Monday, March 31, 2014

Run In Mud Obstacle Race Training-3/31/14

This run is designed for those training for longer obstacle races. The Spartan Super, Spartan Beast, Tough Mudder, and generally those runs that go on for 8 miles or longer. Are you ready?

 It's important to break up your runs to prepare you for the demands of obstacle racing. Run 5.5 miles. Every 1/4 mile perform these exercises to simulate obstacles:

Obstacle 1: 10 burpees
Obstacle 2: 15 air squats
Obstacle 3: 10 burpees
Obstacle 4: 15 air squats
1 mile

Obstacle 5: 10 burpees
Obstacle 6: 15 air squats
Obstacle 7: 10 burpees
Obstacle 8: 15 air squats
2 miles

Obstacle 9: 10 burpees
Obstacle 10: 15 air squats
Obstacle 11: 6 pull ups
Obstacle 12: Monkey bars
3 miles

Obstacle 13: 10 box jumps
Obstacle 14: run on curb for balance
Obstacle 15: 6 pull ups
Obstacle 16: Monkey bars
4 miles

Obstacle 17: 10 box jumps
Obstacle 18:  run on curb for balance
Obstacle 19:  15 air squats
Obstacle 20:  10 air squats
5 miles

Obstacle 21: 20 push ups
Obstacle 22: 20 push ups

Afterwards: Attempt to do more chin ups and push ups to have a total of 50 chin ups, 100 push ups and 150 squats (burpees count as push ups and air squats)


Thursday, March 27, 2014

Run in Mud Obstacle Race Training

Need to keep your core strong. Who knows when some brute will pop you in the abs with a giant Q-Tip. 

Pull ups with leg lifts until muscle failure x 2

Alternate grip pull ups with leg lifts until muscle failure x 2

Chin ups with leg lifts until muscle failure x 2

Run a 10 k

30 air squats

Run In Mud Obstacle Race Training-3/24/14

Pull ups with leg lifts until muscle failure

Alternate grip pull ups with leg lifts until muscle failure

Chin ups with leg lifts until muscle failure
15 push ups

15 wide hand push ups

10 burpees

2 minute plank
1 minute side plank
1 minute side plank

Brisk 1 mile hike with 45 pound backpack

Monday, March 24, 2014

Run in Mud Obstacle Race Training-3/22/14

Pull ups with leg lifts until muscle failure
20 air squats
Alternate grip pull ups with leg lifts until muscle failure
20 air squats
Chin ups with leg lifts until muscle failure
20 air squats

20 triceps dips

20 triceps dips

15 push ups
15 straight leg v ups
15 wide hand push ups
15 bent knee v ups
10 burpees

Brisk 1 mile hike with 45 pound backpack

Run in Mud Obstacle Race Training-3/24/14

Run 10k for personal record

Run in Mud Obstacle Race Training-3/23/14

Ride mountain bike for 8 miles
3 sets of pull ups with leg lifts until muscle failure
30 air squats
10 box jumps
3 sets of pushups until muscle failure
1 minute plank
1 minute side plank
1 minute side plank

Saturday, March 22, 2014

Run in Mud Obstacle Race Training-3/21/14

Block Party!!!

Run around your block and perform exercises along the way. My blog just happens to be 1.1 miles with some significant hills. It's a great work out.

Obstacle 1-Pull ups with leg lifts until muscle failure
Obstacle 2-10 burpees 
Obstacle 3-Rope climb

Run 1 lap around the block

Obstacle 4-Behind the neck pull ups with leg lifts until muscle failure
Obstacle 5-10 burpees 
Obstacle 6-Rope climb

Run 1 lap around the block

Obstacle 7-10 box jumps
Obstacle 8-Rope climb
Obstacle 9-10 burpees

Run 1 lap around the block

Obstacle 10-Run 25 yards on the curb
Obstacle 11-sand bag or backpack walk around yard
Obstacle 12- rope climb

Run 1 lap around the block

Run sprints between mailboxes for 1 mile

Thursday, March 20, 2014

Run in Mud Obstacle Race Training-3/19/14

5.4 mile run with 21 obstacles. 

I'm kicking up training to get ready for the Tough Mudder. I hear it's hard, lol!

Just train in your neighborhood in the great outdoors. No need for a gym or expensive equipment. Obstacles are everywhere, just use them as opportunities. Here are snapshots of obstacles I used right in my neighborhood...

Start run, try to hit an obstacle every 1/4 to 1/2 miles.

Obstacle 1: 5 burpees

Obstacle 2: 15 air squats

Obstacle 3: Run on curb for 25 feet












Obstacle 4: 10 box jumps












Obstacle 5: Traverse swing set bar or Ibeam













Obstacle 6: Monkey bars

Obstacle 7: 5 burpees

Obstacle 8: 15 air squats

Obstacle 9: Run on curb for 25 feet

Obstacle 10: 10 box jumps

Obstacle 11: High crawl for 20 feet

Obstacle 12: Climbing obstacle










Obstacle 13: Leap frog



Obstacle 14: Climbing obstacle

Obstacle 15: 15 air squats

Obstacle 16: 5 burpees

Obstacle 17: 15 air squats

Obstacle 18: Run on curb for 25 feet

Obstacle 19: Leaping obstacle















Obstacle 20: 10 box jumps

Obstacle 21: Rope climb



Tuesday, March 18, 2014

Run in Mud Obstacle Race Training-3/17/14

Pull ups with leg lifts until muscle failure
20 air squats
Alternate grip pull ups with leg lifts until muscle failure
20 air squats
Chin ups with leg lifts until muscle failure
20 air squats

20 triceps dips

20 triceps dips

15 push ups
15 straight leg v ups
15 wide hand push ups
15 bent knee v ups
10 burpees

Brisk 1 mile hike with 45 pound backpack

Stretch

Monday, March 17, 2014

Run in Mud Obstacle Race Training-3/16/14

6 pull ups with leg lifts
6 chin ups with leg lifts
6 alternate grip pull ups with leg lifts

20 push ups
20 wide arm push ups

20 tricep dips
20 tricep dips

Run 4.5 miles

Spartan Race Atlanta 2014


The Spartan Sprint was one for the records. Having been used to 5k length obstacle races, I approached it with my limited experience. I used the same training strategy as I used with the others (Moonshine Mud Run, St. Claire Scramble) which led me to a great 1:06 time, but sheesh, a sprint it was not. I quickly learned to take this one a little slower than my normal obstacle race pace. 

My friends and I drove the approximately five hours from Huntsville, Al to Conyers, Georgia getting there just early enough to have a good night sleep. I awoke three hours before my event, had a great breakfast with my buddies and headed for the Spartan Race Atlanta 2014 event. 

We found the location with no problem and were funneled into the arrival and parking line by helpful volunteers. After following well laid out directions, I paid $10 for car entry, parked where directed and walked the approximately one mile to the race venue. 

Since we printed out our liability forms, we could walk right to our registration line unhindered. The registration line was a surprise for me as this time we queued by bib number. Since my name begins with the popular "B", I usually find myself in a really long line of people whose names begin with the letters A-C. This time, the line wasn't so long. 

We picked up our race packed and emptied the contents. Inside were Spartan building ingredients: 1 headband with bib number, wristband for heat time, wrist band for chip, chip and bib. Important, use wrist band for chip, don't forget that part. If you put your wristband on without the chip, then you have to seek out another one. After getting properly outfitted in Spartan gear, I headed to the quartermaster to check my bags. Two additional things you need to bring: 

Picture ID - You will need picture ID for proof of identity prior to picking up your race packet. 

Cash - You need to bring some bread for a few things. One, the quartermaster doesn't work for free and checked baggage is $5.00 for this trip. Two, there's lots of great swag and food to buy. 

I got settled in and waited for my 10:30 heat to start. I was just early enough to look at a few obstacles that passed through the registration village and go for a warm up jog. 

We also watched a few Spartan racers arriving late to the 10:15 heat perform 5 burpees for their tardiness. 

Prior to getting to the starting  gate, we passed a checkpoint where the staff verified we were indeed part of the 10:30 heat. 

Once permitted to pass, we scaled a four foot wall and passed to the starting chute. 

The start announcer went into a speech that challenged us to be Spartans. He talked about rebirth and trials. I took that to be a bit over hyped at the time (more on that later). After a small motivational talk the race started with a sudden, "go". 

In this particular race the event began with simple obstacles getting more difficult as the miles passed. The first obstacle was a very short 12-15 inch hurdle into shin deep, freezing cold, breath stealing, mud water. There were three of those and then I was off again. However, my easy pace had disintegrated into a survival trot. Moments later, I got my breath back and started a more meaningful run. 

All the obstacles were top notch and very safe. My goal was not to do any burpees. This race required 30 burpees for each missed event, or so the rumor went. The traverse wall, log hop, spear throw and pulley had me the most worried. However, I took each obstacle slowly with deliberate effort. Yay, no burpees. There was a cool obstacle that had two paths. One was very difficult and one very easy. I gambled and took the path less chosen and ended shaving more time as I was alone while everyone else clamored over a huge obstacle. 

As the race progressed, some over exuberant contestants petered out a bit. I kept the slow and steady approach and gained ground. I was worried as a few folks suddenly sprinted by me up hill. I said to myself, "what stamina, good for them". Unfortunately, that sprint was all they had and soon they began walking. 

All the obstacles proved challenging. Some of the tougher ones, like high walls, pulleys, sand bags and the very difficult tire drag tested my strength and endurance. I am shortish (5'10") and weigh 149 pounds and some obstacles were way over my head and weighed more than I did soaking wet. I heard the words "trial" and "rebirth" from the starting speech again in my head. 

However, there was one huge wall that demanded impossibly to be scaled. As I approached from the uphill trail, the wall grew in size until I was just a mere mortal staring up at a 10 foot giant. I stood there for a many long moments shaking my head and observing a few others trying to find some motivation. Some helped each other over, but I didn't have a partner. Others ran at the wall, jumped and bounced off, only to try again. Me, I was just stumped and very intimidated. Again, I just stared at it until finally an idea hit me. 

I just needed to be true to my training. After doing thousands of chin ups and traversing swing set support poles and I-beams with my fingertips, I knew at least I had some foundation. My approach? Jump as high as I could and try to reach the top with my fingertips. Again, a "slow and steady" approach. I took a deep breath and jumped as hard as I could. 

Small victory number one, I reached the top and hung there by my finger tips. 

Small victory number two, I took a deep breath and pulled myself up to my rest my forearms on the top. 

Small victory number three, I kicked my legs onto the top and hoisted myself over. 

Large victory....I left that wall behind. I wore a huge smile the rest of the race.

The final 100 yards of the race was slow and tedious. I lost a lot of time there because I couldn't get past the folks in front of me so I went with the flow. We crawled through mud like a mass of slithering humanity with barbed wire just inches above us. 

Now, I'm not talking a crawl on our hands and knees, this is the belly crawl with face in the mud kind of determination. After getting through a significant length of this mud bath, we crawled into a ditch and then back out only to find another length of mud crawl the same distance. A woman next to me screamed obscenities and took Joe DeSena's name in vain. She looked at me, apologized, and with determination we continued to move.

Once out, I jumped over the fire and ran through the Spartan gauntlet.

Thanks for a great time Spartan Race... 

Speaking of Joe DeSana....


Thursday, March 13, 2014

Spartan Publishes Book

OK great news!

Not only did I complete my first Spartan Sprint, but I received my publishing proof for Get Rich in a Niche-Insider's Guide to Self-Publishing in a Specialized Industry.

If any Spartans are thinking about publishing a book, try self-publishing.

Aroo! and Aroo!







Run in Mud Obstacle Race Training-3/13/14

8 Count Push-up; kind of a burpee
Ok, I decided enough was enough and started back to training in earnest. Since I did the Spartan Sprint Atlanta in 1:06, I decided to see how long the run portion might be. I did a 4.5 mile for personal record and made it in 33 minutes. Now I have a strategy on where to improve my time. I have to figure out how to break down training that shows 33 minutes for the run and 33 minutes for the obstacles. I know there are variables, but it's a start.

Obstacle 1-5 pull ups with leg lifts
Obstacle 2-5 chin ups with leg lifts
Obstacle 3-5 alternate grip pull ups with leg lifts

Run 4.5 miles
Obstacle 4-run up steep embankment
Obstacle 5-jump over obstacle
Obstacle 6-jump over obstacle

Obstacle 7-10 burpees
Obstacle 8-5 lunges on each leg
Obstacle 9-10 burpees
Obstacle 10-5 side lunges on each leg
Obstacle 11-10 burpees
Obstacle 12-30 air squats
Obstacle 13-5 pull ups with leg lifts
Obstacle 14-5 chin ups with leg lifts
Obstacle 15-5 alternate grip pull ups with leg lifts

Stretch


Run in Mud Obstacle Race Training-3/12/14

Endurance and strength training. This is another similar exercise that is familiar and easy to integrate into. Since I've been doing these exercises so long, they are easier to get into after an event like Spartan Race. 

5 pull ups with leg lifts
25 air squats
5 chin ups with leg lifts
25 air squats
5 alternate grip pull ups with leg lifts
25 air squats
15 push ups
25 sit ups
15 wide hand push ups
25 supine bicycles
15 close hand push ups
25 flutter kicks


Speaking of Spartan Race, Spartan Up! is here


Tuesday, March 11, 2014

Run In Mud Obstacle Race Training-3/11/14


5 chin ups with leg lifts
5 pull ups with leg lifts
5 alternate grip pull ups with leg lifts

15 close hand push ups
25 sit ups
15 push ups
25 flutter kicks
15 wide arm push ups
25 supine bicycles

Rope climb x 3
hang from fingers and walk hand over hand on bar

Run in Mud Obstacle Race Training-3/11/14

Wow, just as I tapered my workout in preparation of the Spartan Race, I have to ease back into training. Everything seems to either hurt or be at a loss of strength. Hopefully won't take too long to recover. Here's what I managed to do just two days after the event.

Run 1 mile (short run because my eight year old daughter wanted to go with me)
5 chin ups with leg lifts
5 pull ups with leg lifts
5 alternate grip pull ups with leg lifts
10 burpees
Hang from beam with hands and walk the beam (I-beam, swing set, tree branch, whatever)
Rope climb

Play tag

Thursday, March 6, 2014

Run in Mud Obstacle Race Training-3/6/14

Run 2.5 miles
10 burpees
10 push ups
25 crunches
7 close hand push ups
25 sit ups
7 push ups
25 supine bicycles

Run in Mud Obstacle Race Training-3/5/14

Scale down workout for Spartan Race on Saturday

Run an easy 2.5 miles

5 pull ups with leg lifts
5 alternate grip pull ups with leg lifts
5 chin ups with leg lifts

10 burpees
7 close hand push ups
25 sit ups
7 push ups
25 crunches
7 wide arm push ups
25 flutter kicks

Honk if you see this sticker on the way to ATL...

www.cafepress.com/redbikepublishing



Tuesday, March 4, 2014

Run in Mud Obstacle Race Training-3/4/14

With the big Spartan Race in just four days, I am tapering my workout even more. If you want to keep your workout hard and heavy, visit my other posts. You'll love them.

Warm up:
Brisk walk for 15 minutes

Main set:
5 pull ups with leg lifts
5 lunges each leg
5 alternate grip pull ups with leg lifts
5 side lunges each leg
5 chin ups with leg lifts

Run 1 mile

Monday, March 3, 2014

Run in Mud Obstacle Race Training-3/3/14

Big race coming up Saturday; the 2014 Spartan Race Atlanta. I hope to see you there. If you can't make it, be sure to read the review to see what to expect on your next obstacle race.

This week I am cutting back to prepare to race. If you have a race coming up this weekend, then this is perfect for you. If you want a tougher workout, pick out one from earlier posts.

5 pull ups with leg lifts
15 air squats

5 alternate grip pull ups with leg lifts
15 air squats

5 chin ups with leg lifts
15 air squats

15 close hand push ups
25 sit ups

15 push ups
25 flutter kicks each leg

Stretch.

I'm driving to the Spartan Race with this sticker. My motivation, my bragging rights.

Order yours here. Show your pride


Run In Mud Obstacle Race Training-3/1/14

Take it easy. Today's workout is mean to let you heal a bit from the tough workout last week.

Hike 1 mile with a heavy backpack