Run in Mud Obstacle Race Training-4/30/14

Travel Edition

We are tempted beyond measure while traveling. Unhealthy, convenient food choices, long hours at work, sleeping in out of the way hotels, and unknown terrain may offer good excuses to not work out. This is fine for shorter trips, and can be a great way to power down for a while. While back sliding on your workouts is ok in the short trip instances, longer vacations can hurt your training.

While traveling, learn to eat better. Nothing beats home cooking and sometimes your menu is limited to high calorie and high fat meals, but choose the better options. They might not be optimal, but you can at least choose the lesser of all evils.

Working out is tough too. Traffic patterns, elevation, weather and sleep deprivation can lull you into complacency. Break the spell and must up the motivation to do something.

Here is a workout option that you can do locally and much of it can be done in your room or using hotel equipment:

In your room:
Push ups
Burpees
Dips
Weight training using suitcase or computer bag
Abs
Planks

In hotel:
Run stairs
Use gym
Swim
Walk parking lot
Ask for running trail map
Use app on phone to find running trail.

Here's my workout for today:

60 push ups
60 dips
walk to flights of stairs
Run 1.5 miles
12 pull ups with leg lifts
2 minutes plank
1 minute side plank
1 minute side plank

Run in Mud Obstacle Race Training-4/28/14

Hike with a heavy backpack at a brisk pace for two miles

30 push ups

30 air squats

20 pull ups with leg lifts

Swim for 20 minutes

Run in Mud Obstacle Race Training-4/22/14

Run 6.2 miles for personal record

Run in Mud Obstacle Race Training-4/23/14

Block party woohoo. Workout and run in your neighborhood. We have a 1 mile long block so it's very convenient to this type of workout. 

Warm up:

Stretch and rotate

25 jumping jacks


30 push ups

30 squats
Main set:

10 burpees

6 pull ups with leg lifts

Rope climb

1 mile run

10 burpees

6 pull ups with leg lifts

Rope climb

Bear crawl

1 mile run

10 burpees

6 pull ups with leg lifts

Rope climb

Run 2.5 miles

10 burpees

10 burpees

Cool down:

Stretch

Run in Mud Obstacle Race Training-4/25/14

Stretch


Rotate

30 push ups

30 squats

25 jumping jacks

Run 4.5 miles

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

Just go for a long run. I went for six miles. 
30 push ups
30 squats
Stretch

Run in Mud Obstacle Race Training-4/18/14

Warm up:
Stretch and rotation exercises
25 jumping jacks
30 air squats
60 push ups

Main set:
Run a 10k

Rope climb x 2
7 pull ups with leg lifts
7 chin ups with leg lifts
Plank for 1 minute
Plank for 1 minute
Side plank for 1 minute
Side plank for 1 minute

Run in Mud Obstacle Race Training-4/16/14

 This morning was the great American cold snap. For some

reason my phone showed a balmy 48 degrees and so I left the house prepared to run in 48 degree weather. Along the run I was cold, frozen, and in some amount of discomfort. It wasn't until about two miles into the planned run / obstacle route that I became warm enough to enjoy myself.

Warm up:
Stretches and rotations

Main body:
5 mile run with obstacles during the first 3 miles

First mile:
Run 1/4 mile
Obstacle 1-10 air squats
Run 1/4 mile
Obstacle 2-10 air squats
Run 1/4 mile
Obstacle 3-10 air squats
Run 1/4 mile
Obstacle 4-run on curb for balance

Second mile:
Run 1/4 mile
Obstacle 5-10 push ups
Run 1/4 mile
Obstacle 6-10 push ups
Run 1/4 mile
Obstacle 7-10 push ups
Run 1/4 mile
Obstacle 8-run on curb for balance

Third mile:
Run 1/4 mile
Obstacle 9-10 burpees
Run 1/4 mile
Obstacle 10-10 burpees
Run 1/4 mile
Obstacle 11-10 burpees
Run 1/4 mile
Obstacle 12- run on curb for balance

Large construction dumpsters are tall enough to pull
yourself up on and lower yourself back down. They are
also long enough to traverse across using the vertical
lines as hand holds and the horizontal line as
a walking platform

Fourth mile
Run 1/4 mile
Obstacle 13-Climb and traverse obstacle
Run 1/4 mile
Obstacle 14-Climb and traverse obstacle

Complete run (.5 miles for a total of 5 miles)

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


Stretch

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

Keep up the good work. It's obstacle race season and you've got to be ready for the races. Hopefully you have some great events nearby, so get up and join in. That's a great reward for your hard training.

Run 2.5 miles

10 burpees
20 push ups
20 squats
20 push ups
20 squats
10 pull ups with leg lifts
10 chin ups with leg lifts
10 alternate grip pull ups with leg lifts

Run in Mud Obstacle Race Training-4/10/14

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: Monkey bars
Obstacle 2: 6 chin ups with leg lifts
Obstacle 3: 10 box jumps
Obstacle 4: run on curb for balance
Obstacle 5: 6 pull ups with leg lifts
Obstacle 6: Monkey bars
Obstacle 7: 10 box jumps
Obstacle 8:  run on curb for balance
Obstacle 9:  15 air squats
Obstacle 10:  15 air squats
Obstacle 11: 20 push ups
Obstacle 12: 20 push ups
Obstacle 13: Wall climb
Obstacle 14: Lateral wall climb
Obstacle 15: Wall Climb
Obstacle 16: Lateral wall climb

Run the rest of the way home and stretch.

Run in Mud Obstacle Race Training-4/9/14

Run 5 miles
30 push ups
30 squats

Run in Mud Obstacle Race Training-4/8/14

I just transitioned to morning runs. The evenings are getting warm. As with anything, change takes time. This morning I only ran two miles since I just ran the 6 miles yesterday evening. 

Don't forget, we are working in this months and last months Spartan 30 for 30; 30 squats and 30 push ups.

Run 2 miles
30 squats (min)
30 push ups (min)
21 pull ups/chin ups/alternate grip pull up combinations with leg lifts
4 minutes of planks

Stretch

Run in Mud Obstacle Race Training-4/7/14

Run 6.4 miles
10 burpees
15 push ups
20 squats
20 push ups
20 squats
Plank for 4 minutes
7 pull ups with leg lifts
7 alternate grip pull ups with leg lifts
7 chin ups with leg lifts
Stretch

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

Spartan 30 for 30 challenge concentration-30 push ups and 30 squats minimum in the following work out

Bike 7 miles

Then:

10 burpees
7 pull ups with leg lifts
Rope climb

Run 1 mile

20 push ups
20 squats

Run 1 mile

Stretch

More exercises here:

Run in Mud Obstacle Race Training

Here's the workout for today. Remember, on top of regular training we are adding this month's and last months 30 push ups and 30 squats per day challenge to our obstacle race training.

Remember, this is a minimum, keep up your other preparation to stay in shape. If you can't do the Spartan Challenge amount of exercises, just do what you can for now and do some of the other workout as well.

Run 5.5 miles

10 burpees with close hand push ups
10 squats
20 close hand push ups
10 squats
20 push ups
10 squats 

Stretch

Run In Mud Obstacle Race Training-4/2/14

Spartan Race's challenge this month is 30 push ups for 30 days. I'm also including last month's challenge as part of my minimum workout.

Remember, this is a minimum, keep up your other preparation to stay in shape. If you can't do the Spartan Challenge amount of exercises, just do what you can for now and do some of the other workout as well.

7 pull ups with leg lifts
10 air squats
7 close hand pull ups with leg lifts
10 air squats
7 alternate grip pull ups with leg lifts
10 air squats
7 alternate grip pull ups with leg lifts
10 air squats
7 chin ups with leg lifts
10 air squats
7 chin ups with leg lifts
10 air squats

20 close hand push ups
10 push ups

Hike 1 mile with a back pack.

Run in Mud Obstacle Race Training-April 1, 2014

Let's get some miles behind us in preparation for the Tough Mudder. Plan a 6.1 mile route and conquer it. Once done, stretch and shake it off. It's getting warm outside (85 degrees) so I drank a lot of water.

Then add:

3 sets of pull ups with leg lifts (I did 7 each)

1 set of 20 push ups
2 set of 10 push ups

Plank for 1 minute