Run in Mud: August 2015

Monday, August 31, 2015

Run in Mud Obstacle Race Training-8/31/15

Back to running early in the morning. Today is a slow run.

Warm up:
Stretch muscles and Rotate joints for 5 minutes

Main set:
Run 6.2 miles. Choose a course with hills. I am getting read to run the Warrior Dash World Championship at Milky Way Farms, Tennessee. This has lots of hills.

Cool down:
Walk 1 mile

Run in Mud Obstacle Race Training-8/29/15 Weekend Edition

Though not running this weekend, I need to maintain my obstacle prowess. The 2015 Warrior Dash World Championship is looming. In fact, I should be running it in about 30 days.

10 pull ups with leg lifts x 3
20 push ups x 3
20 dips x 3
20 bent knee v-ups x 3
Rope climb

Run in Mud Obstacle Race Training-8/28/15

Run 4.1 miles with burpees

End of the week run, but don't slack off yet. In my case, this is the last run of the week, completing almost 21 miles.

Run 1 mile
10 spider man burpees
Run 1 mile
10 spider man burpees
5 pull up bar dips
Run 1 mile
10 spider man burpees
Run 1 mile
10 spider man burpees
Climb 18 foot rope

Thursday, August 27, 2015

Run In Mud Obstacle Race Training-8/27/15

The 2015 Warrior Dash World Championship is so close I can taste it. Milky Way Farms in Pulaski, TN has some awesome hills that I can use to my advantage. I have a neighborhood with lots of hills that I take advantage of during training. Today I ran a complete 4.1 mile run with 2.05 miles up hill and 2.05 down hill. The actual route is only about 1 mile, but I ran it 4 times.

Run 4.1 miles

Walk 1 mile

Do the following:

Rope climb with 6 pull ups x 2

6 I-beam pull ups x 2

Rope climb against 6 foot wall

I-beam traverse

Run in Mud Obstacle Race Training-8/26/15

Wow, the October 10 2015 Tennessee Warrior Dash will be here soon. Two weeks before that I'll run the 2015 Urban Assault in Decatur, AL and soon after, the 2015 Nashville Spartan Sprint Nashville. I'm in intense sprint and hill training while still trying to maintain obstacle competency.

Earlier this week I worked in 60 burpees and other intense obstacles into my runs. I try to do such intense training at least twice a week and then focus the other days on maintaining strength and running endurance. Other times I work in a few low intensity obstacles, focusing efforts on running hard and getting used to the transition to and from obstacles. Today's run reflects that. I ran the normal distance at a fast pace, but working in 5-10 burpees intermittently for transition practice. Here's how it goes:

Run 4.1 miles at race pace

First mile:

5 pull up bar dips (arms fully extended ABOVE the bar and then lower yourself to touch your chest on the bar and then back up) x 2 Leap over 3 foot wall x 2

Second mile:

10 spider man burpees

Third mile:

10 spider man burpees

Fourth mile:

10 spider man burpees
Sprints

Cool down:

Walk 1 mile

Cool fact: If you climb ropes regularly, you might surprise yourself with a new found skill and ability to impress your friends. Yesterday I came home from work with my gym bag around my shoulder. I saw my rope as soon as I pulled into the driveway and ran to it. My neighbors commented on how I climbed the rope fully dressed, with a gym bag around my neck, sunglasses on and without using my legs. Training is so ingrained that I didn't even give it a second thought.

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Wednesday, August 26, 2015

Run in Mud Obstacle Race Training-8/25/15

Run 4.1 miles
Walk 1 mile
30 pull ups with leg lifts (break up into as many sets as necessary. I did a set of 10, 2 sets of 6, and 2 sets of 4).

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Run in Mud Obstacle Race Training-8/24/15

This week I am working out at lunch. This provides more energy to finish the day strong, more rest in the morning and some chill out time after work.

Warm up:
Stretch and Rotate

Main Set:
Run 4.l miles at race pace
50 burpees along the way

Cool down:

Walk 1 mile

Not quite a burpee, just add a jump.

More obstacle workouts from the Army Physical
Readiness Manual

Run In Mud Obstacle Race Training-Weekend Edition

Relaxing on the weekend doesn't always have to involve TV and computer watching marathons. You can still be active while recovering from an intense week of working out. I tend to go Monday through Friday hard, but kick back a bit for the weekend.

Ride 3 miles
Swim 0.5 miles in 25 minutes or less.
Rope climb x 2

Friday, August 21, 2015

Run In Mud Obstacle Race Training-8/21/15

Warm up:
Walk 1.5 miles

Main set:
Run 1 mile
Run 5k with 20 burpees each mile (break it up to 10 burpees every half mile or even 5 burpees every 1/4 miles as necessary)
I-beam workout (see video)

Cool down:
Walk .5 miles

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Thursday, August 20, 2015

Run in Mud Obstacle Race Training-8/20/15

Walk 2 miles
Run 4.25 miles as fast as possible
Walk .6 miles

Run In Mud Obstacle Race Training-8/20/15

I just changed my registration to Warrior Dash World Championships. I decided to do so after an email stating that my 9:30 am heat was no longer considered the competitive heat. Now, there is no additional competitive heat than the one reserved for the world championship.

One thing is sure, I will not win this one at my age (50). Too many very fast people in younger age groups. However, I do plan on finishing well and ahead in my age group.

It seems there are fewer OCR events that offer age category prizes. Savage Race does and they've even created a master's division that begins with the September events. I'm excited about participating. I'm continuing to seek race venues that have awards based on age group results. So far, not sure whether or not Warrior Dash will ever have age group awards.

If anyone knows of any events, please let me know.

Run in Mud Obstacle Race Training-8/18/15

Second day of the week of rest.

Bike 4 miles

Run in Mud Obstacle Race Training-8/17/15

This week is a rest week. I've chosen this particular week to rest as I am working on a huge project at the office, my time is limited, and I need more down time to accomplish it. If you need more sleep, then sleep, if you need study time, then study. Where my normal routine and discipline allows hard workouts, projects and presentations require more quiet time and bed time.

We are all made differently, the key is to listen to your body and meet challenges that are part of your environment the way God made you.

Bike 6.1 miles

Monday, August 17, 2015

Run in Mud Obstacle Race Training-8/14/15

Tire flip obstacle

Back to the track. This track has obstacles all around. Today I am running two miles and completing three obstacles per lap. I run in the outside lane which equals about 3 laps per mile.

Here are the obstacles. If you can, try three per lap.

Run 1 lap

45 degree incline rings

Monkey bar incline rings x 2-series of rings set at a 45 degree angle
15 foot pole climb with 5 pull ups at top
Balance obstacle

Run 1 lap

Parallel bars-raise feet off the ground and move down the bars using your arms. Make it more challenging with a dip for each step.
Monkey bars x 2
6 pull ups with leg lifts

Run 1 lap

Climbing obstacle
6 pull ups with leg lifts
Tire obstacle

Run 1 lap

4 foot wall

Monkey bar rings x 2
Leap over 4 foot wall x 2
Monkey bar rings x 2

Run 1 lap

6 pull ups with leg lifts
Tire flip x 3

Continue laps until the run is complete

Cool down:
Walk .5 miles

Monkey bars and other workouts here:

Thursday, August 13, 2015

Run in Mud Obstacle Race Training-8/12/15

Block Party!!!

This is a way to run hard, train on obstacles, go hard, but stay close to home. No need to carry water and a bathroom is always within 1/2 mile.

My block is 1.01 miles around and along the way I have a few playgrounds that provide great obstacle training. Here we go:

Warm up:
Stretch muscles and rotate joints for 6 minutes
25 jumping jacks

Main set:
Run 4.1 miles in 1 mile increments while incorporate the following:

Cannon Balls for pull ups

First mile:
Rope climb
6 pull ups with leg lifts using Cannon Balls
Wall climb with rope
10 burpees
Run .75 miles
10 burpees
Monkey bars x 2
run .3 miles

2nd mile
Rope climb
6 pull ups with leg lifts using Cannon Balls
Wall climb with rope
10 burpees
Run .75 miles
10 burpees
Monkey bars x 2

Wall climb

run .3 miles

3rd mile
10 burpees
Run .75 miles
10 burpees
Monkey bars x 2
run .3 miles

4th mile
10 burpees
Run .75 miles
10 burpees
Monkey bars x 2
run .3 miles

Cool down:
Walk .5 miles

These are great for your grip:

Wednesday, August 12, 2015

Run in Mud Obstacle Race Training-8/8/15 Weekend Edition

I am catching up with my posting. Sorry so late, but wanted to let you know of some good workouts you can do on the weekends to fight boredom, but also let you rest until your next intense workout.

I tend to Train hard Mon-Fri and rest on the weekends. I need the discipline of the work day to stay motivated. In my case, the weekends are perfect for rest (unless there is a race).

A tree fell in my yard so I attacked it with an axe for about 15 minutes. Then I moved the heavy pieces to the road.

I swam 1/2 mile in around 22 minutes.

Played with the kids, always a chance for cardio and lifting.

What did you do?

Run in Mud Obstacle Race Training-8/11/15

I will be running the Tennessee Warrior Dash on October 10. I'm preparing for it by including a lot of hills and running the bulk of my miles at the beginning of the week. For example, 10k on Monday, 5.1 miles on Tuesday, 4.1 miles on Wednesday, 3.1 miles on Thursday, and 2.1 on Friday. The beginning of the week I bring on the miles, while from Wed on I incorporate more intense obstacle training. This guarantees that I will have endurance for the notorious hills in Pulaski, TN and with a relatively fast time. Another bonus is that by the time October comes around, the heat and humidity will be gone, by the results of intense training in the current conditions will still be there.

I'm competing in my age group and want to win. Simple goal, just have to get there. What are your goals for the fall?

Warm up:
Stretch muscles and rotate joints
25 jumping jacks

Main set:
Run 5.1 miles
Bike 2.5 miles

Cool down:
Walk 1 mile

No joking, I have been doing most of the exercises in this book since I joined the Army in 1983. Though my service ended in 2004, I still workout. Try it:

Run in Mud Obstacle Race Training-8/10/15

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Warm up:
Stretch muscles and rotate for 6 minutes
25 jumping jacks

Main set:
Run 10k

Cool down:
Walk 1 mile

Monday, August 10, 2015

Run in Mud Obstacle Race Training-8/7/15

Completing the week strong with over 20 miles of running and many obstacle race strengthening exercises. My strategy was to run 6.2 Monday, 5.1 Tuesday, 4.1 Wednesday, 3.1 Thursday and 2.1 on Friday. Well, Friday is the last day and time to keep motivated.

Back to the track. This track has obstacles all around. Today I am running a lap and completing three obstacles per lap. I run in the outside lane which equals about 3 laps per mile.

Here are the obstacles. If you can, try three per lap.

Run 1 lap