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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