I'm running obstacle races hard. I thank God for my health and the US Army for 22 years of physical training. After retiring 10 years ago, I'm still trying to stay in shape. Run in Mud Obstacle Race Training keeps me motivated.
Today is a sprint workout. Attempt to run in an area with lots of hills and attack the hills vigorously. Implement some sprints to increase your race speed. I have a big event in 10 days and counting. The Warrior Dash World Championship 2015 is almost here. I have some big run runs planned this week before I taper. Walk 2 miles Run 3.1 miles at moderate pace. Sprint from one mailbox to the next at every other mailbox. So, this is my story and I'm documenting every step of the journey. What's your story? If you have a story, consider writing it.
Taking an extra run day break to fully recover from this weekends race. Tomorrow I'll hit the road with a sprintful 5 miles and some light obstacles. The key to this week is to maintain peak fitness before tapering next week. I have the 2015 Warrior Dash World Championship on 10 October and I want to be ready to go. Walk 2 miles Do the following workout 3 times:
The Urban Assault is in it's second year and is an event not to miss. This is definitely an event for Northern Alabama folks to train for and participate it. It reminds me of the obstacle courses that I negotiated in Army Basic Training, with a few Spartan Sprint and Warrior Dash type obstacles. Before I tell you about the race, I'd like to tell you about the event organization and thank all those involved. The entrance fee is definitely right at less than $50.00; and no parking fee, baggage fee, or anything else. This fee covers a shirt, some swag, awesome food including sausage and biscuits, and a great trophy for those who win overall and in the age groups. Trophies were made from car parts and by a local auto shop. How Urban is that? The Urban Assault is the physical fitness child of The Toughest Mile, an organization with military roots and whose mission is to motivate others to live lives of fitness. The event took place at Bender's Elite, a world class gym that I would join if I lived closer. They opened their facilities to the racers for whatever, including the necessary comfort stops.
These trophies are cool
The volunteers were from all walks of life including attending Paramedics, Fire Fighters, and Police Officers. All were extremely welcoming, friendly, helpful and very knowledgeable of their tasks. They had to be as the route was spread out over two and a half miles. I began the morning with a 5 am wake up call to prepare for the 8 am start time. I fixed bagels with peanut butter and some raisins. Soon I began stretching and a quick 1/4 mile jog to get my blood flowing. I also made time to read the bible and pray for everyone's safety. By 620 am I was out the door for the 40 minute drive.
The tire obstacle
I arrived with an hour to spare and began a quick stretch, signed for my packet, and prepared to race. I was able to view the obstacles as most were in one general area. By 745 am I was lined up and receiving the safety briefing and course lay out. The course was almost 5 miles with a little over two miles out, turn around and return. About halfway through the obstacles begin. Then two miles later, we pick up the remaining 12 obstacles. This sounded like an interesting event as the runners will be able to sprint ahead before feeling the effects of negotiating obstacles. I stripped off my shirt to keep cool. I usually run in shorts and no socks knowing that I'll get soaked, muddy and less is more in that situation. At 8 am the cannon fired. Yes, the cannon and it was awesome!
20 x 60 foot milvan
We took off an soon I found myself with the pack leaders, running hard. We kept running and running and gaining more lead. Veterans of obstacle races may understand that leading is better and makes for fewer bottlenecks at obstacles. You also train to conduct obstacles events at every 1/4 to 1/2 miles. The 2 mile distance was a little more challenging mentally. Being an "Urban" challenge, the route consisted mostly of roadway. Even when off road, we ran through a concrete waterway, under bridges, through urban tunnels and even down man holes, running through cement conduits. It was awesome.
Came in 2d overall
Next, we climbed up a 20x 60 foot container down the other side, faced a tire obstacle, and yet another container. We continued the road race another 2 miles around the city baseball fields and made our way back to the finish. The last 400 yards held military style climbing obstacles, traverse walls, dirt hills, three foot leap over logs and more. Finally, the last 100 yard sprint to the finish.
So happy for the great experience and encourage others to join me next year. Don't forget to check out www.redbikepublishing.com for books including:
Track workout. Run 3 miles with obstacles. Three days from the race, I am still running a reduced mileage schedule. Today will be a 2.5 mile run with climbing obstacles to keep the muscles maintained. This will not be an easy run as I am incorporating .33 mile sprints.
Jog .33 miles Climb over obstacle
4 foot wall
Tire step obstacle Climb 4 foot wall Balance obstacle Jog .33 miles Climb over obstacle Tire step obstacle Climb 4 foot wall Balance obstacle
Climb over obstacle
Sprint .33 miles Jog .1 mile Climb over obstacle Tire step obstacle Sprint .33 miles Jog .1 mile Climb 4 foot wall Balance obstacle
Sprint .33 miles Jog .1 mile Climb over obstacle Tire step obstacle
Balance Obstacle
Sprint .33 miles Jog .1 mile
Climb 4 foot wall Balance obstacle Sprint .33 miles Jog .2 miles Walk .25 miles 5 pull ups Stretch muscles and rotate joints for six minutes
Big race this coming Saturday with the 2015 Decatur Urban Assault. I am attempting to taper my distance and workout, but still maintain my fitness for the races a few weeks later. I've decided to taper to 75% distance and 50% obstacles strength training. The obstacle strength training takes more time to recover. So, this week I'm working in short run distances and sprints. Run 4.1 miles at 10k pace. Do 10 spider man burpees each mile Walk .5 miles Do 3 sets of 7 pull ups with leg lifts
This is the last hard run of the week. Next week, I'll pare down my training in prep for the Decatur, Al Urban Assault. 8k run with lots of urban style and military obstacles. I am running .75 and .25 miles as fast as I can with intervals of hard obstacles. The run is a total of 4.1 miles at just under race pace and with 20 obstacles. Mile 1 10 spider man burpees 18 foot rope climb balance beam on 1x6 board
5 pull ups with leg lifts
Alternate between swing set and Cannon Balls
Run .31 miles 6 spider man burpees 2 x monkey bars Run .75 miles Mile 2 10 spider man burpees 18 foot rope climb balance beam on 1x6 board 5 pull ups with leg lifts Run .75 miles 6 spider man burpees 2 x monkey bars Run .31 miles Mile 3 10 spider man burpees 25 foot spider man crawl 25 foot bear crawl Climb ladder up and back down x 2 balance beam on 1x6 board Pull cinder block sled
Get your own CFF Pro Series Monster Grip Cannon Balls (pair) Grip Strength' :
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The following workout includes alternate workout routines and ideas. There are multiple ways to do exercises and multiple platforms for doing them. For example, you can balance on a 1 x 6, a street curb, or playground equipment. Today's workout includes alternate workout resources to get you ready for the next Spartan Sprint, Warrior Dash, Tough Mudder, Savage Race, Battlefrog or other event.
Run 4.1 miles at a moderate pace (5 or 10k race pace). Be sure to incorporate hills and some grass work (run in grass or along trails).
Here are some good hills:
Hill
stairs and hill
Perform the following obstacles after the run. The obstacles are listed with pictures and some alternatives.
I read today that to get fast, one must run faster. That makes sense, but not the way I might be doing it. For example, I might run 4.1 miles as fast as I can and throw some obstacles in there. However, this advice communicated that I should run anywhere from 1/4 mile to a mile sprints followed by a short slow recovery jog and repeat multiple times to complete the 4.1 mile run. I tried that today and it burns, but I feel I'll definitely get faster.
Track workout Warm up: Complete 1 mile Run .34 miles at a slow pace and incorporate 4 climbing and jumping obstacles each lap Repeat for a total of 1 miles. Main set: Complete 3.1 miles Sprint .34 miles Jog .1 miles and incorporate 4 climbing and jumping obstacles Repeat sprints and jogs until 3 miles is complete
I'm working hard this week before resting a week. I have a race coming up on September 26 and going hard at it. Next week will be total rest, while this week will be lots of work at about 75% effort. I split today's workout into two parts. Lunch Run 3.65 miles Walk .6 miles After work, run a total of 2.26 miles with circuit training: 10 spiderman burpees 18 foot rope climb balance beam x 2 5 pull ups with leg lifts Run .75 miles 6 spiderman burpees Monkey bars x 2 Run .35 miles 10 spiderman burpees 18 foot rope climb balance beam x 2 5 pull ups with leg lifts Run .35 miles 6 spiderman burpees Monkey bars x 2 Run .75 miles 10 spiderman burpees 18 foot rope climb balance beam x 2 5 pull ups with leg lifts Cinder block sled pull
This weekend I build a rickety balance beam. While finishing up my run, I found a pile of 1 x 6 boards. I grabbed two and threw them over my shoulder and walked .25 miles home. I then made some stakes, drove them into the ground and screwed 6 foot lengths of board to the stakes. Together I have 12 feet of balance beam. The boards are a few inches off the ground so they wobble a lot. Perfect practice for the Spartan Sprints and Savage Races.
6 pull ups with leg lifts x 2
Do following circuit 2 x
Rope climb
6 pull ups with leg lifts
Cinder block sled pull
Balance obstacle
Throw spear 5 times with each hand. Pick a tree and pace off 20 steps. The object is to hit a small target. In a Spartan Race, you must hit a large roll of hay. Practice hitting a small area so that you won't miss the big roll of hay.
Warm up: Walk 1 mile Main set: Run 4.1 miles 10 walking lunges each leg 10 side lunges each leg 10 walking lunges each leg Balance on curb for 25 feet x 2 Carry 20 pounds on shoulders for .5 miles Cool down: Throw spear 5 times
Walk 1 mile Do the following 3 times: 10 push ups 6 pull ups with leg lifts 1 dumbbell squat, 1 dumbbell curl, 1 dumbbell over head press repeat 10 times Run 4.1 miles
I am training
with four immediate goals in mind. I think these goals are a great way to stay
motivated and finish the year strong before winter sets in.
1. Urban Assault on 26 September. An 8k obstacle race
with urban type obstacles.
2. Warrior Dash World Championship on 10 October.
3. Spartan Sprint on 24 October.
4. Battle Frog on 7 November
Here is what I'm doing to stay focused.
Main set:
Run 2.75 miles
Do a circuit workout. Use any circuit replicating an
obstacle mud run. I did the following 2 x:
7 pull ups with leg lifts
6 dips using a pull up bar (push up with arms fully
extended above the bar (Lower body until chest touches bar, and return with
arms at full extended position).
Climb 6 foot obstacle (ladder type)
Monkey bars
Here's what it looks like:
Run 2 miles
Cool down:
Walk 1 mile
What are your workout goals and how will you meet them?
This is the end of a long week and the beginning of a long weekend. I will wrap up today and head on a hiking and camping trip. However, I want to finish my goal of running 20 miles first. I'm also adding in a swim to help train for my obstacle races. The swim works strength and endurance and without having to re-work muscles burned out during the burpees and pull ups that made up most of the week. My neighborhood pool is rectangular shape and 16 laps or 32 lengths is the equivalent of .5 miles. I swim 5 laps easy and pick up the pace as I swim 4, 3, 2, 1 and then half a lap. I then build back up from half a lap hard to easier laps as I approach 16. I can usually finish in less than 22 minutes. Run 3.1 miles Swim .5 miles Chop wood.
Back to the track. This track has obstacles all around. Today I am running 3.1 miles and completing two obstacles per lap. I run in the outside lane which equals about 3 laps per mile.
Here are the obstacles. If you can, try two per lap or something similar
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
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.
