Run In Mud Obstacle Race Training-10/30/15

Walk 1 mile

130 pull ups (do sets of 10 and 5 throughout the day) Add weight, change grips, whatever you need to make the workout fun and challenging

45 pound dumbbell carry each arm

55 pound dumbbell carry each arm

Walk 1 mile with 25 pound back pack.

Run in Mud Obstacle Race Training-10/29/15

Pull ups on your own or buddy assist

I am working on grip strength for the Battle Frog Atlanta. I am haunted by the memory of falling of the Rig at the Spartan Sprint Nashville and don't want to repeat that at Battle Frog. I can't burpee my way out of that one.

Grip strength can be improved through pull ups, carrying, and hanging exercises. I've incorporated those into my daily workouts. Today's workout includes 150 pull ups and 60 burpees

10 pull ups x 5 on pull up bar (various grip positions)
5 pull ups using climbing grips
5 pull ups using rope
10 pull ups x 2 on pull up bar (various grip positions)

Run 4.1 miles. Run speed intervals between mail boxes for miles two - four

30 burpees
5 pull ups using climbing grips
5 pull ups using rope
10 burpees x 3 on pull up bars

Run 1 mile
5 pull ups using climbing grips
5 pull ups using rope
10 burpees on pull up bars 

climbing grips and cannon balls

rope

pull up bar with straps

Pull up grips from
US Army Physical Readiness Training

Run in Mud Obstacle Race Training-10/28/15

Run 5.1 miles at moderate pace (7-8 minutes per mile)
10 pull ups x 10 = 100

Run in Mud Obstacle Race Training-10/27/15

Walk 1 mile

Farm carry with 45 pound dumbbells each hand for 50 feet
10 pull ups x 10 =  100
10 push ups x 20 = 200
20 air squats x 15= 300

10 dead lifts with 25 pound sand bag x 3

Run in Mud Obstacle Race Training-10/26/15

Still recovering from the Spartan Sprint Nashville and getting ready for the BattleFrog Atlanta. Not sure how to taper, yet remain competitive. I am just listening to my tired body at this point, so no run:

Walk 1 mile
10 pull ups x 7
10 hanging leg lifts x 3
Farmer carry with 55 pound dumbbells in each hand
Farmer carry with 50 pound dumbbells in each hand
Farmer carry with 45 pound dumbbells in each hand
20 push ups x 3

Run in Mud Obstacle Race Training-Weekend Edition Spartan Sprint Nashville

I'm just waiting for the real
Spartan Race Pics

Run in Mud Obstacle Race Training-Weekend Edition or What I did in the Spartan Sprint Nashville

Ok, for the record, this race occurred about 40 minutes north of Nashville in a hooah place called Ft. Campbell, KY. This event is being listed as my workout, keep posted for and official course review once the pics are posted. 

I raced the elite heat, so helping was not allowed. I only said that to show the technical level of the workout without pulling, pushing, lifting, or other teamwork helps.

Run 5.2 miles with 26 obstacles. Along the way, race, support, encourage follow Spartans and you claim your place in history. This is run intense and strength sapping. I used to think the obstacles were speed bumps, but so far they are definitely weeding out runners and favoring the trained runners.

So, join in on the Spartan Sprint, if you can't, substitute these exercises. There are some great ideas in my blog otherwies, do your best and get your workout on:

Mile 0-1

1. Climb over hay bale x 2

2. Climb over 6 foot wall

3. Something Secret-just do 10 burpees

Mile 1-2

4. A-Frame Cargo Net-Climb up, over and down 30 feet high cargo net obstacle 

5. Atlas Carry-Pick up 60 pound stone, carry to flag, do 5 burpees, then return stone to start-Very heavy, lift with legs and keep back straight.

6. Monkey Bars

7. Climb over three 4-5 foot walls

8. Bucket Brigade- Fill 5 gallon bucket with gravel and walk up and down a hill while carrying it in front of you (shoulder carry not allowed)-Very heavy, lift with legs and keep back straight.

Mile 2-3

9. Spartan Rig-Cross using hands only, monkey bar rings, 6 foot iron bar, 3 short lengths of rope-I fell off at the end as I reached for the bell-30 burpees 

10. Z-Walls-This is the traverse wall in a Z formation. Traverse only using the small handholds and footholds. Be careful going around corners. If you touch the top or the sides for support....30 burpees 

11. 8 Foot Wall-Climb over 8 foot wall. The trick is to get your 5'9" body high enough to reach the 8 foot top. I was able to on my second jump.

12. Camo net crawl-Crawl short distance under obstacle 

Mile 3-4 

13. Something Secret-just do 10 burpees 

14. Plate drag. Drag a heavy object uphill and through grass with a rope. Then pull back to original start point. This is another very physically taxing exercise designed to wear you down. Try to build momentum and keep it going.

15. Sand bag carry. Carry 25 pound sand bag down a steep hill, across a creek and back up the other side. Again, they wanna wear you down.

Mile 4-5

16. Rolling mud with dunk wall-This is similar to Warrior Dash Mud Mounds. Three rows of mud mounds with a deep water obstacle on the other side. Yep, wear you down.

17. Barbed wire crawl-Oh man, I though this would be a good break. But no, this is a loooong low crawl under barbed wire. I'm thinking football field length.

18. Rope Climb-Finally, something I excel at 
19. Spear throw-I did it without burpess. Be careful, it has a rope tied to it. A lot of people got hung up and did burpees. I passed about 20 folks at this point.

20. Run through 2 buildings with an M16. Pretty cool and those fake M16s are heavy 

21. Hercules Hoist. Man, this was awful. Pull weight up 35 feet using a rope hoist and lower slowly. If the bag drops or you come completely off the ground, 30 burpees. These bags are anywhere from 135 points upward. Did I tell you I weigh 140 pounds? I could barely stay on the ground.

22. Slip wall-Easy slanted wall with ropes to climb.

23. Fire jump

Finish line-celebrate your workout. You deserve it.

Here are some great US Army Hooah Exercises:

Do great pull ups:

Here is some great equipment to help with your training:


                                                         

Run in Mud Obstacle Race Training-10/22/15

Run 3.1 miles

Run in Mud Obstacle Race Training-10/21/15

Six pull ups using various grips x 5
Balance obstacle x 5

Find something to balance on.

Spear throw x 5
Cinder block pull
Walk 1 mile with 25 pound back pack

Some various grips and pull ups surfaces.

Run in Mud Obstacle Race Training-10/20/15

The Spartan Sprint is just a few days away. I am tapering my run and workouts.

Run 4.1 miles easy
Stretch

Run in Mud Obstacle Race Training-10/19/2015

Thanks to Mettle Forger for the following workout idea.  https://www.facebook.com/mettleforger?fref=ts

This is a great workout in prep for Spartan Sprint, Warrior Dash, Savage Race, or Battlefrog.

I incorporated the following workout. However, instead of the the 2 mile run, I ran 5.1 for time as part of my obstacle race training. Other than the run, this workout was challenging and took me some time to do as I was not able to complete all the reps within 2 minutes. Unfortunately at the end of each 2 minute period I only did 30 pull ups, 60 push ups, 60 sit ups, and 75 squats. 

Here are some of the platforms and hand holds I used to complete the pull ups:

This multi-grip pull up bar is awesome.
I added straps for variety

This rope makes a great pull up hand hold

The 4x6 swing set board, the rock climbing hand holds
and Cannon Balls make great hand holds for pull ups

I came back and finished the pull ups in sets of 5's and the push ups, sit ups, and squats in sets of 10s.

Run 5. 1 miles 
Run the first mile easy then finish the run as follows for the duration:
1/4 mile fast
1/4 mile recover speed 

                                                         

Do great pull ups:

Run in Mud Obstacle Race Training-10/16/15

Today is a fast run with a tough workout.

Run 5.1 miles with intermittent bursts of race paced speed. I sprinted between telephone poles. If possible find a hill. Since mud runs almost always have hills, look for long steep ones. I found a hill that had a 450 foot climber over 1.1 miles. Talk about steep, this hill is an endurance builder and compatible to the steepness of the Warrior Dash World Championship hill. I just want to be faster and beat my 43 minute time next year. I will still have the Spartan Sprint Nashville and the Battlefrog Atlanta and then my 2015 race year is done.

Walk 1 mile

5 sets of 6 pull ups with leg lifts

2 sets of:
1 dumbbell squat + 1 dumbbell curl + 1 dumbbell overhead press x 10

2 sets of 20 v-ups

Run 5.1 miles

Warrior Dash World Championship 2015 Review

I feel like a Warrior 

First of all, since signing up for the Warrior Dash Tennessee event last spring, I really received the royal treatment from the good folks at Warrior Dash, Redfrogevents.com, and St. Jude's. I initially signed up for the 9am competitive heat, but soon qualified for the 2015 Warrior Dash World Championships at the Savage Race Georgia spring 2015 event. I won in the old geezer age group and qualified for the OCR World Championships and the 2015 Warrior Dash World Championships. Having explained to the good folks at Red Frog Events, they instructed me how to register for the championships and refunded my initial registration. St. Jude's kept me up to date with fund raising challenges, and Warrior Dash provided some great incentives for the elite heat.

Biiiiig hill

The WDWC Pulaski venue is only 40 miles from my house, so I joined the group on a pre-briefing and obstacle walk through the evening prior. I enjoyed meeting champions from around the world, sharing smiles, and pointers on how best to tackle and negotiate the obstacles. These elite racers were very friendly and interactive and I was glad to have had the opportunity to speak with as many as I could that evening. I recognized a lot of faces from the Warrior Dash Facebook pages. Walking the course was helpful and a psych at the same time. The hills were incredibly long and steep. My impression of the obstacles was "this is not your mother's Warrior Dash". This was something more challenging and demanding that the Tuscaloosa Warrior Dash that I had attended almost two years ago. This event really brought it.

I drove home that night thinking about how I would put my preparation to test and wondering how I would compare against these fantastically fit world class athletes.

After a good night's sleep (8:30 lights out), I woke up at 5:00 am, ate oatmeal and a banana and stretched for a long time. I drove an hour and arrived at the event. Yep, the parking was still less than a 1/4 mile from the venue and not just a dream. The pre-registration, membership to the St. Jude's booth, bag storage, and showers made the race transition flawless. I got settled in, warmed up on the Warrior Dash hangout rings, stretched, and ran. The pre-race prep included the many and well maintained port a johns, water, and other sundries. Soon it was time for the 7:45 briefing and 8:00 start, huaaah!

On the way up I had a chance to greet Yuri Force and his family. There were others that I didn't know, but got to learn a little about. Lots of champions there, but I had recognized Yuri from the Savage Race where he kicked butt. I also saw the Batman, a Viking, and the Tie Guy; I was in great company.

Goliath, the only place to rest

I settled into the middle rear of the pack and waited for the countdown. At 8:00 am, we were off. My middle of the pack suddenly turned into almost dead last as the group took off at a very fast straight up hill pace. I kept my pace which soon allowed me to pass many folks and get closer to the front as the race progressed. Our championship route was about 4.1 miles and we took an immediate left, ran down and up another steep hill. I focused on running hard and resting during the obstacles. I am pretty fit obstacle wise as I incorporate a lot of strength and obstacle training into my workouts. Soon I was back to the middle front of the group.

The mid race shower was cool

I scurried up, through, and over obstacles such as the four sets of mud mounds, Diesel Dome, Alcatraz, Goliath, Deadman's Drop, Giant Cliff Hanger, and more. I won't talk too much about them here, other than they were tough, challenging, safe, and fun. I do have to reiterate that this was the toughest Warrior Dash event in my personal experience. I'll be sharing more about the obstacles during my daily workout as I try to improvise and incorporate similar exercises in my training. Ok, there was one surprise at the second to last obstacle. It felt like quicksand and I was stuck for a good long time. The smarter and more experienced racers practically leapt over the trench, but I jumped right in the middle of the muck. I heard the spectator's laughter as they cheered those to "leap over" the trench. I watched as those who I had passed on the run, were now effortlessly passing me; helplessly stuck. Oh well, it was almost the end, but I wasn't done. I accepted that I was stuck, put on a big smile, took a deep breath, and rose to the challenge of clawing my way out. I immediately reflected on the image of an insect trying to free itself of fly paper.

Stuck

Eventually I made it out (did I tell you I was really stuck) and accepted my WWDC 2015 finisher's medal. I entered the, at the time, fully pressured and pristine Warrior Showers. Once semi-clean, I made my way to St. Jude's for a hot shower. Once fully clean I made my way to the festivities and to cheer fellow athletes on in the later heats. I met a few great WDWC racers and spent a great part of the morning meeting new people. At some point Hobbie Call stopped by to say hi and talk with us for a while. I saw in the audience that he had some fans. Their eyes lit up and they came by to introduce themselves and take pictures. He graciously and enthusiastically greeted all and posed for pictures. On my way out I entered a chin up competition. I finished with 23, in the lead, but didn't think it would last long.

As a bonus of being in an earlier heat, I got to eat the famous drumstick. The last time I tried, they had sold out by the time my later heat was finished. I soon left, feeling both satisfied, motivated, and tired.

Friends I met at the post race party

Thanks for a great time Warrior Dash.

US Army Physical Readiness

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

I am gearing back up for a heavy run week. The Saturday following this Saturday I'll be running the Spartan Race Nashville. In three weeks I'll participate in the Battlefrog Georgia. I can't wait. Before I taper, I'm going to do some really hard work.

Run 5. 1 miles
At the end of each mile do 10 Spider man burpees
At 2.5 miles do the following circuit 2 x (see video)

6 pull ups
6 pull up bar dips
Ladder wall
Monkey bars
Ladder wall

10 pull ups with leg lifts x 2
Rope climb x 2
Cinder block pull x 2
Balance obstacle x 2

Run in Mud Obstacle Race Training-10/14/15

Run 4.5 miles for speed training.

Walk 1 mile.

Warm up for 1 mile at moderate pace.

For the remaining distance, run race speed each 1/4 to 1/3 mile with a short 1/8 to 1/6 mile jog between sprints.

Cool down with 1/4 mile walk.

Run in Mud Obstacle Race Training-10/13/15

Walk 2 miles
Climb rope x 3
5 pull ups x 3
Farmer carry with 25 pounds in each hand x 3
Traverse monkey bars x 3

You Know You're an Obstacle Racer When...

Run in Mud Swag

You start registering for the elite heat just so you don't have to wait in line

You find creative ways to train for obstacles during a normal "jog"

There's no such thing as a normal "jog"

If something is in the way, you climb or jump over it

You take a detour just to sprint the hill

You create walking routes at work that take advantage of the stairwell. You might include a six floor climb whether or not your destination is on a different floor.

Run in Mud Obstacle Race Training-10/12/15

Warrior Dash Hill 446 foot climb total

Today I hit the run hard with a steep hill in the mix. The hill took me up 245 feet, so I think that was good all in all. I decided to add this hill after the Warrior Dash World Championship as the hills there were killer, steeper than I had seen in a while. Look out for my review of the race coming this week. I'm waiting until the stats and photos are published.

My hill steep 240 foot climb total. I did this 2 times

Run 4.1 miles with lots of hills. Mix in obstacles.

After the first mile, do the following after each additional mile:
Rope climb
Balance beam
Cinder block pull
Wall climb with rope

At the end of the run, walk .5 miles and do the following:

10 box jumps
Standing broad jump x 3
Spear throw 3 x each arm.

This is why the broad jump. Here is an example of the really sticky mud that pretty much paralyzed anyone who got stuck. I'm going to jump over it next time:

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

Two days until the Warrior Dash World Championships. I've studied the obstacles, learned about the front runners, now I am doing a short workout to keep the body tone. I've also endured a 60 minute massage and 10 minute stretching session. Tomorrow will be a last workout before the big race.

Walk 1 mile

Do the following circuit three times

1 dumbbell squat, 1 dumbbell curl, 1 dumbbell shoulder press
20 v-ups
10 pull ups with leg lifts

Then

10 pull ups with leg lifts x 2

Follow up with a sports or deep tissue massage.

Stretch muscles for 10 minutes.

Run In Mud Obstacle Race Training-10/7/15

It is difficult to taper workouts when your body screams to work out. I want to run and workout with obstacles more than I have scheduled, but I know I have to rest. Here is a compromise: a little run, a little walk, and a small obstacle work out to stay loose.

Walk 1 mile while integrating obstacles at each quarter mile interval:

1 x climb obstacle

1 x leap over obstacle

1 x balance obstacle

Stretch and rotate for 6 minutes

Run in Mud Obstacle Race Training-10/6/15

Run 5 miles at an easy pace
Rope climb x 3
Cinder block pull
balance obstacle x 3
Spear throw each arm times 3
Pullups with leg lifts (3 sets of maximum effort)

Run in Mud Obstacle Race Training-10/5/15

Run in Mud Obstacle Race Training 10/5/15

I am preparing for the 2015 Warrior Dash World Championships. I have to prepare mentally and physically and stay focused during the last few days.

Mental

Review the obstacles on the www.warriordash.com website that are specific to your venue. Look at pictures, read the descriptions, watch the available videos. Let them sink in and develop your strategy.

Physical

Sprint run today; go hard. Notice that I wrote "sprint at race speed" but could only maintain that speed for the first 3.1 miles. After that, my effort was there, but my energy waned. So, give it your all even though your speed is decreasing. This is one of the best ways to build speed and endurance.

Run 4.1 miles with interval sprints and spider man burpees as below:

Run 1 mile at warm up speed

10 spider man burpees

Sprint race speed .25 miles

10 spider man burpees

Run moderate pace .25 miles

10 spider man burpees

Sprint race speed .25 miles

10 spider man burpees

Run moderate pace .25 miles

5 spider man burpees

Sprint race speed .25 miles

5 spider man burpees

Run moderate pace .25 miles

5 spider man burpees

Sprint race speed .25 miles

5 spider man burpees

Run moderate pace .25 miles

5 spider man burpees

Sprint race speed .25 miles

5 spider man burpees

Sprint race speed .25 miles

5 spider man burpees

Run moderate pace .25 miles

5 spider man burpees

Sprint race speed .25 miles

5 spider man burpees

Sprint .1 miles

Walk .85 miles

Run In Mud Obstacle Race Training-10/3/15

Warrior Dash 2013, Tuscaloosa, AL

The Warrior Dash World Championships is exactly one week away. Though I did not run hard this past week, I still plan to taper off this week. I want to run fresh and strong. Today I will run a tough course with lots of steep hills. I am running sprints along a 4.1 mile hilly course to prepare for what awaits at Milky Way Farms, Tennessee.

Rope Climb

Run 4.1 miles with interval sprints. The total time should equal or be close to race pace. 

Walk .5 miles

Once finished, do the following circuit 3 times:

Climb rope

Balance beam

Spear throw x 3 each arm

5 pull ups with leg lifts

Cinder block pull

10 spider man push ups

Build your own obstacle course:

                                                 

Run In Mud Obstacle Race Training-9/30/15

Run 5.1 miles at a moderate pace
At 3.5 mile mark, 10 spider man burpees
At 4.0 mile mark, 30 burpees
At 5.0 mile mark, 10 spider man burpees

Walk .5 miles

Do funky monkey bars (see video for instructions)

Run in Mud Obstacle Race Training-10/1/15

Perform the following circuit 3 x:

10 close hand pull ups
10 hanging straight leg lifts
Dumbbell squat, dumbbell curl, dumbbell overhead press x 12
20 crunches
Farmer dumbbell carries with 2/3 body weight total

Run fast 2 miles