Monday, November 30, 2015

Run in Mud Obstacle Race Training-11/30/15

At the risk of looking as if my workouts are in a rut, I am continuing to post the daily goal of 200 pull ups per day. The reason is the introduction of the ever difficult and insane rigs, wheels, monkey bars and integration of American Ninja Warrior type of obstacles. These cannot be done without proper form, grip, forearm and shoulder strength.

However, there is hope. Now that we are creating a base for pull ups, we can integrate additional exercises. Now that I have routinely been able to maintain this daily amount, I have time for other stuff. Keep in mind that I am knocking these out throughout the day and not all at once. I try to perform 30 - 50 pull ups each hour or two and add fundamental exercised to prepare for traditional obstacles.

Morning:

Sets of pull ups using various grips and platforms to reach 100. Use mountain climbing, bar, post, pole and other platforms requiring both horizontal and vertical grip capability.

Lunch:
Run 5.1 miles as follows:
1 mile warm up

1/4 mile race pace
1/4 training pace
1/3 mile race pace
1/3 mile training pace
1/3 mile race pace
1/3 mile training pace
1/3 mile race pace
1/3 mile training pace
1/4 nuke race pace
1/4 mile training pace
1/4 nuke race pace
1/4 mile training pace

1/10 mile race pace
1/10 mile training pace
1/10 mile race pace
1/10 mile training pace
1/10 mile race pace
1/10 mile training pace

Afternoon:
Sets of pull ups using various grips and platforms to reach 100. Use mountain climbing, bar, post, pole and other platforms requiring both horizontal and vertical grip capability.
2 sets of 10 Romanian Dead Lifts

Evening:
100 push ups


Sunday, November 29, 2015

Run in Mud Obstacle Race Training-Thanksgiving Holiday Weekend

We have a trampoline jump zone called Shakalaka in town. I guess if you look the word up it means "dance all night".  I brought my kids there and bought an hours worth of fun. The entire floor has trampoline surfaces, to include basketball and dodge ball areas. An hour bouncing is a good workout. Even better, there is a "ninja" zone with ropes, curtains, trapeze bars, wall traverse, poles, and other grip strengthening obstacles. That incorporates much of this workout.

I still find grip obstacles like nunchucks and metal poles very challenging. I can do ropes, monkey bars and trapezes very well. Horizontal grip; no problem. Vertical grip; big problem. I want to figure it out before the next Spartan or Battlefrog events.

10 pull ups on various surfaces and with various grips x 5
Balance obstacle x 2
Go to Shakalaka and experience the ninja obstacles and trampolines for an hour
Complete remainder pull up workout until your daily goal is reached (mine is 200)

Saturday, November 28, 2015

Wednesday, November 25, 2015

Run in Mud Obstacle Race Training-11/24/15


In time for Christmas
http://www.cafepress.com/+this_is_my_quad_chart_picture_ornament,1158408482



200 pull ups
20 foot Rope climb
100 push ups

Run in Mud Obstacle Race Training-11/25/15


Ok, so I lied. I am not running this week. This will be recovery week number three. Promise, I'll get back to running very soon.

Today is a total of 200 pull ups/200 push ups/300 air squats Here's how I break it down:
15 pull ups
10 pull ups
15 chin ups
10 chin ups
15 alternate grip pull ups
10 alternate grip pull ups
15 pull ups
10 pull ups

30 air squats x 5

Do the following 10 times:
10 pull ups
20 push ups
15 air squats


Tuesday, November 24, 2015

Run in Mud Obstacle Race Training- Battlefrog Atlanta Review

This is my review of the BattleFrog Atlanta, November 2015. Over all great race and tough as nails the entire duration. Challenge upon challenge that requires participants to reach deep and pull out the inner warrior.

I got off to a bad start. Let's say the event began badly, but nothing to do with BattleFrog, just my inability to properly prepare for the mission. It was a pretty funny story actually, but frustrating none-the-less. I live in Huntsville, Alabama and decide to drive to within 20 miles of the event. I spent the night around Anniston, Al and awoke at 5 am to compete in the 7:30 heat. As usual I had some oatmeal and coffee and drove toward Tallapoosa, GA just a few miles away.

On the road, I observed that it was just 6 am and I was on track to arrive an hour early. I glanced at the clock in time to see the clock change from 6 to 7am; was not aware I would be changing time zones. Ugh. I ended up arriving at the parking lot 20 minutes before my heat and waiting for the bus to pick me up to take us to the venue. When I finally arrived, it was 20 minutes after my heat. I asked if I could jump in and get on it and they said yes. Since the race was 2 x the 8k loop, I felt I would catch up.

I began running strong and was heartily encouraged by the motivating and highly informed staff and volunteers I met along the way. The course was well marked so I had no problem staying on the straight and narrow ALL BY MYSELF.
The first three obstacles were in the same area and involved the wreck bag. A very energetic volunteer encouraged me and applauded my first lap speed as I ran with the wreck bag. 

My balance beam training kicked in as I carried my bag along the muddy balance log. I then had to carry the wreck bag over a 4 foot wall. I did have trouble with the weight of the soaking wet wreck bag and getting it on and off my shoulders. 

The up and over my head onto my shoulders movement was a difficult transition. I made a note to myself to add weight training to my obstacle race training.

I dumped the bag and ran further to the 12 foot ladder wall. I was encouraged by someone who said, “wow, you ran right up to the wall and climbed it. Most people just stop and look at it.”  

I thought, “hey, I might catch up after all.”

Without going through a lot of detail, I negotiated walls with varying degrees of pitch and height, low crawl and tangle obstacles. On one of the walls someone shouted, “you might catch up, I just collected a few souls,” and she showed me her collection of elite bands.
Encouraged, I continued and ended up catching up to an intermittent few from the elite heat. Later, I caught up with a large pack at a very difficult obstacle. It's called the platinum rig. I saw it and questioned my decision to run elite.

When I had decided to sign up for the Battlefrog Masters Elite heat, I thought I knew what I was doing. I would say my fitness level is above excellent and above average, but in Battlefrog’s case, there is a huge gap between above average and elite. That gap exists in the form of the American Ninja Warrior style Platinum Rig. As a matter of fact, I met someone there who competes on ANW and he had no problem with it. However, me and a bunch more folks did.

At Battlefrog elite, you either make it or turn in your racing band;  no alternate exercise. Well, I did not make it and turned my band in. I attempted it 4 times, almost, but not quite able to complete it. I tried 2 more times before calling it at day and then continued the "fun run" after that. I knew if I could not make this one, I would not be able to negotiate the next three iterations of the rig.

Other dudes did not turn in bands, but attempted to complete the obstacle, even hours later. I made my way around for the second lap and they were still there. I admired their determination and hope they succeed. I'm not sure which is the best strategy:



to turn in your badge and finish with the alternate exercises or continue to attempt the obstacle until time runs out. I guess that will be your call.

However, keep this in mind, each consecutive attempt taxes your strength as well as the multiple iterations of the other tough events. The course is designed to wear you down. 

That's why I went ahead and turned in my band, cause if I couldn't get it after the first 6 attempts, there was no way I was going to get it in subsequent laps. Anyway, after I turned in my band, I was authorized to do "alternate" exercises (10 bodybuilders).


The multiple laps with the integration of additional heats only made the obstacles that much harder. The obstacles grew more slippery, the water crossing flooded deeper and moved faster, the trail grew deeper with mud and more difficult to run on. Easy weights became heaver as fatigue wore me down. So, again, plan a strategy to finish the course in a timely manner.

I headed toward the finish line, grateful for the experience. Along the way, I saw Ryan Atkins running the opposite directions cheering us on. What a good sport. That was exactly what I needed to power through the last mile.

Prior to the race, I debated whether or not to bring my own hydration bag. I opted out. Based on the provided map, it looked like there were enough water stations along the route. For me, that was the correct assumption. I ran the course adequately hydrated.

The finish line...finally
Overall excellent experience. I do want to return and eventually compete in the competitive heat. However I do need to learn the rig. I believe I will hire a trainer at a local gym (they have a rig) to help me achieve my goal of finishing as an elite. Until then, look for me in the Battlefrog Extreme heat. I’m going to do more laps.


Thanks for a great day.

Monday, November 23, 2015

Run in Mud Obstacle Race Training 11/23/15

Sets of pull ups with various grips and surfaces. Perform each set until muscle failure.
3 sets of 10 hanging leg lifts
2 sets of 10 Romanian Dead lifts
Walk 1 mile with 2 x 25# sand bags

Walk on 1 x 6  balance beam x 3 

Saturday, November 21, 2015

Run in Mud Obstacle Race Training-11/20/15

Great grip advice here
This is the last day of my run fast. I'll start running next week. In the meantime, I'm still trying to strengthen my grip to conquer the Battle Frog Platinum Rig and the rig at Spartan Race.

Farmer Sandbag Carry 25# in each hand. Walk until grip failure. Repeat 3 times
Sets of pull ups until muscle failure. Use various grips and pull up platforms. Repeat to do max pull ups (I had goal of 200)
60 push ups
2 x 10 Romanian Dead Lifts
Using various grips and platforms, hold your body weight while hanging.


The rock climbing cleats are great for finger strength
The Cannon Balls are awesome for overall hand and forearm strength

Hang by horizontal rope or even a vertical rope.
Great pull up platforms as well.

A little more comfortable pull up platform



                                                                       

Thursday, November 19, 2015

Run in Mud Obstacle Race Training-11/19/15

Just took two days off from working out. Had to undergo a medical fast and take the regimen for a colonoscopy. Men, if you are over 50 or have a family history of colon cancer, go see your doctor. I can tell you now from experience, the medical part was easy. I was knocked out the entire time. The prep was hard work.

Kind of like racing. I train so hard for racing that the race day isn't so bad.

10 sets of 10 pull ups.
5 sets of 20 push ups
Walk 1 mile 

Monday, November 16, 2015

Run in Mud Obstacle Race Training-11/16/15

In time for Christmas
http://www.cafepress.com/+this_is_my_quad_chart_picture_ornament,1158408482

You may have noticed that I've focused on pull ups more than ever. Instead of the the 30 every other day, I've managed to pull out a hundred plus every day to meet the pull up challenge I've currently joined. So far I've done over 2000 in a few weeks. My goal is 10,000 by the time the contest ends.

I'm also doing a lot of weight bearing exercises as the passed few races that I've competed in now demand. Where in years past, the obstacles were mere speed bumps to slow down fast runners, lately they've required Herculean strength and Homerian effort.

I'm still taking a running break for the next week. After that, I'm going to add a few more miles to my already 20 mile week.

Walk 1 mile
10 pull ups x 10 using various grips
2 x 10 Romanian deadlifts
2 x overhead dumbbell presses
2 x dumbbell curls

5 x 20 second grip holds

Walk 1 mile with 2 25-30 pound sand bags. Carry them any way you can and for as long as you can.
on your back
in front
from each arm
over head
combination of the above.

Sunday, November 15, 2015

Run in Mud Obstacle Race Training-11/13/15

Walk 1 mile
10 x 10 pull ups
2 x 10 Ramanian Dead Lifts
2 x 10 dumbbell curls
2 x 10 dumbbell overhead presses
3 x 30 push ups

Thursday, November 12, 2015

Run in Mud Obstacle Race Training

Walk 1 mile

Walk 1 mile with 25 pound sand bag. Use various grips and holds while carrying it.

100 pull ups with various grips and holds

100 air squats

Wednesday, November 11, 2015

Obstacle Race Training-11/10/15

150 pull ups (15 sets of 10)

5 dead lifts

Walk 1 mile with 25 pound sand bag. (try various lifts and carries)

Run in Mud Obstacle Race TRaining-11/11/15

http://www.cafepress.com/redbikepublishing

Happy Veteran's Day. Thanks so much all who have served in our military.

100 pull ups (10 sets of 10 using various grips and surfaces)

40 push ups

20 Air squats







                                                                       

Monday, November 9, 2015

Run In Mud Obstacle Race Training-11/9/15

Recovering from a BattleFrog event is tough. I am sore, but want to continue my workouts. I am taking a 2 week break from running to recover. The race season is over until next march and I am contemplating a new workout plan to prepare for the new race season. I'll add strength building to longer running distances. I believe the obstacles will become more technical and require greater strength and endurance. 

Do the following as a final goal. Break the workout into as many sets as necessary. 

100 pull ups (using multiple grips)
100 push ups

Walk 1 mile with a 25-30 # sand bag or back pack. Alternate carrying on shoulders, farmer carry, or carry in front of body. Try different grips for different distances.


Wednesday, November 4, 2015

Run In Mud Obstacle Race Training-11/4/15

Getting ready for the Atlanta Battle Frog. I am tapering my runs and workouts to be rested and ready.

Run 2.1 miles
Walk .6 miles
Hang from I beam or other bar. Walk with hands and complete pull ups. Step, pull up, step, pull up until 10 pull ups complete-x 2
20 push ups x 2

Run in Mud Obstacle Race Training-11/3/15

Run 2.5 miles
Walk .5 miles
6 x 10 pull ups
Dumbbell farmer carries
Dead lift x 5
Plank hold for 2 minutes

Monday, November 2, 2015

Run in Mud Obstacle Race Training-11/02/15

Walk 1 mile
6 set of 10 pull ups
Run 2.1 miles

Run in Mud Obstacle Race Training-Weekend Edition

Weekend Drill.

 take the whole weekend to do this. Relax, but stay in shape.

Walk 1 mile with 25 pound sand back (switch up from shoulders to left hand to right hand grip. Try a new grip every 1/4 mile)

200 pull ups sets of 5 to 10 using various grips. Throw in a weighted vest or back pack for a few sets.

50 hanging leg lifts

100 push ups (sets of 10s and 20s)

2 minutes of planks with 10 spider man kicks per leg each minute