Run In Mud Obstacle Race Training-1/30/16

Saturdays I don't usually work out, but I had some time today. This morning, I spent time with the family which included some walking and playground fun at the state park.Later as my wife took a nap and the kids were with friends, I took up a long slow run.

I read that we should integrate sprints and recovery runs into our workouts. Most of my runs have been fast and about 4-6 miles. I've usually completed these in between 30 and 45 minutes. However, I've yet to work in long slow runs. So, I decided to try it. I covered 8 miles in 1:07.

Run 8 miles at an easy pace

Rope climb x 2 using just arms (go ahead and use legs until your grip strength is up to par.

Traverse I beam or swing set support bar x2 

Balance obstacle x 2

Spear throw x 3

Rope climb x 2 

Traverse I beam or swing set support bar x2 

Balance obstacle x 2

Spear throw x 3
10 push ups x 2