Jerry can carry (45 pounds each can) for .1 miles
Rope climb
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.
Friday, May 27, 2016
Run in Mud Obstacle Race Training-5/26/16
Run 5.5 miles
Jerry can carry (45 pounds each can) for .1 miles
Rope climb
Jerry can carry (45 pounds each can) for .1 miles
Rope climb
Mud Run Nashville May 2016 Review
 |
(Me on the left)
|
The Mud Run or The Original Mud Run, as billed on their
website www.imudrun.com, is a race that
truly deserves more attention. The Mud Run takes place in Franklin, TN; Dallas,
Texas; and Houston, Texas during various times of the year. Designed for US
Marine training, this course has been in existence since the 90's and is still
going strong. See their website for more details.
The race has several heats beginning around 8:30 with 5k
heats, then 5k heats with dogs, a 10k competitive heat for prizes and a 10k
serious but fun heat. I participated in the competitive heat in May 2016. The
competitive heat requires racers to wear military or cargo style pants and
boots. At a minimum the boots must cover the ankles. Unlike other mud runs, the
competitive heat is not conducted on pristine never used obstacles, but almost
the last heat of the day; after the dogs. By this time the obstacles are well
used.
 |
| Race in boots and army pants |
On location a well-organized group guided my car to a spot and from the spot to the event area. The race takes place on a working horse farm, and it is well maintained. The course is marked with a red line the entire distance as well as signs pointing to 5k and 10k route options.
 |
| Monkey bars and balance beams |
Our heat started once the course was clear of the earlier
heats. The 10k route uses some of the 5k route, but not entirely. Unlike
Battlefrog, the 10k includes a separate route and some 10k obstacles are not
available to the 5k participants. '
'The route began with a slight incline that
skirted the parking area and then took to open fields. The first obstacle came
about a mile later with a steep heaping pile of mulch or saw dust; a mountain
to climb.
The dry weather permitted sound footing through pastureland and
wooded trails. Other obstacles included walls of various heights, 15 foot
ladders, water obstacles with barbed wire, monkey bars with swinging rope and
chain hand holds, tunnels and more walls.
The most challenging obstacle was a
stone carry. Not to be confuse this with the Spartan Race Atlas Stones, these
are not well cultivated smooth orbs. Rather literally, stones that we ripped
out of the ground. Did I mention a working horse farm? I believe these stones
were placed there by the farmer some time before to clear his field and weighed between 30 and 40 pounds depending on which one you choose.
 |
| Start of the heats |
The last .25 mile of the race had a lot of obstacles. The
toughest was the uphill wall climbs. These were a series of waist and chest
tall elevated logs to climb over while climbing up hill.
 |
Nice medal made from farm tree. |
Wednesday, May 25, 2016
Run in Mud Obstacle Race Training-5/25/16
Run 7 miles
Ab workout:
1 minute plank x 2
Side plank lifts x 2 each side
Bent knee crunches x 2
Flutter kicks x 2
10 pushups x 10
Dumbbell curls with light weights x 2
Romanian deadlifts x 2
Dead lifts x 2
Later:
Dumbbell curls with light weights x 2
Romanian deadlifts x 2
Dead lifts x 2
Dumbbell straight arm lifts to sides x 4 Dumbbell
straight arm lifts to front x 4
Tuesday, May 24, 2016
Run in Mud Obstacle Race Training-5/24/16
Run 7 miles
Walk 1/2 mile
Carry gravel filled bucket (bucket brigade) for .10 miles
20 leg lifts
10 leg spreaders
20 flutter kicks x 3
20 leg spreaders x 3
Run in Mud Obstacle Race Training-5/23/16
Run 7.5 miles
20 push ups x 5
10 air squats x 2
10 lunges each leg x 2
10 dumbbell overhead presses x 4
10 dumbbell curls x 4
10 Romanian dead lifts x 4
10 dead lifts x 4
20 v-ups x 2
20 leg spreaders x 2
1 minute plan
10 side plank lifts each side
1 minute plan
10 side plank lifts each side
Friday, May 20, 2016
Wednesday, May 18, 2016
Run in Mud Obstacle Race Training-5/18/16
Dumbbell curls x 4
Dumbbell overhead presses x 4
10 pull ups with leg lifts x 3
Run a 10k and integrate an obstacle course.
My 10k route connected to a 1/4 mile track with workout stations. Two of the 6.2 miles consisted of laps around the track with two obstacles per lap.
Obstacles included the following:
Tire flip station
3 x pull up stations
4 x monkey bars and ring station
Pole climb
Wall vault
Obstacle climb
Parallel bar dips
Tire obstacle
Hopefully you have a similar course near you.
Tuesday, May 17, 2016
Run in Mud Obstacle Race Training-/5/17/16
Ab workout
Run easy 10k
Climb rope.
Practice monkey bars with various hand holds. Here are a few ideas:
Run in Mud Obstacle Race Training-5/16/16
30 push ups
20 push ups
20 push ups
20 push ups
10 push ups
10 pull ups with leg lifts
15 Romanian deadlifts
10 pull ups with leg lifts
15 Romanian deadlifts
12 dumbbell curls
12 dumbbell overhead presses
10 dumbbell Romanian deadlifts
12 dumbbell curls
12 dumbbell overhead presses
12 dumbbell curls
12 dumbbell overhead presses
Run 6.2 miles at a moderate pace.
Friday, May 13, 2016
Run in Mud Obstacle Race Training-5/13/16
I went back to running after taking a few days off. I
really needed the break as my everything hurt more than usual. If you followed
my workout program, we have not had much rest time throughout the fall and
winter. Last week I tapered off prior to running the original mud run in
Franklin, TN. I ended up clocking around 15 miles vs a normal 30 miles. After a
mere four days off after cutting back for the race, really set things right.
Warm up:
10 push ups
10 pull ups
Main set:
20 v-ups
20 leg spreaders
20 v-ups
20 leg spreaders
20 v-ups
20 leg spreaders
Run 5 miles at a fast pace
10 Romanian dead lifts x 3
10 chin ups x 2
1 minute plank
10 side plank lifts
1 minute plank
10 side plank lifts
Thursday, May 12, 2016
Run in Mud Obstacle Race Training-5/11/16
Hike 1 mile
with back pack
Ab workout
20 v-ups x 4
20 leg spreaders x 4
10 pull ups with leg lifts x 3
Plank for 1.5 mins x 2
10 side plank lifts x 2
Run in Mud Obstacle Race Training-5/10/16
I am recovering from the original mud run in Franklin, Tn
where I ran my heart out. I won by the way.
I will not be doing much running this week, but will do
light workouts.
10 pull ups with leg lifts x 3
10 dumbbell curls
10 dumbbell shoulder presses
10 dumbbell curls
10 dumbbell shoulder presses
Decrease weight
12 dumbbell curls
12 dumbbell shoulder presses
12 dumbbell curls
12 dumbbell shoulder presses
5 Romanian lifts
5 Romanian lifts
Decrease weight
10 Romanian lifts
10 Romanian lifts
Farmer carry with 2 x 5 gallon water cans
Hike 1 mile with 25# backpack
Rope climb
Wednesday, May 4, 2016
Run in Mud Obstacle Race Training-05/03/2016
This is the second day of scaling back and preparing for
the upcoming Original Mud Run (imudrun.com) in Franklin, TN. Getting read,
staying fit, keeping motivated.
10 Dumbbell Curls with heavy weight
10 dumbbell overhead presses with heavy weight
10 Romanian dead lifts with heavy weight
10 Dumbbell Curls with heavy weight
10 dumbbell overhead presses with heavy weight
10 Romanian dead lifts with heavy weight
10 Dumbbell Curls with lighter weight
10 dumbbell overhead presses with lighter weight
10 Romanian dead lifts with lighter weight
10 Dumbbell Curls with lighter weight
10 dumbbell overhead presses with lighter weight
10 Romanian dead lifts with lighter weight
3.1 mile run for personal record
5 Romanian squats (just lift weight from floor to
standing position and return)
10 pull ups
5 Romanian squats (just lift weight from floor to
standing position and return)
10 pull ups
5 Romanian squats (just lift weight from floor to
standing position and return)
10 pull ups
1 minute plank
1 minute plank
Run in Mud Obstacle Race Training-5/4/16
Run a slow 2 mile route.
20 push ups x 3
Plank for 1.5 minutes
Plank for 1.5 minutes
20 flutter kicks
20 v-ups
20 leg spreaders
20 flutter kicks
20 v-ups
20 leg spreaders
20 flutter kicks
20 v-ups
20 leg spreaders
Stretch for 6 minutes
10 pull ups with leg lifts x 3
10 straight arm dumbbell lifts x 3
Monday, May 2, 2016
Run In Mud Obstacle Race Training-05/02/16
I'm scaling back this week in preparation for the
Original Mud Run taking place near Nashville, TN. The competitive heat starts
at 10am and competitors are required to wear military style cargo pants and
over the ankle boots. I am wearing some of my old army pants with Columbia
Hiking boots and believe I am ready to go. Scaling back for me is to run 50% of
my distance recorded AFTER the event.
So, I am attempting to run between 30 and
35 miles per week for a normal workout. This week I am running 15-18 miles with
the race event distance included. So, before Saturday, I need to run at least 9
miles miles. After the 10k obstacle challenge, I'll have run at least 15.2
miles. That works for me.
Today ran with my hiking boots and cargo pants and it
went better than I thought it would. The hiking boots were so soft and
comfortable that I'm considering actually running future obstacle races and mud
runs in them. I actually think my last beating I took on the recent BattleFrog
event in my thin trail shoes could have been mitigated with these hiking boots.
We'll see...
Run a 5k in "utes" and boots.
20 push ups x 3
20 flutter kicks x 3
20 leg spreaders x 3
10 pull ups with leg lifts x 3
10 weighted straight arm lifts x 3
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