Run In Mud Obstacle Race Training 6/28/16

I am still attempting to get 30-35 miles per week in. However, I will have to reach that goal at a slower pace. I read somewhere that you should up your run incrementally. I was trying to go from 15-18 miles per week to that goal. However, I now find that it is a real chore to consistently run over 25 miles per week. So, I scaled back my goal to 23 - 28 miles per week. I find that more achievable at this time.

My run is a little slower compared to the other elite runners. Even in the master's elite, I'm slower than the 40 year olds. I never thought it made much sense for a 40 year old just coming off a winning streak for the past few years to suddenly become a masters' runner. I mean what actually happens between making the podium as an overall winner and then becoming suddenly too old at 40. None-the-less, that's how it is. As I evaluate my training I do acknowledge that I'm not doing too shabby for the 50 years and older group. After all, I could have made the podium in my age group if they actually awarded by age group at the Warrior Dash World Championships. That's making podium out of the entire world of 50 year old warrior dash competitors (lol). I did come in 20 something out of the entire group.

Additionally, if I could have only completed one "Platinum Rig" at the BattleFrog Nashville this past spring 2016, I would have came in 3d in the master's division. Alas, the running is not entirely my problem. For that reason I vow to increase my milalge slowly and continue to focus on my grip strength.

Run 2 miles

20 burpees per mile (10 every half, 5 every quarter, whatever. Challenge yourself to do burpees while your heart rate is somewhere in the stratosphere.)

Run 1 mile

20 burpees per mile

Carry 5 gallon bucket full of gravel in a bear hug for .1 miles Rope climb I attempted to cross my homemade "tin rig" but kept slipping off the vertical bars. Have to do alternate holds.

Monkey bars

Run 1 mile

20 burpees

2 x 5 gallon water can carry for .1 miles Rope climb

Later in the evening:

Run .5 miles

20 push ups

Dumbbell curls and dumbbell overhead presses (4 sets)

Bench press 4 sets

Lat pull down 4 sets

Plank for 4 minutes

Run .5 miles

Ok, so I have really sweaty hands when I'm wiped out, running, and exhausted. Though I'm strong enough to complete the platinum rig, I keep slipping off. How can I deal with my sweaty palms?

Run in Mud Obstacle Race Training-6/27/16

I haven't posted in 2 weeks as I've been on vacation and then vacation recovery. Even though I have been away from home, I still kept fit by exercising regularly. However, I did rest from running and focused on strength training, walking, and recovering from intensive running sessions. Well, back to business.

Run 6.5 miles

20 leg lifts

20 leg spreaders

20 v-ups

20 leg spreaders

20 flutter kicks

20 leg spreaders

Run In Mud Obstacle Race Training-6/10/16

New Stickers

Run 5.5 miles

Run in Mud Obstacle Race Training-6/7/16

Run 7 miles

Monkey bars

Leap over 3 foot fence x 4

20 push ups x 5

Workout with weights

Run in Mud Obstacle Race Training-6/6/16

New week, new goal. I'm am going to attempt a sold 35 miles this week. So far I've been between 25 and 30 per week, but going to amp up to 35 miles. Once on solid ground, I'll work in some serious sprint and obstacle workouts. This morning I ran 2 miles warm up, then 3 minutes fast, 2 minutes moderate, 2 minutes fast, 2 minutes moderate, 1 minute fast, 1 minute moderate and the remaining miles at a moderate pace. During the long moderate (last 3 miles) I did 10 spiderman burpees at each mile point.

Run 7 miles

30 burpees

Walk .25 miles with heavy weight. 

Back pack on shoulders

Backpack carried in front bear hug style Farmer carry 2 x 5 gallon jerry cans

20 scissors kicks

20 leg spreaders

20 leg lifts

20 leg spreaders

20 bent knee raises

20 leg spreaders

10 pull ups with leg lifts x 3

1 minute plank

1 minute side plank each side

1 minute plank

1 minute side plank each side

Run in Mud Obstacle Race Training-6/3/16

Run 7 miles

Walk .33 miles with heavy backpack

Run in Mud Obstacle Race Training-6/2/16

I am trying to get my son into fitness. One way to do it is to join the gym he researched. So, we headed over to Planet Fitness and joined up. Here's what we did,

1 minute on leg extension machine

1 minute step workout

1 minute leg curls

1 minute step workout

1 minute leg press

1 minute step workout

1 minute bicep curls

1 minute step workout

1 minute triceps curls

1 minute step workout

1 minute overhead press

1 minute step workout

1 minute lower back workout

1 minute step workout

1 minute chest press

1 minute step workout

1 minute abdominal crunch

1 minute step workout

12 minutes of abs

2 mile sprint series on treadmill

Run in Mud Obstacle Race Training-6/1/16

Celebrate global running day with a long slow run. Put extra effort and time toward a personal goal. For example, this week I feel burned out so I made the extra effort to complete my 7 mile route. The last mile was terrible, with short walking fits to relieve my soreness. In the end I feel I've put my full effort into supporting the special event.

Run 7 miles

10 V-ups

10 leg spreaders

15 flutter kicks

15 leg spreaders

10 bent knee V-ups

10 leg spreaders

Run in Mud Obstacle Race Training-5/31/16

It's hard to get back into working out after Memorial Day weekend.  I didn't exercise much, just enjoyed family and friends. We honored those who gave their all and reflected upon their sacrifices.

But now back to the routine. Here we go:

Run 5.6 miles

10 push-ups x 10

10 dumbbell curls x 4

10 dumbbell overhead presses x 4

5 dead lifts x 4

5 pull ups with leg lifts x 6

5 gallon water can carry