Run in Mud Obstacle Race Training-9/30/16

Plank for 3 minutes

4 sets of 5 hanging leg lifts (toes to bars) using various hand hold surfaces.

Run 5.2 miles

Run in Mud obstacle Race Training-Savage Race Georgia Fall 2016 Review

I awoke at 545 am to eat and prepare for the Savage Race. I ate a banana, a mixture of old fashioned and steel cut oats and chia seeds. I felt like I ate too much, but still had a few hours to burn it off before the race.

I arrived at 745 am in preparation for the Savage Pro Heat. The Savage Race is one of the few events that offer a 9 am start time, allowing me to sleep in a bit. The packet pickup doesn't open until 8am, so there is no reason to arrive too early. I promptly picked up my packet which included the timing chip, bib number, and Savage Pro wrist band. After getting dressed, putting on my wrist bands and bib number, I checked my bag in and waited until the race start. The fest ground was festively decorated and the port o johns clean. I greeted racers I met at past performances, drank water and continued to wait. About 15 minutes prior to the race time, I gaged down a caffeinated gel pack and made my way to the start.

The race announcer got us all psyched and when time for the national anthem, called we few active duty and veterans to the front to honor during the national anthem; very cool.

 

These spinning wheels

I had participated in one Savage Race Georgia Spring 2015 and won in my age group and was looking forward to another win. With the release of purple smoke, we were off. I had put the memory the entire course, but looking at a map is nothing compared to running on uneven terrain. While I visualized running the grounds, I couldn't really feel the thick grass, rocky trails, or the intense heat. Soon, I didn't care what came next as my resolve to quickly over take the obstacles melted to thoughts of "I hope I just get through them".

 

Good ol' Sawtooth

Savage Race peppered our cores, arms, and hands with increasingly difficult and challenging obstacles. The standard climb over and crawl under obstacles were challenging while our hearts raced at 180 bpm. But the cruelty of On The Fence, Pole Cat, Wheel World, Kiss My Walls, Saw Tooth, and Tree Hugger, exhausted our grip strength along the way to the Savage Rig.  I felt like the piece of meat a chef pounds with a mallet before adding spices and putting it into the oven.

 

Finally through and ready to slap the bell. Ok, my feet are two feet off the ground.

The rig was set up rope, rope, rope, ring, nun-chuck, shovel handle, ring, shovel handle, bell. See the rhythm there? Well I didn't; it took me six tries over 45 minutes. My goal of winning in my age group left with that other guy who made it through pretty easily. So my goal then was to keep my wrist band. My strategy was to attempt, rest, and attempt again. I had given up too many wrist bands at other races to quit now. Finally, I made it through and finished.

While my performance was not where I wanted it to be, the Savage Race Georgia 2016 did not disappoint. This time there was stiffer competition, more savages, and a much tougher course. The volunteers were awesome and I look forward to doing it all again next year. I may even plan for the syndicate medal.

Thanks Savage Race.

What I wore; a review

Mudgear Compression Socks-These socks not only looked great, but they provided protection, comfort and a snug fit for my calves. I pulled them high to protect my knees during the crawls, they protected my shins from the thorns during the trail runs, and helped prevent friction burns from ropes and pole climbing.

Salomon Speedcross 3 - These shoes were the best I've ever worn for a mud run. Some reviews I read also said they were well padded but clunky and didn't drain well. I need extra padding and these shoes delivered. My priorities are traction, padding, and that's about it. I decided to risk the draining and the clunkiness is of no consequence. 

To handle the draining problem I drilled a few small holes in outside front area (near the M&S letters) and that provided good drainage. These shoes tie well with the speed laces and no mud or sand found their way inside.

The traction was awesome, even in the dry conditions. I didn't slip on the hilly terrain; muddy or hard packed. The padding provided a comfortable run and with no blistering. I actually wore the shoes straight to the Savage Race and onto the 6 mile route with no time to break them in.

The only downside was I could not get my toes in the chain link fence for the "On the Fence" obstacle. No worries, I don't think anyone else could either. Great shoes and I plan to buy and other pair.

Lululemon-Don't let the name fool you, these shorts are tough. I have T.H.E. Short 9" 

LUXTREME LINER. These are equipped with compression liners that do the job. These shorts are great for obstacle course racing as they stood up well to barbed wire, crawling through mud, over walls, down water slides, and through many insane conditions. I just ordered another pair in a different color.

Run in Mud Obstacle Race Training-9/28/16 Stretch Rotate

Jog 400 meters

Squat walk forward

Squat walk sideways

5 sets of 4 hand stand push ups

5 sets of 30 second hand stand holds

5 sets of 3 back squats

4 sets of the following

Jog 350 meters (capture how long it took) As many squats as possible in the amount of time it took to run the first time (try to do one more squat each time)

Do the following 2 x:

15 wall balls with 14# ball

Run 200m

Later

20 horizontal leg lifts x 5

Later

Run 5 miles

Run in Mud Obstacle Race Training-9/27/16

Run hills for 30 minutes. Try for a 5k.

Find the tallest, steepest hill in your area and run up and down for 30 minutes.

10 toes to bar leg lifts x 4

Run in Mud Obstacle Race Training 9/26/16

 Run a 10k

Run in Mud Obstacle Race Training-9/22/2016

Run 2 miles
 
Do the following 4 x:

10 air squats
10 desk side push ups
10 hanging leg lifts

Run in Mud Obstacle Race Training-9/16/16

Run 7 Miles
5 squats per mile
Plank for 2 minutes
Push-ups for 2 minutes

Run in Mud Obstacle Race Training-9/20/16
Run 2 miles at race pace

Do the following 4 times:
Hang from bar and lift body weight with shoulders only x 10
Bring toes to bar (leg lifts) x 10
Kip body front to back, keeping core tight x 10

Why Don't Obstacle Course Racing Venues Award Age Group Prizes?

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One of my goals is to compete for and earn a spot the podium. I know, I know, it's a very bold claim for someone in OCR. After all, the podium is reserved for the elite athletes and professionals.  

What I'm speaking of is recognition for racing against my peers; those in my age group. While I may not measure up to the accomplishments of a 30 year old professional, I can bring it to the 50's. 

So far that has happened in several smaller venues such as the Original Mud Run in Franklin, TN and the Urban Challenge in Decatur, AL.  While I am proud to get on the podium at over 50, I realize this isn't going to happen at a national venue unless some changes occur.

I mean, it's really nice to see non-professionals get their recognition for the hours of hard training. I think most people measure themselves up to "how did I do against others in my age group?". It seems that many are just excited to see how they stack up as they review the computer generated results at the event tent. 

I also think more racers would stick around for the award ceremony if they knew they had a chance to be recognized. The spectator and racer participation would grow in numbers and the ceremony would be more exciting.

1st Place in my age group Savage Race Atlanta May 2015

2d Overall in the Urban Assault November 2015

1st place in the Original Mud Run Nashville May 2016

I've qualified for top spot in a few even smaller events, but surprisingly they have not had award ceremonies. It's kind of sad to see people working so hard and receiving such little recognition. I also see that these venues are losing their appeals and closing shop.

So, I am advocating award ceremonies for the top three males and females in each age category as a way to engage and preserve our sport, make it more competitive, and bring more professionalism. Most competitions recognize age groups much better than mud runs and obstacle races. s 

It's great to award the top male and female overall with cash prizes; keep it up. They are fast, train hard, and well deserving. I'm just saying it would be nice to have some kind of recognition for the athletes who also stand out with a trophy, medal or t-shirt for the top three in each age group. These are the bragging rights I think these folks have earned. 

Savage Race has offered age group awards and I'm excited to run Savage Race ATL again this coming weekend. Last time I ran, I won first place in my age group and it was awesome and made the four hour drive home worth it. I got to see each of the top three performers in each age group stand at the podium, have their picture taken, and receive a  medal for their hard work.

Battle Frog has recognized age groups, but the categories are so broad. For example, they recognized the masters group. The masters covered age groups from 40 to 120. I'm sure the 40 year old population would definitely beat the 70 year olds, lol. 

What I'd like to see is age group tracking similar to the attention given at the Cross Fit World Championships. This year I am excited about the OCR World Championship as they will be recognizing age groups. I can't wait to see all the accomplishments and get a chance to compete with people my age.

Run in Mud Obstacle Race Training-Bone Frog Challenge Atlanta 8.26.16

I signed up for the Bone Frog Challenge Elite course of 9 miles. I chose this particular race and course because it is a qualification event for the OCR World Championship.

The elite heat began promptly at 8:30 am following the opening ceremony on the grounds of an off road racing course in Cedartown, GA. The 9 mile course winded through rolling hills, barren and hard packed in some areas, while wooded trails dominated most of the course. Bone Frog took advantage of using terrain (steep hills) and natural water sources as obstacles.

The course distances were a mystery as the volunteer staff at each obstacle were not privy with course information. No updates on distance was provided other than the map distributed earlier. The obstacles were a mystery as well with many names not providing desired results in internet search engines. Recons are always important, but not always possible. So maybe the "unknown" is a mental obstacle intentionally designed into the course.

There were many, many wall climbing and crawl through obstacles. Once appropriately worn down, racers were treated to obstacles requiring upper body strength such as hoists, rope climbing, monkey bar type obstacles strategically placed at the end of the course. Unlike Spartan Race, all elite racers had to complete all obstacles with no alternate exercises. Racers were issued a wrist band and keeping the band required total success. However, I was able to pass most obstacles with relative ease except for three. I was surprised that the following obstacles (not correct name, but correct description) caused me a great degree of distress; but I made it.

Rolling Thunder-The tire obstacle at the beginning. I started off in the middle of the pack, but was in dead last after finally conquering this obstacle. I is about 4 - 5 feet tall, lined with tires that roll with your body weight. All I had to do was go over it, but failed a few times. Finally I figured out how to get my body weight over the other side and roll off.

The uneven poles. This obstacle had large horizontally placed logs. Once log was about 3.5 feet off the ground and the following log an additional 2 feet higher. The object was to climb onto one log, stand and climb up and over the other one. Seems pretty easy until it is sufficiently slicked over with mud. I should have had a pristine obstacle, but even though we began in the elite heat with clean obstacles, our heat takes a detour and we reengage the sprint course. Run too slow or get caught on an obstacle, you get behind the other runners well used obstacles.  I had to attempt this slippery obstacle a few times before getting up and over.

I felt my training led me to successfully complete the course with a podium winning time (3d in my age group). My only request is that even though my time and results showed a 3d place age group finish, it would have been nice to have an award ceremony podium recognition to follow. I was happy with that and I qualified for the OCR World Championships.

Bone Frog had a great group of volunteers, plenty of water, well-constructed and safe obstacles, and a great after party. I am looking forward to my next Bone Frog Challenge.

Run in Mud Obstacle Race Training-9/14/16

Warm up:

Stretch and rotate

Main set:

Run 8 miles

Finish with steep hill run

Cool down:

Walk 1 mile

Run In Mud Obstacle Race Training-9/19/16

Excited about doing Savage Race Georgia this coming Saturday. I am scaling back my training so that I can have energy, endurance and the right degree of motivation to compete in my age group. This week I intent to run 50% of my normal distance after the race and go slow and easy on strength exercises. Just maintaining and staying loose.

4 x 10 air squats

4 x 20 leg lifts

4 x 1 min 10 sec plank

4 x 10 desk side push ups (lean into desk with body elevated and do slow push ups.

Run In Mud Obstacle Race Training-9/13/16

Leg day for sure. This is from my gym workout.

Warm up:

1 minute row

10 yard duck walk

10 overhead presses in full squat (use pvc pipe or just the bar)

10 kettle bell cleans each arm

10 bridge ups (just the hips off the floor. Don't risk rotator cuff injury with pushing up shoulders)

30 second handstand hold or plank

10 yards knee hugs

10 backward rotations each arm

10 ankle rotations each direction

10 minutes of squat snatch practice. I am so week, I just use a 35# bar. I know, I need to practice.

Main set"

3 rounds of the following (keep in mind I am using very light weight for these following exercises:

3 squat snatches (I just used the bar)

12 Russian kbell swings

4 overhead squats

12 Russian kbell swings

5 front squats

12 Russian kbell swings

Run 4 miles at moderate to fast pace.

Run in Mud Obstacle Race Training-9/12/16

Today is devoted to running hills. The OCR World Championship is taking place at a ski resort; that means mean hills. I don't have compatible hills where I live, but I am running what few hills I do have. Today's run is hill repeats; up the hill and back down until you meet your mileage goal.

Run 6 miles of hill repeats

5 burpees every 1/2 mile

50 air squats throughout the day

10 toes to bar x 2

Run In Mud Obstacle Race Training-9/9/16

Run 5 miles

10 burpees per mile

Run in Mud Obstacle Race Training-9/8/2016

1 minute double or single under rope jumping

10 Wall ball shots with 20# ball

10 medicine ball cleans with 20# ball

10 cossack squats each side

10 ring dips

10 bridge ups

10 yard inch worm

10 back shoulder rotations

1 minute jumping rope

7 sets of 1 Power clean (I used 90#) and 7 sets of three ring dips

Tabata sled pushes 8 rounds. Push sled for 20 seconds, rest for 10  I used sled with 60# plates. Not sure how heavy with sled, but enough for me.

Run 5 miles.

Run in Mud Obstacle Race Training-9/7/16

With the addition of CrossFit into my training regimen, it means waking up earlier and being more purposeful with my running. My first month of CrossFit really impacted my training run speeds. Though more exhausted, I forced myself to run any way I could; that meant sloppy running. 

By sloppy running, I mean declining form and slower miles. I was ok with sloppy running as it forced me to focus on technique. Lately I've become more acclimated to the new demands of both CrossFit and running and things seem to be settling as I can do both with a little more confidence. I go to the gym two to three days a week. During gym days, I do the CrossFit workout and follow up with a five mile run. I always "cash out" or do extra exercises to gain endurance and hopefully perform better at OCR events. On non-gym days I try to run six miles or more.

Today is a non-gym day for me.

Run 8 miles

My intent is to increase performance and hopefully crush it in my age group for the OCR World Championships.

Run in Mud Obstacle Race Training-9/6/16

Warm up:

Run 400 m

Rotate and Stretch

Main set:

5 sets of the following:

3 x Clean

5 x Ring dips

3 sets of the following:

7 x snatch

7 x toes to bar

14 x 24" box jumps

Cash out:

3 sets of the following:

Farmer carries (I used 2 45 pound kettle balls)

10 burpees

Run 5 miles

Run in Mud Obstacle Race Training-9/4/16

Run 2 miles

Swim .5 miles

Run in Mud Obstacle Race Training-9/1/16

Plank 1.5 minutes x 2

Run 5 miles

Run in Mud Obstacle Race Training-9/2/16

 Plank hold for 2 minutes x 3 (rest 1 - 2 minutes between sets)

Run a 10k at a moderate pace.

Run in Mud Obstacle Race Training-8.31.16

Cross fit workout:

Warm up:

Row 250m

10 yds duck walk (heels on floor)

10 medicine ball cleans

10 fire hydrant circles

10 bridge-ups (I modified mine with only hip ups)

10 yds knee hugs

10 arm rotations

10 Cossack squats

10 mountain climbers

5 x 3 back squats

5 x 3 single arm ring rows

14 back squats

Run 400m

7 back squats

Run 200m

Run 5 miles for PR

Run In Mud Obstacle Race Training-8.30.16

Warm up:

Walking lunges

Stretch

Rotate

Main Set:

Run 1 mile on tread mill

5 sets of 5 pull ups, chin ups or alternate grip pull ups

3 sets of 10 kettlebell swings (I used a 30# kettlebell)

3 sets of 15 dumbbell curls and overhead presses light weights

3 sets of 10 machine chest presses with medium weight

1.5 minutes front plank

1 minute side plank (each side)

1 minute front plank

3 seconds side planks

Run 1 mile fast