Run in Mud Obstacle Race Training 1/26/17

Stretch and rotate muscles and joints

We had a great workout at the gym. This exercise will blow you away when you perform 4 x:

1 minute kettlebell swings

1 minute box jumps

1 minute pistols

1 minute toes to bar (hanging leg lifts)

1 minute sled push (push something heavy across the ground or pull something. Make sure it has no wheels but uses friction)

Rest for 1 minute between sets.

Run 3 easy pace miles with significant elevation where possible.

Run in Mud Obstacle Race Training-1/25/17

This is called the tough 10K. 

Run a total of 6.2 miles sprinting every quarter of a mile until the 3rd mile, then

jog for 1 mile, 

then finish the run with Sprint's the last remaining distance. 

Also, beginning at the 2-mile mark do burpees every quarter mile until a total of 9 burpees

RIMORT-1/24/17

Stretch and rotate muscles and joints

Hand stand push-ups, how low can you go? I went to the floor without padding and pushed up. A friend of mine stacked weight plates and dipped 10 inches below the plane. Good job.

Practice squat cleans at the gym. I was able to do a PR with 100 pounds. Not too bad so far. I only weigh 40# more than the weight stack, lol.

I am currently taking a Strava challenge to run 2000 meters incline in a month. It sounded easy, but it's hard to run up and down a short hill enough to meet the chalange. Alas, here I am plugging a way with 7 days left and only 1000 meters.

 Run 4 miles in hills. I had a 1/8 mile hill that I ran repeatedly until I reached 200 meters.

Run In Mud Obstacle Race Training-1/23/17

Repeat 10k hill run. Attempt to beat past performance.

I had a 10k route with a 611 foot ascent over 1.75 miles. Great uphill pace, but awesome downhill sprint as you might guess. I took the momentum onto the flat route and finished strong.

RIMORT-1/20/17

Run 6.2 miles as such:

Run 1.25 miles easy then,

For next 3.25 miles run 1/4 mile intervals then, Run easy pace for 3/4 miles For final mile run 1/4 mile intervals

RIMORT-1/19/2017

Stretch and rotate muscles and joints

1000m row then,

Repeat as many times as possible for 10 minutes

10 facing the bar burpees (jump over weight bar (elevated with workout weight load) do burpee, jump over bar, and so on) then,

10 front squats then,

6 chest to bar pull ups

Easy 4 miles

RIMORT-1/18/16

I have made a resolution to run in the RockRace in Wurzburg, Germany. This is 18km with a steep hill of 300m and 50 obstacles and it sounds awesome. The best part is I was stationed there in the 80s while serving in the best army in the world (3ID is the best division as well). I've always wanted to return for a visit and I have chosen an obstacle course race to do so. This 300m incline winds to a castle, an old church, vineyards and more. That means tons of hill work. This practice will also prepare me for Bonefrog, SavageRace and other venues taking place in the Georgia hills around Atlanta. The run was tough and only half the distance and elevation of the race.  More practice to go.

Run 10k with a steep grade:

Run 1.25 miles easy

Find steep grade (I had 611 feet over 1.75 miles up hill) Run sprint sets on the way back.

1.75 miles provided 1/4 mile sprints over 1.75 miles and the following 1.25 miles.

RIMORT-1/17/17

Crossfit Workout

Stretch and rotate muscles and joints

Practice jerk workout for 10 minutes

Do the following 5x for time:

12 deadlifts

9 hang power cleans

6 push jerks

RIMORT 1/16/17

Run 13.1 miles as follows:

Run 1 mile easy then,

For the next 2 miles sprint every other 1/4 mile then,

For the next 1 mile sprint between mail boxes or similar short distances then,

For the next 1 mile sprint between mailboxes for 1/4 mile, slow next 1/4 mile then,

Run moderate 1 mile then,

For the next mile sprint every other 1/4 mile then,

Finish run any way you can

RIMORT 1/15/17

Run 5 miles

RIMORT-1/12/17

Run 8 miles

I started to run 4 miles, but kept going. Sometimes that happens, but the results pretty much wore me out.

Pick a route with hills, mile had elevations gains of 480 feet. There is one steep hill that leads to a water tower; pretty brutal.

Run 1.25 mile warm up then,

For the next two miles increase speed up from warm up to moderate pace. Run faster 1/4 mile and slower 1/4 then, Run slower for next mile then, For next mile run sprints every other mail box or other short interval then, For the next mile run 1/4 mile of mailbox sprints with 1/4 slower pace For the next mile run at slower pace Finish distance at moderate pace leaving reserve for race pace final 1/2 mile.

Run in Mud ORT-1/10/16

Run 400m

Stretch and Rotate muscles and joints

Do the following x 6:

2 squat cleans

4 hand stand push ups

As many as possible for 7 minutes (try for 3x minimum)

5 shoulder presses

5 should presses

5 burpees with weight plate

10 toes to bar

Do the following x 3

12 Farmer carry lunges( 6 steps with alternating dumbbell or kettle bell)

12 Russian Kettle bell swings

Run 4.5 miles

Run in Mud Obstacle Race Training-1/9/17

Fast 10k

1.Repeat the following for 3/1 miles:

Jog 1/4 mile

Fast 1/4 mile

2. Run race pace for 1 mile

3. Repeat 1 for 1 mile

4. Jog 1/4 mile

RIMORT-1/11/17

Tough 5.5 miles

Run easy 1 mile

For the next 3.5 miles

5 burpees every 1/4 mile and,

1/4 mile fast

1/4 mile slower

Last mile

Jog 1/4 mile then 5 standing jumps

Jog 1/4 mile then 5 air squats

Jog 1/4 mile then 5 pullup bar dips (go over bar and lower chest to bar) Jog 1/4 mile then 5 push ups

RIMORT-01/05/2017

Warm up:

Stretch and rotate joints and muscles

Push ups, pull ups, lift light weights to prepare muscles

Main set:

As many rounds as possible in 18 minutes:

15 box jumps

12 push presses

9 toes to bars

Practice monkey bar grips. Hang or move along bars to go as far as possible until muscle failure.

Run 4.5 miles on a hilly course. Have some fun with it while it's still cold out.

RIMORT-01/03/2017

Warm up:

Stretch and rotate joints and muscles

Push ups, pull ups, lift light weights or similar exercises to prepare muscles Practice split and push jerks Main set:

Four rounds of the following in 3 minutes:

5 jerks

15 kettle-bell sumo dead-lift high pulls or dead-lifts

Max wall balls with time remaining on the 3 minute count

Later:

Run 6.25 miles
jog for the first 1.25 miles to warm up. Begin 1/4 mile sprints every other 1/4 mile until run is complete.

RIMORT-01/02/2017

Run 4.5 miles on a hill course. My course had a 375 foot change in eleveation. For the first mile, run at a slower pace. Then run hard for a quarter mile and back off for the next. Continue until you reach your desired distance.

Later,

Practice rope climbs, grip hangs, and monkey bars. I went to Shakalaka and practiced in their "Ninja" area.