Run In Mud Obstacle Race Training-9/21/15

Big race this coming Saturday with the 2015 Decatur Urban Assault. I am attempting to taper my distance and workout, but still maintain my fitness for the races a few weeks later. I've decided to taper to 75% distance and 50% obstacles strength training. The obstacle strength training takes more time to recover. So, this week I'm working in short run distances and sprints.

Run 4.1 miles at 10k pace.
Do 10 spider man burpees each mile
Walk .5 miles
Do 3 sets of 7 pull ups with leg lifts

Run in Mud Obstacle Race Training-4/18/14

Warm up:
Stretch and rotation exercises
25 jumping jacks
30 air squats
60 push ups

Main set:
Run a 10k

Rope climb x 2
7 pull ups with leg lifts
7 chin ups with leg lifts
Plank for 1 minute
Plank for 1 minute
Side plank for 1 minute
Side plank for 1 minute

Run in Mud Obstacle Race Training

Need to keep your core strong. Who knows when some brute will pop you in the abs with a giant Q-Tip. 

Pull ups with leg lifts until muscle failure x 2

Alternate grip pull ups with leg lifts until muscle failure x 2

Chin ups with leg lifts until muscle failure x 2

Run a 10 k

30 air squats

Run in Mud Obstacle Race Training-10/17/13

Fun under a bridge I-Beam

Hill workout today in preparation of the Warrior Dash Alabama event coming up November 2, 2013. 

This time, begin with 10 burpees. Then, run a mile through the hilliest parts of your neighborhood (or find a hilly place). Take time at one of the hills to do a repeat event. Run up and down the hill five times and do 10 burpees at the top each time. 

Throw this additional exercise in. Along the route, run a few yards on the curb. It will help with the Warrior Dash balance obstacle.

Run home and do 10 more burpees.

Rope climb x 2

Monkey bars x 2

Crawl 20 feet

Stretch

In the end the run turned out to be a 5k.

Until I write my Run in Mud book, check this one out:

Obstacle Race Training-01/19/13

Grab some buddies and go for a leisurely 10k run. Make plans, talk about the future, whatever; just enjoy the experience.

Obstacle Course Training-01/07/13

The gym may be full of resolutionaries, but the streets and fields are wide open. So, forget the free weights, go outside and do a great workout. Here’s a good one:

• Run 4 miles
• Every half mile do 10 burpees with pushups (total of 80)
• Last half mile-sprint 10 seconds run 30 seconds until finished
• Pull-ups with leg lifts to muscle failure
• Chin-ups with leg lifts to muscle failure
• Alternate grip pull-ups with leg lifts to muscle failure
• Pull-ups with leg lifts to muscle failure
• Chin-ups with leg lifts to muscle failure
• Alternate grip pull-ups with leg lifts to muscle failure

Run off the beaten path, leave the road, even if it means running through neighbors’ yards. Be sure to run AROUND mailboxes and fences. People will take notice of your burpees, but who knows, you might inspire them.

Motivational Obstacles courtesy of Army Physical Readiness book.