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-9/17/15

This is the last hard run of the week. Next week, I'll pare down my training in prep for the Decatur, Al Urban Assault. 8k run with lots of urban style and military obstacles.

I am running .75 and .25 miles as fast as I can with intervals of hard obstacles. The run is a total of 4.1 miles at just under race pace and with 20 obstacles.

Mile 1
10 spider man burpees
18 foot rope climb
balance beam on 1x6 board

5 pull ups with leg lifts

Alternate between swing set and Cannon Balls

Run .31 miles
6 spider man burpees 
2 x monkey bars

Run .75 miles

Mile 2
10 spider man burpees
18 foot rope climb
balance beam on 1x6 board
5 pull ups with leg lifts

Run .75 miles
6 spider man burpees 
2 x monkey bars

Run .31 miles

Mile 3
10 spider man burpees
25 foot spider man crawl
25 foot bear crawl
Climb ladder up and back down x 2
balance beam on 1x6 board
Pull cinder block sled

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Run in Mud Obstacle Race Training-9/14/15

I'm working hard this week before resting a week. I have a race coming up on September 26 and going hard at it. Next week will be total rest, while this week will be lots of work at about 75% effort. I split today's workout into two parts.

Lunch
Run 3.65 miles
Walk .6 miles

After work, run a total of 2.26 miles with circuit training:
10 spiderman burpees
18 foot rope climb
balance beam x 2
5 pull ups with leg lifts
Run .75 miles
6 spiderman burpees
Monkey bars x 2
Run .35 miles

10 spiderman burpees
18 foot rope climb
balance beam x 2
5 pull ups with leg lifts
Run .35 miles
6 spiderman burpees
Monkey bars x 2
Run .75 miles

10 spiderman burpees
18 foot rope climb
balance beam x 2
5 pull ups with leg lifts
Cinder block sled pull

Run in Mud Obstacle Race Training-8/28/15

Run 4.1 miles with burpees

End of the week run, but don't slack off yet. In my case, this is the last run of the week, completing almost 21 miles.

Run 1 mile
10 spider man burpees
Run 1 mile
10 spider man burpees
5 pull up bar dips
Run 1 mile
10 spider man burpees
Run 1 mile
10 spider man burpees
Climb 18 foot rope

Run In Mud Obstacle Race Training-8/27/15

The 2015 Warrior Dash World Championship is so close I can taste it. Milky Way Farms in Pulaski, TN has some awesome hills that I can use to my advantage. I have a neighborhood with lots of hills that I take advantage of during training. Today I ran a complete 4.1 mile run with 2.05 miles up hill and 2.05 down hill. The actual route is only about 1 mile, but I ran it 4 times.

Run 4.1 miles

Walk 1 mile

Do the following:

Rope climb with 6 pull ups x 2

6 I-beam pull ups x 2

Rope climb against 6 foot wall

I-beam traverse

Run in Mud Obstacle Race Training-8/26/15

Wow, the October 10 2015 Tennessee Warrior Dash will be here soon. Two weeks before that I'll run the 2015 Urban Assault in Decatur, AL and soon after, the 2015 Nashville Spartan Sprint Nashville. I'm in intense sprint and hill training while still trying to maintain obstacle competency.

Earlier this week I worked in 60 burpees and other intense obstacles into my runs. I try to do such intense training at least twice a week and then focus the other days on maintaining strength and running endurance. Other times I work in a few low intensity obstacles, focusing efforts on running hard and getting used to the transition to and from obstacles. Today's run reflects that. I ran the normal distance at a fast pace, but working in 5-10 burpees intermittently for transition practice. Here's how it goes:

Run 4.1 miles at race pace

First mile:

5 pull up bar dips (arms fully extended ABOVE the bar and then lower yourself to touch your chest on the bar and then back up) x 2 Leap over 3 foot wall x 2

Second mile:

10 spider man burpees

 Third mile:

10 spider man burpees

Fourth mile:

10 spider man burpees
Sprints

Cool down:

Walk 1 mile

Cool fact: If you climb ropes regularly, you might surprise yourself with a new found skill and ability to impress your friends. Yesterday I came home from work with my gym bag around my shoulder. I saw my rope as soon as I pulled into the driveway and ran to it. My neighbors commented on how I climbed the rope fully dressed, with a gym bag around my neck, sunglasses on  and without using my legs. Training is so ingrained that I didn't even give it a second thought.

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Run in Mud Obstacle Race Training-8/24/15

This week I am working out at lunch. This provides more energy to finish the day strong, more rest in the morning and some chill out time after work.

Warm up:
Stretch and Rotate

Main Set:
Run 4.l miles at race pace
50 burpees along the way

Cool down:

Walk 1 mile

Not quite a burpee, just add a jump.

More obstacle workouts from the Army Physical
Readiness Manual

Run in Mud Obstacle Race Training-8/12/15

Block Party!!!

This is a way to run hard, train on obstacles, go hard, but stay close to home. No need to carry water and a bathroom is always within 1/2 mile.

My block is 1.01 miles around and along the way I have a few playgrounds that provide great obstacle training. Here we go:

Warm up:
Stretch muscles and rotate joints for 6 minutes
25 jumping jacks

Main set:
Run 4.1 miles in 1 mile increments while incorporate the following:

Cannon Balls for pull ups

First mile:
Rope climb
6 pull ups with leg lifts using Cannon Balls
Wall climb with rope
10 burpees
Run .75 miles
10 burpees
Monkey bars x 2
run .3 miles

2nd mile
Rope climb
6 pull ups with leg lifts using Cannon Balls
Wall climb with rope
10 burpees
Run .75 miles
10 burpees
Monkey bars x 2

Wall climb

run .3 miles

3rd mile
10 burpees
Run .75 miles
10 burpees
Monkey bars x 2
run .3 miles

4th mile
10 burpees
Run .75 miles
10 burpees
Monkey bars x 2
run .3 miles

Cool down:
Walk .5 miles

These are great for your grip:

Run in Mud Obstacle Race Training-8/7/15

Completing the week strong with over 20 miles of running and many obstacle race strengthening exercises. My strategy was to run 6.2 Monday, 5.1 Tuesday, 4.1 Wednesday, 3.1 Thursday and 2.1 on Friday. Well, Friday is the last day and time to keep motivated.

Back to the track. This track has obstacles all around. Today I am running a lap and completing three obstacles per lap. I run in the outside lane which equals about 3 laps per mile.

Here are the obstacles. If you can, try three per lap.

Run 1 lap


45 degree incline rings

1. Monkey bar incline rings x 2-series of rings set at a 45 degree angle
2. 15 foot pole climb with 5 pull ups at top
3. Balance obstacle

Run 1 lap

1. Parallel bars-raise feet off the ground and move down the bars using your arms. Make it more challenging with a dip for each step.
2. Monkey bars x 2
3. 6 pull ups with leg lifts

Run 1 lap

1. Climbing obstacle
2. 6 pull ups with leg lifts
3. Tire obstacle

Run 1 lap

4 foot wall

1. Monkey bar rings x 2
2. Leap over 4 foot wall x 2
3. Monkey bar rings x 2

Run 1 lap

6 pull ups with leg lifts

Continue laps until the run is complete

Cool down:
Walk .25 miles

Monkey bars and other workouts here:

Run in Mud Obstacle Race Training-8/5/15

Warm up:
Stretch and rotate for 6 minutes
15 burpees

Run 4.1 miles
At the top of each hill or climb, do 15 burpees 

Attempt a total of 80 burpees

Cool down:
Walk .5 miles

The Army 8 count push up.
Throw in a jump and you have a burpee

More US Army obstacle race training exercises here:

Run In Mud Obstacle Race Training-7/6/15

Warm up:
6 minutes stretching and rotating
10 push ups

Main set:

Run 4.1 miles 
During each mile, perform:
20 burpees
20 supine leg lifts

total: 80 leg lifts and 80 burpees

Later set:
10 pull ups with leg lifts x 3

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Run in Mud Obstacle Race Training-6/2/15

Warm up:

Stretch and Rotate for 7 minutes

Main Set:
Run 4 miles with 20 burpees each mile.

You can do 80 at once, 20 every mile, or break it up into 5 burpees at every ¼ mile interval; your choice

Cool down:
 Walk .2 miles
 10 walking lunges each leg
 10 side lunges each leg
 10 walking lunges each leg
 6 pull ups with leg lifts
 6 chin ups with leg lifts
 6 pull ups with leg lifts

 

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Run in Mud Obstacle Race Training-10/03/14

Today, run hard and play harder. This workout consists of a 10k run with 90 burpees. Here's the break down

Run 4.5 miles with 5 burpees every .25 miles
Complete run (1.7 miles) at moderate pace

Whenever possible, jump over, climb under or go around something.

This is a great "jump over" Obstacle

Enjoy!!!

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Run in Mud Obstacle Race Training-10/01/14

This is one long hill I added
to my route.

Run 5 miles with 5 sets of 15 burpees. 

 Find a route with lots of hills. Pour on the run while going uphill and perform 15 burpees at the top, then continue with the route. Be sure to pick your route to hill impact. If you need to, rest for a minute before you assault the hill. Walk 1/2 mile when finished.








Here is another hill. Check the map and you can see elevations.

Here is another hill. Check the map
and you can see elevations.

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

Warm up:

Stretch

Rotate

Main set:

Run 2.5 miles

Rest 1 minute

Run a steep hill and perform 15 burpees at the top and return to start. Rest for 1 minute 

Repeat for a total of 5 times (this added 1 mile to the run distance)

Run 1 mile home

Do the following in as many sets as necessary to perform a total of  50 pull ups, 100 push-ups, 150 air squats. (The burpees conducted earlier count as push-ups and air squats):

50 pull ups (at least 30 pull ups with leg lifts)

25 push ups

75 air squats

Cool down:

Walk

Run in Mud Obstacle Race Training-8/25/14

It's still hot, so you want a great workout that won't leave you too dried out in the streets. Drink lots of water and monitor your health.

Warm up:

Stretch

Rotate

8 pull ups with leg lifts

10 air squats

8 alternate grip pull ups with leg lifts

10 air squats

8 chin ups with leg lifts

10 air squats

Run 1 mile fast.

Hopefully that run will lead you to a steep, tall hill like this one:

Run to top of hill and perform 15 burpees. Run back down.

Rest for 1 minute

Repeat for a total of 5 times.

Run 1 mile back home 

Run in Mud Obstacle Race Training-7/26/14

I had another week the road, so I exercised in hotel rooms, beaches and friends houses. Do what you can where you can...
Stretch 
Rotate
30 air squats
30 push ups
25 jumping jacks
Run 4.5 miles
7 pull ups with leg lifts
7 chin ups with leg lifts
10 burpees
10 hanging leg lifts
10 hanging bend leg raises
30 push ups

Take this gem with you everywhere. Tons of great exercises:  






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Run in Mud Obstacle Race Training

Warm up:

Stretch

15 push ups

15 squats

Main set:

Run 4 miles

15 burpees

15 burpees

10 burpees

10 burpees

15 dumbbell curls with overhead press x 3

Plank for 2 minutes

Cool down:

stretch

Run in Mud Obstacle Race Training-4/30/14

Travel Edition

We are tempted beyond measure while traveling. Unhealthy, convenient food choices, long hours at work, sleeping in out of the way hotels, and unknown terrain may offer good excuses to not work out. This is fine for shorter trips, and can be a great way to power down for a while. While back sliding on your workouts is ok in the short trip instances, longer vacations can hurt your training.

While traveling, learn to eat better. Nothing beats home cooking and sometimes your menu is limited to high calorie and high fat meals, but choose the better options. They might not be optimal, but you can at least choose the lesser of all evils.

Working out is tough too. Traffic patterns, elevation, weather and sleep deprivation can lull you into complacency. Break the spell and must up the motivation to do something.

Here is a workout option that you can do locally and much of it can be done in your room or using hotel equipment:

In your room:
Push ups
Burpees
Dips
Weight training using suitcase or computer bag
Abs
Planks

In hotel:
Run stairs
Use gym
Swim
Walk parking lot
Ask for running trail map
Use app on phone to find running trail.

Here's my workout for today:

60 push ups
60 dips
walk to flights of stairs
Run 1.5 miles
12 pull ups with leg lifts
2 minutes plank
1 minute side plank
1 minute side plank

Run in Mud Obstacle Race Training-4/7/14

Run 6.4 miles
10 burpees
15 push ups
20 squats
20 push ups
20 squats
Plank for 4 minutes
7 pull ups with leg lifts
7 alternate grip pull ups with leg lifts
7 chin ups with leg lifts
Stretch