Run In Mud Obstacle Race Training-10/3/15

Warrior Dash 2013, Tuscaloosa, AL

The Warrior Dash World Championships is exactly one week away. Though I did not run hard this past week, I still plan to taper off this week. I want to run fresh and strong. Today I will run a tough course with lots of steep hills. I am running sprints along a 4.1 mile hilly course to prepare for what awaits at Milky Way Farms, Tennessee.

Rope Climb

Run 4.1 miles with interval sprints. The total time should equal or be close to race pace. 

Walk .5 miles

Once finished, do the following circuit 3 times:

Climb rope

Balance beam

Spear throw x 3 each arm

5 pull ups with leg lifts

Cinder block pull

10 spider man push ups

Build your own obstacle course:

                                                 

Run in Mud Obstacle Race Training-9/23/15

Track workout. Run 3 miles with obstacles.


Three days from the race, I am still running a reduced 
mileage schedule. Today will be a 2.5 mile run with climbing obstacles to keep the muscles maintained. This will not be an easy run as I am incorporating .33 mile sprints.



Jog .33 miles
Climb over obstacle

4 foot wall

Tire step obstacle
Climb 4 foot wall
Balance obstacle


Jog  .33 miles 
Climb over obstacle
Tire step obstacle
Climb 4 foot wall
Balance obstacle

Climb over obstacle

Sprint .33 miles
Jog .1 mile
Climb over obstacle
Tire step obstacle

Sprint .33 miles
Jog .1 mile
Climb 4 foot wall
Balance obstacle

Sprint .33 miles
Jog .1 mile
Climb over obstacle
Tire step obstacle

Balance Obstacle

Sprint .33 miles
Jog .1 mile

Climb 4 foot wall
Balance obstacle

Sprint .33 miles
Jog .2 miles

Walk .25 miles

5 pull ups

Stretch muscles and rotate joints for six minutes

Tire obstacle

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-7/24/15

Track or fitness zone work out.

I'm preparing for the upcoming Warrior Dash world champion ship, Spartan Sprint, and Savage Race for my fall schedule. It's important to stay trained, but not overheat. Here's how I workout in the high heat.

Find a track or fitness area and incorporate the workouts into your run. I have a 1/4 mile track I use that is packed full of rope climbs, pull up bars, climbing, and balancing obstacles. It even has truck tires for flipping.

Since it's so hot and humid out, I ran the 3.1 miles around the track with a little modification to take advantage of the shade. I began running the laps to complete a mile, then switched to only running the shady part (about 3/4 of a lap) to complete the rest of the run. Just be sure to complete between 1 and three obstacles every 1/4 or 1/3 mile point. I use the Map My Run app to keep track.

Here is a list of the obstacles.
6 chin ups with leg lifts
tire obstacle x 2
Monkey bars x 2
Climb over 4 foot wall x 2
Monkey bars x 2
6 chin ups with leg lifts
3 x truck tire flips
Incline monkey bars x 2 
Parallel bar work out. Walk on hands for 1 step, dip and repeat until traverse parallel bar distance
Rope climb with 5 pull ups at top 
Balance obstacle x 2
Monkey bars x 2

6 Chin ups with leg lifts

Climbing obstacle x 2

I completed the above obstacles within the first mile doing three at a time.

For the remaining two miles, I ran only in the shade for 3/4 of a lap. I began by completing 5 burpees at the beginning of the shade, run to the end of the shade, perform 5 burpees and repeated until 2.1 miles were completed. That resulted in 40 burpees.

Rest

Walk for .3 miles

12 pull ups with leg lifts (2 sets of 6)

Run in Mud Obstacle Race Training-2/27/15

Saturdays are usually a rest day. However, I did not run on Friday so I pushed a short run today. I also added a lot of Saturday shenanigans.

Warm up:
Stretch
Rotate

20 push up pull up combinations

Got Shakalaka or similar area and jump on trampolines for an hour. If available try:
dodge ball
trapeze bar
jump into foam cushions
whatever fun is available (ours has an ultimate ninja getting ready to open)

Rope climb x 2
7 Cannon Ball pull ups
Run 1 mile
Monkey bars x 2
Rope climb
Run 1 mile
Monkey bars x 2
Rope climb

Obstacle course for speed. This took me 1 minute and 45 seconds:

Rope climb
Wall climb
7 Cannon Ball pull ups
Climb side to side on a swing set bar
Climb hand over hand across swing set bar

New rope, it's awesome

Cannon Ball pull ups
Also, I do hand over hand and side to side.
See demonstration below:

I bought this awesome 20' rope and it makes for a great workout. It actually stretches; alooooot.

Run in Mud Obstacle Race Training-5/27/14

Let's go for a run and throw in some obstacles for increased endurance and stamina. 

Warm up:

Stretch
Rotate
30 air squats
30 push ups

Main set:

Run 2 miles
20 burpees
35 flutter kicks (start with left foot and count each time left foot is raised as 1 count.)

Run 2 miles
50 leg spreaders or scissors kicks
Wall climb using 6 foot obstacle x 2

Climb this or scamper across using steel
columns for hand holds and bottom rail
for feet.

Lateral wall traverse x 2
Run on curb

Run .5 miles
Rope climb x 2
Monkey bars

Wall climb using 6 foot obstacle x 2
Lateral wall traverse x 2
Run on curb

Cool down:
Stretch

Run in Mud Obstacle Race Training-7/16/13

Block Party!!!

Warm up:

Stretch

Rotate head, shoulders, hips, ankles

Walk for 5 minutes

10 push ups

Main part:

Bear crawl

Rope climb

6 pull ups with leg lifts

1 lap

Bear crawl

Rope climb

6 pull ups with leg lifts

1 lap

Bear crawl

10 burpees

Monkey bars, I beam or 6x6 board (hang and walk hand over hand)

1 lap

10 burpees

Monkey bars, I beam or 6x6 board (hang and walk hand over hand)

1 run ¼ mile with on full 1 gallon jugs in each hand. Sprint for 10 seconds every 30 seconds. (do what you can)

Stretch

Get Motivated with our Vehicle Stickers

Run in Mud Obstacle Race Training-6/25/13

Find motivational swag at 

www.cafepress.com/redbikepublishing

92 degrees and very hot. Be careful today on the workout. I decided to sleep in and work out in the afternoon. I chose to go to the track with an obstacle course. It is well shaded, has a water fountain, but still very hot and challenging physically and mentally. I chose to focus on the run and work in fewer obstacles. Where I would normally go 3.5 and do each obstacle twice, I ran 3.1 and did the obstacles one time each. Some obstacles were too hot to the touch and I chose to do burpees instead. I ended up doing 70 burpees where I intended to do 60.

Workout for 1/4 mile track.

Warm up:

1 lap

15 burpees

1 lap

15 burpees

1 lap

15 burpees

1 lap

15 burpees

Main set:

1 lap

Climbing obstacle

6 pull ups with leglifts

1 lap

Monkey bars

Balance obstacle (balance beam)

1 lap

6 pull ups with leg lifts

Tire obstacle (run through tires

1 lap

Ring monkey bars

Jump over 4 foot wall

1 lap

Ring monkey bars

6 pull ups with leg lifts

1 lap

Parallel bars (too hot substituted 5 burpees)

Incline ring obstacles

1 lap

Rope climb

1 lap

2 x monkey bars

5 burpees

Cool down:

Walk 1 lap

Check out this book:

Run in Mud Obstacle Race Training-6/22/13

Here's some fun while maintaining fitness during vacation.

• Play in a creek
• Hold breath and look at underwater wild life through goggles. Try to increase duration under water
• Swing from rope
• Climb rope

Obstacle Race Training-6/18/13

Hotel workout:

Cool swag 

Our hotel is in a suburban area and has room to run. Hopefully you'll have the same luxury. Just be cautious that traffic may have differing patterns than your hometown. Be safe.

Warm up:
20 push-ups
20 sit-ups
Walk down 5 flights of stairs
Stretch

Main set:
Run between 2 and 3 miles.

Walk up and down 5 flights of stairs
Swim laps for 20 minutes. Concentrate on different muscle groups.
Walk up 5 flights of stairs

50 sit ups
30 flutter kicks
20 bicycles

Plank for 2 minutes
Side plank for 1 minute
Side plank for 1 minute

50 sit ups
30 flutter kicks
20 bicycles

Cool down:
Stretch

Obstacle Point of View

Being an obstalete should change your perspective on how you get around. For example, you might eat healthier knowing that good calories and energy food create great fuel that your body craves. Here are some ways obstaletes view life…

1. When you walk by a fence you want to leap over it
2. A wall is something to climb
3. Garbage cans are meant to be jumped over
4. Barriers to foot traffic are for leapfrogging
5. That first floor gate thingy in the stairwell leading to the basement is something to step over and not swing open
6. Jersey barriers make great steps
7. Choose the path through the woods instead of the sidewalk or road “I wonder if I can run through there”.
8. Work desks are meant for elevated pushups or dips
9. A backpack can also be carried in the front
10. A basketball is a great push-up tool
11. Sandbags aren’t just for floods
12. Before a run you think, “I don’t weigh enough, maybe I need a vest to make the run more challenging?”

Obstacle Race Training-01/21/13

For some it’s a long weekend, meaning time with the family and friends and remembering a great civil rights leader. Why not include your family on your workout? In Huntsville, Alabama, we have a few great family spots for hiking and backpacking. One of which is Monte Sano State Park. I took the family and we hiked some trails and cliffs.

You can make the trails a little more obstacle racing like by:

• Running
• Piggy-backing your children up steep grades
• Climb on rocks
• Carrying a 40 lbs backpack
• Carrying logs
• Whatever else you can imagine
• Include your family and make it fun