Run in Mud Obstacle Race Training-1/30/14

Don't let this winter fool you, warm weather will be here soon and the March races are lined up for your participation. Stay focused and let promise of crawling through warm much feed your motivation. Ready for Warrior Dash, Spartan Race and Tough Mudder? Here we go:

Warm up:
Brisk 1 mile walk

Main set:
8 pull ups with leg lifts
6 pull ups with leg lifts
5 alternate grip pull ups with leg lifts
5 alternate grip pull ups with leg lifts
5 alternate grip pull ups with leg lifts
10 chin ups with leg lifts
5 chin ups with leg lifts

leg lifts/flutter kicks leg spreaders for 30 seconds
leg lifts/flutter kicks leg spreaders for 30 seconds
leg lifts/flutter kicks leg spreaders for 30 seconds

Run in Mud Obstacle Race Training-10/19/13

Cool Rope Climb

Four miles with a block party in the middle:

Run a lap around your block, pausing for 5 burpees every 1/4 mile

10 burpees
8 alternate grip pull ups with leg lifts
Crawl

Run a lap around your block, pausing for 5 burpees every 1/4 mile

Rope climb
6 pull ups with leg lifts
Crawl

Run two miles

10 burpees
Rope climb
8 chin ups with leg lifts

Do some balancing exercises (walk a plank, balance walk a curb, etc)

Stretch

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:

Run in Mud Obstacle Training-9/15/13

Block Party

25 body weight squats

rope climb

10 pull ups

Run 1 block (mine is .97 miles)

25 body weight squats

rope climb

10 pull ups

Run 1 block 

Bear crawl

10 burpees

hand over hand (monkey bars)

Run 1 block

Bear crawl

10 burpees

hand over hand (monkey bars)

Run 1 block (work in 10 more burpees)

Find these RiM exercises and more in Army Physical Readiness Training at http://www.redbikepublishing.com

Run in Mud Obstacle Race Training-6/28/13

Here is my swim schedule for this week. My pool is between 15 and 25 yards. If your pool is larger or smaller, adjust accordingly. As always, adjust to  your individual level. This swim should be conducted in 20-25 minutes. 

Swim laps in a 15-20 yard pool (1 lap is down and back)
3 laps freestyle
3 laps breaststroke
2 laps freestyle
2 laps breaststroke

1 lap freestyle
1 lap breaststroke
1/2 lap freestyle
1/2 lap breaststroke
1 lap freestyle kick only
1 lap breaststroke kick only
1 lap backstroke kick only
1/2 lap freestyle
1/2 lap breaststroke

Go rollerskating and skate for an hour.

See more at www.cafepress.com/redbikepublishing

Obstacle Race Training-5/30/13

Today's training:

Warm up:

Stretch

Rotate

10 push ups

20 jumping jacks

Short walk (about a football field)

Main set (work out with block run-about 4 miles):

20 burpees

Cross an I beam, swing set, or monkey bars obstacle (hand and go hand over hand)

Run around block (mine is .772 miles)

20 burpees

Cross an I beam, swing set, or monkey bars obstacle (hand and go hand over hand)

Run around block (extend distance-I went .79 miles)

Spiderman crawl (15 feet)-gut is low to ground, but not touching

15 burpees

Spiderman crawl (15 feet)

Run around block (extend distance-I went .79 miles)

Spiderman crawl (15 feet)-gut is low to ground, but not touching

15 burpees

Spiderman crawl (15 feet)

Run around block (extend distance-I went 1.5 miles)

Cool down:

Stretch

Deep breathing