Run In Mud Obstacle Race Training-7/9/15

I call this run, "Return to the Jetty" because, a jetty.

Warm up:

Stretch and Rotate for 4 minutes

Main set:
20 air squats x 5
20 v ups x 3
20 bent knee v ups x 2
30 flutter kicks x 2

Run 5.1 miles. 


Part of my course included the Plymouth, MA jetty, almost a mile of large man made stones jetting out into the harbor. Running along a course like this will improve your stamina, balance, and confidence while negotiating uneven terrain. It will slow your run time, but improve your run time (if that makes sense) lol.

Run in Mud Obstacle Race Training

Wow, still storming. This weather is pretty much unpredictable, but we should not let that make us less consistent in our workouts.

Since I don't want to get out today, I'm focusing on an ab workout:

Warm up:
Stretch
Rotate

Main set. Do these in any order and in as many repititions as it takes for a great workout. This is what I did.
15 push ups
10 squats
15 push ups
10 squats
15 push ups
10 squats

15 leg lifts x 3

15 flutter kicks x 3

(Don't know the name of this, but saw in on the Spartan Race Facebook page) Get in push up position. Start with left leg and bring knee to elbow. Do this for 10 repetitions for each leg x 3

20 dips x 3

Side plank twist 10 repetitions on each side x 3 (plank position on left side. Left hand on floor and arm extended. Bring right hand straight up then in front to the floor and behind in a smooth motion) for a demonstration, see https://www.facebook.com/SpartanDylanTraining

For more great workout pages get this book:

Run In Mud Obstacle Race Training-3/11/14

5 chin ups with leg lifts
5 pull ups with leg lifts
5 alternate grip pull ups with leg lifts

15 close hand push ups
25 sit ups
15 push ups
25 flutter kicks
15 wide arm push ups
25 supine bicycles

Rope climb x 3
hang from fingers and walk hand over hand on bar

Run In Mud Obstacle Race Training-12/19/13

www.cafepress.com/redbikepublishing

I didn't have time to workout the way I had planned, so I had to improvise. I had forgotten about taking my daughters to gymnastics. Once I got home, changed, and out the door for my run, my wife reminded me that I only had about 35 minutes before I had to leave.

Hey, life intervenes and you find a compromise. I figured I had enough time to do a 5k for a personal record, so I went at it. Once I got back , I drove my daughters to gymnastics and finished the rest of the workout behind the gym.

Run 5k for record

Do a burpee pyramid. Try to go from 1 burpee to 10, then from 10 back to 1.

Do 10 situps or alternative ab workout in between each burpee set.

I did mine a little different, I did more burpees early.

10 burpees

10 situps

10 burpees

10 situps

9 burpees

10 situps

9 burpees

10 situp

Then all the way down to one.

It took a while and it was brutal, but like I was doing something worthwhile. This will give you 112 burpees and 200 sit ups.

I'd love to hear your take on this.

Run in Mud Obstacle Race Training-11/20/13

Run in Mud Race Training Swag

Today' workout will focus on abdominal muscles and work your core. A solid core will help you negotiate a variety of climbing obstacles. So that you can transition faster during the run, climb, run  demands of obstacle and mud runs.




Walk 1 mile
2 sets of 15 burpees
50 sit ups
50 flutter kicks
50 crunches
50 leg spreaders
50 sit ups
50 supine bicycles
Stretch

Run in Mud Obstacle Race Training

150 sit ups
50 leg spreaders
50 flutter kicks
20 supine bicycles
20 flutter kicks
10 leg lifts

Swim .5 miles

Supine Bicycle

EXERCISE 2: SUPINE BICYCLE
Purpose: This exercise strengthens the muscles of the abdomen and controls the rotation of the trunk.
Starting Position: Supine position with the fingers interlaced, hands on top of the head. Hips, knees, and ankles
are flexed at 90 degrees and lower legs are parallel to the ground. The head is off the ground.
Cadence: SLOW
Count:
1. Bring the left knee toward the chest while flexing and rotating the trunk to the left, attempting to
touch the right elbow with the left thigh. As the left knee rises, the right leg extends.
2. Return to the starting position.
3. Bring the right knee toward the chest while flexing and rotating the trunk to the right, attempting
to touch the left elbow with the right thigh. As the right knee rises, the left leg extends.
4. Return to the starting position.

Check Points:
􀁺 At the starting position ensure that the hands are on top of 
the head, not behind the neck.

􀁺 Maintain tightness of the abdominals throughout the exercise.

􀁺 On counts 1 and 3, attempt to fully extend one leg while bringing the knee of the other to
the elbow.

Precaution: On counts 1 and 3, do not jerk the neck or arch the back to assume the up position.

Run In Mud Obstacle Race Training-8/9/13

30 Push ups
40 supine bicycles
10 crunches left side
10 crunches center
10 crunches right side
30 flutter kicks
10 leg lifts (supine)
30 flutter kicks
30 sit ups
30 leg spreaders
40 supine bicycles
10 crunches left side
10 crunches center
10 crunches right side
30 flutter kicks
10 8 count push ups
10 8 count push ups
10 8 count push ups
10 8 count push ups

8 Count Push-Up from Army Physical Readiness Training
Find it at www.redbikepublishing.com

25 box jumps x 5

Go to a play ground
3 x monkey bars
3 x monkey bars using outside rail
Chin ups to failure
Pole climb x 3

Run in Mud Obstacle Race Training-8/18/13

10 pull ups with leg lifts
10 chin ups with leg lifts
10 alternate grip pull ups with leg lifts
40 crunches with leg ups
10 crunches left side
10 crunches center
10 crunches right side
10 leg lifts
20 flutter kicks
20 bicycles
20 crunches
20 flutter kicks
20 leg spreaders
20 crunches
20 flutter kicks
20 bicycles
10 leg lifts
20 crunches

Run in Mud Obstacle Race Training-7/25/13

11 pull ups with leg lifts
12 chin ups with leg lifts
12 alternate grip pull ups with leg lifts
20 push ups
20 sit ups
20 push ups
20 sit ups
30 push ups
30 sit ups

20 crunches
10 side crunches
10 side crunches

The bicycle

30 bicycles
35 back scratchers

50 crunches
25 bicycles
25 flutter kicks

Plank for 2 minutes
side plank for 30 seconds each side

Rest and stretch

Find More exercises here:::

Run in Mud Obstacle Race Training-7/21/13

11 chin ups with leg lifts
12 chin ups with leg lifts
12 chin ups with leg lifts
20 push ups
20 sit ups
20 push ups
20 sit ups
30 push ups
30 sit ups

20 crunches
10 side crunches
10 side crunches

30 bicycles
35 back scratchers

50 crunches
25 bicycles
25 flutter kicks

Plank for 2 minutes
side plank for 30 seconds each side

Obstacle Race Training-5/7/13

This training is dedicated to travel. A travel workout may require workouts out of the ordinary as you may have forgotten workout clothing, you are in unfamiliar territory, or you are not used to the running patterns or flows of the streets. 

Be safe in your workout and do what I call a hotel room work out. It's a great maintenance exercise that will keep your muscles working while you are out of your routine.

Walk 2 miles

20 close hand push-ups

20 sit-ups

20 regular push-ups

20 sit-ups

20 wide arm push-ups

20 sit-ups

12 curls with heavy backpack or suit case x 3 for each arm

20 triceps curles with heavy backpack or suit case x 3 

40 sit-ups

50 crunches

20 bicycles

20 flutter kicks

10 leg lifts

50 modified Vups (more like crunches with leg lifts

20 back scratchers

30 flutter kicks

40 air squats

30 air squats

30 air squats

20 dips x 3

 Staying in shape is hard on the road. Bad food, long hours, and other people's agendas make fitness hard. However, you control your own time in your room, use it to stay in spartan beast, warrior dash, mud runner and other obstacle modes.

Obstacle Race Training-5/3/13

Run 2-3 miles at competition speed
Sprint on down hill runs
Run faster up hill
50 situps
50 flutter kicks
50 crunches
25 bicycles
25 back scratchers
20 situps
20 crunches
20 bicycles
20 back scratchers
10 leg lifts