Run in Mud Obstacle Race Training-7/30/15

Getting ready for Tennessee Warrior Dash

Which do you prefer? Running in the mid afternoon heat or early morning humidity. I am leaning toward running in the heat with less humidity. My times are faster and I can run longer in the evenings. 

Which ever you choose, be sure to stay hydrated for excellent fitness.

Stretch muscles and rotate joints for 6 minutes
Run 4.1 miles
10 walking lunges each leg
10 side lunges each leg
10 walking lunges each leg

Hike 1 mile

Repeat the following three times
10 dumbbell curls 
10 overhead dumbbell presses
20 v ups

Run In Mud Obstacle Race Training-7/28/15

Warm up:
Stretch and Rotate

Walk 1 mile

Squat, curl, overhead press with dumbbells.
Exercise 1-squat, up to curl, then move to overhead press. Bring weights down from press, to curl, then to squat. Repeat 10 times

20 bent knee v-ups

Exercise 2- 10 dumbbell squats, 10 curls, 10 overhead presses

20 v-ups

Repeat exercise 1.

10 v-ups
10 bent knee v-ups

Bike 5 miles in 30 minutes or less

Swim 1/2 mile in 30 minutes or less
Go.....

Run in Mud Obstacle Race Training-3/5/15

Too icy and cold to run, but not to train and have fun.

I walked two miles including lots of uphill hikes. Had to to do some sledding.

Run In Mud Obstacle Race Training-4/2/14

Spartan Race's challenge this month is 30 push ups for 30 days. I'm also including last month's challenge as part of my minimum workout.

Remember, this is a minimum, keep up your other preparation to stay in shape. If you can't do the Spartan Challenge amount of exercises, just do what you can for now and do some of the other workout as well.

7 pull ups with leg lifts
10 air squats
7 close hand pull ups with leg lifts
10 air squats
7 alternate grip pull ups with leg lifts
10 air squats
7 alternate grip pull ups with leg lifts
10 air squats
7 chin ups with leg lifts
10 air squats
7 chin ups with leg lifts
10 air squats

20 close hand push ups
10 push ups

Hike 1 mile with a back pack.

Run In Mud Obstacle Race Training-3/24/14

Pull ups with leg lifts until muscle failure

Alternate grip pull ups with leg lifts until muscle failure

Chin ups with leg lifts until muscle failure
15 push ups

15 wide hand push ups

10 burpees

2 minute plank
1 minute side plank
1 minute side plank

Brisk 1 mile hike with 45 pound backpack

Run in Mud Obstacle Race Training-3/17/14

Pull ups with leg lifts until muscle failure
20 air squats
Alternate grip pull ups with leg lifts until muscle failure
20 air squats
Chin ups with leg lifts until muscle failure
20 air squats

20 triceps dips

20 triceps dips

15 push ups
15 straight leg v ups
15 wide hand push ups
15 bent knee v ups
10 burpees

Brisk 1 mile hike with 45 pound backpack

Stretch

Run in Mud Obstacle Race Training-2/11/14

Pull ups with leg lifts to muscle failure
Alternate grip pull ups with leg lifts to muscle failure
30 wide leg air squats
Chin ups with leg lifts to muscle failure
30 wide leg air squats
Pull ups with leg lifts to muscle failure
30 wide leg air squats
Alternate grip pull ups with leg lifts to muscle failure
30 wide leg air squats
Chin ups with leg lifts to muscle failure
30 wide leg air squats

Wide arm push ups to muscle failure
50 flutter kicks (1 count every time left leg goes up)
Close hand push ups to muscle failure
20 supine bicycles (1 count every time left leg goes forward)
Close hand push ups to muscle failure
20 supine bicycles (1 count every time left leg goes forward)

Brisk walk with heavy back pack for two miles. Jog frequently between mailboxes

Run in Mud Obstacle Race Training-1/23/14

Spartan Race, Warrior Dash, Mud Mania; just around the corner. Keep working toward your goal with some energetic, stamina building exercises. 

Warm up:
Rotate
Stretch

Main set:
Do 300 repetitions of ab workouts. Sample from the following:
Sit ups
Sit ups
Crunches with bent knee raises
Flutter kicks
Supine Bicycles
Leg lifts

20 close hand push ups
5 broad jumps forward
5 broad jumps backward
20 push ups
5 broad jumps forward
5 broad jumps backward
20 wide hand push ups
5 broad jumps forward
5 broad jumps backward
5 pull ups
20 knee bends
5 chin ups
20 knee bends
5 alternate grip pull ups
20 knee bends

Run .5 miles cause it's too cold to run anymore unless you are on a tread mill.
Instead, briskly hike 1 mile with a 45 pound back pack

Need more exercise ideas:

Check these books:

Run in Mud Obstacle Race Training-12/15/13

Cold and rainy, I think it's a great time for a hike? I am not big on driving to a good hiking place, so I just hike the neighborhood. I have lots of hills and walk in my neighbor's grass. Oh well.

The following is a great workout that will build your strength and perform lifting and carrying performance.



15 burpees
Walk 1 mile with 45 pound back pack
15 burpees
Pull ups with leg lifts to muscle failure
Rope climb
Chin ups with leg lifts to muscle failure
Walk with hands from bottom of swing set bar or monkey bars
Rope climb
Walk with hands from bottom of swing set bar or monkey bars
Sprint walk 1 mile

Want more exercises? Here you go:

Here's the print version: Or try the Kindle version:

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

Obstacle Race Training-12/16/12

Today is the Sabbath as practiced by most. I worship on Sundays and spend a great deal of time teaching Sunday school and worshiping with my church family.

Unfortunately, I find it hard to relax. I like to be outside and exercise. This could be grabbing a rake and bagging leaves, pushing a lawnmower or going for a walk followed by wrestling the kids. However, it is a rainy but warm Sunday, so I grabbed my backpack instead.

Stuffed with 40 pounds of odds and ends I set about the rolling hills of my neighborhood at a brisk pace for about 2.4 miles. At times I mixed by either jogging or running sprints (or just jogging as I could). This exercises the core and helps build strength and endurance.

Ruck marching reminded me of my days as a soldier. I often hated the many years of humping a back pack and personal weapon through rain soaked woods. But you can’t beat the benefits and the nostalgia was one of them…Huah!