Obstacle Race Training and the Hot Days

Is it feeling hotter at 6 am than it did during the long winter? Some of you following may already know that my chosen time to train as been in the late mornings. However, I've had to change to running after work because of new job requirements. Now, I've changed my workout schedule again because of the oppressive Alabama heat and humidity. Now I wake up at 5:15, drink water, spend about half an hour reading and thinking, then begin the slow process of warming up. My warm ups are typically slow stretching and rotation of joints from my head to my ankles.  Then I go for a walk, do 20 jumping jacks and 10 push ups and hopefully I'll be warmed up for a run. After drinking more water, I begin my main part of the workout which usually consists of a minimum 3 mile run and obstacle strength and endurance training.

My goal is to fulfill my expectations to finish my next race at 34 minutes or less. I've signed up for the elite heat of the Great American Obstacle race. Apparently athletes finish with an average 50-55 minute time and winning time is around 32 minutes. I'm 48 and have raced two obstacle races; Moonshine Mud Run near Chattanooga  TN and St. Claire Obstacle Scramble near Birmingham, Al. Both races were tough, challenging and had about 300 athletes. I'd finished second overall. Unfortunately the races did not award individual placement other than the overall winning time. No 1st, 2nd or 3rd. No age group, no nothin. The Great American Obstacle Race does offer an open men's and women's 1st, 2nd and 3rd place awards.

The next goal after that is Warrior Dash and Spartan race. Both of which I will have to travel considerable distance to get to. Needless to say, I am training hard to finish well. However, the heat is taking its toll and my training times are slower and distances shorter. Hopefully it is weather related and training will only improve my performance. Is anyone else experiencing the same symptoms?

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Obstacle Race Training-3/25/13

Hill runs today. You never know when these will come in handy. They will definitely help your overall performance time. Many obstacle races feature hill courses. The last one I attended had an obstacle at the top of most hills. Very intense. If you want to be ready for any Spartan Race, Tough Mudder, Savage Race, Warrior Dash or other zombie run, do this:

• Run 4-5 miles on a course laden with hills
• Pour it on going up hill
• Run faster going down hill
• If hills are long, sprint between mailboxes
• Sprinkle 60 burpees with push ups
• Finish with 33 pull ups with leg lifts
• Stretch

Try these alternate grips from Army Physical Readiness Training

Obstacle Race-St. Claire Scramble

The St. Clair Scramble is located in a small Alabama town. This group is well organized an put on a great obstacle. They've got a website, Twitter, and Facebook accounts. Today was a stormy day and they coordinators posted race updates regularly and let everyone know that there were no cancellations planned. Just more mud.

I arrived at the school and paid $10.00 for parking and transportation to the race. Once there, I received my race packet which included a shirt, sample drink packets and coupons. Once checked in, I listened to music, stretched, warmed up and waited for my heat to start.

The scramble is a challenging obstacle and mud event  featuring steep hills. If the hills aren’t challenging enough for you (I'll bet they are, they kicked my rear), there are 25 obstacles ready to meet any fitness level. So, 3.1 miles with 25 obstacles is nothing easy, but the hill training, burpees and obstacle prep really helped.

As I mentioned there were 25 obstacles. Not many were physically demanding in and of themselves. But, combined with the exhausting hills, they proved breath taking. On event featured a trench filled with muddy water with a grate above the water line. The trick is to propel yourself along pulling on the grate all the while submerged. I’m a good swimmer and decent with holding my breath, but this short ride kicked me.

Other challenges included tire, hay, mud hills, rope climb, log carry, more obstacles and more hill dashes. All tough and definitely of US Army Ranger certified as claimed. And….usually following a grueling hill climb.

There were water points along the way and water and fruit at the finish line (at the end of a long hill climb...well played). 

The times would not be posted for another day or two, so this was an anti-climatic, no award ceremony ending. But, this is not unusual for the obstacle races I have attended. It just takes time to get the scores together and ready to present. 

There are showers and a changing tent for those quick clean ups at the end.

I recommend this run. It’s challenging and fun!!! The staff and vendors are very helpful and friendly, the best I've seen yet.

Recommended exercises specifically for this course:

• hill sprints
• bear crawl
• rope climb
• tall obstacle climbs
• log carry