Run in Mud Obstacle Race Training-3/29/16

Short run and core / grip breakdown. One and a half weeks until Battle Frog greater Nashville.  I'm still working on core and grip strength in preparation to meet the platinum rig challenge. If I can just keep my arm band I can place in the Master's division.

Here's how I'm getting ready:

Stretch and rotate muscles and joints
10 burpees x 2
Run 1 mile
10 burpees
Run short distance
10 burpees
Run 1 mile
10 burpees
Run short distance
10 burpees
Run 1 mile
10 burpees
Run short distance
10 burpees
Monkey bars (as many as possible)
Run 1 mile

Be the neighborhood Ninja Warrior:
Carry wreckbag .2 miles
Carry bucket with gravel .1 miles
Hang various handholds from monkey bars and go at it.
Squeeze grip trainers


This is in my kit bag for obstacle rig training:

Grip holds-grip a hold and hang for as long as you can. Change grips and holds.

Hang these from monkey bars and instant platinum rig; kinda.

             

Run in Mud Obstacle Race Training-11/20/15

Great grip advice here

This is the last day of my run fast. I'll start running next week. In the meantime, I'm still trying to strengthen my grip to conquer the Battle Frog Platinum Rig and the rig at Spartan Race.

Farmer Sandbag Carry 25# in each hand. Walk until grip failure. Repeat 3 times
Sets of pull ups until muscle failure. Use various grips and pull up platforms. Repeat to do max pull ups (I had goal of 200)
60 push ups
2 x 10 Romanian Dead Lifts
Using various grips and platforms, hold your body weight while hanging.

The rock climbing cleats are great for finger strength
The Cannon Balls are awesome for overall hand and forearm strength

Hang by horizontal rope or even a vertical rope.
Great pull up platforms as well.

A little more comfortable pull up platform

                                                                       

Run in Mud Obstacle Race Training-10/19/2015

Thanks to Mettle Forger for the following workout idea.  https://www.facebook.com/mettleforger?fref=ts

This is a great workout in prep for Spartan Sprint, Warrior Dash, Savage Race, or Battlefrog.

I incorporated the following workout. However, instead of the the 2 mile run, I ran 5.1 for time as part of my obstacle race training. Other than the run, this workout was challenging and took me some time to do as I was not able to complete all the reps within 2 minutes. Unfortunately at the end of each 2 minute period I only did 30 pull ups, 60 push ups, 60 sit ups, and 75 squats. 

Here are some of the platforms and hand holds I used to complete the pull ups:

This multi-grip pull up bar is awesome.
I added straps for variety

This rope makes a great pull up hand hold

The 4x6 swing set board, the rock climbing hand holds
and Cannon Balls make great hand holds for pull ups

I came back and finished the pull ups in sets of 5's and the push ups, sit ups, and squats in sets of 10s.

Run 5. 1 miles 
Run the first mile easy then finish the run as follows for the duration:
1/4 mile fast
1/4 mile recover speed 

                                                         

Do great pull ups:

Run in Mud Obstacle Race Training-10/16/15

Today is a fast run with a tough workout.

Run 5.1 miles with intermittent bursts of race paced speed. I sprinted between telephone poles. If possible find a hill. Since mud runs almost always have hills, look for long steep ones. I found a hill that had a 450 foot climber over 1.1 miles. Talk about steep, this hill is an endurance builder and compatible to the steepness of the Warrior Dash World Championship hill. I just want to be faster and beat my 43 minute time next year. I will still have the Spartan Sprint Nashville and the Battlefrog Atlanta and then my 2015 race year is done.

Walk 1 mile

5 sets of 6 pull ups with leg lifts

2 sets of:
1 dumbbell squat + 1 dumbbell curl + 1 dumbbell overhead press x 10

2 sets of 20 v-ups

Run 5.1 miles

Run in Mud Obstacle Race Training-10/15/15

I am gearing back up for a heavy run week. The Saturday following this Saturday I'll be running the Spartan Race Nashville. In three weeks I'll participate in the Battlefrog Georgia. I can't wait. Before I taper, I'm going to do some really hard work.

Run 5. 1 miles
At the end of each mile do 10 Spider man burpees
At 2.5 miles do the following circuit 2 x (see video)

6 pull ups
6 pull up bar dips
Ladder wall
Monkey bars
Ladder wall

10 pull ups with leg lifts x 2
Rope climb x 2
Cinder block pull x 2
Balance obstacle x 2

Run in Mud Obstacle Race Training-9/9/2015

 I am training with four immediate goals in mind. I think these goals are a great way to stay motivated and finish the year strong before winter sets in.

1. Urban Assault on 26 September. An 8k obstacle race with urban type obstacles.

2. Warrior Dash World Championship on 10 October.

3. Spartan Sprint on 24 October.

4. Battle Frog on 7 November

Here is what I'm doing to stay focused.

Main set:

Run 2.75 miles

Do a circuit workout. Use any circuit replicating an obstacle mud run. I did the following 2 x:

7 pull ups with leg lifts

6 dips using a pull up bar (push up with arms fully extended above the bar (Lower body until chest touches bar, and return with arms at full extended position).

Climb 6 foot obstacle (ladder type)

Monkey bars

Here's what it looks like:

Run 2 miles

Cool down:

Walk 1 mile

What are your workout goals and how will you meet them?

Run in Mud Obstacle Race Training-8/26/15

Wow, the October 10 2015 Tennessee Warrior Dash will be here soon. Two weeks before that I'll run the 2015 Urban Assault in Decatur, AL and soon after, the 2015 Nashville Spartan Sprint Nashville. I'm in intense sprint and hill training while still trying to maintain obstacle competency.

Earlier this week I worked in 60 burpees and other intense obstacles into my runs. I try to do such intense training at least twice a week and then focus the other days on maintaining strength and running endurance. Other times I work in a few low intensity obstacles, focusing efforts on running hard and getting used to the transition to and from obstacles. Today's run reflects that. I ran the normal distance at a fast pace, but working in 5-10 burpees intermittently for transition practice. Here's how it goes:

Run 4.1 miles at race pace

First mile:

5 pull up bar dips (arms fully extended ABOVE the bar and then lower yourself to touch your chest on the bar and then back up) x 2 Leap over 3 foot wall x 2

Second mile:

10 spider man burpees

 Third mile:

10 spider man burpees

Fourth mile:

10 spider man burpees
Sprints

Cool down:

Walk 1 mile

Cool fact: If you climb ropes regularly, you might surprise yourself with a new found skill and ability to impress your friends. Yesterday I came home from work with my gym bag around my shoulder. I saw my rope as soon as I pulled into the driveway and ran to it. My neighbors commented on how I climbed the rope fully dressed, with a gym bag around my neck, sunglasses on  and without using my legs. Training is so ingrained that I didn't even give it a second thought.

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Run in Mud Obstacle Race Training-8/11/15

I will be running the Tennessee Warrior Dash on October 10. I'm preparing for it by including a lot of hills and running the bulk of my miles at the beginning of the week. For example, 10k on Monday, 5.1 miles on Tuesday, 4.1 miles on Wednesday, 3.1 miles on Thursday, and 2.1 on Friday. The beginning of the week I bring on the miles, while from Wed on I incorporate more intense obstacle training. This guarantees that I will have endurance for the notorious hills in Pulaski, TN and with a relatively fast time. Another bonus is that by the time October comes around, the heat and humidity will be gone, by the results of intense training in the current conditions will still be there.

 I'm competing in my age group and want to win. Simple goal, just have to get there. What are your goals for the fall?

Warm up:
Stretch muscles and rotate joints
25 jumping jacks

Main set:
Run 5.1 miles
Bike 2.5 miles

Cool down:
Walk 1 mile

No joking, I have been doing most of the exercises in this book since I joined the Army in 1983. Though my service ended in 2004, I still workout. Try it:

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-7/6/15

Warm up:
6 minutes stretching and rotating
10 push ups

Main set:

Run 4.1 miles 
During each mile, perform:
20 burpees
20 supine leg lifts

total: 80 leg lifts and 80 burpees

Later set:
10 pull ups with leg lifts x 3

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Mud Runs and The United States Military

Did you know the military branches sponsor mud runs. Check out who sponsors the Tough Mudder, Warrior Dash, Savage Race....yep, the military....

So, try this army physical readiness manual and get mud run fit...

Run in Mud Obstacle Race Training-9/19/14

Hard workout today. It will keep you focused on Spartan, Warrior and Tough Mudder race day efforts with a workout every half mile. Hang in there.

5 behind the head pull ups
10 air squats
5 behind the head pull ups
10 air squats
10 pull ups with leg lifts
10 air squats

Run 1/2 mile
Monkey bars x 2

Run 1/2 mile
Rope climb
10 box jumps
5 pull ups with leg lifts

Run 1/2 mile
Monkey bars x 2

Run 1/2 mile
Rope climb
10 box jumps
5 pull ups with leg lifts

Run 1/2 mile
Monkey bars x 2

Run 1/2 mile
Rope climb
10 box jumps
5 pull ups

Run 1/2 mile
Monkey bars x 2

Run 1/2 mile
Rope climb
10 box jumps
5 pull ups

Run 1/2 mile
10 chin ups

That's it. Now go rest.

Run in Mud Obstacle Race Training-9/13/14

Army Physical Readiness Training Workout

I am training to do a Murph for record. This training is awesome in preparation for a Spartan Run, Warrior Dash, Tough Mudder or other mud run or obstacle race. The Murph only requires two miles, so add some distance. I am training with half the Murph workouts until I feel ready to do the entire test. The test requires a 20 pound weighted vest.

Run 1 mile
Monkey Bars x 2
run 2.5 miles
50 pull ups (I did the following):
10 pull ups with leg lifts
10 pull ups with leg lifts
10 pull ups with leg lifts
5 pull ups
20 air squats
5 pull ups
20 air squats
5 pull ups
20 air squats
5 pull ups
20 air squats

100 push ups (I did the following):

10 push ups

20 air squats

10 push ups

20 air squats

10 push ups

20 air squats

20 push ups

20 air squats

20 push ups

20 push ups

10 push ups

50 pull ups

100 push ups

160 squats complete

Other military exercises here:

 Get your weighted vest here:

 

Run in Mud Obstacle Race Training-9/1/14

Stretch

Rotate

10 pull ups with leg lifts

10 walking lunges each leg

10 alternate grip pull ups with leg lifts

10 side lunges each leg

10 chin ups with leg lifts

5 side lunges and 5 walking lunges each leg

15 push ups

10 push ups

5 push ups

Swim 1/2 mile

Monkey bars x 2

Run in Mud Obstacle Race Training-8/29/14

Stretch
Rotate
10 pull ups with leg lifts
10 alternate grip pull ups with leg lifts
10 chin ups with leg lifts

Run 5 miles

10 forward lunges each leg
10 push ups
10 forward lunges each leg
10 push ups
10 side lunges each leg
Monkey bars x 2

More workouts from the Army Physical Readiness Training. Great for obstacle race training:

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

Big race coming up Saturday; the 2014 Spartan Race Atlanta. I hope to see you there. If you can't make it, be sure to read the review to see what to expect on your next obstacle race.

This week I am cutting back to prepare to race. If you have a race coming up this weekend, then this is perfect for you. If you want a tougher workout, pick out one from earlier posts.

5 pull ups with leg lifts
15 air squats

5 alternate grip pull ups with leg lifts
15 air squats

5 chin ups with leg lifts
15 air squats

15 close hand push ups
25 sit ups

15 push ups
25 flutter kicks each leg

Stretch.

I'm driving to the Spartan Race with this sticker. My motivation, my bragging rights.

Order yours here. Show your pride

Run in Mud Obstacle Race Training-7/6/13

The heat is stifling, the rain won't let up, humidity is drowning you, you stayed up too late...what's your excuse? The obstacle races (Tough Mudder, Spartan Race, Warrior Dash, etc.) won't wait until you are ready. Just get out there.

Summer is hot and one of the primary ways of getting relief is to run in the morning. The temperature is lower, but humidity is higher. It's KILLER.

Running in rain. That's the way to get relief and run faster. Run in the rain, followed by good burpies and 20 minutes of lap swimming will bring an end to the heat.

Run 4 miles
10 burpees at the end of each mile
Swim 350-400 yards

Enjoy...

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

Run in Mud Obstacle Race Training-6/10/13

This is a travel week causing me to alter my training. For example, I spent the day in airports. Woke up early to get to the airport and will travel until late in the evening; what to do?

Most airports cover a large area. Chance are if the airport is large enough, you will need to take the air train; don't.

If you have time, walk. Don't take escalators, moving walkways or trains, just walk.

Make the walks more challenging by walking fast.

Carry bags instead of wheeling them.

Do bicep curls as you walk.

Hold bags at your side with arms locked. Keep a straight posture to emulate the upright dumbbell carry.

Keep the same position and do side bends, strengthening the obliques.

Walk while carrying carry-on bags in varying positions.

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.