Run in Mud Obstacle Race Training-7/16/15

I added in a weight workout today. I moved my workouts to the evenings as the heat and humidity are high and there is no difference between a morning and night workout; it's just always hot and muggy. So, I am sleeping in.

Grab some dumbbells of moderate weight (I use 15 and 20 lbs). The following dumbbell workout should be accomplished as a cycle. 

Begin downward squat movement. On the way up, bring arms up to perform a curl. While arms are in top curl position, move to shoulder press, then bring dumbbells down to complete press, complete curl, and back down into squat. Do this for 10 repetitions.

20 bent knee v ups

10 squats

10 curls

10 dumbbell presses

20 bent knee v ups

Then go into squat, curl, press routine.

20 bent knee v ups

Run 4.1 miles

Bike 5 miles or 30 minutes.

Run In Mud Obstacle Race Training-Independence Day 2015

How's this for a tribute run? I am in Plymouth, MA home of the Pilgrims. They gave their all for freedom, discovery, and each other. So, I decided to honor their commitment with a run through history.

Stretch and rotate for 6 minutes

Run 3.1 miles through historical land marks (here's what I saw):

Forefather's Monument

Pilgrim Graveyard

First Church in Plymouth, MA

Grist Mill

July 4th festivities

Plymouth Rock

Mayflower replica

Walk 2 miles

50 pull ups
100 push ups
150 squats

Run in Mud Obstacle Race Training-7/26/14

I had another week the road, so I exercised in hotel rooms, beaches and friends houses. Do what you can where you can...
Stretch 
Rotate
30 air squats
30 push ups
25 jumping jacks
Run 4.5 miles
7 pull ups with leg lifts
7 chin ups with leg lifts
10 burpees
10 hanging leg lifts
10 hanging bend leg raises
30 push ups

Take this gem with you everywhere. Tons of great exercises:  






 Jeff Bennett is an author and blogger. His self-publishing and security books and articles are available at http://www.redbikepublishing.com If you have a book idea, check us out.

Run in Mud Obstacle Race Training-7/21/14

Block Party! Oh yeah!
Run around your block in 1 mile increments and add the following exercises:

Warm up
Rotate 
Stretch
30 push ups
30 squats
25 jumping jacks
10 burpees

Main set:
Run 1 mile
20 burpees
Bear crawl

Run 1 mile
20 burpees
Bear crawl

Run 1 mile 
20 burpees
Bear crawl

Run 1.5 miles

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

10 pull ups
10 alternate grip pull ups
10 chin ups

Run in Mud Obstacle Race Training-7/17/14

Swim 1/2 mile
7 pull ups with leg lifts
7 chin ups with leg lifts
7 alternate grip pull ups with leg lifts
30 squats, hold in lower position  for 10 seconds every 7 squats
10 push ups hold for 10 seconds every 5 squats
10 push ups hold for 10 seconds every 5 squats
10 push ups hold for 10 seconds every 5 squats

Run in Mud Obstacle Race Training-6/12/14

Great! It stopped storming and I can run after my long run break (but we did work out intensely otherwise). Unfortunately I'm running on an intense muggy southern afternoon. I guess we'll be building some character....

Stretch

Rotate

30 push ups

30 squats

30 slow mountain climbers

20 supine oblique twists with weights-(side plank with bottom arm all the way extended. Topside arm swings from top to bottom, behind and back up)

Run 6.2 miles

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-6/4/14

Run 4. 5 miles with a kicker ab workout.

Warm up:
Stretch
Rotate
25 jumping jacks
30 push ups
30 body weight squats

Main set:
Run 1 mile
25 flutter kicks (each time left leg goes up counts as 1)
30 sit ups

Run 1 mile
20 supine bicycles
5 leg lifts with butt raises
30 sit ups

Run 1 mile
25 leg spreaders
30 sit ups

Run 1 mile
50 crunches

run .5 miles
Plank for 2 minutes
Side plank for 1 minute each side


Great workouts inside:

Run In Mud Obstacle Race Training-6/1/15

Block party!

It's been awhile since we celebrated and the summer is a great time for a block party. It's hot, humid and just ripe for a strenuous workout, but with short brake intervals. This block party involves a running hard for 4.5 miles with short workout sessions to provide relief from possible overheating.

Warm up:

Stretch

Rotate

30 push ups

15 lunges

15 side lunges   

10 air squats

Main set:

Run 1 mile

7 chin ups with leg lifts

Rope climb

10 air squats

Run 1 mile

5 burpees every 1/4 mile

7 pull ups with leg lifts

Rope climb

Run 1 mile

10 burpees

Run 1.5 miles

10 burpees

Cool down:

Walk

Stretch

Get more workout ideas here:

Run in Mud Obstacle Race Training-5/8/14

Continuing to work out while travelling, you might fall into a rut. If that's the case, then roll with it. At least you have a routine. That's one of the hardest things to establish when away from home. Routine keeps you regularly engaged and is an absolute for fitness.

To break the routine, try to vary your running route if possible. Maybe even add a different exercise if you can.


30 push ups
30 body weight squats
Run 4.5 miles
Walk 1 mile


This book has some great exercises to consider while travelling. You can do most of them in one spot such as in your room, the parking lot, or a park.


 

Run in Mud Obstacle Race Training-4/14/14

Keep up the good work. It's obstacle race season and you've got to be ready for the races. Hopefully you have some great events nearby, so get up and join in. That's a great reward for your hard training.

Run 2.5 miles

10 burpees
20 push ups
20 squats
20 push ups
20 squats
10 pull ups with leg lifts
10 chin ups with leg lifts
10 alternate grip pull ups with leg lifts

Run in Mud Obstacle Race Training

Here's the workout for today. Remember, on top of regular training we are adding this month's and last months 30 push ups and 30 squats per day challenge to our obstacle race training.

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.

Run 5.5 miles

10 burpees with close hand push ups
10 squats
20 close hand push ups
10 squats
20 push ups
10 squats 

Stretch

Run in Mud Obstacle Race Training

Need to keep your core strong. Who knows when some brute will pop you in the abs with a giant Q-Tip. 

Pull ups with leg lifts until muscle failure x 2

Alternate grip pull ups with leg lifts until muscle failure x 2

Chin ups with leg lifts until muscle failure x 2

Run a 10 k

30 air squats

Run in Mud Obstacle Race Training-3/13/14

8 Count Push-up; kind of a burpee

Ok, I decided enough was enough and started back to training in earnest. Since I did the Spartan Sprint Atlanta in 1:06, I decided to see how long the run portion might be. I did a 4.5 mile for personal record and made it in 33 minutes. Now I have a strategy on where to improve my time. I have to figure out how to break down training that shows 33 minutes for the run and 33 minutes for the obstacles. I know there are variables, but it's a start.

Obstacle 1-5 pull ups with leg lifts
Obstacle 2-5 chin ups with leg lifts
Obstacle 3-5 alternate grip pull ups with leg lifts

Run 4.5 miles
Obstacle 4-run up steep embankment
Obstacle 5-jump over obstacle
Obstacle 6-jump over obstacle

Obstacle 7-10 burpees
Obstacle 8-5 lunges on each leg
Obstacle 9-10 burpees
Obstacle 10-5 side lunges on each leg
Obstacle 11-10 burpees
Obstacle 12-30 air squats
Obstacle 13-5 pull ups with leg lifts
Obstacle 14-5 chin ups with leg lifts
Obstacle 15-5 alternate grip pull ups with leg lifts

Stretch

Run in Mud Obstacle Race Training-3/12/14

Endurance and strength training. This is another similar exercise that is familiar and easy to integrate into. Since I've been doing these exercises so long, they are easier to get into after an event like Spartan Race. 

5 pull ups with leg lifts
25 air squats
5 chin ups with leg lifts
25 air squats
5 alternate grip pull ups with leg lifts
25 air squats
15 push ups
25 sit ups
15 wide hand push ups
25 supine bicycles
15 close hand push ups
25 flutter kicks

Speaking of Spartan Race, Spartan Up! is here

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-2/15/14

This is the Bennett Blast

In whatever combination, try to do 50 chin ups / pull ups, 100 push ups and 150 squats. Here's how I did it.

9 pull ups with leg lifts
25 air squats
5 Pull ups with leg lifts
25 air squats

9 chin ups with leg lifts
25 air squats

5 chin ups with leg lifts
25 air squats

9 alternate grip pull ups with leg lifts
7 lunges each leg
7 side lunges each leg

5 alternate grip pull ups with leg lifts
7 lunges each leg
7 side lunges each leg
8 pull ups with leg lifts 

25 push ups

25 close hand push ups

10 wide hand push ups

10 wide hand push ups

10 push ups

5 burpees

5 burpees

5 burpees

10 push ups

This ends up to be a little more than the goal, but you get the picture.

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-2/9/14

Block Party!

Let's work out in our own block. After each lap, or distance that you chose, throw in a few obstacles. I changed mine up. I ran one mile, obstacles, then ran two miles and more obstacles.

Run 1 mile

Chin ups with leg lifts to muscle failure

25 Wide leg body weight squats

Alternate grip pull ups with leg lifts to muscle failure

5 forward lunges each leg

5 side lunges each leg

Run 2 miles

High crawl for 20 feet

Chin ups with leg lifts to muscle failure

25 Wide leg body weight squats

Chin ups with leg lifts to muscle failure

5 forward lunges each leg

5 side lunges each leg

Rope climb

Alternate grip pull ups to muscle failure

More exercises here:

Run in Mud Obstacle Race Training-Travel Mode

Wake up at 5 am for another early morning, cold Colorado workout. Remember, running distance counts more at high altitudes and when it's freezing, so don't judge my run, lol!

Stretch
Rotate
25 air squats
30 sit ups
25 air squats
30 sit ups
25 air squats
30 sit ups
Run 1 mile (22 degrees today)
25 air squats
Swim for 15 minutes
Stretch

Let everyone know what your doing with these great car stickers:

Run in Mud
www.cafepress.com/redbikepublishing