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

              

Obstacle Race Training-3/20/13

In preparation for the St. Clair Scramble in Birmingham, Alabama, I am still exercising easy. Don’t want to strain muscles, but it’s important to let muscles heal and maintain. Movement is important and flexibility is key to conquering obstacles found in Tough Mudder, Spartan Sprint, Warrior Dash and et al.

• Backpack for a mile with 45 pounds
• Take a leisurely bike ride for 2-3 miles
• Stretch
• Rest

Be sure to eat for energy and not bulk.

Obstacle Race Training-3/19/13

Big race on Saturday. I’ll be participating in the St. Clair Scramble in Birmingham, Alabama. This is said to have US Army Ranger approved obstacles. Good thing I’ve been doing my US Army approved obstacle exercises.

Now the obstacle race training over the past six months will pay off. I’m pumped and ready to compete.

This week I’m scaling back. Here is what I've been doing.

Monday:

• 15 pull-ups with leg lifts
• 3 sets of 15 push-ups with bottoms up
• Run 2 slow and easy miles
• Stretch.

Today:

• 9 pull-ups with leg lifts
• Three sets of five push-ups
• Three sets of five crunches
• Stretch

Obstacle Race Training-3/16/13

Forgot to post yesterday.
The last workout of the week. Run a 5k for personal record. No exercises, no hill sprints, just good old lung cleaning, blood pumping, muscle conditioning run.

Obstacle Race Training-3/14/13

This is the second and last hill workout this week. Work on your endurance and sprinting. It might hurt now, but energy will be there when you need it most...during the race. Huah!

• Run 4 miles on a hilly course
• Sprint uphill when possible
• Add this sprint work out to uphill runs - sprint to the first mailbox and run to the  second mailbox, sprint to the first mailbox and etc
• Work in 60 burpees
• Rest
• 3 sets of 11 pull-ups with leg lifts
• Stretch

Obstacle Race Training-3/13/13

The elliptical machine again. This a great workout and will serve as a change of pace from running. Though not running, it is a good way to increase strength, endurance and cardio necessary to devour obstacles on the course.  Race season starts soon, so let's workout different muscles while resting the ones we've worked.

Do 25 minutes on the elliptical. Set the machine for random hills and at least level 6 of 10 for resistance

Attempt to do at least 2.5 miles in the 25 minutes. Then:

• 50 crunches
• 50 crunches
• 30 back scratchers
• 30 back scratchers
• 20 bicycles
• 20 bicycles
• 20 leg lifts
• 20 pelvic lifts (legs at a 90 degree angle, lift pelvis
• 20 bicycles
• 40 crunches

 

 

Obstacle Race Training-3/12/13

• Run 4 miles on a hilly route
• Sprint up hills for 10 seconds
• If hill is long, sprint multiple times for 10 seconds
• At the end of the run, sprint up last hill 5 times
• 10 burpees
• bear crawl 15 yards
• 10 burpees
• bear crawl 15 yards
• 10 burpees
• bear crawl 15 yards
• Stretch