Run in Mud Obstacle Race Training-4/22/15

Savage Race Georgia April 2015

Run a 5 k with some obstacles

Run 1 mile
4 lengths of monkey bars
10 spiderman burpees
10 burpees

Run 1 mile
10 spiderman burpees
10 burpees
4 lengths of monkey bars on 4x4 post (swing set)

Run 1.1 miles
Rope climb with 5 pull ups

Run in Mud Obstacle Race Training-4/21/15

The Savage Race Atlanta is now over and time to get back to full on training. Well, almost...

Do the following and repeat 2-3 times:
10 dumbbell curls
10 dumbbell shoulder presses
25 air squats

9 pull ups with leg lifts
25 air squats

Walk 2 miles at a moderate 16 minute per mile pace

Rope climb with 7 pull ups x 2
10 pull ups with leg lifts.


Here's some good motivational swag

www.cafepress.com/redbikepublishing

Run in Mud Obstacle Race Training-Savage Race Results

Great news, 

At the 2015 Georgia Savage Race, I came in first in my age group and qualified for the OCR World Championship. 

Overall I came in 33rd.

Just had to share...


Great exercises in this book...

Run in Mud Observation-Six Habits of Fit People

6 habits of fit people:

1. Park far from the entrance door: Work, church, store, whatever. Fit people don't take the spot closest to the door. Take in mind that a 1 mile walk can burn up to 100 calories. These strategic parking decisions can add up to a mile in no time.

2. Always take the stairs: If you work, live, or play in an area with stairs, take them and forget the elevator or escalator. Stair climbing is great exercise. If possible, got to another floor to get coffee, go to the bathroom, and etc.

3. Have water handy: Hydrate regularly and clean your system. That pee takes stuff out of your body.

4. Snack drawer has fruit and veggies in it; maybe a small sweet treat. Fit people understand that cake, candy, chips and such are treats, not meals.

5. Get that one last exercise in before bed: Fit people want to be doing something. You'll see them watching TV, a movie, or on the computer. Soon they are restless with a longing to get moving. A walk, stretch, set of push-ups, or other diversion sets them right.

6. Exercise every day. Unless your job involves physical labor, you might be living a sedentary lifestyle; at least that's what my fitness app says. Besides working out, push a lawnmower, walk to the mailbox, walk the dog, play tag with the kids, and do anything that gets you moving. Those activities are exercise. 

Run in Mud Obstacle Race Training 4/15/15

Run 2 miles
5 pullups using straps x 3
5 pullups using pullup bar x 3
Stretch ... alot

Run in Mud Obstacle Race Training-4/13/15

Savage race is afoot and I can already smell the excitement and adventure brewing. The caldron is heating up as preparations are made in Dallas, Georgia. I can't wait, but I am controlling myself with the discipline, not to train with normal intensity, but to scale back. To maintain, yet recover enough from past training to really pour it on in Georgia on Saturday April 18, 2015. I hope to see everyone there. 

Rope climb with 5 pull ups x 2

Do the following 2 times

10 Spiderman push ups

15 V-ups

10 Spiderman planks

15 bent knee V-ups

Low crawl 15 feet (I went around my couch)

Stretch...alot.

Run in Mud Obstacle Race Training-4/14/15

Continuing the tapering of my workout while preparing for Savage Race 2015 in Dallas, Georgia.

Run 2 miles
Every mile do 10 spider man burpees.

Add:
high crawl for 15 feet x 2
climb over 3 foot tall obstacle x 2
climb under 3 foot tall obstacle x 2
5 pull ups with leg lifts x 3
5 box jumps x 2
10 walking lunges (5 each leg) x 2