Obstacle Race Training-3/30/13

Grab some buddies and run a 5k. Challenge each other, but stay together as a group. 

Did you know courses were certified using the shortest distance possible? In other words, the person certifying marks the course using the most efficient distance possible. It's quite easy for a new runner to run MORE than the measured 5k by turning too wide or just remaining on one side of the road. Practice your turns and try to keep the race to 5k and not 5.1 or 5.2. It takes practice.

The same holds true for obstacle races. It's possible to improve run times by turning corners tightly and using the terrain to your advantage. Zombie runs are an exception if you have to escape and evade.

Have fun

Obstacle Race Training-3/28/13

Sprint 2 miles
50 crunches
11 pull-ups with leg lifts
40 crunches
stretch

Obstacle Race Training-3/27/13

Third day of an intense week. Next week will be easier as I prepare for a 5k. I will be attending the Lead Me to the Cross 5k at Mt. Zion Baptist Church. Until then, here’s the workout:

• Run 4 miles
• Sprint hill
• Add 60 burpees with pushups
• Grab a back pack and hold the straps in front of you
• Do 4 x 20 meet run sets
• Stretch

Obstacle Race Training-3/26/13

Warm up:

Ride your bike through the trails. Try to go a few short miles

Main set: 

• Run two miles with intermittent sprints
• 20 box jumps
• 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

Stretch

Balancing obstacles are challenging. Find some here

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

www.southernsportsgroup.com/images/SCS Overall Results.pdf

Got the results for the St. Clair Scramble 5k mud race. Came in second overall and first in my age group. I can't seem to grasp that elusive first, but happy none the less. Congratulations all and thanks St. Clair Scramble for setting it up.



http://www.southernsportsgroup.com/images/SCS%20Age%20Division%20Results.pdf

 www.southernsportsgroup.com/images/SCS Overall Results.pdf

Jeffrey W. Bennett, ISP is the owner of Red Bike Publishing Red Bike Publishing . Jeff is an accomplished writer of non-fiction books, novels and periodicals. He also owns Red bike Publishing. Published books include: "Get Rich in a Niche-Insider's Guide to Self Publishing in a Specialized Industry" and "Commitment-A Novel".Jeff is an expert in security and has written many security books including: "Insider's Guide to Security Clearances" and "DoD Security Clearances and Contracts Guidebook", "ISP Certification-The Industrial Security Professional Exam Manual", and NISPOM/FSO Training"See Red Bike Publishing for print copies of:Army Leadership,The Ranger Handbook,The Army Physical Readiness Manual,Drill and Ceremonies,The ITAR,and The NISPOM

Obstacle Race Training-3/21/13

Run an easy two miles

10 burpees

4 sets of 5 chinups