Run in Mud Obstacle Race Training-10/7/16

Warm up:
Stretch and Rotate joints and muscles
Duck walk with feet flat
10 air squats
10 wall ball shots
10 medicine ball push ups
jog forward 20 feet, then backward 20 feet

5 sets of 3 push press
5 sets of 4 dumbbell lunges

200m run
500m row or 300m run
25 thrusters or standing presses
200m run

do the following 4x
12 dumbbell walking lunges (1 dumbbell)
12 kettlebell swings

Run 3 miles

Run in Mud Obstacle Race Training-10/6/16

Run 9 miles
Walk .1 miles with two 5 gallon water cans (45 pounds each hand)
6 sets of 5 handing leg lifts (toes to bars) on various hand hold surfaces.

Run In Mud Obstacle Race Training-10/5/16

Run 3.1 miles incorporating strong hills. The steeper and longer the better. This is the last day of my mountain training and then heading back home. I ran up and down a .5 mile side of a mountain with a very steep grade. Good training for the OCR World Championships.

Run In Mud Obstacle Race Training-10/4/Goodbuddy

Run 5.2 miles over hilly terrain.
20 leg lifts, flutter kicks, or leg spreaders per mile.

22 push ups

Practice broad jumps

Run in Mud Obstacle Race Training-10/3/16

View from the top of the mountain. It was worth the run.

I'm still preparing for the OCR World Championships 2016. As always, I train to win, but never quite get there. So, I continue to run my own race, which usually gets me on the podium for my age group.

Lately I've been challenged by technically difficult obstacles and hills which will certainly face us at the venue. For one, the OCR World Championships take place at a ski resort. Two, they are showing some nasty obstacles on their website, ugh.

I'm incorporating lots of core training and hill runs this week before I begin tapering my run. Currently you can find me in the blue ridge mountains, getting my hill run on.

Here in blue ridge, these hills are tall and steep. In fact this workout took over an hour in the mountains where it usually only takes me about 40 mins at home.

Run 5.1 miles; 20 burpees each mile.

Run In Mud Obstacle Race Training-10/1/16

Chick fil A sponsored a 10k on Oct. 1, 2016. Actually, they do a lot of these races. Their Connect Race Series sponsors races and takes care of all the logistics from timing to refreshment to awards and prizes.  It was a great race for a great cause. This particular race benefits Team Hope Ministries, an organization I serve with. Team Hope helps with the needs of the homeless, needy community members, and hungry children. Our motto is "Sharing the Hope of Jesus with the Hurt, Lost, Lonely, and Forgotten".

The 10k began at 8am with the 5k following at 8:10 and the 1 mile fun run shortly after. The course was well set up with cones marking the entire distance, lots of helpful volunteers, and loads of cows. 

I had a great time and ran my own race. This was my first timed 10k since the 80's and I'm happy to say I had a great time with it. 

I took the first place in the master's division. I received a medal, tons of free Chick fil A meals, and some bragging rights. Thanks Chick fil A, that was cool.

Winning the Master's Division with the time of 44:20

Run in Mud Obstacle Race Training-9/30/16

Plank for 3 minutes

4 sets of 5 hanging leg lifts (toes to bars) using various hand hold surfaces.

Run 5.2 miles