Run in Mud Obstacle Race Training 1/26/17

Stretch and rotate muscles and joints

We had a great workout at the gym. This exercise will blow you away when you perform 4 x:

1 minute kettlebell swings

1 minute box jumps

1 minute pistols

1 minute toes to bar (hanging leg lifts)

1 minute sled push (push something heavy across the ground or pull something. Make sure it has no wheels but uses friction)

Rest for 1 minute between sets.

Run 3 easy pace miles with significant elevation where possible.

Run in Mud Obstacle Race Training-1/25/17

This is called the tough 10K. 

Run a total of 6.2 miles sprinting every quarter of a mile until the 3rd mile, then

jog for 1 mile, 

then finish the run with Sprint's the last remaining distance. 

Also, beginning at the 2-mile mark do burpees every quarter mile until a total of 9 burpees

RIMORT-1/24/17

Stretch and rotate muscles and joints

Hand stand push-ups, how low can you go? I went to the floor without padding and pushed up. A friend of mine stacked weight plates and dipped 10 inches below the plane. Good job.

Practice squat cleans at the gym. I was able to do a PR with 100 pounds. Not too bad so far. I only weigh 40# more than the weight stack, lol.

I am currently taking a Strava challenge to run 2000 meters incline in a month. It sounded easy, but it's hard to run up and down a short hill enough to meet the chalange. Alas, here I am plugging a way with 7 days left and only 1000 meters.

 Run 4 miles in hills. I had a 1/8 mile hill that I ran repeatedly until I reached 200 meters.

Run In Mud Obstacle Race Training-1/23/17

Repeat 10k hill run. Attempt to beat past performance.

I had a 10k route with a 611 foot ascent over 1.75 miles. Great uphill pace, but awesome downhill sprint as you might guess. I took the momentum onto the flat route and finished strong.

RIMORT-1/20/17

Run 6.2 miles as such:

Run 1.25 miles easy then,

For next 3.25 miles run 1/4 mile intervals then, Run easy pace for 3/4 miles For final mile run 1/4 mile intervals

RIMORT-1/19/2017

Stretch and rotate muscles and joints

1000m row then,

Repeat as many times as possible for 10 minutes

10 facing the bar burpees (jump over weight bar (elevated with workout weight load) do burpee, jump over bar, and so on) then,

10 front squats then,

6 chest to bar pull ups

Easy 4 miles

RIMORT-1/18/16

I have made a resolution to run in the RockRace in Wurzburg, Germany. This is 18km with a steep hill of 300m and 50 obstacles and it sounds awesome. The best part is I was stationed there in the 80s while serving in the best army in the world (3ID is the best division as well). I've always wanted to return for a visit and I have chosen an obstacle course race to do so. This 300m incline winds to a castle, an old church, vineyards and more. That means tons of hill work. This practice will also prepare me for Bonefrog, SavageRace and other venues taking place in the Georgia hills around Atlanta. The run was tough and only half the distance and elevation of the race.  More practice to go.

Run 10k with a steep grade:

Run 1.25 miles easy

Find steep grade (I had 611 feet over 1.75 miles up hill) Run sprint sets on the way back.

1.75 miles provided 1/4 mile sprints over 1.75 miles and the following 1.25 miles.