Training Day
Ran a 6.5 mile course…reference here.
During the course there is a nice long hill about a mile or so in on the trail…ran up and down a couple times getting some technique as well as running up the heart rate to pukeville.
Also mentioned the carrying the log part of the TM, somehow get a bag of sand or something that can be carried a distance that is roughly 40 lbs. To train start with lighter weight and build up to 40.. run for a .25 to .5 miles.
Then we ran to the some gravely rocky mini ravine and did a run down climb out, then a steady up hill.
Next, scaled an 12-15ft embankment, and then to the braveheart run down the hill to the washingtons HQ for water stop and p90x break…so
- we’re already warmed up at the 3mi or so point
- dips, with leg raises(opt) as well as all the diff ones from the p90x vids
- decline pushups
- diamond or heart to heart pushups
- a word about doing them on knees…
- Phlange pushups, like military with palms pressed to the lower ribs elbows in
- Balance pushups
- standard pushups
- seated two position back flys, demo without weights obviously
- Plyo-Pushups…
- Aussie Pullups lying down like an upside down pushup
- Divebomber pushups (under the fence) these will come in handy at the mudder from what i have read and heard.
- Did 4 sets of steps
- uneven wall run 2 one at Washingtons HQ and one along the trail to covered bridge. (core balance)
Next leg of the run takes us along the trail side of 252 toward mt misery…which we ran out of time or would have done a couple more hill repeats there
Covered bridge to the trail that runs up on the left side of the cabins visible from 252 just past the covered bridge
At or near the top we stop for some tips for team assist summitting, grip grab pull the teamate up..just in case.
Also this functioned as a fourth long and challenging heart rate hill.
Then we walked a bit…hear rate monitors are key in this kind of training just because you don’t want to bonk out cause you are a team and start together finish together…so managing the events and the running we keep it fun
Then we ran back past the reenactors out on the trail for demos i guess as part of the president’s day observances…
All in all a good run and fun…I am generally alone on these runs and tend to do all this stuff by myself so it was cool to have some others looking like dorks doing pushups in the park…its usually just deer who stare…
A nod to those who came out we will have a few other like that, and as i mentioned the loose rock climb and mt misery are on tap next time. Plus we will hit a park or two for the jungle gym practive etc…im thinking that up off ridge there is a large park with what we need, manderach park? that had a number of obstacle type things we can try out.
These are just excuses to ‘play’ but what can i tell you…
Also if we are friends on FB there are images of the Tees im thinkin about..
Also there is now a mudderteam email..
tough@mudderfudders.us, also a site soon at mudderfudders.com
