In a previous post I talked about theme running events. Being unfamiliar with these types of runs prior, I was very excited by them. I'll be honest, I REALLY wanted to do the zombie one, but I was too late to register for one in Seattle, so I signed up for the Tough Mudder in October. This event is much more intimidating than the zombie run and I was not entirely sure how to train for it exactly. After bombing Bloomsday two years ago having pulled a calf due to my lack of road running I have accepted the fact that I am old enough to do better.
I tried to follow rather general training principle that I use for any activity, match your workouts as closely as possible to the event in quiestion. We do this all the time in our programming. For tennis or golf we incorporate movements which will aid in shoulder mobility and rotation. A marathoner or triahtlete will build over weeks up to the race day load so that the body is familiar with the stresses placed on it. And on and on... However, I just wasn't sure how to get close to 12 miles and 25 physical obstacles.
It might seem obvious now, but I’ll admit it took me a week of treadmill/weight lifting circuits to realize that playground equipment was the better fit. A large open space to run on for about 1/2 mile or so and fixed sturdy equipment that I can use to move my body around on.
The event’s obstacles vary but in general the difficult ones emphasize upper body pulling and pushing such as, log carrying, wall climbing, pulling yourself out of the ice-water dunking area, etc. So, as I come to a stop near the play equipment, I’ll grab the monkeybars and do pull-ups, then switch to pushups or some squats, If there’s a bench I’ll do dips or step ups. Some challenges also require jumping or leaping so doing a set of short sprints or pretend basketball layups will really boost the heart rate. It varies and I usually go for about 2 minutes. After that, I’m back to the field for more jogging. Yes, it probably looks ridiculous, that's the nice thing about ear buds....I don't hear people wondering what the hell I'm doing on a children's playground.
Since the event is not timed, I’m not really concerned with my running pace, just completing the run/obstacle/run/obstacle format. The trick to increasing the number of circuits is to use the jog as your rest period. It’s challenging, so I’m also spending a lot of time stretching out.
Try the playground workout as a fun change up to a boring road run that incorporates some strength work. Regular cardio/strength circuits are fun too, but it’s nice to be outside while you can.
The double bonus was taking Jack with me once and he played with a friend he saw while I worked out. Initially, he said he would run with me a little bit but when he saw his friend, he was off and gone. So, working out while he plays pirates beats sitting on a park bench buried in my iPhone.
Speaking of iPhone - Needing some new music. U2 and some Arcade Fire mixes. Alternative Cardio Pandora station is good too. Still, I could use something new. Suggestions?
As if we didn't need any more evidence that regular exercise is good for you. Now it seems that even small amounts, as little as 15 minutes, can add years to your life.
The current recommendations for exercise rest around 150 minutes per week. Yet researchers in Taiwan observing over a period of 8 years noticed that even at 15 minutes per day, deaths from any cause were dropped significantly. It may not seem like it, but you can do a lot in 15 minutes.
15 minutes is enough for a tough circuit or a brisk walk around the block. 15 minutes in plenty of time to get 4 or 5 hard sets of just one exercise in, or even to simply take some time to stretch out your stiff muslces. I think it's safe to say that most people, including myself, wish we had more time to work out and take care of ourselves. Use this info as a reminder that "something" is, in fact, better than "nothing".