OCR workout: Hanging out

With mud run and obstacle course race season well underway warm temperatures here to stay it’s time to take your training to the the great outdoors.   Here is another workout featured from our partner site Daily Outdoor Workouts.  

HANGING OUT

This is a buddy workout.  You need at least one other person to complete this workout or else plan on doing a TON of reps!If you have kids, no excuses!  They can ride in the stroller, bike or run with you!  Plan on 60-90 minutes for this one…

NEEDED:

  •  A running route that passes at least 2 playgrounds or parks.  The further away the parks you choose, the longer/harder your workout!
  • A bar or tree with a branch you can hang from
  • Park bench

Warm-up and then……….
Run to the first park and complete the following with your partner (split the reps however you choose):

100 Tree donkey kicks* 
75 Dips
50 Hanging knees to elbows
25 Lunge hops

Run to park #2 and complete the following (split the reps with your partner):

100 meter alligator crawl (do this one together)*
75 park bench box jumps (or step-ups for level 1)
50 Tree hugger situps*
25 burpee pop-ups or pullups

OPTION 1:  Run home- great job!
OPTION 2:  Run 1 mile away from the last park and back THEN repeat the entire workout in reverse (starting with the 25 burpee pop-ups and going up from there) before heading home. You are a rock star!

“Tree hugger” situps:

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Grip strength workout for Obstacle course race training!

This is a workout I put together for our sister site.  It’s a perfect workout to build upper body and grip strength needed to conquer the monkey bars, rigs, rope/wall climbs and cargo nets for your obstacle course race.  Plus, working out on the playground is fun!!

grip

Needed:

Set of monkey bars

Warm-up:
Walk/jog 1 minute
20 arm circles each direction
20 straight leg lifts each leg
10 pushups
repeat 1 time

Monkey bar set (1 of each):
Forwards
Side-ways
Backwards
Hand over hand
Skipping a bar
Crawl using feet (video demonstration below)

Hanging set:
40 Pop-ups
30 hanging bicycles (video demonstration below)
20 knees to elbows
10 burpee pullups

REPEAT BOTH SETS 2 MORE TIMES!

VIDEOS:

Monkey bar “crawl”:

Hanging bicycles: 

“Me and My Buddy” workout for trail runners and Obstacle course racers

This is a workout taken from Daily Outdoor Workouts, one of our sister sites.  Enjoy!

ME AND MY BUDDY

Walking with a friend in the dark is better than walking alone in the light.   – Helen Keller

NEEDED: 
A “Buddy” AKA:  A rock, log or hand-weight that is 10% or more of your body weight.

COMPLETE THE FOLLOWING WITH YOUR “BUDDY”

Standard Strength warm-up and then….

  • 3 mile hike/run
  • 50 walking lunges
  • 50 overhead presses
  • 50 russian twists
  • 50 ground to overhead squats

—->  The workout can be completed in any order, just don’t drop or put down your Buddy the entire workout!
—->  If you are really looking for a suffer fest, repeat the workout twice!

*A note from Lauren: 
I came up with this workout when I was training for the Warrior Dash World championships race last summer.  We drove up to Guanella pass (near the base of Mnt Bierstadt, a front range 14,000 foot peak) and I completed this workout at altitude.   Whether you are training for an OCR event or just love trail running, this workout will help you gain strength and fitness to run stronger, longer!

The long road ahead: Why a long slow climb can make you a stronger, more efficient runner and the best long roads to train on in Colorado

In exactly 5 days I will be running the Leadville trail marathon.  I am not going to lie, I am terrified.  I ran the event back in 2010 and loved every moment of it but due to some health setbacks I wasn’t able to train for the event as I had hoped this time around.

However, there is one silver lining:  I know the course.  Not only by memory but I took the time to really do my research this year.  I calculated the average grade for all 3 long climbs.  I looked at the finishing times for women the previous years and figured out what pace they were able to manage during certain sections of the course so I know what I am up against.  And I have been training based off of this data.

leadville marathon pic
After finishing Leadville back in 2010

Back in 2010 I distinctly remember my greatest weakness on the course:  my power hiking skills.  I had done a ton of trail running to train but very little power hiking.  “Why hike when I could run?”,  I wrongly assessed.

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Fort Carson Spartan Super race recap: The good, the bad and the reality check

A couple of weekends ago I competed in my first obstacle race of the season and my first Spartan race in the elite category.

There have been plenty of people posting race reports recapping the event so I wanted to compose a post that details more about what worked and what didn’t in my training in the hopes there might be some takeaways that will help others properly prepare and train for such an event.

To start, let me say that you can never be perfectly prepared for any obstacle course race, let alone a Spartan race for that matter.  Even if the race is at the same venue year after year, the course and the obstacles themselves can change drastically.

I am also training for some long distance trail races, culminating with an ultra marathon run of the Grand Canyon or the Rim to Rim to Rim.  With 42 miles and 11,000 feet elevation gain, this is a Goliath of an event and so running will always take the priority when it comes to training.

My strategy back in 2015 was to train for speed.  I was having some pretty major health issues back then so I wasn’t able to really put in the time to build a good running base.  So I spent several hours a week doing crossfit classes and speed work on the track.  And it paid off, compared to this year I was definitely much stronger and faster.

me at fear the deer
Racing in the Fear the Deer trail 1/2 marathon. I placed 6th overall for females!

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5 exercises runners should be doing everyday

5 exercises runners should be doing everyday

You love to run.  Or maybe you don’t.  Wherever you are on the spectrum, if you are planning on adding more mileage or training for an event, you need to make sure that your body is adequately prepared to take on the additional stresses running places on the body.

What do we mean by this?
Strength training!

Many runners neglect strengthening the muscles they use when running.  And not only those muscles, but the opposing muscles too. In order to prevent injury and run at your best, you need to ensure that your body is strong and your training plan is well balanced.

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Sprint through the finish: 3 fun track workouts you can do with your kids (or sandbags)

When is the last time you sprinted?  Or ran as fast as you could?  (chasing after your kids doesn’t count)
Doing laps around the track may seem like torture to most people however, speed work is an important part of any training regime and is the key to getting fitter, faster.

Here are 3 fun track workouts you can do WITH your kids (or a sandbag) that will help you get through that finish line a little bit faster: 

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1.  400 meter repeats:

Okay, we lied.  This one isn’t fun, in fact, it kind of sucks.  But once it is over with you will have this amazing feeling of accomplishment that you haven’t felt since you finished ALL the laundry in one day.
In order to see results, you first need to know where you stand.   So let’s start off with a little fitness test:

  • 12 minute warm-up: Do each of the following for 1 minute and then repeat 1 more time through- walking, jogging, walking lunges, leg swings, arm circles, planks.  THEN…
  • Time yourself as you run 1 lap around the track as fast as you can (pushing your jogging stroller if you have one).
  • Take a 90 second recovery and then repeat 4 more times.  Ideally, each lap should be faster than the previous.  *Make sure to take a 90 second break between each set.

Congratulations- you just ran over a mile!

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This is the backwards drag

2.  Pull, drag and carry:

 Okay, so now that you are “warmed up” it is time for the fun stuff.   Before you head out the door, grab a sled.  Yes, a sled, like the one you use in the snow.  Make sure it has 2 handles.  You will also need a rope that is about 10 feet long.
*Don’t have kids?  Grab a sandbag or 2 for this drill

PULL:  When you get to the field, tie the rope through both handles and tell your kids you are going to give them a “ride”.   After they are seated, hold either end of the rope behind you and run as far/fast as you can!  Do 10 sets.

DRAG:   This time face your kids and walk/run backwards, dragging them along as far as you can.  Repeat 10 times

CARRY:  Have your child climb onto your back and give them a “piggy-back” ride for 100 meters.  Try to run as fast as you can, don’t lean forward too much!  Walk back to the start line and repeat 10 times.  *No kids?  Put the sandbag over your shoulders and complete this drill

track workout image3.  Strength, core and animals:

Improving your speed isn’t all about running. You need strong muscles to run faster and to help prevent common running injuries.
Go through each exercise in order and then repeat 2 more times:

1.  Weighted squats and walking lunges:
Place your child/sandbag on your shoulders and do 15 deep squats followed by 20 walking lunges.

2.  Bear crawl: 
Crawl 15 feet down and back with your kids!

3.  Hold a plank:
Have your kids crawl under and climb over your body 15 times OR hold the plank for 3 minutes.