Sunday's Distance Run 14.4 Miles

Time for my monthly distance run. I averaged just over 10 minutes per mile and held all the splits to a consistent time.

The weather was high 30's and this time I made it an evening run. Stepped off about 45 minutes before sundown and ran a new route I mapped on google maps. This time instead of an out and back, I did a loop.

The final mile included some hill climbs up to my beginning elevation. The quads really didn't like switching from rolling hills to constant hill climbing but it's good to teach the muscles how to transition from one set of movements to another, especially when Mudder training.

The more familiar the muscles are to switching the blood flow to where it's required next, the faster your body will get at making the transition.

Hills - Working the Quad & Calf Muscles

I'm talking real, vertical hills, not rolling bumps. Rail hills will challenge your cardio as well as your legs.

Each Tough Mudder event is laid out to use every hill available at the venue. In some cases, where there are too few hills, they'll create man made dirt piles. Remember, it's a challenge, not a walk in the park.

The key is to just keep moving up. Lean forward, into the hill. If it's becoming difficult to go straight up the hill, use a zig zag pattern instead. The zig zag will work your ankles more, but will help you keep moving up in elevation. Don't stop to walk, keep moving upward. You won't build hill running strength and skill by walking.

A local Milwaukee area source for real hills is the six mile black trail loop at Lapham Peak State Park.

Tactical Ladders - A Fun Core Workout

Tactical ladders were employed in both Worlds Toughest Mudder events, not as an obstacle of their own but as a component to larger obstacles. These ladders can become an obstacle in and of itself for an unprepared Mudder.

Negotiating a webbing ladder works the core, grip, forearms and quads. To properly ascend it requires practice, practice and more practice. Instead of going up it like a traditional ladder, you go up the side.

Start with one foot on a rung then position your body in line with one of the two straps that run top to bottom. Your next foot goes around the backside of the ladder and up one rung. Because the ladder is all webbing, it will twist and turn as you shift your weight. It will also try to collapse inward since there is no rigidity to it. Relax and move with the ladder, don't fight it.

Remember, just like in rock climbing, lift with your legs. Don't let your arms do the heavy lifting. They are there for stability control only. Position a foot and step up., repeat. Your quad is a much larger muscle than your bicep.

A training tactical ladder can be made for under $30. I made mine using three 20' ratchet tie downs from Harbor Freight Tools. Got them on sale and with a coupon for $7 each. (coupons rock)

I sewed mine together using polyester thread rated for outdoor furniture in about two hours. The webbing is two inch wide and the ladder is 16' tall. Rungs are positioned 12 " apart and the width is 12". (useable rung width is 8") The stitching is not pretty but it is strong. I reinforced the stitching at the highest stress point where the rung meets the mainstays.

You can hang it off a tree limb, low bridge or second floor balcony. Just be sure your anchor point is SOLID before risking your safety or your LIFE.

Try running up and down one of these five or six times for a hearty workout.

Pushups, Lots of Them

One of the best and simplest wars to get ready for a Mudder is to do pushups. These work your core and add greatly to your overall body strength and fitness.

Incline, decline and deep lunge pushups make sure you work different muscle groups and help maintain a greater flexibility in the areas you're building muscle.

I've set a goal to do 100 pushups a day by January 2013 and maintain that 100 every day in January. I just did 50 this evening broken out into three sets, 20, 18 and 12 with a short rest in between.

Here are some simple pushup blocks for deep lunges. Do your regular pushups but go all the way down and touch your nose to the ground. This deeper pushup will challenge your body and build greater range of motion.

You can build a set from scrap handrail and 2x4's. I've been using these for over 10 years.

MM Man

Mild Mudder Training

Fourty five minutes of hard cardio mixed inside a three mile run. Did everything twice, on the way out and on the way back.

Intense activities included:
Push ups
Park bench hopping
Pull ups on rings
Inverted Pull ups
Dips
Soccer goal climbs
Hill climb

Low intensity activities:
Half pull ups (feet on ground body at a 45 degree angle)
Side steps with a squat every fifth
Side traverse a bridge
Balance beam on railroad tracks
Sprint and jump as high as I can

Till the next dirty deed...
MM Man

Day One

First official training day for Worlds Toughest Mudder 2013. 24 hour obstacle course mud run.

13.2 mile training run in 44 degrees with a light fog. Beautiful conditions. Half trail tun and half road run. Finished the last mile with a hill climb.
I got so warm I went shirtless.

Worlds Toughest Mudder Official Page 2012

2011 Official Video Worlds Toughest Mudder