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Archive for the ‘Beachbody’ Category

The Mudder of all Lessons

mud lessons

If you have found this blog post via google please see my new site over at RunMum.  You can see the blog post here.

I’m the type of person that likes to know what I’m getting myself into.  If I’m curious about something, I research.

I knew when I first found about Tough Mudder, that I would not be prepared to do in 2012, which is why I waited for it to return in 2013. But I had my training in place.  I knew what I was going to do, and how that was going to help me.  And oh boy did.

So here is my advice.  You can take it or leave it.  Do what works for you, only you know that.  What worked for me may not work for you.

Preparation

So you are thinking about doing a Tough Mudder.  Yay for you.  Tough Mudder is a lot of fun, but it is hard work. If you are thinking of entering an event prepare yourself before hand.  Do your research.  For me that meant dissecting the entire Tough Mudder website.  So look at all the video’s / photo’s of past events, even if it those are in another state or country, it will give you an idea of what to expect from the obstacles. Read blogs / forum posts of people who have done it in the past. As everyone’s experience is going to be different, but you will get someone else’s perspective.

And if you have any doubts at all.  DON’T DO IT.  Only you know what you are capable of.

Training

The official Tough Mudder Australia Website had a training plan.  You can download it here. But keep reading on and you will find my advice too.

Beginners – Muddettes

Out of shape?  Well you will need to allow yourself a minimum 20 week training plan.  Yes 20 weeks, I kid you not!  You will need to build up your cardio-vascular fitness, your strength, endurance and flexibility.

Intermediates – Mudders

So you’ve been exercising for a while now and want to step it up, then give yourself a training plan of at least 10-12 weeks.  You will need to work on endurance, strength, speed and agility, and flexibility.

Advance – Tough Mudders

If you have completed a Tough Mudder in the past, or in the defence force, or a personal trainer, you know what to expect already.  I can now offically say I have completed a Tough Mudder, but I’m not in the defence force, or a personal trainer. Either way give yourself at least a 1 month / 30 day training plan and work on strength, speed and agility & flexibility.

Running

Not a runner?

Well you need to be.  But specifically you need to be able to run a half marathon.
That’s 13.1 miles or 21.1 km.

If you have never ran before then I’d recommend a beginner half marathon training plan. One that has run/walk intervals.  There are many out there.  Find one that suits you, as not all training plans are the same.  I love the Runners World Smart Coach app. It’s currently only available for apple (they are re working on the android app, I know cause I contacted them and ask – yeah I’m a nerd 😛 ) You can download it here.

Hal Higdon aslo has fantastic training plans.  You can download them here.

If you can run 5km already, then you’re next step will be to bridge to 10km.  Then bridge from 10km to half marathon distance. This is how I did it.

Train on uneven ground.  This means trail running.  Tough Mudder will not have a smooth flat surface of a road or a path.  You will be very lucky if your course has any of this, and if it does, consider it a treat.
So if you run on a teadmill, GET OFF, same if you are running on roads or footpaths.  Sure any type of running will help build your distance endurance, but it will not help your ankles on the course, as it will be uneven.  The course I ran was primarily farmers paddocks.  Which were cow trodden and very uneven.  If you were not looking directly 3 feet in front of you, your foot would go in a wholly bit and you would roll your ankle. So my advice, go with trail running, it will help you in ways you thought wouldn’t be possible.

Allow at least 3 running days a week in your training plan.

Strength Training

Ladies this means lifting weights, and no you will NOT BULK UP.

Ladies you will need to be able to do at least 1 / one pull up (not a chin up).  If you can not do a pull up, then you are going to be serious trouble with the Berlin Wall.

Make sure your training plan includes, push ups (of any kind), pull ups (assisted or unassisted), chin ups (again assisted or unassisted), Turkish Get ups, burpees,  and mountain climbers.  If you don’t know what any of these are, then you need to look them up, and start including them in your training plan.

If you are unsure of what strength training plan to follow, I recommend P90x, Chalean Extreme, Insanity (body weight) or The Asylum.  There are also plenty of free stuff online, try Nerd FitnessBodyRock TV or Blogilates.

Allow at least 3 strength training sessions in a week in your training plan.

Cross Training

I run 3 days a week because that’s all that my schedule allows for (I would run more if I could).  So the days I don’t run, I cross train.  Now on your cross training days you could do swimming, ride the bike or elliptical, or do aerobics.  What ever works for you.

Personally I love the BeachBody programs, so I usually do a hybrid of those with running, because that works for me.

But in your cross training sessions, include HIIT workouts (High Intensity Interval Training).  It will help build up your cardio-vascular fitness but will also build up your endurance.  It will make your other workouts so much easier too.

Flexibility

This means Yoga or Stretching.  Now I know some of you will properly think, why and how will this help me?  However if you don’t have the flexibility in your hips, then you may find it difficult to do some of the climbing.

Adding a yoga/stretchng routine to your workout plan will help you in many ways.  It will help you with your strength training, especially your upper body.  It will improve your core strength.  If you suffer from back pain, then improving your core strength will help reduce the back pain.
Yoga will also improve your balance, your co-ordination and your concentration, and you will need these in an event like Tough Mudder.

Have a daily yoga routine.  Even if it’s only 10-15 mins.  Keep the short yoga routines as your cool downs after your intense workouts.  But also allow 1 day a week for a 40 to 90 min yoga routine. You’re body will truly thank you.

Game Day

Hydrate upon waking up. Once hydrated, hydrate some more.  Doesn’t matter if it’s hot or cold, keep your fluids up.  Even if that means continuously going to the the toilet like a pregnant woman.  Include at least 1 electrolyte drink in your hydration.

Not too sure what to wear, check out this post here.

Pack your id, with you’re death waiver. It wont hurt to take a spare death waiver for a friend, cause you know someone will forget it.

In you game day bag, include the following:

  • ID
  • Death waiver
  • Towel
  • Soap
  • Food/snacks
  • phone/camera
  • Drink
  • Change of clothes
  • Money (to buy food, drinks, merchandise)

Get their early.  Meaning at least 2 hours before your start wave.

Have a protein snack, at least 15 minutes before you event.

Carry energy gels with you.  Sure their will be banana’s at some of the ‘fuel’ stations, but you may need a pick me up prior to getting there.

After you have finished the event, you will be hungry, and thirsty.  Hydrate with water, and with an electrolyte drink. Rest and do a stretch!

Recovery

This means immediately after the event and the days that follow.

Yes you will be exhausted.  So after you have rested, gotten some fuel into you and rehydrated yourself and possibly even had a shower, it’s time to do a stretch. Even if it’s only 5 minutes worth of stretching you’re body will thank you.

Depending on where you’re event is, head to the water.  My Tough Mudder event was at Phillip Island.  So getting into the ocean will improve your recovery time.  Yes the water will be cold, but believe me your muscles will thank you.

The days that follow do some yoga, and light exercise.  Like walking, or riding the bike.  Take it easy though, don’t over do it.

So that is my advice to you.  Good luck to you and see you at Tough Mudder 2014.

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Have me committed

Cause I just finished

 

The 30 day program took me 10 weeks, but only because I made it into a running hybrid, as I did not want to give up my 3 running days, and I wanted to do the whole program not just 3 days a week of it.

Asylum is no joke, it is tough, but I stayed within my skill level and I slowly progressed.

I wont lie, at one point (the lead up to Christmas), my body was feeling it. I was getting tired, and I wasn’t giving it my all.  I ended up skipping approx 3-4 workouts.  One being vertical plyo, another being back to core.  However that being said, I still worked out on those days I just did yoga instead, because my body really needed it.

So tomorrow is technically my last day of my asylum/run hybrid, and will be my last run before I do my Tough Mudder on Saturday.  This last run is suppose to be 8km, however due to it going to be a hot one, and time limitations, I’m doing just a 3km run, and will also to back to core as well.

So if you are thinking of doing asylum you need to consider the following:

Also excuse my extra rambling’s in there too.

  1. It is a sports performance workout.  If you are a beginner, put this workout down, and start off with something else. 
  2. If you are an athlete, in the Military or Special Forces, and looking for a workout, this is fantastic.
    If you are not an athlete just yet, this workout will make you one. But you need to be fit.
  3. Asylum is NOT Insanity.  It has elements of insanity, if anything Insanity’s ‘Max Interval Sport’s Training‘, gives you an idea of what to expect from Asylum.
    I also STRONGLY recommend doing insanity before doing asylum.
  4. You don’t need a jump rope.
    I have a small house.  Yeah I have high ceilings, but I don’t have a lot of ‘turning’ space for a jump rope.  It’s totally possible to do it without it.
  5. An agility ladder is a MUST.
    Sure you could tape your carpet and what not, but just get a ladder. My kids love playing with the ladder too.
  6. You will need weights or bands for Strength.  Go the weights, unless you do a lot of travelling, then go the bands.
  7. Know your limits, and STAY WITHIN YOUR SKILL LEVEL.
    Asylum will test you on so many different levels, especially in game day.  I found some of the sports in game day where a lot harder than others.  For me I totally sucked at rock climbing / bouldering.  Surfing I also didn’t do too well either.  But I did what I could do, and stayed within my skill level.  Shaun will repeat this to you as well.
  8. Don’t skip Relief.  Sure it’s another 24 minutes, but it will be the best 24 minutes of your day.  Do it after all your workouts if you can.
  9. Keep your eating as clean as possible.
    I was a bit slack with my diet, and could have been better with it.  But keep your macro’s at 40/40/30.  Meaning 40% Carbs / 40% Protein / 30% Fat.
    If anything concentrate on eating more protein.  You’re body will naturally convert any extra protein into carbs if it’s not needed.
  10. Stay committed.  You can do it!
    I say this, because I know, I did it.

So will I do Asylum again?  Most likely yes, but properly not for another 6 months at least.

Insanity Asylum – My thoughts

So I’m now into my 4th week of my Asylum/Running Hybrid.  I still have another 6 weeks to go. But I thought I would give you all and update on what it’s all going.

Asylum is nothing like Insanity.  You can see elements of Insanity, but Asylum is definitely your sports performance workout. Well what would you expect when it is marketed as a ‘sports performance’ workout.

Now I would call it High Intensity Athletic Drills or High Intensity Athletic Training.  HIAD or HIAT.

No joke, Asylum is hard work, and the training intervals in there are tough.

However that being said, I can already see an improvement in my performance in just this short amount of time.

Speed and Agility have really helped me to focus on accuracy.  Sure I might not be going fast, but I’m staying inside my ability level and getting it right.  I rather it be right and slow, than fast and messy and having the wrong type of technique.

Vertical Plyo has really helped me with building up speed.  As Shaun says himself “You have to go down to go up” and he was right about that. I have also surprised myself at how far I can actually jump.

Back to Core is a totally new and different aspect of a core workout.  The first time I did this I was sore in places I didn’t think I could be sore. And if you are swimmer, you will totally benefit from this workout.

Strength, well I have a love hate relationship with this workout.  I love it because it’s tough, but that’s also why I hate it.

 

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I will give you another update once I finish it.

TurboFire

 

So I have mentioned TurboFire in my blog a few times.

It’s my soulmate workout (along with running).

Soulmate workout I hear you say? What do you mean?

A soulmate workout is a workout that you love to do, where you look forward to doing it.  For me that is Turbofire.

 

Only someone who has done TurboFire will understand when I say “boom I got your boyfriend, I got your man” or “who’s house? my house! I’m in your house”.
It’s fun, the music gets you pumping, it has low impact options and variety! I’ve done this workout for the full 20 weeks (yes 20 weeks), and then have also done it as a hybrid.  It’s my go to workout.

TurboFire was the 1st Beachbody workout I got and completed.

I found out about this workout from a forum that I use to visit.  I had never heard of it before, but after a quick google search to find the infomercial, I was hooked.

Turbofire help me loose 10kg | 22lbs. So if you are looking for something to do at home, that is mostly cardio with strength on the side, then Turbofire is for you.

The Tough Mudder Prep

Back in June I booked myself in to do Tough Mudder. The event not being until January 2013.

Well it’s now November and January is not that far away.

I had always planned to do Insanity The Asylum as my preparation for the event. The program is only 30 days (1 month) long, but because I don’t want to give up my running days I’ve created an Asylum / Running Hybrid.  The hybrid I created is 10 weeks along.  It includes the entire Asylum program, but also incorporates the 3 days that are available for me to run.  The runs include long, easy, tempo and speedwork/hill runs.

If you would like a copy of my schedule you can find it here 

Please note that I have not included recommend pace times.  The run part of this hybrid is for a half marathon (21.1km or 13.1mi).  If you would like optimal training paces then I recommend using the McMillian Running Calculator to determine what pace to go for each type of run.

Progress

I started Turbofire 1 year ago.  It opened a door for me.  A door I’m glad it opened, as I’m fitter, stronger and happier than I never thought I could be.

Today I did HIIT 15.  HIIT stands for High Intensity Interval Training.  This workout is short but it’s intense.  I burn about 120 calories in that 15 minutes alone.  There are 3 rounds of 3 different workouts.  Each round goes for approx 30-45seconds, and then the same amount of recover time after each round.
When I first did the HIIT15 I was huffing and puffing, and I had to modify – a lot.  Nothing to be ashamed off, at least I was doing it.  Now today when I did HIIT15 I was able to do all of it high intensity.  That meant doing all the plyometric jumps and I didn’t give up.  So that’s how I know I have progressed.