Runner & Fitness Blogger = One Tough Mother

Posts tagged ‘Yoga’

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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Overtraining

A few days ago I came across this article.

 

However I already knew that I was in the overtraining stage.  This article re:enforced that fact.

Don’t get me wrong I am enjoying The Asylum however I have been doing some crazy workouts for a really long time and well it was just going to be a matter of time before my body was going to say “seriously stop it I need a rest”.

Yes I have had days where I have been so tired I felt like I slept through a workout, or just gave up halfway through it.

I have also have had days, where I have not given it my 100% or just did it low impact or ‘cheated’.  Really I was only cheating myself.

I have been tired.  Sometimes I have had to take a quick power nap.

Yes I have been allowing recovery weeks, but at the same time I know I have needed to give my body the rest it needs and deserves.

For a while I was l like “but I have tough mudder in a month (19th Jan 2013), and I want to be at my best peak form”.  Well you know what I’ve come to realise now, that I need to do what is best for me.  Yes I still plan on doing tough mudder, but I might not be at my peak fitness.  But holistically I will be fantastic.

Starting back up yoga has really helped.  I really like the holistic side of it.  The breathing I have found it to centre my mind.  I hope that makes sense.  Ok sometimes I get the breathing wrong, breathing in instead of out, or out instead of in, but at least I’m doing it.

I’ve started up Namaste Yoga which makes for a great cool down after a run, or one of my Asylum workouts.  Yes Shaun T recommends you do Relief after each workout, and I like it, but I much prefer the ‘flow’ of namaste yoga, and it goes for the same amount of time.

Today I also purchased “Michelle Merrifield’s Yoga”. I have no idea if it’s going to be any good. But for $8 at BigW you can’t go wrong.  If I don’t like it, well I’ve only lost $8.  Oh and I’ve just discovered she is an Aussie.  Nice.  Yay for supporting the local community. Ok ok ok, so she is not exactly ‘local’ to me.  I mean I’m in country vic, she is in the Gold Cost, that’s like 2000km away…. and now I’m rambling 😛 opps sorry bout that.
Anyway I got the intermediate.  So it could be hard, I have no idea, but it will be different from the current yoga dvd I have now.  Which I think I will get rid of cause it’s just not doing it for me anymore.

So the whole point of this post is to listen to your body.  If it’s telling you you are doing too much, then you are doing too much.  Stop, take a few days off, rest, and recovery.  You need it and you deserve it.

Well I know I do.

Edit:
Ok so I went and watched the dvd so I knew what I was in for.  I like the scene, can’t really get past the aussie accent (is that weird?, I know it shouldn’t be but it just is ok), and well some of the poses are a bit advanced for me.  I will still give it a go, but I will go back and get the beginner one as well.