Get out of the gym! Try this fun workout that you can do outside with no gym equipment.

Get out for your workout. Find a campground, a park, a trail or even your backyard to enjoy beautiful summer and fall workouts outside!

"I went into the woods because I wished to live deliberately" - Henry David Thoreau.

On those beautiful summer days, there is no reason to be stuck in a hot, dingy gym when you can get your workout done outside. Here is the second installment in alternative workouts that can be done anywhere. All you need for this one is a rock (or other object with some heft to it). I recommend choosing a rock that you can squat-to-overhead-press about 15 times before feeling fatigued. This will likely range from about 10 lbs to 35 lbs depending on your age, size, gender, fitness, etc. If you start out with the wrong size, you can always adjust the weight appropriately.

Start out with an easy warm up jog- about 15 minutes.

1) 100 meter forward rock throw. Starting with the rock at your chest, squat down and jump upward while pushing the rock (and release) forward. Jog to rock, repeat. Remember to bend down and pick up the rock using your legs to lift, not your back. After several reps, improper lifting can put strain on your back.
**Advanced- complete the rock throw uphill.
Jog back to start after 100m and take a 2 minute rest.

2) 30m burpee broad jump. These are just what they sound like. Complete a burpee (with full pushup) and then complete a broad jump forward. I find generally 30 m is about 11 or 12 cycles.
A modification to make this a little easier would be to eliminate the push up (instead completing a squat thrust in place of the full burpee).
2 minute rest

3) 100 bodyweight squats. Try to complete as many as possible without resting. Minimize rest between reps when rest is needed.

Feet should be shoulder width (or even a little more) apart.  

4) 20 reverse rock throws. Starting at chest height (palms up), throw the rock overhead behind you and release. Tighten your abdominal muscles to ensure you are engaging your core muscles to do this. If you are concerned that you might cluck yourself in the head with the rock, choose a lighter rock.
2 min rest.

5) 30 clean and press with rock. Start with rock just above the ground in squatting position. As you move to standing, bring rock up through chest and finish with arms extended overhead as you come to a full standing position.

6) 50 bodyweight squats (again, not a typo). Try to complete as many as possible without resting within set, otherwise, minimize rest between reps when rest is needed.
* If you feel you need a little more challenge, grab your rock!
1 minute rest.

7) 50 Step ups with rock. Use a bench, stable log, or rock and step up with one leg at a time finishing each rep with full extension and both feet on top of object at the top of the step-up (without locking out knee). 25 reps with each leg.

2 minutes rest.

Repeat cycle 2-5 times.

Train Hard. Play hard. Be awesome. Happy trails.

Summer is fleeting. Don't let it pass you by.

Fuego Y Agua- preparing (not) for the adventure of a lifetime (part 1 of a couple)

 

“love the life you live.
live the life you love.”
― Bob Marley

When I signed up for the 2013 Fuego Y Agua Survival Run I had no expectations. No expectations of the event or what the race organizer, Josue Stephens would throw at us. No expectations of how I would fare in the February heat in Central America. No expectations of myself. I had never attempted to train for a race in what I would consider the "off season" and had no clue how to go about preparing for such an event in the subzero temperatures of Maine. Regardless of what any common sense would tell me, the allure of being part of the first annual Fuego Y Agua Survival jungle run was too much to walk away from. After only two conversations, my training partner Lani and I decided we couldn't turn down the opportunity to be a part of what would prove to be the adventure of a lifetime.

Our adventure began about 7 weeks before the start of this event. Normally, I train for about 12 weeks to prepare for a big competition. For the World's Toughest Mudder in 2011, Lani and I dedicated nearly 16 weeks to training. With only 7 weeks to go, we hoped that relying on base fitness would substitute real training in many regards. Further derailed by a nasty flu that Lani picked up and chronic plantar fasciitis in my right foot, our efforts to get out for long training runs were relatively abysmal. We resolved to mostly strength training in an effort to prevent further injury to my foot, including some pretty grueling sauna double sessions to prepare for the heat. Normally, an utter lack of preparation like this would unnerve me. I suppose to some extent, it did. I hate thinking there is a chance I could fail to give it my best. But this time it didn't matter. The prospect of traveling to an exotic place to join a group of amazing, talented, crazy and fun people into the unknown kept our spirits high and our sense of adventure alive.

Before we knew it, bags were packed, families were kissed goodbye, and Lani and I boarded our flight to Nicaragua to see what Josue had in store for us. But before any race surprises, we decided to check out the island that would host our international adventure- Ometepe. 

Tourists? How better to explore the island than by scooter?

A little prerace coconut and R & R at Ojo De Aqua

Lani making friends while their brother fixes the chain I broke on my rental bicycle...

After 2 days of visiting the island and meeting new friends, we headed down to the docks to pick up our packets. Turns out, the packets were on a small rowboat maybe 1/4 mile off shore. We were told to get our packets we needed to swim out and grab our bibs and return within 20 minutes. Unprepared for this, Lani and I stripped down to our skivvies and headed out into the shark infested unknown. And so our great adventure began...

Of course I am unprepared and already in my bra and underwear in the first 30 seconds of the survival run (right at the back of the group and forgetting to take off my little brown hat, naturally).

3:30 am on Saturday, ready to rock and roll...

Enjoying scones and coffee, oblivious to the chicken traveling companions we are about to receive to start the Fuego Y Agua Survival race....

Training Weaknesses

Today's brief post is about training weaknesses.  As we prepare Shelley for the Fuego y Agua Survival Run, we have taken a look at where we can make improvements in Shelley's overall fitness and athleticism.

We know what her strengths are, Long Slow Distance.  Shelley can go forever, both physically and mentally, as she clearly demonstrated in her Spartan Death Race win.  It is important to continue to train to your strengths, after all, that is what is going to continue to bring you success.  Additionally, it is probably what you like to do, your strength.  It is much harder to get out of bed in morning to go do the workout you are not good at.

While Shelley has good balance and above average athleticism, she could use improvement in these areas.  When racing in variable conditions, it is VERY important to have sure footing.  In these races, every step is expended energy.  If a racer can limit the number of times they slip, loose balance, or have to slow or stop due to unsure footing, they will expend less energy and maintain a better pace.

With this in mind, we perform various foot work, agility, and balance drills such as using a agility ladder, lateral shuttle runs, karaoke, and balance drills such as this one:

http://www.youtube.com/watch?v=cqlUJgPC-eQ&feature=youtu.be

This drill starts with a lateral bound, working lateral power.  The landing builds lateral stability and balance.  The airplane builds posterior strength and the pistol squat builds quad and glute strength, all while improving balance.

Stay tuned for more on how to train for obstacle course races and improve your athleticism.

Fun with Turkish get-ups

Aaron Solomon NASM-CPT

Fuego Y Agua- No Excuses

“Follow your bliss.
If you do follow your bliss,
you put yourself on a kind of track
that has been there all the while waiting for you,
and the life you ought to be living
is the one you are living.
When you can see that,
you begin to meet people
who are in the field of your bliss,
and they open the doors to you.
I say, follow your bliss and don't be afraid,
and doors will open
where you didn't know they were going to be.
If you follow your bliss,
doors will open for you that wouldn't have opened for anyone else.”- Joseph Campbell

Photo by Loic Romer of Volcan Concepción, Isla de Ometepe, Nicaragua

I have plenty of them. Excuses not to even think about this race, that is. 

I'm broke. No hablo Espanol. I have always thought that 50 km was way too far for anyone to run, let alone 70 km. I am injured. This is my off season. I am out of shape. There is no time. I hate the heat. I am afraid of sharks... and snakes... and spiders.... and scorpions. It is selfish. My passport needs to be renewed. I haven't been vaccinated against Typhoid... and Hepatitis... and malaria... 

Oh yeah, and in 2013 I'll be 40.

Does anyone know how to ask if the water is safe to drink in Spanish?? No quiero venganza montezumas.

I am terrified of this race. There I said it. 

On the flip side, there is one simple yet compelling reason to sign up for the Fugeo Y Agua survival run in February 2013: because it exists. This survival run is to be held on Isla de Ometepe, which is an inhabited jungle island on a volcano in the middle of Lake Nicaragua.  I know little about the race course itself except that it will involve over 70 km and several ascents and descents of the Maderas Volcano, climbing, swimming lakes & jungle rivers, carrying all sorts of things, digging, running brutal terrain, throwing (maybe throwing up), memorizing and overall surviving as actual obstacles will not be revealed until race day, long after any opportunity to prepare has passed. 

Jungle section of the Fuego Y Agua run.

Another aspect of this experience that makes it unique is the children's race the following day. The Calzado Kids Run is a yearly fun run co-directed with Natural Doctors International. Their vision with the Calzado Kids Run is to promote running, fitness, healthy eating and awareness of the island as an endangered environment that must be cared for. They will be collecting gently used and returned running shoes for all of the children participants of the event, which looks to be over 400 local kids from ages 6-16. Staying to help with this event is a high priority to give back to the island community and another reason this event is so appealing to me. Additionally, I get to hang out with some of the coolest people I know who share this same passion. How can I say no to that?

Photo courtesy of Fuego Y Agua

So, this time I don't want to be comfortable. I want to experience it all. The excuses will have to wait for the next one. My bliss is calling me.

Looks like it is time to start doing burpees in a hot sauna...

Adventure is waiting...
What are you waiting for?