World's Toughest Mudder Training - Day 4

Monday, September 26, 2011

After finishing up a 72 hour shift at work with multiple calls after midnight, I was a little beat. I got this workout in in the morning before getting off shift.

2 x 1 mile on the exercise bike on the 3 minute

Max TRX pushups with hands in the handles 30, rest 1 minute, max TRX rows w/ feet 2' from the anchor 40, rest 1 min, max air squats 100.

On all my max efforts I only count the reps with good form. As soon as my form starts to deteriorate or I feel any pain (muscle burn doesn't as pain) I stop. Even though I could probably squeak out a few more shaky reps, that's not the movement pattern that I want to train or ingrain into my muscle memory.

World's Toughest Mudder Training - Day 3

Sunday, Sept 25, 2011

We had a pretty busy day at work today. I was only able to get in my GTG sets.


10 sets of

12 BUP MP 18kg ea arm

10 Convict Conditioning Short Bridge (Step 2 of stand to stand bridge)

25 24kg KB swings x10 calls

World's Toughest Mudder Training - Day 2

Sept 23, 2011

For my second day of WTM training I performed the following

8 x 1/2 mile sprint on the 2 minute on the exercise bike

21, 15, 9 double KB push presses w/ 12kg bells completed in 5:36


GTG
6 sets of 15 TRX rows & 20 yd side shuffle steps each side

20 24kg KB swings after each call x8 calls

The jumping pull ups seem easy in the beginning, but they do a great job of working the legs and get my heart rate up in a hurry. 20 swings is a relatively low number until it's 0400 and our 3 call after midnight. Then I was usually pretty thankful that it was only 20 swings.

World's Toughest Mudder Training Day 1

Last year shortly after I completed my first Tough Mudder they announced the World's Toughest Mudder competition. On a whim I put in an application for a wild card spot. After nearly a year with no word from the Tough Mudder folks and just a few months until the WTM, I figured that I probably wasn't going to get a wild card slot this year. Then, a few days before this year's Nor Cal Tough Mudder my number came up for the wild card slot. I jumped up and down a bit, spun around in a few circles, told all my friends, signed up, and then very shortly afterward wondered what on earth I had gotten myself into this time.

Despite having a highly anaerobic body type and a long standing history of not really liking endurance events, over the past year between Goruck Challenges and Tough Mudders, I've kept signing up for more and more such events. After this year's Tough Mudder, I wondered even more what I had gotten into.

http://nuffsaid6.blogspot.com/2011/09/definitely-one-tough-mudder-tough.html


Still though, before all of these events, I've had my pre-game jitters and though this is definitely the biggest challenge event wise that I have faced, it's still just a challenge. The event format is a 10 mile course with 30 obstacles and 24 hours to complete as many laps of that 10 mile course as possible. I've always wanted to do a 24 hour adventure race because my shift at work is 24 hours. The course is also in New Jersey in the middle of December. That will be it's own special challenge.



http://toughmudder.com/events/worlds-toughest-mudder-series-finals/

To train for it, I'm sticking with the program that's worked for me for 2 Goruck Challenges and a Tough Mudder, a modified version of Tim Ferriss' "5k to 50k in 12 weeks" from his book The 4-Hour Work Week. For the last few events I've had usually about a month to get ready for them. This time I've got just a little bit less than 3 months, which should allow me to get through close to the whole program. The modifications I'm making to the program this time around are substituting, biking, jump roping and the versa climber for the running portions, using primarily kettlebells, my TRX and other bodyweight exercises for the strength portions, and adding in runs on soft sand 3 or more times per week.

My first day of WTM training September 22, 2011 went as follows

At the station before getting off work
Good Mornings 2x8 w/ 180 sec rest w/ 45lb bar

Jump rope 150, 120, 90, 60, 30 + sit-ups 50, 40, 30, 20, 10 (superset)
total time 11:03 minutes


Then later in the day I went over to Alameda beach and ran as far as I could on the soft sand in 7:30 minutes, turned around and ran back. The run back to 15 seconds less than the run out. I cover .8 miles.

I wore Vincere beach volleyball sand socks to give my feet a little bit of protection. My feet and arches definitely got in a good workout during this run, as did the rest of me. One of my complaints with the treadmill is that my glutes and hammies don't feel as though they are working as hard as during a normal run, because the push off is easier than a run on ground. On the sand though, the push off definitely required more effort as well as lateral stabilization.

Overall, even though this was less than 1/2 hour of total work for the day, it felt like a good start to the program.

October Event Calendar

October 1

Gorilla Race Challenge San Francisco
gorillachallenge.com/2011/09/san-francisco-saturday-october-1st/


October 9

San Francisco Fog Women vs. Tempe
11am-12:30 pm
Fog Rugby Home Pitch, Treasure Island: Avenue D and 9th Street
www.sffog.org

Muddy Buddy San Jose
muddy-buddy.competitor.com/event-info/san-jose/


October 21

Touchstone Bouldering Series Comp
Diablo Rock Gym Concord
http://www.touchstoneclimbing.com/comps.html

October 22 & 23

Wilderness 1st aid #1 Santa Cruz
http://www.active.com/first-aid-and-safety-class/santa-cruz-ca/wilderness-first-aid-1-oct-22-andamp-23-2011

October 29 & 30

Warrior Dash Nor Cal Hollister
http://warriordash.com/register2011_norcal.php


October 30

Merrell Down and Dirty Mud Run
http://www.downanddirtymudrun.com/sc.cfm

Healthy Firehouse Meals

Yesterday was my turn to cook at the station again. Since I'm at a single company house now with less crew members, it means I have to cook more often and learn a few more recipes. Since we have our wonderful bay area summer weather with temps in the 90's these days, I decided to go with a crisp and refreshing meal for dinner. Using the Whole Foods app on my ipod I found the following recipes

Watermelon and Feta Salad with Mint

http://www.wholefoodsmarket.com/recipes/653

and

Quinoa Primavera with Chicken, Spring Peas and Asparagas

http://www.wholefoodsmarket.com/recipes/recipe.php?recipeId=1087


For the Watermelon salad I left out he tomatoes and cubed the watermelon. I substituted cous cous for the quinoa because we had a box on hand at the station. I also left the chicken, cous cous and veggies in separate dishes to accommodate for me being veggie and another crew member on the paleo diet. Cooking for 5 at the firehouse I multiplied each of the ingredients by 1 1/2. This proved to be unnecessary for the balsamic reduction with plenty left over. 1 cup of balsamic would have been more than enough. Total time for both recipes (minus the calls that we ran while I was cooking) was about 1/2 an hour for each dish. The balsamic reduction can be omitted all together saving about 15 minutes on the watermelon salad. The dishes came out quite tasty with lots of good flavors and folks going back for seconds and thirds.

Definitely One Tough Mudder - Tough Mudder Norcal

Sometimes I really love my life. The past week has been one of those times. Within the space of barely over a week I participated in a Goruck Challenge with Class 057 in New York, ran Tough Mudder Norcal on the other side of the country in Tahoe, California and worked two 24 hour shifts at the firehouse running multiple calls after midnight, in between those two events. I went from one event at sea level to the next with climbs reaching peaks at over 9,000 feet high.



I had been assembling a small group of folks to run the Mudder with for a while, since these experiences are much better shared. One by one they all had to drop for one reason or another. I had found three more teammates through the Goruck Tough facebook group and was looking forward to doing the event with them with a buddy carry or two thrown in for fun. I checked facebook one last time before heading up to tahoe to confirm our groups 10 am start time. By then Joel from class 036 (and numerous other GRCs) who had gone on Saturday, had posted that this was the toughest tough mudder course he had been through. Joel has been through quite a few of these things so to hear that definitely caused a butterfly or two. Then I remembered that with all the challenges over the past year - last year's Tough Mudder Norcal and then two GRCs - I had butterflies with those too, but got through them all the same. This was simply my old friend the pre-game jitters. I'd get through this just as with the past challenges.

Once in Tahoe I lost all comms; no cell phone, wifi or landline, no way with communicating with my team. I figured this would simply be an exercise in resourcefulness and another little challenge for the event. Once at Squaw Valley I donned my Radio Ruck and GR Tac hat hoping someone from the team would spot me as I did laps around the registration area looking for them. When that didn't work I stood in the middle of the area and scanned the crowd for them. I didn't find my fellow GRTs but I did run into two friends from the East Bay. As we hiked up the hill for our 10 am start I still kept an eye out for the GRTs. Still no luck. As my new team and I charged up the hill at the start, I realized I had forgotten to tell them to wait by the obstacle if we were to get split up. There was a huge bottleneck of folks at the second obstacle, the mud crawl. Before I knew it, they were already up the next hill while I was still waiting to make my through mud. Last year's Kiss of mud obstacle was more gravel than mud. This time through I was able to float most of the way through before having to crawl the last little bit. The water was cold, but nowhere near as cold as the 38 degree pond during last year's. We continued up another hill until we got to a large tank filled with murky water. A plywood board and barbwire spanned across the tank, forcing us to dunk completely underneath it and surface on the other side. Again, cold, but not that bad.

Here I am right around 3 miles in. There was a sign on the side of the trail that read "WARRIOR DASH FINISH LINE. But this is Tough Mudder and you've only just begun."

We continued up the hill and over a few more obstacles until we got to a second dunk tank. I thought it was a little odd that they would repeat the same obstacle. Turns out they didn't. Sure it looked the same from the outside, but not until I climbed up the ladder to hop in did I realize they had poured bags of ice into this one. There was so much ice in the tank that after I ducked under the plywood I couldn't physically walk through the ice. I had to sort of breast stroke my way through until I could get a hand on the far edge of the tank pulling myself and climbing over the ice.



I've never understood those folks that do the polar bear events. Never had any inkling of a desire to join them, yet here I was.

After hiking a short ways I ran into another bottleneck of folks at the Everest obstacle. This obstacle looked very similar to half of a skateboarding half pipe or the warped wall from ninja warrior. Here I met the best ad hoc teammates I could ask for in Nathan and Katie. We struck up a conversation while waiting in line shivering and all decided to run the rest of the course together. One of the things that Tough Mudder emphasizes is teamwork among all participants, not just amongst your own team. People formed a human ladder at the bottom of the wall while people at the top of the wall would extend out there hands to help pull people up and over. I decided that once at the top I wanted to help 6 people over the wall, because 6 is a good round number. Once at the topI was having so much fun helping people over that I stayed for probably closer to 30 people. Every time someone that was struggling with the wall would make it over the crowd would erupt into cheers and clapping. As I finally stood up to continue on, someone else eagerly took my spot. I figured Nathan and Katie were probably miles ahead by now, so I'd go it alone once again. At the bottom Katie smiled and asked if I was ready to go again. They had been doing the same thing for just as long.

We set out together along the trail coming across fun obstacles like these monkey bars over more murky water.

Another fun obstacle was this year's boa constrictor. The boa constrictor obstacle is made up of corrugated tubes similar to the ones we use for low profile training for firefighting. This year someone had the bright idea to have them slope down into and out of a pool of more cold murky water. As I got up to the obstacle there were lines on both sides, but the middle was free. I figured I'd just hop through the middle one instead of waiting around. After inching my way through the first tube, I soon found out why the middle tubes were free. The water was deeper in the middle so I had to hold my breath and almost completely submerge my head as I crawled through the first part of the second tube. This was definitely not for the claustrophobic.

A few more miles in, Nate asked a few questions about the GRCs and wanted to take a turn with the pack. We started trading off every mile or two. Here, out of all the folks in the Tough Mudder, I had managed to cross paths with someone else that felt more comfortable hiking with a pack than without.

We came across numerous folks that were hurting out in the heat and altitude. Once again all three of us were on the same page. We stopped and asked them all if they were alright and offered gu's, hammer gels and water to those that needed it. For all three of us, this was less about racing and more about the shared experience. I can tell you their company and conversation made a world of difference. Last year's Tough Mudder was around 7 miles and took me around 2-2 1/2 hours to complete. This one was 11+ miles and took 6 1/2. Sure, we definitely could have shaved a bunch of time off if we hadn't stopped to help others out, but then we wouldn't have had this great experience together.

Katie and Nate, I thank you both for a great time and hope to do more GRCs and Mudders with you in the future.

More pics can be found at the NS6 Facebook page link on the right.