It all started with a trail run! I really wanted to do a marathon and even did the Cheseboro 1/2, but while training for a full is when I found out I had spinal herniation's. Very depressed at my finding of L-2,3,4,5 with mild herniation, I back off on my running. Finding that it depressed me more not to run, I got back on the trails. Finding that it is just the constant pounding that was killing me. That lead me to my first "Obstacle Course" race.

2012 Malibu Spartan Sprint. I was hooked, I followed with the "Super" in February '13, and this year '14, I added the "Beast". Working my way to my first "Trifecta"!

I found that the break up of the run really worked for me. Although I hate those could water swims, I love being out there challenging myself!

To find some races/challenges near you:

spartanrace.com

gutcheckfitness.com

As an intro to outdoor training, start with a 2-3 mile run and preform 10 burpees every 1/2 mile finishing with 10 burpees and a 60 second plank.

For some outdoor fun on the weekends, drop me a message or text!

"BEAST MODE""

    3 times

   Finisher 3 sets of "KILLER SIXES"

6 sets of 6 reps (36 reps) with out stopping! From a standing position

     Lateral raises

     Military press

     Front raises

     Military press

     Lateral raises

     Military press

Dec 12, 6 mile treadmill 2.5% incline 6.0 pace

             Warm-up, 3 sets of 20 stars bursts and 20 split jumps.

Dec 13, Tread run 3.5 incline 4.5 pace 1 mile

             Back squat 100 lbs 15 reps

             30 LB lunge walks 30 reps

             10 lb sandbag 1/4 turn step up. Start with step to the side of you 1/4 turn to step up.

2 Times

   1 mile 4.5 incline 5.0 pace

   repeat leg circuit 2 times

   1 mile run 5 incline 5.5 pace

Dec 14. REST!

Dec 15, 1/2 mile run, 30 lbs sandbag squat curl press 15 reps

             30 lb sandbag reverse lunges 20 reps

             Standing high row 50 lb 15 reps

             15 push-ups 20 mountain climbers

             Squat row 70 lbs 15 reps

             Rope triceps push down 50 Lbs 15 reps

             Hanging straight leg raise 20 reps

             5 minutes Stair Mill level 7

             repeat circuit above

             Run 1/2 mile 2% incline 6.0 pace

             Repeat circuit above adding 30 burpees at the end.

             run 1/2 mile 3% incline 6.0 pace

Dec 16, 2 mile street run

             Russian twist with 18 lb ball

             Running mans (1 arm 1 leg v-ups alternating)

             1 minute plank

             3 times

Dec 17, run 1/2 mile, with 30 lb sandbag, lunge walks, front squats, 6 flights of stairs.

10 star burst.

            run 1 mile repeat adding 2 flights of stairs (8) 5 star burst (15)

            run 1 mile repeat adding 2 flight stairs (10) 5 star burst (20)

            run 1 mile repeat adding 2 flights (12) 5 star burst (25)

            run 1/2 mile 30 burpees 20 military sit-ups

            run 1/2 mile side plank with 10 arm rotations , 10 side hip extensions both sides. Plank 1 minute.

            run 1/2 mile,

Stretch, Cobra, downward dog 3 times, pigeon pose 2 minutes each hip, Cobra, half moon pose and reverse half moon pose, 1 minute each side.

Dec 18, treadmill for speed. 6.0 pace for 7 miles. sprinting at 7.0 or higher for the last 1/4 of each mile.

             Stability ball crunches with a twist super set with straight leg raises on the roman chair.

Dec 19, 65lbs (adding 10lbs each set) straight bar back squats, 30 lbs sandbag step ups, 30lbs sandbag lunge walks. (Tri-set) 4 times. Followed with a 2 mile treadmill run. 2% at 6.0

Followed by stretching

Dec 20, 2 mile trail run, abs and stretch

Dec 21, 8 mile run Cheseboro Cyn

Dec 22, 4 mile trail, Victory trail head, West Hills

Dec 23, Full body strength training,

     Incline Db chest press      wt                         reps

                                     30/40/50/50           15/10/4/2-4

     sets Wide gripe pullups       BW                5-10 each set

     super set 4 times

Incline smith press          70/80/100/100      12/10-12/8-10/8-10

sets seated row           70/80/90/100                 12/10/8/8-10

    super set 4 times

Stability ball Db chest fly   20/25/30                12/10/8-10

Stability ball Pullovers       20/30/35                15/12-15/10-12

Assisted dips                                                  10/10/10

    tri set 3 times

Stability ball (toes on ball) pushups

                                           BW                         15/15/15

Standing row with rope    80/90/100                  15/15/12-15

    super set 3 times

Standing military shoulder press      45/50/50     15/12-15/12

Straight bar bent over row           45/50/50         15/12/12

    super set 3 times

Battle rope squat wave 10, external rotations, 12, high pulls 10

kettle bell Standing lunge s 20/25/30                  15 each leg

Double kettle bell swing      30/30/30                     15/15/15

Double kettle bell squats     30/30/30                     15/15/15

    Giant set three times

V-up rotation abs           10                                        30

straight v-ups                10                                        20

    two times

2 minute plank

Stretch

Dec 24,run 3 easy miles

Dec 25, rest

Dec 26, run 4 easy miles

Dec 27, rest

Dec 28, rest

Dec 29, Chesboro Cyn 10 miles

Dec 30, Massage