MudRunFun Magazine

December 2013

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writers Whats inside this issue? OCRkids OCRkids Conner Eason & Fallon Bonner. pg 1 Conner Eason Fallon Bonner Allan Ajoy “Athlete Spotlight” Allan Ajoy.....................................pg 5 Elite Racer “Fat loss vs. Weight loss” South East Region Nabilah Fountain.......................pg 13 Race Review -Electric Run Miami Nabilah Fountain Matthew O’Leary.......................pg 15 “Forging Unbreakable Athletes” NASM Certified Trainer Edgar Landa...............................pg 25 Nutrition Coach “Working out Mommy Style” Holly Berkey................................pg 30 Matthew O’Leary Superhero Scramble North Florida Arnel Benawa................................pg 31 Obstacle Runner “Mud Run Fuel” MRF Mag Publisher Roger Smith, PhD.......................pg 39 Race Map Edgar Landa Mud Run Fun.............................pg 43 Team SISU Team SISI Advocate Holly Berkey OCR Athlete / Blogger www.muddymommy.com Arnel Benawa Blogger / Certified Trainer www.ocrtube.com Roger Smith, PhD. OCR Athlete / Prolific Author South East Region

Your kids look up to you asyou did your parents. Why notget them involved in the onething you have in common?The love for crawling, jumping,sliding and all things muddy!Join MudRunFun’s campaignto promote mud running andfun running to kids everywhere.With all these opportunitiesto promote health and fitnesswhile having fun, you cannotlose. Look up events in yourarea. Email your local racedirectors and request that theyset up a kid’s race. Let’s keep ourkids on the right track. Let yourkid become an OCRkid today! 1

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This magazine wouldn’t be what it is Please support them whenDo you have an event you would like t Contact matthew

s without the support of our partners. n choosing your next race. to partner with MudRunFun [email protected]

My name is Allan Ajoy and I am originally from Guayaquil, Ecuador. I live in Miami.I am 37 years old and I am an Obstacle course runner, Crossfit fanatic and a FashionGuru…(lmfao) Every time I run a 5k, an OCR, a half marathon, or participate in a crossfit event I amalive I feel that I am invincible and always try to give my all no matter what!! Why, why Ido that? I come from a family of 3 brothers, I am the youngest and my brothers were soccerstars, well I wasn’t. In fact I was the weirdo, the one who never played sports and theexpectations were so high from the coaches and friends that my whole life in high schoolwas miserable. I was a very bright student but not into sports. Yes I was bullied for beingdifferent. But the only time that nobody couldn’t make fun of me is when I ran. Nobody couldcatch me and I was always in the top 3. Those moments I was happy. But it was only a fewmoments. My college experience was a little better and finally when I got my degree I decided tomove to USA. I was tired being different it was time to go. Now I work in retail industryfor the past 12 years and my life is like everyone elses. Going to the gym and runningon the beach. Almost 10 years doing this and I was still missing something. Yes, I wasaccepted here for who I was….but I was not happy with myself, I was still being chased bythe demons of my past. Three years ago a friend asked me if I have heard about Crossfit. I joined and it was loveat first sight: the adrenaline, the people, the energy, competitive W.O.D.’s everyday, saywhat!!!?

Running is my “passion” and combining Crossfit exercises I was in heaven but one day I saw a flyer on theboard in my box. The “Tarzan’s cup”, that was my first OCR. I didn’t know anything about this kind of race. Iwas dreaming about it everyday, listening from my coach “oh yes those are like “Spartan” “Tough mudder” thoseare tough…..you have to train for it” (I had no idea of what he was talking about)…..but yes I did train for it. Ichanged my diet and my exercising routines. I was getting ready for my first race. OMG!!!!!!! The day came and I couldn’t believe it….hundreds of people dressed in costumes, screaming andgetting ready for a run and mud!! I was like what the heck?? Can we do this? Can we jump in the water, do thisslide, do this monkey bars??? I was in paradise!!!! I got second place that day!!! I couldn’t believe my inner kidwas speechless…Finally I got to do something that made me happy 100%, that made me feel equal because therewas no gender, religion or anything involved it was only mud, run and fun!! (yes MUDRUNFUN)!!!! I started checking in the internet for more races in Miami and I did it for around 6 months until I found“Savage Race” my first Central Florida race, 2 years ago. I went with my (original crazy Miami team) Geishelle,Ricky, Eddie and Mark. That race was fun and tough, yes the obstacles were tougher and the competitionstronger!..but the people we met that day were the best!!!





We had the pleasure to meet Stephanie Magee done. I was very nervous because it is the motherMagnuson that day and she said to us…”OMG of the races “Spartan Ultra Beast” and I felt I wasyou guys are perfect for our little FB group called not prepared but I did train for it and I needed to“mudrunfun”” I was like, wait what? What is that? conquer it!! I needed to get my confidence back andA secret society that only talks about OCR and they yes I did finish and only can say it is so far the besteven offer you codes for discounts, and you can ask experience in my life! That day I finished I cried sofor tips, and you can just be crazy meaning they much, Finally I let it go….I thought about myselfare crazy people just like you!! She was like “yes, being bullied when I was a kid and conquering this Iexactly!” I want in!!!! was finally getting me some respect! My self respect! It was the best therapy I had! It took me minutes when I joined the MRF FBpage to feel I was home I was finally somewhere I Enough of the sad days. NOW I am grown mancould be myself and actually feel normal next to a that enjoys life 100% everywhere I go, I have familybunch of weirdos like James, Doug, Chris, Jason, and the best part I can be me!!!!!!….we are familyKelly, etc LOL that have fun running, conquering obstacles, tears of joy when crossing the line!!!! That my friends you The day I met Damion and Tracy was at FLRoc cannot buy anywhere!!!event. It was so amazing not even because theywere awesome and so welcoming!!! I was already I think my life was designed to be just like therepresenting them as MRF runner, I was so proud!!!! way it was and with my example to bring someSame day I got to meet Joselito and Troy and ran inspirations to whoever wants to do somethingtogether and we won!!! different! HEY IT’S FUN! I said to myself I think can do this for a long Elite or not Elite everyone that does somethingtime….almost 2 years non stop….Spartan, out of their comfort zone is a winner. Everyone whoSuperhero scramble, Tough Mudder, Run for trains hard, who take care of themselves is a winner.your lives, Hog Wild, Squish Squash, Muddy Everyone who accepts people just the way they are isBuddy, Down and Dirty, Armageddon Ambush, a winner.Highlander, The Challenge, etc all the Miami 5k’syou can have and all the half marathons you can I don’t run for me anymore. I run and enjoy lifecount….I was running OCR every weekend….it was for all those people who left us early in this life, Iinsane!!!! run for all those people who are battling cancer, I run for those people injured and probably could This year I stopped a little bit due to some never run again…..for me it is not about being top 3 healthy issues but I am back!!!!….I decided anymore…yes winning is amazing I cannot lie , but my comeback with probably one honestly I have been there and done that. Running of the toughest races I have with my friends Mike, Haidar, Deater is creating memories we can pass to our future generations9 and say yes that was us “the originals”, meeting new people every time that teaches you something that I value more than a trophy!



Friends from Karma, Team Eata, Crossfit 305, Legacy Fit, IRun you guys have make me better not a better runner a better person. The people I have met thru these groups, it has been such an amazing experience! so many stories to tell…I admire each one of you! MUDRUNFUN Family you guys rock!! I have no words to describe how grateful I am to be part and considered part of this family!! You guys rock!!!!!!! LET’S RUN!!!!!!!!!11

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Nabilah Fountainhttp://liveintheskinny.wordpress.comWhen it comes to dropping those unwanted circumference measurements. Weight isn’t the main focus and is only used to calculate body fat and trackLBs, many people opt for the restriction on calories for proper body compositional changes. With a fat loss approach, you will have longer lasting results andmethod. You know…Calories in vs. calories out. And an increased metabolism that will continue to burn fat efficiently throughout the day. Now let’s go backuntil recently, this has been what most nutritionists to “why” calorie restricted diets are geared towards weight loss and has no real impact on droppingand even medical doctors have recommended stubborn fat. When you restrict calories, you dramatically influence hormones that synergisticallyto their clients. The problem is this philosophy is work together to help balance and stabilize your metabolism. Disrupting these hormones willgeared towards weight loss and really has no impact result in increased hunger, decreased energy and uncontrollable cravings. All of which are noton fat loss. Why? Before we go into the why let’s conducive to fat loss. Eating for fat loss means eating fat loss foods. Foods rich in protein and fiber, not lowdiscuss the difference between the two. Weight loss calorie garbage. Keeping your insulin regulated is also important because when insulin is present in theencompasses pounds dropped during a dieting body it acts as a fat lock hormone which means excess calories will be stored as fat and will not be usedcycle. There is no real focus on body composition for energy. Finally combining a safe and effective workout with a well designed fat loss program willbecause the main concern is watching the scale not only have you burning fat like wild fire but keep your metabolism stoked for years to come.needle move to the left. With weight loss you areprimarily losing muscle and water with a minimalamount of fat being burned. When muscle is brokendown due to lack of nutritional support and exercise,you are essentially breaking down your metabolicmachinery that burns fat and disrupting hormonesthat aid in the fat burning process. This is why calorie restricted diets result in, for the most part, a huge regression13 in progress. Fat loss, on the other hand, focuses on body composition; body fat and





The Eletric Run - Miami centralizes drug use and usually violates noise ordinances. Now let me say right here that TheSaturday, November 23rd 2013 Electric Run is NOT this type of rave. I did not seeMatthew OLeary any drug use or anything like that. What I did see was one KICK-ASS PARTY. And that is what sells The first time I went to The Electric Run was this event.in Southern California. It was their first event.10,000 people as far as the eye could see, dressed Are you into psychedelic visuals? Do you likein blacklight responsive colors and armed to the trance, dance and electronica? Then this is theteeth with glowsticks, necklaces, bracelets and even race for you! 3.1 miles of dance music to keep youeyeglasses. Carmen Electra was on the mic, keeping in a motivated, rhythmic run. Colors, visuals andeveryone waiting to run amped up, which was a lighting effects that will entrance. And where do yougood thing because I was in the middle of those 10k end up at the end? A stage with a DJ and one crazy-people waiting to run and it took hours before we ass group of people.got to the start line. Wave after wave was sent off.The energy was high. The anticipation was electric. The Miami event had a more teen to early 20’sEveryone could feel it. You couldn’t help but smile at people than I see at mud runs and obstacle coursestrangers standing beside you. runs. I saw some families and even some strollers. Unlike the SoCal event, I did not see many people Tracy Trombley (MudRunFun) had also been to running. In fact, so few people were that I jokinglythis race before in Georgia. So when I heard there called this one The Electric Walk. And that is mywould be one in Miami we really had no choice, we next reason this is a rave in disguise, this crowd washad to go again.. not here to run. Well, at least most of them. An hour and a half from Orlando to Palm Bay If the SoCal event was 5 stars I would give this 4.and then three hours south to Miami we arrived The next one is in Orlando Florida in February andshortly after the gates opened. With roughly 6,000 I WILL be there. I hope you will to and make surerunners this was no small event, although not as you register as team MudRunFun!packed as the SoCal event. In my heyday (yes I saidit) I may have spent a weekend or two at a rave. And 16I have to say, this race is a rave disguised as a 5k. Letme tell you why. From the moderate experience I have in therave scene I have to come to understand thatlocal governments do not want raves in theirneighborhoods, and for good reasons. It disruptstraffic, requires a police force for large crowds,





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Get Social28,000 + Members!Have a group of your own? Get exposed to 28000 + subscribersby joining the MudRunFun social networkEmail [email protected] for detailsFacebook Meetup North East NorCalhttps://www.facebook.com/groups/345499792229163/ http://www.meetup.com/Bay-Area-Mud-Run-Training/ North West Texashttps://www.facebook.com/groups/346549892093878/ http://www.meetup.com/Obstacle-Runners-Racers/ Mid West Virginiahttps://www.facebook.com/groups/368390809896037/ http://www.meetup.com/Mud-Race/ South East Twitterhttps://www.facebook.com/groups/342706172412258/ South West MudRunFun https://www.facebook.com/groups/224920700964320/ https://twitter.com/MudRunFun Matthew@MudRunFun https://twitter.com/masteroleary

Team Highlighthttp://www.sisuteam.com By Edgar Landa - The Early Days people joined the fledgling Facebook page and before long they had 30-40 people regularly joining A few short years ago Team SISU co-founder them on adventures with tires, sledge hammers,Daren De Heras signed himself up for the Spartan axes, bricks, logs and sandbags.Death Race in Pittsfield, Vermont and begantraining for what is arguably one of the most Team SISU arrived at the Summer 2012 Deathphysically and mentally challenging endurance races Race prepared and confident. AND supported…in the country. He ultimately DNF’d at his first by a phenomenal crew of Team SISU members, whoDeath Race but little did he know that the seed for also made the trip to Vermont from Los Angeleswhat Team SISU would become had been planted. and other parts of the country. It became evident that SISU had become more than just a name on Shortly after that first experience in Vermont a a t-shirt. They were seeing the camaraderie andfew Southern California racers contacted Daren to training pay off. They became aware that a team canpick his brain about the Death Race the following accomplish so much more than an individual. Theyyear. Being the gregarious person that he is, Daren inspired each other to push beyond their limits.invited them to train together in preparation for A number of Team SISU finished the 2012 Deaththe 2012 race. Over the course of the year they Race, but more importantly for Team SISU, Darenran together, carried heavy and awkward items up De Heras talked…a lot…to lots of people. Gaband down mountains, and tested their endurance is Daren’s gift. He talks, and yaks, and gabs. Andby going on 12-18 hour overnight rucks in the he gets people excited. By the time they got homemountain areas around Los Angeles. A few more Team SISU had grown and many folks were asking

about getting a SISU Team going in their neck of brand is run by a core group led by Daren De Herasthe woods. And so, the seed that had been planted and Spartan racer/promoter/coach, Matt Trinca.just a year earlier had grown into something Darencould now see had potential for even more growth. One of the unique characteristics of Team SISU: not only is it a team that trains and races together, itThe Weeple-SISU Connection is also a group that creates and runs its own events. Around this same time Daren met Weeple Army And they are becoming more popular, not just because they are designed for bad-asses, but alsofounder Dave Huckle. For those that have been because they also make room for athletes of variousliving under a rock for the past few years the Weeple levels to test their endurance and fortitude. SomeArmy has become a force to be reckoned with at events vary the weight requirement of objects toobstacle course races and other race events across be carried, and others have different distances tothe country. The Weeple Army members show up cover, or time spans to survive. Regardless of theen masse in their green and black Weeple Armyrace gear waving the Weeple flag. They come torun together and help each other out on the course.No Weeple is left behind. This ethic has attractedathletes of all levels and ages and encouraged themto get off the couch and challenge themselves withthe support and encouragement of their fellowWeeples. The Weeple reach is both near and far. In 2012,the Weeple Army was crowned the Biggest Teamwinner by Spartan Race. The relationship between Team SISU and theWeeple Army is symbiotic with lots of crossover inmembership. The two groups actively seek waysto collaborate and the partnership has solidifiedrecently as Team SISU has officially become the“extreme training branch of the Weeple Army.”SISU Now As Team SISU has grown, so have its aspirations.What began as a rag tag group of a half dozen peoplehas expanded to over 1,000 people spread across thecountry, over four SISU chapters: SISU West (theoriginal), SISU East, SISU Midwest and SISU Texas.Each chapter is led by a SISU ambassador with thefreedom to organize their own local events. The SISU

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difficulty level, Team SISU events strive to support great attitude is required. Be careful what you eatand encourage all participants, even as they are put beforehand, because you might be seeing it again onthrough pain and suffering! the way up, after a few rounds of this workout! “We want to make our brand of extreme more And, of course, there are the SISU capstoneaccessible to the masses…in essence, bring everyone events. These are the ones that Daren De Heras,their own version of the Death Race,” says Daren De Matt Trinca and the rest of the Team SISUHeras. “That’s why we make all our workouts and Leadership Council plan and prepare for monthsevents scalable.” in advance. They pull the best aspects of the many races and events they have collectively done and The inclusive nature of Team SISU have made include the Team SISU brand of gut testing andthem attractive to many people. Some fail, and encouragement…even as participants are beingsome succeed. Some realize they actually have more pushed to their limits.fortitude than they gave themselves credit for. Allwalk away with a sense of accomplishment, knowing The SISU F.O.R.G.E. – The inaugural event will bethey tested their limits and survived. held on March 1, 2014 and will be a simultaneous team ruck in four different parts of the country.SISU Events Each SISU Chapter will be organizing their own 13- SISU sponsors events year round but some of its hour urban/rural adventure ruck in what organizers are calling the “Fraternal Overnight Ruck Grandmore popular ones include: Event” or “F.O.R.G.E.” for short. Despite the word “fraternal” in its title, this is an adventure for both The SISU 24 – A 24 hour adventure race in the men and women. Teamwork will be required. Teammountains and beaches of Malibu, California. Sand weights will be provided. And of course, the SISUin your shoes and cold water are the least of your brand of hurt will be dished out.worries at this race! And then there is the grand-daddy of all SISU The Upstream Challenge – Who would be crazy events, celebrating its 3rd consecutive year in Mayenough to follow-up a 4-hour boot camp with a 25- 2014…The SISU IRON.mile bike ride with 2,000-ft of elevation gain? AndTHEN have an obstacle course race? Team SISU, The SISU Iron – The third annual Iron will bethat’s who! begin on May 2, 2014 and, depending on the level chosen by the athlete, will end on May 4. There are The SISU Triathlon – This is a triathlon done snakes, bears, steep hills, single track trails, creeksSISU style! The Rose Bowl Aquatic Center, and and waterfalls. This event is done in partnershipthe trails around the world famous Rose Bowl, with the City of Monrovia at Monrovia Canyonprovide the paths to pain and suffering. Buckets and Park. This is definitely rugged, wilderness terrain.sandbags are mandatory. Crying is optional. There are three levels to choose from: the 10-Hour Ralph Macchio Level, the 20-Hour Chuck Norris How to F*ck Up A 5-Miler – A 5-mile track Level, and the 30-hour Bruce Lee Level. Regardlessrun…with hundreds of burpees, squats, pushups, of the level chosen, the Team SISU organizers aresit-ups and sledge hammer drills every ¼ mile.How many circuits can you complete in 3 hours? A

29 cooking up a tough event that will challenge, break, and lift all participants! Participants are given a mandatory gear list, but other details about the event are kept secret, so as not to ruin the surprise. The SISU Iron has athletes flying in from around the country and is aiming to become the premiere adventure race in the Los Angeles area. One Log At A Time As the popularity of Team SISU has grown, so has interest in its events. Daren certainly imagined a team SISU that was more than just a bunch of friends training together. What he did not anticipate was the immense interest in the Team SISU brand of pain and suffering equalized by support and encouragement from fellow members and racers. With the addition of Matt Trinca and its Leadership Council of dedicated volunteers, the team’s organizational structure and media presence has also grown. You can find Team SISU on Facebook and on its new website (www.sisuteam. com) where visitors can find information and register for events and load up on Team SISU gear. Additionally, Team SISU has partnered with Spartan Race and SoCal OCR Fit in Long Beach to sponsor local Spartan Race 300 WODs. Team SISU boasts several sponsored Elite Spartan Racers including Miguel Medina currently training in the cold and snowy mountains of Vermont. And in December, Team SISU members and Death Racers will attempt to raise money for a charity (and break the Spartan record set by Daren last year) by running 8-10 laps of the Malibu Spartan Sprint, each lap with a different weight or physical restriction. A lot is happening for Team SISU but Daren and Matt could not be more excited for the adventure that lays ahead…one step, and one log at-a-time!

http://www.muddymommy.com Regular workouts are great, but sometimes the as well!best (and most fun!) way to burn calories is withyour kids! Next up? Bathroom dance party!!!!!! Seriously. Mason and I like throwing on some fun party tunes Recently my son Mason and I had a blast and jamming along during bath time! It’s a lot of“working out” together by simply playing around fun, give it a go.the house! Time to wind down. Kidding! Watch an episode So here’s our little workout, courtesy Mommy and of Yo Gabba Gabba and dance along the whole time!Mason: Finally, it’s time to brush teeth, but afterwards Run around the house for several minutes with be sure to fly your child like superman through thechild riding piggy back. This is especially fun if you house and into bed.have pets to chase you, as this results in hystericallaughter from child. The pets also get a great End the night by taking silly pictures, sharing lotsworkout in as well. of giggles, read a great story, and finish with a hug and kiss goodnight. Do the airplane! You know this one! Lay on thefloor and lift child up in the air pretending they are Whew! Now that was a workout! Rehydrate with aan airplane. Alternate using arms and legs for lifting, glass of Chardonnay.and feel the burn! Great job Momma (or Daddy… this one’s fun Okay, time to get serious. Teach child what push- for all)! You just burned a few calories while alsoups, crunches, wall-sits, and planks are! It’s super enjoying a fun night bonding with yourcute to see them try, plus you get a nice workout in kiddo!  30~Holly



Superhero Scramble - North Florida 2013 - Troy King: The best part of SS (Superhero Scramble)VIDEO and Athlete Interviews for me, is the Scramble Gamble (Elite Wave with Prize Money Eligibility). It always brings out thePosted by Arnel Banawa on November 18, 2013 best competitors to measure myself against.Wow! I had the opportunity to experience the Steve Miller: I really liked the obstacles they were allSuperhero Scramble North Florida Event this challenging but not impossible and they tested yourpast weekend, and I’m going to say it again, the endurance.Superhero Scramble is one of my TOP 3 when itcomes to the most challenging, organized, high- ARNEL BANAWA: Which obstacle was the mostquality, and fun obstacle course races (OCR). challenging?I spoke with OCR Athletes Ken Corigliano (1stPlace Overall) who is the Air Force Athlete of Ken Corigliano: Probably Mounds of Doom, itthe Year, NCAA Top Div II Athlete of the Last 40 had five or six deeply dug holes with huge piles ofYears (40th Anniversary Tribute Team) 2013, and dirt in-between, we all were gassed after those for aFinished 45th in Triathlon at the World Military few seconds.Games 2012, Paola Reategui (1st Place Female), TroyKing (4th AG, 10th Overall), and 53 year old OCR Paola Reategui: The most challenging obstacle hadCoach Steve Miller(2nd Place AG Open), about to be the rings and the last rope climb up the wall.what they thought about the event. Check out what Troy King: The rings challenged me the most. I lovethey had to say: them, don’t get me wrong, but they gave me hell this time. I lost my rhythm and ended up “two handing”ARNEL BANAWA: What did you like best about each ring. I finally completed them after losing twoSuperhero Scramble North Florida 2013? spots.Ken Corigliano: Had two fast guys, one was anOlympian other finished 34th overall at the BostonMarathon Two really tall obstaclesPaola Reategui: My favorite part about SuperheroScramble came down to two  things: 1) it was moreof a runners race for the first 2 miles giving me anadvantage to open up the lead on other competitorsand 2) i loved their new obstacle where we had toclimb the ladder and hop down the haystacks. It wasa bit scary, at times I felt I was going to topple overwith one of them.(Paola Reategui)

ADVERTISEMENT: Use P90X2 Training for Paola Reategui: No, unfortunately I was not able toObstacle Course Racing - Click Here! complete all of the obstacles. I had to complete two penalties. The first one was the plank walk (balanceSteve Miller: The rings. My hands were wet and it beam). It was very upsetting because that was themade it slippery. first time I failed at that obstacle. I lost focus once the planks starting wobbling, lost balance, and fellARNEL BANAWA: Did you complete every over. The second obstacle I was not able to completeobstacle, if not which one(s) did you not complete, were the rings. That part was most frustrating toand what do you feel went wrong? me because I know I can do them, however, my hands were wet and when i tried to swing my handsKen Corigliano: Of course. automatically slipped off the rings.

Troy King: I did complete all obstacles - so no 34burpees or spins =).Steve Miller: I fell of the balance beam. I need towork more on stabilizer muscles and focus better.My balance is shaky!(Coach Steve Miller)ARNEL BANAWA: How do you train for ObstacleCourse Racing?Ken Corigliano: I do a lot of brain training toincrease my proprioperception and ability toquicky (and unconsciously) place my feet, handsand adjust my center of gravity. I think anyone canget fast, pretty easily, but not many people can dophysical exertion and deeply think at the same time.Especially with this new generation that has a largepercentage of them that can benefit from learning tofocus on one thing for long periods.Paola Reategui: I have not been training for ObstacleCourse Races. I have currently been training fortrack & field. However, I feel that very similartraining applies for cross country runners and OCRrunners. The best way to go about training for anOCR’s is to build a good base first. There are noneeds for excessive amounts of speed workouts.Nice long easy runs are the best way to go andafter a few months of building a good base, thenincorporate tempo and light interval workouts. Thenof course, definitely include the gym about 3 timesa week which I have to say this has been my greatestweakness as I have not lifted a weight in months.Troy King: I train for OCR with intense upper bodycircuits in the gym. I always superset push and pull.

And the key is a lot of running. You have to be fast Ken Corigliano: Overall I give the SS North Floridato stay at the front - period. Strength only gets one a 6.5 out of 10. First let’s go through the dirty stuff:so far. • Price was too high • Waves/Heats went off at random andSteve Miller: Training is fun for me. I combine unannounced timehome workout programs Insanity, Asylum, P90X, • More energy in the announcer and music before,and Body Beast along with some gym workouts and during and after the eventSpartan WOD’s. I also use my environment and run • Have food for finisherssand trails along with nature trails locally. So anyway on to the good stuff:ARNEL BANAWA: Please give me your overview After the initial awkwardness of start times changingfrom the event (organization, obstacles, competition, a few times, and the first mile or so being 180food, etc. degree turns, I was pleasantly surprised to see some killer wooded sections of the race. I LOVE running through areas with no trails, be it jungles, woods, swamps or rainforests. There I dropped about eight

guys and closed in on first and second place. They I chose to conserve energy up until this sectionran off course so I caledl out to first place to let him at which I went all out and put some measurableknow. Nonetheless I felt confident in my ability to distance between him and I. At the Arach-Net-catch them.   Phobia, we separated for the final time and then decided that I open up all the speed I couldThe first tough obstacles came up were Mounds of muster without blowing up. I dove straight into theDoom which were very tough. Initially I try run swim section and breathed only a few times acrossonly as fast as I can with just breathing through my the ~80m swim section. It all paid off.  nose so it keeps my heartrate from skyrocketing or At the finish I was 1:05 ahead of second place fromgoing lactic. But on these things, wow I was gassed, at one point being nearly 20 seconds behind.especially because I was only a few feet from first (Ken Corigliano)and second. So I was more focused than usual. I wasbreathing heavily but was hoping they similiarly Paola Reagetui: Overall, I feel that the races are wellexperienced this. put together. Throughout this 2013 year, SHS has definitely improved with starting races on time.We emerged from the woods to the spectator area The competition has gone down a little bit but Iwhere we then ascended the Leap of Faith obstacle believe that is due to their location. I don’t thinkand several bystanders shouted to me that the front they choose prime locations whereas choosingguys looked tired. When I got up on the LoF I a bigger city will definitely draw in masses andlooked down to see the other two swimming with therefore increase competition. My team went outtheir heads were fully up and mouth open breathing. there to face good competition and win moneyMy heartrate was low enough to continue easy but we were the only team to sign up. This was abreathing. Then I knew soon it was going to shape disappointment because they offered no moneyup in my favor. since there were no competitors which of course is understandable but again, it’s due to their locations.As we pushed through the spectator area and Overall, the environment at the race is always fun.approached the lake, I jumped in and assumed first They play great music and always have a great liveplace with quickly pulling the cable while my head performance at the events.was down and buried in the water. First place wasbreathing heavily and may not have been able to put Troy King: I always enjoy Superherohis head under, assuring far slower progress across Scramble. Sean does a great job of creating a greatthe water. atmosphere and a challenging course. I want to see him succeed, because it is always a blastAfter the water section, first place faded back to to run the gamble.third me and another guy went back and forthfirst and second until this super long mud section. 36

Steve Miller: I thought the event was well organized,They could improve on course marking andthe course marshalls were not the greatest.Thecompetition was outstanding I met some of theelites and ran the competitive wave with them.Improvements on locations such as showers wouldbe great. I inquired at 3 locations and nobody couldtell me where they were.ARNEL BANAWA: When is your next race?Ken Corigliano: Bad Ass Dash, Punta Gorda, FLPaola Reagetui: My next race will be the SuperheroScramble Worlds in Miami, January 11, 2013.Troy King: My next major race will be the jax bankmarathon dec 29 for a Boston qualifying time of sub3:05. Ss Miami is my next OCR in jan 2014.Steve Miller: My next race is the Spartan MilitarySprint in Tampa Feb. 15th and I am looking forwardto my first Spartan Trifecta!CLICK HERE TO WATCH THE VIDEO -SUPERHERO SCRAMBLE NORTH FL 2013 (ThisOCR video is not playable on mobile devices dueto music copyright laws, please view on your PC/MAC)~ Arnel Banawa is a P90X Coach, InternetEntrepreneur, OCR Athlete and Blogger.Connectwith him on facebook!For more OCR Reviews, please check out my friendsat MudRunFun.com

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The Mud Run Blueprint for Fitness Every mud run attracts hundreds of people who are all at a very different place in their fitness and by Roger Smith, PhD competition journey. There are the top competitors who train daily and may be winning marathons in Run 3 miles, 4 miles, 5miles, 8 miles, or 12 miles. their off days. Then the dedicated mud run athletesClimb walls, ropes, and trees. Crawl through foul do this every Saturday and are above average inblack mud, creeks, and shock wires. That can burn fitness. And finally, the newcomers who have seena lot of fuel. How do you pre-fuel before an event? the videos, been pumped up by a friend, and haveHow do you re-fuel during and after an event? no training at all in preparation. The fuel plan here will support most people, but it won’t turn a The traditional methods are (1) spaghetti dinner newcomer into a superhero in the week before athe night before, and (2) sports drink during. But race.these are like your dad’s old tennis shoes. They don’treally work that well, but they were all he had 20+ Pre-Fuelyears ago. Athletes and scientists have learned a lot The food you consume during the three dayssince then, one key thing being that spaghetti andsalty punch are not very good performance fuels. before your race will be the fuel in your system thatEating spaghetti the night before a race gives you determines how well you can perform. During thosesome available energy from the carbs. But it mostly days you should eat the way you know you shouldgives you a stomach full of pasta that you have to be eating all of the time – fruits, vegetables, grains,carry with you through the race. And anything that lean meats, eggs, and nuts. Avoid fried foods, bigis still in the stomach and digestive track has not doses of sugar, and strong alcohols.transferred its energy (calories) into your musclesand blood stream yet. The energy stored in your Be conscious of your water consumption. Thebody primarily came from foods and water that you best method is to carry a water bottle with youconsumed over the previous several days. throughout the day and consciously consume 64 ounces each day. Sports drinks provide sugar, sodium, andpotassium – all good things. But simple sugars burn You should have six small meals each day with atoo fast in your system and drop you off a cliff after focus on protein, complex carbohydrates, and fibers.a couple of hours. These drinks are also easy to Most American diets come preloaded with enough“over drink”, putting too much salt into your system, fat, sugar, and salt that there is no reason to plan towhich will suck water out of your muscles into your put more of them in your pre-race meals.stomach. Then the digestive process will reverse thateffect by pushing the salt into your tissue where it As the race clicks closer you can switch out awill hold extra water and create water-swollen hands protein serving for a complex carbohydrate servingand feet. so you are eating more carbs each day as the race approaches. Every fitness book and magazine So pasta and salty punch are not necessarily bad, provides some form of diet plan. These are full ofthey are just easy to do wrong. So how can you pre- great meal ideas and most of them are similar forfuel and re-fuel better than your dad did? the days leading up to a triathlon, marathon, long obstacle course, or other multi-hour competition.

They all look something like this. The day of the run, have a protein drink for Your body-machine converts very roughlybreakfast, made with some juice, almond milk, packaged energy into a form that can be stored soprotein powder (preferably whey isolate), cinnamon, that it is available for quick use and long-term use.and nut butter. Follow that with a half cup of oatmeal The chemistry that is necessary to accomplish this isif you have more than an hour until the race starts. complex and governed by the laws of physics. Every food takes a certain amount of time to breakdown On the drive to the race drink water for and to then transfer that energy into the muscles,hydration. But stop drinking about an hour before bloodstream, and fatty tissue. This process cannotthe race; you are less likely to be looking for a be speeded up just because you ran for your life forcomfort stop in the middle of the race that way. ten minutes (from a tiger) or for an hour (in a mudIf the time since breakfast is over 2 hours, then run). The process happens continuously and steadilyeat another piece of fruit or a fruit sauce packet. throughout the day and night with some smallDo not consume complex foods like protein bars variations.immediately before a run. In general your body can refuel itself with fluids,Re-Fuel Your body is constantly burning fuel and electrolytes, and calories at the following rates:refueling itself from internal stores in your stomach, • Fluids 16-28 oz/hrmuscles, and fatty tissue. Most people are surprised • Electrolytes 100-400 mg/hrto learn that these two processes do not happen at • Calories 150-280 cal/hrthe same rate. Your body has the ability to ramp upperformance and fuel burning by as much as a factor This does not speed up just because you areof 10X. But, it does not have the ability to change the burning fuel faster than this. So you cannot improverate at which is absorbs new fuel. If you think about your performance by pouring more fuel into yourhow the body is constructed and what it needs to stomach faster. That bulk material will just becomeperform for survival, this makes complete sense. extra weight for you to carry and it will unbalance

your body causing cramping, nausea, and possible Dr. Roger Smith is a researcher at Floridavomiting to get rid of the material that cannot be Hospital, author, and avid mud runner. He competesused. with the old guys in every mud run around Central Florida. This column was drawn from his book The You should refuel your body at the rate at which it New Blueprint for Fitness: Mud Run Edition, whichcan absorb the fuel, not at the rate you are burning is available at Amazon.com.fuel. The two are seldom balanced during your day, http://www.NewBlueFit.com/including when you are on a mud run. 42 Assuming that you have pre-fueled your body andyour run is less than an hour, you can get through itwith the water stations along the way. Those 4-6 oz.cups are usually available every mile, giving you 16-24 ounces in a four mile race. The electrolytes andcalories can be replenished at the finish line with acouple of pieces of fruit and a small bag of peanuts. But if this is a longer 6, 8, or 12 mile run like theSavage®, Spartan®, or Tough Mudder®, then youmight find the need to carry a little fuel with you onthe race – but just a little. It should require only twogel packs or fruit sauces and an electrolyte tablet foreach hour you will be on the course. These will giveyou the amount of fuel you can actually absorb andput to use, without dumping bulk into your stomachthat is going to create a negative effect. For a long race I like to use a PowerBar®“Performance Energy Blends”, which is just fruitsauce, and a Hammer Nutrition Endurolyte™ tablet.A couple of these in a pocket are more than enoughfor a 12 mile race. Then after the finish line havean apple, banana, and peanuts to top you up andprevent a post-race crash. This is usually followedby regular eating and drinking like it was any otherweekend. For best results, train more, worry less, and cometo the race planning to have a good time.

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