Need Motivation? Have a Goal! Camp Pendelton Mud Run.

When the day-to-day workout starts to feel hum drum, give yourself something to work towards. How about a race? One fun, challenging race is the Camp Pendleton Mud Run. The Mud Run is a challenging 10K run with hills, tire obstacles, river crossings, two 5-foot walls with mud on both sides, tunnel crawl, slippery hill climb, and the final 30-foot mud pit. This is the most fun you can have running a 10K! View the course map at http://www.camppendletonraces.com/.
Race individually military or civilian, within your age division, or as a member of a 5-person team. Choose the Open category with no restrictions on attire and footwear, or the Boots and Utilities category, which requires regulation military boots and camouflage utility trousers. They typically have the races 2x a year. The June races are extremely popular, held on multiple days, and usually sell out. So, if you haven't signed up yet, too late. So sad. But, there is still time for the October race.

Some helpful hints for race day:

**Get there early. It may take up to 1.5 hours from the front gate to the starting line. This is no joke. Traffic is a bear and the speed limit on base is STRICTLY enforced. They don't mess around.

**Don't forget the sunscreen. I'm white as a ghost.... only takes me 5 min to burn.

**Your best bet is to wear boots! No worries of losing a shoe. Go get a cheap pair from a surplus store or wherever. Wear them on at least one run prior to the race. They are not comfy, cozy and will kill your feet, but this feels alot better than trying to put back on a mud filled sneaker full of rocks and twigs.

**If you are wearing sneakers and not accustomed to running in wet/muddy conditions, you may want to duct tape your delicate tootsies. Band-Aids usually just get wet and slide right off and create just the right amount of chafing to create a wonderful blood blister. The duct tape wrapped all the way around the heals seems to help a little, but I usually lose as least a couple layers of skin in this race.

**Duct tape your shoe to your foot. Watch out for your circulation, not too tight! When you are trying to pull your foot out of the thick, oozing mud, you may lose your tennis shoe if you have not really wrapped that tape around the foot and ankle. Duct tape is your friend, it's cheap, and you cannot bring too much. Share it with folks and make friends.

**Bring goggles. They may steam up, but when the water and mud is flying and your hand are too dirty to wipe your face, this will be your eyes salvation.

**Use a travel bag you don't mind getting dirty. If it's easily identifiable, even better. They will have you tag the bag, usually with the last 4 digits of your social security number. When you get back after the race, if you can see and id your bag, you may get it faster.

**Bring large trash bags for your dirty clothes afterwards. You will be tired and not in the mood to rinse your duds. Just strip 'em off and put them in the bag. Your mud laden clothing will be heavy, you will probably need to double bag them. Trash bags are cheap; another item you don't want to get stingy with. Bring too many.

**Put your clean items in plastic bags. You will be dirty and muddy as you try to open your travel bag. You don't want to get your fresh clothes as disgusting as you!

**Chicks... Bring a large housecoat or dress. THERE IS NO PLACE TO CHANGE! Your best bet is getting naked under Aunt Gerties old sundress and viola! You are in dry clothes while other think they are hiding behind bushes but are really giving everyone a show! Do I need to explain that it should not be a light color?

**Wear a bathing suit under your race gear. This also makes it easier to change. But you will still need to get the mud out of your nether regions....

**Ladies... If your hair becomes a rat's nest when it is wet.... like mine. Bring spray in conditioner to work through your hair for after the race. There is nothing like wet, muddy locks to make you feel like dancing.

**Baby Wipes! A must. Get a big, cheap pack at Wal-Mart or Target. Unless you want to wait about 30-60 min to take a cold shower. Not me.

**Bring a disposable water resistant camera, especially if this is your first race. Keep it in a Ziploc if you can handle carrying it. Be sure to take pics after the mud pits, the lookout tower, the top of suicide hill, and after the last mud pit/crawl before you wash off! Obviously, this is for the fun run folks.

**Bring a change of clothes. Should be obvious, but I have seen muddy folks getting into their cars. Geesh!

**Bring towels! Really? Duh!

**Another duh? Don't wear your fancy sunglasses. If you have to wear shades, you might want to get an extra cheap pair.

**Leave extra trash bags and towels in the car. You may need to set your stuff on them as well as your wet booty if you were unable to get dry.

**The usually race stuff: Drink at all the water stations, bring some extra water and snacks for post race.

**If you are just racing for fun... Your best bet to get the cleanest is to use the water cleanup station after the mud pit. This will add to your time, but you will thank me later. Clean off your hair here! This is your only chance if you don't want to stand in the shower line.
Rinse off areas that need a little extra attention without giving anyone a show.

**If you feel like going hard-core and doing boots and utilities. Do yourself a favor and cut the bottoms out of your pockets. These will become 5lb mud weights after the first pit!

**If you feel like having fun. Dress up…. My team dressed up like Catholic school girls… little skirts and military boots. It was sooooo fun!!!

**For the folks that are just running for fun, one more tidbit. Don’t get in the race line till the last minute. You may want to use the potty one last time and the first leg of the race is
practically walking. There are so many people. Relax and have fun!

Well, that was more than 2 cents. But, I have done this race at least 8 times and it just gets better and better. It’s a blast and one of the best races out there.

Quick Fit Tip: Burn More Calories with High Intensity Training

Taken from Oxygen Magazine April 2007...

The intensity of your cardio workout effects how many calories you burn well after you are done. The more intense the workout the longer your post workout metabolic rate is elevated and the more calories you burn. Yeah!

So, adding high intensity bursts to your workout will help you shed those pounds. A great way to do this is add high intensity drills into your training. Turbo Kick is a great example of adding such a drill. The 2 min Turbo section gets most people anaerobic and really kicks the metabolism in the booty. Whatever your workout preference add, intensity and feel the difference!

PiYo™ Featured Exercise: Pilates Rollup

PiYo™ Featured Exercise: Pilates Rollup:

Sit in a neutral position with the legs extended. Keep the pelvis and lower body stable by squeezing your thighs and buttocks together as you curve your spine down and up in a fluid, rhythmic sequence. Extend the arms in front at shoulder level. Inhale to roll back by posteriorly rotating the pelvis onto the mat. Emphasize articulating the spine one vertebra at a time onto the mat beginning with the lumbar spine. Exhale to continue rolling the thoracic and cervical
spine onto the mat as. The arms remain at shoulder level until the head rests on the mat. Next, extend the arms overhead. Inhale to lengthen the back of the neck and float the arms to the ceiling. Exhale to roll up by flexing the spine, creating a C curve. Use “scoop abs” to roll up and not your neck and shoulders. Keep your feet flexed as if you are pushing your feet into a wall with your heels secured on the floor throughout the movement.

Benefits
• Strengthens the core
• Stabilizes pelvis
• Spinal articulation

Variations
Leg and arm variations will challenge your control, muscular strength and endurance. Draw the shoulders down away from your ears to release tension out of the neck. Remember to inhale to prepare and exhale as you execute the move. Use Pilates Breaths as you inhale and expand the ribs posteriorly (to the back) and laterally (to the sides) and use forced expiration as you exhale through the mouth.

• Elevated Arms: This variation adds a challenge to the exercise by the arm levers being further away from your center resulting in added resistance. Raise arms to extend up overhead shoulder width apart as you perform the Roll Up. Be mindful of drawing the shoulders down away from the ears to alleviate tension out of the neck.
• Angel Arms: Roll down the same as you would in a traditional Roll Up. As you reach the bottom, avoid letting the head and shoulders rest on the mat. Keep the shoulder blades lifted off the mat with arms reaching toward legs. Then slowly circle the arms out and around (like angel arms) where you can see them in your peripheral vision. (Seeing the arms the entire time assists in keeping
your ribs “knitted” to the top of the abdominal wall.) Avoid using arms for momentum through the “sticky” point. Use the deep abdominal muscles or assist by bending your knees and aiding with your arms on the backs of your thighs.
• One Leg Lifted: For an added challenge and progression, offer a version of the traditional Roll Up with one leg lifted just one inch off of the floor. This should only be performed if control and integrity of movement is maintained. Alternate legs.
• Half Roll: Sit in a neutral position with knees bent and feet flat on floor. Seal thighs together. Inhale to prepare, exhale as you roll back slowly stopping at the “sticky” point where your abdominals shake. Hold. Inhale to prepare, exhale as you roll slowly back up as you think of drawing your navel in an upward. Lengthen spine at the top to neutral position. Arms: Extended out in front at shoulder level, elbows crossed at chest or holding behind thighs.
• Half Roll with Rotation: Sit in a neutral position with knees bent and feet flat on floor. Seal thighs together. Arms extended out in front at shoulder level. Inhale to prepare, exhale as you roll back slowly stopping at the “sticky” point where your abdominals shake. Bend the right elbow as you
rotate and look toward back right corner of room. Inhale to prepare, exhale as you roll slowly back up as you think of drawing your navel in an upward. Lengthen spine at the top to neutral position.

Extra Tip
Continue cuing the group to visualize placing each vertebra onto the mat one at a time as they scoop the abdominals in and upward.

Modification
Perform the Roll Up with bent knees and feet flat on floor. In addition, assist by gently holding onto your thighs if needed.

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