Hazards, 81–82
Heatstroke, 82
Helping at races, 81
Hero Rush, 27
Heyerdahl, Thor, 200
Hill training, 123, 131
Hopping, in striding, 115, 117
Hopping obstacles, plyometrics for mastering, 143
Hydration, for endurance OCR events, 209, 211
I
Injuries
preventing
with core strength, 124, 125–26
with Parkour, 119
in plyometrics, 137, 138, 143
types of, 81–82
Iron Warrior Dash, 85
J
Jones, Beth, 192
Jones, Paul, 64
on New England Spahtens’ story, 47–62
Jordan, Michael, 153
Journaling, 157
Jumping lunges, in plyometrics, 143
Jump knee tucks, in plyometrics, 142
Jump rope, in plyometrics, 141, 142
Jump training. See Plyometrics
Jurek, Scott, 190
K
Keneally, Scott, 11, 25
Kettlebell swings, in CrossFit workouts, 174
Kickboxing, for strengthening core, 128, 131
L
Lat pull-downs, for increasing grip strength, 146
Layering clothing, 82, 84
Lee, Bruce, 131
Lifting heavy weights, proper technique for, 125–26
Livingstone, Guy, 22
Local races, benefits of, 31
Log carrying, for toughening hands, 146, 149
Log Hop
plyometrics training for, 132
striding for mastering, 115, 117, 119
Lower back, strong core protecting, 125–26
Lower back pain, from weak core, 121–22
M
MacKenzie, Brian, 181
MapMyRun app, 94
MA Spartan Race, 59
MA Spartans, 48, 49
Matesi, Anthony, 102, 104
on mastering monkey bars, 99–103, 105
Maximum Adventure, 25
Méthode Naturelle, 107
Midday races, disadvantages of, 79, 87
Military training, 19, 32, 107
Money saving, through volunteer work, 81
Monkey bars, 42, 98, 102, 104
difficulty levels of, 99
improving mastery of, 103, 105
techniques for, 101–2
increasing strength for, 99–100
race day tips for, 102–3
Morning races, advantages of, 79, 81, 87
Motivation
finding, 153–55, 157–59
for running, 94
buddy for, 93, 94, 97, 97
MuckFest MS, 56
Mudathlon, 31
Muddy Buddy, 20
Muddy Mommy, 33, 36
on getting started with OCR, 38–40, 45
story of, 35, 37, 45
training recommendations of, 40, 42
Mud Endeavor, 31
Mud pits, 21
Mud Run, 25
World Famous, 20
Mud Run Fun, 61
Mud runs
popularity of, 13, 27
in Tasmania, 32
Mud Sweat and Beers, 32
Muscle-up bar, on obstacle wall, 166, 168, 169
N
Neck injuries, 81–82
New England Spahtens, 46, 47, 192
focus of, 50
growth of, 50, 52, 53, 56, 59, 60–61
members’ experiences with, 47–48, 52–53, 55, 59, 61–62
origin of, 48–49
races of, 53, 55, 56, 59
shirts of, 49, 50, 55–56
socializing among, 59
social media use by, 48, 53, 55–56, 59–60
training by, 56, 59
Newer races, tips for choosing, 73–74, 76
Numbering racers, with markers, 20
Nutrition. See also Food
critical for athletes, 186
diets for
Paleo diet, 185, 192–94, 195
whole-food, plant-based diet, 185, 186–91
for endurance OCR events, 203, 207, 209, 211, 211
resources on, 192
Nuts Challenge, 25, 31–32
O
Obstacle course racing (OCR)
in Australia, 25, 32, 73
backyard (see Backyard obstacle course)
current state of, 27, 29
definition of, 19
eating for (see Food; Nutrition)
excuses for not trying, 37
first race in (see First race)
fun and themed runs vs., 29
future of, 29
groups, 214–15 (see also specific groups)
finding or starting, 62, 64
helping with race selection, 74
growth of, 27, 33
history of
ancient, 19–20
modern, 20, 22, 24–25
mainstream crossover of, 32–33
media coverage of, 13, 24
motivation for (see Motivation)
number of participants in, 25, 27
organizations providing, 25
closures of, 27, 29
permanent race sites for, 31–32
popularity of, 13, 27
problems in, 27, 29, 32–33
resources on, 217
training for (see Training methods)
in United Kingdom, 25, 31–32, 73
in United States, 20, 22, 24, 31, 73
Obstacles
external vs. internal, 157–58
overcoming, 158, 159
types of, in OCR, 19
Obstacle wall, building, for backyard obstacle course, 164, 166, 168–69
Omega-3 fatty acids, 189, 190
One-at-a-time technique, on monkey bars, 101
Over-Under-Through obstacle, 169
P
Pak, Junyong, 199
Paleo Cookies, 194
Paleo diet, 185, 192–94, 195
Paleo Diet for Athletes, The, 193–94
Paleo Energy Bars, 191
Parabolic motion, in striding, 115, 117
Parkour, 106
gate vault in, 113–14, 114
history of, 107–8
purpose of, 108, 119
striding in, 115, 117
uses for
getting down a small wall, 110–12, 111
getting down a tall wall, 112–13, 113
wall scaling, 108–10, 109, 110
Penalties, burpees, 38–39, 39, 39, 71, 73, 115, 180
Permanent race sites, 31–32
Picture posting, of OCR events, 45
Planks, 42
Plant-based diets, 185, 186–91
Plants to avoid grabbing, 103
“Playing Dirty,” 25
Plyometrics, 132
benefits of, 132, 133, 134–35, 134, 143
exercises in
difficult, 142–43
easy, 141–42
moderate, 142
history of, 135
preventing injuries from, 137, 138, 143
purpose of, 134, 135
tips for starting, 137–38, 143
warm-up for, 141
Podcasts, 11, 14, 217
Polar Bear Challenge, 55
Poles, for striding practice, 117
Positive choices, paying attention to, 155, 157
Power, Speed, Endurance, 181
Preparation for races, 38–40
training recommendations, 40, 42, 45 (see also Training methods)
Protein, in whole-food, plant-based diet, 188
Pull-up bar, on obstacle wall, 166, 168, 169
Pull-ups, for increasing grip strength, 100, 146
Push-up pipe (PUP), for increasing grip strength, 146
Push-ups, 42
Q
Questions
disempowering vs. empowering, 155, 157
for help with race selecti
on, 74, 76
Quintuple Anvil Ultra Triathlon, 199
Quitting, of endurance OCR events, 203, 207, 209, 211
R
Race, first. See First race
Race document, creating, 64
Race times, choosing, 79, 81, 87
Raw Challenge, 32
Recipes
Burritos, 191
Fried Bananas, 193
Paleo Cookies, 194
Paleo Energy Bars, 191
Recovery, from exercise, 186
Registration, 38, 45. See also First race, choosing
Ride and tie event, 20
Ripple Effect, The, 159, 159
RI Spartans, 48, 49
Rock On Adventures, 31
Roll, Rich, 190
Rope climbing, for toughening hands, 146
Rope climb practice, 172
Ropes, for increasing hand strength, 146
Ruckus, 27, 48, 56
Rugged Maniac, 48
Rugland, LeEarl, 169
RunKeeper app, 94, 97
Running
how to start, 91, 93–94
improving, 204–5
increasing distance when, 93–94
for OCR preparation, 42, 145
Running buddy, 93, 94, 97, 97
Running form, for foot protection, 206
Running groups, 97
S
Safety considerations, 81–82, 103, 137
Safety down technique, in Parkour, 111, 111
Sandbags, building, for backyard obstacle course, 161–62
Sandbag workout, for backyard obstacle course, 162
Sand “bells,” 162
Schulze, Nele, 56
on Paleo diet, 185, 192–95
Sedentary lifestyles, 122
Sedlak, Todd, 206
Seeds, omega-3 fatty acids in, 189, 190
Shirts
of New England Spahtens, 49, 50, 55–56
for races, 82, 84
Shoes
for plyometrics, 137, 143
recommended, 85
Shorts, 82, 84
Simpkins, Jonny, 31
Single-leg cross hops, in plyometrics, 142
Single-leg jump rope, in plyometrics, 142
Sit-ups, avoiding, for core strength, 128
Sneakers, 85
Solovieva, Ekaterina “Solo,” on core strength, 121–31
Spartan Race, 20, 25, 32, 48, 162, 170, 180
burpees penalties in, 39, 73
overview of, 22, 24, 71–73
Spartan Race Australia, 25
Spartan Race Street Team, 48
Spartan Sprint, 71
Spartan Super Races, 72, 85
Spartan Ultra Beast, 85
Spartan Winter Death Race, 47, 56
Spear practice project, for backyard obstacle course, 169–70
Spear workout, for backyard obstacle course, 170–71, 170, 171
SPIbelt, 85
Sponsorships, 32
Sports bra, 84
Stability, importance of, 123
Stampede, The, 25
Stanizzi, Jonathan, 164
Steeplechase, 19
Street shoes, 85
Strength
required for monkey bars, 99–100
types of (see Arm strength; Core strength; Grip strength)
Strength training, 40, 42, 146, 149
Stretching, pre- and post-race, 41
Striding, in Parkour, 115, 117, 119
Summer Death Race, 59, 210
Superhero Scramble, 56
Swimming, improving, 205
T
Tac, in Parkour, 109, 119
Teams
creating, 15, 62, 64
finding, 62, 64
Teamwork, 42, 45, 69, 100
Themed runs, 29
Timed races, 24, 25
Time of day for races, choosing, 79, 81, 87
Tires, for backyard obstacle courses, 160, 162–63, 164
Total Warrior, 25
Tough Bloke Challenge, 25
Tough Guy Challenge, 20, 22, 25, 31
Tough Mudder, 11, 14, 20, 25, 32, 84, 85, 128, 153, 207
overview of, 22, 68–69, 71
training for, 91, 93
Tough Nuts, 32
Towel, 87
Tractor tire, for backyard obstacle course, 160, 164
Tractor tire workout, for backyard obstacle course, 164
Trail shoes, 85
Training methods
core strengthening, 121–31
CrossFit, 175–83
for endurance OCR events, 199–211
for grip strength, 145–46, 149
for monkey bars, 99–105
of Muddy Mommy, 40, 42
of New England Spahtens, 56, 59
Parkour, 106, 107–19
plyometrics, 133–43
for running, 91, 93–94, 97
Transverse abdominis muscle, 123
Tuff Scramblers, 31
24-hour-plus events. See Endurance OCR events
U
Ultra Beast, 199
United Kingdom, OCR in, 25, 31–32, 73
United States, OCR in, 20, 22, 24, 31, 73
Upper-body strength
increasing, 42
for Spartan Sprints, 71–72
V
Vegetables, in plant-based diet, 187, 188
Vestibular system, balance provided by, 123, 124
Visualization, 201
Volunteering, benefits of, 81, 87
W
Walls
building, for backyard obstacle course, 164, 166, 168–69
gate vault for getting down, 113–14, 114
scaling, 108–10, 109, 110
small, getting down, 110–12, 111
tall, getting down, 112–13, 113
Wall workout, for backyard obstacle course, 165, 167, 169
Warrior Dash, 20, 25, 59, 76, 85, 128
overview of, 22, 67–68
Water, drinking
for endurance OCR events, 209
when to carry, 85, 87
Water bottle, CamelBak, 85, 87
Water obstacles, safety and, 82
Website(s)
of New England Spahtens, 55
on OCR, 217
for race selection, 73, 74
volunteer links on, 81
Weight training. See Strength training
Weinberg, Andy, 22, 24
Whole-food, plant-based diet, 185, 186–91
Willis, Matthew, on Parkour training, 107–19
Wilson, Billy (Mr. Mouse), 20, 25, 31
Winter Death Race, 192
Wood chopping, in endurance OCR events, 201
World Famous Mud Run, 20
Y
Yoga, for strengthening core, 128, 131
YouTube, 217
PHOTOGRAPHER CREDITS
Adam Berkey, 10; 21; 24; 33; 39; 43; 49; 52; 57; 61; 69; 122; 124; 125; 129; 134; 158; 159; 171; 61
Donald Chambers, 160; 163; 165; 167; 170; 172
Paul Jones/New England Spahtens, 60; 140; 147; 152
Madmotion, 198; 201; 202; 205; 208; 210
Anthony J. Matesi, 86; 102; 104; 118; 120; 196–197; 204; 206
Mud Guts and Glory/Hosted by King’s Domain, 63; 65; 75; 76; 77; 84; 98; 106; 130; 136; 216
Bob Mulholland, 18; 58
Tim Nettleton/TrueSpeedPhoto.com (site no longer available), 189 (top)
Nuvision Action Image, 224
Race Pace Photos, 7; 8–9; 12; 15; 16–17; 23; 26; 28; 30; 34; 36; 41; 44; 51; 53; 54; 66; 78; 80; 83; 88–89; 90; 92; 95; 97; 116; 126–127; 132; 139; 144; 148; 150–151; 156; 184; 212–213
Dana Rasmussen, 109; 110; 111; 113; 114
Vince Rhee/New England Spahtens, 46; 70; 72; 143
Richard Ricciardi, 189 (bottom)
David Young/Coast Shots Photography, LLC, 174; 177; 178; 181
ACKNOWLEDGMENTS
I will start with all of the amazing athletes, race directors, an
d photographers who contributed to this book. Next, I want to thank my editor, Jess Haberman, whom I drove slightly more than crazy during this whole process.
In addition, I would like to thank Doug Grady and Dominic Carubba, who inspired me to tackle that first Tough Mudder. Chris LePage, my neighbor who became my first running partner, Wes Kaye, who was my first running mentor. Andi Hardy who made me my first sandbag and helped me to start our local, amazing OCR group—Georgia Obstacle Racers and Mud Runners (GORMR). Carissa Worm, Clint Turner and the Decatur Running Club. Aaron Moss, Matt Ross, TJ Pitts and the End of Days Run Club.
Thanks to Joe Desena, Andy Weinberg, Carrie Adams, Mike Morris, Tommy Mac, and everyone from Spartan who has always been kind, open, and accessible. Bob Babbitt and everyone at Competitor. Lindsay Babb, Greg Lang and the rest of the wackos over at Hard Charge, Alex Patterson, Cristina Devito, and everyone at Tough Mudder. Ken Park, John King, Brad Cousino and everyone who works at Mud, Guts and Glory, Sam Abbitt and everyone at Savage, Adam McDonald from the original Obstacle Racing Magazine, Sean O’Connor and everyone at Superhero Scramble, Josue Stephens and his entire family from FuegoYAuga Events. Ike Murov and everyone at Red Frog Events. The Heads of the 5 Families. Paul Jones from New England Spahtens, Damion and Tracy from Trombley from MudRunFun, Dave Huckle from the Weeple Army, Jonathan Nolan from Cornfed, and Kevin Jones from Crazy Mudder Muckers.
I’d like to thank Ray Upshaw for giving me my first amazing interview and a podcast episode that people still talk about.
Thanks to Scott Keneally for being the only guy I could turn to about a million times and for the movie you are going to make.
Some folks did additional research and helped finalize important details without which, this book would not have been finished. They are James Megliola, Amy Lillis, and Desiree Rincon.
I called every published author I knew and bugged them to death with questions. They are Suzy Soro, Kyria Abrahams, Tonio Andrade, Eric Orton, Brett Stewart, and Margaret Schlachter.
The Obstacle Racing Media Team. First and foremost Christian “Cranky” Griffith aka C$: The best partner anyone could have. Also Valerie Hinsley, Alex “ThunderDart” Martin, Hope Epton, and Kaitlin Stein.
My brothers across the water: James Musgrave in Australia and Carl Wibberly and Peter Rees in the U.K.
Down and Dirty Page 15