Running and P90X

Combining Running with P90X

Running is one of the most popular forms of exercise in the world, and combined with one of the most proven and successful workout programs out there, such as P90X, it could be a game changer for any type of runner. This post is to help you create a program that gives you the benefits of P90X without compromising your ability to set your PR (personal record) in your local marathon and even your next obstacle course race and/or fun mud run.

Keep in mind, P90X is not training for running, but if you play your cards right and strategize correctly, it will help your running improve.

What is your type of running?
There are different types of runs and distances. This post will be geared towards the 10K to marathon running distances since the training can be very similar. This post is not intended to tell you what to do with your running, but to help you structure P90X around your current workout schedule.

The Perfect Schedule for a Perfect World
Having an off season is crucial for any athlete. Trust me because I've done this all wrong before with my obstacle course racing, which hardly has an off-season. I continued to train hard every month whilst running competitive. And while I did well for a few months, my performance eventually diminished because of the lack of proper recovery and of course, over-training. Most runners do P90X during their off-season with very little to no running at all. From there, it goes to early season run training with doing the maintenance schedule for P90X. As it gets closer to race season, you'd run into the phase where it would be mostly running and less P90X, then the final phase of just running. But for most athletes, it doesn't happen that way because of "life". This post is mostly about trying to look and feel good, and staying fit (for the beach or a wedding) while still trying to PR for an upcoming race.

Foundation
This is very important. As for anything in life, don't start something that you can't finish. For the most part, you've already started running. So structuring P90X into your running regime is part of your foundation. It's only recommended that you only begin the program if you can structure it properly. If it's to close to the time where you have a race coming up, it's best to wait and do P90X afterwards.

Periodization
Your run training should follow a similar approach to P90X as it should be laid out in phases. For the most part, your running should target your weaknesses well before your scheduled objectives, and then bring your strengths into form close to race time. Unlike the normal P90X schedule, which is highly recommended that you do once you have the time, the schedule below will sacrifice some of the ultimate goals of the Classic P90X in order for you to adapt more quickly and leave you with a lot more energy for the higher volume or running you'll be doing later in the program.

Recovery
The schedule below can get pretty intense depending on your level of fitness. Over-training can cause injury and set you back a few months, so always listen to your body and if it gets too tough, just take a step back or modify it to suit your level of fitness. I know how easy it is to go all hard core, but keep your ego down, and be smart while you're training. You can always go beast mode at the race =)

Putting it all together
The schedule below is just one schedule of many. You may need to adjust it to your schedule. Keep in mind that when you are run training, your speed will most likely decrease because you are creating muscle breakdown in order to improve your capacity to run faster later. This means that you may be a lot slower in the program, but that will all change once you recover and convert your new strength into running speed, you'll be faster.

The Schedule: (please note that you can intermix the P90X Classic workouts with similar X2 and X3)

BLOCK 1 (Weeks 1 - 3)
Day 1: Chest & Back and Ab Ripper X
Day 2: Plyometrics
Day 3: Shoulders & Arms and Ab Ripper X
Day 4: Yoga X
Day 5: Legs & Back and Ab Ripper X
Day 6: Kenpo X
Day 7: Rest or easy aerobic hike and/or X Stretch
Note: No running in the first block is by design. For aerobic work, keep your heart rate way below threshold.

RECOVERY/TRANSITION WEEK
Day 1: Core Synergistics
Day 2: Plyometrics
Day 3: Yoga X
Day 4: Legs & Back
Day 5: Core Synergistics
Day 6: Long aerobic hike or easy run and X Stretch or Yoga X
Day 7: Rest or easy aerobic hike and/or X Stretch
Note: Not a traditional recovery week. An endurance athlete tends to have a different base and should be stressed differently. While the intensity of the first month should be high, the volume is low compared to how much many people run.

BLOCK 2 (Weeks 5-7)
Day 1: Chest, Shoulders & Triceps, Ab Ripper X, and easy run
Day 2: Plyometrics
Day 3: Back & Biceps, Ab Ripper X, and easy run
Day 4: Yoga X
Day 5: Legs & Back and Ab Ripper X
Day 6: Long run and X Stretch
Day 7: Rest or easy aerobic hike and/or X Stretch
Note: The easy runs should be aerobic. The longer run can have some amount of tempo intervals, but should still be considered base mileage.

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RECOVERY/TRANSITION WEEK
Day 1: Core Synergistics
Day 2: Easy run and X Stretch
Day 3: Yoga X
Day 4: Easy run and X Stretch
Day 5: Core Synergistics
Day 6: Long aerobic hike or easy run and X Stretch or Yoga X
Day 7: Rest or easy aerobic hike and/or X Stretch
Note: This should feel like a true recovery week.

BLOCK 3 (Weeks 9 and 11)
Day 1: Chest & Back, Ab Ripper X, and run workout
Day 2: Plyometrics and recovery run
Day 3: Shoulders & Arms, Ab Ripper X, and run workout
Day 4: Yoga X
Day 5: Legs & Back, Ab Ripper X, and recovery run
Day 6: Run workout and X Stretch
Day 7: Rest and/or X Stretch

BLOCK 3 (Weeks 10 and 12)
Day 1: Core Synergistics and run workout
Day 2: Cardio X and run workout
Day 3: Ab Ripper X and run workout
Day 4: Yoga X and run workout
Day 5: Legs & Back and Ab Ripper X
Day 6: Run workout and X Stretch
Day 7: Rest or easy aerobic hike and/or X Stretch

Note: “Run workout” denotes whatever your coach or your own running dictates. It doesn’t necessarily mean a hard running workout. “Easy run” means subthreshold throughout. This should be followed with a true recovery period of yoga, stretching, and easy runs. Follow this with a rigorous running training block that ends with enough time so you can taper off for your event—usually 2 weeks.

P90X2 and P90X3 Options to replace P90X above:
Chest and Back 
- P90X2 Chest, Back, Balance
- P90X3 the Challenge
Plyometrics
- P90X3 Triometrics
Shoulders and Arms
- P90X2 Shoulders and Arms
Yoga X
- P90X2 Yoga
- P90X3 Yoga
Core Synergistics
- P90X2 X2 Core
- P90X3 Total Synergistics
Legs and Back
- P90X2 Base and Back
Kenpo X
- P90X Cardio X
- P90X3 Warrior
Ab Ripper X
- P90X2 Ab Ripper
- P90X3 Ab Ripper

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Recommendation:
I highly recommend that you become a Team Beachbody Club Member in which you will receive over $2,000 worth of Beachbody Fitness Workouts via Beachbody on Demand. This includes all the P90X (P90X, P90X2, P90X3, P90X 1 on 1) workouts that you need for this Running/P90X program. You will be able to customize your own workouts by changing up various P90X workouts into your schedule. For only $39.95 (billed quarterly), that's only $13 per month, and you can cancel anytime! Get your FREE Trial here! 


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Swamp Dash | April 2015 | Alachua, FL

Swamp Dash - April 2015

I attended the Swamp Dash in Alachua, Florida for the first time on April 4th, 2015. There's something about these small, local races that I really love. It might be because of the nice personal touches, and the small family type feel.

Watch Full Race Video Below!

I'm not quite sure, but I believe that this was the 3rd year running for the Swamp Dash, and I've heard a lot of good things about the event, so I just had to check it out for myself. I was on my way up to Pensacola, Fl from Tampa and I decided to stay overnight in Alachua (just outside Gainesville, Fl) on Friday night. I arrived at Rembert Farms (the event site) around 7:30 am on Saturday morning. It was pretty foggy out, but I was told that it would clear up around 9:00 am, right after the competitive wave (8:45 am).

Obstacle Course Race Training with P90X

I spent most of the day filming and running the event, and I had a blast. I think I probably got in about 5-6 miles that day. I was told that the course was about 4.3 miles give or take. I've been doing a lot of trail running and P90X as usual to keep me in shape to film these races, so I did not feel tired at all during this event. I actually consider these events training for me since most of the time I am out there running after people, as well as the elite runners. I don't often do all the obstacles just because of liability purposes (when I am strictly attending as media), so sometimes I will have a registered runner use one of my GoPros to film a certain obstacle.

Running with some OCR Royalty =)

I haven't run competitive in quite some time, and I would have to say that I miss it. But there is something about filming and just running these events. I get the best of both worlds, my passion for making race videos, and running to stay in shape =). I reckon I'll have to put my Gopro down at one point to challenge myself like I used to when I first started obstacle course racing. Here's the thing, you are never to old for OCR, and the sport isn't going anywhere. I will continue my training, and use my time filming races as part of my training, and once I decide to run competition again, all I'm saying is that they better be ready, ha ha! =) Training doesn't ever stop even if I am not running competitive. Health and fitness is a lifestyle for me, which is why I probably love going out to these races and running in the woods. Being as Full Time Beachbody Coach helps a lot with that too =)

Top 3 Elites

Jose Rivera 1st Place (left), Troy King 3rd Place (middle), Jay Flores 2nd Place (right)

Top Females

Guadalupe Merlos 1st Female (left), Karen Harbaugh 2nd Place (right)

Angela Howe 3rd Place Femalre

Check out the video that I made, it was a blast, and I will definitely be back!

Swamp Dash - Alachua Florida - April 2015

Watch more Obstacle Course Racing Videos!

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Starter Spartan Workout

Starter Spartan Workout - Spartan Training

Are you looking for a workout to start training for an upcoming Spartan Race or other obstacle course race event? Here is a good one to try out. As with any training program, it's all about consistency, listening to your body, using proper form over speed, nutrition, and not over-training.

As a Full-Time Beachbody Coach, I have helped many people accomplish huge health and fitness goals, as well as conquering an obstacle course race. I consistently host online fitness challenges specific to elite Beachbody Fitness, running, and cross-training. Feel free to message me, and I would be happy to assist you with your goals.

Starter Spartan Workout:

WARM UP
- Jog for 5 to 10 minutes or Jump Rope 3 to 5 minutes

MAIN SET: (3X)
- 10 Burpees
- 10 Crunches
- 30 Second Plank
- 30 Second High Knees
- Run/Jump Rope 2 minutes
- Recover 1 minute

COOD DOWN STRETCH

Check out one of my OCR Beach Workouts incorporating Beachbody Fitness:

Hosted by Pensacola Fit Club

Coach Arnel's Free Fitness Accountability Group

Coach Arnel's Online Fitness Accountability Group

Do you need some heath and fitness motivation? What about some FREE accountability?

That's what my Online Fitness Accountability Group on Facebook is all about. I understand the lack of motivation and encouragement everyone can have, I've been there! There are only a small percentage of people who consider themselves as self-motivated, and I was not one of them. It took me some time, but I surrounded myself with some amazing and positive people. People who actually cared about my success, and now I'd like to pay that forward by helping you!

Who can join?
Anyone and everyone! We have a mix of beginners to elite athletes, from Crossfit gurus to Zumba Instructors, and from yogis, P90Xers to Ultra-Marathoners. We even have people who just want to eat healthy! My online group is for everyone! It doesn't matter if you are fit or not, my goal is to create a positive atmosphere for anyone who only wants their best life now.

So what are your goals? It's good to know what you want to accomplish.
- Lose weight
- Become a better athlete
- Tone up
- Bulk up
- Eat Healthier
- Get motivated

Do I have to sign up for anything?
You don't have to do anything that you don't want to =) All you have to do is get a FREE Team Beachbody Membership by clicking here, and you will get added to my Free Fitness Accountability Group on Facebook. This allows me to be your Free Coach and offer you tips, motivation and advice.  No products are ever required to purchase, it's up to you, if and when you want to invest in your health.

How do I connect with you on Facebook?
Right here =)

What can I get out of joining?
- Free motivation
- Free accountability
- Free tips and advice
- Meet other like-minded people
- Free workouts
- Free healthy recipes
- Free invites to exclusive fitness challenges and test groups
- Free giveaways
- Free online chats with other members
and more!

Ok, I need this, how do I begin?
It's simple, just get your Free Team Beachbody Membership here, then message me on Facebook. I will then add you to the group, and introduce you to everyone, it's just that simple =)

Can you help me accomplish my health and fitness goals?
Yes, I will send you a Free Fitness Program Assessment, and based on that, I will give you some options that can assist you with your goals.


Looking forward to meeting you!


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Savage Race Florida - Spring 2015

Savage Race Florida - Spring 2015

I had a blast at the Savage Race which was held at the Little Everglades Ranch in Dade City, FL on March 28th and 29th, 2015. This was the very same property where I did my very first Tough Mudder, and hosted my first TEAM RUN with my team Team Dynasty OCR, so it was nice to come back. I ended up running 9+ miles filming the event, running the course, and hanging out with some amazing OCR (obstacle course racing) people.

WATCH FULL RACE VIDEO BELOW!

With Margaret Schlachter, Author: Obstacle Race Training

Savage Race does a really great job with their course map, entertainment, and festival layout. They are well-organized, and the staff were very nice and accommodating. It was a 7 mile course with about 26 high-quailty obstacles. That's what I really like about SR, and what I have noticed about their events from the very beginning, they don't just put up rinky-dink obstacles, they are very well-built and well thought out. I would have to say that the Savage Race fits right into my TOP 3 Obstacle Course Race companies of all time. So if you haven't done a Savage Race, then what are you waiting for, you're going to love it!

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Here is the Full Race video that I made, it's 7 miles in under 7 minutes! If you need some race motivation, or need assistance in training for a race, please feel free to message me. I am a Full-Time Beachbody Coach and I can give you some Beachbody Fitness Options that can be very helpful during your journey, it has sure helped me =).

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Enjoy the video! Savage Race - Florida 2015

Click here for more Obstacle Course Racing Videos from me!

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Sprint and Distance Running Interval Workout

Sprint and Distance Running Interval Workouts

I'm always researching ways to improve my speed and distance with running. Being an OCR athlete, it is always good to change up your workouts, and find out what other athletes are doing. Just as a reminder though, just because it works for someone else, doesn't mean it will work for you. It's best to work with a Running Coach to get the best advice according to you.

Sprints with my Father

Here are two simple Sprint and Distance Running Interval Workouts that can help you with gaining more speed. I highly recommend that you do this workout at a track location. I have done this workout plenty of times, and I have to personally tell you that it has worked for me, and I hope that it will work for you.

SPRINT:
- One mile warm up, slow pace
- 10 minutes lower body stretching
- Quarter mile sprint (or 1 lap around track), 60 to 90 second jogs after each sprint: Repeat 5X
- Half mile sprints (or 2 laps around track), 2 to 3 minute jogs after each sprint: Repeat 3X
- One mile cool down, easy pace
- Whole Body stretching

Superfood Shakeology Sampler for Athletes

DISTANCE:
- One mile warm up, slow pace
- 10 minutes lower body stretching
- One mile sprints (or 4 laps around track), 1 to 2 minute jogs after each sprint: Repeat 4X
- Two mile cool down, easy pace
- Whole Body stretching

*Workout provided by the US Navy SEAL Guide to Fitness and Nutrition


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Y Get Dirty Mud Run - Foley, Alabama (2015)

Y Get Dirty Mud Run - Foley, Alabama  (March 21st, 2015)

Where I am from in Tampa, Florida, there are a lot of mud runs and obstacle course races to participate in. Almost every weekend there is an event that you could run, it's almost like there is no OFF SEASON! It's a little different around Northwest Florida and the Panhandle area. But one day I was hanging out with my brother in Pensacola (my hometown) and I asked him if there were any events coming up, and he told me about the Y Get Dirty Mud Run. The "Y" stands for the YMCA.

Watch the Full Race Video below!

I originally had plans to attend an event in Central Florida, but was not able to make it, and so without any other plans for the weekend, I decided to make a point to check out the Y Get Dirty Mud Run and see what it was all about. I normally try to either run or film an Obstacle Course Race event every weekend if I can when I am not spending time with my family, daughter, or traveling somewhere around the world.

I woke up around 6:30am and started getting my GoPro equipment ready. From Pensacola, it's takes about 45 minutes to Foley, Alabama where the Y Get Dirty Mud Run is located, so it was pretty close. I arrived around 7:45am at the Graham Creek Nature Preserve in Foley, and the property looked untouched and clean =), at least for now it would be.

The event was organized by the Snook Family YMCA and the proceeds benefited the Y Campaign for Youth and Families. From the moment I introduced my self to the race director/organizer, I believe her name was Mykala, I had a very good first impression of the YMCA team, and the people who were running it. Even the volunteers were very helpful.

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It was probably the smallest mud run that I've ever attended. There were only two waves. One elite wave at 9:00am which was 4.5 miles, and a Fun Run 5K at 9:30am. There were no chip timers, so they were pretty old school and used a timer at the finish line and gave out placement cards as the runners flew in through the finish line, and trust me, there were some really fast runners. Top Runners and Top Teams were awarded prizes which were nice little baskets of all kinds of things. I didn't see what were in them, but all I can say is that it must have been put together by a girl because it looked all pretty =)

I ran and filmed with the first elite wave, and went back and took as much footage as I could from the Fun Run as well. I ran about 8+ miles that day, but I loved every minute of it. This is one of the reasons why I love what I do because I can run and get some exercise, and also motivate and coach people while they are racing. It's something natural for me as a Beachbody Coach, so I enjoy doing this at the events.

A lot of people ask me why I film and attend races almost every weekend, and how I can afford to do it. Not to turn this into a book or anything =), but I started OCRTUBE.com which is a network portal for OCR (obstacle course racing) athletes to meet and network with each other, it's also a website for me to showcase my racing videos. The mission for OCRTUBE.com is to help the sport of obstacle course racing grow worldwide. I tend to to focus on more race motivation versus news and drama. I really don't care about what goes on with anyone's business, my focus is to get people off the couch and start living the active lifestyle, and that's what I focus on with my OCRTUBE.com project, as well as my Beachbody Coaching business, which is my full time gig. I am currently a Star Diamond Beachbody Coach, and help people with all fitness levels from weight loss goals to becoming a better athlete.

So without further ado, here is the video that I made from the Y Get Dirty Mud Run in Foley, Alabama. I had an absolute blast, and I definitely plan on coming back one day!

Y Get Dirty Mud Run - Foley, Alabama 2015 (Full Race with Elite and Fun Run)

More Obstacle Course Racing


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