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Saturday, December 14, 2019

Race Recap: Frosty 5K

Frosty 5K 12/14/19 Cedar Falls, IA

Weather: 18 degrees, windy
Terrain: Roads and paved recreation trails
Distance: 5K

Last race of 2019, this one a local fun run with a holiday theme. Last year I ran a 5K personal best here, but this year was going to be a family slog just for fun. I picked up our packets the day before and got long-sleeve shirts (nice color, blue, this year) and a goody bag for my son (all kids under 10 got one). The goody bag contained an ornament kit and a candy cane, which went over very well with the kiddo. Next morning we bundled up and headed to the megachurch where the race was based, which again this year was a great place to stay warm and use actual toilets before going out into the world-famous Iowa windchill (in the mid-single digits). Race started on time and my husband, son and I wound through downtown before heading out and back on the paved trail. Racing with a preschooler is an entirely different kind of exercise, mostly in "patience" and "keeping someone on task." He raced well in the first mile, then did a lot of "are we there yet" in the latter 2/3rds of the race. He looked adorable, though, which counts for something.

"I'm gonna win," the small, slow lad exclaimed with confidence

In this untimed race, it didn't matter, and we did eventually find our way to the finish line with minimal incident - one slip on a rogue ice patch. Better him than me, because my foot was finally on the mend from my sprain 3.5 weeks ago! We finally crossed the finish line in about 54 minutes, which was good enough to get finisher medals, and then went inside for cocoa, cookies, and candy canes. In addition to delicious treats, there was a raffle (we lost, but still) and a photo booth where we could get pictures with Santa Claus that were both printed out for us and texted digitally to our phones. Technology! We used our picture and our son's goody-bag kit to make a custom ornament commemorating the race.

All I want for Christmas is DOMS

Pros:
-Value. Great swag at a reasonable price (the 3-person cost to register was under $75).
-Finisher medals for a 5K. Perfect for kids.
-Photos at finish and with Santa are a nice touch.

Cons:
-Minimalist. No timing, no water stops.
-Cold. Obviously, this is not the race's fault, but it's a factor to consider when signing up. I'm guessing there were no-shows because of the cold snap and wind.

Race Grade:  A-. Doing it this year with my family really helped me appreciate all the little details and awesome swag that go into this event, and at a very low cost. 

Tuesday, November 26, 2019

Turn And Face The Sprains

Number of times I'd sprained something in the first 37 years of my life: zero

Number of times I've sprained something since turning 37: two

That's right, gang - I am now on my second sprain in a five-week span! In mid-October I very mildly sprained my left ankle. That was a bummer indeed, as I had two half marathons on consecutive weekends right after that. It healed quickly, though, and without causing too much damage to either my ankle or my overall training schedule.

Last Wednesday, I went to the ninja gym to start my big off-season training. I was determined to improve my grip strength and my balance. Things started out great, but then after about 40 minutes I went to step on a balance obstacle that I've done dozens of times without incident, and instead of stepping on it with my midfoot, I stepped on it with my toe. Which then slipped off. And my whole body went topsy-turvy and I hit the ground. Pretty quickly I realized I would need to ice this, so I cut my workout short and went straight home. Despite icing and elevating, it got worse and worse, and after a few hours I could barely even limp. Putting any weight on it was horrible.

I went to urgent care and got x-rays, just to make sure I didn't break a metatarsal. Nothing is broken, but my foot is definitely sprained, and probably a much more severe sprain than my left ankle was. Wednesday and Thursday I could barely put any weight on it. Friday was a bit better, as I was able to hobble around with just one crutch and putting some weight on my lateral heel. Throughout the weekend it got better and better, and today I can mostly get around fine (although I still definitely favor my left foot, and I'm using one crutch as a cane whenever I need to go on stairs or long distances).

Having never dealt with a bad soft-tissue injury before this, it has been truly fascinating to see how it works. What has worked for me to start recovering so quickly?

1) Very little movement for the first 72 hours. I got fewer than 1000 steps each of those first few days.

2) Elevating the foot as much as possible. I laid on the couch basically all day long with my foot up on the back of the couch.

3) Icing religiously. Every two hours in the first 72 hours, now down to every 3-4 hours.

4) Gentle stretching. I'm working through the range of motion that my foot is capable of doing. If something hurts, I stop.

5) Proper footwear. When I had to go out in the first 72 hours, I wore a boot. Now, I wear regular shoes, but with the laces loosened almost as much as possible on the right foot.

6) Crutches. I had to use both in the first couple days, but now I'm down to using one as a cane just for support.

Normally a sprain can take up to six weeks to fully recover, but I am optimistic that I can be back to normal activity after about 3-4 weeks. In the meantime, I've been doing some upper body and ab work, and was able to incorporate hand cycling (my gym has a machine) and some hip flexor work as well. I probably won't be back to the ninja gym for at least 4 weeks, which is a bummer, but I don't want to do any activity that might require me to land on my feet from a height. Biggest lesson learned: DON'T BE A DAMN KLUTZ!

Thursday, November 21, 2019

This Is Spartan Ultra Episode 12


Three days of fall training. What could possibly go wrong?

Tuesday, November 19, 2019

Race Recap: Spartan Stadion Wrigley Field

Spartan Stadion Wrigley Field 11/16/19 Chicago, IL

Weather: 38 degrees, cloudy
Terrain: MLB stadium - concrete and stairs
Distance: 3.1 miles, 21 obstacles

 Course map - incomplete, of course


After deferring Michigan, I had two credits that I needed to use, so I signed up for two laps at Wrigley Field because 1) I enjoy stadium races and hadn't done one this year, and 2) it's within driving distance. Thankfully I downloaded a parking-spot reservation app (I used ParkWhiz) and got a spot across the street from Wrigley reserved for only $8. Parking around the stadium is a disaster so I highly recommend this method. Upon check-in I was told that I would need to come back out after my first lap to check in for my next one, which is different from my past two-lap experiences. Caveat emptor. Stashed my bag in the free check and lined up for lap number one. Remember, stadion races = 15 reps for everything (if the obstacle has reps, or if you have to do burpees).

As usual in stadiums, we started by going up a ramp, which had a low crawl. Easy bear crawl for about 100 feet, then into a very long section of stairs. Thankfully Wrigley is not a particularly tall stadium, but they wound us through a good amount of stairs before we finally came to obstacle number 2, a heavy jump rope. Feet unbound this year! Next obstacle was weighted burpees, wherein we have to hold a heavy tube (33 lb for women, 55 lb men) while we do our burpees. This is a new stadion obstacle this year and I didn't care for it. Here's why: most of us already do enough damn burpees. Don't make it mandatory. Next up was ball slams, 20 lb for women and 30 for men, before the easiest sandbag carry in stadion history (no stairs, just a ramp up and down). The bag was 40 lb for women as per Spartan's usual.

I hope I made it onto the Jumbotron at some point.

We came across a water stop, which would turn out to be the ONLY water stop in this race (it definitely needed another one at around mile 2). Immediately afterward was the start of what would turn out to be a fantastic gauntlet of one obstacle after another. First up was assault bike, where we needed to burn 15 calories (up from 10 last year). This one is easy if you take your time and find a bike with a good seat height. It took me about 2 1/2 minutes to burn my 15 calories, but I came off that bike able to jog out the stadium to the parking lot across the street where more obstacles were all lined up for us. Pipe Lair. Then atlas carry, which was big rubber balls instead of concrete (women's was 70 lb, men's 100). Z-walls came at the end of the lot, then we looped back to spear throw, which I missed. Fifteen burpees for the first time! (I'm not counting those infernal weighted burpees.)

Multi-rig had rings only, which is different from stadions I've done in the past which had rings and baseballs. Rings only was easy peasy, although the bells were set high so you needed to think ahead and generate a bigger backswing on that last ring. Herc hoist afterward was a breeze, as was the 7-foot wall right before we re-entered the stadium. After some more ramps and stairs, we did another low crawl, this one a bit higher so you could basically just crouch and walk. Following that was a very long section of stairs, which included a ton of switchbacks through the rows of seats. One way, up two rows, the other way, go up two rows, etc etc for all eternity. The guy behind me was like "I'm just following you!" It felt like being in one of those rat mazes. Finally, we came inside past spectators in the festival area, then went down a stairwell to a locker room, where we did hand-release pushups in a nice warm room. It was like a photo-negative of the hand-release pushups I did at Busch Stadium, which were in a blissfully COLD locker room.

We exited through the dugout to the warning track (no feet on the "grass," which today was fairly snow-covered anyway) for the final gauntlet of obstacles. First was a series of five overwalls, then box jumps. The volunteer was not directing men to the men's height (about 21") for box jumps, oddly enough, so most folks were doing the 15" women's box. The watery sand/limestone stuff made this a bit hazardous but I still managed to actually box jump rather than do step-ups (which are legal). A-frame cargo next, then rope climb, which despite a bit of slop was quite easy even in my road shoes. The penultimate obstacle was monkey bars, which were tough. They were all at the same height, but there were 2-3 big transfers of over 3 feet, which definitely made a difference. I struggled with these on lap one, even missing a transfer and needing to save myself, but I made it through. The Gauntlet (punching bags) was the last obstacle and I was done in 1:03! That was a new stadion PR by 14 minutes. I felt awesome about this achievement.

This is my best monkey bars picture ever.

Couldn't bask too long, though - had to refuel (2/3rd of a FitAid and a banana), change shirts, register for lap 2 and change out my chip/headband. I was doing lap 2 with my friend Jenine, who was new to the glory of Spartan, so we got in the start corral and went to town on it! We hustled our way through all the obstacles and stairs, taking time to relax and have fun (Jenine wanted to try "slamming a man ball," for example). When we reached the spear throw, I went first to show Jenine the basic mechanics, and I STUCK MY SPEAR. Others cheered and I almost hit the ground with excitement. We managed to continue on, with Jenine doing an awesome job - although she was failing the toughest obstacles, she was doing her burpees remarkably quickly (much more quickly than I did mine on lap 1).

Finally we reached the finishing gauntlet, where we came upon Team Oscar Mike climbing the A-frame which caused a huge logjam. We weren't upset about it, though, these are disabled veterans, for god's sake. Plus it gave me a chance to recover after those box jumps. The delay cost us about 10-15 minutes, but then I scrambled up the rope climb with ease for the second time. While Jenine was finishing up her burpees, I said I was going to go for the monkey bars so that I wouldn't overthink it. I approached, remembering how tough they were on lap 1. Decided it would behoove me to do a faster approach, which I thought might help me keep momentum for the big transfers. So I did a hand-over-hand ape swing through, hit every transfer smoothly, and hit the bell with my left hand. I hung there from my right hand for a few seconds, with the reality of what had just happened sinking in. I ran a clean race. For the first time EVER. I turned around, saw Jenine smiling at me, dropped down, and basically burst into tears of joy. Jenine was proud. I was proud. Hugs all around. At this point I wondered if the photographer had captured any of this, LOL. Jenine made sure he got a celebratory picture, at any rate.

I'm not crying, YOU'RE crying (okay, I'm also crying)

We ran through the punching bags and finished in 1:29! Not bad considering our A-frame delay. Jenine kicked ass out there and I was so proud. It was quite the day for both of us! :) We met up with her boyfriend Steve, who managed to grab an entire case of Kodiak Bear Bites on the way out of the stadium (at the request of the volunteers! This was sanctioned thievery).

Two for two!

Pros:
-Great mix of obstacles. Most stadium races have a ton of walls and only one grip obstacle, but this one had better diversity.
-Not as ass-destroying as most stadium races, with the smaller staircases.
-Tight festival layout which was easy for spectators.

Cons:
-No BodyArmor. I love that stuff.
-Needed another water stop.
-The last section of switchbacks was borderline ridiculous.

Race Grade:  A-. Very well done with only a couple hiccups. Great diversity of obstacles and they did a good job of snow removal and de-icing.

Tuesday, October 29, 2019

When Marathons Go Wrong

Anyone who has done multiple marathons has probably had a marathon go wrong. Perhaps you went into it under- or over-trained. Maybe you rolled your ankle halfway through. Or you finished the marathon only to find out that your parent passed away during the race (seriously, the latter two happened in the same race to a guy I knew). I've never personally had a race go THAT wrong before, but there are a few doozies in my repertoire. Here I will recap the Five Wackiest Marathons Gone Wrong from my storied past.

5) Walt Disney World Marathon 2009

Mile 18, before my toe fell off

This was my very first marathon, and wow, what a thrill it was. My training was adequate, but not perfect. Due to ice storms in early December, I had to do an 18-mile long run on an indoor track, which was 252 total laps (and 1,008 right turns). That was bad enough. Then during the race at mile 23, as I was entering Disney-MGM Studios, a blister on my left little toe exploded and I literally thought my toe had fallen off. Strangely this did not make me panic, as I reasoned that they could simply reattach the toe in the medical tent. A mile later, though, I quietly sobbed my way into Epcot, where I pulled it together just in time to hallucinate that I was passing the same country over and over in the World Showcase. Post-race, my ankle dorsiflexors stopped working, so I cut my mylar blanket into strips and tied them around my ankle so that I could limp to the United Kingdom pavilion and drink Guinness.

Actually, this race was pretty great, aside from the crying and the hallucinations. I even met my goal finish time.

4) St Jude Marathon 2016

My training for this race was fantastic. Multiple 20-milers, good weather, I felt very fit. On race day, I just realized I was mysteriously walking a minute per mile slower than I usually did/than I felt like I was. This is especially unfortunate in a race with a 6-hour time limit. Fortunately the split for the half marathon finish was late in the race, so I had the option (and took the option) to finish the half rather than try for a full. This race is still my most confusing fail, since I was well trained and felt great, aside from the mystery slowness.

3) Cincinnati Flying Pig Marathon 2010

My training for this race was completely derailed. I decided to follow through with doing this race out of sheer dogged determination to "reinvent myself" after my recent breakup. Arrived in downtown Cincinnati on race day to find pouring, cats-and-dogs rain, which soaked my entire body including feet and socks before the race even began. The rain cleared up after about 6 miles, but the damage had been done. My feet were hamburger meat. The hills destroyed my muscles. The aid stations closed and I had no water in the last 7 miles. They handed me a medal at the finish but all the food and water had been packed up by then. To add insult to injury, they had lost my checked bag and took 30 minutes to find it. Sadly for my fellow racers, I was not the last place finisher of that day.

2) Green Bay Marathon 2011

Oh, you sweet, summer child.

Hubris. Sheer hubris. After the Flying Pig, I thought I could do anything. Why not do yet another marathon without proper training? All I have to do is walk it in under 7 hours and I'll get to finish in Lambeau Field. Well, at mile 5 I realized I had a huge blister. This was approximately 10 miles sooner than I usually develop huge blisters. That first blister popped at mile 13. By mile 16 I was completely alone (I sang "All By Myself" OUT LOUD as I was walking). At mile 19 I passed what would be the last open aid station which was stocked with evangelizing Christians. The insides of my feet had such massive blisters that I was supinating, which caused my feet to severely cramp on all sides from mile 23 onward. It felt as though my feet were preparing for childbirth. It was, to this day, the most agonizing pain I've ever felt, and I've been in transitional labor without medication AND been awake for a colonoscopy. Also I had to pee next to a building in downtown Green Bay because there were zero port-a-johns anywhere and I was desperate. After stopping half a dozen times to loosen my shoelaces because my feet were the size of melons, I finished in dead last place and my little brother had to give me a piggyback ride to the car. And the real kick in the nuts? I was forced to finish in the parking lot instead of going through Lambeau because I missed the cutoff.

1) Des Moines Marathon 2010

"Proof" that this race was going well around mile 12

In my 80-race career, I've DNFed of my own accord one time. It was in this marathon. The race was slated to be open for 7 hours. Halfway through I was on pace to finish in 6:30...yet the course was being shut down. Traffic was reopened. Course signage and volunteers were removed. Aid stations were packed up. I asked a passing cop for a bottle of water (thankfully he had one), which lasted me for a little while. Course marshals on bicycles were passing me, offering me pretzels, gummi bears, Twizzlers, whatever I wanted. I asked for water or Gatorade or anything liquid and was told "oh, we don't have that," and nobody went to get me some. After nearly getting lost at several intersections that were totally unmarked, and feeling sick and delirious from dehydration, I stumbled to yet another closing aid station and asked them to call for a transport to the end. I'd nearly made it to mile 19 before deciding it would be dangerous for me to finish. When I was dropped off at the finish area, I discovered that the medical tent was totally empty except for a large bucket of ice, and it wasn't even the 5-hour finisher mark.

That "marathon gone wrong" was, in my opinion, the worst example of how a race can totally blow it. Closing early is unacceptable. Having no chalk/paint markers on the course is unacceptable. Bike marshals having no fluids is unacceptable. An unattended medical tent is unacceptable. If you find yourself in a race where these logistical things are going terribly, don't be ashamed to drop out and live to race another day. If you complain, you might get to do it for free. But trust me, a DNF is way better than most alternatives.

In closing, the marathon is a serious distance, and it must be respected. If you have the nerve to do one without proper training, be prepared to suffer, and suffer greatly. If you can withstand the torture, you'll have a hell of a story. Send me a link to it.

Monday, October 28, 2019

Race Recap: Hot Cider Hustle Half Marathon

Hot Cider Hustle Half Marathon 10/27/19 Cedar Rapids, IA

Weather: 35 degrees, sunny
Terrain: roads and paved recreation trails
Distance: 13.1 miles
Garmin Data: 13.05 miles, 487.4 feet elevation gain

My husband and I hardly ever get to do the same race at the same time, so we decided to get a babysitter and make the hour drive to Cedar Rapids for a fun fall half marathon. We arrived 45 minutes before race start and easily found a parking space a block from the festival. We got bibs and shirts - a nice unisex quarter-zip long sleeve, with sleeves that actually fit us gangly folk (I'm 5'11", husband is 6'1"). The shirts were a fairly boring black with white letters, but they're nice. I'd recommend a different color for future years to the race director - maybe apple red or dark orange or gold. We dropped our extra stuff off at the car and hung out in the NewBo City Market building, which had bathrooms, drinking fountains, and plenty of seating. Lined up a few minutes before the race and started right on time!

 Hi, Mom!

The first couple miles wound through downtown Cedar Rapids neighborhoods, which was occasionally a bit crowded with lots of 5K folks making newbie mistakes like "walking five abreast" and "starting with the 7-minute milers even though I'm walking with a stroller." After the 5K split at around mile 2.5, we joined up with the Cedar Valley Nature Trail, which is a long paved recreation trail, for an out-and-back. This trail ran adjacent to the river but was much hillier than I expected, which was great. The guy pacing for a 2:45 finish was bringing the party with a killer hip-hop playlist, so I tried to hang within earshot of him for this race. We leapfrogged a bit until after the turn-around, then ran together for a couple of miles. The halfway mark on the way out was very festive, with a sign and a speaker blaring "Living On A Prayer" (ohhhh, we're halfway there! Get it?) on what turned out to be repeat, as we discovered running back. At mile 10 my personal pacer realized he was slowing too much and wouldn't finish in 2:45, so he ran ahead and my dear husband ran up to help me out. He had finished the race in 1:35 (2nd in his age group), and since he's fully trained for a marathon two weeks from now he was comfortable running back 3 miles and finishing with me.

On mile 19 of his half marathon

Not gonna lie, it was a struggle. Although my sprained ankle was feeling good, my butt was getting quite tired. Perhaps it was me not being used to the hills, perhaps it was the anemia preventing proper training, but ironically after all that great hip-hop I still did not know what to do with that big fat butt. My husband helped me as much as possible by encouraging me to "jog to that sign." We came back into downtown and I was able to jog a bit more to finish, with great spectator support, in about 2:48. Huzzah! Got my amazing finisher mug and medal, a packaged caramel apple (had the option to choose with peanuts or without), a cup of tasty hot cider, and hit the road for home.

Modeling my dope race goodies

Pros:
-Logistics. Parking was easy, having a warm place to hang out pre-race was great, and the festival area was small and easy to navigate.
-Swag. Good shirt, big mug, medal, caramel apple, hot cider.
-Course. Nice (mostly) out and back with good fall colors and a view of the river.

Cons:
-Crowded in beginning. With the 5K running at the same time and lots of newbies, people who seeded themselves badly really get in the way in narrower sections.
-No bag drop. This ended up being okay with nearby parking, but some folks might not enjoy carrying their car key for 13.1 miles.

Race Grade: A-. Very nice fall event with festive swag and great logistics!

Monday, October 21, 2019

Race Recap: Des Moines Half Marathon

Des Moines Half Marathon 10/20/19 Des Moines, IA

Weather: 45 degrees, sunny
Terrain: roads and paved recreation trails
Distance: 13.1 miles
Garmin Data: 13.16 miles, 250.7 feet elevation gain



I hadn't done this race since 2017, but I consider myself something of an expert on the Des Moines Marathon weekend. I DNF'd the full marathon in 2010 (the only DNF of my entire race career - made it to mile 18 2/3 before giving up). My reason for that DNF was, honestly, the poor logistics of the race itself, which would be a blog post in and of itself. Perhaps I'll write it someday.  But I came back and did the Des Moines Half Marathon the following year (for free - thanks, Race Director, for trying to make it right), then again in 2016 and 2017. Every year I say this race does some things very well, and some things unforgivably badly. This year was no exception!

Let me preface this recap with the following updates: 1) I found out the day before the race that my anemia was cured! My iron and hemoglobin numbers were finally back to normal. 2) On the Wednesday before the race, I mildly sprained my ankle on a hike, and spent the intervening days icing religiously. The ankle felt okay in most of my range of motion (and fine in my ambulatory ROM), so I planned to do the race but walk slower if I needed to. My foolhardy goal was still "under 3 hours."

Packet pickup was quite smooth. New this year is a jacket instead of a quarter-zip long sleeve. I actually do not like this jacket. It is clearly made for men, with a very boxy cut and thick, unpleasant fabric. My husband looks better in my jacket than I do. As a woman who was a fan of the quarter-zips at this race in previous years, it was quite disappointing. The swag bag was better, though, with more free samples and a little rubber bracelet for "streakers" of sorts (I got a "3-time finisher" one). Parking the next morning for the race was a bit of a nightmare and I ended up on level 6 of a parking garage. This wouldn't be fun later.

The start area was easier to navigate than in 2017, and I checked my bag and found my friend Amber. Started the race at a brisk walk, as we do in our long walk training together all the time. We did notice, though, that downtown smelled like a zoo. Literally. It reeked like apes or birds or something. Since downtown Des Moines takes up about 5 total miles of the course, this was disconcerting. It took about 2.5 miles to hit the first aid station, to discover that they'd totally run out of water and Gatorade. ALREADY. It was a chilly morning so there was no way the demand was surprisingly high for water. Huge ball dropped. Thank goodness I brought my own bottle of Gatorade Zero because I already knew depending on Des Moines Marathon aid stations is a fool's errand. Shortly after that empty water stop we reached the first big downhill section, where I told Amber I was gonna try jogging. Turned out my ankle felt totally fine, and my cardio felt amazing, so I jogged at least half of the remainder of the course.

AYYYYYYYY

The other aid stations were fully stocked, and because the marathon joins with the half at around their mile 18, we got all those sweet "end of a marathon" aid station perks like gels and fruit. Volunteers were plentiful and enthusiastic. The course itself was marked better than I'd ever seen it before. Nobody yelled at me to "run, not walk" (yes, I'm still angry about that from 2017!). There appeared to be more photographers than usual, even. Again, this race gets a lot right, and it helped that my cardio was feeling quite easy breezy.

This is one long-ass bridge.

I set little goals for myself to avoid going too slow but I didn't want to push the pace too hard on my ankle. I made it a goal to jog the entire Grey's Lake bridge. I made goals to jog to the next mile marker or aid station. I felt surprisingly good considering I was running on an ankle sprain. I could have run another 5 miles easily. When I crossed the finish in 2:49, it felt pretty emotional. Seven weeks ago I was in the hospital for acute blood loss anemia, and now I was back to normal and felt fit and strong. The crowd was great and I pretended the cheers were for me, even though they were obviously for the fast marathoners finishing at the same time.

Shower me with praise, good people!

After the race I retrieved my bag and saw that the line for food was RIDICULOUS. I mean 20 minutes just to get into the food area. The line seemed completely insane and senseless until I saw that there was a station where they were cooking pancakes to order. What the actual F*** is the POINT of that?! Des Moines, please, don't try to be cute. Just let people grab chocolate milk and cookies and GTFO of there. Don't make me wait in line for half an hour because SOME people want made-to-order pancakes. Put that bullshit in a different area. As it stands, the only thing I left with was the bottle of water they handed me by the medals. That long line was required for anyone who needed sports drink, carbs, anything. HUGE mistake, Des Moines. And with that big boner, I must rank this race in last place of the Des Moines Half Marathons that I've done. I've never seen that long of a line for food at any race I've ever done, and I couldn't understand how they could have screwed this up randomly when it's gone smoothly before.

I was one hungry hungry hippo.

Pros:
-Medal. Des Moines ALWAYS has top-notch medals.
-Volunteers. Very stellar this year.
-Port-a-potty situation was much improved over previous years.

Cons:
-Jacket. Go back to the quarter-zips. Or get a better jacket.
-Food line. This was absolutely terrible. It's practically a liability issue.
-Water stop layout. The first aid station should be a mile earlier, and it should not run out of stuff.
-Stench. WTF was up with the stench?

Race Grade: C-. Meh. Again, this race gets some things great and some things horribly, terribly wrong. This year just had more wrong than right.

Monday, October 7, 2019

Race Recap: Spartan Sprint Chicago

Spartan Sprint Chicago 10/6/19 Attica, IN

Weather: 60 degrees and sunny
Terrain: Off-road recreation park - sand/gravel, some forest
Distance: 4 miles, 20 obstacles
Garmin Data: 4.03 miles, 254.5 feet elevation gain, 277.5 feet elevation loss, minimum elevation 531.5 feet, maximum elevation 642.7 feet


Garmin Forerunner 35 data

Course map

Due to the Great Anemia Disaster of 2019 (see my last blog post), I decided to downgrade my planned return to the Attica Beast to a Sprint in an effort to, ya know, not die. This was ultimately the right decision because it caused me far less stress in getting ready for the event, although I think I could have finished the Beast with the hemoglobin-related progress I've made. But I arrived at the venue on Sunday ready to sprint my iron-deficient ass off with my college pal Wes, who ran Michigan without me and caught the Spartan bug. We wanted to get done as early as possible before our drives home, so we paid a five-burpee penalty to the start corral volunteer to get into the earliest possible Open wave.

We started out through a forested section that lasted about a mile. No obstacles in that mile! Just lovely forest trail. Finally we came out to one overwall, then another long distance before the next obstacle. Yowza, Spartan! One obstacle in a mile and a half. We knew there'd be way fewer breaks in our near future. Next was 6' wall which was easy, then the A-frame cargo and monkey bars. I was glad we were getting these out of the way because they always make me nervous, so I do a matching technique which is safer but takes forever. But I had good grip and plenty of strength to get through, as did Wes! Huzzah! 

Now we were into the sandy part, which was where the fun truly began. Inverted wall, then up a hill to the rope climb. Wes failed this one (it's tough to climb a rope when you have nowhere to practice), and I started scooting up with my dollar store gloves. It was my easiest rope climb ever and I rang that bell! Loaned my gloves to another gal while I was waiting. After Wes's burpees, we continued to the bucket carry, which in grand Attica tradition was up and down a sand dune. I didn't need to rest. The next obstacle, though, was a barbed wire crawl up a sand dune. Uphill, with tons of sand and rocks digging into our knees and elbows, and the wires being occasionally high and occasionally low. It was pretty sick and twisted and awesome, and of course there was a photographer at the end to capture our joy. Miraculously my shirt remained spotless on this obstacle.


We all felt like Monica Lewinsky after this.

Z-walls, which were nice and dry, then Atlas Carry which is way easier without the burpees in the middle (new rule as of August). Then a plate drag through deep sand, followed by a sandbag carry which was, SURPRISE, up and down sand dunes! All the heavy carries on this course were really playing to my strengths, pun intended. 


Heavy carry #1, feeling super duper fun

Heavy carry #2, lots of sand to drag it through

Heavy carry #3, Prom Date Bag's in love with me

We walked through a giant puddle (which there weren't as many of this year as last year) and immediately scaled the slip wall with all the grace typical of middle-aged weekend warriors. At the top of another hill was the multi-rig, which was rings only as usual. Easy clear for me, and another first-time clear for Wes! High fives all around! Vertical cargo net was nice and tight so it was really easy to get over. Then under the dunk wall, which had no rolling mud beforehand and was lined with a tarp. It was gloriously clean. I felt like I wouldn't even need to hose myself off after this race.


I look like I'm cursing in Italian.

Right afterward was a soaking wet and quite high Hurdle, which instead of the usual 5' was more like 5'8". That extra 8" makes a difference (THAT'S WHAT SHE SAID...which, incidentally, was the Phrase of the Day with me and Wes reverting to our college selves out there). I had to try a couple times to get up there, but I did it solo. [Bruised the hell out of my abs, but I wouldn't discover that until the following day.] We came out by the festival area and saw the spear throw. Wes nailed it. I...almost nailed it. Good accuracy, good power, but the ass of the spear plopped down at the last second. Thirty burpees right by the finish line, and they got my outfit filthy (I'd need the hose after all). Herc hoist went well, though, and we leapt triumphantly and ran across the finish line to glory.


Unfortunately, style points don't count.

We are the champions!

Pros:
-Venue. Just such an awesome venue in Badlands Off-Road Park. And even better when it's totally dry! The forest had no mud, and the sand was not nearly as "let's get in everyone's shoes" as it seemed last year. We also got to scale some dope rock walls this year. I just FLOVE this venue.
-Parking. Steps from the festival, easy to get into, even better than Spartan Sprint Minnesota if you can believe it. Let's just put all the logistics into this category because it was all very smooth. The layout of the festival was tight and intuitive and nothing had waits.
-Obstacles. This was the least grip-intensive course I've ever been on. It was mostly about raw strength on tough terrain. It played perfectly to my training and let me feel very confident despite my potentially precarious health situation.

Cons:
-Mile markers weren't perfectly placed. Seriously, that's all I got. 

Race Grade: A+. My first-ever A+ grade, because seriously, MILE MARKERS (which no Spartan racer takes seriously anyway) are all I could come up with for a con. This event is a must-do in the Midwest. Next year I might do the Beast AND the Sprint just to enjoy as much of it as possible.

Saturday, September 14, 2019

G.I. OH NO

My training was derailed recently. Not because of laziness or cupcakes, for once, but because of an actual medical situation. I will spare you the details, but after suffering from anemia symptoms that got worse over Labor Day weekend, I finally went into the local emergency room on Labor Day and was promptly (well, as promptly as possible at the ER) admitted to the hospital for further testing. Their hypothesis was a gastrointestinal (GI) bleed that was causing my hemoglobin to drop like a rock. That afternoon they put a scope down my throat. The next morning they needed to scope the rest. They located and stopped the bleeding, but the recovery since then has been a bear. 

Spoiler alert: I have never been close to anemic before. In fact, I have a personal and family history of HIGH iron in the blood. Having my hemoglobin hovering around 9 (normal for me: about 13.3) was and is uncharted territory. At my (hemoglobin's) lowest point, standing up made me dizzy and light-headed every time. As my hemoglobin has gotten slightly better (last test was 9.5), the dizziness when standing reduced a bit, but the sheer exhaustion has taken over my life. I was unable to even think about exercising at all in the first week. Then came a few days of "maybe I could walk a bit...oh nope, never mind." Today I felt okay, so I went out for a short walk, figuring I'd only make it a mile or two. I got 3.7 miles in an hour and afterward felt much better. Much less foggy in the brain, much more energized. 

My Personal Anemia Mitigation Plan (PAMP) is threefold:

1) a comprehensive and diligent iron regimen, which includes slow-release iron taken with vitamins A, B (all of them), and C; and frequent and copious consumption of red meat.

2) drinking caffeinated beverages only during non-iron-consuming times and giving at least two hours between caffeine and supplementation/iron meals. Turns out caffeine inhibits iron absorption, as does calcium, which I have been consuming only sparingly lately.

3) light exercise, now that I have enough energy to do it. Exercise encourages the production of red blood cells.

Unfortunately the inconvenient timing of this whole disaster meant that I was unable to participate in the Michigan Spartan weekend. I am using my deferral credits to run two laps at the upcoming Wrigley Field Stadion, which is two months away. Meanwhile my October has three events, the EASIEST of which is a road half marathon. Next race is the Chicago Beast on October 5. I need red blood cells fast. Hopefully my PAMPering will work like a charm, otherwise my fall race schedule will be utterly destroyed.

Saturday, August 31, 2019

Ninja vs Spartan

Now that I've been training at the local ninja gym for several months, it's inevitable that people would ask me when I'm planning to do a ninja competition. The short answer: "never." The longer answer is what I will analyze in this post - the difference between ninja and obstacle course racing.

At its heart, ninja IS obstacle course racing. It's just an entirely different kind with entirely different skill sets. Let's look at various skills/facets of fitness and how much either ninja or OCR (let's use Spartan race as the template) requires them for success, on a scale of 1 (not particularly necessary) to 5 (essential).

Cardiovascular endurance: Ninja 1, Spartan 5. Ninjas do utilize their cardio systems, but generally only for a few minutes at a time. Spartan races start at 5K and go up to 50K, therefore the ability to turn glycogen into work is necessary. Additionally, banging out burpees is a big part of Spartan racing.

Running: Ninja 1, Spartan 4. You don't necessarily need to run during a Spartan, but it helps. Ninjas only really need to run up a warped wall.

Upper body strength: Ninja 5, Spartan 4. Having a strong upper body is useful in Spartan, but technique can make up for it on a lot of different obstacles (rope climb, walls, etc). There is no shortcut for ninja - you gotta be strong as hell.

Lower body strength: Ninja 3, Spartan 4. Ninja doesn't use too much legs, and when it does it's the big muscles in big dynamic movements. Spartans need pretty strong legs for hills and mud.

Core strength: Ninja 4, Spartan 2. Being able to throw yourself through the air requires a huge amount of core strength. There are not many Spartan obstacles that truly test your core, although it is helpful for keeping your body generally upright the whole time.

Flexibility: Ninja 2, Spartan 2. Being flexible seems to be merely a bonus for both sports. It helps with certain techniques, but it's not essential.

Balance: Ninja 4, Spartan 1. There are almost no Spartan obstacles that truly require balance. Meanwhile, balance obstacles are basically the bane of every ninja's existence.

Grip strength: Ninja 5, Spartan 4. It is legitimately a top 3 concern for any ninja, and Spartan surely tests grip strength as well, but in a much more basic way. Ninjas might need to hold on to any number of different types of holds - cones, balls, ropes, cubes, rectangular prisms, Kardashian buttpads, etc. The possibilities are endless. Spartans really only need to hold on to four or five different kinds of things.

Risk taking: Ninja 4, Spartan 2. Most Spartan obstacles can be skipped and burpee'd if you feel unsafe. Injuries tend to be more along the lines of overuse. Ninjas have dynamic moves and dynamic, acute injuries, and they need to be adrenaline junkies to succeed. If you are risk-averse, you will not make it through ninja training.

Body awareness: Ninja 5, Spartan 2. Besides yielding to faster traffic and crawling under barbed wire, you don't need to be terribly body-aware to do a Spartan race. Meanwhile, if a ninja doesn't know where they are in space, they're probably about 0.2 seconds away from being totally screwed.

Plyometrics: Ninja 5, Spartan 2. Spartan stadium races are most likely to have some plyometric obstacles. In ninja, though, it's all about explosive movements all the time.

Failure consequences: Ninja 5, Spartan 3. In ninja, if you fall, you will possibly be soaked and your run will be over. In Spartan if you fail you do 30 burpees, but you are at least allowed to continue the damn event.

Suffering: Ninja 1, Spartan 4. For long Spartan events, there is a huge potential for suffering. Particularly if the weather is rainy, hot, humid, or inclement in any other way. Ninja competitions generally aren't long enough or nasty enough for the suffering to set in.

TOTALS: Ninja 45, Spartan 39. If the overall points matter. I made up the points and I don't think they matter much.

TAKEAWAY: Ninja requires much more specific skills that require a good deal of technique and practice. Spartan races are much more general (except the spear throw, natch) and test basic, big components of fitness. The sprint vs marathon metaphor is helpful here. Ninja is a sprint: honestly, not everyone should be sprinting, because god knows you could pull a hammy. Spartans are marathons: most people can finish if they train. In both, it requires a lot of work to be truly great. But I strongly urge ninjas to try Spartan races, and Spartan racers to go to ninja gyms, so that you can locate gaps in your fitness and perhaps work on them. And appreciate the "other side of obstacle racing."

Sunday, August 18, 2019

10 Signs You're Addicted to OCR

Sometimes people try something new and "catch the bug." Many runners who finish their first 5K and start dreaming of a 10K can attest to that. How do obstacle course racers know that they've got the fever (and the only prescription is more Trifecta passes)?

10) Homeowner's insurance be damned, you will scale the side of your house in order to practice tall wall climbs.

9) You own a spear, and probably pulled some strings to get a cheap bale of hay to throw it at.

8) Disco Stu may not advertise, but you do. People can tell you do OCRs just by looking at your wardrobe (or your car).

7) Your family expresses concern for your mental and physical health with the quantity/distances that you are racing (Mom, I've told you, I'm FINE).

6) You follow at least five (5) Spartan pros on Instagram, as well as five more Age Groupers.

5) You know what an Age Grouper is.

4) You see little point in signing up for only one measly lap of a sprint-distance race. At least two. Maybe three, if you're feeling saucy.

3) When they cut down trees in your neighborhood and you steal a stray log from your neighbor "for training purposes" (YES, I SERIOUSLY DID THIS LAST FRIDAY).

2) You plan family vacations around their proximity to OCRs and figure you can "sneak away" to do the Florida Beast during a trip to Disney World.

1) You view holding a newborn baby as an opportunity to test your grip strength.

Wednesday, August 14, 2019

This Is Spartan Ultra Episode 11


Training and thinking about the Ultra and what I can do to best prepare. What part of the race do I think about the most?

Monday, July 15, 2019

Race Recap: Spartan Super Fort Carson


Spartan Super Fort Carson 7/13/19 Colorado Springs, CO

Weather: 90 degrees, sunny, dry
Terrain: Desert, steep hills
Distance: 9 miles, 27 obstacles

I didn’t even know if I’d make it to Colorado. My flight from Cedar Rapids to Denver was delayed by SIX HOURS due to mechanical issues, and then I encountered a big traffic jam between Denver and Colorado Springs in my rental car. I managed to arrive at my hotel around 10 PM, which would give me a total of maybe 14 hours at altitude before my race start. Had a restless night of sleep, then drove to the venue in the morning and was allowed a wristband for an earlier wave (10 AM). Being on a military base, our bags were searched by bomb-sniffing dogs, which was definitely a first for me. Thankfully the bomb-sniffing dog was not enraged by my Fig Newtons.


Terrain description for brevity – it’s in a desert. Sandy dirt, cacti (pro tip: wear long tights at this venue), and loose rocks abound. Shade is a rare commodity, since the trees and bushes are all about 6 feet tall. The elevation chart for this race looks like a bar graph, that’s how steep the ups and downs were. The entire race I walked, taking it very slow both up the hills (resting a lot) and down the hills (tenderly creeping down so as not to twist anything). Also worth mentioning: it was incredibly hot. We’re talking 90 degrees plus, and quite sunny. The combination of altitude, hills, and heat were absolutely murdering people in general. Let’s just say there was a lot of puking going on around me.

The first mile started easy, with overwalls and hurdles and hardly any hills. I made friends with a 72-year-old obstacle racing newbie named Dean, who’s from Colorado. We went through a low (rolling required) barbed wire crawl that was, thankfully, cactus-free, although we all got covered with hay-like grass. The slip wall was not slippery whatsoever. I got over Stairway to Sparta without needing a boost, for the first time ever. Then we hit the first really big, really steep hill. I realized, all at once, that I felt exceptionally unfit. Maybe it was the heat, maybe it was the altitude, but this race was taking a LOT out of me and there was a flash of “what if I don’t finish?” And I was only at mile 2.

This is not the "roll in the hay" I had in mind.

Suck it up, woman. Onward and upward, stopping frequently, until I reached Olympus at the top. It was dry as a bone and I was able to quickly work my way across using the holes and chain balls. I went at least 33% faster than I had in Ohio and never felt like I was in danger of slipping off. Next was Bender, which I usually hate, but I easily got up and over without even feeling like I would die ONCE. “Huh,” I thought. “Pretty good day.” Again, I was DYING on the hills and in the heat.

Pipe lair and the 7’ wall were easy peasy. Then I saw Twister. Calmly mounted the thing, got into my quick sideways shuffle, and worked my way across. Only this time felt different. This time felt EASY. Only two sections, and although I’d never made it to a section transition before, this time I just quickly and easily worked through the center still part to the other twisting part and kept going. And rang the bell. “HOLY SHIT” my brain was screaming over and over. I cheered on Dean but he slipped off and had to do burpees, so I pressed onward, saying “you’ll catch me on the hills!” He never did. Dean, if you are reading this, let me know how you ended up doing!

The next obstacle was The Box, which had the short ropes yet again. There was a penalty loop instead of burpees, but the folks around me and I were like “no penalty loops for us today! Let’s Tough Mudder this shit!” We formed a coalition and got each other over the wall. A Jason Momoa lookalike got up first and helped grab people. I was boosted by a lovely man and hauled myself the rest of the way by grabbing the bar, then the back of The Box, and pulling myself forward. I helped up a couple people afterward. We were all in this together. Immediately afterward was a water station that had…brace yourselves…bananas. Dear god. Bananas. In a Spartan race. We had never seen such luxury in all our days. There were literally DOZENS of us standing around eating bananas and drinking water and laughing and joking and saying “wow, this race is insane, right?!” As if to smile upon us from heaven, a giant puffy cloud went by as I was sitting and eating, creating a tiny bit of shade and eliciting an audible sigh from everyone at the Banana Luncheon. It was one of the greatest moments of our lives.

And then we went up another steep hill. Onward and upward, yet again. Passed the mile 5 marker and got to Beater, which I was able to do relatively easily. I felt super confident from completing Twister (something I honestly didn’t think I’d do in the next year) and Beater sure wasn’t gonna get me, not on today. Downhill to the plate drag, which was the first heavy carry of the day. My lane had a hump in it and after a few seconds I managed to get the sled over it. The volunteer told me I was the first woman who’d gotten the sled over that particular hump. HELL YEAH.

The nearby sandbag carry was long and challenging, but I made it through without stopping. Mile 6, followed by A-frame cargo, then Z-walls. Up another hill back past the festival area, where we enjoyed the energy of the spectators and were greeted immediately by the dreadnought spear throw. The woman in front of me nailed it dead center so I got that good juju from having to yank the spear out of the target. Geared up, deep breath, threw. STUCK. I fell to my knees with relief. Only my second spear ever. (A mile later, a dude complimented me on that spear throw, and I thought “…are my obstacle skills becoming…LEGENDARY out here?”)

After spear was the rope climb. Got out my dollar gloves and worked my way up. My feet were not locking in very well. It took a lot of upper body for me to hold myself on rope just enough to scoot up. My scoots were small. But I got closer and closer to the top until I finally rang it. My hardest rope ever that I was still able to clear. By now I was so overwhelmed by both the difficulty and by this personal success that I sat down and rested for another few minutes. Who cared how long it took to finish? I was running CLEAN. For the first time ever. Went to the vertical cargo net, which had a platform. This time I vowed to get up onto it by myself, so I hauled myself up, got my ribcage up, and pushed myself forward on the platform with my hands until I could grab the back of it. Done.

Downhill to the bucket carry past mile 7, which did not go well. I tipped over my first bucket to grab the bottom, only for all the rocks to spill out about 10 feet into the carry. Went back and got another bucket, this time keeping it upright and grabbing the harder part. I needed to rest half a dozen times. I have never rested on a bucket carry in my life, and I’ve done some toughies. I wasn’t the only one, either. Saw a photographer coming up so I rested one last time and went in guns blazing.

Oh, hello there! What a surprise! (cough)

Water stop with more pukers. When I dumped a cup of water over my head, all I could taste was salt. Tons of salt. I knew I was losing a ton of electrolytes even though I was mainlining Tums. Oh well. Sauntered over to the multi-rig which was in Super mode (4 rings, a bar, 2 rings). Got through it pretty easily, although the transition to the bar took a bit of time because it was a bit high up. We then had rolling mud and the dunk wall, which was particularly disgusting on this occasion. Tons of stuff floating in the water. We’d spent the whole race clean as whistles and now we looked like the Swamp Thing family reunion.

The Creature From the Filthy Lagoon

Atlas carry (I was struck by the realization that we were at mile 8 and these were the first burpees I’d done all day), then up the very last hill to the Herc hoist, which was heavier than usual. Used my gloves, thankfully. Then a quick inverted wall which was boiling hot from the sun, followed by the last obstacle, monkey bars. Although my entire race had been clean to this point, I felt zero pressure. It’s not like I ever expected to run a clean race today. In fact, I was even more okay with falling off the bars because I hadn’t done a billion burpees like usual. I made it about 2/3rds of the way across before my left hand just slipped right off the forward bar. And I ripped my hands in three places. Ouch.

Am I too old for this shit?

I did my burpees in sets of 6 (I had a surprising amount of energy) and got them done fairly quickly, then jumped over the fire to finish in a bit over 5 hours. By far my worst Super time ever, and probably my worst pace in any race (although the course was definitely longer than 8.2 miles or whatever Spartan officially claimed). But only failing one obstacle makes it also, by far, my most successful race ever. What a confidence boost that my training is going in the right direction. Everything clicked and came together, and despite the heat and the hills and the altitude, this may have been my best performance yet.

Hip hip hooray!

Pros:

-Difficulty. I had no idea what to expect with the altitude, but that ended up being the least of my worries. The hills are no joke. All the native Coloradans I spoke to were freaked out by the steepness and frequency of hills in this race.
-Dry conditions. The fact that there was almost zero mud and fairly low humidity made all the obstacles much easier. Sweat evaporated easily from our hands, and a dry Olympus is an easy Olympus.
-People. The heat and hills brought everyone together in such an incredible way. I had a legitimately GOOD TIME out there, and that’s because of all the awesome folks who joked together, commiserated together, shared resources and assistance, and gave out awesome high fives.

Cons:
-Heat. July can be a crapshoot, even (especially?) in the Rockies, and most participants were really struggling in the 90+ temps.
-Uneven/treacherous terrain. I enjoyed it, but it could be a con because it requires a lot of constant diligence to not sit on a cactus or roll your ankle on a rock. I recommend that people with weak ankles avoid this one.
-Obstacle spacing could have been a little better. I don’t mind that the course was somewhat backloaded, but it took us over 5 miles to get to a heavy-carry obstacle, and I would have preferred one a little sooner.

Race Grade: A. Challenging, fun, well-rounded, great people. Couldn’t ask for much more. (Maybe cooler weather.)