Quick-Find a Race Recap:

Race Recap Directory

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.)

This Is Spartan Ultra Episode 10


Finally another episode! It's a long one, but I recapped my June events and documented my trip to Colorado Springs for the Fort Carson Super.

Sunday, June 30, 2019

Race Recap: Sturgis Falls Half Marathon

Sturgis Falls Half Marathon 6/30/19 Cedar Falls, IA

Weather: 80+ degrees, humid
Terrain: Paved recreation trail, roads
Distance: 13.1 miles

My first half marathon ever was the Sturgis Falls half marathon in 2007. Since then I have run/walked it 8 times, missing it only the three times I've been out of town (usually for other races) and the year that I gave birth a couple months earlier (I did the 5K instead). I train on these trails, I drive on these roads. I know this course. That said, this race is always one of the most miserable, "why can't I quit you?" events on my calendar. Why? Because it's late June in Iowa, where at least 3 of the following 5 components will be present: 1) heat 2) humidity 3) rain 4) mosquitoes 5) gale-force winds. This year we had 1, 2, and 4, which slowed everyone down a bit. In fact, I crunched the numbers, and usually about 1-3% of the field finishes in over 3 hours. In 2016 when I did this race, it was quite hot and 5% finished in over 3 hours. This year? NINE PERCENT. Also the winning time was about 7 minutes slower than usual. Just wanted to tell you guys right off the bat what we were dealing with today.

Temperatures topped 80 degrees at the 7 AM start of the race, but no matter! We were off and running! The half course split off and we started on the long flat out-and-back along the river. Fortunately I'd put my bug spray on. I was pleased to see the mile 2 aid station was present and accounted for, as sometimes it is missing. Ah, Sturgis, you fickle gal. There were some teen boys pointing the way and I saw one dancing, so I called out "show me a dope dance move!" and he immediately launched into this cool Michael Jackson spin move that led to his buddies doing a "Con-NOR! Con-NOR!" chant. It was fantastic.

We continued to the turnaround just past mile 4, which is on a sunny section that goes uphill, then we turn around and go back down. This sunny part was maybe a mile or so but it felt like being shot in the face with a shotgun slug made of HOT. Back to the shade for the slog back to the park (the teen boys did the running man), up out of the river valley at around mile 8. Uphill in the sun for a good 3/4 mile. Lots of walking in this portion. This is the part of the race where everyone starts to look like participants in Stephen King's "The Long Walk," but people were continuing to be in surprisingly good spirits. Everyone was encouraging each other and saying "good job" to strangers and such. I'd never seen such a love fest at Sturgis. We were all in this together, to quote High School Musical.

The out and back on Grand Boulevard is always a treat. One house left an amp in the driveway blaring the Hamilton soundtrack. Nothing makes a middle-aged gal jog more quite like hearing "My Shot" blasting in an upper-middle-class residential neighborhood. Two fine citizens left hoses shooting into the street to create cooling stations for the runners, which was a brilliant idea and I'm surprised nobody's done it before. Then again this year's race was at least 10 degrees hotter than ever before. Turnaround and back down Grand (as usual, I heard the song "Call Me Maybe" on this stretch), this time going DOWN the 3/4-mile hill, which was sublime. My splits resembled a bit of a bell curve, with the slowest miles being around 8-10 and then getting faster again.

We went past the utility company for yet another out-and-back section from mile 11-12 and the aid station had the Holy Grail of hot-weather race fuel: ICE WATER. I was so excited I took two cups and immediately dumped one down my shirt and the other down the back of my shorts. You may laugh but it is the best way to cool off. It perked me up enough to jog more as we looped the turnaround (staffed by the most enthusiastic teen girls yet!) and went back past Ice Water Heaven where I grabbed two more cups, this time for my shirt and the FRONT of my shorts. I jogged as much as possible to the finish (just under three hours! Woop!), where I took my medal, walked over to a sprinkler that had been positioned near the beverage tubs, and immediately sat down on the street and let the spray soak me from head to toe.

Pros:
-Aid stations. They all had Gatorade and water this year! And the ice water at mile 11.5...MWAH. Also they had BodyArmor at the end which is my favorite thing.
-People. Great volunteers (I think a lot of them are high school athletes, since the race is now put on by the local booster club) and participants!
-Course. I like all the out-and-backs. You get to see lots of folks and you don't feel so lonely in the back of the pack.

Cons:
-Weather. I can't blame the race for that, though. But it is a factor in a late-June race.
-Shirt. It's not great, also anyone thinner than me would be kind of screwed because the Small is still pretty big. If I'm wearing a Small, I don't know what women who are a foot shorter than me and weigh 70 pounds less would wear.

Race Grade: A-. Despite the heat, this was the smoothest running of Sturgis Falls races that I've ever seen. And I've seen a lot of them.