Wednesday, September 14, 2016

RACE REPORT: FORT BRAGG SPARTAN SPRINT 2016

Summary:
  • Asheville was not a fluke.
  • I still have things to work on. 
  • Herc Hoists stink.

I loooved the Fort Bragg Spartan Sprint course.  It was relatively flat and fast, with sandy double-track for most of the race.  This allowed me to focus a bit more on the obstacles, instead of being wrecked by the terrain with less energy available to take on the obstacles. 


I came with an 85-90% taper, ready to test myself and have a checkpoint on obstacle ability ahead of the Ultra Beast.  It felt so odd to be registering and walking through a festival with some pavement and sand, at the very scenic Smith Lake Recreation area.  The festival area was more compact than usual, and cleaner feeling than usual, and so beautiful, which made for a great atmosphere.  To get into the festival area, we had to go through Security, I guess because we were on fort property, so it was good to get there a bit early. 

The elite wave started off, and we hit a pretty big bottleneck with lots of elbows and coming to a screeching halt within the first 100m, as we went through a fence gap that wasn't even really blocking anything.  Going out harder in this case might've been a better strategy. 

The first obstacle was again the Hurdles (I've referred to them as floating beams before), and for the second time in a row, I've been able to get over them.  I think I have it down, now, which is exciting.  Most people wouldn't even blink at them, but they had been something that I failed at for a long time.  I ran into Bev from HH12HR-020 and wished her a good race.  It was cool to see other 020ers out there.  Next were moats, then over-under-through.   

As another "PR", I got through the rig, for the first time.  I typically get through 1/3 before losing grip strength.  Somehow, everything flowed.  The rig starts with a row of strung up rings that you go through monkey-bar style.  Then, a single pipe.  I started traversing the pipe looking forwards, but after swaying back and forth and not making much forward progress, I quickly changed approaches.  I think it might've actually been a facebook post from Bev that suddenly came to mind, about taking it sideways.  I used a switch grip (thanks, American Ninja Warrior), which worked beautifully, and got through to the next portion, which were hanging knotted ropes and rings.  I had some doubts in my mind the whole back half, since each foot that I progressed was one foot farther than I had ever gone before.  Would I make it?  After finishing the pipe, only a few more left, and I finally got to touch the bell.  I didn't want to risk kicking or punching it, since I wasn't sure if I had it in me, so I stuck with a still satisfying slap.  The first time you finally conquer an obstacle, you feel over the moon and can't stop smiling as you continue your run down the course.

There was the double-sided vertical cargo net, thankfully, with a solid metal frame at the top, instead of just a wire holding up a single net that you have to precariously move your body over.   There was a barbed wire crawl.  I wanted to use this race as an opportunity to try out some gear.  I had gotten some gloves with thick wetsuit-like padding on the palms.  As I started up the 7-foot wall, the gloves slipped right off the top of the wall.  No bueno.  I took the gloves off, and had no problems on the second attempt.  Another repeat of Asheville success.  I ended up keeping my gloves in my sports bra for most of the race.  Especially for such a short race with not much of an opportunity to start to wear on your hands, this was not an issue.  I had mostly brought them just to try them out, for potential uses in longer races.  Having the proprioception was better.  Plus, it's easier to grip something that's smaller in diamater, vs. larger in diameter, and the padding was thick on those gloves. 


We hit the Devil's Stairway (inclined wall followed by an a-frame), the Atlas carry, where I think I did use gloves.  I got through the z-wall for the second time ever (non-consecutive)... also very satisfying... went through it very deliberately, not wanting to slip and wanting to ensure proper footing and hand holds.  A-frame cargo, inverted wall (always enjoy that one). 



The sandbag course was flat and much easier, after having endured the perhaps 70lb of Ruck+Sandbag+Bucket+H2O at HH12HR.  I did put on gloves for the bucket brigade, which worked out.  This might've been the first time that I went through without putting the bucket down.  I did shift the weight around onto my forearms and thigh a few times, but the course was flat.  HH12HR probably helped, too.  I gripped the bucket with a hug instead of lifting it, which was a lot easier.


Then, things went downhill, and I don't mean the terrain.  Missed the spear throw, as usual.  I have a spear, and I've tried practicing with it, but I still can't figure it out.  Maybe next time, I'll try using a bit of a running start to add momentum.  Up to this point, I had been burpee-free, which I was amazed by.  Burpees.  Then, the Herc Hoist.  Since like 2014, I've been barely even able to budge them.  Maybe they had been wet, adding to the weight of the sandbags at the other ends of the pulleys.  This time, I could move them some, with great effort.  This is much harder than a rope climb, though, because... well, maybe it's because you can't use your legs easily (you could put them on the gate, but it's pretty awkward), and well... the herc hoist is just not very nice to me.  I got it maybe 1/4 to 1/3 of the way up with much struggling, and I didn't feel like I could make it much farther.  I started to let it down but of course didn't want to just drop it and risk breaking the sandbag or do extra burpees or whatever.  I did let it down gently, but at the cost of searing rope burn.  My hands weren't too bad off, in the end, but at the time, it stung a lot.  Burpees. 

There was downhill barbed wire.  I started semi-rolling, but that wasn't quite efficient, so I started crab walking, since it felt ok going downhill, but someone yelled "ape walk", so I tried that, and it worked really well.  I should try to be more adaptive and versatile in my choices of animal movements in the future (thanks, Andi Hardy from the Spartan Workout Tours, for teaching all of those!).  I never thought I'd actually use crab walk let alone ape walk in a race.  I guess crabs could be used going down an a-frame, but ape walk?  It was perfect, here.  This terrain had been pretty downhill and rutted, with a decent distance between the wire and the ground.  Too bad I didn't start ape walking until nearly the end, but I'll know for next time.  It's surprising how something as simple as the barbed wire crawl could have such a variety of optimal techniques, depending on the type of terrain.

It was nearly the end.  Spectators were saying to give it all you had, since it was almost over.  I didn't want to, though, because I didn't want my heart racing and body in lactate mode when hitting the rope climb, which I've only made once before in a Spartan (Battlefrog ones have been fine, other than in the last lap or two of BFX).  I thought I had a chance and strategically chose a rope.  But I couldn't get up it at all.  My arms were shot from the Herc Hoist attempt.  Burpees.  Disappointing.  Slip wall.  There was someone else coming down the slip wall at the same time as me.  We had recognized each other from the HH12HR.  I think she was one of the insanely fast and strong ones.  She had cheered me on as I was doing burpees at the spear throw.  I might've broken an unspoken rule about waiting in line at fire jumps for the photo finishes (I know open heats try to do this, but Elite heat may be different), and if so, I feel bad and am sorry.  The two things that were going through my mind at the moment, though, were having two HH12HRers finish together, and the late-season Spartan World Championship coins that everyone could potentially have a shot at.  Anyway, I was pretty excited when I saw that we finished with the exact same time, down to the second.  Aside from my first Spartan, I go to these races alone, but after HH12HR, it's been cool to have so many new Spartan friends, and to be running with so many of them on this day.


I was still like 15 places off from the last SWC coin, but it was only like 4 minutes, which I could gain back by going more aggressively on the running and obstacles, and by improving on rope climb and finally getting the spear.  Even if I did get 4 more minutes, that would only work in the late season, after a bunch of others have already earned their coins, and in smaller races.  Well, something to shoot for in the future. 



I ended up doing better than half than the Elite Womens' heat, which I was surprised by.  This day ended up being a great day for many.  Lots of PRs, and some even went burpee-free.  This was an easier terrain course, granted, but I think this is confirmation that I'm getting stronger on the obstacles.

 (Such a cool medal!!!  It didn't disappoint.)



After the race, I visited vendors, hung out while watching the other finishers, and played around in the training area.  I couldn't practice the rope because my pulling arms were still shot, but I honed my pipe traversing skills on the pull-up bars.  I also flipped tires.  In my first Spartan race, I could barely budge the womens' tire.  This time, I was moving the mens' tire all around.

(2014 - Couldn't move this one)



 (Beasting it in 2016!)

It was such a picture-perfect day for spectating in the afternoon.  The lake was beautiful and there was a good bit of cloud and shade early on.  Operation Enduring Warrior was out there in force, and among them were those who were wounded serving our country.  It was incredible to watch the soldiers as they helped each other conquer the obstacles, without having four limbs.  They inspired us all, and taught us all with the warrior ethos that they embodied.  


After the race, I was scheduled to volunteer.  I still had a couple of hours, so I hung out in my hot car, drying my clothes and trying to sleep.  It was too hot to sleep in the car... there wasn't much wind blowing through the doors.  I read a little bit of an Ultra Running guide that I just bought.  Oh, while I was in the festival, they made announcements about not keeping dogs in cars or else they'd break your windows.  There had been some issues in Asheville with that.  I recalled that I had a stuffed animal dog in my car, a large one.  I hoped that it looked fake enough, but I couldn't remember how realistic it looked.  Fortunately, it was ok, haha.  Windows intact.


(NOT A DOG THAT NEEDS RESCUING FROM A HOT CAR!)

Volunteering was great.  I'm always impressed by how dedicated my fellow volunteers are.  We all hustle and work hard.  People could just coast through it, but something drives us.  Is it just who everyone is, being people used to giving 110%?  Or maybe the Spartan Race / Spartan Life if something we all really believe in.  Every weekend, across the country, people are racing and overcoming challenges they never thought possible.  They turn their lives around.  They find solace and friendship and a return to a raw, gutsy, and more natural way of living.  They find strength and courage they never knew they had. 

Friday, September 9, 2016

Spartan Tahoe Ultra-Beast Cramming

THE INSPIRATION

I had told myself that if I made it through the HH12HR, I'd sign up for the Spartan Ultra Beast.  This would complete my 2016 Endurance Trifecta.  This has been my biggest OCR year so far, and things have been on a roll with noticeable improvements in the Asheville Super and surviving the HH12HR and having the HH in the bag, so there's no better time than now!  I didn't want to pay up for the UB and go for the 2016 Endurance Trifecta only to not make it through the HH12HR, so I didn't seriously consider the UB until after the HH12HR.  The UB by itself has always sounded interesting, but they only host it a handful of locations.  I travel for marathons, but I've yet to take any plane rides for OCRs.  Tahoe became the obvious choice, because it was hosting the Spartan World Championships that weekend, and I love exploring the Western half of the country.

This has been a big year in OCR for me.  My plan for next year was to focus more on normal running next year, and possibly start working towards an Ultramarathon.  I've completed 6 marathons (Houston, Albany [GA], Philly, St. George, Boston, California International), so I'm comfortable with trying something new.  I want to do Comrades (~56 mi) in South Africa one day, but 56 is a big jump up, so I figured that my first might be a domestic 50K.  Prior to researching the UB in depth, I thought that it was 26 miles on the dot.  I should have figured otherwise, since the Sprints, Supers, and Beasts are all above 5K, 10K, and HM distance, and the word "Ultra" is in "Ultra Beast".  I didn't expect an OCR to be my first Ultra, but it's actually not a bad way to get started in it.  I can jump in without having to deal with excuses like picking the right 50K or waiting until I'm ready and being concerned about being 100% prepared for a good breakout ultra performance based on pure speed. 

I was extra-pumped about the prospect of racing with some of my fellow HH12HRs who I had met in Ft. Campbell.  Even if I wasn't racing with them, per se, I love the comraderie of knowing that they're out on the same course, fighting the same battle against the distance and terrain and cold.  This left me with about 6 weeks to prep.  Time to cram!  This is a recap of the three weeks spanning T minus 6 through T minus 4 weeks (August 21 through September 9).



THE APPROACH

1) Recon
 I read blog posts on other peoples' HH12HR experiences, to capture notes on Gear Drop contents (perhaps the part I was most excited about planning), training, and race-day strategy.  There were valuable stories from DNFs and successes.  I also watched Youtube videos to understand what to expect obstacle, terrain, and weather-wise.  It also helped with visualization.  Here's the current plan...
  • Gear Drop:  I'll be using my bucket from the HH12HR, and putting various clear plastic bags in it, to help group like items while providing easy visibility of what's in each container.  I have one for food, one for small items (extra safety pins, sharpie, bandaids, mustard packets, vasaline, etc), a couple containers for water, a bag for extra clothes, and I'll see what room is left for an extra pair of shoes.
  • Training: The biggest regret people had tended to be not doing enough hill training.  That ended up being more valuable than straight-up running.  Noted.  
  • Race-day Strategy: Surviving the cold and avoiding hypothermia seemed to be a bigger obstacle than the obstacles themselves, although the cold water swims and dunk obstacles are what cause it.  I can't see myself enjoying running and doing obstacles in a wetsuit, so I think I'll bite the bullet and go without one.  We'll see.  Don't stop too long at the gear drop, run on anything that's runnable because most of the time, it's steep uphills and downhills where you'll be slower than the pace needed to meet the time hacks.  Be ready for 28-34 miles and 10,000 ft of elevation gain.  There are some water stops along the way, so you don't have to carry 16-ish miles worth on you.  The finishing rate could be as low as 25%, so it wasn't going to be easy.
2) Self-Assessment
To do my best in Tahoe, I must assess my strengths and weaknesses, to capitalize on my strengths, and fix or mitigate my shortcomings.  
  • Strengths
    •  Endurance... not Ultra endurance, but low-mileage Marathoner endurance
    • I can go without water or food pretty well. 
  • Weaknesses
    •  Double Obstacles.  Sometimes, they make even a single lap of the Ultrabeast harder than normal Beasts, obstacle-wise, by doubling every obstacle.  Two giant walls in a row, carry double the sandbags at one time.  I'm not the best on obstacles and can barely get through some of them a single time, so this one does intimidate me. 
    • Even single obstacles... my friend said that I should try out for American Ninja Warrior after seeing some Spartan Race pics of me, but I laughed as I explained that I don't have much upper body strength and don't have a good vertical leap, and she agreed that I may be a lost cause there, haha.  I am improving, though, little-by-little.  I think I'm the strongest I've ever been right now, thanks to the Deez Nutz HH-080 Class WODs, although I still have a long, long way to go.
  • Both (Strength and Weakness)
    • In normal running races, I consider pacing to be one of my strengths.  If I don't do even-ish or negative splits, my positive splits are usually not too bad.  The one exception was in the 2015 ATL Battlefrog BFX, though, where I did about 20 miles in 7 hours and could barely, barely even walk in the last couple of miles... rolling sideways might've been faster than the walk I was attempting.  I bonked.  I had gone out at my easy long run pace, but my longest long runs had been only a little over three hours long, and without obstacles.  I'll need to make sure to rein it in in Tahoe.  It may help to be forced to walk up most of the 8-mile hill.  We'll see.  I need to be careful, though.  
    • Hills.  In general, I'm not as good at hills as others.  To me, any slight incline is a "hill".  When I first moved to Charlotte and started running the trails at the Whitewater Center, I remarked how strong some of the other racers there were... they were hardened trail runners.  Then, I visited Colorado and met real mountains... the people there do Flatirons and 14ers as weekend activities!  How do I compete with them?  I walk when others run and get passed.  I did much better than others up the multi-mile hill in Asheville, though, which gives me hope.  Maybe my endurance and engine will win out. 
    • I do like cold... my usual motto for races is "the colder the better".  This has only applied to running races, though.  Water and mud obstacles completely change the game.  Also, I'm from the Carolinas.  My cold is probably different from Northern/Mountain cold.   
    • I'm born and bred Sea Level.   On the plus side, I felt pretty good hiking a 14er at Gray's Peak... it was easier the second time this year than when I did it back in 2009.  
 3) Training

The Delicate Balance
Training is such a delicate balance between pushing yourself hard and not pushing yourself to injury.  I have been going about 7.5 years without injury, which I'm so grateful for.  Weekly strength sessions to keep muscles in balance (with suggestions from a PT friend that I've continued to follow for 7 years) and learning from past mistakes about not pushing myself too hard (did a 12-minute wall sit back in high school to help with soccer, and my knees have never been the same since... in early college days, I used to try to PR at every training run, too... not a good idea) have been very helpful in that. One thing that I had regretted as I prepared for the HH12HR was that I didn't start earlier.  After you take away the last 2 weeks for tapering, that left me less time than I had hoped for, to really drive in training.  Gotta get ready early.

The Checkpoint/Rehearsal
I must admit I like collecting cool medals.  I don't have a Spartan Military Sprint medal yet, so I signed up for it.  It's three weeks out from Tahoe, which give enough time to recover.  It'll give me some event-specific training (obstacles), and it will help me test out gear, too.  I wanted to somewhat "train through" it, because my end-game is the UB, not the Sprint, but as I got closer to the Sprint, I decided to taper and not continue to drill in the training.  I didn't want to show up on the starting line and not perform.  I know there's controversy around having people who aren't super fast running in the elite heat, but in the womens' races, there's still plenty of space in the womens' elite heat, I'm pretty sure I don't get in anyone's way on the course, and I like running in that heat, so I do it.  And since I am doing it, I want to give it my reasonable best. If I still have lots of energy and body durability after the race, I guess I can make up for the mini-taper then.

Nutrition
I like to try craft beers every now and then, but for the 6 weeks, I decided to abstain.  Shalane Flannagan avoided it in her marathon prep so that her sleep and recovery wouldn't be negatively impacted, so I will, too.  My nutrition isn't really changing.  Whole grains, low-fat or skim dairy products, eggs, fruits and veg, dark chocolate, peanut butter, and less healthy treats (potato chips and vegan cookies).  The only time I really eat meat is when I eat at a restaurant and don't have to make the food myself, which is rare, in which case my recent favorite is BBQ Pork. I did start having workouts at the gym that were long enough that I did start getting hungry enough to want to go home, so I learned that I needed to start bringing food with me.

Workouts
  • Tuesday, August 23: 1st run after the HH12HR.  7.0 in 58:42, 8:23 ave, at 2 degrees of incline = 8:02 effort.  Rucked 1 mile round trip to the fitness room.  Ran while watching Spartan Race coverage, which was awesome.
  • Friday, August 26: Deez Nutz WOD strength session.  
    • Ruck: 1 mile
    • Plank: 4+3+3 min
    • Sit-ups: 305+95
    • Lunges: 75
    • Flutter Kicks: 50+40+40+30
    • Push-ups: 25+25
    • Squats: 100
    • Mt. Climbers: 100
  • Saturday, August 27: Trail run at the US National Whitewater Center to help with race specificity.  This doubled as a virtual race to celebrate the National Park Service's 100th anniversary.  13.1 in 2:14:12, 10:15 average.  No Tahoe-style elevation changes here in the Carolinas... I got in 430 feet of elevation gain... 1/20th of Tahoe, haha.  Oh, my.  I was excited that the four trails that I randomly strung together happened to very nearly 13.1 miles on the dot.  Did it with no water and 2/3 of a 100-cal mini Clif bar. I do pre-load with water, so that I don't have to carry water with me.  I will carry water with me in Tahoe, partly because it's mandatory, and partly because I will need and use it, but I do want to not be dependent on it.  I don't plan to use a hydration bladder, since I've never practiced with it before.  Nalgenes are simpler for me to manage.  Later that day, after a whitewater rafting session and a bit of rock climbing, I did a 1-hr stationary bike session, plus the 1 mile ruck.  I was soooo excited about the UB and pumped for training that day, haha.  That day was so great... a taste of the training life. 
  • Monday, August 29: Time for some hill training on the treadmill.  I started off thinking I'd do a 15 degree incline, but the angle was too much for my ankles to feel good about, so I backed it off to 10 degrees.  I alternated 1 mile sans ruck with 0.5 mile with the ruck, for 3 sets.  4.5 mi in 1:04:20, 14:18 average.  My hill conversion chart doesn't list paces that slow, so I don't know what the equivalent flat-land effort would be.  I still had energy and enough leg integrity afterwards, so I did a 1hr bike session, both to get in a wee bit more cardio, but moreso to rack up more miles for the Amerithon challenge
  • Tuesday, August 30: Deez Nutz WOD
    • Ruck: 1 mi
    • Plank: 4 + 3 min 
    • Flutter: 45+35+55+45 = 180
    • Lunges: 60+100
    • Sit-ups: 405
    • Squats: 125
    • Burpees: 60
    • Mt Climbers: 100
    • Push-ups: 20+20
    • Plus ~ 5 min trying out a knock-off TRX for the first time.  I considered stationary biking, too, but I was hungry (decided that I need to bring food with me to the gym in the future), and it was getting late.
  • Thursday, September 1: Normal run... don't want to lose the ability to run a decent normal run, in the midst of the other kinds of training.  8.0 in 1:07:48, 8:29 average, 2 degrees of incline = 8:07 effort.  I let the pace float.  I had to start slower than usual (6.7mph vs. 7.0mph), but I finally started warming up and feeling more normal at around mile 6.  Got hungry, too, which could be caused by the training, or hormones, or other stuff.  Glad I brought my Clif Builder's Bar for afterwards, having learned from previous gym sessions where I hadn't brought anything.
  • Saturday, September 3: Trail run... wanted a longer one.  I figured that I'd have 2 shots at longer runs... one a week before the Ft. Bragg Spartan Sprint, and another the week after Ft. Bragg.  The Whitewater Center's trails were closed that day, which was a day after the hurricane brought rains to our area.  It was a good excuse for me to branch out and go to Crowder's Mountain, where I got in 17.0 miles in 4:02:48, 14:17 ave, with 2,765 ft of elevation gain.  I normally stop my watch on traditional long runs when I have to stop to tie shoe laces and stuff like that, to get an idea of true pace.  But here, when I got a bit lost at the summit of Pinnacle Mountain or was exploring or re-filling my mini-bottle from my Nalgene, I decided to let my watch continue running, to better mimic time spent on obstacles.  I didn't do burpees or anything like that during the run, though... I'm not that specific about my training at this point in my OCR "career".  I did see a fellow trail runner with a Spartan Trifecta tee, though, which was pretty cool.  By the way, the max elevation of my run was 1,564 ft... it's hard to imagine that it was only about a tenth of 14ers.  The run was hard, and it blows my mind that it's only half the distance of the Ultrabeast, 1/4 the elevation gain, and obstacle-free.  Doing this twice, at twice the elevation plus all of the obstacles... hard to imagine. 
  • Monday, September 5: Deez Nutz WOD
    • Sit-ups: 100+70
    • Plank: 3+2.5+2 = 7.5
    • Lunges: 300 (in 30 min)... after maybe messing up my knees a bit in HS, I've lacked the confidence to do lunges except when forced to, but I've recently gained that confidence back through the WOD and the HH12HR, so this was a record for me.
    • Push-ups: 20+30
    • Flutter: 65+60+40 = 165
    • J-Jacks: 150+150
    • Squats: 330
  • Tuesday, September 6: One hour on the Recumbent bike, while watching Youtube videos of Tahoe Beasts & UltraBeasts.   Didn't push too hard.  Trying to visualize and learn from the videos.  No way I could've run today, with the shape my legs were in after the WOD the previous day.
  • Wednesday, September 7: Hill training.  If I was 100% tapering for the Ft. Bragg Sprint, I wouldn't have done hills the week of the race, since I'm not really used to hill work.  Since hills are not a strong point for me, I need to work on it, though.   I did a milder 7 degree incline run (as opposed to the previous 10 degree mostly walk but tiny spurts of running from the previous week), with 6 miles in 58:30, 9:45 average,7 degrees of incline = 7:42 effort.  I started at 6mph and stayed there most of the time, but built up to 7mph towards the very end.  This workout was easier than expected, and a confidence-builder.  1 bottle of H2O was necessary.  The next two days, I felt good enough to have biked and/or run, but I held it back.  So tempting to go out, but I want to be tapered for Ft. Bragg.

NORMAL LIFE/FUN IN THE MEANTIME
  • Exploring churches in a city you've just moved to is interesting.  It makes you think about what's most important.  The variety that's out there has amazed me.  
  • One of my cousins and his parents visited from Taiwan!  It was fun to show him my city and Southern BBQ.
  • Tried to go fishing for crabs in a creek with my dad.  All we ended up doing was feed the crabs with our bait. 



Thursday, August 25, 2016

SPARTAN HURRICANE HEAT 12 HOUR (HH12HR) - NASHVILLE / FORT CAMPBELL 2016

Preface: A fight to the finish... 

This was the first race/event where I was uncertain if I'd be able to finish.  I've done races from 1-26.2 miles, but this was different.  It's an event with team-building challenges, lots of PT, and individual challenges.  You are kept on your toes the whole time, not knowing what the Krypteia (Spartan Cadre) would make you do next.  The average completion rate across the HH12HRs is a bit under 40%, due to time hack challenges, and sometimes, dog-eat-dog challenges.  Many members of this HH12HR class 022 were reuniting from our experience in HH-080 in Atlanta in March.  During the 4-hour Hurricane Heat 080, when I was super cold and wet, I remember thinking "never again - this is one and done", yet not long after, I was signing up for the 12-hour version, which comes not only with the extra 8 hours but also 20-lb rucks (20 lb plus gear and mandatory items) for women and 30-lb rucks for men.

The HH-080 event was special because I learned what being on a team meant in a way I've never experienced before in team sports or school/work teams.  Never leave a fallen comrade.  After that event, the team bonding stayed active in a Facebook group.  The HH-080 organizer, "Cookie" (Steffen Cook, a British ex-pat tough guy with a remarkably caring and kind heart) continued to help us grow stronger even after the event.  He created the WOD that I've been posting about since early June.  It made me work parts of my body that I normally don't use as much, and it led to a breakout race at the Asheville Spartan Super earlier this month, where I conquered some obstacles that had previously seemed insurmountable. My only regret as the HH12HR approached was not doing more of the WOD sooner, since the last 10 days are meant for the taper. There was no guarantee of success at the HH12HR, but I had to give it my best.

The Training Lead-up:

Sunday, Aug 14:
A week before the event, I did my last substantial workout, a 10-mile trail run in 1:33:21, 9:19 average.  Trails would be good, since the OCRs typically have lots of uneven terrain.  I did three laps around the Lake Loop at the US Whitewater Center, after doing a couple short spurts on the climbing wall.  It was 5pm, but the trees provided shade.  It was nice to be out in nature.  Near the end of my second lap, I found a cell phone that was likely from a biker that I ran across.  I ran with a mission after that, wanting to get it to the USNWC staff quickly, but I ran into the biker right before the end of the trail.  I was going to use the return of the phone as a good reason to end my run after just 2 loops, but I was phone-free again before the end, so a 3rd loop it was... no excuses.  The last 2 miles were tough, and I did get thirsty, but I made it. 

Tuesday, Aug  16:
I was going to run this night, at around 11pm, but the gym was locked when I tried to go in.  Good thing I had my ruck on... so I made it a combination Rucking plus Pokemon Go night.  I got lots of Pokemon over 5.2 miles with 20lb plus gear, in about 90 minutes.  At one point, I ran into a security guard watching over the community pool, who was probably surprised to see me out at midnight and warned me about coyotes.  Don't know if he was just messing with me, but a minute later, I saw an animal and freaked out momentarily before realizing it was just a deer.  The most I had rucked at a single time was 3 sets of 1 miles on 7 degrees of incline.  I had done 0.5 miles at a time on flat road to and from the gym before, but I'd always be very ready to take off the ruck after just 0.5 miles each of those times.  The 5.2 was good to get my body used to the ruck, though.  It was fine.  The biggest surprise was a blister on my right heel, which was odd because I've worn those trail shoes many times for many miles before.  Better to learn this now, though, since I had been considering doing the HH12HR with these.  I ended up doing the HH12HR in my Reebok Spartan Beast OCR shoes, instead, and had no issues at all, despite getting them wet a couple of times and despite the reduced cushioning.

Wednesday, Aug 17:
The last run, of 5.0 mi in 41:19, 8:16 average, 2 degrees of incline = 7:56 effort.  I did this while watching track on TV.  I stopped at 5, but if I wasn't reining it in for the HH12HR, I felt like I could've gone longer and faster.  It had been soooo hard to get myself out the door, after being so tired during the day, but once I got into the gym, I loved the fact that I was there.

Taper Thursday.

Fast and furious Friday.  Not really fast or furious, but lots of driving through the night.  Left work at 4pm, stopped by home to grab gear, arrived in Kentucky at 1am, got 2 hours of sleep in the car, then headed out to Fort Campbell a little bit before 4am.  Not ideal sleep before a big event, but it adds to the epic-ness.

Gearing Up:

Hurricane Heats come with a gear list that's announced a week or two before the event.  There's some standard gear that you can expect at every race, like a ruck, water, food, duct tape, multi-tool, headlamp, chemlights, safety vest, plus some class-specific specialty items based on whatever the Krypteia dream up for you.


I read up on some event recaps and browsed social media.  People recommended a reliable pack, not one that will bust on you for carrying too much weight, causing you to DNF.  GoRuck's GR1 is the most recommended.  It's pricey at $300, but on July 4th, they had a special where I got one for half the price, with a free GoRuck challenge included.  I had considered using my Camelbak Asymetrix, which would be more comfortable with its built-in waist belt and chest strap.  It seemed to carry the weight OK, but who knew whether it could survive 12 hours of it over rough terrain and challenges.  Better safe than sorry.  The 26L capacity GR1 ended up being valuable for the space it could carry in the event, I would find out, anyway.


Specialty items for this event:
- 5 Gallon bucket with the picture of someone very dear to you affixed.  This would be our motivation.  I thought about a couple of options - a friend, a family member, but I went with a third that suddenly came to me and was the best.  It was a picture of some staff members from the Princeton Evangelical Fellowship... it symbolized not just the dear people who helped me through some tough times in college, but also a reminder of God's grace and faithfulness. During the toughest moments of the event, that's what I clung to.
- Factory-sealed gallon of water - still not sure what sure that ended up being for, aside from additional weight to lug around the whole time.  Scared to death of drinking it or breaking it, out of fear of being cut or forced to take some penalty.
- 3 balls, a ziplock bag, and a condom.  That last one, haha... I was so embarassed buying that.  Thought about doing it at some nondescript, sketchy gas station vending machine, but didn't find any.  Ended up getting it at Walmart.  
- Oh yeah, and learn to count to 30 in German.  Fortunately, I had spent a few car rides on my way to work a few years ago, trying to learn German.  I got numbers and some basic words, but not much more than that. 



The Event - The Storm:

There are certain unspoken rules in the HH12HR... not quite unspoken, since it's advertised in social media build-up.  Don't ask questions.  Don't be late.  It pays to win the challenges.  Work as a team.  Expect the unexpected.  Fail and face burpees or whatever the Krypteia feel like you should have to do.  I arrived about 40 minutes before check-in time.  There was a long drive into the fort, and in the darkness with no other cars in site, I rolled through some army simulation city replicas.  It was eerie.  I followed tire tracks and was relieved to find the venue in the night.  Soon, others came, and we found out where to park. 


We checked in with three Krypteia while doing planks and squats... no wasted moment.  I was scared and nervous.  Even standing with the pack on was tough.  Finally, my name got called, and I went into one of the barracks lined with fellow HHers on either side.  We were supposed to be in two even lines, and oh, man... it was sad and humorous at the same time, how challenging this was for everyone.  People couldn't count in unison, and when we spread the message that we had to be even, people thought they were supposed to count off with even numbers only.


(I'm the white bucket head on the left)

We did synchronized burpees, repeatedly, then burpees counting in German.  The latecomers started trickling in.  Felt bad for them, since the road was long, and they must've been frantic when they realized they were late.  They had to do bunny hops or other stuff down the long line to join the group.  Once we were all there, time to put the buckets on our heads and walk half-blind through the pre-dawn night.  We were being "kidnapped" and led onto buses to take us to who knows where.  On the bus, we had to keep the buckets on our heads, with no talking allowed.  This was one of my more favorite parts of the day... the nervous excitement... also an opportunity to close my eyes and half-nap for a little while, to get what rest I could after a 2-hr night.  Time to bank up whatever energy I could for the long day.


Krypteia Waller led my bus gave us an inspiring pep talk part way through, to help get us mentally ready for what was to come.  Remember your first 5K, first 10K, first Spartan Race, etc, and how scared you were.  But you worked at it and beat it.  This was the next challenge. 


Special K (Kristena Lynn) was on one of the other buses, with this priceless shot of bucket heads.


Eventually, we got to a place where we were let off... it was a park by a river, with a bridge and an uphill paved trail.  We brought out our gear and did some PT, followed by a game of human Hungry Hippos, where groups of 6 carried a 7th person, who scooped up as many balls in the grass into the buckets as they could.  One team didn't go back to the starting line when they were supposed to, and had to jump in the river.  Eventually, we all had to jump in the river, a couple of times.  Unfortunately, I wasn't a very hungry hippo, so I may have caused my team to be second-to-last, at best, but they were all very encouraging teammates anyway. 

 
Next there was a ball-grabbing competition/relay with our teams where we each had piles of balls to guard while going out to steal from other groups' piles, sprinting back and forth in the frenzy, all with the rucks on.  One guy tried to hold me off from getting to his pile, but I was determined and used all the velocity I could muster with the pack on to charge through like a football player. 

Then, we met "Sally".  There's a song that's popular in the Crossfit world, and it goes like this:


When the song says "Bring Sally Up", you go up in whatever move you're doing for that song, and when the song says "Bring Sally Down", you go down and hold the movement, which is the tougher part, which is 5X tougher during the choruses when you're stuck on down and eagerly waiting each second for the chorus to end.  After a couple of practice rounds of the song, we did push-up Sallies, squat Sallies, plank Sallies, leg lift Sallies... we hated Sally by the end.  A love/hate.  Missing an up or down meant an extra burpee for the group.  I failed the push-up Sallies but got the others.


After that, we carried logs in teams up the trail with Special K.  Then, we carried a giant log up a giant and steep up-hill. Then, the 4-hour and 12-hour groups split off.  The 12-hour group did a number of back-and-forths across the field with various movements, like pencil rolls, bear crawls, lunges, hops, broad jumps.  My favorite was a type of martial arts roll that felt really cool, at least when you hit it right.  The times when I went sideways too much, it hurt all over.  But if you hit it right, moving diagonally off of one shoulder, it feels like you're a ninja.


There was a picnic pavillion next to the field where we were doing our thing, and Cookie asked us to sing happy birthday to a little boy.  Imagine 69 Spartans dressed in black, sweaty and dirty, with our big rucks on, standing in two rows, and singing happy birthday to a 4-year-old.  He was soooooo excited and gave a little dance each time we cheered.  It was so cute, and nice to know that we helped to make his day.


Next was our first time hack "mission"... navigate to a special location (a cross-fit box) using a limited number of available maps, with your weighted rucks.  Two options for routes... a longer one and a shorter one... you figure out why one is longer and one is shorter.  I went for the longer one, not wanting to potentially have to cross the river with my weighted ruck, and hopefully playing to my strengths with running.  I set off with a group and soon made a friend in Glen, who gave great strategic tips on surviving the HH12HR as we rucked and ran.  Since there were limited maps and we wanted to make sure those behind us found the way, I left stick arrows along the road at turns.  After a couple of miles, we caught up with what looked like the tail end of the groups that had chosen the shorter route... guess we picked the longer route.  Not a good sign, if we were 2nd and 3rd on the long route crew and were just now catching up to the end of the long route crew, this far in.  It started raining hard, which was a welcome cool-down.  We started seeing some runners coming back, and one of them mentioned that they were giving out cards.  Perhaps there would be limited cards?  We had to get moving.  Glen hinted that I could go on if I wanted to, but we were a team.  This exercise was the individual portion of the HH12HR, where it's about placing the mission first, and less about doing everything as a team, but we were going to be in this together, even if it meant potentially not making the cut.  We made our way up the road, coming across more and more people, until we got to the Cross-fit box which was the station.  We did 10 burpees with our rucks to earn a card and re-fill on, before having to head back to where we started.  We took the shorter route this time, and spread the word to others to do the same.  When we got back to home base, we checked in with Cookie and got to eat, drink, and recover for a bit, while others came in. It felt good to stretch.  And to eat.  I had started to feel low on glycogen in the last 2/3 mile, but didn't want to stop and lose time.  4.2 miles one way, 3.7 miles back = 7.9 miles with the rucks on.

(Grab those maps!)

Our next time hack mission was to take another map and go to a secret location.  We didn't have to go with packs this time, but we had to bring our buckets, hydration, and our condom.  What would we need those for?  Before we left, we had to give up anything in our pack with the words "energy" or "caffeine" on them, putting them in our zip-lock bag and turning it in.  We'd have to do this with strength and stamina from within.  We went off, single file down the road.  The roads had some decent hills in them.  Some people stopped in their cars to ask what we were doing.  This person's story was the best...


There was a good number of girls in the event.  A couple of them blew me away, endurance-wise and strength-wise.  I thought I was a good runner, but I didn't even see them after the start... they were leagues beyond... a whole 'nother level.  It's good to be humbled every now and then... gives you new levels to strive towards.  I did see them on their way back from the destination.  Our secret location was a Walmart Marketplace parking lot, where we had to get our condoms filled with liquid Tide, seal it up, and bring it safely back to home base without popping it.  The bucket was good for keeping it protected as we ran back along the sides of the hilly roads.  3.2 miles each way = 6.4 miles.  This run wasn't easy... our legs were toast after the 8 mile rucked run, along with everything else from the morning.  It was semi-running down-hill and on flats, power-walking up less step hills, and slow-walking up steeper hills.  I caught back up with Glen and finished in a group of others.  We turned in our condoms for inspection, checked in, then got to rest for a while.  More re-feeding, drinking, stretching.  My quads were getting really stiff.  This was the sad part... not everyone made the time hack.  Some fought so bravely, but would have to live to fight another day.


We moved to the next part, which would turn out to be the last part.  We got sandbags - one kind for the guys, one kind for the girls, and hauled them over to a cluster of small trees.  Oh man, even bringing the sandbag to the starting area was hard.  I bucket brigade-carried it in my bucket, along with the gallon of water, wearing the 20lb ruck plus gear.  I had to stop multiple times along the short ~100m walk to get to the trees.  At the start of it, Cookie mentioned that this was going to suck and would be the hardest thing yet.  We started by learning how to decipher collapsible codes.  Letters in the alphabets' placement corresponded to numbers between 1-26.  We got a combination of letters and numbers and added those numbers up.  We then had to add up digits in the sum, repeatedly, until we wound up with a single digit.  Time to test your mental agility, after a day that already drained you physically and taxed you mentally. 


Then, we found out our last task... carry the sandbag plus bucket plus everything else, all the way to the end of the trail where we had been carrying logs earlier in the morning, to get part of the code, and come back, and go back, and come back, etc.  It was soooo far away, and I struggled so much just to bring my stuff a short way to the start.  Well, this may be a looong day, or soon-to-be the end.  The only way we could finish is by getting the code and deciphering it.  Worst case, I could complete the task, maybe after the cuttoff, but if I had to, I'd move it a few feet at a time until I eventually made it.  Cookie told us that this is where the picture on our buckets would be most critical.  If you give up, you're letting the loved one on your picture down.  Time to go.

Everyone set off, and I decided to re-jig my gear.  If I was going to have to make several trips (just one trip may take forever), better have my stuff most strategically arranged.  I bucket brigaded my stuff far far enough to get behind a cluster of trees so that the Krypteia wouldn't see that I had already stopped and think that I was giving up or something.  I moved my gallon of water into my GoRuck GR1.  It was pretty full, with the balls, nalgenes, and other stuff already in it.  I was glad that I had went with this larger bag.  I heaved the heavy ruck onto my shoulders and started moving again, with just the sandbag in the bucket now.  This was going to be very hard to sustain.  So I stopped again, and decided to strap my bucket onto my bag with a dog collar and duct tape.  This way, my hands could be free, and I could carry the sandbag by itself, preferably on my upper back, which has worked very well for me ever since a Spartan veteran gave me that tip in my first Spartan race where I encountered sand bags.  Oh man, it was super heavy, but at least I could move now.  Everyone else was far ahead by now, but it was going to be worth it.  I don't have a ton of strength, but I could use strategy to help make up for some of that.  I started catching up to the tail of the group, and caught more and more.

There was a long uphill.  It had thankfully been cloudy most of the day, but I was surprised by how much I was sweating with the effort.  I wasn't moving very fast, but I felt like water was just oozing out of all my pores like a sponge being wrung out.  My heart rate shot up.   My hip flexors were feeling the strain, but I had to press on.  It was so hard to move with so much weight, especially right on my upper back below my neck.  Once at the top of the hill, it was mostly flat, to get to Krypteia Special K, who wrote the first digit or two of each person's code either on their sandbag or on their bucket.  Turned around, and time to trudge back down.  Even the downhill was hard, with that weight.  I was grunting/wailing/crying out really loudly with each step.  I think tears were coming out of my eyes, too, but it was hard to tell whether they were tears or sweat.  Could've very well been tears.  Hurt so much.  Might've freaked out some of the townspeople who must've wondered why we were doing this to ourselves.  I prayed that God would give me strength to make it.  At the bottom of the hill, I stopped a couple of times to offload the weight momentarily, before proceeding.  So hard.  The ~100m at the end of the first lap to get back to Cookie felt so long.  Got to him, and got the next digit or two of my code, and time to head back up to Special K.  I had seen others who had strapped the weight around their belly like a baby.  I took a pit stop at a picnic table to offload the weight and contemplated for a long time about whether or not to shift strategies and try go do the same.  It was hard to try to get such a heavy sandbag strapped to your body, so I gave that up.  I did try to make handles to try to make keeping the bag on my upper back easier, but they didn't end up helping much, and the tight tape ties just ended up concentrating the weight in a smaller area, instead of allowing it to be more distributed on my shoulders.

I wasn't making as much noise now.  As I started on the second journey back up, I tried to arm-carry the bag for a while, but that wasn't any easier, since it just added a bunch of work for the arms on top of the legs.  I tried to move the bag back onto my upper back and almost fell backwards but somehow caught myself in a super-low squat at the very last second and heaved everything back up.  Phew, that was close.  Don't know if I could've gotten back up, if I had gone backwards with all the weight on my ruck, and the ruck strapped tight to my body.  I kept moving forward and tried just letting the sandbag rest on top my my ruck, so that my hands didn't have to keep holding it against my back.  Worked pretty well, but I did walk carefully.  Back up the long uphill.  Then on the flat path to Special K, who was giving out full codes now.  Oh, the sweet relief.  Just had to make it back down... just.  I started for a bit, then had to rest again, after making it all the way up the hill and to the turning point without a break.  There was a bench with three crosses carved into it, I appreciated the symbolism as I collapsed onto it, and lay there exhausted for a while, before mustering the strength to get back up.  As I made my way back down, I wasn't sure if I'd make whatever time hack or placement hack was in store.  I thought about what it would feel like if I didn't make it... I would've cried.  Kept pushing.  With the out-and-back, we all saw each other on the trail, and everyone was so encouraging with one another.  We were all suffering together.  One guy (might've been a DNF who was helping out, since he had no pack) kindly offered to help with the sandbag, but this was something I had to finish for myself.  Especially if this was going to be a position hack mission, I had to get it done myself.  Got to the bottom of the hill, and Waller cheered me on.  Now, just the last stretch of grass left to get to the trees.  Made it, checked in, and felt the relief of finally being able to drop my stuff.  I laid there catching my breath for a minute, chest heaving like crazy, before settling in with my code to decipher it.  Got my number, double-checked it, and gave it to Cookie.  Mission accomplished.  Others came in, and as the time hack approached, we were encouraged to go help bring our teammates in.  With new-found strength (and thankfully, no more pack), we headed back out and up the hill to find them and help them bring it home.  Everyone was going to make it.  Special K found me afterwards to check if I had made it and told me how proud she was of me for fighting through, which was really heart-warming.


At the end, we were all proud to get our patches and delta wedge.  We proudly received our wedges from Special K with a "congratulations, Miss M*Fer", and a warm hug from Cookie.  A Cookie hug.  Couldn't wait to get back on the bus... our rucks and clothes were super stinky.  Feel bad for whoever had to sterilize the bus afterwards.  In contrast to this morning, when it was dark and we weren't allowed to talk and had buckets on our head while being kidnapped, the bus ride back to Fort Campbell was cheery.  We had made it through the 12-hr ordeal and formed strong bonds in the process.  I even thought about next steps... I had told myself earlier that if I somehow managed to make the cut on the HH12HR, that I'd sign up for an Ultra Beast to complete the Endurance Trifecta for 2016.  I even started thinking about Agoge, although I'd only find out later what that would entail, through the Overcome and Run podcast with Special K and Ali.... may need to train myself physically and mentally quite a bit more before taking that on.


Reflections: 
1. When I finished, I felt like this is one of my proudest accomplishments of the year... and it's also up there, for all-time.  That last mission was so hard. 
2. It is possible to improve.  Challenges make you stronger.  I'm not destined to be beaten by certain obstacles due to my size or genes.  I can work at it to beat it.  On my first encounter with the Wreck Bag at Battlefrog Xtreme, I thought I was going to die carrying that heavy thing up a hill and over a wall, and then repeating that three more times, but I made it.  When I met the Wreck bag again at a race more recently, it felt much easier than before... I had gotten stronger.  At the Asheville Super, thanks to the Deez Nutz WOD, I conquered obstacles that had previously conquered me.  After this event, I'll have the strength and confidence to face more heavy stuff I may have to carry in the future.
3. Building better humans... that was the tag line for Spartan at one point.  I always thought of it as creating a community of people striving for better physical readiness.  But now I see it as more than that... building better humans in making them kinder, more selfless, more resilient.  The people that I've met at these events have a unique sense of being a team and being there for each other, and that's something special.


Thursday, August 18, 2016

RACE REPORT: Ready for Fall 5K 2016 + RRCA National XC Championships

This year's 10th annual Ready for Fall 5K was extra special, because it doubled up as the Road Runner's Club of America's National XC Championships.  We were back at the Milliken Arboretum, with its excellent grassy course, and Brooks sponsoring with door prizes.  I recently moved to Charlotte, NC, but I was sure to come back to this great race, with its unique competition (lots of HS teams) and the opportunity to wear my XC spikes.

Training the week before:

Tuesday, July 9:
I did a 60 min bike session for 17.7 miles, which may be a record, at least in recent history, for me.  Watching Olympics swimming was really motivating, because most races are sprints, and everyone's cheering like crazy and pushing hard for the win.  My body felt recovered and fresh from the past weekend's Spartan Super Obstacle Course Race afterwards.

Wednesday, July 10:
70 minute strength session.  It had been a while since my last one (11 days, aside from the Spartan race), so my body was supercompensated and doing pretty well.
  • Ruck: 1 mile (20 lb of weights, plus other gear) round-trip to/from the gym.
  • Burpees: 65 at once (may be a record, vs. 50-ish)
  • Push-ups: 25+25 (not bad, given the burpees)
  • Squats: 115+100 (continuous is much harder than stopping for a second at the top)
  • Lunges: 75
  • Flutter Kicks: 50+40+55 (1-2-3-1 is 1)
  • Plank: 4+2.5+3 (4 may tie my record)
  • Sit-ups: 180+120+155 (doing well on this today)
I haven't been training for short distances (or training running in particular), so I didn't mind going hard on the strength session, potentially decreasing my performance in the XC race by a little.  My A-goal at this moment is to survive the upcoming Hurricane Heat 12 Hour Spartan event on August 20th, and strength is my biggest weakness (interesting statement).... I guess I should say lack of strength is my biggest weakness.

The Race:
Drove out to Spartanburg, got there early to get my preferred size shirt.  Relaxed in the car, solving a Geocaching puzzle.  Successful trip to the bathroom.  When time got close, I put on my spikes and did a warm-up.  I did not feel fresh during the warm-up... my body felt difficult to move, the way heat could make you feel... that, and muscles that aren't cooperating.  Could be a difficult run.  I had felt better the previous day.  Oh well.

 (the pain cave)

Since this was an XC Championship race, there were separate starts for the men and women, with women starting first at 8:30am.  Love XC starts, with the team spirit and excitement.  The race started, and off we went.  It starts on a wide field, with lots of room.  Once we get on the grassy trail, it does get somewhat crowded.  My pace from the start was good/usual for a 5K effort.  I settled in after the first mile and started to cruise.  By mile 1.5, I passed most of those who went out too fast.  Although, based on my splits of 7:14, 7:26, 7:39, and 0:37 for 0.1, I went out too fast, too.  But it was less crowded in the last 1.5 mi.  We had the small uphill towards the end, and that's when a young girl passed me.  I'm not good on hills, but I have a good kick.  In about 3 races, I was beat by youg'ins in the final sprint.  I saw that I had a chance, so I pushed really hard and redeemed myself this time.  Nothing wrong with getting beat by someone so young... it's more that the past times I've been beat, I felt like if I had pushed myself harder, I could've passed them, but I didn't push hard enough.  My time wasn't fast - 22:57 (7:24 ave), but I gave it what I had on the day, and had fun in the race, and had some redemption.  The girl did well, though, and is going to have a very bright future in running.  We pushed each other to do better.  The time was good for 2nd in my age group, which is cool, for a "National XC Championship" race, although I think I was one of two people in my age group, haha.



Afterwards, I got 2 geocaches in Spartanburg.  One was a multi on the Hub Love geotrail, which required quite a bit of driving.  The other was a regular sized one in the city, so I got to drop off two trackables and pick up one.  


Tuesday, August 9, 2016

RACE REPORT: Asheville Spartan Super 2016 - Southeast Showdown

This was a memorable race, because of the progress I've made.  In road races, it's easy to identify PRs when you beat your best time at a certain distance.  In OCRs, each course is a completely different mixture of length, terrain, and obstacles.  You can't use time as a criteria, but finally beating some obstacles that have previously eluded you is probably the equivalent of a PR.

Training the Week Before:
I had intended to exercise more this week, but after work (my first week in a new city/office), I only managed to do it once.  Even though my legs would feel runnable after work, I would end up deciding to have dinner first.  By the time dinner was digested, my body wouldn't feel in the mood to run anymore.

The one time I did get out, it was great, and it made me wonder why I didn't exercise every day.  Part of the reason I felt great was probably that I had had 6 days of no exercise (aside from walking in London) prior to that, so I'd better be fresh.
 
7.0 in 58:38, 8:23 ave, at 2 degrees of incline = 8:02 effort.  I could've gone farther or faster, but I was doing the Super 2 days later.  Doing 7 2 days before is already more than I usually do before a tapered race.  I usually have 3 full rest days, and the last run would be more like 4, maybe 5 miles.

Pre-Race:
It was an early start, to drive out to Asheville, the day after I had already done quite a bit of driving for a drivable business trip.  But people travel great distances for these races often, so it's nothing remarkable.  I'll end up driving 7 hours one-way for my next Spartan event, and that drive will be as much of an endurance event as the 12-hour Hurricane Heat, perhaps.

I wasn't expecting a spectacular performance, because I haven't trained pull-ups at all in a long time.  I haven't done all that many push-ups or burpees, either, even though they're part of the Deez Nutz team WOD, because I've have lots of other WOD-required exercises to fit in, too, and I've tried to balance my efforts across them.

This Asheville Super was going to be bigger than usual, since it's part of the 5-race Spartan Championship Series and would be filmed for NBC.  I even considered delaying my start and going with a later wave, to avoid potential embarrassment in case there were any film crews still out there when I came across some of the obstacles that I've failed in the past.  I didn't end up doing that, but because the first two obstacles in the last two Spartans that I've done started with a jump-over-high-beam that I've miserably failed, I decided to take it easy during the run from the start, so that there wouldn't be so many people around when I failed that.


The men started at 7:30am, and the NBC race and championship series brought all the big names.  It was cool to finally see Bear, Hunter, and others, in person.  I've seen them on TV and social media, and I've heard them on podcasts.  Watching the start of these races is always eye candy... a bunch of the fittest, shirtless Spartans.

Before the race, I had a 1-oz piece of chocolate, and a mini Clif Builder's Bar, so maybe 150 calories, but I was fine with just that and hydration.  I had had a big dinner, including Indian food, the previous night.   I didn't have a ton of sleep... maybe 5 hours, after catching part of the Olympics Opening Ceremonies.

On the womens' side, there were some big names there, too, like Rose and Lindsay.



The Race:
We started off on a service road where we ran in the tire ruts, and it was pretty congested.  It was slow going and not easy to pass, but I didn't sweat it too much, because the race was supposed to be just under 10 miles, which is high for a Super, and because of my wall/jumping obstacle-related reservations.

The first obstacle was a set of shorter walls at about the 1-mi mark, which I went through OK.  These walls were the same size as the one you had to cross to get into the starting area, which I had muscled up with ease.  At the obstacle, I was able to get up the first of the two OK.  On the second, I struggled a bit more, but I found that I could at least hold myself up there with my forearms after the jump and pull, then kick a leg over to do the rest.

The next obstacle was my nemesis... the mid-air beam that you had to jump over as if there was an invisible wall, but without the benefit of a wall.  I expected to have to burpee it, like the last two times.  I went for it, and tried the forearm and leg technique, and it worked!  There was a second one, and I got over that, too!  I was elated.  I used to be the only one in the elite heat who couldn't do it.  I don't know if this was shorter than the previous ones, or if it's just the implementation of the technique, or if I have more strength now.  But I finally conquered it!

Next was a 6-foot wall.  Then a plate drag.  I accidentally chose a harder one, with a bit of an uphill pull on ground that hadn't previously been dragged before, so I had to pave my own uphill gravel trail.  It's ok, though... it's one of the easier obstacles.  Next might've been the Atlas carry - no issues there... a challenge, but doable.  At this point, I was so happy - the mandatory 5 Atlas Carry burpees were the only one I've had to do thus far in the race!  We hit barbed wire, with mud and hay stacks... I crawled through this one.  I prefer rolling, but this one was not designed for rolling.  It was more awkward and difficult for me than usual. 



The trails went through streams with very slippery hidden rocks.  There was a pretty even mixture of service roads, bushwacking, and single track.

Next, we came out of the trails and back into the festival area, where they concentrated some obstacles for better spectating.  There was a 7-foot wall, with a small ledge that the women could use.  This was another one that I tended to fail.  I don't know that I've ever done it before.  I tried a few times.  I would try to kick off the ledge, and would get my right hand on the top of the wall, but I never had the strength to grab it and establish both feet on the ledge.  I asked the course volunteer where the burpee area was, and he said that there was no burpee area because this was a mandatory obstacle.  I had never heard this before.  There have been mandatory obstacles in some other races, but I don't recall the wall ever being one of them.  I figured that this may be it... maybe I'd have to end up being marked as a DQ or DNF or something.  Since I was now in no rush, I decided to give it a few more tries.  There were lots of spectators around, which is normal for the festival area... people waiting for their family or friends to come through.  On maybe my 7th try, I got both hands up, which allowed me to get on the ledge, at last.  From there, a jump, and I got my forearms up on the ledge.  The spectators cheered, having seen me try and fail so many times before.  Now, I just had to get my leg over, and yes - I did it.  I sat on the top for a moment to thank the cheering spectators, and a big camera shot pictures.  I couldn't believe it.  I went back down and floated with elation  onwards.


Next was the z-wall, which I've only made it through once.  It's doable when I'm not muddy.  I failed and got my first set of burpees.  Next was the Dunk wall plus Rolling Mud (mud, mud-filled valley x 3).  Then, the rope climb.  In the last 2 or so Spartans that I've done, they've taken the rope climb out of the water and onto straw.  I don't know if it's because of safety issues, or if it's meant to increase completion rates a bit.  I got to the top last time, but the bell was too far for me to feel comfortable reaching out with one hand to hit, after having nearly maxed out my muscles already.  I was never able to get up the ones in the water, but on dry land, I can manage.  This time, the bells were closer, and I finally hit the bell on a Spartan rope climb!  Next was the spear throw.  Still no luck.  I have a spear to practice with, but I haven't figured it out yet.  Another 30 burpees.


We left the festival area and back into the trails.  There was an 8-foot wall, with 2 ledges for the women.  I followed the technique that other women were using, and got past that.  We went into a working rock quarry, which was cool and unique.  There were giant construction claws and tiered rock mining stripes.  It was a foggy day.  There was an A-frame cargo net, then the Bucket Brigade.  BB's always a challenge, but you can push through it.  I took lots of breaks.  The route was a reasonably short uphill then downhill, and then path was road-sized, so not narrow and not too rocky or uneven, which was good.  People could take breaks and navigate around each other more easily than in some other OCRs I've seen.



I failed the monkey bars, falling off the second bar.  30 more burpees.  There was a new "Devil's Ladder", where you had to first climb a slightly inclined wall, then do one of those standard giant a-frame ladders.   I got up, but at the cost of tweaking my right knee a bit. About mid-race, we started a long hike up the mountain... it was pretty steady and very long, and everyone walked up it.  Here, I was able to pass a good number of people, with a steady walk.  I guess my running endurance helped.  Lots of people were miserable and missed water, but it felt like a typical hike to me, and I can go for 10-15 mile runs without water.  The water stops were plentiful, in my view.  Then, on the downhills, it was just like when cars pass an accident site that had caused a bottleneck, and everyone starts running and celebrating again.  There was runnable downhill, and some where you had to kind of put on breaks when it was steep dirt.  Nothing was too technical, but I semi-ran cautiously.  We had a vertical cargo - transitioning at the top is always precarious, and it always makes me wonder how many people, if any, fall from the top, at any given race.

We have the sandbag carry, which goes down, then up some steep stuff.  The womens' one isn't too heavy, so I can do the route without breaks.  The men seem to struggle with the big pancakes that they have, though. 

At the end of the downhill, we go through another stream with hidden rocks.  My shins find them at power-walking speeds, which hurts a bunch.  We're back in the festival area.  More barbed wire - this time, it's roll-able.  The Slip Wall is fine, although slightly more challenging after rolling a bunch.  I didn't make it very far on the Tyrollean Traverse... maybe 1/5, if I was lucky.  30 burpees (running total of 120).  Like last time, the Herc Hoist was unmovable, even when I threw all my weight on pulling the rope down.  If I heard correctly, it was supposed to be 75 lb, but maybe there's extra water weight, or something?  Who knows - burpees.


We went over the entrance bridge.  Then, the multi-rig, which is fun, but I only make it 1/3 of the way, not able to fully transition onto the pipe after managing two knotted rope handles and two rings.  Burpees (180 at this point), then the fire and finish.




I finished in 3:20:10, for 9.8-ish miles with about 1,500 feet of the main elevation gain.  I feel like it's been my best race yet, after beating the walls, the mid-air beam, and the rope for the first time.  I still have work to do in the monkey bars, rig, Tyrollean Traverse, and spear.  I enjoyed the "hike", and the uniqueness of the quarry. 


After the race, I re-hydrated, re-fueled, watched the awards ceremony, and watched people on obstacles.  I'm tired and consider  nap before my volunteer shift starts, but my energy level isn't too bad, so I watch peoples' techniques on the obstacles.  Inspiring moment of the day: a wounded warrior who lost an arm conquers the course with his friends.  On the rope climb, he courageously tackles it one-handed, with his friends helping him belay.


I volunteer at bag checking, which I enjoy.  It's like I Love Lucy chocolate assembly line plus easter egg hunt to find peoples' bags and give good customer service.  We were in a shaded tent, but it was still hot work.  I helped out at the merch tent, counting inventory, afterwards, until 11:30pm, followed by a long drive home.  A stellar day.


 Bear

Hunter, Rose, Lindsay