RACE REPORT: Charlotte Spartan Sprint Weekend 2018 (plus Chris McDougal, fun with Mom)

3-WEEK TRAINING LEAD-UP


Monday, Mar 19:

Rather than doing my usual Monday evening South End Pub Run, I went to a different event where Chris McDougal was speaking about his book Born to Run.  A really nice guy, has found himself chasing some crazy adventures. 

 

Before the event, I got in a quick 45 min bike session covering 10.6 miles.  I had hoped for an hour, but needed to get to the event and therefore cut it short.  My legs weren't up for a run, but I got in a good sweat session.  

Wednesday, Mar 21:

6.0 mi in 49:24, 8:14 ave, 2 degrees of incline.  It had been a while since my last run, so I felt pretty fresh.  Just an easy run.  I did hit a pull-up record, though.  Just 4 normal ones with wider spread arms, but 8 were knocked out on perpendicular pullup bars.  I wonder if it's the different angle, or the fact that my arms were closer together than they usually are.  It felt so easy, as if they were assisted or like I was pulling up half my weight.

Friday, Mar 23:

50 min strength session.  Went there with y mom.

• Crunches: 400 /side
• Plank: 3.5 + 2 min
• 6 in: 60 + 60s
• Single Leg Squats: 95 + 100
• Squats: 60
• Lower Leg Extensions (body weight): 110
• Russian Twists: 40
• Assorted Dumbells
• PT band for the first time in a long time

 

Saturday, shopping with my mom, and a visit to Metalmorphosis.

Sunday, Mar 25:

4.0 in 32:59, 8:15 ave, 2 degrees of incline.  Legs' nervous system not fresh enough to handle trails safely, plus trails closed due to rain overnight.  I should've been fresh for a run, since the last run was Wednesday, but it was harder than it should be.

Monday, Mar 26:

South End Pub Run.  Ran the right route for the first time, with my speedy friend again.  5.0 in 36:29, 7:17 ave.  

Tuesday, Mar 27:

My SGX Coach and Spartan Endurance Ambassador friend challenged her facebook audience to do 300 burpees for a race code for the Fayetteville HH12HR.  I had been debating about doing it, and maybe wasn't going to... but with this, I had to go for it.  I eagerly went over to the gym and got started.  I decided to post in the 10,000 burpee club, since they were already used to seeing videos of burpees, and it would be less weird than posting on my own page. 

• The first 100 took me about 10 minutes.
• The second 100 took me about 20 min.
• The last 100 took me about 60 minutes. 

I'd massage my arms, rest them for a bit, to get through.  It was so hard.  I even had 8 no reps that I had to redo, especially in the last 10.  My arms were just giving out.  So hard.  I was afraid that my battery on the phone would run out before I'd finish.  Made it, though!  

I had gotten good at getting through burpees about a year ago during the 10,000 burpee in 100 days challenge.  Even in those days, though, I had never done 300 at once... maybe 225 was the most I did at once.  Jumping in head-first like this was maybe a nutty thing to do, but that's what we do.

 

Hopefully, this turns out to be good training for the HH12HR, and also good prep for the Spartan races.

Wednesday, took my mom out to Cowfish for BBQ sushi and a bison burger... great food, and reasonable prices!

 

 

Thursday, my left hammie, upper arms, ribs, and inner core were sore, from the burpees.  Stretched and foam rolled.

Dad came to visit on Friday.

Saturday, Mar 31:
Trail run at the whitewater center.  I ran while my parents went on a walk.  I needed some cardio again, after 5 days off of running.  My body had felt bleh and unused.  Rushed to get out before sunset.  After a shopping then a nap.  Pollen started saturating the air a few days ago.

Took East Main 1/2 to Tributary ->East Main 1/2.  I'm understanding the linkages between the new trails better now.  The Salomon Speedcrosses were handy and good for avoiding ankle rolls.  Did Zombies, Run! episodes.  Hoping this run can help my arms recover from burpees with the blood flow.  Tight at first, but ok.

8.3 in 1:40:32, 12:04 ave.

Sunday, volunteered for the Charlotte Build on Easter.

Filled 60lb sandbags, assembled blades, QC'ed new crash pads, cleaned water container nozzles, folded up tarps, stacked firewood.  Good lunch afterwards, as usual.

Monday, slept 10 hours.  Exhausted, body tired, parents finally left.  

Tuesday, took another rest day.  Body not feeling it after work.  

Wednesday, Apr 4:

5.0 in 41:53, 8:23 ave, 2 degrees of incline.  My last chance for a run before the race.  Needed the run today for stress purposes.  Rough day today.  An exercise in treating others well, even when not treated well, rather than perpetuating the cycle.  Had craisins and peanuts beforehand, for quick sugar and tang.

Splits> 8:30, 24, 21, 18, 17.

THE RACE

Saturday

Spartan introduced Age Group waves this year with age group prizes.  This gave more incentive to participate, compared to what they originally had with their Competitive waves where the only thing at stake was a chance at a qualifier for World's or something... I don't even know.  I wanted it so badly.  The weather was going to be tough, though... chilly, plus rainy.  Some obstacles are nearly impossible for me when they're wet.  It's good practice for OCRWC, which may be wet, if it's British weather.  Temps were tolerable with leggings and my new Legendbourne tank.

The obstacles were even harder than I expected.  I thought I'd be able to get through some of them like Monkey Bars, but it was rough.  I failed Monkey Bars, Spear, Twister (fortunately, no grips!), Olympus (still no idea how I did this in Tahoe... maybe it's all in my head, and after failing the first time after Tahoe, I've been giving up too easily or not figuring out my way through it), even the Rig!  Notably, they took out the Dunk Wall because it was too cold and they didn't want a bunch of hypothermia cases.  They also introduced capped buckets.  It's good because 1) I don't have to wreck my hands filling the bucket with rocks, and 2) it's more fair - no ambiguity about how much each person is filling their bucket.  It actually felt easier and lighter than usual.  

 

I ended up finishing 4th... a mere 13s behind 3rd, in my AG.  I kept thinking about all of the places where I gave up time.  Trying to dry my hands at obstacles that I'd end up failing anyways, etc.  So much regret.  I figured that I still had a shot at Sunday's race for redemption.  I had a volunteer session to get through first.  Maybe if I didn't volunteer, I'd have more strength saved up for the race the next day... but if I wasn't going to do well at the Sunday race anyways, then I would've lost out on the volunteer opportunity.  Anyway, that's what goes through my mind.

TSS team pic:

A coworker was doing his first Spartan (though not his first OCR) that weekend, in one of the last heats.  With rain the whole day, the course was a sloppy mess by then.  The vibes at the race were different, too, since everyone tried to stay under tents, so there weren't many people walking around the festival.  

Sunday

Muddier and colder than the previous day.  It wasn't raining, but the course was wet.  While rolling through the barbed wire, I discovered that it was just as fast, and less wet and muddy, to crawl, rather than roll on this one, since the wire was pretty high.  It was too late, though... I had already gotten really wet, and that dropped my body temps fast.  It was windy that day, too.  When I was at the Atlas carry, I took a break to curl into a ball to not be so exposed while standing on the open field.  I was shivering uncontrollably.  I ended up with 8/13 AG.  I had to retry the 7' wall so many times, until I saw another girl making it with the outer edge of her shoe.  I had been trying with the inner edge.  I finally made it, with the outer edge - need to remember that for next time.  

 (putting on a brave face for the camera... I was sooooo cold)

I also wiped out during the sandbag or bucket... don't remember which.  The course is sketchier after the first morning, especially when it's rainy.  I shivered so much and had to fight so hard to get through.  I was so cold.  After finishing, I went to the med tent.  It takes a lot for me to feel like I need that kind of help.  They denied entry, though, saying that I should go to the other side of the festival to the changing tent and warm up there after getting out of my wet clothes.  Not what I wanted to hear... oh well.  At least the tent was warm, and I recovered.  

Another volunteer session afterwards.  

So... no AG podium.  No redemption.  Maybe at another race this year.  Maybe at a drier race. 

South End Pub Runs & RACE REPORT: Rugged Maniac Charleston, SC 2018

TRAINING LEAD-UP:

Monday, Mar 5
I have kind of wanted to try joining a running group for many years.  I always hesitated, because it would require driving somewhere, and they normally run on roads that are hard, and the availability of the right pace group for you may not be there.

One turned up on Facebook, though, and it was called the South End Pub Run.  It offered a beer punch ticket, and it wasn't too far from work, so I gave it a try.  I'm glad I did!  Starting from the Ultra Running Company, you could choose a 1, 3, or 5 mile route.  It was partially on the rail trail (which runs parallel to our single-line metro) and partially through quieter streets in South End.  This was the last Monday before daylight savings, so it was a run than was darker than planned, but it was really pretty, with the lights of uptown in the background.

We ran by breweries, restaurants, and fitness class providers.  I settled behind the lead pack and followed them through the course.  We sped up quite a bit as we went on.  We didn't follow the planned route completely, so we ended up with 5.7 in 48:02, 8:27 ave.  Afterwards, we got our well-deserved beers, at Pop the Top, which has an excellent selection of beers from state breweries even I haven't heard of.  Sours are great post-run.

 

Splits> 9:06, 8:59, 8:22, 7:54, 8:02, 5:34 for 0.7.

Blaze Pizza offers 1 free pizza ticket as a raffle per 10 participants, and the run was co-hosted by Black Men Run.  I enjoyed the company, and getting to explore South End.

Thursday, Mar 8:
Treadmill run, 2 degrees of incline.  6.0 in 48:10, 8:02 ave.  The treadmills were acting up today... two of them stopped working mid-run, but third time was a charm.  Warm in the gym at first, but got better after a little while.  So tired this morning.

Friday-
The next morning, woke at 2:15 am, not sure if I slept much before work.  The next day, after work, watched 10x 1 hr episodes of Altered Carbon - the whole season!  Slept at 2am.

Saturday-
Slept, ate, watched tv... mostly slept... the whole day gone.

Sunday, Mar 11:
Trail run with the Zombies, Run! app on.  Mini Clif bar @ 2 hrs because I was bonking and had started walking the hills.  Had to push myself to keep running.

Monday, Mar 12:

Back at the South End Pub Run!  It was threatening to mist rain, and it was chilly, so the crowd was a bit smaller, but at least we were past daylight savings, so it was light out.  I led with this speedy guy.  It was supposed to be a recovery day, after doing the trail run the previous evening, but I can't help it.  We cut one part short when we were trying to find the right route, but we made it up with an extra loop later.

Splits> 7:42, 7:36, 7:25, 7:19, 7:30, even including some pause time at stoplights.  I didn't realize it was such a progressive run.  I thought I had been bonking, but it was really just speeding up.

After such a speedy run, I ended up resting the rest of the week, in preparation for Rugged Maniac, in my hometown.

RACE REPORT:

I ran in the 9am competitive heat. I went with a sports bra, but went without calf sleeves because by the time I realized that I hadn't put them on, my shoes were already on.  I did have arm sleeves.

They introduced some new obstacles this year.  I'm not tall, so I was worried about Pole Position, which is kind of like an Irish Table, followed by a fireman pole down, but I was able to get up, fortunately.  They also had an uphill zip line, where you had to use your momentum with a running start and some body control to hit the bell at the end... it was challenging, but it was so satisfying to hit that bell!  

Got 2nd this time! 1st was way ahead of me, though.

Rugged does a good job of having good craft beer, and activities like stein hoisting, corn hole, and a mechanical bull afterwards.

They didn't have official podium pics this year, but a random guy with an OEW LB jersey came up to us afterwards and asked if we could do our own podium shot on him.  This guy was able to hold three of us on him arms and on his shoulders!

POST-RACE:

I spent the rest of the weekend with my parents.  My dad and I went on a run at the beach afterwards.  It was his first run in like 6 months, since he was away in Taiwan, so we ran/walked 2 miles.

 

We also shopped at TJX and Marshalls, which is what we always do for fun.

RACE REPORT: Terrain Race - Myrtle Beach 2018

TRAINING LEAD-UP

Sunday, Feb 11:
Wanted some cushioned shoes for my run today, after yesterday's rucking.  I had some stinging numbness in my left toes, for the first time.  My clavicles were sore from the rucking, but it didn't affect the run.  Rucked 1.8 miles to/from the gym.  The run was a bit harder than it should be, but that may have been from the 74 degree warmth of the gym.  Olympics on TV.  My excitement for rucking has been rekindled.

5.0 in 41:34, 8:19 ave.

Tuesday, Feb 13:
My thighs started feeling strong again for the first time in forever.  I think the speed sessions have kicked in, and I've recovered from Iceland.  I've been tired this week because I had taken preworkout with caffeine on the Sunday run, which resulted in poor sleep.  I don't regularly use it... I had been trying it ahead of races, but it didn't seem to do anything for that workout.  A good run today.

 7.0 in 52:35, 7:31 ave.

Thursday, Feb 15:
Strength session.  Oddly, less strength today than usual.

• Crunches: 400/side
• Plank: 2.5 + 2.5 min
• Single Leg Squats: 2 x 60 (not at all deep)
• Burpees: 60
• Abductor/Adductor Leg Lifts: 40/75 + 55/110
• Pushups: 13 was all I could do
• 6 in: 60 + 60s
• Pullups: 2.5
• Squats: 65
• Russian Twists: 100 with 20lb
• Wtd Dumbell Crunches: 100 with 20lb
• Assorted dumbells felt harder, with fewer reps than usual.

Saturday, Feb 17:
After the GORUCK event on Feb 10, I was really pumped about rucking again.  There's an indescribable joy, sense of purpose, and peacefulness, about having the weight on your back.  I went back to Freedom Park to Pokemon GORUCK.  It was mostly jogging, with some walking when Pokemon needed to be caught.  It was cloudy, and almost misted rain... good weather for a ruck.  I went from 0 to about 200 Pokeballs. 

9.7 miles in 2.5 hours.

Sunday, Feb 18:
7.0 in 58:07, 8:18 ave, 2 degrees of incline.  Pretty good.  Had considered a long trail run or speed session as my final big workout before racing season started, but my legs weren't up for speed.  I hoped for a long run, but only managed 7.  Not bad.  A slightly tempo-y finish, after an intentionally slow and easy start.  Commercials during the Olympics are inspiring.  So nappy and sleepy today.

Tuesday, Feb 20:
Speed session, tying my record.

• 1 mi warmup in 8:05
• 4 x [5:00 @ 9mph for 0.75 mi, 1:59 @ 7.5mph for 0.25 mi]

Surprised it went this well.  I had considered rowing, initially, or even going home, because I was so tired.  My speed is coming back just in time for the first race of 2018.  Want to lock in my spot for OCRWC. 

Thursday, Feb 22:
55 min strength session.  Not high energy today, but time to get this in before the March 3rd Terrain Race.

• Crunches: 400/side
• Plank: 2.5 + 2.5 = 5 min
• Abductor/Adductor Leg Lifts: 80/145
• Pushups: 25
• Lunges: 100
• 6 in: 75 + 75s
• Single Leg Squats: 75 + 70
• Lower Leg Extensions: 105
• Wtd Dead Bug Crunches: 75 with 20lb
• Russian Twists: 50 with 6 lb
• Assorted dumbells, arm veins popping!

Over the weekend, drove to CHS to spend time with my mom!  No training, just shopping, eating, remembering how to play the one song I can still play on the piano, and napping.  We did go on a walk on Saturday evening, which was nice.

 

Monday, Feb 26:

6.0 in 48:30, 8:05 ave, 2 degrees of incline.   Still had more in the tank, but didn't want to push it the week of the race.  A nice run.  Did lots of eating and sleeping over the weekend.  Olympics are over, so it's back to watching food network while at the gym.  Legs had been sore and stiff over the weekend from the lunges that I did on Thursday.  5.5, 3.25, then 2 pullups afterwards.  Didn't practice dead hangs, to not overdo it before Terrain Race.  I had done rings at the park a little big over the weekend already, anyways.

Wednesday, Mar 28:

5.0 in 41:24, 8:17 ave, 2 degrees of incline.  Held back by stopping at 5.  Holding back is uncomfrotable.  Feel like I'm in pretty good shape.  We'll see how the race goes!

THE RACE

The womens competitive wave went off at 8:05am.  It was in the low 40's, and it was super windy, so I went with my wetsuit.  The race starts in a pool, which made it an easy decision.  We ended up only having to dip ourselves in the pool, rather than sit in it for minutes before the start, so it wasn't that bad.  I got hot during the run, actually, so I zipped down the back for ventilation.

It was a flat course at the Speedway.  It was cool to start the race in the middle of the race track.  We went all around the track.  They had many tire-based obstacles again, plus walls and rigs.  It's a nice mix.  The tall wall had a step.  The tire flip felt a bit easier for me than last year's.  The peg monkey bar / balance beam / wall climb horizontal traverse rig I tried 3x before I hit the peg at the end.  I lost time there.  I also lost time at the tire pull, which I could barely budge a couple of inches at a time.  I also got passed there by someone.  I thought I might've been top three, but when I crossed the line, I was told that I was fourth.  Just seconds behind third.  So disappointed, again.  I will have redemption one day... I will podium at Terrain one day.

 

POST-RACE

After the race, I enjoyed a beer (Michelob Ultra wasn't terrible), watched Dr. Bronner's foam machine, then volunteered.  It was a bit too cold for me to be tempted to go into the cool mobile foam shower, even though the water's supposed to be hot.  Hopefully, they'll be back at a future event.

After that, I wanted to see some of Myrtle Beach, since I had driven all the way there.  I went to Broadway on the Beach.  It had been a long time since I went there last.  It was cool to see it again.  It's a fun place, with catfish to feed, lots of shopping and dining, and some attractions like putt-putt, a ropes course, Wonderworks, Ripley's Aquariu, and a speedboat ride.

 

I got a geocache while I was there.  There was a medal in there, which was nice.  It made me feel less bad about not placing top 3 today.  

It was nice to be out there an explore.  I haven't been traveling as much lately as I used to, and I miss the feeling of being able to explore and be care-free.  

My mom convinced me to go stay with her that night, so I did, rather than sleeping in my car or something like that.  I bought her some gifts.  She likes spinners.