This was by far the most mentally challenging, fun, all over muscle challenging race I've ever done - The physical challenge was intense too of course.  I had been prompted by my friend Hobie Call to go try one for at least 2 years.  He has been killing it (and winning a lot of money to boot) in the Spartan Races, and I could call him an expert in the field.  So I was training for the St George Half Marathon, and my heart was just not in it.  Don't get me wrong, I love road races, and will still incorporate them into my training.  But I just needed something else right now.  I really wanted to write this one down so I have something to reference in the future.

So Hobie convinced me to sign up for the Temecula Super Spartan.  I had been doing crossfit, and I felt like my fitness was not superior, but pretty good.  It was crazy to see different obstacles online that frankly I had not tried since I was a kid (rope climb, monkey bars) or ever (pulling large concrete blocks, crawling through mud under barbed wire).  I am the type of person that always likes to be prepared for a race.  But there was a a huge winning purse at this race, and I was just motivated to go try it out.  Hey you never know:)

So I wore some tight shorts and my running center jersey - less is better in this race so you don't snag on the barbed wire - and wet clothes become heavy.  I had some anti-fatigue pills, shot blocks, and gel for the race.

So my hubby and kids made the trip.  I went over quite early with Hobie, and loved seeing how he was a celebrity now.  People asked for his picture and autograph all over the place!  I understand why - he is amazing.  I spent the next couple hours honestly freaking out.  What was I doing.  There were several of the obstacles at the end of the race there and I got the chance to examine them.  Rope climb, concrete block pull, muddy hills, water holes.  But worst of all, I saw lane lines in the lake - Crap we were going to be swimming in the lake!  I was already cold and it was still drizzling.   I almost called jim and freaked out a little bit to him, but I held it in.  Oh and it had been raining for 3 days there, and we were going to be running up and down a huge muddy mountain.  I was visibly shaking before the race started!  What had I gotten myself into!

I had signed up to race in the elite women's heat, and the men's elite were leaving 30 min before.  After that, heats left every 30 min all day (and on Sunday).  So there were about 7500 racers there!  This sport has grown huge!

When it was our turn, I was able to scope out the competition.  I was so happy to meet people there that I had read about Margeret "Dirt in Your Skirt", Jenny ? (last year's championship winner), and lots of other really fun happy ladies. I totally needed it!  My nerves calmed a little bit by the time we got sent off.   I just looked up the mountain we were about to climb and said to myself ,"Just run up this thing and take things as they come".  Right out of the gate, a few ladies took off pretty fast.  We got some easier obstacles right off - over walls, under walls, through walls.  Then right up the hill/ Mud trail.  I knew my nerves were affecting my breathing as I was already breathy halfway up.  But no one was with me at all.  I had a good lead by the top.

Obstacles -

Wall #2 and 3 - managed them all right -

run down hill and got some distance - could only see former champ Jenny behind me.

#4 - Monkey Bars - I thought I'd be fine til I felt the rain on the bars.  Slip:(

           for each obstacle you don't complete you get 30 burpees - chest to the ground, jump when you stand  - so I got 30 burpees and jenny passes me.  I watch as she takes them slower and matches her hands on each bar.  Wish I would've thought of that.  The burpees already felt hard at this point.  And they take sooo much time and really tire you out!

More downhill running to

#5 Mud Hills into water/mud pits - - 3 of them - harder than they look - water wasn't too cold yet

#6 band around ankles - hop over bales of hay

Jenny had gained some ground on me - crap!  but the race was far from over.  All of the running in this race was either steep up or steep down.  It really was intense!  I seemed to be gaining a little on the uphills, but she was doing awesome.

We were about mile 2 at this point.

#7 Tire pull - pull out til rope is straight, and then pull it back with the rope.  My breathing was crazy after this - had to calm myself down.

#8 Sand bucket carry - fill 5 gallon bucket with sand and carry over and down steep muddy hill.  This one killed everyone.  I was catching up to some of the elite men at this point.  I had to rest a few times. 

#9 Mud Crawl/barbed wire - Water was being dumped on the course via fire hose too.  lots of mounds, water holes as you go.  It seemed like it took forever!  I rolled and crawled.  It was crazy!!

We were back down the mountain and back to the starting point. about 3ish miles

#10 Wall traverse - I knew that another set of burpees would kill me, so i hung on for dear life - and made it!  whoo hoo

I had caught up to Jenny here and passed .  Maybe she fell off the wall. As I was passing I slapped her butt (as I would do with any of my friends in a race).  I don't think she was thrilled lol.  I was just giving her some encouragement. 

#11Sandbag carry up and down hill - not too bad.

Run back up the mountain - I seriously had to walk a bit here - I was still passing guys like crazy too.  Jenny was keeping with me a bit.

#12 More wall climbs at the top of the mountain

5 miles

#13 Tire Flip - flip large tire over once and then back - the women's didn't seem too heavy.

#14 concrete block pull with chain

#15 net climb - total cake

6 miles

#16 - concrete block carry/ 5 burpees/ carry it back

#17 - another net climb

More steep hills - :(  I was way out of breath  No girls were close at this point and I was running on pure addrenaline

#18 At the top of the next mountain I encountered the 8 ft wall - CRAP  I was sooo tired.  I tried to get up and my arms were jello.  A guy came up and gave me a boost over and I couldn't stop thanking him! And again on the next 8 ft wall:)  Guess I have something to work on. 

7 miles - I was getting so close!  I was at the top of the mountain amd could see the finish line.  I was soo exhausted, but I was going to get first unless something awful happened.  I sprinted down the muddy trail, somehow getting down safely.  It was homestretch -  I was in tears because of what I had just done - I can do hard things!   little did I know....

They had totally stacked the last part with tons of obstacles - and they were the worst.

8 miles -

#20 wooden balance poles - held my balance but it was hard - they were muddy and you had to go from one to the next - burpees are so much harder so I toook it slow and stuck them

#21 100m swim - no big deal right?  um its freaking january!  I didn't know what to expect, but I jumped right in.  Everyone who knows me knows I hate cold water.   AHHHHHH freaking out!  It was so much colder than i would've expected., I tried front crawl but my bod was shutting down.  I look over at the army volunteers in the boat and i said I can't move.  One sweet guy talked me through the rest - telling me I could do it and to relax.  I close my eyes, said a prayer, and side stroked most of the rest of the way.  I know that Heavenly Father was watching over me as I felt a warm calm settle over me. What an awesome experience.  I was elated to get to the end of the water and know I was done with the worst (right?).

#22 mud hill into water 3times

#23 army crawl under barbed wire into water pit and then

#24 incline wall climb

#25 Hurculean hoist - now I had watched this online - thought that I could muscle through it.  its a concrete block hooked to a rope and pulley - you have to pull the rope til it lifts to the top.  I tried it - didn't budge!!  I put all of my weight into it, people were yelling out tips, the crowd was cheering.  I couldn't get it up!  (I think I was too close and just didn't have the right technique) I opted for burpees and they took everything I had left to do them.

#26 spear throw - I had no idea how to do this - you get one shot.  mine hit the target sideways lol.  Crap 30 more burpees!!!  I was numb and not really there at this point.  I was pukey, and wondering how I was going to finish. 

#27rope climb out of the water - umm yeah - so I knew that if I had to do more burpees, #2 would probably catch up.  I had to stick this.  I was so physically drained, I didn't know how I could.  I got my feet up, pulled, and on and on.  I made it to the top know and the bell was quite a bit above it.  There was no way I was coming down.  The crowd was cheering me on and It took everything I had but I hit that bell!  I was home free!

#28 fire jump

#29 gladiators

 I was done and had won my first Spartan!!!! It had all paid off ($2000 for first - thank you!!!!!:)), and I couldn't believe I had done all that!  The feeling at the end of this was so different than I had felt - The feeling of completing such a hard thing was amazing!!  I m looking forward to training for my next one.  I have some work to do for sure - Those burpees took at least 2 min each time I had to do them, if not more.   but I'm hooked! 

The men had a super close race to the end, but Hobie took it again.  They finished over half an hour before me lol. 

I'm so impressed with the Spartan Race Directors, the organization, the encouragement, volunteers, etc.  I think everyone needs to try at least one in the their life.

rest day

Ok I was honestly wiped out from Saturday.  And my knee was still bugging - I had hit it doing burpes in the race.  I wasn't sure if I'd done something to meniscus, bruised a bone, or what. It was all cut up, and I wasn't sure if it was just from that too.  I probably should've let it rest more, but I was thinking of doing the Arizona Spartan in 2 weeks, and I couldn't lose too much fitness.

The run was ok, I was worried about the knee the whole time.  I hate those kind of days.

8 mile run up to toquerville falls - absolutely killed me after being sore from Temecula.  And knee wasn't fabulous.  I was determined to get stronger though, and added burpees and lunges with rocks.  Oh and the stinking monkey bars I had fallen off of. 

My amazing father in law made a wall for me, and I'd been practicing it like crazy.  I felt pretty confident that I could conquer the 8 ft wall in a race.

1 hr of turbo - knee no bueno

I deicided to rest today - and hope that I didn't lose too much fitness for next week.

Crossfit (can't remember what we did though) , and 1 hr zumba

My knee was really worrying me as it was now looking like a cut had an infection - Great!  I looked up signs of staph, and noticed red streaky lines coming from it.  The infection was spreading to my blood stream.  That got me over to the doc quickly.

He didn't know if it was mersa or staph, so he gave me and rx to treat both. 

I showed up to Aimee's strength class to participate, but halfway through decided that yes, I was going to commit to the Spartan race that weekend.  I ran outside for half hour to see if my knee would be ok - wasn't  too bad.  So it was decided!

I signed up for the spartan (better than never) and then went out for a quick 5 to make sure I could handle it. 

rest

rest and drive to the race.

Ah the arizona Spartan - I knew that if I had to do one set of burpees that I probably wouldn't win this race.  I was going up against the best who had a lot more experience than me on these obstacles.  April Luu was to be my biggest competitor I'm sure.  Because of how much she was beating the girls in other races, I knew that she was a good runner, and strong.  I tried to not let any of that get to my head though.  Heck I'm strong and fast too!:)

So I got to stay with my sister in Pheonix - we left the boys at home but had to bring Ivy along cause she is uber attached to her Mommy.  My hubby was also going to run his first Spartan for his birthday and I was sooo excited for him.

When I arrived, I was already freezing - it was prob 40s at the starting line. I went through my warm up and got to meet a few people along the way.  It was crazy cause people recognized me from the Socal spartan video, and would strike up a conversation.  It was nice to help calm my nerves.

The start was a single track, so I knew the ladies would jump the gate and try to jockey for position early.  I decided to let them do it.  I knew I was a faster runner than most, and that I would go ahead and let tire themselves out. 

Well I was right, and was in about 6 place through the first half mile.  And then they started to drop like flies.  The pace was too much for them (and had tired them out).  It was great for me to move right up to first.

April was staying with me for a while through the obstacles.  i made it past the monkey bars (hallelujah!!!) - I was not going to do burpees there.  Over walls, under walls - a group of 3 or 4 was sticking with me.  After the first mile and a half, they started to drop back.  I was honestly wheezing from a cold I had showed up with.  I know it was affecting my speed and stamina.  But I pushed on. 

I led for the next 3 miles.  The obstacles werent bad at all.  April did catch back up to me by the sandbag carry, and then pass me for a sec.  By the wall traverse, I was right back in the lead.  She definitely took a lot longer than me on that.  I'm glad something is easy for me in this race.

I had maybe a 20 sec lead by the time we reached the rope climb - Honestly I was exhausted.  I knew that I had less than a mile to go, and I just had to stick the rest of the obstacles.  So on the rope climb, I got half way up and noticed that I had chosen one with very few knots at the top. Crap!  I never learned how to climb it, and my arms were too dead to muscle it.  I tried and couldn't make it.  So i came down and started my burpees.  That decision lost me my lead.  (I did however learn how to climb it later - it's so easy!)  # 3 girl, Ella, was able to catch me a bit - I had maybe 30 sec on her. 

After the muddy hill climbs, I got down to the spear throw.  April was doing burpees!  This was my chance - I had practiced all week.  All I had to do was nail it and I would get my lead back.  And.... I missed:(  Crap.  And worst of all, 3rd place Ella came in, threw and nailed it.  She ran it in and April just missed catching her.  I ran (well rolled through a rediculously long barbed wire crawl) in feeling dejected.  I hate losing at the end! 

I still did walk away with $750 - not bad not bad.  i knew this race was going to go to experience and I've got to be able to run a clean race.  With the longer distrances my running will be more of an advantage, I don't think Ella has a chance.  April will still be a challenge to beat I think. And I think I'll be able to come back from mistakes like that.  Still loving the challenge that this race provides and am looking forward to the next one.

The bus ride back to the car was going to take a while, so we just waited around for the awards at 11.  Well that was not the best decision for my cold.  By the time Jim's heat came around I was plenty chilled.  For his bday I promised to run it with him though not the obstacles.  When I got started, my back acted up immediately.  Then 2 miles into it, my chest was honestly burning (not a good sign) from my cold. So I did 4 miles of it with him, and then stood around (again more in the cold).  Needless to say I was pretty sick afterwards:( 

Jim did so awesome, and even said that it wasn't that hard - well he didn't even get to run all out cause there were so many slower people at that time. There was actually times he was standing around.  Can't wait for him to try a longer race with more obstacles with a faster heat!

1 hr zumba

Recovery run - legs felt ok but knee wasn't loving me.  Hopefully this thing gets better!

7 easy treadmill miles

Crossfit - 30 kbs, 15 ring dips, 400 m run

Again feeling dead - But was still the top girls team for the day:)

So I really wanted to tackle a hill today, so I went out to Toquerville falls again.  Oh my gosh.  Is this run ever going to get easier???  It's a 2 mile climb, and then straight down and then back up again for the reast of it. 

I tried out my new Brooks trail shoes - yuck!  I hated them.  They had too much cushion in the front and I felt like i was so unstable - not a good thing to be going on during a trail run. 

Oh and the wind was super strong and blowing right at me while climbing the hills - and I couldn't stop hacking from this chest thing I've got going on.  Not my best day but am glad I was up to the challenge. 

Turbokick - 1 hr

Today was so awesome - I got to conduct my first Spartan training and I had so much fun.  We did bucket carrys, tire drags, wall climbs, spear throw, and of course burpees.  It think it went really well!  It's so fun to make every one else do the dirty, hard work. 

It's time to start building my miles back up to train for the spartan beast.  I was just hoping that my knee would hold up, and it did better than it's been doing.

I ran the water tower loop and then added extra hills and lots of sand. 

After 5 miles, I did 30 burpess, and 100 lunges holding a heavy rock every other mile

I'm so so determined to get a strong uppper body, so I really wanted to hit the weights a bit.

I did

tire drag

5x wall climb

20x thruster - 40 lbs

20x pull ups

spear throw, 15 burpees, throw, 10 burpees, throw, 5 burpees

Repeated 2 x

Great workout today!

I wrote out a tentitive schedule for training and hope that my body holds up so I can stick to it.  I'm planning on adding miles on every week and then hoping to compete in Georgia Spartan March 9.  My eye is definitely on the prize at the  Las Vegas Spartan.  I'm hoping to get my hill running/ trail running stronger, and be able to nail all the obstacles by gaining upper body strength.

1 hr zumba

1 hr crossfit - dirty 30s

This was so hard for me!  My arms were dead from Saturday so everythings was a struggle

30 box jumps (had to rest)

30 pull ups (had to rest)

30 thrusters - 40 lbs

30 overhead lunges

30 knee to elbows (rest once)

30 wall balls

30 burpees

30 double unders

Jim stayed home today so I didnt get to go to strength class - but did go to run outside:)  I ran intervals on my street - 2x400, 2x600, 2x800, 2x600, 2x400 with same distance rest inbetween..  I didn't time each one but saw that I averaged a 5:30-5:40 on each.  I was happy to be able to maintain that time even when the streets were at an incline. 

7.5 miles on the treadmill - knee bugging a bit but body loving the recovery pace.

After

45 incline pull ups

30 thrusters - 30 lbs

25 burpee box jumps

2 times through - arms still feel so dead:(

Crossfit

Team competition - I got paired up with some new guys but they looked tough.

We did row, push up, box jump, sprint x3

- My throat was burning on the sprints - After talking to Ryan afterwards, he thought I was overtraining and that was my body telling me it needed a break

I was seriously going to do more miles today but didn't get it done. i had to run my Spartan training group (can I tell you I love my job), and do Easter stuff with the kids.

My course was a good one today, and I went out and did it first. I had easter eggs along the trail that they were required to pick up. Some were nice (money) and some were penalties - burpees, lunges, etc.

I felt like I could definitely keep going by the end

ended with 4 x rope climbs, 4 x wall climbs, and spear throws

zumba class

I got to run with my friend Maryanne and loved every min of it!  I rarely get the chance to run with people.

We did a few sprints at the track and feel like it was perfect.

1x mile warm up

1x800 - 30 push ups

jog 400

1x800 - 30 burpees

jog 400

1x 400 - 30 dips on bench

jog 400

1x 400

20 pull ups on monkey bars with 20 k2e

total of 7.5 miles - This taper workout felt perfect

After a busy day of getting ready for Isaac's bday, I was happy that I got out to run.  Just 5.5 miles with 2x wall climbs, 15 pull ups, and then burpees along the run (burpees x10 every 800 meters)

I felt very refreshed, energized and right where I wanted to be when I finished!

rest

rest, travel to vegas

dinner with Spartan Pro Team - So great to meet the other sponsored athletes, Reebok rep, Spartan creators

I get to bed feeling somewhat nervous but ok

Course description beforehand - "We've added a couple hills to get your legs burning".  That's quite an understatement!  If we weren't climbing one brutal hill, we were coming down a rocky trail. 

My goals for this race were

1 - work on my mental game

2 - no burpees

3- beat the tough competitors that I was about to be faced with

4 - win!

How did I come out??

Well 2 out of 4

After much recommendation from my friend and amazing marathoner Amber Green, I finally read some books she recommended.  I started to recognize why I was falling short of my goals at races.  For one I get entirely too nervous over things that I can't control.  Secondly, I start my races in a panicky state.  And Thirdly I wasn't setting high enough goals.

Honestly my race results for years have not in any way reflected what I do in training.

So I decided to try out some of the techniques and I really think they helped.

I started the race in a much calmer, focused state.

Pre race, I showed up with my friend Aimee about 2 hours early, and it was already getting warm.  It is Vegas of course.  I couldn't seem to get hydrated!  Even during the race.  I had to constantly calm myself down throughout the morning, which im sure will get easier with more practice.  

We did a 1.5 mi warm up, and the guys were ready to go when we were getting back.  [panic again, swallow, breath, calm].  We were up in 15 min.  I wrote courage on one forearm, calm on the other, and then my kids and hubby's names on my hands. 

At the starting line I examined who had showed up.  There were no surprises, but it's hard to not get intimidated by the tough looking competition that I knew were going to challenge me to reach my goal.  Ella, Angela, April, Amelia, Jenny - they all knew how to win, all have a high pain threshhold, all were proven fast and strong, and were all waiting to take my place if I made one mistake.  Yet I managed to start the race with butterflies in check (goal #1 - check). 

"What am I, Spartan, What am I Spartan, Aroo, Aroo, Aroo, Goooo" - not your typical marathon sendoff:)

And they are off....and running too fast to start as usual.  I hang back and make sure to keep my pace in check.  I wore my garmin (nice to start with, worthless later) to see what we were at.

Obstacle #1 - mud pit jump - made it over first 2 but not 3rd - dang it - wet shoes already

run up hill - ladies are still going fast and I'm waiting for them to start dropping - the hills are already pretty honest

Obstacle #2 - over wall, under net, through wall

Obstacle # 3 mud pits - there's nothing like getting you dirty and wet right away

At this point my garmin is pretty much lead weight as it's covered in mud

I'm feeling ok at this point, but as usual my breathing is harder than I'd like.  These races are no joke.  There is no easy pace to settle into.

#4 Hobie Hop - band around ankle, hop over hay bale

All the tough girls are right on my heels, but I'm now in first

Run up rock hill

There are a LOT  of guys that we are having to pass at this point.  It's fine on the open areas, and for those guys that were moving over, but some refused to move so we had to off road it around.  I'm spending a lot of energy asking them to move

#5 Monkey bars - Why do these always feel so slippery???  Are they secretly greasing them?

More down rocky terrain and them back up - Really feeling the hills!!! but still strong

I ran a little past the next turn, and had to come back.  April catches me and passes me like a crazy woman going down the rocky terrain.  I was holding back a bit - just didn't want to sprain an ankle.

#6 Tire Flip - 3 times out, 3 times back  - I see my friends here - Liz and Michelle, and it gave me such a boost

My shoelaces are almost untied....crap!

I tried to ignore it but finallly gave in and tried to just tuck them really quick.  1 min later i finally stopped and tied them.  April gets ahead of me and away a bit.  I'm mentally trying to stay with her but I had lost a bit of momentum.  She was honestly killing it on the downhill - I'd catch up on the uphill, but she is an fearless gazelle going down rocky hills!  At one point I wipe my garmin off and I'm going 5:45 min/mile down the trail!

She gained some ground getting away on the next down.

#7 sand bag carry - It wasn't too bad, but I was waiting for several guys that wouldn't move on the single track, and april gained some more ground away from me

#8 Tire pull - Holy crap these were heavy (I heard a couple hundred pounds).  I pull back with my legs and I barely moved the thing.  This was a slow go, and the other girls catch up and are working right by me.  Thankfully they are having just as hard of a time

Big, big steep hill- april and i are both running a few steps, walk, walk, run.  That tire pull had taken it out of us

#9 bucket carry - This didnt feel as bad as last time - Feeling great that I'm stronger - I see Amelia and Angela are still right on my tail as I head back with the bucket.

#10 atlas carry - Are these things getting lighter?  i'm glad things are feeling easier:)

         (carry heavy concrete block, 5 burppes, and then back)

Head down to the traverse - April had pulled away more - Mentally I was worried too much about the ladies behind me and should've concentrated more on catching her. 

#11 traverse wall - all of a sudden, there was another girl by me when I jumped off the wall.  Where did she come from??? 

down to barbed wire crawl - april is still in sight

#12 barbed wire - mystery girl is in front and not moving very fast, and won't move over - I ask her if she is women's elite and she says yes (there had been some girls that started with the guys) .  I'm thinking there is no way that she passed me and the other girls without anyone noticing.  Later we learn that she must have cut some course off, which makes sense.

Someone is yelling at me to catch April so I speed up:)

#13 - log hop - catching up to april

#14 - cargo net crawl - lost some ground on april here - later i found out that I should've rolled over the top - this was kind of a cool obstacle and a break.  I'm seriously pooped though.  I should've taken some gel before this point but didn't.  I think it would've helped cause I was out of fuel

#15 - Hurcules hoist - Sooo much easier this time - no probs

This is where I should've dug in and sped up.  I didn't know I was so close and I may have been able to catch April.  I thought I had a ways to go!

#16 2 x 7ft walls - only hard cause I'm tired

#17 2x 8 ft walls - ditto

 down through swampy area around to swim start.  Amelia is not far behind and I see April at the other side getting out:( ugh!

#18 swim - I'm a good swimmer, but I had to keep catching my breath with a side stroke - getting out was hard too

The finish line is in sight!  April makes her spear throw and runs in for first.

So I'm battling for 2nd

#19 Rope climb -no problem here this time

#20 slippery wall

#21 spear throw (the finish is a few steps away). 

I know that Amelia, Angela, and Ella are all coming

I have been practicing like a mad woman on this.  I hate the fence that they put up between us.

my spear throw hits it sideways. CRAP CRAP CRAP!  I'm better than this.

So i start my 30 burpee penalty and Amelia comes over the wall.

Misses her spear throw - yes!  I'm 15 burpees ahead of her.

Mystery girl and Angela both come over.  Mystery girl misses.  Angela takes her time and chooses a bale.  I have 5 burpees left and I'm pumping them out.  I'm thinking I'll have to race her to the finish

But she misses too!

Luck was on my side for sure.

I run in and am super relieved to get 2nd and a $1000 Check.

So I didnt beat April or run a burpee free race, but my mental game was better.  i need to work on my race ending to finish stronger.  I did beat some seriously tough looking mommas that I have mad respect for.  I'm glad to be ranked among such great athletes!

I really wish i would've recorded my recovery workouts, but I'm backblogging and cannot remember for the life of me.  I do know I was pretty exhausted even by friday. 

crossfit

Zumba

I was trying to keep my miles slower because I thought I'd be running with the running center the next day.  I did Hobie's 5k challenge with slower running.  I felt pretty strong and was happy bout it.

10 wonderful miles up my favorite moutain. 

1 hr turbokick

Oh yes I am still feeling Vegas today.  I had visions of doing some speedier miles - didn't happen.  It was a struggle to finish this baby today.

I did 5 miles before doing the 8 mile course.  I must say I designed a good one today. 

Crossfit - Snatches ( I suck)

wod - 2 person team effort

10 min - overhead squats, 36 lb kettlebell, 20 du x 3

Completed - 15 unbroken pull ups!

Zumba - 1 hr

HOLY COW - ouch today

Track workout with Maryanne

A variation of Hobie's 5k obstacle challenge - without equipment

Oh and the wind was blowing a wee bit

1 mile warm up

400 m

divebomber pushups

30 yd lunges

400 m

30 burpees

30 yrd broad jump

400 m

bear crawl 30 m

30 yd lunges

400 m

15 tricep push ups

20 box jumps

400 m

That was round 1

round 2 was 600 m run

round 3 was 800 m run

We were so tired that we couldn't even talk

7 recovery miles - again had more on the plan, but just wasn't feeling it.

Another happy running day cause I got to run with Maryanne.  Well for the first part anyways.  Before she came over, I did a crossfit workout with Sue - Dirty 30s.  Everything feels hard this week! 

I was especially tired today from the intense workouts, and from the fact that Ivy wasn't sleeping well - the dreaded teething.

So I forced myself to run the Toquerville Falls Road - Never a "fun" run but definitely fulfilling.  2 miles of straight steep uphill, then rolling hills at the top.  I only did 8 but felt really happy with that.

Just Turbokick today - still feeling pretty wiped from the weeks workouts.

6:00 am came way early today!  It was still somewhat cold outside and I was way thankful that I had some people coming to run with me - or else I would've slept in a bit.  But Taylor and Maryanne met me to do the course that I had set out for my training group.  Taylor is a strong crossfitter, and Maryanne a good runner.  It was fun to have them with me for a change:)  Maryanne did awesome for her first time.  she got the rope, wall, tires and other fun stuff on her first time.  I hope she's sore

I ended up doing the course 2 x which was 13 miles.  The first time through was harder cause it was still chilly and my hands were freezing.  I would get ahead of Taylor on the hills, and then he'd catch me on some of the obstacles. 

I sped up on the last 5 miles and was feeling just a little more tired by the last mile.  That makes me way happy - 13 miles plus obstacles was feeling easy.  2.5 hrs of working out. 

I didn't think I was sore til I laid down later on (and then got back up).  Oh yes - just a bit sore:) 

nothing exciting this week.  I went to rehab, did some wimpy leg exercises - and tried to smile through it.  This whole week - no running - sucked.  I got in a swim, but that hurt it too!

Today sucked - I'm not gonna lie.  It was good too.  I got to see a lot of friends at the Spartan Beast and I got to cheer them on along with my hubby and brother.  But man.  I stood at the starting line of a race that I was supposed to be running with a leg that was aching.  I walked around so much that day that I was limping by the time I got back to my car.  I know I was told that this was a hamstring strain, but I think it's something more (sciatica). So it looks like there's no way next months races are happening either.  yes I'm having a pity party, but I'm allowing it for the day.

We surprised the kids today and instead of driving home, drove to Grandma Mckims in Star Valley!  They were so confused lol.  and they didn't even notice til we pulled up to her house.

leg still hurting from Saturday:(  went to phys therapy

More rehab - no exercise again!

Star Valley crossfit workout

leg still not doing great

Star Valley Crossfit workout -

5 pull ups

10 push ups

90 lb squat

400 m row or run

for 30 min!  with a partner one would run while the other one started the exercises.  when that person came back , they would switch and they would start in right where the other left off.  It was intense!  I love it!

I attempted a run today - really slow rehab running.  200 m slowly increasing speed.

got to a mile!

leg exercises - upper insertions a little irritated

rehab running - 200 m at a time then rest - calf insertion started getting sharp pain.  Ugh!!

Had to say goodbye to star Valley:(  My mom has been amazing helping me with my kids and dealing with my pity parties.  I love this woman!  I needed the week in star valley

Did the running today!  and it didn't feel amazing

Workout of the Day

A.
3 sets of:
DL x 6-8 reps @ 2011
R90
Ring Dips x MR
R90

B.
3 RFTof:
400 M Run
15 HR Push-ups
25 KBS 70/52

I'm gonna have to do this workout when I'm actually able to do it.  It was still hard - just not like I wanted.

The dreaded rowing machine instead of running today. 

Against a 4-minute running clock, perform the following for MR:

600 M Run
Push-Ups x MR

R4 mins

4 min AMRAP of:
10 Box Jumps 24/20 - sub step ups
10 Pull-Ups

R4 mins

4 min AMRAP of:
5 Burpees
5 Thrusters 95/65

R4 mins

4 min AMRAP of:
30 DU - sub row dips
10 T2B

back to the pool to keep up the fitness.  Good to know swimming is still a piece of cake.  leg started bugging a lot this time cause of the kicking.  This has to be nerve related!  It's never in the same spot!  Got a mile in

3 sets
Front Rack BB reverse lunge step 3/leg R60
BB bent over row 3-4 @ 22X2
R60

B.
21-18-15-12-9-6-3 of
FS 155/105
Toe2Bar

I'm still restricted on my squats, so I started at 15 - but I did all the toes to bar

I did all the lunges too!  Slowly improving

in the morning - this was my workout.

bike ride - 40 min was about what leg could handle.  I loved being in the saddle and pumping my legs pretty good.

upper body workout

5 push ups, 5 pull ups, 6 push ups, 6 pull ups etc to 10

40 lb push press

burpees

5,6,7, 8 , 9, 10

 This was my turning point today.

I had trained a group in the morning, and I had barely been able to haul my stuff onto the field for them without my hamstring just aching.  It was bad and I was so discouraged.  Try being discouraged about something and watching everyone else able to do it.

So I went to a practice later that day, and was depressed.  I was so down.  I really didn't want to be there.  I wanted to want to but I just saw no light at the end of the tunnel

A friend called me out (nicely) and asked if I had let the Lord help.

I've been holding myself back.  I've been keeping myself injured.   I was definitely not leaning on the Lord for help.  I had decided that He was not going to help me next time..  But I realized that I was trying to do it all on my own.  The minute I let go, didn't stress about it, and left it in His hands, it started to get better.  This happened - then I was able to run! It's not a coincidence.  The Lord knew that I needed this growth - and I did.  I'm so grateful for His Love. I'm grateful that I was able to strengthen my belief in him through this.  And to know that I don't have to suffer alone and that he will help me in His time.  I know that He hears our prayers, and that he knows us more than we know ourselves.

No running today:(

“Jackie”
FT:
1000 M Row
50 Thruster 45#
30 Pull-ups

Workout of the Day

A.
In 10 minutes build to a heavy Jerk

B.
FT:
800 M Run
20 Shoulder to Overhead 135/95
30 Squat Cleans 135/95
40 Burpees Over the Barbell

I did the running today!

rest day

Yoga today - for some reason my body did not love me - hamstring was bugging the more I stretched it.  Thank goodness the run was good!  I sooo needed it. 

A.
4 sets of:
DB Press x 4-6 reps @ 2011
R90
Good Mornings x 6-8 reps @ 3011
R90

B.
4 min AMRAP of:
10 Push Press 95/65
10 Pull-ups

R4 mins

4 min AMRAP of:
10 KBS 70/52
10 HR Push-Ups

guess who finally stepped up to 52 lb kettlebells????? 

I ran with a spoon today

I have also found a way to run with this sciatic nerve problem.  When it starts bugging my hamstring, I stop and scrape it. (think graston technique but deeper).  It works! I am able to run albeit slowly.  But I'm getting there. 

So 5 miles today - I added in alternating 30 burpees and 50 lunges every other mile. 

Dear workout vomit -

It's been a while....I've missed our sessions - you don't come around very much, but there are times when you present yourself when I'm at my limit.  You visited today.

am - Zumba baby - love this class - I was actually tired afterwards which definitely played it's part later

pm - Crossfit

3 rounds for time

30 squat cleans - 65 lb

30 pull ups

800 m run

 So yes - today I did 90 pull ups.

Today was a modified version of a good track workout.  My running is still supposed to not be faster than 8 min miles but, I sped up on each one:)  Hamstring handled it decently - still not perfect but I'll get there.  I was absolutely spent from Monday's crossfit workout that the little exercises I did were murder.

400 m warm up

leg warm up

400 m

15 divebomber/ flips

30 m lunges with 30 lbs

400 m

15 thrusters - 30 lbs

30 m lunges with 30 lbs

400 m

burpee/broad jump - 30 m

30 m lunges with 30 lbs

400 m

bear crawl 30 meters

30 lunge back

400 m

repeat everything 2 more times but extended running to 600 meters.

I'm taking advice and scheduling in another rest day every week.  so here goes....

Pioneer Day - A Utah Holiday

Took the kids to the parade and then IHOP - which I never will do again by myself.

Had a fun time at the Springdale dinner that had kids races, bounce houses, and a fun new playground.  At some point in your life, watching your kids have fun is almost as fun as having fun yourself.

I had pie and ice cream which I tried so so hard to resist.  but it was homemade!  I need to get back on my training diet!

This was the very first time that I was able to walk around without pain for 2 mo!  I can't believe how crabby I've been - I can see how people with chronic pain might just go crazy.

I'm not a very good listener - when it come to cautionary voices anyhow.  I get a little bit of freedom and I abuse it lol.  Ok well it's not that extreme, but my phys therapist told me to not do hard runs yet.  I have 8 weeks until Vermont.  I have to start pushing it.

 so this is what I ran up.  My leg did ok with it - calf was still bugging a little on the way down.  Not gonna lie - it was hard!

Crossfit

A.
In 12-15 minutes build to a heavy 3RM DL.

B.
for time
 15-12-9
 DeadLift (a cautious 80 lbs for me though not rx)
Pull-Ups
HR Push-Ups

End of a hard week...I can't even explain how good it feels to work my bod hard! I love it!

This was hard!  I got done with the 4th set and gave it everything I had - and then I found out there was a 5th set.  Crap!

15 min of hand stand push ups/ dips/butterfly pull up practice

5 sets of:
Against a two-minute running clock, complete:

H. Cleans x 3 reps 135/95
S2OH x 6 reps 135/95
F. Squats x 9 reps 135/95
Burpees x MR

R2 mins b/w sets.

Score is Total of burpees completed with time remaining within the two minute time cap.

and I was still being cautious and only did 70 lbs

Success at 8 miles!  Well kind of....I was dragging my self in on the last mile.  Holy smokes it was a hard week! I think I was just dead.  I sped up .2 of every mile to a 6:45 min mile.  You gotta start somewhere.  When I got back, I alternated 30 lunges and then rope climb 5 times.  that rope feels like cake:)

pm - Girls night out - Zumba party baby!  National Dance Day!  sooooo much fun and totally needed. 

Zumba - my head so wasn't in it.  Worried about my stupid hamstring the whole time.  When I started it just burned right by my bum.  Later I found out that I had used a spoon to scrape that had a little nick in it, and it had scratched the crap out of my leg lol.  So lots of worrying for nothing. 

Did hamstring and ankle exercises after

My new running goal - get my climbing legs back!  I don't even know how much I need to worry about speed right now.  I have a knack for being able to turn my legs over again and again going up steep hills - and I'm going to need that in Vermont next month!  I don't know about Virginia in 3 weeks though.  I have yet to have a Spartan race not have some serious hills yet.

My high hamstring insertion wasn't too happy from the beginning - but I've decided that if it wasn't sharp I wasn't going to stop.  I was able to climb Toquerville falls road needing to walk 3 x ( 2.5 miles uphill).  I was happy that it wasn't the worst thing ever - I just don't feel terribly strong yet.  I have to keep reminding myself that there's time though.  I'm happy to be able to run.

I got to the top and wanted more, so I extended my intended 7 into 8 up the next hill.  Calf wasn't hurting anymore!  So yay for progress.

Upper insertion ached all day! 

Later that night while scraping - I found a really bad spot on my hip/ glutes and dug in.  I think that did the trick cause I didn't feel hamstring anymore!

Today was supposed to be a rest day, but I did not make it to cross fit mon or tues - sooo it was crossfit today:)

4 sets of

3-5 push press - 4 x at 90 lbs!

15 toe to bar - getting faster:)

3 rounds for max reps

60 sec thrusters - 65 lb - 39 total

60 sec pull ups - I did 50 total

60 sec double unders - I officially suck at these again after 2 mo -

Hamstring felt fine today!  I couldn't believe that scraping worked:)

Track Workout - This felt MUCH better than last week, but I'm still playing catch up.  My 400s were 1:25 - 1:35 - which is quite slow for me.  My upper body was shot from yesterday's crossfit, so I made it a lower body focus for the strength part of it.  all done with a 21 lb sandbag

400 m warm up

40 sandbag lunges

30 plank - knee to elbow

400 m

30 sandbag squats

side plank - knee to elbow

400 m

20 bench jumps

seated leg drops

400 m

50 speed skaters

400 m

5 times run up stairs with sandbag

400 m

repeat 2 x

end on an 800 m

I just did not get a chance to workout today:( 

Today I got to run with friends - on my course - it was awesome!  Marci and Heidi came all the way over to try out the Spartan course.  It is seriously so amazing how much easier running feels when you are with people. 

So we ran the cholla creek course today, which involved sharing a sandbag for a mile up a steep hill, bucket carry, heavy rock throw, tire carry, 3 times up the rope, rope traverse, 3 x wall climb, Hercules hoist, 10 x tire flip, and spear throw.  Marci and I sped up the last mile to make it back for my training group.  I was stoked that the 6:30 mile felt pretty easy:)

Later we had loads of fun digging holes in the ground - getting ready for our monkey bar contraption:)  Gonna start building this week:)

Zumba - finally my leg feels better!!! No worrying about it today - it felt great;)

Ivy slept right through my crossfit time, so I decided to just do my own workout at home.  I saw that the next days workout was going to be upper bod, so I did squats, box jumps, burpees, lunges, 1 leg deadlifts while watching the crossfit games.  So inspired (and feeling comparatively pathetic).

I say easy miles, but there was not one mile that was easy today - maybe mile 1.  I ran up to Toquerville Falls today trying to make it a little farther this time.  every 2 min I'd pick up a heavy rock and try to run with it up the hill.  My legs were fatigued from the previous night's workout, so this was a hard run!  I was proud of it though.  I broke through some mental barriers that had to do with protecting my hamstring.  I let go of all that and I think it helped!  I really tried picture myself winning the championship race, and what pushing through that pain and fatigue would feel like.  My ab pain started hurting when I got up to the top but then went away??

I was way tired when I got back - even to the point of feeling a bit nauseous!

I had crossfit on the agenda for the pm and hate to say it but I was dreading it.  I hate to go into a workout feeling like this, but sometimes I can't push myself hard more than once a day.

Push press - 75 lbs, 85, 90, 95 - my goal is to get to 100 by next week!

Workout of the Day

A.
4 sets of:
Push Press x 3-5 reps
R2 mins
L-Sit Tuck to Ext. x 7-10 reps @ 1212
R2 mins

B.

21-15-9:
HSPU
Pull-ups
Push-Ups

My handstand push ups were rather pathetic today.  I had did my first 6, and then I was toast for all 39 of the rest.  I just had no core strength left.  Ryan was really good about pushing me and not letting me stop.  I was frustrated and wanted to give up and go to a higher cushioning, but he didn't let me.  I was grateful for the push!

My pull ups felt pretty good however - so I must be getting stronger:)  Push ups sucked.

Rest Day that is sorely needed! I'm loving this midweek break:)

Track workout

added 800s into strength routine today

added 2 miles on road after

knees and hamstring were not doing great

I ran down into cholla creek and wanted to do lots of hills - knee was swollen by it band? and it killed to do hills.  so i settled for flat today. grrr -getting frustrated

Zumba - am

crossfit - pm

Even though knee hurt I got in 8 miles around water tower loop with lunges and burpees

rest day

crossfit

deadlift 3 rm - 180 lbs

wod -

7 box jumps

7 burpees

7 kb swings

7 minutes

Ended up canning salsa today and my knee was killing me!  I didn't go on my planned run

Today did not go as planned.  I actually wanted to get 11 to 12 in, but my left hamstring for some reason hurt from the get go.  don't even know where it came from?  I did my course on the second half but cut it short because leg was hurting and didn't want to push it.

Easy 3 with running stroller with burpees

Hamstring hurt!

Wrapped left hamstring to test on run.

Virginia Super Spartan

I'm not tagging this as a race because after about halfway, I had to treat it as a training run.  It was so awful.  I'm coming off of a hamstring injury.  It took me out for 2 months - 2 months of no running.  Your fitness goes fast.  I was still able to do some cross fit, but nothing that kept it up.  So I've had 4 weeks to try and get it back before this race.  It wasn't enough.

The amount of things weighing on me at the beginning of this race was overwhelming.  I had had a stressful, drama crazy week to begin with.  And then my body had been rejecting my push to go hard.  2 weeks ago I struggled with knee pain (quad tightness). - this week my other hamstring was on the verge of straining.  I decided to go to the race on wed night (i left thurs) which is crazy for me.  I had no mental preparation, and still wasn't sure if my hamstring was going to be ok.  On the plane ride there, my hamstring insertions were burning under my butt.  My leg just ached.  I had ran 3 miles on tues - very slow - and hamstring was definitely not good.  i wrapped it wed and ran 5 miles - handled it ok but hurt by the end.  It was a pretty crazy decision to go run this race.

so I spent all day fri babying it in the hotel.  I massaged it, and used my scraping tool to dig in.  I was thinking if it hurt bad enough, i'd just accept a DNF - I didn't want to deal with another hamstring strain.

So this was my mental state at the starting line.   Not ideal.  I was hoping for a win, but I don't think I  was in right vicinity to do so.

I got to the starting line and they were ready to go.  I had lost track of time and didn't get a good warm up in.  So once they started, I wasn't in front and had a hard time seeing the front ladies.

Immediately we started heading up hills.  Unfortunately, I start feeling the burn early on.  This was so foreign to my body - my legs love the hills!

Let's stop and explain what this race was.  It was the hardest spartan of my career and had elevation changes in the 8000 ft range (4000 feet of climbing) in 8 miles.  The previous day's rain had made everything wet, muddy, and very slippery.  We were basically running up and down a ski hill the entire time.

I didn't even see where the front ladies were.  I had wrapped my hamstring and was so focused on that that my mind was not even in the race.

Obstacle #1 over walls, under walls, through

My other downfall was my shoes.  They were not trail shoes, and were slipping and sliding all over the place during the entire race.  Definitely will have them next time.

Obstacle #2 over small walls

The downhill was steep, grassy, and very slippery wet.  I would catch the girls on the uphills, but couldn't be as ballsy as they were on the steep downs.  It was extremely frustrating.  We were running down the open hill, not on any sort of trail.  At times we would wind through the forest going through the brush and through whatever we could.  Not my favorite.  I guess i'm just too cautious.

Obstacle #3 long hill slide - fun! into a nice water pit at the bottom

Obstacle #4 monkey bars

About 3 miles in I'm starting to get really annoyed at how much I'm slipping and sliding.  I hate that I can't break out and "run".

Obstacle #5 log flip - new flip long log down and back - really easy

So basically if we weren't going downhill, we were going uphill.  Steep uphill.  There is already a lot of hiking going on.

Obstacle #6 spear throw -I MADE IT TODAY - first time in my spartan career - the one bright spot

Obstacle #7 really long uphill barbed wire crawl - hard to roll under

Obstacle #8 mud pits - more barbed wire

Really long downhill in the stream through the forest that it just annoying and slow

and it's about here that my ankle bobbles and its sprained - again - same one as always.  i can usually get it to calm so I tried to walk it off.  It took about 10 min for the pain to die down.  I knew my race was gone at this time - CRAP!  It's so hard to get motivated.  I convinced myself to use it as training for the next months race (which is going to be exactly like this).

Obstacle #9 hugely long uphill section - over a mile - everyone is walking - I try to run/walk it.

And then I slip and fall and my ab pulls.  Seriously any drive I had to do well at this time was gone.  I try to run but the pain was taking my breath away.  It was going under my rib cage (i've had this prob before) and any downhill running is making it worse.

I get bit by something but don't know what.  It was on my ankle but the guys around me don't think it was a snake.  so I'm going with bee sting.  another min lost on my race.  I'm in about 5th or 6th at this point.

Obstacle #10 Hercules hoist - there's a gate around the roped part.  I haul my up easily, but it pulls me forward a bit when it comes down so that I touch the gate.  Volunteer tells me to do burpees.  WHAT?  I guess he had been telling us that when we got there not to touch the gate, so ask to do it again.  He agrees.

Obstacle #11 7 ft wall that I weirdly have trouble with.  I couldn't run up the wall like I usually do, and try to use the women's helper bar.  It seems to be lower now and I can't just grab the top.  some girls come along and I let them go.  They try to help eachother and i nip that in the bud.  no helping if you sign up for elite.  I eventually get over and go over to the log carry.

Obstacle #12 steep hill log carry - over 400 m down and up - not too bad but again really steep

more uphill

The downhills are just agonizing and i'm barely running down them

Obstacle #13  8 ft wall - again more trouble on something I don't normally have trouble on

I know I have things out of order and there may have been more obstacles.

we are getting near the end and it's one freaking long drive up another forever hills

Obstacle #14 Inverted wall - new -fun!  no probs

up to rope climb

#15 rope climb - my legs are exhausted at this point and makes it more challenging

more up to the

#16 traverse wall

#17 mud pit / rope climb up muddywall

#18 fire jump

Lessons i learned

Wow where do I start

Pay attention to hydration and fuel - we were out there for 3 hours and I had 3 half cups of water and 2 gels

My mind will either make me fail or succeed - so much of our racing is in our head.  I was not there that day

Get better shoes!  Learn to trust them going down hills

Have a better attitude no matter what.  Start thinking positive thoughts about the things I struggle with

rest day

Honestly cannot remember what I did all week, but I know i took it slow and recovered.

I would have like to really gradually increase miles/ intensity, but I had 3 weeks til Vermont, and i had to do something.  I was hoping and praying that I could get some hard workouts in without injuring myself again.

For Labor Day today, I ran up to Kolob.  Yes it was literally uphill the entire way.  I carried a sandbag for a mile in there too.

I jumped in the cold lake at the top- trying to train for Vermont!

Post - blogging - ugh can't remember.  I probably did a track workout, 3-4 miles- 400s and 600s, with push ups/ burpees/ etc.  I can't believe how long it is taking me to get my speed back.  My 400s were closer to 1:15, which isn't bad with all the strength moves in between.

Decided to use my rest day to do a little hiking - with sandbags.  went about 50 min.  Gotta get my legs used to that Vermont ski resort.

6 easy miles

Crossfit - advanced workout

Worked on overhead press with split jerk.  I maxxed at 105

WOD

every minute you start next exercise

10 ring dips

7 handstand push ups

10 kettlebells swings - 52 lbs

5 rounds

Can't remember????

I got my innov8s today and decided to test them out on my run.  I was hoping that they were the answer to my downhill running prayers;)  They have a cleat like bottom, and proved to live up to their hype.

I ran 3 miles up toquerville falls rd, 3 down, and did the rest with the obstacles in Toquerville.  There was a really nice drizzle going on, and it was pretty near perfect.  The run felt great and I was stoked.

I knew I was going to be teaching zumba that night, so I wanted to hit up am crossfit.

7 push press - 55lbs

7 back squat - 55 lbs

400 m run

4 rounds

This workout was way too short but my kids were wanting to leave and I couldn't get extra in.

Zumba at night was awesome - taught with Bethany  - was so good to be back

Dang quads were sore today - prob from saturday.  I knew I was going to have to do some extra work on them.  Why do things start hurting all of a sudden. ugh.

This was my last ditch effort to get in some more hills.  It prob wasn't the smartest workout.

I ran into cholla creek, and did 3 intervals (400 m?) up a super steep dirt/ rock/ trail.  I was defintely tired from sat.

I don't know why, but this run took everything out of me?  I honestly had to walk the last mile cause I was just so winded.  That was not where I wanted to be.

rest day!

crossfit

2-4 backsquats, maxed at 150

2-3 min rest

WOD

4 ROUNDS FOR TIME

20 Overhead squats holding 25 lb plate

15 toe to bar

I knew I needed to get somemore running in, and this WOD only took me 5 min.  So I went to the track and got some sprints in.  I wasn't up to a full workout, so I did 1x 400, 10 burpees , rest 1 min,1x600, 10 burpees 800, 1200m,  My times were not wonderful, probably cause this was all a little much.

Ran to susie's to get my kids.

run 2 miles

Water tower loop - trying to take it easy, obstacle practice with spear throw and rope climb

I was soooo busy that I just didn't get much in.  I figured the rest would be good for saturday - treating it like a marathon

Really easy 6 - Quads are sore on the lateral part??  I think my it bands are having issues.  Trying not to stress about it.

Practiced spear throw, and did 2x 20 push ups and pull ups - practiced the tarzan swing.

Full day of travel - and I"m soo glad we left this early to go.  Jim and I had to ride on different flights unfortunately, and his got in way late wed night.  long day!

Woke up in Boston, and decided to do a little jog.  Trying to test out my shoes - InnOv8s or Salomons??  for the race.  We took a relaxing bus tour and really enjoyed ourselves.  Drove up to Killington in the pm

Rest - spent the day with hubby in Killington

breakfast a cute diner

a drive to the ski resort to check it out

small hikes around the area

got more reebok clothes from sponsors:)

Relaxed

ate a Joe Descena's farm - yummy and awesome

race prep

The Spartan World Championships - Killington, VT

I had the honor of participating in the biggest obstacle course competition to date - I toed the line with the best in the sport.  It was one race i most definitely will never forget.

Pre -race

Jim and I were able to get away early and spend an extra relaxing day in Boston - I so needed it.  Then we traveled 4 hrs away to killington, vt.  (was supposed to be 3.5, but Siri got us lost several times).  We got to stay with the team in a cozy lodge close to the venue.

There was a lot of hype and pre race stuff going on - press conferences, dinner at Joe's farm, etc.  I tried to take in the experience without getting too nervous - Not an easy thing to do.  I've been out of the limelight for a few months after an injury took me out and the pressure to win was on everyone else. 

My fitness was somewhere near 80% - I knew going in that my uphill running was just not back yet.  I had had lots of time to get a strong upper body throughout the injury time, and I felt confident in that aspect.

This was also my first time on this mtn, and I knew I had a lot to learn.

Race Day

Surprisingly I was not feeling too nervous - maybe because the pressure wasn't on me?  I went through pre race rituals, but this time was trying to decide what shoes to wear clear up to the starting line.  I decided to go with my InOv8s because I love to feel the ground.  These shoes have a cleat style bottom, and stick to the mountain like glue.

I also got to try out my new Ultraspire Camelback:)  I was so surprised that I barely noticed it was there the whole time. 

It was fun to be a part of the pro team this year - We were introduced before the race and got to hop the wall to the starting line before they let everyone else through with all the cameras.  Such a cool experience!

This was going to be such a long race and there was so much unknown.  My plan was to try and keep up with the front runners, even if I was huffing a little.  If I let them out of my sight it was going to be hard to stick with them. 

The sendoff

Our course was automatically uphill, the going was slow from the get go, even through all of the first walls and crawls.  i was with the leaders til I hit the huge round hay bales - crap i got stuck.  I didn't make it over and had to give it 3 runs.  The leaders had a bit of a lead then. 

I tried to stay calm and just plug away at the hill.

The beginning was no joke.  a minimum of 45 deg incline on the hill - almost 2 miles up.  It was absolutely brutal and we were hiking.  Amelia, Claude, Morgan, and even Jenny seemed to be running somehow.  This is where I need to be by next year.

By the time we get to the top, I'm in 10th place.  Ugh.

Surprisingly April is behind me?

I know I'm going to get the obstacles out of order and forget some cause there were so many!

By the time we hit 2 miles, my heart was pumping pretty good.  There were a couple walls at the top, and then more running through the forest.  My shoes were awesome here and I was able to cruise through pretty well.  Lots of guys in the way though.

Yankey 384 7893

The number I had to memorize a number based on the last 2 digits of our bib #.  Well they had this last year, and someone told me to bring a marker:)

More running - I'm feeling decent, and I seem to be catching people. 

Until....

sandbag carry - 65 lbs 1 mile up, 1 mile down

The down was just as bad as the up.  However I was able to pass 2 girls here!  My steps were slow but steady.  It was brutal!

I've never been so happy to be done with an obstacle.

At this point, all the running and obstacles are jumbled in my mind.  i know there was lots more extreme climbs, lots of forest running, and more walls that I handled with no problem.

We also had  a tire pull that was pretty decently hard on the uphill. 

Also had the tractor pull - a concrete block on a chain.

It was time to get wet about now.  There was a water pit that had a wall that we had to go under - brrr that water was freezing.

The mud pits began with a nice dose of freezing water being blasted at me through a hose.  They made sure they got me til I was far enough away. 

The barbed wire crawl was horrible - it was super bumpy which made it hard to roll.  The barbed wire was extra low and I kept getting snagged in it.  I don't know how bigger people made it through that! 

One thing that I did right in this was was monitor my nutrition.  I had my watch set to beep every 45 min because you lose track of time sooo easily.   i took a salt tab, anti fatigue, and gel everytime and it helped me to never drop. 

After 6-7 of the hardest miles of my life, it was time to return to the bottom and go through the gauntlet of obstacles that I knew was waiting for me. 

I saw Jenny coming down the rope climb and was excited to be close.  I was in 6th place at the time. 

I handled rope climb easily but legs were shakey.  The crowd was awesome and cheering loudly.  Loved every second.

I pass Jenny on the barbed wire crawl - Jenny told me she wasn't going to be a threat before the race - so I didn't take her seriously.  That was a $500 mistake:(

Next came the lovely water section. I had been dreading this for months cause I heard how cold the water was the previous year.  Somehow the water didn't feel too bad when I jumped in - some of the guys had cramped up in the water, and the first place girl had dropped out cause of it.  I'm normally a cold water wimp so it was such a relief. 

We had to swim out to another rope climb under the bridge.  It wasn't as high and was easy.  My breathing was still pretty heavy though and I couldn't swim like I wanted to.  Goggles next time?

Run around the lake to the wall traverse.  I never have issues on this,, but it did actually make me slow down near the end on one tricky part.  I passed Jenny here. 

Swim out to the cargo ladder to tarzan swing. Jim had set this up in my back yard specifically for this challenge.  I was determined to get it.  However my grip strength was waning, and the climb up the cargo ladder was harder than I thought it was going to be.  When I got up to the rope, I couldn't reach it!  I swung on the cargo ladder and decided that I'd have to get up even higher.  Eventually I did grab it, but that was about it.  I didn't know how I was going to swing to the next one!  Somehow I did though.  I even grabbed the 3rd before slipping and falling.  (Come to find out later that this had a fail rate of about 99%).  I still don't know any other girls that got it, and about 3%of men did.

I did my dang burpees, and they just didn't feel too bad still. I even shouted out "I love burpees" to help pump up all the guys around me sharing my misery.  Don't think they appreciated my enthusiasm.

I'm getting ready to run back into the forest, and someone stops me and asks me my number - the one I was supposed to memorize.  I look down at my hand.  After lots of mud and obstacles, there was absolutely nothing there.  CRAP!  lol.  ok so I had to guess.  I had imagined the number on a phone, and I went through it slowly.  When I pronounced the last number correct, and gave a big shout and continued on. (30 burpees is also the punishment). 

Again - more blur.  Lots of uphill, forest, etc.  Except I'm remarkably alone.  I was in the lull between where I had passed the slow guys, and hadn't caught the fast ones yet.  I did see Jenny and the other girl ahead of me.  I run faster to catch them.

Atlas stone carry - 5 burpees - carry back

More barbed wire crawl

Bucket Brigade - Can I say that this officially sucked the worse.  We had to fill an entire 5 gallon bucket with gravel -sooo much heavier than sand.  And of course - it was up and a down a steep hil.  Jenny wasn't too far ahead.  I had to take several breaks, and even accidently dumped some out (I frantically got it back in - you have to do it again if its not up to the line).  When I get to the top, I see April had caught up a bit and was at the bottom.  That girl is determined and tough.

Eventually we make it back down to the lake and have the tyrolean traverse.

For some reason most people have a really hard time with this.   There was even a rule for the elites that they had to pass this obstacle.  They got 3 tries.  Each time they'd fall off they'd have 30 burpees then could try again.  After 3 attempts, they'd have a 15 min penalty.  Ouch.   Thankfully I don't have a problem.  The 5th place girl had been hanging out on top of the rope for a long time (according to my hubby), inching herself along.  I used the underneath method, and cruised quickly along to the bell.  I loved the crowd and the encouragment as a passed her easily.

I knew I was back in the money at that point and was wondering how far ahead the rest of the were.  We had about 3 miles left to go, and I was trying to catch Jenny.  She was a beast though and was still running up the hills.  I got myself to run, but  just couldn't gain ground.  I have never been more ready for a race to be over.  Just when we thought we were there, we enounter one more.

Freaking sand bag carry

back up the freaking hill

holy crap

Jenny is way close.  I decide that I'm going to run.  i have absolutely nothing left in me.  But I wanted Jenny.  I started midly jogging which was all I could do at this point.  And so does Jenny:(  This continues up and down the dang thing.  She finishes less than a minute ahead of me.

I was elated to be done, and know that I gave what i had that day.  I'm looking forward to next year and being better.

rest day

Crossfit

50-40-30-20-10

double unders - I finally got them today!!!!!

knee to elbows

run 400 m

My throat was burning on the run, i know I'm not yet recovered from saturday.  I took my running a little easy.

Yoga - Lots of stretching and it felt sooo good.

Stayed around for first part of crossfit.  I just wanted to work my muscles briefly - still trying to recover

12 min - every min

3 thrusters - 75 lb

5 push ups

went out and ran an easy 3 miles

I encountered lots of obstacles trying to get to the Atlas race, but no actual exercise.

I seriously decided to go to that race this morning.  Bought plane tickets and everything.  It was a crazy decision but the money was too good to pass up.

I would never do a race following the longest race of my life, but hey - this one was for money.  I heard about a team competition in Oregon - you can win the team and individual competion so I couldn't pass it up.

The race was an new obstacle racing company called Atlas racing, and my friend and teammate Jenny was heading out too.  We were going to be placed on their top team - so honestly were basically promised a minimum of $2500.  I knew that winning the individual was a long shot since I was so physically and mentally drained, but my thursday run was fine and I went out.

The whole race to get there (flight cancelled, left wallet, and money home) almost made me throw in the towel, but things worked out.  I came in at 11:30 pm fri night, so thank goodness the hotel was literally 300 yds from the airport.

It was fun doing the team thing- way less nerve wracking.  I rode out with Hobie Call and Jenny Tobin with a sense of ease.  I knew the girls I was running against were super fast, but I was going to give what I had.  Winning was going to be a long shot.

After we started, I fully expected them to dash out ahead.  But no - I somehow take a comfortable lead right away, and we start up some rough terrain and hills (having Vermont nightmares).  I immediately start feeling it and my heart drops a bit.  It was probably what I was expecting, but I knew the whole race was going to be rough.

The obstacles were the same and different.  We had walls, rope descents downsteep hills, and a nice gauntlet at the end.  But everything had a log theme, and they added quite a few balance obstacles.  That unfortunately was my undoing that day.  I got to the log hop (logs hammered in the ground - hop from top to top)  These were at different angles and I knew I was in trouble when i put my foot on the first one.  It was shaking like crazy!  I didn't know Vermont would get me in this way.  I fell off and had 20 burpees:(  So did a bunch of the girls though.  The girl who eventually got first made it and we never saw her again.

I ended up falling off another log obstacle and then the traverse wall (normally my specialty).  Ugh:(

By the time we get back to the specator area, we have about 7 or 8 obstacles to go.  2nd place girl was a ways ahead, and it was 3,4, and 5 together.  I was right on their tail as well hop 6 gates.  We are all in line dragging in the bale of hay.  Over the cargo ladder/net, to the rope climb.  Jenny gets up first, and we are just behind her.  Valerie and I hit the incline wall and I muscle up it faster.  Jenny is gone but I get up the ladder to the platform to the 12 ft? drop into muddy water.  Scary!  I see jenny in front of me at the last obstacle - she tries the 8 ft wall...and doesn't make it.  Burpees for her.  I get the wall and run in to get 3rd place by the skin of my teeth!

Fun race, enjoyed the company all weekend, and am looking forward to the next atlas race.

am Taught zumba at our new place!  - 1 hr - abs r sore from Saturday!

pm - crossfit

deadlift - 5 sets x3 - 185 max (not too hard)

Tabata 20 sec on 10 off

4 min each exercise

wall balls - 14 lbs

push press - 55 lbs

knee to elbow

Just taking it easy this week.  The run felt surprisingly good today!

I did a few intervals on the hills in the middle of my run today - hamstrings were bugging so I didn't push it too much.

Backblogging:(

2nd treadmill workout - I'm hoping these workouts take my running to the next level

Run incline 6 x levels 8, 9, 10, 11, 12,

2 mile warm up

4 min incline

10 deadhang pull ups

30 burpees

2 min jog

4 min incline

15 knee to elbow

25 burpees

2 min jog

4 min incline

10 pull ups

20 burpees

2 min jog

4 min incline

15 knee to elbow

15 burpees

2 min jog

4 min incline

10 pull ups

10 burpees

This workout was HARD - That last set really pushed me!  Now I just have to try it with a weight vest:)

My body was tired today, so started operation taper early. This was a nice gentle run with my friend Ann - we did do my obstacle WOD in between:)  I felt sufficiently tired by the end.  I felt pretty good for the next saturday.

I know I'm now 33, but I wanted a Birthday Party - so Jim put one together for me.  We played Just Dance 2013 and I managed to only have a little bit of dipping chocolate for my treat - It was heaven!

Zumba - and had to resist the temptation to do a crossfit workout too

Pretty standard taper run today- all done on the streets of Toquerville - I did intervals around the block -

1 mile warm up

800 m - 30 push ups

1 min rest

800 m - 3 rope climb

1 miin rest

400 m - 30 tricep dips

1 min rest

400 m 30 squat thrusters - 30 lbs

finished off with 1- 2 miles to make it 6 miles total - great taper workout!  Felt easy and well rested - no injury pain - ready to race!

I actually didn't get anything in:(  Extra taper = good:)

4 easy miles with 3 - 50 m sprints

Jim went to crossfit, and I had to sit there and watch - I hate taper week!

Traveling has lost it's novelty.  A long tedious travel day - drove to Vegas, layover in LA, then to Sac. 
 

Sacramento Spartan Beast     

I love hated this race.  Just when I thought I had the race in the bag, certain obstacles would show up and take the wind out of my sails. 

This terrain was more my style, and I felt more at ease being able to stretch my legs out and run for parts of it.  The towering mountains were not there, but the race designer managed to make it more challenging than I anticipated.

Showed up to the race to a cold Desert mornning and immediately regretted forgetting my hat and gloves. 

After a good warm up with Jenny Tobin, we stood behind the wall that gives you entry to the starting line (yes you have to climb a wall to even start - one of my favorite parts of the race - tells you that there will not be one thing that will feel comfortable for the next while). I love when I have teammates at the starting line because I know how they race, and what their strengths and weaknesses are.  I knew I'd be battling Jenny Tobin and Rose Marie Jarry. 

After the send off  Rose Marie immediately showed me that she was not going to give me an easy race.  We were neck and neck through the low walls, and over the log hop ( I swear they are making this harder).

This is how it used to look -  now they are much smaller logs and more spread apart now for sure!

It took a while to shake Rosie - she's a runner too and was keeping it real.  After the first mile, I was able to start pulling away a bit.  At around mile 3, i had a good minute lead on her.

Then came lovely trio of Bucket Brigade, Rope Climb, and Spear Throw.  Deviously placed back to back, many people failed the rope after carrying 5 gallon paint buckets filled with gravel up and down a hill. 

I was doing fine with it til the lovely spear throw.  The release was beautiful, it felt good, it hit the bale of hay smack dab in the middle - and then it fell out!  Crap!  30 burpees.  Rosie passed me by about 20 burpees in after nailing her own.  I caught back up to her within the next mile.

The hard running in this race was on the seriously uneven cow fields - lots of potholes, crusty running ground - death by ankle sprain.  We had to keep a constantly tight core to be able to maneuver on the terrain. 

I managed to get away from Rosie on a lot of the running portions, but had trouble on a couple obstacles (where she'd catch back up).  The 8 ft wall was rediculous and I had to give it 10 or more tries to finally get over.  and then the barbed wire crawl was so low that I managed to snag my hair not once, but at least 5 other times. ( Not to self - no more high buns! )  At one point I was stuck so bad that rosie caught up and had to help me get it out!

Around mile 10 I had about a 2 min lead on her, and she wasn't able to get the Hercules Hoist up (heavier and taller this time).  So she had to do burpees, and by the time I got in, she was ten min behind me.

They managed to have an entire swim portion as well as some other cliffs?  to climb up with rope - fun!  I am loving the tyrolean traverse in more races now - glad I have something that's easy for me:) 

People clocked this race at 14.5 miles - and it felt like it.  I'm not sure I'm a fan of the beast -it just felt REALLY long.   but I was happy to come in 1st!

Zumba - just Zumba - oh how I love this class:)

I went ahead and hired a coach - and almost immediately felt regret for doing so. I really really wanted someone who would inspire me, give me a training plan, help me eat better, and give me race tips.  When I talked to Lance Hooten, he seemed like the guy.  He's trained Donovan Bailey, and other world class athletes.

After receiving his 1st months training plan - it became apparent that he really had no idea what a spartan race was.  I thought he would at least look it up.  He gave me lots of super short speed work 3x a week, and quick cycling sprints on the in between days.  plus 3 days of strength that didn't have a pull up or push up in it (I think these are obstacle course staples!)  I run endurance races, not the 300 m hurdles. 

On top of that, he wants me to eat low carb (what!) to lean out.  Ok ok I know I have some definite diet improvements that need to be implemented, but still am trying to convince myself to just try it. How does an endurance athlete function on low carb?  I don't think it can be done.  I will definitely cut out sugar, wheat, and maybe even quinoa and oats for a couple weeks.  Illl see if it does anything for me.

I was supposed to run a bit today after crossfit, but didn't get it in.  Crossfit was hard enough.

100 sit ups for time

and then

"Cindy"

5 pulls ups

10 push ups

15 squats

20 min - see how how many times you can get through - I got 19:)

My friends are amazing people.  I'm so lucky to surround myself with amazing athletes who push me.  My friend liz gave us a nice swim workout, that sufficiently pushed me just a tad, yet was really relaxing for my sore body.  My shoulder's were super sore from tues, so I didn't swim the full mile.

jumped out and ran 2 miles around the track - was dragging by the end.  Don't think I can do this low carb thing.

 I managed to wake up early to do this!  My goal was to do some easy hills - still in recovery week - run 1 min up and then come right back down

So 2 mile easy warm up - 6.5-7.0

 6x 1 min all held at 6.8 mph - incline level, 6,8,10,12,15,15

5 miles

I was debating between crossfit and yoga later that morning, and ended up doing 30 min of each.  The stretching was awesome. Then I jumped in for this WOD

35 deadlift (i didn't rx, kept it at an easy 85 lbs)

30 wall ball - 14 lb

15 - toe to bar

30 deadlift

25 wall ball

10 toe to bar

= 6:38 time;)

20 pull ups after class

No running, but my Mexico friends and I spent a rediculous amount of time trying to find the hotel from the airport.  My phone had died and therefore no GPS.  What did we do without it???  Ask a million people for directions, where none of them got us to our hotel.  Boston is completely rediculous to navigate.

Look where I got to race!!!!!

Fenway Spartan Sprint Race Recap

This was definitely a special race for me - I felt so incredibly grateful to my sponsors to be here (Reebok, Spartan Race, St. George Running Center, Strengthtape, HVCF).  I was in Fenway Park running a Race!  I also got to stay with and hang out and practice my spanish with two amazing ladies from Mexico - Alex and Moiz. 

I was a little overexcited to be running a race without mud- Hey it was cold outside.  I was hoping that the corridors would be heated should've known better.  (spartan up).  So I spent a good hour before the race shivering to death.  It was so sweet to be there.

I didn't know how my competition would fare in the race, or what to expect.  I just knew it would be fast, brutal, and awesome.

At the starting line, Alex and Karlie (last years winner) stood by me.  We faced the stairs to the first ramp, and I truly felt like a race horse kicking at the gate ready to be unleashed.  The race start did not disappoint.  Immediately we were sprinting towards the stairs, jockeying for the inside track.  There was lots of elbowing and pushing going on:)  The rest of the race followed suit.

This race was more comparable to a crossfit workout than any other spartan I had tried.  We carried heavy water jugs, used huge ropes to jump rope, had a row machine, box jumps, hand release push ups, medicine ball slams.  My heart was in my throat by the first set of obstacles.

We had all gone out to fast and I think we all knew it. 

There was also a debacle at the row machines that was rather disappointing.  2 girls (including the girl that beat me) manage to snag a row machine, while the rest of the girls had to wait for one to open up.  I was freaking out a bit.I lost 45 seconds there to Cassidy!   I spent the rest of the race trying to catch up.

One thing is for sure - even the easiest obstacles seem like mountains to climb when your heart is beating 200 beats per min.  The hercules hoist felt rediculously hard this time (though I heard it was even heavier - 95 lbish?).

by 2.5 miles in, I was about in 5th place into the spear throw.  The spear throw Gods smiled down on me that day and I managed to hit it!  I ran away in first place (though 2 were still at my heel).  We went through a few more obstacles and then ended on the field.  Hunter was yelling at his girlfriend cassidy to beat me,and I was determined to not let her do it.  We hit the cargo net, then 5 x5ft walls in a row, followed by and 8 ft wall.

And that is pretty much where I shot myself in the foot.  I'd been having problems with the 8 ft wall in the past couple races.  They raised the helper bar, and it's been quite a chore to figure out how to get over now.  (I know now, but it's a little late).  I lost 30-45 sec there on that wall trying to get over.  I felt my race, my world crashing in on me.  I did manage to scramble over with cassidy right at my heels.

We only had box jumps left, and I had hunter screaming in cassidy's face for her to beat me.  My mental capaciity failed be, and I couldn't box jump as fast as her.  She turned around and crossed the finish line right in front of me.  She had an incredible finish, and I incredibly fell apart.  Definitely a learning experience - I'm a big fan of the stadium races and will be back!

Alex, bless her heart, ran the treadmill with me later on at the hotel to get in some more miles:)  Then we went out and tried a yummy Thai resterant and did some shopping.

zumba in the am and then crossfit pm

front squats 4 x 10 of 75#

"jackie"

my first attempt- ever

post race

1000 m row (around 4 min)

50 thrusters

30 pull ups

8:36 - not bad post race.  thrusters were brutal today

Instead of doing my own workout, i decided to go get my butt kicked by Steve, Aaron, and some of the guys on the st. george running center race team.  No girls showed up, so I was on my own to chase them.

2 mile warm up (7 min mile range)

4 miles temp

5:55, 6:03, 6:12 (got lost), 6:08

I really want to run  a 5k to see what I can do!  My legs felt strong, and I definitely wasn't too fatigued.  I wasn't pushing too hard to get these times, and really think I could do an 18 min 5k for sure.  with a slight hope and dream of something in the 17 min range.  I have to write it down or I'll never think it's possible again.  

I'm a little proud of this workout:)  I proved to myself that I'm not just a body weight athlete.

Granted a 95# power clean is not that heavy for crossfit athletes, but hey, I rx 'd!

So every min on the minute you start this sequence over

3x 95# power clean

9x chest to ground push ups

12x toe to bar - I got the kip finally!

If you don't make it through, you have to wait out the next min (so you miss out on 2 rounds).  I wanted to wait out a min so bad - the power cleans were getting heavy - but I did it.  I was the only girl to do all 10 rounds, and only  1 guy did it.

I need to find a good name for this workout - maybe a boy name to change it up from crossfit (they have key workouts that have standards that anyone can do and get a time - ex.  "jackie" is 1000m row, 50 x 35# thrusters (girl weight), and 30 pull ups,  I did have an ex boyfriend  i loathed name Mark.....

I went for 3 min intervals this week with 5lb in the weight vest - is this ever going to feel easier???  I will not extend the time next week.  

I was hoping to keep my pace in the 9 min mile range through the 15 incline, but by my 4-6 reps, I was dying and breathing extremely hard.  3 min is a long time!

so 6 reps x3 min

incline went from 8 (7.0speed), 10 (6.8)  12 (6.7), 13 (5.8), 14 (5.6), 15 (5.4)

This sincerely kicked my butt, cant believe how hard the weight vest makes everything.

also was able to hit up yoga in the am- shoulders were super sore!

massage today - worked on shoulders, hamstrings and my left quad insertion by knee - kind of a mess

Treadmill workout = total drudgery.  I had set my alarm to wake up early and run, but was deterred by the roaring wind and rains outside.  Jim had to work, so I went with a lovely jaunt on the treadmill.

I knew that outside obstacle training was out too, so I just added strength elements every mile.

My knee/ quad insertion happily did not bother me - yay for my masseuse adam:)

2 mile warm up - 8 min mile pace

On every mile, i ticked the pace up one notch (7.7-8.5).  and at the half mile, I would take the incline up a bit - not much cause my legs were still feeling thursdays workout.  I repeated the strength part twice

30 burpees

12 dead hang pull ups

30 lb thrusters (would've like more weight but thats all i had)

30 lb single leg step ups x 20 each leg

zumba and crossfit

Metcon (AMRAP - Reps)

Double Unders (skipping rope under you 2 x for each jump)
5 MINUTES

30 seconds on, 30 seconds off, for a total combined reps

Metcon (Time)

20 snatches RX 115/75
200 meter run

2x rope climb
15 snatches
200 meter run

2x rope climb
10 snatches
200 meter run

2x rope climb

I only did 65# for snatch cause I'm still trying to get my form.  I prob could've done it though.

I did rope climbs with no feet today!

With weight vest  - 5lbs

Sprints on my street  + obstacle practice

4 x 400 m

3 x 600 m

2 x 800 m

2 x 400 m

Seriously brutal crossfit today.  2 metcons killed me.

5 minutes

1. 7 over the bar burpees

    7 squats 65 #

to completion

10 rounds of

10 box jumps (i did 24 inch box)

10 push press - 65 lbs!

10 push ups

This is a small race that we do every year, and are awarded with a t-shirt, pie, and a pre-feast calorie burn.  I wanted to keep up with Tom, but had no idea how I'd do as I hadn't done a non spartan race for a year now.

I felt good starting out, but soon felt the previous days crossfit workout in my legs on the hills.  This is an offroad trail race that is filled with rock hurdling and ankle turning terrain.  and sand!  I had a pretty fast heart rate going by the first mile.  Then 2 guys passed me through the canyon (dang guys with their longs legs).  I kept with them through the rest of the race, but lost them again as hit the canyon one more time.  I finished a minute behind Tom, and was a little bummed with my performance against the guys - oh well. 

Jim had ran with the boys through the mile course, so I went out with him for his 3.5 mile lap.  Gave myself 8 for the day.

Apparently there was no crossfit when I showed up, so I had to push myself through a workout.  My crappy eating from Thanksgiving caught up to me as I felt like puking throughout the run.

4 rounds for time

15 Powerclean - 85#

15  hand release Push ups -

15 knee to elbow

12 miles - but not easy.  I did the first 6 up toquerville falls road (a serious climb) with my weight vest (still just 5 lbs).  Average pace for the entire thing was 8:01, but my miles up the hill were in the 9s and 10s.  So the rest of my run brought the pace way down. 

I practiced my 8 ft wall - and I'm nailing it now!!!!  This has plagued me in my last few races, and I have it now.  I've figured out how to run and use the helper block for momentum (I always stopped before). 

Practiced our pretty tricky log hop and am getting that too:)

Our classes are really filling up now at HVCF!  Teaching today's zumba was way fun!

I had stayed up late making up routines so I got about 4 hrs of sleep:(  So dumb of me.

Isaac stayed at a friends after preschool, so I got to sneak in a 3 hr nap!

So I pretty much taught zumba, slept and then went to crossfit later.  I got absolutely nothing done, but at least got my workouts in.  Not a typical mom day at all!

Crossfit

5-5-5-5-5 deadlifts

I went up to 155#  I know I can do more, but I'm still taking it easy on my hamstrings.

10 rds for time

10 pull ups

10 box jumps

did it in 10:57  - My new goal is to start beating  the guys, and I didn't quite do that today - got beat by 4 of them.  Gotta learn the butterfly kip!

100 pull ups is always loads of fun.  Your arms kind of go numb around 70.  I couldn't tell if I was still holding on to the bar by the end.

Practiced ring muscle ups.

I've been wanting to add in another longer training day, so I did crossfit for an hour and then went out on my 8 mile run.  I didn't want to make my run too miserable, so I took it a liitle easy on the legs at crossfit.

20 sec on 10 off  - 4 rounds

1. mountain climbers and flutter kicks

2. jumping jacks and air squats

3. L -sit (like a gymnast does on the rings)

Metcon

4 rounds

25 kettlebell swings - 35#

20 lunges - 65# bar rx (I only did 45 to save my legs)

2 mile warm up

mile intervals - .75 rest in between

1 - 6:01  - inclined road

2 - 5:49

3 - 6:11 more hills

I didn't feel amazing  but just ok. I was hoping for faster miles but I'm still a little tired from sat workout. 

There is a strange phenomenon going on here - there is officially several inches of snow, and the temperature is maintaining below 10 deg.  I get so grumpy in the cold:(

am - zumba

pm - crossfit + 2 miles of running - I was dying!!!! so cold!

This WOD was intense.  I'm not terribly pleased with my performance, and know I could be better.

TABATA THIS! (workout name)

TABATA  is 20 sec on, 10 sec off - doing that 8 times per exercise.  YOu try to establish a high count each round, and then at least match it next time. Your score for that exercise is your lowest rep crount.

wall balls - 14lbs - score - 11

pull up - 6 - ugh:(  I went out too hard at first doing 11 or so and burned out. 

air squat - 17 - piece of cake

push up - 10 soooo hard and  i know my for was awful

sit up - 10 should not have done these with my ab split, but I wanted to win

came in second place for the girls that day, 1 point behind

brrrrrr. st george is freezing!!! 8 deg when I was supposed to run this morn, so I asked a friend to watch my kids later so I could run.  I did crossfit in the am instead.  I'm slightly obsessed with crossfit now, and it is just so much easier to got somewhere that has your workout for you - and you know you will be pushed.

first 15 min establigh a 1 rep max for a strict overhead press - YOu can't use your legs to get the weight up.

I felt like a wimp - only could get 70 lb???

for time:

21-15-9

thrusters 75 lb

box jumps 20 inch

added on a bonus round at the end of

21 thrusters at 55 lb and then 21 pull ups

I ran down to the track later with the intention of running 400s.  Well some highschool guys were there running short sprints and I asked if I could join them (half kidding, half serious).  Well they said they were done, but were going to do a tempo run - and invited me along.  I eagerly accepted - I would so much rather be pushed then run a dreary round of 400s on a half snow covered track.

So I started out (we were supposed to do 6:30s) but the front guy went much faster.  I decided to stick with him.  I was exhausted from the days workout and having a hard time breathing in the cold, but I kept my pace in the 6:10s-6:20s.  It wasn't horrible, and am looking forward to next time!

40 min of spin class and then 3 miles of running on the track

in the afternoon  went with Jim to crossfit - totally wasn't into it.

practiced rope climb, then

as fast as possible

5 rounds of

10 wall balls

5 x 125 lb power clean

2 rope climbs

I was having issues with the power clean - on my first set, my tricep was shooting pain.  I had to take mine from 105 lb to 75 lb:(

Treadmill - incline workout

6x 3 min incline, starting at 15% and coming down one each time.  1.5 min rest.  so hard!!!  When is this ever going to feel easier?  this truly pushes me to my VO2 MAX!

Crossfit Star Valley

visited a new crossfit today - loved the extra instruction but walked away without much of a workout.  We basically practiced snatched for 30 + min, and then did 30 min snatch for the wod.  Wasn't my favorite:(  Especially since I dont have the snatch down all that well.

I'm in Star Valley, WY and it's freezing.  It's a long dreadful treadmill workout for me.

I've hit a plateu in my quest to lean as much as I can.  I feel like this is where my body is comfortable, and my diet has been modified as much as I know how.  The only time in the past I've been able to get my body to low body fat is when I ran high miles.  So I've been trying to add more running in. 

In honor of the race I was supposed to be running today (The Texas Spartan Beast), I ran 13 miles.  It really did pass extremely fast.  I wanted a nice pace in between 4-6 min of inclines.  I wore my weight vest for 9 miles.

2 mile warm up

alternated incline with flat

6 min 7.5mph at 6%, 1 mile at 8.5 mph,

5 min  7.4 mph at 7%, 1 mile at 8.5

 5 min  7.3 mph at 8%, 1 mile at 8.5

 5 min 7.2 mph at 9%, 1 mile at 8.7

 5 min  7.1 mph at 10%, 1 mile at 9.0

   last mile at 9.2 - pace felt almost effortless, so I was pleased.  The inclines felt like nothing, even with the weight vest.   I kept thinking the treadmill was slower, wasn't inclining, but I tried 5 different treadmills.  So hopefully I'm just getting better:)  I totally carb loaded the night before and think it gave me way more energy.  Will do this in the future!!!  No more low carb all the time. 

Attended my Grandpa's funeral, and walked away with an even deeper respect for him.  He was such a great man and great example.  I am so in awe of his life.  He was a an example of what a husband, citizen, dad, grandpa, and disciple of Christ should be. 

We finished out the night going bowling and playing cards- all in honor of grandpa:)