The Eve of a New Decade

Tomorrow I turn 30. Apparently, I'm pretty bad at turning a momentous age. I'm not dreading it. I don't feel old. I'm not griping about how much better I felt in my early 20's. I'm completely okay with turning another year older. It almost feels like just another day for me. We're going to celebrate with dinner at my favorite pizza joint, ZZ's, and then we're going climbing at Climb Time in Blue Ash.

Not much else to say about turning thirty. I work out so I can continue to feel great as I age. I lost my grandma over the winter. She played volleyball into her 70's and followed her own form of a diet. On her fridge there was a magnet that read, "Norma, stick to your diet." At my cousin's grad party, we had cold cut sandwiches, and she skipped on the bread because of the calorie count. She never smoked a cigarette. And these are the reasons she was able to remain in her house where she raised her children and where we would all pile in the living room every Christmas Eve to open presents and have a Nerf War. Over this winter, I personally discovered my belief that our ultimate fate has been determined. There is no cheating death. Our ticket's been punched. However, I have control on how I will spend those days up to that point. I hope to continue my journey of good health and fitness throughout my entire life. I want to be there for every second of it.

Enough with the deep stuff. Tomorrow morning I'm going to kick my 30 year old ass. I'm working on a solid interval training set. I'll share in next post. In the mean time, on Saturday I did an interval set from Men's Health Magazine in the living room. I used 15 lbs. free weights and my handy Gym Boss. It is appropriately titled "From Skinny to Spartacus." Did three rounds. The Plank Walkup with Dumbbell Drag was a killer.

This morning I did a 3.5 mile smash run. Included inverse pull ups on the playground, Tri-dips, walking lunges, wall push off's (20 each leg), and calf raises. Felt dehydrated still from excessive partying on Saturday. But I got through it.

Eats: Black Bean Mash Tacos

Ok, so not really sure what to call these little bad boys. The original recipe called them Black Bean Croquettes, but I throw them on a corn tortilla and smash 'em. Thus, Black Bean Mash Tacos. These are super easy to make with lots of short cuts. The best part is it makes enough for three days worth of lunch at work, which free's up time in the morning for working out. Plus, between the beans and Guac, they are packed with protein.

Ingredients:

1 Can black beans (drained and rinsed)
Cumin (Sorry, I never measure. I just sprinkle until it smells good)
Prepared Pico de Gallo or really chunky salsa
Corn (I use frozen, just thaw in microwave)
Breadcrumbs
Corn Tortillas

Directions:

1. Preheat oven to 400.
2. Mash Black beans with cumin in a bowl.
3. Add corn, prepared Pico de Gallo (try not to add the juice, you don't want this to be liquidy), breadcrumbs.
4. Roll into 1 inch "Meat" balls. I always get 9 out of it. Never fails. I eat 3 per day.
5. Bake on a greased cookie sheet for 20 minutes.
6. To serve: I buy the Wholly Guacmole 100 calorie packs. I use 1/2 packet per day. To reserve the other half, I push the air out, staple it shut, and store in the fridge. So I spread it on the corn tortilla and top with 1.5 ball. I smash the balls over the whole corn tortilla. Then roll and eat. I keep mine super simple, but toppings can be altered and ingredients changed per your tasted buds.

Bon apetit!

When Animals Attack

I have to confess, I have a very strange fear of being attacked by a deer or a wild turkey while in the woods. I have visions of a role reversal with a deer hunting me. Chasing me down in vengeance for his cousins taken out by man. I don't know. Maybe its because they're so big and not behind bars or thick glass. Maybe because I have a vivid imagination. Maybe because it would be something that would happen to me. Yesterday, I came face to face with my fear. Not once, but twice.
 


Pretty much how I see it but with me instead of a prepubescent boy with a trucker hat.

I planned to do my trail loop 3 times, so 9.9 miles with 3 sets of 30 burpees per loop. I woke at 6am, scarfed down a sweet potato, and hit the road. The sun was just starting to rise. (I have to figure out how I'm going to do this once the days start getting even shorter and the sun rising later). I had a short, extremely aggravating delay, since my iTunes decided to wipe out my playlist the other day when I plugged my iPod into my computer. So after 10 minutes of rebuilding it, I hit the trail. About 10 minutes into my run, there it was. I stopped, like a deer in headlights. Bad Joke. Waited. And it moved on. Okay. Tip toe past the spot and then some. Gather myself. Assure myself it won't come rampaging out the woods to pummel me to death. Keep on running. Coming up the big back hill, I saw a Momma Raccoon and two very chunky babies on the trail headed home after an evening of snacking in the park trash cans. This too, freaked me out. Again, rabid animals attacking me. I let them carry on  with their business and then continued on my run.

Lap two: Coming up the big back hill, low and behold another freaking deer. I stood and waited for her to move on, except this one was a bit more ballsy. I clapped, stomped, cussed, begged, and the damn thing wouldn't move. Then, it had the nerve to start coming towards me. It was at this exact moment I decided I will give hunting a whirl. I love deer chili. Argghhh.... This gal won the stand off. I back tracked and took a trail out of the woods and went around.

Lap two was my final lap. Between my MIA playlist and run in's with animals, I ran out of time for a third lap. On my way into work, I called Jon to tell him about my work out and animal encounters. I told him I only ran 6.6 miles and did 180 burpees. Only. I used the word 'only' to describe 6.6 miles. That is how far I've come.

 

Among the Bravest

The Summer Olympics have come and gone. Regular TV is back on with new season premiers airing as school starts back up. Today is rest day, so I thought I would share an inspiring article I read during the track portion of the Olympics. I recommend reading it slowly. Then take some time to reflect and appreciate the fact that you are an American citizen with the freedom to do whatever it is that gets you out of bed each morning.

 

For some women of the world, running is not a sport but a declaration

Oh, to be the fastest woman in the world.

Other dreams may be equal to this one, but few are as accessible. Every able-bodied human being on the planet can and has run, knows the feeling of running full speed – as fast as you can – and the exhilaration of crossing a finish line, or not.

Unless you’re Shelly-Ann Fraser-Pryce, someone is always faster.

But never mind. Whoever may be faster in the next lane, the fastest person in the runner’s heart is the runner herself. The feeling of fastest possible, though known to most, is indescribable. It is too bad that life eventually slows the sprinter in every former child.

Running is unique in sport by virtue of its utter purity, requiring nothing more than a willing body and force of spirit. No accoutrements: No bats, balls, helmets, motors, masks, goggles, oars, nets, padding, bars or beams. It’s just you against ground, gravity and your own heart, not merely literally.

Sure, some are more genetically blessed than others, but anyone can turn the ignition and churn away.

Deprived of wings, running is as close as we humans come to flying. To run is to be alone, free and limited only by the horizon. Whether recreational or functional, to run is to escape.

Run, Forrest. Run.

Such a simple imperative. All God’s creatures run – or get eaten. Or trampled. Or raped.

The world’s fastest woman tells a story about being approached by a boy on her way home from school, who said it was time little Fraser-Pryce learned about men’s “gifts.” When she told her mother about the encounter, Mom grabbed a knife and showed the fellow the sharp edge of his fate should he pursue her daughter again.

It’s a fair guess Fraser-Pryce could escape a pursuer, but not all women are so swift. And, in some places still, women who run are ridiculed and shunned. How dare they express themselves as strong and free, and faster than the men who would punish them? One such runner stands out in London not because she is faster than most but because she runs at all.

Tahmina Kohistani of Afghanistan didn’t even qualify to compete in the 100-meter race that Fraser-Pryce won. But she won an even greater contest against the odds. She made it to London despite being heckled and chastised at home where – as recently as last month the Taliban executed a woman for being accused of adultery – Kohistani is a bad woman. Good women walk behind their men, and sports are for men to enjoy without the company of women – except when occasionally they turn their stadiums into execution fields for noncompliant women.

Kohistani, who ran wearing a headdress and clothing that covered her arms and legs, suffered moments of doubt leading up to her qualifying race. What was the point, after all, if back home she was reviled?

But she found strength in that place that runners all seem to have – one imagines a tiny, gossamer village in one of the heart’s chambers where elves in silk streamers perform pirouettes to arias, churning out potions of endorphin-infused joy.

  Kohistani found her focus: “I will continue,” she said. “Someone should respond this way. And someone should take these problems and I am the one who is ready for the problem.”
Talk about the travails of destiny.
Imagine if it fell to you to show a nation and a culture that “these problems” are violence against humanity. Imagine that by wanting to run, you are essentially instructing a primitive, misogynist religion – armed and dangerous toward women – that they, the Taliban and its ilk, are the bad ones. If you are that person, you’d better be able to run, all right, and you’d better be fast.

And brave.

This is the component missing from most discussions of world-class athletes, but especially when it comes to those women from Muslim countries who competed in the Olympics this year for the first time ever, including from Saudi Arabia, Qatar and Brunei. For any athlete, it takes enormous courage to step up to the starting line, to risk defeat and the disappointment of one’s country.

But to risk scorn – and perhaps one’s life – is another category altogether. Kohistani may not be the fastest woman in the world, but she is among the bravest.

Run, Tahmina. Run!

Kathleen Parker is a Pulitzer Prize-winning Washington Post columnist.

http://www.thenewstribune.com/2012/08/08/2246671/for-some-women-of-the-world-running.html#.UCI1P8nZQuo.facebook

Don't Let the Cellulite Fool You

That cellulite is just my leg's super hero disguise. Under all that are a pair of powerhouses that make me faster than a speeding bullet. Ok, maybe a slight exaggeration, but they are getting pretty strong. And apparently my cellulite enjoys runs in the woods and burpees cause it ain't going anywhere. Perhaps one sweet day it will decide it has overextended its stay and move on. In the meantime my haunches are getting smaller (Yay!) and my thighs are slowly moving farther apart (Double Yay!).

As far as workouts go, Friday night (Thursday night margaritas nixed a morning work out) I did tire work before friends came over for a grill out. I will say flipping a tire really is a full body work out. You would be surprised how much you engage your abs. Its also good for grip strength. 'X' = flip to other end of yard. Intervals were 1 minute. I put a timer at each end our yard.

X

Overhead Sledge hammer

X

Overhead Sledge Hammer other side

X

Side Sledge Hammer

X

Side Sledge Hammer other side

X

Going side to side, jumping in and out of tire

X

Going forward, jumping in and out of tire

Then I did my burpees for my 100 day challenge and maybe some ab work.

On Saturday I went for a 2 1/2 hour trail run in Mt. Airy. I figured out how to get to the bottom of the Stone Steps!! I went up them 3 times, twice with a rock and once with my old buddy, Log. I also did 20-25 tri-dips on all of the bridges as an extra bonus.  Jon always warns me to not talk to strangers in the woods, but I always end up chatting with folks on the trails. Yesterday, I met a man and his grandson. The man was 81 years old and looked about 10 years younger. He told me he does what he calls the 12 bridge hike at least once a week. He was a truly an inspiration. I hope when I'm his age I look that good.



A plaque in Everybody's Tree House which sends a perfect message

Apparently you have to watch out for Indians

To the Stone Steps (I always park in the Oval): Walk up to Oak Ridge Ave. Trail A will be about half way down on your left. Once in the woods, at the first fork, take Trail B. Stay on the trail. There will be a trail that goes up the hill, do not go there. You will end up at the Oval. When you hit the creek, take a hard left on Trail C. You will see a trail that takes a left at a right angle. Take this. It bypasses heavy debris that you cannot get through. Finally, this will spit you out in a field and at the bottom of the steps. Now start marching. Once at the top of the steps, go left. Take the Quarry Trail. This trail is simply beautiful and this is also where you will spot Blue Indians. Then you're on your own. I just eventually make it out.

Today, we owned Nippert Stadium. There was a total of 5 of us: Bridgid, Tim, Lindsay, Gina, and me. Tim counted 26 sets of stairs with approximately 50 steps on each. Let me tell you, that stadium is bigger than I remember. And it looks a lot bigger when empty. We each attacked them at our own pace. If you dare to go, bring water (no water fountains) and go with an empty bladder (no pottys). Afterwards, with shakey legs we hopped into our cars and ventured down to Ludlow for lunch at Habaneros. Oh, and a frozen Margarita.

Pain is Weakness Leaving the Body

That was my mantra for this morning's work out. I really pushed myself today.

It all started with a sweet potato. Real simple: Scrub. Poke with a fork. Place on a paper towel. Nuke for 5 minutes turning over halfway. Enjoy! I am finding that these really help me sustain energy through my workout. They are comprised of complex carbs which take longer to digest thus longer energy. They are potassium power houses. And they are high in calcium and iron. For a better break down read this article. Plus, it counts towards your daily veggie intake. Bonus!

I started out with my 3.4 mile trail run. Ran into a spiderweb and while wiping off my face, rolled my ankle on a root. Stubbed my toe on a rock in the creek bed, then tripped. Needless to say, trail running requires all of your attention. No vacationing in La La Land when gallivanting through the woods. Then I forced myself to "run" the entirety of the monster hill on the backside. It hurt, but I kept repeating to myself, "Pain is weakness leaving the body."

Once out of the woods, I did 50 walking lunges, 10 big girl push ups and then 5 big girl and 5 baby push ups. I know I broke my ban on baby push ups. However, I wanted to keep going and work on my form. Then I did burpees. I joined a 100 day Burpee Challenge group on FB. Basically, on your first day do as many as you can continuously. That is your base number. Everyday add 1 more and no breaking them up. My base number is 23, so in 100 days theoretically I'll be able to do 123 burpees continuously in a row. We'll see. Next up was the dreaded plank. I went until "Sexy Chick" was over on my iPod. "Pain is weakness leaving the body." Then I collapsed and rolled over on my back. "While I'm down here, I should some crunches." So, 50 crunches and then maxed out on Bicycles. I guy walked by to fill his water bottle and said, "So running is not enough for you?" Me, "Nope." Finally, found my rock in the creek bed and did some squat to shoulder presses and chest throws.

Oh, we're not done yet. I'm telling you sweet potatoes are like Energizer Batteries. Hopped in my car and drove toward the park exit. Slipped into my weighted vest and did 5 hill sprints. Each time I got to the top, I stuck out my tongue so I wouldn't vomit and sucked in as much air as humanly possible. The whole time, "Pain is weakness leaving the body." I finished with a nice long stretch under a tree. After all that pain, I am feeling pretty strong today.

Mudathlon Part 2 - A few more pics

Balancing through the muck before the finish line

High stepping through the spiderwebs

Coming down a giant hill into a pond

Dad coming down the slide

Mudathlon Race Re-cap

Today is Tuesday. When I cleaned my ears out with Q-tips this morning, my left ear still had mud in it. The race was Saturday. Needless to say Team Brucky's Mudders got down and dirty!

Did I make my sub 40 time goal? No. Did I leave it all at Neidermann farms? Yes. I feel amazing about my race on Saturday. I was the first female finisher of our heat, and did some serious 'Chicking' along the way.

Our team consisted of 10 people, 5 of them first timers. Once we all managed to find one another, we gathered for a 'before' picture. One normal and of course one with our flexed, mean faces.

We all gathered at the starting line, nice and early so we could get near the front. At five minutes before 10am we were "called to post" as they played derby music over the speakers. The MC was donned in super sexy and super short cut off jean shorts. Oh, did I mention he was a man. He pulled out 3 of the goofiest looking racers from our line to lead us in a stretch. They had us do some jumping jacks and some squats. Then the final guy suggested we do hand stands. That got laugh. We were all wedged in the gate like sardines. Afterwards, the MC led us in a chant. "Mud, Obstacles, Beer" "Mud, Obstacles, Beer" Then, we were off!

I was making great pace and passing people. I heard people complaining about the unevenness of the course and grass. Trailing running and my shoes were paying off. My feet and ankles are conditioned for this. I will try to name the obstacles, but I make no guarantees on the the accuracy of the order. We had to jump over giant bales of hay. Climb up and over a mound of dirt into a giant puddle. There was a camera man at the bottom encouraging us to sprint into it, but my knees prefer walking down giant, steep hills. Then there were some wood steeple chases, and giant cable spindles. There was a smaller spindle you could step on to help get over the big spindles. Well, my foot and brain had a miscommunication and I slammed my shin into it.

Then there were some Monkey bars, a cargo net to go up and over. I find actually "going over" the cargo net is the hardest. Worries of my foot slipping and falling 20 feet always get me. This is where I have to sequester some courage. I can't let fear slow me down. Then there was a second set of hay bales. I missed on my first 2 tries. The male volunteer cradled his hands as an offering to assist me up and over. I shook my head "no" and told him, "I got this," while thinking, "Don't you know who I am? Can you read my shirt? I'm a freakin' Spartan Chick! Aroo!" Third time was a charm. From the starting line, you could see a big white barn that racers were going through. We had no idea what was in store for us there. Speculation included cow hurdles. Unfortunately, it was just a giant hay pyramid we had to climb up and down. Although, the sheep were there to cheer us on! Before finally hitting the woods we had to go about 50 yards through mid-calf water. The bottom was uneven mud. Lots of sprained ankles on this obstacle. In the pictures you'll notice the runners on the right are pretty clean. The racers on the left who are finishing, not so much.

Once in the woods, I was in my element. I hit a line at a ravine descent. Luckily, Jake saw me, and I cut in line. From this point, me, Jake, and Tyler all stuck together. This ravine is also were Liz ripped her pants. In the woods, we went through cold creeks (which felt great on the muscles), climbed many more ravines, tight roped, climbed through tires, high stepped through a web of ropes, and some other stuff I can't remember. Oh, at one point we came out of the woods for a bit, and hopped in potato sacks for about 10 feet. Really random, but kind of fun. The other two major lines were at another steep ravine and the water slide. The water slide was really fun and really fast. Although not as smooth as the ones at water parks. I have some scratches and bruises on my back from it. After some time, we finally emerged from the woods with a gigantic 3 mile marker letting us know we were near the end. All that was left was one final dredge through the 50 yards of muck. The second time you have to do it with more tired legs. I definitely fell a few times. I'm guessing this is where I got all the mud in my ear. The finish line was the most dangerous obstacle. Between the slickness and the excitement of finishing, people were falling left and right, including Gina. The volunteers handed us a a damp paper towel (what were we going to do with that) and a water. We rinsed off in a pond, which required us to walk through muck to get in and out of, then cheered for our teammates crossing the finish line. We also got a good laugh watching the people enter the mud bog with trepidation. It always seemed the careful racers were the first to fall.

Jake, my cousin Tyler, and me

Joe and my cousin Emily aka Mud Mouth

My cousin Karen

Gina falling with a smile

Gina and James

Liz with her ripped pants

My dad rocking his well earned medal

Post Race Pain relievers!

My final time was 58:02. I am very happy with my time. Other notes: My shoes were awesome!!! I love them so much. They were light so running was a breeze. I only had to use the rope once for assistance when climbing up the ravines. They drained well, and mud didn't get stuck in the traction. I cannot recommend enough Brooks Pure Grits. Plus, no pain on the top of my right foot. It was bothering me Friday morning, but felt great throughout the race and afterwards. I finally figured out me pre-race breakfast. I had a sweet potato nuked in the microwave with a little butter and cinnamon. I also had a smoothie with strawberries, kale, flax seed, protein powder, Greek yogurt, wheat germ, and a little water. My tummy felt fine aside from the pre-race jitters and I had energy through out the entire race.

I think the best part was afterwards during the story telling. I had thought of myself as a cheerleader when we were running through the woods telling the boys to "Come on", but Jake said I was like drill sergeant. I'll take that.

Gettin' a fix

In less than 24 hours, this OCR addict finally gets a fix. At 10am tomorrow, the gun will go off for the start of the Mudathlon. I am so pumped!

Its a 3 mile course with 40 obstacles. I feel really comfortable running 3 miles with obstacles. I finished the 4.5 mile Muckruckus with no problem and no pain. For this race, I'm running competitively. I want to run a sub 40. I want a top 15 finish. I've been training like crazy, plus I have 2 notches in my belt. Hell, I got new kicks so I can float like a muddy butterfly across the course. I say this knowing I will most likely fail. I don't even know if its physically possible for me to run that fast. But I'm going into the race with that mentality. Last year the fastest female ran about 36 minutes, and the 15th ran about 42 minutes. I can do this. Maybe. We'll see. What I definitely will not do is cross the finish line knowing I have more to give. No way, Jose. Neidermann Farms will get every ounce that I got.

Rockin' It

This morning's work out was to be a 6.8 mile trail run. Plus, I was finally going to be able to use my new Camelbak. Not to mention another run in my new kicks which I love. I hit the trails, and immediately started adjusting my Camelbak. It bounced and swished and just got on my nerves. My hair goes in a french braid because I can't stand when a pony tail bounces from side to side. So you can imagine how much the pack was definitely throwing me off. I went about half way through my first loop when I ditched it at my car. I told myself I'll get used, but to no avail. I still plan to wear it in my Super and Beast plus on my longer trail runs. It really wasn't necessary since I pass the water fountain 4 times.

After my first loop, I decided to move to some strength training. The top of my right foot was still a little sore, and I didn't want to push it especially with the Mudathlon on Saturday. I got to work doing a whopping 20 push-ups with 12 in a row. Woo Hoo! Then lunges to the creek bed and back. Followed by a plank to collapse. Then 25 straight leg lifts, 25 tuck leg lifts, and 50 crunches. And then I had a stroke of genious. Here I was doing these exercises next to a creek bed. A creek bed filled with heavy rocks. So, I went and fished me out a nice rock. I didn't really count but I performed the following with my new equipment:

Squat Presses

20 push ups

Chest Throws (Sprint to pick it back up)

Slams

Throw over my head backwards

Run up a hill 5 times

Afterwards, I released my new buddy back into the wild.

Flipping Tires

Finally, I got to use the tractor tire that has been sitting on our back patio for a few weeks now. It all started with a Facebook post stating I needed a tire for exercise purposes. My parent's best friends just switched out their tractor tires and offered to drop one off. This agreement went down on a Saturday afternoon at the lake house in which Jon was not present. The following evening, Mr. Becker comes driving down our street with the tire loaded into the back of his truck. Again, Jon had no idea. He looks out the window and sees this truck with a tire and screams, "Hey Nicki!" I thought something was wrong. Maybe a fire. Perhaps Riley Kitty got hit be a car. Nope. He was just so excited that someone had a tire in the back of a truck, and they were slowing down. I truly appreciated his excitement and support of my insanity. He wanted to chase down a truck to get me a tire. Love him. I then told him it was Mr. Becker dropping it off for me.

The reason for waiting before using it is that they had to cut it off the tractor wheel. Basically, instead of a full circle, it has a slit in it. If you stretched it apart, it would be a "U". So for the past few weeks, Jon and I have been trying to figure out a way to patch it. We tried drilling holes and lacing it up. Took way too long. Then we thought to hold it together with a few metal bars. We never got to that. I finally, decided to hell with it, I can at least beat it with a sledge hammer. And beat I did!

This morning I did Tire interval training. 3 bouts with 60 seconds on, and 15 second rest. First, I did a jump rope warm up to 2 songs (very technical).

Side Sledge Hammer Swing

x

Other Side Sledge Hammer Swing

x

Over Head Sledge Hammer Swing

x

Other Side Over Head Hammer Swing

x

Push ups

x

Dead Lifts (25 lb. free weight)

x

Mountain Climbers

x

Walking Lunges

Afterwards, I flipped the tire up and down the yard. When I first started, Jon spied on me from the kitchen window. After admiring my terrible form, he came outside and taught me how to swing a sledge hammer. Apparently, swinging a sledge hammer is not the same as swinging a bat. Coach Jon is the best.



WOD 8/3/12

The alarm went off at 6am. I got out of bed and hit the snooze. 9 minutes later the alarm went off again. This time I turned it off. My legs were killing and I was exhausted. I convinced myself that my body was telling me to sleep this one off and take a rest day. Well, I'm a big fat liar. Luckily, Jon woke up at 7:30 which also woke me up. I climbed out of bed, put on the coffee, and dressed in my work out clothes. Grabbed a towel, headphones, jump rope, weight vest, bandana, and I was out the door headed to the park.

I warmed up with a song and a half of jump roping. Then I donned my weight vest for 10 sprints up the front hill. After my first sprint, a lady walking her dogs decided to play 21 questions with me. I'm a nice person so I humored her for a few minutes but I really wanted to tell her to STHU, "Can't you see I'm in the midst of an intense workout? This vest isn't filled with fairy dust, lady."  After I answered all of her questions about my vest and then my shoes, I was finally able to get back to work. Nine more times up the hill. On my 2nd or 3rd time down the hill I collected some rocks. You see, I am a terrible counter. I may have mentioned this before. My mind gets sidetracked and then I have no idea what rep I'm on. So I used the rocks to keep track of my laps. I lined them up on the back of the car, and moved them one by one each time I got to the bottom of the hill. I then did a whopping 16 push ups. I know, that's terrible. I have got to work on those more. Then I walked some to cool down. While watching the Olympics last night, I learned something from Ryan Lochte. After one of his races he headed to the dive pool to do some leisurely laps. The announcers explained he was warming down to rid his body of any excess Lactic acid that may have been left after his first race. Well, if Ryan Lochte is doing it, then I better do it. May help in the future with my sore muscles. Should've warmed down after my 300 burpees. So I walked some and then finished with a nice, long stretch in the shade under a tree.

The Aftermath

Doing the Spartan 300 Buck Furpee challenge is one thing. Walking the next day, getting up out of a chair, and going down stairs the next day is another thing. I am sore. My back, my shoulders, my abs, my armpits, my quads, etc; all sore. At least I know Burpees work.

This morning my foot finally felt well enough to go for a run. Giggity!! Yes, I am excited as Quagmire getting laid by a hot lady to try out my new Brooks Pure Grits on the trail. They are purdy! And my first pair of minimalist shoes.

Getting to this point was a bit of a journey. In my first OCR, the IN Sprint, I just wore a pair of old gym shoes. I had no idea what to expect or how to prepare. We had never done anything like this, so we figured we'd wear running shoes that we wouldn't mind sacrificing to the Indiana Mud if necessary. Lesson Learned: Traction is muy importante. Mud is slippery. Shoes with good grip will get you up the hilly terrain. At the Sprint, I was climbing up a steep hill in the woods. My shoes were caked in mud with zero traction. About half way up, I realized I wasn't going any further. Behind me was a line of racers. Oi. Only one way back down. I turned and told them to spread 'em. I slid down the muddy hill on my butt going between legs. The other lesson is the importance of drainage. Water logged shoes are no fun and will cause blisters. Luckily, I didn't get any blisters but I did get some chafing.

For my second OCR, the MS Muckruckus, I decided to buy trail shoes. I bought the Brooks Cascadia 7 in lime green. I'm a Brooks girl. I have wide feet, and Brooks are a wider shoe. The shoes performed well on the trail. I tried them on pavement, with no success. The sole is too soft for the the pavement. Best in the woods. They have amazing traction. They were recommended to me from some of my fellow Spartan Chicks. Okay, I thought. These are my OCR racing shoes. Well, nope. Lessons learned: Shoe weight matters. These weigh over 10 ounces, plus they are absorbent. On the course I felt as if I had 5 lbs weights on each foot. On an OCR on a flat farm, there is a lot of running. It was brutal. I had the traction right, but the drainage and weight were wrong.

Now, I shall try my Brooks Pure Grit. They are a minimalist shoe. As a former Basketball player, I have been conditioned to run on the forefront of my foot. In basketball, you are either sprinting or playing defense on the balls of your feet. Minimalist shoes have a heel drop forcing you to strike mid-foot or at the forefront of your foot. Perfect for me. They are also 3 ounces lighter. Yippee!! Also, you can see in the picture, they have drainage holes with a mesh covering to aid in drainage. I'm hoping I won't be bogged down by excess mud and water this time around. They aren't completely flat, so I will have some cushion for longer runs like the Super and the Beast. Plus, there is a good amount of protection over the toes. Other highlights include the knotted laces to help keep them locked. The toe is split to force the big toe to do more work and keep the blood circulating. Oh, and the grip. This morning I did my first run in them. I love them!! Many reviewers mentioned the ability to feel the trail with their feet. This sounded crazy to me. But once I hit the trail, there it was. I felt everything. Man, it was great. I really look forward to running more trails in these shoes and taking them out for their first OCR next Saturday at the Mudathlon.

Oh, and I did fall on my face in the woods. I will blame leg fatigue from the 300 burpees I did last night.

You can see the holes for drainage.

Lumpy laces to keep them locked.

Already dir-tay!

Spartan Goat!

I love goaties! They are just so freakin cute. Plus they make the best cheese. This video cracked me up, so I had to share. Enjoy!

The Spartan 300

Today's Spartan WOD was simple. It was Buck Furpee Day-2nd edition. Quite simply: Do 300 burpees. Doesn't matter how you do them or how long it takes you. Just get it done. And yes, they pick 300 because of the 300 soldiers that defended Sparta. I did mine in 10 rounds of 30. The penalty for not completing an obstacle in a race is 30 burpees, so I figured it would be good practice. It took me about an hour. I pushed aside the coffee table, turned on the Olympics and got to work. Its not easy. Its not supposed to be. My wrists were hurting. My quads were tight. But I fought through it and conquered the Second Edition of Buck Furpee Day. I linked to the Spartan Blog that details the challenge and technique. A Spartan burpee is only 4 count so no push-up or jump. Only squat to plank and back up. No equipment required, so no excuses. Go get your 300!