Monday, June 24, 2013
Summer 2013 Pentathlon - and sea level experiments
Last Friday was the longest day of the year. That means time for the 2013 Summer Solstice Pentathlon!
This time we were visiting my mom in Grayland, WA. Elevation about 1 foot. Down significantly from our home in the Mile High City.
We arrived on Saturday the 15th. For Father's Day, the next morning we went for a run on the beach. The plan was for an endurance run until one of us quit. But my son and I are stubborn, so even though I had a cramp in my hamstring and he stressed a tendon in his foot, we ran until we came to a jetty and had to stop. It was just about exactly 6 miles and took just about exactly an hour.
I was able to work my cramp out halfway through the run, but Kellan injured his foot pretty good and limped around for several days. This made for a long 6 mile walk back.
Fast forward one week and we've found a school track to do our quarterly Pentathlon. We're hoping for impressive numbers due to the elevation drop and although Kellan's foot isn't 100%, he decides to push forward.
Below are our numbers. As always, participant's age is next to their name, change from last quarter in black and overall from the beginning in red.
Wade (39):
Push-ups - 58 (-2) (+9)
Sit-up - 60 (0) (+20)
Broad Jump - 80" (-4.125") (-1")
Sit & Reach - 1" (+1") (-.375")
Mile - 6:50 (-:46) (-1:40)
Kellan (13):
Push-ups - 50 (-9) (-5)
Sit-up - 71 (+6) (+23)
Broad Jump - 60" (-4.75") (+9.75")
Sit & Reach - .25" (0") (-1.25")
Mile - 7:03 (-:11) (-2:27)
Thoughts:
Our experiment in elevation blood doping seemed to work well right away. The 6 mile jog was pretty easy and neither of us felt too winded. Bodies gave out well before lungs, and if Kellan hadn't tweaked his foot we would have ran a good part of (if not all) the way back. But after a week of acclimatizing (and partying, staying up late, etc. Hey, we were on vacation!), the mile run for time felt pretty rough.
Consequently, my workout today back at the gym at 5280' elevation seemed particularly rough.
That said, I still cut a good chunk off my mile time and Kellan would have done better, I'm certain, with a foot that was 100%. More surprising was our severe drop in the broad jump. Although it's never been my best event, the fact that we both lost over 4" is interesting. Fatigue? Sea level weight gain? Who knows.
Thursday, June 6, 2013
Race Review - Insanity Mud Run
Last weekend was go time for the Insanity Mud Run down in Larkspur, CO.
The venue is just to the side of the Renaissance Festival grounds and uses the same parking lot. Parking was a bit of a free for all, but turned out fine. It took a minute to actually find the start area and registration, due to the hilly nature of the area, but we just followed the crowd until we found the path.
Registration was busy and the lines weren't clearly defined, so everyone ended up in one big line until they got closer and could see the letter designations (written in thin pen), such as A-F, etc. The process was much like Rugged Maniac, consisting of them checking your ID and crossing your name off a list. Then you simply grabbed a bib off the table, went around the side to get your grab bag and T-Shirt.
We were in the 2nd heat, fifteen minutes after the first one that went off at 0900. For whatever reason, you had to start out running back towards the parking lot. This also meant that you started out facing the long registration line and we had to yell out to the people that we were coming their way, so we wouldn't have to plow through them. There was no guy up front with a bull horn, or even shouting and the DJ was over a small rise far enough away that we couldn't hear the start call, even though we had watched the same thing happen to the first heat and were trying to listen. Jonathan was actually the one who started running first, so we just all followed suit.
The first obstacle was a rope up wall and climb down. No problem. The 2nd was a rope up wall to a 10' platform and a jump into an unknown depth of cold, cold water. This was a bit of a gut check, but I managed to hold it together enough to do a cannonball. The 3rd obstacle was a nylon rope cargo net climb straight up about 12' and over the top beam and straight down. This one was already backed up when we got there as we were already catching up to the tail end of the 1st heat. Not only was it freaking people out, but you could only go 4 at a time. People were skipping it and we considered the same, but wanted to do every obstacle so we waited for several minutes for our turn.
After this the path cut off into the trees and up and down the side of the mountain, allowing the pack to spread out a bit. It became a trail run with some balance obstacles, then cut back out to the field for a wire under crawl and then into some walls. The first one was probably the highest I've seen yet. It must have been 10' high and fortunately had a step you could launch off to get up. Then there was a 9' and an 8', then we went back into the woods and hills. Pretty smooth sailing here until the slide.
The slide was pretty well backed up and although it was very wide they were only allowing one person at a time. Maybe because it was slanted too much and only the far left side was safe enough to use? It looks like it was sorted out later, to allow at least 2 at a time. Also, we were warned that the water right at the base of the drop was shallow. So you had to either try and go super fast to shoot past it, or slow down and then hop down in. I choose to leg up and go for speed. I went at a pretty good clip and shot out far, I thought, but still hit my butt on the bottom of the pool. As I was slogging to the side people were helping out a guy who went before me that tweaked his knee somehow. He ended up getting carted off in an ATV.
The next major hang up was the rope crossing. There were two ways to get across: a single rope, or a double with one about 6' above the other. So on the single you had to get you feet up and risk rope burns to get across and the double required a bit more balance standing on the wobbly rope. The water pit below was extremely shallow and it was apparent you didn't want to fall off and land on your back. We all chose the single rope and made it across without too much difficulty. My over calf socks came in handy here. I talked to a gal at work who ran a later heat and said the line was so long they skipped the rope traverse all together.
An interesting obstacle popped up a bit later consisting of 4 pallets on platforms canted inward at about 15 degrees towards each other, so you had to hop from one to the next, much like the setup on American Ninja Warrior. They spanned a short ravine that was around 20' wide and 6' deep, so it was a bit of a mind bender to get over. Saw some people stall here trying to courage up.
Some of the obstacles could even be missed on accident. The course wound back behind the Renaissance fairgrounds where there was some construction going on. We nearly missed a trench and rope out that was on the side of the path. Occasionally even the path was hard to find, especially up the mountain on the 10 mile route. I overshot the path at least once and had to stop and get a good look around at other times to be sure where we were going.
Shortly after the mile 3 marker the course splits and you have the option of taking the 5 mile or 10 mile route. We choose the 10 and it quickly pushed us up the mountainside. At this point it began to vary from trail running, to hiking to even a little rock scrambling. This route offered some great views and if you stayed on the 5 mile, you really missed out. So few people took this path that we only had 2 guys come up behind us (and then they lost the path and wandered off course. Sorry guys, we tried to yell at you!) and then barely caught up to 2 other guys right where the path converged back with the 5 mile course. At the top of the long climb, the guy at the water station said only about 40 people had proceeded us, so we're guessing less than 10% took the long way.
The obstacles on the 10 mile made use of many natural features. Climbing over large boulders, some with rope ladders, crawling under deadfalls, balancing along downed trees (every balance obstacle had a confidence rope running the length to hold on to for safety, as I recall) navigating a dry stream bed, etc. One of my favorite parts was near the top where there is a large white sandstone formation to scramble up and around. Beautiful rock and it was a shame we couldn't just hang out there for the day. The extra 5 miles didn't feel all that long and the long downhill run was fast moving.
When we rejoined the 5 mile route, it didn't appear that we missed anything, as it looked like the route merged back in not far from where it split. After the scenic mountain hike, that last couple of miles was a bit boring, but broken up with some good obstacles, like the tunnel crawl, a cargo net climb, a very cold water tank that forced you to submerge your head to get under a low mounted board and the final obstacle: The swinging monkey bars. This was the hardest one for me and the only one I failed. I fell off 2 from the end when my grip failed. This last obstacle took some time and was backed up pretty good as it was set up for only 2 people at a time to go.
Insanity Run is not a timed event and no clock at the finish to gauge your time by, so wear a watch if you want to know what you ran. We finished in about 2:15. They give you a dog tag finishers medal and a free Sapporo beer. The goody bag came with several local coupons and a Red Bull blue series. There were a few vendors around with pre and post workout drinks. Jonathan had some other business to attend and it was a bit of a chilly day, so we didn't stay too long post race. We did see the 1215 heat go off before we left and it literally had 6 people in it.
All in all, I liked the Insanity Mud Run and would run it again, but it had some serious flaws. With some tweaking it could be a great event. What I would change: Run smaller heats and/or prevent heat jumping. There was no one monitoring the starting line at all. The first heats were huge, probably due to some heat jumping. Space the heats out more. Considering the later heats were empty, you could space the heats out by half an hour and help alleviate the back ups. The harder/slower obstacles need to be bigger to allow more than a couple people to go at once. Also having the slowest one (up and over vertical net climb) within the first mile screwed things up big time. And one person on the slide at a time is ridiculous. This run seemed particularly dangerous, something I don't particularly mind, but if you're nervous, or in poor shape, you might want to skip some of the nastier obstacles. I saw more people limping around and/or being carted off than I think I have at any other event.
 |
| Getting photo bombed post race. |
The venue is just to the side of the Renaissance Festival grounds and uses the same parking lot. Parking was a bit of a free for all, but turned out fine. It took a minute to actually find the start area and registration, due to the hilly nature of the area, but we just followed the crowd until we found the path.
Registration was busy and the lines weren't clearly defined, so everyone ended up in one big line until they got closer and could see the letter designations (written in thin pen), such as A-F, etc. The process was much like Rugged Maniac, consisting of them checking your ID and crossing your name off a list. Then you simply grabbed a bib off the table, went around the side to get your grab bag and T-Shirt.
We were in the 2nd heat, fifteen minutes after the first one that went off at 0900. For whatever reason, you had to start out running back towards the parking lot. This also meant that you started out facing the long registration line and we had to yell out to the people that we were coming their way, so we wouldn't have to plow through them. There was no guy up front with a bull horn, or even shouting and the DJ was over a small rise far enough away that we couldn't hear the start call, even though we had watched the same thing happen to the first heat and were trying to listen. Jonathan was actually the one who started running first, so we just all followed suit.
The first obstacle was a rope up wall and climb down. No problem. The 2nd was a rope up wall to a 10' platform and a jump into an unknown depth of cold, cold water. This was a bit of a gut check, but I managed to hold it together enough to do a cannonball. The 3rd obstacle was a nylon rope cargo net climb straight up about 12' and over the top beam and straight down. This one was already backed up when we got there as we were already catching up to the tail end of the 1st heat. Not only was it freaking people out, but you could only go 4 at a time. People were skipping it and we considered the same, but wanted to do every obstacle so we waited for several minutes for our turn.
 |
| Best not to think about this one and just jump. |
After this the path cut off into the trees and up and down the side of the mountain, allowing the pack to spread out a bit. It became a trail run with some balance obstacles, then cut back out to the field for a wire under crawl and then into some walls. The first one was probably the highest I've seen yet. It must have been 10' high and fortunately had a step you could launch off to get up. Then there was a 9' and an 8', then we went back into the woods and hills. Pretty smooth sailing here until the slide.
 |
| That's a tall wall right there. |
The slide was pretty well backed up and although it was very wide they were only allowing one person at a time. Maybe because it was slanted too much and only the far left side was safe enough to use? It looks like it was sorted out later, to allow at least 2 at a time. Also, we were warned that the water right at the base of the drop was shallow. So you had to either try and go super fast to shoot past it, or slow down and then hop down in. I choose to leg up and go for speed. I went at a pretty good clip and shot out far, I thought, but still hit my butt on the bottom of the pool. As I was slogging to the side people were helping out a guy who went before me that tweaked his knee somehow. He ended up getting carted off in an ATV.
 |
| Try not to die, please. |
The next major hang up was the rope crossing. There were two ways to get across: a single rope, or a double with one about 6' above the other. So on the single you had to get you feet up and risk rope burns to get across and the double required a bit more balance standing on the wobbly rope. The water pit below was extremely shallow and it was apparent you didn't want to fall off and land on your back. We all chose the single rope and made it across without too much difficulty. My over calf socks came in handy here. I talked to a gal at work who ran a later heat and said the line was so long they skipped the rope traverse all together.
 |
| Soccer socks and knee sleeves, FTW. |
 |
| Harder on the mind than the body. |
Some of the obstacles could even be missed on accident. The course wound back behind the Renaissance fairgrounds where there was some construction going on. We nearly missed a trench and rope out that was on the side of the path. Occasionally even the path was hard to find, especially up the mountain on the 10 mile route. I overshot the path at least once and had to stop and get a good look around at other times to be sure where we were going.
Shortly after the mile 3 marker the course splits and you have the option of taking the 5 mile or 10 mile route. We choose the 10 and it quickly pushed us up the mountainside. At this point it began to vary from trail running, to hiking to even a little rock scrambling. This route offered some great views and if you stayed on the 5 mile, you really missed out. So few people took this path that we only had 2 guys come up behind us (and then they lost the path and wandered off course. Sorry guys, we tried to yell at you!) and then barely caught up to 2 other guys right where the path converged back with the 5 mile course. At the top of the long climb, the guy at the water station said only about 40 people had proceeded us, so we're guessing less than 10% took the long way.
 |
| Ka-splash! |
The obstacles on the 10 mile made use of many natural features. Climbing over large boulders, some with rope ladders, crawling under deadfalls, balancing along downed trees (every balance obstacle had a confidence rope running the length to hold on to for safety, as I recall) navigating a dry stream bed, etc. One of my favorite parts was near the top where there is a large white sandstone formation to scramble up and around. Beautiful rock and it was a shame we couldn't just hang out there for the day. The extra 5 miles didn't feel all that long and the long downhill run was fast moving.
When we rejoined the 5 mile route, it didn't appear that we missed anything, as it looked like the route merged back in not far from where it split. After the scenic mountain hike, that last couple of miles was a bit boring, but broken up with some good obstacles, like the tunnel crawl, a cargo net climb, a very cold water tank that forced you to submerge your head to get under a low mounted board and the final obstacle: The swinging monkey bars. This was the hardest one for me and the only one I failed. I fell off 2 from the end when my grip failed. This last obstacle took some time and was backed up pretty good as it was set up for only 2 people at a time to go.
 |
| I failed right where this girl is, reaching for the crooked bar. |
Insanity Run is not a timed event and no clock at the finish to gauge your time by, so wear a watch if you want to know what you ran. We finished in about 2:15. They give you a dog tag finishers medal and a free Sapporo beer. The goody bag came with several local coupons and a Red Bull blue series. There were a few vendors around with pre and post workout drinks. Jonathan had some other business to attend and it was a bit of a chilly day, so we didn't stay too long post race. We did see the 1215 heat go off before we left and it literally had 6 people in it.
All in all, I liked the Insanity Mud Run and would run it again, but it had some serious flaws. With some tweaking it could be a great event. What I would change: Run smaller heats and/or prevent heat jumping. There was no one monitoring the starting line at all. The first heats were huge, probably due to some heat jumping. Space the heats out more. Considering the later heats were empty, you could space the heats out by half an hour and help alleviate the back ups. The harder/slower obstacles need to be bigger to allow more than a couple people to go at once. Also having the slowest one (up and over vertical net climb) within the first mile screwed things up big time. And one person on the slide at a time is ridiculous. This run seemed particularly dangerous, something I don't particularly mind, but if you're nervous, or in poor shape, you might want to skip some of the nastier obstacles. I saw more people limping around and/or being carted off than I think I have at any other event.
 |
| Picking up a gal who fell off the monkey bars. |
Tuesday, May 21, 2013
Race Review - Rugged Maniac Colorado
This year's race was at the Thunder Valley Motocross Park in Lakewood. Last year's event was at the same venue and had some weather difficulties, with cold rain and some hypothermia cases, from what I hear. I wasn't there, but I did race at this same spot during last year's Run For Your Lives event, so I had an idea of what to expect.
My personal trainer ran with us. This was his first obstacle race and he started off on the wrong foot (literally) by tweaking his ankle the night before at his last fitness class of the day. But we taped him up and he said when the adrenaline kicked in he hardly noticed the pain.
Registration was a little wacky. It was just some volunteers with a list of names, no pre set bib numbers or timing chips (which were an extra $10 BTW), or packets or anything. So you just get a bib, which is solely for finding pictures post race, and then the chip to check your time (more on this later). It went slow, at first, but then fairly quickly after they got into a rhythm.
The race itself was fun. We ran the first heat and started a little forward of mid-pack. There were quite a few walls to climb over, but they all had steps, so nothing too hard. There were 3 barb wire crawls and I seemed to be the only one rolling under them. It had been raining off and on for the previous 4 days, so any low spot on the course had some thick natural mud to negotiate. A couple sketchy obstacles included one comprised of loose stumps and one a mixture of tires on the ground and hanging tires, promised to add more twisted ankles if your weren't careful.
By far the most difficult aspect proved to be the hills. If you've never ran on a motocross course, believe me, it's hard. Those guys ride on some steep terrain and trying to run up some of those hills is damn near impossible. Also challenging is staying upright coming down the steep hills. One was so steep I dropped into a squat and sort of skied down it, then had to bound up and take some long pounding steps to not eat dirt.
Rounding out the trials were the water obstacles. The big slide and a couple balance ones over water towards the end.
The fairground was pretty small, but that left more close parking. There was a food mobile, Crons with some racing wear for sale and the beer tent serving Coors Banquet and Coors Light in those weird bottle/can things. The water feed for the showers burst and a giant plume of water shot about 20 feet into the air, for a good while, until they got it repaired. This made for some long shower lines, and an extra little mud pit, but as usual, we just cleaned up at the car.
Officially I placed 35th overall at 40:03.6 (the winner pated 25:42.2!). Rugged Maniac timing chips are optional and for $10 extra you get to know your official time and be eligible for prizes. It's not tied to your bib number, however, so you keep the chip and use that number to look up your results later. Unfortunately this means your name shows up as "unknown participant" on the results sheet. I think you can contact RM to get your name listed correctly, but it wasn't obvious to me on how to do that, so I remain "unknown".
This is really my only gripe with the race, but it's one you wouldn't know (or care) about if you don't pay to run timed. From what I can tell only about 10% of the participants chose to run timed. It seems like putting together packets with names and all that, like most other races do, shouldn't be that difficult and would be more efficient to boot.
Also, no medals at Rugged Maniac. This saddened me, as I'm kind of a medal junky, but the shirts were cool.
You can also wander around the outside course and watch from several vantage points which was very cool. We cruised around and saw very little obstacle backups and it was several heats in at that time. The course was well laid out and the crew kept it moving well.
All in all it was a great time. I beat my personal trainer, which was priceless, everyone was super friendly and it turned out to be a beautiful day for racing. If they would modify the timing setup to be a little more user friendly, it would be even better. It's a pretty tough course, with some interesting obstacles. Would run again.
My personal trainer ran with us. This was his first obstacle race and he started off on the wrong foot (literally) by tweaking his ankle the night before at his last fitness class of the day. But we taped him up and he said when the adrenaline kicked in he hardly noticed the pain.
Registration was a little wacky. It was just some volunteers with a list of names, no pre set bib numbers or timing chips (which were an extra $10 BTW), or packets or anything. So you just get a bib, which is solely for finding pictures post race, and then the chip to check your time (more on this later). It went slow, at first, but then fairly quickly after they got into a rhythm.
The race itself was fun. We ran the first heat and started a little forward of mid-pack. There were quite a few walls to climb over, but they all had steps, so nothing too hard. There were 3 barb wire crawls and I seemed to be the only one rolling under them. It had been raining off and on for the previous 4 days, so any low spot on the course had some thick natural mud to negotiate. A couple sketchy obstacles included one comprised of loose stumps and one a mixture of tires on the ground and hanging tires, promised to add more twisted ankles if your weren't careful.
 |
| Passing people on the roll. |
By far the most difficult aspect proved to be the hills. If you've never ran on a motocross course, believe me, it's hard. Those guys ride on some steep terrain and trying to run up some of those hills is damn near impossible. Also challenging is staying upright coming down the steep hills. One was so steep I dropped into a squat and sort of skied down it, then had to bound up and take some long pounding steps to not eat dirt.
 |
| Up, and up, and up, and up... |
Rounding out the trials were the water obstacles. The big slide and a couple balance ones over water towards the end.
 |
| Ka-splash! |
The fairground was pretty small, but that left more close parking. There was a food mobile, Crons with some racing wear for sale and the beer tent serving Coors Banquet and Coors Light in those weird bottle/can things. The water feed for the showers burst and a giant plume of water shot about 20 feet into the air, for a good while, until they got it repaired. This made for some long shower lines, and an extra little mud pit, but as usual, we just cleaned up at the car.
 |
| Invisible fire? That's the very worst kind! |
This is really my only gripe with the race, but it's one you wouldn't know (or care) about if you don't pay to run timed. From what I can tell only about 10% of the participants chose to run timed. It seems like putting together packets with names and all that, like most other races do, shouldn't be that difficult and would be more efficient to boot.
Also, no medals at Rugged Maniac. This saddened me, as I'm kind of a medal junky, but the shirts were cool.
You can also wander around the outside course and watch from several vantage points which was very cool. We cruised around and saw very little obstacle backups and it was several heats in at that time. The course was well laid out and the crew kept it moving well.
 |
| Slide is backed up here, but wasn't so much when we were hanging around. |
Wednesday, May 15, 2013
Gear Review - Zombie, run! Android app
Zombie, Run! is a free app for android by Peter Dolan and can be found in the Google Play market. Look for the red zombie, there's a similar named pay app with another icon.
It's an interesting little interval running trainer. You select a "get to" point using GPS, set the number and speed of the zombies and hit go. Your object is to make it to the egress point without getting eaten. There's also a MultiPlayer beta version, but I haven't tried that portion.
It helps break up the monotony of just going for a run, as the virtual zombies make you change direction, sprint and sometimes do big loops to get to your destination.
Another way to spice it up is to leave something (say your gym bag) somewhere between points A and B.
For example: where we work out the track is a little ways from the parking lot. We also tend to drag out a bag (or bags) of gear for whatever other exercises we are working on that day. By the end of the workout we can end up far from the car with the bags somewhere in the middle, so we had to figure out how to not only get to the car, but grab the gear along the way. It makes for some interesting routes. Also, having buildings in-between (like a school for example) gives some interesting options to outwit your foes.
Downsides to the app are you have to keep an eye on it, which means one person watching their phone the whole time and playing lead. There are no sound queues to warn you (that I could hear anyway) but the phone will vibrate when they get close to you. Monitoring the screen means this app is not great in bright sunlight. In the evenings or on cloudy days is best. Also, if you run by yourself, you will likely look like a lunatic sprinting, cutting and running all over hell's half acre from phantoms.
That said, it's worth checking out. Especially if your bored with you routine and have a tough time working in sprints to your runs. Besides, it's free so you've got little to lose.
It's an interesting little interval running trainer. You select a "get to" point using GPS, set the number and speed of the zombies and hit go. Your object is to make it to the egress point without getting eaten. There's also a MultiPlayer beta version, but I haven't tried that portion.
 |
| The 28days later speed will work you over. |
It helps break up the monotony of just going for a run, as the virtual zombies make you change direction, sprint and sometimes do big loops to get to your destination.
Another way to spice it up is to leave something (say your gym bag) somewhere between points A and B.
For example: where we work out the track is a little ways from the parking lot. We also tend to drag out a bag (or bags) of gear for whatever other exercises we are working on that day. By the end of the workout we can end up far from the car with the bags somewhere in the middle, so we had to figure out how to not only get to the car, but grab the gear along the way. It makes for some interesting routes. Also, having buildings in-between (like a school for example) gives some interesting options to outwit your foes.
 |
| The little blue dot is you. Run, you fool! |
Downsides to the app are you have to keep an eye on it, which means one person watching their phone the whole time and playing lead. There are no sound queues to warn you (that I could hear anyway) but the phone will vibrate when they get close to you. Monitoring the screen means this app is not great in bright sunlight. In the evenings or on cloudy days is best. Also, if you run by yourself, you will likely look like a lunatic sprinting, cutting and running all over hell's half acre from phantoms.
That said, it's worth checking out. Especially if your bored with you routine and have a tough time working in sprints to your runs. Besides, it's free so you've got little to lose.
Monday, May 13, 2013
MOW - Spicy cilantro pesto
It's race season and you know what that means... carboload!
This is a great way to avoid those nasty jarred sauces. This homemade pesto will keep for several weeks in you refrigerator, so you can break it out before several races to load up on those carbs.
Ingredients:
5-6 garlic cloves
2-3 Serrano peppers
1 bunch fresh parsley
1 bunch fresh cilantro
1/2 cup olive oil
Salt to taste
Roast the unpeeled garlic cloves and peppers in a pan with a little olive oil. Keep the temps low, you want to char the garlic and peppers. If your oil is smoking, it's too hot. Also, if you have cast iron pans, you can use those without oil. Should take about 10 minutes to roast them, be sure and flip them around once in a while.
While those are roasting you can start your pasta. I prefer a nice fettuccine.
Peel the roasted garlic and seed the peppers, then toss
in a blender with the whole lot of parsley and cilantro plus about 1/2 cup of olive oil and blend to a liquid state.
Toss with your pasta and enjoy!
Put leftover sauce in a jar or sealed other container and refrigerate for up to 2 months.
This is a great way to avoid those nasty jarred sauces. This homemade pesto will keep for several weeks in you refrigerator, so you can break it out before several races to load up on those carbs.
Ingredients:
5-6 garlic cloves
2-3 Serrano peppers
1 bunch fresh parsley
1 bunch fresh cilantro
1/2 cup olive oil
Salt to taste
 |
| Goodness in the blender. |
While those are roasting you can start your pasta. I prefer a nice fettuccine.
Peel the roasted garlic and seed the peppers, then toss
in a blender with the whole lot of parsley and cilantro plus about 1/2 cup of olive oil and blend to a liquid state.
Toss with your pasta and enjoy!
Put leftover sauce in a jar or sealed other container and refrigerate for up to 2 months.
 |
| A full blender yields about this much pesto. |
Sunday, May 5, 2013
Race Review - Reebok Military Spartan Sprint, CO, 2013
Spartan was the first obstacle race I ever ran and, subsequently, the reason this blog exists. It's still my favorite race to date. It's challenging and is a good test of all around fitness. Spartan picked up a major sponsor with Reebok (first Crossfit, now Spartan? Go Reebok!) this year, so now you have the long goofy name. But oh well, good for Spartan I suppose!
The venue was the same as last year, the Ft. Carson army base in CO Springs. A great area with a lot of army training obstacles already onsite that Spartan makes good use of. This year I brought along 5 Spartan virgins who were inspired by my tales of glory (and failures) from last year's race.
The route was reversed from last year and had a couple of other change ups. The tire drag and pull was new to me, as was the Atlas Carry and the Hobie Hop. The lat pull down machines were absent and so was (mercifully) the grenade toss. The covered water trench was much shorter, which in turn made the mud hill after it shorter too. Also, the length of the barb wire crawl was significantly reduced and there were no rubber M16s to cradle. The wire crawl was, however, more interesting with its hills, but it had a lot of shin and knee scraping rocks in it. Although, I didn't find a piece of broken glass in it this year, so it all works out.
The log ladder was just over and down, rather than the weave, this year, which I figure was to alleviate the backups that obstacle had last year. It was a several minute wait in my 1030 heat, last year, but went fast this time. I'm guessing this is also why the barb wire crawl was shortened, as that was a painfully long slog in 2012. Although, I admit, I did miss the rubber training rifles and the Browning 1919 machine gun firing blanks over our heads.
Running the elite heat made for an overall easier race, in my opinion. There were no backups and the mud hills were not crazy slippery yet. Also, the layout and obstacle placement made the race feel shorter than the previous year, but that might also be because I ran better, finished quicker and generally am in better physical shape (10 pounds lighter helps) than last year. My friend just told me that the elite heat is going to be an additional $30 next year, as opposed to the $10 it was this year, so it's unlikely I'll run it again. Supply and demand I suppose. I'm certainly not threatening to win this race anytime soon, so I'll help make way for those who are.
The 2 obstacles that gave me the most trouble were the tire flip, (4 flips this year instead of 2) and the rope climb. I don't know what that tire (Ted) weighs, but it is a real gut check trying to flip it for me. It's got to be over 200lb. and on the last 2 flips my form went to hell. I was able to get it over fairly quickly, but had it been 6 flips, I might have been in trouble. A couple of my teammates didn't seem to have any trouble with it, so it might also be my fear of another back surgery on these type of lifts (dead lifts over about 200lb. start to freak me out). Also, it's not a burpee penalty if you fail, it's an instant DQ! Not sure if that's true for all heats, or just the elite? The rope climb was at the very end this year and the knot spacing makes for a tricky ascent. We'd been practicing fast rope climbing and that helped a lot. I came damn close to slipping at the top of the rope, but managed to power through and ring the bell. I believe only 2 members of our team prevailed here.
After our heat, the only back up (that we could see anyway) was at the slant wall with the rope on it. This particular obstacle did seem a little harder than last year for some reason and I heard several people remark likewise. I heard the traverse wall got backed up later, and I can only imagine that the tire flip must have as well.
At the festival area afterwards, we tried our hands at the slosh pipe. What a wacky contraption that thing is! A 10' long piece of 6" PVC pipe, half filled with water, that really wants to pull you over when you try to overhead press it. Shawn was the only one of us who could even get it over his head. But, we got the crowd into it and helped count and cheer on others that did far better than we did. Best I saw was 25 reps. There is an official contest, and the winner gets a free entry to a Spartan event, but we didn't hang around to se it.
The free beer was, well, free beer. I know Coors is a big sponsor, but Coors Light has got to be their worst product. It would be nice to see some better beer at Spartan. Then again, this is Colorado, recently coined "The Napa Valley of beer", so we tend to be uppity about our brew. There were also Mike's Hard margaritas there for $5 a pop.
Pro tip: if you want your servers to make money, charge $4 for the can. Instant $1 tips all day long. A lot of people aren't as nice as me to ask the volunteers to make change so I can tip them.
I was hoping the medal might be different this year, but it was the same. But, it is also a unique medal as far as Spartan races go, so it's still the coolest one out there. I liked last year's shirt better, they were Colorado specific in 2012 and the tan color was more military looking. The new shirt needs a bigger Spartan helmet on it, I think. The festival also didn't have any fighting vehicles parked around it this year, which were cool to check out in last time. The showers had much better water pressure this time, but the water was so damn cold I chose to rinse off at the car with the water I brought. It was a pretty chilly day in CO overall though.
Security was tightened this year, complete with a bomb sniffing army dog. Even though the security and check in process went fairly quickly, getting there, just over an hour early and herding all the cats, made for a rushed pre race prep. But we were able to get everyone taped up, prepped and still had a few minutes to spare, but if we hadn't brought our own marker, we might have been really pushing it. Unfortunately this put us at the back of the starting pack. Also new in 2013, was the $5 bus ride fee, but not a huge deal. Last year military personnel were manning the buses, but this time it appeared to be Spartan's people.
I spent a lot of time training for this event. Basically the whole year since the 2012 CO Military Spartan Sprint. It paid off big time. I completed very obstacle this year, yielding me zero penalty burpees. This fact, combined with running the elite heat (with it's less muck and backed up obstacles), wearing better shoes and the shorter wire crawl allowed me to finish almost an hour quicker than last year, even though this year's course was about a half a mile longer.
I'm happy with my 1:10 finish time. My goal was to cut last year's time in half and pass all the obstacles and I nearly did both. I was chicked once, by April Luu (she passed me right at the top of the ruck sack climb), but that's only because us guys had a 15 minute head start on the elite ladies. 6 other elite gals posted faster times than me. Last year I did 150 burpess and I'm sure that added significantly to my time. This year I only stopped running on the steeper hills and never completely stopped anywhere except for some "Everest shuffle" on the ruck climb. I came in first place out of my friends and we all had a great time.
Officially I placed 77th overall, 70th for men and 8th in my age group (40-44, although officially I'm 39 and a half. Do they round up I wonder?) in elites. Which would be somewhere around 40th place if I were in the larger open group. That should put me in the about the top 2% for the day. Can't complain about that! Team Live Badass (that's us), ranked #14 overall for both days with an official time of 1:24:26. Not bad, not bad at all.
The post race pictures were not very good this year, I'm finding out. There's about a dozen pictures linked to my bib number, but only about 3 are actually of me. Also, no lost and found pictures to search through for some better shots. But they are free, so I suppose you get what you pay for. There was better video coverage though, with shots at a half dozen different obstacles. The official video for the day is OK, but it might as well be called the April Luu highlight reel. Doesn't show much of anybody else. But she genuinely deserves it.
As always, the Spartan organization was phenomenal. Plenty of volunteers, who were all helpful, encouraging and even quite funny at times. The course was well laid out and maintained. The festival area was great and the crowd was happy, friendly and fun to be around. It's still my favorite event. My buddy Dave called it "The Daytona 500 of obstacle runs", because it's the first (major) race of the year (for us in CO) and also the toughest. I always think to myself, "Maybe I'll skip the Spartan next year, to free up some money for some other events I haven't run yet.", but it's a tough race to beat and I know I'll be back. Hmm... Maybe I'll try one in another state to see how it compares next year... Anyone have a couch I can crash on for a night or 2?
You might also like:
DIY Spartan spear with throwing tips
DIY Spartan slosh pipe and lifting technique
2012 Spartan Sprint play by play
 |
| Grrrr! |
The venue was the same as last year, the Ft. Carson army base in CO Springs. A great area with a lot of army training obstacles already onsite that Spartan makes good use of. This year I brought along 5 Spartan virgins who were inspired by my tales of glory (and failures) from last year's race.
The route was reversed from last year and had a couple of other change ups. The tire drag and pull was new to me, as was the Atlas Carry and the Hobie Hop. The lat pull down machines were absent and so was (mercifully) the grenade toss. The covered water trench was much shorter, which in turn made the mud hill after it shorter too. Also, the length of the barb wire crawl was significantly reduced and there were no rubber M16s to cradle. The wire crawl was, however, more interesting with its hills, but it had a lot of shin and knee scraping rocks in it. Although, I didn't find a piece of broken glass in it this year, so it all works out.
The log ladder was just over and down, rather than the weave, this year, which I figure was to alleviate the backups that obstacle had last year. It was a several minute wait in my 1030 heat, last year, but went fast this time. I'm guessing this is also why the barb wire crawl was shortened, as that was a painfully long slog in 2012. Although, I admit, I did miss the rubber training rifles and the Browning 1919 machine gun firing blanks over our heads.
Running the elite heat made for an overall easier race, in my opinion. There were no backups and the mud hills were not crazy slippery yet. Also, the layout and obstacle placement made the race feel shorter than the previous year, but that might also be because I ran better, finished quicker and generally am in better physical shape (10 pounds lighter helps) than last year. My friend just told me that the elite heat is going to be an additional $30 next year, as opposed to the $10 it was this year, so it's unlikely I'll run it again. Supply and demand I suppose. I'm certainly not threatening to win this race anytime soon, so I'll help make way for those who are.
 |
| Here is a picture to break up the text a bit. |
The 2 obstacles that gave me the most trouble were the tire flip, (4 flips this year instead of 2) and the rope climb. I don't know what that tire (Ted) weighs, but it is a real gut check trying to flip it for me. It's got to be over 200lb. and on the last 2 flips my form went to hell. I was able to get it over fairly quickly, but had it been 6 flips, I might have been in trouble. A couple of my teammates didn't seem to have any trouble with it, so it might also be my fear of another back surgery on these type of lifts (dead lifts over about 200lb. start to freak me out). Also, it's not a burpee penalty if you fail, it's an instant DQ! Not sure if that's true for all heats, or just the elite? The rope climb was at the very end this year and the knot spacing makes for a tricky ascent. We'd been practicing fast rope climbing and that helped a lot. I came damn close to slipping at the top of the rope, but managed to power through and ring the bell. I believe only 2 members of our team prevailed here.
After our heat, the only back up (that we could see anyway) was at the slant wall with the rope on it. This particular obstacle did seem a little harder than last year for some reason and I heard several people remark likewise. I heard the traverse wall got backed up later, and I can only imagine that the tire flip must have as well.
At the festival area afterwards, we tried our hands at the slosh pipe. What a wacky contraption that thing is! A 10' long piece of 6" PVC pipe, half filled with water, that really wants to pull you over when you try to overhead press it. Shawn was the only one of us who could even get it over his head. But, we got the crowd into it and helped count and cheer on others that did far better than we did. Best I saw was 25 reps. There is an official contest, and the winner gets a free entry to a Spartan event, but we didn't hang around to se it.
The free beer was, well, free beer. I know Coors is a big sponsor, but Coors Light has got to be their worst product. It would be nice to see some better beer at Spartan. Then again, this is Colorado, recently coined "The Napa Valley of beer", so we tend to be uppity about our brew. There were also Mike's Hard margaritas there for $5 a pop.
Pro tip: if you want your servers to make money, charge $4 for the can. Instant $1 tips all day long. A lot of people aren't as nice as me to ask the volunteers to make change so I can tip them.
 |
| Shawn, AKA "Herk", with the slosh pipe. |
I was hoping the medal might be different this year, but it was the same. But, it is also a unique medal as far as Spartan races go, so it's still the coolest one out there. I liked last year's shirt better, they were Colorado specific in 2012 and the tan color was more military looking. The new shirt needs a bigger Spartan helmet on it, I think. The festival also didn't have any fighting vehicles parked around it this year, which were cool to check out in last time. The showers had much better water pressure this time, but the water was so damn cold I chose to rinse off at the car with the water I brought. It was a pretty chilly day in CO overall though.
Security was tightened this year, complete with a bomb sniffing army dog. Even though the security and check in process went fairly quickly, getting there, just over an hour early and herding all the cats, made for a rushed pre race prep. But we were able to get everyone taped up, prepped and still had a few minutes to spare, but if we hadn't brought our own marker, we might have been really pushing it. Unfortunately this put us at the back of the starting pack. Also new in 2013, was the $5 bus ride fee, but not a huge deal. Last year military personnel were manning the buses, but this time it appeared to be Spartan's people.
I spent a lot of time training for this event. Basically the whole year since the 2012 CO Military Spartan Sprint. It paid off big time. I completed very obstacle this year, yielding me zero penalty burpees. This fact, combined with running the elite heat (with it's less muck and backed up obstacles), wearing better shoes and the shorter wire crawl allowed me to finish almost an hour quicker than last year, even though this year's course was about a half a mile longer.
I'm happy with my 1:10 finish time. My goal was to cut last year's time in half and pass all the obstacles and I nearly did both. I was chicked once, by April Luu (she passed me right at the top of the ruck sack climb), but that's only because us guys had a 15 minute head start on the elite ladies. 6 other elite gals posted faster times than me. Last year I did 150 burpess and I'm sure that added significantly to my time. This year I only stopped running on the steeper hills and never completely stopped anywhere except for some "Everest shuffle" on the ruck climb. I came in first place out of my friends and we all had a great time.
 |
| Team Live Badass |
The post race pictures were not very good this year, I'm finding out. There's about a dozen pictures linked to my bib number, but only about 3 are actually of me. Also, no lost and found pictures to search through for some better shots. But they are free, so I suppose you get what you pay for. There was better video coverage though, with shots at a half dozen different obstacles. The official video for the day is OK, but it might as well be called the April Luu highlight reel. Doesn't show much of anybody else. But she genuinely deserves it.
 |
| I am the 2% |
As always, the Spartan organization was phenomenal. Plenty of volunteers, who were all helpful, encouraging and even quite funny at times. The course was well laid out and maintained. The festival area was great and the crowd was happy, friendly and fun to be around. It's still my favorite event. My buddy Dave called it "The Daytona 500 of obstacle runs", because it's the first (major) race of the year (for us in CO) and also the toughest. I always think to myself, "Maybe I'll skip the Spartan next year, to free up some money for some other events I haven't run yet.", but it's a tough race to beat and I know I'll be back. Hmm... Maybe I'll try one in another state to see how it compares next year... Anyone have a couch I can crash on for a night or 2?
You might also like:
DIY Spartan spear with throwing tips
DIY Spartan slosh pipe and lifting technique
2012 Spartan Sprint play by play
MOW - Spicy Crock Pot pulled pork
As usual, the Meal of the Week is about enough food for a weeks worth of lunches for 2 people. This one gave us a couple extra servings to boot and is damn tasty!
Ingredients:
2 pork tenderloins (about 3lb.)
1 red onion
2 tbsp. sugar in the raw (or brown sugar)
1 tbsp. paprika
1 tsp. sea salt (kosher or table salt will also suffice)
1/2 tsp. black pepper
6 tbsp. apple cider vinegar
1 cup low sodium chicken broth (if you like salt, as I do, regular broth is fine)
2 tsp. worcestershire sauce
1 tbsp. crushed red pepper
1 tsp. sugar
1 tsp. dry ground mustard
1 tsp. cayenne pepper
Line Crock Pot bottom with thinly sliced red onion. Combine raw sugar, paprika, sea salt and black pepper in a bowl and mix well. Rub mixture on pork tenderloins and place into the Crock Pot. Now combine vinegar, chicken broth, worcestershire sauce, sugar, mustard and cayenne in a bowl, then add to Crock Pot.
Cook on low for 8-10 hours.
When done pull the pork apart with 2 forks and serve on whole wheat buns or tortillas with you favorie BBQ or hot sauce.
Pork tenderloin is rich in zinc, contains thiamin and is very low in fat. Each serving of this dish contains about 33g of protein and only 4 grams of fat!
Ingredients:
2 pork tenderloins (about 3lb.)
1 red onion
2 tbsp. sugar in the raw (or brown sugar)
1 tbsp. paprika
1 tsp. sea salt (kosher or table salt will also suffice)
1/2 tsp. black pepper
6 tbsp. apple cider vinegar
1 cup low sodium chicken broth (if you like salt, as I do, regular broth is fine)
2 tsp. worcestershire sauce
1 tbsp. crushed red pepper
1 tsp. sugar
1 tsp. dry ground mustard
1 tsp. cayenne pepper
Line Crock Pot bottom with thinly sliced red onion. Combine raw sugar, paprika, sea salt and black pepper in a bowl and mix well. Rub mixture on pork tenderloins and place into the Crock Pot. Now combine vinegar, chicken broth, worcestershire sauce, sugar, mustard and cayenne in a bowl, then add to Crock Pot.
Cook on low for 8-10 hours.
When done pull the pork apart with 2 forks and serve on whole wheat buns or tortillas with you favorie BBQ or hot sauce.
Pork tenderloin is rich in zinc, contains thiamin and is very low in fat. Each serving of this dish contains about 33g of protein and only 4 grams of fat!
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