Building Leg Strength and Endurance

Building Leg Strength and Endurance

 In racing my past two races, I realized my leg strength and endurance was my biggest weakness. My legs were just not ready for the terrain or distance. I struggled on the hills, hills that I should have been able to run up at a steady pace. My legs groaned with exhaustion just a few miles into the races. My body, my lungs, and my mind wanted to explode, but it was my legs that held me back. I decided I needed work on quadriceps, hamstring, and glute strength and endurance.  Just long distance running up and down steep hills were not enough.  I needed to be able to count on my legs to explode and endure.

 

Here are three workouts that I created to step up my leg training:

One: Twenty-fives to success

Pull ups (to failure)
25 shoulder press squats (w/dumbells)
25 burpees
25 box jumps
25 sit ups
25 - 4 step lunges each leg (lunge forward, to side, reverse, to side count as one lunge)
Rest 1-2 minutes after this round. Repeat for 3-5 rounds

Note: I threw in exercises that involved other body parts between the leg exercises to give my legs a little rest before the next explosion. If the number of reps doesn’t cause burn by the second round, increase the number of reps.

Two: Hill repeats with leg concentration
Find a section of a steep hill that you can run up for at least 1 minute.
Dedicate a start and end point.
Using a stop watch, sprint all out for the distance.
Jog down and repeat 4 times, keeping interval speed at same pace.
25 – 50 body weight squats
25 – 50 push ups
50 walking lunges
Rest 60 seconds
Repeat all of above for 3-5 rounds

Three: Love for Legs

100 walking lunges with weight on shoulders (sandbag, plate, dumbbell, etc.)

15 push ups

15 mountain climbers

10 pull ups
25 body weight squats with one leg on a 12” box/step (switch to other leg)
15 push ups
15 burpees
10 sit ups
25 frog jump squats
1-2 minute rest
Repeat for as many rounds as possible

You can have a strong heart, defined muscles, large lung capacity, and all the will in the world. But when your legs fail you, the rest cannot get you across the finish line.  It’s the legs that will carry you through. Train them well and don’t forget to stretch.

~Andi

Gladiator Rock n' Run

Even though I haven't given you my race recap of my Vermont weekend, I'm going to skip forward to what will be a less emotionally charged blog. (No need to fear, I will eventually revisit the championship race and all of the craziness that surrounded it.) Last week Corinne, Scott, Candy, myself, and several of my other Weeple friends, had the chance to run the Gladiator Rock n' Run at the Rose Bowl in Pasadena, CA.

I was so excited to do run the Rock n' Run for the first time. I had absolutely no idea what to expect in terms of terrain or obstacles because I haven't ever done a mud run other than a Spartan. Before the race I watched  several videos on YouTube of the previous year so I would have an idea what to expect. (I decided to go with my racing flats which definitely seemed to be the right decision given the terrain.)

Scott and I headed down early in the morning to check in for my 7:30 A.M. 10K heat. It was super cold, but nice once we started running it warmed up nicely. The first 1/2 mile of the 10K included a jaunt inside the Rose Bowl and up and down the stairs. That really worked my legs which made the race a lot rougher than I had originally planned. After that, it was mostly an asphalt run with mud obstacles thrown in the mix including a rope climb, "spider web," many dumpster dives, and some mud pits and barb wire. It was definitely nothing like the hilly terrain in Vermont which gave my heavy legs and largely damaged left food a nice break. The 10K included some beautiful trail and a few rolling hills. The one thing that was more apparent than anything else was the amazing course marking. Many of you know that I had a slight "problem" with the course in VT. There was NO way I could have gotten lost here. Multiple signs, flagged ropes, and arrows assured that even the most horrid navigators (that's me) wouldn't get lost. I was excited to see Scott at the finish and headed over with him to begin his 5K heat. We ran the whole race together; his warm up for the Malibu Spartan Sprint in December. I remembered how much more fun it is to run these races with a friend, and how I got involved in these obstacle races in the first place.

My only qualm with the race: I ran most of the 10K heat in third place. At the end of my race I caught up to the two women that had been in front of me. They skipped the last obstacle and ran around it when they saw me coming up behind them. This made me third overall, but first to complete all of the obstacles. I truly wish this race had some accountability for their competitive heats and making sure that people don't just run around the obstacles. If you plan to skip the obstacles in order to place top 3, why not just run a traditional road race ladies? I had to head home to coach my soccer team before awards, so I stole this pic from Corinne. She and I both placed third overall. (I suspect she was the first woman to complete all of the obstacles in the 5K as well.) I'm still crossing my fingers that my awards will be sent out as promised. They are really sweet.

Oh, and a shout out on a separate line for the race shirt. These are the most KILLER race shirts I have ever seen! Awesome shirts by Affliction that I will wear everyday for the rest of my life. (Well, maybe not everyday, but any time I get the chance.) The picture definitely doesn't do it justice.

I would definitely run this race again and look forward to it next year. Thanks to Dan "Nitro" for putting on a great event. I look forward to rockin' your shirt all over the city. ;) -Ang

Mighty things come in little packages: the story of a true Beast-ess!

Sue Luck.  I have dropped her name before and I don’t mean to be redundant or continually recognize the same competitors but she amazes me time after time.  Vermont was no different and this girl re-defined what it means to persevere, to not quit, to be strong, to be fearless, to be brave, and to inspire.  She is a Beast-ess!

While we had originally signed up to do the Beast as a team we ended up running as individuals and I am thankful I got to share the first half of the course with her.  She is one of the smaller racers – probably 5 feet tall and on a good day 100 lbs but she is one of the fiercest.  She can usually be recognized by her infectious smile and her bright knee high socks and matching tops. 

This weekend she did what no other woman including myself could do, she ran the Vermont Beast 3 times!  Twice on Saturday to be one of only 19 ladies to finish the UltraBeast, and once on Sunday – moving herself into complete badass status!  I may or may not have convinced her to do it Sunday, I had wanted to run it myself on Sunday and we started together… she completed what I couldn’t and didn’t, she is my idol. 

 

This is a little bit about Sue's Ultrabeast and beast experience in her own words!  I can't even imagine how she did what she did and knew she could explain it best.  Myself and all our friends knew Sue would finish strong, had no doubts in our mind, and were so excited when she did!  If your looking for some inspiration/motivation/determination....look at SUE!

1. Was there any time that you wanted to quit/thought you couldn't make it?/ what made the course os hard? 
 The toughest part for me was when it started to get dark ascending up the hug mountain ( Bears Ass ) trying to rely on people helping me see in the pitch darkness because my headlamp was so dim. Then rain started pouring down so hard I could hardly see. I made out of the mountain but now I had to descend down the mountain. At this point I was shivering, using my hands and feeting trying to feel my way down the course. I thought how I'm I going to finish. I sure did not want to be stuck in darkness of the mountain and it could be hours before anyone got rescued. My survival mode kicked in and I knew I had to fight my way finish no matter what!

2. What was the worst/best part?
 The best part was being excepted into the Ultra Beast and being one of the people that finished such an epic race. It was the most emotional race I have ever done. Once I crossed the finish line I broke down with so much emotion. I couldn't believe I did! The worst part was actually the terrain and weather. The obstacles and burpees I can overcome but when you mix cold weather, water, mountains and deep incline and decent in pitch darkness it a whole other ball game! You can sense the urgency and hear the panic in peoples voices wondering if they can make it to the finish. I was one of them!


3. Was there anything that helped push you on? A mantra? a thought? a person?
Since my dads passing in February the week of the Arizona Super! I always think about him and how he is looking down on me to keep pushing! Everytime I thought about quiting on the second lap of the Ultra Beast I kept saying, "dad give me strength, help me push through this! Help me dad help me!" I also kept repeating over and over," you can do this!" And my rock who pushes me to never give up...Shawn! I thought about him through the whole race thinking he had to be worried sick about me. Waiting for hours after he had already finished wondering if I was ok up in the dark, cold, muddy mountain! I can't thank him enough for being the strongest and most encouraging man I know and being an inspiration to so many people.

4.  How about Sunday!?  You did what I wish I would have done/not quit on!
The second day running the Sunday Beast was just last minute. Finishing so late in the Ultra Beast, tired, hungry and beat up I did not want to run the next day. We got up that morning Shawn was in pain from the huge cut on his leg and hobbling around. He says, "I'm running!" I knew at that point if he was in so much pain and was still running it. I had no excuse not to! We get to the starting line and the rest is history! I never once thought about quiting but to dig deep and putting one foot in front of the other and finishing!

Sue continues to inspire me and impress me.  She is a great competitor and friend.  Look forward to seeing her in SC and Texas beast!

Corinne

The Fastest Treatment Ever for Poison Ivy (Oak, Sumac)

I have always been allergic to poison ivy. Being the outdoorsy, roll in the mud kind of girl I am, I got a lot of it in my days.  Even if I would wash the skin upon contact when I went indoors, the toxin still managed to stick to my skin.  First, a little itch about two days later. I’d scratch, more itch. Then the little bumps appeared.  Each time I’d think, “How did I get it this time? I totally watched every step I took.” I’d joke that I could get Poison Ivy just from looking at it from 10 feet away.  The bumps would increase in number and size; my skin became raw from my scratching and rubbing. And the Poison Ivy symptoms would take from 2-3 weeks minimal to disappear. I tried Ivy Rest, Calamine, soap, Benadryl, and whatever else I could to try to keep the symptoms manageable while the rash ran its course on my body.  There were a few times in my life I even had to get Cortisone shots to ease the misery.

Since Obstacle Course Racing, poison ivy has remained a part of my life. I cannot seem to avoid it as it grows in the places I like to crawl. When racing I certainly do not have the time to look around for it, and then avoid it. So I race on and if I encounter it, I deal with it later.  In Virginia and New Jersey‘s early fall Spartan Races, I had the unfortunate luck of picking up the poison ivy toxins. I didn’t notice until a few days later when the itching and the bumps appeared.  A few of my good racing friends told me they had the misfortune of poison ivy, too. Some had it worse than others.

I was most fortunate to be contacted by Dan Boelman from the company, ZANFEL. He wanted to send me a tube of the product to test it out. What did I have to lose besides that itchy, welled up, and seepy rash?

Amazing! I applied some of the cream as directed. Waited 15 minutes and rinsed it off.   The spots stopped itching immediately. The welts began to disappear and had completely vanished within 36 hours. I am never leaving home without a tube of Zanfel in my bag.

Thank you, Zanfel, and for coming to my rescue. You can find your tube of Zanfel on the counters of any local pharmacy and it’s easy to order online.

Note:

Zanfel continues to be the only product clinically shown to remove the poison ivy plant's toxin, urushiol, from the skin any time after outbreak of the rash. Once the plant's toxin (the allergen that stays in your skin for 2 – 3 weeks after exposure to the plant, and causes the rash and itching to continue) is removed, the person is able to experience itch relief and their body is put in a position to begin the healing process.

~Andi

Finishing the UltraBeast, Helpful decisions and strategies

Following this weekend’s Spartan Ultrabeast a slew of posts about the race came out.  The Ultrabeast turned out to be harder and more unforgiving than anyone had anticipated and many of the posts have been about or from those who “DNF” or did not finish the race.  Without reliving all the painful details, the incredible gains in elevation, the sticky mud, the unforgiving barbed wire climb, and the limited signage……..this post will be different.  On Saturday evening, just after 6pm, I crossed the finish line!

While many factors helped me cover those 30 miles, I made a few decisions that really helped out.  I don’t always make great decisions on race day (example:Utah), but this weekend my brain and body seemed to be in sinc!

1.        Positive attitude.  This is simple and I don’t really even want to talk about it but it makes a difference.  I went into this race excited about the mountain, excited to race with some of the best competition, and excited for the challenge Spartan would throw at me.

 

2.       Realistic expectations.  My only real goals for this race were to race well for me.  I planned that if I felt I gave the race 100% I would be happy.  I didn’t put a ranking on the outcome I wanted, I gave myself what I thought was a generous estimated finish time.  In the beginning when I ended up walking the single track section for over 1 mile, I told myself it was for the better, I was conserving my energy on a section I likely couldn’t have run anyways, and I stayed calm.  While I always hope to come out on top, I didn’t put stress on myself to pass any certain people, or place any certain way.  When I was able to pass certain people, it served as a nice surprise and confidence booster.

 

3.       Quick transitions.  I learned this from my experience at World’s Toughest Mudder last year.  Transition times can make or break a competitor and significantly affect finishing times in a multi lap course.   For the second lap of the UltraBeast I had packed a second Camelbak almost identical to my first lap bag.  Like my 1^st lap bag, the 2^nd bag had a mini med kit, food, water, and electrolytes.  The 2^nd lap pack also had my headlamp, strobes, and a windbreaker just in case. When I got to the “pit” area I dropped my 1^st camelback, grabbed a banana and my 2^nd Camelbak and almost immediately started my 2^nd lap.  The only thing to slow down this transition was the fact that my “bin” had been moved from my original spot and I spent a few minutes cursing trying to find it.  Although some of my friends were in the pit I didn’t spend much time chatting, I focused on what I came to Vermont to do, and that was race.   While I had considered changing my shoes and socks after lap 1 I decided against it and my feet faired pretty well. 

 

4.       I used my voice.  The UltraBeast had rules like no other Spartan Race.  Woman were not allowed to use the “steps” that are put on the 7 and 8 foot walls specifically for us, and we were not allowed to use the sides of the walls.  This made getting over an 8 foot wall very difficult, especially on lap 2 when exhaustion really set in.  Near the end of my first lap I was lucky to have a friend who I literally stepped on to get over the walls (thanks Jeff!).  For my second lap I knew that the help over the walls would not be a luxury but a necessity and I put my sometimes shy, polite, introverted self away.  Loud, and assertive Corinne came out.  I approached the walls with a voice and my bright green arm band waiving proudly in the air.  “Can you help me over the walls, I’m on my second lap…. I’m in the ultrabeast, I’m racing…..Can you BOTH help me over the wall?”  I not only seeked out help from 1 gentleman over the walls but was quick to recruit 2 men per wall! Asking for help may seem like a no brainer but I am traditionally a “do it myself” kind of woman and pride myself on being able to do all the obstacles unassisted…. This just wasn’t going to happen on lap 2.  I am very, very, very grateful to each man who helped me over the walls on that second lap!  I couldn’t have done it without you guys!

I also used my voice running through the single track and every time I passed someone.  I would say I was coming by them, or ask to pass, explain I was on my second lap and racing and give them encouragement to keep pushing on.  It was fun to congratulate others on their progress on the course, and give them insight to what was coming next.

5.       I was afraid of the dark (for the better).  I knew it would be dark around 7 o clock and I used this to motivate me through the last 4 miles of the course.  Going into the “last uphill” section I knew I would be climbing and ascending for at least an hour up the mountain with only 2 hours of total daylight left.  I knew I couldn’t slack off on this section no matter how much I wanted to and I knew I couldn’t stop and rest.  I knew to make it off the mountain by nightfall I had to fly.  I was afraid to be stuck in the single track trees at night.  I was afraid of the literal effects of the darkness such as more difficulty navigating, and avoiding potentially dangerous terrain; and I was afraid of the emotional effects of the darkness.  If it got dark I knew I would have been on the mountain for over 11 hours, I would not be eligible for the season pass, and I might start to doubt my ability to finish.  I let this fear drive me and moved faster in those last two hours than any time in the last loop of the race.  At one point a fellow competitor yelled at me to “relax” and not move so fast through the single track section.  I see their point that I was hurried and flying sometimes uncontrollably down the mountain, but ….at that point relaxing wasn’t an option.  I was running from the night, and I wanted to run as fast as I could for me.

 

6.       I ate all my food.  I ate when I was hungry and I ate when I wasn’t hungry.  I packed about 600kcal per lap.  I do admit that this was a little less than I actually needed but it was OK.  On my second lap people began offering gels and bars to me and I took them with much gratitude.  I started eating after only 1 hour into the race.  I wasn’t hungry yet but knew my body probably needed it and knew it would be a long day.  I mostly used the uphill sections of the race to eat because I wasn’t moving very fast and it gave me time to chew/digest/unpack snacks/drink water.  I am pretty sure these calories helped prevent me from mentally and physically bonking and provided a little yumminess during the day.  I ate what I usually eat:clif blocks and mini clif bars. 

 

I hope by sharing my experience I can help someone.  I know I learn something new at every single race…usually something deep about myself, and usually something not deep but practical about blisters, or socks, or balance, or nutrition…  every experience helps.  Like I said earlier, I don’t always make great decisions on race day, but once in a while I do and try to remember those and use them again and again.  I know some of these things “I did right” are simple but sometimes on race day its easy to get excited and forget the little things.  Happy racing and thanks for reading! 

Corinne

Bruises for Breakfast...a photo gallery

After this weekend in Vermont I have colors on my skin I have never seen before.  Aqua greens, deep purples, blue, bright red, pink, brown.  I have new "Spartan Tattoos" all over my body, new scrapes, new Camelbak chafing marks, new ink.  While to be honest the pics don't do my ink even 10% of the justice it deserves, this is a sneak peak at what 35+ miles, 10,000 feet elevation gain, and two left feet will get you.

 

One mistake I made this weekend was to bring only one pair of pants.  I knew I was going to be going to New York and planned a bunch of cute outfits to wear; my little black dress, a cute black skirt, lots of tank tops.... not such a good idea.  I ended up wearing my 1 pair of jeans the entire weekend.

 

 

 

One of my public appearances was at my first hot yoga class.  The instructor had heard I ran the spartan race and asked if I was healed and ready for yoga (this was wed).  I told her... "not too much" and she came to take a closer look!  She almost died when she saw me.

 

 

My arms look and feel like I got beat with a 2x4.  I got these bruises going over the 8 foot walls.  I'm not strong enough or dont have enough balance to push up with my palms on them so I end up doing this chicken wing thing to belly flop myself over the top.  Result... 8 plus walls per lap = major bruising!

 

These I'm pretty sure are from the tirolean traverse.  My technique is to wrap my legs/ankles/knees over the rope and "walk" under it.  It is fast and efficient but leaves a mark!

 

 

This is Corinne!  Just in case you can't rednecognize the sexy bod! :)

 

The Wrench in my Plan

For those of you that know me, you know that I run. I run in the rain, I run in the heat, last year I was so very thrilled to run in the snow even! (It only snows once every 10 or so years in Valencia, CA when I saw that it was snowing, I sprinted outside in my running gear for a very cold 6 miler.) I run when I am tired, I run when I am sore, I run to be free and to think. I often stumble out of bed before the sun comes up to run to prepare for my day. With 3 kids, 2 part time jobs, a full time class schedule, and the like, running is often my only time alone.

In all of this running, I have been fairly lucky. I have yet to find myself plagued with a major injury or pain that does not go away. I have been lucky, until now. In training for the Ultra Beast in Killington, VT over the past few months, I have developed a nagging pain in my left foot. This pain is a pain unlike any other that I have ever experienced. Though unwilling to stop running, I roam the trails with a limp in my step. My days are spent with my foot taped to the hilt. My nights are spent with my foot in a tub of ice. I am not sure what this means for the rest of my racing season, or for my race in Killington in 9 days. I guess I am not invincible. I guess that every once in a while every runner needs to be humbled. I am left to fight. I will head to Vermont fighting with every ounce of strength that I have, fighting to stay on top of my racing season, excited to run with the friends that have become so dear to me over the last year. -Ang