Getting Physical...in the Trench

Can we talk about comfort zones for a minute?

How about OCR's (Obstacle Course Races)? Have you ever done one?

I have wanted to do an OCR for a long time, but have been slightly afraid of what might happen to me. I am, after all, a very well-decorated (and documented) klutz. I wasn't afraid of the obstacles, but was fearful of getting injured.

All fears aside, when the opportunity to participate in the No-Man's Land Trench Run, I was intrigued. My husband is a retired Lieutenant Colonel from the US Air Force. A few years ago, he did an 18-month stint at Camp Dodge (Johnston, IA), and he received a "heads-up" a few months ago about the Trench Run and an invitation to participate.

As much as I was leery of taking on the challenge of an obstacle course (on a military base, none the less), the timing was ideal. My ultra was four weeks behind me, and my Route 66 training had not (officially) begun...why not give this a go?

We arrived on the scene around 6:30AM, got our packets, and had plenty of free time before the 7:30AM start time.

Myself and the husband...awaiting the start

We heard a beautiful rendition of the national anthem and listened to a few "cautionary" announcements regarding the layout of the course. Before we knew it, the cannon boomed (literally!), and we were off.

The start line had a big American flag that we ran under

The first mile was on a mostly shaded gravel road. I'm not a big fan of gravel (again, there's that klutziness variable), but it does work your ankles well! The crowd of runners was pretty thick, so I ran some of that first mile in the grass alongside the trail.

There were no mile markers, but I had my GPS watch to help me gauge my whereabouts. The atmosphere was pretty battleground-like.....there was an intermittent helicopter overhead (rustling the leaves of the trees) and periodic speakers were blasting (simulated) machine gun fire. There also were several smoke grenades throughout the course, so it really felt like a combat zone.

A map of the course

Shortly after the 1-mile distance, we had our first obstacle...an army-crawl section. I have never attempted this kind of maneuver before, so it felt a bit awkward keeping low to the ground and slithering along on my forearms and inner thighs (it was a great hip-opening exercise!). The grass was wet and sticky, but not too muddy when I went through...I would guess as more people crawled through, the grass got worn and the mud was more of a factor.

Not too far down the road was the next challenge...sand bags! I think the bags were about 20 pounds. Although not heavy, it was very awkward to sling over my shoulder and run with it in tow. I wound up speed-walking most of the loop before handing over my bag to the next person waiting in line.

I couldn't quite find a comfortable way to hoist the bag

Next we ran about another mile or so before we arrived at the official trench....literally, a trench (approximately three feet deep) with a lot of sand, rocks and mud to walk through. Trust me, I don't think anyone was running through this! This trench wasn't far (maybe 100 yards or so),but it was crazy difficult maneuvering through and then climbing out of it.

Lots of smoke grenades everywhere

After the trench, there was some asphalt and gravel, and a lot more grass-covered trails. Eventually there was a crawl through a 20-foot culvert. More gravel. A short creek to cross. More grassy trails.

Just after the culvert and the creek crossing

Then there was a huge tire to flip. I couldn't figure out how to get my hands underneath it to grip it (and I didn't want to break a finger nail). A guy helped me get it started, lifting it a few inches off the ground, then I was good.

The final 1.5 mile seemed to take forever, though. All of the obstacles were done, and the terrain was pretty level, but it was a long straight stretch to get to the finish line. And, by this time, there were more walkers than runners. I honestly do not know what I prefer: seeing the finish line (even if it's way off in the distance) or having a lot of curves so the finish line is out of sight until right before you reach it. I just know that I always seem to wish for which ever option I'm not currently experiencing.

photo credit - Linda Burger

I finally made it to the finish line with a time  of 1:23:12. The official results showed I finished 245th out of the 407 participants, 43rd out of the 105 females, and 9th out of 17 gals in my age group. It turns out, the 1st place gal in my age group also was the first place overall female...she finished in 1:00:26. Dang!

Not too muddy for the wear

Originally, the course was going to be approximately a 10K in distance, and there were going to be four creek crossings. Due to recent rain, though, the water levels were too dangerous, so the course was re-routed around all but one of them...and they decided to extend the distance to 7.33 miles to compensate for the "lack" of challenges (from losing the three creeks). The one creek that remained was ankle deep and not very long.....maybe 10 feet or so (just long enough that it was too far to leap over).

Overall, I thought this was a great event! Actually, it was a great way to showcase what kind of conditioning the soldiers and guardsmen/women have to undergo in training. I didn't think the obstacles were difficult (probably because I do a lot of cross-training), but I can see where they would be a challenge for the people who were not in condition for them.  I really thought all the smoke grenades and sound effects were great enhancements to the atmosphere. I kind of felt like I was on the set of "Forrest Gump."

After the race

Would I do this event again? Absolutely! If this becomes an annual event, chances are next time it will involve all the creek crossings (one creek is rumored to be waist-high!), so that will add another element of discomfort for me....as if wet grass all over my arms and mud under my finger nails wasn't bad enough!

Swag included t-shirts and water bottles

 After returning back home, we both crashed for a couple hours. We were up early (4:45AM wakeup) and were on the road by 5:30AM. My ankles were sore from all the twisting and contorting on the gravel and trails.

Hello compression sleeves and my comfy Oofoos!

I should mention...since this was the inaugural year of the No Man's Land Trench Run, it was a free event! How do you beat that?

Have you done an OCR event? Did you obediently do all the obstacles, or were you allowed to skip them? Did you do any specific training, or just wing it?


I'm linking up with Deb (from Deb Runs) for the Wednesday Word...which, ironically, is Physical! How appropriate and timely! Head over and see what's being talked about!

Rocking the Early Mornings!

Another week back, and there have been lots of early morning shenanigans.

I'm slowly easing back to moderate mileage before the 26.2 training commences. I'm realizing how much I really like those early morning miles. I don't really know why I haven't done more of those EMR's (Early Morning Runs) this summer....but now that the days will be getting shorter, I'm realizing the need to take advantage of what remains.

My week began with a couple of early morning #nevermissaMonday miles at sunrise. Another hot and humid day was in the forecast, so I wanted to get it done before the temps got crazy.

Rise and shine!

I had the same idea for Tuesday morning, except my body had a different agenda. The temps were fairly mild, but the humidity already was pretty heavy. I had been up late watching the Olympics (#mybad). The angry hammy wasn't feeling great. My plan had been four easy miles, but after the first mile I decided three not-so-easy miles would suffice. And, that's all well and good. I've had some pretty great runs lately, it was only fitting a "bad run" was bound to make an appearance.

Definitely not my most enjoyable run, but I'm thankful for having gotten it done

Wednesday was a day of strength-training. I don't post daily pics of my planks (or every fitness-related activity I do....really, who would enjoy seeing EVERYTHING?). Most people know I"m active, I don't feel the need to overwhelm my phone with pictures documenting every time I break a sweat. But this pre-sunrise workout left me feeling like a beast, and ready to conquer the day.

Planking, push-up-ing, and pumping (iron)...Oh my!

It also was our 26th wedding anniversary. We had dinner with the two remaining kids at home...but (for once) I failed to document this moment in time (#another #mybad).

From last year, on our 25th anniversary

Thursday was another day that started in the running shoes before the sunrise. As much as I wanted some redemption for Tuesday's train wreck, I thought it best to keep it easy and steady. The hammy had been achy most of the week, so I didn't want to aggravate it further. Besides, I had a busy weekend on tap, and knew I'd be logging some miles on both Saturday and Sunday. No worries.

By the light of my Knuckle Lights and ViziBelt

Friday...not much happening. I did my August Challenge stuff (planking, push-ups, stairwork, etc.), and watched more of the Olympics. Did you see Mo's incredible 10K? Not only did he take an unfortunate tumble, but he spanked that race and won it! I am so much in awe of the talent these Olympians have!

Saturday, I was up and at 'em (again), and met up with my friend, Barb, for a (moderately) long run. We've had some extremely hot and humid weather this week, but Saturday's temps were beautiful. I had a few moments of "needing" to walk (just keeping it real...ultra runners need walk breaks, too), but overall the run felt great. We got seven miles done and were finished around 8:00AM.

Does anything feel better than stripping off the shoes and socks after a long run?

Sunday, was my first-ever obstacle course run (and we were up early...out of the house by 5:30AM to make the drive over). My husband is now retired from the military (31 years...Air Force active duty and Air National Guard reserve duty). Several years ago, he did an 18-month stint at Camp Dodge (Johnston, IA), and was invited to participate in their first-ever No Mans Land Trench Run...a 10K course on the grounds of Camp Dodge, which would include several army training maneuvers/obstacles, hills, trenches, etc.  This event really got me out of my comfort zone (hello? mud under my finger nails? #eewww), and it was a great testament to the value in doing other cross-training, and being more than "just a runner." The race recap is in the works, so stay tuned.

Yep, that's a 20-pound sand bag. Not heavy, but awkward to run with!

In other news.....

Last weekend was my mother's birthday. We had been living in Michigan for several years prior to the attacks on September 11, 2001. We decided to move back to Iowa, and are now a mere three blocks from my parents. It's nice having them close by, and I'm glad our kids were able to grow up with them playing an active role in their lives.

With my mommy dearest, Carol Jean

This gal, Simone, is simply amazing. I just cannot help being in awe (and ever-so-slightly jealous) of her awesome talent.

Even though the temps have been hot and humid, I refuse to let Momma N win this battle. I have a number of fun ways I'm dong my hair these days.....because flat and frumpy is just not a look I embrace. And I may have a thing for bright colors, too.....

Humid air, don't care!

Last of all, our groomer had a chance to fine-tune Max's hair. She had been on maternity leave for a few months. The husband and I did an OK job maintaining his course, wavy tangles, but it definitely was time for some professional attention. I never like his newly-cut hair for the first couple of weeks (because it just doesn't look like "Max"), but I know it's what is best for him. His fur is thick, and if we don't stay on top of (almost daily) brushing, it becomes a furry mess in a hurry.

Back from the groomer....probably three pounds lighter from all the hair that got trimmed

How was your week? Have you had some hot & humid weather? Does it affect how you wear your hair? Ever done an obstacle course event? If you have a dog, do you do the grooming on your own, or have a professional do it?

So, that's a wrap. As usual, I'm linking up with Holly (from HoHo Runs) and Tricia (from MissSippiPiddlin) for their awesome Weekly Wrap. Head over and check out what's been happening!

If I were the Race Director...

I have been doing a lot of thinking (about races) lately.

In all honesty, I had sincerely hoped for 2016 to be a year of scaling back on the racing. My thoughts were to focus on a few "main" attractions and do some other random races now and then. Ha Ha Ha Ha Ha!!!!  (I think we all know how well THAT played out)

2016 Races thus far...1 Stair Climb, 4-5K's, 2-8K's, 2-10K's, 3-13.1's, and 1 Ulltra

What is it about races that draws us to them? Sometimes it's a charitable cause that we feel a strong connection towards. Maybe it's a favorite race that you've done every year since you bought your first pair of running shoes. A lot of runners seek out "fast and flat" courses, in hopes of spanking a PR or snagging a BQ. Personally, I'm intrigued by challenging courses....hills, lots of turns, uneven terrain (and if the races happen in less-than-ideal weather conditions, all the better!). My thinking? Anyone can run an easy race, but it takes a true grit-it-out-to the-end experience to really show the world (and yourself) what you're made of.

Everyone loves racing!

Often times, it's not possible to find a race that will have everything you're looking for, but one can dream a little. If we can't find that perfect race, why not create one? Hmmmmm....that idea has merit.

Here's what I would do if I were the race director....

First of all, how about a Rewards Program? There are many races I do repeatedly, and I don't think twice about paying full price to do them. Granted, most races offer an early bird discount, but that's offered to everyone, new and returning runners alike. What about those who loyally return every year? A little bit of a discount would be such a nice perk.  I'm not talking about a half price deal, but even a $5-$10 discount for returning racers would really make me feel appreciated and acknowledged.

Next, let's talk swag, specifically the notion of Optional Swag. I appreciate that races need sponsors, and most sponsors prefer to be recognized for their generosity...and the best place to do so is on the event swag. Most races offer t-shirts as the swag of choice. Those of us who do a lot of racing. though, acquire a lot of shirts. A lot of these shirts aren't exactly the most flattering (especially the dreaded unisex-sized shirts). Often times, the race shirts are bought in bulk (in an effort to keep the expenses down), and that off-price "pricing" is usually reflected as part of the race registration (did you know that?). I have done a hand-full of races where the participants were given the option of getting a reduced registration if they elected to not get an event shirt. I think that is, truly, a win-win for everyone...the people who want an event shirt can get one, and those who aren't eager for another shirt to add to their wardrobe can save a few dollars. Another option, which I would consider if I were the Race Director, is to have a donation box onsite for those who don't wish to keep the event shirt.

Depending on the area, I'd entertain the idea of actually turning my race into a Series of Races, and offering different races held throughout the year. Just think about it...races in each of the four seasons, all with unique seasonal swag. For example, the winter event could include a stocking hat, the spring race could have a long-sleeved shirt, the summer racers could get singlets, and gloves or arm warmers for the fall event. I have also seen race series that offer medals for each individual event, as well as a bonus medal for completing all of races within the series.

This hat from the IMT Des Moines Marathon (Principal Road Race 5K) has been a favorite swag item!

A feature I have seen done very successfully, and would also do myself, is to encourage Themed Aid Stations. Typically, these are manned by groups of people from various places (service organizations, places of business, church groups,etc.). The runners are told about them prior to the race, and are asked to vote for their favorite...and, in turn, the winning aid station would receive a donation to their group in some capacity.

Another crucial piece of the puzzle is Pre and Post Race Communication. No matter how early the registration opens prior to race day, there needs to be on-going communication from the race director (or "the committee") with the event participants.  This could start out as a monthly check-in (via email or phone text), encouraging not only the registered participants in their training, but it also could help foster those participants to consider having friends and family join them on race day. As the event date draws nearer, the check-ins could become weekly and then daily in the final days prior to the race itself. There have been some races where I've totally forgotten I'd registered for them...until the week of the event. A little more communication from the race director(s) would have been appreciated.

Finally, how about offering the participants Free Pictures? This would not only be a great way for a local (or a new) photographer to get their name out there, but a great perk for the participants. All of the pictures would have the photographer's name/logo/trademark on them, so they'd be getting free advertising in exchange for making their race day pics available online (and the participants could also order finished prints if they'd so choose).

Even though I look like I'm in pain, I love how this (free) pic turned out

So, those are a few things I'd implement....if I were the race director. Have you ever thought of creating an event,but had no idea where to begin? The good news is you don't have to go it alone. A helpful place to turn to is Eventbrite (link HERE). From the Eventbrite website:

Eventbrite is the best place for event organizers to sell tickets online. From intimate classes to massive concerts, we help people all over the world create customized pages and utilize our software to sell tickets and promote their events.

What do you think? Any thing(s) you'd add to my roster if YOU were the Race Director? Have you ever been on race/event committee? Ever returned to a favorite event, year after year?

I'm joining a new (to me) link-up today....Thanks to Amanda from Running with Spoons for hosting the Thinking Out Loud link-up! Do head over and check out what she's thinking about (out loud, of course), and see what everyone else has to say.

Back in the Running Shoes!

My first official week "back in the running shoes," so to speak. And I couldn't be happier!

After two lack-luster (though necessary) weeks of recovery, I finally allowed myself a little more action this week.

Monday started with the usual #nevermissaMonday ritual....an easy run to get the week off and running (see what I did there?). After missing 2-1/2 days of work (due to moving the daughter to Pennsylvania), I knew it would be a busy day at the office. Not only would I benefit from a little bit of post-run happiness & energy, I suspected my enthusiasm for a post-work-day run would be iffy at best (but I did go for a long walk with a friend in the evening).

#nevermissaMonday done in the sun

Tuesday, I decided (again) to rise and shine and log some miles to start my day. It was a smart move, because the temps got really hot and even more humid as the day progressed.

yes, I'm sparkling and glowing all over the place

Wednesday was my first non-running day since Saturday, but I kept busy doing my August Challenge stuff (see below, under the "In other news" heading). I also went for a bike ride (on pretty flat tires) to get a more accurate read on the actual mileage from Tuesday's run. I typically don't take my GPS watch (a pretty pink Timex Ironman) with me for short mid-week runs, and while running on Tuesday I got the urge to add a few extra turns. Imagine  my surprise to see the mileage was almost an entire mile longer than I thought I'd run. (oops)

a few miles on the Mongoose (Yikes, I still haven't named him!)

Thursday was gonna be another hot and humid day, so I did a few early morning miles (again) before work. Fortunately, it was pretty cloudy (so the temps weren't unbearable, but the sky was still a bit dark) when I headed out. Ahhh, tranquility.

By the light of my Knuckle Lights

Thursday night, though, the weather took a (brief) turn for the worse. The sky turned an eery shade of yellow (I kid you not) and a massive thunderstorm passed through town, It was over and done in 20 minutes, but left us without power (until 3:00AM)....

By the light of the emergency lantern....

...and lots of damage throughout town. I live right by a city park, and there was a big tree uprooted, another tree trunk split, and numerous downed branches everywhere.

some of the aftermath

Friday was a great day! Can you say,"new shoes?"

Aren't they just precious? Brooks Adrenalines GTS 16's...come to Momma!

Saturday also found me up early, dressed, and heading out by 6:00 for some miles in the new shoes. I met up with a friend, and we knocked out six miles at a decent pace (that felt much slower than it actually was). But that sunrise! It was so beautiful!

After returning back home, I did a quick shower and jumped in the car for a 3-1/2 hour car ride to a family reunion in southern Minnesota. That seems to be a common trend for me recently...doing a long run and then spending several hours in a car. Oh well, that's my schedule and I have to make it work. 

Sunday was a designated day of recovery. My weekly mileage had not been excessive, but I was ready for a day with minimal activity. I did a 20-minute walk before church, then spent some time squatting in the garden in the afternoon ... and maybe a few sets of stair climbs...like 40 (oops, hate it when that happens). 

Sunday's recovery walk...bonus points for matching shoes

So, that's a wrap on the fitness-activity.

 In other news:

I have some goals and challenges for August. Most of these are daily "obligations," but some are weekly and monthly as well. These are not big time commitments, but I anticipate I will see some great results (after doing 25 daily push-ups in July, my form was much-improved, and I have much greater range of motion!). Onward!

August goals... care to join me?

I have a strong Norwegian heritage, and a love for all foods Scandinavian! A friend brought me some lefse (a pastry-type of delicacy, made from potatoes none the less) from a Norwegian festival...and it was delicious! 

Lefse...what a delicious mess!

Isn't Max a cutie? I realize everyone thinks their dog is THE cutest canine on the planet...but our little Max is also an Iowa Hawkeye fan. So, he's not just cute, he's also smart...can you say that about your dog? (j/k)

Maxton McArthur

I just have to add that I am so glad I discovered the magic of strength-training. My arms have never been "soft," but there was a time when they were skinny with zero muscle tone. I don't want to have body builder arms, but I'm thankful to have some shape and definition now. Life is good.

I love what's happened to my arms

So tell me about your week! Lots of mileage, or recovery? Any Norwegian heritage in your gene pool,  or a love for lefse? Have you ever done an early morning run, only to have forgotten about it later that same day?

I'm linking up with Holly from HoHo Runs and Tricia from MissSippiPiddlin for their awesome Weekly Wrap! Head over and checkout their blogs, as well as all the many other linked blogs. 

Captivated by the Hills

What is one thing about running that captivates YOU?

For me? It would have to be hills!!

Specifically, the "little block" of hills across the street from my house. We've all heard the phrase, "hills are speed work in disguise." Well, I tend to believe it.

My house is situated on a "normal-sized" city block (I think), and my street has a nice-sized incline with my driveway almost at the halfway point. That means almost every run either starts (or stops) on a hill for me.

But the little block across the street is a sweet (and sometimes, salty) little bonus. This little block itself is smaller than usual, and requires three laps around it to arrive at a mile in distance (my "residential" block only requires two). But, in doing those three laps, one climbs six fairly short (but steep) hills in the process.

Take notice of the pics below...to give you a visual.

This first set of pics were taken at the base of my driveway (kitty-corner from the little block's NW corner)...the top pic is looking east, and the bottom pic is facing south.

facing south

This next set of pics are taken at the top of my street's hill...the first one is facing back north (towards my driveway) and the other is at the SW corner of the little block, heading east.

heading east

As we continue on our journey around the block, the next corner (SE) shows both views...looking back west (where we just came from) and (around the corner), headed north.

going north

Finally, as we reach the final corner (NE), we can see the view from where we just came (facing south), and also the final stretch, headed back towards my driveway (facing west).

due west

And, a shot from the halfway point of the final stretch....also facing west, with my driveway at the bottom of the hill (See the car on the right, in the above pic? This pic was taken while standing in front of that car).

final stretch, ending at my driveway

Let me just say that these pics do not do the hills justice. I've never done a GPS search for the actual elevation gain, but it's a steep grade for such a short distance.

Basically, two of the four sides of this little block (the west and east sides) have gradual inclines (or declines, depending on which direction you're going), and the other two sides (north and south) have the short (and steep) hills.

So, what does this have to do with running? This little block across the street gives me an excellent course for speed training and hill work.

Often times, I'll do a series of laps and vary the speed. I also alternate the direction I run those laps...maybe do three laps in one direction (for a mile in distance), then switch and do three laps in reverse. Sometimes I sprint up the steep hills and use the "gradual" hills for recovery, making it sort of like a Fartlek drill. Whenever I'm doing a running streak and need a quick "daily streak mile," I sometimes utilize this little block right across the street. It's especially convenient in inclement weather because I never have to go far from my house. Of course, the neighbors probably wonder what I'm doing, but none of them have ever asked (yet).

Interesting as well, the "bigger" block (where my house sits) not only has the gradual hill on the east side (as pictured above in the first set of pics), but there's also gradual hill on the back (west) side as well. Two laps around this block gives me a mile in distance. Often times, I'll alternate laps around both of these blocks (little, big,little,big,little) for two solid miles of hill training.

Personally, I'm not a big fan of track running (#boring), and we all know I detest the treadmill (#evenmoreboring). I don't mind running hills, though. Typically, I run these hills once every 2-3 weeks, sometimes not even that often. I try to keep it flexible and fun. And, by running around these blocks in different directions, it allows for varied terrain (none of these streets are level) which helps in eliminating over-use problems that come from running the same route/terrain/slope all the time.

How about you? Do you incorporate speed work into your regimen? Do you routinely train on hills? Think I'm crazy?

I'm linking this with Deb (from Deb Runs) for the Wednesday Word...today's word is captivate, and hills do it for me.

Also, I'm linking this with another great link-up to checkout: the Running Coaches Corner....hosted by Running on Happy , Suzlyfe , Crazy Running Girl and Coach Debbie Runs.