Wednesday, July 27, 2016

Leggionaire "Big House" Mud Challenge

Video Evidence:

Pyramid o' Bales

Last Saturday the Crandon International Off-Road Raceway hosted it's first ever obstacle course race on the same track that legends like Ivan "Ironman" Stewart, Walker Evans, and many other Off-Road Champions walked away as World Off-Road royalty.  The course featured slimy, slippery, and tacky clay that claimed many trying to find grip once things began to get wet, some fun off road terrain made specifically for jeep rock climbing, deep water pits and some fun additions like a pyramid of hay bales, multiple mud crawls, log hurdles, and a wall of tires as well as a slip and slide.  The one obstacle that wasn't pleasing was the heat, but with the race starting on time early on in the morning, it was manageable to keep it together. 

Warmup went well with doing some upper body dips, pullups, and pushups along with top-down stretching and some jogging after downing some beetelite.  I was ready for battle and felt comfortable with the shoulder which would be very important.  Off to the start I go.

The starter fired a shot and we were off into a drag race into the first obstacle.  This was a large cylinder with 2x4s attached and chain link fence to grab onto and pull up to the top, I got there first and blasted as high as I could and let the Innov8s do the most of the work and flew off the other side to the next obstacle.

This would be a set of bleachers...yup, the first 4 feet were missing so it was basically the corral wall at your local Spartan race but then you keep running the bleachers up and down the other side which I thought was kind of unique yet I moved through with ease and even managed to lengthen my lead over the field of 5k and 10k runners at this point.  Moving on to the next obstacle was the first of a section of rock crawling obstacles you would see long travel jeeps attempt not us silly humans....but here we were running up and over these closely spaced boulders going up and down left and right through those rocks and even a series of concrete culverts laying every which way leading me to bound hop, balance, and leap through it all and down the backside into a steep wooden wall.  This wall was all of 40% and had a rope you could use to traverse the spaced pieces of 2x12s leading to the top and I just bounded up without the rope with a bit of speed and luck. 

The course would spin you right around and down into a long mud bog that would just suck your legs in the mud and water which claimed many a shoe that day, but I ran through as light as I could imagine in my brain in hopes to be out quickly.  I would like to think it worked and it must have cause I could no longer hear anyone behind me.

The next chunk of the course would be a series of rolling double track off road trails some were singletrack some were steep pitches of loose sand which would just zap the energy and speed straight out of your legs and into another section of boulders to navigate yourself up and through. 

The next part of the course would bring you into the grandstand area through some large timbers to hurdle, a set of tires to run through as well as wall to climb over in which there would be no dislocating of a shoulder this time around.

Also in this area of the course I would encounter a large wall of tires to climb up, over, and down heading to a series of crawls under wires, crawls in tubes, but the crawling would be broken up by a water slide, and a large pyramid of hay bales in which I actually enjoyed the most as it was more of an agility test for me and I really enjoyed it.  there would be another crawl under a snow fence before crossing the finish line after making another lap around the course.

The finish of the race was confusing but completed in a way that I was happy with the outcome, but left me wanting more.  So what would any self-respecting person on Team Strength and Speed do????? Simple, do another lap, so with permission I would lace up the muddy shoes and head back out to the start and just go do some obstacle training, but I would be surprised to see another team of 11 called "The Chix From the Stix" literally just starting and asked if I wanted to run with them and I did so I walked them through the course and would pick up my pace to get to the obstacle so I didn't hold them back from enjoying the course as a group without me in the way and they seemed to enjoy it so I kept going on with them till the end completing both my laps and theirs for a total of 20K of OCR for the day.  Waiting for me at the finish was a crisp $100 for my days effort and the title of the first ever champion. 

It was a fantastic race with unlimited venue opportunities.  I will be glad to help them out from a design stand point going forward and it benefits the American Cancer Society, which I am very much in support of.  What, no mention of the hot weather.....well it was that fun out there I kinda forgot about it, it was a solid 85 as I left the venue....ahhh well sometimes it's about the experience not the conditions.


No issues with shoulders and felt great going that far, but I still need to get my grip stronger, I think that is a never ending battle just watching how gassed even world class climbers get on Ninja Warrior lol.  We continue on though.....

Here's the next couple of adventures

8/6 - Hank Aaron 5K - Milwaukee
8/20 - Chicago Terrain Race
9/3 - Manitowish Bad Dash OCR
9/17 - Mississippi Mud Run OCR
10/16 - Either OCR Worlds or Whistlestop Half Marathon
Others I am eying up.
UW-EauClaire Blugold 8K Invite (College XC Race)
Nutty Trail Run 5K hilly as hell 5k
Buck Rut 5K Trail Run also hilly as hell
Cyclocross Bicycle Racing either in Minnesota or Northcentral Wisconsin
If I am feeling good before training starts up again I many do some snowshoe racing and/or the frostbite 8k, fatbiking....I don't know, we'll see how the season progresses.

Till then just keep "pushing so hard till your veins pump battery acid and then push some more" -

Friday, July 22, 2016

Here it comes another post about OCR.  (Obstacle Course Racing). Well the painful road of healing up this shoulder is getting closer to wrapping up as we keep working on building stability and strength back into it.  I managed to do a 1 hour long kayak jaunt up and down the river with very little  discomfort so I think we should be good to go if the doc agrees on Saturday.  I had a few options to choose from.  I could either go with the warrior dash near Mankato, the Alpine Adventure Challenge about an hour and a half from me, or go just a bit northeast to Crandon. The decision was more simplified and I chose not to chase a World Championship slot at least not this weekend and stay local on a course that on paper shouldn't create an issue with the shoulder.  Looks like the has another heat wave approaching us which really it's not the end of the world considering the Spartan race was no different not less than a month ago.  I'm ready though, I have my beetelite and Jet Fuel ready to go.  I think after this OCR I am waiting till the Chicago Terrain Race to see if I can avenge that awful placing at the Minnesota Sprint.

In the meantime I have been busy planning.  A fun opportunity to bring OCR to some high school athletes had me building some obstacles in the garage.  So there will be a short course race up at cross country camp in the next month.  A video will follow for sure.

Other than that the other thing setting up shop in my brain is maybe adding a cyclocross race or two to the schedule this year.  I've always been intrigued but these races tend to stay to the southern part of the state.

Until then I want to shoot some workout videos and such but that will have to wait till after this weekend's race.

Here's to some great racing this weekend!

Wednesday, July 20, 2016

Profiles in Badassary

Being named "Badass of the Week" is far better than any trophy I've ever won - Justin Lund

A very fun interview by the guys at

"My first OCR race was the last real moment of accomplishment that my step dad and I shared before he passed away late last summer of esophageal cancer. He was so interested in how this OCR stuff worked and he being a baseball and football guy for him to really take to an endurance sport with such interest made it that much more special."

Introducing Justin Lund, our profiled badass of the week. Read more about him.

Tuesday, July 19, 2016

First OCR of 2016

.....Better late than never, but it didn't come and go without incident unfortunately. 

Well I got my first taste of the Spartan Elite field at the Minnesota Sprint this past weekend and boy do I have a lot to say about this experience.
Apex Predator Attacking

First of all, I am not sure where people stand on this, but I do my best to plan out my nutritional needs so I don't bonk at the end and timing of ingestion is crucial and it's relation to start time so imagine my discomfort when the race was delayed some 45 minutes cause the EMS crew wasn't there yet......I can understand the importance of that crew and I would come to need their assistance after it was all said and done, but we'll get back to that later, but DUDE!!!!!! you're messing with my program here and I was restless to say the least.

Secondly, If you clicked the box that says "elite" you should certainly be expected to compete like one or start at the back of field. Now I learned my lesson as well as it is my fault that I didn't make my way around to start at the front or second row, but if your intent from the front is to get your picture on the local newspaper or walk the starting hill, get to the back there are people really looking to accomplish something out there.
No Double Sandbag :)

Once we finally got started I wasted a lot of energy passing the herds of walkers in the "elite" field, but I would come to find out that this would not matter, not in the least based upon my finish. My goal was to make that chase pack hoping to keep tabs on the leaders and pick up on their lines and techniques but the start fiasco ruined that so I grinded it through the mud pits, over/under/through, monkey bars, and the 6 and 7 foot walls blah blah blah a lot of obstacles between the first and 24th.

The first of my issues would begin at the z wall where I got much further this time but still did my burpees...all of them...and good form. Thought for sure I made a decent push towards the top 10 if not for sure the top 20, but lost a few spots there for sure as I kept hearing that bell as I did my penalty burpees. I would gain some of that back on the trail, but then the wheels came off starting with the 8' walls. Came down the hill doing my thing, minding my own business and take a run at the wall, grab the top and begin to pull up to get my leg over, but somewhere in that process I rotated my left shoulder funny and felt a pop and then numbness before I could swing the leg over and bailed off the wall. I reacted by popping it back to where it belonged but the damage was done. I did a 2nd attempt at the wall and actually made it without any issue as well as the 8 footer that came later on, soooooo I continued on and did some good work on the Herc Hoist, Sandbag carry, hurdles, some more walls of varying nature all up until the multi-rig where I had issue #3 for the day and the 2nd dislocation of the same shoulder (for those keeping track of this at home that's two of them on the same shoulder eeeeek) swinging from the baseball to the next device which I believe was a vertical short length of a wooden dowel or something. This time it took a little bit longer to get it back in but did so and went straight into more burpees in which I think I was up to 65 at this point including the atlas carry. The weakest portion of the day was definitely the bucket carry lots of stops on the way up and down, just favored the weak arm too much and at that point it was very much in my head what has just occurred not once but twice now on this 5 mile course I was definitely not strong here as I would see in the results the top 30 had now passed me by and even more would go by after a good but not good enough spear throw that gave me 30 more burpees to think about whether or not this rope climb was going to happen or not. So I have every expectation that I will be finishing up this race failing my last obstacle, but as luck would have it, this did not affect my shoulder and as a bonus I decide to no leg the rope climb up as a way to spite my misfortunes of the day. I would jump the fire, get my fitaid, medal, finisher shirt and some snacks and proceed to the medical tent in which I would teach them how I wanted my shoulder wrapped in Ice.

Results....Well not horrible considering, but a far cry from what I was trying to accomplish 44th overall in the Elite Field, but way too much time back from the leader and not easy to make up over a course that carried around 1400 feet of elevation gain in just over 5 miles.

Here's the key takeaways. ONE! If you really think you can race up front start there or you wont see the leaders until after they already rinsed off post race. TWO! (and this is a big one) Warmup for your event....if you plan on climbing, pulling, pushing, etc warmup by doing the same. I truly believe if I had done some pushups, pullups, and dips before the race this would not have happened. THREE! I can do this, I knew where I was in the field after the initial start log jam going up the hill, I know where I was strong and weak which were things I really didn't know from last years race.
I had a great time with some great friends and even met a couple of new friends and teammates Josh Rundquist and Kevin A. Hill. Congrats to Strength & Speed Dev Team on your results and resolve. Congrats to my roadtrip team of Dani Whiting for taking 2nd in competitive female overall with a time placing her 10 if she ran elite female and Talyn Jones for going competitive for a first time Spartan Racer placing 13th overall in competitive female....must be their coach lol.

I will be back this year just not sure what race, but this is far from over. I have a lot of business to take care of in OCR and I'm just getting started. Congrats to all the racers OCR and non. Rest up and get ready for the next one.

Always Fun To Race With Good Friends