Cinderblock OCR will be making the journey up the Mass Pike to Amesbury, MA this Sunday to run Spartan Sprint. Juliana Sproles has a nice write up about the course and some of the changes that racers will see this year. You can find that write up at the following link http://blog.spartanrace.com/reebok-spartan-race-preview-spartan-sprint-ma/ As you may know we will be competing in the Spartan World Championship Beast in Killlington, VT. This is a great opportunity to see where my fitness is compared to other OCR racers. Training has been steady, although I kind of feel like we may need to kick it into high gear for the remaining 6 weeks to ensure we meet our goals. I raced the Spartan Sprint in April at Citi Field, home of the NY Mets. Because this was a stadium run there were many stairs including the Hobie Hop, an obstacle where your feet are tied together and you jump up and down many flights of stairs. The distance was limited, there was no mud, no barb wire. I am sure this Sprint will be very different being outside through trails and woods and natural terrain. I finished in the top 10% in that race. Reflecting of this race I felt like there were many opportunities to make up time, a few minutes at least. I am hoping that I can correct those mistakes and keep a steady pace throughout the race, finish with no burpees (penalties) and finish in the top 5% of racers.
It is official. CInderblock competed in and survived World’s Toughest Mudder 2012. Two members of Cinderblock, Z and JS, made their way to New Jersey this past weekend, and with the support of the sideline crew Stiz and Ske, finished 4 laps in a time of 26:00:34. In the 26 hours on the course Cinderblock covered more than 40 miles, took on 139 obstacles, freezing cold temperatures and water and came out with more determination for the upcoming year. Stay tuned for the detailed report and images in the coming weeks.
Challenge for a Cause!
Help us raise money for our wounded military personnel. On November 17th-18th We will be competing in a 24-hour endurance challenge to raise money for the Wounded Warrior Project. “World’s Toughest Mudder”, is the grand finale event for which participants must qualify by finishing any of the preceding 2012 Tough Mudder events in the top 5%.
Please help us in our journey to raise awareness and offer support to our wounded warriors. We seek sponsorship/donations from you, our friends, family, and colleagues. Our goal is to raise $1000. Donations can be as little or as much as you’d like.
About Tough Mudder:
Tough Mudder events are hardcore 10-12 mile obstacle courses designed by British Special Forces to test your all around strength, stamina, mental grit, and camaraderie. With the most innovative courses, half a million inspiring participants, and more than $3 million raised for the Wounded Warrior Project, Tough Mudder is the premier adventure challenge series in the world.
See video here http://toughmudder.com
About Wounded Warrior Project (WWP):
The Wounded Warrior Project (WWP) is a non-profit organization that helps American servicemen and servicewomen who have been severely injured. WWP exists to honor and empower Wounded Warriors who incurred service-connected injuries on or after September 11, 2001. With a variety of programs and services, WWP is equipped to serve veterans with every type of injury – from the physical to the invisible wounds of war. http://www.woundedwarriorproject.org/
Location: Mount Snow, VT.
Date: May 6, 2012
Length of challenge: 10 miles
Number of obstacles: 26
Number of participants: 7000+
Our team “Cinderblock” finishing time: 3:11
2nd Annual World’s Toughest Mudder:
Location: Raceway Park – Englishtown, NJ
Date: Nov. 17-18 2012
Length of challenge: 24 hours, (approx. 10mi. course completed as many times as possible)
Number of obstacles: 40
Thank you for your support!
Upon registering for this “Rhythm Race”, the assumption was that it would be like any other race I have run. Go up to the pre-registered line, give my name, get my bib and safety pins, stretch, and head to the starting line. Well, all of that happened…that is…except the bib part. What?? What do you mean this is a “fun run”. No bib?? Really? No official time?? Really? Ok…I wish I had known that as I probobly would have decided to run a different race. So that aspect sucked! Part of the reason I run these races is to get a bib. I hang it on the wall in the garage and use it as motivation to keep training and keep signing up for future races. I don’t exactly understand the whole NO BIB thing. I am still a bit annoyed about that, however, the run in terms of time went well. I had a goal of finishing under 23:00 which would be 7 seconds or so faster that any 5K I have completed. The terrain unbeknowst to me was mostly loose gravel and pretty difficult to get good footing. I spent a lot of that time running on the edge in the tall grass where is was at times wet and muddy. Either way…good run.
Finished with a time of 21:43…although that is not “official”…well because NO BIB!
Moving forward…this Cinderblock team member will be competing in the following events and notching my belt some more…WTF’sWM??
August 20th-Wickham Park XC Series-Manchester, CT
September 15th- Fishbein YMCA 10K- Wallingford, CT
September 22nd- Warrior Dash- Thompson Motor Speedway
September 28-29- Ragner Relay-Saratoga Springs, NY to Lake Placid, NY
October 13th- ING Half Marathon- Hartford, CT
November 17-18- World’s Toughest Mudder- Englishtown, NJ
November 22nd- Machester Road Race- Manchester, CT
maybe some more…we’ll see.
Can’t go for a run…no time, children to feed, bills to pay. Well here you go. A quick 14 minute speed work training session that will get you sweating but also increase, (hopefully), your mileage times. I must preface this by saying that this is my first time doing this. I have been reading articles and talking to experienced runners about the benefit of speed work. I have been doing this in my own way, increased paced runs/miles and sprinting between telephone poles. That sort of thing. But in my inexperienced running career (only been really running since October) I never knew there was a name for it. So, here is my treadmill version. I would like to increase it over time as we get closer and closer to WTM.
1) 3 minute warmup- around a 3.5 mph pace
2) 1 minute sprint- 7.5 mph
3) 30 second rest
4) 1 minute sprint- 8.5 mph
5) 30 second rest
6) Repeat steps 4 and 5 for 4 more rounds
6) 2 minute cool down- 2-5 mph or whatever feels good.
Increase or decrease you speed variations as they apply to you to sustain a 1 minute sprint where you only need a 30 second rest. I found that I needed more like a 45 second rest between rounds 4 and 5 and 5 and 6 of the sprints. This showed me that I may need to decrease the speed to possibly 8 mph. I am going to try this again with the mph listed and hope to finish in 14 minutes as was the plan and the title indicates.
I figured that to complete more than one lap is not only going to take the correct gear and mental grit to endure the cold, but also the correct training. One thing I keep telling myself is to put in the miles…as many as I can. One lap=8 miles approx. Right. So even I can do basic math. 2 laps=16 miles…and so on. I have not yet run more than 11 miles. And that hurt. So the plan is to try and run as often as possible and increase my mileage over time. Add in weight training, tire flips, crossfit, p90x, tennis, softball…and anything else I can fit in.This past couple of week’s running consisted of…
Sat July 21st- 3 mile trail run
Tues July 24- 3.1 miles (ran at an increased pace)
Wed July 25th- 4.2 miles
Sun July 29th- 6.1 miles (ran at an increased pace)
Tues July 31st- 8.37 miles