Sprints — Another Love/Hate Relationship

Time for a little sprint training! WooHoo!!  Ok, I know this is not the most fun, but I personally think it can help improve your speed and ability faster than anything else!

I like to do this on a treadmill so it is really easy to time and set the pace, but if you want to do it outside, be sure to have something to time each interval — and be sure to push yourself when necessary!

5 – 10 min Warm Up — Nice easy pace to get the blood flowing– This can be a walk, but at a fast enough pace to properly warm up the body.

For the Intervals I have given you one basic interval program to do.  The way I have set it up is great for beginners to ease into sprints.  It is easy to adjust this to your level by increasing or decreasing the starting speed, the incline, or the length of each interval.  I will list the mph for treadmills — you can adjust accordingly.

1 min at 6.o mph Fast Jog
1 min Walk
1 min 6.5 mph Faster Jog
1 min Walk
1 min 7.0 mph Run
1 min Walk
1 min 7.5 mph Run
1 min Walk
1 min 8.0 Hard Run
1 min Walk
1 min 8.5 Hard Run
1 min Walk
30 sec 9.0 Hard Run — If you can do a minute — go for it!!
1 min Walk
30 sec 9.5 Hard Run — If you can do a minute — go for it!!
2 min Walk
30 sec 9.0 Hard Run — If you can do a minute — go for it!!
1 min Walk
1 min 8.5 Hard Run
1 min Walk
1 min 8.0 Hard Run
1 min Walk
1 min 7.5 mph Run
1 min Walk
1 min 7.0 mph Run
1 min Walk
1 min 6.5 Faster Jog
1 min Walk
1 min 6.0 Jog

5 – 10 min Cool Down

Stretch and Foam Roll!!  Have FUN!!!  ♥ PBA

Running is the greatest metaphor for life, because you get out of it what you put into it.
-Oprah Winfrey

“Beast” of a Workout

We can certainly learn a lot from animal movements.
You may look at this and think it is an easy workout, but when you are in
the middle of it, you may change your mind!

Start with a solid warm up.

3 Set Warm Up: (Insanity Inspired)

15 sec Jog in Place
15 sec Jumping Jacks
15 sec Heisman
15 secs Moving Heisman
15 sec Butt Kicks
15 sec High Knees
15 sec Mummy Kicks

Animal Movements:

4 x 25 yard Bear Crawl
4 x 25 yard Crab Walk
4 x 25 yard Frog Hops

Recover 10 seconds between each 25-yard interval.
If you are new to this you may need to take a little longer rest, but try
to keep it close to 10 seconds to maximize the benefits.

Burpees:  Because every good Spartan does their Burpees 🙂

30-100 Burpees — go slow and maintain good form!!

Stretch and Foam Roll!!!

Have Fun!! ♥ PBA

Movement is a medicine for creating change
in a person’s physical, emotional, and mental states.
-Carol Welch

Sunday is Endurance Day

We all have a little more time on Sundays to dedicate to our bodies. What could be better than a long run outside — clear the mind and become one with nature.

Today is not about speed — a nice easy pace is the best way to go. Shorten your stride and slow yourself down. Stay out there as long as you can to help build your endurance. Do not over- do it — most of you will need to be able to get out of bed for work tomorrow 🙂

Don’t forget to take your water and hydrate along the way. A hydration pack is always a good option, but good old-fashioned water bottles will work too.

Beginner? — Maybe just an hour out there is pushing your limits (don’t forget, you can walk some if you need to, but lets see how long you can stay out there)

Intermediate? — You should be able to last for an hour or two (don’t push the pace or you will burn your energy too early and will want to quit)

Advanced? — Get out there for 2 – 3 hours. You may want to take a little something to eat to keep your energy up, but keep it lite! Energy Bar, sport gels or sport beans are a good option.

It is important to get this endurance training in at least once a week to help prepare your body for…….well, for anything 🙂

Today I do what others won’t so tomorrow I can do what others can’t
— Unknown

Have FUN!!!! ❤ PBA

Where to Start — Beginner Workout

I have decided to post a PBAW (Princess BadAss Workout)

If at any time you are unsure how to do one of the required moves, I highly recommend going to You Tube and searching for that move — it will help you learn the proper form and what not to do!!

Keep a Fitness Journal and write down all of your workouts — this helps you see progress.
We tend to keep going if we see progress!  🙂

This workout is for time, but do NOT sacrifice form to get a faster time.
The only person you are cheating is yourself!!

ROUND 1:

• Run 1/4 mile (equivalent to once around a track) — If you are not sure how far this is and you don’t have a track nearby, get in your car and drive in your neighborhood until you hit 1/8 mile — you are going to run there and back and that is 1/4 mile.  This 1/4 mile should be slow to warm your body up.

• 21 Push ups (girls, you can do these on your knees to start)

• 21 Squats

• 5 Burpees (get used to doing these if you want to do a Spartan Race!)

ROUND 2:

• Run 1/4 mile

• 15 Push ups

• 15 Squats

• 5 Burpees

ROUND 3:

• Run 1/4 mile

• 9 Push ups

• 9 Squats

• 5 Burpees

Stretching and foam rolling your legs is a must after any workout!!
Seriously, it will make you feel better and help avoid injury in the future!!!

The most important thing is to have FUN!!! ♥ PBA

Those who do not find time for exercise will have to find time for illness.
-Earl of Derby

Bop…Don’t Stop

Have you ever done a stair race? This was my second one, so I knew what I was getting myself into, but somehow over the last year, I had forgotten how difficult they are and much they affect my lungs!!

It was time for Bop to the Top — Triple Step (3 times — 36 floors).  I was prepared, well, sort of — I didn’t exactly train for this event, but unless you actually train in a stairwell, the best you can do is try to be somewhat fit.  I brought some Halls throat lozenges with me — they definitely help with the DRY stairwells, I had my music to help keep my feet moving, and I had the desire to step a strong race!

We waited anxiously for our time to be called to go to the stairs — last year they let the Triple Step people go right after the competitive people went — this year we had to wait for a few more groups to go ahead of us…..

As I waited behind the line to be called up next, I gotta say that the volunteers were very cheerful and fun!  I was next and I walked to the foot of the first step — 10, 9….3, 2, 1…. GO — I heard the volunteer yell “Go Badass” — I thought to myself, how does he know my name as it then dawned on me that I was wearing my Badass socks!  HaHa!!

So, the start for a stair race is more like a bunch of turtles taking off — slow and steady!!  There were a couple of hares that felt it necessary to blow past me in the first couple flights — rookies — I passed them up a few flights later.  Stairs are very difficult to run and knowing that I was in it for the long haul, the triple step, I did not let my competitive nature take over because I knew I had to reserve my energy.

About half way up, my legs were on fire (probably shouldn’t have done legs 2 days ago) and my lungs were on fire.  Oh boy, this was only half way on the first lap…..strong, positive thoughts…I can do this!  I start playing little mind tricks on myself to make me feel like I am almost there.  At flight 26 there was a medic — amazing what a little cheering on can do for you!!  She then yelled “Go Badass”  (yes, the socks again!)  I felt my pace pick up a bit as I heard the cheering and realized only 10 flights left…of this lap….They get a little tougher as you reach the top because you are above anaerobic threshold and you are fighting to just finish.  3, 2, and…..I always run up the last flight — then, I can’t breathe at all when I finish…grab a cup of water, hop on the elevator down, get new timing chip, and back to the starting line!

Lap 2 was a little better than lap 1 — my legs were warmed up and finding my breath felt not quite as labored.  It even seemed to go a little quicker…already at the last 10 flights and ready to just knock them out of the way and get on with round 3!! Back down the elevator and pretty excited to only have 1 round left!

As I head back to the start, the volunteers all remember me and cheer me on for my final lap.  I won’t lie, this round was awful.  My legs were burning, I was out of breath at flight 10, it was just miserable — but this is where you reach deep within yourself and tap into that inner badassness and just get it done.  Slow and steady….past all the flight markers….30, 31, 32….keep….going… almost……there….35 and I ran the last flight!!  FINISHED!!!

It always cracks me up when people who just do one round look at me like I am crazy — one lap is hard, but if you really want to make it worth your time, sign up for the Triple Step.  It really puts your character to test as well as your physical ability.  Definitely a unique event, and I will most likely do it again next year….just gotta remember to bop…don’t stop! 🙂

Dear January, Are You Done Yet?

I am always excited on December 31.  The idea that the next day is a fresh new year — a brand new start.  I feel as though the slate gets wiped clean and I get to reset.  This year was no different with the exception that I was already very focused in my workouts and I was already 1 week down on a new round of P90X.  I even did the Commitment Day 5k on January 1 to show my dedication to one of my goals of completing 24 events this year — 1 down, and 23 to go (at least)  🙂

I have remained dedicated with my workouts, and I was really excited when my new treadmill was delivered on January 8th (10 days later and I have only taken 1 rest day from the treadmill).  Best gift to myself ever!

All appears to be running smoothly and as planned for January, but the second I decided to do the Super Spartan Race in Miami in February with some of my fellow Corn Fed Spartans,  it feels like this month has come to a complete standstill! So….

Dear January,

You are a new start, a month of setting goals and getting motivated.  For that, I thank you

I have stayed happy and positive even though you have stayed somewhat gloomy and cold.

I have made the most of setting my goals for the year, resetting my nutrition and taking
full advantage of the fresh, new start you have offered.

As much as I appreciate all of these opportunities, and as much as I do not like to wish
my time away, are you done yet?

Your Friend….PBA

Apparently, January has decided not to cooperate with me, so lesson learned — appreciate every day you are given.  I promise to make the most of each of the days we have left…

Up early tomorrow for the Bop to the Top Stair Race — Triple Step!  3 times up the One America Building …36 floors x 3…  should be a fun morning.

Next weekend at the Cincinnati Boat, Sport & Travel Expo promoting Spartan Race and Corn Fed Spartans… How could you not love that??

Oooooooo….and then it’s February!! 🙂
35 days until my first Spartan Race of the season….  WOOHOO!!!!!

2013 Events

January 1: Commitment Day 5k

January 19: Bop to the Top Triple Step (stair race)

February 23: Miami Super Spartan

March 16: Shamrock Run or Get Lucky Run

April 6: Vegas Super Spartan

April 14: Gladiator Assault Challenge

April 13 — 21: 5k Obstacle Racing Fitness Challenge

April 26: Spartan Hurricane Heat

April 27: Indiana Spartan Sprint

May 5: Colorado Military Sprint

May 11: MudStash/ Mudathlon Cincinnati

May 18: Chicago Tough Mudder

June 1: Foam Fest Chicago

June 20 – 23: Wedding/ Death Race Support

June 29: Mudathlon

June 29: MudStash Knight Run

July 14: Toronto Spartan Beast

July 20: Midwest Super Spartan

July 27: Mud Ninja

August 17: Warrior Dash Indiana

August 24: Mid Atlantic Super Spartan

September 7: MudStash

September 14: Rugged Maniac

September 22: Vermont Spartan Beast

October 5:  Wisconsin Spartan Beast

November 16: Fenway Time Trials

November 28: Drumstick Dash

Goals — Not Resolutions!

I do not believe in making resolutions because I feel as though people do not take them seriously and drop off from doing them after only a couple months. I do, however, believe in clear, concise and achievable goals.

I like to put mine out there — into the universe — so that I am held accountable for accomplishing each one!!

Here are my goals for 2013:

Learn to climb a rope

5 unassisted pull-ups

Earn my Spartan Trifecta (Double Trifecta may be possible as well!)

Run Warrior Dash 3+ times (Corn Fed says 5)

Inspire someone to try an OCR

Get across the Traverse Wall

Participate in a minimum of 24 events

I’m sure this list will grow as I start checking these off the list — but a solid start for sure!!!

On New Years Day I said this year was going to EPIC — ironically, the treadmill I purchased as a gift to myself is an EPIC — I think it a sign of great things to come!!

Make your goals and go achieve them — no better feeling!! ❤

Time to Train…Finally!

Hello 2013! And hello to finally feeling good and able to start my training for the crazy season ahead of me.

After the Midwest Super Spartan at the end of October I battled several things including upper respiratory infection that wouldn’t clear up, UTI, bladder infection and even found myself in the emergency room for a kidney stone — 8 weeks and 6 prescriptions later, I felt good enough to start my training again!

Even though I didn’t do any training, I did manage to finish my 2012 season with the 4.3 mile Drumstick Dash, and I did get to start off my New Year on January 1 with the 5k Commitment Day run. I have to admit that these both may have been very slow paces, but I did manage to run them both without stopping — I will take it!! Considering how weak I felt during that 8 week period, those runs were major accomplishments!

I decided that the best way to start building my strength would be a round of P90X. I am 3 weeks in and as frustrating as the first week was because I had lost so much — It’s pretty cool how quickly I am gaining it back!! If you are not currently tracking your progress and keeping a fitness journal, I highly recommend it — keeps you accountable and helps you celebrate all the little successes and see how far you have come!

In addition to my P90X, I also purchased a new treadmill — best gift to myself ever!! So now I have no excuses! I created a fitness room, have my P90X and Insanity, my WOD’s, my pull-up bar, my bike, my yoga mat, and my new treadmill!!

So far we 12 days into the New Year, and I am 12 days closer to a better me!!

2013 is going to be EPIC!

When Last Feels Better Than First

Me, Picture of Michael, Kathy, Amanda, & Casey

I had no plans of running the third MudStash this year.  Not that I didn’t want to, I just hadn’t made plans to run it with anyone, and I hadn’t signed up to run it.  Knowing that my friend Kathy has been going through a tough time with her husband deployed, I thought it would be fun to meet her down in Lawrenceburg and join her for the last MudStash of the season!

She let me know that she would be running with her daughter and soon to be daughter-in-law — this would be their first OCR ever!  I think this was just as exciting to me as getting to run with Kathy!!  I get such a kick out watching people experience their first OCR and thrive off of their excitement.  Kathy also let me know that they would be going very slow, and if at any time I wanted to run ahead, she would understand — clearly she did not understand my intent was to run WITH her and stay WITH her the entire time!

As race day drew close, I said it was too bad we didn’t have a cardboard cutout of her hubby so we could take it with us.  Kathy loved the idea, but being as last minute as it was, she was able to get an 8×10 picture of Michael and she laminated it!!  It was perfect!

Gio met us at the venue, and even though he was not medically cleared to run, he couldn’t resist the opportunity to join us out on the course.  So at 12:15, we all took off as the canon sounded…me, Gio, Kathy, Amanda and Casey!  Gio and I both brought waterproof cameras and started shooting away.  We would run ahead and then capture the Bacon family making their way through mud and up hills.

Gio and I were acting like silly fools challenging each other sprinting up the hills and flinging ourselves at the obstacles…then we would do what we could to encourage, help and photograph Team Baconator as they attacked the course with very impressive determination.  Watching their faces light up and big grins on their faces as they tackled each obstacle before them.  Now, I always have a big silly grin on my face during OCR’s, but that smile was just a little wider as I completed the Monkey Bars (it is an obstacle that I have often fought with, and was happy when I got all the way across!!)

I think the coolest part for me was watching Kathy transition from someone that used to rely on help from others to the person that was offering the help and encouragement.  She emerged from this course as a much stronger woman — and it wasn’t a physical strength (because she is already one tough woman who is consistently working very hard to get stronger every day) — it was as if it finally dawned on her the strength that she actually possesses (mental and physical).

We were not going for time, but we were enjoying every bit of that course.  We laughed, we cried, we cheered, we were silly, we were serious, we were crazy…..WE HAD FUN!!  There was nothing better than watching as Kathy, Amanda and Casey crossed the finish line together with the picture of Michael in hand — he should be very proud of his girls!!

As I drove home, I received a message from Kathy.  She relayed something that Amanda had said to her: “Heather is crazy, but Gio is Insane” — LOL!!  I will take that as a compliment!  Gio and I both agreed that was probably the most FUN we had ever had on race course!

Final Tally….I took 250 pics, Gio took over 400 pics, and Kathy took @25 pics….I would say their first OCR is well documented!

I was the last person to cross the finish line, and I gotta say on this day, it felt better than first!

Me, Casey, Gio, Kathy, Michael’s Picture, & Amanada