Ohhh. It hurts.
I went to the gym yesterday and deadlifted for the first time in a month. After squats/anything legs, deadlifting is definitely the runner up on the list of things that make me hurt the next 2-3 days.
I guess it has been a little while since the typical Gold's Gym morning regulars have seen me around, because I managed to turn the heads of every guy in the room. I was only doing 135 (but I did go on to bench the same weight as a guy)
But holy crap. The DOMS is pretty debilitating. Lower back, hamstrings, glutes, traps, posterior delts, even forearms.
I had trouble sleeping last night and I abandoned the idea of my morning run today because of the sore back and hamstrings.
Deadlifting is a love/hate relationship for me. It's hard, I struggle to complete the last 1-2 reps, but hands down it's the one lift that makes me feel the most powerful. And it's cool knowing I can pick 185 lbs up off the ground if I try (but it's super hard!)
I wanna get a couple runs in before the week is over, so hopefully I feel better tomorrow. Then it's a long awaited gym session with my husband on Saturday!
Dead (lifting)
Posted by
Karen {Run. Lift. Conquer}
on Thursday, August 6, 2015
Labels:
gym,
lifting,
strength training
/
Comments: (0)
DC Spartan Sprint
Posted by
Karen {Run. Lift. Conquer}
on Sunday, August 2, 2015
Labels:
goals,
mud,
nature,
obstacles,
OCR,
racing,
running,
shoes,
Spartan Race,
STFU,
strength training,
trail running,
Trifecta
/
Comments: (0)
Once again the Trifecta is mine!
They warned us that there were bees all over the place. I immediately had flashbacks of getting stung at the Wildwood Games. But no bees stung me this time! My heat started with the announcer taking requests for the opening speech. He rallied us with the Mighty Ducks speech and it was amazing. Ducks Fly Together! This course was 4 ish miles, 23 obstacles. Elevation wouldn't be an issue compared to the other 2 races I did this year, but it was still pretty darn hilly! I power walked the hills and jogged the flat areas. This course reminded me alot of the SC Beast, and that's a good thing! The first obstacle was some log hurdles, then the 6 and 7 foot walls. I needed a boost over the 6 because it had no foothold. The 7 had a foothold, and just like I did in PA I got up it all by myself. Within that first mile we were assaulted by obstacles. The inverted wall - this time I got up it by myself, which I have done before but the last 2-3 times I needed a boost. Then the Stairway to Sparta, a wall with a ladder on top. I got up the wall by myself, but somehow found myself wedged underneath the first rung of the ladder. I had to drop back down and I ended up getting a boost from somebody. Once I figure out a good technique for it I'll be able to climb it by myself. Water station next, also fueled up here because I did not want this race to turn out like PA where I started having blood sugar crashes. I stayed on top of my nutrition yesterday. We had an Atlas carry here, this thing is just getting too damn easy for me. I owe it all to my deadlifting. Next, the 8 foot wall. Victory of the day - I climbed it all by myself! This wall has 2 footholds. I stepped on the first, put my left hand on the outer edge of the wall, put my foot on the second hold, then reached my right hand to the top of the wall, pulled myself up and moved my left hand to the top. So now I was hanging off the top with my feet on the higher foothold. I pushed myself up from hanging position. It was hard, I was shaking and my muscles almost gave out on me. I remember the volunteer cheering me on. I hung my arms over the wall and pushed. And then I was at the top. I'm proud, not many women make it over that wall without help. Immediately after the wall were the monkey bars. Did alot of pausing and swinging here to maintain momentum because their bars are so freaking far apart, but this was easy peasy. I can see how my grip strength has imrpoved because I wasn't struggling to hang on at any point. Not too far after the monkey bars... there was the bucket carry. As much as I hate this obstacle, I was pleasantly surprised because it was really not that bad! There were some hills, but it wasn't up a damn mountain and also it was in the shade. I only stopped 3 times. Maybe I just hate carrying objects up black diamond ski hills. But next, the sadistic course designer placed the Z walls in our way. First burpees of the day for me.
I got my third and final medal to make my 2015 Trifecta complete. This year the red medal came last, I got the hard stuff out of the way first I guess. Yesterday I was in southern MD for the DC Sprint. My heat was at 9:45, so I had plenty of time to check out the course map and find my buddy Leon who was volunteering in the morning and running in the afternoon.
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| He needs to work on his selfie |
And so ended the first onslaught of obstacles! All within the first mile! More hills in the woods, then a very easy wooded sandbag carry. We exited the woods again to find a water station, an A frame cargo which was a very slow climb because of all the people, then a slippery wall. As I was climbing it the girl next to me slipped and instantly screamed for help. A guy appeared at the top of my lane to help her, which was nice of him except for the fact that I couldn't climb up because he was in my way, and I was gripping the chain at the top and it was hard to hold on to. Asking for help is fine, but this girl didn't even TRY to get herself over the wall, just instantly screamed for help. I remember fighting for dear life when I slipped on this obstacle at my first Spartan 2 years ago. Anyway. Back in the woods for more trails. The hills were pretty relentless. But we were in the shade, I was having fun laughing with some other 9:45'ers (because Ducks Fly Together) and then before you knew it we were exiting the woods for the mud hills. These things were steep (look at how small the guy on the hill is in the picture) and they had no ropes. The hills got very slippery. I picked what looked like the driest section, got about halfway up, then I just slid down really slowly and splashed back into the water. There was just nothing to grab onto. I exited the pool on the side and climbed the hill from the side. It was still within bounds :) Later in the day I saw they put ropes up so it must have been pretty bad. Next - rope climb. The mud hills actually tired me out quite a bit. My upper body strength was sapped from all the obstacles early on. I got into the pit ready to rock but I realized there was no knot at the bottom. The first knot was like face level! I pulled myself up as high as I could with my arms and scrunched my legs up, but could not get my feet on the knot. I tried 3 times and it just wasn't gonna work. Bummer. I'll get it one of these days.
Back into the woods for a long stretch of running. The trails were flatter so I ran here, but eventually we encountered several pits of crazy thick mud. This was like Neverending Story level mud. Many shoes lost, people slipping all over the place. I slipped and fell on my ass, totally played it off and everyone around me just laughed. My left butt cheek hurt after that and I know the bruise will be colossal. After an eternity of trudging through the peanut butter mud, we found a cargo climb in the woods. One of the ones that's between 2 trees so it moves around on you. There was bottlenecking because the net was extremely slippery from the mud we had all just been through. Right as I was about to go, a girl fell off the top and landed on her head/neck!!! She lay there silent for a bit, eventually said she was ok but the medics were called and she was most likely pulled off the course. The girl in front of me screamed as she almost slipped off the top. I said nope, screw this and walked on past. I'm sorry, but my health isn't worth a silly obstacle. If that thick mud wasn't all over it I'd have no problem, I have done obstacles like that many times. That just seemed borderline unsafe to me so I made a judgement call. I did see alot of people sidelined, one ankle injury at the inverted wall, tons of people with cramps, and a guy throwing up on the side of a hill. My take on it is, yes you do sign a waiver but you should also use your judgement and walk away from anything that looks unsafe beyond reason. But back to the race - many more hills were climbed, then we faced an easy plate drag, the final water station which was much appreciated, and the multi bars - rings, then a softball??? then a pipe. More burpees for me, yay! Followed by a very slippery Herc Hoist, but still conquered with amazing swiftness by yours truly. I guided a fellow chick through it, ready to help out if needed because she was struggling pretty badly. It took her awhile but she did it. Spear throw next, barely missed it! At least I'm getting better at it though.
Then at long last we entered the barb wire crawl. This was a good old muddy, watery, fun crawl. I felt like I was back home in GA again with that orange clay like mud. I took a few breaks but got through it in 8-10 minutes, even faster than some of the boys. Caked in glorious mud, I emerged from the crawl, jumped the fire, and crossed the finish. I received my red medal, and therefore my 2015 Trifecta.
I went and found Leon who wanted to get a picture of me all muddy. I wished him well and then he headed off to go run his race.
I had a freaking blast. I forgot how much fun the Sprints were, having not done one in over a year. I need to move back south, because I'm learning that I love Spartans just like this one, and the Carolina Super/Beast. They are challenging, muddy, and fun. The mountain races were just too difficult to the point where it wasn't fun anymore. I have no problem climbing hills, they're a good challenge and serve their purpose in creating a good race, but climbing mountains just for the sake of climbing isn't really what I want to do. If I wanna do nothing but hike then I'll go hiking. The mud is also considerably absent in the mountain races, and that's a huge part of what makes it fun for me. So with any luck we'll be back down south for the 2016 season and I'll be happy running the GA/SC races.
I also said farewell to my Inov8's. They got me through a year of trail running, a half marathon, and like 8 OCR's.
And my results - I did pretty damn good considering the fact I didn't even try to go fast whatsoever! I didn't run much at all and spent a lot of time bottlenecked at obstacles and helping other people out. It'll be interesting when I get really really good and actually try to go fast.
Where have I been?
Ahoy there
Haven't been posting here as much, I guess I'm experiencing a bout of summer laziness. I have fallen off of my routine slightly, but I'm keeping active at least. Hitting the gym 1-2 times a week and running 1-2 times a week. Between the hot weather, running Spartan a couple weeks ago, and spending last weekend in NC at the beach, it's been hard to keep consistent.
1 run and 1 full body workout this week - both felt amazing! The goal for today was to run 6 miles, but I slept like absolute shit last night because I kept hearing mysterious beeping noises. Today was a 2 cup of coffee kind of morning, and I feel better now but it's way too hot to go running :(
And - I'm finishing out my 2015 Trifecta at the Spartan Sprint this weekend. It's in this state, and Spartan Leon came into my work this week to tell me he had scouted out the location and it's nothing crazy in terms of terrain/elevation. Compared to my other 2 Spartans this year, this should be easy as cake. I should actually be able to run and have some good strength for the obstacles (Rope climb? Maybe???) I am somewhat worried about the heat, I won't have a pack because it's gonna be around 5 miles, so water stations are gonna be key. I will have fuel on me. And I won't be out there more than 2 hours (I hope) so I know I can handle it.
Today is my 5 year wedding anniversary! While we were in NC we had some drinks and spent some time looking back at old pictures on my phone. So many memories! It's been 5 years married - 4 states, 1 hardship tour, which equals one big adventure. We've both grown so much with each other and I'm looking forward to see what comes our way in the future.
And speaking of which.... maaayyybbeee... it'll soon be time for us to make that move back to GA. Bottom line, we don't like it here and are waiting for that job to pop up and my husband's company to move us back. There's something coming down the line, so hopefully he gets it and gets approval for them to move us back. It would mean some temporary housing until December, but that's ok. I'm tired of paying $2400 for a house I don't like in a place I don't like. I can't wait to get back to OUR house in a town that feels like home.
Spartan Super Aftermath
Posted by
Karen {Run. Lift. Conquer}
on Thursday, July 16, 2015
I have my pictures from PA!
Some of them I really love, others not so much. I do wish Spartan would start photographing different obstacles because I feel like I have 8 million fire jump pictures.
This race really was an ass kicker. After talking to my friend Ashleigh, and then Spartan Leon who came into my work, I don't feel quite so defeated by that mountain. It's not just me, it was definitely harder than the Beast I did a few months ago.
![]() |
| Sandbag carry, obviously not even aware of the camera |
![]() |
| Exiting the swim, not aware of this camera either |
![]() |
| At the top of the slippery wall |
![]() |
| At the time I didn't realize 3 other people were climbing this at the same time as me |
![]() |
| "Calm down yall, it's just a fire" |
![]() |
| ...And I look like I'm eating something. Typical me, forever hungry! |
Some of them I really love, others not so much. I do wish Spartan would start photographing different obstacles because I feel like I have 8 million fire jump pictures.
This race really was an ass kicker. After talking to my friend Ashleigh, and then Spartan Leon who came into my work, I don't feel quite so defeated by that mountain. It's not just me, it was definitely harder than the Beast I did a few months ago.
I have some of the nastiest bruises I've ever had. Giant red bruise on my inner thigh among the noteables.
Went for a 5 mile run yesterday, it felt great to get back out there after being so lazy the last few weeks. Unfortunately my alarm went off at the wrong time this morning, and rather than rush to get to the gym I opted to stay home and do some things around the house/just relax before heading to work. Aint nothin wrong with that :) Plus I'll be at the gym with my husband this weekend!
PA Spartan Super
Posted by
Karen {Run. Lift. Conquer}
on Sunday, July 12, 2015
Labels:
adventure,
goals,
mud,
obstacles,
OCR,
racing,
Spartan Race,
STFU,
trail running
/
Comments: (0)
I'm trying to find the words to describe the brutality that was the 2015 PA Spartan Super.
Put simply, this was the hardest Spartan I have ever done.
I'm not sure what exactly happened, but I was clearly not ready for it. Blame my lack of trail running in 2015? Either way, I don't have any mountains to train on. And the mountain itself is what did me in I think.
![]() |
| A shot of the mountain from the parking lot |
Let's start from the beginning. I arrived bright and early to Blue Mountain ski resort to meet my team for our 9am start. It was my neighbor and 2 of his friends - Andrew and Chris. The course was 8 miles, 32 obstacles, and 3200 feet of elevation gain. Shortly after a nice uphill start we found some log hurdles which were easy to get over, then it was straight up for our first ascent. A cargo net climb was somewhere in there. It didn't take long for me to realize my team was in way better shape than me. They were running up the mountain and I just couldn't. They said they were going to take it slow, but their definition of slow was clearly different than mine. I said they could go on ahead if they wanted, but I didn't actually expect them to leave me behind. Most folks I've run with have been pretty team oriented. Ah well. Around mile 2 we reached the summit of the mountain. The Hercules Hoist awaited us. It was refreshingly heavy. The women's bags used to be heavy, then they made them lighter, and now they're heavy again. You're allowed to have help if you need it, but I am a champ at this obstacle so I'm glad they made it heavy enough to be a challenge again. Right after it was mountain top monkey bar. Again with the really far apart monkey bars. Aced this one as usual!
The sandbag carry. Usually not a very intimidating obstacle, hell even in NJ it was easy. This was ridiculous. Straight down and then back up a double black diamond slope. I swear some bastard hosed them down too because mine was soaking wet. The downhill wasn't fun, and I knew just what kind of special hell I was in for on the uphill because I could see it. I stopped several times - but I refused to put my bag on the ground once. I dunno, some weird challenge I made for myself. At the top of the hill I met up with the guys again and we all took on the spear throw together. That was the last time I saw them as a group. For the first time ever I was really close to hitting the target! It went exactly where it needed to go, just didn't go far enough. Back into some woods, very slippery rocks and soft ground so treaded carefully here. We hit a regular wall followed by an inverted wall. I think they made the inverted walls higher this year cause I've been having trouble getting over them without a boost. But the boost was received and the wall climbed. Next they had this thing called "Stairway to Sparta" which was a wall with a ladder on top. Not really a big deal. After this we had a pretty crazy descent. All wooded, rocky, extremely slippery trails. It took alot of muscular coordination in my feet and legs to navigate it. My feet were killing me already and we were only in the 3rd mile. It was also very mentally tiring because I had to calculate every single move and step. It felt like forever but eventually I found myself at the bottom of the mountain with an Atlas stone to carry. This thing keeps getting easier. 75 lbs isn't a huge deal to me anymore, just the roundness of the weight is awkward. A few more obstacles - a plate drag and farmer's log carry. A couple smaller uphills here and there, then the set of 2 walls. Badass moment of the day - I climbed my first wall by myself! This was either 7 or 8 feet and it had a tiny foothold just big enough to get your toe on. I put one toe on it, jumped up to get my hands on the top, and not really expecting to get anywhere I pushed myself up. I found I had the strength to push myself all the way up and over the wall. Finally! The next wall proved to be too much for me to climb on my own simply because it was taller and I couldn't reach the top by myself. But it was still a victory for me.
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| There's a barb wire crawl right before this slip wall |
And so began the most miserable climb ever. Uphill in the hot sun, just a never ending climb from hell. I stopped for so many breaks - we all did - and it just felt like there were hot coals in my shoes. I had a splitting headache by this point. I really think this is where things started to turn south for me. I just couldn't get my energy back because the hills were so taxing. The worst part about it was, immediately after we reached the summit we turned a corner and went all the way back down. At least put an obstacle or some distance up there to make it feel less pointless! There was some sort of obstacle at the bottom, more walls or something. And then there was more climbing of course. We exited the woods onto the slope and all I heard was "LOG!!!!" The log carry was above us uphill and a stray log was tumbling full speed down the hill. Racers scrambled to get out of the way and no one was hurt. We moved on, now knowing what awaited us at the summit. Yes, a 50lb log carry down (and up) hill. Thre was a very steep tiny hill to get down at the beginning, the kind where you should get on all fours and scooch down on your butt. While holding a log. I slid mine down the hill on the cut side because I know I would have fallen and dropped it if I tried to walk down. The downhill sucked. The uphill was a nightmare. I was stopping, sitting on my log, just absolutely exhausted. Logs were rolling left and right as people lost them. Whoever thought of this obstacle is a bastard. After an eternity I dropped that son of a bitch log back at it's station and moved on with my life. Then down the mountain again. I was trying to keep my mind from going to a dark place, chatting with people and listening to their conversations just to keep my mind occupied. I couldn't help but feel abandoned because my team had left me behind. We found some mud hills and pits next, I normally love them but was too exhausted to even care. A Tyrolean was next. Nothing new, I still can't cross it. A refreshing swim shortly followed, there was an option to swim in 8ft water and go underneath floats, but I was so tired I just waded through the chest deep part just so I could cool off and recouperate for a bit. It felt amazing. After we got out I was dismayed to see the traverse wall, an obstacle I'm not good at. I didn't make it far before my hip started to cramp up and I was down for the count. I turned a corner to see them. Buckets. Rocks. The goddamn bucket carry. The third uphill loaded carry of the day. I looked at this thing and said Fuck This. I don't usually skip obstacles but I was literally feeling sick at this point. So I moved on to the rope climb. I have never made it. And knowing how tired I was my chances were definitely low, but I went for it to see what would happen. I ALMOST MADE IT. For the first time ever. I was one more segment away from reaching the bell, but I could feel my foot slipping off the last knot. I went back down to retry. Still slipping. My strength was failing and I knew it wasn't going to happen. I guided myself back down 2 knots, then dropped and fell the last 2. My whole body was shaking from the effort and I was almost in tears because I was so close. My first Spartan I couldn't even MOVE on the rope, not one inch. And now I'm almost at the top despite being in a state of complete exhaustion.
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| The Rig and the fire pit right before the finish line |
The final stretch - I was close to the festival now, and thus the finish line. I saw Chris here, I guess the team had left him behind too. So it was 2 very long barb wire crawls. 1 crawl in the grass, then a slippery wall, then another barb wire crawl in the dirt. Think of it like a U shape. This did me in. By the time I was in the second barb wire pit I was about to throw up and pass out. I had nothing left in me to even attempt "The Rig". I walked right on past. All I wanted to do is be done. I jumped the fire and it was over. 8 miles of pure insanity. Finished.
All I did was get my bag, mumble something in response when the volunteer asked me a question, sit in the shade and eat a banana. I felt better about 20 minutes after eating it.
And about 30 minutes later I was already looking forward to doing the Sprint next month.
Isn't that so messed up? I just stumbled through this sadistic ass course and now I'm looking forward to doing a 5 mile one of these in a month?
I don't feel good about how I did. Yes, I have strengthened in some areas which is new and exciting, but I did not have the endurance to tackle this mountain like I wanted. I don't feel good about skipping obstacles, but trust me when I say I literally felt like I was going to collapse. I made some judgement calls where necessary.
That being said, I clearly need to get my ass in gear for future races so I can continue to do better.
The Lazy Spartan
Posted by
Karen {Run. Lift. Conquer}
on Thursday, July 9, 2015
Labels:
life,
OCR,
Spartan Race,
STFU
/
Comments: (0)
Pffffh.
I've been so lazy. Not sure if it's cause I have been feeling super busy and like I've got no time on my hands... or if I'm not keen on running in this disgusting heat... or if I'm just downright lazy.
And I'm running Spartan this weekend.
I dunno. I just haven't been super motivated lately.
But you know what... next weekend I'm gonna change that and force my ass back into gear. Get running regularly again. I want to run. It's just been so hard to overcome my urge to sleep in lately.
There's a guy who always comes in to my work, I call him "Spartan Leon". This guy is 60+ and runs a Spartan pretty much every weekend. He volunteers then runs for free and travels all over the place. Today he came in and having the chance to see and talk to him really stepped up my enthusiasm for this weekend. Plus I'll be there with my neighbor and his friends, so I'll have people there to socialize/endure with. I'm excited to be challenged, but also glad it's not 14 miles like NJ was. 9 miles is much more manageable. I'm excited to challenge myself by picking up those men's sandbags and hoisting that men's weight at Hercules. These are my strong points Nervous of the rope climb and traverse wall as always, they are my weak points.
All in all, maybe this Super will be the kick in the ass I need to get myself un-lazyfied again.
STFU, Aroo.
I've been so lazy. Not sure if it's cause I have been feeling super busy and like I've got no time on my hands... or if I'm not keen on running in this disgusting heat... or if I'm just downright lazy.
And I'm running Spartan this weekend.
I dunno. I just haven't been super motivated lately.
But you know what... next weekend I'm gonna change that and force my ass back into gear. Get running regularly again. I want to run. It's just been so hard to overcome my urge to sleep in lately.
There's a guy who always comes in to my work, I call him "Spartan Leon". This guy is 60+ and runs a Spartan pretty much every weekend. He volunteers then runs for free and travels all over the place. Today he came in and having the chance to see and talk to him really stepped up my enthusiasm for this weekend. Plus I'll be there with my neighbor and his friends, so I'll have people there to socialize/endure with. I'm excited to be challenged, but also glad it's not 14 miles like NJ was. 9 miles is much more manageable. I'm excited to challenge myself by picking up those men's sandbags and hoisting that men's weight at Hercules. These are my strong points Nervous of the rope climb and traverse wall as always, they are my weak points.
All in all, maybe this Super will be the kick in the ass I need to get myself un-lazyfied again.
STFU, Aroo.
Hulk Out
Posted by
Karen {Run. Lift. Conquer}
on Saturday, July 4, 2015
Labels:
goals,
gym,
lifting,
motivation,
PCOS,
PR,
strength training
/
Comments: (0)
(This week - I've been lazy. Haven't felt like running much. I am also back to taking my PCOS medicine nightly again, I had slacked off and was only taking it in the morning. This is seriously affecting my ability to work out because it messes up my stomach. I felt like I was about to throw up and pass out during/after Wednesday's workout. No fun.)
So today is Saturday and it was time to go to the gym with my husband. I dunno what was going on with me, but shortly after starting my walk on the treadmill I got the sudden urge to run. And sprint. So I did that for a mile then switched back to incline walking. Towards the end of my time on the treadmill I had a moment where I just wanted to go crazy and smash some weights. I seriously felt like the Hulk. I went over to my husband and said/roared "I wanna LIFFFTT THINNGGSSS!!!!"
I was feeling feisty today.
Deadlift. 115 lbs x10
165 lbs x3
185 lbs x1
185 lbs x1
165 lbs x6
115 lbs x10
I can deadlift more than my body weight. Not gonna lie, that was hard. But it was so good!
I also PR'ed my rows at 100 lbs, been working with 85-90 in the past.
200 club here I come ...
So today is Saturday and it was time to go to the gym with my husband. I dunno what was going on with me, but shortly after starting my walk on the treadmill I got the sudden urge to run. And sprint. So I did that for a mile then switched back to incline walking. Towards the end of my time on the treadmill I had a moment where I just wanted to go crazy and smash some weights. I seriously felt like the Hulk. I went over to my husband and said/roared "I wanna LIFFFTT THINNGGSSS!!!!"
I was feeling feisty today.
Deadlift. 115 lbs x10
165 lbs x3
185 lbs x1
185 lbs x1
165 lbs x6
115 lbs x10
I can deadlift more than my body weight. Not gonna lie, that was hard. But it was so good!
I also PR'ed my rows at 100 lbs, been working with 85-90 in the past.
200 club here I come ...






















