Tuesday, December 16, 2014

Insanity Max:30 Review: Sweat Intervals

The third workout on the Insanity Max:30 calendar is another cardio-focused workout called Sweat Intervals. The Beachbody guide says, "Just in case you didn't think Cardio Challenge was hard enough, you'll have Sweat Intervals to tackle as well. 30 minutes of screaming, sweating, calorie-scorching madness."


 As with Cardio Challenge, Sweat Intervals has a warm-up and five rounds. The warm-up is the exact same one that you see in Cardio Challenge. Throughout the rounds, you do each move for about thirty seconds before moving on to the next. Moves get repeated throughout the round. Each round is five minutes, after which you get a thirty second water break.

Warm-up
Chest Open Jack: Jack the feet and do chest openers with the arms
Jack Uppercut: Jack the feet and do alternating left and right uppercuts
1-2-3 Knee: Side to side three times. Have arms at chest level and open to the sides. Bring up your knee and touch it with the same arm.
Cross Jack: Cross jack the feet. One arm at a time above the head.
High Knee Jab: Front jabs along with high knees.

(Repeat all moves again to complete the warm-up.)

Round 1

High Jump Cross - R: Jump off the floor extending your legs straight below you and bringing your arms over head. When you come down, do a cross punch to the right.
Squat Lunge - L: Squat, then jump your right leg back and left leg forward into a lunge. Jump back into a squat. Repeat on the same side.
Push-Up Punch: In plank, do a push-up. As you push your body away from the floor, lift one arm and punch it directly in front of you. Go back down into the push-up and then come up and punch with the other arm. Repeat.
High Jump Cross - L: Jump off the floor extending your legs straight below you and bringing your arms over head. When you come down, do a cross punch to the left.
Squat Lunge - R: Squat, then jump your left leg back and right leg forward into a lunge. Jump back into a squat. Repeat.
Push-Up Punch
Moving Jump Cross: Jump laterally to the side, then do a cross punch. Now jump to the other side and do a cross punch to that side. Repeat moving side to side and punching with alternate arms.
Squat Lunge - Alt: Squat and then jump your right left back and left leg forward into a lunge. Jump back into the squat and now jump your left leg back and right leg forward into a lunge. Repeat alternating lunging legs.
Push-Up Punch

Round 2

Moving Squat Jab: From a squat, jump laterally to the side. Punch left, right. Then jump back to the other side and do two punches again. Repeat moving side to side and punching.
Wide Pike-Ups: With feet wide and body in plank, do a pike up (raising your hips in the air so you are jumping into an upside down v-shape). Jump back into plank. Repeat.
Hurdle Drill: Go down into a runners lunge. On Shaun T's cue, pop-up and jump laterally, bringing legs up as if you're jumping over a hurdle. Go back down into runner's lunge. Repeat side to side on cue.
Moving Squat Jab
Wide Pike-Ups
Hurdle Drill
Moving Squat Jab
Wide Pike-Ups
Fast Hurdle Drill: For the last round of hurdles, you are continually jumping side to side with hurdle jumps -- no cuing; no going down into runner's lunge.

Round 3

Hop Hop Runner: Hop twice laterally and then curl the inside leg up and back into a dramatic running motion. Hop and run to the other side. Repeat side to side.
Power Jump - Squat Push: Do a power jump (where you jump from a squat into the air bringing your knees in towards your chest). When you land in a squat, lean forward, keeping legs in squat-position, and do a push-up. Come back up into squat position and ready for the next power jump.
Switch Kick Punch: As you punch your arms, kick your legs left and right as fast as you can and as high as you can.
Hop Hop Runner
Power Jump - Squat Push
Switch Kick Punch
Hop Hop Runner
Power Jump - Squat Push
Switch Kick Punch

Round 4

Free Runner - R: Jump up and kick the right leg front and left leg back. Repeat.
Ski Ab Power Knee - R: In plank, bring the right leg forward toward the elbow with the foot on the floor. Then bring the left leg in towards the chest, twisting towards the right side.
Squat Oblique Knee: Start in a squat position. Jump up and bring the right knee up, twisting the left arm towards the knee to engage the obliques. Go back into a squat and then jump up engaging the left side. Alternate side to side.
Free Runner - L: Jump up and kick the left leg front and the right leg back. Repeat.
Ski Ab Power Knee - L: In plank, bring the left leg forward toward the elbow with the foot on the floor. Then bring the right leg in towards the chest, twisting towards the left side.
Squat Oblique Knee
Free Runner - R
Free Runner - L
Ski Abs: In plank, jump both feet together to the left, bringing the knees sideways and towards the chest. Jump back into plank. Jump the knees to the right. Go back into plank. Go back and forth, side to side.
Squat Oblique Knee

Round 5

Burpee Lunge - R: Squat, put the hands to the floor and then jump back into plank (to perform a burpee without a push-up). Jump back into a squat and then jump the right leg forward and left leg back into a lunge. Repeat.
Hit The Floor: Move laterally side to side quickly and tap the floor with one hand and then the other. Keep in somewhat a low stance.
Cross Jack Jab: Do a cross jack with your feet, then jab forward.
Burped Lunge - L: Squat, put the hands to the floor and then jump back into plank (to perform a burpee without a push-up). Jump back into a squat and then jump the left leg forward and right leg back into a lunge. Repeat.
Hit The Floor
Cross Jack Jab
Hit The Floor
Burped Lunge - Alt: Squat, put the hands to the floor and then jump back into plank (to perform a burpee without a push-up). Jump back into a squat and then jump the left leg forward and right leg back into a lunge. Repeat, this time doing a lunge with the opposite leg. Repeat, switching lunges from leg to leg.
Cross Jack Jab

The workout then finishes with a two minute cool down with dynamic stretch. 


I really pushed myself hard throughout this workout and was very much in the game mentally. I definitely felt that this workout was a bit more difficult than Cardio Challenge. As with all of the Max:30 workouts, the goal is to push your self as much as possible, which means that mental engagement is key. Throughout the workout, it's important to focus on form and going as hard as you can -- whether that means jumping higher, moving farther laterally, or going faster. That's the key to Max:30, and it definitely takes determination. Insanity made you think about going as hard as you could too, but that mentality is focused on more in Max:30. The fact that the workout is "only" 30 minutes helps with that too.

I ended up maxing out at 26:20 on the first set of Cross Jack Jab. I was spent and had given it my all. The next three and a half minutes were a bit ugly. In a way though, that's the point. I felt like I had done the workout right and went all out. It's fun getting to do that; it's great knowing the discomfort will only last for thirty minutes.

As I have mentioned before, high intensity max cardio training is my favorite type of exercise. It's not for everyone and it's not for all the time, but I always find it to be a blast to push myself. For anyone who likes this type of exercise, Max:30 is a must do. The motivating charisma of Shaun T, combined with interesting and dynamic moves makes this a program worth having.

Sunday, December 14, 2014

Insanity Max:30 Review: Tabata Power

The second workout on the Insanity Max:30 workout calendar is Tabata Power. This thirty minute workout is considered more strength-based. The Max Out Guide that comes with the program describes the workout as, "Your strength training starts here with a traditional Tabata-style '20 seconds on, 10 seconds off' workout structure. This plyometric-focused workout will leave your muscles begging for mercy."


The Tabata Power workout contains a half dozen rounds. Each contain moves that focus on various body parts and are done back to back. You do 20 second of work and then get to rest for 10 seconds. Mentally, this is a huge help. In reality, your muscles get little rest because the moves you do in each round one after the other all focus on the same area of the body. So, for example, you do a bunch of different chest moves all in a row. Even with the breaks, you are definitely working those muscles as a result.

Here are the moves as they appear in the workout. My notes follow, where applicable, in parenthesis.

Warm-up

Each move is done for thirty second straight through until the four minute mark. You then get a thirty second water break.

Straight Arm Jack: Jack the feet and push the arms straight above your head up and down.
Scissor Chest Opener: Scissor the feet front and back and have the arms at shoulder level closing in front of the check and opening to a t-shape.
Lateral Lunge: Quick lunge side to side.
Downdog Spider: From the downdog position (from plank lift the hips in the air until you are in a downward v-shape), spider lunge left and right.
Straight Arm Jack
Scissor Chest Opener
Lateral Lunge: This time, instead of keeping the hands on the hips, touch the floor with the alternate hand.
Downdog Spider

You then move on to the main workout section. The rule is, "Twenty seconds on, ten seconds off" throughout each round. Then at the end of the round, you get a thirty second break. Rounds alternated between having a lower or upper body focus or core work. The last round incorporated moves from all the previous rounds each done once through without breaks for thirty seconds or a minute.

Round 1

Burpee Lunge - Alt: From a burpee, jump up and into a lunge. First plyo lunge left, then after the next burpee lunge right. After twenty seconds jog it out then repeat the burpee lunges for a total of one minute.
Plyo Lunge Jump - L: Swing arms back and up. As you swing the arms up jump up. Legs are in a lunge position with the left leg in front. Twenty seconds on, then a ten second jog.
Plyo Lunge Jump - R: Swing arms back and up. As you swing the arms up jump up. Legs are in a lunge position with the right leg in front. Twenty seconds on, then a ten second jog.
Splint Lunge Punch: Do a plyo split lung moving feet forward and back in a lunge position. Punch forward with the alternate arm (as front leg). After twenty second, jog for ten, then do another set of twenty seconds with a rest.
Back Lunge Kick - R: With the right leg moving, lunge back with the right leg and then kick it front. Twenty seconds on, then ten second jog.
Back Lunge Kick - L: With the left leg moving, lunge back with the left leg and then kick it front. Twenty seconds on, then ten second jog.

Round 2

Moving Plyo Push-up: Do push-ups, when you come up, you pop off the floor and jump side to side as you push out of the push-up. Twenty second on, then ten seconds of Child's Pose. Repeat for a total of one minute.
Push-up Pop-up: Push-up and then when you come up pop off the floor slightly lifting off arms. Twenty second on, then ten seconds of Child's Pose. Repeat for a total of one minute. (Note: This was a very challenging round with the plyo moves and push-ups all back to back. Many of the women in the workout switched to modified push-ups on the knees. I did this. Some would consider this maxing out, but I was still moving. I made a note of when I switched to modifications, but did not count this as maxing out because, according to the Max Out Guide, you only count it as maxing out when you stop moving, which I didn't do. I ended up maxing out at 25:12. I made notes in my iPhone calendar of both the time I switched to modified push-ups and when I maxed out. I will try to track and improve both metrics.)
Push-up Row: Do a push-up. When you come up, row up your arm against the side of your torso. Alternate arms, left and right. Twenty second on, then ten seconds of Child's Pose. Repeat for a total of one minute.
Knee Push-up Row: Same as the previous move but on the knees. Twenty second on, then ten seconds of Child's Pose. Repeat for a total of one minute.

Round 3

Fast Power Jumps: With legs wide, jump up bringing your knees towards the chest. Go as fast as you can jumping high. Twenty seconds on, then ten second jog. Repeat for a total of one minute.
Slow Power Jumps: Slower power jumps done on Shaun T's cue. Twenty seconds on, then ten second jog. Repeat for a total of one minute.
High Jumps: Swing arms from back to front and jump off the floor as high as you can from a squat up with legs extended. Twenty seconds on, then ten second jog. Repeat for a total of one minute.
Squat Knee Up: Squat and lift you knee. Alternate lifted knee from left to right. Twenty seconds on, then ten second jog. Repeat for a total of one minute. (Note: This move was basic and a nice rest from jumping. Those power plyo moves were intense, and this was a great way to recover.)

Round 4

Switch Kick Abs: Supine, scissor the legs and punch the opposite hand towards leg. Have the shoulders curled off the floor. Twenty seconds on, then ten second c-sit. Repeat for a total of one minute.
Switch Kick Abs - R: Have the left leg hovering straight a few inches off the floor. The right leg moves down and up and the opposite hand punches towards it. Twenty seconds on, then ten second c-sit.
Switch Kick Abs - L: Have the right leg hovering straight a few inches off the floor. The left leg moves down and up and the opposite hand punches towards it. Twenty seconds on, then ten seconds c-sit.
Scissor Abs: With hands behind the head and shoulders curled off the floor, scissor legs up and down. Twenty seconds on, then ten second c-sit. Repeat for a total of one minute.
"L" Hold - R: Hold the right leg up and the right a few inches from the floor. Have the shoulders curled up and the hands behind the head. Twenty seconds on, then ten seconds c-sit.
"L" Hold - L: Hold the left leg up and the right a few inches from the floor. Have the shoulders curled up and the hands behind the head. Twenty seconds on, then ten seconds c-sit.

Round 5

Tricep Dip Reach: In table top, do tricep dips. When you push-up, lift one arm and touch it to the opposite leg. Alternate left and right. Twenty seconds on, then ten seconds rest. Repeat for a total of one minute. (Note: I found it a bit difficult to get the balance right on this move and had to start a bit slowly. This may be a move that I would recommend practicing outside the Max:30 workout so that you can nail it when the time comes.)
Single-Leg Tricep Dip - R: Fast tricep dips with the right leg in the air. Twenty seconds on, then ten seconds rest.
Single-Leg Tricep Dip - L: Fast tricep dips with the left leg in the air. Twenty seconds on, then ten seconds rest.
Speed Tricep Dips: Fast dips with both legs on the floor. Twenty seconds on, then ten seconds rest. Repeat for a total of one minute. (Note: The triceps are small muscles and these back to back tricep moves were what really hammer me into submission. Here's where I really maxed out.)
4-Count Tricep Dips: Slow 4-count dips with both legs on the floor. Twenty seconds on, then ten seconds rest. Repeat for a total of one minute.

Round 6

Split Lunge Punch
Push-up Row
Switch Kick Abs
Speed Tricep Dips
Power Jumps

As with Cardio Challenge, the workout was appended with a two minute cool down that was dynamic and included some modest stretching.

Like all the Insanity workouts where you do bodyweight exercises, you are not going to be building huge bulk here. That being said, moving your body around definitely requires a good amount of strength. Bodyweight training is personally my favorite way to resistance train because it is most like what I do in obstacle course racing. For that reason, I really like this DVD. 

The leg segments are cardio heavy to be sure. In a way I liked that because it mixed things up a little bit. The back to back chest moves were brutal. The push-up section was no doubt the hardest as plyo-style push-up moves never seem to get any easier. (I mean, popping your entire body weight off the ground in a plank position -- how could that be easy?) Also killer was the triceps portion. As I said before the triceps are small muscles and they get a repeat pounding here. 

I definitely felt this workout was a challenge. Was it manageable; overall, yes. Was it still hard; without a doubt. I found the workout to be the perfect blend of challenge and do-ability. Shaun T was inspiring as always. I also felt that I was able to do more because I knew I only had to do 20 seconds. Mentally that was a big thing and kept me going when I may have quit earlier. It was still surprising though how long 20 second felt when you were on the last set of reps in a round. 

This workout plays to the kind of exercising I like to do -- bodyweight moves and some cardio thrown in. It's exactly how I like to structure my strength training days and aligns well with my goals. For someone wanting to be strong, this will work; however, if you want bulk, you may have to look elsewhere. If you've ever done any of the Insanity workouts or workouts with Shaun T you will know that's the case though.

Insanity Max:30 Review: Cardio Challenge

The first workout in Insanity Max:30 is Cardio Challenge. This workout takes the place of the Fit Test and serves as the main way to track your fitness. As your fitness increases, you can go longer before "maxing out" (i.e. needing to take a break). The Max Out Guide describes the workout like this. "This workout serves as your Fit Test and your introduction to the program. 30 minutes of the hardest cardio sequences you've ever tried... Welcome to Insanity Max:30."


The workout definitely reminded me a lot of Insanity, just with some different moves. It's fast cardio and you are moving as hard and as fast as you can as long as you can before a break. Compared with month one of Insanity, breaks are less frequent, the warm-up is quicker, and there is not a long stretching section. As with many of the new 30 minute Beachbody workouts, each DVD is stripped down to the basics and you are working from the minute you start all the way through. Difficultly-wise, I would rate this as similar to month one of Insanity -- just more focused.

I'll now review each section of the workout and all the moves. My comments, where they exist, follow in parenthesis.

Warm-up

Each move in this set is thirty seconds. You go through all five moves and then work through each one more time. This totals five minutes and is considered the "warm-up." After the five minutes, you get a thirty second break where you do some quick dynamic stretches.

Chest Open Jack: Jack the feet and do chest openers with the arms
Jack Uppercut: Jack the feet and do alternating left and right uppercuts
1-2-3 Knee: Side to side three times. Have arms at chest level and open to the sides. Bring up your knee and touch it with the same arm.
Cross Jack: Cross jack the feet. One arm at a time above the head.
High Knee Jab: Front jabs along with high knees.

(Repeat all moves again to complete the warm-up.)

You then move into the main portion of the workout. You do each move for thirty seconds and move through all the moves in the round. The round lasts around five minutes. You then get a thirty second break.

Round 1

Squat Kick - R: Squat and then kick the right leg. While kicking the right leg, hop on the left foot.
Pike-up Spider - R: Pike-up and then jump back into a spider lunge with your left leg back and right knee in the front.
10 & 2: Do a twisting jump where you jump between 10 and 2 on the clock.
Squat Kick - L: Squat and kick the left leg. While kicking the left leg, hop on the right foot.
Pike-up Spider - L: Pike-up and then jump back into a spider lunge with your right leg back and left knee in front.
10 & 2
Squat Kick - Alt: Squat and kick alternating legs. Hop on the standing (non-kicking leg).
Pike-Up Spider - Alt: Pike-up and then jump back into a spider lunge alternating between left and right.
10 & 2

Round 2

Medicine Ball Twist: Jack the feet and bring hands (together) up and over the head in an arc left and right.
Plank Jack - In & Out: Do a plank jack (jack feet while in plank). Then do an in & out abs, where you jump you feet in then out while in plank. (Note: I nailed this move, and it felt totally amazing. This is a fun one and definitely rewards you if you've been doing a lot of push-ups or plank work.)
4 Jab - 4 High Knee: Four jabs while standing and then four running high knees.
Medicine Ball Twist
Plank Jack - In & Out
4 Jab - 4 High Knee
Medicine Ball Twist
Plank Jack - In & Out
4 Jab - 4 High Knees

Round 3

Plyo Power Knee - R: Bring the right knee towards the chest. The foot on the floor hops out, slightly to the side, and then under the body.
Scissor Stance Jack: Squat then jump up and scissor the feet. When you are down in the squat alternate touching your hand to the alternate foot.
Shoulder Tap - In & Out: While doing In & Out abs do alternating shoulder taps. Tap the shoulder when the feet are out and have both hands on the floor then the feet are in. (Note: I find this to be the most challenging move of the workout. The coordination between arms and legs is difficult to get down. I got most of the moves in Max:30 pretty much right away, but this one had me going a bit slow at first as I tried to get the move down. It's definitely one I think I will need to keep practicing outside the workout to really get it.)
Plyo Power Knee - L: Bring the left knee towards the chest. The foot on the floor hops out, slightly to the side, and then under the body.
Scissor Stance Jack
Shoulder Tap - In & Out
Plyo Power Knee - R then L
Scissor Stance Jack
Shoulder Tap - In & Out

Round 4

Slap Back Jack: Jack the feet. Have hand down and swinging back and front, slapping in front of the hips and behind the lower back.
Suicide Burpee: Run 1-2-3-4 side to side, then do a burpee (where you squat, put the hands down, jump into plank, jump back into a squat, and return to standing). (Note: I have been doing a lot of burpees lately, as they often appear as penalties in obstacle course races if you fail an obstacle. That definitely helped with this move. I didn't suffer nearly as much as someone not accustomed to burpees. My advice: Do at least 25 burpees every other day.)
Plank Speed Tap - R: In plank, run the right leg front (towards the chest) and back out into plank. Similar to mountain climbers on the floor with just moving one leg.
Slap Back Jack
Suicide Burpee
Plank Speed Tap - L: In plank, run the left leg front (towards the chest) and back into plank.
Slap Back Jack
Suicide Burpee
Plank Speed Tap - Alt

Round 5

Chair Squat: In a squat with the hands touching the floor, bring hands over the head and do an abductor squat bringing the feet in together while keeping squatted.
Football Run: Wide football run. Follow cues to turn right, left, front, move side to side, and then sprint.
2 Jab - 2 Tuck: 2 jabs to the side, then two tuck jumps (where you jump and bring you feet up under your bottom, pulling the knees towards the chest). Then jab to the other side. Alternate side to side with the jabs after each set of tuck jumps.
Chair Squat
Football Run
2 Jab - 2 Tuck
Chair Squat
Football Run (Note: At this point, the participants in the DVD all circled up around the red circle in the center of the floor. It was an exercise kumbaya moment. While I thought I would find it corny, when I was doing the workout it was pretty motivating.)
2 Jab - 2 Tuck

The workout finishes with a two minute dynamic cool down with a bit of a stretch. It's brief and gets the job done.


If you like Insanity you will like this. Guaranteed. It's the same high intensity relentless impact cardio of the original Insanity workout. This workout left me dripping with sweat and with a huge grin on my face. If this is what Insanity Max:30 is going to be like all the way through I am going to be a happy camper!

Insanity Max:30 Review: Overview

Thursday this week, I was very excited to welcome Beachbody and Shaun T's newest workout, Insanity Max:30. Insanity Max:30 is a sixty day program, in the ultra-intense-cardio style of the Insanity workout series, which includes the original Insanity workout, Insanity: The Asylum Volume 1 and Insanity: The Asylum Volume 2. I have done all three programs, and written extensive reviews of both Asylum programs on this blog. I can say without a doubt that they are my favorite workout programs and that Shaun T, the instructor, is my favorite fitness personality.

Insanity Max:30 is most similar to the original Insanity workout in that no equipment is required. (The Asylum workouts use the agility ladder, resistance loops, weights, and a jump rope.) Unlike the original Insanity workouts, which range in length from 40 minutes to around an hour, all the Max:30 workouts are thirty minutes. The goal is to go hard and do as much as you can before you "max out;" their fancy way of saying take a break. Over the course of the sixty days you track how far you can go in the workout before taking a breather and by improving that time and going longer you see improvements in your fitness. 


When I took Max:30 out of the box I got to see everything the program came with. I received the standard program, which costs $120, and includes the following:

  • Month 1 and 2 workout DVDs
  • Bonus live Sweat DVD (from ordering through my Beachbody coach)
  • Workout calendar
  • Max Out guide
  • Nutrition guide
  • No Time to Cook guide



The workouts are broken into two months, each with four weeks. 



You do five thirty minute workouts a week and then have two days in a row off. Weeks one and two of month one are the same. In weeks three and four, there is one workout that gets added in (Tabata Power is removed and replaced with Tabata Strength). All four weeks of month two contain the same workout schedule. (In addition, Beachbody offers a second two month Max:30 schedule that adds in two workouts that you can get if you get the bonus program.)




Of course what everyone is interested in are the ten workouts (plus two bonus workouts included in the standard set). The workout feature 150 new moves and are based on the principles of HIIT training (high intensity interval training) and max-intensity cardio. This is balanced with tabata-style strength workouts where you do 20 seconds on and 10 second off in month one and 45 seconds on and 15 seconds off in month two.


Month One Workouts
(Note: Descriptions taken from Beachbody Max Out guide.)

In Month One, Shaun alternates killer cardio workouts and Tabata-style strength workouts, all in preparation for your Friday challenge, called Friday Fight.
  • Cardio Challenge: This workout serves as your Fit Test and your introduction to the program. 30 minutes of the hardest cardio sequences you've ever tried... Welcome to Insanity Max:30
  • Tabata Power: Your strength training starts here with a traditional Tabata-style "20 seconds on, 10 seconds off" workout structure. This plyometric-focused workout will leave your muscles begging for mercy.
  • Sweat Intervals: Just in case you didn't think Cardio Challenge was hard enough, you'll have Sweat Intervals to tackle as well. 30 minutes of screaming, sweating, calorie-scorching madness.
  • Tabata Strength: You won't see this until halfway through Month One because Shaun T takes it up a notch (or two) in this NO REST, Tabata-style workout. You heard right... 20 minutes, no rest, and we haven't even gotten to Month Two yet. 
  • Friday Fight: Round 1: You've been preparing all week and now it's time for Friday Fight. This workout will be a battle between your mind telling you to push to a new Max and your body saying, "OMG, are you serious?" And this is just Round 1.
  • + Ab Attack: 10: This 10-minute routine will feel like an attack on your abs but you'll love the results. Check out the Ab Maximizer Workout Calendar to see how you can get six-pack abs from this one crazy workout. (Note: You will find Ab Attack: 10 on all your cardio workouts.)


Month Two Workouts

You'll feel like you're right back at Day 1 when Shaun takes you to the max Month Two-style. The intervals all get longer, but the rest stays the same.
  • Max Out Cardio: This may be the craziest cardio workout you ever tried. Just wait till you get to the first Power Move. What minute are you Maxing Out at now?
  • Max Out Power: The intervals are longer in this "45 seconds one, 15 seconds off"Tabata-style plyometrics power madness.
  • Max Out Sweat: The more minutes you make it through, the more you SWEAT the the more calories you burn. You'll know why we say, "twice the sweat in half the time" from this workout. 
  • Max Out Strength: Max strength and max fat burn are what you'll get from this "45 seconds on, 15 seconds off" Tabata routine. Your arms, shoulders, chest, and core will be toast after this upper-body-focused strength workout.
  • Fright Fight: Round 2: The new "hardest workout ever." Every move is a minute in this final fight between your body and your mind. Who's going to win?
  • + Pulse: Aka Shaun's version of a recovery workout, a low-impact combo of stretching and small "pulsing" movements, so you still feel the burn as your body rejuvenates for the week ahead. (Note: You will find Pulse on both Fright Fight DVDs.)


In general, having sampled the first two workouts in the program, I would say this is most geared to graduates of other Shaun T programs, especially the original Insanity, as well as Focus T25 people looking to move to the next level (not to imply T25 isn't hard because it totally is; especially gamma). This is not a beginner program and is high impact -- you want your joints to be in good shape. You should be able to do jumping jacks and push-ups pretty well if you are thinking of doing Max:30. If you are new to exercising, I would not recommend it. However, if you are of at a moderately good fitness level, but can't do Insanity, Max:30 might be fine. There is a modifier throughout the program. You can even set the DVD to always keep the modifier on the screen. The modified moves are significantly easier and tend to be low impact. 

The focus of this workout program definitely seems to be cardio -- I will be able to confirm more when I have done more of the workouts. So far, I have done Cardio Challenge and Tabata Power (individuals reviews to follow with detailed move lists soon). I can say that this is no joke. Cardio Challenge is definitely just as hard as Insanity in terms of jumping and getting your heart-rate up. I consider myself very fit, and I can say that fact that I made it to 18:18 before maxing out is something I am very proud of on the first go around. If Cardio Challenge is any indication of what's to come, the moves seem a bit more challenging than in Insanity, by which I mean there is a bit more complexity to some of the motions. Everything is just as high intensity. Overall, the program might not be much harder than Insanity (both of them being very challenging); however the fact that we are breaking less frequently and not taking the long break for stretching (as with Insanity) definitely ups the challenge factor. 

I could not be more excited to get started with this program. For someone who loves high intensity cardio exercise like I do, getting Max:30 is a no-brainer. Shaun T always brings it, and this workout program looks to be no exception.

Saturday, December 6, 2014

#racelocal

I have been putting together my 2015 race calendar. It all started with a Facebook post on the NE Spahtens page. As those of you who follow my blog know, I have become a member of the Spahten, a New England-based obstacle course racing team. Through the team, I have met awesome people, and I always have someone to accompany me on my crazy activities. Back to the post, which stated that the Spahtens were going to be organizing a #racelocal Grand Prix.

The website defines it like this, "#racelocal is a movement to bring athletes and participants to high quality and proven New England owned and operated obstacle course races." After doing all of the OCRs that I did this year, I noticed a trend: The races I enjoyed the most were often the local ones. I love spending time up at Shale Hill way more than running a Spartan Race any day. I decided I wanted to try more local races, along with a few bigger races that are my favorites, and have that be my 2015 race year. As a bonus, the #racelocal Grand Prix offers rewards based on the number of races you complete. The first race gets you a medal and prizes increase as you go up. I have my eye on the hoodie you get for ten races, since I think that's where I will likely max out. 


After I decided to sign-up for the Spahten #racelocal Grand Prix, I noticed another Facebook post from Shale Hill. It said two magic words: Season Pass. When I left my job at Smith College for my new position at Amherst College last month, I ended up having to give up a bunch of vacation days that Smith paid me out. I decided to take that time and money and convert it into a "vacation" of a Shale Hill season pass. This pass gives me six training runs up at Shale Hill and entry into all of their 2015 races. All of these races count towards the Spahten's #racelocal. 



As a result, my 2015 race calendar is almost complete. I'll listing all the events I have signed up for and tagging them as #racelocal if they are counting towards the Grand Prix. I am doing all these races with the Spahtens. 

2015 Race Calendar

January 24: Blizzard Blast (#racelocal) in Dracut, Massachusetts. This is a 4 - 6 mile course and a favorite among the Spahtens. It includes interesting season aspects like a Christmas tree carry. This will be my first time doing this race.

February 7: Shale Hill Polar Bear 8 Hour (#racelocal) in Benson, Vermont at Shale Hill. Do as many laps of the 10K Shale Hill course as you can in eight hours. In Vermont. In February. I must be a special kind of crazy. I haven't done this specific race yet, but I have done many laps of the Shale Hill course and went up there last weekend to do a little training in the colder weather to prepare for Polar Bear.


April 11: FIT Challenge (#racelocal) in Cumberland, Rhode Island. I'm pretty sure this will be approximately 5K in length. The race director seems well connected within the Spahtens, so this is sure to be an awesome event!

May 8 and 9Ragnar Relay in Cape Cod, Massachusetts. When Jessica invited me to do Ragnar with the Spahtens again, I could not refuse. Not after all the fun I had last year. This was my first event with the Spahtens in 2014!


May 16: Bone Frog Challenge (#racelocal) in Charlemont, Massachusetts. I have been waiting three years to do this race! I have wanted to do this every year since I first heard about it (but couldn't because I had to work). After all, it's only a forty minute drive away. The race is nine miles and 40+ Navy SEAL inspired obstacles. I am very excited for this. People were comparing it to Shale Hill's course. 

June 7: Tough Mudder at Mount Snow, Vermont. I really enjoy Tough Mudder. It's always a blast. This is a 10 mile race up in Vermont and the past two years has been one of my favorite events of the year. It's more of an experience than a race. I love the camaraderie and spending time with my teammates. I made a lot of friends at Tough Mudder last year, and we're all planning to race again in 2015. 


June 21: Shale Hill Relay (#racelocal) in Benson, Vermont at Shale Hill. This race, which I will be doing for the first time, has you join forces with two other teammates and split the Shale Hill course in thirds. You are required to carry a crazy "baton" through the course. Last year's race featured batons that were pool noodles and the like. 


July 18: Shale Hill Tri-Obstaclon (#racelocal) in Benson, Vermont at Shale Hill. Here is where the whole Shale Hill season pass thing starts to get a bit dicey. In an interesting way. The season pass will definitely be this year's big challenge. Tri-Obstaclon is a triathlon with biking, swimming, and an obstacle course. We will bike six miles to a lake, swim 300 meters, bike back and then do either the 5K or 10K course. Considering I haven't been on a bike in a decade and don't own a bike this will be fascinating to say the least. I am preparing by doing some biking at the gym regularly. Now to find a mountain bike...


July 25: BattleFrog in Barre, Massachusetts. BattleFrog is still a new race, but it's been getting some amazing press. Like Bone Frog, BattleFrog is Navy SEAL inspired, and it really brings it with the obstacles. I actually won a free entry to the Tri-State BattleFrog in New Jersey last year and had a wonderful time. This year, BattleFrog is bringing the race to New England in Barre, which is only a 40 minute drive from Amherst. Count me in!


August 1 and 2: 24 Hours of Shale Hell (#racelocal) in Benson, Vermont at Shale Hill. 24 hours, as many laps of the 10K Shale Hill course as you can. What can I say: Season Pass. In other news, anyone want to lend me a tent?


August 16: Shale Hill Moss Anniversary / Benson Bear Race (#racelocal) in Benson, Vermont at Shale Hill. This will be a more traditional race on the 10K course at Shale Hill. Honestly, there is never a day when I don't want to be up at Shale Hill, so this is sure to be a lot of fun.


October 24: Shale Hill Halloween Fun Run (#racelocal) in Benson, Vermont at Shale Hill. I did this race this year with some of the Spahtens and we charted our own very Special K loop that was a cross between the 10K and 5K courses. (We probably did around five miles.) An evening obstacle course run on a haunted course. Very entertaining. 


That's how my 2015 season stands so far. For those of you who are careful counters, you'll notice I am at nine #racelocal races. I clearly need one more to hit ten races and get the desirable hoodie. #racelocal races are still being announced, and I am hoping something comes up in March or September since both months are race free for me, as it now stands. There looks like one September race that I might pick up. They even have a Sunday option in case I have graduate school classes on Saturday again next fall. Either way, it looks to be a very exciting year where I will get to spend a lot of fun weekend days with the Spahtens!

Wednesday, October 22, 2014

Shale Hill Halloween Run

The event on my calendar that I had been most anticipating -- the Halloween Run at Shale Hill! I've been up to the fixed obstacle training course at Shale Hill in Benson, Vermont a couple of times now, first for the NE Spahtens training weekend in July and then again by myself to train over the summer. It is, without a doubt, one of my top five favorite places. When they posted that they were going to be having a Halloween race, I knew I had to sign up. After all, who doesn't love racing a haunted 10K obstacles course with over 50 obstacles at night?

Shale Hill offered both a 5K and 10K option for the Halloween Run, so it was "friendly" for everyone. Honestly, if you are a person who even thinks you might be interested in obstacle course racing, you should head up to Shale Hill. The course is definitely challenging, but I always have no fear when I am there. Owners Rob and Jill take such good care of you. Plus, the course never strays more than a mile away from the main office / barn where you start. If you're having a rough day, you can easily just make it back to the finish. 

I had coordinated to stay over at the apartment at Shale Hill with a few of my fellow Spahtens. After my Simmons library science graduate school class on Saturday morning, I headed up to Benson to "check-in" at Shale Hill and get ready for the 5:00 p.m. race start. The apartment was open when I arrived and I found it clean and well-appointed with sleeping for seven (if people don't mind sharing beds) plus a full kitchen with everything you could need. It rents for a very affordable $150 / night, so if you want to go up to Shale Hill and stay over, I recommend emailing them to see if the apartment is available for rent -- bonus points for splitting it with many others so you only have to pay $30 or so per person. I was splitting the place with Paul, Steve, and Sean (plus family).

After changing and meeting up with fellow Spahtens Paul and Steve, I headed over to the main office where I was given a bib and goodie bag with a Shale Hill sticker and Clifbars. I also got an awesome ladies-fit Shale Hill t-shirt. I chatted with Jill, festively dressed as a gypsy, who asked if I was doing the 10K or the 5K. I said I was planning to do the 10K but would see how I felt. Jill told me the race was timed -- serious business since the past time I had "raced" at Shale Hill it had been with the Spahtens, and we had kind of done our own thing. 

One of the huge benefits of renting the apartment at Shale Hill was I could quickly drop off my goodie bag before the race. I then headed out to the area in front of the office where Rob was giving some announcements. He let us know the course was wet from the rain in the afternoon and also let us know the penalties -- jacks for the 5K crowd and spider push-ups for the 10K crowd. People were dressed in costumes. There was a crowd of around three or four dozen and the atmosphere was fun and light! This was a timed run, with additional goodie bag prizes, but we were all there for a good time. 


Paul, Steve, and I headed to the starting line with the 10K group. Steve and I planned to do the 10K and Paul planned to do the 5K, but we decided we'd all head out together and just see how it went. We could run our own race, having fun, and let Jill know we were ineligible for prizes when we finished if we ended up doing the Special K (i.e. choose your own race distance). Soon we were off!



I won't recount all the amazing and super awesome obstacles that are at Shale Hill. (I do a good job of that in my big post about going to Shale Hill with the Spahtens, found here.) The bottom line is that Rob has the most challenges and fun obstacles around. If you want to learn how to tackle the course, email them and set up a training date to run the course with Rob. There is no better teacher, and you will feel prepared to tackle this course and anything else. 


Since we started the course at 5:00 p.m., we started in the daylight. There were volunteers around the course dressed in Halloween costumes who jumped out at us and then said things like, "Great job!" and other general encouragements. It was not terrifying scary; more scary fun! Everything felt festive with the costumed volunteers and Rob checking in on us on his ATV with his intense Halloween outfit.


There were also Halloween decorations on many of the obstacles -- think a mummy hanging from a wall. It gave the entire thing a fun atmosphere. Another bonus -- unrelated to Halloween but very cool -- were the photographers all around the course who took all of these photos I am posting to my blog. Rob and Jill posted these photos just one or two days after the race on their Facebook page for free with encouragement to download. Seriously, what other race is that awesome with their photos. 



As we hit the first wooded section of the course with the many climbing obstacles, like the abacus, linkin logs, and the ladders, it started getting a bit darker. At the linkin logs we had our biggest scare when a volunteer chased us with a running chainsaw. He was definitely eerie; not one of your encouraging volunteers. 

When we emerged from the woods Paul, Steve, and I decided to diverge a little bit from the standard 10K run. We ended up skipping around a mile in the woods, bypassing the traverse wall, hoist wet barbed wire crawl, Alcatraz wall, and balance beams. Instead, we stayed out on the meadow area where we hit up the cliff jumper and fireman's tower. 


Because I am obsessed with the obstacle, the loom, we decided to follow the 10K path after the town. We had what I consider the second best scare of the race right after the loom when we reached the hay bales. Here a zombie jumped out from in between the bales. (To be fair her scariness dropped when she assisted Steve who had gotten tangled in one of the bits of twine holding the bales together.) 

At this point it was getting very dark, so we decided to skip the bucket carry and start making our way towards the finish line. I should say that getting to do an obstacle race mostly in the dark was a new experience. I had done some of the Spartan Beast in the dark, but at that point I was kind of suffering too much to enjoy it. Getting to do Shale Hill in the dark was the opposite; it was a blast. I loved getting to go along with my headlamp and enjoy the course in a completely different way. It didn't hurt that I was with friends, which definitely made the entire thing way less scary.  

We had less than a mile to go. Steve, Paul, and I gave the monkey bars a try, but my hands were getting cold and my grip strength was gone. Similarly, I only made it through about half of the Tarzan swing. I promised myself I would come out and practice on this very challenging obstacle the next day. 

A quick run through some ups and downs and over some walls and we were at the finish line. Jill gave us our time -- 2:22. When we told her we'd done the Special K, which ended up being just over five miles (this time), Jill knew what we meant -- we Spahtens are a crazy bunch! 

We headed into the apartment for a quick shower before hitting the after-race potluck. The food was plentiful as was the local chocolate milk that Shale Hill is famous for offering. I am not a milk drinker at all, but I always love to have a chocolate milk after a race (or during!) when I am at Shale Hill. Local Shale Hill chocolate milk probably makes up around 95% of my milk intake for the year. (The other 5% is the very small amount I put into tea.) The company, of course, was stellar. I want to add too that Shale Hill is pretty much the only race series I have done where you actually get to spend time with the race director. Rob came up and checked-in with us multiple times on the course and hung out with us at the party. Both he and Jill made sure we were comfortable in the apartment. They make you feel like their best friends when you come to Shale Hill and the hospitality cannot be beat!


As the largest team there, we took a great team photo. From left to right: Steve, Sean (on the floor), Paul, me, Heather, and Geoffrey. Heather is an awesome blogger with her own .com: http://relentlessforwardcommotion.com/. I am sure if you are reading this, you read her blog, but if not, you totally should!


After the party, I headed to bed while the gentlemen stayed up by the bonfire. I slept very well and was able to get up fairly early the next day. Rob and Jill had both said that I could go and play on the course on Sunday. While Steve, Paul, and Sean, plus family, all headed out, I went to go and run around the course. My fingers and arms were a bit fatigued from the run Saturday night, also it was cold -- in the lower forties -- so I decided to only do an hour or so on the course. I ended up doing 1:15 and hitting up some of my favorite obstacles as well as the one mile that we missed during our Special K loop on Saturday night. It was great to get up, roll out of bed, and get to run the course. Again, I cannot overstate that Rob and Jill offer the best hospitality!


Shale Hill's Halloween Run was a blast! It was a fun run in the truest sense of the phrase. I had a wonderful weekend away with my team, the Spahtens. The Halloween Run was festive and a great way to celebrate Halloween doing something I love. I will definitely try to make this race again next year. Any time I can make it up to Shale Hill is a good time. 

Monday, September 22, 2014

2014 Spartan Vermont Beast

The bottom line: brutal. The Spartan Vermont Beast -- World Championships at Killington Ski Resort in Killington, Vermont is infamous in obstacle course racing circles. I have not been nervous -- really nervous -- for an obstacle course race in a very long time. However, going into the Spartan Beast, my first attempt at the 12+ mile Spartan Race distance, I was feeling stress. I was stressed about my gear. I was stressed about my fueling. My training. The reported elevation. Stories from last year's race. Everything. To make matters worse, it was a very busy and stressful time in my life overall with a lot of action at work and graduate school having started a few weeks ago. I usually can't wait to get to my next obstacle course race, but I was dreading the Beast. 

I had a bit of a rough week and felt fairly unwell on Saturday. Not a good portent. All that being said, I had trained hard for three months for the Beast, and I wasn't going to miss it for anything. Seth and I got up bright and early and left Amherst at 6:10 a.m. to make it to Killington for the 10:00 a.m. NE Spahtens team heat. Most everyone I know on the the team was planning to run on Saturday, so I had met up with a new (to me) Spahten, also named Nicole, and we had made plans to run together on Sunday. 

From the car ride up to Killington, I could tell Sunday was not going to be my day. I felt sluggish, dizzy, and slightly nauseous; not an auspicious start. On the plus side, I was feeling good about a couple of things. First, the weather, which had looked like it was going to be rainy, was proving to be great: sunny with a predicted high in the low seventies. Perfect OCR weather. Second, I was feeling good about my gear and nutrition. I had packed early in the week so as to feel prepared and have less weighing on me towards the day of the race. I felt like I had nailed it. 


Nutrition:
-Sharkies Turbo Chews
-GUs: Mostly to give out on the course in case I saw anyone struggling -- I've started to like gummy fuel more then GUs for my OCRs.
-Larabars: I was planning to be out on the course for anywhere from 8 to 10 hours. I wanted some solid food.
-Mio: A drink mix, like Gatorade, to help with keeping my electrolytes balanced. The Beast was notorious for causing cramping, and I did not want to fall victim.
- Chia chews

Gear:
-EMS Squito hydration pack: I swear by this thing! My hydration pack would carry all my food and my water. Hydration packs are required for the Beast by Spartan.
-Emergency Poncho: Reflects 90% of body heat. There were reports of people not finishing last year's Beast because of hypothermia. This scared me as much as the talks of intense elevation. I wanted to be prepared. I also threw a hat in at the last minute.
-Headlamp and glowsticks: Required by Spartan for anyone who was going to finish after 7:00 p.m. If you didn't have them, you'd be pulled from the course.

I put everything I could into waterproof bags, since I would be taking my pack through the water obstacles. I managed to fit it all into the Squito.


I also laid out my clothing. I was going to wear my team shirt, black capris, and my Injinji toe socks no matter what. Depending on weather, I had options for wearing my Spahten sleeves or an Under Armour base layer. I ended up going with the base layer to be safe, but took it off pretty early into the race when the weather proved nice and I started overheating. I paired this with my favorite OCR shoes, Icebugs.


I packed my standard bag of race gear and was ready for the race: before, during, and after.


When we got to Killington everything was pretty straight forward. We were able to park on-site about a quarter of a mile away from the main area. Parking, as per usual with the national races, was $10. Regardless, I was happy to be parking on-site. No bus required!

We walked up the hill to the festival area. Seth and I had pre-printed all our wavers, so registration went fairly smoothly. Oddly there was a descent sized line where I had to go to check-in (check-in is done by bib number), and most of other lines were completely empty. The line moved pretty quickly though, especially because I was racing on Sunday when there tend to be fewer people.

Once we were in, we immediately began to search for the Spahtens' tent so that I could meet up with people. Seth must have Spahten intuition because he directed us in the right way and soon we found the tent. 


Joy! A bunch of people I knew where there. A group that had raced the Beast yesterday were staying on to either volunteer or run the Charity Spartan Sprint. I got to see a bunch of Spahten friends. Even more exciting, Jesse, a friend from Tough Mudder 2014, was there. He had run the Beast yesterday and was planning to run the Ultra Beast (two laps of the Beast) today, but had unfortunately hurt his shoulder. He had originally planned to bag on Sunday completely but instead decided to "just" do the Beast. I was thrilled and asked him to race with us.

Jesse and all the Spahtens at the tent who had raced yesterday asked my starting time and recommended starting a.s.a.p. because the course was hard and taking people a long time. I messaged Nicole, who I was running with. She soon arrived with a couple of other people she was planning to race with and the three of them plus me and Jesse headed over to the starting line. We wanted to get this started! We pulled out group together and headed through the starting gate.


Spartan reports the 2014 Vermont Beast as covering 14.5 miles and 7,000 feet of elevation. This measure does not include any obstacles. When those are included, we ended up covering between 15.5 to 16 miles with 7,000 feet of elevation. The race was so long and so taxing, that I can't say I 100% remember all the obstacles and their ordering. I will attempt to recount the race as best I can.


The course started with a climb. I was still feeling fairly dizzy and Nicole and her group pulled head of me and Jesse, who was very appropriately tired from yesterday. We met up again at the first set of obstacles where we had to go under a short net and over a wall, probably around five feet. From there it was more climbing up Killington to a set of Over-Under-Throughs (go over a wall, under a wall, and through a wall with holes). At this point, Jesse and I were somewhat behind Nicole and her gang. We decided in the interest of each of our races to split up. Jesse and I were the new team.

It's hard to describe in words what the terrain was like. For the start of the race, we were ascending a double black diamond ski slope (or some sort of diamond ski slope -- I admit it; I don't ski). The ascent was hard, though this was probably, in retrospect one of the shorter and easier climbs of the day. I was still feeling unwell, so it was a haul. At this point we were following some cleared hills, but the terrain in general was not so clear cut. While we started off on ski slopes, throughout the course, we wandered through wooded areas, which were some fairly uneven trails. There were rocks and tree roots everywhere. If you were on a flat stretch of ground, I guarantee you were facing technical terrain in the woods. While climbing was hard, the descents were also brutal. The ones along the ski slopes in the cleared areas were the worst. They were steep enough to make your quads scream. Going up the mountain was at times so challenging that I had to keep counting in my head to keep my feet moving. ("One foot fall. Two foot falls.") There were sections of incline where I was almost on all fours trying to pull myself up. There were sections of declines where I sat on the ground and scooted down the hill because I didn't want to take a tumble. The Spartan Beast did not have that many more obstacles than most other races. What set the Vermont Beast apart was the terrain -- the exhausting mind-sucking climbs and the terrifying descents. This is where the mental fortitude really came into play.

After splitting into our new two-some, Jesse and I continued to make our way to the next obstacle. This was the first of two sandbag carries. The course featured a half dozen carries in all: two sandbag carries, two bucket carries, a log carry, and the Atlas carry. The course designer for the Vermont Beast, Norm Koch, loves to work in heartbreaking terrain and lots of carries. This race was emblematic of that. The first carry was not a bad one. We were using the Spartan pancakes (pancake neoprene sandbags). There were different weights of men and women. We had to take our sandbag up and around a short incline and decline. This was perhaps a slightly heavier weight than at the Spartan Sprint in Amesbury, but overall it was not a killer carry. 

We then go to head down the mountain where we hit the first of two bucket carries. Like the first sandbag carry, this was the easier of the two carries of the bucket-type for the day. The carry was not quite as hilly as the next one and a bit shorter. Regardless, I always have a hard time on the bucket carry as the weight of the bucket to my weight is not a good ratio. I had to take a few stops along the way, but was able to make it. 

From the bucket carry, it was a short jog to the traverse wall. I love the traverse wall, and it's always been a favorite obstacle of mine. I tend to nail it. When Jesse asked me if I wanted him to spot me, I said I would be good. However, the traverse wall was a humbling experience and showed me how "off" I really was that day. I made it about a third of the way along the wall before falling off. I have never, ever failed the traverse wall before. I was stunned as I went to do my 30 burpee penalty. 


We were about 3.5 miles into the course at this point. We had done a few obstacles but most heavy hiking. We were moving towards the big water obstacle of the day. Early reports said we'd be doing a 200 yard swim. In the middle, we'd have to climb a ladder and then do a Tarzan Swing across five ropes on the underside of a bridge.

Jesse and I arrived at the water obstacle. I was not too worried the the length of the swim, but was worried about the water temperature. The water had apparently been around sixty degrees the day before and it had rained overnight. When I was thinking of this race before race day, I had worried I would get into the water and never warm up. Fortunately, the day was sunny and mild instead of rainy and cool, as the forecast had originally stated. I was much less worried about the water as a result, even though I am very sensitive to the cold. I love swimming and the water but I hate the cold, so I had mixed feelings of anticipation and trepidation about this set of obstacles. 

At the water obstacle, we came upon a fellow Spahten, Jeff, who was volunteering. We said a quick, "Hello," and Jesse and I grabbed life jackets. I had considered maybe not using one since I'm good in the water and the life vest was optional, but I figured it was better to be safe.


Taking a life vest may have been one of my best moves of the day. I got into the water which was so cold I could not catch my breath. I was stunned and gasping. Having the life vest certainly made me feel much better -- I was safe at least. I began to swim as quickly as I could so as to try to warm up. It didn't help much, but at least I was soon able to breath again. I made my way over to the ladders on the underside of the bridge. We were supposed to climb the ladder, ring a bell and then swing from four or five short skinny ropes (called the Tarzan Swing) to ring another bell. This is one of the most failed obstacles with an almost 90% fail rate. Now I know why. I was able to get up the ladder. I honestly had trouble getting to the first rope because of my short arms. I finally grabbed it, but my fingers were frozen from the water and I could not get good enough purchase on the very thin rope or get the momentum going. I splashed back into the water and swam back to shore.



After our burpees, we had to head back to the pond and follow the edge in waist deep water. I was actually pretty acclimated to the water at this point and waded along feeling pretty okay. The cold water had cleared my head a little, and I was feeling slightly less dizzy than I had earlier in the course.

We began to hike what would be the first major ascent of the day. There may have been a wall to climb over, but mostly I just remember hiking up the mount. We actually hiked continuously upward for about a mile before getting to the next obstacle. It was steep and long. I was feeling pretty terrible at this point again. I was very happy when we arrived at the Atlas Carry and saw the volunteer was one of my favorite Spahtens, fellow-ginger and Ragnarian, Mike. I was so happy I ran and hugged him. (As a note I think he was happy to see me to because he shouted when he saw me, potentially alarming his fellow volunteer.) The Atlas Carry requires you to pick up a heavy bounder from a divot, carry it a short distance, put it down, do five burpees, and then pick it up and carry it back. Getting the weight lifted is the hard part because the walk with it is quite short. I was actually able to do it without to much difficulty. 

We didn't have to walk far (thank goodness!) until we came to the first barbed wire crawl. This one was fairly short and over some really nice smooth mud. It actually didn't require crawling over rocks and dry dirt -- what a treat. Because I was still not feeling too well I mostly crawled under the barbed wire instead of rolling. I didn't want to get dizzy. 

Also, I was beginning to sense a trend. There were two sandbag carries, two bucket carries, and two wire crawls, and in all cases the first one was the "easy" one. With the way I was feeling this was going to be a challenging day.  

A short walk from the barbed wire crawl was the log carry. As a bonus, we came upon fellow-Spahten, Jessica, volunteering at the log carry. Being with Jesse and seeing so many friendly faces on the course was really making a difference and was helping keep me motivated and my morale high, especially considering the circumstances. The log carry was actually a bit devious. The logs were very large and quite heavy. As with all the carries, we had to walk up a stretch of hill and then down another. The uphill was brutal. I tried a few ways of holding the log (on my shoulder, in front of me), but it was all hard. Coming down was definitely an improvement, but I had to make sure not to drop the log and send it tumbling down the hill in front of me. 

Next up was an actually nice bit of trail running that was gently downhill. It was probably the only bit of running that I really enjoyed that day. The path was smooth and not clogged with roots or rocks. Jesse and I could actually move along at a good pace. We jogged along to the next obstacle, log hop. 

At log hop we again got to see a friendly face voluteering, Spahten Aaron, with whom I did Ragnar. At Jesse's very good suggestion we decided to help each other through the log hop. For this obstacle, you had to hop from stump to stump four times, then cross a narrow log balance beam, and then hop four more stumps. Jesse held my hand for balance as I went through the obstacle. We then doubled back and I held his hand as he went through.

Next up was a bit more downhill trail running followed by a 7' wall. It was then back up and up. This constituted part two on the intense climb to the summit. We had some brief zig-zags through the woods where we got a brief reprieve from going upward, but mostly it was slow climbing. I was feeling quite nauseous at this point, which was one of the lowest points for me during the race. We were about seven miles in, so around half way, and I was struggling. 

After an intense bit of climbing we came to an a-frame cargo net. Music was blaring and I was just feeling pumped to have a break from all the trekking. From the a-frame, which was a quick up and over, we continued upward through some woods. Here the climbing was not as steep, and we were able to do a fast walk in the woods, as much as the terrain would allow. Right before hitting the summit, which would be our highest point of the day, we hit the tractor pull obstacle. We had to take a rock on a chain and drag it down and then back up a short bit of hill. This obstacle was really quite easy and the weight wasn't bad. Even feeling as sick as I did at this point, I was able to make it through. 

We then continue the short walk to the summit where we met up with Seth. He was sporting Gatorade and Clifbars. We gratefully took each. "I feel terrible. I am never doing this again," I said for the first time that day. I would think it many more times.


There were two obstacles at the summit. The first was the memorization station. The second was the spear throw. At the summit, we walked over to a board. Depending on the last two digits of our bib, we had to memorize a word and set of numbers. This was mile 7.4. We would not be asked our numbers again until after the Tyrolean Traverse at over the half marathon mark. I can still safely say today I remember my memorization -- Hotel 143-5526. 


From the memorization station, I headed over to the spear throw. Jesse nailed his throw. I missed. The spear throw seemed to be sorter than in Amesbury. I was able to make the distance this time, but threw to the side. After, Jesse showed me some of the technique he uses for his spear throw and even demoed with a perfect throw. Two in a row -- impressive. I was feeling weak after the throw, and needed to do burpees. Seth stepped in and split them with me doing 15 to my 15. I have never been more grateful. 


After the spear throw and burpees Jesse and I left Seth and headed back down the mountain. (Seth headed down the mountain too, but he went down the way he came up -- in the gondola [fancy!].) Jesse and I, of course, headed down on foot. I had been eating consistently through the course and drinking, but something about the Gatorade really helped. In the long run downhill after the spear throw and seeing Seth I began to feel a little bit better. The worst of my nausea passed and my dizziness lifted. Thank goodness. I definitely started to enjoy the day more. At least now I could "embrace the suck" without having to worry about keeping down my calories.

I feel like there must have been an obstacle or two on our downhill trip, but I honestly don't remember. The next thing I recall was that we were at the bottom of the hill by the inverted walls. There was a water stop, and I had to use the bathroom, so I ducked into the woods to do so and completely forgot to check my pack's water level. Big mistake. I hastened over the inverted wall to go catch Jesse at the second bucket carry not realizing that I was almost completely out of water. It would be two miles, almost an hour and a half, until I was able to refill my water again. While Jesse generously let me drink some of his water, this was a huge oversight on my part and a rookie mistake. It's hard to take in calories without water, so I definitely under-ate during this point of the race, which did not leave me feeling my best.


The second bucket carry was immediately after the inverse wall. As I've said before I have a lot of trouble on the carries. This one was quite a bit longer and steeper than the first carry. Though I wasn't feeling sick anymore, I was already quite tired. Knowing the trouble I have with carries, Jesse recommended partly filling my bucket, doing the carry, and then doing the mandatory burpees. There were a number of other racers I saw doing this too. Some people might be opposed to this idea, but I swear that I gave this race 100% and have no regrets. Doing the bucket carry this way was still me giving it my all at this point. I actually finished the bucket carry and none of the volunteers noticed that I didn't have it filled all the way. Still, I did the burpees while waiting for Jesse. I believe in running your own race, but I also believe in being honest.


I knew from Jesse's reports that the next few miles were going to be tough ones. From the Bucket Brigade at around mile 9.5, it was going to be the second very significant climb of the day and the hardest. It was a super steel uphill crawl. I was struggling to put on foot in front of the other. I again employed my technique of counting steps. The mountain was so steep at points that I was using my hands along with my feet. It was one of the most grueling moments in any race I have ever completed. We had covered around ten miles and were now spending almost half an hour just climbing and climbing. It was brutal beyond words. 

I honestly have very little memory of this part of the race other than of being thirsty and being physical and emotionally exhausted. If there were obstacles other than me versus the mountain, I don't remember them. I wanted to stop, but there was no way that I was going to quit at this point. I have never been much for collecting medals, but at this juncture in the race I wanted that medal. Having Jesse there to talk with was a huge help. Also, it was great that he had done the course before. We had to nail this uphill, tackle a very technical downhill, do a second sandbag carry, and then, Jesse said, the rest was no problem. 

We made it to the top and immediately went down through some dense areas of rock and root laden trail. Jesse, being faster than me on the downhills, got a little ahead. I took the chance to chat with a fellow racer who had traveled from Kentucky. It was his first time in New England, and he thought it was beautiful. 

I met up with Jesse again at the tire pull. He very kindly helped me pull the tired up the hill and then I walked it down. At Amesbury the tire pull was on level ground, which was definitely much easier than at the Beast on an incline. I was very glad for Jesse's help.

Before Jesse and I had briefly split up again for the next downhill run, I mentioned my fear about the sandbag carry. The second sandbag carry was not like the first. Instead of pancakes it was 60 pound bags of sand, like what are used for holding back floods. The sandbag carry was terribly long and steep. It was one of the first obstacles I saw when I was organizing myself in the Spahtens' tent before the race, and it made me very nervous to look at it. I could not imagine making it up and back with 60 pounds on my back. I had also heard that 45% of the field on Saturday did not finish (DNF). Apparently a lot of these DNFs happened at the second sandbag carry. This carry was around 12 into the 16 mile race. There was no way I was going to get that far and not make it, so I needed a strategy. 

I caught up with Jesse at the bottom of the mountain at the sandbag carry. He had been scouting ahead trying to find us some "good bags" for the much-feared carry. Many of the bags had been torn apart and tied back together after previous runs up the hill making them much less heavy than the original 60 pounds. Jesse found a pair of perfect ones, and we started tackling the carry. We also met up with Seth at this point who ran and got me some much needed water. I was exhausted, but I was very happy to pass the final obstacle that I had been dreading.


In all my worries about the Beast pre-race, there had been one thing I was really really looking forward to, The Rig. A hike uphill after the sandbag carry, and there it was! The Rig reminded me of American Ninja Warrior. You had to swing from ring to ring four times, then transfer to a monkey bar, swing to two more cube shaped monkey bars, then a regular monkey bar. From there to you transferred to two swinging monkey bars. Next you grabbed a rope and used that to transfer to a set of four rings you had to step through. Finally you reached up to grasp a last hanging ring, rang the bell and jumped down. All of this was done without touching the ground. So exciting and perfectly suited to my strengths. I nailed it! Without a doubt my best moment of the day. I was psyched. (Here's a picture of The Rig with a slightly different set-up I found online to give you a sample of what it's like.)


I was feeling the best that I had felt all day after the success on The Rig, which was met with admiration by the men who witnessed me doing it, which always felt great. Spartan racing is a male-dominated sports with around 75% of participants being male. I am always pleased when any men on the course are impressed by something I, a very small woman am able to do. Maybe that is bad, sexist thinking, but it's the way that I definitely feel since men tend to be strong on upper-body exercises.

From The Rig, we headed down the hill to Jesse's favorite obstacle, the Tyrolean Traverse. This obstacle has you go over or under a rope and drag yourself along over the water. You had to make it to the bell, ring it, and then drop into the water and wade to shore. I have mixed feeling about the traverse. When you get it nothing feels better, but it's a tricky obstacle. It tends to be painful, in my opinion, and getting the proper technique is key for me. I like to do the first half on top of the rope and then drop down and do the second half of the traverse below. This lets me use different muscles and not get too sore. 

I have about a 50% success rate with the traverse. I've made it twice at Shale Hill and failed it once there. I failed the traverse at Battlefrog where I wasn't able to get on top of the rope and had to do it all below. The good news was that it was easy to do an on-top technique at Spartan. I moved along on the rope for a while and then swung down below. I then moved towards the bell. The rope was definitely loose which meant I had to go uphill somewhat to get the bell. What a challenge, but I made it and then dropped into the water. I must have made a good impression because later when I was getting my finishers t-shirt a group of three men told me how they had really liked my work on the Tyrolean Traverse. 


We were now past the half marathon mark and had only a couple of miles to go. We wove through a flat section of woods. "Memory check up next," Jesse reminded me. Hotel 143-5526. And we were off. It was getting later, and we really were ready to be done, so Jesse was pushing the pace. 

We were now in the obstacle-dense final stretch. It was time for the rope climb. After 8.5 hours on the course, here we were. Jesse had hurt his shoulder the previous day, so he did burpees. I had never failed a rope climb and here was one with knots. I had seen the rope climb when we drove in earlier that day and thought it looked great. The knots, which I had never had the benefit of before, should make things easy. I made it 4/5 of the way up the rope before I could not move. I had less than two knots to go to hit the bell and my arms would not work. I tried as hard as I possibly could. Seth, who was watching encouraged me, and I could not do it. The cumulative fatigue of the day and something like 14 miles of intense climbing had gotten to me. It was a humbling experience.


Right next to the rope climb was another spear throw. 30 more burpees. I was hurting. After the spear throw, the obstacles continued to keep coming back to back. We made a quick jog to an 8' wall. Jesse helped me over, and then I came around and helped him. It was then onto the second barbed wire crawl of the day. This one was one of the nasty kind with rocks on dry ground. And it was long. Not quite Amesbury long but pretty close. It was also fairly low compared to the first crawl of the day, so I took off my pack. As I navigated through, I chatted with some people next to me. They were in a low place, and I wanted to try to help. Throughout the day on the course, I tried to represent the Spahtens well, as I always do when wearing my team shirt. I handed out a bar and GU to a couple of people in need, and I tried to be encouraging and chat with people as I could. Being as small as I am, there is little I can help with other than a leg up on a wall, so I tried to be supportive to others on the course by being positive. As I said, it's important to me to be a good example for my team.

The barbed wire crawl was intersected by two mud pits. There was then more barbed wire followed b a dunk wall. At this point it was around 7:00 p.m., and the sun was going down. That last dunk made me cold! I emerged shivering slightly from the water and looked at the next obstacle, pole traverse. The obstacle required you to grab a metal pole above your head, shimmy your hands along, transfer to another pole, and then make it to the end. My wet hands could not get any purchase on the pole. This would normally be the sort of obstacle I would be thrilled to try, but I was exhausted from nine hours of racing, cold, and it was getting dark. Burpees.

Jesse was ready to get moving. He had taken out his headlamp. We headed into the woods for a jog to the next obstacle, when I realized immediately I would need my headlamp too. The Spartan volunteers were supposed to be checking to make sure that people had headlamp and two glowsticks after around 7:00 p.m., but I didn't see this getting enforced at all. Seth even said that he saw people finishing without headlamps when Jesse and I finished at 7:30. At that point it was pitch black. I can't imagine not having my light. 

With our headlamps on we made it through the quick stretch of woods. We had been out on the course for over nine hours, and I could not think of anything but how tired I was and finishing. I was focused. We emerged from the woods and were at the Hercules Hoist. Jesse had beaten me here, and Seth had quickly asked him to help me with the hoist since I had experienced such difficulty with it in Amesbury. Jesse and I started pulling. This was either easier than Amesbury or Jesse was doing an awful lot of work. I asked if I could check it out on my own. Wow -- this was a way easier hoist than in Amesbury -- a fraction of the weight. I finished on my own, pleased, and we hurried off. 


Directly in front of the hoist was the bridge.


Moving as quickly as we could, we scaled the bridge. It was seriously starting to get dark.


Two obstacles to go. Right after the bridge were the same monkey bars from Amesbury with rungs at different heights. Seth let us sit on his shoulders as we made our way across. Again, on any other day at any other point in the race I would have said, "No, no, let me try on my own." Not this time. We were in get-it-done mode. I knew I could do the monkey bars and enjoy them -- they were probably my favorite obstacle in Amesbury -- but at this point in the Beast I was so tired I could hardly think and my body could barely move.

There was one more ascent and descent before the finish line. Seriously!?! Up the mountain again. Yes. It was a modest climb, but it felt interminable. The climb was along the tree line and we had to navigate fallen trees and branches. I counted my steps. I pulled myself along with my hands. I rolled over fallen trees and contemplated stopping, but I did not stop moving. Not once. All day, we had had a motto of slow and steady. We weren't moving fast, but we were always moving. I kept counting. I kept putting one foot in front of the other. Finally I reached the top and turned to head down the mountain. All that was left was the fire jump. I could see it glowing with the finish line right beyond it. I was so tired I was sliding down the mountain partly sitting, but I knew I was going to make it.



One last run and a triumphant jump over the fire, and I crossed the finish line!


We had started at around 9:40 a.m. It was now around 7:30 p.m. We had been on the course for 9:51. 


I grabbed a sandwich, protein bar, and shake. Someone draped medals around my neck and gave me a ticket for the finishers t-shirt (the same as the t-shirt I got at the Sprint). While I have not done (and will not be doing) a Spartan Super this year to finish my trifecta. I do have a nice duofecta. The Beast medal looks great with my Sprint medal from this summer.



I was also very luck to get, as a gift from Seth, an awesome Spartan Vermont World Championship Beast bag for the gym and two patches, which I plan to add magnets to and put on my filing cabinet at work.


The Spartan Vermont Beast was the hardest race I have ever done. It is the only race that I can think of where I've gone in not sure of the outcome, since my first big OCR, Tough Mudder 2013. I love that this race pushed me out of my comfort zone and scared me. I feel a sense of accomplishment over this race that I have not felt with many other races. More to the fact, I persevered on a day when I was really not feeling my best. Absolutely key to this was my battle buddy, Jesse, without whom I don't know that I could have made it. Having someone with me made quitting not an option. The only choice was to keep moving forward. 

That being said, I am not sure that this is a race I would do again. As I was doing the race I remember saying to Seth at least twice, "I am never doing this again." Those were moments when I was feeling weak and sick. I am not sure I'll stick to those words. However, the Spartan Vermont Beast was not the kind of OCR that I can say I enjoy. I appreciate the challenge and overcoming that challenge, but I do OCRs for recreation and, as a non-elite athlete, primarily to have fun. 

My favorite sorts of OCRs are ones that are obstacle heavy (and I don't mean carries, which to me seem just like pointless manual labor). I love to climb structures and swing and jump. Races like Battlefrog and places like Shale Hill are truly obstacle course races with over fifty obstacles each! 

The Spartan Beast was an endurance event, heavy on the hiking, and short on the obstacles. The placement of the obstacles, predominantly towards the end of the course, meant that lots of participants, myself included, are almost too tired to enjoy them. This grouping of obstacles all towards the end is likely intentional, as it poses an extra challenge and makes for better spectating. However, for racers, it means miles and miles with few obstacles and lots of terrain. Hiking is fine, but not necessarily my goal when I sign up for a race. I had a similar feeling about the Spartan Sprint in Amesbury and have come to the conclusion that while I like Spartan Races fine they will never be my favorites. They offer something that a lot of people love. My interests are in races with a ton of obstacles (evenly spaced) and limited hiking and carries. 

While I may not have enjoyed the Spartan Beast, I am glad that I did it. The Spartan motto is, "You'll Know at the Finish Line." I now know what that really means, and that is a unique and humbling experience. When I was out on the course I had to know in my mind that I wanted to finish this race because there were absolutely times when it was hard to lift one foot and put it in front of the other. Learning this kind of mental fortitude is a great asset. Was it fun? No. Will I do this race again? I am not sure. I like my recreation to be recreational. All that said, I will definitely remember this experience for a long long time and have great gratitude to Jesse and Seth for all their help on the course. I could not have done it without those two.