Spartan Team Events Coming Up!

Spartan Team Event #4 (Sunday, May 21st - kids included) is coming soon!

We will have a picnic, monkey bars, an obstacle course, and will be getting muddy... how can you resist that! Yamamotos are in charge!

National Learn to Row Day (Saturday - June 3rd - ages 12+) sounds fun!

Kristen has suggested a "gap" event, a free 60-90 minute event on the Willamette River. We can pick a slot to go together. First chance is 8:00AM, last chance is 11:00AM.

Also, it's time to make a commitment for Spartan Team Event #5 (Saturday, June 24th - adults only)! 

We need to have everyone signed up no later than May 10. We will be going to Camp Arrah Wanna on June 24th. The workout will consist of a short hike (not as intense as Ramona Falls), low ropes team building, then lunch either at the lodge on camp or the Burro Loco restaurant in Welches. Waivers for camp use will be circulating soon. Bowies are in charge!

2.5 Mile Estacada route

This route has 3 playgrounds and some good terrain along the way. If I could keep up the pace for another 1.5 miles, I'd be really close to my time goal.The red bits are where there are playgrounds or possible obstacles.

http://runkeeper.com/activity?userId=42785753&trip=973626799


To do is to dare; to fear is to fail.

Setting Goals

With 16 weeks (tomorrow) to race day, I've felt like it's getting down to crunch time. I keep thinking that's just 4 X 4, and that's not a lot of time! My challenge is to finish the race without it finishing me, but that's a bit too big and far away to actually "do," so I'm setting mini goals along the way to get me there.

My first one is to be able to do 4 miles at a 9 minute-mile pace, do 25 consecutive pull ups, and do 100 burpees in 10 minutes. I am planning to get there June 1.

Currently I can do 17 pull ups, but on the other two, I think my obstacles right now are primarily mental. I paced myself out to 4 miles in 45 minutes a few weeks ago, but I think I could beat that now. I did 20 consecutive burpees yesterday, but I think I could have done Anothee ten if I'd pushed harder.

To get to my goals, I'm increasing my run to the bus distance by getting off at earlier stops and increasing my speed. I should be running 1.6 miles most days (in three half-mile sprints) within the next few weeks, just on my commute. I also plan to map out a four-mile route around town to test myself on, maybe Sunday.

I'm also maxing out on pull-ups every other day. With a pull up bar at home and another at work, I can do a set morning, noon, and evening.

I'm planning on increasing my burpee count by two every day, which will get me to 100 (from 20) in 30 days.

I'm making a point of enjoying rest days, and trying to enjoy the outdoors on the beautiful spring days. Im also trying to eat right. After an early handful of digestive enzymes this morning (for the muscle-repairing protease) I enjoyed this:

Countdown: Spartan Race

On Friday we passed 120 days on the countdown, which seems big to me! Only 4 months!

Keep moving!


Countdown: Spartan Race: 117 days, 5 hours, 55 minutes, 23 seconds

http://countdownstar.com

The Hike

The Hike (video)

At the top

Ramona Falls Spartan Event #3

It was a perfect day, if a bit cool... about 45 degrees when we arrived in the parking lot, but with blue skies and warm sun (unlike the rest of the rainy week)! I'm not sure how Chris and Sybil picked the only nice day, but thanks to them for planning this!
Hmmm... a bit of snow...

The bridge has been washed out for several years, but with all these great logs going across, who needs a bridge?

More snow... A LOT more snow! I would estimate that we were on snow for at least half of the seven mile round trip!

After 3.5 miles and a 1000-foot gain in altitude, we finally made it, and it was beautiful! (But cold! It was only 38 degrees down by the falls.) We were all getting pretty tired. Good thing it was downhill on the way back!

Did I mention snow? We made an attempt to return on the other half of the trail loop, but ran out of trail after about 1/4 mile and had to go back the way we came.

Here we are nearly back to the river crossing (about 3/4 mile from the trailhead).

When we finished, we were ravenous, but Wraptitude in Welches helped us out. (Think deep-fried pickles, Burger-Wraps, and a burger called the Magnum. And the fries were great! Good call Izak!)

We were on the trail about four hours total, and although it seemed like it might be a rather tame hike when we got started, I think everyone would agree that it turned out to be pretty challenging and great exercise! After getting back home I was so tired I fell asleep for a late afternoon nap! (I would bet I'm not the only one...)

This made me realize that four miles in the heat with obstacles isn't going to be a walk in the park... Keep on training!

Countdown: Spartan Race

Countdown: Spartan Race: 131 days, 5 hours, 30 minutes, 12 seconds

http://countdownstar.com

Spartan Event #3

Next weekend is our Spartan Even #3! We will be doing a trail run/hike to Ramona Falls. Here's the plan:

1. 10AM: Meet at Chris and Sybil's house (36756 Katrina Street, Sandy Oregon 97055)
2. Carpool out to the Ramona Falls trailhead (http://www.oregonhikers.org/field_guide/Ramona_Falls_Trailhead)
3. Hike to Ramona Falls (7 mi. round-trip) (http://www.oregonhikers.org/field_guide/Ramona_Falls_Hike)
4. Lunch at Wraptitude in Welches (http://wraptitude.com/) 

Remember - this one is adults only! See you there!

What to Prep For

Here are a couple videos from last year's Spartan Sprint in Washougal. As you can see, it's a motocross track with lots of up and down, and I think we will be glad for the mud to cool off in! If they can do it, we can do it!

https://www.youtube.com/watch?v=ZLnSgAffSmA

https://www.youtube.com/watch?v=yyNUSgKnWk0

To do is to dare; to fear is to fail.

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