Every time I run a Spartan Race I can take something away from it. Either something I did well or something I could have improved. This past weekend in Palmerton, PA was no different.
This was stop #2 on my wife and my goal of running a Spartan Race in every state. This was a great and tough course, but overall had an awesome time. My original plan was the wear my GoPro for the entire race and you could see and hear everything I was doing to help a friend complete her first race.
Unfortunately, my battery died halfway through. I will get some of the video up on the site so you can at least see a few obstacles in the race. But for now, I have a few takeaways that might help you for your next race.
- The best way to hit the spear is to practice. I know this sounds obvious but I just see so many in the race where this is their first time trying it. It is so easy to make a spear. Just head to Home Depot and grab a rake/shovel handle and a big nail. Check the video on the site for step by step instructions. I tried helping my friend out but it was her first time as well and she couldn’t hit it. When people saw me help her they all wanted help. I gave a few pointers to at least set them up, but none could hit it. All the coaching in the world won’t help if you don’t put in the hours.
You aren’t training hills enough. Every time I think I am putting in enough hill work I seem to be wrong. You know the hills are coming in every race and just when you think you are prepared you realize you should have put in more. If you aren’t running hill sprints every week you need to include them. If you can’t get to a hill, then make sure to include walking lunges and step ups regularly in your workouts.- Be ready for surprises by mastering the basics. In each race, you will know the common obstacle you will see like the spear, the hoist, the Z wall, and the bucket carry for example. There are usually a few surprises thrown in there too though. But if you are really good and the fundamentals, you will be ready for it. This weekend featured the brand new obstacle the ape hanger. This involved a rope climb starting in water to a horizontal ladder (essentially monkey bars) that went up and down slightly. During our time at this obstacle other than my wife and myself, only two people completed
The new ape hanger obstacle
this. Many were just stuck at the bottom of the rope trying to figure out what to do. If you have practiced and mastered the rope climb and monkey bars this obstacle wasn’t too bad. If you haven’t then you were in trouble. Each race you will be tested in similar fundamental skills. Regardless of the specific obstacle you know what you must practice. Each week you must climb, hang, lift, carry, crawl, and burpee. If you can do those on a regular basis you will be able to take on some of the most challenging obstacles.
So get after your workouts with a purpose. Follow the plan and you will be on your way to becoming a Spartan Warrior or at least feeling awesome after finishing your race.
Aroo!
Mike Deibler MS, CSCS, SGX
Spartan Underground
