How to make a spear for the Spartan Race spear throw obstacle

Tired of failing the spear throw? Then make yourself a spear and practice a little. You can make a spear for less than $15 by picking up a few parts from your local hardware store.

Shopping List

• True Temper 60 Bow Rake Handle ($8.97)
• 3/8" x 12" Galvanized Spike Nail ($0.70)
• Loctite Five Minute Instant Mix Epoxy ($3.77; good enough for two spears)
• Spray paint (optional)

Required Tools

• Hacksaw (if you don't have one of these as an adult, just buy one)
• Patience (free)

Instructions

1. Cut the nail head off of the nail/spike
2. Put a "good amount" of epoxy in the hole at the rake handle so when the nail is in there the epoxy doesn't squirt out
3. Put some epoxy on the end of the nail where you cut the head of the nail off
4. Place the nail in the end of the rake handle (pointy side out, duh)
5. Stand the spear up and make sure the nail and handle are aligned
6. Put more epoxy around the nail, so you fill any gaps between the nail and the metal end of the rake handle
7. Let the epoxy set

That's it.

Optional steps

Add a little character to your spear...

1. Wait for the epoxy to set
2. Sand the shinny finish off of the rake handle
3. Sand the shinny metal end of the rake handle to give it a flat look
4. Use painters tape to wrap the metal end of the rake handle
5. Stick the spear in the ground
6. Spray paint the handle with a color of your choice

Enjoy!

Schap Camp 001

A workout to try and why I think this workout is appropriate for OCR training...

The Workout

Repeat the following 5-10 times:

• Run for 2 minutes at a pace that puts your heart rate in the MAF zone (180 - age; plus or minus 5 beats); focus on impeccable form
   
• Complete the following in 2 minutes:
  
  Do 10-15 burpees (chest to ground and feet leave the ground on the jump)
  Do 5-10 pull-ups or 5-10 chin-ups (alternate each set)
  Do 10-15 box jumps or 10-20 (per leg) plyo lunges on a low box (step with 3 risers)
  Recover for the rest of the 2 minutes (should have about 30 seconds left)

To track improvement, I'll note the distance at the end of the workout.

So why am I doing this workout?

I admit. I've gotten away from "beast" workouts, tabata (although I plan to include tabata once a week during the season) workouts, and other HIIT workouts, because OCR isn't calling for these types of workouts. A strong OCR athlete will be a strong runner first and foremost with a strong engine (heart and lungs). After that, the athlete will need to be agile and strong enough to manage the carries, the terrain, the "intervals" between obstacles, and the grip-intensive obstacles.

One HIIT workout per week is enough. I didn't have one in my routine currently, so this workout above will be it. It's taking the place of BODYPUMP or, most recently, the 300 burpees (10 EMOM) I would do on Thursday mornings.

So we now have the above workout. You get your running. You get your sport-specific movements (i.e. burpees). You get to work grip strength while your heart rate is elevated. You get to work your explosive power and then get right back to running.

We'll see how it goes, but after the first day, I think it will be more helpful than my previous Thursday morning workouts without negatively impacting my Friday morning lactate tolerance training run.

Analysis of BSX Endurance Run Test from December 9, 2016

At first glance, having your anaerobic pace drop from a 5:43 to a 6:08 is disappointing. But the heart rate training zone results are encouraging. And I didn't think this BSXinsight Endurance Run Test "felt" good.

Back in February when I hit 5:43, I hit that heart rate at 162 BPM (which was up from 160 BPM in November 2015). Now, I don't hit my anaerobic threshold until 165 BPM. I'm no expert, but this tells me I'll be able to do more work (bigger engine) at lower heart rates (totally a diesel). I just need to get my speed back up there (turbo diesel?), which I obviously did over a two month time frame last year. Why can't I do the same thing this year? (All that Ultra Beast training zapped my "speed.")

Similarly, my aerobic range moved from 131-146 up to 133-149. Which kind of sucks, because I have to work harder to get into that range. But this explains why I've felt comfortable chugging along at 150ish BPM recently.

How can I use this information?

Until my next test, I'll continue to shoot for 145-150 for my MAF training runs (instead of keeping it below 145). And for my threshold interval runs, I'll remind myself to feel comfortable pushing all the way up to 165. I tend to freak out when I see 160 BPM. It's a mental game. I've told myself that I'm not supposed to be able to run this fast.

Heart Rate

Pace 

Because this test didn't feel so hot, I plan to test again on Friday, December 30, 2016.

2017 OCR Orphan Adventure Trip to Monterrey, Mexico

The first annual OCR Orphan Adventure Trip with OCR athletes Andy Bell, Jeff Cain, Taylor Clark, Chris Schapman, and Jason Throndsen was a huge success. We hope to build on that success during the second trip planned for January 14-20, 2017.

Like the first trip, you can expect to go on hikes to amazing locations around Monterrey with older kids at the orphanages and Back2Back’s Hope Program for high school and college students. You’ll have the opportunity to encourage these kids and give them confidence to face other obstacles in their lives.

Also, you’ll have an opportunity to work on projects (no special skills required) around one of the orphanages with which Back2Back helps. This year’s OCR athletes helped with painting, plumbing, and sealing a roof (something none of them had done) to name a few projects.

Most importantly, you’ll have plenty of time to spend with the kids. You and the other athletes on the trip will design a temporary obstacle course. Be as creative as you‘d like. The obstacle course created in 2016 was a huge success and something the kids are already looking forward to racing in 2017. In the evenings, you’ll spend time with the Hope Program students by passing along training advice and taking them through challenges, which included Tabata, AMRAP, and EMOM workouts, relay races, and a combine.

OK. So all of that hopefully sounds interesting, but you may have the same questions the OCR athletes of the first trip had:

1. I eat a lot. Should I plan on bringing food with me?
   You can bring snacks, protein packets, etc., but you will have plenty of food to eat at breakfast, lunch, and dinner. You will not go hungry.
    
2. I drink a lot of water. Will I have to buy bottled water?
   No. The water at the Back2Back campus is clean. Drink all the water you want out of the tap or even the shower; however, you will still have access to purified, bottled drinking water on campus and while off site.
    
3. January is considered the “off season,” but I still want to exercise. Will I have time to exercise?
   Absolutely. There is room to run on the Back2Back campus (a couple of guys put in 5 miles a couple of mornings) and some members of the group met before breakfast for an hour or more to exercise together. You’ll have access to tractor tires, buckets, a climbing rope, pull up bar, etc.
    
4. I’ve never been to Mexico. Do I need anything special? What about medications?
   You will need a passport that expires after July 20, 2017. No special medications needed.
    
5. Where will we be sleeping?
   The Back2Back campus (pictured on page 1) includes a number of family homes for staff and Hope Program families and dorm style rooms for guests with private bathrooms. The rooms have bunk beds. Please bring sheets and a pillow case (if you forget, they have extra sheets and pillow cases available).
    
6. Will there be Internet or WiFi available? How about cell phone use?
   Yes. The Back2Back campus has WiFi available; however, most visitors try to use this week as a week to disconnect, but Back2Back understands that not everyone can simply disconnect for a week due to their professional careers. Some carriers like Verizon will let you use your minutes and data in Mexico for just $2/day.

With limited spots available for next year’s trip, you’ll want to reserve your spot as soon as possible. When ready, please submit your $100 deposit with the form at the bottom of this page.

The cost of the trip is $1000 to Back2Back, which covers ground transportation, housing, food, project supplies, staff support, etc. Airfare is not included and can range from $400 and higher. Plan to arrive in Monterrey (Airport code: MTY) by 1:00 p.m. on Saturday, January 14, 2017 and fly out after 4:00 p.m. on Friday, January 20, 2017. A Back2Back van or bus will be there to pick you up.

You are welcome to pay for the trip in full now or use the following payment schedule:

Initial Deposit: $100
August 14, 2016: $200
September 14, 2016: $200
November 14, 2016 : $500

If you would like to bring spending money for a shirt or souvenir, then you’ll have an opportunity to purchase those items at the Back2Back campus. Souvenirs come from local markets that Back2Back has found trustworthy in their last 17+ years in Mexico. You do not need to exchange money. Some people brought $5 and had enough for the week and others brought $80 and did not spend any of it.

Finally, Back2Back strongly encourages participants to bring an extra suitcase with donated goods (blankets, healthy snacks, race shirts, etc.). Your airline may charge for this extra suitcase.

Questions? Email Steve McCollum at smccollum@back2back.org or call him at 513-535-6659.

Thank you for your interest and consideration.

Sincerely,

Andy Bell, Jeff Cain, Taylor Clark, Chris Schapman, Jason Throndsen, and Steve McCollum (Back2Back)

Return deposit and form below to:

Steve McCollum
Back2Back Ministries
PO Box 70, Mason, OH 45040

Make checks payable to Back2Back.

Include “MTYMT OCRadv 170114” on the check’s Memo line.

Trip expenses are non-refundable and tax-deductible.

---

Names of people going on the trip (as they appear on your passport):                  

*______________________________________________ Birth date: _________

*______________________________________________ Birth date: _________

E-mail address: ______________________________________________

Mailing address: ______________________________________________

Phone number: ______________________________________________

Any additional information:

Shirt size(s):  YM   YL   AS AM   AL   AXL   AXXL   (regular cotton t-shirts)

OCR Orphan Adventure Trip 2016 to Monterrey, Mexico

Please consider joining me, other OCR athletes, and Back2Back Ministries in January 16-22, 2016 for the first annual OCR Orphan Adventure Trip to Monterrey, Mexico.

We'll spend the week encouraging orphans, participating in activities with them, and assisting with projects that directly benefit the children.

Since we are obstacle course racers, one activity that I'd like to organize for the kids is a small obstacle course or event with stations that feature different exercises. I'll need your help creating the course and staffing the stations.

Personally, this will be my first trip to Mexico and first trip focused on working with kids that have obstacles we can only imagine here. How do they overcome their obstacles?

Steve McCollum (Facebook | Twitter) of Back2Back is organizing the trip and is an OCR enthusiast and athlete supporter. Many of you likely met Steve (or at least received a free Gatorade from him) at the OCR World Championships or at one of the Mud, Guts, and Glory events.

Like me, you probably have questions. Here's information from a Back2Back PDF that helped me and others interested in the trip:

Where do we stay?
Depending on the country, you will either be housed in a Back2Back gated facility in dormitories with bunk beds, hotels or in hostels with our area directors. In some locations, you might stay in a Back2Back host home in a secure gated community.

What do we eat?
Back2Back provides healthy and balanced meals that are enjoyable. They also provide authentic meals from our in-country staff. Teams occasionally go to local restaurants that serve either authentic cuisine or American-style meals. Back2Back also provides safe drinking water at all locations.

How do we travel once we arrive to country/property?
In order to ensure your safety, you will always travel by chartered bus/van or staff vehicles.

What is a typical day like?
During the day, teams serve at area children’s homes or communities. During the evening, we have small group time for debriefing, which is designed to foster personal and spiritual growth.

What kind of projects do we work on?
Work projects are determined by the needs of the children’s homes and communities, so it is challenging to predict projects in the future. Back2Back works closely with its national partners in determining the projects that are most important to the needs of the children. Projects will vary in terms of demand and required skill level. All teams will be placed at projects that align with their skill level and will be assisted by Back2Back staff. Examples of common projects include construction, remodeling, cleaning and painting. All projects will directly benefit the development of the children you will meet on your trip in one or several areas of the Back2Back 5-Point Child Development Plan. Back2Back also intentionally includes opportunities for teams to connect with the children.

Do we get to play with children at the orphanages and how big are the children’s homes?
Absolutely! Back2Back intentionally includes opportunities for teams to connect with the children. Time with the children will either be at their children’s home, a Back2Back facility, or on a field trip. The children range from newborn to early twenties, depending on the place you are serving. Some children’s homes have over 100 children; some have only ten. The villages we serve have between 100-300 families and some areas have even more than that.

Do we need to be able to speak the local language?
Although those who do speak the language are at an advantage, it’s been said that only 3% of communication is verbal, so you will be able to “say” a lot without even opening your mouth! Back2Back also has local staff who are fluent in the local language and can translate for teams. Additionally, English is becoming more prevalent in all the countries in which we serve.

How much does a mission trip cost and what is included?
The cost of the trip is $1000 plus airfare. Back2Back does not handle booking of flights for mission teams. Fees include housing, food, projects, ground transportation and emergency medical insurance. Airfare is separate.

What is the age requirement?
Depending on the country, Back2Back has had guests ranging in age from 8 to 80 join us. However, in Nigeria and India, we require guests to be at least 12 and all guests under 18 must be accompanied by a parent, or in some cases, a legal guardian.

Do we evangelize?
Back2Back is a ministry that is centered on relationship by serving the “least of these.” We strongly desire and pray that each child and family we serve come to know Jesus as their personal Savior. As we focus on serving and building lasting relationships, we use that as a platform to share God’s love and His desire for us to know and be known by Him. We share the Gospel to others by sharing our lives. As Paul writes, “We loved you so much that we were delighted to share with you not only the gospel of God but our lives as well, because you had become so dear to us.” 1 Thessalonians 2:8 However, we do not withhold help or services from any child or home based on religion. We serve all children alike regardless of their faith or creed and do not require any child to adhere to Christian faith in order to receive our services.

Do I need a passport or visa?
A passport is needed to travel to all of our sites. It must be valid for six months after your trip date. A visa is required when traveling to Nigeria and India.

For more details, please contact Steve at smccollum@back2back.org or 513-535-6659. He can also provide you with the registration form.

Finally, here are some more pictures of Monterrey...

Hope to have you join us.

Atlanta Spartan Sprint 2015...3rd place? Cool.

Quick Review: Cold. Wet. Amazing terrain. No penalties. Third place.

A little more detail....

The car said 27 degrees when we parked for the Atlanta Spartan Sprint on Saturday, March 7. By the start of the race, it had maybe hit 31. Maybe. That was probably the coldest it has been at the start of a Spartan Race for me. Dallas in 2014 was cold and windy, but it was at least above freezing.

The corral for the 8:00 a.m. elite heat was packed when I showed up, so I maybe made it to the 3rd row back by the time the race started (about 8:07 a.m.). Unfortunately, even that far back put me behind the herd by the time we reached the first few obstacles including some higher than usual walls. The herd went out fast! And I did not break from the herd until the monkey bars, which were covered in frost. Hooking the bars with my arms saved me, while I overhead the ref say "you guys are dropping like flies."

Next was the memorization board, which they had turned upside down. Well played, Spartan Race. Well played. (Kilo 289-7281)

You then entered the spectator area and hit the Herc Hoist before entering the woods for some amazing on-trail and off-trail running. The Herc Hoist had me questioning life, but a dude behind me said, "Come on, Relentless." I finally hoisted it up, but not before being passed. (Side Note: This was the first race with our Relentless shirts, which have Relentless printed on the backs.)

By this point in the race, I'm in 6th (I think) right behind another guy. I follow the other guy and work on recovering from the Herc Hoist. Once recovered, we hit the rolling mud where I almost go under after jumping out and falling back after landing. I walked the rest of them. Everyone was slow to get going after that water. Think of a diesel engine trying to start in below 0 conditions.

Once the engine warmed up again, I passed another guy and started running with another one. At this point, we were 4th and 5th. Sweet. I'm good with top 5 for the first race of the year, and the top 3 are no where in site.

We knock out the bucket carry and the sandbag carry. We hit some hills. I switch to walking part of the hills while he keeps running...but we stay the same pace. Somewhere in here the gap opened up, and I had a comfortable 4th place.

Coming back into the spectator area you end with 11 obstacles--great for spectators. Crappy if you fail any as an athlete. The new double-up was easy, but I could see how it would freak most people out. Rattled off my memorization word and numbers. "Go!" the spectator told me, so I went! Spear throw. Stuck it. And it was a this point I moved into 3rd due to a failed spear throw by the guy that was in 3rd.

Managed the rope swing. Rolled the barbwire. Froze going under the dunk wall. (I'm sure the spectators loved the look on my face.) Over a couple cargo net obstacles and the rope climb, and I cruised into the finish in 3rd.

Thanks to Vita Coco for the coconut water. I hydrated before and after the race with it.

Lessons Learned

• Don't cut the warm up short. My legs felt tight for the first mile, which doesn't work when it's only 4.7 miles long.
• Keep practicing the bucket carry, pull ups, spear throw, and rope climb.
• Start on the front and be ready to go like mad until the pace calms down.

Rupee For Humanity 2015

Last year, I had the pleasure of running the inaugural Rupee For Humanity 10K. Proceeds from the event provided funding for 18 kids to receive education that they otherwise would not have been able to afford.

The event is happening again this year on Sunday, April 26 in Bangalore, India. Want to go?

At this point, I'm still trying to figure out how I can make this work logistically and financially, but I hope to participate again and support this organization run by young professionals in India.

Register here: http://www.rupeeforhumanity.org/rfh10krun2015.php

Why All Endurance Athletes Need BODYPUMP

Les Mills featured my typical workout schedule in their latest post on Fitter Planet:

Training for an endurance event this year, perhaps a Tough Mudder or Spartan Race? 

You’re not alone – when it comes to sports, obstacle course racing (OCR) has experienced the greatest growth in recent years, with more than 650,000 people expected to compete in OCR events in the US and Canada this year alone. It’s safe to say obstacle course racing is the new boot camp. 

If throwing spears, leaping through fire, aerial traverses over water, challenging rope climbs and barbed wire crawls sound like your idea of fun, than an OCR might be in your future. But you’ll need to modify your training program to ensure you’re adequately prepared for the rigors of OCR battle. Chris Schapman, top ranked OCR competitor and BODYPUMP lover, shares his training schedule so you can get a glimpse at the hardwork and discipline it takes to be a Spartan. 

Obstacle course racing requires a variety of skills and strengths, so Chris includes a variety of activities in his typical weekly training schedule. To fulfill his strength training requirement, Chris relies on twice-weekly BODYPUMP classes. “I love BODYPUMP because it is efficient and effective,” says Chris. “In one hour, I can exhaust all of the major muscle groups and walk away confident I am improving my body. As an added benefit, the lower weight and higher reps increases the heart rate during each track, so my heart is also getting a workout. Love that REP EFFECT!” 

Here’s what a typical week’s worth of training looks like for Chris.

Continue reading here:

http://fitterplanet.co/2015/01/14/why-all-endurance-athletes-need-bodypump/

This was the plan I used leading up to the Spartan Race World Championships last year. This year will likely stay the same, but I think I'm going to need to focus on flexibility more (yoga...here I come).

Basic rope climb setup

My MudGear Challenge - 5 burpees 5 rope climbs for time video prompted some questions about my rope climb setup.

Thankfully, it's pretty simple. Here's what you'll need:

• Two 4 in. x 4 in. x 16 ft. Pressure Treated Timber
• One 4 in. x 4 in. Pressure Treated Timber cut to 54 in.
• Two 1/2 in. x 8 in. Galvanized Hex Lag Screw
  
  Note: I think the screw is a 1/2 in. and was at least 8 in.
   
• Two washers (one for each lag screw)
• Two bags of concrete mix
• Rope (see details below)

Once you have the parts, start digging. I used a post hole digger to dig a hole 2 ft. deep and maybe a foot in diameter for each of the posts. The posts are roughly 46 in. apart, so you could eventually make a salmon ladder out of it also.

To secure the three pieces of timber, drill through the short 4x4 into the center of the top of long 4x4s. You'll screw the Lag Screw through the short 4x4 into the long 4x4. I did the drilling on the ground. Here's what the screw looks like when assembled...

Now that you have the holes dug and the two holes drilled, assemble the frame on the ground. If you have two people, you can probably lift the fully-assembled frame into place. Unfortunately, I was working alone, so I took one screw out and lifted each side of the frame into place individually. Then I climbed a ladder to screw the second screw back in.

Level the frame. I used some extra gravel from my bucket carry gravel to level up the bottom of the holes. And then I added a few supports in each side to keep the frame in place (remove the supports before you start training).

Finally, dump the concrete into the holes and mix while adding water. (This was the first time I mixed concrete on my own...considering the frame is still standing, I think it was a success.)

After the concrete has hardened, throw your rope up there and start training. Here's what it the frame and rope look like:

The Rope

I ordered the rope from Knot & Rope Supply near Toledo, Ohio. The order included 20' of 1.5" Polyester Combo Rope, 3 Strand Eye Splice (which used up a few feet of the rope), and Heat Shrink End.

Questions? Comments?

Feel free to post questions below or contact me on Twitter.

The Video

Finally, here's the video...I need to work on my time...

OCR Strength and Conditioning Group Training at Ignition APG

Ignition APG in Mason, Ohio (just north of Cincinnati, Ohio) is starting an OCR Strength and Conditioning Group Training class on Tuesday, December 16. The class is offered three days a week.

First session is free.

More information below...

EFS Liquid Shot...yep, I recommend it!

Another First Endurance product review for you...

Introducing EFS Liquid Shot. Many of you runners have probably tried a "goo, chew, or block" while running. I have and let's just say those runs don't end well. Thankfully, EFS LS is different because it's not a gel and doesn't mess with my stomach.

EFS Liquid Shot comes in a refillable flask that’s easy to carry. A full flask contains 400 calories, amino acids, and electrolytes. One flask was even enough to get me through Spartan Race’s Vermont Beast this year.

Anyways, if you've got some long training runs coming up, consider EFS Liquid Shot. You may end up feeling like you can run a lot farther than planned. That's usually how my training runs ended. Enjoy!

http://firstendurance.com/nutrition/efs-liquid-shot.html

BODYPUMP for OCR Training

Les Mills recently asked me about my BODYPUMP training for obstacle course racing (OCR), and they've posted the first article (in what I hope becomes a series of articles):

"After four plus hours, 16 plus miles, 8000 plus feet of elevation gain and 25 plus obstacles, Chris Schapman jumped the fire and crossed the finish line of the 2014 Spartan Race World Championship race in Killington, Vermont on September 21, 2014. At any given point in the race, he was either running, crawling, rolling, slipping, swimming, climbing, hiking, jumping or falling or doing one of 95 burpees. 

In the end..."

Read the full article here: http://fitterplanet.co/2014/10/03/bodypump-for-ocr-training/

Chicago Spartan Super...I like burpees obviously

What happens when you fail the spear throw...the traverse wall...and a new balance obstacle? You end up doing 90 burpees and trying to chase people down. Ugly race on my part. ("U G L Y you ain't got no alibi, you're just ug, ugly ugly")

Tip: Spartan has started tethering the spears, so racers can pull a thrown spear back. Don't step on the rope/tether when you throw the spear. It won't go as far. Lesson learned. (I actually thought the rope was short, so I threw it again...nope, plenty long. I'm an idiot.)

I ended up 5th, but I had climbed back to 3rd after missing the spear. I was with Brakken, his brother (who didn't finish for some reason), and one other dude at the spear throw. Brakken was in the lane next to me. Like bowling, I should have let him roll (err: throw) and then taken my shot.

And of course the traverse wall was the first obstacle my family got to watch me complete after running the first five miles. And I fail about half way. I'm not sure what happened, but I had to make a reach that I shouldn't have tried. I'm going to cross that wall again tomorrow. Things will be different.

The balance obstacle (see picture) can be done. The dude in front of me did it. I didn't. Things will be different tomorrow here also (but that's because the Sprint doesn't have this obstacle...ha!).

Beautiful day. Sara, my kids, and my parents were there. My kids killed the Jr. Spartan course. And one of them lost a shoe in the rolling mud and still finished the race! (The volunteer later helped find the shoe and my son gave her a big, muddy hug.)

Mud, Guts, and Glory ROUND FOUR!

Mud, Guts, and Glory #4 is this Saturday. And it looks like this will be the biggest event to date. I'm excited for them and glad to see the event has continued to grow each round.

Even though this is a "fixed" location, the race is never the same. And it looks like MGG is busy putting some final touches on the course (thanks to my buddy, Mark Doney, for the pics)...

Cleaning up the UOUOU and tubes. Likely relining the pit (they had to bring in five tankers of water during the first race)...

Cleaning up the pit below the monkey bars...

What the...? I'm not sure what this is, but I'll find out on Saturday. Maybe this is part of the "cinder" obstacle that OCR Championships mentioned.

Bottom line: This will be a great day of racing and all-around fun. My brothers are racing in the elite heat with me. And my wife is in the challenger wave (I need to catch up with her after I finish my race).

DC Spartan Sprint Race Summary

Wow, what a race the Washington DC Sprint was on Saturday, July 26. I spent most of the race running scared, because I was in third place after the OUOUO (Over, Under, Over, Under, Over...there might have been a "Through" in there also) obstacle near the start.

Third place in a Spartan Race?!? A goal for this year is to make a podium, but I set that at the beginning of the year when I was naive and didn't realize the amazing athletes and competitors that run these Spartan Races.

That said, I came in fourth.

My grandma told me to start on the front row, so I did (see below...I'm on the left). I usually start two or three rows back, so I don't go out too hard. But I noticed I would be well behind the leaders just a short distance into the race. Starting in the front row did make me go out harder. And there's no way I could have held that pace for a Super or Beast.

The race was going fine (relatively speaking). The only major delay was the barbed wire, because I went to climb over the A frame cargo thing instead of running under it and through more barbed wire. After the second set of barbed wire, you circle back and then go over the A frame. And my legs weren't working on the rope climb for some reason.

Moving along, I had a decent lead on Kevin Donoghue when I reached the Traverse Wall--which I slipped off of. Ugh...how did this happen?!? I think I mentally failed the obstacle before I started, because I noticed one of the foot holds was chipped (lesson learned: pick a different wall). A couple steps in and my foot slipped. So I went over to do my burpees and found McCauley Kraker doing burpees also. He finished and took off. Kevin made it across the wall and then made the spear throw, which--thankfully--I made also. McCauley finished about 30 seconds in front of Kevin, and I was 30 seconds behind Kevin.

David Magida won, which I thought was great since it was his "home" course and he had his Elevate clients there running their first race. Congrats to David and his Elevate clients.

Kevin ran a great race, and he was great to talk with after the race. He even got to bring his dog onto the podium. No complaints here about a fourth place finish.

My placing fourth is the beauty of obstacle racing. Had this been just a trail run, I likely would have finished third and McCauley would have been a good minute ahead. Had I not fallen off the wall, I would have passed McCauley and been in second. These races truly are not over until you reach the finish. Maybe that's another reason Spartan Race has the trademark "You'll know at the finish."

Pennsylvania Spartan Sprint Summary

Thankfully, I ran a clean race. Yep, no burpees. The spear throw stuck right in the middle. The rope climb was quick. And the bucket carry felt "light" compared to the bucket I used for training (different rocks, I guess). Finished 6th in Saturday's Elite Heat filmed by NBC.

As usual, I start a few rows back. One, I don't feel like I belong on the front line. And, two, I can go out at a slightly easier pace and work my way up. However, after the first mile, most people up front were spread out, and I found myself alone most of the time. At that point, I was comfortably in 8th.

To my surprise, I caught up with David Magida on one of the climbs/hikes and was able to keep a very short lead. He sprinted by me on the sandbag carry going downhill, and I took the lead again on the way back up. Brutal sandbag carry area. David just ran the Death Race a couple of weeks ago, so I'm sure he'll put me in my place at the next race.

I held 7th place until the bucket carry, which is where I caught up with Glenn Racz and was relatively close to Junyong Pak. Both had to do burpees on the log hop, which was the only reason I caught up to them. And I almost lost it on the log hop.

Pak easily stayed in front of me thanks to his speed and endurance and finished almost two minutes ahead of me. Glenn was a close 7th and only about 10 seconds behind me.

Injury? Something popped/tore in my right shoulder when I started the monkey net / cargo bars obstacle just before the finish. Will have to baby it for awhile.

Shoes blowout? Yes. They're shot. But Reebok is going to refund me for them, since this was only the third race, and they're designed to hold up to these races.

Next up? DC on July 26.

Ready to race...PA Sprint this Saturday

Saturday is my first race since May's Mud, Guts, and Glory race. I'll be at the Pennsylvania Spartan Sprint at Blue Mountain Ski Area in Palmerton, PA.

The Athlete Guide says the course will be 4.9 miles with 2000 ft of elevation gain. It is a ski area after all. Mud, Guts, and Glory was 5.3ish miles with 1200 ft of elevation gain.

Since I've not been racing, I've had a chance to get some quality workouts in...hope they pay off:

• 20.2 mile long run on trails
• 18.2 mile long run on trails
• 9.75 mile long run with 20 lb vest
• 12 x 400 workout
• 3 x mile of a hill
• 5 x 1000 workout
• 43 mile ride
• 56 mile ride

And a number of "Hunter" workouts (8x100, 6x200, 4x400). I think my speed is improving, which is cool for someone that's always been not speedy.

And--maybe more importantly--I've added obstacle training to my workouts, which includes:

• Spear throwing
• Bucket carrying
• 60 lb sandbag carrying
• Rope climbing

I feel more confident about the spear throwing, but you still only get one chance. 

The rope climb should be cake this time and allow me to not lose any spots.

Support LOVE146 and train at Mud, Guts, and Glory on June 28

Come support LOVE146 and get some OCR training in Saturday, June 28 at Mud, Guts, and Glory.

LOVE146 is working to end child trafficking and exploitation. Obstacle racer and personal trainer, Patrick Harner of NRG Fitness, is organizing the training session and asking that participants donate to LOVE146. Patrick will hand out the donation links for his team's fundraising page during the training, so no need to feel like you need to donate now.

Training starts at 9:00 a.m. Patrick will discuss how we can help LOVE146 overcome child trafficking. And I've been recruited to demonstrate how we can overcome MGG obstacles.

Get registered here for training: http://mudgutsandglory.com/#theTraining

The training session fee is $10 if registered for Mud, Guts, and Glory's race on August 16 or $30 if not registered.

- Chris

P.S. Why 146?

Mud, Guts, and Glory Race Recap

Well, it wasn't Hunter McIntyre. It was David Magida.

Another amazing Mud, Guts, and Glory event with 500+ participants. Being a spectator was free again, and the "Glory Village" offered spectators and participants plenty to do.

I didn't hit my sub-59 and went about 2 minutes slower than last time due to the following reasons:

1. Failed to hit Goliath in the head with a paintball using a slingshot (later learned I could have hit any part of his beard and face..doh!).
2. The "carry five pieces of firewood" obstacle was replaced with a "carry two 5 gallon buckets filled with something" obstacle along the same path, but the path was twice as long.
3. The Start was pushed back about 100 meters, which was a good thing.

While I'm thinking about it, rumor has it the OCR World Championship version of the course will include 3 more miles on top of this already challenging ~5.3 mile course.

Jeff Bent and another guy took the pace out quickly, but I hung back with Pak and Magida. Magida probably thought I was just following him, so I ran along side and then pushed ahead a bit at the top of the first hill. Within the first mile, I found myself in first, which I held until we reached the mud crawl before the monkey bars. It's probably a good idea to reach the monkey bars in the top 5, so you can be first in line for one of the rows of bars.

Someone remembered to connect the battery to the wires above the mud crawl, because they got me this year. It took a few shocks to slow my roll down, and then finally crawl out. At that point, the mud was thick. This nice coat of mud made the monkey bars even more challenging, but I was able to get most of the mud off of my hands and cross without any issues. Pak took over the lead at this point, and I think Magida and I reached the other side of the monkey bars at the same time. We went through the gauntlet together and traded 2nd and 3rd through the second stage.

Things went downhill when we reached Goliath at the top of stage 3. But I must say, I knocked out my 30 burpees with ease. However, Pak and Magida were gone at that point and 4th, 5th, and 6th arrived. 4th and 5th hit Goliath, so we left together for the log carry. At that point, I was 6th. We hit the traverse, which uses old light poles (they can be harder to wrap your legs around). When my feet hit the ground (successfully making it across), I was off like a mad man (looking back, I'm not sure what was going through my head since I was running down hills you probably shouldn't run down). From the traverse, you head down a hill to the creek again and make your way to the rope climb. Up the rope I went (glad they put 1.5" ropes on) and then started trekking up the first of three major climbs. (The second time I ran the course on Saturday--yes, I ran it twice--I didn't use the rope on this first climb and it almost felt easier or at least faster.)

I held 3rd from that point to the finish. Scaled the walls. Weaved through the Weaver. Repelled down the cliff. Climbed back up the cliff. And slide down the water slide. Boom. 3rd place. 1:01:55.

Pak was 1st in 56:28. Magida 2nd in 59:08.

In other news, Jeff Cain of OnMyWayToSparta.com invited me to be on his team a couple days before the race. I'm completely humbled by this invite and was honored to be on the team. The team was stacked (usually "Schapman" and "stacked team" don't go in the same sentence) with Magida, Boone, Banawa, Kauder, and I. We won the fastest team award.

The next Mud, Guts, and Glory race is Saturday, August 16. Sign up early. And run lots of hills before then.

- Chris

Mud, Guts, and Glory...round 3 this Saturday

Mud, Guts, and Glory's third race is this Saturday (May 24). Rumor has it that they've recruited Hunter, and I think Magida is signed up. And Pak will be back. So...my chances of a repeat 2nd place finish are slim to none. But I'm excited they're able to attract this level of OCR talent to Cincinnati. It's great for the sport, so who cares if I don't come in second to Pak...for a third time.

http://mudgutsandglory.com

The course should be about the same, but I'm expecting at least a few changes. I've not run the full course since the last race, so who knows what surprises are out there. They were planning to make it longer. The goal is to get it up to 7-8 miles for the OCR Championships, but it's been in the 5-6 range.

My plan is to go out with the lead pack and hang with them as long as possible. If I can nail Goliath in the head with a paintball, then I should avoid any penalties.

My goal is to run sub-59, which would be an improvement on my 59:45 from last time. After I finish, I plan to run it again with my wife and brothers. Nice cool down.

We'll see how it goes.