Running at Pusheta Creek Conquest

Pusheta Creek Conquest

On Sept 15, 2012 the inaugural  Pusheta Creek Conquest 5K was held at Pusheta Creek MX Park in Wapakoneta, OH. It was comprised of the same elements most mud run/obstacle course races have, a 5K dirt trail with obstacles, live music, beer, shirts and medals. The small venue made it easy to navigate and the staff was extremely helpful. Most of the people had helped put the course together and were knowledgeable about what was going on, where, and what time.

The number of runners who signed up was over 200, as listed in the wave times, and the finishing times showed a total of 154 runners. Ohio Running did the chip timing for the event. The timing was done by start times, not by crossing mats when you begin the race. Finish times were recorded at the finish line and then synced up to the start time of your heat for your total time.

Set up/Organized

Overall the race was well organized. One of the more pleasant aspects were the people working the race. They were all very friendly and were well informed of how the race worked. The parking was easy to get in and out of and easily led to the registration. Wave times were assigned and being a small inaugural race they weren't jam packed with people.  The course was well marked and easy to follow. There were places for spectators (who could be there for free) to catch some of the action in the wooded section and everything out on the MX course.

Results were quick and easily accessible. Laptops were located near the finish line where racers could enter their bib number and get their time and place in the race. Emails prior to the race were sent ensuring people had their start times and other information was followed with post race emails linking you to your results.

The Course

As far as obstacle courses go this one was fairly easy. It was intended to have more "natural" obstacles and less man made ones. It was primarily flat except the jumps in the MX course and a couple small climbs in the woods. Starting out you loop around the outer edge of the MX course and after about a half mile you come to the first obstacle. Its approximately a 30-40 yard stretch of mud to crawl though. The following two pictures are the first two obstacles in the race.

After the mud crawl we headed into the woods and hit the log across water where we turned  and came back through the water with no bridge of any type. After that the course snakes, loops and switches back quite a bit through woods. There didn't seem to be any sections longer than 50 yards before you turned again. The switch backs allowed them to fit the entire 5K in a relatively small area but didn't allow for any speed gain over a straight distance. After completing the wooded section which included a creek crossing, tires, a 5 gal jug carry and some other small obstacles you come to the log crossing below. Going above some and below others and out onto the MX course for about the last mile. 

During the last mile the course again ran up and back and didn't have any long straight-aways. There were longer sections now but those were made difficult by the MX course dirt. Chunks of 2 to 4 inch pieces of dirt made running difficult. This was probably one of the bigger challenges as you had to be careful not to twist an ankle and try to keep momentum moving forward. After a few more obstacles of small mud hills, culvert pipes and straw bales you come to the final obstacle, The Black Sea. Seen below, the water was approximately 3-4 ft deep and the mud at the bottom was about a foot deep. After wading or swimming through you were up the hill and across the finish line.

Activities

In the tradition of most obstacle races there was a place to purchase beverages and a live band.

Awards

Like most obstacle/mud races there was a standard tech shirt and medal for all participants. The top three received Spartan helmet trophies.

Support Charities

Local charities were donated to by the committee who put together the event.

My Race There

This was my first official race post appendectomy. I am currently training for a Tough Mudder and after that, the World's Toughest Mudder. I was hoping this race would be a gauge as to where I am in my training. I ran in the third heat of the day at 11 am. I watched the prior heat take off and saw the person leading the first wave come across the finish line. He crossed at a time just over 27 mins. That became my goal for the race. When lining up you could see there were less people in my wave than what was listed online.

As the race announcer sounded the start we took off in a mad dash. I was able to get out front with one other person staying close to me. We ran the first half mile pretty hard then hit the obstacles. I gained a 20-30 yard lead and tried to maintain that. During the run in the woods it was difficult to push forward at a fast rate. The twists and turns of the course caused me to slow down more often than I would have liked. The obstacles were easy, carrying the two 5 gal jugs of water was probably the hardest and it was only for about 50 yards.

Coming out of the woods I was on a good pace to hit the 27 min mark. Trying to run on the MX chopped up dirt clods was more challenging than I anticipated. A lot more. By this time I was drained from running hard and just couldn't keep the pace. I took the last few obstacles easily but knew my time was growing too long. After the straw, mud hills and twists and turns I headed into the water for the final part.

I had seen a gentleman trying to get through it, he was in his 40's or 50's and a little heavier. The mud underneath the water was very difficult and every step he fumbled forward falling a little. Raising the other leg, stepping, and falling forward. Rinse, lather, repeat. I watched this continue as I turned into the water and with about 10 feet left I caught up with him. Part of me was happy that I was able to catch someone in the group that started 30 mins ahead of me. Part of me also knows how important it is to help people. I also realized that I wasn't going to get the best overall time. As he stumbled again I came up beside him, extended my hand to him and said, "Let's go." He looked up at me with bewilderment. It was like he didn't know who I was or what I was doing and certainly didn't expect me to be there. I extended my hand further and said, "Come on, lets get out of here." He took hold and we pulled through the last part of the water with trapping mud below it. Once out, I jogged up and crossed the finish line. He came shortly after and we shook hands and I went back to my friends.

I would have liked to have done better. I did get 12th overall but in a small field I was happy with the results. It gives me something to build on.

Now its your turn to build, get out and GET SOME!

Mountain Goat Course, The Ending...Or Just The Beginning

We are coming to the end of the Mountain Goat course, but its never really over. There are many additions and alternate routes we can take. And you can do it again and again and have a different challenge each time.  But picking back up where we left off...

At the top of the gas line we completed our push ups, ran across a downed tree and crawled under several other downed trees. We then head further up the clearing which takes us down a good hill and back up the other side. At the top of this hill is a stack of bricks. This is used somewhat like a wall to climb over. Climbing up one side, running across the top and down the other side.











Off the bricks its about 100 yards to a gas marker that is the turn around point. Now we turn around and hit all the obstacles on the way back. We  return across the bricks, down and up the hill back to the push up station. After knocking out more sets of push ups we head to a second ladder which is longer than the first one. On this 10 ft ladder we go up and back twice and continue down the gas line clearing. We pass the trail we came out and head to Bear Crawl Hill. At the bottom of the current hill is a path that runs parallel to the path we came out, at the end of it we turn and head up. This is an extreme incline that we have to crawl, walk or claw our way up.

Hard to see at night but the hill goes up. Straight up.

A new addition to the course is a cargo net that we hit on the way out and back.

We head back to the shimmy tree, free climb rope, rock climb and the first ladder. During this part we skip the horn and hill loop we ran on the way out. After completing the first ladder for the second time, we run the first loop and finish heading back down the first hill (the one that kills you at the start) and finish back at the house. This will give us 6 hard miles of hills, trails, hills, obstacles, and more hills.

There are alternate routes where we can add additional mileage and guess what...more hills. The main route is 6 miles but there are different course that can be 8-9 miles, 10-12 miles and more.

Train like its the real thing. If you want to come out with us just let me know. We will be happy to introduce you to the course. Whatever you choose to do be safe and go out and GET SOME!

Mountain Goat Course, Part III

That's right folks, we are still going. We are going to hit a couple loops down through a valley. Remember the first rule of trail running: whatever you run down, you'll have to come back up. After the run around the horn we head down a very steep and long down hill. Watching your footing on the entire course is a must but even more so here. After reaching the bottom we go through some swampy areas, through a deer graveyard where the wolves have eaten them, then up a slow hill. The hill is long and drawn out and right before the top it inclines sharply. After coming up that long hill you turn and head back down into the valley. You will cross a small water area and then find the bottom of the large hill you first ran down. Its now time to do the 150+ yards back to the top. The incline is difficult to say the least. Your thighs start to burn, calves ache and you keep going. After what seems like an eternity you reach the peak, which is very near to the rope climb so we head up over the "saddle" and into the area where the first mile was.

It just keeps going up.

The trail drops down a little and we hit some rolling hills over to the tree shimmy. Its a simple drill, there is a tree approximately 4-5 inches in diameter and you shimmy up it about 12 feet. Slide down and repeat.

We go from the shimmy tree down a rolling trail to a gas line. They clear cut the land here so we take full advantage of it. As soon as we come out of the woods we head up the hill. Big surprise there, up another hill. As we go up the hill some logs have been pulled out so we jump over or run across these. Its good practice for moving quickly and keeping your balance. At the top of this hill is an area where we do elevated push ups. After completing these sets of push ups we then head over to another log to run across and trees to crawl under. That's right, crawl under.

We are heading on to mile 3. Talk about that next time. 

Not that you have read some, go out and GET SOME!

Mountain Goat Course, Part II

In the last post I began to describe the Mountain Goat Course. Randy Wears' training grounds and lucky for me, mine as well. Here we go to the next part of the course.

After the horizontal ladder from the previous post (please check it out if you haven't) we take off down a small hill and as you begin up the other side you deviate off course to a fallen tree. This tree is an easy jump now although it started as a four foot high obstacle to get over. As mother nature would have it, and quite possibly the power of Randy, the tree fell to the ground in defeat. So it is a small hop and on up the hill to the rope climb on the rock. Its a small 50 yards or so from the ladder to this rope but you do pass the mile mark here.

At the rock we climb up a 15 ft rock face with a rope tied to a tree about 6 ft over the top edge. You climb up, touch the tree, then climb back down. This is done six times before heading to the next obstacle. This is a good workout for your biceps and back. It will also help with your balance and dexterity. So far I haven't fallen off or anything. Remember what this looks like as we will hit it again on the way back.

After the rock face we head out a few yards and turn up a brutal incline to the picnic table where the free hanging rope is. The incline is very steep and will test your mental grit as a few times you think you are close to the top only to look up and realize you have a ways to go.

Once at the top you need to get a few deep breaths before attempting to climb a free hanging rope. I'm not sure how Randy got it up that high but its close to 20 ft where it is tied to the tree branch. We head up and down that a few times. The rope works, arm strength, your back, your core and something most people don't think about, your grip. It is a 1 in rope and to pull yourself up you will need a strong grip. Afterward I can feel how hard my forearms worked.

From here we head up a slight incline, across some trail and down a hill to a sunny spot that looks perfect for push ups. We stop and do sets of T push ups. this is a push up where at the top you turn to your side raising one arm straight up so one hand is on the ground, both arms are fully extended and your feet are to the side on the ground. You go back down and come up to do the other side. Its a good chest and core workout. 

After sets of T push ups we run "around the horn." This is a trail around the top of a ridge, it rolls with some steep, small hills that have some soft dirt adding to the training. Its about 3/4 of a mile so its a good place to stretch your legs out. We just passed mile 2 and are ready for a couple big hills. But we will save that for next time.

For now, get out and GET SOME!

Mountain Goat Course, Part I

Everyone has their favorite exercise or activity. I am no different in that aspect. I have a fellow Tough Mudder and WTM qualifier who has build a small course in his "back forty" that is a great training ground for any type of activity. Its a home made obstacle course. The course contains many elements you will find in live racing scenarios including, what I believe is the most important part, hills. The course was assembled by Randy "mountain goat" Wears. He's called the mounting goat because he goes over hills/mountains with the ease of that animal. Any day of the week you can find him out running these hills, striving to be better. I'm somewhat surprised the hills aren't flat with how much he hammers them.

The first part of the course starts out with a run not for the faint of heart. Its around 150 yards and just goes up. The hill is brutal, almost all first timers walk some part and definitely have their leg muscles burning at the top. Even seasoned runners will have to regain their breath after topping out this hill. The trail then runs down the other side, has some rolling hills, and loops around back to the top. The backside isn't much easier than the front. There is the first obstacle. A bench. It waits for you to do 50 dips or whatever number makes you feel worked. I do LOVE the first hill. Its a wake up call, a challenge and an accomplishment. Makes me want to unleash a primal yell.

There is a small jog across the side of the hill to the first horizontal ladder. Here we practice for the Funky Monkey and other obstacles that force you to hold up your body weight and cross a distance. Its a short ladder, around 8 ft and we will go up and back twice. Newbies are asked to go up and back once, twice if they feel a bit saucy.

By this time the heart rate is elevated, sweat has started and you might ask yourself, how far are we? Not even a mile yet.

We will talk about the next section next time. For now, get out and GET SOME!

Failure is a bad thing?

Why do we consider failure a bad thing? Some of us consider failure such a bad thing we don't even try to begin with. Better to sit idle than to try and fail. But what can we learn from sitting idle? Nothing. What can we gain? Nothing.

Let's look at a simple form of things related to exercise. To increase muscle you work your muscles to failure. The muscles then rebuild and come back stronger. As we should. When we try something and fail, we should rebuild and come back stronger. When we fail at something we learn. We see parts that may have worked and parts that did not. We can then change our approach and try again. Learning along the way. Being a failure actually makes you smarter. Scientist write hypotheses over and over until they get to the conclusion they want. Each time learning something new.

The greatest people in our history were failures. A prime example is Thomas Edison. Without his failed trials we would not have a light bulb. While the number of actual attempts are disputed, it was into the thousands. I believe many of us have only done a few things over 1000 times. Think about that number, 1000. And Edison said his attempts numbered over 10,000 to get the light bulb perfect. A monumental failure. Yet all the smarter for it and one of history's greatest inventors.

It isn't failing where we actually fail. Its if we don't get back up, if we don't try again. Once we give up, that's when we truly fail. Imagine what could happen if you tried and SUCCEEDED at the things you were afraid you would fail. How would your life be different? How would others lives be different because you tried and failed and tried again. Try and fail, you may inspire, you may succeed, but you definitely will get better.

Try and fail. Its good for you. Get out and GET SOME!

Favorite Workout Venues

Last Saturday I finally made it back to my safe haven. A training ground not many set foot on. Few are lucky to be able to run this course with its hills, obstacles, hills, trail loops, hills, and...hills. The course is set on single track trail and logging roads. It includes obstacles of climbing ropes, horizontal ladders, push up stations, logs to run across, trees to climb, stacks of bricks to go over, and the terrain itself is the biggest obstacle.

I firmly believe the best way to train for any race is hills. If the race has hills then you are prepared for them. If it is flat, then it will be easier since you are use to running the hills. Pushing harder in training makes race day easier.

In addition to the hills there are obstacles. In a future post I will include pictures of the obstacles and sections of the course. I also plan on an interview with Randy "mountain goat" Wears, the fastest man I know. Not to mention a WTM qualifier, age group winner in the Warrior Dash, overall place holder and all around good guy.

What is your favorite workout or place to workout? Is there a park, a certain time at the gym, a class you take? What is it that gets you to GOAT?

Another favorite place to workout.

No matter where, when, or how...get out and GET SOME!