Spartan Race Mid-Atlantic

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Spartan Race

Spartan Race

Overview

As some of you may know, obstacle and adventure racing has blown up in popularity over the past couple of years. There are a slew of them now, from Tough Mudder to Hero Rush. Among these, and the one I will begin with is the Spartan Race.

“Spartan Race, isn’t that supposed to be one of the tougher adventure races?” you may ask, and you’d be right (arguably). Especially considering this particular event is an 8+ miler.

“So why are you starting out with that distance?” Simply, because a friend suggested we do it and I don’t like to back down from a challenge. Additionally, it’s in late August. So I have time to attempt to properly prepare.

Training

One of the most often asked questions, I’ve found, is “How do you train for a (insert adventure racing event)?”. Most answers basically just tell you to run a lot, and be ready to move your bodyweight up, over, and around things. Additionally, you may be asked to carry heavy weights over some relatively short distance.

So I’ve planned out a training plan for myself and it looks something like this:

1. Lose Weight

Weight Watchers

Weight Watchers

If I’m going to be carrying, pulling, pushing, and throwing my weight around, then I should do myself a favor and get rid of the useless fat on my frame. Therefore, I took a cue from my girlfriend and joined Weight Watchers. Yes, I know…Weight Watcher is for middle aged women. I thought so too. But after witnessing her lose 15 lbs without having to make HUGE changes to her daily routine, I was sold.

After 3 weeks, I’ve been averaging around ~2-2.5 lbs. lost per week, bringing me to a total of 7 lbs. gone so far. I’m 5’10″ and started at 174 lbs. My goal is somewhere in the neighborhood of 158 lbs. Once there, we’ll see what I need to do next. I’ll continue to follow this plan for my dietary training.

2. Run

I am a fan of the Nike+GPS application for my iPhone. It tracks your runs and keeps tallies of your stats via GPS (or using the accelerometer if you’re on the treadmill). Starting on Sunday (Apr. 1) I will be using one of their pre-planned training programs for a half-marathon. This plan ends on June 23 – and will leave me with ample time to train in the heat of summer for hilly terrain. I imagine I will be doing most of my running over the next three months on flattish ground.

Considering 90% of the time during these races, you are simply trail running, endurance is key.

3. Calisthenics

Obstacles in these races include crawling, swimming, jumping, climbing, etc. I call this a test of “functional strength”. The other place I can immediately relate to tests of functional strength is the military (basic training).

So, in attempts to find a program to help me along, I’m looking to a training program designed to help our soldiers perform better on their PT tests.

I will spend the same three duration of my running program doing both supersets and pyramids of pull-ups, push-ups, sit-ups, and squats. Not only does my performance of these individual tests of strength need to improve, but the race will test my ability to do these things after running x miles through the woods, so I need to be used to running and doing these exercises one after the next.

Final Thoughts

I know that this post doesn’t necessarily seem to fit in with an “Adventure Log”, so I’ll be creating a new “Fitness” category for it. I do think, however, it has merit on the site. Anyone who is interested in adventures can attest to the benefits of having a base level of fitness.

Keep on the lookout for updates on how my training is going.

 

Open Water Diver Certification

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Overview

The second part of becoming certified as a PADI Open Water Diver requires a number of confined water dives. These dives are conducted (as it sounds) in a swimming pool or other confined space to introduce a new diver to the basic skills they will need, with the comfort and security of shallow water. The knowledge development course shows a lot of what you’ll be required to do, but until you’ve actually committed to signing up for the class, it may be tough to find exactly what is involved.

I’ll do my best to walk you through my experience – although the course is standardized, your mileage may differ based on the style of your dive master.

Water Skills Test

This was the most physically demanding portion of the course. The requirement is a 200m swim, followed by 10 minutes of treading water and/or floating. The good news is that you can use any swimming stroke, or combination of strokes you like on the swim. Additionally, there is an option of using mask/snorkel/fins and completing a 300m swim.

If you are comfortable in the water, but not the most efficient swimmer, I would suggest you consider the mask/snorkel/fins option. Dive fins give you a huge propulsion boost and the ability to keep your face in the water allows you to breathe comfortably – keeping your heart rate down. Additionally, being able to roll onto your back and utilize fins with the backstroke can make this swim a cinch.

The reason I mention keeping your heart rate low, is that it can be difficult to establish buoyancy to float during the treading portion of the test if you are out of breath…therefore, you end up having to work the entire 10 minutes.

As an occasional swimmer – I found the water skills portion of the class somewhat physically challenging – but manageable if you have the mental tenacity to overcome “the burn”.

Assembling your Gear

When you first orient with your gear – you will be required to assemble your own rig, with the help of your dive master. This allows you to gain your first hands-on knowledge of how your BC connects to your tank, and how your regulator system fits together and connects to your BC. You will be required to exit the pool and disassemble/reassemble your gear a number of times throughout the course. It’s good for familiarity.

Dive Skills

Some of the skills you will learn and be required to complete are as follows:

  • Partially filling your mask with water and clearing it
  • Fully filling your mask and clearing it
  • Swimming a short distance with your mask/snorkel
  • Removing your regulator and finding/replacing it
  • Removing your mask and replacing/clearing it
  • Swimming without a mask (regulator in)
  • Disconnect and reconnect your BCD to the low-pressure inflator hose
  • Orally inflating your BCD
  • Towing your buddy after he has established buoyancy on the surface
  • Switching to and from your regulator to your buddy’s alternate air source
  • Switching to and from your buddy’s alternate air source after your tank has been exhausted
  • Breathing off your regulator that has failed (is completely open)
  • Removing gear at depth and replacing it without losing your regulator
  • Establishing neutral buoyancy and practicing a CESA (controlled emergency swimming ascent)
  • Putting on and removing a weight belt at depth

You can find an example of many of these skills on the PADI youtube channel.

Feel free to leave any questions in the comments – and I’ll do my best to help answer them!

 

SOG Flash 2 Review

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SOG Flash 2

SOG Flash 2

Factory Specs

  • Blade Steel: Aus 8 (in the newest model, knife tested was FSA-8)
  • Blade Length: 3.5″
  • Handle Material: Zytel (in the newest model, knife tested was FRN)
  • Overall Length: 8-inches
  • Weight: 3.1 ounces
  • Locking Mechanism: Spring Assist
  • Price: $35-40

Overall

The SOG Flash 2 is a great size and shape. I’ll start with that. I love the 3.5″ blade’s length and it’s shape. It may feel a little foreign at first, but it grows on you in a big way. It’s got enough belly to do the bigger every day tasks, but has a nice point for fine-tuned work. The FRN handle (now Zytel in newer models) feels good in the hand and offers decent ergonomics.

I do regret that the jimping on this knife comes as a very lightly textured ramp on the top of the handle. I think they could have been more aggressive with the shape of the ramp, and the depth of the texture.

The SOG came out of the box pretty tight, but I will say that it plays side to side more than my Spyderco Tenacious – and has been under less strain. Of course, with some adjustment to the pivot screw, this could be tightened up.

The biggest benefit to the Flash 2 is the deployment. This blade deploys FAST, as it should be, considering it’s spring assisted.

My biggest gripe so far with the Flash 2, is the weak clip material and it’s unnecessarily flared clip shape. I love the deep conceal-ability of the clip, but the materials used for the handle (at the time, FRN…have not tested the new Zytel) and clip just don’t stand up to the design. The shape is begging to get caught on something and bend (irrevocably, might I add) like mine did. After attempts to bend the clip back, I now have a knife that will not tightly clip onto anything. As such, it has been relegated to my bag as a backup knife.

Final Thoughts

The SOG Flash 2 is a good knife that misfired on it’s clip material, but could be a great fit for a light-use utility blade.

Orienteering at Prince William National Forest

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Map and CompassA few weekends ago, Josh and I went down to Prince William National Forest to take a stab at the orienteering course there. Let me just start off by saying, the place is HUGE. I went into it expecting that there would be a few markers and a moderate distance course laid out but I was completely wrong. This place has it all and can provide a course for any difficulty level.

The Park

Prince William National Forest is located a mere 35 miles from D.C. and takes up over 19,000 acres of land and as you can guess, the park doesn’t just offer orienteering. They’ve got everything from hiking, camping, cycling, and a variety of other park sponsored events. The park was established in 1936 and is a great getaway for the city-goer.

The Orienteering

The park has 50 orienteering courses (even are used one year and odds are used the next to prevent overuse of the terrain) in a variety of lengths and difficulties. When we went, we did 1 course with 5 markers and a total distance of roughly 3 miles. It really was an awesome adventure, especially for those of us who stare at skyscrapers and concrete all day. The great part about it was that the markers aren’t always on the trail and are in the general vicinity of the points on the map, so there’s a lot of room for exploring off trail. The markers are nice and bright orange, so easy to find, or at least you would think!

While our course only had 5 markers, there were courses that are way longer, with 20+ markers and 12+ miles required to complete. The terrain is typical Eastern Piedmont, rolling and wooded hills and the markers can be found anywhere and in any type of terrain or altitude. The lodge provides a map and compass, so the only thing you need is a good pair of hiking boots, a little bit of food, and an attitude for exploration and you’re good to go.

The Overall Rating

All in all, this is a great place to go exploring for a quick weekend/day trip. They have camp sites available and it is definitely a quite location (can’t hear any vehicles or planes). I would definitely recommend it, specifically for the awesome orienteering capabilities, but also just for a general getaway from the city.

Photo credit: National Parks Service

Big thanks to Matt for his contribution with this one! – Josh

Learning to Dive

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PADI Open Water Diver Course – Knowledge Development

PADI

Professional Association of Diving Instructors

For those of you who aren’t familiar, PADI stands for Professional Association of Dive Instructors. It’s one of many acronyms that represent scuba organizations that present internationally recognized certification for divers. A good friend of mine is getting married this summer and is planning a caribbean vacation in which he plans on doing a good bit of diving. He has spent some time in the water before, but wanted to get certified so that he can dive without taking introductory classes at every new resort or dive center he visits.

Long story short, he has convinced me to get certified along side of him – and I am happy to oblige.

To earn your Open Water Diver certification, the process consists of 3 parts:

  1. Knowledge Development
  2. Confined Water Dives
  3. Open Water Dives

The first of these parts can be completed online at www.padi.com and consists of 6 sections. Upon completion, each section prepares you for one of your confined water dives.

I will say that the delivery mechanism, while not GREAT – is not bad for this online course. If you have taken online courses in the past, you will probably feel very comfortable with the entire process. The information is delivered primarily via animated slides with a voiceover. However, these slides are supplemented with videos, charts, and links to other tertiary information that is relevant to the topic at hand. Each section provides a number of assessments and quizes to make sure you understand the most important information before you are asked to take your final section assessment. Passing the final section assessment is required to move on to the next section or to be qualified and prepared for the related confined water dive.

The cost of the course is $130 online. Talk to your local dive shop, or the dive shop that you plan to work with to do your confined and open water dives to see how they price those portions of the course for people who have completed their knowledge development online.

As I continue the course, expect more updates on the experience!