Time for something a little different....

The CrossFit Powerstroke Partner Throwdown. My Crossfit competition debut and I was working with Machele to form ‘Team WODMomma’ competing in the ‘Scaled Division’. 

I've been in the pre-competition nervous multiple-toilet visit situation hundreds of times before. Triathlons, athletics competitions, cross-country races, swimming competitions; so I should be used to it, right? Wrong. This was completely different:

a. I need to lift weight in front of people (and that is not a pretty sight)

b. I really don’t want to let my partner down

c. It doesn’t involve swimming, (road) biking or running. My strengths. Bugger.

Team WODMomma and Vonda, our ‘Team Manager’ for the day!

There’s hum of excitement in the air as people are busy registering, chatting through their tactics. and catching up with workout buddies. The rowers are purring and weights are being heaved around in the warm-up area complete with the associated grunting as people begin to get their limbs moving.

Introducing Taylor to her first CrossFit competition at 5 months old.

More athletes arrive with their supports teams. Mums, dads, boyfriends, girlfriend, kids, dogs  crowding into the carpark and Box until all that is left is the area for the athletes to compete. Its unseasonably warm for a February in Nevada, so Team Gazebos are being thrown up for people to catch shade under. It's then time for the competition brief. The excitement builds as Sean, the owner of CrossFit Powerstroke goes through each workout. Nervous laughter at jokes that normally are met with an eye roll: everyone just wants to hear that 3-2-1 and get on.

The workouts were released a few weeks prior to the competition. That way, teams could discuss tactics and decide on how to play to their advantage. Machele and I complemented each other pretty well. Machele ‘Momma Howard’ can lift some serious weight. That was pretty lucky as I, however, cannot. Although, give me the cardio, ‘long engine’ workouts and I’m all over it like a CrossFitter at a Paleo all-you-can-eat buffet.

The first and second workout would run into another, with the second event starting following a brief 4 minute rest after finishing the first. 

Workout 1: 

AMRAP 8 (As Many Rounds As Possible in 8 minutes). Only one athlete working at one time.

12 x Front Rack Lunges (65lb)

12 x Sit-Ups

Workout 2: 

Total Weight Moved over 4 minutes

Clean & Jerks

With 52 Teams competing, Machele and I are making our debut in Heat 2. We find our judge, Mike, who also happens to be the local Sheriff. We quickly exchange some nervous banter (and establish, that no, it wasn’t me he saw speeding the previous week - phew). I’m first to lift. We have already decided on our game-plan. 6 reps each of the the lunges then 6 each of the sit-ups.

The first lunge is akin to that of a drunk Bambi dancing the Tango, on ice (you get the picture). Gathering my thoughts, I steady myself. Let’s go. All I really concentrate on is the girl in front of me who is wearing glittery leg warmers. This actually helps me focus and the brings out my competitive side; I know I need to match her pace. And she is quick. We finish the workout with a higher rep count than in practice. High Five, Go WOD Mommas!  A quick change of weight on the bar and we are ready for the Clean and Jerks. The ‘Clean and Jerk’ consists of raising the bar from the floor to the shoulder and then through to an extended position above the head, showing full extension of the hips and lock out of the elbows at the top. We had decided on 55lb during practice and had managed to move a total off 4125lb the week before. We knew we had this.

The buzzer goes again and its time to move some weight. Despite having a game-plan, Machele and I constantly talk to each other and change reps to suit our tiredness. If one of us need even the shortest break from our reps we had set, the other takes over. We top off at 4500lb moved by the end of 4 minutes. To say we are chuffed is an understatement!

With so many teams, we now have to hang around for the third workout. We are currently standing in 6^th place out of 12 at this point, with our strongest event to go. Nice.

Workout 3 consists of 3 Rounds (for time) of: 15 deadlifts (95lb/105lb/115lb), 20 hand-release push ups and 30 wall balls with a 14lb ball. As I mentioned earlier, Machele is a weight demon. With a lifetime of rodeo, goat tying and throwing heavy ranch equipment about, this girl can lift!! She is awesome! As she can deadlift 275lb and me only 135lb, it stood to reason that she takes them all. I take all of the push ups and we share the wallballs with some sort of mid-throw changeover shuffle routine to maximize our efficiency (we are actually pretty proud of that). We settle to watch our Box mates, who also happen to be my clients from my 8am CrossFit class, Janel and Joan compete in the first heat and now it's our turn to step up. Nerves and music usually result in me dancing – never a good thing in front of a crowd, but on this occasion there are a few of us that are distracting ourselves from the thought of the pain to come with a small dance-off during the minute leading up to the final “3-2-1”!

So, in practice we started at 6 minutes 47 seconds, we then dropped it to 6:14 and, in competition, we get it down 5:17 – BOOM! Cue lots of high fiving and fist bumps (I’m used to this Americanism now). We had come in 2^nd for this event and boosted ourselves to 3^rd overall. This meant we are in the final. 

The final workout is kept under wraps until all heats were completed. Which, by looking at the sadistic elements that had been evilly inter-twined to create the most lung busting, muscle tearing event, is a pretty good call on Sean’s part.

Workout Final

100 Calories Assault Bike

200 Single Unders

30 Squat Cleans (95lb)

60 Box Jumps

30 Snatches (75lb)

60 Lateral Bar Burpees.

Quickly deciding on our tactics, we know we need to play to each other strengths. Both my PRs for the lifts are below the weight set, so Machele was to use her superhuman strength to lift. I was going to get the cardio. Which meant yes, all 100Kcal on the bike. Now, although, cardio is my forte, and I have raced 112 miles on the bike during Ironman triathlon; the assault bike still remains a machine of pure torture.

That was a painful 7 minutes and 30 seconds!

“3-2-1 Beeeeep” and we are off again. Every other Team in the final is changing rider every 10Kcal on the bike. However, we need Machele as fresh as possible for the lifts. Cue 7 minutes and 30 seconds of just pure pain. The only way I can describe it. I manage to sustain a pace that takes me off of the bike around 20-30 seconds after last team. I'm pretty happy with that considering they were fresh every 10Kcal. Michele gets a start on the single-unders whilst I gather my wobbly limbs into some semblance of an upright position. I then take over. The noise is deafening. Fellow Box athletes, friends and my husband are cheering and egging us both through the work. My little boy is shouting ‘go faster mummy’ and this just me drives on. Jump rope thrown to one side, it is time for Machele to do her stuff. Completely focused on the task at hand she powers through the lifts and, before I can blink, it is time for me to jump on and off the wooden box. 60 bloody times. Our wooden box is placed right in front of the spectators and again I absorb myself in the thundering noise using it to channel my effort to land every single jump at a consistent pace. How Machele completes the following 30 snatches at 75lb I have no idea. At that point, despite the noise rolling around us, it is just her and I. As a bit of a spare part in this element of the workout, I busy myself setting that bar back in the middle for her to pick up after every lift. After Machele’s ‘Captain America-esque’ performance on the snatches, it is time for me to complete the burpees. I just have to make sure I complete a two footed jump over the bar in between each one. Getting into a rhythm with your heart making its escape from your chest, your lungs in your mouth as you throw yourself into the floor is pretty damn tricky though.

Then, it's all over. In an instant we are overflowed with excitement, disappointment, relief all rolled into one. High fives and fist bumping all round. Sweaty hugs and back clapping. We came third in that event. Beaten by 2 burpees. ‘I should have gone bloody faster’ I say, knowing full well I couldn’t have. We gave it our all. We had maintained our position and came third overall; and, looking at the two teams ahead of us, we were right to be proud of our performance. Those girls were good (and younger as we were reminded frequently). We played to our strengths and put out our best on that day. 

 Although physically and mentally exhausted, I want to do it all over again. That’s CrossFit for you though. Much like my relationship with triathlon and racing, no matter what the event throws at you, no matter how much you decide ‘never ever again’, the sport sucks you into its vice-like grip. I go home that night and instantly sign up for the CrossFit open. And I sign up my husband too, I’m nice like that; if I’m suffering, he can be there suffering right long side me!

A brilliant event spent with fabulous people; our fellow Box mates each gave stunning performances and I think everyone came away that Saturday, a little tired, a little sore but proud of what they had achieved. The day could not have been such a success if wasn’t for the tireless work from the organisers, judges and supporters. 

Thank you CrossFit Powerstroke for organising such a fantastic entry level competition!

Treadmill Trade Up?

True Story!

Right, its time for your run but peeking outside the window you see raindrops the size of quarters hammering against the pavement and crack of thunder rolling in the distance threatening more than just a quick rain shower. Here enters the star of the show, the 'session saver': the treadmill. Now, I’m not a huge fan of the dreadmill ‘ahem’, treadmill’, as time seems to reduce to a sickeningly slow pace whenever I step on it. However, it is an excellent training tool when the outside elements prevent running outside or its not actually an option and, although it pains me to say, I have completed some of my best mind-testing training sessions on one.

So what is the low down on the treadmill vs. the great outdoors...?

1.  Beginner Confidence. A lot of my clients like to get used to the feeling of running on the machine in a completely controlled environment before attempting to take that first tentative Nike-clad step outside. It gives them a chance to work through the various speeds on the machine or try some hills, giving them the option to stop if needed, and not have to walk home or even pause the treadmill to use the bathroom. (Now, many runners, myself included, don’t see this as a huge problem. There’s nothing that large hedgerow or tree can’t hide when you’re caught short mid-run. However, the thought of baring more skin than necessary, you know, it’s a little off-putting for people new to the sport!)

A treadmill is not an absolute necessity for people new to running and that is what is great about the sport. All you really need is a pair of running shoes; some high visibility clothing and you are away! Roads and pavements are fairly predictable surfaces so sticking to this kind of area is a great idea for new runners. Be mindful that, if you do run on the road, it is best to run against the traffic – this ensures you can spot any approaching vehicles even if they don’t see you. (also, to make that dive, head first into the hedge if needed) It is important swap sides depending on your sightline and keep yourself positioned so you can see approaching cars, especially on blind bends.

Run facing oncoming traffic. That way, you're ready
to dive for safety should a driver not spot you!

2.  Injury Rehab. Some clients come in with chronic pain in hip or knee and the treadmill allows me to analyze their gait and stride in more detail. I can get them to warm up and video them from a convenient distance from behind from the side of the machine, without them having to run back and forth along a street or track. The analysis is therefore much better and I am able to identify issues with their gait that may be causing the referred pain and suggest exercises to help ease or resolve that.

Running on a treadmill is a lot easier on the joints that running outside on concrete or tarmac. If you are a regular runner then adding some treadmill workouts reduces the impact through your joints and may also reduce the risk of injury. It also offers the ability to gradually build your way back to training after injury. That being said, a gradual introduction of soft outside surfaces such as sand and grass can still reduce impact on the joints but allows the strength to be built and proprioception be developed.

3.  Safety. A long day at work and it being too dark to run outside (especially if you live in an area without many streetlamps like we do) can scupper the best laid running plans. Likewise icy conditions that make each step treacherous for even the most sure-footed runner or perhaps the area you are visiting is just not suitable for running. Time to jump on the moving belt and get that workout done! Boom!

4.  Hills & Terrain Setting. Running outside obviously offers more unpredictable surfaces than running inside. This is great as it challenges your balance and coordination and works to increase the strength and reaction ability of stabilizing muscles & joints of the ankle and lower leg. Proprioception (the ability to know where you body is in time and space) is increased too. Most treadmills now have a variety of profiles you can choose form, depending on your goals. Here in the small high desert town we currently live in, there is one hill, everything else is pancake flat. So, if the hill is not on my run route then its difficult to incorporate any profile changes into my workout. The treadmill has allowed me to train at a variety of gradients and speeds within one session without having to go in search of Rattlesnake Hill!

This is a view snapped during one run at Lake Tahoe, about 1.5 hours from our home. Now who wants to run inside when you have this to as your view outside?!

5.  Family. Now this really applies to those who own a treadmill, unless your gym offers a crèche facility. Last time I checked, it wasn’t socially acceptable to leave children alone whilst one disappeared out on a run, so being able to complete a workout with the kids in-sight is a great alternative. It also provides children with a fantastic example of the benefit undertaking a healthy exercise schedule.  I now regularly run with a double running stroller (a BOB Duallie Flex), and I know for the next couple of years I can throw both kids in and go; however, a decent treadmill is definitely on my ‘to-purchase’ list when we return to the UK for when running with a stroller is longer possible.

My beloved BOB Revolution. Single handedly the BEST investment we made when Turbo Toby came along. It allows me to run in the company of my small Pocket Rocket, even if he does fall asleep half way through the set!

6.  Muscle Activation & Biomechanics. As the machine is a powered belt, the mechanics of your running gait differ slightly inside to out. Sure, the same muscles are activated whether you are running inside or outside, but ‘how’ they are activated is slightly different. The quadriceps muscles are used to push off both on and off of the treadmill; however, where you would usually rely on your hamstrings to finish the stride and lift your leg behind you, the momentum from the belt will do that for you. With a shorter stride your quads are required to generate the same force to lift you, however without starting in their optimal position.

Another issue is that most treadmills do not have the ability to allow you to run down hill. Downhill running magnifies the load on your quads eccentrically (the muscle lengthens during contraction, rather than shortening), which is the reason people tend to get sore when doing too much downhill run training. However, your body adapts to this stress load by repairing the micro tears in the muscle fibre and strengthening the tendons so that they can withstand that eccentric strain in the future. So, unless your local gym has a ‘spangly futuristic’ downhill treadmill, then adding outside running to your program is a great way to use a variety of gradients to strengthen all of those running muscles!

7.  Challenges. Some people just hate running. Full stop. So whether it’s running outside or inside, a running workout will be a task, physically and/or mentally. However, both settings offer challenges that an athlete has to work through which can have a positive impact on their overall performance and development. On the treadmill, boredom is a huge factor, no matter what, there is giant set of numbers showing the count down; nothing that a towel thrown over can’t combat but still, the urge to watch the clock is there. The lack of distraction for me is the worst part, sure you can pop on a DVD, watch 'This Morning’ but it just doesn’t offer the same kind of time-warp that running outside does. However, I’d rather run than not! If I’m training for a race that doesn’t allow music, the treadmill is a great way to work on my mental strength and determination. The lack of a beat to keep me going, just pounding along with my thoughts for company fighting the urge to jump off every 15 minutes…. yes, those sessions I have got far more out of than just the physical improvement.

A particularly testing treadmill set one scorching Nevada afternoon. Be sure to load your machine up with nutrition and fluid!

8.  Equipment Cost. The purchase of just a pair of running shoes and high visibility clothing OR that, plus gym membership OR that, plus the cost of your own machine? It depends on your budget and the amount of time you intend to spend on it. It can be a very high-cost clothes hanger if you are not careful! However, if you find it hard to motivate yourself to go out to the gym, then a machine sitting there, reminding you of what you ‘should’ be doing could be a motivator (again, this may not work if its covered in clothes!). 

9.  Environment. The treadmill offers a constant environment in which to exercise; temperature, humidity and running surface are the same or at least controlled. You do not need to pay attention to traffic, weather or light levels; and, once you are on it, there are very few external factors to interfere with your workout. Some people don’t like running indoors for this exact reason; others like facing the elements day in, day out; each to their own!

10.  Pace Setting & Progress Setting. The treadmill enables the athlete to set a pace and maintain it. This is particularly useful if you don’t want to invest in a fancy watch telling you your pace at every stage. Also, it is helpful to keep you pushing through when your determination/motivation is starting to wane. On the treadmill you have to perform the physical act of pressing the button to slow the pace, whereas outside you may slow due to fatigue without even realizing. Whilst the treadmill offers only a number to reach; the great outdoors offers its own progress markers. For example picking up the pace to reach a certain lamppost by a certain time or upping the pace when you get competitive with another runner (be aware of this though, unnecessary competitiveness is a sure way of a wrecking carefully paced workout as I have failed to learn many a time!)

During IM training I undertook a number of treadmill runs. Either to get a certain pace or train at a certain gradient or to just test myself mentally. I'm glad I did!

Breaking down a workout is also a great way to ensure the entire running session is used effectively and efficiently and also helps prevent logging those ‘junk miles’. Try these workout ideas for session to try on the treadmill. Work them into your weekly run schedule and see how you do; most of my client are surprised by how fast a run session can pass when you are working in 3-5 minute chunks rather than just attempting to run for 45min!

11.  Calorie Burn. The number of calories burnt during a workout is determined by the intensity of your workout. At a set speed, the treadmill is seen to burn less calories due to the fact that

• Running outside isn’t as straight, flat or unimpeded as a treadmill.
• Running outside requires forward propulsion, whereas on the treadmill you are essentially running on the spot with no wind resistance.
• The belt of the treadmill is in a constant rearward motion so in essence assists the runner again, reducing the requirement to drive the body forwards.

Saying that, if you decide to complete a 30 minute hard interval set on a treadmill, pushing yourself hard to stick to pacing, then you will be sure to burn more calories than an unmotivated 45 minutes ‘plod’ outside.

You may have heard the widely quoted rule of thumb for treadmill running suggesting that increasing the gradient of the treadmill by 1% to take into account the lack of wind. This has actually become an oversimplification of a study completed by Andrew Jones, a well-respected British exercise physiologist who completed testing on Paula Radcliffe during her career, (and also pioneered work with beet juice as a performance-enhancer.). He undertook his 1996 treadmill study, in which he tested experienced runners at six paces (9:11, 8:03, 7:09, 6:25, 5:51, and 5:21 minute miles) while they ran on a treadmill that was either flat or inclined by a variety of levels. His research showed that setting the treadmill at a 1% incline made the effort equivalent to outdoor running only to those running 7:09 pace or faster. Let’s be honest though: many of us are slower than that; so there is no need to panic if you decide to complete your session on a flat treadmill.

So there we have it. Running vs the Treadmill. It’s a love-hate relationship between me and the machine, but lets face it, I’d rather get my training in than miss out due to external factors that will prevent me from running at all. Plus I like to ‘test’ myself every now and again to just prove that I can push myself through the boredom. However, there is nothing like running in the great outdoors. Running with the chill on your face on a crisp spring morning interval session or the evening sun and its warm glow to accompany you on a 5 miler after work. 

Now why would I want to run inside all the time when these two training buddies help me push through?!

Your local 5km charity race, half marathon or marathon is never going to be set inside, so why train for it inside? If you are training for an event, sure, use the treadmill; but supplement your training with it rather than it be the focal piece of equipment for the entire time. If you enjoy beginning you gym workout with a quick 30 minutes on the belt, then stick with it and perhaps add the odd weekend run outside for variety. 

Which ever side you fall on with running, outside or inside, try a small change to your workout schedule. You never know, you just might like it!

Happy Training friends!

TF
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