Tag: spartan

2019: Year of Transformation

Leave a comment

Every December I set core fitness goals for the upcoming year to give me something to focus on and to plan my training. I also try to calculate expected financial costs because as fellow racers know, a year’s worth of race expenses adds up quickly. In addition to my main goals, I sprinkle in smaller events throughout the year as people tell me about them.

This year there’s an additional component to my plans. Yoga. In 2018, I completed a year of dedicated training to become a certified yoga teacher in both sculpt and power styles, and in December I proudly started teaching sculpt and flow at a yoga studio called Fierce Om. Jenny, the owner/manager, has been amazingly supportive as I strive to build up my client base and become the best teacher I can be.

Bev, my life coach, told me that she foresaw 2019 as being a transitive year for me. Typically, change makes me uneasy, but for some reason, I am very excited by this prospect of life transformation, and I’m going to carry it with me and trust in the journey ahead! 

The reason why I started Gal on the Go was to inspire girls and other women through my life examples, to take reasonable risks trying things outside of their comfort zones that would help them to lead healthy lives and discover what they are capable of in areas they never imagined!

Since 2014, when I entered my first race, the Virginia Spartan Super, I have learned a lot through trial and error and advice given to me by other racers. One thing you should never underestimate is the power of your mindset. Sure, physical training is essential, but your mindset can have a significant influence on your outcomes in life situations. Keeping your mindset in check when moments of uncertainty start to creep in is crucial. IF you find your head leading you down a path of doubt or negativity, I offer you these two things to help you push through …

  • A mantra … Mirror, mirror on the wall, I’ll always get up after I fall. And whether I run, walk, or have to crawl, I’ll set my goals and achieve them all!
  • A song (music is a great mind booster) … download and crank up DREAMER by Black Violin.

I promise that you can truly achieve anything you set your mind to combined with honest prep work. Every time during a race, defeating thoughts enter my mind at a grueling point and I have to focus hard to push them aside. I refuse to let those negative thoughts get the best of me. During those moments I tell myself STOP WITH THE SELF-SABOTAGE! I CANNOT FAIL, I WILL NOT FAIL! I may not finish exactly how I hope, BUT make no mistake, I will finish. I am naming 2019 the #yearofyou; get out there and do things that fulfill both your mind and your body!

So what’s coming up in 2019? Some cool stuff!!! Here’s a sneak peek.

YOGA EVENTS I’M LEADING

(NOTE: If you are seeking an enthusiastic yoga instructor for your event, email me at galotgo@gmail.com.)

DATE EVENT LOCATION
January 27 (Sun.)

 

 

 Doggy Noses + Puppy Poses: Yoga Flow Class @10:30 a.m.
NOTE: Tickets SOLD OUT in two days!!! Thank you!		 Mustang Sally Brewery, Chantilly, VA

 
February 9 (Sat.)

 

 

 Athleta In-Store Sculpt Class @9:00 a.m.
Free and open to the public.*bring your own weights		 ATHLETA, Reston, VA

 

 
February 17 (Sun.)

 

 New Year Transformative OmWorkshop: Nutrition + Restorative Yoga; Time: TBD Fierce Om, Chantilly, VA

 
??? ??? ???

RACES I’M PARTICIPATING IN

(NOTE: If you there is a race you think I should do or you are looking for a team member email me at galotgo@gmail.com with the details.)

DATE EVENT LOCATION
May 5 TD Five Boro Bike Tour (40 miles) NYC
August 17 SeaWheeze Half Marathon + Yoga Festival Vancouver, BC
??? ??? ???

I don’t have any financial sponsors yet for 2019, but I hope to have some soon. I was fortunate last year to have the support of Westfields Dental, Bitar Cosmetic Surgery Institute, Essence of Om, and Downs and Associates Insurance. If you are interested in becoming a sponsor of Gal on the Go, please email me at galotgo@gmail.com.

“Here’s to the dreamers! Yes, I’m a dreamer!”

– black violin

Challenge Races: Athletic Gear + Backpack Tips

Leave a comment

I have been asked many times for advice on how to dress for challenge races and what to bring, so I figured why not share the info in a post. Enjoy Spartans, Tough Mudders, Trail Ragnarians and others!

CLOTHING:

Note: I am basing this on average race weather, not winter conditions.

  • Dress in sportswear that is made from quality fabrics, has some compression and is comfortable, BUT not so expensive that you will be upset if your clothes are torn up from obstacles and getting down and dirty on a race course.
  • Breathable, lightweight fabric is the best so that if you become soaked by water features or Mother Nature you will not be weighed down.
  • Coverage is a key factor often overlooked. If you are going through several water features or it’s raining I would stay away from long-sleeve tops, ankle-length leggings, and loose fabrics that could weigh you down or get caught on objects. To that same point, I wouldn’t recommend wearing tiny shorts that offer little to no protection. I have found that Capri leggings are the best length because they offer mid-range coverage and protect your knees during crawling maneuvers.

GLOVES:

Bring fitness gloves you can wear to help protect your hands and provide you with a good grip on the obstacles. Again, I wouldn’t recommend buying expensive ones because they may get torn up. When I reach water obstacles I typically remove my gloves and stash them in my waistband to try and keep them dry.

SNEAKERS:

The importance of your feet being comfortable is commonly taken for granted and can make a huge difference in your race experience. I strongly advise not waiting until race day to break in new sneakers. Your sneakers should have good tread and ankle support to handle slippery surfaces, wooded and rocky terrain, especially for races that last more than three hours. Wearing lightweight sneakers and tying them securely is also a benefit if they become wet or heavy covered in mud. I cannot tell you how many random sneaker casualties I see along race courses. Be prepared to have to spray down (or power-wash 😉) your sneakers at the end of a race. If they are old and/or destroyed at the end, many races offer you the option to throw your sneakers in a donation pile.

BACKPACK ESSENTIALS:

Note: I like items that aren’t bulky and serve multiple purposes.

  1. Emergency Phone Charger
  2. Phone – place in a waterproof pouch if you use it during a race, I usually leave my phone in my backpack for fear it will get broken
  3. Photo ID + Insurance Card + $20 Cash (in small bills) – place together inside a small ziplock baggie or a waterproof pouch
  4. Keys
  5. Sunglasses
  6. Hand Sanitizer Gel – can be used for your hands or first-aid
  7. Small Bar Soap – like the kind from a hotel
  8. Lip Sunscreen
  9. Body Sunscreen
  10. Bug Spray
  11. Q-Tips
  12. Nail Clippers – can double as scissors if needed
  13. Standard Garbage Bag – can be used for garbage or as a rain poncho
  14. Pack of Mini Tissues
  15. Small Travel First-Aid Kit
  16. Flashlight or Two Glow Sticks
  17. Spare Pair of Socks
  18. Spare Pair of Underwear
  19. Light Packable Jacket or Sweatshirt – shout-out for GORE-TEX® SHAKEDRY™ Jackets – breathable, lightweight, waterproof and reflective, totally worth the money, #GOREWear
  20. Black Sharpie – for writing your race number on the body part of your choice, filling out forms and more
  21. Duct Tape – rip and roll up a small section from a large role; useful for covering blisters, patching holes and more
  22. Water Bottle + Carabiner Clip
  23. Electrolyte Tablets – #nuun tablets are great because they come in a small waterproof container (based on a lake incident I had) and they are versatile; you can pop a tablet in your water bottle or the mini paper cups of water
  24. Protein Bars
  25. Energy Gels
  26. Microfiber Towel – perfect for use at the end of a race on your body or to protect your car seat

Now go out and crush your race goals!!!!!

If you have any tips you would like to share, write them in the Comments section or send an email to galotgo@gmail.com and I will add them to this post.

Thank You for Rooting for Me

Leave a comment

I am sad to share that the Spartan organization contacted me to say that Spartan Race Cuba for March is canceled.

cuba

I have been training hard for months, even on days when I was in pain recovering from my surgeries and felt like I physically couldn’t do it. Every time I am out training I do my best to give 110%, drawing motivation from the incredible people who have been supporting me along the way.

I am not sure I believe the reason their government gave Spartan, especially given the current state of our nation. Politics aside, I did what I know best when faced with things out of my control, and adjusted my goals … again.

Here is my new race schedule for 2017… (Note to My Financial Donors: The registration and travel are booked for these races, so they are a definite go!)

40th Anniversary TD Five Boro Bike Tour
May 7, NYC

  • On the first Sunday in May, 32,000 cyclists from around the world come together to ride 40 miles through every borough of NYC on streets closed off to cars. It is the largest charitable bike ride in the US, with proceeds funding New York’s free bike education programs.

Tough Mudder Whistler
June 17, Whistler, BC

  • Whistler, BC, is very special to me because it is where I worked in 2010 for the Paralympic Winter Games. It was a life-changing experience, and I cannot wait to return to the area!

VA Momentun SUPTri
July 29, Bridgewater, VA

  • A unique multi-sport event that replaces the traditional swim portion of a Tri race with Stand Up Paddleboarding! The Tri starts with a one-mile paddleboard section in the North River in Bridgewater, followed by a 19-mile bike through the countryside, and finishes with a technical four-mile run on hilly terrain at the Valley Pike Farm Market.

I will continue to train and keep you updated along the way as I tackle these goals!

I am VERY GRATEFUL to my financial sponsors like OrthoVirginia, Rita Rich, Jenny Hogan, Alicia Kenney, Robert Brown, Gina Galli, Linda Barefoot, Marisa Palumbo, Beverly Marsters, Gigi Guzman, Tonya Harris, Angela Manning and Lito Velandria; and my product sponsor Flyte Fitness. I am also thankful to those who reached out to me in written support. ALL OF YOU ROCK! My GoFundMe account is open for anyone who would still like to make a donation to me toward the other two races.

Determination and Gratitude

Leave a comment

2016, to say the least, was a year filled with medical drama for me. I underwent major surgery in February and was looking forward to recovery so that I could stay on track with my goal to participate in the Spartan Hawaii Trifecta in August. Six months later I was nearing recovery and got into a bicycle accident. I broke my wrist, along with major road rash and bruises. My years of training for and participating in the Spartan Hawaii Trifecta in August were officially dashed.

Through my bicycle accident, I was connected with Dr. Laino, an accomplished hand surgeon at OrthoVirginia. He implanted a permanent titanium plate and five screws in my wrist. Then, like the passing of an Olympic baton, Karen Popovich, an amazing physical therapist, took over my care in thrice-weekly PT sessions. She provided me with consistent mental and physical support that resulted in me thriving at a positive rate.

Recovering from two significant surgeries within months of each other can take an emotional toll on a person. I went through a brief period of self-pity until my friend Jenny gave me some tough love reminding me that my situation wasn’t permanent, and for that reason, I should feel lucky. I quickly adjusted my defeatism mentality and set new goals for 2017. I became fueled with a desire to reasonably beat the recovery periods for the surgeries and come out on the other end equally strong, if not, stronger. I read an email that Spartan was holding a once-in-a-lifetime race event in Cuba on March 18, 2017, open to only 1,000 participants. The opportunity intrigued me for many reasons. The March date seemed like a reasonable amount of time for me to prepare and aim to get back in challenge race mode. I submitted my application for the sprint and I am happy to share that I made the cut as one of the 1,000 racers! I shared my good news with Dr. Laino and Karen and asked for their medical approval, which they provided.

Next, I have to secure benefactors to cover the more than $3,500 in race expenses (race registration, airfare, hotel, etc.). I started a GoFundMe account and my friends have been very supportive (special shout-outs to Rita, Jenny and Alicia). I also need the help of business-level sponsors. I thought about how OrthoVirginia had a key role in building me back up after my accident and what a great sponsor they would make, so I reached out to them for support. Their director of marketing just notified me that they will be making a contribution! I am very grateful to OrthoVirginia and I look forward to them being part of my race experience in Cuba.

I have reached about $1,000 of my fundraising goal so far. If you or a business you know of are willing to join OrthoVirginia in sponsoring me, please contact me at galOTgo or you can make a direct donation through my GoFundMe account https://www.gofundme.com/galotgo.

I hope to make my friends and sponsors proud in March. More importantly, I am determined to show that when life presents you with challenge after challenge, you may need to keep readjusting your goals, BUT never give up on them!

SPONSORS: Contact me to have your company’s name and logo added!

OrthoVa_horizontal copy

It’s All About You Followers

Leave a comment

Happy New Year! Thank you for taking the time to read about my adventures.

The main theme of Gal on the Go in 2015 was training and Spartan Races. I still plan on doing some races, but I’d like 2016 to be a year of mixed life experiences. I will be out of commission in March and April for medical reasons, BUT when I’m back and active, look out!

Your opinion matters to me. What are some adventures, activities or events you would like me to participate in/attend and write about this year? Enter your suggestions in the reply section of the blog or send me an email at galotgo@gmail.com. Wherever I go first, I will bring back the person who made the suggestion a souvenir. I can’t wait to hear from you!

Cheers,
Gal on the Go

Final Piece of the Spartan Trifecta Puzzle

Leave a comment

The day had finally arrived for the last leg of my Trifecta pursuit. It was 59 degrees and partly cloudy; a beautiful fall day for a race in Boston. On my way over to the stadium I could see participants walking along the top of Fenway Park carrying large jugs. I looked away, not wanting to psych myself out. I already conquered the Super and Beast, BUT the cement grounds of the ballpark were different from the grass/mud terrain I was used to, and just because it was a Sprint race, didn’t mean it would be easy. I was very torn because I wanted to get through the course quickly and to the best of my ability, but at the same time, given the historic location and access to special areas like the locker room and dugout, I wanted to pause at points and enjoy the experience. It sort of didn’t go down as planned. I tore through the course because I was unsure how to pace myself through the stadium. Toward the end, when I was running around the clay warning track past the famous Green Monster wall, I slowed down a little to look up and around. While I was taking in the awesome 360-view, I thought WOW, I never imagined I would be running bases at Fenway Park one day! I’m not even a baseball fan (I’m a hockey gal), but I appreciated the significance of the venue. I proudly finished the course in 51:56.

The Spartan obstacle races became addictive, which is something I didn’t expect when I originally signed up for my first, and what I thought would be only one. I never imagined the Blue Ridge Mountains of Northern Virginia would lead me to Killington Mountain in Vermont and then to Fenway Park in Boston. The journey to accomplish my Trifecta goal took me outside of my mental and physical comfort zones and revealed capabilities to me that I didn’t even know I possessed. I’m not sure what my fitness goals are for 2016 yet. I’m going to take some time off from racing this winter and figure them out.

(FUN FACTOID: The Green Monster aka “The Wall” was part of the original Fenway Ballpark construction of 1912. The wall is the highest among current Major League Baseball fields, and is the second highest among all professional baseball fields, including minor leagues.)

Visit Last Word on Sports to read my article on tackling challenges races from a rookie to seasoned competitor perspective.

Beast Officially Conquered … and Aptly Named

Leave a comment

My original fitness goal for 2015 was to train for the Virginia Spartan Super and improve my previous year’s time. However, all that changed when I met and interviewed Desirée Rincón (see my article about her on the Last Word on Sports website). Her story inspired me to pursue a trifecta and become a member of the Spartan TRIFECTA Tribe! A trifecta is the successful completion of all three Spartan distances: Sprint, Super and Beast within the same calendar year. The Virginia Super took place at the end of August, so I had to devise a plan quickly for fitting in the additional two races in order to achieve my revised goal. I read on the Spartan website that the Vermont Beast was coming up, and since it’s known as the most difficult Spartan course in the country I figured why not do it — go big or go home mentality.

The morning of the race I was nervous and shaky. I was by myself and the terrain and level of competitors were intimidating. Right before I had to enter the starting gate my boyfriend Chad sent me a text telling me to view the race as ONE obstacle. I repeated that mentality several times as I waited in the stale with fellow racers for my 8:30 a.m. heat to start. The 13+ miles and 39+ obstacles I tackled throughout the day tested my endurance. You never know exactly how your body will perform on a given day — an obstacle that’s easy one day, may be more difficult another day. For instance, I had never come close to being able to do a rope climb challenge, but I completed my first one during the Beast! It’s wild how when you’re mentally spent you’re sometimes able to tackle and excel at something because you’re not overthinking.

There were about two and a half miles left to go in the race when I was doing a barbed wire obstacle. Due to exhaustion I miss judged the height of one of the wires and was impaled with a barb in my head. (Shout-out to the awesome Spartan Medical team who took great care of me after the race!) Right before the barbed wire challenge, a man walked past me and commented how he had done 40 of these races over the years and that he was impressed how consistently hard I had been working throughout the race. His positive words gave me a mental push that I needed at that point to channel what little energy I had left and power through to the end. I finished the race with a time of 7:10:59. I am very proud of my performance time given the fact that it was my first Spartan Beast, on the Vermont course, a male dominated sport, AND a Founders’ Race edition (which meant the course was made to be extra challenging).

I learned that people compete in the Spartan Races for a variety of personal reasons — some with a goal of just being able to finish a race, some hoping to beat their previous time(s), and others trying their best to make it to the end without having to do a single burpee penalty. All equally commendable. I was supposed to do the Pittsburgh Sprint as my next and final race to achieving a trifecta, but other racers told me that I HAD to do a stadium race because they’re unique and a blast. So I modified my plan and registered for the Fenway Park Sprint set to take place on Nov. 7. I’m very excited for the Sprint in Boston and for being close to reaching my end goal!

Visit Last Word on Sports to read my interview with Joe De Sena, co-founder of Spartan.

Year of the Spartan

Leave a comment

On August 23, 2014, I participated in the Virginia Reebok Spartan Super at Wintergreen Resort, my first major race ever. My goal was to just finish it, which I did in a little over 7.5 hours. I was determined to return the following year and do better. I spent the next 12 months training to the best of my ability solo and with friends. Unexpected life events got in my way at times, but I worked hard to stay on track with my goal. I am proud to share that I returned to Wintergreen and completed the race with a time of 04:28:15 (3 hours less than the previous year)!

I met some cool new people. One racer in particular, Desirée Rincón, inspired me to write about her for my freelance job for Last Word on Sports.

Prelude to Spartan

Leave a comment

My friend Birgit organized a group of us to participate in Run Amuck. The four-mile HILLLLLY run and 21 obstacles including: massive mud pits, belly crawl, rope bridge, ammo can lift, hay bales jumping, tunnel crawl, balance logs and more were dispersed through the wooded terrain of Marine Corps Base Quantico. Last summer I took part in the Spartan Super and the monkey bars were my nemesis — my arms weren’t able to reach the span of the bars and I dropped to the ground on the first rung. When monkey bars appeared on the Run Amuck course I flew across them with determination and didn’t look back! It took about an hour for me to finish the race and it was a lot of fun. Only 69 days left until I compete in the Spartan Super again. Time to step up my Rocky training regime! Cue up theme song…

Embracing My Primal Roots

3 Comments

Ten months ago a friend asked me if I wanted to participate in a race called the Spartan Super with her. It sounded fun, so I said sure. Afterward I went online and read what the race consisted of — 7.5 miles and 27 obstacles. I was like C**P what did I get myself in to?!? We spent the months leading up to the race training, which involved mixing conditioning classes, weekly runs in increasing increments, and hikes of various lengths and difficulty levels on local trails.

Fast-forward to race day. It was a foggy, rainy, cool morning at Wintergreen Resort located on the eastern slopes of the Blue Ridge Mountains. We picked up our race packets, handed over our backpacks at the bag check tent, and hung out stretching until it was time for our 9 a.m. slot. The thick fog caused the start times to be delayed. When they called our group we gathered in front of a mini wall that we had to hop over to access the starting line. At the starting line our entertaining announcer T.C. advised us, “Don’t slip, trip or fall or you will become a speed bump.” I had no idea at the time how true his words were!

While running and hiking through the Blue Ridge Mountains some of the intermittently disbursed obstacles we came across included:

wall jump / RUN / out-over-through wall / HIKE / cargo net / angled wall / HIKE / sandbag carry (20 lbs.) / tractor pull aka cement block on chain pull / swim under tubes and climb over wall / carry cement stone 2xs / climb up and down wall-plank / monkey bars (I had to do the 30 burpees penalty) / sandbag pulley 3xs (52 lbs.) / bucket of rocks carry (70 lbs. of rocks) / spear throw (I had to do the 30 burpees penalty) / A-frame cargo net / log flip 2xs / death march aka zombie: 23% grade for .8 miles at 1,000 elevation / pull tire by chain up hill and back down / log carry up and down hill / traverse wall / roll under barbed wire: 16% grade for 800 feet / swim under wall / rope climb (I had to do the 30 burpees penalty) / fire jump

The cargo net toward the beginning of the race was hanging by clips at the top and secured by racers who would take turns holding it down. I reached the top of the net OK, but while I was climbing down the other side someone had let go of anchoring the net. My right arm got stuck, but my body continued in a downward motion — it felt like my arm had been ripped off. I sucked up the pain and kept going.

I have an aversion to water and while trudging through the woods about three hours into the race I declared, “I would pay $100 for a glass of tea or juice right now.” This guy came over and handed me a packet of energy gel and said, “I believe you said something about $100.” I replied, “Sure, my bag number is 249 you are welcome to go to bag check and claim your money.” He laughed and continued on his way. About five hours in my dehydration became severe. I spotted a big blue Gatorade up on a ledge at a water station. I shouted, “Who’s Gatorade is that?” One of the volunteers replied that it was hers. I asked her if she would please fill one of the cone paper cups with some of the Gatorade and she kindly obliged. It was only about 4 ounces of liquid, but it was glorious!

During the roughest points of the course I kept telling myself to remain focused and tackle one challenge at a time. Spartan is known as a sport, a community and a philosophy. The camaraderie I witnessed among the teams and between strangers was a powerful motivator throughout the day.

Seven plus hours later when I finally reached the finish line, a woman placed a medal around my neck and I began to tear up from a mix of exhaustion and pride. In the end it was one of the most physically challenging days of my life and also one of the most rewarding accomplishments! I wrote-off the cuts and bruises I collected along the way as temporary souvenirs.

There are three types of Spartan Races:

  • Sprint = 3+ miles/15+ obstacles
  • Super = 8+ miles/20+ obstacles — This is the one I participated in and finished. Keep in mind that I only competed in three traditional 5K races prior to Spartan. Careful what you agree to do.  😉
  • Beast = 12+ miles/25+ obstacles