Wednesday, May 23, 2012

our attempt to relive the Tough Mudder (a craving satisfied)

Despite the rain and the lower temps (64 degrees), the morale was high as the boys ran their first mud run on Sunday. Their course was a one-mile course filled with mud, water, and obstacles. Matthew and I, along with a couple of friends, ran the course with them before completed our own three-mile muddy sprint.

The FAMILY element made this event tons of fun!

Friday, May 4, 2012

2012 OKC Memorial Marathon

Finding joy in the little things at Sunday's marathon: 1) I picked a pink poppy at mile 17 and finished with it (it makes a nice pressed bookmark) and 2) Around mile 22 I grabbed two chocolates, carrying and dropping them several times, but finished with them all to earn the satisfaction of my boys excitement when they received them (even though they were melted).
No PR today for ME. Sunday I ran as "Colleen Winn", 1st time marathoner. Mrs. Winn, my friend, I hope you are happy with YOUR PR  (pictured here with my good friend, Mr. H, after his first marathon)
As many others do, I see such spiritual parallels in running a race. I feel "small" on race day. On Sunday, I was just ONE runner, swimming in the midst of 27,000 runners. I draw a great deal of strength from God on race day. My training (or lack thereof) varies with each race, and I'm always a little curious as to how this old body will hold up.  In pushing myself, I re-establish an understanding of the frailty of the flesh. I am reminded of God's grace and thankful for his protection.I find myself praying through pain (or even before it comes). I LOVE that closeness..and the vulnerability in realizing that God strengthens me in my times of weakness. I was anxious with anticipation for that experience last Sunday.

Despite NOT training properly for the race due to circumstances outside of my control, the week leading up to the race was filled with rest, mobility exercises, and stretching. These three things are neglected aspects of my training, and I was determined to incorporate them into my marathon preparation. My friend and neighbor, Sarah, also came over the night before to massage my legs. Now THAT was an effective treat! Although pain DID come during the race, it was minimal.
Around mile 6, I felt slight pain in my knees. By mile 13, my left leg and foot began having the "pins and needles" feeling. After about a mile of running through it, I was able to shed that sensation. At mile 17, my right calf muscle cramped up, and at mile 23, my right vastis medialis (teardrop muscle) knotted up quite visibly and stayed that way until I completed the race. Despite THESE slight pains, of which I was happy to run through, the pain that I was most worried about was the sciatica (tingling, numbness,weakness that starts in my lower back and travels downward through my bottom and down through the back of my leg) that usually hits me around mile 17. This pain NEVER came. I was so relieved and so thankful for THAT. What encouragement it brought to not suffer the pain I was most afraid of on that day!  I was just so thankful to have a body that could do it. What a blessing! Pain was minimal...and the fun and enjoyment of the race was in the forefront of my mind.
yes, this is an official race
photo I DO NOT plan to
I purposed to run this race SMILING. What a difference I do believe it made!  Never was the race grievous, as I was working to the best of my ability to remain positive and uplifted. I was LOOKING for things that made me smile...and then to share (via Twitter, as ridiculous as it was). I made a conscious effort to smile the entire time, make eye contact with others, wave at children, give high-fives and just drink it in. I can't explain how much fun that was. I found humor in little things on Sunday. For instance: the liquor stand that was set up outside a residence, a few miles into the race. They were MAKING DRINKS for the runners. The man running next to me said, "how stupid." I told him that was merely a method of sabotage and eliminating the less committed. :) And then there was the guy giving "high fives for free" around NW Expressway. I saw him, beaming with a huge smile and outstretched HAND. I held up TWO hands. I laughed for about a mile after he gave me TWO fives, because I realized he had a rubber glove on his ONE hand he was USING to give high- fives. Oops. I made him contaminate his other hand. That moment kept me smiling for at least 800 meters. There were small children along the way, distracted, carefree, dancing around their spectating parents, oblivious to the magnitude of the event. It reminded me of my own boys; and I LOVED it. I was entertained by entertainers, inspired by other runners, thankful for all the race volunteers and their support efforts, and motivated by the thought of FINISHING the race, MEETING the challenge, and ACCOMPLISHING my goal.

Thanks, Twitter, for the outlet.
Tweeting was a worthwhile
distraction in this occasion.
The last few moments of a race are intense. It's a culmination of emotion, pain, discomfort and fulfillment. There's only ONE thing that I compare my marathon experiences to...CHILDBIRTH. It's the intense labor that is involved in those miles; it's the emotion that is built in the anticipation of the race...and of it's completion; it's the personal reward that comes from enduring with strength, praying for deliverance and strength the entire way... Upon seeing the Finish line, a wave of emotion swept over me. I truly tried to suppress the tears, but that, combined with the exertion from my final sprint, nearly caused hyperventilation. As I ran in, I doggedly looked through the crowds of people for my husband and my children. Upon making eye contact with my husband and giving him a "thumbs-up" I switched my focal point to that finish banner and swiftly ran to cross under it.

After four marathons, to echo my sentiments from last time: "I STILL LOVE (and maybe a little more) the adrenaline-packed, sweat-filled, pain-free (ha!), I-love-running-and-won't-stop 26.2-miles of a marathon race"! This had definitely been the most fun and easiest marathon I'd ever run.

Despite the slower finish time (4:18), it was only 11 minutes behind my personal best and 18 minutes FASTER than my first marathon. I'm satisfied with my time. But I'm ecstatic with the ease and sheer enjoyment with which I ran.
I wouldn't recommend to anyone else NOT training for this race (see part 1: ). But somehow, it worked out okay for me this time. I'm so glad I followed through with my commitment; it was my best marathon ever...out of four.

direct link to slideshow

"If you want to win, run a 10K...if you want to EXPERIENCE, run a MARATHON."

Tuesday, May 1, 2012

Noteworthy Quotes

  • "The difference between who you are and who you want to be is what you do."
  •  "The reward of a thing well done is to have done it."- Emerson

Friday, April 27, 2012

A Run to Remember: ready for OKC Memorial Marathon!

This Sunday (1 day, 14 hours, 30 minutes, to be exact), the boys will be running in their very own 1.2 mile kid's marathon, while I run an impromptu marathon.

My initial commitment was a walk/jog effort, with a good friend of mine who, after battling through a serious health trial last year, trained tirelessly and truly brought her body into subjection, completed the Tough Mudder nearly one month ago and was going to FINISH her first marathon this Sunday. She didn't know if her body would allow for an entire 26.2 miles of running, but she was definitely going to accomplish that feat, one way or another. Now THIS was enough to inspire me to run another her side.

Due to some recent issues with her back, she was advised not to run Sunday's race. She called me to tell me "You're off the hook for the marathon." I immediately saw this as a way out, nonetheless a great and persistent inner-battle ensued, and after much debate, I could not allow the challenge to die. I had to meet it.

SO, I am going to run 26.2 miles on Sunday. It won't be graceful or painless... Last month brought a bout of sickness therefore, training was...pretty non-existent ,but REST was abundant and has left my body refreshed. I've done this before. I know what to expect. I know, from past experience, when my body breaks down in a race. I know what starts hurting first and how to push through it. And while I'd like to avoid the pain altogether...I know it won't kill me. And besides, my husband says, "you can do it".

This race will be accomplished by sheer force of will...determination...perseverance...and a slice of stick-to-it-ive-ness. I plan to take this race a little slower, placing less pressure on my time and more emphasis on the experience. I want to meet people...encourage people...take photos of all the things I love about the OKC Memorial Marathon...and SHARE the experience. Yes, I've done a few marathons before...but THIS marathon will be different. (I hope.)

"We run to remember" 

Every year, before and during the race...this ALWAYS runs through my mind:

1 Corinthians 9:24-27

24 Do you not know that those who run in a race all run, but one receives the prize? Run in such a way that you may obtain it. 25 And everyone who competes for the prize is temperate in all things. Now they do it to obtain a perishable crown, but we for an imperishable crown. 26 Therefore I run thus: not with uncertainty. Thus I fight: not as one who beats the air. 27 But I discipline my body and bring itinto subjection, lest, when I have preached to others, I myself should become disqualified.

Tuesday, April 24, 2012

Reliving the Tough Mudder

just in! The official race day video from our Tough Mudder experience:

direct link:

Thursday, March 29, 2012


Justin Bacon
Harley Breth
Bailey Crawford
Luke Cuenco
Michelle Cuenco
Douglas Culpepper
Laskey Hart
Mr. Hilliker
Jeremiah Jacques
Danielle Lamberth
Matthew McCarty
Christy McCarty
Colleen Winn
Patrick McKenna


Sunday, March 25, 2012

Countdown to Tough Mudder ("the toughest event on the planet")!

To all who are racing on the Mudslingers team (I think there are about 15 of us):

We've put in the work to train and prepare. Have fun training, mobilizing, and resting this week...

...and COUNTDOWN TO MUDDER - Dallas Central!

Tuesday, March 13, 2012

No excuses...

”99% of the failures come from people who have the habit of making excuses.” - G.Washington 

Thursday, March 1, 2012

Week of work: March Mudder training has begun!

3 RFT of:
Row 300 meters
20 Wallball shots, 20 pound ball
10 Pull-ups

8:46 @ 16# medicine ball

Nice little primer WOD to ready me for Murph tonight. Gotta ramp up the training in the next 4 weeks!
For time:

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

BtW median time: 45:57


This was ugly. The wind took a toll on my runs. But they were cake, for some reason, compared to the latter end of all the basic movements.

for time:
21 hang power cleans, 65#
400m run
21 push press
400m run
21 thrusters

(lost my time on this one)


5 Rounds for time:
10 Burpees
15 Jumping alternating lunge
20 Double unders
2 Shuttle sprints – half of b-ball court width and back, then full width and back
Rest 90 seconds in between rounds.

Post time for each round (minus rest)

10:50 total time.

(Due to time constraints, I used this as a QUICK primer WOD, in anticipation of a bigger WOD tonight. I only had a bit of time with waiting for the boy to finish chess club, and the other boy needed bike lessons. )

I removed the rests. (Hence, no individual round times)

WOW, that was a mistake… I’m sore from the last two nights of March Mudder WOD Madness, so it just felt insanely hard.

After tonight’s WOD, I have BIG plans for some SERIOUS mobilization work…

Thursday, February 23, 2012


20 GHD Sit-ups
5 Push jerk

Post load and time.

beyond the whiteboard mean time – 10:00

7:59 @ 85#

I did this one immediately following the triplet. Good WOD.

10 push-ups
12 wall ball shots
15 kettlebell swings

I accidentally added an extra round to this one.

At SIX rounds, my time was 8:28. I used a 1 pood KB and a 16# medicine ball.

finished off with 150 fast rope singles...

Wednesday, February 22, 2012

This Month's Motto:

"But I discipline my body and bring itinto subjection, lest, when I have preached to others, I myself should become disqualified." Paul, to the Corinthians (1 Cor. 9:27).

Here's to Mudder training! Thirty-eight days to Mud and fun!

21:00 run

Mixed it up with some road AND cross-country hill running. Close to 5K, but don't have the route measured...

Tuesday, February 21, 2012

5K run/muscle ups,push press, 1000m row

5K run - 23:13



10 muscle-ups

100 push press, 55#

1000m row

10:35 @ 55#

I found this one on the main site a couple months ago. I'm not sure of the rx'd weights, but given the reps on the push press, I kept it comfortable. It got heavy at about 60. Pshew!

Monday, February 20, 2012

It all starts with a rope climb...

Seven rounds for time of:
15 foot Rope climb, 1 ascent
10 Wallball shots, 20 pound ball
15 Kettlebell swings, 1.5 poods
20 Double-unders

19:10 @ 12# medicine ball, 1 pood kettlebell

I lost a good :30 on this one, lingering at the bottom of the rope, trying to psyche myself up for that last rope climb. This was a powerful combination. Albeit a near 20-minute time, I persisted with a constant effort throughout. Great WOD…especially for all you Mudders.

Thursday, February 16, 2012

Wednesday, February 15, 2012

criticism and contempt for the achievements of others

"There are many who confine themselves to criticism of the way others do what they themselves dare not even attempt. There is no more unhealthy being, no man less worthy of respect...[that will]seek, in the affection of contempt for the achievements of others, to hide from others and from themselves in their own weaknesses." T.Roosevelt

Thursday, February 9, 2012

AMRAP 12 mins

10 pullups
75# DB deadlift, 5 reps
135# push press, 8 reps

7 rounds+10 pullups+5 deadlifts
(used 45# dumbells and 90# on the press)

warmed up with:
jump rope, 1:00 each of singles (89) and doubles (43)
30 of -
GHD situps,
back extensions,
walking lunges (45# OH),
mountain climbers, using purple bands for resistance

Wednesday, February 8, 2012

"Triplet"; "Potent Couplet"

5 RFT:
12 kettlebell swings
12 box jumps
12 ghd sit-ups

8:58 – 1 pd, 24″ box, GHD situps

Grandly disappointed in my time; the rounds felt a little sluggish, primarily due to the box jumps.

I always get a little antsy with box jumps after my debacle about a year ago. (I have the mental AND physical scars to justify the hesitation.)

"Potent Couplet"
5 RFT of:
15 thrusters, 75 lbs
15 sumo deadlift high pulls, 75 lbs

8:28 @ 55#
I did this after the Triplet WOD. Not sure if that was good or bad.

Sunday, February 5, 2012


Complete as many rounds as possible in 15 minutes of:
135 pound Push press, 7 reps
135 pound Overhead squat, 10 reps
15 GHD Sit-ups

(from main site 2/5/12)

8 rounds
I went light on the weight at 65#, as I wanted to be able to maintain a good, strong form for the OH squats. Effective WOD; it always surprises me how the GHD machine serves to really work the legs over, leaving them a little tired for the remaining movements.

Clean up those Kettlebells!

7 Power Cleans @ 155#
10 Kettlebell swings 1.5pd
400m Run

10:55 @ 85lb, 1 pood

I hit a wall immediately into this WOD. I think my body’s aching for some recovery time. Great WOD, and even greater pushing through it with AMiill running ahead.

Wednesday, February 1, 2012

hodge-podge: lifts and rows

Programmed a “hodge-podge” WOD tonight to implement some essential lifts and broke it up with some rowing. I did it for time, using 75# throughout, and finished it in about 16:25.

25 push press
250m row
25 hang power clean
250m row
25 back squats
250m row
25 front squats


4 x 400 m run (with AMiill)

approx. 2 min. rests between (while waiting for Alisha to finish her situps)

Runs, Situps

4 RFT:
400m run
50 sit-ups

13:25, as rx'd

Tuesday, January 31, 2012

"Break the Chain"

10 Back squats to a box
20 GHD situps

The squats are all the way to the 12″ box, lift your feet off the ground, replant your feet, and then stand back up for one rep.

7:52 @ 65lbs...and with my homegirl, AMiill

I know box squats are great for developing hip power by forcing you to start from a dead stop in the bottom. Bringing the feet up DID force me to sit on the box in a controlled (rather than touch-and-go) manner. LIFTING the feet created some instability and really required using the core to stabilize. I can easily see how the weight could get away from you if it were too heavy. Therefore, it may not have been the safest idea.

BUT at 65#, it was comfortable, and I liked how it forced a great deal of core strength.

Also, these combined with the GHD situps? My legs were jello after the last round.


7 Deadlift (225/135)
7 Dips

8:28, as rx’d

I did this one after the “Break the Chain” WOD. This one really blasted my rope-climbing muscles that are already a little on the mend from new use. I had to begin breaking the dip reps (4/3) at round three. By round five, I was kipping the dips to get the full extension.

The deadlifts were a nice breather.

I liked this one.

Thursday, January 26, 2012

Rope Climbing 101

Click here for a fabulous tutorial on rope-climbing. Most specifically, it discusses and demonstrates EACH method, which I found useful. My preferred and most confident method is a variation of the gym method, but it is still the most ineffective and most grip/upper-body taxing of the methods. In my quest for efficiency in functional movements, my goal is to master the Navy Seals “brake and squat” method.
Cheers to all who grow to love the rope; I have no doubt it will happen after a few ascents!

Tuesday, January 24, 2012

Filthy Fifty

50 Box jump, 24″ box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

TIME – 25:24
(used 16lb medicine ball, otherwise, as rx’d)

Brutal. My grip was my biggest complaint…on the knees to elbows, particularly. They really slowed me down., as did the burpees, at the end of it all.

I expected it. This one is never REALLY a good time.


HAD to start by warming up with 2 rope ascents. (YAY!)

4 rep max shoulder press : 85 lb (wow, was that fourth rep hard)
4 rep max deadlift : 215 lb
4 rep max back squat : 170 lb
2 minute max effort push-ups : 54
2 minute max effort knees-to-elbows : 25 (my grip was destroyed after the deadlifts)
2 minute max effort burpees : 30

finished off with 1 full-court agility run (“suicide”) and a court-length and back bear crawl…


2 rope ascents, 30 back extensions, and 30 GHD situps to warm up…

500m row
12 deadlifts @ 135 lb
21 box jumps @ 24″

TIME – 13:31

Tuesday, January 17, 2012

"Totally Linda"

10-9-8-7-6-5-4-3-2-1 rep rounds of:
Deadlift, 1.5 bodyweight
Back squat, 1.25 bodyweight
Press, 0.75 bodyweight

Deadlift @ 150# (1.2 BW)
Back Squat @ 135# (1.1 BW)
Press @ 75# (.6 BW)

TIME - 22:58

Not only was I SUPER-SORE from Tabata This!, but I was on a time crunch. After doing one round rx’d, I decided to power through it I HAD to drop weight. Nonetheless, I’m not sure that I could maintain that volume of weight over that many reps. The above weights felt much safer. Great variation to the original “bars of death”.

Tabata This!

Tabata This!

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories.”

I did this one tonight. After taking a week off to finish a remodel and prepare for the big weekend, I needed some basic movements to ease back in…

SCORE: 6,20,10,9,10 = 55

My arms were smoked after the pullups; the pushups were extremely weak.

Monday, January 9, 2012

Thursday, January 5, 2012

WOD: "Hidalgo"
For time:
Run 2 miles
Rest 2 minutes
20 Squat clean, 135/95 lb
20 Box jump, 24" box
20 Walking lunge steps with 45/25lb plate held overhead
20 Box jump, 24" box
20 Squat clean, 135 lb/95 lb
Rest 2 minutes
Run 2 miles

BtW mean: 49:23

MY TIME: 43:41, as rx'd

(I'm assuming the rests were to be included in the total time...)

Tuesday, January 3, 2012

new Fran PR!

a quick lunch workout:

30 pushups
30 abmat situps
50 mountain climbers
30 squats
1:00 front plank
1:00 side plank (:30/side)
30 split lunges, alternating legs

thrusters (95/65)

TIME: 3:18 (new PR), as rx'd. all sets unbroken.

Monday, January 2, 2012

5RFT DL, HPSnatch, OHS

500m row
1:00 front plank

with 65# bar, 10 10 reps of each:
Push Press
power snatch
front squat
back squat
walking lunge, 10/leg

500m row

WOD (from
75# deadlift,9 reps
hang power snatch, 6 reps
OHS, 3 reps

TIME - 5:45

after my warmup, my grip was taxed...

10! (BW DL,KBS)/21-15-9 clean, GHD situps


2-mile run


10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
Deadlift @ bodyweight
Unbroken* KB Swings, 1.5/1 pood

*The swings for each set should be continuous; athlete cannot set the KB down or “rest” holding the KB. Each time the swings are broken, 7 burpees must be performed on the spot before continuing.
- KB sets unbroken; went heavier than bodyweight, as it required fewer plates. :)

TIME - 4:53 @ 135#


75# clean
GHD situps

TIME - 5:52 my grip was smoked after the deadlifts on first WOD