Boise Sprint 2017


This past weekend I participated in the Spartan Race in Boise, Idaho. The race was a sprint and was around 4.5 miles with 22 obstacles. I ended up finishing 10th overall, 9th in mens and 1st in my age group. The race was similar to the 2016 Boise Sprint, with the steep hills and a similar route. All in all it was a fun and challenging race.


I would say that the endurance was the most difficult part for me. The hills really caught me off guard. Living in Davis, I don’t have much exposure to hill training, which was my major downfall for this race. Last year I felt most of the pain in my legs when going up the hills. Yet, this time the pain was in my chest. My sprained ankle recently flared up again and I had to decrease my training a bit. The reduced training definitely hurt my endurance. It was mainly the hills that really separated the front of the pack from the rest.


In this race I attempted to stay with the front of the pack at the start. However, I felt like my cardio would be compromised if I went too hard. Eventually, I fell back a few places, which cost me from racing at the higher pace of the front of the pack. I just need to recreate this more often in my training.

One obstacle I am very happy I completed was the Spearman throw. However, most of the people in front of me also completed it. But, it was still nice to not have to do those 30 burpees.


Spearman Throw

A huge weight was lifted off my shoulders when I completed this one. I made sure to aim a little higher than last time. Also, I put more power in my throw.

Barbed Wire Crawl

I felt great through this obstacle. The terrain went up and down which allowed me to crawl sometimes. Whenever I reached the top of a mound I would throw myself over and use my momentum to roll to the next one. Also, whenever I got dizzy I would switch the ways I would roll. It makes such a major difference!

Herc Hoist

I believe I have learned this obstacle to the best of my ability. One foot on the fence and using my body weight to pull the sandbag up was very efficient. The only thing left is to get stronger and gain some muscle weight to assist in pulling it up.

Bucket Brigade

Unlike the previous race in Seattle, this bucket obstacle was all flat. There was no problem with carrying it, but my lack of endurance hurt my speed.

Sandbag Carry

This time the sandbag carry was just the larger sandbag. At first I tried to carry it on one shoulder and switching off. I felt this hurt my speed. When I put it on both shoulders it reduces the stress on my core and keeps me balanced. Therefore, I am able to run with my torso straight up instead of tilted to the side.

Wrap up!

Overall I really enjoyed this race. It is quite a challenge for myself and really points out my weaknesses. In the future I need to work on the endurance. But, I am for sure going to take some time to allow my ankle to heal. I believe my ankle recovery routine did help but I just didn’t follow through with it completely. The Boise race is a race I fully recommend, even if it is a bit of a drive for you. The drive goes by fast with the beautiful terrain.


*photo from, I didn’t compete in the kids race but looks like that was the logo they went with ha!

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Ankle Strengthening


I sprained my ankle a few weeks ago. The injury brought to light the importance of ankle strength when it comes to Spartan Races. During the typical Spartan Race, the uneven terrain and running pace put quite a toll on my ankles. In addition, the intense training adds to the wear and tear. Since my injury, I have incorporated ankle strengthening routines into my training. The routine has made my ankles stronger than ever before.


Two times a week I go through a balance training routine. The balance training, strengthens my ankles and also improves my proprioception. The proprioception improvement assists when running on uneven terrain. Below is the balance routine:

  1. Using a Bosu Ball, I stand on the board side with both feet. I make circles with the ball ten times both clockwise and counterclockwise.
  2. Using a Bosu Ball, I stand on the board side with one feet. I keep my balance for one minute, 3 times on each foot. To further enhance the exercise I close my eyes.
  3. Between the single foot balance exercise I perform 20 calf raisers and 20 dorsiflexions of the foot.

It may seem like a short routine, but it does wonders for my ankles.


A major component that can assist with strengthening your ankles while running are the shoes you wear. In a previous post, here, I reviewed the New Balance Minimus, which can greatly strengthen ankles. Specifically it is the vibram technology that contributes to this. Shoes with the vibram technology and a minimal structure put more stress on the surrounding structures of the feet. There is not as much support compared to a regular running shoe. For example, I used the Nike Free RN Distance for a few months straight and then used a more minimal shoe. The following day my feet and lower legs were much more sore.

I would recommend using a minimal shoe a couple times a week for less intense runs. You can build up to using them in more intense runs, but definitely take it slow.

Final Thoughts!

Overall I did not make many changes in my workout routine, but they have made a major difference. I hope the balance routine and the shoe recommendation helps with your performance!!


*This post contains some affiliate links, which means I receive a small commission if you make a purchase using this link.

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