Empty Nest Runner

Very slow, recovery run from mom's in Michigan. 50 degrees, but SUPER windy.  hard to find my rythm and really just covering the miles and reflecting on yesterday's race.  Drew looked rough in the beginning as well, but then magically sped up.  later found out it was because he had to find somewhere to go to the bathroom and just decided to run back to G'mas really fast instead...

Driving bak to Colorado today from Michigan, so no run for me!  not looking forward to 20 + hours of driving with three dogs in the car.  Thank god for Drew!

Hate to go 2 days in a row without some miles, but drove in to Colorado from Michigan at 7:00a.m.  Took 1 hour 10 minute nap, prettied self and headed to the clinic to open up for business (Iwas the only clinicain scheduled in for today, so could not NOT go in).  Conducting group therapy in a sleep deprived state is always fun.  Warned the patiens to just keep going if I fall asleep...Even skipped practice so I could get home and unwund enough to go to SLEEP!

Tuesdays are usually short, but today especially so.  Did 3 miles to warm up and moved inside gym to do Tuesday circuits.  Decided on Gambettas (with jay's mods) and did 3 x 20 front lunge with twist, 20 body squats, 40 step ups, 5 rocket jumps).  Then Drew conducted 35 minutes of wonderfully excruciating core and form drills (using steps)...  Flet great, but sure gonna hurt tomorrow!

44 + SUPREMELY windy!  Met up with the kids and guest runner Kara L all-American from Chico state to practically sprint through the bowl run.  Kids just wanted to get inside after fighting the wind...

opened the gym for some weight lifting, but opted out--still VERY tired from drive from Michigan...It is going to be a very low milege week at this rate...

Speed work day!!

Incredible 55 degrees and track almost clear of snow (but not fun, splish splashy water to run through!)  Split the workouts into three, as yesterday was kids first day back to school and we have new "joiners" that did not need speedwork on day 2!

1 mile w/u  stretching and drills

Group 1 ran the curves and jogged the straights for as long as they could tolerate + 8 x 100m strides

Group 2 helped Dalton prepare for his weekend indoor meet where he has opted to do the 60m, 300m and 600m.  Mile breakdowns x 3, made up of 800m at mile pace, 90sec rec, 400m at 800 pace, 90 sec rec, 200m all out, 30 sec, 200m all out, 400m jog.  Noticed that D was falling off on second 8, so took off from last set.  Got out blocks and had teammates help him learn starts.  8 accels from blocks.

Group 3 (mine) fartlek!!--did 3 x 10 minutes of 30 seconds at 2 mile pace, 30 seconds rec run.  Crazy strong headwind on backstretch

Set 1 paces:  6:21, 5:59, 6:01, 5:52, 6:27, 6:00, 6:31, 6:31, 6:45, 6:15

Set 2 paces:  5:31, 5:45, 5:29, 5:32, 5:09 (topped out at 4:30 pace at one point--Bryce joined in and got me flying!!), 5:45, 5:47, 5:52, 5:33, 5:49

Set 3, alone--everyone bailed and either finished mileage or joined Dalton for his last set...sigh:  6;15, 6:04, 6:22, 6:21, 6:15, 6:23, 6;16, 6:18, 6:21, 5:47

Pretty inconsistent, but not easy to do a workout, watch the other workouts and yell encouragements/corrections/random thoughts...Happy to get some movement in the ole legs adn be able to breath a bit better (recovering from strange cold and readjusting to altitude).

Got roped into doing a 12 mile snow shoe race on Saturday (WHAT??) and just booked flights for Cross Country Nationals in San Diego on Feb 5!!!!  REALLY excited about this upcoming racing season...

So today was supposed to be an easy recovery run for those that needed mileage prior to playing their weekly game of fottball/soccer/throw things at each other and run away.

Our highest milege boy (coming off a tough workout yesterday) decided he was feeling happy and combined with the power of Kara (miss All American!!), we set out for what I thought was going to be an easy 8.  After covering the first 3.5 in 6:30's, i realized that with a race tomorrow, perhpas I should take it easy??  I turned around and watched my happy runners continue their jaunt and proceeded to run my butt off to get back to the school before them.  i think that I was actually whimpering on the way out...

Should make for a fun race tomorrow then?

Hardwater Snowshoe Race

Gemini Adventures extended an invite to my HS'ers to participate in snowshoe race.  problem was, the two race distances were 20k and 30k and I was worried they would not make the whole way.  Race director opted to let us try the 30k as a relay, so of course we were in!

Got to bed around 1;30 this morning as we were gathering gear for the kids (I have not done a whole lot of mountaineering type stuff since my frostbite incident, so lots of stuff needed mending and washing...)  kids met at the house at 7-7:30 (supposed to leave at 7:15...)

As we were driving up to nederland, we commented on the complete lack of snow visible to us.  We were kinda hoping this wouold turn into a footrace instead...

Reached 8250 ft and found--SNOW!  reached the rec center almost as the race director was leaving for the trailhead.  Quickly secured numbers, turned in waivers and off we went for the 15 minute ride to the trailhead. 

Arrived at the trailhead to hear the 5 minute warning.  Spent some time making sure the kids were equipped and THEN tried to get my gear put together/on.  Hobbled to the start line with one shoe on/one off while my son was dressing me and Coach Mitch was trying to get my other snowshoe on.  i was giggling which made it more difficult.

Off we went, and unprepared me settled near the back of the pack.  Mitch and I planned to run up the mountain with Eduardo for 10k, where he would "hand off" to Stefan for his 10k leg.  At that hand opff point, the 20k'ers would turn around to dash down the mountian back to the sart, while the 30k'ers (and our relay) would lollipop for 10k, and hand off where we were turning around, with Drew (my son) the anchor for our relay team.

With Mitch running ridiculously hard with Eddie, i opted to be social and fell abck with some ladies that had planned to do the 30k, but were starting to think more and more about the 20k.  We looked at animal tracks, talked about girl stuff and, of course, took a wrong turn.  No harm, it was quick as we soon realized that there were few if any snowshoe tracks going our new way. 

We doubled back,  had a laugh and some gus and chews and off we went.  The trail was pretty packed by the time we crossed, though the edges were certainly post-hole quality (as I found out time and time again when I would fall into the snow--just to check of course!).

The first 10 k was primarily uphill, so we opted to walk the ups and run the flats and downs 9until of course on of us would inevitably fall....)  At some point, we caught up to Eddie and Mitch.  Apparently our school snowshoes that have not been trail tested since the fire disintegrated upon contact with frozen water.  Mitch's crampon had completely removed itself from the shoe, so he had to unlace his running shoe to tie the snowshoe onto his actual shoe.

We sent Eddie on while we finished playing and I stayed back with Mitch while he hobbled the rest of the way to the turn around.  our plan was to switch out shoes with Eddie and then make it back.

Up at the adi station, we found out the many of the snowshoes were having difficulties.  Drew volunteered to run with one shoe, but was quickly overruled by mom/coach.  Mitch traded out a shoe leaving Drew with two left snow shoes, which was better than none.  I let Mitch relace his shoe and started back down the mountain (knowing he would catch me as we descended for our final 10k). 

At some point during the race, i accidentally mooned some skiers that were off trail (as i was off trail taking care of some business...)  OH what a day!

Mitch caught me about halfway down and we decided to walk/jog until we relaized that people were actually catching us.  We then decided to RACE down the hill, til we both felt like puking, and then ran some more.  We put a significant amount of distance between us and the two folks that were coming up on us.

SO, not sure what place we took or what our time was...we won a hat and water bottle, so probably not too good!  At the end we were laughing so hard at our race day antics that we nearly forgot that the boys were still up t he mountain.  OOPS!  only one boy would be making it to where we finished, so Mitch changed, downed a sandwich and went in search of the other two that we left at the aid station (where they had several vehicles that they could stay warm in...we're not completely bad...)

Waited for Drew to finish and found out that the same place i got lost (once going up and agian coming down) was the same place he headed off trail.  So proud!  Drew was ecstatic and stated tht next year, he wants to do the whole 30k!

We thanked the race director, who gave the boys some neat hats, changed, drank yummy chocolate milk and made our way down the mountain right before sunset (only because I got lost on the way home).

Full day, but definitely amazing.  i hurt so bad..........Thank goodness we have a long run tomorrow..........Yikes!

Waterton Canyon

Opted to go a bit short for long run day.  Woke up to amazing, beautiful snow.  What a surprise after having 50's most of the week. 

Met Kara at the Canyon and we decided on 10 (5 up and then 5 down).  Drew had 17 with last 12 at 6:20, so we figured we could hang for the first 5...

Though I am not sore (surprisingly) from yesterdays snowshoe race, I am TIRED!  After about 3 miles I convinced Kara and Drew to take off as I was starting to slog.  At about the 5 mile mark i waited for Kara to come back down.  Drew tends to get happy and not check his distnace and forgot to tell Kara where her turn around was.  Kicked it up a notch on the way down and had great conversation with Kara--who is just an amazing person and truly great runner.  Excited that she is with us one more week before whe has to get back to Chico.

Got back to the car, stretched and watched Drew come flying down the canyon.  Fueled him up and set him on his way while a walked a bit as a ccol down.  Went back to car to wait (25 degrees out didn't want to be out too long) and began to worry when the time elapsed that I expected him in. 

Moments later, he came in laughng...apparently he did his math wrong and went over what he was supposed to do.  if this is not a marathoner or ultra marathoner in the making, I don't know what is.  Nothing like a proud mama momnet when your son goes 18 miles instead of 17.  oh to be young again...

Not to dissuade anyone from snowshoeing--I thought I would share a pic of my ankle from yesterday's race:

SO, having Reynauds means I do not feel when it is cold out, but having neuropathy means I will feel this eventually and BAD.  I kept clipping my ankle with the side of my snowshoe...Didn't know I was tearing it up so bad.  UGH.  Asked the kids if they did the same thing and one of them remarked, "Well, sure.  I did it once and then learned".  oh, well...

Chilly EZ Run

SO, it started at 18 degrees and dropped to 9 degrees over the run.  hard to find areas that were ice and or snow free, so made the best of it.  Ran first 4.75 with Drew, Kara and Angela at welcome 8-8:30's, dropped off Ang at the school and continued on, while trying to pick it up as it was getting steadily colder.  Finished last almost 4 ish in 7:30's/7;40's which was not bad considering the footing.

Happy my banged up ankle did not even whimper!  And feeling much better energy wise than yesterday.  But it was REALLY FREAKin' cold!  thought the boys team was wussing out, as we did not see them at warm up, but found out they warmed up elsewhere and went on with their run.  I am SO proud!!

Gorgeous Colordo day!

SUPER EZ run

Continuing to be ridiculously cold out...usually tuesdays are circuit days, so primary focus of run was to be absolutely aerobic (esp with the slippery conditions and frosty air).  Went out on the back path, because it was plowed better than the streets, and safer as there was little chance a car would slide into us.  Did not, for the record, see any bikers out...

Group did an out and back and I quickly fell off  the back to be aone with my thoughts (or to be lazy...).  wish I had a camera to run with, as on the way back it was absolutely beautiful.  Only here in Colorado would I be running on a plowed bike path next to a running stream for 2.5 miles.  Absolutely gorgeous.

For circuits, i tried to incorporate some sprinter specific exercises.  the sprinters have not had a coach with them this off-season and have decided that i am their coach too.  For the record, I know nothing about sprinting, jumping and only a bit about throwing (my College coach fancied me a multi-event person and started training me on Shot--you really have to imagine a 112 pound skinny trying to heave a ballistic--think Olive Oyl lofting a cannonball and you'll get a pretty good pic!--my distance competitors would make fun of me that I had to ice my twig arm before I raced...For the record i am nowhere near 112 pounds anymore...)

SO, the sprinter exercises just did not make a whole ton of sense to us distance runners-who by virtue of the fact that we are distance runners are not playing any other sports that call for coordination.  We had some giggles, moved our muscles in a new way and went on to lunge matrix and Drew's core work.

Luckily for the sprinters, Drew has a 200m workout on Thursday that they can join --as Drew is doing it as "pace work", they will be doing it as tempo.  both groups will be challenged as Drew is not naturally fast and with only one minute rests, this should challenge the sprinters aerobic system.  Hopefully the football coach/sprint coach will see the potential for me doing much damage to his athletes and will step up!

EZ 4 miler on the slippery snow.  The guys had free fartlek today.  I actually had to put parameters around this workout for them so that they would not go TOO fast..you knwo it's a great day when I have to tell my runners to slow down!

Anyways, I pretty much played sag wagon behind them by trying to maintain 7:30's whenever I was not on ice!

Afterwards, our corss training session took us to the track, where we had a 200m snow shoveling race!  We only had 2 shovels so broke up into 2 teams to see who could uncover the number in lane one at the 200m mark first--by going around the track, clearing the lane, in opposite directions.  My team seemed to be leading, but somehow the other team found the number first.  When we jogged each other's half of the track, we found out why.  Whereas my team was very proud and using "quality control", the other team merely shoveled one shovel width and went around any tough spots.

My sprinters, Drew and Kara have 200's tomorrow.  Boy will they be surprised when the hit the other side of the track and are zig-zagging!

We had a blast AND got the track prepared for tomorrow!  Great Day!

On a life related note--had an interesting group therapy session with my "guys" at work.  Simply asked how well they know themselves as an intro to taking an inventory on life (versus making resolutions, which is a huge NO NO with hard core addicts...)  that simple question kept us going for almost an hour and a half...Good times!!!!

Gorgeous 50 + degree day. 

Had some guys working 200's on the track, a few us us doing 1000s near the hills and quite a few doing hill strides.

1 mile w/u / strething and drills

2 mile run to the hills / k's at 6:29 / 2 mile run back.  had to cut our k's a bit short, as the temp dropped and the road began to ice over very quickly.  Gingerly made it back to the school, though with purpose at 6:50s to top off our workout.

Returned to the school in time to change, send the boys for pizza and begin to welcome 8th graders at the High School.  incoming 8th graders for next year  wandered around our halls and cafeteria to learn about our sports and clubs and do preliminary sgn ups.  There was barely a break as we did double duty for track and cross country and got LOTS of contact info.  If we even get half the kids that signed up today, we will be HUGE!

Just found out that I won a comp entry into the Fast  and Flurry-ous 4 mile XC race in Boulder.  there's prize money, so many olympians will come over, do a quick tempo and leave with some cash in their pocket.  This will be a great shakeout for Cross nationals in San Diego on the 5th--AND it should be messy!!  with mud and melting snow.  Good times...

Taking Drew back to Alamosa tomorrow...sigh...so will have to run up there (at 8700 feet) for pre-race before I drive back down again.

EZ pre-race shake out

Another 50+ degree day!  LOTS of melting snow--should make tomorrow's XC race really messy!

Ran super easy + 4 x100m strides

Felt great--tomorrow should be fun!

The Fast & the Flurry-ous

SO, I won a comp entry into a cross country race in Boulder that offers prize money.  Nothing like a little Cha-Ching to bring out the pros (and apparently one fast 11 year old girl).  Not like the first 3 places in my race went to Olympians from 3 DIFFERENT countries or anything...

This race has been on my ta-do list for some time.  Small and intimate, yet it always brings out the talent.  Set at that pat Patten HS XC course, i was intrigued how I would do on some challenging terrain that I have coached kids to race on.  Nobody told me, it goes the opposite direction! 

Ran 99% on grass, snow or sand, the criterion course was 3 loops which was very spectator friendly, but alsomeant that I had to climb an ugly hill 3 times.  Opting for racing flats on this one was a good call, however, as the 1% was on a wooden bridge that I was pretty sure I would either imbed myself upon and need to call for help, or biff out on (which I heard one runner did...)

With the Olympian presence, i knew the pace was going to go out killer.  I had delusions that I would still be able to maintain at least a 6:30 pace and wanted to start out conservatively.  As I waited on the line, a perky, quiet waist high waif lined up.  Being nice, i stepped aside to give her room on the front line with me and tried to make small talk about Bratz dolls and barney.  instead of calling out "Stranger Danger" the little bell sprinted out with the pros at the gun.  Pretty sure she used pixie dust, cuz she certainly dusted me by a full minute!

Checking my pace, i was in the high 5's at the start and needed to reel myself in.  In retrospect I let a few more runners take off than I should have, but I made the pace correctiona nd got into the high 6;20's quickly enough. 

Then the snow and ice patches coupled with the rolling and challenging terrain (to include loose sand--I think we ran through a sand volleyball court??) started playing with my head.  Breathing wise i was fine, i just could not get my legs to turn as quickly and efficiently with force as normal.  Entertainingly, i watched a young gal go past me with one and a half shoes on.  Apparently her milers would not stay on and after 3 times of pulling off to the side to get it back on, she opted to run with them off!  What a warrior.

Wanting to take the first hill conservatively, I was still able to pass 2 gals and let loose on the downhill (slipping and sliding through this wintry wonderland).  I settled into what my son told me was 10th place, tucked behind 2 gals that looked to be about my age, using them for the moment as windshilds.  Slowly, they began to pull away and mentally I let them, saying to myslef that I would be able to pull them in on the 3rd lap.

OOPS!  That did not in fact happen, as we all began to pretty much settle into our paces, and knowing that I had a pretty good lead on the next gal did not help.  A few times, i tried to apply pressure and commit to the race, but apparently not with as much intention as I thought I was. 

Realizing that I had "settled" I at least did not want to be passed in the last mile.  Bearing down, i was able to pick up the pace just a bit and steadily increased through the last half mile, to apporximate a sprint to the finish.

Got connected with my race crew and watched the men's race unfold.  The dudes had an even deeper field, with lots of sponsored runners and teams present for the race.  jason Hartmann won the men's and had set the pace throughout the entire race, pushing just enough to make 2nd work and still win.

The after party had many a brat and Rice Krispie treats, so after a brief cool down and awards ceremony, it was back to Morrison wtih the memory of a very fun race (no awards for me, as 4 of the top 10 were, in fact, masters...so I had the dubious distinction of being the first master without an award...sigh...)

After dropping off the members of my race crew (they can't yet drive), I did a very slow 2 mile shake out through the neighborhood to try and flush the ol' legs.  Checked the garmin, whcih measured the course at 4.2 (probably due to me being a pansy and running around some of the icier patches).

In retrospect, I was not happy with my time, placing or non-sompetitiveness today, but was happy that I showed the kids how courageous it was to hop in a crazy race knowing there would be Olympic talent...and the Rice Krispy bars had these neat little chocolate chunks in them!

To thank my race crew, met up with them at CPK (had a coupon) and then went to see Green Hornet!  Good times!

Met up with  a few folks out on High Line canal for a social run.  planned to take it really easy after yesterdays race, but surprisingly (or not so surprisingly considering my pace yesterday) I do not have any soreness or residual fatigue.

The canal was pretty spotty with large snow patches, some black ice and a few clear spots here and there.  Glad I latched on to some other runners (as I missed Stephanie for her run just a bit ago), as I would not have pushed myself at all today.  Ran out at 7:37 pace and back at 7:40 pace.  Felt great on the way back and had some GREAT conversation with a gal named Ashley that I just met who is training for Boston.  We would get "happy" and start running 7:20's pretty effortlessly, but opted to reel it in as it was supposed to be a recovery day for me and some marathon pace work for her.

All inall, felt very refreshed after the run--just what i needed!!

"In Mourning" Fartlek...

SO, took Drew back to Adams State yesterday.  Plan was to drive up, get in a run, have lunch and drive back.  Got sidetracked by one of Drew's teammates before we even left the house.  Apparently he (another Drew) was coming back from the UK and needed a ride.  he was not clear that he was, in fact, in England at the time of the request, so we waited for quite a while before he made contact again.  To make matters worse, there are 3 Drew's on the team and when they all start texting, noone can figure out which Drew is Drew...

Long story short, got out much later than anticipated and saw that the weather at 8000ft was taking a turn for the worse.  Scrambled to get off the mountain and the drive took 6 hours to get home (versus 3.5).  Wrapping up--did not run yesterday and feel very tight from being in a car for almost 10 hours.  UGH...

SO, I am in mourning again--certainly miss the little bugger already...

About the workout--Fartlek day moved to today (v tomorrow) cuz snow is due to hit the foothills right around practice time tomorrow.  Took advantage of the 50 degree weather.  2 mile warm-up + drills/stretching.

3-2-1 fartlek (3 mins hard, 1 minute EZ, 2 mins hard, 1 min EZ, 1 min hard, 1 min EZ)  3 sets + 18 minutes of solid work.  Short d guys had 5 min additional warmup and then straight in, whereas my long d guys (& Kara) had an additional 2 mile w/u before beginning.  I opted to do some "marathon pace" fartlek, as my bum was sore from my race on Saturday...and I think my legs were just tight in general from the ride.

2 mile w/u @ 8:00

3-6:59

2-6:52

1-7:03

3-6;49

2-6:51

1-6:46

3-6:42

2-7:03

1-6:42

Paces jumped around quite a bit (I'd like to say that it was due to terrain, but really I just was not focused today...)  5.5 averaged out to be 7:42 pace so not ALL bad...

2 miles cool down REAL slow

Meeting with Matt Hajny tomorrow (adult marathoner/trail runner that I coach that even after breaking his ankle and having surgery to keep the darn thing together with screws placed in, suffering a non-related bike accident and food poisoning just 2 weeks before, still managed a 2:47 at Disney, placing 17th!!).  We are going to plan our year of races and will decide on a marathon.  Any ideas?  looking for cheap and fast!!

Circuit Day1

SO, our snow 'storm" came in as expected jusyt as practice started.  The guys did 5 miles at aerobic pace adn came back looking like mini snowmen.  I had a sprinter girl show up and since she had noone to run with (AND it was her first day...)  I opted to run with her (always trying to convert the sprinters when the other coaches are not looking...

Yuck on mileage today, but hopefully made a good connection.

Did the machine 1.1 from jay johnson, but instead of running 700m at tempo, we did 2 minutes of "pretend" jump roping in between sets.  With jumping rope being somewhat boring and difficult for my sport-challenged athletes, we play a sort of follow the leader and change up our jump styles every 20 seconds or so.  The football players and wrestlers kept looking into the gym and finally asked why we were dancing...My poor boys--pretty sure they hate this more than they hate when I make them man up and skip like girls!

Will definitely be sore tomorrow!  Good stuff!

Met with Matt Hajny (just back from Disney where he placed 17th running 2:47 AFTER breaking his ankle, having surgery to put screws in said ankle, getting thrown from a bike thereby messing up his hip AND getting food poisoning about 2 weeks out from said marathon...) Can't wait for this training cycle--I mean what ELSE could go wrong?

Still trying to pick a marathon--possibly for May or June!

Serious danger of not making mileage this week...

Initally had 2 meetings this afternoon and did not think I was going to make practice.  Boss was sick so #1 cancelled and the second mtg was at a bar, and since I do not imbibe and spend most of my day trying to get folks off the stuff, really did not feel like going to watch my coworkers gte sloshed...

SO, went to practice.  Sprinter girl returned (we did NOT scare her off, whcih makes me question her sanity...), but since there are no sprint coaches coaching and no other girls, i felt a need to work out with her again to keep her company.  Guys went out for a traditional 20 minute tempo...sigh...

So "warmed up" by jogging 800m, then did a series of 150m striders with 50 m walk recovery x 8 (so about a mile) and then cooled down for a lap.  Went inside to await the return of the tempo-ers and showed sprint girl lunge matrix and myrtle.  While the guys showed sprint girl some core work (she in turn gave them dating advice--they are so socially awkward!!), I hoped on the dreadmill.  Already feeling like a hamster, I was able to monitor the guys lifting, but felt very awkward as there  football/basketball and wrestling were all sharing our gym time.

Attempted to do a bijillion mile progression run, but only made through 20 minutes before one of the runner's mom's stopped by to "talk".  Can't talk and run treadmil at the same time ( I fall off...), so had to abandon workout.

Really concerned about my mileage for the week, so will have to run mega miles fri and sat just to break even...On a good note, i am delightfully sore from yesterday's circuit training!!  YAY!

Even my eyelashes hurt

SO, in an effort to salvage this week's mileage, I figured out that I need to do 25 miles in the next 2 days.  Unfortunately, i also needed to get in my tempo run that I missed out on yesterday.  On a positive end, it was in the 40's with bright sun (at least when i started...)

Angela met me on the track with her dog and helped me bank some miles before my tempo run.  We ran an easy four miles catching up ojn our juicy gossip.

As the runners were returning from their aerobic run to do striders, i began my lonely tempo run.  Goal was 6:30's for 20 minutes as we are still in base building AND the wind was kicking!  Tempo felt amazing.  Fought the wind (where my pace would drop to almost 7:00) and felt great!  5k split was 20:37, which I am happy with considering the weather and training phase.

With 6 miles more to do, decided to take a 4 minute break to change out of my flats and since it was now dark, opted to run on the track for a bit.  Decided to do the next 5k as a progression run, starting slowly and increasing pace every lap by 10 sec/per mile.  Gotta love that we have an amazing track, but no lights?!  (No one could see how pathetic I was reaching for my mileage)  began to feel it by 2.75, but pushed through as there was chocolate milk waiting for me. 

Cooled down with another 3.2ish to call it good!  Now I can't stop eating...

Thank Goodness for friends!

SO, afraid I might not make mileage this week(due to snow storm Monday & training sprinter girl throughout the week) I opted to pack in a tempo run and 13.5 miles yesterday leaving me with an enviable 12 miles today!

Called out to my peeps for some love and we decided to run Waterton Canyon before it closes for the year.  Ang blew me off this morning (10 minutes before the run) with some wierd "slept on my neck wierd" excuse, only to tell on herself and fess up that a big b-ball game was broadcasting early.

Met Matt H and Stephanie at the trailhead and embarked on my mission.  Weather looked great, but glad I opted for a windshirt, as we encountered headwind, tailwind and revers wind as well as some rain/snow mix and that was just on the way up!  Matt and Steph took me up the hill at a ginger 7:56 for 6 miles.  Awesome conversation to keep the mood light and dreaming of our next marathon in April or May!!!

Stretched at the top (I tried to become one with the earth, but they made me come  back down the hill...)  The weather was unbelievably beautiful all the way down.  After about 2 miles, Stpeh and Matt let their legs go a bit and I dropped off, though pictured a tether toe ach to try to let them drag me down the hill.  Some garmin problems coming back, but lloks like it was &:29 for 6 miles, meaning that Steph HAD to be going 7:19 or FASTER all the way down--even with a tender hip!!!!  WOWZER! 

Celebrated my mileage binge with some mint choc covered oreos (that i am sure are laced with crack, as I cannot stop craving them...) and some choc milk!

Met with Matt to frim up our marathon schedule for the year and it looks like....possibly Illinois in late April and CIM in December!  Anyone else in for these?

THANK you so much Stephanie and Matt--really would not have done it with out you.  Now must sleep!

Super EZ day.

After 2 arduous days abck to back, opted to do some ultra training.  Geared up with a hydration pack and some goodies and headed to the park where the "Yeti Chase" was going to be held.  Plan was to meet BQ'er AShley to help her with her 14'er today and watch/cheer for some of the local talent as well.

Arrived in plenty of time to see folks warming up and spoke to several of our Sunday group (as they opted to race today), but no sign of Ashley.  Hung out with parents of one of my HS runners (who took 2nd in the 5k!!  AND could have taken first, but still lacks the confidence to get out and lead...)

Stayed to watch the 10k develop and, since no Ashley, took advantage of an offered ride home.  Ate some pancakes and french toast and took a LONG nap.

Feeling relatively good, but very glad in retrospect that I didn;t have to tag on 14 additional miles today...

Finalizing spring racing plans....looks like it is the Illinois Marathon in late March (as marathoner Matt graduated from there) and possibly Canyonlands Half as a tune up.  Have not run Canyonlands yet, so anyone else going or run it before??  Looks like I'll be tripping over the state line into bountiful Utah after all!

Distance-y kinda day

1 mile warm up/stretching/drills

2.5 miles easy

4.5 miles @ 7:07

2.4 miles super EZ

Ave. 7:44

OK, time to start dropping the hammer a little and take this old engine out for a run (hoping I don't get a flat along the way...).  I've spent quite some time kicking the tires and revving the motor, so now it's time to see what I gots.  The next 10 days are going to be a bit brutul, as I am not naturally fast--just usually can run longer than the average bear.

SO, in an effort spruce up my long run, I opted to drop the pace for a bit in the middle.  Felt GREAT!  Would have gone longer, but I had to make a pretty major pitstop and really could not find my zone again after (plus it felt great to also go nice and easy on the way back...).  Ran the 2.5 EZ with the newer boys and then had the benefit of the next 1.5 chasing down the boys that were falling off the fast pack.  After that, i was on my own to see how long I could hold 7's for.  Goal was 4 miles and accomplished 4.5 before the GI decided it would have no more...

Working on pushing the PH balance up in the ol' sanguine a bit over the next 10 days in an effort to have a mini peak for Cross nats.  this could either go wonderfully delicious or insanely bad.  Basically it means that we are doign...GULP...speedwork...agian, not my favorite.  Still planning to hld at 50 miles this week and drop to 35 to feel fresh next week, where 90% of the mileage is NOT aerobic.

Wish me luck as we begin the final 2 weeks before the Colorado Indoor State Championships (the boys) and Cross Nats (One boy, my son and myself!)  AND time to test out whether notion that chocolate is the BEST recovery food EVER!!!

(Oh, and if anyone actually reads this...anyone doing Canyonlands this year??)

Mile Repeats

WU/Stretching & Drills

2 Strides

4 x (200m @6-6:30s, jog 100m)

2 minute jog

5 x 1 mile with 2 minute active rest (jogging) between

Ran these at the track with the boys and basically acted as the caboose (though the last one was fun when they were really tired and i caught a few!!)  Choose to run these slower than our 8k paces with the focus being on the "3rd lap" snce I have so many milers in our group.  Weather started at upper 40's with full sun...

SO, my splits were as follows (with the goal being 6:45's so just under AT pace)  6:46, 6:48, 6:43, 6:42, and 6:20.  Had too much fun on the last one, so I know there really was room to go faster on these.  Generally I start the boys here just to bust  the rust a bit.  Compared to the summer, the boys had a hard time just doing 3 of these at this point to compare.  With me being the caboose this time, it is definitely time to step up their pre-season paces!!!  YAY!

Cool Down.

Also very excited to see them talking through most of this workout (until the 3rd laps where I asked them to be "present").  Good stuff!

Trail running day

Nice recovery day.  Took the boys out to the woods near the school where they proceeded to play "follow the leader" through the mostly singletrack trails.  Hopped over logs, crossed creeks and got really, really muddy!  The boys were flying at 7:00 to 7:30's which was impressive given the terrain...

Jogged an additional half mile with Angela at the track and then did some form drills and strides.  ALWAYS cracks me up to see the varying levels of coordination present on our team.  Also love the enthusiasm with wich they tackle my goofy drills!  Makes my heart happy...

Partial Athena Medicine ball routine.

Low mileage today.  Hope everyopne is feeling fresh for tomorrow's track workout!!

58 degrees, no wind and SUNNY!  Perfect track workout weather

w/u, stretches and drills

4 x 100 strides

Continuing to get ready for XC nationals in just over one week.  New guys joined the team today and acted as Pace B's for the rest of us.  As we d our speedwork, they run continuous and do pickups for about 100-150m whenever we come up behind us.  Gives us some extr help through our harder stuff...

5 minutes @ about half m pace (my goal was 6:45 did 6:47)

2 minute jog

4 x 2:30 at about 10k pace or faster with 90 seconds jog recovery (goal pace:  6:23--did 6:07, 6:17, 6:16, 6:11

2 minute jog

Back to 5 minute @ about half m pace with the verbal prompt to control the pace and not let the pace coontrol you! (6:40)

Cool down and sand box drills.  Luckily it was warm out, as the boys had decided it was a good idea to paint their abdomen regions with our school colors (which would have ran onto their shirts when sweaty!)   Made for a very colorful workout.

Felt great during the "on" times" but probably took my rest times a bit too slow, as I was often belting out instructions or interacting with the various moms/staff/kids that like to talk to me while I can barely breath...Good times!

65 degrees & sunny = CRAZY good hill workout

Ran 2.1 to my favorite hill along the golfcourse at a respectable clip 7:20-7:30.  (Yes, here in Colorado, even our golf courses are hilly!)  This particular hill is along a bike path that goes from the golf course to the top of a dam.

SO, we decided to do 7 hills.  1st minute at a very controlled but challenging pace with a POP for 30 more seconds (kinda' as all out as one can get after running up a major hill for one minute), focusing on big arms and quick feet.  A random fella joined us--said it looked like we were having fun! He described himself as an 'age grouper" 1:20'ish half mara dude.  So, of course i FB stalked him!  BUT, it is good to know that even when writhing in pain, we "look" like we're having fun.

Hills totaled 5k for me, so must have been slighlty longer for the boys (and our new found friend...)  Ran back to the school for another crisp 2 miles, laced up the "Spikes" and did 7 minutes of diagonals on the soccer turf and then 8 minutes sock foot to stretch my feet out a bit.

Planning on wearing spikes for XC Nats, but have not worn a pair in over 20 years!!!  YIKES--my calves are going to hate me...

EZ run today just to shake out the tightness from yesterday's hill workout.  1.25 warm-up/stretch/drills

Ran around Herriman Lake with "purpose" and farltek'ed every time I say a dog.  There were LOTS of dogs today...so felt like I was practically sprinting around the lake!  BUT it felt really awesome with only a minute amount of soreness.  Will probably pay for it tomorrow.

NEXT WEEK:  TAPER  YAY!

Taper, sweet taper

Met up with Stephanie to do a late morning jaunt along the High Line Canal.  Temperature starting to drop transitioning us from the 60 degree weather he have been enjoying to the GULP 3 we expect tomorrow??

Since this is my taper week before Cross Country Nats in sunny San Diego, we opted to just do 8 this morning, again with purpose as I am trying to not do too many aerobic miles this week. 

Warmed up wtih  one easy mile and then hopped into a progression run of sorts after stretching and little drills.  We planned on going 8, 7:50, 7:40, 7:30, 7:20 and then 7:10.  We ended up averaging 7:29 with 8, 7:47, 7:33, 7:29, 7:13, 6:54. 

LOTS of runners out today as the "trail" is a wonderfully groomed gravel/dirt bike path with little elevation gain (and unfortunately no bathrooms??) lined with AMAZING mansions.  In fact, Stepahnie initially thought one was an apartment complex--it was really THAT big.  She also got to enjoy the knwoledge that she was able to piddle in one of their backyards (guitly pleaseure of mine, due to the lack of public bathrooms anywhere along this route...

SO, besides the fact that Steph could have easily continued this workout faster for a longer duration, we noticed that anytime we were in the vicinity of MEN, our pace dropped dramatically!  We even "good gamed" a hot trio from afar...sigh...Oh it is good to be a runner!

Movie Review:

Though, not about running, I highly encourage everyone to go see "The King's Speech".  There is a bit of swearing (that is actually quite funny and pertinent to the story and not gratuitous), no real sexual stuff, and no violence.  That being said (have I lost you Burt??), the movie is an inspirational account on one man overcoming his past through perseverance and support from his family.  His "coach", wonderfully eccentric, seems to intuit ways to have his clients be forced through mini cathartic psychological breakthroughs that inevitably push the clients into a new realm of being.

Having not yet seen the other movies that are up for Oscars nor the other actor's performances, I would be surprised and a bit disappointed if Colin Firth does not take home the gold statue for his portrayal.  It was also amusing to see Helena Bonham-Carter acting as  aproper Englishwoman.  She should get a prize of sorts for acting so completely different than what we have seen of her lately...

Just got a text from one of my runners (Painfully shy young man) that he is going for his first date!  As this was a team effort to help him obtain a date prior to graduation, I will be giving the team a day off this week as promised!

Baby, Its Cold Outside...

SO, with school closed and the temps on the negative scale for once, I knew I could get in a long day at work without the pressure of having to race across town fro practice.  Problem is, my car did NOT want to go anywhere this morning....

Took the day off (well worked from home for part, napped, played with dogs and dreamt of running glory) but finally decided that I MUST go for a run.  Only thing is, I do not really trust my neighbors (pretty sure that the abondoned house next door has bodies buried in the backyard via the cop that now lives 3 houses down with wifey number 3...long story...and neighbor on the other side sits at home smoking his medicina; stash all day long...)  SO, called my BFF Angela to come over and jump my car so that I could get to the gym to run on the DREADMILL.

You could only imagine the shenanigans as we (+ Danny, our physio) tried to get my car up and running.  Many laughs and sparks later, the car was a GO!  Off to the neighborhood Y...

Ran regular warmup did stretches and got many a look as I did my drills.  Caught myself talking to the treadmill a few times and received many more odd stares...

5 min at Half pace (6:49) to get used to the gerbil ball that would be my home for the next few miles

4 x 3 min @ goal race pace (6:19) with 3 minutes rest at 8-8:30 depending on if I could manage to take a drink without flying off the back...

Then cool down.

LOVED that I could nail down a pre-race workout with "some" precision.  HATED being in a fishbowl with not very friendly folks that probably just did not get why I was breathing so fast for 3 minutes only to fumble for the buttons, almost fall off, mutter to the  machine and do it all over again...Also hated not having anything to look at other than the wall.  BUT I did discover that  3 minutes equlas short segments of "Walking in a Winter Wonderland, Rock Around the Clock tonight adn Rocking Robin"  all in my head of course.  BORED, BORED, BORED.  AND I was a soggy mess by the end of it, having sweated fiercely bad.

Now for some taper chocolate...mmmm....

Pre race for XC Nats

Sunny San Diego

XC Nationals-8k

SO, my morning started out as a comedy of errors.  The boys had taken all the food items to their room the night before, as our fridge was not working in my hotel room.  Forgot, and had to wake up Drew to get my yum yums as the hotel b'fast just was not going to do it for me.  Drew txtd back t come get said yums, but I did not receive said txt until right before my race (hours later...)  Finally, after not hearing back from me, a sleepy eyed Drew delivered said food and went back to sleep.

Drove over to the course, scouted out a team area and proceeded to do my warmup.  Ran a couple of miles and did a gear check, since I could not find my singlet to bring on Thurs eve, I wanted to make sure that at least I remembered to bring SOMEHING to wear in the race...Conversated with some of the other masters when i realized that the gal at chek in the day previous (which was another MJAOR debacle...) didi nto actually give me a back bib with my age on it, a requirement to race.

Now only about 20 minutes before my race, I was sent around to 5 different people in different places to find out how to remedy my problem.  Still not dressed for the race, i thrust my bib (attached to the shirt I was planning to wear) at the gal that had "helped" me the day before.  She actually accused me of trying to cheat and wear a bib from either another rce or from the race that was held previous in the day.  WHAT?????  they could not find me in the registration (which is why if you watched the webcast they had NO idea what my name was as i finished..)  I almost was not allowed to run! 

At this point it is 10 minutes beofre the race...I ams till not dressed and i am SEETHING!  I reminded her that she in fact finished my reg yesterday herself and also said that because I was getting so angry about her accusing me of cheating (in a national Cha mpionships??) that I needed to walk away before I said something very ugly and that the problem needed to be fixed, because I fully intended to run.

Raced over to a bathroom and chucked gear all over, dressed and barely got over to the start area.  Had to speak to a race official, as I still did not have the required race bib...there was some discussion of using a sharpee on the back of my shirt...when someone magically appeare dwith back bibs.  Apparently i was not the only unfortunate one...

Race was started 2 minutes early and I placed my self nearby the Boulder Republic, since I at least knew what some of those gals could run.  Tried to make a funny with the gal on the line next to me and I think I actually heard a grunt...

At the start, settled into the back 25% as is my customary start (I am not that fast...and I enjoy seeing the race from behind as it develops...AND i find that the gals in the back are much more sociable than the ones up front...)  Watched Colleen and the camera crew take off and tried to settle into my pace.  Planned pace was 6:19's, whcih I had to back off into as I was starting in the 5's....

The course was a bit dewey, making it muche more slick than the previous day.  As there were only like 60 women in the race, the course was plenty wide enough to accomodate all the runners without incident...or so I thought...In the first 2 miles, i encountered aggressive woman after aggressive woman.  many times, a racer would get right next to me  (and at times actually touching my shoulder with theirs) in an attempt to wipe me off on some of the interesting obstacles that were on the course.  Sad part was, they were racing full out and I was just getting into my gear.  SO, found myself surging away from vicious vixens, which probably put me more into the race.  Found a couple of Boulder Babes that had previously beaten me and opted to try their pace for a bit.  After mile 2, I noticed that it was difficult to stay on pace (not for tiredness, but because it was so slick). 

the course was set up as a 2k criterion course that snaked around and inside itself, almost enitrely on grass with a couple of slight hills, that really did not feel all that bad.  I htink about 2.5 miles in, I decided to make a move on the boulderites, though the move was matched and they tucked in behind me.  With all the boulder support out here, lots of teammates and loved one were cheering for the 2 gals behind me.  i pretended that they were cheering for me instead, which gave me a big boost.  For about 800m< i tried to drop the hammer a bit to try to get back on pace which must have succeeded in putting some distance between us (thoug I could still hear folks cheering for me, er, i mean them...)

Knowing that the third loop was going to be the most difficult< i decided to not let anyone pass me to keep from getting bored, lazy, unfocused.  i tried to reel a couple more folks in as well, whcih helped with my plan A.  Definitely my slowest lap (though Isuspect it was EVERYONE's slowest lap.  Lap 4 was all about finishing strong and trying to get in position to maybe kick in with another person to help keep my pace a bit more honest. 

Found said target in the shape of a diminuitive 40-44'er and began to close the gap.  For some reason< i panicked and thought that the end of the race was coming up, at which point I decided to sprint.  After I passed said target without even a thought of matching the move, I realized my mistake...I still had almost .7 of a mile to go (no wonder I was feeling fresh).  you can only imagine my embarrassment and other folks bewilderment at what I just did.  SO< I tried to pretend like it was just a really great surge and kept trying to hammer away.  Unfortunately, my legs did not like this plan and opted out.  When said target came up on me, I said "please take me home" and off she went.  I tucked in behind her as she gapped me slighlty, only hoping that I did not put myself in jeapordy of getting picked off by any others that might have realized my folly.  treid to surge a t400m to go and really drove home at 200m, almost catching my target once more, but she got to the line before I could. 

had a funny haha with said target as we replayed my goofy move from each other's perspective...

Race wise, this was slower than my last 8k by 1 minute 20 seconds.  Did not realize how slow the course would come off, as it really felt like a fast course...or maybe I'm just slower than I think?  Had  a blast regardless of the outcome and finished in 11th.

I am thankful for the last 12 months,< as I have recently returned to running and am happy that I seem to be adapting somewhat to the training and was able to go through a training cycle without injury.  In order to become faster again, I will need to step up and do some speedwork--whcih I have been holding off due to the increase in my weight. 

For this next training cycle, I plan to try and drop some of the weight, while introducing some speedwork that taxes my body beyond tempo and sub tempo paces.  I am also planning to increase my mileage a bit more consistently and actually follow a training plan, versus doing whatever workouts my other runners are doing (as I coach 800m runners up to ultrarunners).

SO, mostly happy with my race outcome...thoroughly enjoyed the actual race and am looking forward to this next 12 week cycle.

As far as the boys that I took to San Diego...Drew had the flattest and slowest 8k of his career and really beat himself up.  He was so super pumped these past 2 weeks that he feels like he over did it in training and will be meeting with his college coach to get some help getting out of his rut.  Brandon had an amazing race (only being a junior in HS), was very nervous before the race, but stuck to his race plan and was able to respond to every direction that I threw at him during the race.  His finish was SPECTACULAR as well, so there is plenty more ther for him.

We stayed to watch the elites try the same thing we did, and it was good for the boys to see that even they are human too and sometimes make race errrors.  brent Vaughn had an amamzing race, which was good for the boys to see, as he holds some of the Colorado High School records still.  Shalane looked flawless and made the course look like butter.  Kara really should wear more clothes until she has her tight bod back...but had a great race nonetheless.  Renee looked awesome through 3 laps and then began to disengage.  looks like she DNF'ed (very sad for her...)  Abdi looked like he was struggling with the heat (which does not make sense as he lives/trains in Arizona) so wondering if he was in pain? AND one of Brandon's brother's teammates made the Junior world team! 

SO, all in all, it was an amazing trip.  Highly recommend folks get out and either race the next one or at least watch it if you can!

Recovery Run

Nice easy miles in the mile high city to recover from yesterday's funfest.  Met up with Sunday group, but had to do a rolling drop off of Drew as we were somewhat late (nasty driving conditions...) at Wash park.  SO, ran around the park watching a local 5k race and met up with more of our group (the slower ones...) and ran with them for about 2 miles.  For whatever reason (testosterone, maybe...) they always feel a need to speed up when I am with them.  So feeling frisky, I went along and started to push the pace a bit.  We were running around 7 flat, which was impressive for the amount of snow on the ground.  After 2 miles, the 4 abruptly left, saying they had to go get ready for the game...whatever...Stephanie would have really had fun with these four!

Nice easy mileage at 8800 feet! (that's really all I could manage up that high).  Ran the canal to railroad track loop up in sunny Alamosa.  Dropped Drew off for another fun week at college!

SO, I'm not allowed to hug the janitors anymore...

This weekend at nationals, i learned alot about myself.  There was much time for deep introspection and to take inventory on life.  One realization that I had (ok, that was given to me...) is that the boys think I am only friendly to the janitors at school because they plow the track for me.  I tried in vain to refute that notion, to no avail.  They think I am "flirty".  SO, to tes ttheir hypothesis, I did not hug a single janitor at all this week.  AND DO YOU KNOW WHAT?  My track wasn't plowed for today's workout.

So, do I start shoveling again, or go with the hugs????

Fartlek

2 boys have one last race before their transition into outdoor track, so they needed short speedy stuff.  Wihtout the track being plowed...sigh...the only thing remotely close to speedy was fartlek.  I let the boys do 1-2-3-2-1 (by feel, darn moguls...) with 60-90-60 rest. 

Matt and I needed quite a bit more (and more mileage), so added 3-4-5-4-3 witih 2 minutes rest (I was tired...and sad...) and then added a few miles on the backside to cool down.  Could not regulate pace today due to the many ruts that were left by prancing runner's feet on the once pure snow, but was in the range of 6:03 to 6:43.

Jogged 2.25 while coaching.  Had the boys do 300's on the track (or at least lane 1 of the track...)  Conducted pre-race talk and "go get ems" as one of runners is traveling to Albuquerque for the weekend.  Went inside and committed treason by running 4.25 on the treadmill.  HATED EVERY STEP!  UGH!  Hate the treadmill and had to stop before I began gouging out my eyes in desperation.

Lower in miles this week than what I wanted, so next 3 days need to be sunny!!

Supposed to do k's today...

SO, the temp was definitely warmer, so we decided to do our k's today on the track (or at least  in lap 1...)  The boys had their pre reace routines, so I waited until they were finished with their workout and checked out with everyone before beginning mine.  MISTAKE!

Since the track lane one is bordered by snow walls on either side, the melt off was all over the track.  Not a problem until the sun began to set and then lane one was the best ice speed rink ever,  I tried to Ohno the last k, but to no avail...

I changed my goal pace from tempo (6:39's) to MP (7:02) due to the cold and just still feeling a bit flat from last weekend's race.  Was on my fourth (with 1 min rest) when the track became unrunnable.  6:55, 7:05, 7:05.  Opted to run 4.5 more with Matt around bowl run, dodging the patches of ice that were froming out there.

I'll take "months that begin with the letter M" for $100

AM run:   Deer Creek

SO, today Stephanie had an epiphany.  That I am truly a ditz, and no, not faking it in a cute way.  TRULY a ditz.  So, after getting lost on my way to meet her for an epic run (Steph-I got lost ont he way oout as well-the same way I got lost coming in), she also realized that I mix up my months as well...March, May--they both begin with "MA" so its easy to se ehow I get confused...

Missing my workout in Boulder due to strange communication issues, I was able to get a hold of super Steph for a meet up.  She decided that we needed to do some hill work, and OH BOY!  Did we!  After making a wrong turn and then overshooting our meeting place, she "pulled me over" in her car and led me to the parking area.

It was in the 40's already, so gorgeous day to run in Deer Creek.  hopefully she will have some data on our verts cuz they were amazing!  Still feeling pretty flat, so the hills REALLY kicked my bum.  Stephanie, however, darted up and down them (waiting patiently for me to slog my way...) and then would dart away for more.  Good Times!  We did a two-fer and decided to make this our long day with some hills thrown in.

Our final real uphill was 1.5 miles up!  (mine was probably closer to 1.4, cuz screamin' Stepahnie gapped me pretty good).  Down hills felt ok, but I didn't really feel my wheels moving until around the 11 mile mark, where we were able to motor for a bit on a slight downhill.  SO, 13 for the morning in 1:50, which I thought was pretty darn good considering the hillage!

PM:

Went home and ate some good ZA!  (Yes, Stephanie, I had good intentions to eat some eggs and then go move furniture, but my patient cancelled on me and instead, I broke up ice and shoveled snow for almost 2 hours...so pizza it was!!)  Watched the mile races for the Huskie invite, as my son's team was competing at UW.  Took a quick rinse and quick nap, woke up to squeeze in a few more miles befoer the sun went down AND in time to watch the 3k and try to watch my HS'er Brandon at the Great Southwest Invite in ALBQ (his brother, coincidentally, was running at UW as well).

SO, not quite the additional 6 that I hoped for (ran out of time and got REALLY hungry), but knocked out an easy, sleazy 4.  Time for chocolate, live feed track meets and LOTS of sleep!

Slow and Easy wins the race...

After my 17 miles yesterday, thought it would to the ol' body good to shake out a little bit.  Thoroughly enjoying the 60 degree weather, I ran in pursuit of flatness and found myself in Bear Creek Park--which of course has no flatness (but no where near as hilly as Deer Creek, whcih was yesterday...).  SO, took it super sleazy, easy and practiced my fueling strategies.  Carried a hand held with some gu and power bar chews (cuz they totally taste like candy), and just enjoyed my day out in the park.  Marathoner Matt joined me for the first 10 and then I opted to do 5.75 more cuz I still had some fuel and some water.

Ran out of both and just decided to stop.  I am no longer wondering why my "friends" call my Gump.  So this was a Gumpalicious run!

Happy Valentine's Day!!!

Got to the school and the kids either a) ran already cuz they are on their running break tween seasons, or b) were too dolled up to run cuz they (think they) have hot dates.  Met a few new girls that will be joining the team, so the next couple weeks will be a challenge until all the other coaches are on board...

SO, went home to my 3 wonderful dogs, gave them a V-day treat and headed out to t he park for a very lazy 8.  Really feeling some muscle aches from the last couple o days, but able to put in 2 miles at 7:20 (the rest were ridiculously slow..)

NOW for some post-run chocolate!!!!!

Went a bit shorter today, cuz  was a bit more tired during the workday than I would have liked.  SO, decided to stretch my legs a bit to make it really count and also to try to get out of my slog-fest that I have been enjoying (my REALLY slow recovery miles...)

It seemed like it was 70 today (car said 67, but not quite sure what the official weather was.  The track was drenched with snow melt, so running faster than a stride sent a shivering sprinkle of water up my backside with each step.  With sloshing shoes, I realized that I was not going to get in mile repeats today (I have to be careful how long my feet remain wet, as the foot skin still has a nasty habit of just sloughing away when immersed for too long...sigh...)  It's always surreal to be running in 70 degree weather and yet still have snow on either side...

W/u stretches/drill/strides x 2

4 x 200m @ 5k pace with 100m jog rest (6:21, 6:30, 6:45, 6:46) so quite a bit slow...

400m jog

5 minutes at 10k pace (6:37)

400m jog

4 x 300m @ 5k pace with 100m jog (6:00, 5:45, 5:52, 5:47)

2 mile cool down

Kinda of a messy worko out, both water wise and pace wise, but just needed to stretch the legs a bit...

Met with the mentors for the half marathon Group that I will be coaching this Spring leading up to the Napa Valley Half Marathon in July.  Incredible energy!!  So very excited about this years trip.  (Just too bad that I never get to actually race this course as it is FAST!!!--last year I ran 23 miles over the course while pacing different participants.)  Good Times!  race is sold out, so the only way to get in now is...

Gorgeous 70 degree weather brought out 4 new freshman girls to the distance crew.  Since the boys had an easy 20 minutes (they ar on their interseason break), I had the opportunity to run with the girls today. 

Took them out for 15 minutes to warm up, showed them our stretching and drill routine then introduced them to "circuit training".  After a moderate quarter, gave the girls a series of 4 exercises (med ball, planks, lunges & conditioning type exercises). I had them do this only 3 times (3 laps plus 12 different exercises), as they were pretty darn tired!  Cooled down with them for a half mile, let them stretch with some guidance from a returnee and set out to get my miles in. 

Initially, I had planned to get off the track, but there was this guy...so instead, i opted to see how long it would take me to hunt him down on the track and lap him.  After 1.5 miles, he either was done with his workout or was mortified tht I had lapped him and quit.  Either way, he gave me some entertainment and a way to get in a few moderate laps.  Did 2 more laps while he stretched, so at least he didn;t hink I was run stalking him...then left the track to do 4 more miles on very muddy and fun trails by the school.

SO, found out one of my patients was brutally murdered today...so, did not have time to run much...

EASY 4 miles at Bear Creek Park.  It was dark by the time I got home and the moon was not as bright as I thought.  SO, as much as I needed a longer run, it just was not safe enough footing without a headlamp. Ended up missing Jurek, McDougall and Krupicka speaking in Boulder tonight, so sad on many levels...

On a more positive note, just got notified that i am definitely running the Illinois mrathon!  Thanks so much to Mike Almquist and GoFar Events.  Very excited to have my marathon (re)debut on such a friendly and FLAT course.  Anyone else running it??

Still reeling from yesterdays news...

20 min warm up

2 x100 striders

4 x 200m @ 5k pace (goal was 6:09- actual 5:50, 6:00, 5:57, 5:56) with 100m jog

400m jog

5 x 1 mile with 2 min rest @ tempo pace (goal was 6:39, act: 6:32, 6:33, 6:38, 6:37, 6:58--oops...   60 degrees plus today.  Beautiful but really windy!  I'd like to think that was why #5 was so slow, but....

6.25 mile cool down--Went out on the trails around the school...muddy but a delicious rest on the legs.

SO, glad I got through this workout.  These are hard by self.  Woke up with intentions of going to Boulder to workout with the BRC crew and as I was leaving had a massive bloodynose that took 15 minutes to get under control.  By then,. I was going to be way late as it is at least 45 minute drive to our meeting place...sigh..went back to bed.

Found out my son has pneumonia up at school.  Tempted to go get him and bring him home for a ffew days, but he has to check in with his coach.  hate that he will have to miss almost a week of school.  They gave him a mask to wear, so hopefully if his fever breaks tonight, he can go back by Tuesday and wear his mask.  His roommate was in the ER yesterday as well.  I think they have been incubating some nasty germs in that room...Drew took care of roommate for almost a week before he caught it...YUCK!

Total Chaos long run...

So, got off the phone with my son last night at around midnight...He went to the clinic and found out about the pneumonia-walked to the pharmacy-walked back to his dorm only to find his roommate looking worse than ever.  Took him to the clinic and they were sent to the ER (around 6pm their adventure started).  Around midnight, their coach showed up and made Drew go home.  Still waiting to see how Gabe made out.  Drew has to wear a mask everywhere, and they just heard that most of their classes are cancelled due to the little epidemic hitting the school...UGH!

Barely got to the Hi Line in time to meet the Sunday crew.  (had planned to go a bit early and get some easy miles in before...) First 2 miles were at 7:10 and I could realy feel the heaviness in my legs after yesterdays workout and 17 miles!  Took opportunity to fall off with Ashley (trng for Boston).  So did next 3.25 @ 7:30 (thank goodness).  We turned back with may and Jonathan as Amy looked like death.  Apparently she had been sick all last week and thought she was better.  So next 2 @ 7:26 then .5 @ 8:00 when Amy started feeling REALLY bad...

Since J stayed with Amy, i hopped off to catch up with speedy Ashley.  All of a sudden she suggested that we do 2 miles at 7:00, which seemed like a really good idea at the time...Apparently she really likes when her legs burn...but she only did 12 yesterday and not a workout...kicked my BUTT!!! 

Wandered back for a bit (2 miles) as her "cool down" and took a break to socialize as folks were leaving.  Hopped back out to the trail to get in 7 more at a much more reasonable pace.

Somehow she convinced me that doing 18 next Sunday with her will be GREAT!  I can only imagine what our paces are going to be...

NOW time for chocolate and a nap!! (already had banana, hummus, pita and milk...)

Boulder Reservoir run with Heart & Sole

Went out to the Boulder Rez to  meet one of the Boulder Running Company's marathon training group after work.  Got there a bit early to get a bit of a warm up and pad my mileage numbers a bit...so easy 1.4 mile

Ran a super esay 1.25 with a few gals from the group and commenced with the agony of "defeet"--HILLS!  I rarely work hills, partially becasue I am a MAJOR wuss and partially becasue I do not always feel me feet still (so I do not trust them to be where they are supposed to be and sometimes I fall down the hills...)

Did 4 x 45 seconds and jogged abck down for continuous loops.  Felt pretty good considering the weekend my legs had (plus I think I was trying to show off a little...whcih always makes you feel good...)  Little did I knwo that was only the warm up...

Jogged over to a much larger and steeper hill and proceeded to try to make it to the top in 60 each time.  I think I did 4 or 5...pretty sure I blacked out...giggled when the coach was yelling at me to "gt up on my toes" I didn't have the heart to tell him that they aren't all there...coach probably was wondering why I was giggling during the workout...they might not ask me back...

Jogged back to the car and proceeded to get in 4 more easy miles along the dirt road.  Felt great, but lost the sunshine so kinda had to stop running.

Windy circuits

Warmed up on the trails with some of the new girls.  They are much quieter than the boys...

At the beginning of the week, the kids ae supposed to be able to calculate their mileage that they need for the week (I have been trying to get them to do this for a bit over a season now...) That way, they can figure out how many miles they get to "spend" during the week.  The older ones have figured out that if they bank miles early in the week, they can have some shorter days later.  the younger ones are still figuring that piece out...Now that the different pace groups and ability levels are back together, they spent over 15  minutes figuring out whether they needed to run 10 minutes or 15 for the extra warm-up...Silly boys...Last season I made them each a log book that resembeld coloring books (color a flower for each mile ran today...)  Looks like I will need to bring those out again.

Did 4 sets of 4 different ancillary exercises utilizing the medicine ball and some functional movement with a lap in between each set.  Cool down for the kids was only a mile, but I needed a bit more work in.  Stayed at the track (mistake) as it was horribly windy.  Funny how everytime I turned the corner I would think, maybe there will be no wind this time....UGH!

Chilly but no wind track workout

Sent kids out to do free fartlek on the trails (jealous) but one stayed back to help me with first half of workout as he just returned and is feeling like he is not quite up to par with the guys that have been working out consistently (SO, thought he'd take his chances running with the ol' girl!)

warm-up/stretching/drills + 2 strides

1200m @ 6:44 to re-warm up; 400m jog

4 x 600m with 200m (90 sec) jog rest Goal-6:20 pace actual: 6:14, 6:11, 6:17, 6:15

Bit longer of a break to check out with the kids about their workout AND talk to Dan Spale who was visiting us from Runners Roost, who recently has joined us for a workout...

1200m @ 6:50 (was supposed to be 6:44 again...); 400m jog

4 x 400m with 200m (90 sec) jog rest  Goal: 6:08  Actual:  5:54, 5:54, 6:03, 5:29

Mile cooldown

Felt really awesome and had planned to take a short break and then head over to the Roost for some more miles.  Great plan until: a sprinter was out on the track after everyone left and had planned to try and time trial by herself (well she had a guy friend with her, but his sweat pants were too big and he was running out of them...) SO, spent some time talking to her as she had LOTS of great questions about moving up from the 100/200 to the 400.  After her time trial, explained that any kind of time trial done this early in the season (pre-season), this cold, with that many layers on, alone = more like a tempo type effort and got her very excited about how that translates time wise for her.  Made plan to "time trial" with her at the end of next week with a few more folks around to help push her.

Drove across town, went into the Roost to say hey (club was meeting about a mile away) when a family walked in to buy running shoes, as one of the sons had signed them all up for a marathon relay.  Dad recognized me from scouting (as one of the lone female lodge advisors, I kinda stick out...) and we got to talking...SO did not meet the club and missed out on some more miles...sigh...BUT still ate the same amount of chocolate that I had planned for!  YAY!

Super, easy shakeout run

Got to the HS to run with the kiddoes and realized that I did not have any bottoms to put on...SO, directed the kids, snuck in to see the dress rehearsal of "Grease" and by the time I got home and found bottoms it was dark and cold.  Ran around the neighborhood (which I rarely ever do...) and got wonderfully lost.  8 miles later...

Harriman Lake

14.2 miles around the lake.  Intended to pop in some tempo miles , but after wram up "ran" into one of the kids I coach that has not been consistentnly at practice due to a culinary arts program/sompetition that is at the end of this week...Spent some time formulating a plan to run with him after his practice/tail end of our practice.

SO, after 7 mile warmup, changed shoes and tried for some tempo.  Goal was 4.5 miles around 6:44.  sand and rocks did not mesh well with my now tired legs and the thin racing flats (was slipping a ton) SO, went once around (about 1.6) at 6:40's and changed shoes back.  Then did bunch more miles mostly alone, but at times with some folks that I knew...

NOT the workout I planned, but covered my miles.  Looking forward to 18 tomorrow!

18 at Hi Line Canal + 1 (18 on 2:18:36)

Met up with Sunday group ont he canal and started out a bit early with Ashley (has Boston coming up).  We decided to take the first 2 miles easy (round 8:00) Stopped at the port-o-let and returned to the trail only to discover thta I had lost my key.  Retraced our steps and still could not find it...Apparntly it fell inot the liner of my running shorts, but becasue it was so cold, I could not tell...silly me!

Hopped back on the trail and got back into the game.  Opted to go out 5 miles and then turn around for some yum yums and water.  We were trying for 7:40's and averged 7:45 even with the silliness of getting off track initially and having 2 slower miles up front. 

Fueled and took off layers as it was deceptively warmer (mistake that I paid for later...) Plan was to ease into first mile to let our Gu's settle and then drop pace to 7:30 for the last 7 miles.  Worked together to keep on pace and at times was in the 7:teens.  AP over last 7 was 7:31 even with easy first mile.  Wind kicked up part way in and I began to get extrememly cold, so was very distracted and havinf trouble near the ned not "peg legging" as I started to "lose my feet" due to the Reynauds and thusly tightened up more than I would have liked.

Will talk to Ashley about fueling more often as well.  But overall, solid 18 .  Cooled down for a mile SUPER easy.  All on dirt, so excited to see what fresh legs ar going to be able to do!

First day of Track practice with the kiddies!  YAY!

Had a nice showing our first day--helped that it was 60 degrees out.  Did Bowl run clockwise (4 miles) and hopped on trail as often as possible.  Ran with the girls to show them some of the trails and was pleasantly surprised to see most of the guys still together at around 6 miles--and going 6:40's....Very happy coach today!!

Went to the track to greet the early returners (4 mile group) and did Lunge Matrix and Myrtle with them before heading off to do more mileage.  Stayed on the track so I could shake everyone's hands before they left.  Was going to do super easy 4 miles, but then some of the baseball team took to the track and I could not resist the opportunity...so did 2 miles at 7:00 just to see how many of the lil devils I could lap.  AHHH!  Good times!

2nd day of track prac!  Lil mileage + circuits.

Plan was for everyone to run 1.5 miles to me and then turn around, run back to the track and do some circuit work.  As always happens in the beginning of the season...a new boy will join and not understand that ol' ladies can really run too.  Energized by his foolishness, the boys took off at 6:30's with him.  SO, did 1.5 in 6:40 pace and gleefully watched most of the team pretty much fall apart (except my top guys that went ont o run an additional 4 miles at that pace...).  My rule is, you can go as fast as you want, as loong as you can sustain!  I let them catch their breath until (mostly) everyone caught up and off we went again.  I let them get a bit ahead to talk to the not so silly, taking it aerobic kids, and then proceeded to run them down.  Went just fast enough to be annoying and push the pace, but really did not want to kill myself today.  Quite fun!  We talked as a team about how the lead group had EVERYONE running out of their zone for today.  We all had good chuckles and we will modify tomorrow to be super easy. (Cuz I know I will pay for what I did tomorrow as well...but I won't let them know...)

4 sets of 4 different ancillary exercises with lap in between and 4 mile cool down with Angela.

(OH, and an old High School teammate totallyy face booked me last night!!!  YAY!)

Easy recovery run

SO, I had planned to go like 38 million miles today, but I got a bit distracted...

Was a little late to practice as I put on a memorial service for the patient that was murdered a bit ago.  Interestingly, not too many of our current clients really knew the guy, but pretty much all my fave patients came to the memorial anways...so pretty much me and my faves crying some tears.  One read, "the Lord is my Shephard" and I did several readings from my guys favorite philosopher and had time for folks to make reflections about making today count.  Neat thing is that the staff that showed up really thought that everyone was there for the client, and so it made them feel better...and the one friend that did show up for him also was overwhelmed by everybody's support. SO pretty spectacular all the way around.  AND the fact that they know he was murdered over drugs will hopefully make an impact as well.  Gorgeous day (thankfully, cuz the service was outside...)  Gotta love how street folks truly stick together when they need to...

Track prac day 3--so the AD let me know that the football coaches are a bit pissed at me, as he is taking some of their money to pay me some dollars this season (usw. I am only paid for XC season and not indoor or track...) SO, I made sure I waved at them extra heartily today...

Let the kids have an easy recovery day.  Newbies did 25 minutes and then returned to the track for some core work.

Hopped on the track to get some more miles in and wait for the higher mileage folks to return.  Went out for another 20 minutes with a late comer to practice (he is in a cooking competition this week and has to work out alone...) Headed back to the track with full intentions of running, but instead hung out and talked to Will Seidel, Cornell alum and 800m specialist that is apparently training with brad hudson's new distance coaching project.  Will might join us this season as a pacer as he gets used to the altitude over the next couple of months!

Track prac day 4

60 degrees but WINDY!  newbies had 20 minutes of fartlek sets of 1-2-3 with equal rest and then "follow the leader" on trails for cooldown.

Others and adults had:

w/u, stretching, drills

2 miles at marathon pace (7:10) + 5 minutes active jogging rest (boys + matt-6:00)

2 miles at half marathon pace (6:50) + 4 minutes active jogging rest (boys + matt-5:45)

1.25 miles at 10k pace (6:39) + 3 minutes active jogging rest (boys + matt-5:35)

5 minutes @ 5k pace (6:08) (boys + matt-5:15)

Focus was on breaking down a workout or race (or sometimes races at one meet) and only focusing on THAT portion--not what came before or what is coming after.  Great mental workout to be ablet ot be present in the moment and not get anxious about what is left and really be able to nail down that portion with control.  Dan Spale from Runners Roost and Matt Hajny (marathoner) joined in.  Boys felt like it was really hard while they were doing it and had been anticipating this workout all week.  But after, they said they could hae done more (though it was intense).  My paces were a littel slower than what I had wanted, but not by too much.  i was yelling (ahem, coaching) and giving verbal feedback to the fartlekers throughout workout, so probably could have gone a touch faster.  Amazing, though, that when coaching, you are really not inside your head at all...now if I could just find people to bark at for 26.2 miles in April, I might just accomplish something!

Did 1.25 with the boys as a group and then returned to the track to get the rest of my miles in for the day.

Football coaches left equipment out and left the shed wide open today.  they  must think that I need to earn my raise or something...

Kickball & Trail

Did trails near reverse Bowl with the kids and then let them play kickball for some team buidling, active recovery and cross trianing all in one.  I needed tofinish my mileage ADN supervise, so I mapped a quarter mile loop around the kickball field and proceeded to run around the game. 

Looks like I might race a 10 miler on Sunday in Pueblo.  Should be interesting after doing 66 miles this week!

Drew had midterms today and FINALLY was allowed to run after 2 weeks of pneumonia...can't wait to see him for Spring Break.  YAY!

Adams State Video Series

RunnerSpace is doing a series on  my son's College XC/track team (the winningest team EVER!)

 http://www.runnerspace.com/video.php?do=view&video_id=38064#ooid=RlMjBiMjpQr4WMBceoi5WwKkwZwldLzl

SO, Drew is wearing black puma tank with forest green shorts.  At 1:17, he has a green long sleeve/ half zip looking at the van; at 1:44 he has messy hair standing behind Coach Martin.  At 3:08 he is in motion; sharing the lead at 4:02--I'm such a proud mama!  (I should add that this was taped just a couple of weeks ago--BeAUTIFUL Colorado sunshine!!)

Pre-race run

If the weather holds out, I am planning to race a 10 miler in Pueblo tomorrow morning.  Jogged over to Harriman lake, ran around once and jogged back.  4 x 100m strides.

Still awaiting my time...they had a computer malfunction and could not do the awards ceremony...

Woke up at 4:30 (not my thing) and drove out to Pueblo this mroning to get ina  nice 10 miler.  Planned to do it at marathon goal pace and drop it down if I needed to actually race, race.  Breakfast was eaten in the car, so I was REALLY happy that there were real bathrooms by registration!

Got there in plenty of time, as the weather totally held out for the drive.  It was 32 when we arrived and high 40's throughout the race.  opted to race with a singlet and arm warmers.  Was glad for the arm warmers at the beginning, but totally did not need them for the race.

Course was on a bike path along a river and was out and back.  Settled into a 7:00 min pace, but was confused by who was in the 10 miler and who was inthe 10k as they started together.  First 2 miles were really easy and uneventful.  Ran up to a guy that had pink running shoes and tried to strike up a conversation...he was not into talking at all, so I had to try to make a new friend.  One gal kept surging ahead and then kinda dying.  SO , to put her out of her misery, I dropped to 6:20's for a while just to see how long she could go (kinda like an ice cream truck that goes JUST a little too fast, but slow enough to be in reach?)  Anyways, she did not want to have fun with me anymore, so I kept at it for about 30 more seconds then settled into high 6:40's.

The volunteers were great!  Track and cross country kids from the neighboring school were out there cheering and handing out refreshments (as well as course marshalling).  At the turn off for the 10k, it seemed like everyone left, and I was a bit lonely. 

The kids kept telling me I was number one female, so I settled in for a marathon pace type run (which seemed nice, seeing as I ran 68 miles this week!).  Unfortunately, they ether missed or did not recognize that one of the other participants that was ahead of me was, in fact, a female....By the turn around point, I realized tht it would take me 6:10's to 6:20's to close the gap.  AND when I realized that I was WAY ahead of third, i opted to settle back into my blissful MP. 

Everything was smooth until around 8 miles, when I started to have to focus to keep my pace.  No pain or discomfort, really just a focus thing.  No one passed me until about 800m out, when a couple of guys that had been drafting opted to make a move.  Tucked in with them, caught one back before the final hill and run up the back of the other when we got onto the track in the stadium.  We spoke briefly and darted off together.  Wanted to look good for my pic, so let him get a couple of steps ahead so I could smile pretty!  (Must have made an impression, cuz I ended up talking to the photographer ALOT after the race...hee!)

SO, garmin says 6:52 average pace (we will see what the official results say...) Did a little bit before to warm up and covered some slow, easy distance after to cool down to round out 17 miles for the day.  Very satisfied, though wish I knew there was another chick as it would have been fun to push each other!

Confident that I can hold same pace through half marathon in 2 weeks (and maybe knock it down a bit on fresher legs?)  All in all, very fun race and absolutely worth the drive, as I would not have done that type of quality in  a long run by myself.  One more 65 mile week and then a small taper before my practice half!

(Drew-recovering from pneumonia--got to run 60 minutes today!!!!!!!!)  Time for chocolate!!!!

(OH!!!  Just found out that Squirrel ran a 5k today!!--oops I meant Saturday... Way to go!)

Football wars continue... Easy recovery day. Snowed (kinda') last night and so the ground was uber slick. Paced the guys from behind at 7:20 (letting them go out as fast as tehy wanted as long as they didn't fall off my pace at the tail end).  Felt relatively fresh and was surprised.  Would have liked to see how far I could take that after racing yesterday, but alas...

The girls are finally growing as a team (I have had only two at a time...)  Working heavy ont he recruiting with Anglea and we figure that we potentially now have 12!  YAY!  5 were at practice and worked out with Angela (I really don't have the girl coaching gene...) BUT, I had 32 boys! Hmmm...

Cooled down with lunge matrix and myrtle.  This was the first Monday that I could actually do lunges following my mega weekends..so double YAY!  (The kids were waiting in anticipation as I normally wince through my half lunges...we were all surprised that I could actually do them!)

SO, i texted and emailed my distance crew about meeting at Runner's Roost after practice for a pizza party and shoe demonstration.  I RSVP'd for 13 (the ones that needed new shoes) and WOWZA like 40 kids/parents/random friends all showed up.  i was supposed to be on hand to help the store associates best guide the kidoos into what type of shoes they will need (trainers/flats/spikes combos of each) to make sure that I don't have a 2 miler in throwing shoes...I didn't even know some of the kids that showed up OR their events.  Apparently the football coaches found out and sent their kids my way as well.  Needless to say, the football team ate all the pizza!!  What a crazy night!  I learned alot about shoes for throwing and sprinting?!  Gives whole new meaning to "fake it til you make it!"  I am SO going to oil the throwing implements tomorrow and hide the starting blocks...

Happy Fat Tuesday! Thought I'd celebrate with a little interval work and girl scout cookies!

w/u, stretches, drills, 2 pick ups

6x1200 with 2 min active rest (apparently I accidentally did 7??) @ tempo or 10k pace

SO, as always, not easy to coach AND get my workout in simultaneously.  Goal was 6:32, but depending on who I was running with, my pace was a bit wonky.  (6:20, 6:07, 6:42, 6:38, 6:36, 6:40, 6:34)  Somehow, I managed to get in 7--not sure how, guess I lost count and just kept on running?

Cool thing was that at any given time, i was with the slowest boy group.  last season, the majority of vaarsity boys were having trouble holding 6:40 for any length of time, and now they were anywhere from 5:45 to 6:40.  SO excited about this season.

Cooled down with Angela and her dog, Annie.  Annie ran a piece of my last one and REALLY helped!  Went over to Runners Roost this evening for a kickoff for Team Challenge-a half marathon group that I coach for 16 weeks to raise awareness and funds for Crohn's and Colitis research and treatment.  We are planning to go to napa in July!!

Now about those Girl Scout Cookies...mmmm....

Recovery run!  SO, meant to go much further today...

Played "Flip me the Bird" with the kids--tag game involving a rubber chicken, that also involves running and teamwork.  Then , we went out to the trails/woods nearby for a moderate run.  Was the only coach today, so I had to get back with the earliest group o' kids and did not get my mileage in.

Met with a very upset Angela (other coach) who just came back from her faculty meeting.  Glad I am not a teacher, as they are debating whether giving students a zero (when they do not turn something in) is bad for their self-esteem, and instead should give them like 60% to give them a chance.  REALLY???  Is this up for discussion???  To me, a zero is a zero...

i could totally call my 4 miler a 14 mile run then, and then blame society when I do not get the time I want in my next marathon.  Sounds fair...

Hills!

Felt really, really tired today.  Glad that I have a cut down week next...

Ran a bit over 2 miles to our "hill"--it is quite steep and goes for at least .75

4 X 3:00 with jog down rest at "steady".  Phew!  KICKEd our butts...Took a  quick drink break up top, jogged down then did 4 x 1:15 at "hard" was supposed to be "quick" but we were not feeling it!

Ran back 2 miles VERY slowly...

SO, Drew went to a play tonight (cuz there's this girl...) and is leaving for Albuquerque tomorrow morning for D2 Indoor Nationals AND it is the start of their spring break (worry, worry, worry)  Hopefully he will be able to come home for a few days, but it's up to coach...

First track Meet 2011 SO, tonight was our first track meet.  We put everyone in that did not train consistently over the winter, to give them a chance at a varsity meet (specially cuz it was 100% relays, which are always fun!) 

All of our returnees either PR'd today or came within seconds of last track seasons PR's.  Great way to open the season!!  Ang and I were pretty much delirious by the end of the meet.  AND it was running almost 2 hours ahead of schedule, so our DMR'ers were stilla t there various dwellings minutes before the race.  We had stand ins for the boys.  3 of them showed up just as they were starting, and still pr'd!  For the girls, we only had 2 that could run (the others that were there had already capped out their events) SO we ran 2 of them and basically told them that if noone was in the exchange zone when they finished to casually step off the track...just as leg 3 was starting, number 3 showed up, and just as leg 4 started number 4 showed up.  CRAZY!!!!!  Needless to say, the parents were not impressed...oops!  We always warn the runners that they need to be at the meet at least an hour before their race...our bad!  Who knew?

SO, tomorrow is our first state qualifying meet, so we will run our big dogs adn see what they got!

Did easy mile with the kiddoes after all the events were done and then ran 5.5 in the dark at home...still retty tired this week.

I have been taking a chance at not cutting back every 4th week, just to see how my body responds...will probably not do that again for awhile!  LOVe that I have been lingering around the magical 65 mile week and all that enzymatic goodness! 

But, am TIRED!

Drew called me from Albuquerque.  they are on spring break ADN at the d2 natinals.  Called me to find him a hotel room...apparently the young men and women thought it would be ok to put 8 in a hotel room.  worry, worry, worry  SO found him a room within walking distance to the convention center pretty cheap, so that even if he is the lone "square", he can suck up the cost.  Hey, is that another gray hair??

Was able to get my mileage done between events at the Elizabeth Invite track meet.  SO, warmed up with the milers, watched the race, then did 4.5 with Angela, went out and did 4 more before the 800, ran around inside of field between 800 and 2 milers, ran while girls were running on field, watched 2 mile, ran some more and cooled down with the 2 milers.  Phew!  that was a very long (timewise) way to get my mileage in...and more importantly, it inhibited my between event feedings...

So this will be a relatively low mileage week to rest the ol’ legs.

Went with the boys for a “long run”. Ran to the Lake and then went along the trails by neighborhood near the lake that we have not yet played in and ran back. Most of the way to the lake was 7:10’s (kids got a major head start and we had to play catch up) then paced the next 4.83 at 7:20. the way back (1.64) was WAY slow

5 x 1 mile at 10k pace (goal was 6:31)

Did not have time to warm up so took the first mile with the girls group and paced them for their first mile.  Next 3 did with the boys @ 6:31, 6:30 & 6: 27.  Had to get the last one in by myself with son cheering on @ 6:22 pace.  Happy I could keep focused for the last one by self!

EZ 3.3 with the kids that are racing tomorrow + added 5 miles after everyone left practice

Track meet  9

Had to try to get in tempo run at the track meet and squeezed it in just before and as the track meet was starting.  Continued to get in the rest of mileage in between events as best I could.  SO, 20 minutes tempo at 6:34 pace and LOTS of EZ stuff on wither side.

Pre-race EZ 4 + 8 strides

SO, Friday night, practice was delayed due to pictures being taken.  I was not informed that our other coach (who was in Las Vegas for March madness) postponed practice until after 3:30, whereas I would have preferred to have practice and then sit for pix so that I could get on the road in a timely manner… Inevitably, practice did not even start until after 4p, which meant that I did not get on the road until 6p.

I had made plans to travel with a marathoner that I coach and was unpleasantly surprised to see that no hotel reservation had been made or any other planning commenced on his part.  I say this in frustration, as I do not charge for my coaching services and lately been frustrated that, other than the kids, my adults do not make any plans.  They expect me to do everything for them.  Really?  Is that my place in life??

SO, he showed up for practice and was in some kind of funk.  I was thinking “Oh, this will be a neat 4 hour drive.  Yay!”  SO, I spend all day working as a psychotherapist, helping to instill faith in the faithless and hope in the hopeless (I work with homeless addicts), then I race across town to work with some incredible kids and hopefully, just hopefully, instill in them a sense of belief in self that they can accomplish ANYTHING they put their mind to.  SO, maybe I am just plumb out of niceness by 6:00 every day.  It’s not like I go home and kick my 3 dogs that I rescued, but sometimes I just don’t want to ride for 4 hours in my car with someone that I need to build up.

FINALLY, set up a hotel (which again would have been nice if it had been taken care of already…) and being cost conscious went for a Super 8…NEVER, NEVER just do a  Super 8. OH, and right before the car ride, Matt informed me that he had been eating chili all week and would likely have some gas.  I responded that if he felt that familiar feeling, to please let me know so that I could let him out for a few seconds, as I really did not want to travel for 4 hours in a smelly car…Really?

Drove the 4 hours really trying my best to be pleasant but not trying to be a therapist.  Ate dinner that I had cooked the night before and had rewarmed for the ride, so had a very happy and full belly without the stress of having to find somewhere to eat along the way.

Arrived at 10p to a very icky hotel, where the guys across the hall were playing very angry music to all hours of the night.  Remarking at how loud they were, I had hoped that my seemingly male travel companion would “take care of it”.  But, alas, after my shower, the music was still thumping and my travel companion was nestle sleepily into his bed. Really?  Did he expect me to go across the hall and confront these dudes alone?

Could not sleep well, as the ride set off my neuropathy a bit in my right leg…oh, and the angry music…and the incredible amount of car noise…and the occasional flatulence in the bed next to mine…At 5 a.m. some brilliant fellow felt it necessary to set off his car alarm below my window, not once but 3 separate times, at intervals that corresponded closely to the amount of time it was taking for me to just start to fall back asleep.  Amazingly, the dude was actually in the car when it happened.  ALL 3 TIMES!

SO, now I was awake, which was a shame as the race was not starting until 10a.m.  Got up and had my perfunctory cup of oatmeal and banana, washed down with some Gatorade (as I did not have any juice).  Packed up and left for the canyon, as it was another hour and 20 minutes into the canyons to reach the shuttle bus.

The drive was spectacular!  The road drove through canyons that were strewn with red rock and reflected the amber warmth of God’s creation.  Luckily, there was only one more flatulent incident from my “happy” companion.  Other than that, the drive was without incident and we arrived in plenty of time to register/ pick up our packets and head to my car (which was strategically parked right next to the shuttle pickup!)

Luckily we arrived when we did, as a line suddenly emerged from nowhere for pickups and there were only two people handling that process. SO, whole others were waiting in line outside in the chilled air, I hunkered down in my car to await the shuttle.

2 busses arrived on time and took participants both to the 5 mile start and the half marathon start.  To my amazement and wonder, I was shocked to see only one port-o-let at the 5 mile start.  Now ay there would only be one at the half, right?  UGH!

We were the first to arrive, and sure enough, there was only one potty for the entire half marathon group.  I scuttled away from the bus, still wearing my Birkenstocks to jockey for a good position in line located about 200m away.  As the other busses arrived, I counted my blessings that I was not about to stand in an hour long line…

Warmed up without incident and joined the ever growing exodus towards the outlying brush areas to do one more pre-run constitutional.  Jogged towards the start and began to assess the competition.  Looking around, it appeared to be a rather small field with a few ladies that looked like they might be serious competition. 

The race itself begins 13 miles away from an incredibly beautiful resort area.  We would run on the road (as there is little to no traffic) and be able to look at the amazing scenery around us with little distraction.  The canyons are like being at the bottom of a miniaturized version of the Grand Canyon, except that cattle roam free and there is a road instead of a river…the course itself has a net drop (not much) and is consistently rolling, though not arduous by any means.  The side of the road where we had to run was a bit loose, so I opted to run on the road as often as possible to negate the slippage factor.

Through the first mile, a gal ran directly (and I mean directly) beside me.  He labored breathing was only upstaged by the fact that she kept rubbing elbows with me.  The field was quite small and there was no one to her left, but for whatever reason she felt a need to “stay close”.  We passed through mile one at 6:40, for me very comfortably.  (My goal was to run my marathon pace of high 6:50’s unless I needed to up the ante to race someone).  I decided that I was going to test the water a bit and dropped down to 6:20’s which in fact dropped her as well as pretty much the rest of the crowd.  Ran second mile with a few guys and could see 4 other guys ahead of me that were really out of my league.

After mile 2, I was all alone.  This would continue until the last aid station at 11.5  SO, I settled into marathon mode and enjoyed the scenery.  Worked on taking lots of water at each station and tried to take 2 gu’s as well (drinking and fueling are my downfalls on runs…)  REALLY got distracted by the beauty that was the canyons and probably slowed a bit too much.  When I reached 11.5 and slowed to take in my sugary goodness, a dud came out of nowhere and passed me.  He must have been creeping up on me over the last few miles, as I did not hear him at all!

Hopped on his train and hammered out 6:40’s for the next mile when his legs just kinda fell off.  Slowed to talk to him and talked about brining it in together.  He was sweet and said that I should finish first at the line, but I told him that he renewed my energy and drive and deserved to finish with me.  SO, we got a bit confused as to where the finish was as we surged in.  A volunteer at the only road crossing we encountered said something unrecognizable as we searched for the finish.  Unfortunately for us, we did not realize that we needed to take a turn into the resort to find the finish line and as we were discussing where the finish might be, another dude came ripping past us.  We tried to go with him when I realized that I really needed to use the bathroom.  Weighing the options of either risking a potentially embarrassing finish, I decided to just ease into the finish instead of playing chase…

SO, took 6^th overall and first female with a conservatively comfortable time of 1:32 (just a bit slower than my marathon pace).  I realized that I volitionally lazed out and lost focus as there was literally no one to run with for 9 miles.  SO, happy that I won, but not pleased that I did not exercise some fortitude to just get to the grind and hammer out the miles at my predetermined pace.  Walked away from the race, however, knowing that I can comfortably cover 13 miles at the MP pace that I have set.

Went over to talk to my marathoner, who had crushed the course record and won by 10 minutes.  Since I have been working with him for the last 6 months, he has taken 12 minutes off his half marathon time, and this was his first win ever.  Pumped is an understatement re: how he was feeling.  Unfortunately, he got to the point of boasting dramatically, recounting over and over how there was no one in site and had PLENTY of time to stretch and do a number of things before the next person even came into view.  Really?  Is that what this was about?  I now that I am already droning, so I will not go over every embarrassing detail re: his behavior or how cocky he was.  AND all along, he never once thanked me for coaching him or helping him…Really?  When I mentioned to him that if he was interviewed by the small resort periodical, I asked that he try to mention “Team Fartlek” (which is our community team name encompassing winter and summer training for the kids as well as the various adults that I coach full time) at which point he questioned why and wanted to know who had picked that name (Really?  It has been the team name for almost 6 years…)  Sorry, but what a blankety-blank!  This is also coupled with the fact that he often questions my workouts and belittles me when I tell him that I need to get my mileage in after workouts.  Needless to say, pretty sure that my coaching relationship with this individual is finished!

Sorry I am venting, but I am just plain done with being taken for granted!  The way that he behaved regarding his shameless self-promotion following the race just kinda sealed the deal…

SO, highly recommend the race, but will go with friends next time…

Ran workout with the level 2 guys while tier 1 was at a meet.

5 min at half pace “steady” to re warm up

5 x 3 minutes beginning at around 10k pace and trying to progress faster each rep with a 2 minute jog in between for recovery.  The wind was brutal so took them down to a bike path to hopefully have some shelter from the trees.  On the “hard stuff” ran with the wind to our back and with the “recovery stuff” went back into the wind.  Ran each one faster and felt like the last one was almost a full out 800m sprint.  Unfortunately the Gramin was not charged, so do not have empirical date to support this…

Ran 5k back to school for recovery, got in to my car and headed out to the track meet.

Kept in motion through the meet, except for the times when our guys and gals were running.  Warmed up and cooled down with all our athletes and was able to get in 7.4 more miles!

Kids had EZ recovery day following either doing track meet yesterday or super hard workout.  Ran Bowl Run at 7:30’s with guys and then added 10 additional miles in the trails by the school afterwords.  Nice EZ recovery miles on soft surface.

6.4 miles EZ

Ran 15 miles each on Tuesday and Wednesday and just really felt like going EZ today…

I have not blogged in a while due to crazy life happenings…Sorry if I worried anyone.  Apparently, my computer—which is rather old—has finally kicked the bucket and I am too poor to get another one…

Drew came home for spring break, my ex showed up suddenly from across the ocean, and the other distance coach left for March Madness, Vegas style leaving me with lots o kids to coach and her dog to watch!

Also, tried to help kick start the Team Challenge season with some recruiting/ info sessions…SO, just LOTS on the plate right now.  I hope to get caught up on the ol blog on Saturday while I am waiting for Drew to race at CSU-Pueblo.. 

In the interim, I did get my race report up for the Gateway Canyons “Better Half” Half Marathon for 3/19/11…

Rocky Mountain Road Runners 20 miler

2:22

Showed up 15 minutes before the race (poor time management on my part), waited in the bathroom line, lined up and we were off.  Felt a twinge in my left foot at around 5 miles, but figured I could loosen it up due to the relatively slow pace that I was running…

Went into this race with the plan to run 15 miles at marathon race pace (since I was near that for my half marathon last weekend), and then jog back the last 5 miles.  The race was your choice of a concurrent 10 miler or 20 miler, starting at the same time and on the same route.  Course was on bike trail that was relatively flat (a few minor inclines and declines) and set up as an out and back to the 5 mile mark (meaning the 10 milers finish and the 20 milers go back out to repeat the course).

Had someone to run with for the first 5 miles, but then he opted to not use any water stops and surged ahead as I grabbed my stuff.  I could have surged to catch up, but did not want to ruin my game plan of having even splits through 15. Was spot on pace at 5:00, but slowed the next 5 miles to 7:11 pace (versus 6:59). Ran miles 10-15 completely alone and slowed a bit more to 7:24. At 15, jogged back at 7:40’s to finish the 20.

Ran very comfortably and was never in any distress—still able to converse with runners going the opposite directions and with the volunteers to let them know what I needed coming through the water stations.  Disappointed that I just don’t seem to have the mental toughness to run my 6:50’s alone (which is something that I recognize and the reason I keep entering “races” to run my marathon pace…)  So will try again in 2 weeks on the same course to get in 17 at marathon pace and then jog in the last 3.  I still feel confident that if I can be pretty close to my paces with no one to run with at this kind of altitude, I should be good to go at the end of April.

Somewhat concerned about the twinge in my foot though…so will take it super easy on Monday.

5 miles 7:10 pace

Belmar Running Club social run

Worked on Wednesday from 7 am to 8 pm so did not eat dinner until 9p.  FINALLY went to sleep somewhere around 1 am—just could not settle in as I am dealing with some pain issues.  When my neuropathy is kicking, I have sleep disturbance, which compounds the pain issues further over the next few days…sigh…woke at 5am, as I had to be at work to meet a coworker at 6:45 am.

All of this is leading to why I ran with a social club this evening…stay with me….SO the kids are on Spring Break and are working out during the morning while I am at work, so I have not had anyone to run with at all this past week.  I opted to take 2 days off (which turned into 3 due to crazy work yesterday) to rest my feet a bit. 

Left work a bit early and went home for a nap—which was a crazy nap.  The wind has been kicking up and so my dogs have been absolutely traumatized leading them to be super needy.  One dog literally crawled into my shirt, one dog slept on my head and the third I used as a pillow.

Woke at 5pm and realized that I could just make the Running Club group run.  Since I normally coach after school, I have not yet had the pleasure to join them.  As we were gathering, without notice, a few of the guys took off and started the run.  I was caught behind a woman that had been long leashing her 2 rather large dogs that were very interested in going with me.  Every time I tried to pass, they would get really excited and try to move with me.  After politely (or maybe not) informing her that I really was trying to pass them, she gently corrected them and I had to go way out towards the street to get around them.

I spent the next half mile trying to catch up to the second to lead group.  I tried to engage in some conversation, but at the sound of a feminine voice the pace shot up dramatically as the guys clearly are not used to running with a woman.  The chase for the lead pack had begun!  AND I like challenges.  Just like with my boys, I decided that whatever pace the testosterone laden fools were going to set was the pace we were going to keep.  After a mile at 6:50 pace, the guys began to realize that they were not going to shake me…the moment comes in every run of this sort where the guys realize that I am going to keep the pace, they sigh and begin to fade off.  Right before that happens, their breathing begins to change signaling their distress or the fact that they really are at their tempo or subtempo pace.  I call that “breaking the group”.  Now that was NOT my intention in joining a social run.  Why can’t guys just run with me without it needing to turn into a (for them) a race??  SO, it becomes my social obligation to break them, literally, of this habit!

Ate up the lead pack by mile 2.5 and pushed them into the water station at the local Runners Roost store.  The lead pack guys made a quick transition and tried to leave before the group had a chance to get some water.  WELL, the chase was on once again…they did not learn the first time…suckers! 

Chased down the lead pack and this time caught them before the first half mile, but had to push 6’s to do so.  Started talking with them quite conversationally, and let them slow to 7:20.  At a lull in the conversation though, I picked back up to 7:00 to help keep them honest.  Needless to say, they fell off hard before we returned to our meeting place.  Jogged around for a bit to keep loose until the rest of the group arrived.

It really did not have to go down that way.  If they had only held their comfortable pace, I would have been happy doing 7:30’s or 8’s.  They chose to engage in running combat in an effort to ditch me, so they needed a lesson.  Went to the social snack time and giggled as some of those same guys had a hard time walking after sitting for a spell….I really would have just been fine going their pace but was not going to be relegated to sit back with the women in my “place”. Can’t wait to go back to see if they want to try this again…

10.21

Easy recovery run. Went to Bear Creek Park after dark and ran up to the town proper of Morrison and back.  Gorgeous night with little to no wind (which for here is huge lately!!)  Only minimal night time creatures out and some boy scouts camping in the park.

17.03

Super easy songfest with Dan “the Painter” Spale in Bear Creek Park.  Explored some of the trails. Temps reached 84 degrees and no wind.  Absolutely perfect day to run!

11.49

Hi-Line canal with Ashley T. Meant to do a 3 hour run.  Started in the morn with cool temps and no wind.  Ashley only had 70 minutes to do as she is tapering for Boston, so went out nice and easy in 7:50’s.  On our way back to her car, wind started kicking and the sky began to change in an ominous fashion.  Dropped Ash back at her car and went back out. At 11:00, it began to rain and by 11:20 it was full on snowing.  What a change from the 84 degrees from yesterday!

Bailed soon after that since I already got in 17 yesterday…

When I got home, took a pretty pic of it snowing in the sun (don’t know how to download…) and 10 minutes later, my neighbors were jumping in their pool!  Crazy Colorado weather!!

Arch still not feeling 100% so am going to make an appointment to see if I can get some dry needling done.  Can still run, just don’t want to risk injury by changing my form to accommodate.

Confirmed travel plans with Squirrel!!  Burt will be so jealous…can’t wait to spend some QT time with squirrel in Illinois…AND talked to our IT dept and they are going to look at my computer so *maybe* I can start blogging again….

Night time Christmas Run!  Ran with Drew (my son) and Matt (Navy marathoner from Annapolis that I sometimes coach).  Crazy easy run.  On the way back to my house, a car stopped to let me cross over and lo and behold, one of my HoneyMilk athlete’s was driving with Mary Alico (multiple Olympic Trials qualifier and FAST runner that beats me here in Colorado).  Figure the odds??  Stopped for a minute to talk to them and got some great energy to add on a little more!

“Ran” up Tony Krupicka’s Green Mountain with the boy today.  Absolutely needed microspikes, as the trail was ridiculously slippery and completely covered in snow.  It was actually only about 2,5 miles to the summit, tho took us almost an hour of climbing.  Peak was sooo windy, that I could not do a jump pic.  Actually, could not even stand on the peak as the wind nearly knocked me over!  Sun set as we descended making our return a bit scary….  4.75 on the climb

Did a nighttime shakeout run in the park near my house.  The wind blew snow like crazy during the day and covered some of the accessible trails.  Ran to the road inside the park and covered a nice easy 8.8 miles.

Merry Christmas everyone!  It has been TOOOO long since I have blogged, so gonna catch folks up over the last 6 months.  SO, I was working with homeless addicts up until the Illinois marathon when my program lost its funding.  On a whim, I contacted HoneyMilk, a protein recovery drink, and long story short, they have been a Godsend!  They have enabled me to run, train, and coach pretty much full time and I have been enjoying some amazing things and have met some amazing people along the way!

For those that do not know me, I began running last November as a way to deal with empty nesting.  My only son went off to college and after 15 years of not racing, I decided to train for a marathon.  (This was after dealing with a spinal/pelvic sacral fracture from an accident that ended my competitive career a LONG time ago, and neuropathy issues and facing losing my feet some 40 pounds and 7 years ago due to frostbite).

SO, over the last 6 months, I decided that I am probably more of a marathoner/ultra runner person (cuz I am not that fast anymore..)

SO, this week, I am planning to hit 100 miles (I actually hit 100 accidentally over the summer when I decided to run a Monday Marathon and then run an ultra on Saturday…)  BUT, this is the first time I will have run 100 miles in a week that is planned out!  Very excited…

To accomplish 100 miles safely (and sanely??), I am doing 2 a days for most of the week.

Today, my son had 200’s to do on the track, so I took a couple of my other athletes and modified it slightly so that we were running at 5kish pace.  The track was pretty snowy, but lane3/4 was shoveled.

Did 5 x 4 x 200m then at 5kish pace with 1 min jog rest between intervals and 3 min jog rest between sets. 

Was quite stiff from the last few days mileage (trying to hit about 14 a day!), so did not know what to expect out of this.  Just wanted to stretch my legs a bit.  My range was from 5:30’s to 6:10’s pace wise, so a bit all over the board until I was fully warmed up.  Ran 8 miles this morning with this workout/warm up and cool down.

Later in the afternoon, grabbed the microspikes and headed to the Lair of the Bear for some climbing.  Trails were really a mess, with little to no flat footing at all.  The microspikes worked wonders and I was able to climb for 2.5 miles before heading back down.  Finished mileage in the lower part of the park and hit another 8 total this afternoon.

Had to catch up on a ton of work, event planning and Olympic Trials preparation (no, ha, no competing, but definitely going and helping to represent my biggest sponsor, HoneyMilk down there). Just was notified that they are sending me down.  SOOOOO excited!!!

Oh, so about running.... Went to the Runner's Roost Social Club and met up with Todd Straka, a local elite Masters runner that I "knew about" but never actually met.  Had a wonderful almost 5 mile run chatting about running/racing and life.  What a super great guy!  Weather was a bit iffy (icy spots here and there) but otherwise down right balmy!

Went to Wahoos after with some of the Roost running team and picked up another incredible pacer for Leadville!!! 

Went out to COlorado Springs to connect with th CRUD crew. They are a group of ultra runners that apparently every Thursday morning at 6 a.m. run up Cheyenne Mountain (about 4.1 miles up and 2000? feet of gain).  Slowest runers go first and the faster runners try to catch everyone. 

In typical Karen fashion, got there a wee bit late, so started up with a group.  Sadly, taht was the last time I saw anyone other than the speedies that passed me....sigh...  I am really working on my climbing skills, as I believe that 15 years of no running has caused my legs to atrophy (especially my "climber" muscles)....  was totally embarrassed to suck so bad, but it is only giving me motivation to improve (heck, it can't get any worse...)

Was the last one up.  Drew (son) had a blast however as he caught almost everyone and was only caught by Dan Vega (who happened to take second at Leadville the year that Matt Carpenter totally destroyed the course record).

Had some major pain issues today (due to my pain disorder and probably triggered by the snow and descent).  SO, napped quite a bit and ate copious amounts of chocolate.  Planned to run some more this evening and headed out, only to be turned back by crazy winds....

SO, to redeem myself from yesterday's embarrassing ascent up Cheyenne Mountain, opted to load up on the miles as I continue to make my way towards 100.

Had runners meet me at my house this a.m and headed out to Bear Lake Park, whcih is only a mile from my house.  VERY slow warmup/drills/stretching and the obligatory pitstop, then punctuated temp (after 4 x 30 sec pickups with 50 sec jog between to get the heartrate back up). 

Having recently dropped my tempo pace to 6:09, I was somewhat disheartened to barely get to 6:19s today.  We ran in the park, whcih has some nice rolling hills to make us really have to focus, but I think my legs are a bit fried from the mileage this week and all the climbing that I have been doing.  Drew did 7 miles straight tempo ranging from 5:20's to 5:50s and made it look easy.

The rest of us did 8 minutes at tempo, with a 6 min jog, 6 minutes tempo, with a 4minute jog and then 4 minutes tempo.  My paces ended up averaging: 6:49, 6:29, 6:54.  UGH!  NOT the times I wanted, but felt good and had GREAT company.  SO, with warm up and cool down, hit 11.1 miles in the a.m.

FOr my night run, I headed back out to the park and ran a VERY slow 15.3 (and at times was going so slow I even was taling on the phone to peeps).  BUT, I covered some good mileage.

NOW, I am so hungry, I want to eat an entire cow....

WINDY, crazy run.  Ran a bit this morning to put my mileage within reach for the week.  The winds were over 40mph, which made the 38 degree temp feel much more frigid and biting. 

Rested a bit and hopped over to a free 5k"ish" in Highlands Ranch.  Driving over was super scary as there were 3 semis that had blown over from the winds.  Thankfully I had friends waiting, otherwise I might have bailed.

Ran a couple of warmup miles with a gal, Bridget, that I have been FB friends with for some time but never actually met.  In reading posts between friends, we had discovered that we went to rival high schools back in Michigan and were only a few years apart.  Though we never competed directly against each other, we had many real live friends in common.

The winds were out of control and dressing for the race took time and consideration due to the ever changing temperature perception.  Settled into a comfortable 7 min pace for the race and watched as fesh legged Bridget hopped off the front, i think eventually winning for the gals. As i passed two ladies running together, they asked if I was me.  Feeling like a superstar, I hung back and talked with them and decided that they were much more interesting than any bragging rights for winning or placing at a 5kish event on tired legs.

I was super pleased to meet a local legend within the ranks of Masters runners.  We had time to talk about upcoming events, training...you know, general girl stuff!

After we jogged in, I realized that I had exactly 5 miles left to make this a 100 mile week.  Various peeps hopped in with me to help me slog throught he last bit, including my friends Monica and Jeannene as well as the gals that I ran with in the race and Bridget.  Another local coach hopped in with us as well, and for 2 of them, it was the longest mileage day they had in a long time, so I was glad to not only have amazing company, but also inspire them to run a bit more.

Met up with several other friends at Macaroni Grill to celebrate the New Year as well as my 100 mile week!!!