An Lunch Hour Run

Now how amazing is it to live in a place where it's 20 degress on Tues and 60 on Friday. Ya gotta love it.
Spent my lunch hour today going for a 6 mile endurance run. Went to Washington Park and hit the trail. It was a glorious day. Truely amazing to be running in shorts and a t-shit in the middle of winter (?).....
The run started off pretty ruff. Took about 3 miles to warm up- as in my bones and muscles....
After that I felt great. I felt like my running form has changed a bit....maybe that because I had plenty of time to be aware of it during my marathon.
There were so many people out today during lunch. People running, walking dogs, walking w/stollers. People where playing tennis and feeding the geese. It was glorious! I love living in Denver. It just doesn't get better than this....but that's just my opinion. :)
One thing I noticed was my knees were a touch sore after the run...not an injured sore- more a use sore and I attribute that to running downhill for 18+ miles during the marathon....
Anyway-what a great way to spend lunch today! Sure beat eating in front of my computer doing work :)
http://connect.garmin.com/activity/1987113

Swimmin with the Big(ger) Dawgs

Yahoo- today Coach Carol put me in the next faster lane at Masters!!! I've moved up a lane in the Green Mountain Dawgs Masters! I can't believe it! I am actually two lanes up from the slowest lane now.......
I remember last Feb when I went to Masters for the first time and started off with Dawn and Louise and a few others in the slowest lane. They were so kind and helped me understand swim etiquitte (something I've found handy since there can be some pretty cranky people first thing in the morning!).
I definatly had my butt kicked today. We were on the long course and I was the last one in our line of swimmers. The moderate laps were ok- but when we had to crank out those fast laps, I was struggling to keep up!
I love feeling like I might puke by the side of the pool! (no puking in the water :0
So here's to swimmin with the Bigger Dawgs.....Mornings were never as fun!!!!!!!!!!!!!!!!!!!!!

The after thoughts of the Marathon

It's funny how many people ask you- How'd ya do? And when I got asked that I had to think about it.....my first response is- "I finished". It's been hard to feel good about my race- as I ended up walking a lot in the last 4 miles. Doing that leaves me feeling like I did not race well.....My coach always talks about executing a good race. So did I? Probably not.

I started the race going out too fast. Even though I was toward the back- it was still too fast. Beginning with 3 miles of serious downhill made it hard for me to hold back a bit more. I felt absolutely fantastic until around mile 18. At that point I just hit a wall-slump-whatever you want to call it- but I never really made it back.

Also, at mile 18 I ate 1/2 an espresso gu- I think that effected me too as it did not sit well with me at all.

But there is still that nagging feeling when someone asks me how I did- I don't feel like I did "well". I feel like I finished.....but I did not finish strong. Interesting how just finishing a marathon is not good enough....I actually want to do another one soon to take what I've learned from this one and try again....

So what did I learn- start out slow- pace myself better- be careful not to overfuel (NO MORE Choc Gu's!!!)- and don't walk no matter what! It's absolutely almost impossible to run continous again after walking........Good races/not so good races- I actually am blessed that I am able to do this at all, and am grateful I have my health and wellbeing....

Redding Marathon

So I did it. I ran a marathon! Yahoo! And boy are my quads screamin. All that downhill worked them.
How the day went- got down to Redding around 6:30 and picked up my race packet-then my mom and I drove up to Shasta Dam where the race start was. It was still dark when we arrived and the wind was bitter cold. Luckily they had a clothes drop off so we were all able to stay warm until the start.
Speaking of the start- right as I was lining up I meet a woman named Kelly and we hit it off immediately. She and I ended up running the whole marathon together. It was awesome!
I had a good pace to start(didn't go out too fast) as I had 4 miles of serious downhill to begin. Kelly and I could see we where towards the tail end of the pack- but by mile 5 we began passing people.
The run was beautiful as it followed the Sacramento River the whole way. At times as I looked back I could see Mt Shasta majestically standing above the river.
The course was mostly downhill with some climbing from miles 12-14-then downhill to mostly flat the rest of the way.
I felt really great until mile 18-then the wall hit. I had a really hard time after that. It's like things just stopped working. It happened when I hit the bike trail which was mostly flat. I had the hardest time continuing to run and wanted to walk. It was such a mental thing. I just wanted to walk...and walk...and then my mind would be -no don't walk it makes it harder. I really struggled with finding a rythym. I could hit good rythym for a while then my mind would tell me I was tired...blah,blah,blah.....So with Kelly's encouragement and little things to focus on with my form- we were able to cross the finish line. My time- 5:07:50. That's an 11:25 pace. Need some work-yeah- but I finished! And at least I was under 12 min miles.
Fuel-I used the Carbo-Pro (finished only 2 servings-not enough), aminos,vo2max,thermolyte. I took one half espresso clif gel and after that is when I began to not feel good. Ummm.
One really fun part of running this is my mom was at all the spots where spectators could watch. I enjoyed looking into the crowd and spotting her as I ran into the area. She was so cute, dressed in pink and taking pictures. It helped so much to see her there and I found I was looking forward to seeing her each time. She was a rock star in her support of me!
At the finish my dad, mom and brother-in-law were there. What an awesome way to end my day- family and Olive Garden!

http://connect.garmin.com/activity/1859851

Visiting McCloud

So here I am visiting my family in McCloud California. I am out here to see my family and run in the Redding Marathon on Sunday. I was told by my coach that I needed to run a marathon in January and there just happens to be one an hour away from my folks home.

It has been wonderful to see my mom and dad and spend time with my sister (and her husband!). The weather here is incredible. 50's during the day. McCloud sits at the base of Mt Shasta and normally the highs should be around 20-30 and it should be snowing. Not this week though!

I have enjoyed relaxing and sleeping in (8:30am!) I've been on rest days with a 30' easy run tomorrow. I have begun to "carbo-load" by drinking CarboPro and taking VO2Max in preperation for Sunday. Also, plenty of water! Nothing like time in the forest and nature to help with relaxation.

Until Sunday I will enjoy just being with my parents. Tonight my sister and her husband will be over and we're all going to watch our old home movies. Should be an absolute riot and walk down memory lane! I can't wait! Fun, Fun and more fun! And some serious relaxing until Sunday........See ya at the start line!

Weekly Round Up

Weekly Roundup- last week before the Marathon, next weekend.

Weekly:
Swims: 2 days; 1 masters; 1 free swim 1 hour non stop- 2 hours
Bikes: 2 days; 3 hours
Runs: 1 day (missed 1 day): 14 miles
Other: Weights- 2 days
Stretch 2 days

Sleep: Not so good this week. Alot of sleepless nights
Recovery: Bodywork; massage followed by compression pants;
Nutrition: ate well this week
Mood: for the most part sad
Health: Good!

Key Workout:
Description: 14 mile endurance run w/ 4 miles at tempo
Location: South Table Mesa
Nutrition: 1 Hammer Gel; SportsQuest- Aminos, thermolyte, Vo2Max
Weather: low 30's and pleasant
Distance: 12.5
Pace: 10-12 min.
Heart Rate: 140
Comments: Felt really bad starting out for over 1 hour. No sleep all week nor night before.- Felt better after taking sportsquest products!

Sunday

Rode the trainer this morning to get-er-done. It was cold and windy.....suppose to do 3 hours, could only handle 2.5 hours....what a wimp. At least it's done.
So, three more days and I'm on a plane to California. Get to visit my folks and sister!
Then next Sunday is the Redding Marathon! I am so excited! It will be a great trip and a good run no matter what.

Funnin' on the Mesa

Set out for a run with my good friend Elizabeth Saturday morning. After a night of absolutely NO sleep following my friends funeral, I was groggy and not feeling well. But showed up at Elizabeths house bright and early and we were off for some FUNning on South Table Mesa.

The run was hard for over an hour. I felt like cr..! I took some of the SportsQuest products and within minutes I felt better. And I was finally able to kick my butt in gear and get some miles movin.
It was a cool day- 30 degrees or so- but we had a blast. Most of the miles were endurance which lent to lots of talking and catching up....but then I was on my own for my tempo milage. I'd go out for 1/2 mile and come back and catch up with Lizabeth. We had a blast!!!!!!!
All in all- good run- lots of fun!!!!!!!
Can't wait to do it again.
http://connect.garmin.com/activity/1768614

Rembering an Angel

For those of you who don't know, I work as a case manager for the Mental Health Center of Denver (MHCD). In my work I get the opportunity to work with people with severe and persistent mental illness and substance abuse problems. I have the privilege to be a part of 28 peoples lives on a daily basis and support them when ever, however they may need me.

This past week one of the people I was fortunate enough to be a part of her life, passed away in her sleep. Her passing has touched me deeply. For confidentiality purposes I will call her Jane.

I came into Jane's life almost two years ago. I remember the first time she came into the clinic to meet me, skeptical and reserved to meet yet another case manager. In that first hour of meeting me we formed a mutual respect and bond that lasted until her passing.

To say Jane's life was hard and she had struggles that she over came would be an understatement. Jane came to MHCD 6 years ago homeless, and struggling with addiction and untreated Bipolar disorder.. By the time I met her 2 years ago she had 3 years of recovery from addiction and 3 years of recovery from Bipolar disorder. Jane had taken the challenges in her life and turned them into learning experiences that she overcame.

Jane had a way of reaching out to people and making them feel welcomed and love. She had an incredible ability to ALWAYS see the positive and beauty in everything and everyone. She lived modestly yet always gave whatever she could to someone in need. Her heart was bigger than the room and so was her love for life. When ever life presented her with a challenge she faced it and remained positive. Jane's ability to remain positive was amazing and humbling at the same time and she always amazed me with her inner strength and resilience.

Jane did not have to let me be a part of her life. I can not express how HONORED I always felt the she did allow me to share her life, that she allowed me to be by her side during the challenges that arose. Jane was truly one of the most amazing people I have ever met. I feel privileged to have shared 2 years of her life with her.

What I take from knowing Jane is summed up in one of her favorite sayings:
Live Well
Love Large
And
Laugh Often.

I thank you Jane for the privilege of knowing you and for allowing me to share a part of your life.

I know you are with the Angels singing and dancing.

Running Another 20

Wow- I continue to be surprised by the fact that I am actually able to run 20 miles or more! I never knew I could do this-especially weekend after weekend. It's really cool!
So the run was fun- I parked at Goodson Rec Center and decided to break the run into 5 miles sections....I went south on High Line for 5-turned around and at mile 10 was back at the car. I was able to swap water bottles for full ones and headed north for another 5 out and back. It was nice to do this as it broke the run up and I only had to think about doing 5 miles at a time-not 20.
The cool part is my time was about 2 mins less per mile than my 26 mile run. I felt like I finally might be getting how to run so it feels like I'm rolling over my feet....It was actually easier to go fast than slower like I would normally....amazing. My thighs were a-blazin and I just kept thinking this is what it's going to take at Ironman.....
One thing I noticed about myself on the final 5 miles-when someone passed me I wanted to stop....I'm not sure what that's about- but I think it might be something I want to turn around....it would be good to get the gumption to chace after someone rather than stop...hummmmm
The weather was cool and overcast the whole time. Right when I finished running it started snowing- I love how things can work out like that!

Worked on the fuel again- 1 Mocha Gu (YUK); steamed red potatoes w/salt (not so good); peanut butter (definatly not); Vanilla Hammer Gel (love it!)
Drank 3 bottles of water......
So here's to runnin another 20
http://connect.garmin.com/activity/1768622