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
Friday, January 30, 2009
Thursday, January 29, 2009
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!!!!!!!!!!!!!!!!!!!!!
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!!!!!!!!!!!!!!!!!!!!!
Tuesday, January 27, 2009
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....
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....
Wednesday, January 21, 2009
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!
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!
Friday, January 16, 2009
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.
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!
Sunday, January 11, 2009
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!
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.
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
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
Saturday, January 10, 2009
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.
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.
Sunday, January 4, 2009
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
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
Monday, December 29, 2008
Monday Mornin- Go To Masters Meetin
Ok- so this morning I SERIOUSLY, SERIOUSLY, concidered hitting the snooze button (oops don't have one) staying in bed, and missing Masters Swimming. The games the mind can play at 4:10 am. "It won't matter if you miss one swim workout. But-you haven't swam in over one week. But still- I mean who's going to know? Wait, Andrea (my coach) she'll know. But I'm sooooo tiiiirrreeeed. Just GET UP NOW!"
So that's how it went for a few minutes until I rolled out of bed- pet Kai (my dog) who sleeps next to the bed- downed some water, made some tea and headed off to Masters.
Swimming felt good today. Did many laps of pulling which suit my legs just fine. Tried backstoke and that always seems to hurt my right shoulder. I can maybe do one length and that's it. We did some 100's then FAST 25's. Many, many sets of 25's. It was fun to do some LT swimming today.....
And you know what I find...? I may not want to get to a workout but once I'm done- I'm always glad I showed up!!!!!!!!!!!!!
So that's how it went for a few minutes until I rolled out of bed- pet Kai (my dog) who sleeps next to the bed- downed some water, made some tea and headed off to Masters.
Swimming felt good today. Did many laps of pulling which suit my legs just fine. Tried backstoke and that always seems to hurt my right shoulder. I can maybe do one length and that's it. We did some 100's then FAST 25's. Many, many sets of 25's. It was fun to do some LT swimming today.....
And you know what I find...? I may not want to get to a workout but once I'm done- I'm always glad I showed up!!!!!!!!!!!!!
Sunday, December 28, 2008
Weekly Roundup
Another really good training week. Lots of running which felt good and it was nice to be on the bike 3 times this week. The best was being able to get outside for 3 of the workouts! YEAH!
Felt good- pretty good sleep- too much sugar and not the best nutrition...but hey- it was Christmas!
Weekly
Swims: none
Bikes: 3 Days- 7 hrs
Runs: 3 Days- 6 hrs 40'
Weights: none
Stretching: 4 days
Sleep: pretty good this week. Got more than 6 hours many nights
Recovery: Chiropractic- that's about it this week
Mood: pretty good-
Health: Very healthy! No aches or pain or sniffles.
Key Workout:
Description: 17 Mile Run
Location: High Line Canal Trail from Goodson Rec Center
Nutrition: Hammer Perpet; Clif Shot Mocha- 16 oz water
Weather: 27 degrees- clear- breezy
Distance: 17 Miles
Pace: 12:94
Heart Rate Stats: 144 AHR; 159 Max HR
http://connect.garmin.com/activity/1650490
Comments: good run- enjoyable- I felt good on run.
Felt good- pretty good sleep- too much sugar and not the best nutrition...but hey- it was Christmas!
Weekly
Swims: none
Bikes: 3 Days- 7 hrs
Runs: 3 Days- 6 hrs 40'
Weights: none
Stretching: 4 days
Sleep: pretty good this week. Got more than 6 hours many nights
Recovery: Chiropractic- that's about it this week
Mood: pretty good-
Health: Very healthy! No aches or pain or sniffles.
Key Workout:
Description: 17 Mile Run
Location: High Line Canal Trail from Goodson Rec Center
Nutrition: Hammer Perpet; Clif Shot Mocha- 16 oz water
Weather: 27 degrees- clear- breezy
Distance: 17 Miles
Pace: 12:94
Heart Rate Stats: 144 AHR; 159 Max HR
http://connect.garmin.com/activity/1650490
Comments: good run- enjoyable- I felt good on run.
Spinnin My Wheels
Sundays plan was to do an endurance ride 3-4 hours in Boulder with my biking buddies. One of those fun High Cadence Low Resistance rides.
Problem was got up to Boulder and the wind was howling! After a few phone calls for a wind check we decided to head down to REI in Denver and ride the South Platte Bike Path. Good call on our part and the wind was not bad at all.
So off we were at a leisurly pace, warming up the legs after Saturday's run. Felt a bit fatiqued in the beginning but then my legs warmed up and I enjoyed good company and a good cadence for the 3 hour ride.
What glorious weather it was- had to be about 50 degrees- slight wind and tons of sunshine for most of the ride.
For fuel I had a Clif Bar and a Gu...both worked well. Overall ride felt good, spun out my legs and enjoyed the company....
Info at:http://connect.garmin.com/activity/1650487
Problem was got up to Boulder and the wind was howling! After a few phone calls for a wind check we decided to head down to REI in Denver and ride the South Platte Bike Path. Good call on our part and the wind was not bad at all.
So off we were at a leisurly pace, warming up the legs after Saturday's run. Felt a bit fatiqued in the beginning but then my legs warmed up and I enjoyed good company and a good cadence for the 3 hour ride.
What glorious weather it was- had to be about 50 degrees- slight wind and tons of sunshine for most of the ride.
For fuel I had a Clif Bar and a Gu...both worked well. Overall ride felt good, spun out my legs and enjoyed the company....
Info at:http://connect.garmin.com/activity/1650487
Saturday, December 27, 2008
Saturday Long Run
Spent the morning relaxing and sleeping in (till 7!). Then it was off to High Line Canal at Goodson Rec Center to tackel 17 miles.
The weather was 27 degrees at 9:30 am and the sun was out, with a bit of a wind blowing. Got my water and fuel belt on me and started off headed north on the trail.
For about the first 3 miles my left shin was sore...and by about mile 6 I was feeling warmed up and flowing. I have ran this trail a few times before but the farthest I had ever gone was mile marker 4.... So I was on to new territory today.
The front range was beautiful and full of snow in the mountains, the cottonwoods with no leaves really stood out showing just how majestic they truly are. The wind was cold and I was glad to have on two pairs of gloves and wind jacket.
For fuel I had made a Hammer Perpetuim in gel form and 1 Mocha Clif Shot. I must say neither of these sat well with me. Perpetuim made me burp and the Mocha clif shot upset my stomach.....I drank about 20 oz of water...not enough for sure.
I felt great and kept my HR around the upper end of endurance. I could feel myself rolling over my feet rather than "thudding" them down. I thought of the nuances that Sonja and Steve have told me.....and found these thoughts helped to keep me moving along at a good pace....
And then was the turn around at mile 8.5. I had no idea it's slightly up hill the whole way back to the rec center......Imagine that....there was a point around mile 14 where I felt tired, but that lasted for a few minutes and I was back in the groove...Nothing like the final 2 Miles to keep ya going!
All in all- great run- felt strong.
Check out the run at http://connect.garmin.com/activity/1650490
The weather was 27 degrees at 9:30 am and the sun was out, with a bit of a wind blowing. Got my water and fuel belt on me and started off headed north on the trail.
For about the first 3 miles my left shin was sore...and by about mile 6 I was feeling warmed up and flowing. I have ran this trail a few times before but the farthest I had ever gone was mile marker 4.... So I was on to new territory today.
The front range was beautiful and full of snow in the mountains, the cottonwoods with no leaves really stood out showing just how majestic they truly are. The wind was cold and I was glad to have on two pairs of gloves and wind jacket.
For fuel I had made a Hammer Perpetuim in gel form and 1 Mocha Clif Shot. I must say neither of these sat well with me. Perpetuim made me burp and the Mocha clif shot upset my stomach.....I drank about 20 oz of water...not enough for sure.
I felt great and kept my HR around the upper end of endurance. I could feel myself rolling over my feet rather than "thudding" them down. I thought of the nuances that Sonja and Steve have told me.....and found these thoughts helped to keep me moving along at a good pace....
And then was the turn around at mile 8.5. I had no idea it's slightly up hill the whole way back to the rec center......Imagine that....there was a point around mile 14 where I felt tired, but that lasted for a few minutes and I was back in the groove...Nothing like the final 2 Miles to keep ya going!
All in all- great run- felt strong.
Check out the run at http://connect.garmin.com/activity/1650490
Friday, December 26, 2008
Spinning After Christmas
Woke up with morning at 3:45AM to ride my trainer for 2 hours.....Not an easy feat following Christmas day at my cousin Michelle's house with her husband and two children. We had a wonderful brunch and spent the rest of the afternoon playing games and eating cookies- Oh by the way - did I mention we ate COOKIES- for hours on end!
Needless to say- I woke up with a sugar hangover facing two hours on my trainer.....but all was not lost as I had the movie Deception to take my mind off how hungover I felt...
The ride went well- high cadence and low resistance. The movie was action packed and suspenseful- which kept me going and spinning fast. I had lots of water on hand and drank plenty hoping to flush out the sugar- And I was successful! By the time I finished I was feeling like myself and no hangover :)
Next I was off to work for the day with the weekend ahead! Big run tomorrow- 17 miler- should be fun!
I'm glad the indulgence of the holidays only come once a year...
Needless to say- I woke up with a sugar hangover facing two hours on my trainer.....but all was not lost as I had the movie Deception to take my mind off how hungover I felt...
The ride went well- high cadence and low resistance. The movie was action packed and suspenseful- which kept me going and spinning fast. I had lots of water on hand and drank plenty hoping to flush out the sugar- And I was successful! By the time I finished I was feeling like myself and no hangover :)
Next I was off to work for the day with the weekend ahead! Big run tomorrow- 17 miler- should be fun!
I'm glad the indulgence of the holidays only come once a year...
Wednesday, December 24, 2008
Wednesday's Wacky 10 miler
I was scheduled for a 10 mile run today No problem- the clinic where I work was closing at 3pm and I figured I could actually get in an outdoor run during the week for a change....So- off I went to Bear Creek Lake Park for a lovely 10 mile run.
I start off along the creek which is frozen solid and beautifully peaceful. Then I make it out onto the open fields running around a stream toward Bear Creek Lake.
I'm about 45 mins into the run and it dawns on me that the park closes at dark...and I parked inside the gates of the park...OH-OH. So I turn around and booked it back towards my car....luckily I was scheduled to do miles 5,7,9 as tempos....so I ended up doing my first tempo work in at mile 4.
I made it back to the car as I saw a ranger drive by...got in my car and drove about a mile out of the park to continue my run inside the park.....I was able to get another 2 miles in before it got dark (mile 7 another tempo)-
SO THEN- I got back in my car- drove home for the last 3 miles to be completed on my treadmill with mile 9 being tempo again.......
It was a completely wacky run!!!! I have never broken up a run into 3 different sections in 3 different locations......
But I did my 10- and got some time outdoors- Oh and by the way, I noticed the park doesn't close the gates until 6pm. I still had another hour when I turned around originally......
I start off along the creek which is frozen solid and beautifully peaceful. Then I make it out onto the open fields running around a stream toward Bear Creek Lake.
I'm about 45 mins into the run and it dawns on me that the park closes at dark...and I parked inside the gates of the park...OH-OH. So I turn around and booked it back towards my car....luckily I was scheduled to do miles 5,7,9 as tempos....so I ended up doing my first tempo work in at mile 4.
I made it back to the car as I saw a ranger drive by...got in my car and drove about a mile out of the park to continue my run inside the park.....I was able to get another 2 miles in before it got dark (mile 7 another tempo)-
SO THEN- I got back in my car- drove home for the last 3 miles to be completed on my treadmill with mile 9 being tempo again.......
It was a completely wacky run!!!! I have never broken up a run into 3 different sections in 3 different locations......
But I did my 10- and got some time outdoors- Oh and by the way, I noticed the park doesn't close the gates until 6pm. I still had another hour when I turned around originally......
Hitting the Treadmill
Woke up Tues morning 4am to get in my Repeat Running workout...a cup of tea and it was downstairs to the basement for the workout on my treadmill.
Started off with 2 miles at a super easy pace-then...the pain began! Did 4 X 1 mile repeat at 9:00 pace- which for me is HARD. There were times during each repeat when I wanted to stop...but I kept with it...sweating my brains out-even with the fan blowing on me.
My legs were burning by the final repeat and I must admit I was glad it was over. And I was absolutely glad I did it! I know that every workout gets me in better shape and hopefully closer to a faster runtime next season...
Today will bring a 10 mile run which I am looking forward to as I will be able to be outdoors-Yeah!
Started off with 2 miles at a super easy pace-then...the pain began! Did 4 X 1 mile repeat at 9:00 pace- which for me is HARD. There were times during each repeat when I wanted to stop...but I kept with it...sweating my brains out-even with the fan blowing on me.
My legs were burning by the final repeat and I must admit I was glad it was over. And I was absolutely glad I did it! I know that every workout gets me in better shape and hopefully closer to a faster runtime next season...
Today will bring a 10 mile run which I am looking forward to as I will be able to be outdoors-Yeah!
Monday, December 22, 2008
Weekly Round Up-
Good training week in all-except for my right hip at the beginning of the week. I was concerned I would not be ready to run 26 mi this past Sat. But with a few chiropractic adjustments and bodywork by Brian- I ran without problems...
Nutrition was good this week. No sugar or sweets-even with the cookie exchange at work :)
So the week of training break down:
Swims: 2 days- 3hrs 15'- about 4.5 miles
Bikes: 1 day- 1 hour
Run: 2 days- 7 hrs 30'- 33 miles
Weights- 2 days- 1 hr 15'
Stretch- 3 days
Over all- great training week. I am really proud of myself and that I was able to run 26 miles on Sat and swim 3 miles on Sunday. That is pretty cool- especially since I've been at this for just one year. I am very excited and hopeful for Ironman-given I'm a year out and already able to train at these distances! What excitement!! And I feel great!
Nutrition was good this week. No sugar or sweets-even with the cookie exchange at work :)
So the week of training break down:
Swims: 2 days- 3hrs 15'- about 4.5 miles
Bikes: 1 day- 1 hour
Run: 2 days- 7 hrs 30'- 33 miles
Weights- 2 days- 1 hr 15'
Stretch- 3 days
Over all- great training week. I am really proud of myself and that I was able to run 26 miles on Sat and swim 3 miles on Sunday. That is pretty cool- especially since I've been at this for just one year. I am very excited and hopeful for Ironman-given I'm a year out and already able to train at these distances! What excitement!! And I feel great!
Sunday, December 21, 2008
Early Sunday Mornin 5K Swim
Up at 4:30 again for the second time this weekend! So much for sleepin in.
Got up and met the gang at Carmody Rec Center for 3K and 5K swim. I was signed up for the 5K- no paddles, bouy or fins... MY first 3 mile swim!
Well the good news is- I DID IT! Yeah. No bad news, just good news.
I was butt tired for about the first 18 laps (that's long course laps). Just felt tired...and then around lap 18 I finally felt warmed up and in a rythym. I could feel that my form is improving. One indicator is my neck isn't sore. I must be rolling better to breath.
So- I noticed as I was swimming one of the guys in the faster lane- I was keeping up with him-So what I realized today is where I lose time is on my turns. Actually that's the problem- I don't flip turn so loose a lot of time, power and speed coming off the wall. I need to really work on this when I'm at masters from now on.
Anyway- it was fun and I love swimming- but boy are my legs tired- but not hurting and no injuries!
FUEL- ate 1 egg and 1 bread about 1 hr before swim. That seemed to hold me good....
Post swim-some of us went to the Danish Bakery (yummy scones!) and then Starbucks....fun and food. What more could you want!
Pictures from Practical Coaching
Saturday 26 miles of fun- run....
My first long run today. I was so nervous this morning. The weather was forecasted to be 4 degrees, snowy, cloudy- and instead we ended up with a glorious day. Temps were in the 20s and the sun was a shinin.
Started the run at Andrea's house in Highlands Ranch and ran bike trail along C-470 all the way to Golden. My hip had been hurting pretty bad all week, so I took it slow for the majority of run. Most of run was uphill and I mainly walked the down hills. I find that I hold back a bit, I think because I am not sure what I am really capable of. Could I have run faster...possibly. I figure I'll try at the Marathon in Jan. I am shooting for sub 5 hours. That would rock!
Ran the 26 miles in 6:06. Slow and steady with a break for water at Conoco in Morrison.
I just tried to upload the run from my Garmin...and it's in cyber heaven somewhere. Kinda bummed I lost the information from this run....:(
For FUEL- I consumed 3 gels, 1 clif bar and 1/2 banana. DRANK 3 bottles of water. I took my sportsquestdirect pills every hours- but did not use Carbo Pro this time. I like the Carbo Pro best I think.
I enjoyed running with Andrea. For a while Christy was with us and Andrea and her were running faster than I was ready to....It kinda sucks to be behind sometimes...who am I kidding...it sucks all the time. In time- I'll get fasterrr...................
I really love running this amount of time and this distance. Could have done without the hiway traffic. But it still was glorious and I felt absolutely blessed!
For recovery tried the moon pants that Chipolte/Garmin team uses. They were awesome and I think they helped a lot. The Wendy's hambuger might have helped too :)
All in all- great run! I ran 26 miles and was not dead by the end! It feels great to already be able to run 26 miles and I'm a year out from IRONMAN..... Cool stuff!!!!!
Started the run at Andrea's house in Highlands Ranch and ran bike trail along C-470 all the way to Golden. My hip had been hurting pretty bad all week, so I took it slow for the majority of run. Most of run was uphill and I mainly walked the down hills. I find that I hold back a bit, I think because I am not sure what I am really capable of. Could I have run faster...possibly. I figure I'll try at the Marathon in Jan. I am shooting for sub 5 hours. That would rock!
Ran the 26 miles in 6:06. Slow and steady with a break for water at Conoco in Morrison.
I just tried to upload the run from my Garmin...and it's in cyber heaven somewhere. Kinda bummed I lost the information from this run....:(
For FUEL- I consumed 3 gels, 1 clif bar and 1/2 banana. DRANK 3 bottles of water. I took my sportsquestdirect pills every hours- but did not use Carbo Pro this time. I like the Carbo Pro best I think.
I enjoyed running with Andrea. For a while Christy was with us and Andrea and her were running faster than I was ready to....It kinda sucks to be behind sometimes...who am I kidding...it sucks all the time. In time- I'll get fasterrr...................
I really love running this amount of time and this distance. Could have done without the hiway traffic. But it still was glorious and I felt absolutely blessed!
For recovery tried the moon pants that Chipolte/Garmin team uses. They were awesome and I think they helped a lot. The Wendy's hambuger might have helped too :)
All in all- great run! I ran 26 miles and was not dead by the end! It feels great to already be able to run 26 miles and I'm a year out from IRONMAN..... Cool stuff!!!!!
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