Run Eat Date

Welcome 2012!

2012-02-06T12:27:00.000-08:00

Yes. I realize it is the first full week of February. I'm a little behind. Not because I haven't been running or eating. That's well under control. I will admit that I haven't been dating. I think I'm primarily behind because of preparing, doing and decompressing from oral arguments before the Colorado Supreme Court. It was a totally awesome experience. Of course I was nervous throughout prepping right up until I started my argument. And then it was fun. I was peppered with questions and thankful I didn't have to use my 45 minutes worth of prepared questions. I rather enjoyed the exchange. And then I was exhausted. After this weekend, I finally feel like my old self.

Denver got hit with snow on Thusday/Friday. 15 inches of the stuff in the metro area. Thankfully our coach moved our run to Sunday and I got in a long, arduous 14.5 miles along the Cherry Creek Bike Trail. It was beautiful!

So on with the new year! I do love a new year. It's a new beginning, time to reflect on what is important to you and what you would like to accomplish. I never feel pressure about it. I know a lot of people try to avoid setting goals and resolutions. However my personal belief is that it is a perfect time to express your goals. So here's three of mine.

RUN a sub 5:00 marathon. This might take a while to accomplish - it would be a huge accomplishment for this very slow runner. But I'm working to give it my best in time for the Colorado Marathon on May 6th. And if that isn't in the cards, then in the Fall.

EAT in a way that supports my goals. I started keeping a journal to track how my body responds to what I eat. I want to eat foods that my body loves. I actually ate cauliflower and brussel sprouts yesterday. Really. I'm not sure it will be a regular occurrence, but who knows? I'm learning it isn't about some perfect macronutrient breakdown and that no matter how many books I read, the only expert on my body is me.

DATE people I meet through the people I already know. I can't keep doing the same thing over and over again and expect a different result. So I'm on hiatus with the online dating thing. I'm just trying to put out there that I'm looking and seeing if people who know me can connect me. Fingers crossed. I have one email contact so far.

Here's to the remaining 11 months of 2012!!

Happy Running,

Laura

May It Please the Court

2011-12-28T12:07:00.000-08:00

27 days from now I'll be opening oral arguments before the Colorado Supreme Court with that little saying. Gulp. Unless my client settles. Which seems unlikely. I'm 70% excited, 30% freaked out and 100% frightened. I'm lucky. Many attorneys don't get an opportunity to do this. I love oral arguments, so that's why I'm excited. I'm 30% freaked out because that will help me keep my edge - and who wouldn't be freaked out? This isn't oral argument before law school professors. The 100% frightened - if I can't pursade the justices, my client may lose a whole lot of water. And this isn't law school, this is a living breathing for-real client - a ranching family who I really have come to like so well. A negative outcome could hurt them for generations to come.

I was thinking last night about writing the traditional end of the year goal update post and new goals for the future. And I wasn't feeling all that inspired. When I read the order from the Court scheduling oral arguments, it struck me. This year has been less about running and a whole bunch more about work. I just ended my fourth year of practice as a water attorney and my responsibilities grew very much this past year. I got to write a brief before the United States Supreme Court. And now oral arguments before the Colorado Supreme Court a few weeks away. I was ready to write off 2011 as an uninspired year. Not anymore.

No worries, I'll chat about my running goals for 2012 in the next few days. I think I remember how to run...

Laura

A Must Do!

2011-11-13T19:48:00.000-08:00

Words cannot adequately describe the views you experience while running Rim Rock Marathon. I'm not sure there is a more beautiful marathon! OK, maybe Big Sur, but I haven't done that one yet. These are not my pictures - I was racing! While the photos are stunning, you really have to see it yourself to get the full experience!

The course winds from Grand Junction, on Colorado National Monument Park's Rim Rock Road and ends in Fruita. A review of the course profile should prepare you for what the race is...2000 feet of elevation gain and 2100 feet of elevation loss. There is very little flat terrain. By the end you really were hoping for some flat terrain...

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The race takes you through three tunnels - one on the ascent and two on the descent. I was not a fan of the tunnels. Sure it was "cool" but it was really dark! While I read race reports that said the first three miles were the toughest uphill miles, I would add that mile four was no picnic...it felt the steepest to me.

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The high point occurs during the first half of the race...not a mountain race but if you are a flat-lander, you might feel it a little. We were lucky that the weather cooperated - the predicted possible rain and snow stayed away and we had partly cloudy and partly sunny skies - and some windy sections...

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And the views are breath-taking...

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It was almost as if we had the park to ourselves. The park closes the west bound lane to all traffic, so there were many miles of no vehicle traffic. My kind of race! I thought Ute and Upper Ute canyons were going to be the highlights. And then came Monument Canyon. Wow...

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Wow. Wow. I made the cut-off with a comfortable cushion (and at a few points I used the "I can. I can" mantra provided by Happy Trails). Every mile marker seem to appear well before I thought it would and every aid station was a pleasant surprise. I was weepy at mile 13 when I knew I would make the 20 mile cut-off with no problem. I know everyone told me it would not be a problem, but I was feeling very undertrained going into this race, so I was extremely nervous about this. And I was weepy again at a few points before mile 21. I wasn't hurting or angry or sad, I was relieved that I was finally having a fun race. Or maybe the hormones were in overdrive...

The volunteers were awesome and every aid station seemed to have Hammer gels, bananas, orange slices, pretzels, water and sports drink. This was not a PR race for me, but I was happy with my effort. The hardest part of the course occurred between miles 21-23. I think this was the steepest downhill section. And my lack of hill training really became evident on this section - such a shame to not take total advantage of the downhill. I was not a fan of the last few miles outside the park on HWY 340 but the finish area was well in sight and kept me distracted from the traffic and the wind.

This was a great way to end a rather lack-luster racing year. I think everyone "must do" this race...or at least make a visit to the park and hit the trails! I know I will race this one again...and now I think I need to go and put more biofreeze on my legs...oh my poor legs!

Happy Running!

Laura

Let's Have Some Fun

2011-10-18T10:10:00.000-07:00

Would you believe me if I told you that instead of participating in the Savannah Rock n Roll Marathon on November 5th, with the elevation profile of this...

...that I decided participating in the Rim Rock Marathon on November 12th instead would be more fun...even if it has an elevation profile of this...

I'm blaming my friend. See, she broke her leg during the Denver Rock n Roll Half - which is very sad - but I'm still blaming this all on her. She and I (and her family) were going to travel to Savannah together. I had a choice. I could continue on alone (with my 23,000 closest running "friends"), having been reminded how much I dislike BIG road races having done the Denver Rock n Roll Half myself just last weekend, or I could find a more fun race that was the same (or close to it) date, smaller, close to home and save some money in travel expenses. And there was the Rim Rock Marathon...practically begging for me to sign up (haha). So I did. I have moments of panic. Not that I can't make it up, just that I can't make the 5 hour cut-off at mile 19.7. And then I convince myself that I can...so I shall.

Opting out of Savannah was a relief. I haven't been consistent enough with my training for the "huge" PR I was hoping to achieve. So that pressure is off and it brought a new spring to my running step. I think I finally learned that my running is mine...and my goals should be my own and not someone elses or driven by what I think other people might think they should be. Now "all" I need to do is make to the cut-off. And I shall. And along the way, I'll be enjoying the Book Cliffs and the Colorado National Monument.

Picture credit: Airphoto-Jim Wark

The other lesson I learned while being in this funk and stuck: I'm very lucky to be able to run. To move my body and have it do mostly what I want it to do. My friend with the broken leg can't do this right now. And others fight chronic illnesses that make their relationship with physical activity tenuous. So I'm grateful. Whether it feels speedy, hard, effortless or slow, I plan on making the most of every run for a very long a time.

I'll being doing some hill work between now and then. It will quickly be time to go have some fun! Who's in? Spots are still open!

Happy Running!

Laura

Stuck...

2011-09-26T09:38:00.000-07:00

I feel a little like I'm stuck in quick sand or stranded. I also feel a little beat up. Honestly, I didn't really want to admit it and certainly not write about it. I tend to be upbeat, but it has been a rough year. I was ready to right off 2011 as a not-so-good year and wait for 2012 to arrive. But that would be an incredible waste of three months.

By the way, am I only the one that can't believe October is almost here? I know some of my funk can be attributed to the abrupt (at least here in Denver) change in season and the dramatic shortening of day light. I swear during my Thursday run, the sun didn't come for a good 45 minutes into the run...On the upside though, I love running in 40 and 50 degree weather!

Funk aside, I'm not tossing in the towel - just need to recommit to some goals for the remainder of the year. Here they are:

1. Consistency. I need to stick to my training plan. I've been taking more than my share of rest days and not consistenty getting in my week day runs.

2. Go to speed work. Yup, I have skipped Tuesday speed work sessions more than I have attended. Some times it has been unavoidable due to travel and work. But I will be attending up until the Savannah Marathon.

3. Train by heart rate. I feel stuck in the speed department and how to measure a successful long run. I know consistency and speed work have a lot to do with this. But I feel like I need to change things up a little bit, so I'm going to see Dr. Inigo Milan on Friday and dial in my heart rate training zone.

4. Sleep. Get some. More than the 5 to 6 hours a night that I have been getting.

5. Nutrition. I've gained 5 pounds this past month! No joke. I'm conflicted about high protein and high carb food plans and all the information that is out there. I'm obviously eating too much and the lack of sleep also impacts my weight. So I'm putting myself in the hands of a nutritionist. She is not a high protein or a high carb proponent. Whew! My body doesn't like either plans. Anyhow, I meet with her next week but until then, I'm getting back to logging food. I wish I could self-regulate myself like I think "normal" people do. But if I don't log my food, I gain weight. Time to get this in check. The upside is I no longer fear gaining all the weight back...

I think these are five goals that will help me get out of this "stuck" feeling....and provide a great base for my next challenge: The Rocky Racoon 50 in February. I miss the trails. I don't think I could have made time to train on trails over the summer because work was absolutely insane but I'm hoping to find a way to get them back in the rotation. I volunteered at the Bear Chase race yesterday and it reminded me what I was missing. Maybe this is why I'm feeling stuck too. Yesterday was great for my soul. I was so inspired watching folks challenge themselves on the dirt and in the heat. Congrats to all those who participated!

Here's to a great 3 remaining months of 2011 (and more regular blogging)! Happy Running!

Laura

Here I am.

2011-08-25T15:08:00.000-07:00

Yes, I know I disappeared. I've been running. I've been traveling. And I've been dating.

Since I last left you, I've completed two half-marathons. I know I said never, but on August 11, I jumped into the Georgetown to Idaho Springs race at the very last minute. The race benefits the high school sports teams - and I love the cause and the fact the kids staff the aid stations. Throughout the race, I stayed with a friend and she and I had a great time. I beat last year's time by a smidge, but more importantly, had fun! And guess what? No IT band issues. I believe the GTIS curse is officially over. I did crop the above photo because the heel striking was horrible! I couldn't bare to look at it anymore!

A group of us ventured to Vail on August 19, where we did the Diva Half Marathon. It involved all sorts of girlie things - which was in direct contrast with an event that finished that same day - the Leadville 100! While the Diva didn't have any belt buckles, it had pink boas, tiaras, champagne, flowers and cute firemen! Yes, I did get my picture taken with Ryan Sutter. Still waiting on a copy so I can share it with you! We had a whole lot of fun - maybe by embracing the Pink Diamond cocktail as pre-race fuel the evening before and I might have enjoyed a red velvet cupcake for my pre-race breakfast. While far from great pre-race fuel, I found the perfect race course for me - rolling hills - a lot of fun!

So my travels have taken me to New York City and northern New Jersey, a tour through Rocky Mountain National Park (first time) and Lake Granby, and Casper Wyoming. I'm looking forward to a little time at home. And I've been on a couple of dates. Two with a really nice man...I try not to hold the fact that he is an attorney against him...and he does the same.

Next up - a 20 miler training run on Saturday. Send me your good vibes please!

Laura

North Fork 50km Race Report

2011-07-19T08:16:00.000-07:00

My friend Mariah volunteered to take me to the North Fork 50km and I happily accepted. Thanks to her, you have some pictures to see! She and her wonderful border collie Indigo served as my outstanding crew. We arrived early enough to see the early starters for the 50 miler start at 6:00am.

We also witnessed the race director mark the start line by drawing a line on the trail with the heel of her foot. I love small races for this reason and many more. Of the 165 registered participants, 110 souls finished. I would not be one of them, but that was OK.

At 7:00am sharp, the 50 km and remaining 50 miler participants started the race. At this point, my Garmin decided to freeze and I was without mileage and pace information for the remainder of my time on the course. We started right along the creek, crossed a bridge and started our first climb of the day. Here, I was able to pass a couple of folks and felt strong as I methodically made my way up. The trail then cut through some forested meadows and while it wasn’t hot yet, I was happy there was some partial shade along the way. It was interesting to see the path of the wildfires from a few years ago. Everything was green amongst the burned out trees. It was a different kind of beautiful. Quick enough I was at the first aid station, Homestead. The aid station volunteers here (and at all the other aid stations) knew to take and fill our bottles, offer us food and get us quickly on our way. The Homestead crew did this while sporting some Hawaiian wear and offering us some Swedish pancakes. I skipped the pancakes and took a Hammer Gel and made my way out.

Unbeknownst to me and I think every other runner, course vandals took down very important course markings and almost every runner received 2 to 4 bonus miles. Since my Garmin was not working, I was not aware of exactly how many, but based on time, I’m guessing around 2 miles. Thankfully it was neither a sharp descent or ascent. In fact, this is why I suspected we were off course. After the first aid station, I expected to be descending. Flat trail was not on the dance card. But I was a lemming and followed the group, until our group ran into another group and collectively the 20 of us concluded something was not right – especially when the trail dead-ended. We managed to navigate our way to the correct trail, which brought on a very lovely and shaded descent which then turned into a very exposed switch back descent to the second aid station, Buffalo Creek. In the exposed area, the trail suffered from some erosion and instead of being flat, had a “V” like formation…so that really messed with my running form – do you try to fit in the crevice or do you straddle the thing? I don’t know but my right IT band knew that it was not happy. Soon enough my right ankle and lower part of my shin was also cranky. This was too early on to be having cranky body parts. The Buffalo Creek aid station was an absolute zoo as it was the second and fourth aid station and all those speedy folks were hitting it up for a second time as us slower folks were hitting it up for the first time. Even so, someone immediately grabbed and filled my handhelds, I grabbed a quarter of a PBJ sandwich and a couple of potato chips and went on my way. In between the aid stations, I was taking a gel and 2 succeed salt tabs every 45 minutes. Even with my mad dash out of Buffalo Creek (I heard later that I had missed the bacon), I overheard a few folks had decided to drop out.

When I hear about people dropping, it makes me start to doubt myself. My thinking goes like this - well, if they dropped, what am I still doing on the course. They are obviously stronger and better than I. And then I start to think I don't belong out on the course. I know logically this is unfounded. But it is how my brain works presently. I'm really trying hard to get out of my own way, but it is still a struggle.

Then things got a little out of hand. The second major climb was steep. Crazy steep. Much steeper than anything I remember from Collegiate Peaks and not at all what I had anticipated. So uber challenge plus doubt is not a great combination. Thankfully the majority of this ascent was shaded. After cresting the major climb, the trail was relatively flat with a few rollers. The rock formations along this section reminded me a little bit of Castlewood Canyon. Here there were a lot of mountain bikers, the majority of which yielded to us and gave us words of encouragement. I started to get a headache along this section and I ran out of water before making it into the third aid station. Between the headache, screaming IT band and ankle, I came into the third aid station conflicted about dropping and continuing forward. Then I heard that a few people had dropped at this point. It was here I had the realization that I still had 16 miles to go to the finish, and after waffling a bit, I decided to drop. I hate to admit that I quit.

I had a mighty fine and fun 18 mile run through some drop dead beautiful trails. I had company the entire way, with some accomplished 100 mile racers (Western States and Vermont). All I could think about was sitting at the finish line, drinking a beer and eating a hot dog. Maybe this makes me a buttercup, but I’d rather think that I was being a realist. I had not been hitting the trails the last 6 weeks, so I really wasn’t even sufficiently trained for this race. Maybe fear took over. I knew I had 5 or so more miles in me, but I wasn’t sure about the 11 miles after that. Actually instead of thinking about making it to the next station, I allowed myself to be overwhelmed about the 16 remaining miles. I also heard the remainder of the trail would likely be exposed. Today, there is a part of me that wishes I had been able to push myself a little more to see just how much further I could go, but overall, I’m grateful to have a fun long run under my belt. Mariah, Indigo and I made our way to the finish line bbq, cheered on some finishers and soaked in the creek. It was a great day. I don't regret starting. And I wonder what would have happened if I had only pushed myself a little more. I need to learn to push myself and not give up. Lesson hopefully learned.

I recommend this race. As Happy Trails has commented, it is deceptively hard. It will kick your behind but it is simply beautiful. More beautiful than Collegiate Peaks and the Canyonlands. The aid station volunteers rock. And the race director is awesome.

So what is next? A little rest. And then back to training. Speed work, long runs, etc. I have a half-marathon PR to chase...and a marthon PR too.

Happy Running!

Laura

Do you think Gatorade has magical powers?

2011-07-15T09:49:00.000-07:00

Before every big race or long run, I find myself needing to hydrate the day before with Gatorade. And not just any Gatorade, it has to be the Frost Glacial Freeze "flavor" of Gatorade. Superstitious? Perhaps. I find it a bit comforting. This is just how my taper mind is working right now...

Tuesday speed work started on July 5th. I'm happy to report that I have perfect attendance thus far. This week's session ended with Coach and I discussing race strategy and him commenting on how my running has changed since I've been strength training. Then, he did a before and after demonstratoin of my running style which made me laugh... But the comparison gave me some confidence going into this weekend's North Fork 50km.

My overall goal on Saturday is to have fun - because this should be fun! My other time "related" goals:

Goal A: Maintain the same pace at Collegiate Peaks. North Fork is at a lower altitude. But it is longer and has some single track. It might also be hotter. However, I think this is a good target pace.

Goal B: Maintain a "hurry" focus.

Goal C: Finish!

I would wax on and on about how my training isn't where it should be. But I won't. Here are some far more interesting things to ponder:

My brother Kevin is going to do his second Ironman next summer in Quebec. Can't wait to cheer him on!
I was able to see the U.S. Women's Open this past Saturday down in Colorado Springs. It was a wonderful event! Golf fans sure are different than football fans...
My birthday was this past Friday. And I celebrated all weekend long. I'm blessed with the most awesome friends.
Red velvet cake and cupcakes were part of the celebration.

I had a professional bike fitting on Sunday. Watch out cross-training, here I come!
Wednesday after the race, I'm heading to the east coast for a little R&R with my friends in Northern New Jersey. Yes, it is just like the Sopranos.
Taper totally freaks me out. I spent last doing laundry and cleaning my apartment. For some reason, a clean house makes me feel better before a race.
I also got all my stuff ready for the race tomorrow. Maybe that's good planning...or just a sign of freaking out. Anyhow, I think this is a good plan!

Here's what I what I've been up to...

Week of June 27
Monday: Rest
Tuesday: Rest
Wednesday: Strength Train and 3.66 miles
Thursday: 5.54 miles
Friday: Strength Train
Saturday: 14 miles
Sunday: 18 holes of golf (and believe it or not, it burns about the same calories as a 5 mile run!)
Total Miles: 23.20 miles

Week of July 4
Monday: 6.54 miles
Tuesday: 4.37 miles
Wednesday: Strength Train
Thursday: 5.51 miles
Friday: Strength Train
Saturday: 6 miles
Sunday: Rest
Total Miles: 22.42

Happy Running!

Laura

Mutt Strut

2011-06-30T19:45:00.000-07:00

Let's just say the Mutt Strut adds a new dimension to aid stations. On Sunday morning, as I headed out from my house to Wash Park, I knew there was a possibility that there may be a race scheduled as there usually is on a Sunday morning. But I also knew they usually start at 7:00am and by the time I ran the 3 miles to the Park, the race should be well enough over. I wrong. With a race start time of 9:00am, the Park was over run by pets and their humans. It was a humorous scene. Lot's of barking dogs of all shapes and sizes and at each aid station a pool for the puppies and bottled water for the humans. I wish I had my camera with me! I love how a lot of times the humans look like their pets.

Last week was a good week of training - and some heat acclimation as summer has arrived with its big guns. You know when you start a run at 5:15am and it's already 60 degrees, it's going to be a hot one. I'd rather the heat though than opposed to having to run on ice and in sub-zero temps...I will likely remind myself of this as summer continues to heat up.

I'm looking forward to the North Fork 50km. Yes, I'm doing it. While my training isn't where I would like it to be (will it ever?), I want to get back into a race and have a fun trail run. Being able to run, at any speed, is a true blessing. I forgot this during and after Steamboat. It feels good to have a better perspective. There have been a few posts out in blogland that have reinforced my shift in perspective. Here and Here. It made me realize that so long as I'm having fun and it challenges me, it doesn't really matter how fast I go.

Here's what I accomplished last week...

Week of June 20th
Monday: 3.14 miles
Tuesday: 7.23 miles
Wednesday: Strength training and 7 miles on the bike
Thursday: 5.02 miles
Friday: Strength training
Saturday: 20 miles
Sunday: 10 miles
Total Miles: 45.39 miles

Happy Running!

Laura

Detours

2011-06-17T13:06:00.000-07:00

I was hoping to get pictures from my friend to put in the post...but they haven't arrived yet...so here's the Steamboat Marathon post with a few "borrowed" pictures...

I loved my time in Steamboat...awesome friends, wonderful food and great shopping. Now about that marathon...

With the help of my friends Kari, Nancy and Beth, I finished the Steamboat Marathon. I was thankful for crossing the finish line and not being pulled (I was well past the 5:30 cut off), for my friends' support and faith...as well as the ice cold wet towels at the end of the race (all races should have these). I did not meet my time goals - not one of them! I also didn't meet the mental goals which was to not to think about unproductive things, like quitting or how hot it was or how difficult it was to breathe. What a mess.

Failure should be our teacher, not our undertaker.

Failure is delay, not defeat.

It is a temporary detour, not a dead end.

Failure is something we can avoid only by

saying nothing, doing nothing, and being nothing.

Denis Waitley

I'm treating the Steamboat Marathon as a wake-up call and taking a detour. I will not start the 50 miler on July 16th. I'm not even sure about the 50km. I think my running would be better served if I focused more on getting a little faster. I traded volume for speed work - and this is the second year in a row I've made this mistake. Right now, I want to focus on a few half-marathoners and then a late fall marathon. I can go long. I don't need my confidence to be built in that department. I need to have more confidence and frankly peace of mind around cut-offs. I will never be "speedy" but I need to be speedier. I think I can get back to the 50 mile mission in time for a 2012 spring race. So hopefully you all will stick around for that and whatever happens in between!

I have to say this is one of the hardest race reports to write. I was thoroughly disgusted with myself. But enough with the pity party, right?

Pre-Race: I went up on Friday afternoon with my co-pace group leader Nancy. Beth arrived on Saturday morning. It really was a nice weekend away with a race stuck in the middle. We shopped. We ate. We picked up our packets. And we ate. If ever in Steamboat, I'd recommend all these places: Mambo's (you must try the Shrimp Linguini); Cugino's (the marinara sauce was amazing); Creekside Cafe (eggs benedict - not until the morning after the race!); and the Boathouse Pub (sweet views of the Yampa and a great bison burger). Race day morning, Beth dropped us off at the finish to catch the bus to the start. She was turned out to be the most excellent sherpa! Nancy and Liz got to the half-marathon bus (after a little challenge with a bib that was left back at the hotel - Beth to the rescue!) and I hopped on the marathon bus. The start was not cold. I hate when the start isn't cold because temperatures can only go UP! I chatted with a few fellow RER folks before the race. On time, off we went.

Miles 1 - 6: Executed the 5:10 pacing plan. It was a beautiful thing. And so were the views. Even though at about Mile 5, I knew I couldn't sustain it. If you think Steamboat is a downhill race, think again. There were two notable uphills in this section alone, but my Races2Remember pace band accomodated this...

Mile 7 - 18: The problem with executing the 5:10 pacing plan is that I am not yet a 5:10 marathoner. Mile 7 came along and I knew I was in trouble. I started out way too fast and now I had many miles to go. It was really hard to catch my breath, and I'm not sure if it was simply the elevation or my allergies (everything was blooming) or my asthma or a little bit of all of the above. Of course I didn't have my inhaler with me - it was back in the hotel room. About a mile from each aid station, I made up my mind to quit. And then the lovely volunteers (I have to say they were AWESOME!) would lift my spirits up and I went on. I was in last place during this stretch. My place on the course was magnified by a course volunteer's vehicle that followed behind me, picking up the mile markers as I passed them. I could hear the truck's brakes...Yes, I had my own personal stalker which just magnified the feelings of defeat. Yes, I was a mess. Occasionally though a truck would pass me and honk in encouragement, give me the thumbs up sign or shout "Go Team Beef." (I wore a Team Beef Colorado shirt for some of my cattlemen clients...).

Mile 18 - 23: I knew at this point I was not going to quit, which was a relief. Why couldn't I commit to finishing earlier on? Anyhow, things were heating up, so much so it felt like the earth was on fire. I passed a runner who I kept in my sights the entire time. She and I became Facebook friends after the race. She has such a positive spirit! I had mixed feelings about passing her - joyous that I wasn't last anymore but sad because well I didn't want to pass the heavy torch onto any other soul. My focus now was to get up and over a long hill so that I could meet up with my friends Beth, Nancy and Kari. Beth drove out and spotted me at around mile 21 or 22, so she could then report back to the crew.

Mile 23 - 26.2: These miles flew by. Kari and Nancy got me to the finish line. Nancy even made me hit a downhill hard. Kari and Nancy had both finished the half-marathon and I couldn't believe they were out there again - in temperatures that were in the eighties! And while the course volunteers were taking down the Finish Line banner and had packed away the medals (they mailed me one and I got it yesterday!), the timing mats were down, and I crossed the Finish so that my pathetic time could be recorded for posterity. Great. (read: sarcasm). OK, maybe the pity party isn't over yet...

So what comes next? I'm a little burned out. Two races in a month can do that to me. So the week after the marathon, I relaxed...and now just getting back into a more regular running routine. And as the dust has settled, I am even more certain that getting a little faster is in order. This is a three-pronged plan: #1: follow-through on weekly speed work; #2: lose some weight; and #3: get a grip on my asthma.

#1 is not just physical work but a mental gut-check. Everyone at speed work is faster than I. It's likely this doesn't matter to them. So I need to suck it up and work hard on the hills, plyos, fartleks and intervals - whatever else Coach has in mind. Not only is there a physical benefit, but there is a mental benefit.

#2: I like my body. For the first time ever I can say that, no matter what the scale says. However, if I were lighter, I would see some speed and recovery benefits. Working with my trainer on nutrition will be the key to this - so this past Wednesday, I started sending her my food logs again. She can be brutal with the no processed foods. I don't even think I eat all that many...but it is always good to have someone to be accountable to.

#3: figure out how best to use my inhaler so that I can breathe and allow myself to run without that roadblock. My asthma could be allergy related. But I really feel it when I run...and I really hate to rely upon an inhaler. But guess what? Ignoring it doesn't work. Recently, I've read a lot about how and when to take it before runs. I need to do some trial and error to see what works best for me instead of hoping it goes away.

So that's my not so exciting race report and comments about next steps. I recommend Steamboat as a race. Rolling green hills, awesome volunteers and aid stations. The course takes you alongside the Elk River - I'm not sure there is a more beautiful road race, except maybe for the Canyonlands Half in Moab. Maybe next year I can tackle it again - wiser, stronger and faster!

Happy Running!

Laura

From Recovery to Taper...

2011-05-30T16:45:00.000-07:00

Oh boy. So after Collegiate Peak, I spent some time recovering. In part because I hear that's important to do and in part because I was wiped.

And then it was time to taper for the Steamboat Marathon. That's right, I said taper. I thought about trying to go for a build up week between the two races, but I stuck to plan. I think I should have had a different plan. These past few weeks have been low mile weeks. Low enough to make me feel really uncomfortable about my endurance going into Steamboat. Maybe it is just a little pre-race taper-madness-magnified jitters. Guess we'll see how this experiment works...

Even though I feel utterly unprepared, I still have a lofty goals. That's the taper madness, right?

A Goal: 5:10 marathon. I know you speedsters might say no problem. But for me, this would be a PR by 48 minutes.
B Goal: 5:20
C Goal: 5:30

At least I have a sweet elevation profile to help me along to a hopefully just as sweet PR. Don't worry. I know downhill races are probably harder than uphill races. But yet...who knows?

Here are some other happenings in the past few weeks:

I filed my first amicus brief in the U.S. Supreme Court. Which was totally awesome!
I solved a mystery. I have been plagued by incredibly tight hamstrings and calves since right before Collegiate Peaks. So much so, it effected my short runs in the two weeks after Collegiate Peaks. After looking back on training and things, I figured out the problem. It was my new running shoes. For some reason, even though Mizuno Inspire were working for me, I decided it was time to switch brands. BAD IDEA - especially during racing season. I'm back in my Mizunos and viola no uber tightness.
Runners Roost rocks. They took my shoes back even after I probably put 50 or more miles on them. Love their return policy!
My little brother got a new job. He sounded so excited and relieved. I'm very happy he's so positive about the future.
It's been a long time since I have remembered my dreams. The past few nights I have remembered them and they include cookies. Did you know that dreaming of baking cookies is a sign of optimism. Of course what's not to enjoy about cookies? I wonder if this means I shouldn't be so worried about Steamboat...

Here's my mileage for the past few weeks....cookies aside, it's enough to make me worry about Steamboat...

Week of May 9 - May 14
Monday: Rest
Tuesday: 2 miles
Wednesday: Strength train
Thursday: Rest
Friday: Strength train
Saturday: 6.02 miles
Sunday: Rest
Total Miles: 8.02 miles

Week of May 15 - May 22
Monday: Rest
Tuesday: 6.05 miles
Wednesday: Strength train
Thursday: 4.63 miles
Friday: Strength train
Saturday: 14.51 miles
Sunday: Rest
Total Miles: 25.19 miles

Week of May 23 - May 29
Monday: Rest
Tuesday: 7.29 miles
Wednesday: Strength train
Thursday: 4.14 miles
Friday: Strength train
Saturday: 8 miles
Total Miles: 19.43 miles

Happy Running!

Laura

Still Learnin'

2011-05-09T21:45:00.000-07:00

Collegiate Peaks 25 mile race is in the books! I finished! My official time was 7:21:15 - 21 minutes past my "B" goal which is probably the closest I've come to a time specific goal set- so I'm satisfied. Speedy it was not. Beautiful and fun it was! And for this running girl, I think that is what my running journey is about - fun and beauty...

I arrived to Buena Vista, CO around 4:30pm on Friday. An absolute gorgeous drive from Denver. I quickly checked into the Best Western, which exceeded my expectations. I then went to the Community Center and picked up my packet. And guess what my bib # was?

Generous. Exceedingly generous. My bib# was just a reflection of how anxious I was to register for this race.

I had dinner on my own at the Asian Palate. Awesome coconut chicken and a Sweet George's Brown Ale from Dillion DAM Brewery. Perfect. I then made my way to the runners' meeting which the race director started early. I met the aid station coordinator who made me super nervous about how hard the course was. And then told me how two years ago a guy died running the race. He seemed really nice but he needs to filter better what he tells people who have not done the race before! At the meeting, I learned that there would likely be no wet crossings, the then gusty winds would die down, it would likely be warm, and 114 were doing the 50 mile race and 286 were doing the 25 miler. This year marked a higher number of folks racing the 50 miler.

I slept really well. The rooms at the Best Western had microwaves and refrigerators, so I was able to make my usual breakfast of oatmeal, protein powder and strawberries even though the hotel offered an early breakfast for runners. I packed the car and made my way to the start about 30 minutes before the race. Just one of many perks of a small race - not having to leave hours before the race start.

Like the runners' meeting, the race started a few minutes early. It was a cool 36 degrees and no wind! The first mile or so is mainly on a paved road. Quickly, I found myself in the back of the pack, where I traded places with a few folks - they took the tiny downhills much faster than I and I happened to be stronger on the tiny uphills. 1.5 miles in I noticed that my right hamstring was cranky. It has never been cranky. I took note and moved on.

We then found ourselves on a multi-use forest service dirt road. The first big ascent took my breath away, but overall, I was happy with my ability to run most of the straights and downhills and not be out of breath. But I did notice that above 8700 feet or so, I felt like my legs were not strong and at two points, I found myself a little light headed.

The second main ascent was really difficult and my hamstring would remind me it wasn't happy. The majority of the road was sandy, very sandy. And because it is a multi-use road, ATVs, dune buggies, motorcycles, and jeeps would occasionally pass by, kicking up dust. The upside is that I never got angry or upset even when the tough got tougher. I knew how long the ascent was and knew I just had to keep going at an even pace and make my way to the 18 mile aid station because then it would be all downhill from there. My Garmin died on the way up- so it was hard to then gauge pace. Maybe that helped me to not get discouraged. But I also think it may have contributed to not pushing myself on occasion.

On the way up, I also got to see a handful of 50 milers on their second loop. The leader was a good 5 or 10 minutes ahead of the #2 guy. And the #2 guy was probably 5 minutes ahead of the #3 guy. They made this look effortless. Of course they were going down and I was going up!

After the 18 mile aid station, the course changes from a multi-use road to trail. And the view of the peaks gave way to small canyons. As I was going down, I saw the majority of 50 milers going uphill. At this time, it was probably in the high 70s, low 80s and I was sending them lots of positive vibes because they had a long way to go. I helped one 50 miler tie his shoe. He was cramping bad and couldn't bend over to tie his shoe. I offered him some S! Caps which he refused and he made his way. Hope he caught a good second wind.

As the trail leveled out, one of the 50 milers warned me about a dog ahead on the trail. I wasn't sure if this was code for coyote, because it didn't compute in my head that there would be a dog on the trail worthy of a warning. And I had seen a lot of patches of fur on the trail...but lo and behold there was a dog. A big three legged black dog. He didn't look mean but he didn't look friendly. I told him to stay and slowly made my way around him. I made my way, checking behind me and the dog was following me. Flashbacks of Cujo crossed my mind. I would tell him to stay and he would for a few minutes and then he would follow me. A 50 mile runner tried giving him water, but he just growled. Thankfully the next aid station was in sight. I reported the dog, and the aid station staff indicated the owner had gone down the trail to find him. While the dog gave me the chills due to my overactive imagination, I was glad he was not a hallucination.

After this aid station, we were on a county road for a couple of miles until hitting a single track trail which followed the river and led to the finish line. As I was making my way, two women caught up to me. And I was determined to not let them beat me at this point in the race, and I held them off and made it across the finish a few seconds ahead of them!

This was a difficult race for me. It definitely drove home the point that more time on trails including at elevation is essential to building my strength. And just more experience racing will hopefully help me get faster. I was happy in how I managed my salt intake (go S! Caps!) and hydration. My fueling fell short. I took in around 800 to 900 calories, probably half as much as I should have - must. fix. this. I love my trail shoes, Mizuno Cabrakan, and I dressed appropriately.

After the race, I ate the lunch offered to runners, took a baby wipe shower and changed and made my way to Bongo Billy's for an iced coffee and a fresh out of the oven espresso chocolate cookie for the trip home. My refueling didn't stop until after Sunday. I met at friend at Snooze and had eggs benedict and a red velvet pancake. Yes I ate both. Bu I did skip the hashbrowns. I think my post-race appetite has been satisfied.

Next up: Steamboat Marathon, June 5. Going to try for a marathon PR. First going to rest up this week. Happy Running!

Laura

Next!

2011-05-01T08:48:00.000-07:00

On Saturday I'll be in Buena Vista, CO for the Collegiate Peaks 25 mile run. No worries, the snow is gone by now...I hope. I'm excited for this race. There are a few unknowns: weather, how I'll react to the altitude (7900'-9400'), and how I'll react to the altitude. No, that's not a mistake - I wrote that twice...but even so, a girl has to have some goals, especially when I consider this to be an important race. So here they are:

A Goal (great happiness if achieved) - sub 6:30
B Goal (satisfaction if achieved) - sub 7:00
C Goal (try to be content if achieved) - finish

I really don't have a sense if these are sandbagging goals - because I really don't know how I'll react to the altitude. However, my marathon PR is just a 5:58, so I think these are push goals. Guess we'll see.

Other happenings:

For the month of April, I logged 151.70 miles. Far less than I should have...this training session has involved a lot more rest days. I'll assess if this was a good thing or not. I really tried to listen to my body this time around so I can race uninjured.
Last weekend was a big mile weekend - 22 miles on Saturday and 12 miles on Sunday. This wiped me out. Destroyed me actually. I don't think I started feeling recovered until this morning.
I upgraded some of my workout gear. Two new pairs of capris, a long sleeve tech, a new wind jacket in the best shade of pink ever, and two new sports bras - all one size smaller!
I'm one size smaller not because of losing weight, just changing my body composition. I've finally come to terms that the scale doesn't tell the "entire" story and doesn't really matter.

Here's what my mileage, strength training and rest days have looked like the past few weeks:

Week of April 11
Monday: rest day
Tuesday: 3.28 miles
Wednesday: 5.07 miles
Thursday: 5.10 miles
Friday: rest day
Saturday: 13.35 miles
Sunday: rest day
Total miles:26.8 miles

Week of April 18
Monday: rest day
Tuesday: 7.38 miles
Wednesday: strength training
Thursday: 7.91 miles
Friday: strength training
Saturday: 22 miles
Sunday: 12.13 miles
Total miles: 49.42 miles

Week of April 25
Monday: rest day
Tuesday: rest day
Wednesday: strength training
Thursday: 7.8 miles
Friday: rest day
Saturday: 8.08 miles
Sunday: rest day
Total miles: 15.88 miles

Happy Running!

Laura

Timid Rock (and Mud) Dancer

2011-04-24T19:30:00.000-07:00

Oh my! Hyner Trail Challenge brought some interesting racing conditions. None that I've ever seen in my short racing career...If you are a Facebook friend, you might think I'm disappointed by the DNF (my first one) you already know about. But I'm not. This was the most fun I've ever had racing. For this girl, the conditions were INSANE. And I suppose this took the pressure off of any time goal, but I think I learned it is hard to have time goals or expectations for trail races - especially the first time you race a course. AND especially when rain, cold, wind, mud and water crossings are involved. And maybe because I haven't done many trail races. Suffice it to say, I am a very TIMID runner when it comes to mud and slippery conditions. So I stole and expression from Georgia Snail's blog for the title of this blog entry. Would I do the race again? You bet. Hopefully next year! Here's some details - it's a long one, so grab a beer or your favorite beverage:

A few days before the race, I headed east to visit my two brothers and mother. It was a very low key visit - lots of hanging out and TV viewing. The day before the race, my brother Kevin, his fiance Kitima and I headed from Rochester, NY to Pennsylvania for the race. We stayed in Lock Haven, PA. Kevin had all the planning done! It was really nice - I wish all races were like this.

We carbo-loaded at the OIP (Original Italian Pizza) - the bread was so good! And we made our way to packet pick-up, about a 25 minute ride from Lock Haven. It was a nice swag bag(gels, tech shirt, biofreeze sample, dried fruit packets). But no bib or timing chip. We would need to pick those up on race day morning. Kitima wasn't sure if she would race or not - she just finished her "A" race on her road bike the week prior and had not been running regularly. I think after packet pick-up, she let the race excitement convince her to give it a go. Plus, I don't think the two time Ironman could pass up what looked to be a fun race.

On race day morning, we left the hotel at 6:45am. After we packed up the car in some windy and cold weather, the rain started. Obviously the weather forecasters out East mean business. When they predict rain, it actually rains. We parked easily and used the porta-potties and walked to the race start. It was still raining and it was more windy. Thankfully, there was a building where we could wait for the race to start. All around us, we noticed a lot of people with trekking poles.

Of course, I assumed that some nice little hiking group had signed up for the race. Isn't that cute I thought. Instead, I should have been asking myself...what do they know that I don't?

20 minutes past the designated start time, we started. We made our way across a bridge over the Susquehanna River. And turned right onto a single track trail that was on a cliff overlooking the river and rail road tracks. Funnelling more than 900 runners from a road to a single track resulted in a lot of traffic jams. At this point, I shut off my Garmin. I knew this would require some patience on my part as it would likely be congested. Plus, my Garmin is like the runner it belongs to, it doesn't really care much for the rain.

To the immediate left of the trail was the side of a mountain (or hill) going straight up. And to the right, there was air. We were on a 16 inch ledge. If you were brave enough to look down, you would notice that there were emergency vehicles every 1/4 mile or so down by the rail road tracks. I assume to collect the dead bodies of anyone who lost their footing. It certainly didn't look like a fall you could survive. Through out this section, you could run a little, until you came to a complete stop. Usually this occured because of a rather muddy or slick slate rock section on the trail. I was not the only timid rock and mud dancer. I felt good though that you could run parts of it. And then the first hill was upon us - Humble Hill.

It really was a crapshoot as to how to tackle the hill. You could stay on the trail, but it was pretty torn up and muddy. Or you could go to the edges of the trail, but a lot of the grass was covered in leaves, so you didn't know what you were stepping on or into. For the most part, I stayed on the trail and thankfully the oxygen rich air and my slow pace did not require me to stop. I think the first hill was a 1400 foot elevation gain...and here you saw some of the magic of the trekking poles. They really helped some folks get up the steep hill. At the top, the winds howled and made the rain sting on any exposed skin. Lovely. But I was so anxious to make up some time on the downhill. It never crossed my mind that perhaps the downhill would be troublesome...with the mud and slate rocks...and here you saw the magic of the trekking poles the second time. It wasn't some cute hiking club. No, these were some Hyner Trail veterans.

The downhill was slippery. More mud than rock. Some sections required a side-step dance because they were so steep. And then it dawned on me. There was going to be no making up time on the downhills unless I became a lot more confident. Unfortunately, I need some more experience before I gain some of that necessary confidence. We then hit the hollow section of the course. Flat or gentle uphill. I was hoping to make up some time here. And well, there I go again, being very naive. This section was muddy and riddled with tree roots. And there was this creek that we crossed about 15 or more times. At first, it was fun to try to get across the creek without getting wet by using the rocks and logs. On the third crossing, I slipped and fell into the side of the creek bank and got my feet wet and my butt and hands covered in mud. And then it didn't matter how I crossed the creek and it actually got a lot more fun - just jumping in the water crossings to help me gain a little time. This section also required some ducking under trees that had fallen or jumping over (or onto) logs blocking the trail. It was way cool and different than the few Colorado trails I've been on.

The second (of three) ascents seemed to be easy. Other than the people traffic. Lots of congestion. I passed about 10 people on this ascent who had to stop to catch their breath. The trekking poles could not help them in that department. The second descent was ridiculous. This part of the trail was covered in more rocks than mud, but under the rocks was mud. It was slow going for this timid dancer. I did chick two 14 year old boys who looked like they wished they could be anywhere else than on the trail. One person passed me on this section and he and I would pass one another for a few miles.

The third ascent was memorable if only because the rain increased in intensity and it included S.O.B. Hill. This hill was right before the 12 mile aid station and it did require some true scrambling - using hands and your feet. I came to resent those trekking poles! But had such an awesome feeling of elation when I topped the hill. The wind howled, I quickly made my way through the aid station, grabbing two creme filled cookies (which became covered in mud because of the use of my hands on SOB hill...yum - mud + sugar). I was confused why people stopped and hung out at each aid station where the wind was whipping. Perhaps some of those people dropped out?

I made my way through a muddy puddle ridden road. I was hoping I was close to the finish line. I knew I had one more descent. I ran a little and didn't care about what puddles I made my way through. I turned right on the road onto a meadow and the wind was howling even stronger. At this point, I think the wheels came off. I was dejected and I noticed how wet and cold I was. I started shivering and my teeth were chattering. I couldn't feel my hands and thought putting my drenched gloves back on was a good idea. It took forever to get them back on...I made my way through a little forested area, tripping over a few tree roots, although at the time I thought they were grabbing me on purpose. I came to a paved road, where a volunteer told me I had 3 miles to go when I thought I had 2 miles to go. I don't know when I've ever been this cold. I ran up the hill a little and another volunteer, a fireman said, "How are you doing sweetie?" and I immediately broke down and said I can't finish. He nicely said, "that's OK, you are not the first and you made it further than a lot more folks. I'll take you to the finish line."

I got into his warm pick-up truck and knew it was the right decision. Even with the heat cranking, I shivered the entire 20 minute ride back. He was a real sweet man, proud of his son for racing in the conditions and told me the winner of the race finished in 2:20. He also tried making me feel better by telling me "vans full" of people dropped after Humble Hill (the first ascent) and that he was on this fourth jacket because of the rain...

My brother and Kitima were at the finish hanging with some of their friends. I was thankful the finish had showers - with warm water. I don't think I could have waited much longer to get into dry clothes. By that point, cars were allowed to the finish and Kevin and Kitima were sweet enough to bring the car to me!

So what did I learn?

1. When racing a course that requires scrambling, a hand-held water bottle is not the best idea.

2. I need more time on trials.

3. Gear can make or break a race. If only...I had a proper rain jacket, I think I could have finished.

4. I can have a fun race even if I don't finish the race.

5. When Coach says the elevation profile is ridiculous, it is not an exaggeration.

It was nice to be at a race with my brother and Kitima. And I hope we do it next year and that it doesn't rain!

OK, must sign off for the evening. I logged 34 miles this weekend before I start my taper for Collegiate Peaks 25 miler...I'll fill you all in later this week!

Happy Running!

Laura

Where Exactly is Hyner, PA?

2011-04-15T07:57:00.000-07:00

I didn't know either until I found this map. This is where I'll be tomorrow to race.

For the Hyner View Trail Challenge, the forecast is a high of 51 degrees, 90% chance of rain and winds between 20 to 30 mph. I have to remember my inner Buttercup is dead, but tomorrow might make that a little difficult. Here's a little peek for what's in store elevation for us.

And in case you can't read the small print...that's 4226 feet of elevation gain over 16.35 miles. I'm excited to check out where I'm at in my training even if there will be a little oxygen advantage. Will I race smart? I think that would involve some patience through at the very least the first downhill...do I take the downhill #2 hard? Or save it for downhill #3? Uphill #3 seems to be quite steep, so smarter heads might take a conservative approach through the first two thirds...but who said I was smart? I'm totally thinking of taking downhill #2 hard. Why not? Now it is very likely we'll have a little mud, so who knows really what footing will allow. My main objective is to have fun and not trip on a tree root.

Other than this, not too much to report. Here are some highlights:

MID-WEEK MEDIUM LONG RUNS - my 8 to 10 mile mid-week runs are much easier this time around than last year. I feel strong and I'm a little faster.

SPEEDWORK FAIL - I have excused myself from the last two speedwork sessions and I'll miss this week's due to my trip out east. And this coming Tuesday, I have jury duty and can't make Speedwork either. Oh no!

Month of March I logged 166.95 miles. YTD miles = 415.94 - ahead of schedule for making my goal. Which is a good thing seeing as this week I slacked off - which follows last week's down week. Not to fear, next week will be an uber week of miles! I'm looking forward to the challenge!

March 28-April 3:

Monday: 4. 0 miles

Tuesday: 9.05 miles

Wednesday: Strength train

Thursday: 6.06 miles

Friday: Strength train

Saturday: 20.37 miles

Sunday: 10 miles

Total Miles: 49.48 miles

April 4 - 10:

Monday: REST

Tuesday: 9.03 miles

Wednesday: Strength train

Thursday: 8.08 miles

Friday: Strength train

Saturday: 12.12 miles

Sunday: REST

Total Miles: 29.23 miles

I'll have a full race report next week...Happy Running!

Laura

Patience

2011-03-27T18:04:00.000-07:00

Learn the art of patience. Apply discipline to your thoughts when they become anxious over the outcome of a goal. Impatience breeds anxiety, fear, discouragement and failure. Patience creates confidence, decisiveness, and a rational outlook, which eventually leads to success.

Brian Adams

Here's a quick run down of what has been happening....

The past three weeks have flown by...not sure about you, but I can't believe April is almost here!
I'm hoping my pictures appear in this post...having some trouble with blogger...
A few Saturdays ago, instead of lacing up the running shoes...I joined Team Nutty for a bike ride from Golden to Morrison and then back. It was a wonderful change of pace and I think I held my own with the boys. Now, I can't get the Queen song out of my head..."I want to ride my bicycle." You know the song...
Uphills with no bike fitness require patience. It also helps when you have the encouragement of others.
Downhills on the bike are scary. Folks coaching me on the downhill have to have a lot of patience - it is possible to go slower on the downhill than the uphill...
My core and my bike fitness is not as strong as I would like it to be. A few hours on the bike resulted in exhaustion and throwing out my back. Who says riding a bike is easy?
A few days of rest can cure just about anything. So can a proper sports massage.
An eighteen mile run turn around should always have views like this:

Patience can bring fun to a long run.
Patience can also help when you take a wrong turn during a long run.
Patience is key when you take a 12 mile run with 2000 feet elevation gain...and it helps to have a running friend for the first 1000 feet elevation gain...
Powerbars can bring needed energy to a long run. It's amazing when you are dialed in with your fueling during a run - clear mind, strong legs...
Surrounding yourself with beautiful views of an 8 miler the day after an 18 miler helps to fend off tired, heavy legs....I forgot my camera, but the following trails around Boulder were awesome to be on: Dowdy Ditch and Springbrook. So close to the Flatirons...
The benefits of eating well are really priceless - I started slipping into a lot of processed stuff but turned it around this past week and I'm always amazed how good nutrition impacts your wellbeing, workouts and sleep.

Week of March 7:
Monday: 5.16 miles
Tuesday: 7.01 miles
Wednesday: strength training
Thursday: 6.57 miles
Friday: strength training
Saturday: 16 mile bike ride
Sunday: 8.03 miles
Total Miles: 26.77 miles

Week of March 14:
Monday: REST DAY
Tuesday: 4.0 miles
Wednesday: strength training/4.03 miles
Thursday: 7.06 miles
Friday: REST DAY
Saturday: 18.5 miles
Sunday: 8.0 miles
Total Miles: 41.59 miles

Week of March 21:
Monday: REST DAY
Tuesday: 6.50 miles
Wednesday: strength training/6.05 miles
Thursday: 6.70 miles
Friday: strength training
Saturday: 12.5 miles
Sunday: 12.43 miles
Total Miles: 44.18 miles
Happy Running!

Laura

Sometimes it's nothing more than your shoes are tied too tight...

2011-03-06T16:47:00.000-08:00

From the top of Green Mountain

4 miles into my run this morning, I was concerned because I felt pain in my ankle. I hadn't remembered turning it and immediately I wondered what could be wrong. I'll save you from reading all the things that crossed my mind...thankfully, I firmly believe my shoe was tied too tight. Yes, you have my permission to laugh. It's happened before...is it just me? Anyhow, it got me thinking...sometimes I jump to the worst possible scenario. And 9.9 times out of 10, things are just fine. So I'm going to remember to first go to the simple solution, often times it is all we need - a little tweak, not a major overhaul.

It's my 100th post! Que the marching band! Throw the confetti! In its honor, I'll cover all three topics of this blog!

Fun to run down!

RUN

Yesterday, I went long - longer than I've gone in a while - 16 miles. In fact, I looked, longer than I've gone since October 3, when I ran my 50km. The first 10 miles were great. The last 6, not so great. But there is an upside. Today's run at Green Mountain was wonderful. I fully expected it to be a death march. And while Jeep Road was incredibly hard, it was fun to come down the mountain with nothing but mountain bikes slowing my descent. Strong legs still - thanks to my strength training!

porta potty?

EAT

Oh, have I been eating. Yikes! It's Denver Restaurant Week. For $52.80/couple, a three course meal can be found. Most of the restaurants are some of the fine dining establishments around town, so it gives you an affordable way to try out some of the places. I went to Kevin Taylor's at the Opera (not so great - but the dessert was divine - malted chocolate creme brulee), The Palm (great service and wonderful crab cakes), Union (well worth the drive to Castle Rock - shrimp, lobster tail and bread pudding - oh my!) and the very sublime Luca d'Italia (sigh, it was all wonderful). Yes, I will be fasting the rest of the month.

Over the weekend, I made a few things to keep me fed during the week- couscous salad and grilled chicken. And one night this week, likely when a spring snow falls (Monday or Tuesday) I'll make a version of the Pumpkin Soup recipe from Oh She Glows. I'm substituing low fat coconut milk for the cashew cream sauce to cut some calories and fat. I'll let you know how it turns out! Maybe I should make it this evening...

DATE

I'm just not sure I have the energy right now. I want to find a man to share my life, but this has been a hard journey of late. When I described my last date to a friend, he suggested that the spirit of my date was reflected in the Saturday Night Live skit "The Continental." This was a reoccuring skit starring Christopher Walken. Click on "The Continental" if you'd like to have a glimpse. And yes, you have my permission to laugh.

And on another dating note...if you are trying to impress your date, please do not ask her to pick up your dead dog's ashes because she'll be surprised at how heavy they are. While she may be surprised at how heavy they are, she will most likely be creeped out.
Week of February 21
Monday: 5.56 miles
Tuesday: 5.57 miles
Wednesday: Strength Train
Thursday: 5.0 miles
Friday: nada
Saturday: 5.0 miles
Sunday: 6.54 miles
Total Miles: 27.67 miles

Week of February 28
Monday: 5.05 miles
Tuesday: 6.51 miles
Wednesday: Strength Train
Thursday: 6.25 miles
Friday: Strength Train
Saturday: 16.35 miles
Sunday: 6.19 miles
Total Miles: 40.35 miles (woo hoo!)

Happy Running!

Laura

It's All Good

2011-02-23T20:25:00.000-08:00

It's all good. Well, except for the dating. I think "The Continental" from SNL best describes my last date, but I'll share more in its very own post in a few days. I'll even try to put the video clip on my blog so we can be in this together...

But let's talk running! Coach had warned us that Saturday's Long Run down in Ken Caryl would be challenging. And because he typically describes challenging hills as rollers and rollers as flat, when he calls something challenging, well, it's scary. However, I've been running well, so I thought ha! maybe challenging for others, but I can handle it! Well, you know where things went from there - only downward when you display such bravado.

This is what greeted us at the start of our run (thanks Kandy for the photo):

Thankfully it was not an omen for the day! And we had perfect weather for running in the valley...

I felt strong on the way out, but was extremely fatigued on the way back. It's nice to have a long run that kicks you in the butt, so you continue to work hard at running stronger.

I'm fairly certain that my fatigue had nothing to do with the jelly bean I swallowed whole at the 8 mile aid station. Pretty sure it is still lodged in my lung. Anyhow, the fatigue followed me around the entire weekend, along with a cranky IT Band, twitching quads and tight hammies & calves. It was a result of not enough sleep, increasing my miles too much, and not enough carbs the week leading up to the run. All things within my control for next time...

The cranky, twitchy and tight body parts have already returned to normal - so I am thankful that I seem to be able to recover more quickly. I credit this to strength training with Melissa. Probably stretching, foam rolling and good nutrition played a part too, but I really think my investment in strength training is the smartest thing I've done so far this training session.

This week I can't make the long run with the group, so I'm hoping to find a suitable trail for 14 miles. Suitable trail = not a lot of mud. Fingers crossed that the precipitation that is expected in the next few days misses us. I'm feelin' a little Jeep Road in my future.

Last I left you, I was waxing poetic (ok, really whining) about my fear of speed work. I'm happy to report that I've conquered two speed work sessions since last I blogged. And with the company of my pace group co-leader Nancy - she makes speed work fly by!

Speed work session #1: 2 miles of warm-up with plyos. And as usual, the warm-up was at my tempo pace. Then 2 miles of fartleks. I should have then done 2X800 repeats but the clock was ticking, so I did one and did an 800 cool down. So if you only do one 800, do you call it a "repeat"?

Speed work session #2: 2 miles of warm up with plyos, in which I demonstrated my general inability to talk while doing walking lunges. Then 2 miles of hill repeats at 5km effort. And 1.5 miles of recovery. Half of the recovery should have included a hill repeat at 5km effort...but a side stitch made that seem difficult.

Here's my training over the last few weeks.

Week of February 7
Monday: rest
Tuesday: 5.0 miles
Wednesday: strength training
Thursday: 5.0 miles
Friday: strength training
Saturday: 10 miles
Sunday: 5.0 miles
Total Miles: 25.0 miles

Week of February 14
Monday: 5.06 miles
Tuesday: 5.0 miles
Wednesday: strength training and 3.02 miles
Thursday: 5.04 miles
Friday: strength training
Saturday: 12.0 miles
Sunday: 4.0 miles
Total Miles: 34.12 miles

Expect a return to more regular blogging as work is returning to its normal speed and running is gearing up. I'm sure there are more consuming whole jelly bean stories to share...

Laura

Speed Work Postponed

2011-02-07T19:58:00.000-08:00

While fast asleep this evening, our latest round of unpleasant winter weather will likely strike. Giving us 3-8 inches of the white stuff and cold temperatures. As a result, the first session of speed work with my running group has been postponed until next week. I will be on the treadmill in the morning - I can hardly contain my enthusiasm.

Am I sad that speed work will be delayed by a week? Nope. I'm not quite ready for it. Physically, I am ready to go. Mentally, I'm not quite there. The mental aspect is huge. For the most part, I will be surrounded by a group of 30 or so accomplished and very speedy runners. This provides for a weekly mind drain. I have to contend that even on my best day and on the others' worst day, we will never be equally matched - or even close to it. Looking forward to a weekly dose of this is not my idea of good times.

This feeling of not ever being able to measure up is compounded with my fear of speed. I'm afraid that my body will not do what I want it to do. There is some solace that I am not the only one out there who thinks this way...I read a lot of blogs. Probably too many. Some are instructive (don't do what I do). Some are hysterical or inspirational. And on occasion, a blog post speaks to me.

Now I have very little in common with this blogger. First, he's a dude. He's much funnier than I. He's much faster than I. But we both enjoy beer. And he made a confession a few weeks back that still resonates with me.

"I am afraid of speed because

I feel my body will fail me."

So speed work for me is akin to facing my running fears head on in front of a small crowd on a regular basis. Even though this small crowd is an encouraging bunch who are more focused on their own performance than mine, it takes me a great deal of mental strength to show up, let alone attempt the work. But do so I will. Speed work helps me test out different ways to stop the negative thinking and practicing using positive mental strength tricks for some of those particularly difficult times I'm bound to run into while racing (no pun intended of course). Failing to participate in speed work would mean that I let my fears defeat some of my dreams. And that would be unacceptable.

Plus, I'm sure you all want to read about my speed work pursuits. There are bound to be some funny stories!

Here's what my training looked like the past two weeks - time to kick up the mileage I think - if only mother nature would help the cause - pics in this post were from Sunday:

Week of January 24 - January 30
Monday: rest day
Tuesday: 6.08 miles
Wednesday: strength training
Thursday: 6.05 miles
Friday: strength training
Saturday: 10 miles
Sunday: 3.0 miles
Total weekly mileage: 25.13 miles

Week of January 31-February 6
Monday: 2.19 miles (aborted run due to freezing rain!)
Tuesday: 5 miles (treadmill)
Wednesday: strength training
Thursday: 5 miles (treadmill)
Friday: strength training
Saturday: 12 miles
Sunday: 3.06 miles
Total weekly mileage: 27.25 miles

Have a great week!

Laura

Leadville Mile 90

2011-01-23T08:48:00.000-08:00

That's what I think about when I'm on the treadmill. That's how much I love the treadmill! Thankfully this winter session, I've only been on it twice so far. What do you think of while on the treadmill?

This will be a short post - I'm working on a project for work and want to have some time to watch some football later today. Here are some highlights:

I'm down to 21.5% body fat percentage and just 2 pounds away from a normal BMI. More importantly, I'm wearing my skinny jeans! And most important, is how strong I feel.
I have my new training schedule in hand. Which is always exciting. The group had its first run of the session on Saturday. It was crazy windy. And yes, I happened to mention it probably a bit too much...
Losing weight and strength training means I'm running faster...I'll likely be a back of the packer forever but it is nice to be speedier. I'm thinking of posting my average pace per run to keep my eye not only on distance but speed...
The boy of the moment is no more. I'm sad because I thought it was something special. Dating is hard. But I'm still hopeful. Back to eHarmony.
I love sweet potatoes...and starting mixing mashed sweet potatoes with non-fat greek yogurt! Makes them creamy without any bad fats...not to say I don't miss butter...

Here's what I've been up to...

Week of January 10-16
Monday: 2 miles (it was cold)
Tuesday: 2.6 miles (it was even colder...sub zero wind chill)
Wednesday: strength training and 3.5 miles
Thursday: 6.93 miles
Friday: strength training
Saturday: 14.05 miles
Sunday: 6.02 miles
TOTAL: 35.10 miles

Week of January 17-January 23
Monday: 4.05 miles
Tuesday: 7.01 miles
Wednesday: strength training and 4 miles
Thursday: 5.59 miles
Friday: strength training
Saturday: 9 miles
Sunday: 3.16 miles
TOTAL: 32.81 miles

Next up: More real pictures for you all! Did you notice the days are getting longer? I promise to get my camera out and can the clip art! Have a great week!

Laura

Pancakes

2011-01-09T19:22:00.000-08:00

Saturday I got my long run in with my fabulous running group - while I had 14 miles on the schedule, I wanted company on my run - so I did 10 with my peeps...and truth be told, I wanted some pancakes! Our last run of the session ended with a pancake treat! While I should have brought real maple syrup with me, I enjoyed the hot cakes and eggo "syrup"- and the company! If you are looking for a great running group, I really can't say enough about Runners Edge of the Rockies. Spring session starts January 22nd! No more deviating from my training schedule...pancakes or not.

My Tuesday and Thursday runs jumped to 7 milers this past week. And thanks to my friends, I got them both in. I also had two hard workouts with my trainer. I really feel much stronger after incorporating strength training (and my clothes fit so much better!). I took Thursday and Friday off from work and that meant I had time to get a massage, see the eye doctor, get a flu shot and take care of other errands.

And on the dating front, I had date #3 with such a beautiful man. We went to First Friday, and had a great time exploring a more creative side of Denver and then had dinner at Cuba Cuba. I'm trying to keep up with my New Year's resolutions of dating more and being patient, but this guy distracts me from those goals in a very nice way.

As for this week, I need to put it out to the universe - I will be at the gym for the next three mornings. I must! I woke up this morning to snow on the ground and the cold, very cold temperatures will arrive this evening, so no early runs outside for the next few mornings...dear dreadmill, please be kind to me tomorrow morning!

Monday: yoga DVD (boy did this help stretch my hips!)
Tuesday: 7.08 miles (in sub zero windchill - crazy!)
Wednesday: strength train
Thursday: 7.18 miles
Friday: strength train
Saturday: 10 miles
Sunday: day off
Total Miles: 24.26 miles

Have a great week!

Laura

Highlights and Hopes

2011-01-03T09:01:00.000-08:00

Can you believe 2011 is upon us? Happy New Year! Sorry for my disappearance. Between the holidays and work getting very crazy...but I'm back!

This week's long run was moved from Saturday to Sunday - which I was very thankful for as the wind chill temps were below zero on Saturday and I may have been feeling the after effects of a little too much Prosecco. Sunday morning we headed to Waterton Canyon. It's in the midst of some dredging work at Stonia Springs Reservoir, but it is open for a short period of time over the winter months (closes at the end of January for the remainder of 2011).

While it was warmer than Saturday, it was still quite cold at the start...but the canyon was beautiful!

While I scanned the canyon for big horn sheep, I didn't see any wild animals...except for a few mountain bikers! It is always interesting to see the dam!

Time for a traditional blogger post. A review of 2010 and some goals for the New Year!

2010 Highlights

Completed marathon #2 (shaving 20 minutes off of my PR). Completed first 25km. Completed first ultra marathon -50km. Got a road bike and took it to the top of Vail pass. Fell on said bike while clipped in. Learned that hiking isn't really a leisure activity. Met a boy, got heart broken, let it mend and joined eHarmony. Paid off two student loans. Litigated first trial ever. Visited Lake Placid, Little Rock, Savannah, Ottertail Lake and Fargo. Enjoyed green monsters and avocados. Roasted my first chicken. Ran 1280.09 miles.

Goals for 2011

RUN

Train consistently for endurance and speed. This past year, I focused purely on endurance. I didn't care about speed and it showed. I made no gains in the speed department and probably got a little slower. I need to develop both my endurance and speed.

Run with a purpose. Designating a purpose for each run will help ensure I become a stronger runner - both physically and mentally. The purpose may be recovery, endurance, speed, hills, or just plain fun. No junk miles.

Stretch and strength train. This will not only make me a stronger runner, but it will keep those injuries at bay. I don't want to be sidelined from activity because I have a weak butt, hip flexor, core, etc. I have 100% control over these types of injuries.

Recover. Have a rest day and rest. And sleep for 7 hours or more.

Race often. While I don't like racing, racing means I train and I love training. Right now, I am signed up for races in April (Hyner Trail 25K), May (Collegiate Peaks 25M), June (Steamboat Marathon) and July (North Fork 50M). Now I need to choose some races for September, October, and November. Suggestions anyone?
Run 1600 miles. In 2010, I set out to run 1400 miles and came up short coming in at 1280.09 miles. If I hadn't been injured twice, I think I would have met or exceeded the goal. So what is a mileage that will push me just a little. 1500 sounded good, but then I settled on 1600. Gulp. 134 miles per month. Bring it!

EAT

Eat primarily whole foods. This is not a suggestion that I shop at the store Whole Foods exclusively. Whole Foods has plenty of foods that are not whole. Really this goal has nothing to do with Whole Paycheck. Instead, I want to focus on eating foods in their most natural state. This would make my trainer proud.

More vegetables. Well, I successfully incorporated a veggie into my morning snack. And I eat some with lunch and dinner. But I need to increase the volume of the veggies I eat. If only I could cover them all in melted cheese and butter.

Enjoy new restaurants and return to old favorites. I love food. Sometimes I get too caught up in training and watching what I eat, that I forget to enjoy food. So this is the year to embrace some more balance. I want to return to Olivea, Colt & Gray and Z Cuisine. I want to try new places like Duo (new to me). Good thing Denver's Restaurant Week arrives in February!

DATE

Date slowly. I jump in too quickly. It's OK to take things slow. In fact, it is better. Just a reminder to savor the getting to know process. Perhaps I should treat it like running - patience.

Date more. When I go fast, well I focus on one person and miss out on the richness of meeting different men. I've been on a few dates since I last blogged and one has particularly caught my attention, so I hope I don't blow these goals in the first month!

What highlights are you most proud of from 2010? What goals do you have for 2011?

The Other Green

2010-12-12T18:54:00.000-08:00

Today's adventure: 5.58 miles. 2361 feet elevation gain (min 5828 max 8133) at Boulder's Green Mountain. I feel all hard core...well, actually at the present moment, I feel like mush.

Big thanks to Mariah for serving as photographer and tour guide. I had a really great time. Even though when I woke up and it was 16 degrees outside, I thought flannel sheets might win out...I slowly warmed up to the idea of heading on this hike, although I tried to distract Mariah with thoughts of brunch...and while Mariah may have been content...the awesome pup Indigo would have been very sad.

This puppy is just incredible. The trail spends most of the time under the cover of trees, until you approach the summit when you feel the wind you've been listening to. Mariah's encouragement let me experience a tiny scramble to the marker...but I am really afraid of heights...so my legs were wobbly and not yet from the hike up!

It was a great way to cap off a nice week of workouts.

Monday: 60 minute strength training

Tuesday: 5.05 miles

Wednesday: 5.20 miles

Thursday: 60 minute strength training; 2.17 miles

Friday: 4.07 miles

Saturday: 12.25 miles

Sunday: 5.58 miles

Total miles: 34.32 miles

I did not bake cookies this weekend. I couldn't face the temptation as I plateaued this week. My mind knows this can happen, but my emotions were all over the place this week. Hoping that the scale will budge soon. Any way, no matter what the scale says, I know I'm getting stronger. No way would today's hike happen after a 12 mile run the day before.

And I joined eHarmony. Back to the dating world...stories to follow!

Have a great week!

Laura

I Hate to Admit This...

2010-12-06T20:44:00.000-08:00

But I'd like to see some SNOW. Shhhh. Don't tell anyone. I'm usually the first to whine and complain about the weather. Thursday night I headed over to Costco and picked up some poinsettias. 4 for $16 was a bargain I could not refuse...and then on Sunday night, I headed to this place...

To see some Holiday lights! And the Henry Moore Exhibit is still there! My camera sucks - but hopefully you'll get the idea...

And with some fancy 3D glasses, the lights become dancing snowmen.

Which entertained Katie, Mariah and I IMMENSELY!

I'm currently contemplating when I'll make some cookies to send to some folks for the holidays...and my emerging holiday spirit would be complimented nicely by some snow. The white fluffy stuff. That melts the next day. I know, picky about my snow.

On my list for baking cookies:

Cranberry White Chocolate Cookies
Oreo Cheesecake Cookies
Peanut Butter Kiss Cookies

Of course cookies have nothing to do with my current laser like focus on reshaping my body. This focus has resulted in some stellar results. In the month of November, I lost 7.5 pounds and went from 28.6% body fat to 24% body fat. I couldn't be happier. Well, I could. This has been the hardest eating plan for me to follow, and over the course of my life, there have been many - remember Optifast? That was probably the craziest. I did that one not once but twice.

Anyhow, with this plan, I'm not hungry which helps. But trying to get in a lot of protein without meat and without a lot of fat, well, that can limit your choices. I'm keeping the cottage cheese, seafood, greek yogurt, protein powder and egg white industries very happy. I may be adding some poultry in...lest I go bonkers because of those limited choices. This will not be the foundation of a long term eating plan, but if it can help me meet my goals before training begins for my spring/summer races, then I'll dig deep. Today my trainer approved of two additions, on days I run long: whole wheat pasta and bread (the live stuff). Carbs! Be still my heart.

In addition to high protein/low fat/low carb diet, I am strength training about 2x/week and running 4x/week. I probably will repeat myself often, but it feels so good to be back to strength training. Even if it hurts to raise my arms, to laugh, to cough, to sneeze and to sit. My focus renewed itself after my proposed race plan for next spring and summer became more set in stone.

April 16 - Hyner View 25K Trail Challenge
May 7 - Collegiate Peaks 25 Miler
June 5 - Steamboat Marathon
July 16 - North Fork 50 Miler

This past week I was slow to come out of my Thanksgiving holiday butter and cream cheese induced coma (and for the record, I still lost weight over the holiday, ate too many carbs and had a grand if not freezing cold time in North Dakota!).

Monday - Does the plane ride home count?
Tuesday - Still slacking off!
Wednesday - 6.05 miles
Thursday - 60 minute strength training workout
Friday - 3.14 miles
Saturday - 12.27 miles (which wiped me out)
Sunday - 4.16 miles
Total miles: 25.62 miles

Have an awesome week. Maybe I'll have a snowshoeing adventure to recap next week!

Laura

Laura

A Week of New Things

2010-11-22T14:58:00.000-08:00

New Thing #1: Working out with a trainer on Monday and Thursdays.
This was an awesome first week with Melissa. Strength training, getting on a treadmill at 10% incline, many squats and lunges...I love how strength training makes me feel strong. Even if it is just the first week. And even if I thought I was going to puke this morning...

New Thing #2: Barely being able to walk on Tuesday because of Monday's workout with trainer.
While uncomfortable, makes you "know" you worked hard. I've worked with two other trainers before and I've never felt this sore before. I'm going to give Melissa the credit for this - and not my pathetic entry point back to strength training. I'm expecting a repeat of soreness and maybe a little more...not sure when I did this many squats and lunges before...

New Thing #3: A really great long run.
It was so good, I was both relieved and estatic! It was the first 8 miles of my 10 miler on Saturday. I chose to walk in the last two with my friend Kari, but I felt like I could have made all 10 feel so good. OK, this really isn't new, but it has been a long couple of months since I felt this good during a long run. My form was great, my fueling and hydration seemed spot on. I achieved my pace goals for the run...and I was a 1:21 faster per mile than last week.

New Thing #4: A new fuel for runs.
I have struggled in the past in finding gel/chew product that don't upset my stomach. I was happy to find Carb Boom gels. They can be a little hard to find, but well worth the hunt. I don't like their chews - they stick to your teeth...so I tried Honey Stinger Pomegrante Passion Energy Chews. They were tummy and teeth friendly! And Honey Stinger is a Colorado company too!

New Thing #5: Eating more and more protein.
Not liking it, but it's new. I send my food logs into Melissa and she's set some protein/carb/fat goals for me. She is trying to build muscle and burn fat - through not only working out but diet (not sure I'm a believer...). The hardest goal to meet is the "more than 95g of protein." I've added a protein shake and some times a protein bar. She'd prefer I don't rely upon supplements, but it makes it hard when I need to keep the fat grams 30g or less. Plus, I don't want to eat meat or poultry. More protein has made it easy to keep the calories lower with no hunger, but I have struggled with an upset stomach - I changed my protein powder and hoping this helps (eliminating casein is supposed to). I won't stick to this for long, it isn't a long term way of life for me and my running goals. I think I can do this for one or two more weeks and then we'll need to make some changes. Oh whole grain bread and pasta, I miss you!

New Thing #6: The half pigeon pose.
On Wednesday, my piriformis was screaming, along with an area above my knee. I went to see Dr. Clark and she got me sorted out and showed me this wonderful yoga pose that really hits the spot. It's the half pigeon pose. If you have a tight piriformis and/or IT band issues, check this out!

New Thing #7: A sweet pair of Mizuno Wave Cabrakan 2
Which I took out on the Apex Trail. Mariah and Indigo were at a Flyball competition, so I was solo. But not alone. Look who I got to say hello to!

It was a little strange at first because they walked right up to me. Then I saw that they were moving away from a couple of mountain bikers.

Still, it was neat to see them what I thought was really up close.

I know, I know. You think I'm must be a real city slicker to be so fascinated by what some call as varmin...but I don't think you often see a rack like this!

Going solo made for a relaxing outing with lots of time for pictures! This is where all the trail photos in this post came from. I love the diversity of this trail...a little bit of rock, a little bit of tree roots, and some nice non-techical surfaces. And every time I hit the trail, it looks so different. All in an all, it was a nice way to take in the fresh, if not cold air!

Here's the miles for this week...
Monday - 3.13 miles plus 60 minute workout with trainer
Tuesday - 4.0 miles
Wednesday - 2.87 miles
Thursday - 60 minute workout with trainer
Friday - 3.18 miles
Saturday - 10 miles
Sunday - 5.54 miles

Total for the week: 28.72 miles

I'm off to balmy North Dakota on Tuesday early afternoon for Thanksgiving. Sure I'll be spending my fair share of time on the treadmill as the high on Thanksgiving Day is 8 degrees. I hope you all have a wonderful Thanksgiving!

Laura

Winter Has Arrived

2010-11-14T18:46:00.000-08:00

I hesitate to declare it so, but with four mornings in a row of low 20 degree runs, well I guess it is so...Thankfully, Denver has no snow on the ground. Just how I like it. But snow is very close...so close in fact, this morning, I got to run in a light coating of snow on sections of the Apex Trail. Guess that is what you can find when you are at 6200' - 7300' elevation.

And I was accompanied by the speedy Mariah and Indigo...

Mariah was fast and well, I was slow...and just a little bit of a whiner. I attribute it to yesterday's 11+ mile run. Mariah was nice and attributed it to my change in diet. I tried to keep it to a little whine...it's hard to beat blue skies, fresh air, and happy companions. No, I don't have any other trail pictures - but I promise next week, I'll have some. I just didn't want to hold up Mariah any longer than I was!

As you might have noticed, I tried out Mariah's hiking poles. They helped me maintain better form on the way up, but they were a drag to run with - so probably not for me. Not like my Nathan Hydration Vest. I don't even notice the vest!

I had a good week in the eats and run miles department. I also found a personal trainer - and I start with her tomorrow morning. She requires that I send her my food log, so I look forward to her feedback and maybe switching some things up. In fact I had to send her this week's food log. She already emailed me to tell me that we need to eliminate "all those processed carbs." This was surprising - I mean "all those processed carbs" are a few fig newtons and whole wheat english muffins. So she scares me a little. But she also said that I shouldn't have a set amount of calories per day - it should be connected to activity. I was more than happy to consume 2200 calories on Saturday! I couldn't be happier to have a trainer again. I'll follow her plan to make me lean and strong - let's see where it takes me. Working with a trainer is a luxury that I am grateful to be able to swing for a couple of months. Remind me of this when that little whine grows into something bigger!

Here are my miles for the week:

Monday: 3.14 miles
Tuesday: 3.18 miles
Wednesday: rest day
Thursday: 3.34 miles
Friday: 3.17 miles
Saturday: 11.54 miles
Sunday: 5.54 miles

Total miles: 29.91 (yes, if I had known I was so close to 30, I would have down a lap around the parking lot at the trailhead!). This week, I'll be running longer than 3 miles on two days per week...it's good to have a training schedule again!

Well, the increase in miles has made my IT band cranky, so off to stretch, foam roll and stick!

Laura

Whew! I Found It.

2010-11-07T14:08:00.000-08:00

My mojo has returned.

Day Seven of the 5km Daily Challenge: 6 out of 7 runs are in the books! Woo Hoo!

Here are my workout stats for the week:

Monday: 3.18 miles and Jillian Michaels' No More Trouble Zone DVD
Tuesday: 3.14 miles and setting up the bike trainer (which took me 25 minutes and seemed like a workout)
Wednesday: 3.14 miles
Thursday: 5.04 miles
Friday: 0 miles
Saturday: 4.08 miles
Sunday: 6.0 miles

Weekly mileage: 24.58 miles

I know it wasn't a 7/7 effort - but I got a pretty bad virus that had me in the fetal position most of Friday. This also accounts for a few less miles than I had hoped to get in over the weekend. But I feel like my good running routine has returned.

I capped things off in grand style this morning by hitting up a favorite trail - Apex/Enchanted Forest with Mariah and her puppy Indigo. I wore my trail shoes for the first time since my 50km and my Nathan hydration vest - which I really like for carrying larger quanitites of fluids. Even if Mariah picked on me a little bit for carrying so much water - however she took us on a little "variation", so the water was necessary! It was tough to be back out on the trails (about 1500 feet elevation gain)...but sweet at the same time (what goes up must come down). We also had September-like weather that makes it all that much more enjoyable.

So that's the running update. And now onto the eating part...

I eat too much. I eat pretty well. But my eating too much of even good food has forced my weight up. I.Am.Fat. And not by some arbitrary fashion magazine standard. Or by comparing myself to all those skinny runners in my running group or the elites who ran the NYC marathon this morning. The good old Mayo Clinic can vouch for me here.

And trust me, this isn't an increase in muscle mass. It has nothing to do with the fact that I'm on the pill. Or that I became a vegetarian. Or that sometimes I don't get 7 hours of sleep every night. Nope, it's just that I eat too much. I'm 10 pounds over what is considered "normal." Perhaps more disturbing is that I am just 20 pounds away from being obese. I've never wanted to be more normal than I want to be right this minute. Not only do I need this for my mind and my wardrobe, I know it will mean positive returns in my running.

I have two goals. To start January 2011 at 145 pounds - that would let me start the new year "normal." And on May 1, to start the Collegiate Peaks 25 mile race at 130 pounds (a reasonable racing weight goal - I think). So between now and January 1, my focus is to limit my calories to about 1400-1500 calories/day for 6 days each week. More calories on one day/week, lest my body think I'm trying to starve it or I go a little crazy. And I kicked this off with Kari who checked on me first thing this morning!

I've never wanted this blog to be about weight loss. And I still don't. I'll be updating my progress from time to time here - who doesn't need a little support...However, if you want to see the daily weigh-ins and calorie updates, you won't find it here, you'll need to check it out under the Weight Loss Journey tab.

OK, time to go outside again before winter realizes that it is running late! Maybe next time I'll have a little dating news to share...

Laura

Daily 5km

2010-11-01T19:39:00.000-07:00

I'm desperately seeking the return of my running routine. Mojo, where did you go? I need you!!

For as much as I whine that I miss my running routine, I've had zero motivation to do a thing about it. Not anymore and I need all of you to hold me accountable! Please!

Today I am kicking off the Daily 5km challenge. You are all welcome to join in your own daily challenge. Daily 5km means that I get in at least 3.1 miles each day. Who doesn't love a new challenge? It's manageable and will certainly provide tons of entertainment for you the reader.  3.1 miles is doable in any weather condition, because even I can manage to get in 3.1 miles - in rain, sleet or snow as the dreadmill is near. My target is to run the daily 5km through November and December. This might be a tall order, perhaps a little nutty, but I'm going for it. Maybe you should all tell me it only counts if the miles are done outside. Sure, I'll do more miles on certain days, but I need to be moving everyday. Heck, I miss having exercise clothes to launder...

I didn't run this morning, but don't fear, the Daily 5km is not lost. I got my 3.1 miles in after work. Boy is running at night a lot more scary than in the morning. Definitely a lot more creepiness out there - at least that is where my imagaination took me. And lest you think I slept in this morning, ha! Nope. I got up and did Jillian Michael's No More Trouble Zone DVD. Damn, she killed me. I have far to go, but I am determined to get there. This morning I managed only 3 pound weights - gosh I hope they were 3 pounds and not 2.   What can I say? No training plan drives me a little nutty.

Did I run this past week? Why yes, on three days. Wednesday I got out for a measly 1.5 miles. Thursday, a great 5.5 miles with Mariah and Indigo. And Saturday, members of my pace group and I met up for an informal run as the group is on break this week. After my 12 miler on Saturday, I ended the month of October with 82.38 miles. So I have surpassed the 1000 mile mark for the year at 1058.16 miles. No drum roll. The goal was 1400 for the year.  If I were to shoot for this, I would need to start the daily 10km challenge. And that is not realistic (although tempting in a crazy kind of way - so tempting, I thought about all day long).  1400 would have happened if I hadn't got injured in June and August. It's good to know that 1400 was a realistic goal. But now, it is time to reset the goal. I think with the launch of Daily 5km, I should be able to get to 1325 miles. I hope I did the math right. This will be a reach. Place your bets now!

A word about the 12 miler. It was extremely hard and uncomfortable. I couldn't catch my breath and I forgot to bring my inhaler with me. The weather was absolutely perfect and the trail was peaceful. It was the perfect fall day. But I think something in the air really got to me. Let's just say I won't be forgetting my inhaler again.

Guess what I set up last night? That's right, the trainer for my bike. This evening was its maiden voyage. My bike computer is connected to my front tire. So that's a bummer. I need data! I'm going to see if I can change this so I have distance and speed - is that even possible on the trainer? I didn't go far or long - don't want to get all crazy with the Daily 5km challenge starting up. In all seriousness, I'm not sure if I've set it up correctly, so I'm going to consult with my sister-in-law so I don't damage my bike or the trainer!

Still struggling with food. I ate some fabulous roasted beets last night. I'm in love with the beet. Just like I was in love with the avocado a few months back. Really, it is just so beautiful and yummy too. Lunch today was a salad made with the roasted beet, quinoa, goat cheese and balsamic vinaigrette. If I ate beautiful food like this all the time, there would be no strugggle. Today when I arrived to the office, I found that it is loaded with halloween candy, iced sugar cookies (made by my boss' mom), iced pound cake (made by my boss' aunt) and homemade chocolate lollipops. It was like the Great Pumpkin threw up in our office. Damn. Someone save me from myself.

Laura

Laziness Be Gone!

2010-10-21T15:19:00.000-07:00

What a lazy start to the week! I had big plans to kick off strength training, etc. and well, Monday and Tuesday mornings came and went and absolutely had no motivation to do so. Instead, I would lazily enjoy my coffee, clean a closet or read blogs. I'm not sure if this lack of mojo is because there is no race in the near future or if the absence of the sun in the mornings is impacting the "go" part of my "get up and go." Whatever it is, it was unsettling and I didn't like it one bit.

Thankfully, yesterday morning I got in a 3 miler. And double thankfully, this morning I met up with Mariah and headed out for a couple of loops around Wash Park - a nice 5 mile run. Well, Mariah was pushy, so it was hard work! In any event, perhaps this is a sign of the mojo's return. I can't tell you how much easier it was to get up and get to the Park knowing I was meeting someone. I need to remind myself that after a great run or workout, I'm more focused at work, I make better food choices and I sleep better. Really, it comes down to a happier Laura. The road rage also goes away...my fellow commuters might appreciate this (Colorado can't take all of the New Yorker out of me).

This week was a fun one to reflect upon my 50K. One of the cool things about the Bear Chase Race? Free picture downloads from the race photographer...Running Guru. And while this is 11 minutes into the race and I was fresh as a daisy, I think I might just look like an ultra/trail girl!

Or maybe just a girl with way too much gear! Anyhow, I'm happy about the race. It took me a while to get there, but it is well within my control to decide how to feel about the race. And I choose to be happy about the fact I finished and that I can't wait to do it again. You don't get another first ultra.

This was the beautiful start to the race that I mentioned...

And little did I know as I was finishing, Coach (and Barb) were celebrating...

Of course it is entirely possible that Coach may have been happy to not have to send Search & Rescue out to find me!

My mom is arriving this evening for an extended weekend visit. Our plan is to walk a lot so we can enjoy a few meals out. And I'm also planning on sneaking in a few more runs...

Laura

I Love Fall

2010-10-17T17:02:00.000-07:00

Actually, I love spring and summer as well. However, there's a lot to love about fall...the aspens exploding in glorious golden hues, cooling temperatures but still a touch of warm afternoons, and football. Right now, just finished watching the Denver Broncos who sadly could not pull off a win against the Jets. So now, I'm hoping my fantasy football team keeps its lead with only two more players remaining to play for both sides. This could be a lot to wish for.

End of this week, it was time to get back to running. I took two weeks off from running after the race. Well, 11 days, because I was going a little stir crazy. I stretched my legs on Friday with a 3 miler and hit 8 miles on my Saturday run with the group. Feels so good to be running again! Probably not as joyous of a feeling as Happy Trails had yesterday...Getting back to running is in a way its like putting on a comfy sweatshirt again. It fits, its comfortable, feels just right and makes you smile.

This morning I made my way to downtown Denver at 5:00am. Not to run, but to help my running group staff an aid station for the Denver Rock and Roll Marathon (and Half Marathon). While the race has been around for a number of years, this marks its inaugural year of becoming part of the Rock and Roll Marathon. Our group dressed in white button downs, bowties and running tights. We were dressing as restaurant wait staff - and got a lot of positive comments from runners. It was a great deal of fun, but what a mad rush to make sure all the runners got their water or Cytomax. Because we were at the 3.3 mile aid station, after clean up, I had time to make my way to the Mile 13 marker to cheer on the half marathoners. It was great to see my friends and members of my pace group finish! It made me sad that I wasn't running it.

I've thought more about my future races. And while I still want to run this by my Coach, a few thoughts occured to me. First, I love Colorado. Why would I want to travel to Wisconsin or Florida to race? I'm sure Wisconsin and Florida are lovely states to run in, but I don't need to travel there to race. And my savings account sure would appreciate not having to spring for airfare. Second, maybe I picked the Wisconsin and Florida races because I was letting elevation and altitude scare me away. Since Leadville is the ultimate goal, I need to embrace elevation gain and altitude sooner than later.

So for now, my target race is the North Fork 50 on July 16 - a mere 271 days away. And I really would like to race more, so I'm planning on the following training races: Collegiate Peaks 25 miler on May 7 in Buena Vista and the Golden Gate Dirty 30 (50km) in Black Hawk, CO.

I'm making my way to dropping the 24 pounds I announced I wanted to do last week. I'm down 2.2 pounds since I last posted a blog entry. Hoping to keep up my momentum, especially since my mom is coming to visit on Thursday and that may involve some eating out and drinking.

Weekly total: 11 miles running (Friday 3 miles, Saturday 8 miles)

Workout Plan for the Week:
Monday: strength training
Tuesday: run
Wednesday: run
Thursday: strength training
Friday: run or rest day
Saturday: run
Sunday: hoping to hit the trails for a little while (if my Mom lets me!)

Have a great week!

Laura

What's Next?

2010-10-10T07:43:00.000-07:00

Arguably it may be a little early to start planning for what's next. I was thinking I should wait a few more weeks. Maybe I would be of sounder mind? But no, I'm anxious to plan, at least generally, what comes next.

So here we go.

I promised myself last winter, as I was training for the Little Rock Marathon, that I would never ever train for a late winter/early spring race. I hate the treadmill and I don't like the cold, especially in the early morning hours before the sun rises. It was a long and unhappy training season. So my focus is on late spring/summer races. I would really like to do another 50km, as a training race for a 50 miler. And I think I really would like to do the Ice Age 50 miler. Likely, I would do the Croom Fools 50km as the training run. I also like to have some options. Possible next races include:

April 9 - Croom Fools Run 50km (Florida)
May 7 - Greenland 50km (Colorado)
May 14 - Ice Age 50 mile (Wisconsin)
June 25 - Black Hills 50 mile (South Dakota)
July 16 - North Fork 50m/50km (Colorado)

It is entirely possible that I'll do some shorter races over the winter session. Or perhaps I should try a snowshoe race?

In the mean time, here's how I plan on spending the winter season:

Maintain a 25 - 35 mile weekly running base.
Work on my running form. Being a heel striker is inefficient and perhaps contributed to those heel blisters. This will include some barefoot drills (or in shoes like newtons or vibrams).
Lose 24 pounds. This is going to be hard. However, this will get me to my "racing weight."
Strength train 2 - 3x/week.
Cross train. I'm looking at a trainer for my bike and I just got a pair of snowshoes. FYI for readers outside of Colorado - it is not too early to be thinking snow! Our mountains got some snow this weekend and at least one ski resort starting making snow!

Hopefully, all of this keeps the blog entertaining!

Thanks again for all your awesome comments! I really appreciate the encouragement you provide. I am so fortunate!

Yesterday, I took a 4 mile walk with the running group, with some run breaks included. This is the first activity since the race. I had hoped to get out sooner, but those heel blisters didn't let me wear proper shoes until yesterday. I think that was all well and good because I'm still fighting fatigue. It's hard when your heart tells you to "go" and your body says "no."

Better get back to my pot of black beans. They have to be the most beautiful food...

Have a great week!

Laura

My First 50km

2010-10-04T12:41:00.000-07:00

Well folks, I'm happy to report that I have a finisher's medal for the Bear Chase 50km. And I didn't steal it!

I'll apologize in advance for the long post. This was such a rewarding experience and a lot to report. I was blessed to share this experience with so many of my Runners Edge of the Rockies friends. The race was so well organized and was all about providing wonderful support to those running. Great job Coach in the course design and support. By far, this was the hardest thing I've ever done. There were many times I thought I would not finish. But there's more to the story than that...
Week Leading Up to the Race
I'm not sure if telling you about the week leading up to the race is an excuse or not for my pathetically slow time. However, I firmly believe that the stress of the week, and well the entire month of September impacted my energy reserves. The week of the race I was up in Steamboat for two trials. Thankfully the Judge consolidated the record for both cases, so my Steamboat visit was shorter than expected, Sunday - Tuesday. This allowed me to travel to Durango on Wednesday night for a Thursday settlement conference. All of this travel equalled poor diet and poor sleep. In addtion, my back and knee were unhappy again. Luckily on Wednesday, I got in to see Dr. Clark and she put my pelvis/hips back where they belonged. She advised me to not run that week, so Monday's 3 miler would be it for the week. Even with Dr. Clark's great work, my knee was unhappy until race day morning. So I knew when I went to line up at the start that my knee might not get me to the finish...

Pre-Race Morning
I woke up at 3:30am tired but ready to race. I was excited that race day had arrived. I had my coffee, 20 oz of water and waffles for breakfast. I arrived to the race's shuttle parking lot around 5:25am. Thankfully, a bus was there with the heat going. Warm and toasty. A short 10 minute ride to the start of the race. In retrospect, I should have stayed in my car and took a later bus. It was absolutely freezing at the start, and this was with warm up pants and jacket and arm sleeves. In reality, it was probably in the low 40s. And it was dark. I was nervous that I hadn't packed a headlamp. After skipping the very long porta-potty line for some bushes, I relinquished my warm clothes and my drop bag, and lined up at the back of the pack.

Lap One - Miles 1 - 12.5
As part of the mental strength training workshops I've been doing, I had to design a race plan and I split my race into thirds, which coincided to the number of loops I had to do. The theme for this section was to "relax" and race "my plan."

At 6:30am, the 50 miler and 50 km racers took off. Thankfully the sun had started to rise and a headlamp was unnecessary. The trail narrows after about 1/4 mile, so it was a little congested, but I didn't mind. I knew my first few miles might be a little slower than planned, but there were a few places on the course to pick up some time. I was very happy to have arm sleeves and gloves.

In the first few miles I passed another 50km participant and I told myself to not let her pass me. Even though I am slow, I am still competitive. I settled into a pace, not my A pace, but my C pace. It felt hard, but I just assumed I needed to warm up. Along the way, I saw four deer prance across the trail which was beautiful! And the mist on the lake and at the base of Mt. Carbon was stunning. This beat any road race! Mt. Carbon was hard, but going down the backside was fun as usual. As I approached the water crossings, I was still very tired and unfortunately, it had nothing to do with not being warmed up. Thankfully my knee was happy and saw me through the end of the race.

Crossing the river with a bunch of other people was a lot different than on your own or with a couple of friends. You get splashed and edged out to some deeper or rockier sections, but they were still enjoyable. Later on, I laughed when I heard a few guys discussing whether there was appropriate river crossing ettiquette. Mile 9 a lot of fear crept in. I had nothing in the tank and a long way to go. Right then and there I decided that it wasn't about A, B, or C goals. This was about finishing. I don't know if I was letting myself off the hook or not. How do you know? All I knew is that I felt spent, and I had 22.2 miles to go.

Between miles 8 - 10, a lot of half marathoners passed me (they started a half-hour after us). It was great, because this was a particularly boring section, so I got to say hi to a lot of my running group. As I made my way back to the start/finish area, I noticed that my shoes and socks were pretty wet, but I told myself to "suck it up buttercup." I was 30 minutes off my A goal, and that 50km participant passed me at mile 12. I would see her out on the course, but I wasn't able to pass her again...

Even though she passed me, I felt lucky. Lucky to be surrounded by such beauty. Lucky to have the ability to keep moving forward. Lucky to share this experience with so many good friends.

Loop Two - Miles 12.5 - 25
The theme for this loop was "work hard." Not like the other miles weren't about working hard. I just assumed these would be the hardest of miles. I was tired, but I was determined to just focus on the mile I was in, not the number of miles I had to go. At about mile 15 or 16, I felt the "hot spots" on my feet. Both on the balls of my feet and on my heels. As I approached Mt. Carbon for the second time, at about mile 18 or 19, I seriously thought of dropping out. The hot spots were painful, very painful. The course splits right at the base, up Mt. Carbon for the second loop or a short 1.3 miles to the finish line. I was resigned to go a bit further and made my way up Mt. Carbon.

As I made my way up, even passing one participant at my slow trudge pace, an "angel" appeared. I don't know who she was, but she was encouraging us to make our way up the mountain. It was just what I needed. As I crested Mt. Carbon, I readied myself for a quick descent, hoping for some renewed energy. But all I felt was pain. Each step I took was torture. Instead of quickly making my way down, I painfully trudged along. I looked forward to the river crossings, not because I wanted to get more wet, but I needed relief from the burning in my feet.

I treated myself to some oreos at the next aid station. I was quickly in and out at each aid station. I trudged along to the next boring section. Instead of half marathoners passing me, this time around, I had a troop of boy scouts on mountain bikes. This was welcomed too. The boy scout leaders asked me how far I was going and offered encouragement. I focused on getting to the next aid station because my friend Kari would be there. At this time I became weary of the sun. I think the temps hit 85. Honestly, I cursed the sun. I cursed the fact that there were clouds but they didn't cover the sun. I cursed the lack of shade. And then I saw the tented aid station and my spirits were lifted.

Kari welcomed me to the aid station. While it was a special treat to see her, it meant I was far off pace. About 1.5 hours off my A goal. I was spent and in pain. One of the volunteers walked me out of the aid station (as she made her way to her designated post). After this, and a few painful miles, I again thought of dropping out as I made my way to the start/finish area. As I approached, Merrill from the running group greeted me. She seemed so happy to see me - jumping up and down. Her enthusiasm was overwhelming as was everyone else's encouragement. I felt lucky to know so many people volunteering. And Jack from my office was there as well. They were so excited when I came in, I felt like I had to remind them that I still had one loop to go.

The pain was terrible and I decided that dry shoes and socks were in order. I found my drop bag. Merrill sprayed new skin on my feet and helped me into my shoes. Who touches someone else's feet? I contemplated applying biofreeze, but I think I heard someone say they didn't think this was a good idea.

Loop Three - Mile 25 - 31.2
Leaving the start/finish area was hard. I wasn't feeling all that lucky anymore. I mustered a little jog for about 1/8 of a mile and had to return to my hobble. I wanted to turn back and just sit down. Instead, I decided to make it from one aid station to another. The theme for this loop was "get it done."

The first aid station hosted another angel. He suggested ice in my baseball cap. Yes. That was beautiful. A glimmer of relief that lasted about a mile or so. I appreciated the trail that followed the creek. But with the melting ice, my hobble became a death march. I hesitate to say just how long it took me to cover a measily 6.2 miles. I came along a garden snake, wishing it were a rattler so he could put me out of my misery. I returned to cursing the sun, clouds that would not cover the sun, and the lack of shade. I cried. I tried to remember that I was lucky. And then I looked forward to seeing Jennifer at the next aid station. She walked with me part of the way, got me fresh water and away I went.

Even though I had about 2 miles remaining, I still thought about dropping. And then a 50 mile participant passed me with words of encouragement. If she could do Mt. Carbon for the 4th time, I could finish this race. I sobbed again and could hear the finish line activity. I came across a mountain biker. I think he was sent to find where I was along the course. Thankfully I was close. I crossed the finish line, happy to see so many people I knew, including Coach. It was fitting that Coach was there - he made me run hard at the finish of my very first half-marathon and he made me run to finish my first ultra. I had two things to say after crossing the finish: "that was hard" and "does this mean I can stop now?"

I took my shoes off and there they were. Two matching blood blisters that wrapped themselves around my heels. The great sports folks with CU Sports Medicine popped those blisters. I also had two matching blisters on the balls of my feet. And four more on my toes. Thankfully Jen Smith let me crush her poor hand while they popped the ones on my heel - wow that hurt! Photo courtesty of Jen Smith.

I know, I promised no more feet pictures...

I can't tell you if I'm a wimp or not. I suspect I am. I can tell you is that I've never experienced so much pain. I'd like to think next time that I would do a better job at coping with it. While I am pretty unsatisfied with my time, I am very happy and thankful to have finished. After the race, many people told me that I am an inspiration. That's hard to hear when I am so disappointed in my time. I'm hoping as time passes, I'll embrace that. I didn't DNF, I did finish and maybe that should be enough.

What I learned...

Race volunteers rock! I pride myself, probably too much, on being independent. But the minute I let go of my independence and let others support, assist and cheer me on, the better race I had. Unless you have had a bad race, as a volunteer you might not understand the profound effect you have on race participants. Many an aid station I approached having decided to drop and because of the volunteers, I kept going.
Water + miles = blisters. I seriously want to duck tape my feet before next time.
Forcing yourself to follow your fuel and hydration plan is paramount. I found my magic fuel and hydration plan - about 300 calories/hour. And I executed it to a "t." This required eating when I didn't want to, but without having this base, I think it would have been a lot worse...It also gave me a sense of control. I couldn't control the hot temps or the painful blisters, but I could control nutrition.
Through it all, I tried to keep in mind that I was lucky. Lucky to be able to be out there competing. This nugget of advice, found in this article:
http://www.irunfar.com/2010/07/mental-approaches-to-ultramarathons.html which was provided by my mental strength training coach. It really hit home.
Ultra races trump road races any day. The beauty of the course and the encouragement given by race participants is so profound.

What's Next?
I can't wait to do this all over again. First, I want to get stronger, faster and lighter. So I think maintaining a good running base with a dose of strength training is in order for the winter session. I also need to get tougher. I think this requires far more training on trails than I had going in. More details to come.

Thanks to all of you that made this race possible. Your words of encouragement kept me going. I am blessed to have so many encouraging, enthusiastic, and giving people in my life.

Laura

One Week

2010-09-26T07:56:00.000-07:00

One week from today and I'll be lining up to race my first 50k. Woo hoo! I'm nervous but I feel pretty calm and ready to go. Here are my goals:

Have Fun!
Learn from the race.
Leave it all on the course.
Keep focused by using strategies from my mental strength training classes.
Finish!

In addition to finishing, I do have a time goal. Now as I've explained before, I'm slow. Very slow. So with that in mind, my A Goal is sub-7 hours. B Goal is 7:30 and C Goal is sub-8 hours. What do I know about setting a time goal for an ultra? Of course my speed and training is just one factor. Is it too early to check the weather? Showers, low 51/high 74. Seems like perfect racing weather to me! My only hope is that the temperatures don't go higher than this...

This week, I took taper to heart and came up short mileage wise. I was going to run this morning because 1) I've really come to enjoy Sunday runs and 2) to make up some miles, but instead I decided to listen to my coach. Here was last week's miles:

Monday: Day off (unplanned)
Tuesday: Day off (unplanned)
Wednesday: 6.06 miles
Thursday: 5.36 miles
Friday: Day off (unplanned)
Saturday: 8 miles

Total miles: 19.42 miles out of 24 miles planned. For this week, I have four runs scheduled before the race for a total of 13 miles. This is the scary part of taper...when you don't have a lot of miles on the schedule and the doubt that creeps in: that you can't go the long distance. Thankfully (or not), I should be distracted this week. Off to Steamboat for two-four days for 2 trials and a hearing. And then possibly to Durango for a settlement conference. Good for distraction. Hopefully I can make sleeping in hotels restful and eating out healthy. Have a great week!

Laura

Battered Feet

2010-09-19T13:38:00.000-07:00

Don't worry. I promise no pictures of my feet. Just feelin' the need to whine about the condition of them. They do not look as pretty as these feet do...

I know, I should be thankful that the knee is 100% and my IT band is cooperating. But my poor feet are dry, calloused, sore and blistered. Two bruised toe nails too. I'm used to the dryness and bruised toe nails. The other stuff is new. So now I'm on the hunt for the "perfect" sock and lube to correct what ails me. I have told my feet just two short weeks and then I promise them the best pedicure ever! OK, enough whining.

A solid training week. Taper officially begins now, but this week was more than manageable. There were two highlights. First, Saturday's 14 miler - I felt strong and hit some fast-for-me miles. It's been a whole training session since I've been able to hit some of those splits. Second, was this morning's trail run out at the Bear Chase course. I had company: Mariah and her lovely border collie Indigo and Jenny from my pace group. So I had to be sure that we didn't get lost!

Picture credits go to Jenny. It was her first trail run - and she did awesome! We ended up doing around 10 miles, although I had promised a closer to 8 mile route. My company took that in great stride. River crossings are a blast when you have friends with you.

These were my first Sunday miles in which I did not feel absolutely exhausted before the run. It was an enjoyable time! And the weather was perfect. When you have to dig out arm sleeves, you know Fall is in the air!

Here's the past week's miles:

Monday: planned day off

Tuesday: unplanned day off (wiped from the weekend)

Wednesday: 5.06 miles

Thursday: 8.28 miles

Friday: 5.04 miles

Saturday: 14 miles

Sunday 10 miles

Weekly Total: 42.38 miles (planned total: 44 miles)

This week, I have 24 miles planned. Hopefully taper madness will stay away. Have a great week!

Laura

And Now Back to Our Regularly Scheduled Programming...

2010-09-12T13:27:00.000-07:00

Whew. I'm fairly certain that the knee issue is over! How do I know this? Well, after 22 miles on Saturday and 12 miles on Sunday, I'm think all is well.

I really had to wear my patience hat this past week - the pain was intense through Monday and walking was difficult. But by Thursday, my gait was back to normal. And I managed a 30 minute walk with a little bit of running. However, I noticed that maybe my hip wasn't right. Coach suggested I see the fabulous Dr. Clark to make sure I hadn't overcompensated and messed up my hip/pelvis/back by hobbling around for a few days. Thankfully on Friday afternoon, she made things right by putting my pelvis back where it belonged.

Saturday the group headed up to Superior to run sections of the Coal Creek Trail system. It was a picture perfect day for the maiden voyage of my newly healed knee, newly aligned pelvis, and my new hydration system.

I didn't necessarily get this (Nathan's Intensity Race Vest for women) for training runs with the group or races because aid stations are provided. This was more for my Sunday runs which are unsupported. But then I thought, maybe it would be good to race with so I wanted to test it out... I was worried it would be too bulky but it wasn't. I didn't really notice I was wearing the vest, even with the bladder full. It carries up to 70 oz of water. It didn't feel like it was weighing down my shoulders, but after wearing it this weekend, my shoulders are a little sore. Heck, everything is sore, so not sure if it was the hydration system or my natural tendency to tense up my shoulders...I don't think I'll race with it, but I'll definitely take it for unsupported longer runs. So much better than a waist fuel system. However, it is hard to know how much fluids you are consuming...

Saturday successfully ended with 22 miles. It was slow. It was really hard. But it was complete. Each time I am amazed by all the encouragement I receive from my fellow running group members! They absolutely rock!

The original plan for Sunday was to train on the big loop of the Bear Chase before the actual race. However, Bear Creek Lake Park was closed for some adventure race. After much contemplation my exhausted legs settled on the Highline Canal. Boring. Yes. Flat. Yes. And boring took a back seat to a soft flat surface. And thankfully, I had company because my exhaustion may have gotten the best of me. Even though I recommended Mariah show up to the run EXHAUSTED, her beautiful bouncy self appeared bright and early on Sunday, along with her friend Beth, just equally beautiful and bouncy. Mind you these two the day before had summited La Plata, one of Colorado's 14ers, in fact Colorado's 5th highest peak. Thanks to Mariah and Beth, 12 miles are done. My body is sore and I have two blisters...but no pain, and I'm thankful for that.

Now a slow taper will begin. I guess I started taper a little earlier due to the knee. I wonder where that will take me. Big shout out to my future sister-in-law Kitima who is currently getting ready to start the run portion of the Ironman Wisconsin. Now that's crazy.

Training stats: 34 miles out of 66 planned. This week: 44 miles planned.

Have a great week!

Laura

I'd Rather Be Running...

2010-09-05T09:10:00.000-07:00

Oh boy. Everything was going really well. Until the beginning of this week, I was battling a hard case of fatigue. So I dialed back the mileage. Plus, it was a recovery week. Work was stressful, so I think this magnified the fatigue. Yesterday, I felt the fatigue moving out. I was excited to tackle my highest mileage week. And then I went to the Air Force football game. Getting out of my friend's car, my knee turned funny and I've been hobbled since then. I'm not freaking out. Yet. I'll let my knee be my guide as to when I can return to running. So long as I can get in my uber sandwich runs this coming weekend, 22 on Saturday and 12 on Sunday, I'll be good for the race. But I do dream of getting in this week's long run tomorrow. Fingers crossed.

Here's pictures from the Air Force game yesterday - specifically of the parachuters who opened the game. Knee aside, it was great to hang with my friend and be part of Air Force's opening game (they crushed their opponent - 65 - 21). So much tradition and activity - plus it was Parents' Weekend and it was sweet to see all the proud parents.

Way up there are 3 of the 5 parachuters!

They come down so quickly, that it can hard to capture a good shot...

Even the Mascot is hard core...

And here's some running catching up...

Last Saturday's run was incredible. Incredible in that it was demanding and kicked my butt. The views were spectacular and it was almost all on trails! We rarely have a running group run all on trails. What a welcomed relief - especially with 20 miles on the schedule. Our run took us to the Bluff Regional Park and the Backcountry Wilderness Area of Highlands Ranch. Total elevation gain was 2,001 ft. Here are some pictures taken by the fabulous Ms. Kari.

Sun is rising later and later...

A faster pace group on the trail above...

Beautiful morning...

But be sure to be careful...perfectly placed aid station!

This was my best 20 mile training run ever. Not that I've had too many 20 milers. But I never got frustrated, I kept my focus and I had a blast. My hands tripled in size. I'm not sure why. I took 4 e-tabs each at the 1.5 hour and 3 hour mark and that maybe have been electrolyte overload. So I'll back it down to 2 tabs every 4 miles. It could have also been the heat and not enough sodium. I thought I was doing well with hydrating with gatorade, so I'm not sure it was that - but it did get quite hot on the second part of the run. Well, I won't worry too much about it.

I think I picked up the most dirt I ever have on a run - here's what my feet look like. I know, I need a pedicure, but when I saw the dirt, I had to laugh.

And then I had a 10 mile run on the schedule for Sunday. Wow. 30 miles in one weekend? You bet. I went out to the Bear Chase course. I knew that Saturday's effort didn't leave much left in my legs, so I opted to keep it flat and skip Mt. Carbon. Good choice. I started later than I wanted to after I could not decide whether to hit the trails or stick to the asphalt. Glad I hit the trails. I felt quite accomplished after a 30 mile weekend. And exhausted. Along the trail, I came across a large flock of these birds...

I have no idea what kind of bird he is...

Here are last week's stats:

Monday: 6 miles
Tuesday: 0 miles
Wednesday: 8.37 miles
Thursday: 6.03 miles
Friday: planned day off
Saturday: 20 miles
Sunday: 10.01 miles
Weekly Stats: 50.41 miles

I ended up with 175.87 total miles for August! Woo Hoo!

Here are this week's fatigue & injury impacted stats:

Monday: 0 miles, unplanned day off
Tuesday: 0 miles, unplanned day off
Wednesday: 7.05 miles
Thursday: 8.27 miles
Friday: day off - unplanned, Advil PM haze
Saturday: 4 miles
Sunday: Hobbled. Invited to join Happy Trails out at Bear Chase - very sad to not be able to meet up with them! Not that I could keep up with them!
Weekly stats: 19.34 miles

Wish me a speedy recovery!

Laura

Bear Chase Course Description

2010-08-30T13:34:00.000-07:00

Happy Trails asked for a description of the course and I thought I should get right on it - not because I don't want to work...haha but because starting Wednesday, September 1st, race fees go up $10.00 and perhaps you all would like to decide by then whether to participate or not. (Of course I don't know why you wouldn't want to participate!) If you haven't checked out Happy Trails' latest run, you should! EPIC! In comparison, the Bear Chase course to them will be more like a lamb than a bear!

I'm told by my running coach (who is the race director), this course is not a highly technical course. Which is good for trail newbies. He also says it is interesting enough for more experienced trail runners -so everyone should have fun!

On the Bear Chase website you can find official maps and course descriptions. Here are my thoughts about the first big loop that everyone in the Half-Marathon, 50km and 50m does...before the Half-Marathoners hit the big loop, they do a .6 mile loop - I haven't done this section, so I can't give you my perspective. If you are curious about elevation gain, and aren't we all - 900 feet for half-marathoners, 2,050 feet for 50km and 3,600 feet for 50 miles.
Mile .6 - 2.1 (Half Marathon) Mile 1 - 1.5 (50km/50m)
The first few miles of the course are my favorite. You start around the Boat Landing of the Bear Creek Lake Park and follow Bear Creek. As you follow the creek, you are in and out of tree cover - welcomed shade if its hot outside. The course is a little bit of gravel road and mainly single track. The single track can get a little sandy in more than a few spots. It is a very gradual incline, but not much - you shouldn't really notice it. You'll hear and see the creek and its a relaxing way to start things off.

Mile 2.1 - 5.1 (Half Marathon) Mile 1.5 - 4.5 (50km/50m)
After the first aid station, (at the Mile 2.1/1.5 point), you cross the river (on a bridge - you don't get wet yet), and run along the other side of Bear Creek, in and out of tree cover. This is a lot of fun, as there are a few bumps, so you can go wee as you come down the trail (there is a gently decline as you follow the river back). This section of the trail is not sandy like the first part, and there are a few rocks and tree roots, but nothing too technical. I tend to achieve my second faster pace along this section. After following the creek for about 1 or 2 miles, you head out into the open space and if you look to your left, you'll see Bear Creek Lake and Mount Carbon as you run through Pelican Point. You'll run away from these two landmarks - you have a few miles to put in before you get to them. There is a little section of asphalt road and you come down a rocky sharp road that turns to double track trail that takes you to the concrete bike path. Best to run on the outside of the double track as it is sandy in a lot of sections through here. You'll spend a second or two on the concrete bike path and get on a single trail that will lead you slightly up to the camp grounds. You quickly make your way through the camp grounds, down a little hill, cross a creek (over a bridge), and onto a double track. You can make some good time along a nice straight away as you approach the Mile 5.1/4.5 aid station.

Mile 5.1 - 8.4 (Half Marathon) Mile 4.5 - Mile 7.8 (50km/50m)
This is where things get way interesting! As you leave the aid station, you make your way down a very small incline (a little rocky) to Turtle Pond. I think during this section, you might find a little tree cover, but just a small section. The trail will take you right between Bear Creek Lake (to your left) and Mt Carbon - straight ahead. You will make your way up to Mt. Carbon by going slightly uphill on a double track trail, through the middle of a prairie dog community. Then you go up Mt. Carbon the easy way. I'm not sure how hard you'll rate the ascent, but it is short and over quickly. As you approach the top, the trail gets a little narrow. You level out. Catch your breath here and enjoy the quick, steep, and a little technical downhill single track on the backside. My fastest pace is on this section. As you level out at the base, you enter a different trail, with growing tree cover as you approach the river crossings. So if you heated up on your way up and down Mt. Carbon, there is relief! Just a short uphill here, then you come down and as the tree cover thickens, the river crossing appear. This is a fun section, if you don't mind your feet getting wet! I'm not experienced at river crossings - so I go it slow. The river bottom is mainly rocky, so be careful, don't turn an ankle! The three crossings are fairly close together, right after the third one, you pick up a concrete bike path and make your way up a slight incline to the next aid station. Watch out for flying golf balls - the course is on your left. And there are some condos on your right.

Mile 8.4 - 10.7 (Half Marathon) Mile 7.8 - Mile 10.1 (50km/50m)
After you leave the aid station, you'll pick up a single track and go up a hill. My coach would call it a small one, but depending on how hard you've pushed it, you might feel it. After you make your way up this little incline, you'll eventually level out after a couple of rollers. The beautiful foothills are straight ahead, and you'll follow an irrigation ditch on your left (rolling farmland and the golf course on your left too) and Morrison Road on your right. You can make up some time in this section of the course as it is mainly straight and flat. To me, this is the most difficult part of the course because I find it boring. There is nothing technical to entertain you - its flat and smooth. I'm thinking the speed monsters will like this section a lot. I'm hoping a band will be stationed along this stretch...but I guess that isn't fitting for a trail race.

Mile 10.7 - 13.1 (Half Marathon) Mile 10.1 - 12.5 (50km/50m)
After the aid station, you'll head towards Bear Creek Lake. But first, you'll need to manage one more little uphill. It looks a little daunting, and you might say, why do I have to go up? But trust me, it looks far worse than it is. Of course this is where I run out of fluids when I'm on my own...so maybe my memory can't be trusted? Anyhow, this part of the course varies from single track to double track. Nothing technical, unless you count dodging grasshoppers. There are millions of them here. I've tried running in the track, between the tracks, and I can't say one is better than the other. Save a little energy for the finish, because you'll cross a little wooden bridge, head through a picnic area and go down a steep hill - and you'll want to take it fast (I like to) but sometimes if you have nothing left, it might hurt a little. I think the finish will be exciting. Folks can see you come down the hill, you'll see the finish with Bear Creek Lake in the background.

If you've run the course, leave your perspective in the comments so folks can check it out! I'll try to spice this post up with some pictures this evening! And clean up any grammar errors! Happy Running!

Laura

P.S. Training is going well. I'll update in the next day or so. 56 miles planned, and I think I came in at 50 or 51. Feeling tired, but very pleased about covering 30 miles this past weekend!

One Lucky Gal with 37 Days

2010-08-26T15:31:00.000-07:00

I returned from my little vacation on Monday night. And I could not wait to return to running with low humidity and a little altitude! While in Minnesota, I ran each day. Past dead frogs in the road while being chased by mosquitoes and black flies. Next to corn and soy bean fields. Each run I returned DRIPPING. I do not know how a person can train in such humidity. Here's the stats for last week's training week:

Monday: Day off - Planned
Tuesday: 6.5 miles
Wednesday: 11.5 miles
Thursday: 7 miles
Friday: 5 miles
Saturday: 10 miles
Sunday: 8 miles
Total Miles: 48 miles

Success! 48 miles planned. 48 miles completed. I had to move some miles around which was not ideal. But I feel good about my effort. This week the goal is 56 miles. The big challenge will fall on Saturday with a 20 mile planned run. Or is the real challenge the 10 mile run on Sunday? In any event, I'm up for it. I have to be. Guess what is 37 days away? My target race! I'm in a bit of shock that it is coming up so quickly.

In other news...There are just some words that make me cringe. And when a total stranger uses them, sometimes it makes me cringe even more. One of my cringe words is GAL. No, not the acronym for "get a life" - but maybe this is related. No, I mean an alternative to referring to a woman or girl. It's condescending, as if I'm not on equal footing. It makes me feel that the user is trapped in the 1950s. It is a word I expect my grandfather to use. I'm sure no harm is meant by it. And then if the user puts the word "lucky" in front of it...it just seems to magnify the cringe factor.

Can you tell I'm back on match.com? And then as I thought about whether I'd be a "lucky gal" as promised, it hit me. I'm not ready to be back on match.com. I'm not even convinced that match.com is the right place for me to meet a man. I think it's time to hide the profile.

Hope you have an awesome weekend!

Laura

Vacation

2010-08-18T11:34:00.000-07:00

I left the office last night happy (doing cartwheels) because all my pleadings are filed and my desk was cleared off. Of course clearing my desk simply meant stashing some files under my desk. Don't judge, but I do enjoy be surrounded by piles of paper. I find it comforting for some unknown reason. I'm also told it is a sign of genius.

This morning I headed to Bear Creek Lake Park to do the 12.5 mile loop (+ 1.5 miles more) of the Bear Chase Trail Race. Best way I can think to start my vacation! It felt so good to get in a long run on a weekday and know I didn't need to rush off to work. It felt like I was eating the world's most decadent chocolate. Unfortunately, a late start had me running uncomfortable when the temps hit 90 degrees and I was almost out of fluids, so I took a short cut and called it good at 11.5 miles.

There was hardly a soul out on the trails....and that was perfect!! The grasshoppers were plentiful company...maybe too much so. Mt. Carbon wasn't any easier going up....

But coming down I was downright giddy because I knew what would come next...

And the water was as plentiful as it was last time I ran this loop!!
This afternoon, I'm leaving on a jet plane, hopefully not a two-seater, for Minnesota Lake County, Otter Tail Lake to be exact, via Fargo, North Dakota. This is so all you stalkers out there can find me.

My best friend and I are going to soak in the simple things of life at her family's cabin. No electronic diversions, probably a little too much butter in food, and the sounds (screams) of her five nieces and nephews playing. I need the time to recharge before my two trials at the end of September - right before my race (good taper activity). And I need to get a little perspective regarding matters of the heart. I'm sure I'll sleep a lot, eat too much, run at sea level and play more croquet & board games than I thought possible. Catch you next week some time.

Laura

Just Breathe

2010-08-15T15:58:00.000-07:00

I thought I'd show you what I see when I run in my neighborhood. However, I realized that it was pretty mundane, especially when compared to trail runs. Then I stumbled onto this. Beautiful? No. Interesting? I think so. A twist on the "pop top." I wonder what kind of gas mileage it gets?

Georgetown to Idaho Springs Half Mary #3 is in the books. Best I can tell, I didn't injure anything like in years past. I ran a course PR...beating last year's time by 3 or 4 minutes. After a couple of very nice runs this week, I thought I could PR my half marathon time. That's what endorphins can do to you - make you a tad delusional. I am far from being able to do that. The weather was perfect, a lot of folks had a sweet race and I was happy to celebrate the finish with a few friends in Idaho Springs at the Tommyknocker Brewery. Veggie burger, sweet potato nuggets and the Alpine Glacier Lager hit the spot!

I'm currently reading Racing Weight by Matt Fitzgerald. While it doesn't get as specific as I might like, it has some sound guiding principles. He encourages an assessment of your diet by using a Diet Quality Score (DQS). The DQS encourages the wholesomeness of foods while also attributing for portion control. I lost the majority of my weight by eating Lean Cuisine and bars (granola, Clif, Fiber One, etc.). I'm looking to cut out the processed stuff and I think this will help. One of the non-nutritional pieces of advice he gives has to do with removing barriers. I did that this week by talking to my doctor about allergy/exercise induced asthma. My Wednesday and Thursday runs were great because of my inhaler. No more feeling like my chest was being crushed. You might consider this a performance enhancing drug. I'm calling it a life enhancing drug. I'm hoping it will help with the 7 weeks of training that remain before race day.

Here are my stats for the week:

Monday: day off (unplanned - FAIL 10 day running cycle)

Tuesday: 6.03 miles

Wednesday: 4.03 miles

Thursday: 5.0 miles

Friday: day off (planned)

Saturday: 13.18 miles

Sunday: 4.14 miles

Total: 32.20 miles

Not an A+ week. I had a total of 38.1 miles planned but found myself very tired the entire week. Here's hoping a few more carbs, focusing on unprocessed foods and a little vacation from work (starting Wednesday) will give me enough energy for the week. Goal: 48 miles. Hoping to do my long run at Bear Creek Lake Park before I head out to Minnesota's Lake County. Have a great Sunday!

Laura

Redemption

2010-08-08T18:34:00.000-07:00

I was going to title this post "Archnemesis." On August 14th I will join a few thousand folks and participate in the Georgetown to Idaho Springs Half-Marathon. I ran this in 2008 and 2009. In 2008, it was my very first half-marathon and at mile 10 I thought my knee was going to fall off. That was my first introduction to my ITB and while I contemplated hitching a ride with the sag wagon...I recovered just fine. In 2009, I tripped in the first mile and pulled a groin muscle. I finished the race, beat 2008's time but was then side-lined from running for a few weeks. I'm not saying I dislike the race. But its a wonder why I don't. This year, I plan on breaking this streak...third time's the charm, eh? And I'll make sure this guy doesn't pass me this year like he did in 2008.

Yes, he's got some walking poles and I'm pretty sure some oxygen. This was the first and last time I made any judgments on folks' race abilities.

This week's training ended with a 6 mile outing at Bear Creek Lake Park - I did the Bear Chase 10km Baby Bear course.

I ran into a former boyfriend out on the trail - he was on his mountain bike and looked great. It was nice to chat with him. After 2 miles of not really feeling strong, I was able to get into a nice pace for a few miles.

The 10km course is a really nice course...even if there are no river crossings...

Its a recovery week, a few less miles, but I'm in the middle of another 10 day cycle. I napped hard after yesterday's long run. I'm hoping that I start and end the week feeling fresh. And after chatting with some of my running group friends who can "hear" my breathing while running, its time to talk to a doctor about exercise induced asthma. Do you think an inhaler can make me run faster? hehe.

Monday: planned day off

Tuesday: 8.06 miles

Wednesday 3.04 miles

Thursday 6.06 miles

Friday: 3.04 miles

Saturday: 10.02 miles

Sunday: 6.06 miles

Total for the week: 36.28 miles

Have an awesome week!

Laura

Ending with Mt. Falcon

2010-08-02T06:49:00.000-07:00

This week's training ended with a nice outing at Mt. Falcon - 8.8 miles on a few different trails: Castle, Turkey Trot and Meadow.

The day was perfect! Sun shining bright and a great breeze! A cool tree around the base of the trail...

Thankfully I had an awesome trail companion - Mariah. She's one of those "pushy" friends that I value so much. She yells "wee" on the downhills and sometimes on the uphills too, I think in an effort to get me to pick up the pace! If not for her yesterday, not sure I would have gotten my miles in! Here's she is at Eagle Eye Shelter (I think).

On the way back down the trail (I think we had around 1500 feet of elevation gain), I gave Mariah the car key so she could hang, as she is much faster than I and I was starting to drag - Thanks for waiting! I could tell I was dragging because I kept on kicking my ankles!

Here's an overview of last week's mileage:

Monday: 2.02 miles

Tuesday: 6.38 miles

Wednesday: 4.05 miles

Thursday: 5.53 miles

Friday: off (planned)

Saturday: 18 miles

Sunday: 8.80 miles

Total weekly mileage: 44.78 miles

Today is a rest day and then my second 10 day cycle begins! Have a great Monday!

Laura

10 days, 58.59 miles, 3 pairs

2010-07-29T18:55:00.000-07:00

The streak is over. 10 days of running. I logged a total of 58.59 miles over the 10 days. In three pairs of shoes. I'm feeling quite proud.

My training schedule called for 60 miles. So I'm 1.41 miles short. I was tempted to go out and do 1.41 miles this evening to hit the target, but instead I'm doing laundry. Plus, if I did go on and tack on 1.41 miles to my 5.53 miles from this morning, would that make me obsessive? Crazy? Maybe. I should stay away as far from crazy as possible. After all, 65 days of training remains before race day!

My longest run was 14.67 miles this past Sunday. My shortest run was Monday - a pathetic 2.02 miles...I just didn't have anything more to give. Hopefully this doesn't disqualify the 10 day running streak.

With the exception of Monday, I felt strong and ready to go every other day. My IT band is a little cranky but nothing the foam roller and stretching can't fix. Next up 18 mile long run on Saturday followed by a 8 miler run on Sunday. Wish me luck!

Laura

Crossing Rivers

2010-07-25T12:53:00.000-07:00

Happy Sunday! Hope your weekend has treated you well. Yesterday I did a small run with the group, went to the Renaissance Fair with my friend Beth and then shopping at Nordstrom's Annual Sale. I bought a pair of Uggs. I'm pretty sure I vowed I never would, but there you have it, I did. I can't wait to wear them all winter long. Yes, they are ugly. But I think my feet will appreciate them.

And another note, and please take no offense, but I'm not sure why the Renaissance Fair is of interest. If I were to elaborate, I certaintly would offend, but one need just go here and understand why we have an obesity epidemic in the United States. Can you say, outdoor mall food court? Cheesecake on a stick? I should stop, I'm sure I've offended someone...One more thing, we did see two guys in costume, with one of the dudes' white cheeks on display for the world to see. OK, so maybe there was a little that was of interest...

I just finished day 6 of 10 days of running in a row. I'm tired, but not over tired. And yes, I feel strong. In fact, yesterday's run while short was my strongest run of the session. I was so happy to get my running mojo back! Here's my week:

Monday: Rest (planned)
Tuesday: 6.76 miles (including 2 mile time trial)
Wednesday: 4.10 miles
Thursday: 6.03 miles
Friday: 3.05 miles
Saturday: 6 miles
Sunday: 14.67 miles

Weekly total: 40.67 miles

This morning I tackled part of the Bear Chase Race course. Oh my. Part of the running group was meeting up and I decided to start out a little earlier. That was a good decision. Apparently, I do not know my right from my left and tacked on an extra 2 miles to my run. Even so, it was a lot of fun. I've run parts of this course, and Mt. Carbon didn't seem as hard as it did the first time I did it. Plus it really is a "baby" mountain.

Kinda weird how the sky is white? It really was sunny.... Anyhow, after you come down Mt. Carbon, the real fun begins. Not one. Not two. But three river crossings. Well, creek crossings...Here's the first one:

And crossing #2:

And the last crossing (and the deepest):

These are my first water crossings and they were so much fun! After these crossings, you are about 7.8 miles into the 12.5 mile loop (if you know your right from your left). Up until this point, the course is varied crossing open meadows making your way through tree canopies along different creeks, etc. But after the water crossings, there is 4.7 miles of exposed trail, that is pretty straight and parallel for part of the way to a busy road and irrigation ditch. This was a hard part of the course for me. And I'll need to do 2 loops come race day, so I'll need to have some strategies to help get me through this section twice.

Before I sign off, an update of me facing my fears. Well, I failed in getting into my boss' two seater. After a few delays due to bad weather, I got cold feet and flew commercial. And I'm OK with that. There are better fears out there for me to face!

Laura

Embracing All Things Scary

2010-07-20T21:13:00.000-07:00

Last week's training was pretty solid. If you are a new reader, I'm training for the Bear Chase 50k on October 3 - my first ultra. Here's what the last week looked like:

Monday: 4.07 miles
Tuesday: 6.02 miles
Wednesday: off (planned)
Thursday: 6.05 miles
Friday: 2.06 miles
Saturday: 16.03 miles
Sunday: 6.0 miles
Total Miles: 40.23 miles

This week's training started with a bang! Well Monday was a rest day. And today, Tuesday - A 2 mile time trial. It revealed that I'm 30 seconds slower than I was a year and a half ago. I wish I had more recent data on more recent 2 mile time trials, but I can't find it. I knew I wasn't going to be magically faster - I just don't have the miles and speedwork in at this point. I feared the information, but I still showed up...

Anyhow, it is what it is. Boy, how I hate that expression. However, its the truth. I can make excuses or I can embrace it. So I'm embracing it. Embracing the fact that I am not fit as I once was. Embracing that I have a lot of work ahead to get where I want to be. Embracing the doubt of whether I'll get to where I want to be. And I remind myself, its just a snap shot of where I am today. Come October 3, I'll be in a different place.

Today also starts 10 days of running. I'm embracing my training plan as well. Honestly, I asked my Coach first if this was "for real" or had he made a mistake. So I tried to get out of it before truly embracing it. I know 10 days of running will require focus, stretching, icing, sleep and good eats. I will be embracing all of that! When I saw 10 days of running, I immediately went to fearing injury. But instead, I am embracing the gains in strength and power that I will feel at the end of 10 days.

Tomorrow I am headed to Cortez, Colorado. I have fabulous water clients down there. And I had an option. Fly commercial or fly in my boss' two seater plane. Here's a picture of his plane:

I call it the bumble bee. It looks far bigger in this picture than in real life. My first inclination was to fly commercial because I was so frightened when I went up in the plane last time. But then I decided to embrace the fear and conquer it. So if you don't hear from me, then you know I should have honored my fear because we crashed into the side of a mountain. Seriously though, for many many years I hid behind an extra 100 pounds of weight because I was afraid. So each time I embrace a challenge or fear in a way that lets me try to conquer it instead of letting it conquer me, I feel like I'm making up for lost time and showing myself that I won't live a life directed by fear.

One of my favorite quotes that might sum up my intentions:

Life is not a journey to the grave with the intention of arriving safely with a pretty and well-preserved body, but rather a skid in broadside, throughly used up, totally worn out and loudly proclaiming: "Wow! What a ride!"

I wish I knew who said this to give them well-deserved props!

I know I promised a post of goals. That one will have to wait until next time. Have a great day!

Laura

Here I Am...

2010-07-15T06:55:00.000-07:00

Here I am...I haven't left.
Sorry I missed my Sunday once/week check-in but this past weekend was a little chaotic. Here's what I brought to last week's training:

Monday: Off (planned)
Tuesday: 4.04 miles
Wednesday:Off (lazy)
Thursday: 5.57miles
Friday: Off (lazy)
Saturday: 10.0 miles
Sunday: 5.71 miles
Not stellar. But solid. OK, maybe just somewhat solid. And my training schedule did call for a "recovery" week. I'll take somewhat solid because I'm working on stellar this week.

The trail run was fun! I decided to hit the Apex/Enchanted Forest route again.

While I didn't run with Mariah, I ran into her on the trail where she reported seeing a moose! All I saw - lots and lots of wildflowers...

I started later in the morning and it really heated up, so I decided to spend more time on the Enchanted Forest trail because it has some really awesome shade!

Here I am...a year older.
Last Thursday was my birthday! Happy Birthday to Me! I was fortunate to celebrate often with friends. I am the new owner of an orchid (which I hope I don't kill), a bouquet of sunflowers, and a red velvet cupcake. Well, the red velvet cupcake is gone...trust me, it was yummy. The favorite part? The right frosting to cake ratio. See...

And my mom sang me Happy Birthday! Yes, I'm 44 years old but this girl still likes it when her mom calls to sing her Happy Birthday!

While I hate admitting I'm 44, I don't feel 44. I feel much younger! I also think I look much younger, if I do say so myself. And I do!

Here I am...with time on my hands.
This past weekend's chaos resulted in me becoming a girl sans boy. Sigh. Sudden. Shocking. Surprising. So I'm going through the normal craziness of sadness, loneliness, regret, hope, anger...you know all the stages of saying good-bye to a relationship. My heart is broken. But just think, in a few months, I'll have match.com stories to share! If you are looking for a match.com fix right now, I direct your attention to "Its Always Sunny in Colorado." Some interesting match.com stories that made me laugh and then groan. Us human are quite an interesting bunch in our search for a companion.

Here I am...with renewed (and new) goals.
What better way to get through a relationship then revisit some goals. I think I'll save those for my next post! But one of them is posting on a more regular basis! Have a great Thursday!

Laura

Pushy Friends

2010-07-04T18:11:00.000-07:00

Do you know what this? Using my handy National Audubon Society Field Guide to the Rocky Mountain States...I'm guessing an Elk Thistle. But then I did an on-line search and now I think it is a Musk Thistle. What do you think? If it is a Musk Thistle, well that makes it a noxious weed in Colorado. If it is an Elk Thistle, then its a wildflower. Anyhow, this is just some of what I saw this morning on my trial run out on the Apex and Enchanted Forest trails.

I have awesome friends. Some are cheerleaders. And some are thinkers (you know, rational - all the time). And some are pushy. While I love all my friends, I hold a special place in my heart for those who are my pushy friends. They don't accept mediocre or fine. They see the possibility in every opportunity. And they believe I can accomplish things I don't always think are possible.

The past few days I've had great times with some of my pushy friends. Kari kicked my pathetic butt at bootcamp after getting it to Vail Pass on the bike just last weekend. At bootcamp, she reintroduced me to my triceps and abs when all I wanted to do was drink beer. Feeling my abs and triceps the next day (and the next day) reminded me of how strong I was when I was regularly strength training. And Mariah, well she led by example this morning on our 5.5 mile trail run. Running up hill like a damn happy mountain goat - really she was floating up hill as I gasped for air. I said "I think I can" and she correct me and said "you can." Running the backside of the trail was awesome and freeing.

Thanks to my pushy friends. It was a solid training week.

Monday - 3.13 mile run
Tuesday - 5.59 mile run
Wednesday - Rest Day (unplanned - just lazy!)
Thursday - 5.57 mile run in the morning; bootcamp in the afternoon
Friday - Rest Day (planned)
Saturday - 14 mile run
Sunday - 5.5 mile run on trails
Total miles: 33.79 miles

No bike this past week. Tomorrow is a cross-training day - and no bootcamp classes are being held due to the holiday. So I'll be on my bike!

Laura

OBC: Baby Steps

2010-06-27T15:58:00.000-07:00

I love my Toyota Corolla. Its reliable. Has pretty decent gas mileage. However, it takes it a little while to get from 0 to 60. Not unlike me with Operation Bear Chase. I set some lofty goals on Monday...and I'm going to have to work a little slowly in making it all work. Even so, I am pretty happy with this past week.

Monday: 4.05 mile run
Tuesday: 6.04 mile run
Wednesday: Bike to Work Day: 13.0 miles bike
Thursday: 5.06 mile run
Friday: REST
Saturday: 12.23 mile run
Sunday: approx:23 mile bike ride (out and back from Frisco to Vail Pass - about 1700 elevation gain)

So that equals: run 4x and bike 2x. Next up this week, adding bootcamp.

Today was a pretty special day. I forgot my camera today. Which is a total fail because the bike ride was incredibly beautiful. I'm blessed to have wonderful friends who motivated me to tackle the Pass, instead of passing on the Pass! Feelin' kinda like superwoman!

Hope you all had an awesome weekend!

Laura

Operation Bear Chase

2010-06-21T06:37:00.000-07:00

Less than 15 weeks. 103 days. That's all that remains before I tackle my first ultra - the Bear Chase 50K. GULP.

I'm really not at the starting point I had imagined. Not running for the past three weeks was not how I had hoped to start the training season. But enough of the whining. Well, probably not enough with the whining, I expect a lot of whining between now and then. And during too. Anyhow, today marks the beginning of Operation Bear Chase. I think I'll call it the "OBC" for short. And what will this comprise? Running 5-6x/week. Bootcamp/Cross-training 2-3x/week. Biking 3-4x/week. Eating better. Getting more sleep.

Today kicked off with 4 miles. Conditions: 63 degrees and 80% humidity. If you know Denver, you know we rarely see humidity this high. Heck rare to see it half that. I was dripping in sweat. But it felt good to get the OBC started...just think a 50K = my run this morning X 8. Lots of fun!

Happy First Day of Summer!

Laura

Welcome Back Old Friend!

2010-06-16T08:48:00.000-07:00

Today I went for a 3 mile run. Just in the neighborhood. And it was the best run ever. Well, maybe that's an overstatement, but I haven't been able to run since May 29th. That's a long time to go without running. So I just wanted to wrap my arms around this one and hug the heck out of it! And, I definitely wanted to throw a party!

The first mile was a .25 mile run/.25 mile walk effort. The second mile was a .50 mile run/.50 mile walk and the last one was a full out run. While there is a little discomfort, I think I'm back! I expect to be smiling all day long...

Laura

Pinch

2010-06-03T05:46:00.000-07:00

Thankfully the diagnosis is pinched nerve. That's so much better than something being torn. I guess the posture on my bike, the uphill portion of my hike, a weak core and sitting at a desk all combined to aggrevate the nerve. Prescription: no running, no road biking, no bending forward without bended knees (harder than you think), and some core building exercises. Fingers crossed I can return to regular exercise soon!

Laura

Happy National Running Day!

2010-06-02T10:26:00.000-07:00

Did you know it was National Running Day? What are you doing to celebrate? This morning, I should have been on a nice run to celebrate! However, I did something to my knee on Sunday. I wish I had a story to relate this knee pain to some awesome run, hike or bike ride. Alas, I cannot. Nope, it was from an everyday activity. As I was getting up from the couch, my knee locked and there was a great deal of pain. I was hiking a mere hour before. And the day before a beautiful 20 mile bike ride. And the day before a nice 4 mile run. I'm going to see a wonderful doctor this afternoon to see what's really going on. Wish me luck so that I'm healthy to celebrate National Running Day...maybe a few days after...in the meantime, why aren't you running so that I can live vicariously through you?

Laura

Red Velvet Cake Mania

2010-05-18T06:19:00.000-07:00

Ever since Savannah, I've been a little focused on red velvet cake. You see, when I visited, I had not one but two mini Red Velvet whoppie pies. And they were amazing!

And now it seems like I see red velvet cake every where! Last night, while waiting for my dining companions, I overheard two friends discussing red velvet cookies. And it is prevalent in the blog world - in this blog in cupcake form, and this blog in pancake form and now it is May's feature flavor at LaMar's - donut form! And I must have it. You could call this a bit of an obsession.

I thought that my new obsession would be a good incentive to kick start some serious cross/strength training. Come July, it will be a year since I last regularly strength trained. And I feel it. I'm not strong. Some parts are more squishy than they should be. So last week, I joined BCOR.

Not because they give out free Red Velvet Cake...no because I was looking for a strength routine that didn't involve a lot of planning on my part - I'd just have to show up and follow. I'm lazy like that. Lucky me, BCOR has a lot of places around town and there is one close to me. And it gets me outside. For some reason, the thought of going to a gym is not working for me!

I have incentive to attend BCOR because I paid for it. But I wanted just one extra push to get myself to class on a regular basis. Here's the deal: I earn one of those Red Velvet beauties (in donut form) if I go to BCOR three times in one week.

Last week was a big FAIL. I got to BCOR twice, but three times is the charm to the promise land. So this week, I'm more focused than before! One class down, two to go.

The boy suggested that I had earned 2/3 of a donut. Which was real sweet. But I'm in this for the all or nothing kind of incentive. Plus, could I "only" eat 2/3 of a donut? Let's be serious. Stopping after one donut is an accomplishment in itself.

BCOR has been a welcomed change to my usual running routine. I attend the morning session from 6am to 7am. And I'm trying to attend Monday, Wednesday and Friday. So far, BCOR has been a lot of lower body workouts (lunges, squats), cardio (sprints), and core (crunches) and combination exercises like the BURPEE. Gotta love the burpee, right?

I'm hoping to stick with the three times/week through June and then I'll probably go down to two times/week to make room for more running. BCOR plus running on Tuesday, Thursday and Saturdays, well didn't seem to be enough in my effort to really cross train. So say welcome to my new road bike:

Isn't she beautiful? Yes, I've decided she's a she but I'm not sure if I'll name it. Have you named your bike? I have a mountain bike but hitting the pavement on my mountain bike was painful. There was little joy there. The tires gripped the road and I could never really fly. But my new road bike is awesome. On Sunday, I went out on my maiden road bike voyage. I had a blast, but I still need to work on my clipless pedals. Let's just say I went 14 miles with only one foot actually clipped in (yes, I'm a chicken). But I hit speeds approaching 20 miles/hour and that was way cool. Probably not epic in road bike terms but so fun!

All systems are now go...except for the food and alcohol intake. I'm really struggling in this department. But I firmly believe it will all come together. As I feel stronger, I know I'll care more about what I eat and in what quantities. And then I'll need to find a better incentive than a red velvet cake donut!

Greenland 25km Race Report

2010-05-06T06:51:00.000-07:00

Here I am. You all probably thought I disappeared! I owe you all a post or two on Savannah! But first, how about a little about running...

This morning was an awesome 4.5 mile run around Wash Park. It was unremarkable for its distance and pace, but it felt great...and made me think about some future running goals and that they are well within my reach, even if I thought them once impossible. Maybe it was magical because I hadn't run since Saturday and I missed it so much!

On Saturday, I lined up to run my first 25km race at the Greenland Open Space. That's me right before the race, all clueless and happy. The Greenland Race offers a max of 550 runners three options 8 miles, 25km or 50km. Last year I did the 8 mile race and this year, I had my sights on the 25km. One of the members of my pace group was volunteering at the race and snapped my photo on her ipod at the start! Greenland Open Space is beautiful...

And Pike's Peak is the backdrop!

All week long I was worried about the weather and course conditions. A week prior, the open space had a foot of snow and rain was predicted throughout the week leading up...so I expected a muddy course with perhaps some snow. Plus, the weather was predicted to be cloudy, chance of snow/rain mix, and temps between 24 - 43 degrees. This is a course that is also known for its wind. Fun, right?

Thankfully it was 30 degrees at the start and the winds seems non-existent. And the sun? The sun was out in all its glory. Absolutely perfect weather conditions for a great race. At 8:00am sharp we took off. I had three goals: 1) have fun; 2) maintain a faster pace than last year; and 3) don't wimp out and only complete one lap (one lap = 8 mile; 2 laps = 25km; and 4 laps = 50km).

First lap was great. I was faster than last year, having fun, and I didn't wimp out and end my race at 8 miles! The first lap course was in OK condition. Some mud, melting snow, tiny streams of water, snow, and ice. The same person from my pace group who snapped my photo at the start at the aid station where you turn around for the next loop, and it was nice to see a friendly face.

The second lap is when the wheels came off of this bus. My mind was in it and my legs were not. I really struggled finding enough power to make my mantra (which I adopted from my Coach) come true, "Unrelenting Forward Motion." After mile 10, my body was done. Things had warmed up a little and the course was far more muddy than it was the first lap. Even though I was "done," I had 5 miles to go, which then become a slow and uncomfortable march. Even so, I enjoyed being out on the trail, enouraging the strong runners who lapped me and who offered encouragement right back to me. A few fellow runners on the course said, keep smiling, you'll get to the finish. I had a fun time, even if my body wasn't ready for it. And this is most important. It has taken many races for me to have fun. This is a gift. Life is too short to do something you don't enjoy. I love running and I wanted that for racing. Finally, I feel like that happened. I also think the small race and the fact that it was a trail race also made the difference.

But what happened? In retrospect, I was not ready to take on the 25km. I've been inconsistent with my training runs, especially during the week. And since the marathon, I've only felt good for around 8 to 10 miles in my long runs. In the past month, I have not consistently gotten 7 hours of sleep each evening. And I have not paying too much attention to my diet. So what does the race mean to me? It is a sign that I need to get back to what has worked for me in the past. Good sleep. Good nutrition. Consistent training - both running and strength training.

Garmin showed the race distance 15.67 miles. And I think there was 1600 feet of elevation climb. Hard but fun work. Official race results are incorrect- by about 16 minutes too slow, but the race director said he would correct that. That's never happened to me - wanting to change the race results.

Thanks to all the Greenland volunteers. They are there for a long time and do a great job at cheering folks on.

This weekend, I'll fill you in on my trip to Savannah...Have a great day!

Laura

Weekend Happenings

2010-04-20T13:21:00.000-07:00

What a marvelous weekend!

In the name of charity...
On Friday evening, I think I got an ab workout. My stomach hurts from laughing so hard at the Firemen Auction for charity event that I attended. The Firemen were very nice and the women were out of hand so much so I think my abs will never be the same. Mind you, this event took place in Colorado Springs. A location I tend to think is quite conservative. I'm here to tell you that there are 400 women who don't fit my description of conservative. The good news is that this benefit raised money for the Women's Resource Agency and gave me quite a healthy dose of laughter. I even bid on a fireman. It was fun. I sure was glad to have not been the highest bidder! Even though bachelor encouraged me to bid, I might have had some explaining to do.

14 Miles
On Saturday morning, I joined our group for a nice run on the Highline Canal. I felt ready to have a good run and I'd have great company for the first six miles. But as you learn in endurance running, you just don't know when the wheels will come off. At about Mile 10, my body decided it had enough. Could have been the poor sleep I have been getting. Could have been cutting back my calories. My mind was ready to finish the remaining 4 miles quickly but my legs really weren't happy about it. Seriously, my legs just didn't have any strength in them. However, when your car is 4 miles away, you have no choice, eh? I very slowly made it back to the start area, never so happy to see my car.

Honestly, this 14 mile run and my Monday and Tuesday runs have made me nervous about the Greenland 25K that is less than two weeks away. I'm hoping the running gods will show me a little love tomorrow and Saturday. I'm sure if I slept more than 5 hours a night, I might not even need running god intervention.

After the 4 mile slug-fest at the end of a perfect 10 mile run, I showered and took a hard 30 minute nap. It's been a long time since I've taken such a hard nap after a long run. Ate a little lunch and then went and got my hair done. A nice way to spend a Saturday afternoon.

Deer Creek Canyon Park
Sunday morning brought me to Deer Creek Canyon Park. I'm still amazed that these locations are so close to Denver. A quick 30 minute drive and nothing but beautiful open space. Space like this...

I was joined by two friends and one precious border collie.

We didn't have a plan of how far or how long. At least I didn't. All I had on my dance card for the day was a meet-up with the boy at around 6:00pm. My patient friends even waited for me while I chatted with the boy on the cell phone on the trail. This is probably bad trail behavior but the boy makes me smile.

At the end, I think we went 4.56 miles in a little over 2 hours and 15 minutes. At least I think so. My Garmin magically turned itself off. And this was after I forgot to turn it on when we headed out.

It was a great trail. Lots of different terrains and conditions. Even some snow so puppy could cool herself off.

And we also saw two hawks. What a way to spend a perfect Colorado morning!

And what was the wonderful capstone to the weekend? Hanging out with the boy! Life is good.

Other happenings...I lost 1.6 pounds this week. Going back to Weight Watchers is a good thing. I think my lack of confidence in running is related to my feelings around gaining back a few pounds. Feels good to be doing something about it instead of complaining or whining. Action is far better than words.

And tomorrow evening (technically Thursday morning) I will be on a plane to Savannah, GA!! For five days, four nights of relaxation with my best friend and her mom. I'm determined to enjoy myself and not gain weight. Wish me luck. With Paula Deen food, this might be a little tricky. I promise lots of pictures when I return!

Laura

Sleep Deprived

2010-04-16T15:25:00.000-07:00

Even though this day has dragged, I'm glad the weekend is here! I hope you have some fun plans. This evening, I'm heading down to Colorado Springs to check out some Firemen. Never fear though, its for Charity! It's my civic duty actually.

Tomorrow I have a 14 mile run with the Group. I'm looking forward to being on a crusher-fine trail. And then in the afternoon, I'm spending a lot of time and money getting my hair done. Sunday should bring a nice hike and some free time...hopefully with the bachelor.

Time with the bachelor is the reason for my sleep deprivation. And I wouldn't have it any other way! It has impacted my running, so I'm hoping to become a little more disciplined because I'm not as happy when I miss a run. This week, I did 5 miles of speed work on Tuesday and then 6 miles on Thursday. So I missed my Monday and Wednesday runs. This is no good! But the Thursday run was really great. The weather was perfect, the birds were chatty from beginning to end, and I was about 2 minutes faster than I was last Thursday. But let's not even discuss any further progress on P90X. Does it count that my new dumbbell weights arrived?

On the upside, the time with bachelor has been fantastic. And this past week, my eating is well balanced in quality and quantity. Finally. On Monday, I joined Weight Watchers, mainly out of frustration. And then a small group of us from the running group made a 4 week challenge. We each contributed $20 and the person who loses the highest percentage of body fat will win the pot! These two things were just what I needed. I'm back to logging my food - and this really helps center me. I've been keeping my calories around 1600/day and this seems manageable to me. So all in all, my lack of sleep has been tempered with good eats. Sorry, no pictures. I'll try to get back on the blogging and picture wagon this weekend!

I'm hoping next week is a week to rejuvenate.

And since I'm going to Savannah, how can I not rest and relax? On Thursday, at the very early hour of 1:30am, I'll be on my way to the land of humidity, beautiful flowers, a great historic district, beach, and Paula Deen food. What else does a girl need? Well, the bachelor as a traveling companion...a girl can dream, right?

More about my admiration about Paula Deen later. She won me over when I saw her wrap a ham in pastry dough and then glazed it with an orange sauce. And I don't even eat ham!

Laura

P90X Fail

2010-04-09T17:06:00.000-07:00

Monday started out so promising. And then the wheels of this P90X operation came falling apart. Monday was the only P90X workout I got in. Oh Tony Horton, I know you are disappointed in me. He would make some comment about not bringin' it and give me an ol' failing grade...

I'm not giving up. Next week is a new start. And I think I'll start my P90X week on a Sunday, when I have a lot more time! I'm also thinking of trying to do two or three workouts this week as a way to ease into it, instead of going from zero to 60 in under a minute.

So what happened to the P90X operation? It was a busy week with the bachelor. Lots of good times and little sleep. And at the end of the day, I won't skip a run for P90X. I had a fabulous 5 mile speedwork session on Tuesday which tested this Buttercup's muster. On my last lap it started to hail.

Yes, that's right, it hailed while I was running. I'm not sure if I knew it was my last lap or the hail made it so...in any event, I had some good acceleration laps. And then on Thursday, I had a really great 6 mile run. I pushed myself a little bit more because I ran with someone the entire time - the benefits of running with others.

The weekend arrived early for me when the boss gave me the afternoon off. What does a girl do with such free time? Well, I went to Costco and am currently doing laundry. Exciting stuff, no doubt but the only night I was home this week was Monday! So I needed to do a little catch up.

I love Costco. I know I'm not the only one...even bachelor loves Costco. Today's trip I stocked up on hummus, clementines, apple slices, spinach, sunscreen, water with bubbles, chicken burgers and sundried tomatoes...

Tomorrow I have a 10 mile run with the group. And then I think bachelor and I will do something on Saturday evening. Sunday will be a hike with M & K and lunch or afternoon cocktails with other friends. I also hope to cook something...I didn't forget about that New Year's resolution...Hope you all have an awesome weekend!

Laura

P90X Day One

2010-04-05T19:50:00.000-07:00

Ha. Ha. Ha. Oh. My. Day One was chest, back and abs. And if yesterday's fitness test is any indication, I might be a little sore tomorrow. Actually, I was a little sore by 11:00am. The workout was hard, but Tony Horton is encouraging, shows you different adaptations, and encourages you to push through. While not a connoisseur of workout DVDs, I've seen a few and this is by far the best!

Today's workout included variations on the pull-up bar and many different types of push ups. 52 minutes worth. Only a few exercises involving dumb bells. It was fun. Felt good to get back to strength training. And then a 16 minute ab routine. Could I keep up? Definitely not. But this is only Day One.

The pull-up bar. Rest assured I am not doing unassisted pull-ups. Wouldn't want you all to be thinking I am super woman! I managed 1/4 of an unassisted pull-up. Well, maybe it was an 1/8 of an unassisted pull-up. But I am rather proficient at hanging on the bar - but as a friend kindly pointed out, that isn't going to get me anywhere. So my pull-ups were assisted by the chair, but I could still feel the burn!

Last night was movie night with the bachelor, so I didn't get to sleep until midnight. Needless to say, I had time to get the P90X workout in, but not enough time to get my run on. I think balance between life, going out, work and running this is going to be tough to fit it all in. Especially because above all else, I'd rather be running!

Before you start P90X, there is home work. So, after yesterday's hike with M & K, I took the P90X fitness test. You write down how you do with different exercises - pull ups, push ups, vertical leaps, toe touches, wall squats, etc. While P90X might take me 180 days to get through, I'm motivated.

Hope you had a great start to your week!

Laura

And the Winner Is...

2010-04-03T12:45:00.000-07:00

Hey Gang. Well there were a total of thirteen entries. And using the True Random Number Generator the result was....Number 5!

Here's the proof...sorry for the blurry image...

And the number 5 comment was provided by Mariah! Congrats Mariah. The promotions person from CSN will contact you to see if you what you are going to order...barstools or otherwise! Thanks to all who participated.

On the Run Eat Date front...well, this morning was a great 12.25 mile outing with the running group. The weather was perfect! Sunshine...great temps and good company. My legs are still weak but the knee pain I had on Thursday disappeared! That made me quite happy. I was going to meet up with the bachelor today but we are going to try for tomorrow instead. Disappointed. But now I might attend a 40th birthday party instead. Decisions Decisions. Hope you all are having some great weekend weather.

Laura

Finally It Arrived!

2010-04-02T06:18:00.000-07:00

First things first. If you haven't signed up the the giveaway, go to my Giveaway post and leave a comment. You could win $30 credit to CSN stores to purchase your item of choice from over 200+ stores!

OK...guess what arrived yesterday? After much back and forth and having to wait for it to arrive, my P90X is here!

I'm quite excited. And I'll start my P90X journey on Monday. I'm sure I'll have some entertaining blog posts as I try to tone and become a lean machine! It looks pretty intense and I'll spend the weekend going over the materials, taking "before" pictures and measurements, and figuring out how to integrate P90X into my running schedule.

I'm happy that Friday is here. I have a ton of work to get done but I'm going into work a little early to get a jump on it. Even with this works stress, I'm excited the weekend is here. On tap for me: a 14 mile run on a hilly course (fun!), time with the bachelor (who I really really like), and a hike with some fabulous ladies. Maybe even a little easter chocolate too.

Have a great Friday. And if you haven't signed up for the giveaway, you have until 5:00pm Mountain Time to do so!!

Laura

Giveaway!

2010-03-31T06:32:00.000-07:00

Here are some barstools...

And with today's giveaway...you could use your $30 credit and buy some at www.allbarstools.com . The great folks at CSN are providing a $30 credit to any of their stores. Not in the market for barstools? That's OK, because they have over 200+ stores....where you could use your credit towards a waffle maker, bedding, dumb bells, really your choices are endless. I didn't know much about this Boston based company - but they are the top 3 online U.S. retailer of home and office goods. They have so many stores including shoes, cookware, exercise & fitness equipment. And barstools of course!

So how can you be entered in the $30 credit giveaway? There are two ways: Leave a comment, telling me the location of your favorite barstool - home, watering hole, soda shop. And if you are a follower of my blog (current or signed up just now), tell me in your comment that you do and you'll earn another entry. The contest closes on Friday at 5:00pm Mountain Standard Time. I'll announce the winner on Friday or Saturday. The attorney in me wants to outline a whole bunch of rules, but we'll keep it simple!

My favorite barstool location? Has to be Lola restaurant. Nice views of downtown Denver and great margaritas. And brunch on the patio is divine.

How did CSN find me? Well, I won a CSN credit give away over at Peanut Butter Fingers and they are passing the love on to one lucky reader over here.

In other news...I overslept again! Which I feel terrible about as I left a friend high and dry at Wash Park. I hope I'm not getting sick. I really don't oversleep! Unlike yesterday, I made it outside for a nice 3.14 mile run. It was a beautiful 60 degrees out at 6:15am - so crazy beautiful! I really didn't want to come back inside. If you live in Denver and you haven't been outside yet....why not?

Have an awesome Wednesday!

Laura

Playin' Hooky

2010-03-30T06:06:00.000-07:00

This week I'll be hosting my first giveaway! And while this isn't the prize, it is somewhat related to barstools. I'll announce details tomorrow!

This morning I'm playin' hooky from speed work. I'm not sure it was a conscious decision or not. I forgot to set my alarm and slept through the coffee maker kicking in. A little bit too much good food and wine last night I suppose.

I intended to take pictures of my awesome meal, even remembered to put my camera in my purse. Alas, I totally forgot to take pictures! I went out with two friends. Our plan is to go out to a really nice restaurant once a month. To kick things off, we went to Olivea. And it was divine. I had the arugula salad with roasted golden beets, goat cheese and pistachios. Then I had the duck meatballs which was served on top of soft creamy polenta. Perfect. And we split the most amazing dessert I've ever had, a caramel and chocolate tart. It is not surprising that the pastry chef was nominated for a James Beard award, for the second time. Go Yasmin! If you go, you really must have dessert!

Have a great Tuesday!

Laura

How To Run In the Mud

2010-03-28T15:29:00.000-07:00

This afternoon I headed out to Green Mountain. I expected a little mud, but really hoped that the snow of the past week had melted and the trails had dryed. It was almost 70 degrees afterall...Ha!

Over optimistic. I should have known otherwise when a woman approached me to ask if I knew any less muddy alternatives. I assumed she was a little weak in resolve...However the views are still as beautiful, muddy trail or not.

I think I'm too cautious and girly to barrel through the mud. I just get way too concerned that I'm going to fall on my butt or that I'm damaging the trail, so I shouldn't be on it. I did enjoy the views for about 30 minutes and decided to make my return.

Do you know how to run in the mud? Here's what one blogger has to say about it.

This past week has been a nice if not slow return to running. On Tuesday I did a little hill work with the group, Thursday was a nice 3 mile run, and on Saturday I made my way 8 miles on a windy and hilly course with the group. This week, it is back to training. This time for the Greenland 25K.

Also this week - P90X should arrive. So between my foray back to strength training and my return to a running training schedule, I'm sure there will be more to share than I have been these past few weeks.

Have a great start to your week!

Laura

The Smells of Baking Bread and School Bus Exhaust

2010-03-22T19:57:00.000-07:00

This morning, I went out for a short walk around my neighborhood. On the training schedule this week, my last week of recovery, three runs - Tuesday, Thursday and Saturday. As I left my apartment building, the aroma of baking bread was in the air.

And then as I walked towards the local elementary school, the baking bread smell disappeared and was replaced by school bus exhaust. UGH.

This motivated me to pick up the pace and just up the road, the baking bread aroma returned. AHHH. Do I think many people were actually baking bread, probably not. Toast? Waffles or french toast? Warm bread for sure!

What does smell of baking break remind you of? It reminds me of growing up, when my aunts and grandmother would bake. Boy they could bake. Bread. Cakes. Cookies. And then I remember that for some time, my afternoon snack consisted of buttercream frosting roses made by a great aunt. Ah youth and growing up in rural upstate New York. I'm still a sucker for frosting roses.

Not much else is going on. I'm anxious to return to a full running schedule, but I know that recovery is important, so patience is a must.

The weekend was a great mix of rest and fun. On Saturday I went out for 6 miles, and met up with the bachelor to go to a Nuggets game. Sunday was about running errands and going for a 4 mile walk.

P90X, I am anxious for your arrival. This weekend I picked up one of the pull-up bars you place in your door frame. Ha! Well first I can report that it works - my door frame didn't creak and it didn't come out of the frame...but that could be because all I can do is hang from the bar....try as I might, I wasn't able to move very high. Oh how I need to strength train.

This past Friday brought some snow to Denver. And our coach moved our Saturday run to Sunday. But Saturday night I had plans with the bachelor, and I didn't want to worry about staying up too late. So at 9:00am on Saturday, I met up with a friend and her beautiful border collie! It was cold and the footing was not great until it started to warm up, but I managed to run/walk 6 miles...with about 60% running.

This snow is all melted now. But guess what? We are expecting another 5 to 12 inches on Wednesday! Spring time in Colorado....Summer will arrive soon, right?

Hope you had a great start to your week!

Laura

New Things

2010-03-19T06:07:00.000-07:00

Sometimes old things become new again...especially when you haven't experienced them in a long time.

There was a time that I would strength train two or three times each week. Faithfully. Ah, the good ol' days. Then...marathon training came along and I gave my permission to just run. Which is unnecessary and is a big mistake. There was a bit of a snafu with my P90X and I decided this morning, I can't wait around for it to arrive. So I did the ab routine included with my Bosu.

It was fun! I think the Bosu is my favorite piece of gym equipment. I was shaking on the bosu, so I think it was a good workout for my weak abs and lower back.

This rounded out a good recovery week of four 3 mile walks. I feel ready to run...and tomorrow morning will go for a six mile run...with the group if the weather cooperates! Right now, Denver is expected to get anywhere from 4 inches to a foot of snow. And just yesterday we had temps close to 70 degrees! This is typical spring weather for us.
While my ab workout was something old that felt new...some times new things are just that...new things. I'm not sure what is the "best" protein source, but I found this product over the weekend while grocery shopping. And I incorporated it into my Green Monsters.

Along with a scoop of this, my Green Monsters this week had 1 c. 1% milk, 2c. raw spinach, and a banana. I was hoping that the addition of protein powder will help keep me satisfied all morning long, eliminating the need for a morning snack. But that was a fail. Although I think my morning snack is more about stress eating and not actual hunger. I'll see what next week will bring. In any event, the Green Monster is still a great way to start the day! Yum.

This past weekend, I stocked up on some veggies.

Not pictured: apples and spinach. All to support my goal of eating more veggies and fruit. And while I'm still eating too many calories, at least each day this week I had at least four to six servings of fruits and vegetables each day.

And I roasted asparagus. I just couldn't pass by this beautiful and skinny asparagus - and it was on sale. Here's how easy it was...

I snapped the tough ends off of the bunch of asparagus. Washed it, put it on a baking sheet. I drizzled equal parts olive oil and balsamic vinegar. Sprinkled some see salt. And roasted it for 8 minutes in a 425 degree oven. Turn the asparagus half way through the cooking time. You might need longer time if your asparagus is thicker.

Before the oven magic.

And after.

I'm happy the weekend has arrived! I'm looking forward to returning to running and going out with my bachelor to a Nuggets game. Hope you all have an awesome weekend!

Laura

26.2 miles + endurance x heart = marathon

2010-03-16T20:00:00.000-07:00

Wow! That's worth repeating....

26.2 miles
+ endurance
x heart
______________
marathon

This was on the front of my running group's shirt for the session. I picked it up this morning at Speedwork. I didn't notice what it said until I got it home. And when I read it, well, I got a little choked up.

Just a few years ago, the idea of wanting to run every day, to take the time to commit to my well-being, to my health, was absolutely foreign. So the idea that I could complete not one but two marathons. Unbelieveable. Running is so incredibly empowering. No matter what your goals are. Whether you want to run fast or far or both fast and far. I've never met such a supportive community in my entire life. The running community embraces all who tow the line. Fast, slow, fat, thin, optimistic, grumpy, experienced, novice. All are welcome. Because the common denominator that binds us all is heart.

From our hearts comes the hope, the belief, the confidence that we can achieve all that we wish.

I'll never qualify for Boston. That's not part of my plan. I may never break a 9 minute mile ' although I'm going to try. But I will finish the Leadville 100. When I saw the shirt this morning, I just knew Leadville would happen.

Hope you all are having an awesome week.

Laura

New Start

2010-03-14T07:29:00.000-07:00

Happy Sunday! Did you remember to "spring ahead," lose an hour of sleep and change your clocks? A part of me is sad to lose the morning daylight, but I need to remember that it will now be light outside when I leave work! A great thing to foster additional activity. Maybe I'll be embracing my bike. Plus, that early morning sun will return soon enough.

My weekend has been full and I still have most of Sunday remaining. Yesterday, I had four miles on the schedule. I forgot how tired and how weak your legs can be after a marathon. There was no strength to run those miles, but I did get them in, walking as fast as I could. I then spent the day in Colorado Springs with my best friend, eating yummy food and shopping. The shopping was fun and reinforcing. I'm feeling out of control with my eating. And yet, I still fit into a size 6/8. Its amazing how poor eating can change how you see yourself. Still, I want to feel in control with my eating.

This morning, so many of my friends are running the Runnin' of the Green! I wish them all great fun and good luck. It is a 7k fun race with a great party at the end. My plan was to go down and cheer them all on, but I decided to skip it to go into work. It will make the week less stressful if I get a few things done today, before the week begins. This was the most challenging work week for me in a long time. I know part of the feeling was due to the fact that I wasn't working out, so there was nothing to get rid of my stress. But other parts are due to the fact that the responsibilities have increased significantly, with a lot of litigation deadlines. I love my work and I know as I gain additional experience, the stress will become less.

The beginning of the week brings a new start for me. I need to return to healthy eating and regular strength training. I think a lot of the blogging world is looking for a new start...lots of discussions around getting back on track. Here are my goals for the next eight weeks:

1. Eat more veggies and fruit.
2. Eat less processed foods.
3. Stop eating at 7:30 pm.
4. Limit drinking of alcohol.
5. Move every day.
6. Start P90X.
7. Stay hydrated.
8. Log calories.
9. Get at least 7 hours sleep/day.
10. Try new healthy recipes.

Wish me luck!

Here's a nice recipe for a marinara sauce that I adapted from Food & Wine. I think it lends itself to your own creativity as it provides a great base.

2 T olive oil
4 cloves of garlic
2, 28 oz cans of whole tomatoes
2 T tomato paste
1/2 c. red wine
onion powder
garlic powder
fresh basil

In a stock pan, heat olive oil. Add garlic cloves (whole). Sautee garlic until fragrant. In the meantime, open cans of tomatoes and by hand, crush the tomatoes. Add tomato paste to garlic and cook for one minute. Add remaining ingredients, except fresh basil. Adjust onion and garlic powder to taste. After the garlic had softened, I took the cloves out and sliced the garlic. Simmer until reduced by 1/4 or 1/3. Then, add fresh basil. And serve. Or freeze. Remember this is a marinara sauce...so its a simple one. You could add veggies to the sauce as you wish (mushrooms, zucchini, etc.).

When I went to look for fresh basil, the quality was either poor, or it was only available in very large quantities. So I used the following "basil in a tube"

This is fresh basil in canola oil. It was a good substitute for fresh basil, better than dried, but if you can find fresh basil, use it.

Here's to a new week, a new start on healthy goals!

Laura

Marathon #2 Race Report

2010-03-10T06:31:00.000-08:00

I have returned triumphant from Little Rock, Arkansas! My short race report: I had an awesome race. I PRed (personal record) by 15:36. Even though this was far short than my lofty goals, it is a PR that I am very proud of. More importantly, I had a great time! And as some of you know, the words "race" and "good time" are rarely used by me in the same sentence!

Here's the VERY long report:

Tight Gluteus Medius
The week leading up to the race, I thought my IT band was really cranky. Not along the leg or knee, but in my butt. I also pulled my hamstring in the same leg (left side). On Wednesday, I went to a fabulous massage therapist who happens to be quite an accomplished runner. She worked my legs the entire hour and told me I had a tight butt, especially my gluteus medius. Yes, the fact that I have a tight ass has been the joke around the office. If only my ass was tight. Only the muscles were, not the layer of padding. Why were my muscles so tight? Because I don't stretch. And I have weak hip abductors. So now, I'm a reformed supporter of stretching. I was concerned about the discomfort, but it wasn't going to stop me.

Pre-Race Travel
All week long I fine tuned my packing list. If you don't have a packing list, I highly recommend creating one before your race. The morning of or evening before your departure, you merely check things off your list. It was the least stressful packing experience. On Friday, I made my way to Little Rock from Denver via Houston with no problem. I arrived at the hotel around 6:30pm. I went down to the front desk after dropping off my bags to speak to the staff about where I could walk to get some dinner. I really wanted to walk and stretch my legs. But I was told it was not safe to walk alone at night around the hotel. Oh no! Instead I ordered Chinese take out. As my food arrived, I ran into a member of the running group and discussed plans for the next day. Lights out at 10pm. But sleep did not arrive. My room was overlooking the interstate and across from the ice machine. Pretty sure any loud noise disturbed me. Note to Self: Add ear plugs to your packing list!

I joined the group at 9:00am for continental breakfast. This was a substantial breakfast offering...homemade waffles, eggs, and biscuits & gravy. I had some oatmeal (unfortunately the instant stuff was really yucky) and some eggs. On a biscuit. Three of us went to the expo while the others checked out the Pharaoh exhibit. The expo was the usual. You had to walk past vendors to get to the packet pick-up. I understand why they do this, but I don't think they should. Most people will check out the vendors. I had my packet to pick up plus one of my friends who was catching a later flight in & who would room with me that evening. I purchased a cute pink long sleeve tech shirt and then picked up a code for guaranteed entry to the Marine Corp Marathon for my friend (one of the perks for racing this race) and then had lunch. We then connected with my roomie and joined her why she ate lunch.

Bill's Place
In the afternoon, three of us headed to Bill's place, also known as the William J. Clinton Presidential Library.

The highlights for me were the Oval Office replica and Madeline Albright's pin exhibit.

Did you know that Madeline Albright had an awesome pin collection, and she would use her pins to send messages to certain world leaders. Here I think she was speaking to me...eat more vegetables!

I took a nap and then nine of us headed to the pasta party at the Peabody Hotel. Except for the loud music and absolutely freezing cold room, it was a good pasta dinner. I carb loaded on two plates of pasta, a little side salad, one roll, and just a taste of the apple and peach cobblers. And lots of water. It was great to have almost our entire group together before the race!

Then it was time to get ready to race and sleep.

As we made our way back to our room, there were quite a few people milling outside the hotel waiting for the shuttle to take them to...country music nirvana. I guess. George Strait. Reba McEntire. And Lee Ann Womack. Oh no. Lights out around 9pm. But at midnight, the country music fans returned to the hotel in celebratory fashion. And the party continued until the wee hours. I couldn't even face the clock to see how long the roving guests and slamming doors kept us awake. Note to Self x2 - Really. Need. Ear. Plugs.

Pre-Race
Up at 5:00am. Shower. Drink coffee. Eat two slices of bread and peanut butter. Plus two Immodiums. And two glasses of water. Apply sunscreen, opt for running skirt and sleeveless shirt with throw-away sweatshirt and gloves. Remembered to apply body glide to my toes, since last marathon got a blister. Three of us catch ride to the start with some gentlemen who are running second marathon in two weeks. One guy ran the marathon with mardis gras beads. I didn't ask. But I did wonder if he used body glide.Rest of the group takes the hotel shuttle.

I added the Perks Pavillion to my race registration. Promise of good food and shorter porta potty lines. Didn't care about the food pre-race but was real interested in the heaters, chairs to sit on, and shorter porta potty lines. They even had soap and water so that you could properly wash your hands. My kind of nirvana. Met up with a couple of others in the Open Corral and sooner than later we were off! Partly cloudy skies. Temps in the low 40s.

Miles 1-8
My strategy was to only worry about the mile I was running. Not to think too far ahead. Every time I wanted to focus on how crowded it was, I immediately dismissed it. This was about focusing on running, pace, form, and enjoying the sights. It worked. This was the best start to any race EVER. I was never annoyed. I was feeling quite peaceful. OK, I was annoyed by one thing. Why did it seem we were always going up or down a hill? I would slow it down on the uphill and speed it up on the downhill. At about mile 3, I saw the lead pack making its return from part of the course, on the other side of the bridge. It was amazing to see how easy they were running - at full sprint speed. Incredible. I felt strong. I was just behind the 5:00 pace group leaders. This was my A+ goal.

Miles 9-13
The uphills seemed to get harder. The 5:00 pace group leades were further and further in the distance. So then I let go of the A+ goal. I thought 5:15 would be achievable. I also had to dismiss the notion that the half marathon was sounding much better. It was hard not to as everyone who was running the half had to pin a bib that said "HALF" on their back. A sea of HALF signs was before me. A constant reminder that they would be finished when I was only half way through! But I dismissed it.

Highlights were waving to the Governor who came out of his mansion to cheer on us runners. And then the half marathoners took a right while the marathoners went straight. Our reward was to run past Central High School. I was excited to get to see this school and a piece of our country's history. As we headed towards the State Capital, we were rejoined by the half marathoners for a few hundred feet before the course split again. I must not have been paying too close attention because a volunteer ended pulling me onto the marathon course which I was thankful for!

Right before the half way mark, I made a quick porta potty stop because the 5:15 pace group leader did as well. I kept him in my sights and decided that 5:15 was my new A+ goal. I was taking a gel every four miles and alternating gatorade and e caps with gels and water. I told myself that I could break out the pringles for a snack after I conquered the big hill.

Miles 14-18
There is one major hill in this race. And it covers about 2 to 3 miles. At least in my head it does. As I started up the hill, I considered whether I would work hard and get up and over quickly or take it slow. Doubt about my ability crept in. I opted for the slow way up because I wanted to make sure that I had enough in the tank to finish. So up the hill I went and at about mile 15 or 16, I lost the 5:15 pace group leader but hoped to catch him again on the downhill portion.

For a small race like this, I thought the spectator support was spectacular. And I appreciated this greatly going up the hill. At one point, a group of spectators were offering cheesecake. I can't imagine consuming that, but I really think they had orange slices and were adding a bit of humor. I asked them were the bacon was.

There were two folks from a training group that I stuck with as they made there way up the hill. I would pass them in the later portion of the course, but sticking with them helped me get over the hill. We crested what I thought was the top of the hill and started to quickly make my way downhill...to only notice one more uphill section before we really crested the hill. I went hard and fast down the hill to see if I could find the 5:15 pace group leader. Unfortunately, I never saw him again. Along the way, I passed three women who were praying to God, out loud, to have the strength to finish. And I passed an assemble playing Celtic music.

At the bottom of the hill is an aid station. I walked the aid station, ate my pringles and started running again...to find that my quads and calves were screaming. Oh no. And then the sun came out from behind the clouds. Double oh no. It was hard to get going again.

Miles 19-23
This part of the course is an out and back section along the Arkansas River, park and golf course. Along here, I saw four folks from my running group, which was a welcomed sight. I also saw a runner being attended to by medics. And a lot more carnage along the way - many folks walking or running with painful gaits.

I hit a section of this out and back next to some bullfrogs. It kinda freaked me out, so I was able to pick up my pace a little to get away from them. The out portion of the course was nicely shaded. As I approached the turnaround, I knew I'd be in the hot sun. What I didn't anticipate was the wind in my face. I wasn't happy about the wind, but in retrospect, this probably helped me not notice the hot sun as much. This section was extremely boring.

I did a little math and hoped that the 5:30 and 5:45 pace group leaders hadn't passed me. I assessed my body and energy levels and decided that if these pace group leaders caught me, then I could keep up with them if this happened around mile 23 or 24. However, they never passed me...and it wasn't because I was faster than they were...

To the Finish!
After the out and back portion of the route, we went along a small portion of a bike trail and I could see the downtown skyline and was motivated that the finish was close. I made my way up and over an overpass, passing a few folks (always motivating) and crested the top to only see one more hill in the distance. I was a little ticked off about that. Really, a steep, long hill at mile 25? A cruel joke! But I was still motivated that the finish was approaching. At the top of the hill was a great DJ and MC. The MC was in the road, greeting folks in his velour suit. He really made my day. We passed a water station manned by firemen I think. At this point, I knew I needed to really go hard to finish sub-6 hours. I took off, passed the lip stick stop (where you can get ready for your finishing photo) and dug in deep. Really deep. Like crying like a baby deep.

I crossed in 5:58:25. And it was way cool to hear my name and my hometown. And the announcer asking if I liked the oxygen rich air of Little Rock.

I made my way through the finishers chute, saw some of my friends from the running group and stopped by the Perks Pavillion where I got the best strawberry banana smoothie ever. And chocolate TBCY. This was the perfect post-race food for me. My fabulous running group had secured the hotel shuttle and I needed to only walk a few blocks to make my way back to the hotel.

Post-race Party
After showering, walking slowly, talking to my very nice bachelor who called to see how things went, and texting friends and my coach, saying goodbye to my roommate and welcoming my new roommate, five of us headed over to the Post-race party. This required a rather slow 20 minute walk.

They offered bbq (pork or chicken), potato salad, coleslaw, cheeseballs, pretzels, other snacks and alcohol. I enjoyed two beers, a lot of cheeseballs, and a little bbq before taking my picture with Bill!

We didn't stay long, headed back to catch the Oscars and sleep. That evening, I didn't hear the ice machine or the interstate noise.

Now What?
First, I highly recommend the Little Rock race. It was well run, well supported, and a nice and somewhat challenging course. Well, very challenging for me as I'm not really a fan of hills.

I'm taking the week to recharge and replenish. Going to try to feed my body good food, but I won't be logging or tracking calories. Starting Monday, I will be hitting the diet hard. Time to lose those extra 15 pounds. Today, I'm ordering P90X. I'm sure that will provide a few entertaining blog entries.

Have a great day!

Laura

Hello March! Hello Green Monster!

2010-03-03T06:21:00.000-08:00

It seems like just yesterday the new year began! And now we are three days into March! Amazing!

So yesterday I started my little Green Monster experiment.

And it has nothing do with monsters or envy.

I've been reading on a lot of blogs about the Green Monster and folks just rave about it.

What's a Green Monster? Sit down. It will sound gross. At least it did to me. My Green Monster is 1 c. 1% milk, 2 cups spinach and 1 banana - and stick this in a blender and viola, you got yourself a Green Monster.

Folks mix that equation a little differently. You can replace the milk for soy, rice or almond milk. And some folks use kale instead of spinach. To think that spinach goes well with banana...well - I'm here to tell you it is incredibly yummy and filling. Just think, before your work day starts, you can have 2 servings of veggies and 1 serving of fruit in your body! All for around 230 calories. And it really is green:

And no, you can not taste the spinach. All I taste is banana! Yesterday I had so much energy. Now, this could very well be because I'm well into taper and I'm rested. But I'm thinking the Green Monster added a little to this!

I'm happy March is here. I know I haven't blogged in a while. Same old same old going on. Getting in my runs, trying to eat healthy, and still searching for the Best Man.

March brings us that much closer to warmer weather. And guess what - just four days to my second marathon, the Little Rock Marathon. Last week was all about being cranky...and an overwhelming feeling of doubt, but I'm firmly out of my funk and now I'm ready to race.

My IT Band is oh so cranky and I've tweaked my hamstring. This afternoon I'm going to get a massage to work some of those issues out because getting rid of my left leg is not an option. Even with this, I have a great sense of peace about Sunday. The last time I had this feeling before a race, I PRed the half marathon. So I'm going to try to foster this sense of peace up until race day!

Sorry this is a short one. I'll check in with another post to share with you my awesome homemade marinara recipe!

Have an awesome Wednesday.

Laura