It’s the official, unofficial start to SUMMER!  Can you say…it’s about time???  And this weekend did prove to be a summer weekend.  No rain, snow or howling winds!  It was spectacular…and long!  Four days of pure -heavenly training and recovering bliss!

Friday started out with a 30 mile run with the temps forecasted in the 90’s.  I hit Highline Canal at the Goodson Rec Center and was on the trail by 6:30am.  The sky was slightly overcast and the temp was already 60 degrees. 

Early Morning on the Highline Canal

At first I thought that I would run 3 x 10 miles.  Out 5 back 5- 3 times….About 4 miles into the run I decided I would rather get 15 miles out of the way my first time out, then run 10 miles and then finish off the 30 with the last 5. 

Sounded like a great idea and it actually was!  Mostly because of the mind game I was playing with myself.  Do you ever do that?  Play games with your perception?  It seems like a pre-requist to racing and training long distances….ya know…a 15 mile run, no problem; a 10 mile run, no problem; a 5 mile run, piece of cake….they just happen to all be in a row!!!

15 Miles and smiling

I knocked out the 15; reloaded at the car; knocked out the 10; got back to the car and had a Humongous blister on the bottom of my foot from a iny-tiny grain of dirt.  The blister started to change my gait around mile 23 and when I got to the car, I took a look at my foot and decided to go for my post-run swim…..didn’t finish the 30 but had a successful 25 miles of running.  Plus the temps were officially in the mid 90’s.  Did I mention how refreshing my 20 minute swim was?????  Ahhhhhhhhh

Saturday was a rest day!  I went to Boulder, got my weekly body work, enjoyed the festival and relaxed!

Sunday was back at-it!  4+ hour ride with a bunch of women! Oh yeah- remember that sore throat I had last weekend…well Sunday morning it decided to become a sinus infection……When I met up with everyone at Boulder Res I felt like crap.  I decided to start off easy and ride what I could. 

Lucky for me even though the sinus infection didn’t go away, I was eventually able to feel good enough to have a stellar ride out to Carter Lake and back.  I had a blast.  I was back on Black Betty (my Ordea Ordu) and we were flying! My training buddy, Sharon, and I rode the whole way together and just enjoyed the heck out of the day! 

Who's having FUN??? Not us :)

Back at the Res after 56 miles of pavement under our tires, I threw on my Newtons and hit a  hard 10 minute run.  I have NEVER run Hard off the bike- I was blown away by how I actually felt fine!  I was surprised!  I always thought I couldn’t run that fast off the bike…..but then- that’s why I have coach Andrea!  To help me learn new things about myself!

And then there was Monday.  Monday was all about the Honey-Do-List.  Can a  Honey Do List be a HDL when you’re writing it for yourself????  Anyway- I got through pruning trees and bushes in the front and back yards, and did all those piles of chores that I didn’t get to in the last year.  It felt fabulous to look around and see the piles gone and the trees trimmed.  I settled into my chair in the back yard and enjoyed the waterfall and the cool shade of the trees.  Another one of those AHHHHH moments.

I have the best backyard ever! Kai agrees!

For me, this was the best start to summer I can ever remember.  Two hard training days and two awesome rest days.  There is something to be said for having your “house in order” so that your training can just take off.  And with that….it’s time to take out the big guns and hit some pretty tough training in the next few  months…..but I’ma ready!!!

I just finished my last run before Colorado Marathon.  And what a run it was!  23.47 miles to be exact.  Yeap…In two weeks I did all my training for this marathon.  How funny is that?

My last long run previous to the last two weeks was Jan 30 when I ran 28 miles.  Since then the longest run I did was 10 miles.  Then two weeks ago I began my training for the marathon and did my first long run of 20 miles.  I felt good, hit a good time….struggled a bit  towards the end…but finished strong.

Then this past weekend I ran 24 miles.  Crazy you might think.  I know I did!  I thought- what the heck- running 24 miles the week before a marathon???  Well luckily I have the best coach in the world who knows just how to train a person!!!  She had me run the whole 24 slowly “just to get the mileage on your legs. “  This was a very very slow run…but it was fun!

I was able to run with some friends and have great conversations.  The perfect example of Long SLOW Distance.  Never once did my breathing get a hint of labored. 

I found myself enjoying the run…even though it was sooo slow.  It’s strange when your perception gets skewed.  For example- I finished 11 miles with my friends and then thought   “nice, I only have 13 more to go.  That’s 7.5 out and back.  I can do that easy”.  There’s just something wrong with that kind of thinking!  Really!  What has gotten into me????  Only 13 more miles after just finishing 11???  Weird right?  Go figure…..

Well, now it really is time for the taper.  1 hr bike rides and a 4 then 3 mile run…..I’ll let you all know how I do after Sunday.  We’ll see how this two weeks of training for a marathon suits me. No matter what…I’ll make sure to have FUN!

This weekend was all about the run…a 20 miler to be exact.  The run was scheduled for Saturday with a 3 hr bike on Sunday.  Well, being spring and all here in Colorado, Saturday started snowy with 40 mph gusts forecasted.  I opted for a 1 hr trainer ride and a trip to the movie theater instead.

Sunday I woke to clear blue skies and no morning percipitation forecasted.  I headed down to Waterton Canyon for my 20 miles.  As I headed up the canyon I got into a good pace.  I looked at my Garmin and noticed I was hitting at 10 min pace.  I thought to myself , “slow it down Sparky! You’re doing 20 today….not 10 miles like you have been for the past 2 months.”

Slow....the new hard

 I had an absolute great time on the run.  Every imaginable waterfall up the canyon was running and everything was green.  The road was dry except for the occasional mud hole.  The fellow runners out where friendly and ticking off their mileage. 

My friend Kendra caught up with my on my way back down the canyon and we ran together.  I noticed I was having a hard time feeling my own zone once I began to run with her.  It was like my body was imitating her running form.  I kept trying to get into my own grove again but that never really happened.

We hit the parking lot at mile 13; I reloaded my water bottles and headed back out solo for my last 7.  So this is where it got a bit tricky.  See, I haven’t run more than 10 miles in over two months.  As I hit the road again I was having a hard time.  I was struggling to  find my form and my groove.  I kept adjusting this and that and finally somewhere around mile 15 I found my sweet spot.

At mile 16.5 I turned around and headed for the barn (car).  And this is when I realized that somewhere in the last two months running slow got hard!  You see.  Throughout the whole 20 miles, whenever I slowed down to the pace I ran all last year….it felt HARD.  It felt like Torture!  The moment I picked up my pace and held it right below threshold….running felt MUCH EASIER! 

I don’t know how in the heck this happened…but it did!  I got faster!  Not only did I get faster but running faster got easier than running slower!  WTH?  I never would have expected that!  I had no idea that one day running right below threshold would be easier for me than running at a slower pace?  I mean, I PRed  my time on a 20 mile training run by 15 minutes!!  HUH??? WTH?? 

While I was running I would experiment with running slower and it just felt hard.  The minute I picked up my pace and ran faster, running got easier.  Now part of this I attribute to my Newton Running Shoes!  I am sure that the shoe helps propel me forward when I run faster!  (Did I mention how much I love my Newtons??)  And now that I can run faster the shoes help that much more!

I never would have imagined that running faster could be easier than running slow.  But it is.  At least it was Sunday.  In the next two weeks I have a 24 mile run then the Fort Collins Marathon on May 9th.  I’m building my run and the next two weekends will tell if this is just a fluke or if I truly am a faster runner this year. Only time/mileage will tell…..until then…..

Faster just got easier

Well.  Here I am, the day before I head to Cozumel, Mx to compete in my first Ironman. 

I have been struggling with self doubt in the last week, mainly due to a slight calf pull that sidelined my last two brick workouts (100 mile bike/15 mile run; 100 mile bike/18 mile run). 

I have been tapering for 4 weeks now, not what was scheduled but how things played out.  the self doubt comes from wondering if I was ready and had done enough training.  I decided to get out my training logs for the past year and look back on what I’ve done to be ready for this DAY. 

To date I have completed 1x Ultra Adventure Race; 2x 30 mile Runs; 3x 25 mile Runs; 2x Marathons; 9x Century Bike rides; and a 5K, 6K, 2x 7K Swims…..Here is a timeline of the main workouts and fun I’ve had since November 2008.

November of 2008 I started with a group run on the Colorado Trail for 16 miles.  Two weeks later I was in Moab at the ULTIMATE XC Adventure Run for my first adventure race (23 miles).

Last mile at Moab

December found me running 26 milesfrom Highlands Ranch to Golden with temps ranging from 19 degress at the start to a balmy 29 degress by the time we arrived in Golden.  The following weekend was a 5K Swim at Denver University at 5:30 am!

Janurary started off the year with a 20 mile run  and two weeks later I was in California for the  REDDING MARATHON (26.2 miles).  I learned a lot from this marathon as I started way too fast and ended up walking more than running the last 5 miles. Pacing is EVERYTHING!

Finish of Redding Marathon with Kelly

The cold month of Feburary brought….More Running!  Two 25 milersover two Sundays in a row!  The HighlineCanal became my friend as I ran these two 25 milers. Luckily for me I have wonderful friends who joined me on parts of my run.  Thanks to Elizabethwho joined me  on my last 5 miles on both runs and kept me entertained! 

The Second 25 Miler Video

March opened with a 6K Swim (video) at Carmody Rec Center.  One thing I discovered on the 5:00 am Sunday Morning Swims was that I loved them!  It was such a wonderful way to start a Sunday. Swimming withgood friends!  Not much more happened this month.  I started computrainer classes at Peak to Peak Performance Center to begin to build my cycling.

Aprilbrought the beggining of the racing season.  First up- Rage Long Course Triathlon.  This is a HARD course!  Pretty much the same course I raced in October at Nationals where I qualified for a spot on the US Team for World Championships.  But I digress…that was 2008.  I had a good race and placed first in my age group.  Not a bad way to start the season  :)  Returned home for a 7K Swimat Carmody again.

Rage Finish- 1st Place Age Group!

May started the big mileage!  May 5th I did my first Ultra Run- Greenland 50K (30 miles).  I ran this with my coach Andrea where she taught me a lot about the finer points of running a race!  The next weekend I was off to Buena Vista Bike Fest  for my first Century ride ever!  I had a blast and HIGHLY reccomend this ride!  They have great support and the BEST food!

Lunch in Leadville at Buena Vista Bike Fest

June started off with a 4K Swim followed by Elephant Rock Century.  The very next weekend I was headed out of state for the Kansas Ironman 70.3 Triathlon!  Kansas IM 70.3 was amazing!  I had a great race and PRed by 20 minutes!!!  I was absolutlely suprised!  Then the very next weekend I competed in Loveland Lake 2 Lake Olympic Triathlon. 

The Girls at Elephant Rock Century

The Gang Kansas Ironman 70.3 Recon

Getting Ready for Loveland Lake 2 Lake

July was the beginning of traveling back and forth to California for 4 months to help care for my father as he went through cancer treatment.  Durning July I did a 20 mile Run and the next weekend rode in the Sunrise Century (7000 ft of climbing) on Saturday followed by a 24 mile Run on Sunday.  I was amazed that the run felt effortless and I was strong! 

Two days later I jumped in my car and drove for 3 days to California.   I arrived on Friday night and Saturday I did my own 70.3.   The next morning (August 1st) I was up at 4:00am to start the Mt. Shasta Summit Century. 11,000 ft of climbing in 100 miles!

August started with the  century ride followed by some bricks- 80 mile  Bike Rides/ 6 mile Run.  I also drove back to Colorado for two weeks to work.  While back home I raced in the Wild On Windsor Triathlon where I place 4th in Age Group.  The next day I was back in the car and headed to California.

September I spent in California where it was HOT.  I started with a 100 mile Bike Ride.  Next week was a 15 Mile Run with a 100 mile Bike the next day.  The following week- 25 mile Run with a 100 mile Bike the next day.  A few days later I did a 7K Open Water Swimin Lake Siskiyous!  It was amazing.  And then….a few days agter that I ran 30 miles!!!

October brought BIG mileage on the bike.  I did 2 more 100 Mile Bike Rides and followed by a brick of 50 Mile Bike with a 12 Mile Run.  Two days after the brick I had run out of Family Leave, my Dad had completed his treatment and I headed back to California on October 20th. 

Shortly after I returned home I went to run an easy 3 mile run and low and behold…I slightly tore my calf!  I immediately thought I was done…no Ironman for me.  Someone mentioned that I should stop catastrophizing  because it would probably be fine…..Well she was right, sort of. 

I ended up backing off my training and as a result missed my 2 big brick workouts.  I missed a 100 mile ride/15 mile run and a 100 mile run/18 mile run.  Plus a few other longer runs.  After talking to my coach she stated….”I am not worried about you.  You’ve been doing extended distance training for a year now!  You are more than ready regardless of missing these workouts!!!”  Sweet music to my ears!

I’ve had a longer taper than we had planned…but again due to all the training I have done up to this point…these last few workouts will not make or break my Ironman.  I’ve put the mileage in- way before most AgeGroupers would have, which leaves me in a good position even without the big bricks.  

I’m rested and after looking back at all I have done over the past year…..I realize  I AM READY!!! 

I’m ready for what ever may happen on November 29th, 2009 in Cozumel, Mx. 

One thing I know is that EACH and EVERY ONE of you who have run/biked/swam with me: who have given me a word of encouragement; who has cooked a meal; helped with a mechanical issue; drivin me to a race, airport, or workout; has called me, Facedbooked me; and supported me in more ways than I can write about—-YOU WILL ALL BE WITH ME AS I RACE ON SUNDAY IN COZUMEL!  

Each one of you will come to my mind as I embrace this opportunity that I am about to embark on!

I thank you all and am truely humbled by your most generous giving of yourselves!

And to my dear Jr High School best friend Janet V- who I did my first triathlon with in May 2008- I thank you for traveling to Cozumel with me and helping to keep me sane in the days before the race.

Love and peace to you all!

This week of training started with a 25 mile run on Tuesday followed by a 100 mile bike with a 20 minute brick run on Wednesday.

The first dilemma I had was where the heck I should do a 25 mile run in the Mt Shasta area. I called some runners I had gotten the numbers of…(weird but in a small town people give you other people’s numbers straight away…) and soon was directed to run this “flat” portion of the Pacific Coast Trail (PCT). I also recruited a new friend to run for a few hours with me!

Tuesday morning came and I was out the door around 9:00 after getting Dad ready for the day. A quick stop at the local mt shop for some iodine tablets and I was on my way to 8000 ft and the trailhead.

I began the run around 10:00 and met up with Carrie 2 miles into the run at another parking lot…and then we were off!

The terrain was gorgeous! Right at or above tree line the whole way! We took off up the trail headed for Dead Falls Lake approximately 12 miles from where my car was.

As we began running I kept thinking to myself “ok-this is suppose to be a flat trail, maybe around that bend it will be.” And so it went for 10 miles until I got to Toad Lake! How do you say “sand-bag”?

Around mile 5 Carrie decided to pick up the pace and take herself and her pup to a lake that was 100 meters off the trail. I was suppose to meet her there and there would be a big carin to watch for. Never found the carin and never saw Carrie again.

I had a fabulous run by myself. The temps were in the 90’s and the day was clear with sweeping vistas. I loved every minute of it- seriously!

When I made it back to the car at mile 25.3 I hopped in the car and headed to Lake Siskiyou for a quick ice bath on the legs. My feet were very happy with me after that.

Next day saw me getting on my bike out in Shasta Valley for a 100 mile bike followed by a 20 minute run. “Betty” (my lovely Orbea Ordu bike) was tuned up and ready to rock and roll! The temps were already hovering around 80 degrees by 10:00 in the morning. I knew this was going to be a hot one today plus I was a bit tired from not sleeping well…ok and maybe the 25 mile run the day before.

I started the ride in Mt Shasta with my friend Shanhong. She was going to ride the first 25 miles with me. By the time we got down to the valley the temps were in the 90’s with a 100 in sight. Needless to say, I’m here to tell you it’s possible to get a hotflash while riding your bike on black pavement in 100 degree heat! But what great training for Cozumel- or at least that’s what I told myself…

I finished riding in the valley and made my way back up to Mt Shasta and cooler temps. I was tired and didn’t feel like finishing the last 15 miles- and wouldn’t you know it… Right when I had those thoughts a woman cyclist pulls up next to me and we start chatting and I decided to ride with her for her 20 mile loop! I love it when that stuff happens!

I made it back to my car with 2 miles extra and finished of my day with a 20 minute run! How cool is that! One year ago if you had told me I would be able to pull off two days like this I would have said you’re “f”in crazy…So maybe I’m the crazy one because I’ve gotten in shape to the point where I can do this stuff!

What I keep learning through this is if I just do the work…things will happen and change will come…and I may even surprise myself!

So Sundays long run…and what a long run it was!

I started out at Goodson Rec Center at 7:30 in the morning. The temp was 25 degrees with the promise of high 40s later in the day.

My plan was to run out the High Line Canal Trail for 5 miles and return to the car to get more water- run out another 5 and return to car for water and then last 5 miles. I had bottles and bottles of water in my car- my Go Lite Fanny Pack ready and loaded and plenty of daylight to burn.

I started off my run at a very leisurely pace…my coach won’t allow me to look at my Garmin to check pace or heart rate, so not sure my pace-just knew it felt good and I was not going out too fast.

You know there IS something about the EGO when you see people passing you. I have to hold my ego in check and what helps me do that is to think about the fact that these people probably where not running 25 miles. Thinking of this allows me to be ok with the fact that I was running slow…..Not to say that I actually ever run fast….but, that this run was going to take a few hours and my personal goal was to feel strong for the whole 25 miles.

So my first 10 miles went great. Felt fantastic- there was a slight breeze- the sun was shinning- and the people on the trail where friendly…..I fueled myself regularly and when I got to the car I exchanged water bottles and headed back out for another 10 miles.

As I was on my way back- around mile 16- I was running up this short hill and coming toward me was a run I recognized….It was my good friend Kristen!!!!!!!!!!!!!!! It was so incredible to see her out there! I was instantly filled with love and energy! It was like a shot of adrenaline. To get a hug from her in the middle of my run was a wonderful gift! And with no time to dally- we both kept on our ways.

I made it back to the car for mile 20 and at this point my other very good friend Elizabeth (see blog entry “funnin on the mesa”) met me for the last 5 miles of my run. What an amazing friend to do this…..So-I picked up another fresh water bottle- grabbed Elizabeth and we were off for the finale.

Elizabeth was awesome…you have to realize that she is a good 9″ taller than me, and bless her heart she was running my pace the whole time. It was so cute because Elizabeth had all these wonderful stories to tell me- and it was perfect….. I didn’t have to talk and could just listen to what she said-which helped to take my mind off the fact that I had already run 20 miles and that some body parts where starting to be a bit uncomfortable.

By the time we finished it was about 5 1/2 hours after I started….and the best part (or one of the best parts) was that I finished STRONG! I felt great! Elizabeth even commented that I was running a pretty good pace in the last few miles…..How exciting is that!

You know-after the marathon- and how I did not finish strong- it was nice to have the experience of finishing strong on this run…. What a difference going out slow can make-PLUS proper nutrition.

So-Thank you Elizabeth (immensely) and thank you Kristen for helping me get through my 25 mile run this past Sunday……It was a spiritual experience….and LOVE YOU GALS!