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!

This past week was my HELL WEEK!

Within 7 days I completed the Sunrise Century (102 miles/7000′ elev gain); Ran 24 miles the next day; Drove from Denver to Mt Shasta California (24 hrs); Rode 2 hours; Completed my own 70.3; And rode in the Mt Shasta Summit Century Ride the next day (105 miles/ 13,500 elev gain).

I had an amazing time on the Sunrise Century Ride w/my fella Ironmaner Bine.  Bine was awesome to ride with and we had a wonderful time.  The scenery was beautiful and the people were great.  I loved the whole experience.  This was my third century ride this year and Bine’s first…she rocked it!  She was amazing!  The whole day was amazing….

And then came the next morning…I got up at 6:00 am and headed out to Waterton Canyon to run it twice for 24 miles.  I was kinda bummed that no one else was up for a run that morning as it would have helped motivate me more.  But I showed up and started my run.  It was a beautiful morning with many families starting a morning outing.  The water in the river was high and muddy. 

I was pleasantly surprised at how good I felt during the run!  I thought I would be  slow as molasses…but I wasn’t!  I actually felt fantastic and not the least bit fatigued.  I even ran my fastest time!  I could not believe it!  I continue to surprise myself as I continue to train and then try something hard and challenging and then to see myself be successful.  It completely surprises me!

As I was running back to the parking lot for the second time (around mile 22) I remembered my first run up Waterton a little over a year ago.  My coach had me run up 3 miles and back for a total of 6 miles…..well, around mile 4 I had to walk.  There is this little hill and last year I was not fit enough to run up the hill on the way back…and here I was running up it at mile 22!!!!  OMG!  It just made me realize how much I could change in one year, just by staying with it! 

So- big weekend followed by a BIG car ride!  Many hours of driving and one sore bumm found me in Mt Shasta on Wed night.  Thursday was off to Dr’s appts w/my Dad and a 2 hour  bike ride in the evening.  Friday was a short run- and then it was time for the KILLER weekend again 

On Saturday I did my own 70.3. I swam at Lake Siskiyou, biked along Old Stage Rode, and then ran around Lake Siskiyou….I started WAY to late (8:30) for how hot the day was going to be.  By the time I got to my run it was almost 1:00pm and 99 degrees.  I absolutely melted on the run!  I could not for the life of me find the umph to want to run 13.1 miles, even after dousing myself with cold water from a hose in the campground.  So I must confess- my 70.3 ended up more of a 62.1~

And then there was the next day- Sunday- and the Mt Shasta Summit Century with a 5:30am start!  This was the best century ride I have done so far and also the hardest thing I have done to date.  The climbs where BRUTAL!  ABSOLUTELY BRUTAL!  On the second climb I ran out of water about 45 mins away from the summit of the second pass….thank goodness for the “angels” who pedaled up beside me and said something, so I could take the opportunity to squeek out that I was out of water!  Both gentlemen let me have some of their beverages and I know for a fact I would not have made it had it not been for them!  (Cyclists are way cool too!).

Oh- something else that happened…that morning I had forgotten my gloves and when I went back to the car to get them I realized I locked my keys in the car…..so I rode the whole event sans gloves!!!  That was almost a brutal as the climbs because of the rough road descents!!  But every minute was worth it.  It was amazing to have roads with basically no cars on them.

So here I am….after HELL week- trying to keep my engery up to train. Track workout today was beyond slow- but I guess that can happen after the week I had.  And guess what- I loved it!  I wish I had more weeks like that…oh wait a minute—-I DO! 

Ironman 70.3 Kansas

Woke up Sunday morning at 3:50am while my two roomies slept a bit longer.  I like to take my time, have some tea and get ready.  I looked out the window and thought ”darn!  No thunderstorms.  Looks like I’ll have to race.” 

We headed to the race site at Clinton State Park.  We had dropped off our bikes the day before at T1 (Transition area 1) which was where we would come out of the water.  Once we navigated the line to get into the parking area it was off for a 10 min walk to T2 to drop off our run stuff  then 5 more minutes to T1 and the swim start. 

By the time I got into T1 I had about 20 minutes before my swim start time.  No time to lallygag.  It was straight to the business of setting up my bike w/nutrition and water and laying out my cycling gear.  I slithered and tugged my way into my wetsuit and headed to the launch where we would begin our 1.2 mile swim.  When I stood there looking out at the buoys I thought- “Dang that’s so far! ” But I let that thought go pretty quickly…..

The waves ahead of me started then it was our turn.  Men 50+ & Women 45+.  In all I heard there were about 150 of us.  The gun went off and there we went…sort of.  I was in about the middle of the pack on the outside, but because it was a boat ramp you had to wait until the people ahead of you started swimming. I finally made it into the water and began to swim, only to get hit and my feet slapped a couple of times. But not to worry- that’s to be expected and I just kept swimming.

As I was swimming I had the thought of the swim just being my warm up for the bike.  I had never approached the swim that way and it took some of the pressure off.  I absolutely love the swim.  It’s the only time you are totally alone and in your own world in a race.  I love the sound of my breathing and the feel of the water as it smoothly moves past me.  Not that I move smoothly through it…but the water just always feels smooth to me.

The swim felt great.  As I rounded the last buoy and was headed back to shore I jumped on some guy in a Ironman wetsuit and drafted him for a while.  I had never done that before.  I could tell when I was in his draft as it took less effort to swim….It was kinda cool.  This whole drafting things is new to me, as I’ve learned to use it in the two century bike rides I just did.  

 Anyway- I got out of the water, looked at my watch to see what my time was, and realized I had not pressed the right button so it hadn’t started.  I got out of the water having NO idea how long it had taken me to swim! As far as I knew I might have been in the water 1 hr. I guessed my time to be 40 minutes as that’s a bit longer than my usual time…..So it was into transition and out of my wetsuit and onto the biking.

I got on my bike and took my time warming up.  The weather was overcast and in the 60′s.  One thing I do is begin to eat as soon as possible on the bike.  So I drank some PowerBar Endurance, had a few sips of CarboPro gel and settled into my bike.

The course was beautiful with perfect roads.  The landscape was green and we passed farms and lakes.  I still was of the mindset of  “this is just a training day”.  I felt like I was just out for a cruise. 

I had been worried about the bike course as many people said it was hard due to lots of hills.  Well after riding Elephant Rock the Sunday before, which is brutally hilly, this course seemed pretty easy.  I was very pleased.  No major events happened on the bike.  I just stayed relaxed and my mind was calm.  Many of the women who had hammered by me in the beginning I caught up with and passed in the last 15 miles or so…..I just pedaled along on my old road bike w/aero bars on it and before I new it I was back at T2 getting ready to run!

It’s is always so hard to start the run.  I felt very stiff after coming off the bike and wondered how I could ever run 13.1 miles…..but then I began to warm up.  The course was 4 laps around a campground.  I decided I would go easy on the first half and then begin to pick it up on the second half.  That seemed to serve me well. 

Ironman puts on amazing races!  The aide stations were the bomb!  They even had these wet cold sponges you could shove in your shirt and cool yourself down.  There was all kinds of people handing water, Gatorade, gels, pretzels…it was awesome!  Every time I passed through a station I grabbed 2 sponges, then two waters (one to drink and one to pour over me).  This seemed to keep me nice and cool for it was hot and humid by the time of the run.

Since we were running a loop I was able to see all my fellow PCers out on the course.  Not that we did much to acknowledge each other but just to know we were out there lifted my spirits and my pace. 

The first mile marker I saw was the 5 mile.  I looked at my watch and thought “No way.  They must have the course marked wrong.”  I seriously believed for the whole run that it must be missed marked.  My time was significantly faster than it had ever been in a half marathon!  I felt strong the whole run…and again, women around my age group who blew pass me in the beginning I began to reel in around mile 10…and here I was starting to pick up the pace!!!  It feels so good to be getting stronger on my run, and to not struggle 12 miles into the run.

Speaking of 12 miles.  That’s when I got this woman into my sights a decided I would pass her before the finish.  She was maybe about 3 or so minutes ahead of me.  I started to pick up the pace and my plan was to catch up to her by 12.5 miles or so.  I did catch up to her and hung off her left shoulder for a minute and then decided to make the pass.  As I passed her and settled back in she came up on my left shoulder.  I could hear her breathing kinda hard and noticed that my breath was still calm…so with that I decided to just kick it into gear and ended up dropping her.  I felt effortless as I picked up the speed and motored the last 2/10s of a mile.  It was pure bliss! 

And as I rounded the corner toward the chute and the finish line…there where all my PCers rooting me which gave me an even bigger burst of speed!  I flew down the chute, passing one more woman and crossed the finished line with a big left in the tank….

The best part about crossing the finish, besides being done, was that Chrissie Wellington was there greeting people.  She is an amazing human being first and an amazing athlete second!  I then went back to my gang and we all ate and enjoyed the other racers crossing the finish line. 

Chrissie Wellington and Us

Overall- I had a great race.  I PRed taking 20′ off my previous best time, enjoyed every part of the race, and this is all despite myself and not wanting to race at all due to my previous few days…..

After some food and festivities it was back in Keith’s Dodge Ram Truck for the 9 hour ride back to Denver.  The weather cooperated and we were all texted each other for updates on our progress home. 

The Ironman 70.3 Kansas is a great race that I highly recommend.  The course is fast and fun.  I forgot to mention that out of the 11 of us PCers who raced 5 qualified to go to Ironman 70.3 World Championships.  I feel blessed to be coached by such gifted coaches and to be surrounded by equally gifted athletes! Practical Coaching Rules!

PCers Recon Ride

Checking in with your coach is not always a good idea on a Saturday morning. Or maybe it is?

There I was driving up to Boulder to get a 3 hr ride in followed by an 1 hr. I had just left my house and phoned up my coach Andrea who asked if I would be up for riding Elephant Rock Century on the next day followed by a 13.5 mile run—”Sure” I said, “I was wanting to ride E-Rock”. So I ended up turning around, swinging by the house, grabing my wetsuit and headed to Andrea’s and then we were off to the gravel pond for a 30′ swim followed by an hour run….
Well that’s how I ended up in Castle Rock at 5:30 in the morning getting ready to ride 100 miles w/some of the PC CREW.

So off we all went for 6 hours of fun and riding. The weather started off sunny, cool and no wind all of us riding together-cruising along and warming up. I had heard that this was a somewhat difficult ride and at first it’s not too bad….Long rollers and views of Pikes Peak.

We rode as a group for the first 50 miles, hitting the aide stations for water, food and porta-poties (aurg). The food was a bit on the skimmpy side and not to spectacular. I was glad I brought my own food for the ride and did not have to depend on their food.

About mile 50 is when we split up and those fast ones took off….I ended up riding w/Chirsty who I hadn’t seen in all winter. We had a splendid time…..it was about mile 50 when the wind picked up. It was brutal…this is the same storm system that created 5 tornados in Denver Metro that day!!! It was windy no matter which way you where riding…A head wind became a side wind and only once became a tail wind.

I spent a great portion of the ride catching up to draft lines and falling in with them to help with the wind. Any time I saw a man over 6 feet I was right on them. They make the best wind breaks and drafting was fun!

The ride ended with even stronger winds and the skies were getting black…I was glad to be 10 miles away from the finish with Christy pulling a MEAN pace line- that girl rocks! She kicked my butt at the end there! But hang on I did and we rolled underneath the finish together…looking for friends and food!

And that 13.5 mile run…didn’t happen due to the weather- but I did jump on the treadmill when I got home for 1 hour…And the good news is I felt pretty darn good running. It wasn’t that bad at all! All in all a great day of fun and training!

Well I did it! I ran a 50K- that’s a whole 30.97 miles to be exact, and I lived to tell about it!

Drove down to the race at 6:00am and got there with an hour to spare. The weather was clear, in the 50′s with a fairly strong wind….As all of us racers waited in line for the portapotties we were discussing how we hoped the wind would stop-but that we were glad it wasn’t raining..
The course was an 8 mile loop which I would be running 4 times. There were 2 aide station w/water and nutrition.

8:00 rolled around and we all gathered at the start. I was w/my coach Andrea, and friends Becky and Laura. Laura and Becky were running the 25K and Andrea and I were doing the 50K. Laura, Becky and I started the first 4 miles together until the first aid station…At that point they took off and Andrea and I began our journey together!

The goal for this run was to use it as a training run- I was to run the first 3 laps as a “warm-up” for the final (4th) lap. I must say that I had a ball! I had such a good time on this run-especially since I was with Andrea the whole time. We worked together on the hills and on the flats-helping each other with the “load” of 31 miles of trail running.

The day and laps seemed to pass by. We ran through each steep/challenging section saying- “only two/one/no more times through here.” We would stop at the “4 mile” aide station to refill our water bottles, and carry on our way up the next section of hill. Then we’d hit the top and say “it’s all down hill from here now”. The day just kinda went like that- marking off the steep sections w/the downhills…..Lap by Lap by Lap……

And then there was the final lap. Andrea and I both were feeling strong and kicked butt the last 8 miles. We cut around 15 mins off our previous lap times! We ROCKED it! It was a glorious feeling to finish a 31 mile run. Something I had never done before! That’s what I like about this Ironman training. I am discovering new strengths in myself that I didn’t know I had…both physically and mentally!

So, we finished the run off strong- walked around for a while-ate a little bit of food-and then got in our cars and headed home. The day was perfect and doing this with Andrea was the highlight! Being with her on this journey was such a gift! Thank you Andrea!!!

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

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

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

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

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

Went to Moab on Nov 14-16 for a 20 miler “trail race”.
The race ended up being 23 miles (Canadian)- and was an adventure run! The run was spectacular! Running through the most beautiful canyons and mesas in Moab. As I was running I frequently felt so blessed that I was able to be exactly there in that moment and that I was able to run.
The run was challenging at times…the hardest part for me was just running sometimes. My strengths came from my years of climbing and backpacking. We had to ascend from one canyon to a mesa over the course of less than one mile with an elevation gain of 2800′. This felt like a rest to me…as I had hiked ascents like this many times, but this time I did not have a pack on.

The other part that play to my strengths was crossing rock and descending rock. At these areas I was able to pass people who weren’t as comfortable on these sections. I loved the race. 6 hours went by fast it seemed. I finished in 5:55:46. Not bad for my first race….also, heard from people who have done adventure runs befor that this was a more technical and challenging course than most races……What a great time….I am feeling more fit and more confident in my abilitites as an athlete!!Love it! I could do more of these races!
Pictures from Practical Coaching