sore legs! 

Here I sit on Monday with the sorest legs I’ve had in ages!  Yeah sitting…not such a good idea today, as every time I get up it takes a few minutes for my quads to work.  And the thing is, my legs are sore in places they aren’t usually sore! 

So what’s the culprit you may ask.  How’d I get my legs so sore anyways….I mean, they are more sore than after my 28 mile run!

One word- STAIRS!  Red Rocks Stairs to be exact.  That’s after running over Dinosaur Ridge and up into Red Rocks!  This was the strength workout my coach had mapped out for me on Saturday.

We started at 8:30 at Conoco (I actually roped Liesl into joining!)  The skies were slightly overcast with the promise of sun later, temps in the high 30’s!!!   I threw on my Newton shoes and we made our way up Roney Road, over Dinosaur Ridge and up to the amphitheater in Red Rocks. 

The Red Rock Crew

That was just the warm up….Then the fun began.  Next we had 10 sets on the infamous stairs!!!!!  What a blast!  Really, it was!  It’s one of those “hurts so good” kinda feelings.  Yah know, where your pushing yourself, and your lungs are exploding, and your legs are crying….Yeah, it was that kinda blast.

That’s how we spent the next 50 minutes…up and down the stairs!  I love going to Red Rocks.  The view is so spectacular and there are all these other people who are purposefully inflicting excruciating pain on themselves also!  I mean, where else could you find so many different people working so hard to get fit????? 

All done and taking in the view

We celebrated at the top with a picture and then refilled our water bottles and headed back down into the town of Morrison and to our cars.  It was truly a splendid way to spend the morning.  And it was a phenomenal workout!  I feel as if my legs are 10 times stronger already!  I highly recommend this workout for anyone who wants to build strength (and character).

Sunday rounded out the weekend with a 3 hour Computrainer course.  We rode the Ironman Australia course.  That course has a kick butt climb right off the start….

All in all, another great training weekend, with some time outside in the sun and sore legs in the end.  What more could an Ironman want??????

It takes a village to be a triathlete!  Yeap- it really does. 

It Takes A Village

What got me thinking about this was what my day was like this past Saturday. 

I started the day at Doudy Draw in Boulder with my friend Brenda who I wrangled into joining me for a 13 mile run along trails I hadn’t explored before.   She was only going to join me for 7 miles, but after taking out the map and trying to explain where I would run, some puppy dog eyes and probably the fact that I was running pretty slow….she decided to join me for the whole run.  So- there’s Villager #1.

Next, after a quick swim, I was off to Active Imprints to meet with Danny Abshire (Newton Co-Founder)to have him help me with a final tweak to the orthotics he’s been making for me. 

I happen to be VERY fortunate and am sponsored by Newton Running Shoes.  These shoes have transformed me from a heel-striking-wannabe-runner, into a (almost) real runner!  I was having a problem with pain in my achilles and after Ironman decided to meet with Danny to have him help me with orthotics.  Within 2 minutes he figured out what was wrong with my left foot (something to do with metatarsal bones) and began working on an orthotic.  So- with this new orthotic coupled with my Newtons- I am golden again and running ultra-distances sans pain.  And did I mention Danny fixed my inserts for my bike shoes also?!!!  Voila- Villager #2

From Active Imprints I was off to Colorado MultiSport to meet with Jeff for some help with my road bike.  After a summer of switching my road bike from TT back to road…I wasn’t sure how the bike should be set up.  Plus it was time for a new saddle. 

After shooting the breeze and visiting with friends, Jeff and I got down to business.  Jeff spent an hour plus, moving this and moving that; adding this and changing that; and when he was done- I was feeling like I had the perfect bike fit again!!!  I have to say- the guys at CMS are so unbelievably patient!  They will work with you for hours and always make you feel like you are their most important customer!  I don’t know how they do it.  Alright- Villager #3

In one day- I had three different people help me on my road to being a long distance triathlete.  And that’s only ONE days worth…..there are others who keep me going- like….

Dr Ken Sheridan from Active Care.  He’s my chiropractor and without my weekly visits to him, I would not be able to keep running and training the way I do.  See, I have SI joint problems (as in they don’t stay where they’re suppose to), and Dr Ken is able to keep me from locking up…literally!  There ya go- Villager #4

Along with Dr Ken- I get regular bodywork by Brian Ray.  Now this guy is amazing!  When I first went to him 3+ years ago, I had back pain that wouldn’t quite.  I would get out of bed in pain, I took Celebrex daily….it was bad.  Brian was able to get my back working great with in few months (no more pain!).  He also keeps me going.  I mean at 50 years old and just starting this long distance stuff- there have been a few times where my body needed some help getting itself working.   And Brian is the man for that!  Yeap- we have Villager #5

One person I can’t forget to mention is my coach Andrea Watkins!  Not only does she write my training programs, but she works out with me, helps me through the mental stuff, and has become a good friend in the process.  She has taken me from a overweight 48 year old- to a descent long distance triathlete in two short years!  Now that is amazing!  Not sure how she does it….but her approach to training sure works great for me!!  Here ya have- Villager #6

Now there are many, many more Villagers who support me in many ways.  Whether it’s joining me for a workout, going to a race with me, calling to check on me, getting together for dinner….You name it.  The list goes on and on.  I never realized when I took up this sport what a great community I would be getting involved in…..and as we all learn in this triathlon life….It TRUELY does take a VILLAGE to raise a triathlete!!!!!!!!!!!

Yesterday I did my first big run since Ironman. On tap was to run 26 miles from downtown Littleton to downtown Golden. The reward was to be a yummy buffalo burger at Table Mountain Inn.

We had an alpine start at 10:00am. The sky was clear, the sun was out and the temps were forecasted for the 40’s. The first crew consisted of Coach Andrea, Delinda, Janette and yours truely. We took off heading south on the South Platte trail into Chatefield Resevior. We found some single track and ran the dirt as much as possible.

The Runnin Gals

About 5 miles after we started we were in Chatfield and it was time for Delinda and Janette to turn around and head back. That left just Andrea and I to carry on.
We headed onto the bike path along C-470 headed to Golden. We pulled the big hill out of the res and had a bit of a downhill as we started our gradual accent to Morrison.  It was nice to be running with Andrea since we hadn’t done anything together for ages.  That’s one of the nice things about a super long run….you can talk while your running!

I was feeling really good and strong.  I was suprised by how quickly we passed Wadsworth Blvd and got to Kipling.  It was around here that Andrea started to have IT band problems.   She told me to not wait for her and to continue with my run and we would meet up in a bit.

With that- I was off.  I had the bestest, bestest run ever!  I was feeling strong and just rockin to my own rythym.  I tried to remember to stay in “proper” form- something I constantly work on seeing as I was never a runner in a past life. 

Something that has helped my running is an article I read in Triathlon Mag about this guy who ran a 10K with his dog tied around his waist.  He wrote this helped put him on his forefoot better and he PRed by 5 minutes.  When my puppy was young (he’s approaching 15 yrs) and I ran with him I would tie his leash around my waist.  As I ran yesterday- I remembered what that felt like and found I ran much better and faster!  I was leaning forward from my core and not my chest…..I just love it when some “que” helps me with my form…..

There I was, running and running and next thing I know I’m about to drop down into Bear Creak Lake Park.  I called Sharon and told her I was about 30 minutes from the Conoco Station in Morrison (we ALL know that landmark!).  I ran through the park, crossed the street, and there was Sharon waiting to join me for my last 8 miles!  My garmin read 18.8 miles and I figured I had at least 8 more to go until Golden.

I filled my water bottles, ate, and hit the road with Sharon at my side.  Now this is where it got HARD!  That 20 minute break did me IN!  See once you leave the Conoco station there’s this lovely, long (did I mention long?) hill to climb….and needless to say- I was having a tough time getting my groove back.  I tried and I tried….and I tried….the hill was tough.   We finally made it to the top and we were able to enjoy some downhill.

Running with Sharon was such a treat.  She talked and kept me occupied while we ran towards Golden.  I know if she had not joined me for this last push- I would have been miserable.  She kept me entertained and we had some nice conversations when I wasn’t sucking air! 

Sharon helped me a great bit.  One thing she pointed out twice to me as we were about half way to Golden was that I was running “tight”.  I realized because things (my legs) were starting to hurt (after 20 miles on concrete), I was shortening my stride and not moving freely any longer.  This was a great help!!!  Not that I did much about it at the time, but now- looking back- I can see that I will be able to move more freely when I’m starting to hurt!  Running “tight” serves no purpose and actually hurts more!

We meandered the bike path and then…..there we were!   At “The Taj” (Jefferson County Court House).  Yippeeeee!!!  I was so excited.  Just a few more miles and we would be in downtown Golden!!  Only thing between us and Golden was a few long rollers on the bike path….WE COULD DO IT!  I looked at my Garmin and my mileage read 26.6 miles.  I had already hit my planned mileage…but with Golden just a few more miles away…I had to do it!

Why did I have to do it???  For the Buffalo Burgers of course.  We were planning on meeting Andrea and Steve at Table Mountain Inn which serves the best Buffalo Burgers and Sweet Potato Fries you could ever eat…seriously!  So, we ran the rest of the way into Golden walking down Washington St for the cool down, and then through the blue doors to our much anticipated reward for a day well spent.

We chowed down on our burgers and then made our way home….all in all it was a fabulous day- spent with wonderful, supportive friends.   And yes- running 28 miles for a buffalo burger is definitely worth it!!!!!

The Buffalo Burger!!!

Yesterday I escaped the 4 feet of snow and headed out of Mt Shasta to Redding with my friend Craig for a 4 hour run.

We drove over the pass to I-5 and drove south from snow to rain for a lovely day of running along the Sacramento River.

By the time we got to the trailhead it was close to 11:00 with a heavy drizzle (not quite a rain). I put on my Newton Motion All Weather Shoes, we bundled up and headed out for two out and back trips.

The day was a bit gloomy and wet but being out in nature was a welcomed relief from a week of being indoors.

This trail is spectacular as you run along the Sacramento River the whole time. With all the rainfall in the past week there where waterfalls cascading into the river and swollen creeks dumping gallons of water to merge with the current. Ducks and other waterfowl dotted the water and river banks adding to the serenity of the run.

Sacramento River Rail Trail- minus the rain

The joy of running in this type of weather is not many people will brave the conditions to be outside. During the course of 4 hours I met a family fishing; two people walking their dogs; one person on a mt bike…but no other runners!

I found so much peace and serenity with this run. I was able to think about my Dad; pray to God; listen; and just feel. One thing my Dad instilled in me was a deep appreciation and love for the outdoors. The outdoors is my church and where I practice my spirituality. Outdoors is where I commune with God and where I am in awe of the beauty that is all around me.

So yesterday was a perfect day for me. As I spent 4 hours running I also spent time singing, just out of the shear joy of being alive and in such a beautiful setting on such a perfect day.

One thing I realized on my run, is that my Dad is no longer in a house in McCloud- but that now he can be with me where ever I am. I don’t have to call him up to talk to him- I can talk to him anytime, anywhere! He is no longer confined to a body… And something else I realized is if I’m real quiet…I can hear Dad answer!

And with all that- I think I’ll just keep Running and Singing in the Rain.

I just completed my first Ironman at the inaugural Ironman Cozumel  (IMCZ).

I had an incredible experience both before, during and after the race.  I would like to share some of the things I did that I believe helped me have such a successful race…..

1. Plan to arrive in Cozumel no later than Wednesday before the Sunday race!     This is important for acclimatization!  I had no problems with the humidity and heat!  Also, I had no problems with my bike arriving with me.  Some people who flew on Thanksgiving day had their bikes come in on Friday due to all the people traveling with bikes that day…Those that arrived Friday had problems with the heat and humidity race day.

2.  Stay at the FIESTAMERICANA!  This hotel is right next to the swim start; it’s away from town; the service is excellent and the food is great (and safe). Also, request your room on the 6th floor.  Maria is the housekeeper for that floor and she is so sweet and does a wonderful job! 

3. Get some Hammer  LIQUID ENDURANCE.    It is designed to help when racing in the heat.  I drank this for 3 days before the race, and believe this also helped me to not have problems with the heat on race day.

4.  Swim in a SPEED SUIT.   There are small jelly fish which can bite you in the water.  They don’t hurt, just annoying afterwards.  I swam in my sports bra, swim suit and speed suit.  After the swim I then changed into my race outfit for the rest of the race and did not have any problems with bites.

5.  START THE SWIM in front of the dock.  The best place to start the swim is in front of the dock on some netting that is there.  You can hang on the netting and not have to tread water.  Plus you are in the front.  I started in the front and had a great swim!

5.  Ride in the WIND.  I know we don’t like to do it…but ride your 100 milers in the wind as much as possible.  I did 5 self supported centuries in a windy valley….and found that come race day the wind on the east side of the island did not bother me at all!

6. Race in your RACE WHEELS.  I raced in my 404’s and they were perfect.  I ended up passing a lot of people who used their regular wheels and 808’s are probably too big….but a wheel the same size as Zipp 404’s are just right!

7.  Use BUG SPRAY for the RUN.  If you are like me and will be running at dusk, make sure you put on plenty of mosquito repellent before you head out on the run.  The mosquitoes are out only at dusk and once it’s dark they’re gone

8.  POUR WATER on your head and legs at every  run aide station.  There are aide stations on the run every 1 km.  At every aide station I grabbed a water- took a sip; poured some on each leg; poured some on my head; then took another sip.  This worked perfect for hydration and for keeping my body cool!

9.  Run in NEWTON RUNNING SHOES.  I ran in my Newton Universal Distance Racers.  My legs never fatigued and these shoes helped propel me forward to my first Ironman finish!

10.  Use  SPORTS QUEST PRODUCTS!  I swear by Sports Quest’s products. I have been using them for over 1 year and always notice a difference in my energy increasing and fatique decreasing.  I religiously take their Recover, Vantage and Thermolytes EVERY hour when training long hours and on this IRONMAN.  I know these products made the difference in me not being fatiqued and not having any problems with electrolyte/sodium levels!

11.  ENJOY THE DAY.  Make sure you enjoy your day.  The crowds and the beauty of the island are amazing. 

12.  Brush up on your SPANISH.  If you speak some Spanish, brush up on it so you can enjoy chatting with all athletes and locals. It make for an added bonus to the day and to your stay.

13.  Stay and RECOVER IN COZUMEL.  Stay for at least 3 days after the race.  There is NO better way to recover than sitting on the beach and swimming in the ocean.  You can also finally enjoy the wonderful cuisine and beverages!

I heard from athletes who have done other Ironmans that this was one of the best venues they’ve raced.  I heard from spectators it was one of the best venues for spectating.

I have no other Ironman to compare this to…but all I can say- is I can never imagine a better location to do an Ironman…especially for the whole family!  If you are even thinking about doing an Ironman I HIGHLY recommend Cozumel!!!!