Who do you love???

Big question I have…..do you love your coach?  Are you really truly happy with your coach?  Do ya  love him/her?

This Sunday as I was running my first EVER sub 1:59:30 Ten Mile Run, I realized that I absolutely LOVE my coach!  I mean, I really love her and am so grateful for her!

My workout for Sunday was to run 10 miles with 3 minute pick ups at an 8:45 pace every mile.  After a 20 minute warm up I started in on my first pick-up.  I hit 9:00 pace on the first one and with every pick-up after that I was hitting 8:45 or less!  At one point I looked at my Garmin and saw 7:45 on it!  I was like- Holy $hit!   That’s never happened before!  I’ve never been able to run that fast!!!

As I was having this fabulous run (mind you, I did not want to get out of bed that morning), I thought about what I great coach I have!  My coach Andrea Watkins  is the best!!!  She has been coaching me for a bit over two years now.  She has taken me from an out of shape 49 year old, to an Ironman finisher, to someone who can now run 10 miles in 1:42:10! 

See I believe a coaching relationship should be like any other relationship you have.  If the person is toxic or not hearing what you are saying, or not meeting your needs….It’s time for a change! 
A coaching relationship has it’s ups and downs.  I mean, poor Andrea has seen me through some REALLY tough times and with that some not so stellar behavior on my part.  She has been kind enough to point out these behaviors and I’m grateful for that.  It takes courage to call someone on their shit when it’s-a-flyin!  And she does that for me.

She also listens.  She listens to what I’m saying and hears what I need mentally and physically, even when I’m not aware!  She challenges me to grow both physically and mentally. 

She’s taken me to the airport butt-crack early when I flew home for my father’s passing.  She went to my house and packed my bike and shipped it to me when I was out in California caring for my father….I not saying that every coach should go above and beyond like this….but Andrea does!  And that just makes me love her and appreciate her even more!

I feel so fortunate I have found a coach who is such a good fit for me!  I have always felt grateful for her.  And as she continues to write my training plan and help me to reach my goals, I am in awe of her ability to help me reach a higher level of athleticism!

I may be wrong here, and this is only my humble opinion…..but do ya love your coach?  Are you unhappy? Do ya just coach with the person caz you have for years?  Do you feel like you’re not being heard?  If you answered, “kinda- sort of” to any of those questions….then ya might want to see what it’s like to Love your coach.  Heaven knows there’s enough of em out there!

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??????

Yesterday was my birthday….yeap another one. 

 I am officially over 50!  Holy Cra%…How in the heck did that happen????  Wasn’t it just yesterday I was 35??????  I can’t believe it…..Time does fly, especially when you’re having fun!!!!

Every year I’ve looked at my birthdays as the one day out of the year where I can make it all about me (not that I don’t on other occasions…but I’m working on that).  There was only one problem yesterday.  This was my first birthday in 51 years where my Dad didn’t sing me happy birthday.  That made for a bit of a sad day.   It was my birthday and an occasion for celebration, but I really spent a lot of time crying when I was alone……And that was ok.  I needed to do that…….grieving can be like that…it just comes and then it’s gone.

So of course, with a birthday, it brings an opportunity to pause.  Pause and take stock of my life and where I’m at, and where I’m going.  At the beginning of the year I wrote a post about New Years Intentions.   With all that occurred in January I never made the time to write myself a mission statement.  I figure now is a good time to do that as I embark on my next year of being on this earth.

Even though yesterday was a tough day, I must thank all my friends who reached out to me and wished me a happy birthday.  Each time I got a message it lifted my spirits and put a smile on my face.  It made me feel cared for and comforted. 

Today is a new day.  I feel GREAT and happy and joyful and thankful to be 51!  I think I needed those tears yesterday to wash away some of the sorrow. 

The sun is out and tomorrow will bring a TOUGH strength run!  It will be nice to run outdoors!  It’s been a few weeks.  I’ll make sure to take pictures and blog about it!  Should be a dooozzzyyyy….

I hope everyone enjoys the weekend and gets out in the sun!

SAD….I’m SAD…..I’m Surrly, Anxious and Depressed because I’ve had to do every long run and long ride indoors for the last 3 weekends!

SAD…this stuff is real!  I’m Seasonally Affected with this Disorder.  I am craving a weekend day that is sunny and not snowing.  I don’t even care if it’s not warm….just give me the darn sun!!! 

Why is it that durning the week, when I’m working indoors the sun is out and the temps hover in the 40’s?  But come Saturday morning it snowing?  Who’s idea is this anyway.  It’s tough when the weather in Denver gets in these patterns.  I always begin to find myself getting a bit surrly and chompin at the bit!

SAD

As a mental health therapist, I know the role that exercise in the sun can play on mood and brain chemistry.  But darn if the sun isn’t cooperating these days. 

So since the sun doesn’t find me…I try to find the sun in my own way.   I’ve begun a game with myself.  I tell myself I am training my mind.  Yeap.  I take these endless weekend indoor training sessions as an opportunity to toughen my mind.  I grit through the pain of the endless hours of boredom and tell myself I am mentally getting tougher to handle things that might come up in a race.  I figure if I can endure another 2-3 hour treadmill run I can endure anything.  I mean anything! 

Sometimes the hardest part of racing is getting through the training.  If I can keep with my training, no matter what, no matter the season….then when it’s time to be standing in the water on that chilly morning- I’ll be ready!  I’ll have gotten through the hard part…..And the SADness will be gone!  Plus it helps knowing better weather is just weeks away!!!!

Where'd It Go

On tap for Saturday was a run from the Conoco Station, over Dinosaur Ridge, into Red Rocks and up to the Amphitheater for the Boot Camp that goes on there, and then run back through the town of Morrison to the car. 

I had two friends who were going to join me.  One called the night before to cancel (problems with her knee).  Ok…no problem, I still have one person to suffer with me…..

Well Saturday morning rolls around and my alarm clock goes off at 6 am and all I want to do is stay in bed.  I’m sleepy and don’t want to get out from under the warm covers.  But I do, and make some tea, eat some breakfast and call my friend to check in. 

Yeap, we’re still on track to meet at 8:15.  Only thing is I’m already not “feelin” the mojo to do my workout as it’s written.  But then….I start to feel guilty about wanting to changing it!  I mull this around in  my head a bit.  A few minutes later I get a phone call…my friend can’t make it because her dog just had a seizure.  No problem, I totally understand!

Where'd My Mojo Go?

 But then, I’m left with a dilemma.  I absolutely don’t want to workout!  I don’t want to leave the house.  I don’t want to run.  I don’t want to go to the friggin Boot Camp at Red Rocks.  So….Where’d my Mojo Go???? 

I have to admit this was tough.  To get myself out the door was a struggle.  I told myself I would go to Green Mountain and run the trails there.  OK- I was feeling a bit more motivated for that.  This was enough to get me into my car and driving to Green Mountain.  As I passed Green Mountain (which happens to be on the way to the Conoco Station) I saw that the trails were covered in snow……guess it was going to be the Conoco Station!!

I made it to the station, got my stuff out and ready, (still not feelin’ it) and right before I started running I got a call from my friend saying she was still going to join me!  What sweet music to my ears!!!!  I began an out and back run and 30 minutes later I was back at the car and we were off together headed into the hills of Red Rocks. 

 We made it up to the Amphitheater and found out the class was canceled due to the snow.  We did an obligatory lap on the icy stairs and headed back down to the car.  We had a good time, worked the hills hard and enjoyed the downhill back to town.

Now here’s the thing I was contemplating.  It’s hard to stay motivated and keep my “mojo” sometimes when I’m training by myself.   Just knowing I’m  going to meet someone helps get me out the door, even if I’m a bit tired.  Saturday- I didn’t have that someone, and it was tough!  It can be downright tough sometimes to WANT to go train! 

I know when training for an Ironman, EVERY workout counts!  I can’t afford to cut them short or blow them off.  It WILL make a difference 6 months from now when I’m cranking out a 140.6 miles. Thinking this is one way that gets me out the door.  Another way that helps is to just start.  Just start running, biking or swimming for 10 minutes or whatever- and somehow it’s ok…..Telling myself I was going to run at Green Mountain really helped get me out the door Saturday.  Not that I was psyched about it…but it helped. 

Making plans with friends is the best way to make sure I show up for a workout…but when that falls through…and the MOJO is just plain gone…..it’s good to try and come up with ways to get out the door anyway.  Caz even if I can’t find it before I leave the house, chances are high that I will find it once I’ve started!!!!!!

There It Is!

Supa- Star

Do you ever have those training days or day when you get done and you just feel solid?  Like you could kick some serious a$$ and you are going to rock your next race?  You know….That you ARE a  SUPER STAR!  ?????

Well that’s the way I felt today when I walked out of the Rec Center, wet hair and all, in 20 degree weather after another kick butt Masters swim workout.  And here’s why…

After the past month, of getting my workouts in, grieving the loss of my father, and getting back to Denver and my life here….I have entered back into the realm of some serious training.

In 24 hours I swam Masters; did a grueling power Computrainer Class that seriously had me close to puking; slept 6.5 hours and then back at Masters this morning getting my arms blown up again!

At the beginning of each workout I felt  a bit flat for 10 minutes or so, but once I warmed up I was hammering hard.  It felt GREAT (even though I would wonder sometimes if I could keep going).  I imagined myself holding the pace for an entire race and finding that edge to dance on without blowing myself up.  You see, this race season is about racing “gutsy“, not just “safe” anymore.  I’ve been afraid (OMG I said it out loud!),  yeap afraid to HURT.So I’m going there- you know “there”- the “there” of pain and not knowing if you can hang on…..I want to dance that line and see what it might hold.

So after three hard workouts in 24 hours that had me working HARD and dancing with that line…I walked out of Masters this morning feeling like a SUPER STAR!  Like a real athlete who could do some damage this racing season.

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.

Oh my oh my….talk about a winter storm! 

Here I am in northern California in the midsts of a 4 day snow storm.  And did I mention I’m out in the boonies?  Like, in a small town of about 500 people? 

I use to live in this area years ago and since moving to Denver and our “champange powder”- I have forgotten all about  “Sierra Cement”.  Forget about trying to shovel…. I swear- half a shovel weighs about 10 lbs! 

Famous Sierra Cement- off the back porch

When El Nino storms “march” off the coast with “copious” amounts of moisture, you have the perfect recipe for downed tree and powerlines and closed roads!  And that’s where I find myself today…..stuck in the house with no where to go. 

We’ve been without power for 48 hours now- the roads are closed- as are all the businesses.  Thank goodness for the large generator that has been purring for two days, a wood burning stove, and Verizon Wireless Access.  I have all the luxuries I need 

One problem…is the propane for the generator is getting low, and Suburban Propane can’t fill their trucks because the eletricity is out and therefore can’t deliver more propane. 

So, we’re going to shut off the generator for today.  Oh yeah…did I mention we’re on well water and when the generator gets turned off so does the water??  Pots and pans and bottles are filled…

The forecast is for more snow.  The power isn’t suppose to be back on for about a week.  Hopefully we can get propane before then…but in the meantime……

Who said California was all sun and warm weather anyway?????

Tis officially the opening of my 2010 training season.  I started the year off back on my offical training plan after a month of relaxing and recovering from my first Ironman.  Not sure what I enjoyed most….the Ironman itself- or the excuse of not having to follow a training plan for one whole month!  (Hands down the Ironman itself wins!!!! )

I spent my down time relaxing, sleeping in, went to a movie, visited friends, training 30 mins to an hour a day, and losing some fat!  Yeap- I lost 3% body fat over the holidays!  How cool is that!  Some people thought it was kinda strange it “diet” during the holidays…but I am glad I did!  I don’t have to worry about those infamous 5lbs that can be gained from Thanksgiving to New Years….I actually have come through the holidays leaner and a bit lighter (I am going back to ditching the scale).

January is starting off with about 1 hour of exercise per day and will build to a 26 mile run from Littleton to Golden on January 23rd.  I am looking forward to a big run this month.  I love the feel of being in motion for that long….something I have missed in the last month. 

I am excited for what the new year may bring….snowshoe races, ultramarathons, another Ironman….and the company of many amazing friends and fellow athletes….