Rode the trainer this morning to get-er-done. It was cold and windy…..suppose to do 3 hours, could only handle 2.5 hours….what a wimp. At least it’s done.
So, three more days and I’m on a plane to California. Get to visit my folks and sister!
Then next Sunday is the Redding Marathon! I am so excited! It will be a great trip and a good run no matter what.

Set out for a run with my good friend Elizabeth Saturday morning. After a night of absolutely NO sleep following my friends funeral, I was groggy and not feeling well. But showed up at Elizabeths house bright and early and we were off for some FUNning on South Table Mesa.

The run was hard for over an hour. I felt like cr..! I took some of the SportsQuest products and within minutes I felt better. And I was finally able to kick my butt in gear and get some miles movin.
It was a cool day- 30 degrees or so- but we had a blast. Most of the miles were endurance which lent to lots of talking and catching up….but then I was on my own for my tempo milage. I’d go out for 1/2 mile and come back and catch up with Lizabeth. We had a blast!!!!!!!
All in all- good run- lots of fun!!!!!!!
Can’t wait to do it again.
http://connect.garmin.com/activity/1768614

For those of you who don’t know, I work as a case manager for the Mental Health Center of Denver (MHCD). In my work I get the opportunity to work with people with severe and persistent mental illness and substance abuse problems. I have the privilege to be a part of 28 peoples lives on a daily basis and support them when ever, however they may need me.

This past week one of the people I was fortunate enough to be a part of her life, passed away in her sleep. Her passing has touched me deeply. For confidentiality purposes I will call her Jane.

I came into Jane’s life almost two years ago. I remember the first time she came into the clinic to meet me, skeptical and reserved to meet yet another case manager. In that first hour of meeting me we formed a mutual respect and bond that lasted until her passing.

To say Jane’s life was hard and she had struggles that she over came would be an understatement. Jane came to MHCD 6 years ago homeless, and struggling with addiction and untreated Bipolar disorder.. By the time I met her 2 years ago she had 3 years of recovery from addiction and 3 years of recovery from Bipolar disorder. Jane had taken the challenges in her life and turned them into learning experiences that she overcame.

Jane had a way of reaching out to people and making them feel welcomed and love. She had an incredible ability to ALWAYS see the positive and beauty in everything and everyone. She lived modestly yet always gave whatever she could to someone in need. Her heart was bigger than the room and so was her love for life. When ever life presented her with a challenge she faced it and remained positive. Jane’s ability to remain positive was amazing and humbling at the same time and she always amazed me with her inner strength and resilience.

Jane did not have to let me be a part of her life. I can not express how HONORED I always felt the she did allow me to share her life, that she allowed me to be by her side during the challenges that arose. Jane was truly one of the most amazing people I have ever met. I feel privileged to have shared 2 years of her life with her.

What I take from knowing Jane is summed up in one of her favorite sayings:
Live Well
Love Large
And
Laugh Often.

I thank you Jane for the privilege of knowing you and for allowing me to share a part of your life.

I know you are with the Angels singing and dancing.

Wow- I continue to be surprised by the fact that I am actually able to run 20 miles or more! I never knew I could do this-especially weekend after weekend. It’s really cool!
So the run was fun- I parked at Goodson Rec Center and decided to break the run into 5 miles sections….I went south on High Line for 5-turned around and at mile 10 was back at the car. I was able to swap water bottles for full ones and headed north for another 5 out and back. It was nice to do this as it broke the run up and I only had to think about doing 5 miles at a time-not 20.
The cool part is my time was about 2 mins less per mile than my 26 mile run. I felt like I finally might be getting how to run so it feels like I’m rolling over my feet….It was actually easier to go fast than slower like I would normally….amazing. My thighs were a-blazin and I just kept thinking this is what it’s going to take at Ironman…..
One thing I noticed about myself on the final 5 miles-when someone passed me I wanted to stop….I’m not sure what that’s about- but I think it might be something I want to turn around….it would be good to get the gumption to chace after someone rather than stop…hummmmm
The weather was cool and overcast the whole time. Right when I finished running it started snowing- I love how things can work out like that!

Worked on the fuel again- 1 Mocha Gu (YUK); steamed red potatoes w/salt (not so good); peanut butter (definatly not); Vanilla Hammer Gel (love it!)
Drank 3 bottles of water……
So here’s to runnin another 20
http://connect.garmin.com/activity/1768622

Ok- so this morning I SERIOUSLY, SERIOUSLY, concidered hitting the snooze button (oops don’t have one) staying in bed, and missing Masters Swimming. The games the mind can play at 4:10 am. “It won’t matter if you miss one swim workout. But-you haven’t swam in over one week. But still- I mean who’s going to know? Wait, Andrea (my coach) she’ll know. But I’m sooooo tiiiirrreeeed. Just GET UP NOW!”
So that’s how it went for a few minutes until I rolled out of bed- pet Kai (my dog) who sleeps next to the bed- downed some water, made some tea and headed off to Masters.
Swimming felt good today. Did many laps of pulling which suit my legs just fine. Tried backstoke and that always seems to hurt my right shoulder. I can maybe do one length and that’s it. We did some 100′s then FAST 25′s. Many, many sets of 25′s. It was fun to do some LT swimming today…..
And you know what I find…? I may not want to get to a workout but once I’m done- I’m always glad I showed up!!!!!!!!!!!!!

Sundays plan was to do an endurance ride 3-4 hours in Boulder with my biking buddies. One of those fun High Cadence Low Resistance rides.
Problem was got up to Boulder and the wind was howling! After a few phone calls for a wind check we decided to head down to REI in Denver and ride the South Platte Bike Path. Good call on our part and the wind was not bad at all.
So off we were at a leisurly pace, warming up the legs after Saturday’s run. Felt a bit fatiqued in the beginning but then my legs warmed up and I enjoyed good company and a good cadence for the 3 hour ride.
What glorious weather it was- had to be about 50 degrees- slight wind and tons of sunshine for most of the ride.
For fuel I had a Clif Bar and a Gu…both worked well. Overall ride felt good, spun out my legs and enjoyed the company….
Info at:http://connect.garmin.com/activity/1650487

Spent the morning relaxing and sleeping in (till 7!). Then it was off to High Line Canal at Goodson Rec Center to tackel 17 miles.
The weather was 27 degrees at 9:30 am and the sun was out, with a bit of a wind blowing. Got my water and fuel belt on me and started off headed north on the trail.
For about the first 3 miles my left shin was sore…and by about mile 6 I was feeling warmed up and flowing. I have ran this trail a few times before but the farthest I had ever gone was mile marker 4…. So I was on to new territory today.
The front range was beautiful and full of snow in the mountains, the cottonwoods with no leaves really stood out showing just how majestic they truly are. The wind was cold and I was glad to have on two pairs of gloves and wind jacket.
For fuel I had made a Hammer Perpetuim in gel form and 1 Mocha Clif Shot. I must say neither of these sat well with me. Perpetuim made me burp and the Mocha clif shot upset my stomach…..I drank about 20 oz of water…not enough for sure.
I felt great and kept my HR around the upper end of endurance. I could feel myself rolling over my feet rather than “thudding” them down. I thought of the nuances that Sonja and Steve have told me…..and found these thoughts helped to keep me moving along at a good pace….
And then was the turn around at mile 8.5. I had no idea it’s slightly up hill the whole way back to the rec center……Imagine that….there was a point around mile 14 where I felt tired, but that lasted for a few minutes and I was back in the groove…Nothing like the final 2 Miles to keep ya going!
All in all- great run- felt strong.

Check out the run at http://connect.garmin.com/activity/1650490

Woke up with morning at 3:45AM to ride my trainer for 2 hours…..Not an easy feat following Christmas day at my cousin Michelle’s house with her husband and two children. We had a wonderful brunch and spent the rest of the afternoon playing games and eating cookies- Oh by the way – did I mention we ate COOKIES- for hours on end!
Needless to say- I woke up with a sugar hangover facing two hours on my trainer…..but all was not lost as I had the movie Deception to take my mind off how hungover I felt…
The ride went well- high cadence and low resistance. The movie was action packed and suspenseful- which kept me going and spinning fast. I had lots of water on hand and drank plenty hoping to flush out the sugar- And I was successful! By the time I finished I was feeling like myself and no hangover
Next I was off to work for the day with the weekend ahead! Big run tomorrow- 17 miler- should be fun!
I’m glad the indulgence of the holidays only come once a year…

I was scheduled for a 10 mile run today No problem- the clinic where I work was closing at 3pm and I figured I could actually get in an outdoor run during the week for a change….So- off I went to Bear Creek Lake Park for a lovely 10 mile run.
I start off along the creek which is frozen solid and beautifully peaceful. Then I make it out onto the open fields running around a stream toward Bear Creek Lake.
I’m about 45 mins into the run and it dawns on me that the park closes at dark…and I parked inside the gates of the park…OH-OH. So I turn around and booked it back towards my car….luckily I was scheduled to do miles 5,7,9 as tempos….so I ended up doing my first tempo work in at mile 4.
I made it back to the car as I saw a ranger drive by…got in my car and drove about a mile out of the park to continue my run inside the park…..I was able to get another 2 miles in before it got dark (mile 7 another tempo)-
SO THEN- I got back in my car- drove home for the last 3 miles to be completed on my treadmill with mile 9 being tempo again…….
It was a completely wacky run!!!! I have never broken up a run into 3 different sections in 3 different locations……
But I did my 10- and got some time outdoors- Oh and by the way, I noticed the park doesn’t close the gates until 6pm. I still had another hour when I turned around originally……

Woke up Tues morning 4am to get in my Repeat Running workout…a cup of tea and it was downstairs to the basement for the workout on my treadmill.
Started off with 2 miles at a super easy pace-then…the pain began! Did 4 X 1 mile repeat at 9:00 pace- which for me is HARD. There were times during each repeat when I wanted to stop…but I kept with it…sweating my brains out-even with the fan blowing on me.
My legs were burning by the final repeat and I must admit I was glad it was over. And I was absolutely glad I did it! I know that every workout gets me in better shape and hopefully closer to a faster runtime next season…
Today will bring a 10 mile run which I am looking forward to as I will be able to be outdoors-Yeah!