Boulder Running Company/adidas Blog

Fast and Flurry-ous Race Review

2012-01-28T19:53:00.010-07:00

Thanks to all those who braved blustery conditions at the Fast and Flurry-ous 4.1 Miler!!! Acting as the first race in a series of five against rival team Boulder Track Club, thanks to the efforts of the guys and gals who raced the challenging 4.1 mile cross country course BRC/Adi came away as the victors!

The combined times of the top four runners on both the men's and women's teams on both sides were used to determine who claimed the trophy. The first race of the day was the women's, and Boulder Track Club's studette Laura Thweatt trounced the field by a landslide in 22:24. While her time was undoubtedly quick, BRC put two more ahead of their second with Shannon in 4th with 23:43 and Rachel in 6th with 23:58. Kristen finished 10th in 24:40, followed by Lori in 11th, who rounded out BRC's score, in 24:49. Just behind Lori was Ashley in 12th (25:14) and Sarah in 17th (25:41). All six BRC women finished ahead of BTC's third woman, thus sealing the deal on the women's side.

For the men it was a loaded field and it looked like it would be a close call. BTC's Matt Tebo and Clint Wells took 3rd and 4th respectively, while Loren took 5th behind Wells in 20:16. Just on Loren's heels were two more BTC'ers, Josh Glaab in 6th and Curtis Begley in 7th. Adam snatched 9th in 20:48, followed consecutively by a nice pack of four consisting of Robby (20:49), Jason (20:57), who capped off the score, newcomer Bobby Reyes (20:59), and Jay (21:11), all in 10th-13th places respectively.

While the BRC men took it to them, the BTC guys would have been the victors in that division, thankfully the women tilted the scale in favor of BRC and took home the hardware for Team Champions. Great job ladies and gents!!!

In the five series race, the men are vying for the Mark Plaatjes trophy while the women are in the hunt for the Elva Dryer trophy. So far the BTC men are one up on BRC, while the BRC women are a point ahead of BTC.

Big thanks to BRC-Boulder, New Balance, Naked Pizza and Avery Brewing Co. for putting on a great show!

Next up in the series will be the Bolder Boulder 10k on Memorial Day.

Meno’s Paradox

2012-01-25T07:48:00.002-07:00

Plato once theorized that it is impossible to learn anything new. You simply recollect something already known and come to "enhancing" on this previously known knowledge. The same way you discover how that bright red burner on the stove is hot, common sense would tell you that not only the color but the sheer heat radiating from the top is probably near-hot enough to brand a cow. Fortunately for me, I haven't touched the burner in years, keeping my hands in tact to write this blog. Of course, many can dispute Plato's somewhat pessimistic approach to knowledge, though in reference to my training during 2011, and onward into 2012, I have to agree with him...

If 2010 was the upward-swing of my running career, 2011 was undoubtedly the downward-swing. Like the spirals "fictional" legend Bruce Dention talks of in the famed novel "Once A Runner", I'm in the momentum-gathering phase. Whether it be mental (it is now), or physical (it is, even more so now), I've finally come (back) to the simplicity of training required to attack that up-swing with a full force.

What I'm referring to mostly is old-school approach to training. Longer runs, longer workouts, running twice a day, every day, every week, every month, and so on. I had been training under a highly Lydiard-esque style since high school, cruising through longer tempos and thresholds, "strength work" to say the least. This quite literally formed the base work to everything I knew about training, and it worked. Though, during the down-swing of 2011, these simple truths were stored near the back of my mind, tucking themselves in the darkest corner, waiting to be sought out and re-found again.

In 2011, I had replaced what I had known with a much more anaerobic approach to training, consisting of incredibly short, and intense workouts, (which I guess could be considered the “original” old school). I’ll avoid elaborating on the rationale behind straying away from common sense, though, let’s just say that each agonizing black and white result after another begged to be scrutinized, analyzed, and ultimately answered (and yes, that’s a lot of “ed”s). When you’re finishing workouts about ready to empty the two bananas and that Blueberry Powerbar you ate for breakfast on the side of the track, sometimes the question isn’t “Am I running hard enough?”, it’s “Can I really get ‘abs’ in 7 minutes?”. The depressingly real answer is “probably not”. It’s going to takes days, weeks, months, and sadly years of long, hard, training to really get there.

Distance running is an endurance sport. Similarly, longer tempos and thresholds are workouts to be endured. The “Aha!” moment came over me in a Buddhist-like session of mediating while in hot bath of Mr. Bubbles and Epson salt. Anyone can survive 10 minutes of punching the air on the track, but when your race is three times the distance, stamina would be a much more friendly ally. Why not train the heart (literally) before the legs?

And now we have arrived in 2012, where ironically enough I have re-adapted the style of training first handed to me before I could even grow facial hair, well over a decade ago. At this point, I can’t doubt Plato’s theory, as the objectiveness of running and results will always hold as the Truth to where your fitness is, or isn’t. Now that I’ve shared something that everyone either A) Already knows or 2) Will recollect after reading this, I’ll stray to lighter tone to end this blog entry.

As a new member to the BRC-Adidas team, I’m extremely excited for the coming year. With training (finally - again) in tact, and an Adidas Christmas on the way, I look forward to hitting the roads, tracks, and cross country courses alongside the best Club team in the US, outfitted in the most stylish and sleek Adidas gear available. "Come at Me" 2012!

Stay classy Colorado!

The Joys of Breaking Bones

2012-01-24T15:47:00.003-07:00

As many know, I broke my foot at Club Cross. I'd love to have an exciting story like 'I was practicing my half pipe skills and crashed', but no, I just ran in a race and broke it. I was doing so well and running up front thinking I'd place in the top 10, then I twisted my ankle (like I do in every run and race with no problems) and there was lots of pain. I was brillant and thought it was fine so I finished the last 2 miles with much confusion as I was getting continually passed and just couldn't hang on. As soon as I finished I couldn't walk and then realized I actually did hurt myself. But another dumb runner move...I walked (limped) it off, enjoyed the Club XC party and hoped it would be fine by Monday. The brusing, swelling, and look on Ashley's face (PA) was an indication that it was more than a sore, twisted foot.

Monday the 12th, it was confirmed. Broken foot. Snapped the 3rd metatarcle in half, dumb. I was devastated that I was in the middle of training for the Olympic Trials for the marathon and was finally enjoying the mileage and now I will not be able to compete. At least this was the OT for the marathon and not the track, otherwise I would still be crying.

It's been 6 weeks with the boot and luckily I was able to remove it yesterday. Sadly, I was naive and thought I'd be able to run this week, but the doctor said absolutely no running for at least 2 more weeks. I guess this is a good thing because he tells most patients no running for another 6 weeks...I'm not sure that means I'm healing extra fast, or that he knows I'll go crazy in the next week and come back to find him. Either way, I guess I'm back to cross training for the time being.

Oh the fun of the biking and swimming...and the crazy things I see in the gym. I feel so funny going to the gym with my boot and jumping on the bike. I get the funniest looks, strangest questions, and silly competitive people who do not want to get beat by the lady in the boot.

At first it seemed like a lifetime to ride for more than 30 minutes, but now I'm able to easily do 90-120 minutes. I sometimes just ride steady and other days it's intervals. I can't do too much resistance, but I'll just get the RPM's as high as I can.

In the pool I've been mostly swimming (with just my arms), not much aqua jogging as it seemed to hurt my foot more. I'm not a swimmer, but I'm setting my own personal records of laps per hour or laps without choking on water. The life guards watched me carefully as I unstrap my boot and jump right in. I'm pretty sure everyone at my local gyms thinks I'm crazy, but I'd be more crazy if I don't exercise at all.

On top of the 60-120 minutes of cardio per day, I've been lifting (upper body) and doing core exercises. Another reason I can't wait to run again...this all seems to add up to more time training than I have ever done in one day. Yet, I still don't get the same satisfaction I do from running.

Anyway, the coutdown begins...13 days to go.

Where I'm at, what I'm doing

2012-01-23T10:15:00.005-07:00

Banana Hands, checking in. It already feels like a long time since Club Cross, that fun time of year when the entire team comes together for the same race. Since then, I reset and started building from where I left off in the fall. Even though it's an off season for me, I have a clear idea of what I'd like to focus on: lots of miles and a hard effort every week. I ran the first winter series race last week and signed up for the others as well. It should be a good way to get in the harder runs those weeks. Just as important as the running, I'm making sure to do recovery exercises to stay healthy and injury-free. We'll see how it all goes.

End of 2011

2012-01-01T17:14:00.003-07:00

Welp, since 2011 is soooooo yesterday (literally) and 2012 is the new "in," I feel like I should sum up the end of the year.

So Club Cross; it was a good time and Seattle is pretty sweet (I mean, maybe a touch more sun would make it better, but still it was a fun trip). Highlights include but aren't limited to:

1) The Race. I reeeeeeally like cross country. This year was even better given that the course was NOT a collassal bottleneck fiasco in the first 200 meters. Awesome.
2) Amanda driving the team van the wrong way up the street en route to the race.
3) Jay driving the team van the wrong way up the street en route to the airport. Hey, whatever it takes to attain that necessary end result.
4) Ali challenging McMillan to some sort of basketball duel, I didn't stay around long enough to know the outcome of this.
5) Ali earning another USA singlet. BOOM. Scotland baby.
6) Ali wearing a headlamp through the mall. Because why not?
7) A sweet post-race run on the waterfront the morning after the race with Dan, Sarah and Adrian.
8) The cinnamon roll the approximate size and density of my head the morning after the race. Yes I ate that.
9) Loren explaining that he is "60 percent woman." I may have caught the wrong end of this conversation.
10) Poor Bananahands, who will never, EVER live down his namesake.
11) Hanging out with the whole team--this only happens once a year!

Lowlights include and are pretty limited to:

1) Cassie's post-race foot.
2) Team Rogue Elite.
3) Lack of mechanical bull.

All in all, a great trip! Thanks of course to Cody for keeping us all in line, and Lori and Sydney for putting up with all of us, and of course Amanda, Jay, and Scott for shuttling all of us around town. Thanks Adidas for another year of keeping us all shodden and clothed.

I will say that 2011 was a year of epic highs and epic lows and LOTS of blessings in disguise. I will also say that despite my initial exuberence to migrate to Boulder, and despite all the great friends I now have there, and the beautiful trails (humble little South Boulder Creek trail I will miss you!) and the lively town, it was nonetheless a happy sight in my rearview mirror and it is wonderful to be back down south. Although I did abruptly abort my mission, Project Pretend To Be A Boulderite, I'm still choosing to see it as a success in spite of a failure to adapt to the strange culture and peoples inhabiting that land. I would rather study it from afar. Yeah yeah, everyone can point and laugh and say they told me so.

Thankful for another year in the books and grateful for another few thousand miles on the legs--more to come! Thanks of course to all of you who have been in my "cheering section" (because we ALL need one) and have taught me a lot and shown the way. You may or may not know who you are, but I'll say thanks anyway. Best of luck to EVERYONE preparing for the Olympic trials--I might be the only girl I know not logging triple digits in weekly mileage right now. On to 2012.

Checking In

2011-12-03T08:28:00.002-07:00

I apologize for the delay in blogging, it's been a busy fall season. Here are a few running updates:
- Raced the 10k at the Pan American Games in Guadalajara, Mexico in October. It was a fabulous experience, where I met many great athletes, coaches, staff, and locals. The athlete village was an experience in itself with dorm style living, a cafeteria with food 24/7, an entertainment area, beautiful pool, a walking path through the woods, a top notch gym, and hundreds of police bordering the outside. Guadalajara was a fun town to explore with historic buildings and sculptures, unconventional construction methods, a funny pedestrian crossing signal, colorful markets, and very excited locals. It was an experience of a lifetime!
- I decided to race the marathon Olympic Trials. It's not quite a distance I'm looking forward to, but I'm slowly embracing the idea of finishing my first marathon and being a part of an amazing race with many of the best athlete's in the USA.
- For marathon training I have had two new personal bests... longest run ever of 18 miles and most miles in a week of 80 miles. I'm sure these will increase over the next month and a half, Thanks to Russ, Chubbs, Jay, and Ashley for helping me through this week and the long run.
- I raced the United Way Turkey Trot in Denver at Wash Park. It's a 4 mile race that I have competed in since I was in high school. It's a race that my family enjoys together. Russ had a huge PR and placed 7th. I was the 1st female with a 7 sec PR (thanks to David for pacing me). My sister surprised herself with a great finishing time. And my mom came to cheer us all on. It's always a fun family event.

Now I'm just preparing for next weekends race...Club Cross Country Nationals!!! Can't wait to see everyone and to go get our trophy back (and to get our dance on). As I look out the window at the fast falling snow, I realize today's long run is going to be tough. I best get moving. Stay safe and warm!

PS Congrats to all the BRC-ers as we dominated all the turkey trots around the state. Congrats to Ali and Wendy as they raced for the USA in Japan.

The Final Countdown

2011-11-26T20:35:00.003-07:00

It's quiet. Too quiet.

It's coming down to the wire: Club XC is only two weeks away and on that day, we've got a lot of race to rock. It's going to be epic. So epic it will be earth-shattering. So epic that Chris Lear will write a book about it. So epic that the heavens will part and the angels will sing. So epic that Bruce Springsteen will write a song about it. Epic. It's high time that we earn back our trophy of the partly legless 'roided up runner chick with the absurd pectorals, and the guys too of course.

The team sounds ridiculously fit and ready to represent, this was evidenced moreso by everyone's Turkey Trot races a couple of days ago. Congrats to all who raced. I got to shake off a little rust down in Springs at the Briargate 5k Turkey Trot. It's a great little hilly course with loads of participants this year and beautful weather. Having really only been training pretty solidly--complete with actual workouts--for about the last three weeks due to a bit of a rough patch, I hadn't raced since Pearl Street last August, so was a little iffy going in, with the intention of treating the race as a workout, but came away with a win in 18:00 and felt very in control the whole way and rebounded quickly. Adam took the men's win so it was a good day for BRC/adidas. While my time was nothing to write home about it was nonetheless encouraging and was the perfect tune up and I was really pleased. Not to mention it's easy to be relaxed going into a race when it's a lot of fun to be there and it was great seeing everyone and being back in Springs as I really miss it. Once upon a time I wouldn't have dreamed of jumping into a race feeling so unprepared and compulsively would have needed everything to be 100% in order, but if you're always waiting for everything to feel perfect and for the stars to align for you, you'll never do anything and will miss out on some good times and who knows? Maybe even your best day. So take advantage of opportunities that pop up along the way since really, who regrets ever really trying something even if the outcome wasn't perfect?

My co-worker (and Broomfield H.S. coach) Greg Weich explained to me one day, "You know, I race really well when I just don't give a s**t. I had the best race of my life when I was up at 3 a.m. the night before eating sesame chicken." Now I wouldn't say I ever "don't give a s**t" but I catch his drift and it's true.

I hope everyone had a great Thanksgiving as there is always lots to be thankful for. Next up: CLUB CROSS. See you on the other side.

Adam and Me post-race at the Briargate Turkey Trot

2011-11-05T18:43:00.005-06:00

I'm so happy I got to be part of such a great team the last few years. Although it's time to move on I know all the close friendships will remain. Thanks so much to everyone who made it such a great experience and to Cody and BRC adidas for making it happen.
If you want to keep tabs on me I'll be at Tera-moody.com

Resistance Yields to Persistance

2011-10-30T23:24:00.010-06:00

Alright kids, let's get philosophical.

So I've been wrestling with a question for oh, say, about the last 3-4 years or so. It was sparked by running, and it is amazing to me how analogous running can be to life, yes? It began while pool running, imagine that. So the question is this: how do you know when to continue to persevere through a trying time and continue to overcome obstacles en route to a goal? How do you know when those obstacles and trials are an indication that a door is closed and that it is time to move on but you're too stubborn to do so? Are the most successful people in a given area also the ones who were the most stubborn asses when the going got tough?

I turned 26 yesterday and I feel like I got a crapload smarter all of a sudden, so after a lot of thought the answers have presented themselves.

One: Is/are your goal(s) realisitic? Now don't misinterpret me here and think that "realistic" is synonymous with "easy", if it was easy everyone would do it. I just mean if it is something that The Gut (I'm a huuuuuuuge believer in Gut feeling. The Gut is quiet, but is rarely wrong. Listen to The Gut.) says that you can do--maybe not within the next week, but something that over time, with a lot of sweat, sacrifice, and tears, and barring complete catastrophy--can be achieved, then YES it is realistic. YES you should persevere through whatever is thrown your way because you're not just striving towards dreams made of fluffy, sparkly, things and gum and unicorns and lollipops. You're not laboring under delusion. Oh and as an aside on that, never give a damn what anyone else thinks you can do, what do they know? Just saying. Had to interject that.

Two, and the most important I think: Do you love what you're doing? Running as a competitive sport can be kind of cruel, so to keep at it you REALLY better love it. I mean, you put in miles and miles and give up other "fun" things that you could be doing to strive toward a goal and there is no guarantee of success by any means. But are those miles and miles just drudgery? Are they just a necessary evil? Is your focus totally on the end result and there's no love of the process? If yes, then I guess to continue on would just be considered straight-up stubborness. I mean, take the situation where maybe the only way a person's ever earned any kind of status or validation is through a certain activity so they can't let it go regardless of the fact that they don't even enjoy it. We've all known the super-talented runners who seem to hate every step of every workout and only seem to "enjoy" bringing home the hardware. So in that case, maybe not worth "persevering" through tough times. But if it happens that the process is the reward, and the outcome is the icing on the cake, then by all means keep at it.

So I figure I am in the clear on both of those things so I can justify stubbornly keeping at it despite a slight lack of success (we've all been there, and if you haven't, you might be someday) the last couple of years. It might not always have been "fun," but by God I'm not done yet. Besides, when the fit hits the shan at the eleventh hour a few too many times in a row, it makes for a gnarly chip on the shoulder and makes it awfully hard to "burn out" because you know if you stopped you'd always wonder...

I guess if there were no tribulations, no trials, no shortcomings, no tears, no miserable failures, and no less-than-perfect days, we wouldn't know what FRIKKIN' AWESOME looked like. You'd cross the line having just earned your first USA jersey and rather than crying like a little 5 year old all teary and boogery and gross in front of the FloTrack camera, and being totally overcome with gratitude and satisfaction, you'd just wonder what's for dinner and if there's a mechanical bull at the post-race party. I think that Nate Jenkins said it best:

"I think it is important for people to hear that we all get down and want to pack it in. I wanted to quit many times, I just wanted to walk away. I wasn't nearly as good as I thought I should be. On top of that, other peoples success always seems so easy from the outside. It seems they never struggled and you should just walk away because you have. I'm no world-beater and I've not accomplished all my goals, but as someone who could have easily walked away a thousand times and no one would have ever thought anything of it, I can tell you even if I never run one second faster in anything, that it is HARD, we ALL have bad days, we ALL get frustrated and IF you just keep picking yourself up and dusting yourself off and getting back at it you will reap the rewards. Maybe not the exact ones you wanted but rewards all the same."

This team is on FIRE!

2011-10-13T10:02:00.002-06:00

We have had some AWESOME performances lately and I'm really proud of everyone on this team! Hana relays domination, Wendy's 10 miler and huge half marathon PR, Ali's 6th place finish at the 20k, Mario tearing up the roads everywhere, Cassies 9th place at the 5k champs, Tommy Jesse and Scott at Cow Harbor, Adams 3rd place trail adventure, Amanda's 5k, our team win at Tufts, and many many more. A BIG congrats to our newest trials qualifiers Matt and Adrian. It was exciting watching you guys in Chicago.
It seems like everyone just keeps improving. Lets keep the momentum rolling through clubs and the trials!
Huge thank you to BRC and Adidas for the support and GOOD LUCK to Cassie at Pan Ams in a couple weeks.

Dreams Do Come True

2011-09-18T05:54:00.002-06:00

I've always dreamed of wearing the USA jersey and racing for our wonderful country. I just was selected to be on the USA team for Pan Am Games!!!!!! I can't believe it, but I'm so honored, blessed, and super excited. I'll be racing the 10k on the track in Guadalajara, Mexico in the end of October.
This dream also meant I get to be on the national list for drug testing...yippee. It was time consuming to fill out my day to day whereabouts for the next three months especially because I barely know where I'll be next week. I thought "I'll never get drug tested"...i was wrong. I submitted my info on the 10th and was drug tested this past Thursday at 6am. This isn't the greatest time for guests but a great time to pee. Anyway, now it feels real that I'm really going to Pan Ams.
Today I'm in Providence, RI for the USA 5k and excited to race. I have no idea if I'm in 5k shape but it will be fun either way. Thanks Adidas for letting points cover travel and for the cool kit. Thanks to the amazing race directors, Charlie, Tony, and Jim. Hopefully it will be a wonderful day.

MIA

2011-09-17T17:30:00.002-06:00

I have definitely been MIA for the past couple months. It's been a combination of things, the foremost being I forgot how to actually post on the blog, yup I'm an idiot. But along with that I had a pretty substantial ankle injury that bogged me down for the past 4 months. My last official race was the 25k Champs in May, which went pretty well, but starting the day after I couldn't walk right for about 2 weeks. Then I kinda just decided well I better get back in shape quick cause I wanted to run Chicago. So I hopped into some workouts with a buddy of mine and well needless to say it never healed right. So for the past 4 months I went into this on and off again cycle which culminated in a "F this S***" and a three and a half week running vacation. So instead of running we bought a house, I caught a bunch of fish, and probably gained 10 pounds of beer weight.

So all that ended three weeks ago and I have currently been running about 8 to 10 miles a day at a decent pace. The ankle still gets sore every now and then but for the most part I'm pain free. You would think being a PT and all I would be able to cure myself, but ask any PT and they will tell you we don't make the best of patients.

Anyway I'm finally starting to get psyched up again for probably the biggest 4 months of my running career to date. The main races being Fort Collins Turkey day 4 mile, CLUB NATS, and of course the trials in Houston. Let me just stress that CLUB NATS is gonna be awesome. My old team in So Cal started another Adidas sponsored running club and well we have beat them, period. So I'll be there in full force, and hope you guys and gals will catch fire and get pumped for the awesomeness that is CLUB NATS!

Break time

2011-09-06T08:23:00.003-06:00

It’s been a little while since my last proper break from running. Over the past 13 months, I think I’ve taken a total of 9-10 days off including a week stretch in May when I was sick. This is by far the longest I’ve gone without taking a good 2 weeks to completely recover from all the nagging injuries that come with running. Really, there is never a good time to take a break since there is always a race coming that you would like to do, but sometimes, your body makes that choice for you.

I’m coming home from the US 20k Championships, which is now the site of one of my biggest blow-ups to date. My plan was to go out somewhat conservative and work my way into the top 5 towards the later stages of the race. I was actually in good position to execute the plan for the first 5 miles. The lead pack was a manageable distance away and runners were starting to come back. By 5.5 miles, I was completely cashed. The legs weren’t responding at all, and I started going backwards in a hurry. In hindsight, the 20k was probably a little ambitious after running a fairly tough Half Marathon 2 weeks before. Obviously, my legs didn’t recover in time and if I had to do it again, I would have skipped the 20k and focused on the 5k Championships that will take place in 2 weeks. Hindsight …

The Half Marathon I mentioned happened in San Diego 2 weeks ago. I ended up placing third with a time of 1:04:20 on a course that had some serious hills (up and down). I was hoping to run a little faster going into the race and was on track at 10 miles to do so (around 48:00). However, the biggest hills came at the end of the race and put a hurt on everyone. Overall, I was pleased with the result since it was a Trials qualifier in the marathon. Now, the focus will shift to preparing for the Trials in January and hoping my body will be able to handle the training necessary to do well in a marathon. We’ll see.

Also, my wife and I had our daughter August 6. Here she is:

August 22-28

2011-08-28T21:08:00.000-06:00

Monday: 90 minutes easy (12)

Tuesday: 20 x 1 on/off @ 90-95 % (13)

Wednesday: 105 min. easy (16)

Thursday: 85 min. easy (12)

Friday: A.M. 4 x 3k w/ 3:30 rest 9:27, 9:18, 9:19 (12), 9:33 P.M. 30 easy (4)

Saturday: A.M. 30 min. easy (4) P.M. 60 min. easy (8)

Sunday: 160 min. (24)

Total: 107

With only 6 weeks between now and Chicago I'm feeling pretty good. The 3k's were tough but I mainly focused on getting in the mileage, whiling attempting to adjust to working again. The next 4 weeks are slated to be 115, 130, 130, 120. Time to buckle down.

Ouch!

2011-08-24T17:54:00.002-06:00

So, after months of not being able to run well and feeling run down, I'm so happy to say that I think I am back in the game. Today was my first little workout. In two months (hopefully sooner) I'm sure i'll look back and laugh at my puny workout. Today, however, was no laughing matter. With double side cramps, fighting a cold, and a little asthma for good measure, it was painful! But, I made it through without making any bargains and fighting the whole way through! regardless of where my fitness is, that is all I can ever ask for :-) There is nowhere to go but up from here!

Dog gone it, people like me!

2011-08-19T13:22:00.021-06:00

So they say one of the key components to feeling bad about yourself is to always compare yourself to everyone else. I used to think that one of the key components to keep from ever becoming complacent in a sport where--unless you're the world champion, someone is ALWAYS going to be better than you--is to always compare yourself to everyone else. And even if you are the world champion it really just means that your preparation met good fortune that both met opportunity and that you put it all together and ran the best of anyone in the world in that event THAT DAY. That could change tomorrow yes? Anyway, one thing I have learned here is that there are a lot of hella good runners around. I mean, just the other day I passed Shalane Flanagan on the trail, she was preceded by Matt Tegankamp, I saw Fiona Docherty blazing down Marshall Road at ridiculously high land speeds, there are occasional Tera Moody sightings, Jenny Simpson sometimes joins us on the track on Fridays, and crap my boss won the world champs in the marathon in his hay-day, my other boss ran a 2:08 in his prime, my other boss in Colorado Springs is just plain boss but didn't do either of those things but while we're on the subject I might as well work him into here as well, and my coach is a 3-going-on-hopefully-4-time Olympian. Surrounded by all of this greatness, sometimes it's just like, "Gosh...I suck." I got all excited one day over doing quarters because I had been doing them in 73-77's lately, only to have have Lee say, "I want to see 69's today." I had myself a merry chuckle because I thought he was joking, and am in fact still unsure, as that would have been a substantial PR not once, not twice, nor thrice, nay, twelve times in a row! So I proceeded to run more 73-77's because I was still really proud that I uncovered some of my latent, uhhh, "speed," but in retrospect I think he might have been serious. Apparently what we had there was a failure to communicate. Oops.

Anyway, to keep from getting too down on myself, I just remember this video clip that Cody (my boss who's boss) showed me one day, and I think to myself, "I'm good enough, I'm smart enough, and dog gone it, people like me! All I have to do is be the best Shannon I can be!" Who knew Saturday Night Live could be so applicable to life? Thank you Stuart Smalley!

http://www.youtube.com/watch?v=NuGf34F0f5g

This thought offers a few seconds of consolation as I get my ass kicked repeatedly. However, I think it is paying off as I did run what I consider to be my new PR in the mile at Pearl Street last week (my Sort Of PR was on a relay on an indoor track so I don't consider it official as it is not on paper. Pearl Street on the other hand does start semi-downhill, but I believe this is off-set by the subsequent semi-uphill and a couple of hard turns). I ran 5:12 at Pearl Street, however this was only good enough for 18th place as I was soundly trounced by several local studs as well as what appeared to be the entire running contingency of Japan. And that sort of brings me back to the main point of this post which is that while complancency must be avoided, keep percieved lack of success in perspective and use self-comparisons to others who are more successful as a standard to attain rather than simply as something that you are not. And just remember: You're good enough, you're smart enough, and dog gone it, people like you.

Start of the Pearl Street Mile (mascot division). I was pulling for the mattress.

What does running mean to you?

2011-08-11T20:37:00.003-06:00

This is what I have been asking myself since last week when Scott asked everyone on the team just that. The funny thing is right now this is such a loaded question. When I got the chance to work with Scott I thought wow this is great nothing but good things could come from this and than I soon realized a lot of things were about to change. So what did running mean to me really? Was it worth all the drama, was it worth having to walk away from things that I love, was it worth losing relationships with people I thought would always be on my side? Than out on my second run today with tears in my eyes and a lump in my throat I realized what running means to me...........
To me running is inspiring people to do things they never thought they would or could. Like my best friend who started running just to lose weight who can now run 7-8 miles and no matter how slow she thinks it is she is RUNNING 7-8 miles! Not everyone can say that! Its my long time friend who is going to run his first half marathon in October who asks for advice and I get to see post how he just finished a 5 mile run in heat. There are days I don't want to run in heat and he is out there kicking butt! It's my husband waking up every day at 4 am so he can go run 3 miles (if you knew how much he hates running it's a big deal)and show his kids he can race the Race against Cancer. It's the people I see at track group every Wednesday running their hearts out and giving it their all no matter if they are the fastest on the track or the slowest. It's my kids asking me how my race went and honestly giving me crap when I don't win. It's them knowing how hard I work to be able to toe the line with some of the best. It's my training partners who go out and do workouts And runs they would prefer to not do, but they are always there to help me get through it. Most of all it's all those people telling me how amazing I am to be able to run as fast as I am and still be a mom to two very active boys. Yes I know I am not even close to being the fastest mom i mean look at Kara Goucher, Colleen De Roucke, Magdalena Lewy Boulet (seriously rocking a 5k pr that anyone at any age would take) and Nan Kennard just to name a few could all kick my butt with little to no effort at all. All of these people think I am the one inspiring them when the truth is it's the other way around. I get through the hard workouts that make me want to throw up and quit, through the races that I am getting my butt kicked at, through the victories, the PR's and everything in between because of them! My inspiration is knowing they are rooting for me, knowing they believe in me when I don't even believe in myself.
Yes I have definitely given up a few things lately that I really enjoy and wanted to continue to do, lost some important friendships and have taken a risk that I can not guarantee will pay off. But I have those amazing people behind me, family, friends, Scott taking a chance on a nobody, my amazing teammates who inspire me and give me so much advice and a dream! next week when I toe the line in Edmonton I would love to get the PR I am looking for, I will dig as deep as I can, but if I don't I know it does not define me. My kids, family, friends and faith are what defines me. Running is just an added benefit.
So to the answer the question. What does running mean to me? It means EVERYTHING and NOTHING all at the same time

Evergreen Town Race

2011-08-09T07:42:00.002-06:00

Evergreen has got to be one of my favorite places in Colorado. It's so beautiful and a fun place to be. This past weekend they hosted the USATF Colorado State Championship for the 10k. Typically I (and most others) race the 5k since the course is quite a bit downhill and fast. This year the Colorado State Championship designation attracted many of us from the BRC team (Jay, Wendy, Robby, Paul, Christy-Marie) and other elite athletes. The 10k was a bit less organized than the 5k, but I don't think they usually get as many runners as they did this year. There was limited parking and the bus was quite late. Luckily we had a great bus driver who understood the importance of getting to the top quickly; she must have made record time.
With 35 minutes to warm up I was a bit nervous if I was loosened up enough. Luckily the 10k is long enough where a short warm up can work as good as a long one.
The first mile was quick with a steep downhill and adrenaline pumping. I stayed relaxed on miles 2 and 3, then picked it up to get out of no-mans-land to catch up to the guys ahead of me to keep focused. Thanks to those wonderful guys for being tough and dragging me to the bottom of the hill. I was dead with 1/2 mile to go, but finished the best I could. I finished first in a time of 34:40!! Close in 2nd was Wendy Thomas, then Candice Chavez, and for fourth, Kristin Johansen. It was a good day!
The awards ceremony was excellent and their were some great sponsors (Thanks runcolo, Honey Milk, USATF, and whoever donated the beautiful painting of Evergreen Lake). I was excited to see my family, many running friends, and other friends from the past that showed up to the race.
Now I'm extremely sore and tired from the pounding of the downhill. Yesterday I was a turtle, hopefully today I will feel better.

Comeback A Success So Far

2011-08-05T23:02:00.010-06:00

It's great to be back to full training after 9 months of not being able. As I've said many times here, I was out for 5 months with a foot injury and then while coming back I was dealing with bad tendinitis in the same area and was stuck at relatively low mileage for the first 4 months back. Since then I've been hitting the PT's prescribed drills very hard and all issues are nearly resolved. In fact my foot has hurt just a few times in the last 3 weeks. I've been able to get some really solid mileage averaging just over 100 a week for the past 6 weeks. It feels great to be getting back into shape again but my fitness has come along very slowly. I still don't feel like I'm in great shape but I think a few more weeks and I'll be ready to go.

My next big race is The Great Cow Harbor 10k out in Long Island, New York in mid September. I'm excited to go back after missing last years race. They put on an excellent event and treat all of the 'elite' runners very well. I don't really consider myself elite but I guess I'm fast enough to make the cut to be one of a group that gets help with a portion of the cost to fly out and they even put us up with a great family while out there.

Most importantly though is that the year is about to get started for the Mountaineers down at Western and I'm very excited to get back to coaching after the summer break. We are going to have a great team again this year on both the mens and womens sides with an excellent chance to challenge for the win. As always though, there will be some very stiff competition and I know those boys and girls down south will be doin work.

On a final note I wanted to welcome Sean Brown and Loren Ahonen to the team. Both of them are recent Western State grads who I had the pleasure of being teammates with and coaching for several years. They both boast some pretty good PRs so watch out.

Bix 7 Diaper money

2011-07-31T10:34:00.001-06:00

I’m sitting at DIA with some extra time on my hands (partly thanks to United Airlines who feel they should be compensated $75 if I am going to fill a vacant seat trying to get home on an earlier connecting flight), so I figured this would be a good time to update the blog. I’m returning home after competing in my third straight Bix 7 mile this morning in Davenport, Iowa. Bix is probably the toughest road race I have run. (see course at http://www.bix7.com/2011/bix.php) The course is extremely hilly, but it’s the heat and humidity that really put it over the top. I’m not exactly sure what the temp and humidity levels were – all I can really say was that it was hot as hell out there. Despite the conditions, I was pleased with the result today. I went out fairly conservative just off the second pack for the first 2.5 miles. Familiarity with the course definitely helps, and I knew the predominantly downhill first third of the race turns into grinding uphills real quick. It was around the second big uphill (mile 2.5-3) that I surged into 6^th place and tried to make a move to catch a couple Kenyans falling off the lead pack. I was slowly closing the gap through miles 3 and 4, but then started hitting the wall myself. The last 2 miles turned into a death march that I’m sure we’re all familiar with. I was hanging on to the 1^st American position as best I could, but when Abdi passed me around mile 5.5, I couldn’t muster any response. I ended up 7^th overall and 2^nd American. I felt it was a pretty solid effort but not a great race.

I actually wasn’t planning on running Bix this year. My wife is 8.5 months pregnant with our first child, and it took some lawyer-like arguing to convince her that it was a good idea to run. I ended up spending about 18 hours total in Davenport and was calling every hour to make sure Courtney wasn’t going into labor. Looks like I’ll catch the birth of my first child after all.

"Positivity" and Boulder Rocks My Face Off

2011-07-30T12:15:00.015-06:00

Ever been asked, "if you could have dinner with anyone, who would it be?" Einstein? The President? Elvis? Nastrodamus? God? Paul Michel? All good answers, but I'll tell you who you answer should be: Jason Hartmann. Why? Because he's a swell guy. And as it turned out, I did in fact have dinner with him while hanging out with some friends a couple of weeks ago. We got into some kind of lengthy and highly philosophical conversation about priorities in life, figuring out what you're doing, and more importantly why you're doing it. Sometimes someone tells you precisely what you needed to hear without even knowing that you really needed to hear it. I was interested to hear about his approach to his running given that technically it is his job, and as such it could easily become a chore and merely a means to an end. The bottom line of his subsequent impassioned (and unrehearsed) rant that followed was that life is all about finding a dream to chase, and chasing it for the right reasons. Do something because you love it and because you want to see what you can make of it. Live simply, cut out the distractions, stay away from people and situations that bring you down, the hinderances, and things that take the joy from it and complicate things that should be simple. Don't do it to make a name for yourself or to prove anything. His brilliant analogy was that of chef that starts out with a great recipe and starts trying to make it "better" by adding more and more, till eventually it's not as good anymore. "Positivity!" Was how he summed it up. While not all exactly his words, you get the gist. Positivity!

Long run near Boulder Res.

Moving on. At the risk of jinxing myself, I will say that training and racing is going GREAT! I've finally been able to get my mileage back up to a greater volume than I have in nearly four years, and I feel awesome. Seriously, there have been a few Sundays when I have been sorely tempted to sneak in another run in the evening after a long run. It's like, "What?! Where did all of this energy come from? Where has this been all this time??!!" It's like I'm high on whatever it is that they smoke here except I'm not smoking it! I have even come to enjoy track sessions. Astonishing I know. Boulder is AMAZING!!! Soooo many trails, soooo many good training partners, and Boulder Creek is the best ice tub you could ask for. I could not ask for a better place to train, and a better environment to be part of.

Last Saturday was the Classic 10k in Springs, which went pretty well! It was actually my first 10k race not on a track, and first one at altitude, so it was an altitude PR (by default, but who's keeping track?). While perhaps I could have raced more intelligently (that first 5k has you thinking you'll feel like a champ the whole way) I was still pleased with the result and felt pretty strong. It was good to see the BRC out there repping and HUGE congrats to Tera who is on a comeback of epic proportions! Great job to Adrian, Steph, Sara, Aucencio, Matt, Tommy, Adam and Robby. Lots of green in the field that day. Keep the good races coming! Out.

July Training

2011-07-29T12:45:00.004-06:00

Wow

Again WOW is pretty much how my training has been going. Well I'm back to fitness from 2 years ago and it's just the right time to have a good build up for this fall and going into the Olympic Trials in January.

Last couple of weeks...

20 x 400m avg. 66 seconds.

10k tempo/race ran 31.02

next day/sunday 16mile progressive long run- total 1.31- last 3 miles 5.30, 5.38, 5.18

tuesday- 6x mile with Cody Hill and David "Greenhorn" Marino help. avg. 4.43 per mile

friday/today- 6 mile progressive tempo- fast first mile 4.59, 5.08, 5.04, 5.03, 4.58, 4.46

feeling very good today after the workout and ready for more! my next races looks like sept. 5th Park to Park 10miler Denver, CO, sept 17th The Great Cow Harbor 10k Northport, NY, Oct. 3rd USATF 10 Mile Championships in Minneapolis, MN.

I know for a fact that i'm going to be extremely ready them and it will be a lot of fun seeing what I can do in them.

Oh yeah, it's nice to hear Paul Michaels is back in colorado and i know that Banana Hands Hayfer is back running and Aucencio is back racing this past weekend at the classic 10k! Plus, American Distance Project is starting to really form now with Scott Simmons being in town for a couple of weeks. We now have Chris Barnicle, Renee and Austin Baillie that are moved into town for the group. More to come about the group the closer we get to Oct....

Tommy

Foot healed and running underway!

2011-07-26T08:39:00.003-06:00

Good news last week, the bone in my foot has healed nicely, and I was given the ok to gradually start running again. The very first run went surprisingly well, not only with the foot but also my fitness and just the awesome feeling of running that I've missed. Since then, I ran two days, took a day off, ran two more days, and am swimming today. The runs themselves have been 20 - 40 min, plus the Incline yesterday. The legs and foot are a bit sore, but that will keep me from doing too much too fast. It's a good kind of sore that should keep getting better. I can't wait to get back to running my favorite trails with friends again.

There were some awesome performances by those who raced the Classic 10k this weekend, especially considering how competitive it was! Nice job Tera, Shannon, Adrian, Adam, Robby, Tommy, and Matt. Sorry if I missed anyone.

The High and Mighty

2011-07-19T08:52:00.002-06:00

So I have been meaning to post about this subject for some time now but could never really convince myself to put it out there on the internet where I can never take it back. However, after my most recent experience my mind has changed. I think it is time we adjusted the rules of trail etiquette when it comes to horses. As it stands right now all shall immediately yield to the high and mighty horse should one encounter one on a trail. Now I recognize that this is a safety thing for the rider as startling a hours could be potentially dangerous. I do not refute this fact but the part that rubs me wrong is the attitude that the riders have during these unfortunate encounters. Just about every time I have been forced to yield to the almighty horsemen, the horsemen has hardly been gracious and has more frequently spoken to me in an annoyed manner suggesting that my very presence has ruined the whole day's ride or more often than not they have scolded me for doing something improperly. I have been chided for failing to not announce my presence on the trail soon enough then in the next instance was scolded for alerting the riders too loudly. Now I ponder, how should one announce one's presence quietly from a significant distance? I have also had the unfortunate occurrence of crossing paths with the "noble" beasts while in the midst of tempo runs where maintaining a certain effort is kind of the point. On two separate occasions I have been forced to stop and follow the horse slowly until the rider could find ground suitable enough for him to allow the horses delicate feet to leave the trail. I felt like asking the rider if perhaps it would help if I were to lay down a bed of rose petals for the horse to trample. Please note that both of these instances occurred in areas of the trail where the sides were merely flat tall grass.
This brings me to my next issue with horses, the condition of the trail. Running down a trail that has seen any significant horse traffic is a miserable experience. Not only is there concern about having to actually encounter a horse and deal with the riders and their attitudes but the trail itself is pretty useless. Just about every time the footing on the trail is absolutely terrible because of all of the hoof-prints. Now I conceded the is little or nothing that can be done about this but the other, more offensive, ways in which horses ruin the trail do have solutions. I am of course referring to horse urination and defecation. Running down a trail where horses have recently passed is always an adventure in bounding over puddles that could qualify as small lakes of urine and tip-toeing past mounds of feces large enough as to worthy of being given names like so many mountains. These factors combine to make certain trails virtually impassable via any other mode of transport than the horse and this is why I take exception.
Are there solutions to these problems? Yes, there are. Perhaps a runner should just learn where the horses are and avoid those parks. This is the de facto solution that now exists but it is a shame because it limits access to great areas to train such as the Garden of the Gods, Bear Creek, and Greenland here in the springs and I'm sure countless others throughout the state. Perhaps we should just ban the horses. While this solution suits me alright it is however rather unfair to those who prefer to recreate on horseback. No, the solutions I propose are this: 1. we can keep the same rules about yielding the right of way on the trail but we need to establish a set etiquette about how to alert the rider you are approaching and how quickly that rider must clear the way if need be. Also, if the rider refuses to deal with the runner in a respectful manner he or she can expect to receive no respect back and this is to include a cease to waiting for the horse to move. 2. While little can be done about the ruined footing or lakes of urine, horse owners should have to pick up thier horses feces, immediately. We expect dog owners to immediately scoop and carry away their dog's "business" and those piles are at most 1/8 the size of a good horse deuce. While not all dog owners follow this (that's a whole another blog itself) it is the proper etiquette and without it our trails would be riddled with old crusty dog turds, which coincidentally is what the trails of the Garden are like with horse deuce. Now horse owners may not fancy hopping of their steeds to letdown there to fill up a plastic bag (or two!) mid-ride but it wouldn't be long before someone invented a receptacle that attaches to the horse or saddle to catch such things in action thus eliminating the need to dismount. Heck, there may already be such a thing I don't know I'm not a horse person. That's it, two little changes to the accepted trail etiquette and I feel that we would have much better trail interactions and for that matter trails themselves.

Rolling back into action...soon!

2011-07-11T10:46:00.005-06:00

Time for an update. It's been a fun summer so far with some time off work and cross-training in the form of swimming, biking, and hiking the Incline. Also, some friends are visiting from Baylor and Harvard so it's literally a houseful of runners and there's always something going on!

Last week, I saw the doctor for another x-ray. It was a 4-week check-in (total of 10 weeks). The bone is healing beautifully and looked great. But just to be conservative, he's giving it two more weeks. Most likely, I'll start running then! In the meantime, I can keep doing what I've been doing. My foot is a bit sore in that area, so I'll use the time to stretch and strengthen my feet and ankles and cut back on the extra support in my shoes. I'm grateful it has healed so well since it could have taken much longer or not healed at all. I'm a little anxious about change on the horizon, even if I'm looking forward to it, but there's really no need to worry or rush. Just enjoy the journey.

The winds of change are a'blowin'!!!

2011-07-09T11:11:00.001-06:00

Sounds like big changes (for the better) in the BRC/adidas running world. First of all, kudos to Ali, Cassie, Nicole and Kristen for their races at USA's, and another giant congrats to Tommy for his Olympic Trials qualifier (as a side note here, I asked him what he was going to do to celebrate his induction into the ranks of Olympic Trial-dom, his response was a spirited "I'm gonna F***in' TRAIN MY ASS OFF! It's going to be a HUGE party with me, myself, and my worn out shoes!" Great answer.) And best of luck to Adrian, Wendy, Ali and Tommy with their new coach--things are looking up! Excited to see what's next.

On another note, I had another rust buster (okay, my fourth or so one this year) at the Avery Brewing Company 4 on the 4th 4k up in Boulder last Monday. It went okay, I got third overall, ran a PR for 4k (for whatever that is worth...), won some beer (that I gave away, I have never been and will likely never be that popular in Boulder again), and it was a swell time. I thought I'd be a bit faster considering the substantially higher volume I've been doing for the last 5 weeks, but I'll take what I can get! Next up? Either the Classic 10k or a 5k up in Boulder the Thursday prior to the Classic. Not sure right now.

I also had my first official workout with the Boulder Express group yesterday. I have just been doing the same workouts as they have been doing up until now, but doing them on my own here given that I could rarely get up to Boulder for their bi-weekly sessions. It was awesome! I completely forgot what it is like to train with a big group, and I while I was initially really nervous and constantly second-guessing my decision to join and to move up there, I am soooooooo excited to get there now and get going. The team is GREAT, the atmosphere is fantastic, and I am SO pumped!!! I didn't even realize how blah I had gotten about training up till now. And how although I love training and competing, a lot of things have sort of felt forced in a way for a while now and I sometimes felt as though I was always chasing the "old me" and that I was really just trying to convince myself that I still had "it" even though "it" didn't seem to be there anymore. That probably makes no sense. Headcase much? But no matter, after yesterday's session on the CU xc course, even though it kicked my ass, it was like "Oh, now I remember!!!". The workout (Lee's workouts always appear tame on paper...then you do them...) was killer, there were plenty of people to run with, and it takes things to a whole other level when you are pushing and being pushed by others whom you would like to see succeed as much as they want you to succeed. Whole different world. Although it is somewhat disconcerting when you are dying like a dog on the last couple of reps and Troop is trotting along beside you chatting away as though he's jogging in the park. Whew.

That's all I got for now, till next time, happy trails!

What lightning?

2011-07-08T10:14:00.010-06:00

I have had quite that last few months, having officially graduated from PA school, passed my boards and now have the sole daily task of finding a job :( finalizing wedding plans and training :) As newly graduated and currently unemployed, I realize now what it would be like to have running as my full time job and it is pretty sweet. Although, it is a testament to everyone who works and runs because I have lived both and it takes a truly dedicated runner to run after a long day at work, or get up before the sun rises to get your run in. So hats off to all my employed friends!

I ran my first 5k since Club Cross a few weekends ago and it was bittersweet. David and I went into the race with a plan based on current fitness and I ran right on pace. While I was happy I ran to plan, it was hard to see my final time and realize how far I am from my 2008 year. I know that I have to start somewhere and now I know where that is. Thanks to Andy Rinne and his garmin for pacing me throughout the race, it was greatly appreciated!

Wanting to work on some speed I planned on running the Boulder Track series 800m last night. I left from the Springs and it took about 3 hours to get to Boulder due to pouring rain, flooding and rush hour traffic. I stressed the entire way up to the track and became increasing disappointed as I realized I was going miss my race. On the drive up I heard from Jay that they had postponed and were waiting till 6:45 to call the meet due to lightning strikes in the area. I had a glimmer of hope that I could still race after driving for so long. However, as I pulled up, the track officials were packing up and my heart sank. As Jay and I stood discussing the situation in the drizzle, we met a gentleman who had also driven up from the Springs who was hoping to run the 800 in preparation for the Master's World Championships next week. I told him I was considering jumping on the track anyway, I didn't see any lightning and we were here weren't we? Upon discussing my racing goal, he offered to pace me, as did Jay and his coworker. The track official then walked up and started to lock up the track and for the second time that day, I was crushed. However, our new friend talked with the official and convinced him to leave one gate open which we promised to lock up as soon as we were done. We left for a warm-up and on the way, met another rain soaked runner and invited him to our little race, he agreed and we proceeded with our warm-up.

Before toeing the line, the guys and I discussed my paces and who would be in front, next to and behind me. We started off with a plan. I haven't run an 800 competitively since high school but it was like I had never left it. The 800 is beautiful because it's tactical and fast and it brings out the competitive runner inside. We raced around the track, ran pouring down, spikes slipping on the flooded track but surrounded by 3 wonderful strangers and my fiance. This is what I run for, for these moments that seem surreal. As I hit the last backstretch, I went, and it felt so great that by the homestretch I picked it up, arms swinging, water flying, guys urging me on and came in under goal! I called David (my coach) and told him that I wanted to integrate quicker races into my schedule. I realized tonight that I was built for this, and while 5K's are fun, they are nothing like the thrill I get from the 800 and 1500. Thank you to Mike Wolfe, the Runner's Roost guy, Jay's co-worker Ryan and to Jay, who is always there for me when I need him. We'll see what future training brings, hopefully some new speed, continued health and maybe some PR's. Happy running!

Long time

2011-07-07T06:07:00.004-06:00

I don't think many people would be super excited about running a marathon in 97 degrees. But I absolutely can't wait! In just over 7 weeks ill be toeing the line at the World Championships in South Korea for my first major race since January.
yep, January. For someone who would race every weekend if possible its been a tough year. Coming back from multiple foot surgeries hasn't been the easiest thing I have ever done. But I do think im a LOT stronger physically and mentally from the experience. I literally worked my butt off in the gym (its WAY too small right now!) in my time off and its paying off big time as I get into the full swing of marathon training. I didn't lose nearly as much fitness as I expected.
I know a lot of people don't think cross training does much but I'm a believer. I guess we will find out come August 27th.

Peachtree. wooooo!!

2011-07-06T20:34:00.000-06:00

I spent this year’s 4^th of July the same way I have the past 2 years – strolling 10k down Peachtree street through the heart of Atlanta with some of the fastest runners in the world. The Atlanta Peachtree has been my favorite event by far since graduating college and this year’s edition didn’t disappoint. I’m not sure if it’s the southern enthusiasm for the 4^th or returning to the state I went to college, but I always seem to turn a corner at this race. This year’s Peachtree didn’t exactly go as well as the previous two, but I still came away satisfied with the result.

During the first half of the race, I was extremely worried it was about to turn into a disaster. Unlike 2009 and 2010, my legs just didn’t feel quite right from the start and the conditions were triggering my allergies. By 5k, I had lost considerable ground on the lead Americans and was probably around 35^th place overall. The second half of the race is mostly uphill and really saved my day. The leaders were long gone but I was able to catch a decent amount of people and managed to sneak in the top 10 US finishers. Although I don’t feel as though I had a particularly great race, I was very pleased with where my strength was. I think I’m in decent half marathon shape and am now looking for a race to see if I can pr.

USA Nationals

2011-07-06T14:58:00.003-06:00

Thank you teammates, family, friends, and Adidas for all the kind words and excitment about us racing the USA National Championship. It was a wonderful experience.

Working up to this race I was having the best workouts of my life and feeling amazing. Since Stanford I focused on training with two small races that served as workouts to keep my racing mood fresh. My best workouts were 12x300 and 6xmile. The 300 workout started at 57 and worked down with the last one at 49!! That was the fastest I'd ever run a 300 at sea level so I was a bit shocked that I hit that. The mile workout was the one I posted about previously that wouldn't have been possible without Cody, David, and Adrian. The week before the race I ran a mile on the track at Boulder, which I was hoping for a really fast time but it wasn't so I had a small panic moment that I wasn't ready for Eugene. Apparently, I was fine but I turn into a head case at times.

I flew to Eugene on Wednesday and hung out with Ali and my friend Ed from Charlotte. I ate dinner with the Charlotte crew and enjoyed a peaceful night at the Super 8 (unlike Ali's night that you will have to ask about, crazy story) in Springfield (supposedly it's not the nicest side of town but no one tells you this until it's too late). Thursday, race day, was the normal routine of a shake out run (on the Prefontaine trail), sitting in the hotel catching up on crap TV, finding food, and napping.

The Race. I felt amazing before the race except for a few tears from nervousness and uncertainty. On the line I knew I was ready for a great race and to be competitive and I must have been thinking too much because the gun went off and I ended up near the back of the pack. Ahh! I about panicked at 200m since I was nearly last, but remembered that there was still 24.5 laps to go and that David told me NOT to be too fast on the first few laps. So I slowly worked to the middle of the pack by 500m. I was worried about my position again after the next lap when many of the girls I typically race with were 10m meters ahead and separating from the group I was in. I listened to my splits and decided I was ok and going to stick to the plan on 78-79s laps and let the other group go. The group I was in was stacked with good girls too and we've worked well racing together before and with so many laps I had time to adjust later. I was a bit fast at the mile at 5:10, but was perfect at 5k with 16:27. Up to this point the race seemed to be a bit physical with girls jostling of positions, bumping, stepping on the inside, trying to pass on the inside, and clipping spikes. When did the 10k become so violent? Anyway, the pace was consistent and the second pack of girls came back to us. With a mile to go a few of us broke off and tried to thin the group. At 600m to go I picked up the pace and with a lap to go all I could hear was David yelling that I had to go. I finished in a 73 (which felt like a 60) to get a personal best of 32:55!!!

I was thrilled once I could stand straight again and comprehend what just occurred. I couldn't believe I just placed 8th and broke 33 minutes. Wow. I felt like I was living a dream and couldn't stop smiling for a few days.

It was so nice to have so many friends, teammates, and previous coaches at the race cheering me on. Thank you all!

Congrats to Ali, Nicole, and Kristin for having great races too!

It was also really awesome to have Eron and the Adidas crew up in Eugene too. They provided the AdiHaus to hang out at, which was decked out with tv's, video games, a pool table, a basketball game (ask Ali about this too, she add a new competition with the McMillans - we may have to have a shooting contest), basketball court, couches, and snacks. The decor was cool since it was posters of the Adidas athletes and the new Adidas apparrel. We got to meet many of the Adidas staff and athletes. The had some fun runs as a group on Friday and Saturday. The Friday run was "Run with the Pros" for local high school runners, which they all kicked Ali and I's butts as we slowly trotted with post-race legs. Saturday was "Girls Run" with Jen Rhines leading it and it was in honor of Grete Waitz. Both runs adventured through the Pre Trail, which was very pretty and soft. Thanks Adidas for everything!

P.S. I have pictures to post from the race, Eugene, and from the AdiHaus, but I'm having computer issues so it may be in a separate post.

It's Been One Crazy Year

2011-07-04T22:40:00.006-06:00

Well it's been quite a year, a very very long year. A lot has changed in my life over the last year personally but things seem to be settling down finally. I'm still in gunny, still coaching at Western State, and still running but those are probably the only constants in my life.

As far as my running is concerned I'm not totally over the foot injury that put me out oct-feb but I'm darn near there. I've been running since the last week of February but it's been very low mileage, around 60 per week because my foot seemed to act up whenever I went higher. However, just recently it has started to feel a lot better and I hit 92 miles last week. Still a far cry from the mileage I would prefer to be doing but it's progress. Right now I'm pretty sure I'm dealing with tendinitis in the tendon where the bone is that I had a fracture in. It seems to hurt only post-run and is always ready to go by the next morning.

As far as racing goes, I ran a couple races during the outdoor season, all pathetically slow, but that was expected after missing so much time. Now that I am able to run decent mileage I hope to get fit quickly and may do a race or two on the front range between now and the end of the summer. My main focus is just to get the foot to 100% and be able to sustain some solid mileage through the summer and fall with the big races coming next spring.

In non-running news, I'm don't think any of you know but for work outside of coaching I run a handful of websites and I am in the process of launching a new site. It's not finished yet and my Gunnison web designer (Josh Eberly - a sub 2:20 marathoner) at Run Sleep Design is still making changes to it. The site is called You Review It and I'm really excited about its potential.

On a side note, props to our girls who ran the 10k at USA's, Alisha Williams, Nicole Feest, and Cassie Slade. And Big props to Cassie who placed 8th and got the marathon Olympic trial qualifier. Oh and not to be forgotten, Tommy Neal (originally from my home state of Missouri) ran a marathon Olympic trial qualifier also.

Olympic Trials Qualifier!

2011-06-29T07:14:00.002-06:00

I raced at Gary Bjorklund 1/2 marathon 2 weeks ago and was able to hit a big PR and qualify for the long time goal of qualifying for the Olympic Trials. I was a extremely cool experiences when I went to Duluth, Minnesota try and catch the standard. The morning of the race was raining and pretty chilly with what was going to be an good tail wind all the way in to Duluth. Which I knew were prefect conditions to have a shot at running 1.05 or under.

When the gun shot off I went out with the top guys knowing that if i was in the front i would be able to sore out pretty easy who was going to work together to hit 1.05 and under. after about 800 meters it was pretty clear that the lead pack was going much faster then I fancied which was like 4.30ish (I went through at about 4.48). shortly after that a group of about 14 Americans formed that were trying to run the standard. I was in front leading the group through about 9 or 10 miles and I believe we were about 49.24. That was about the time everyone pretty much started to pull away or fall off. I kept it pretty even and felt good but didn't want to make any big moves and keep from blowing up the last couple of miles. I kept holding on and went through the last mile marker and checked my watch for the first time to see where I was and how fast I needed to go to stay on pace. I knew I was close, but I didn't know how close I was until I hit the final turn. I looked up and it still said 1.04 low and I didn't know if I could make it in time to go under 1.05. I put everything I had into the last meters trying catch every second I could. I finished looking up at the clock that said 1.04.58, but there were a lot of questions I was asking my self after that. I didn't know which timing pad my foot crossed with the timing chip, when it crossed, which foot had the chip on it, or the big clock was right or if it was a couple of seconds off. All those things were going though my head and I was just hoping... just hoping that i was lucky enough to do it.

Luckily my former roommate Nate Jenkins and a old missouri friend Adam McDowell was there and is a super awesome guys to calm me down a little bit. when we finished cooling down I went strait the to computer to see my time and... 1.05.02 :( I was kind of bummed but at the same time i PR by over a min. and I know have a new coach! I wasn't on dead end street. I am really close and with the right direction I will completely rock out the next race for a qualifier. Nate and I where hanging out and I called some of my friends and family to let them know the good news of the race, but the small let down of being 2 seconds off. I was saying the results are not official yet and the could change, but I didn't think anything would change. All during the day I kept asking Nate, "do you think they will change the results?" I would again agree and also say, "yeah, i know it's very unlikely." I checked for like the 10th time and I said 1.05.00! I asked Nate if that put's me in or not? we checked USATF race entry and there is another guy that qualified with a 1.05.00 which means i'm in!!!! Nate and I jumped around, hugged, then we talked about how special it is to go, compete at the trials, his 7th place finish last time and how there is nothing like it to run in the race. First race I have ever hit a standard that I was training for and wanted so bad to get. It is one of those unforgettable moments I will always have.

Enjoy the dreams that come true, because time doesn't stop and you might not get another chance.

Thanks for all you the facebook messages, text, and phone calls.

Tommy

June

2011-06-28T13:25:00.003-06:00

Well, the month of June has pretty much come and gone and summer is in full swing. The heat is here, and the rain is not, but nothing can be done about that. Its interesting talking to people who live up in the high country and hearing about how much snow is there right now, and how green everything is. Back in 2005 when I moved to Gunnison, over that summer high altitude running was not a problem at all and all of the trails were clear of snow. I hear that running the trails near Crested Butte or even near the Taylor Park area is a no go due to the high amounts of snow, and down here we just would like to have some rain to keep things somewhat normal. So far this season has reminded me of the 2002 year when temps were high and rain was scarce. We also had to deal with the massive Hayman fire among other things such as water restrictions. Well enough about things out of antibody's control, here is a quick recap of whats been going on.
I didn't really race much in May and used the time to train. June has come and gone and racing is in full swing. Many BRC runners have been having great results such as Tommy Neal and the Man Mario Macias, so I wanted to say congrats to the both of them. I have raced 3 times this month and they have all been top quality fields which I have been glad to be part of. I ran the Uni Hill 2k in early June getting beat by James Hatch who ran a great time of 5:49 on a rather hilly and difficult course. I ran 5:55 and another BRC teammate Peter Remien was third in 5:57 I believe. A week later I ran our local Sailin Shoes 5k which is by far the most deep road race in the springs. I have been dealing with a little Achilles tendon issue on my right leg that just doesn't want to give up, so training has been good but not great. The Wednesday before the race didn't help things as I rolled my right ankle during a run. The end result was a 3rd place finish running 15:29. Agustas Mayo tore up the course and broke the record of 14:48 by 1 second, so congrats to him as he is really getting in shape quickly! The most recent race was the Stadium Stampede which was also the USATF Colorado 5k road champs. A pretty good field was assembled with many very good local runners and BRC'S own Scott D, as well as recent CU grad Matt Tebo. It was a bit of a late start (8:30) which did not bode well for anybody as the temps were already in the mid 80's not counting the additional humidity running along the Plate River. Matt would go on the run 15:12 for the win, and I was second in 15:24 (5 seconds were added on to the times for some reason), but there is a twist to the story. Being that this was a Colorado state champ race meant that all qualifications had to be met and the most important one being a USATF Colorado member. Thinking that I had finished second and being very happy about that , I was later informed that I was the winner due to I believe a processing mistake with Matt's membership. I want to make sure that first and for most Matt Tebo gets the credit for the win. He ran a great race and was gracious in what happened and I hope to see him again on the roads, so Matt Congrats. I has a great time with friends Andy Rinne and Chris Bittinger/Joseph Bittinger who went on to win the kids 1k race as well. I also wanted to say congrats to Robby Young, Amanda Ochi, Cassie Slade, Ali Williams and everybody else who has been running well. That's all for now!

Change is difficult

2011-06-25T09:09:00.002-06:00

I have recently come to the conclusion that if you are not seeing any progress or disappointed in results you are seeing stop complaining and do something about it.
A couple of weeks ago I went down to the Springs and put myself into a situation I was really uncomfortable with. I felt like I was way out of my league. Being in a room with Renee, Alicia, and countless others I looked up to scared me a little. I couldn't imagine that Scott Simmons and Renato Canova would think I belonged there. I'm actually going to confess to something before I go any further, I didn't even really know who the coaches were other than I saw a few DVD's in our store by Scott. (go ahead laugh your a** off now, I know I know silly rookie) the original reason I decided to take a risk and head down was because I really needed to meet with Jay Dicharry concerning my mechanics. I have known for a long time I do not have very good form just had no idea how to deal with it. I learned so much! I waste so much energy, am very inefficient , my arms are bad, I lean back the list goes on and on. A couple hours with him and I now have a lot of drills and exercises to do to strengthen my weakness. I spent the next three days running on the trails in the Springs (which made me wonder why I ever moved away) with everyone and trying to just soak in everything I could. On my final day in the Springs I had coffee with Scott and Renato to discuss what they thought I was capable of, what my goals were, and what I was willing to do to get there. That's when I decided this was a chance of a lifetime. I couldn't pass it up! Yes I realize I could very well fail, but the odds are just as good that I will succeed. The point is I will NEVER know if I don't try.

Fast forward a couple of weeks............
Most of my family, friends and running community have been very supportive. Yes I have had to deal with some criticism from people close but the important thing is my family is totally supportive of me. When Scott sent me my first four weeks of training I looked at it with eyes wide scared to death. My first thought was there is no way I can do this. The intensity is a lot more than I am use to and my miles have increased. The first thing Scott told me however was do not let your head decide what you can do try it first and than tell me you can or can't. I have definitely surprised myself. I have done a few things new to me, progression runs, hill sprints, jogging recovery (no more stationary), fartlek to name a few. The last two weeks I have hit 90 miles and I feel great! Now there is a "down" side of course. Before I started with Scott I had a couple races on the schedule, Stadium Stampede and our 4th of July 5k. Normally I race every two weeks, I don't really try to peak for one race I just like to race, go fast and of course try for the W. It's hard for me to remember right now there is a big race I'm shooting for, I can not cut back for these little races coming up, I need to keep my training on schedule and just work the races into my progression. What does this mean? It means I go into these next couple races with 90 mile weeks, my legs are still adjusting to the higher mileage and I'm not sure they will have any pop. This is a hard pill for me to swallow, these 5k's could be really slow. I just keep telling myself "eye on the prize" and hope it gets me through these next couple months and to a huge PR in the half.

BIG BIG NEWS IN COLORADO SPRINGS

2011-06-16T17:25:00.001-06:00

Great meetings with the American Distance Project in the last couple of days! Scott simmons and Renato Canova have a great plan for the group and we had a great turnout of top level athletes. On the guy's side: Chris Barnicle, Fernando Cabada, Austin Baille, and Me. On the Women's side: Alicia Shay, Rene Metivier Baille, Wendy Thomas, Lindsey Scherf, and Adrian Chouinard.

I met with Jay Dicharry, top in his field of Bio Mechanical research at University of Virginia. He gave me some great advice on my form. I lean over a little too much and put too much weight on my quads which in turn wastes energy. I also need to strenghten my gluteous minimus and stretch my quads a little more so I can get a more balanced leg drive. Great advice and will be doing everything that Jay passed along to T.

Second, I was able to do a workout with Renato and Scott watching on the track. It's kind of ureal when Renato stops me to say that I need to strike more on my forefoot. He gave me some drills to do after my easy runs to help teach me the sensation of striking on my forefoot. That was so cool! Scott and Canova are going to put together a training plan that sets me up for a 1/2 marathon to qualify for the trials in the fall if I need it. Canova also gave me quite a few more things I need to change, but for this race I don't want to change too much. Sunday I have another great opportunity to meet with Scott and Canova for my new training plan and post race review.

There is also going to be an article or two and photos in Running Times Magazine. They will also have online interviews with all participatnts of the 3 day group orientation of the American Distance Project.

I'm planning on qualifying this weekend at Gary Byjorklund 1/2 Marathon and I really only need to hit 4.57 pace. I do feel that I'm in better shape than I was when I raced the 15K champs and that was at 4:58 pace, I believe. So I know I'm ready to roll and go out in 5:00-4:55 for the first mile and then start to plug away.

I will post more after the race this weekend, but I am really excited to get this rolling with my new coaches!

As Paul Harvey would say...

Goooood Day

Tommy

2011-06-09T19:49:00.001-06:00

Since I last wrote a lot has happened. Training had been going very well; I was feeling good, my long runs were good and I was really excited about my upcoming racing season and then things took a dive. I got bit by one of my dogs, a bit of an accident (I won't go into the details of the incident), but I ended up in the ER with a plastic surgeon putting about 100 stitches (4 layers) in my chin and lip. Re-constructive surgery is in my future, so training has taken a backseat to healing.

The good news is I am running some and am planning on running my first trail race--the Pikes Peak Ascent (Crazy I know)!! Since I can't train as hard as I want right now, I decided to do something that will be challenging for me and where I have no expectations. I hate running uphill and I am not a trail runner. So this race will be purely for fun and give me something to work towards so I don't become a couch potato (which is very tempting!).

Change is in the Air!!

2011-06-08T22:26:00.011-06:00

Heyoooo! That's for Tommy. Not much to tell here as far as the racing scene goes. I haven't really raced since Mt.Sac and have since been just running and getting past a rather stubborn hamstring problem from March. Thankfully I never had to stop running altogther, but had to cut back on the quicker stuff for a pretty long while. However, I think (cross the fingers!) that it is on its way out at last and I've had a few really good--although fairly light--workouts to get back into the swing of running fast rather than just putting in miles. Additionally I've gotten to learn a whole slew of new core exercises to help address some really ridiculous weaknesses, imbalances, and biomechanical flaws (of which there are many..but baby steps). So I've been doing that stuff as though my running depends on it. Which it kind of does. Right now the plan is to keep rebuilding through this month, and plan some races come July! But I feel pretty fantastic, it's my favorite season, and I am really, REALLY excited to get going again and see where I'm at. Pretty much I feel like the polar opposite from this time last year--amazing what a year can do...

On another note, my days of trotting up and down the Santa Fe trail are drawing to an end and I am migrating up north to Boulder in a few weeks to work at the Boulder store as well as train with Lee Troop's group and see what happens. I'm way excited, but it'll be a bit bittersweet for a great number of reasons, not the least of which are that I loved training in Springs, I will miss the Springs crew, oh and that I really like my job. Never a dull moment at the BRC here--so good that it's YouTube- worthy, but maybe the BRC there is just as good. I guess I will just have to find excuses to call the store here for routine shoe checks just to hear Shawn Finley's soothing voice. Heck, I might even miss hearing Larry talk non-stop about his Harley...I doubt it, I mean, I just don't get the fascination with loud things that go fast...but I might!

(This is what I hear about all day long...Good thing Larry is a good sport or he might shoot me for posting this.)----->

But on the flipside it will be awesome having a group to train with consistently and a direction to go in, I'm no good at this do-it-yourself training stuff I have found. However I may have to work real hard swimming upstream in order to avoid becoming a Boulder yuppie-hippie-hybrid (I'm kidding. Kind of), but that's okay, it'll be an epic adventure! Hopefully next I'll have a fantastic race to report. Til then, happy trails to all.

Goings on

2011-06-08T10:02:00.002-06:00

It's been a while without running for me, but 6 weeks is already here! Tomorrow, I see the doctor again to get another x-ray. The foot feels good, like it's healed, but it's hard to tell and things will most likely hurt when starting up again. But mentally, I'm ready to go!

Meanwhile, it took some time to get the motivation to go in the pool, but I finally did and it wasn't so bad. Well, the actual swimming was bad but it was relaxing at the same time. Most days I ran in place in the deep end for a mind-numbing amount of time, but yesterday I learned some tips from a buddy who was life-guarding. If my life ever depending on swimming, maybe there's hope after all.

Also meanwhile, I read/am reading a couple books that have been awesome: Ryan Hall's Running with Joy and Born to Run. I finished the first and am still working on the second. Surprisingly, the two books share a similar theme even though they come from very different perspectives: Hall a well-known, professional marathon runner who is a Christian and the Tarahumara people a primitive, isolated community in Mexico known for their ultramarathon ability. In his journey, Hall seeks a pure, simple love of running, something the Tarahumara are born with. In fact, BtR claims we are all born with it but most lose sight when the focus drifts to substitutes. If I didn't love running for it's own sake, I would've quit a long time ago. Health, awards, times, money, and/or recognition are nice bonuses, but that's all they are. I find that when I get excited about these or other things, I start to question why I run. Sometimes I need reminding or better yet, see it discovered in others' stories.

Possible New Coach

2011-06-05T07:57:00.002-06:00

It's been a while since I post and I aways keep meaning to post again and again, but I didn't. I have pretty interesting news for the running world of Colorado Springs. So here's the small scoop; Renato Canova is at least going to use Colorado Springs as his American base for his training group. So he is going to have is athletes that are at Pre Classic this weekend move to town for a month to train here. Pretty Cool stuff, however there is more. Canova and Scott Simmons have worked out some deal and Simmons also wants to try to set up a group here in the Springs. So what they are in the process of doing is putting together 2 things. To jump start Simmons training group; Simmons and Canova will have a free Olympic Trials training group starting in October here in Colorado springs to try and get a good group together that wants to stay. To start to fund the group they are have a distance summit in Colorado springs to raise funds for all of this. Here's the website: http://www.americandistanceproject.com/Index/Welcome.html

To me this is awesome, because I don't have to move anywhere and I will have one of the worlds best coaches ever at least living here part time! I pretty sure I'm in on there training group, but I am hoping to get some individualized coaching from both Canova and Simmons.

As for Racing I have only raced once since Penn and it was a small race back home in missouri. It went surprisingly well since I traveled the whole day before and didn't get very much sleep. I ended up running 14.28 ish. Like I said it was a very small race and they didin't really time the race. At the finish i was like 100 meters from the finish, I stopped, and finished with the girl that Race was raising money for. I had about 100 meters to run 18 seconds that would make it 14.28.

AND training.

It's going well the weekend I raced at home in Missouri and I was able to make a good training weekend of it. I had a good race and then a very good long run and closed it out with a good 1k workout on the track in warrensburg. I started off at 3:03, 3:02, 3:01, 3:00, 2.59, 2.55, 2.54, 2.52. I felt good and was able to slowly break it down to a good race pace type of workout. I have a had some up and down weeks since then, yesterday was pretty good. I did a track/road workout. It was a 3 x 2x1k, 1mile road- the 1ks were on a dirt track and again a road mile. I ran 3.06, 3.06, 4.50, 3.06, 3.06, 4.53, 3.11, 3.12, 5.01. I know I was tiered by the end, but I believe it was more the heat and not me blowing up. It was pretty hot when I ran so I pretty sure it was that that kind of slowed me down on the last set.

What's Next...

I'm racing Gary Bjorklund 1/2 marathon in 2 weeks in Duluth, Minn. I know my fitness is there to run under 1.05 and I know I have the endurance to be there too, however it has to be the right day for me to rock it out.

Run Time!

Tommy

Summertime. Wooooo.

2011-06-04T14:50:00.001-06:00

As summer gets underway, I’m definitely missing the weather and trails of Colorado Springs. Tucson is starting to get into the triple digits on a consistent basis and the rattlesnakes have been out of hibernation for about a month. Basically, this means the runs need to be done by at least 7:30 and the trails are closed for business. There are a few runners in town that still brave the trials, however, I haven’t been able to get over my first trail run here where I almost stumbled on 2 rattlers on a 45 minute run. On the bright side, I get to see all my old homeless friends from last summer who haven’t lost their enthusiasm for runners.

I’ve had some setbacks in my training since my last race nearly a month ago. I came down with a nasty bug that was compounded by allergy problems, and I ended up taking a week completely off to heal and concentrate on my last week of finals. Now that school is out of the way for the time being and I’m healthy again, I’m trying to come back in time for the Atlanta Peachtree on July 4^th. Since graduating college, this has been my favorite race by far. There is something special about seeing the sun come up at the starting line and seeing 55,000 people lined up behind you. It’s equally special to run a 10k course lined with people fired up to cheer for some Americans on the 4^th of July. Hopefully, this year will be as fun as the last 2.

2011-06-03T14:25:00.002-06:00

A short recap of the last few weeks...

First, a huge thank you to Cody, David, and Adrian for helping with a mile repeat workout this past Saturday. Poor Cody showed up to Monument Park without knowing we would be there and quickly got suckered into pacing me. Cody was a great pacer and pulled me through the first 5 mile reps between 5:24-5:26, and then killed me on the last rep as he dragged me to 5:11!! Adrian had an amazing workout especially after having a two hour drill and strength session at the gym the day before. David was a great coach and kept me controlled. Russ and Jay also had intervals on the road and ran very well. Amanda and Ashley did threshold workouts and had a very good day. Shannon happened to have an easy run at the park as well. It was like a mini team meeting.

Congrats to Ashley for graduating from PA school!

Congrats to all the BRC Adidas runners who took on the new course at the Bolder Boulder.

Workouts have been wonderful through the month of May. I have surprised myself with some faster paces that I wasn't sure I could hit and I defeated a couple workouts that previously were defeating me.

I ran on the Colorado Trail in Buffalo Creek on Sunday. Great trail and scenery. It was a gorgious day with blue skies and warm weather. There was an attempt to get in the South Platte River afterwards, but when the water feels like it's below 40 degrees I can't make myself even get a foot in.

Monday was another adventurous run at Golden Gate Canyon State Park. We had never been to this park but saw that there was a ton of trails. We definitely should have investigated a bit further...the trails were ridiculously difficult and gained altitude quickly. I was not ready for that after a huge mile repeat workout and a long run. There was some awesome sites on the trail though. There was a lake with an old cabin. At the top of the mountain you have a great view of Mt Evans and some other snow covered peaks. The most interesting thing we saw was the mountain lion kill that was on the trail. It was a bit strange, the hind was separate from the skeleton and the legs were broken off and scattered about. Luckily, no mountain lion sighting. Fair warning - this is probably a good trail run, but don't do it when you are tired or in need of a recovery day.

This weekend I'm running a local 5k to keep the brain fresh for competition. Then in two weeks I'll race the mile on the track at Boulder for a last workout before USA Nationals. I can't wait to go to Eugene, to race and to explore. Until next time, happy running and go BRC Adidas!!

Bolder Boulder

2011-05-25T11:05:00.003-06:00

I've shirked my blogging duties long enough, and it's time to get back into it.

The Bolder Boulder will be my first serious race back after a medium hiatus from running that began with hernia surgery last winter. (My advice to everyone on this is don't get a hernia because its not fun. Women might have an easier time with this than men.) My training is finally going well--I've been logging 70+ miles for the last several weeks with some solid workouts--and I've had a couple of moderately successful low key racing including most recently a win in a 5k in Portland, OR while my wife and I were on vacation.

I'm focusing on the Bolder Boulder not because it's my favorite race, nor because I'm particularly good at the 10k (I'm much better at the 5k and shorter races), but rather because it's the only race non-runners in Boulder care about. When people find out I'm a runner the first thing they ask is, "did you do the Bolder Boulder?" and then "How did you do?" I might as well do everything I can to maximize my street cred with my friends and neighbors.

After that I'll be focusing on some 5ks and the Boulder Races Series (the 2k, 3k, and mile) which is more of my forte anyway.

25K Championships

2011-05-15T14:03:00.002-06:00

I spent my weekend in Grand Rapids, Michigan at the 25K championships. When I first got here, it was ridiculously hot and humid. I was a little nervous, but the heat and humidity died down on Friday night and gave way to rain and thunderstorms. It was a wet race, but I was still happy with my time and performance. I was hoping to finish somewhere between 1:36 and 1:40. 1:38:36 was right in the middle and a 4 min PR! I'm going to take a short break and then start training for the Chicago Marathon in the fall.

Need Change?

2011-05-09T19:27:00.006-06:00

Yes please!

In the hopes of getting myself out of what is becoming a bit of a prolonged running funk, I decided to join a training group and actually get serious about finding direction. While I've been mulling over possibilites for some time, this was spurred
on more quickly by several things; one of which was the fact that little while ago post-Mt.Sac I was running a particular loop for the umpteen-millionth time and the dawned on me that I had run it umpteen million times, at the same pace, at the same time of day. Afterward, while standing in the ice tub I was looking through my running log (yes I have one. Yes I'm that nerdy) and flipped back to....oh say, this time two years ago and realized that yes, I was doing the exact. Same. Thing. For some strange reason I was oddly depressed by these revelations. But at the same time it was a smack in the face because realistically, if you change nothing then nothing changes. I always liked to envision myself as having made some sort of progress with something, but the writing's on the wall. In any case, evidently I find it difficult to deviate from a comfortable routine, because I've been in the same routine for like, 8 years now. All this is to say, s**t or get off the pot, do it or don't, but stop dilly-dallying around because soon you'll be old and decrepid or you'll have 10.5 kids and a 9 to 5 and it will be too late to do this stuff and you'll always wonder...

So in light of this, I thought maybe a change in routine, approach, surroundings, peer-group, mind-set, and mentality may be just the stimulus needed to make me pull my head out, get my ish together, and maybe get out of the part-physical/part-mental (I won't deny it) slump I got myself into. So I decided to start training a bit with the Boulder Express group in Boulder (obviously) that Lee Troop coaches. It seemed like a terriffic opportunity with great people to run with, and how often do you get to have a multiple-time Olympian tell you what to do? This was kind of a big step since I'm terrified of change if it involves risk of any kind, however insignificant in the big picture. I'm a pansy like that. While the fact that they are over 100 miles away prevents running with them everyday, I'm able to train with them on occasion for now. Baby steps.

My initiation into their long runs last week included getting lost somewhere on a nice hilly 14 mile loop in Boulder, inadvertantly tacking on a few more miles, and learning that it is apparently important to at least look the maps that Lee emails out to everyone several days in advance of the runs. Or better yet, memorize them. But there are worse places to get lost and there's nothing wrong with a prolonged long run even if it did kick my ass that day. Furthermore I got to see some fantastic trail routes and I will say that it was very different actually having women around to run (and keep up) with. But they are a blast and it was a terriffic (although slightly unintentional) 2 hour and 15 minute long run on a beautiful day. Hopefully a step in the right direction!

Out of action, into the bone healing chamber

2011-05-09T09:41:00.009-06:00

I got an unexpected surprise a week and a half ago. I found out I have a broken bone in my foot that I'd been running on for months, at least since January that I can remember. Of course, I didn't know that's what it was, and it never got bad enough to stop running or give it extra attention. I finally decided to make an appointment to check it out and see what could be done. The doc asked me to point to where it hurt and when he stuck his finger right on the spot I felt a lot of pain. He then took some x-rays, which showed one of the sesamoid bones, under the big toe joint, was fractured all the way through in two directions. I was reminded of Jesse's injury because this is the same thing that happened to him. If I can learn from his experience and stay off of it, I hope to be healed in four and half more weeks when I go in for another x-ray.

Injuries happen. I'm not upset, even with it happening at the start of summer and not knowing what caused it. When I start back, I'll look into whether my shoes are still appropriate. Otherwise, I'll see how training plays out to figure out racing since it's been awhile! In the meantime, I'll practice my water survival skills (some call it swimming) and golf of the frisbee and polo-and-khakis varieties.

A different perspective

2011-05-08T17:18:00.004-06:00

Normally I only get the urge to blog after a race no matter if it's good or bad, it just gives me a release. This blog however came to me while I did my workout on Wednesday. As many of you that are parents know sometimes squeezing ten minutes out of your schedule is tricky let alone 2+ hours for a workout. I do have an amazing support system who helps with the kids so I'm usually able to get my workout in when needed. Last week however proved to be a serious challenge. Kevin was incredibly busy at work and with the school year winding down there were lots of school functions to attend. Luckily for me Wednesday was a nice day so I opted to take the kids to Josephine Jones park to do my workout, 400x4, 2 miles, 400x4, seemed easy enough. The boys were excited, the park has a large dirt loop that we have marked out from 400-2 mile courses. The best part for me is the trail loops around a nice big playground so the boys are pretty happy. I got in a nice two mile warm up and was ready to get my workout rolling. The boys were told that when I passed them at the park (the 200 meter mark of the 400) they were aloud to follow me to the finish and than we would all jog back to the start. This got them excited they got to participate. The first 400 went off well and believe it or not the boys did what they were suppose to no problem! I jogged back to the park, dropped the boys there and finished my jog to the start. It's funny 3 minutes usually seems like a long time between 4's but when you have kids there everything seems rushed. Number two got off I was running down the trail came through a couple trees and to my surprise Tripp was on the other side I yelled to him "watch out buddy run behind mom!" bless his little heart he tried to make a u-turn and ran right in front of me. I tried to put on the brakes and change directions but no luck. I knocked him over, he slid for ten feet on the gravel as I did a very clumsy looking flip over him and onto my own hands and knees. Needless to say I stopped that interval, picked up my little man, gave him some kisses, explained to him it would be much better if he ran behind mommy and started my workout all over. It was just one of those days as a runner and mom that you remember what really is important to you......your kiddos. Running is a huge part of my life, but if Tripp had wanted to leave after that spill I would have packed up and taken him for ice cream. It's a good thing I have my kids to ground me. I tend to get very hard on myself and my performances but when I come home to them and all they care about is that I ran. They dont need to know my splits or my time. They are just proud! They make me a better person and runner!

Oh, the 10k

2011-05-08T14:00:00.002-06:00

The Good:
1. All three of the BRC Adidas ladies in the race qualified for USAs, woo hoo!
2. I didn't look at the lap counter starting with 24 laps to go.
3. I was able to stay awake until the race that started at 11:00 pm. A serious feat considering I couldn't even stay up past nine the night before (and I did try).
4. Perfect weather and lots of people to run with including Cassie and Nicole.

The Bad:
1. Racing at midnight Colorado time has seriously jacked up my sleep schedule.
2. I had a bit of 10k stomach after the race, so I couldn't fully enjoy my In-N-Out burger (animal style) at approximately 1:45 am. But, I did enjoy the company.

The Ugly:
1. Mile five.
2. The next morning.

Love-Hate Relationship

2011-05-03T17:11:00.008-06:00

Congrats to all the BRC athletes in their recent races!! Wow we have an awesome team!

So I have a love-hate relationship with my spikes. I love my Adidas spikes for many reasons. I love the way they fit my foot, the way they make me feel fast, the way they look, and the way they make me feel "ready" when I put them on before I race. I especially love them because they helped me qualify for USA Track Championships and to acheive a 28 second PR (33:10) in the 10k this past weekend at Stanford (Payton Jordan Invitiational). I also love them for assisting with the 5k PR a few weeks ago. They are incredible!

However, the last few days I have hated them and cursed at them for the pain they have caused me. I hate them for making me not be able to walk flat footed when I first get out of bed or when my legs feel like they are on fire as I attempted to run. Both Tuesday and Wednesday I felt like my legs were about to break in a million pieces with the pain stretching through every muscle in my leg. My poor dog wanted to leave me behind because the pace was extremely slow (most likely the pace can't even be considered a run, more like a fast walk). I hated my spikes making my muscles so tight that my form was funky and I'm sure I looked pathetic. Oh spikes, why oh why do you have to cause so much pain in my legs for so many days?

Don't worry I will love them again when we meet again for a track workout or race.

Videos of the 10k race with Ali, Nicole, and I: www.flotrack.org/coverage/238232-2011-Stanford-Payton-Jordan-Cardinal-Invitational/video/488282-W-10k-H02 Finish is at www.flotrack.org/coverage/238232-2011-Stanford-Payton-Jordan-Cardinal-Invitational/video/488236-W-10k-H02-Finish

It's good to be back

2011-05-02T18:35:00.002-06:00

Well, the last time I got on here I wasn't in such a great mood. I was still injured and frustrated with my lack of progress toward getting better. Since then much has changed. I finally got things figured out thanks to Dr. Mathews A.R.T. and some patient help from Tommy at BRC. I figured out that I was over-pronating just a little bit so to patch things up I had to switch my trainers up and I now train in a combination of the Adidas Adapt and the Adizero Tempo. This training shoe switch has made all the difference for me and I have been training solid for 5 weeks now. Unfortunately after losing a month my fitness isn't where I wanted it to be and my motivation was suffering. There is of course only one solution to that problem, get in a race.

RACE REPORT:

The first race I decided to hop in was the Boulder Distance Classic on April 23. I went up there because I knew that there was likely to be some good competition and getting my @$$ handed to me is a great motivator. I ran the 5k and surprised myself a bit. The weather was pretty awful with wind and snow but I scrapped my way to a 15:58. Although this isn't a blazing time I discovered that I had more fitness than I had thought and gave me some hope. If you look in the results my official time is listed as 16:08 which is a total load. In fact discussing times with fellow racers I discovered that everyone's time was slower than what they actually ran. I was even told that this was common with the timers that this particular race employs. Well, I just want to go on record and say that this is crap. Give people the times they run and nothing else. This should be a no brainer when it comes to running. Overall I would recommend this race but just be ready to time yourself.

The next race I did was May 1, the Cherry Creek Sneak. I hadn't planned to return to this race after last year but it just seemed to fit my training well and offered the opportunity to get in some good work. Like a crazy man I entered both the 5k and the 5 mile. The 5k was first and it went about as well as I could ask. I snapped my winless streak at 17 months since last victory running 15:43 to win by a few seconds. I was very pleased with this because not only did I run faster than the week prior but I did it with gas left in the tank. I didn't totally sell out for time as I knew the 5 mile was just an hour away. After the win in the 5k I was really relaxed for the 5 mile. You never know how the legs will respond as part of a double so really there is nothing to lose. Although I was never in the race to win as 1st and 2nd place took off early I got in a nice group for 3-6th. This group was all together until around the 3.5 mile mark. This point in the course turns uphill and feeling like I still had the legs I made a move and no one in the group could fully respond. Jay did a nice job of going after me but luckily for me the last mile has a lot of turns and this allowed me to keep him away. I couldn't believe that I still had legs at the end and was really surprised when I saw the finish time of 26:14. I hadn't figured I would be able to double back under 26:30 so I was quite pleased. It feels good race again and success is also a nice motivator. I'm not totally sure what is next on the menu for me but I've got the fire back so I'm sure it won't be too long.

3 race update

2011-05-02T17:05:00.000-06:00

I’m sitting in crop duster right now heading back home to Tucson and figured it was time to stop shirking my blog obligations for the team. Part of the reason I haven’t been able to write since the Jax River Run in March has been because school decided I wasn’t working hard enough and threw every piece of garbage it could find at me. The other reason was because I wasn’t sure how to respond to being dubbed “no pants Burrell” by my favorite new teammate Tommy Neal. I’ve found a break in my workload, but I’m still not sure what to say to Tommy … You’re “no pants Burrell?”

Anyway, I’ve made some solid improvements since a disappointing run in Jacksonville, and I think I’m slowly getting back to PR shape. The first week in April, I ran 29:20 in a road 10k in Charleston. Overall, it was a decent performance with a brutal tailwind and a 2-mile hill in the middle of the race. However, I wasn’t able to finish with the strength and speed that I would have liked. My next race was a 5k at mt. sac. I felt certain I was in pr shape about a week and a half before the race. I had done a couple solid work outs with Jorge Torres who came down to Tucson for a time before the race (8x400 with 1 minute rest at 62, 400 jog, 6x400 with 1 minute rest at 59). Unfortunately, allergies and congestion, which have cripple most of my track seasons since leaving CO after high school, kicked in about 5 days before the race. I went in with a sore throat and plugged sinuses hoping the cool California evening would alleviate the congestion. It didn’t, but I ran 13:55 and still think the race went well all things considered.

I’m coming home right now from running the Bloomsday 12k in Spokane, WA. I’m still having trouble dealing with allergies with the severity depending on the day. Again, I think the race went relatively well. I placed 13^th overall and 3^rd American although I put myself in position to be top American and around 8^th overall with about 1K to go. I was struggling for the second have of the race and ended up getting caught by a pack right at the end and lost about $5000 in that last bit – pretty difficult not to be upset about that even if I think I’m still improving.

Not sure what my racing schedule is going to be going forward. Basically, I’ll just keep after it until the allergens die down and the breathing comes to the level my legs are at (which has been at the Atlanta Peachtree the past 2 years – for some reason I have been able to breathe there). I’d also like to get a track race in the lower the 5k pr and will look to either Canada or Mexico. I haven’t been able to put together a good track race since 2007 so it would be nice to get that monkey off the back. We’ll see.

Go BRC Adidas!!!

2011-05-02T16:57:00.001-06:00

Congratulations to all of my teammates on some amazing performances this past weekend. Nicole, Cassie and Ali rocked it at the 10K at Stanford; Amanda and Adrian both had great races down in Denver at the Cherry Creek Sneak; and Kristen and Wendy both ran fast 5Ks up here in Northern Colorado. I was very inspired and hearing about those performances made me really want to start racing again SOON!

The unfortunate part is that I am not quite ready as I have only been back running 4 weeks after taking 4 weeks totally off with only rock climbing and no cardio. So while my long run this week was 1 hour and 45 minutes it was slow and I am no way ready to step up to the starting line and give it my all. Instead, I am getting inspiration and motivation from my teammates burning up the roads and the track! Great job ladies!

Post Penn... 29:55

2011-04-29T05:03:00.003-06:00

So, it was one of my first races really back from a couple of years ago that i have put up a decent time. Gate River Run was pretty good, but I didn't feel great and I didn't compete very well. I was hoping for a low 29s, but mainly a sub 29 min 10k.

The Race

I felt good last night or this morning... The race started at 12.15 or 12.30, but it was beautiful weather of little breeze, 65 degrees, and 60% humidity. I could have not asked for better weather for the race. We started out a little slow at 74 first lap and I felt good so I wasn't going to let that fly annnnddd... Was that my mistake... Maybe... Maybe not... I'm still not for sure, but I easily could have been. So I took the race over and hit a couple of 69's and went through the first mile in 4.45 still with a gap on the pack. shortly after that the pack caught up to me and I we started to crank out 70. Then I ask for someone else to do some work which a boy from Auburn jumped in and lead for the next mile or so. I took the lead again for pacing reasons and I still felt good. not for sure what my 5k time was or for that matter any other splits other then I fell off the lead pack with 2 miles to go. I never heard slower then a 73 called out and I fought tell the end to just go under 30.00min mark.

Not a bad race, but after talking to Blake and I kind of knew that my second lap surge might have taxed me a little too much to hold on for the last 2 miles. I do believe if I could have gotten to a mile to go with the 2 leaders then I could have stuck on, but 2 miles was my breaking point. I feel like I'm very close to a fitness jump and now I will bump up my miles a see if I can get into Gary Bjorklund 1/2 marathon for June.

Now for a great weekend in Philly and Penn Relays!

Build up 2 Penn Relays

2011-04-26T13:18:00.002-06:00

So it seems like it's been for ever since i have posted and may be it has. I'm going it change that right about now!

I did race the 3k at boulder at that was kind of a sub par race. I was 3rd place and it was windy so I wasn't able to really get my legs moving as fast as i wanted too. I ran 8.53 for the 3k and went through the mile at 4.40, but that was more of a negative split to get to 4.40. I had to surge a couple of times just to get into 2nd place and I didn't have much left when i try to catch the leader.

My last couple of weeks I have been able to get some good workouts. I did a 2x2 miles with a 3x 1min. on/1min off in between reps. felt pretty good (5.14, 5.02) (5.02, 5.06) and did those in my adi tempo's, so a little heavier flat then i usually wear.

Then 8x1ks on the track 3.05, 3.03, 3.02, 2.59, 2.58 2.57, 2.58, 2.56. I didn't feel great, but was still able to break down to 2.56. I felt like effort was there, but my pacing was a little slow. Effort is key training here at altitude and my legs felt that sea level pain.

2mile tempo + 4x 800- 4.50, 5.13, 2.22, 2.28, 2.28, 2.20 feeling sharper and sharper for the race.

last workout before penn 10k and I was able to jump in with Gary Stains Group of Robert Cheseret and a couple of other Army WCap guy's. We did a 2k time trial on a cold, snow, and windy Saturday. We went out in 61 first lap and i was not up for that and slow to a 68, and when through the mile at 4.35. They were gone after the first lap, so i pushed it in the rest of the way. That was the best thing i could have done before Penn, because i needed a effort to get my heart pumping like i was at sea level again. That was my race buster that i needed.

I feel very good today and ready to race on Thursday. my legs feel strong, my mind sharp, and

my belief that I can run fast. I plan on going out in 4.30 to 4.35 first mile, 14.20 to 14.30 at 5k, staying right about that pace until 8 laps to go and closing the race up from there. sub 29. min 10k! Thats the plan and not pictures this time, because my camera acted like it took a picture and didn't take it. however I will describe it to you- It was Robert, Augustus, and me at Cheyenne Mountain Track after the 2k time trial and both the track and we were covered in snow. it was pretty cool pic

Back out

2011-04-24T10:09:00.003-06:00

Racing Update:
Well after the small setback with my calf back in early March, things have gone well in training. I have only had one week below 80 miles (75) and the rest have been between 81 and 90. The weather has been very nice except the snow outside as of now, but we need the moisture here along the front range, and epically the southern plains.

I have done two races lately, the first being the Mile High Mile and the second being the Boulder Distance Classic. The mile was not bad considering that it was not a favorable fast course with some decent hills around Invesco Field. It was a counter clockwise race starting at the south side of the field, with the finish inside the stadium. There were 1700 or so runners, so it really was much bigger then in years past. The men's mile basically was a BRC show with Myself and Greg Rendil going 1 and 2. I ran 4:28 and Greg ran about 4:31.

Yesterday was the Boulder Distance Classic at the Res. We left Colorado Springs at 6 A:M with temps in the 40's, and arrived in Boulder to snow and wind! Gettinbg out of the car to pick up packets was welcomed with cold, cold temps and wind/snow. I think the three of us were not quite prepared for the cold, but I guess we should have known better being that it is springtime in Colorado. I had decided to run the 15k a few weeks back which is not normally what I would have done. The 15k went off first, and right away it was a three man race between myself, Tyler McCandless sp?? and Japheth Ng'ojoy. It stayed that way until about 5.5 miles when both of them took off as I just sat back and watched. I let things ride and caught back up to Japheth at about 8.5 miles and held on for second. Tyler won in 49:27 as I ran 49:50. Besides the cold weather it was a nice run and something different.
In the 5k Mike Chavez of the BRC team won in 15:30ish and Robby Young took 4th in 15:58, which considering in injuries he has dealt with was a great way to kick start racing again.
Andy Rinne, who runs for the store team ran 16:36 and somehow got the short end of the stick when the final results came out (16:56), so I expect him to have some fast times on more favorable courses later in the year.
Have a good one.

Suck it up buttercup

2011-04-20T22:44:00.003-06:00

A COUPLE WEEKS AGO I HAD THIS GREAT IDEA OF TRYING OUT THE 5K ON THE TRACK. SO LIKE EVERYONE ELSE I THOUGHT WHAT BETTER PLACE THAN MT SAC. I HAVE HEARD SO MANY GREAT THINGS ABOUT MT SAC, GREAT RACES, COMPETITION AND PERFECT WEATHER. I WENT OUT WITH A PLAN TO HAVE AN EPIC RACE. WELL I HAD AN EPIC RACE ALRIGHT, ONE I WILL NEVER FORGET, ONE THAT IS ETCHED IN MY MIND WITH A BIG FAT DNF BEHIND MY NAME. YEAH I SAID IT DNF! AND NO I AM NOT INJURED. I WILLINGLY JUST PULLED OFF THE TRACK :(
SO HERE IS HOW IT PLAYED OUT. THE GUN GOES OFF WE GET ABOUT 200 IN AND I CAN ALREADY TELL MY LEGS AREN'T THERE. I KEPT TELLING MYSELF IT,S EARLY IT WILL GO AWAY. NO SUCH LUCK. ANYWAY THE RACE WENT OUT ABOUT AS FAST AS I HAD EXPECTED AND I FOLLOWED MY GAME PLAN. WITH 30 WOMEN IN THE RACE AND ME NEVER HAVING RUN IN A TRACK MEET BEFORE I PLANNED ON GOING TO THE BACK OF THE PACK AND BRINGING UP THE REAR. I KNEW CHANCES WERE I WOULD GET LAST IN A HEAT THAT LOADED, I WAS OK WITH THAT. BUT LIKE I SAID IT HURT AT 200,400,1600,3200 ALL THE WAY. MY FIRST MILE WAS GOOD, MY SECOND MILE WAS CRAP AND LAP NINE WAS BASICALLY THE SAME PACE AS I RUN MY TEMPO WORKOUTS AT, AT ALTITUDE. ANYWAY I KNEW I SHOULD HAVE DROPPED AT LAP 5 BUT I HAVE NEVER AND NEVER WANTED TO DNF. FOR THE NEXT FOUR LAPS I FOUGHT WITH MYSELF AND THAN .......... I DROPPED! WALKED TO THE SIDE OF THE TRACK CRIED! WALKED TO MY BAG AND TRIED TO PUT ON A "HAPPY" FACE.
I WOKE UP SAT AND HAD TO MAKE MYSELF GET OUT OF BED TO RUN. FUNNY THING ABOUT A DNF. IT MAKES YOU LOSE ALL YOUR MOTIVATION. I HAVE BEEN TOLD A THOUSAND TIMES NOW, IT HAPPENS TO EVERYONE, ITS JUST ONE RACE, IT WAS THE RIGHT THING TO DO AND SO ON. ITS SUCH A HARD PILL TO SWALLOW. I KNOW IT WAS JUST A HORRIFIC DAY THAT COULDN'T HAVE COME AT A WORSE TIME AND YES THE SUN CAME UP THE NEXT DAY. HOWEVER TO ME ITS A LOT MORE. I AM NOT A QUITTER! A DNF IS THE WORST THING TO ME. I JUST KEEP SEEING
WENDY THOMAS-DNF
AND THERE IS NOTHING I CAN POINT TO TO HELP ME FIGURE OUT WHAT WENT WRONG. RACING IN SPIKES FOR THE FIRST TIME FELT FINE, BELIEVE IT OR NOT RUNNING IN CIRCLES DIDN'T EVEN BOTHER ME! THE WEATHER WAS GREAT! FIELD WAS PERFECT AND I WAS JUST OFF.
I HAVE GIVEN MYSELF FIVE DAYS TO SULK, ITS TIME TO PULL MY HEAD OUT AND MOVE ON. DOUG WROTE UP MY NEW PLAN AND ITS EXCITING! THERE ARE A LOT OF WORKOUTS I HAVE NEVER DONE, A LOT MORE FOCUS ON PURE SPEED MIXED IN WITH SOME GREAT ENDURANCE WORK. AND LUCKILY MT SAC DID TEACH ME SOMETHING. I HAVE THIS CRAZY BAD FORM BUT WE REALIZED WHEN I RUN IN SPIKES FOR WORKOUTS IT MAKES ME GO TO MY TOES! PICK UP MY KNEES AND BASICALLY RUN LIKE I AM SUPPOSE TO. WHICH MAY NOT SEEM LIKE A LOT BUT WE HAVE BEEN TRYING TO FIND WAYS TO FIX ME FOR A WHILE. I EVEN DID MY 800'S IN THEM TONIGHT AND MY FORM WAS GREAT? UNFORTUNATELY MY CALVES, GLUTES AND HAMSTRINGS ARE NO LONGER SPEAKING NICELY TO ME.
SO FOR NOW I WILL DO A COUPLE RACES IN NORTHERN COLORADO AND REALLY FOCUS ON BOLDER BOULDER BEING THE NEXT BIG RACE. AND ONE THING IS FOR SURE I WILL NEVER VOLUNTARILY PULL MYSELF OUT OF A RACE AGAIN.

AND A HUGE CONGRATS TO ALL THE LADIES AND GUYS WHO HAD A AMAZING WEEKEND OF RACING! VERY INSPIRING!!!!
ON A G

Fabulous 5k

2011-04-20T21:22:00.002-06:00

Like many others Russ and I went to Mt. SAC. Russ raced the 1500m and the 800m. He was exhausted from work so the 1500 wasn't so great, but he ran a 1:53 half mile for his first one of the year. I'm super excited about how well he has maintained his fitness through a tough winter of injuries and many days in the gym. He is very fit and strong and on the right path for a good track season. Hopefully ending with the England championships. It was also great to watch Ali, athletes from my alma mater (Charlotte), and the athletes of UCCS.

Oh how I love the 5k! It's a great distance, long enough to utilize my slow twitch muscles, but short enough that I don't notice the lap counter. The last time I was at Mt SAC I was attempting to break 17 minutes for the 5k for te first time, but DNFed because I had two stresss fractures in my right shin ended up being booted for 14 weeks. So going back to a place with crappy (painful) memories added a bit of nervousness. Fortunately, everything went as planned and I ran a personal best. It was wonderful to have Nicole in the race; we raced well together and helped each other stay on target. Thanks Nicole!!

I had a great race and finished in 16:00.48......POINT FOUR EIGHT! Half a second to breaking 16, that's one more quick step somewhere in the 12.5 laps or if I decreased the time in lane 2 trying to not get boxed in. I was so sad when I crossed the line and found that I was that close to breaking 16 minutes, but then I snapped out of it and became super excited about a great race and personal best time. Races like these are the true reward for all the hard work and time put into training.

Next: 10k at Payton Jordan at Stanford (California)

DFL>DNF?

2011-04-20T19:17:00.010-06:00

What a weekend for American distance running. And not just for everyone at Boston, but for lots of people out west at Mt.Sac. Always a hub for amazing races, I got to watch the last bit of Kristen's steeple, Cassie, Nichole and Wendy's 5k, and Matt and Steve's 10k. Lots of green in the fields that night. Not to mention I got to be at the same hotel as Sara Hall, Jorge (or Eduardo??) Torres, and Molly Huddle! Oh and went to In-and-Out burger. Twice. My 10k was....anti-climactic to say the very least. Let's just say I DFL'ed, got the pity-clap, my glute is killing me, and I have yet to actually look at results. I just don't see a reason to add that much more psyhological agony on top of that. Afterward I spent some time wandering aimlessly around a field in the dark convincing myself that at least it wasn't a DNF. DFL trumps DNF...right? Um yeah....not so much. After that, Matt Levassiur and Steph Bylander (who were ridiculously kind enough to shuttle me to and from the meet since Matt's race was right before mine) and I ate our feelings at In-and-Out and talked about how great the 10k is. Yep. But in all seriousness, quite the letdown. And that's all I have to say about that.

<-Bringing up the rear.

The following day I did no running-related activities whatsoever besides watch a track meet for 10 hours while likely contracting malignant melanoma, and I thought no running-related thoughts. The day after that I went jogging-with-a-soft-j on a really nice golf course on some beautiful grass with beautiful trees in 80 degree weather and got yelled at by a maintenance guy who I'm pretty sure was about 14. So now back in Springs and getting my butt/ham fixed and hopefully will be legitimately race-able by the Sneak.

Since this wasn't a very inspiring or uplifting blog, allow me off-set the doom and gloom for a moment...have I got some inspiration for YOU! Have you ever found yourself wondering, "What would it take to be the best--nay--the GREATEST mid-packer in all the running world?" Well, two brave souls that I have the fortune of being aquainted with are questing to become just that! Check out Springs' runners Matt Copps and Shawn Finley's new blog, Midpack Moments with Matt and Shawn! Follow their trials, tribulations, doubts, frustrations and moments of pure glory! To share in their blood, sweat and tears, click here (and no, this isn't a virus): http://midpackmoments.wordpress.com/

Mt. SAC...and then sick

2011-04-18T14:25:00.005-06:00

I headed out to the famed Mt. SAC relays last week despite being sick and deciding not to race. It wasn't in my best interest for recovering, nor would it have been very fun or fast. It hit at just the right time too. Any sooner and I could've recovered before the race. Any later and I wouldn't have realized I was coming down with something, and the race wouldn't have been pretty.

The trip, however, was great as I visited with some high school friends in Santa Monica and got some good rest with an easy week of running. It's a beautiful area, complete with good weather during my stay. We hit up the beach (to run as well as hang out), and I even tried my hand at surfing.

The race was a good opportunity, but I'm not upset about missing it. Up until then, I was really enjoying runs and workouts and was starting to get in shape. I'm feeling better and after getting back into the swing of things, I'll look forward to racing again. Planning on the Cherry Creek Sneak in a couple weeks.

Comeback Conundrum

2011-04-17T19:47:00.003-06:00

So, I have this theory which is completely based on antecdotal evidence, and I have no hard proof of which is that when on the comeback trail one must encounter a number of ridiculous setbacks. Now, I don't have any spreadsheets tracking data versus a control group or anything like that. But what I do have is a history of this phenomenon happening to me and my running buddies. Is it a conspiracy or just Murphy's law? Whatever it is is maddening. What else can explain one buddy recovering from a marathon and just when she starts training, she gets hit by a car? Or, any number of perfectly healthy and rested runners get injured within the first few weeks of coming back? For me it's usually some sort of cold or the occasional injury. This last time I swallowed a pill wrong. Yes, you read that correctly - I swallowed a pill wrong! Well it was an antibiotic and it burned my esophagus. I had never heard of such a thing, but it was awful! Swallowing anything except for water was excruciating! Just what a runner on a comeback needs - to not be able to eat for a whole week. By the end of that week, I was so tired I could hardly stand let alone run. But, just when I thought I was going to have to go back on break, I tried some pancakes and with little tiny bites I could eat! Yay! So, from that point on, my esophagus started getting better, and I starting eating and training. I was so happy because who knows what curveball would have come my way if I had to come back from another break? So, I'm happy to say that I pulled through and I should be in the clear now. . . Until the next break.

Off to Boston

2011-04-11T22:21:00.002-06:00

So I will be off to Boston this weekend to help with some coverage of the meet. Unfortunately, I was not able to gain entry into the elite mile out there, but I am hoping to race the 5k, at least. We'll see.

It looks like Delaney will be out there, which will be fun. I am going to cheer vigorously for him.

If anyone else is going to be out there, hit me up and we can share a jog or a shirt visit. Good luck to everyone all over the country racing this weekend. I wish that I could be joining the Western team out at Mt. Sac, but I will be able to go to Stanford with some of the crew in a few weeks.

Good luck to everyone and let's have a great weekend!

SAC is BACK!!!

2011-04-10T18:15:00.009-06:00

Am nervous...oh so nervous.

The countdown to Mt.Sac has begun! Actually it began like a week ago, but now that we're four days away the nerves are mounting to an extreme. Track races make me ten times more nervous than roads or cross country (which is saying something if you ask anyone who has had the extreme misfortune of spending any significant amount of time around me in the 72 hours leading up to a big race) I think that this is primarily owing to the fact that whatever time you run on a track is pretty honest. There are no hills or muck or any of that good stuff to make it less of a straight-up foot race and more of a foot-race combined with a feat of strength. So however fast you run on a track, well, that's how fast you are or aren't. At least that's how I see it.

The sole goal of Thursday night: to run a P.R. That's it. Just so that I know that the last couple years of training haven't been totally in vain and that maybe I've actually moved foward even though I don't always feel as though I have. Since it's always seemed to me that I don't run quite as well on the track, I've mulled over reasons as to why that may be, employed some good old-fashioned self-psychoanalysis, and looked at track races where I ran well as well as ones where I didn't, and noticed a huge difference in my approach to both. Mainly, whenever I turn it into an effort where the end result is strictly to hit a given time, you know, a "hit these splits and nothing else and if you start falling off of pace then you suck and nobody loves you anymore" kind of thing, I tend to run relatively poorly. And you can always tell when this occurs because the person who told you they would yell your splits at you suddenly stops telling you what you're hitting and just says useless and inane things like "keep moving foward!" or "great workout!" Seriously? Don't lie to me. Please just turn away and don't watch. Go get a snow-cone or something. I'll be done when you get back.

But anyway, whenever I find a pack to race, stick my nose in it, and actually race for the sake of competing, the time seems to take care of itself. So the plan for Thursday I have decided is to do just that. Get with a pack and race. Mt.Sac is always a strong and deep field so I know if I compete well, a fast time is bound to come with that. Granted, I have a range of splits that I will listen for in the early stages of the race that will give me an idea of what sort of pace we are at so as to prevent going out at some pace that can't be maintained or improved upon throughout the duration of that 25 lap joy-jog. It's easy to get caught up in the initial adrenaline rush of such a big race at a meet the caliber of this one--I learned that my freshman year the hard way.

May it be another magical night at Mt.Sac!!!

t-8 days to Beantown

2011-04-10T08:34:00.003-06:00

At last year's Boston Marathon I finished 20th overall in 2:19:17. That was a small miracle considering my training had gone quite poorly. However, as you may know, that left me 17 second shy of the Olympic Trials qualifying standard (which I have yet to achieve before next years race). I have already competed in one Olympic Trials and considered it an experience of a lifetime, so competing in a second would frankly just be icing on the cake. But, this weekend, weather permitting, I'm taking one more real shot at earning a spot on the line in Houston this January. Boston obviously isn't the fastest course in the world, but for a strong, efficient (but admittedly not super fast) runner like me, it is not a bad course either. Plus, it's tough to beat the crowd support and the accommodations provided by adidas and the BAA. This race is a blast. My training, although certainly not perfect, has gone much better than last year. My total mileage is lower than it used to be, I have a chronic foot injury that bothers me as much as ever, and my workouts have been mostly alone because Art and Greg are both training for the 800 meters or something. However, a couple of my key workouts have been as good as ever.

Workout #1:
Three weeks ago, I went to Nelson Laux's house in Arvada to do my standard marathon pace long run on the "Arthur Loop". This a a crazy, car dodging, kamikaze 3M road loop with gentle rolling hills that is perfect preparation for Boston. I started out by running 10M easy on a dirt path in 71 minutes, followed by 3 laps of the Aurther loop (9M total) taking just enough time between laps to choke down a gel and a couple swallows of Gatorade. Averaging just under 15:50 per lap with my last lap being the fastest, I can honestly say is probably my second or third best effort over that course ever. Probably my best solo effort by far. Nelson joined me for an easy cool down of 3M during which I constantly tried to convince him to get in shape a make a come back.

Workout #2:
2 weeks ago, was my last true fitness test over any distance. I loaded up the family after work and headed to Boulder. While Char took the girls for a walk in the park, I pulled on my road flats, warmed up three miles and did 5 x 2 mile on the Fairview track with a 1 minute rest for gels and Gatorade. Averaging 10:17 while getting progressively faster throughout was a great indicator of my current strength and running economy. And although the last one at 10:13 was hard, I never felt like I really took it too the well and actually felt quite good cooling down after.

Now if only I could start feeling good during my taper, I would be supremely confident going into next weekend. For some reason, I always feel like crap the first week or two of my taper, but usually manage to put it back together by race day. Now, the only thing left is to pray for a tailwind :-)

Racing with the kids in tow

2011-04-09T15:13:00.004-06:00

Last weekend the fam and me packed up and headed to Carlsbad for what turned out to be one of the funniest races I have done. For those of you that haven't done Carlsbad 5000 I highly recommend it. While I am not sure I agree with it being called the fastest 5k (to me a race with two 180 turns is not the fastest) it is pretty fast and SO much fun. The streets are lined with people and if you have someone there to watch you it is great. Standing in one spot my family got to see me three times, which turned out to be just what I needed!

First let me explain what it was like to travel to a race for the first time with my kids. It went something like this. Everyone was super happy at the airport riding the bus, taking escalators, eating ChickDonalds (McDonalds to those of you not in my house) and than we had to wait for our flight to take off. This started the first of many meltdowns to come over the next 6 days. Long story short we finally got to our hotel and got our room fixed in time for us to hit the bed at 2am. Not exactly the normal day of relaxing I like to do before a race. The next morning everyone woke up pretty well as they were looking forward to Legoland, but by the time we got to the race they were already wanting to know when we could leave. Once we got everything in order I went for my warm up and left Kevin, my cousin and the boys in charge of my bag and flats with the strict instructions of being back to the meeting point in exactly 24 minutes. I later learned that is pretty stressful when you are trying to lug two kids through a large crowd to Starbucks and back, but he did a great job and got me off to the race in time.

I went into the race knowing I had been hitting my workouts the last week great and could hit 16:35ish on a perfect day but as always the main objective was to better my time from last year and of course win :) At first I was pretty disappointed to not get into the elite race, I felt like getting to run in a pack of runners would definitely pull me to my best time, but I also knew I needed to suck it up and just run.

I got to the starting line and felt pretty ready to go.......the gun went off and immediately I was trapped. What the heck? The women to my right decided that they needed to make a b line to the left side of the road for the turn that was still a quarter mile away. In my typical panic mode I did a little jostling and made my way in front of the ladies as my heal was clipped. The next few seconds felt like slow motion, I thought for sure I was going down. Luckily I caught myself and settled in to my pace. About two seconds later this girl goes FLYING by me. My first thought of course is stick to her stay close. Which I did until the 400 mark when I realized we were going faster than I wanted to be going this early. So I went with plan B keep on my own pace and keep her in your sights. As she crossed mile 1 I saw she was at 5:04 and I came across right on schedule for me 5:11. Hitting my mark calmed me a little and I came to terms with the fact that the girl in front of me looked strong and I was probably going to lose. I'm not saying I gave up its more I came to terms with the fact that if I could just hold my same distance behind her she would pull me to a faster time. Unfortunately when I got to mile two I was the same distance behind her and she was slowing because I hit 5:31. So back to freak out mode! This is where I made a big mistake. There was a high school boy in my race for some reason and at mile 2 he caught up to and passed me. Looking back I should have just latched on to him and gone. I did use his energy and at a little over 2 1/2 miles I caught up to the girl in first place and pushed to the finish for a 8 second win in 16:52. I than had some mixed emotions, my time was so slow but I was able to pull myself together and get the win,it was 15 seconds faster than my time from last year and I defended my win from last year. So I am a two time Carlsbad 5000 champion, even if it is of the old lady 30-39 race :) Than I saw my kids and decided I had to be happy. Chase and Tripp have never gone to a big race with me and they were so pumped up. Chase was so excited he cam running up to the gate saying "Mommy you did so good, I didn't think you were going to win"

At Carlsbad they do the awards ceremony for each race about ten minutes after the top three cross. Chase and Tripp asked me if they could come up with me to get my award and of course I said yes. It was the cutest thing EVER. They immediately took the award from me and Tripp wouldn't put it down or get out of the picture. The photographer wasn't too happy about it but they were so cute! I wasn't about to tell them they couldn't be there. As any parent that is a runner knows, your kids and spouse have to sacrifice a lot of time with you for you to follow your dream. If being in the pictures at the awards ceremony was what they wanted I would let them have all the glory, they deserve it WAY more than I do.

Little did I know making it through the race was nothing. The next four days I spent quality time with my family in Legoland and Seaworld. And let me tell you that was way more taxing on my body than racing :)

CU 3k this weekend

2011-04-08T13:05:00.002-06:00

So I have had a good week of training last week with a couple of good workouts. The wind is kind of getting to me! After every workout i have to say well that was a really good workout considering the wind...

I did a 9 mile threshold last week and avg. 5.30s into the wind for 8 of the 9 miles, my 9th mile was 5.28 and it was a pretty easy mile for my last mile of 9.

Then friday need some repeats at race pace so when i went to the track it was 15 mph winds again. so I put together a 3x 1k, 3-400, 2-200m. I felt very strong, very easy workout, and i was hitting 69 to 67 pace on all the reps. which is very encouraging being at 6000 ft and wind... again!

This weekend i'm racing the 3k at cu and i'm all signed up to race the 10k at Penn Relays!!!

Thanks for keeping it real with me and keep it really with our boy Banana Hands too!

Tommy OUT!

Mt. Sac--Here we come!

2011-04-08T10:34:00.000-06:00

I've been meaning to post for awhile now but I haven't had much to say. Since my last post in which I claimed that I was feeling better (I was in the hospital two days later) I been trying to get back to normal (pneumonia sucks!).

Though I still went to Jacksonville, I merely went in the capacity of a spectator. It was exciting to hang with the large BRC contingent and watch you guys race so well but it was also very surreal to spectate rather than participate (although I didn't mind partaking in the post-race festivities). It is always motivational to see a group of athletes with full-time jobs, compete with and beat a number purely full-time athletes. I definitely had a bit more pep in my step when I got to Alamosa.

Now it's on to Mt. Sac. I began this year with the goal of proving to myself that my fastest days aren't behind me. Although spending a stretch in the hospital probably didn't improve my prospects, I've been feeling sharper and stronger than I have in years. With less than a week to go, I'm fresh off of 120 miles of spring break training. I don't know if I'll be able to PR, but I've at least proven to myself that I'm physically capable of running the workouts that I ran when I did PR. I guess that's something, right?

For those of you who read this post who are of my ilk (about 30 with a car seat(s) and/or a mortgage) I guess we should all take heart in the fact that in many ways we cheating the system. How many of you actually believed that you would still be "competing"in any athletic endeavor at this point of your life when you were in high school or college? I know I certainly didn't.

Good luck to those of you running Mt. Sac.

My last few weeks recap

2011-04-05T22:43:00.002-06:00

Two weeks ago:

- I went to Tempe with Scott and Jesse.

- I ran an opener 3:50 1500 and the hardest and ugliest 800 I've ever run (1:55).

- We ate at Yogurtland in Tempe. It was so great. I got like 7 different kinds of yogurt.

- We ate pizza at a gas station and I farted a lot on the ride home because of it.

- We averaged 20.2 miles to the gallon on the trip

- We ate authentic El Salvadorian fare. (Pupusas. They were delicious.)

- Jesse and Scott slept in bunk beds.

- I smashed a Cadbury Egg with my bare hand.

- I listened to E-40 before my race.

- Other stuff I'm forgetting.

Last week:

- I went to Austin, Texas

- I went to the Whole Foods world headquarters and ate tacos.

- I ate pizza on 6th street and it was so much fun.

- I heard a lot of country music and it was not much fun.

- I ran at 5:30 one morning and saw probably around 100 runners out. It was wild!

- I missed my flight and had to stay in the Austin airport all day, causing me to eat horribly.

- Other stuff too.

I will be out at the Boston Marathon next weekend. If any of you are going to be out there, let me know and we can try and meet up and share a high-five.

Sometimes I Just want to Zumba

2011-04-02T19:01:00.000-06:00

First off, I have to apologize for the delay. I wrote this blog a while ago, but had some technical difficulties uploading it (strictly user related). Anyhow, I think it's still relevant because we all struggle with motivation sometimes...

A few weeks ago, Colorado had some of the coldest days I have ever experienced along the front range. I have to admit that I may have become a little bit soft since my Gunnison running days (back then, I did not shy away from running outside when the mercury fell below 0 degrees Fahrenheit). After hearing the weather forecast of -7 real feel -30 the older, softer, hopefully wiser me decided that it was going to be a treadmill day. I packed up all of my stuff in the morning so I could head over to the gym directly after work. Usually I prefer to go before work but the logistics of running on the treadmill take more time, so I go after. I quite enjoy running in the morning with my husband and dog or the other ladies from the BRC team. Although it is usually colder in the morning, I find that the mornings are very peaceful and I get to see some of the most beautiful sunrises imaginable.

After putting in a satisfying day at my job that actually pays the bills, I really didn't feel like running on the treadmill. Like many other runners, I am not particularly fond of the treadmill, especially since I had also run on the treadmill the day before. After a heated conversation with myself, I finally ended in the gym parking lot and made a mad dash through the cold to the gym doors. Surprisingly enough, I wasn't the only one who didn't want to brave the cold that day and all of the treadmills were full. While waiting, I noticed that an aerobics session had ended and another was about to start. I found myself somewhat envious of the people heading into the class. Although, I have never actually been to one of those aerobic type classes, I imagine that they are loads of fun. I do go to Yoga and Pilates, but I put them in a different category.

Eventually a treadmill opened up and I found myself jogging along, not super happy to be there. I had forgotten my iPod, which meant that not only could I not listen to music, but I also couldn't use the headphones to plug into the TV sound. So, my choices were either to try to watch Wheel of Fortune, where I couldn't actually make out any of the letters, or stair at the backsides of the ever revolving group of people using the stair masters in front of me. Worst of all, I was hungry. Which, for anyone who knows me well, knows that I can be seriously grouchy when my sandwich meter is running low.

A small group of women who had come out of the aerobics class earlier were happily chatting near the treadmills next to me. They were raving about how much fun they had in the Zumba class and were making arrangements to attend the next class. I found myself daydreaming about Zumba (although I still have no idea what it actually is), thinking to myself that I am definitely going to go to the next class if this dreadfully cold weather continues. So, that kept me busy for a little while and I decided to do a time check to see how long I had been running. Four minutes and twenty two seconds. Boy, was this going to be a long run.

Exactly five minutes and five seconds later, there was a change up on the treadmill next to me. The new person appeared to be fairly fit, but more importantly must have applied Icy Hot or something similar before hopping on the treadmill. The smell of the Icy Hot and sweat brought back memories of running indoor track and the sound of my feet hitting the treadmill stride after stride vaguely reminded me of the hollow sound of the raised Mondo tracks. Indoors was always one of my favorite seasons and I found myself reminiscing. Without even thinking about it, I reached down and increased the speed on the treadmill. I looked over into one of hundreds of mirrors surrounding me and noticed that my form had straightened up and I had an extra bounce in my step. The remaining sixty minutes and thirty three seconds passed by in a blur and I stepped off the treadmill thinking well...that wasn't so bad, maybe I should run on the treadmill more often.

It's amazing what a little bit of motivation can do.

Yeah for Track!

2011-04-01T08:43:00.004-06:00

As I packed my running bag this morning, I saw tiny black things at the bottom and thought "It must be track season". I raced at Pueblo last weekend to wake up the fast (well, faster than my slow) twitch muscles in preparation for Mt. SAC. The CSU-Pueblo track facility is amazing, but the darn turf is filled with little rubber pieces. They seem to just jump into my bag and shoes. It's amazing that there are any black rubber pieces left at any of the turf facilities with the way they like to attach themselves to everything. I should send them back so they don't have to pay for new materials. I have to admit I was a bit nervous for the 1500m race. I'm never sure if my fast gears are available and I know I'm really not a middle distance runner. The race went better than expected, although the first lap was a 78!! I was supposed to be no slower than 74, but I was sitting in the pack to prevent myself from leading from the gate. Of course when I hear the lap time I panicked and took the lead with some force. No more jogging on the track ladies...let's get this back on pace. I was successful in bringing that lap to 71 to get back on pace and then just held on tight to the finish. The lovely ladies from Adams hung on with me and on the last lap I had to dig deep to get the faster gear working. There was no true kick, more of a push to keep the lead and break anyone who thought they could out kick me. Funny enough, my time of 4:36 (10 seconds of my PR) became the stadium record. I'll take it. Since this was more of a workout day than a race day, I agreed to racing the 800m too. What was I thinking. The last time I liked this race was in high school when it was still a distance event. It sounds like Scott and I had the same race...I was in the outside alley and was gobbled up within the first 100m. I had a great first lap of chasing them down for 67s, but couldn't hold that for the 2nd lap. A great workout, but definitely not my cup of tea. It was so much fun to watch Shannon and Jay race the 5k. You guys are troopers from putting up with that wind that decided to show up in the afternoon. A big 'thank you' to Coach Chad Perry for letting us race.

Spring-time!!!

2011-03-31T18:50:00.002-06:00

Winter has hopefully passed over Gunnison and is heading to the Southern Hemisphere. One sure sign of this change is that each afternoon I am greeted by warmer temperatures and a strong gust of wind that has brought singing birds and a glimmer of green back to the foliage around the area. This also means another thing...outdoor track! Although I do have special places in my running heart for cross-country, road races, and yes even indoor track, I have to admit that I enjoy outdoor track the most. I kicked off the outdoor season last weekend with my running mates Jesse and Paul as we headed to Tempe, AZ for the ASU Invite. As much as the warmer climates made me forget about the last 5 months of bitter temperatures, the fast pace required for the 1500 and 800 reminded me just the same. My strength currently is my strength, and so to run fast in the metric mile I needed even splits. The race went out much slower than expected and I tried my darndest to make moves but it was to no avail, I basically had one speed. So on to the 800, deciding that today would be a much needed speed session rather than a chance to lower some personal records. I was staggered to the far outside lane at the start. As fast as the gun went off, I was getting swallowed up by runners to the inside. I'm not sure if the entire field made up the first stagger by the cut in line or not, but one thing was for sure, I was basically all out! As I passed through 400 I could already feel the tingly sensation creeping on. When I heard 54 seconds as the split, it went away, probably from sympathy for what was to come. I didn't have any notches to turn it up to but I gave it all I had. I don't want to say what my closing 400 was because it wasn't pretty. But lets just say that if you are scotish, you would pernounce it sixty-free. I realize that I could have gone out slower and produced a faster overall time, but hey, it was a speed session. The bright side is that these races were just "tune-ups" for a 5k at Mt. SAC in just over two weeks...thank goodness.

What I do when I can't run...

2011-03-30T18:55:00.001-06:00

I don't have much to write about as I haven't run in several weeks due to the injury I sustained in February. So I will write about what I have been doing. At first I tried cross training--elliptical, bike, even running in the pool, but I would end up with pain at the origin of the muscle which made me very nervous. So, I stopped all of those. Instead I have been "sleeping in" on work days (which means getting up at 6:30 instead of before 5), rock climbing, throwing the ball for my dog and catching up on yard work in the backyard (coincidently that also involves throwing the ball for the dog). Friday will end the official 3 weeks off even though I didn't run for several days before that. This likely means I will start being sleep deprived thus requiring more caffeine at work, my backyard will look worse and worse and my dog will be constantly begging for me to throw his toy. But it also means I will be running!

Let's all chase each other around an oval, 'k?

2011-03-29T21:03:00.003-06:00

The birds are singing, a bee flew up my shorts a week ago while stretching, I have a new watch tan-line, there are 50+ mph winds *nearly* everyday, there are no more icy patches on the trails to scoot across like a granny, I'm down to 1-1.5 layer(s) on morning runs rather than the usual 2-4, and the squirrels in Monument Valley are feeling....frisky. SPRING HAS SPRUNG!!! And with the springing of springtime, track season ensues! Don't get me wrong, I would be more than thrilled if cross country season was year-round, and I would take the roads for racing any day, but I decided to branch out and do one or two track races this spring. That's right, one or two, and that's extreme. Track is more suited to the graceful little impalas rather than the shambling, awkward moose. Anyhow, I had decided to do the 10k at Mt.Sac a while back, then just recently the thought occured to me that I haven't been on a track since 2008, so maybe I should try to get the track legs back before then. So I stowed-away on the bus with the UCCS team heading to Pueblo last weekend for a meet out there to do the 5k to get a feel for being on a track again. It went pretty well although not much to write home about as far as time goes. It was a lot like I remember it; laps...several of them. Nevertheless it was fun, it felt like a solid effort in the wind, I felt great overall, it was fun to see Cassie throw down in some middle distance races, and it was good to see a crutch-less Tera. But really it was just fun to watch the events unfold throughout the meet--it's like watching a circus.

So right now training is going great and next on the docket is the 10k at Mt.Sac--hoping for a great one!
Alright, happy running to all. OUT.

Races Bad Foot Good

2011-03-28T22:27:00.003-06:00

Just an update that all seems to be good with my foot. I have ran a couple races on it since coming back and it has held up well, in fact so well that I was able to do my first long run since coming back just yesterday, the day after a race in spikes. I won't talk about the race however because it was embarrassingly slow.

After nearly 5 months off racing and training have been very tough. I have runs where I feel like I hammered a hard workout the day before but really only went an hour easy. Then I also have days where I feel pretty good. I now have 5 solid but low mileage weeks in the 55-60 range under my belt and am trying to gear up for the Mt. Sac Relays in 2 1/2 weeks. I'll be doing the 1500 there as I'm not in any kind of shape for a longer race at this point. I'm hoping if I can keep at it I can hit some PRs in late May or early June.

All I can say is don't get an injury that puts you out for 5 months because its hard to come back from. Heck, 5 months is the longest I have taken off since I started competitive running my freshman year of high school.

In the end though I'm just happy to be running without any setbacks in my foot because the injury I had can causes chronic problems and I was pretty fearful of that.

update

2011-03-28T08:28:00.003-06:00

Not much running news to report but I had my 6 week checkup last week and everything seems to be healing according to the plan. I went to the CSU pueblo meet last weekend and got to see Cass, Shannon and Jay race. They all had pretty solid days and it was fun getting to cheer them on. Normally whenever I go watch races its hard because I get really jealous of whoever is getting to compete. But this wasn't bad at all. Track really isn't my thing and it was pretty cold and windy. Overall I think Im handling not being able to run for so long really well. This is definitely my longest break since I started running. I REALLY miss it but at least I'm able to stay in shape through cross training. I know my fitness comes back really fast once I start running and I'm looking forward to getting back out there soon.

I Love My New Stuff

2011-03-23T19:26:00.003-06:00

It's new kit time for us BRC folks. My raggedy shoes were begging to be replaced and my legs are thankful every step for some fresh cushion. And with my reluctance to transition out of break mode, I needed the reality of a new uniform staring at me, begging to be worn! So, that's the first sign that it's time to get goin'. Next, our team had some awesome results at Gate River. especially at my current fitness level, I am insanely jealous! Great job everyone! So, sign number two. And last, spring is here!!! The days of slipping through our runs are over for a while. We may have wind, but at least the footing is good again. I've gotten to wear shorts and t-shirts. It's so liberating after several months of wrapping up like a mummy in what we affectionately refer to as our panda suits every morning before stepping out.
Soooo, what's stopping me? Well, nothing but this darn cold! I was on a roll last week. Having fun pushing the mileage and upping the pace. Feeling like I'm getting my fitness back. . . Then one of our old teammates Megan got married which was so fun and so happy for her. But, unfortunately I came home sick. Since then I've been hitting the vitamins and getting lots of sleep. I'm crossing my fingers that all is not lost. I guess I'll know soon. Im really looking forward to summer and just getting consistent and super fit! I just can't wait to do all of those long meandering runs on the trails. So, as I'm sniffling and typing, I realize it's time for another dose of vitamins and off to bed. The trails and sunshine await.
See you out there!

Wake up call

2011-03-23T14:40:00.002-06:00

A "wake up call" is what I decided to call my Gate River race. Although the weekend was a blast, and I had a great time getting to know some of the guys, the race itself wasn't what I was hoping for. I began contemplating what exactly I had done wrong in the preparation for this last race. It soon became quite clear, lack of preparation was exactly the problem.

Ever since I started grad school in 2007 I became accustomed to relying on the running talent I had, and a couple good runs a weeks, to help me win local road races. Most of these were 5k or mile races and usually took about a 14:30 (no altitude) to win. This type of racing and training was easy to maintain and worked well for the schedule I had at the time. Upon graduation I swore to myself that I would try to take running seriously again, at least for a couple years before responsibilities(i.e. kids) took precedence. After graduation last November, I really pursued my dream and trained upwards of 110 to 120 miles a week with good solid workouts. However, this was easier to maintain as I wasn't working, just studying to take my boards. Come January, I posted what I felt was a good race at Houston and everything was right in the world.

After Houston, I started working 4 to 5 days a week, and my training started taking a back seat, much as it did in grad school. My mileage dropped to around 80 to 90 mpw, and even though I was putting in solid workouts, I didn't have the cumulative fatigue effect you need for running at a high level in races longer then 5k's. Hence, the sub-par performance at Gate River. It was however awesome to end up getting second as a team, and I'm proud of my teammates for helping to make the trip much more worthwhile.

So now, after this realization, I am back to training 120 miles a week, with solid workouts and no excuses. And even if I don't achieve the goals I have in mind over the next couple of months, at least I will be able to look at myself in the mirror and say I did the work and went for it!

Best of luck out there everyone!

Frustrations Continue

2011-03-18T22:37:00.002-06:00

Just wanted to check in and let everyone know how things are going. Bottom line is: not well. I thought I had this Achilles thing taken care of a week ago but this week did not go well. I am still not certain what exactly is causing it as at this point it has to be more than just running in slippery conditions like I originally thought. Unfortunately it's looking more and more like I am not going to be able to run a spring marathon as I had originally intended. All is not lost but things will need to turn around very quickly if I am going to have any chance of being ready to go. For now I am just focusing on getting healthy and I'll race again when I can. Happy running to everyone (don't forget how lucky it is to be healthy).

Gate River

2011-03-17T16:27:00.008-06:00

As you have read Gate River was very good to the BRC team. Congrats to the 2nd place men's team and the 3rd place women's team. Congrats to Ali for 8th place! Great job to Adrian, Wendy, and Stephanie for having a fantastic race. Everything was so wonderfully organized, thank you Richard Fannin and crew, and the race was a blast. This is definitely one of my favorite races now.

After DNFing at the Houston Half and having a tough few weeks of training that followed, I was very nervous going into this race and unsure of how it would go. I knew I was fit, I knew I had put in the work, but the DNF really threw me for a loop and I gained a (temporary) fear of (1) failure and (2) the pre-race meal. After hearing Gate River's special guest (Dick Beardsley) my first fear disintegrated. My second fear disappeared eventually too when I was hungry for dinner and had only one choice.

The morning before the race was so much fun. We rode a water taxi across the way as the sun rose and it was surprisingly very chilly (perfect for a long race). It was great to warm up with Ali, Adrian, Wendy, and Stephanie and catch up on life. As the race started I realized how great I felt and how focused I was. Together with Ali, Wendy, and Stephanie mile 1 came and went in 5:30. Next mile, 5:30, and the next, 5:30. I thought "well I'm a bit faster than anticipated, but I feel amazing." Unfortunately the race broke at 1.5 miles and there was a lead pack and then the rest of us strung out in a line (dumb to not run together but we all seem to do it at times), so after the 3rd mile I became focused on the competition instead of the pace. It seemed like every mile or so I caught someone and each time it made me push the pace even more. The race went by so fast, except the uphill on the bridge, and I can't believe I ran 52:13.

I was so happy with my time I didn't really think about what place I could be, so when Richard let me know I was 10th overall I didn't entirely believe him (partly because there were timing issues and also because I haven't been able to get into the top 10 in any of these races). I told the team I would believe when they announced it at the awards. Sure enough, 10th place!!

This weekend I'll be on the outdoor track in Pueblo racing the 1500 and 800...oh man, it's going to hurt. After a 9 mile race, these are going to feel crazy fast. Then in a few weeks Russ and I are travelling to Mt. SAC. I love spring time and the track!

Bagpipes and Other Neato Stuff

2011-03-16T20:34:00.007-06:00

First race of 2011 is in the bag! I went down to Wazee Street for the Running of the Green 7k last Sunday in the hopes of tracking down my long-lost Mojo, and guess what? I found him! Yes, I found my Mojo in LoDo. The rust has been busted and hopefully that was a taste of is to come this year.

So a breakdown of the race. On the start line I was scoping out the competition out of the corner of my eye, and I saw a studly looking gal in Asics stuff about whom I thought, "Welp, she looks really fit, and she looks like a wily veteran. I'll just stay with her for a couple miles then lay down the hammer like BAM!" Unbeknowest to me at the time, she was Fiona Docherty and let's just say my little plan went out the window in the first 800 meters. My bad. But I didn't really fret much about it, I really thought I'd catch up on the hills since running uphill is one of the few things in life that I do effectively. That didn't happen either though and she wasn't coming back, so I hung on for second, picked people off, and finished in 25:36, which I didn't think was shabby for a doozy of a hilly 7k. The course was very different from 2 years ago, so there were lots of surprises but it was a great race.

The only drawback to the entire race however was my failure to conquer my arch-nemesis. I've met him at several races over the years, and even in some workouts here in Springs. He can often be seen roaming the Santa Fe Trail in the early hours of the morning with a languid, loping stride like some kind of giraffe. You'd know him if you saw him, he's an absurdly tall fellow with a nasty finishing kick. We'll call him Tall Kid. I was shadowed by this cagey opponent of mine for the duration of the race. Stalking me like a praying mantis stalks a butterfly. He sat about a foot off my shoulder the entire way as though trying to draft. Who drafts off of someone two feet shorter than themselves? In any case, he employed my least favorite tactic of all: the Sit-N'-Kick. A dirty way to race. He took off with 400 to go and I didn't stand a chance. All three or four of my fast-twitch muscle fibers were in over-drive, but it was like slow motion as I helplessly watched his shadow loom larger and larger and saw him pull away. It was like trying to outrun a wall of molten magma flowing from the very bowels of Mt.Vesuvius....but no matter. Now I understand my weakness and it must be honed to the finest edge....nobody uses the Sit-N'-Kick on me without eventually suffering serious repurcussions. The gauntlet has fallen: Tall Kid may have won the battle, but I will win the war!

So yeah it was a good race but I'm getting a little bit too much into some overly-dramatic detail. Next up? The Carlsbad 5k if I can swing it, but if not then probably something shorter on the track before going to Mt.Sac to race the 10k. Great job to all at Gate River and Happy St. Patrick's day!

DNF

2011-03-15T22:27:00.003-06:00

Not alot going on right now as I have been fighting a calf injury lately. I ran the Spring Runoff in Pueblo a week ago or so. I had decided that I would run the 10 mile race this year as it would be my last time running this event. The race was very good as I ran 51:48 and won by almost 30 seconds, but everything went downhill from there. That Monday, I tried to run and made it 1 mile, stopping quite a bit to try and get my calf to feel better and I managed to fall 800 meters into that mile. I took Tuesday off, and then proceeded to try and run some the rest of the week knowing that I was going to attempt to run the St. Pats 5k. The short of the story was my first dnf in a race in the 9 years I have been running. I'm not sure what happened or what caused the problem, but I have been able to get back at it and will continue to see how things go.

Gate River

2011-03-15T09:03:00.002-06:00

Great weekend in Jacksonville for just about everyone!

I was really happy with my own race. After taking so much time off in December and January, and mainly doing base work for the last month, I wasn't really sure what kind of shape I was in. I kept most of the race around 6:00 pace. I remember thinking after a couple miles...can I hold this for 15K? I decided to take a risk and see what would happen. I stayed pretty consistent the entire race and survived the hill at the end! I ended up at 56:43, 2 seconds off of my PR. Really great start to the year!

Other highlights of my weekend:

* Men placing 2nd and women placing 3rd
* Ali sleep walking the night before the race...I had heard that she did that every now and then, but I had never actually seen it happen!
* Fried alligator and really good food at the post race party
* All the volunteers, Richard Fannin, and all the USATF staff that gave up their weekend to put on a really great race.

Not sure what's next for me. We were waiting to get through Gate River to see where I was fitness wise. Hopefully I'll have that figured out here pretty soon!

2011-03-15T09:02:00.000-06:00

Gate River Run Results

2011-03-14T21:13:00.004-06:00

Great weekend in Jacksonville!!! Mens team was 2nd and Womens team was 3rd! I know i'm yelling a lot, but i'm kind of like Samuel L. Jackson (http://www.youtube.com/watch?v=-SI_ZgjcmPY ) when certain topic come up!

So the highlight of the weekend was the team. However it was also getting to meet the some of the new guys and having a blast together. Last year my roommate at Gate River was Paul Michaels which was awesome, but this year out of the hat I drew The Red Mexican aka Micheal Chavez!

First off the Red Mexican is if i recall correctly was one of my first words i spoke to my newly found friend Micheal. Second, that boy gave me a couple of scares on race morning when he first woke up at 6.45 when our ride to the start line was leaving pretty shortly after 7. I thought I was going to have to wake the guy up when it was 6.40! No one wants to wake a gentle giant in the middle of their deep slumber; to be honest you never know what someones going to do. Then the legend him self quickly woke up and grabbed his singlet put on his adizero tempos, grab a bagel, bright yellow adios, mumbled something about forgetting a bag to put them in and was all ready to go with time to spare(yes, thats very impressive). The second scare was when we were heading to boat to leave for the line. Chavez yelled, Oh my race number and had to run back up to the room to getting and put it on! I was like a little concerned for the poor guy at that point. But he was nice, clean, cool, and collective and rocked out the race like you would expect. Ladies and Gentlemen... Micheal "The Red Mexican" Chavez!!!

Now Ian "No Pants" Burrell is for the springs and I have heard a lot about him, however what I learned this weekend that he will race in "no pants" if thats all he has to race in! So No Pants had all his stuff lost by the airport and had nothing to wear for the race until some of the Gate River guy's and the adidas rep. threw together a racing kit together for him the day before the race. I'm not a 100% on this quote, but i heard that he told some one that he would race with no pants or jean short cut offs if he had to! NO PANTS. (enough said) He also tripped up in the race, fell on the pavement, banged up his shoulder, and among all things... he's in law school! NO PANTS Burrell. Ladies and Gentlemen Ian "N0 Pants" Burrell!!!

Last but not least Ryan "Banana Hands" Hayfer is my roommate and when got home from the race this weekend... guess what i saw him doing.... yes eating a banana! Ladies and Gentleman no name needed Banana Hands!!!

Great new group of guys on the team this year and looking forward to getting to know them better in the future.

I have to put out a shout out to Gate River Run Richard Fannin for all the hard work, entertainment, guest speaker, Post race party, the post post race party(which was an absolute blast!), the post post race party shirts, and everything else that i forgot- I didn't mention-or don't even know about! Great race and if anyone has a chance you have to go out and run it. As so thanks to Bobby Green and the USATF Representatives Bob and Mary. Thank you all so much for the great time and great support.

my race was pretty good but not that good, its a step in the right direction. I was 31 overall and ran 46.12 for 15k which i was hoping to run around 45 flat. The race went out great at 4.43, i was in the pack then the opened up a small gap while i ran a second mile in 4.41, and then i had a small side stitch some time after 4 miles(19.20), 10k 30:29.

Booo Delta

2011-03-14T08:32:00.001-06:00

I want to dedicate this blog to anyone who is going to fly Delta in the future. If you find yourself in the last “zone” to board the plane and the stewardess informs you that there is no more overhead space and you will have to check your carry-on, do whatever you can to cram that duffle bag under the seat in front of you. Otherwise, you may never see your bag again.

Unfortunately, that scenario happened to me for the 15k championships this weekend. I eventually got my bag back thanks to my mother-in-law, who used to work for Delta, however, it was not in time for the race. I also want to thank the folks at Adidas, First Place Sports and the Gate River Elite Crew for helping me put together a racing kit at the last minute. Thanks to their help, equipment was not an issue during the race.

The race itself wasn’t so hot. The goal was to place in the top 10 and at the 10k mark, I was just off a pack of runners who were in about 6-11 place. It was around that point where the wheels came off, and I started going backwards. After the finish, I was pretty down about the whole trip until I was told our BRC team had unexpectedly finished second in the team competition, which I think is a solid accomplishment for a bunch of guys that have jobs or are in school. My next race is in 3 weeks at the Cooper River Bridge 10k in Charleston. Hopefully the travel will be a little less eventful.

Tough night

2011-03-12T08:19:00.002-07:00

Tough night at the DII Nationals. We had a four second lead with a lap to go in the Distance Medley Relay and we got run down on the last straight. It actually took my breath away. Our fans thought we had it in the bag, chanting for us, but somehow this Shippensburg guy got relay muscles on the bell lap and passed Ben with just meters to go. I love coaching, but that kind of thing hurts. You have no control and you feel for a guy like Ben, especially when he sees it on video. We'll been consistant in the DMR with three seconds and a first since they reinstated it a few years back. Two boys going tonight, one in the mile and one in the 800m so hopefully positive things to come.

How'd I Get So Lucky?!

2011-03-09T21:28:00.002-07:00

It’s sort of a sad fact that sometimes it takes a really cruddy event--usually one that you bear witness happening to someone else, where in the more selfish parts of your mind you think “well thank goodness that’s not me"-- to get you to un-skew your perspective and see just how much you’ve actually got going for you.

Earlier on today I heard about the incredibly unfortunate passing of Sally Meyeroff. While never having known her personally, I remember reading about and watching interviews on her every so often over the past three years or so, during which she had a lot of valleys, considered quitting competitive running altogether because of them, but came back just a short time later to claim some of the greatest accolades of her career. It’s those kind of stories that keep you going when you’re in your own valleys. One thing stood out to me though in nearly every interview or blog entry that she had, and that was that she genuinely seemed to love what she did regardless of the outcome. The running world will miss a great competitor and teacher.

The best of the best always have their own stories to tell and a lot to teach, but at least for me it seems like I don't really pay much attention to a lot of those stories till something unfortunate really draws my attention to them. Back in 2007 I remember hearing about Jenny Crain's accident and at the same time was at the beginning of a long process of rebounding from a knee surgery. I tacked up a picture of her as a promise and a reminder to myself that when I came back, I would never take another step of running for granted again because at least I was getting a second chance while a person ten times the caliber of myself wouldn't be getting that same chance. Looking back on that I think I've failed to make good on that promise on several occasions, focusing rather on the race or workout that wasn't up to snuff, a frustrating setback, or success taking too long to come my way--as though even I'm entitled to it at all.

But enough of my melodramatic rambling. So if you head out for your run and the weather is crappy, or you're feeling banged up, or a comeback trail seems too long, or your time is too slow, make sure to thank God anyway because at least you'll live to run another day.

Gate River Build Up

2011-03-07T22:10:00.004-07:00

So training has been going really well going into Gate River 15k and I'm really looking forward to racing on the roads again. I kind of need to have a redemption year this year. Last couple of works were pretty good-

2 weeks ago I did 8x 1k's and I took 2.59,2.58,2.59,2.59,2.57,2.58,2.58,2.58 with 2min rest. felt pretty good however I spiked up and had a big blister on my inside foot. I could feel it on the last 4, but it took a lap to get it warmed up. I think thats why I didn't go much faster the 2.57. It will come it will come...

last Tuesday I did a 4 mile tempo in 19.56- 4.59avg. 4.56, 4.51, 5.11, 4.58. Felt pretty good, however I still looking for a little bit fast workouts here pretty soon.

Training is going good, but i'm still not where i was 2 years ago. I hoping that Gate River is that brake out race that puts me back on my game.

I also have a pic of Adrian and I after a workout at the Air Force indoor track! It's so nice to get on a nice warm track and not worry about the outside weather.

One more thing... Our adidas race kit this year are awesome!!! I love the green and they fit great!!!

I'll see you on the other side

(Post Gate River)

Peace!!!!!

One more side note: Some of my old college buddy have a band called Ha Ha Tonka and they have been touring for quite a few years now. I just heard that they have a new album out and more importantly they are in the April 11th Anthony Bourdain's 'No Reservations'! Ha Ha Tonka's Website http://hhtdoad.wordpress.com/

at the races

2011-03-07T09:06:00.002-07:00

Yesterday I went and watched Jay run a 10 mile race in Pueblo. I thought it might be hard going to watch a race while I'm sidelined by injury but it turned out to be an AWESOME day. Ashley and David came along as well and we had a blast.
It was so cool seeing Jay run a HUGE minute and a half PR in the 10 mile. It was really inspiring and shows how much hard work and dedication to the little things really pay off in running. Jay has been diligent about his training lately and cleaned up his diet. He also even ate a little bit of breakfast before the race which he usually doesn't do. I REALLY think this is important, especially in longer races.
I know it hasn't been easy for him. Jay works long hours and sometimes gets up before 5 to get his training in. And we share a love of candy and I know how hard it can be to cut back on that :) but im sure a minute and a half PR is well worth it. I'll try and remember that next time I'm reaching for the reese's pieces.
Good Luck to everyone racing at Gate River this weekend. I am insanely jealous.

Back in the saddle

2011-03-04T09:11:00.003-07:00

This morning I ran my first workout of the season, that is, in preparation for spring and summer races. Basically, it was just structured strides. 10 x ~60s hills with plenty 'o rest in between. Anyway, it went well, and I'm looking forward to getting back to racing soon. It also helps that the mornings also are getting lighter (until that meddlesome daylight savings sets us back, or forward, again), and the weather's getting warmer. The plan is to start getting in 2 workouts a week, cut back on the weekend snowboard trips, and have my first race in mid-April.

To all running gate river run next saturday, run fast!

Just Numbers

2011-03-02T16:54:00.007-07:00

The qualifying time for US Indoor Champs last year was 8:03.00 for 3000 meters. Late in the indoor season of last year I ran a 3k where I was looking to make that time. As I crossed the finish line I could see eight-0-two-point-something on the clock. As I awaited the official time, I knew that if I saw 8:02 then there was a great chance that I ran 8:03. Turns out...I missed qualifying for US Indoors by 0.45 seconds.....8:03.45. For one year I despised that stupid little rational, finite decimal. I mean I REALLY hated it. I had nobody to blame but myself, certainly there was some point during the race that I could have pushed half a second faster. This indoor year I wasn't going to let that happen again.
The qualifying time was the same, 8:03.00. Changing my racing schedule from last year, I decided to run a 3k earlier in the season and get the qualifier out of the way. Feeling fitter than the previous year, I was ready..... 8 minutes and 3.59 seconds later, I had missed it again, by 0.59 seconds. I couldn't believe it but I was still very optimistic because it was my first race of the season and I had more chances (If anything I was encouraged). The race went out slow, another runner fell in front of me in the middle of the race, and I hadn't done anything too fast workout wise.
Well, long story short, I got two more attempts. The first was disrupted by sickness and the second was a solo try that didn't end well, still feeling a bit drained.
I believe that things happen for a reason and although I will now loath the number 59, I will look forward to better things on the outdoor track.
Paul, Jesse, and I talk about a lot of things on our runs (mostly football - Paul and I are huge Broncos fans and Jesse had the misfortune of growing up a Chiefs fan). Apart from gridiron chat, we talk about another passion, running. In all of the conversations, in all of the long runs we do together, we can only come to one conclusion - running can be tough. But everyone knows that.

P.S. Tommy, I'm glad you got to meet Pete.

Maybe I'm Finally Back...I Hope

2011-03-01T19:45:00.003-07:00

Last week I attempted come back number five since getting injured 4 1/2 months ago and I think I am finally ready to go. I'm shocked that I am actually feeling good while running because the injury I sustained was one that comes with a very uncertain recovery period. I must say it is a pleasant surprise that I am ready to go. I had tried 4 other times to start running again with each episode lasting only a couple days before I realized I needed more time to heal. On this comeback attempt I have been going strong for 11 days now and hit 50 miles last week. I'm pretty sure its all good but it really could be derailed at any time.

Back in mid September I began having a foot pain and tried many things to get it better only to find out that it was mostly likely a stress fracture of the medial sesamoid bone on my left foot and that it could be anywhere from 8 weeks to it never healing with surgery to remove it as the only option. In each persons foot there are two sesamoid bones, they are tiny pea-size bones that are located on the bottom of your first metatarsal area just back from the big toe joint (see picture). Now the problem with these little bones, as stated above, is that once they are messed up they can become a chronic problem with many cases where healing is either very slow or nonexistent.

The time leading up to my injury was by far the best training that I have ever experienced. I had a 15 week average of 115 miles per week and a top week of 127 miles. And the best thing about these 15 weeks was that I was feeling absolutely phenomenal nearly every day and getting great quality in. It has been an incredibly disappointing and painful process to deal with since I was feeling so good and know that I was ready to have that huge breakout that it seems I have been waiting years to have.

Unfortunately the mileage did catch up to me because little did I know I had been running in neutral cushion shoes all of my life while being a pretty severe overpronator. For years I was able to get away with it while running 80, 90, or even 100 miles per week but the combination of the wrong shoes and repeated 120 mile weeks caused an overall breakdown in my foot stability and foot strike which resulted in the stress fracture. Some people think I'm an idiot for running that much especially since I'm not training for the marathon or even a half marathon but I completely disagree. Sure running more miles means diminishing returns with each mile but I have learned over the years that my weakness is my aerobic capacity so I am trying to do what it takes to make up for that. And if that means running 120 miles per week I am willing to do it. Heck, once 100% full healthy I'm hoping that I can build back up to that mileage.

After getting to a point where I could run with very minimal pain I went and visited Cody and that is how I figured out I was overpronating. He put me on the treadmill at the Boulder Running Company Store and got the video camera rolling and was able to tell right away that I was in the wrong shoes. If any of you haven't ever had yourself looked at on video I would highly recommend you head over to BRC and have them check it out, at best they will simply tell you you are in the right shoes. I've been running in the wrong shoes for years and you could be too.

So now I am left wondering what I will be able to make of this track season and I honestly have no clue. All of those miles I put in are surely still with me in regards to my longterm development. I just need to get in some consistent miles now and get back into shape. My plans are to start out focusing on the 800/1500 and if I feel like my fitness is progressing well I would like to ultimately focus on the 5k as it gets into May and June. At this point I'll be happy if I can set a few PRs during this track season, even if just barely. Then just roll on into the summer and start hitting huge miles again with a focus on having the big breakout next year.

Sacro Wedgy

2011-02-28T23:10:00.001-07:00

So for the past year an so months I have been dealing with an imbalance in my sacrum. The pain isn't in the sacrum so you wouldn't think that this was the cause the pain is in the meaty part of my hamstring. I have tried everything to deal with it message, chiropractic and stretching. They all seem to help but the issue always come back. It hasn't been fun and the time I have spent dealing with it takes away from everything. And it ends up not just being time its money too. So here is a little tip if you are dealing with hamstring pain and cant find a way to deal with. This issue may be coming from your back and your sacrum not the hamstring itself. To help it take a look at this website http://www.stop-stress-sos.com/yoga-gifts/sacro-wedgy.html and maybe even get this product.

Peaks and Valleys

2011-02-28T22:03:00.002-07:00

I don't know if it was the good weather, the good out look on running or just the company I was with but half way through the workout today I realized how much I LOVE running.Which I am SO happy to be saying!
That may seem weird to you as we all LOVE this sport......when it is treating you well.

Let me take you back to October. Running was going so great. Workouts, races and everything about running had been so amazing to me. I went into the 10k champs thinking I was in way over my head and came away with a 41 second pr. It was awesome. I came home had a good week of training and bam. I got sick, workouts were awful and than for the first time since I started running I had two AWFUL races in a row. First the Turkey Trot and than XC club nationals. Than as runners do, my head took over and I couldn't do anything. Distraught my coaches and training partners kept telling me. "This is part of the process. You have to have valleys it can not all be peaks" Being the stubborn person I am all I heard was "BLAH BLAH BLAH" Keep in mind in the 18 months I had been training I had nothing but Peaks, I would PR in almost every race. It kept me hungry for more so I had NO idea how to deal with this valley. I tried everything. Massage, solo workouts, eating better, rolling, stretching anything I could think of that I may be missing. Until I came to the conclusion all I could do was take a week off. Not my normal week "off" of 60-70 easy miles but a whole week off. Which really scared me as I already wasn't getting in good workouts and after the week off I would only have 3 weeks until my second ever half. Tired, mad and without any other options I took the week off, ate a lot of junk food and to my surprise when I came back from that off week things seemed to start clicking again. It felt amazing to go fast again and more important to not feel like I was going to die doing it.
Lets fast forward back to now. I have had two months of really great workouts and things have been amazing (We are just going to completely forget about that little thing I did at the Air Force :) ) I have finally gotten smarter in workouts and have learned each interval should be faster than the last. Instead of my old philosophy of as fast as I can on number one and than hold on for dear life. I came to the realization that even though Corey and Tyler (two of my go to training partners) had passed me in workouts it wasn't because I was getting slower but because they too were getting faster. And as much as I HATE not being in the front chasing them has made my workouts a lot faster as well. (They would probably be mad if they knew I pretend they are females in upcoming races that I want to beat!! ) All this being said I am really excited to get into another race and am hoping that Gate River will be the start to a great year for me! Who knows if it will go good but I am optomistic because do we ever really know?
Here is to hoping this is the start of a nice long climb to the peak!

The choice

2011-02-28T20:06:00.001-07:00

Running in and of itself isn't very complicated. You pretty much put one foot in front of the other and propel your body forward. So, why at times does running seem so complicated and so emotional? From anguish to exhilaration, running causes me a range of emotions. And oddly enough this assortment can sometimes happen in one day.

I can remember countless times where running has brought me joy. Those memories are often ones of victory or of a special time I shared with a friend. I distinctly remember the first run I did with my now husband, Tim. We have shared many a run since then but that first one will probably be a favorite forever. I can also remember running a PR in the 10K in California like it was yesterday. I felt so fast and fit and like I was just flying with nothing holding me back. I remember winning my first race in high school, and the shock I felt when no one passed me back. I also have more memories of long runs with my dad, talking about anything and everything just because we could.

On the other hand, I remember crying at the state track meet my senior year of high school because high school running was over. Another time running has brought me to tears was in Massachusetts when I ran the Falmouth Road Race. I had traveled all the way from Colorado to the east coast only to have one of the worst races I can remember having (at least up to that point). I was devastated for days and had a hard time putting things into perspective and had to have many a pep talk from my coach, my training partners and my husband before I got over that race. I remember having meltdowns, where the only emotion I felt was anger and my usual calm, un-dramatic demeanor was replaced with drama-queen like behavior where I resorted to throwing things.

Over the past few days I have been feeling that same despair, hurt and anger. This time it didn’t end in throwing objects, but rather made me analyze if running was worth the hurt. Not because of a bad race but because I felt like I faced a ultimatum—to “retire” or to hang in there. No matter what I do and how much I try to take care of my body things seem to fall apart. Training is going well and then, BAM!!, my asthma starts up again after a 9 year hiatus, or I am 90 seconds into a race and “POW” my leg seizes up thus forcing me to stop, or I start feeling awful and after blood work discover that my ferritin is low….and the list could go on. But I realized something today while I was trying to figure out if this pain, anguish and heartache was really worth it…and then I started thinking about all the positive things running has brought me. I have met more friends, visited more neat places and learned more about myself over the past 20 years. Was I really ready to throw that all away because I felt despair over my physical inadequacies that kept causing training to come to a abrupt halt? No. Part of running and choosing this path is to accept all the hard parts of this sport. It also helped me remember that when things aren’t good for so long, a good race or an enjoyable run will be so much sweeter. And those moments that haven’t happened but I know will, are memories that I am not willing to sacrifice even when things get hard.

Three Sisters

2011-02-27T18:18:00.003-07:00

One of my favorite parks in all of Colorado is Three Sisters in Evergreen. There is something special about this mountainous park that makes each run exciting and peaceful. The trails are dirt and roam through meadow, forest, and up, or down, a couple mountains. Three Sister's seems to take away all stresses I build up from weekly training and it redirects my brain back to a more positive path. I never get tired of the scenery or the view of Mount Evans. Today was no exception.

I had the joy of running part of the run with my mom and dog. There were tons of laughs due to icy conditions that were more easily crossed by sliding on our butts. I ran roughly 17 miles, although I only needed 15, because I felt at peace and wanted to take in the scenery and clear my mind. For me, there is truly something magical about this park.

I made up my mind.

2011-02-26T11:43:00.020-07:00

"The old grey donkey, Eeyore, stood by himself in a thistly corner of the Forest, his front feet well apart, his head on one side, and thought about things. Sometimes he thought to himself, 'Why?' and sometimes he thought, 'Wherefore?' and sometimes he thought, 'Inasmuch as which?' and sometimes he didn't quite know what he was thinking about."

Sometimes I think those things too! At least that's what I think about running right now. Things still seem to be wavering between one of two extremes--either a run/workout is completely effortless and feels downright magical, or I get my $@*t completely rocked in what should be just another workout. No in between. Either up or down. Black or white. On or off. You get the idea. Why? I dunno. Wherefore? Beats me. Inasmuch as which? I don't even know what that means.

But hey I can't complain because at least I think I'm moving foward! Further, after a completely life-altering discussion with Paul Michel a couple of weeks ago concerning his views on pre-arranged marriages in India and other vitally important cultural topics, I came to an important conclusion during our discussion: I'm going to do the Running of the Green 7k and not the Gate River Run 15k on March 12th. Yes, it's true, I made a decision. You heard it here first! It was amazing really, one of those milestones in life where you think to yourself, "You know, that was a big step just now. I'm an entirely new person at this moment. I KNOW what I'm about and I explain myself to no one!" Thank you Paul! I appreciate you for bringing me to such a cornerstone in life! And you think he's just plain fast? You think he's just got a really symmetrical face? Wrong on both counts! He is a wizened sage, an Obi-Wan-Kenobi-caliber mentor with an old head on young shoulders who has incurred the wisdom that can only come from having lived the lives of countless men.

But really, it took me a long time to decide that. About the race I mean, not Paul. Because even though it spanked me last time, there is and will always be such a special place in my heart for Gate River. But a 7k played better into the racing plans for springtime than did a 15k so I had to put my sentiments and emotions aside, think like a rational animal, and make a choice. Plus I'm still trying to track down my missing Mojo. So that'll be the "opener" for the year--and hopefully a good year!

I haven't raced since Clubs but have gotten in a good chunk of training, not to mention uninterrupted (hooray!)--putting in the workouts and building up the long runs--which I'm pretty sure was all that I needed to get back in buisiness. The next couple weeks will tell! In any case, ROTG will be the perfect opportunity to shake off some cobwebs and get back at it.

Peripity

2011-02-24T20:55:00.000-07:00

About once every week I'm forced to ask myself, "Does life imitate art or does art imitate life?" Generally, I tend to side with former but some moments in life can make you stop to reconsider. I recently went over the concept of peripity--the literary concept of a character going from the highest high to the lowest low or vice versa--only to have it play out in my training. Since the middle of December I've had my sights set on the Gate River Run 15k (Jacksonville, March 11). Although I've been injury-free my training had been so-so until last week. Last week, I managed to get in a surprisingly good track work out and tempo run (both efforts surpassing my expectations). After the tempo run on Saturday I uttered the damning phrase, "It looks like I'm fit and I'll have smooth sailing until Jacksonville!" I went for an easy 50 minutes in the afternoon, only to wake up on Sunday feeling like I had just been trampled by a herd of manic elephants. Since I uttered that cursed phrase I've only managed to get in three runs in five days. I would say that there is good news, but I don't want to jinx myself. I just hope that I can get through my tempo tomorrow and on to Jacksonville in one piece!

Race Last Week

2011-02-23T10:30:00.004-07:00

I had a good race last week at Colorado School of the Mines 3k. It was exactly what I wanted out the race! I wanted to go out hard and simulate what Gate River was going to feel like and then settle in the a solid pace after the mile. The first mile was 4.36 and then I closed out the race with a 8.47 i believe.

One interesting note: I warmed up with Paul Michaels before the race and he was acting very weired. He was kind of infatuated with my mustache and was asking me a lot of questions... and not normal questions... It was like who's your favorite wester gunfighter? where did Banana Hands go to college? Can anyone grow a mustache??? And then at the end he asked me to call him Pete? (Is Pete his middle name?) Anyways that was kind of weired so Scott if you reading this please keep a close eye on Paul(or Pete) he might be need a friend right now.

Well training is going well and coming back around like 2 years ago. I'm very trim right now and feeling light as a feather for most of my workouts. I'm still a little slower then where I was 2 years ago, but i'm getting close to the same workouts. You know what I always say I've got some training to get to and it's not going to dominate it's self!

Before the race i shaved the beard and only had the mustache and a very solid mustache I must add!

New Ground

2011-02-21T14:21:00.002-07:00

Well, training was going really well for the marathon for a couple of weeks since my last post. Despite some despicable weather I was still hitting the nice 100+ weeks I was after. Things were feeling good until about 10 days ago. Then, out of no where my Achilles decided to feel as though there were knives stuck in it. At first I did not think it was a big deal. I took a day off thinking I just had overworked it on the snow and a little rest would be enough. the next day that seemed to be true for the first 8 miles but after that things got ugly. Worried, I got a massage and took another day off. This again seemed to help but only for a day as soon thereafter it hurt again. This time I tried a tape job to support the area and managed a decent run on that. However this again was only a one day fix and the next day the same tape job did little and I wound up walking home because I could not even run. This was the low point for me. As I walked home (uphill into the wind) freezing my @$$ off I was pretty certain I would never be able to run again and that I should just give up. I forgot how mentally anguishing an injury can be as this is the first time in 5 years I've ever been forced to take more than a day off due to unusual pain. Needless to say I didn't really deal with it well. Luckily I have a wonderful wife who refused to give up on things as quickly as I did and she knew just who to call. A short bit later hope was restored as she contacted Adrian and Adrian put me in touch with an expert in running related injuries. I was fortunate enough to get in right away and he has me up and running again already. I am no where near my full mileage yet but I am glad to be able to get out the door on foot again and if things continue as they have been I will be back at full mileage next week. I haven't lost too much training yet but I fear I may have to choose another race. I have not yet decided if this step is necessary but I do not want to go into my race with any doubt that I am ready to run my best. Only the next few weeks training can make this decision and I will post again when I know more. Until then happy (and healthy) running to all.

5 minutes with Tommy Neal

2011-02-21T09:56:00.003-07:00

This past Friday evening I was able to share a light warm-up jog with the 2011 Colorado School of Mines Last Chance Meet 3ooo Meter Champion Tommy Neal of The Boulder Running Company. I probed him about many things, ranging from his current training and life in Colorado Springs to the inspiration behind his new moustache (pictured). Here is a brief excerpt from that interview...

P: Hey, Tommy. Great to see you again. Huge fan of your work. HUGE fan.
T: You know...just takin' it one step at a time. (He sniffles and itches his moustache)
P: I noticed you are sporting a new moustache.
T: Is that a question?
P: Umm...Well, what was your inspiration? Was it difficult to grow?
T: I guess I've always just sort of been fanatical about the Wild West. I grew up on that stuff. I saw the Wyatt Earp moustache as a chance to...well...reflect that. Not only that, but having the wherewithal to anticipate that this race tonight (3k at School of Mines) was in Historic Downtown Golden...I knew I had to capitalize.
P: Interesting. What's on the horizon for you?
T: Hmm...(Reflective pause)...I don't know...hopefully a wife, a couple of kids, white picket fence...maybe a Dodge Caravan. You know, the American Dream. I guess that's all I ever wanted.
P: No, I mean races in the near future.
T: Oh. I'm doing Gate River next month.
P: Is Banana hands going to be there?
T: You mean Haefer? I don't think so. Anyhow, I'm not sure it's really an ivy-league sort of get together.
P: What is that supposed to mean?
T: Not sure. Just livin' life, my man. I say whatever I want and let my running shoes back it up. Listen...this has been great, but I have a race to get to. It's not going to dominate itself, if you know what I mean. Listen, take care...(pause)...what did you say your name was, again?
P: Paul.
T: Paul. That's right. OK...well take care, Pete. Tommy Out.

(On a sidenote, my training is going well and I will open up the outdoor track season at Arizona State on March 19th.)

Slump

2011-02-21T08:54:00.004-07:00

The last few weeks I have been in kind of a slump training-wise. I haven't been all that motivated to train hard though I have still put in some okay miles. I have been busy with work and family stuff and I am sure that has contributed to the slump since I haven't been getting as much sleep as I would have liked. Below are the last two weeks of training. I finally bought my ticket to Jacksonville, so I am committed to Gate River. I am excited to race and run better than I did there last year.

Monday 7
Training Run 12:00:00 PM - 12.00 mi @ 1:24:00 (7:00 pace)
Tuesday 8
Running Workout 11:15:00 AM - Anaerobic Capacity Intervals - - 2.00 mi @ 15:00.00 (7:30 pace)
Wednesday 9
Training Run 4:30:00 PM - 10.00 mi @ 1:11:00 (7:06 pace)
Thursday 10
Running Workout 4:00:00 PM - Hill Repeats - - 4.00 mi @ 25:00.00 (6:15 pace)
Friday 11
Training Run 6:00:00 AM - 4.00 mi @ 30:00 (7:30 pace)
Training Run 12:00:00 PM - 11.00 mi @ 1:18:00 (7:05 pace)
Saturday 12
Sunday 13
Running Workout 2:15:00 PM - Long Run - - 14.00 mi @ 1:40:00.00 (7:08 pace)
TOTALS
Running: 69 mi

Monday 14
Training Run 6:00:00 AM - 4.00 mi @ 30:00 (7:30 pace)
Training Run 4:45:00 PM - 10.00 mi @ 1:10:00 (7:00 pace)
Tuesday 15
Training Run 12:00:00 PM - 10.00 mi @ 1:12:00 (7:12 pace)
Wednesday 16
Training Run 6:00:00 AM - 4.00 mi @ 30:00 (7:30 pace)
Running Workout 11:30:00 AM - Aerobic Capacity Intervals - - 3.25 mi @ 17:00.00 (5:13 pace)
Thursday 17
Training Run 9:30:00 AM - 7.00 mi @ 50:00 (7:08 pace)
Training Run 5:00:00 PM - 4.00 mi @ 30:00 (7:30 pace)
Friday 18
Training Run 12:00:00 PM - 5.00 mi @ 38:00 (7:36 pace)
Running Workout 5:00:00 PM - Anaerobic Capacity Intervals - - 0.62 mi @ 2:40.00 (4:18 pace)
Saturday 19
Running Workout 10:00:00 AM - Long Run - - 14.00 mi @ 1:39:00.00 (7:04 pace)
Sunday 20
Training Run 9:30:00 AM - 9.00 mi @ 1:04:00 (7:06 pace)
TOTALS
Running: 85.4 mi

Workout Highlights:
2/16: Workout with Art at the Mines outdoor track. We did 2xmile w/ 1:00 rest in 5:00 then 2x600m in around 1:42 with 1:30 rest and 2x400m in 63 w/ 1:30 rest. We both felt tired and ended up modifying the workout from 4x600's to 2 6's and 2 4's. Still and okay workout despite the 20mph winds.
2/19: Long run alone on the bike paths from my house. I have been having some okay long runs even though I haven't been feeling that great. Clocked several miles around 6:45 feeling easy.
Lowlights:
Rabbiting the mile on Friday night at Mines. I only made it through 1k in 2:40. I was hoping to run at least 1200m or even finish if I felt decent. Just never felt smooth and was hurting at 800m in. I hope this just means I am in 15k shape not 1 mile shape... Also, still dealing with hamstring pain and tightness.