Red Hot 33K Aspirations

Red Hot 33K...Moab, Utah...
Saturday, February 19th @ 8:30am



Elevation gain: 2,681 ft.

Elevation loss: 3,326 ft.

Trail Systems: Gemini Bridges, Gold Bar, Golden Spike, Poison Spider

Countdown: Less than four weeks away...26 days...624 hours...37,440 minutes...2,246,400 seconds

Aspirations: 1) Finish the 20.5 miles; 2) Finish the 20.5 miles under 6 hours



Training: Last week was the most mileage I have run in a single week--47 miles. Last Saturday was my second longest run in my life--16 miles. I ran 16 miles in 4 hours so I think I might be able to pull off 20.5 miles in 5-5:30 hours.

I'm fortunate enough to be married to an ultrarunner who has experience coaching and personal training. Alex put together my final training schedule for the next 25 days so I should be well prepared and tapered by the day of the race.  I take full responsibility for any glaringly lacking outcomes to my race.

January 24-30: 40-45 miles with a 15 mile long run

• Monday...Pineridge Loop 6 miles...1:06:00, fastest mile--9:41, Average pace--10:58, Max--7:05, legs felt strong after Sat. long run, fast, no IT band/knee pain, passed 2 people with off-leash dogs--one tried to follow Shadow and me--aarrgh!, NB shoes felt supportive, but still rubbing a bit too high on the heel. 
• Tuesday...Spring Canyon Park loop + 6 strides in the grass (100m w/100m recovery jog) 4 miles...45 minutes, fastest mile--9:40, Average pace--11:20, Max--5:14, I think the strides were a bit shy of 100m, legs felt strong but my glutes were a little fatigued from yesterday's run, no knee pain!!, shoes/feet felt great.
• Wednesday...through Pineridge to top of Maxwell/Reservoir Overlook 9 miles...01:58:29, fastest mile--10:09, Average pace--13:18, Max--7:49, felt tired, slow and hungry the entire run, ate a tiger milk bar that took the edge off, realized I need to fuel better before going out, was feeling dizzy by the time I dropped back into the park at mile 8, walked most of the hills, blisters developed on the top of my middle 3 left toes during the foothills descent--my shoe wasn't tied tight enough and my foot slipped around---tightening the laces seemed to help, no knee pain!! which is awesome since the last time I descended foothills I had to stop and stretch the pain out, the sun and 45 degree temp felt amazing on my bare arms and face.
• Thursday...Spring Canyon Park loop easy 3 miles...after driving 2.5 hours to Denver for Drug & Lift Tests (per the request of my soon-to-be new employer if I pass said tests), it felt wonderful to stretch my legs and get some blood flowing in my glutes.  I was thankful for the "easy 3" after yesterday's 9 and tomorrow's 15.  The 60 degree temp. was AMAZING!  30:33 minutes, fastest mile--9:44, Average pace--10:11, Max--7:57, knee twinged a bit at first, but worked out as I warmed up.
• Friday...long run...Soderburg-Towers-Mill Creek-West Valley-Lory Visitor's Center-East Valley-Soderburg..15 miles...4:49:45, Average pace--19:58, Max--7:56, started out really slow and tapered, took it easy up towers and down Mill Creek so I would not aggravate my IT band, felt well fueled with 3 sunkist fruit snacks, 1 TMB, and 1 GU, refilled water at LVC, legs and body in general felt surprisingly strong the last 5 miles, I walked most of the hills, left foot/heel is a tad sore, most importantly...my IT Band did not hurt at all...which makes me super happy since Mill Creek/Arthur's rock 15 miler in Nov. was when my IT Band pain began!!

Shadow and I taking a break to refuel after 9 miles...6 to go

• Saturday...rest...took the kids and the dog to meet Alex for a picnic lunch midway through his 22 miler.  We met him at the new swim beach/picnic area on the East side of Horsetooth Reservoir.  Went for a a short hike along the Foothills trail and found some pretty cool bouldering areas and a comfy sitting area made out of rock slabs.

• Sunday...5 miles easy...ran to The Blue Tongue (during the cross country season, some of the middle schoolers referred to this area as the "Hobo Shower" but were quickly put in their place by another student who found that term to be insensitive.  The Blevins Cross Country Team now calls this refreshing summertime spot "The Blue Tongue," because...that is exactly what it looks like.) along Spring Creek Bike Path (2.5 miles from my house if I circumnavigate the water cycle display).  Maddie rollerbladed along one side of me and Shadow excitedly pulled the leash on the other.  Felt strong after Friday's 15...even had the strength to push Maddie up the hills on the way home.

January 31-Feb.6: 35-40 miles with a 10 mile long run
February 7-13: 30-35 miles with an 8 mile long run
February 14-20: 10-15 miles plus 20.5 mile race

We'll see if this works!

Maddie and Micah hiking up Poison Spider trail 

in hopes of meeting Alex as he finishes the 50K

2009