Blue Sky to Devil's Backbone

Blue Sky Trail...looking south towards Coyote Ridge

Fickle is the way I would describe yesterday's weather. As if the heavens were never quite satisfied with the climate options. Switching back and forth from sun to dark clouds, then sun and snow to dark clouds and snow. Wind! Now this was something the celestial sphere could agree upon. According to the vault of heaven, wind went with everything today. And I'm not talking about a cool, refreshing breeze with a puff here or a waft there. I'm talking about the kind of wind that will blast you off your feet mid-stride...the kind of wind that makes you curl into a fetal position while on your feet in hopes that there will be less resistance to the gale of a head wind...the kind of wind that has you pitying the crows as they attempt to fly north into the gusts, only to hover as they desperately beat their wings. I felt like the crows as Mindy and I finished our loop at Devil's Backbone and began our return trip north...8 miles to go...head on into the brunt of the tempest.

Mindy & Ean...where Blue Sky meets Devil's Backbone

The wind was obliging enough to push us south 8 miles to the Laughing Horse Loop above Devil's Backbone. Mindy and I were glad to get some red rock running practice for our races in Moab next month. Mindy will run the Red Hot 55K and I will run the Red Hot 33K.

Mindy...patiently doubling back to check on me

It's always nice to find a running partner that makes me feel comfortable enough to run at my own pace and not feel pressured. Up until today, the only other person who makes me feel this way is Alex. Alex always tells me how much he enjoys running with me...even though he is twice as fast as me. Some days he will run with me the whole time and other days he will run ahead and double back to check on me. Mindy was so kind and cheerful the whole run...even though she could have run much faster.  Mindy continually expressed how she was glad to be getting in the hours and not worrying about the distance. I was able to truly enjoy my running and be in the moment instead of worrying about holding anyone back.

Only a couple miles left in this 16 mile run

My legs felt like they were full of lactic acid and no spring left in them by the end. I found that eating a bagel doesn't really give me enough fast energy during such a long run. I was glad I had stashed a Gu in my pack, which I needed to get me back to the car. Vanilla Bean never tasted so good.

I love how running brings people together. Mindy and I met a few weeks ago at the Beer Mile, yet really didn't know much about each other until today. You don't get to know someone as quickly and deeply as you do when you bare your spirit, soul, quirks, smells, etc, on a long run. When you spend 4 hours with someone else beating your bodies to get stronger for various goals and aspirations, you create a uniquely intimate bond.

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

Bighorn Training...the Final Countdown!

Bighorn 30K Trail Run...2011

Saturday, June 18th

Less than 3 weeks away...

May 30-June 5:

• Monday:  Working the Bolder Boulder today.  Have to be at Boulder Ops at 0500 and will be driving a wheelchair van, resupplying the other EMS crews along the course.  Today was so much different than running the race the last 4 years.  And although I enjoyed running the race with my family...the slip 'n slides, belly dancers, drummers, dorrito chip aid station, bacon aid station, water balloon aid station, squirt gun aid station definitely enhanced he running experience...the 50,000 runners converging at the end of the race out of the CU stadium and into the field house for our cloth lunch bag full of goodies and into the narrow breezeway to the race expo had me feeling trapped and claustrophobic.  I would start to freak out and make my family get me back to the car as quickly as possible.  

• Today was an entirely different experience.  I showed up at Boulder Ops, listened to the morning briefing for all the various EMS crews that would be assisting sick and injured runners and spectators for the day, adorned myself with the mustard yellow event polo shirt, signed out my radio, located my van...I was officially Shag Wagon #2...and yes, every time I responded to comm ("Shag 2 go ahead") I had trouble not cracking a smile...who comes up with these designators??, waited for the EMS Aid Station crews to load their gear into the back of my van, then navigated the closed roads and finally slipped through a barricade to get my crews to their designated mile markers, dropped all four crews off, tried to get off the race course as the Wheelchair Race would be starting in minutes and they finish 6 miles in record speeds, got out in time and found my way back to the start of the race where Micah and Maddie were waiting for their wave to start, and I waited until Comm called "Shag 2" to go bring gear to any of the crews.  Comm finally called me right before the start of the final race, the elite men's race, to pick up the EMS crews along the course.  I watched the elite women and men warm up, then the women started and 10 minutes later the men were off.   I followed behind the elite men's race along the course and picked up the EMS Aid Station crews.  Then we proceeded to the crowded expo behind CU stadium to pick up the gear from the MASH tent and Stadium crews.  Back to Ops for pizza and debriefing of the day.  My family came and picked me up just as the meeting finished and we headed back to Fort Collins together.  Not too bad...I'm hoping next year I'll be promoted from Shag 2 to Bike Medic.

Maddie was determined to beat her previous years' times of 1:34...
this year she ran the 10K in 1:29!!

• Tuesday:  I know the plan is to take today off, but I'm inclined to run up to Horsetooth Rock tomorrow morning...OK, change of plans...rolled out of bed at 0930, ate some sugar cereal (one of my weaknesses), then went for an easy 6 mile run with Alex in Pineridge.  Decided to make it a little challenging by running several 10second all out sprints up the steep hilly sections.  It was a perfectly lazy way to start summer (Alex and the kids are officially on summer vacation now that school is out).  The temperature was a nice balmy 65 degrees with a mild southeasterly wind, bright blue skies, the smell of sunscreen on my warm skin, the sharp, yet melodic trill of the Meadowlarks, soft dirt and hard rocks underfoot....ahhh, perfect!  

• Wednesday:  Off...working a 10 hour shift on the wheelchair van today.  My legs are sore from the last two runs so I'll give them a rest today and tomorrow.

• Thursday:

• Friday:

• Saturday:

• Sunday:

June 6-12:

June 13-19:

6 week Training Plan...courtesy of my coach, Alex May

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
May 30-June 5	Bolder BOULDER	off	Pineridge 6 mile fartlek- run all up hills hard	off	Easy 3 miles in Vail	Teva Mtn Games	Teva Mtn Games 5K Trail Dog Race
June 6-12	Pineridge 6 miles easy	off	Pineridge with Down Hill Mile and park cool down 6 miles	off	Park 3 miles	off	Hewlet Gulch 8 miles
June 12-19	Pineridge 6 miles easy	off	Park 3 miles	off	off	Big Horn 30K Race	rest