Dec. 19 to Dec. 25

Christmas Week is here and with that work will be in full gear. Most folks take the two weeks around the holidays off; however, I usually choose the other routing and fly quite a bit. The mood at the airports is often "interesting" with many people hustling to get to their flights, carrying way too many bags. Kids are all over the place with way too much sugar ingested (always fun to bring them into the cockpit). As pilots we are able to steal ourselves away in the cockpit and avoid much of the confusion that sometimes ensues.
As for running, it will be a high mileage week with the 2900 goal looming.

Monday; Dec. 19th:  Well, so much for the mileage today; it was an early departure out of Orange County and then a full day of flying with the ending commute.

Tuesday; Dec. 20th:  An odd and short day of running with only 3 miles! It happens sometimes due to time restraints.

Wednesday; Dec. 21st:  Down to the gym for abs, chest, and triceps; an added bonus is wall squats. Three sets of 2 minutes each. These are very effective at tightening up the quads and glutes. Out the door for a great 12 miler. Traysen was being a lazy boy so it was a solo outing starting at 615am, not quite daylight, not quite dark.

Thursday; Dec. 22nd: It's going to be a white Christmas at this house! Woke up to a few inches of fresh powder and it was still coming down nicely. After enough coffee, Traysen and I were out the door for a perfectly snowy 9 miler. With the looming holidays and the snow, we encountered only two cars along the dirt roads, several deer (aka: squirrels with antlers), and an assortment of birds and cotton tail squirrels.
It seems as though the running has renewed energy lately. Not sure of the full reasoning, but it is a welcome component. Could be the goal of 2900 miles looming; could be the idea of the 100k in the Spring;could be a slight shift in diet (over the last few months, I have reduced the sugar intake as much as possible; amazing where that little white powder hangs out!!)  could be the running Gods are shining on little Missy Sarah....?

Flying Pie Ranch with a fresh layer of snow.

Friday; Dec. 23rd: With a commute ahead, it was down to the basement quite early for legs and abs. Then out the door...slowly out the door...it was about -12 degrees! Traysen opted to hang out with the wiener dogs so it was a solo run. A nice 9 miler was the order  of the day. It is amazing how much energy it takes to run in the extreme cold!

Saturday; Dec 24th: Being Christmas Eve, where else would I be except working? Actually, it's by choice because I could easily bid the time off but choose to fly. Hopefully by me flying it allows another pilot with young kids to be at home; plus it is usually a fun and pleasant atmosphere around the airports during the holidays...Waking up in Salt Lake, it was to the treadmill for a quick 6 miler and then off to work. The treadmill was actually a welcome relief to the cold, hills, and altitude of home!

Sunday; Dec. 25th: Merry Christmas!!! Waking up in Atlanta at the folks house, I was out the door early for a drizzly 6 miler. Running in the southeast in December is a nice relief from the already cold temps of Colorado; shorts and long sleeve t shirt are the order of the day.
A full day of flying will yield a tired runner girl tonight. Working the holidays goes with working for the airlines and I honestly don't mind.

Mom and Dad's in Atlanta. My childhood home.

Summary:  Wrapping up the week with 46 miles. I am now 38 miles away from the goal of 2900 miles for the year and there is one week to go! Barring any  issues, getting the mileage in this week should be almost a no brainer.

The Three Month Update

After becoming a bit bored myself with my own blog, I decided it was time for a break from posting. So, now a few months after the last post and after much prompting from a few different sources, gon4run will be resurrected from the dead!

As for the running in the last few months, not much has changed....which is a good thing...The miles have continued, the weight lifting has continued, the desire to run has actually increased, and life on the trails and road has been good. There have been no injuries to speak of and no  real health issues that have caused any concerns. As of this writing, the yearly mileage stands at 2820.5. With another 11 days to run in the year, getting another 80 miles in should be a piece of cake. This will round the year out with an even 2900 miles and will be the most miles run in one year.  And now that I have made it public knowledge where all of the mileage stands, one of the overall purposes of this blog has come full circle. I am now held accountable to outside sources to complete the mileage for the year.

Traysen and Mom hiking Barr Trail this past fall. To say that it was warm was an understatement.

And so, without further procrastination, another post from gon4run hits the Internet and I will continue informing all of you who have been so wonderful in your support. I am truly blessed to have so many wonderful people in my life who care and hold our connections close. thank you...

Sept 18 to Oct 2

Well, I haven't posted in the blog for two weeks now. Work, running, dogs, etc have kept me quite busy and I thought it was time for a break from writing. Hopefully, the blog can start taking on new content and inspiring others to run, walk, or exercise in some form.

As for running: It has been awesome! With the fall in full swing in Colorado, I have logged quite a few miles and have a few highlights on running adventures while working.
Summary of the last two weeks of running:
Sept 18 to Sept 25: Ran 55.0 miles with only one weight lifting session and one speed training session with the Sunrise Striders. Highlights: a great run in Spokane, WA, around the Gonzaga University campus; a great 10 miler along the Mississippi River in St. Paul, MN with about 7 turkeys along the route.
Sept 26 to Oct 2: Ran 60.0 miles with two weight lifting sessions and one session with the Sunrise Striders. Highlights: a Barr Trail/Barr Camp outing with Jim; an awesome run in Mueller SP with the aspens in full color.

Total mileage for the year: 2323.0

As for upcoming plans: Very simple actually: Run at least 2800 miles for the year and go to the Sunrise Stride's workouts when able.

Speaking of the Sunrise Strider group, I did a quick research on the benefits of running with a group. Of course, the Internet had much to say but most of it came down to basics. When you are committed to group running, the following often provides for better running:
*Safety in numbers
*Motivation
*Improved performance
*Socialization
*Consistency
Expanding a bit, perhaps the one concept I noticed in the websites I reviewed was that group running provides consistency  and this in turn leads to the other concepts being realized. If you are consistent in meeting with your group, your running performances will improve and you will become a stronger runner.

Here are a few of the links I checked out:
http://www.lifemojo.com/lifestyle/benefits-of-running-in-a-group-16376676

http://www.seriousrunning.com/blog/running-clubs/benefits-of-running-in-a-group-or-running-club/

http://well.blogs.nytimes.com/2009/06/25/the-benefits-of-group-running/

So, if your running/walking is lacking "ummppffff", try running with a group!

Sept 12 to Sept 18

Another week of vacation! It would just awful to have to work for a living! Even with a busy week, many miles are planned for the early fall season.

Monday; Sept 12: Down to the gym early for abs, chest, and triceps and then out the door for a basic, easy, no brainer 6 miles.
Fellow blogger, Wyatt Hornsby, recently published a post on his blog about consistency in running. As he pointed out, one would think that after running Leadville 100 Aug. 27/28, some time off from running or at least a greatly reduced running schedule would be in  order. However, as Wyatt explains, this is not always the case. In the 3 three weeks or so since Leadville, he has returned to a couple of nice 60 mile weeks and has no plans to pull the running down yet. Is he leading up to injury or burnout? No, not at all because he is tuned into his body and mind and will know when it is time to back off. He also describes how ultra runners in particular continue to run consistently over the course of several years, not just consistently on a day to day or week to week basis. An example; If someone is training for a race from 5K to marathon distance, he/she can most likely start with a basic  fitness level and build up to the race. Given the correct 12 to 15 week program, most folks can complete the race and live to tell about it. On the other hand, most folks will not be able to start from a basic fitness level, train for 12 to 15 weeks and then complete a 50K or longer race. Oh, they may finish, but it most likely be with  resulting problems. Most ultra runners are very experienced in running and did not take up the sport of ultras without first logging years of consistent running.  Running for ultra athletes is a way of life and pushing ourselves beyond a comfort level is a more normal existence than running for fitness or for a specific race that is marathon distance or shorter.

Tuesday; Sept 13:  Down to Colorado Springs early for a run with the Sunrise Striders and a tempo run of a warm up, then 4x8 minute repeats. These went well and then it was a few more miles to round out the day at 11.0.


Wednesday; Sept 14:  Being an at home day, it all started with a weight lifting session of abs, back , and shoulders. Out the door with Traysen with first light for a nice and very cool 10 miler. We are really enjoying these cool morning temps along with the slowly changing aspen leaves.

Thursday; Sept 15:  Welcome to Seattle!!!! Or at least it feels that way with all the rain we have had in the last day or two. This morning was a beautiful cool drizzle for what was supposed to be a track workout with the Sunrise Strider group. Unfortunately, at the last minute the location was changed(due to a flooded track) and with such a short notice, I opted to run 12 miles in Garden of the Gods. While the track workout would have been very effective, this run in the cool misty morning could not be surpassed.

Friday; Sept 16: Meeting with a good friend for a craft show outing at 830am, it was out the door in the dark at 5am for a brisk 6 miler with Traysen. Always interesting running in the dark at home since Traysen can see or sense varmits long before I can. Not sure, but hoping, it was a deer that tweaked  his interest a few times.

Saturday; Sept 17: Off to Mueller State Park very early for a nice 15 miler. The aspens are starting to turn as well as the scrub oaks and willows. Fall is by far the most beautiful time of year. Being able to run in such a pretty area makes me appreciate all that is in my life.
That is what running in the woods can do for a person. In what other activity can you get back to nature in a pure and natural form? A good pair of running shoes, some water, some basic clothing and off you go!



Always a welcome sight!! The aspens are turning nicely.



An odd black and white pic that shows one of the many aspen groves.

Sunday; Sept 18:  An early start to the day with a drive to Rampart Res. and the running of the Pony Express race. This 15 mile jaunt circles the reservoir, covering dirt trail littered with roots, rocks and small hills. The last few years (with a few exceptions) I have volunteered for this event and have enjoyed the quiet atmosphere, low key morning, hanging out with good friends like Pat Lockhart (cancer survivor) and Larry.
It was then time for Traysen and I to log out a nice 12 miler to wrap up the week.



The east side of the lake and the direction of the race.



The race start/finish and our hangout for the morning. Can it get any better than this?

Summary: A nice week of running with no work!! These cool temps has many runners out on the trails and many folks are thinking of fall races. Several fellow runners are going to the Devil Mountain 50 in Pagosa Springs on Oct. 1 while Lynne, Lori, and a few other gal pals ran Lead King Loop 25K this past weekend.
total miles for the week: 72. 0 Miles for the year: 2208.0

Sept 5th to Sept 11th

With a very busy week, running will most likely not be the mileage filled event it usually is each week. During these types of weeks, we just have to do what we can, realize we have other priorities in life and know that an unplanned slack week is not going to do our running life in!

Monday; Sept 5th: It was out the door at 430am this morning! No, not for a run but to travel to the Springs to head up Aid Station 13 for the ADT Marathon...and then to work! We had an awesome crew this year with about 6 individuals who cheered the runners with nonstop enthusiasm, "magic water," and "gogo gu." Thanks to all those who came out to support this annual event and make the day for many who were attempting that first marathon or half marathon or were just attempting to get the finish line!



What a great setting to cheer the runners on with water, Gatorade, and much hootin n hollarin!

Tuesday; Sept 6th:   After yesterday's long day with the race, the commute, and a short workday (ending in Jackson Hole, WY), one would think of sleeping in....well, that did not work out!  Out the door by 6am for a nice run through town and then out onto the elk refuge for a total of 7 miles. Then, a quick change of clothes and  it was back out onto the trails near the lodge for some easy hiking. This was a rare opportunity of time with nothing else on the agenda and it was a nice outing to just enjoy the woods.

Wednesday; Sept 7th:  In bed at 1am last night produced the usual slow day. A brief 6 miles was all I could muster, although the extra cool temps and quite a bit of rain made for a nice outing.

Thursday; Sept 8th:  With a rainy night behind us, it was down to the gym for what is most likely to be the only weight lifting session this week. Abs, back and shoulders were the order of the day and then out the door with Traysen for a nice and very cool 10 miler.

Friday; Sept 9th:  In Atlanta this weekend for a three day eventing horseshow with my Mom and Dad. (No, just as a spectator, not as a competitor....the ole wallet could never afford this sport!!!) Today was the dressage portion and what a beautiful event with the horses performing a set pattern of specific foot placements and pace changes.
As for running today, it was a 7 mile outing in the very early dark morning. The hot 90 degree temps have left the southeast and I was treated to a nice 55 degrees  and not much humidity.

Saturday; Sept 10th:  Day two of the horseshow lead us to the cross country portion, which consists of about a two mile course with various jumps and one interesting water feature for the riders/horses to navigate. Except for the spills of horse and rider (luckily neither were ever hurt), a very relaxing day sittin' on the grassy lawn in a comfy chair..
As for the run of the day: Wow....did I have fun!!!! Even though I didn't start til about 830am (and that was a bit late and warm), the area around the show grounds is amazingly beautiful with plenty of lakes, trails, woods, and some very small hills (small by Colorado standards). It was quite easy to put a great 10 miler while enjoying the serenity of Chattahoocee Hills.
This link below is the area where the horseshow took place....

http://www.chatthillseventing.com/about.html

And a pic or two:



These types of trails went on for quite a ways and usually wrapped around a lake.



The horse says, "Hang On!!!! We're goin' in!!!"

Sunday; Sept 11th:  The last day of the horseshow consisted of the stadium portion, which is the show jumping competition. Very beautiful to watch as horse and rider blaze through a tight course of 5 foot high jumps.
The run today was much like Saturday; a wonderful 10 miler through the woods and trails at the show grounds. What a nice treat to run in such a beautiful area!

A couple more pics:



The stadium jumping matches horse/rider with 3-5 foot high jumps; all jumps must be completed and in done so in a certain time.



Sunrise at Chattahochee Hills.

Summary:  Despite a very busy week, it was still a good week of running with 51 miles. The highlight of course was spending the days with my folks, watching the horseshow and exploring a new area of running!

Aug 29 to Sept 4

Fall is just around the corner and that means many miles of wonderful trails to run with golden aspens rustling in the wind. With a vacation week from work, this week has plenty of running in the plan.

Monday; Aug 29:  After the busy weekend, Traysen and I didn't make it out the door til 7am. By our return at 9am the temps had risen to about 65 and it was toasty!!! (Yes, that is warm for us!!! Plus the sun was blaring down....) A nice 10 miler started the week; the highlight was the twin fawns bounding through the woods. Traysen was sure he had found some new playmates.

Tuesday; Aug 30: With Mom catching a 630am flight, the timing was perfect to run with the Sunrise Striders. When I say "run with," I mean that very loosely. The run for today was to warm up for about 15 minutes and then do 4 x 7minutes tempo run with 3:30 recovery between. Well, for little Miss I am not so Fast Here, the warm up was almost like a tempo run! I hung with the group for a few minutes but they slowly pulled away and left only dust  and Sarah in their wake. At the 15 minute mark, my speed increased to a good tempo pace and the 7 minutes was easily covered with no slowing down except on a few slight inclines. The 3:30 recovery was most welcome and I tried to keep it a steady slow trot so as to be able to hit the next repeat with full speed. The next three 7 minute repeats went well and the group caught me on the return as we were finishing our last repeat.
One key concept in this run was this: For all of this year I have been doing hill repeats and intervals; however, the intensity and the quantity have not been what they should have or could have been. All of this speed work has been done on my own with real exterior incentive to push myself. And even though I have enough inner drive to push myself, it is not enough to produce an excellent speed work session.

Wednesday; Aug 31:  It is way past time to get back to the gym; took all of last week off. So, it was to the pumping iron bright and early for abs, shoulders and triceps. Then, out the door, without lazy boy, Traysen. A nice 11 miler was the order of the day and it was your basic trot around the neighborhood, watching early morning activities of the deer, squirrels, and rabbits.

Thursday; Sept 1:  Today was a Sunrise Strider workout day, so Traysen and I jumped in the truck and off we went to find Eagle View Middle School. While he hung out in the truck I met up with the group for the interval portion of the run. We started with a warm up and it was here that the day took on a painful twist. In the first half mile, ole Clumsy here took a nice digger. The comments went something like this: "Ohhhhh, nice one." "Dang, that sounded bad." "Are you ok; you can't breath!!!" Instead of flipping them off, I managed a couple of "IIII'mmmmmm ok...jussttt neeeeddd aiiirrrr." With renewed air in the lungs, the warm  up resumed, bloody hang and knee to boot.
The  group's plan for the day was 8x800m with a 2: 00 recovery. Sarah's plan was to do as many of the 800s as possible, remain alive, and not go over head teakettle....again. The first 4x800m went very well. The time was respectable, the energy was good, the form was good,the fun was good,  and so I did two more 800s. Again, all went well.....so, I did two more 800s!! At the end, I had completed all 8x800s and the time was within a consistent 15 second range for each interval. As I was gathering Traysen from the truck,  Kenneth Chlouber's (Leadville 100 founder) comment came to mind: "You are better than you think you are and you can do more than you think you can."
As with Tuesday's run, this session proved it is  easier, more effective, actually more fun to run these hard intervals with others. During this session I was able to latch onto a few folks and push myself harder than in the past and it felt good to mix up the running with a very challenging effort.
Traysen enjoyed his 3 mile trot through Ute Valley Park to round out the day with 8 miles.



Thanks to Harsha Nagaraj's photos!!! Yes, I am smiling..guess I wasn't working hard enough on this particular interval!



Really...I am having fun!!!!

Friday; Sept 2:  Today was a solo effort (since lazy boy, Traysen, decided to sleep in with the wiener dogs) of 12 miles. A nice run with plenty of "squirrels" to keep my company.

Saturday; Sept 3: It's Fall!!!!! Finally, it's Fall!!!! Meeting Lynne and Michele at the Rainbow Gulch Trailhead, we ran the 15 mile loop around Rampart Reservoir, complete with long sleeve t shirt temps, aspens rustling in the breeze and a nip to the wind. It is mornings like this that make running all the better...cool temps, good friends, beautiful trails.....and lots of miles. Michele is training for a 100 miler in November so it was good to spend some time catching up on her training efforts and progress. She should be in great shape for a fine showing at the Ozark 100.

Sunday; Sept 4: Down to the basement gym for abs, legs, and biceps and then out the door at just barely daylight. Traysen and I wrapped up the week with an easy 5 miler; the highlight being the very cool temp of 42 degrees!

Summary: A great week of running with 70 miles, including two workouts with the Sunrise Strider group and two medium long, back to back runs of 12 and 15 miles. Also , with two weight lifting sessions were tossed into the mix.
The weeks where I am not working at all gives a brief taste of what retirement could be like in terms of quality rest and evenly spaced, consistent workouts. The two speed sessions on Tuesday and Thursday are perfectly timed during the week and then the body is recouped from those by Saturday for back to back long runs on the weekends......so now, this how everybody else does it? Well, only 9 more years til I join all of you with a normal schedule!
OH...Why 70 miles this week? Because I can!!!!

Aug 22 to Aug 28

An easy week of running is in order. There have been three weeks of 50+  miles, so it is time to cut back for a week; plus with work, my mom coming to visit and attending a dog show  this weekend, it will be busy enough.

Monday; Aug 22:  Still in Dallas this early morning and with 85 degrees at 5am, it was to the treadmill and the associated airconditioning. (Plus it was dark and the neighborhood at the hotel is not all the "nice.") A simple 5 miler was in order and even being in the A/C, it was still hot.

Tuesday; Aug 23:  To say that ole Sarah is ready for winter is an understatement!!!! It  was 70 degrees at 5am in Salt Lake!!!! But out the door I went for a 5 miler.....that was all the time I had in order to make the 8am departure.

Wednesday; Aug 24:  Waking up in Jackson Hole, WY this morning but unfortunately, it was too early to get a run in .....maybe next visit. Arriving in Denver late, meeting my mom and the long drive home all produced a day off from running.



This view never gets old! The airport is located in the valley next to the Tetons and we get an amazing view on the approach and departure. (The two jets most likely belong to some rich individual who can afford their own wheels!!!)

Thursday; Aug 25:  Waking up slowly at home this morning, Traysen and I went out for an easy 6 miler. A beautiful day to enjoy at home with my mom while we groom dogs for the upcoming show this weekend.

Friday; Aug 26: Sleepyhead..that would be Traysen...missed the whole outing of 10 miles in the early cool morning air. Towards the end of the run, the sweatshirt had long since been tossed as well as the t shirt. (Yes, I wear  cotton t-shirts for running!) This time of year (as well as the spring) is always a challenge in terms of what to wear when heading out the door. When waking up, a cool chill is in the house, so I typically overdress and then start tossing clothes along the neighborhood, only to have to pick them up on the return trip home.

Saturday; Aug 27: A second day off this week!!!! Oh, it happens sometimes.....Mom, the 4 dogs and I are in Loveland, CO at a dog show. With an 8am start , much dog grooming to be done, and a rough night of no sleep, I opted to bag the run and focus on dogs. (This is part of the effort to focus on one or two things at a time instead of taking on 14 things at one time.)
How did we do? Savanna the mini dachshund did very well...made it to Best in Show but did not win the title. She was given the highest rating possible for a 12-15 month old puppy. Traysen, made  it to a second place finish in Working Group and took Best of Breed for two shows. Both of the judges today also gave him the highest ratings possible for a dog over 18 months. (he is three  years old) He hates the show ring and it shows!

Sunday; Aug 28: With a bit of sleep and an 830am ring time at the dog show, Traysen and I were out the door for a quick 6 miler at 5am. Still dark we appreciated the lighted streets of Loveland and were surprised to see and hear an owl. The run went well but it was easy to feel the early morning heat of 67 degrees with plenty of humidity in the air. The high temps for the last week in the Front Range/Denver area had been in the upper 90s and the forecast for Sunday was the same.
As for the dog show: Both Savanna and Traysen finished their respective titles we were attempting to earn and both received the highest ratings possible from all the judges. Very proud of the kids!

Summary:  A nice and easy week of running. As I have mentioned before, allowing/undertaking/relishing/enjoying an easy week of running  can do wonders for tired legs, bones and mind; however, even having said that, I always miss the high miles of most weeks and am often reminded that long distance running is my favorite passion in life. Spending time with the dogs is great at the shows, but the actual showing is secondary to the dogs themselves and to very secondary to running.  .

Aug 15 to Aug 21

Off we go with another week of summer and plenty of running....With most of the week off from work, I hope to get  a good trail run in with some distance and one session of hill repeats.

Monday; Aug 15:  Out the door with Traysen for a slog fest of 6 miles with a tired draggin' behind. Some days are like that. As I have mentioned in the past, you have to take the "lively" days with the "draggin' my behind" days.

Tuesday; Aug 16: Still opting to save time and driving, Traysen and I ran a nice 9 miler from the house. We are noticing these mornings are getting a bit cooler and fall is on the way! Personally, as August drags on, thoughts of fall mornings come to mind. Cooler temps with a slight breeze adds a new spring (oopps, wrong season) to the step. One of the highlights of the run below: There is a section of coreopsis flowers that line the roadside and spread across the field.



A sure sign of fall is the acres of coreopsis along the roadsides and throughout the fields.



Wednesday; Aug 17:  Down to the gym at 5am for abs, chest, and triceps and then out for a basic 6 miler. The plan was for a 9 miler but it just didn't happen. This is one of the downfalls of not having a specific race planned ahead. It is hard to maintain the focus without a goal to aim toward. It's all too easy to give in to "oh, I am feeling a bit tired today" or "I am not training for anything so I can cut the miles short or just take it easy." On the other hand, allowing the mind to rest is just as important as allowing the body to rest. For those of us who a bit "over the top Type A" it is actually a good thing to relax the focus, the drive, the determination every now and then. Luckily, the comforting factor that exists is the confidence/knowledge/trust in yourself that you will return to the focus and determination when (because there will be a "when" verses "if") you pick a new goal, then the "no slacking off" approach will return.

Thursday; Aug 18:  A quick drive over to Mueller State Park for a basic 12 miler. Was hoping for a longer outing of about 17 miles, but the ole bones wanted no part of that!  One of the highlights; however, was that I  ran some trails I had not  been on in a long time and was able to climb the steep ascent on the Chesman Trail. (I usually run this section on the downhill). A good effort and the final pitch was rewarded with a greeting from 4 elk, 2 Moms and 2 babies. With the recent rains, the park was very green with lush fields of grasses and several types of wildflowers.



Wild Harebell flowers lined the trails and spread across the grasses.


Even though late in the summer season now, paintbrush are still abundant in several locations.

Friday; Aug 19: With a busy day ahead, it was up n at 'em at 4am and down to the gym by 5am. A good session of abs, back, and biceps (no wobbly guns here!!!) and then out solo for a wonderful 14 miles. (The doberman, Traysen, was being lazy boy this morning.) This run went very well and did wonders to restore the spirit to run long again. It always fun to be able to cruise along on a run with very little effort  and end the run knowing you pushed the pace easily and could have continued with more miles. This is one of the reasons for running....enjoying those easy outings without having to put too much into it.

Saturday; Aug 20:  Traysen joined for a nice 7 miler and then was done. Ole Hard Head here went back for some hill repeats of 4x3/10ths of a mile and a cool down to round out the day at 10 miles. A decent effort on the hills.
The motivation this morning was all of those runners who were tackling the Pikes Peak Ascent (and Marathon on Sunday) and those animals who were tackling the Leadville 100. As I trotted through my own meager efforts this morning, I reflected on how hard others were working on Pikes Peak and throughout the Leadville area. Mary, Wyatt, Rebekka, and many others (sorry, I am not remembering all of those who ran this ran weekend) were putting all of those training miles to good use and enjoying our beautiful mountains.

Sunday; Aug 21:  A day off since it's been about 10 days worth of solid running. An odd afternoon after a short workday: I spent the afternoon in my hotel room in Dallas, TX!!! It was the 55th day of over 100 degrees and no rain in the area and even the hotel was hot. It was only in the hotel room with the AC running full blast that the temp was comfortable for this ole mountain girl!

http://online.wsj.com/article/SB10001424053111903885604576488503338385680.html

The above report describes that this is the worst heat wave/drought in a 100 years!

Summary: A good week of running but nothing overwhelming to jump up and down about. Or could it be that I should hop around due to the fact that I can do this kind of running in the environment of Colorado? And not  in the environment of Dallas, TX?
It is most easy to find someone...or someones?...or can find anything to complain about. It is most likely safe to say that these individuals would not find good in any situation/environment/venue. Sometimes we often have to dig deep to find the good in something. So, if I had to live and run in Dallas, I suppose that summer time would be the "slack" time of year and most of the running would be done on a treadmill. Possibly the good side of this would that I would have a wider musical library on my mp3 player? Or the good would be that I might learn to run outside in the hot n sweaty air? Or maybe I would even take up swimming? ....Well, no..probably not swimming....I float like a big rock!
Total miles: 57.0

Aug 8 to Aug 14

Off on another week of running; this one will be challenging with work on the horizon.

Monday; Aug 8: A nice outing with Traysen around the neighborhood. We are noticing the mornings are a bit cooler and the daylight starts a bit later. Mileage today: 8 at an easy pace.

Tuesday; Aug 9:  With the commute ahead, it was up n at 'em early with a weight lifting session of abs, back, and biceps and then out the door for a good 9 miler. I have decided I hate "squirrels." In particular, the fuzzy cotton tail ones! They wait on the side of the road til Traysen and I are right beside them and then they bolt across the road....which sends Traysen into a barking tizzy.

Wednesday; Aug 10: With an early start to the work day, it was a day off from running.

Thursday; Aug 11:  Another early start today, but down to the hotel gym in Salt Lake for a good 6 miler on the treadmill.

Friday; Aug 12: An unexpected schedule change landed me at Mom and Dad's in Atlanta Thursday night. Good to see them if only briefly. I managed to get a quick 5 miler in the early morning not so hot part of the day.
A short work day allowed for another 6 miles on the treadmill. A good effort of 5 x 400 repeats with 1/10 recovery in between each interval. Also, managed to get a weight lifting session of abs and shoulders into the mix.

Saturday; Aug 13:  With an 830am departure out of Charlotte, it was to the gym for a quick treadmill 5 miler this morning. These gym workouts can be a challenge on the mental outlook. They are typically a drab location with few or no windows, are often way too hot and the equipment can be "well used." I always look at the experience as it is better to get some type of run/workout in than nothing at all. Considering we pilots sit on our fannies all day, getting some form of exercise is really important, so putting up with lackluster gyms is not all bad. Adding some good tunes to the ears and sometimes a decent tv thingy attached to the treadmill makes the treadmill experience a bit better and the miles go by a little quicker. What I am always amazed at in these gyms with a central TV is that most folks will put CNN  on and leave it at that! Oh Honestly, to each his own, but CNN provides the same "breaking news" segment til it is bashed into brain cell which has long since left the scene!

Sunday; Aug 14:  Out the door at 6am for a 7 miler with Traysen and then another 8 miles on my own. As mentioned earlier this week,  I have decided that I hate cotton tail "squirrels." Why? Well, they are all over the place and usually sit on the side of the road until Traysen and I are about 3 feet away and then they bolt across the road....all of this excitement sends the ole boy into a tizzy of leash pulling and barking! He calms down after a few minutes..and then usually only for a few minutes til the next little furry bunny scampers across the road...You know...I am not opposed to some rabbit stew!!!



Oh yeah, he's cute, but he would also be good in a stew pot!!! It's a rabbit...they mulitply rapidly!!!

Summary: A decent week of running with nothing to exciting. Just some basic miles with one long run, one interval session and two weight lifting sessions. The highlight was that the long run felt great with plenty of pep in the step and a genuine desire to run long. Total miles for the week: 55.0

Aug 1 to Aug 7

Starting the third week after the Leadville race, it seems most of the recovery process is complete and it is time to return to some good training. The goals this week: run about 55 miles, 1 session of hill repeats, 1 long run of about 3-4 hours.

Monday; Aug 1:  Already another month has started!!! Where does the time go? Anyhow, out the door for a .....well, a basic, slow, my rear is draggin' 5 miler! Just was a slug!

Tuesday; Aug 2:  A nice 10 miler with Traysen at the house. This was the longest run since the Leadville race and it felt great to get a medium distance run under the legs. Even though we did not push the pace, it was a nice effort.

Wednesday; Aug 3: Lazy boy was still sleeping as I ventured out to enjoy the very early morning cool and post rainy evening. A very nice 8 miler where the pace was pushed on several sections of up and down hill.

Thursday; Aug 4: Having been a slacker all week in the weight lifting, it was to the gym in the basement for a good session of back, triceps and P90x abs. Out the door solo again for a good 6 miler with 4 3/10ths of a mile hill repeats on the neighbor's driveway. With all of the rain and no traffic on her driveway, it was a fun adventure trying to run very hard while jumping rivets in the road! The lungs and legs felt strong on the repeats.

Jim, Traysen and I then took for a nice hike in the Catamount Ranch/ North Catamount Res. area. Traysen really enjoyed a good swim!

North Catamount Res.

Friday; Aug 5:  A nice weight lifting of abs, chest, and shoulders and then out the door early with Traysen. A good 9 mile effort from the house. The highlight of the run was the two little spotted fawns.

Saturday; Aug 6:  Took the day off from running; however, Traysen and I went for a nice hike in the Catamount Ranch area. Very beautiful trails just to the west of Woodland Park; awesome views of Pikes Peak, North Catamount Resevoir, and the entire north slope of Pikes Peak.

The north slope of Pikes Peak as viewed from the Vayhinger Trail.

Sunday; Aug 7: Met up with good friend, Lynne and two new running friends, Lon and Shannon, we ventured to the Dome Rock Wildlife Area, just south of Divide. Shannon and Lon took off up the hill while Lynne and I enjoyed a more leisurely paced effort. The highlight was a detour onto a new trail we had not run, the Dome Rock View Trail. As expected, it climbed wonderfully through huge aspen groves and finally topped out with a perfect view of Dome Rock. An about face and it was back to the main Dome Rock trail, complete with several creek crossings and a long steady climb back to the finish. About 14 miles rounded out the warm day.


Dome Rock.


Several crossings of the creek provided for cooler but wet feet!

Summary: A good week of running, maybe a bit shy on the mileage goals for the week, but a good effort on the hills. Lynne asked if I was recovered from Leadville.....the answer is "yes, physically, but mentally I am not ready to take on 6 hour runs again for awhile.
Total for the week: 52.0 with two weight lifting sessions.

July 25 to July 31

Still feeling the effects of a 50 mile race, this will be a "more lively" week than last but still not back up to full speed ...or distance! The good news is that the foot has healed well enough that it is not an issue.

Monday; July 25:  A quick...well, maybe not so quick...8 miler with Traysen. Sluggish on the uphills but not a bad outing.

Tuesday; July 26:  Down to the gym with two dogs in tow...a good session of chest, back and then easy abs. Traysen and I then headed out for a very nice 7 miler. While not a hard effort, it was a solid run.
Each day the ole bones are recovering from the race and soon the training will be back in full swing.
Not 100% sure I can make the outing, but good friend Lynne has proposed a girl's weekend out in September to run the Lead King Loop 25K in Marble, CO. This would be an excellent goal to pick up the speed training and run a shorter race.

A highlight of this run:



These two guys were bouncing around, most likely driving Mom insane!!!

Wednesday; July 27: Late night into San. Fran.; finally down to the sauna/gym around 8am. Despite messing with the thermostat in the small gym room, it was like a sauna! Way too hot!!! But still a good weight lifting session of biceps, shoulders and abs and then to the treadmill. (luckily, there was a fan in the room that was directed right at the treadmill). A nice 7 miler that included 5 hill repeats of 3% grade for 2/10s of a mile at 6.0 mph pace. Still not ready to really push the limits on the hill or interval training.

Thursday; July 28: Into Cincinnati after an ugly redeye; luckily, a descent amount of sleep and then down to the gym for a quick 5 miler on the treadmill. This was a "git 'er done" kind of day.

Friday; July 29:  Waking up in SFO with very limited time, out the door for a basic 7 miler; although I was able to push the pace for several short sections. Running on the Bay Front trail just south of the airport is always a  mix of beauty and buildings/pavement/people/trash, etc....I try to admire the flowers and shore birds and ignore the rest.

http://www.baytrail.org/Maps/SF_Peninsula.pdf

In the map above, the trail goes quite a ways. I usually run from the airport area to the Coyote Point Park area back....



Greenery!! Even with recent rains at home, we don't have this lush green!

Saturday; July 30:  To say that I am ready for this trip to end is an understatement! A long 5 day saga with a redeye and short overnights along with 4 almost transcon flights...Yuck....With the early departure and long flying day with the commute at the end, it was a day off. Needed all the rest I could get in 10 hours off duty!

Sunday; July 31: A slow start but down to the gym for abs and legs and then out the door for a good 8 miler. While not able to push the pace, the effort was solid.

Summary: Nothing very exciting happening at the moment with the running. Which is ok....it is time to pull the focus back and just enjoy the running.  A few thoughts have been going through the one brain cell: a. when ready for some intense training and a future race goal, pick something shorter and aim to run it faster than able in the past. (by short, a 25K or possibly a half marathon would be options) b. forcast the rest of the year to run more miles in one year than ever before (2780.0 was last year and was the highest year so far), c. find another 50 miler and focus the training there...this goal would fit nicely into the long term plans of wanting to run a 100K next year. All of these goals are easily accomplished concurrently; just a matter of making the commitment.
Total miles for the week: 42.0
Total miles for the year: 1822.0..which is about 100 miles ahead of this time last year.

July 18 to July 24

Now that the Leadville race is over, what happens with the running now? As many posts have indicated, much effort was put into getting ready for this race and even though the performance was not quite as planned, the training  efforts paid off. Needless to say, it is time for the mileage to reduce to a more comfortable level but yet hopefully the quality of the running can continue/return to a more intense level...after a couple of weeks to let the bones heal!

Monday; July 18th: Oh Paleeezzzeee.....running didn't even cross the mind! Ok..that's not true, but Traysen and I did not even go for a walk!

More thoughts: As mentioned in the Leadville report, a volunteer at the third aid station turned the race around for this ole girl. Not sure why her words made the difference, but this proves the importance/influence/effect a volunteer can have on a runner/competitor. We often give a cursory "thanks for volunteering" to those that dedicate their own time for another's benefit but often times many of us forget that if it were not for volunteers, these special events would not take place. Those in leading volunteer positions are often not paid but yet put in many hours of work and sometimes deal with frustrating issues. So, what drives these unpaid heroes to continue to give to others? For many, it is a belief in a cause...in the case of running, a belief in the benefits of promoting a healthy lifestyle and friendship through exercise/competition.....For others, it is a desire to give back to what has been given to them. Many of those that volunteer at our races are runners themselves and volunteering is one way to show appreciation to those who have volunteered at a race they have run.  For some folks (and I have seen this many times at races), it is a parent volunteering with their children and thus instilling the gift of giving your time to others. Whatever the reasoning and whatever the amount of volunteering a person does, it is important to remember that giving your time for the benefit of others can be very rewarding and it could be your words, actions, or caring touch that can make the difference for a runner/competitor.

Tuesday; July 19th: Off to work. Except for that HUGE blister, running could have been possible this morning...

Wednesday; July 20th:  In  downtown LA this am, so it was a day in the gym. A decent weight lifting session of abs, shoulders, and back and THEN.....to the treadmill.....honestly, it did not go  too bad...a basic 5 miler at 6.5 mph....that darn blister area was really the biggest issue, but the legs, back, etc were  just tired but working just fine.

Thursday; July 21st:  After a red eye into Indy, IN, it was a sleeping morning but finally down to the gym at 1pm. (100 degrees outside, so running outdoors was not an option). Nothing too fancy today; just a weight lifting session of legs and abs and then an easy 5 miler on the elliptical. Since the blister on the right foot is having ugly issues, I opted to just wear a thick bandage and a sock for the workout...does this count as a start into the barefoot running craze? (no, I am not going to take a picture of the foot and post it here.....that is gross! Some of you are really sick!)

Friday; July 22: Flying all day and then long commute home.

Saturday; July 23rd:  A rough night of not much sleep so it was a gentle trot with Traysen for about 5 miles.
So, the question was posed: Why the blister in the Leadville race? I dunno! Well, ok...I can go with this: For the past couple years the training/racing has been done in New Balance 1223s ( a few pair); a big clunky shoe with a wide toe box  and a straight last. When I was buying shoes this past early spring, I found some New Balance trail shoes, model NB 573, that fit like a  soft glove. (After this many years of running, the ole foot knows if a shoe will work or not within the first minute of being on the foot; in fact, most times, I can eliminate shoes just by looking at the toe box and the last, without even trying a pair on.)
Anyhow,  about two weeks prior to Leadville, the latest pair of 1223s had completely lost any form of support and had to be retired. The new NB 573s came off the shelf and had about 70 miles on them prior to the race. Even with my massive mileage, this would have considered them "broke in." However, there were two key aspects that had not been tested with these shoes. 1. the longest run on these puppies was about 15 miles; no problems at that distance. 2. these shoes had remained completely dry in the first 70 miles. Not sure if any other trail runners notice, but shoes change once they get wet; while still 100% usable, the structure changes to a more stiff shoe and often times they develop a curved feature along the bottom. With the 1223s (and many  other models I have worn), there is not a problem with increasing the miles on a shoe or with getting it wet. As has been mentioned,  the shoe works when trying it on for the first time or it does not work and back to the store  shelf it goes. So, there would have been no reason for me to believe that this shoe would not work once wet or once the mileage increased.That is all I can come up with for the blister problem. Or it could be that the ole Murphy's Law kicked in...(remember my last?) and anything that can wrong, will go wrong...and will go wrong at the most inopportune time!

Sunday; July 24th:  A third weight lifting session for the week with P90X abs, biceps and triceps. Then out the door at the house with Traysen. Just a basic 6 miler.

Summary:  A decent recovery week from last week's effort and an improvement on the weight lifting.
Over the years, especially in more recent times, I have read numerous blogs, books, race reviews, etc and have noticed how many individuals come up with "mantras." Also known as a key phrase to keep the ole body moving when the mind wants it to stop....or maybe when the mind thinks it should stop! Here a few that I have "borrowed" during these times of forcing body over mind:

"You can always do more than you think you can." by race director for the Leadville 100.

"Relentless Forward Progress", a book by Byron Powell of iRunFar.com

"There will always be a rough spot in an ultra; it was the runner does with the rough spot that determines the outcome of the race." A video by Geoff Roes, ultra runner who has won 7 out of 8 100 milers.

"When you transition from a walk phase back to the running in an ultra, ease back into the running."  article in Running Times Mag.

" Don't worry too much about a plan--keep it simple and minimize anything that distracts from the actual doing. " by Tony Krupicka on his Incline Club profile.

"Just relax and GO!" This is my favorite since I heard a few thousand times from my skating coach. He would be on my tail as we flew around the skating floor and would repeat this phrase in addition to this:  "don't let those big boys kick your butt!"

"The Race is not always to the Swift but to those who keep on Running."  a quote found on an inspiration plaque on my desk. This is perhaps the phrase I live by on a daily basis.

July 11 to July 17

Well, it is the week of the Leadville Silver Rush 50 mile race, to be held on Sunday. Am I ready? About as ready as a girl can get! Some short, but somewhat intense runs are planned for the first part of the week and then a day or two off as we get to the weekend.

Monday; July 11th:  Lazy family here....finally crawling out from the covers at 430am...and down to the gym by 525am.....a good weight lifting session of P90X abs, chest, and shoulders and then  out for a quick, push the pace for 6 miles.
A discovery was made this morning: Traysen the doberman likes run quite a bit faster than ole Mom here. So, in an effort to keep him entertained and in an effort to run faster, I let him set the pace today. Obviously much faster than my little trot, we now have a new method of speed work! Just let Traysen set the pace!

Tuesday; July 12th:  An easy 6 miler with Traysen...feeling not so overtrained or tired....

Wednesday; July 13th:  Arriving in Missoula around midnight and then up way too early today, the run went actually quite well. A nice 5 mile trot on the flat  Kim Williams trail by the Clark Fork River. At the end, it was a U turn back to the Hellgate Canyon trail, a steep climb through the Lolo National Forest. Always a favorite running spot since this is a rocky, steep climb on a single track with nothing but grasses, moss, trees and wildflowers along the way. With the Leadville race on Saturday, I opted not to go to the top and turned around a one of the switchbacks for the easy downhill trot back to the hotel. Total for the day: about 10 miles.

ftp://ftp.ci.missoula.mt.us/Maps%20and%20Graphics/Parks%20and%20Rec/Trails/mapside11-9-final_s2_web-small.PDF



Home away from home in Missoula; the Doubletree Hotel.

Thursday; July 14th:  Off due to work.

Friday; July 15th: Off due to working around the house and trying to taper for the race on Sunday.

Saturday; July 16th: Couldn't stand another off day...so, down to the basement bright and early for a weight lifting session of abs, biceps and triceps. Then, out the door with Traysen for a basic 4 miler! Yes, that  is four miles......and only 4 miles.

Sunday; July 17th:  Leadville 50 mile Race Day!!!!
Well, I finished...but here are the details:

As for the race: The Leadville 50 mile Silver Rush starts in Leadville and travels throughout the old mining roads/trails to the east of town. An out n back course, it starts at 10000 feet MSL and crests 12000 + feet MSL four different times and involves nothing but hills,....mostly up! ....some running water crossings and quite a bit of dusty trail! The beauty of the course is amazing. With the mining tailings, the aspen lined sections, the low lying areas full of snow melt water that runs swift, the wide open views of Iowa Amphitheater and Ball Mt, and especially the wild flower fields coming into and out of Stumptown, the half way point in the race, the course will keep the eyes filled.
The race organization is top notch. Started on time, well marked course, well stocked aid station  all day long,  and amazing volunteers that made the race a success. A visit to the website will give quite a bit of detail on the race itself and all was as is posted.
As for Sarah's adventure: In a nutshell: Ran ok and finished in my predicted time, but could have run much better. No sleep the night before, a slightly tweaked back, and mostly "couldn't get my head together" for the first 19 miles lead to a less than "lively" effort. It all started off reasonably well, but it was a struggle to get through those first 19 miles. At each aid station I was considering calling it a day due to a now very achy back and my head just wasn't in the right place. And as most of us know, if your head is not screwed on straight in a race, it often leads to valid or invalid body issues. The back hurt, there was a blister developing on the right inside foot (what tha? I never get blisters!), it was getting hot, and a variety of excuses/issues wandered through the one brain cell. However, as each of the first three aid stations was passed, the ole body kept going and it was in the third aid station that a volunteer turned the entire race around. As I was standing with water in hand and most likely a strained look on the mug, she said, "how ya feeling?" The reply, "Awful...nothing serious...but awful." She then quickly said, "well, you are going to go down this trail for another 6 miles and then you are going to be at the halfway point and this race will be in the bag. Then, you are going to come back through here and go that a way til you get to the finish." For whatever reason, her words changed everything because as I took off ....well, resumed relentless forward motion. anyway.....everything was much better, although the back and the blister were now very valid problems. The next 6 miles did go quite well with mostly a steady trot down into Stumptown where a wonderful crew of one husband and four dogs awaits the arrival. What a sight to see 4 waggin tails and a "what do i do?" husband!!! The licks, hugs, kisses, diet coke and poweraid were a most welcome relief and then it was back out to the task at hand!
From Stumptown, the trotting continued, well, except for that steep slog up Ball Mt... through aid station 3 (about 32 miles into the race), all systems, except the back and rapidly growing blister on the right foot, were working well .....  as soon as I rolled into the last crewed aid station, Jim and Traysen were there with fresh diet coke and poweraid..and some much needed ice to cool the radiator. The next 4 miles or so were  not too steep but yet not too gentle climb back up to the Iowa Amphitheater  crest. This section went fairly well despite a mid day sun with no cloud relief. At one point, the ole internal radiator was overheating and the pace had to be reduced for a bit. Once cresting the top, it was a long 10 mile mostly descending trail back to the finish. This section should have gone quite well; however, a blister on that right foot had now burst (yes, yuck and ouchy!!!) and was providing considerable "issue." And after that uphill from the last aid station, the back was trashed. (too many ibuprofen had already gone down the gullet so that was not an option at this point) So, when I should have been blazing down the trail, the ole bones were tip toeing as if walking on pins n needles. Finally, after reaching the last aid station at 43.0 miles, the painful foot and back  had both  reached a level of comfortable  pain  and the pace was quickened til the finish line. Speaking of which....that finish line was a welcome sight along with my wonderful crew of one husband and 4 wiggly dogs!

Lessons learned/training improvements:
1. No camping the night before a big race. Although the campground did quiet down, it was difficult to get any sleep even with the proper gear. (usually sleep quite well in a sleeping bag). One factor in this camping issue is the prep...it is quite a bit of work to drag  all the equipment out of the basement, get all the dog gear ready, load it all into the truck and then do all the setup at the campground. Not really a good idea to have a busy/somewhat stressful day before a big race. For this race in particular, a room at the Super 8 will be much easier and produce much more sleep.
2. While the training for this specific race was good, there is room for improvement. Train more on the course...it seems as though this ole head needs to spend as much time as possible on a race course in order to hit the starting line with full confidence. Also, even though I had trained on the various parts of the course over two different training runs, I needed to train on the more challenging sections, especially the steep climb coming out of Stumptown (halfway aid station). Additionally, there should have been more long hill repeats on technical terrain. Not necessarily rock hopping as is found on Barr Trail between Barr Camp and A frame, but more hard charges up sections that contain at least a 5% grade with many embedded rocks and tree roots on the trail.
3. Work on crew coordination. It was Jim's first time crewing and he did a great job! Thanks Honey...you made the day a success! But with more guidance from me  we could have made the aid station breaks a bit more efficient. It doesn't seem like much, especially since this ole girl is not a front runner, but every second counts and spending too much time/energy on aid station stuff is mentally taxing. (And given me being not fond of stopping, these transitions need to be efficient)
4. Learn to enjoy the race itself. As I have mentioned several times in the past, the running is more about the training and enjoying being out on a trail with just myself, with Traysen or with a few close running friends. And while, I do not want the running to become some crazed, pressure filled endeavor, it would be better if I could just enjoy a race without all the mental anguish. It seems as though once I start walking or watch as some folks pass, it is difficult to stay in the race mentally. The whole attitude goes down the tubes and so does the performance and while I have worked on this over the last few years, there is considerable work to be done. Hopefully over time, the ole brain can really come to terms with this and I can just run my own race and realize and be happy with the idea that I am very lucky to be able to be out there running. Improvement can hopefully be found in just enjoying being on a beautiful course with like minded folks and also come to terms with the fact that, unlike in the speed skating days, I am not competitive as a front runner. (oh, no, age has nothing do to with it!!!)
5. While training for races of this distance, the overall weekly mileage usually prevents weight lifting sessions of more than a couple of times a week. And these sessions are limited to upper body only and nothing on the legs. So, an improvement on leg strength can be made with a change in the weight lifting.

Summary of the race:  As mentioned: I finished and I actually finished in the time frame that was predicted. However, in reflection, the finish time could have been much quicker....at least  an hour quicker. Also, instead of beating myself up on a performance that was not perfect, it has been easy to find areas of improvement and to be happy with finishing a very difficult race. Would I do this race again? Absolutely!!! In fact, that is another good point: by running a slower race, next year, it will be easy to beat the finish time! Also, and more importantly, with lessons learned and a dedication to make the improvements needed in training, a future Leadville Silver Rush 50 miler will no doubt produce a better performance.

A few pics:



Between aid station 3 and the half way point of Stumptown. Ball Mountain is on the left. The course winds around and UP this mountain.



This is the start of the race. A quick uphill blast that rewards the first female and male to the top of this little beast with a silver dollar! Most of us opted to save the energy and walk the darn thing!



Not sure, but this looks like Rebekka  from our own Manitou Springs. She is training very hard this year for Leadville 100. Nevertheless, this is one of the easier sections of the course with not too many rocks or steep hills.



The mountain bike race is held on the same course the day before the run. This pic explains why running the course is much easier than biking it....why carry a 20 pound bike for a hike!?

Thanks to The Smudge Blog for the pics!

Summary of the week:  With the race, a great week of running with additional highlights of the Missoula run. What is next? Well, no plans for races! It is time to pull the mileage back to something more sane (this will be difficult since I am never really sure what sane means?!). After a recovery from this race for a couple of weeks, hopefully the ole bones and head can change the focus and move towards  those improvements mentioned.
Total Miles for week: 80.0