March 21 to March 27

This should be another hard week of training with many miles and 2 speed workouts and one very long run on Saturday. With a few weeks of heavy mileage, next week will be a recovery week.

Monday; March 21: Off to Atlanta for instructor meetings produced the weekly day off from running. Spring in Atlanta is just beautiful. Everything in bloom, not too hot, not too muggy...yet!



Cherry blossom tree in Fayetteville, GA.



Wow...color!!!! We sorely miss this in Colorado.

Tuesday; March 22: Up at 4am in Atlanta...ouch! With a meeting til about 230pm and then the commute home, this was the only way running was happening today. (Sometimes we just have to do crazy things to get the job done! And the key is planning....I went to bed at 8pm and even remembered to bring my headlamp since it was going to be dark for the entire run.)
After a 2 mile warmup, it was 6 hill repeats that left the lungs screaming and hands on the knees huffing and puffing. There is a HUGE hill right near my parent's house and as a young kid, it was always a goal to avoid running up this thing. Now as an adult, I find all opportunities to challenge myself to run the entire hill at a nice clip. After the hills, it was a quick trot back to a flatter section of road and then 3 tempo sessions of about 5 minutes each. A cool down back to the house and the day was done. A total of 5 miles, a bit low on mileage for this ole girl but at least it was a quality workout and the rest of the day went better for it. (Although during the meeting amongst about 600 of my closest pilot buddies, I was able to secretly nod off for a recovery nap. The two fellas on either side of me didn't say anything about snoring or falling out of my chair!)

Wednesday; March 23: Home late, this run was a basic 7 miler at the house. Traysen had a great time barking at his "squirrels." The bucks are losing their antlers now so it is time to go on some hikes for stray antlers to decorate the house!

Thursday; March 24: Can't believe it's Thursday already...where does time go? Anyhow, up early for a weight lifting session in the basement gym and then out the door at just barely daylight. Traysen and I buzzed along for a nice 9 miles and then this ole girl was fizzling. After depositing Traysen at the house at the 10 mile mark (oh, he could much farther, but he just gets bored.), I took off for another slow, slog fest 2 miles. A total of 12 miles for the day.
It does seem that the last few runs, last couple of weeks have had a good share of slow run, tired runs. This is clearly an indication of over training and needing a rest. The key is to recognize this and take the break. Personally, while the break is needed now, the break will happen next week due to the easy work schedule this week plus the very long run this Saturday.

Friday; March 25: The very long run tomorrow should yield a day off today....but that's not me! Out the door at almost daylight for a 2 mile warmup and then 6 x 3/10ths of a mile intervals. The first interval was ugly to say the least...guess it slipped the brain cell that running intervals at 8500 feet and on a slight uphill produces rather slower intervals..opps......The next 4 were good efforts and the last one was a bit sluggish with tired legs. A 2 mile or so cool down ended the day at 8 miles. A good effort despite being a bit tired right now.

Saturday; March 26: What an awesome day of running! Started at 630am at the beginning of Gold Camp Road and trotted to Cripple Creek...No really!...trotted to Cripple Creek, about 36 miles away! The rest of the Team CRUD folks were starting a bit up Gold Camp and starting at 8am. For this run I had two goals: trot 90% of the distance  to Cripple Creek  and not let the Team CRUD speed demons catch me for at least 1:45 into their run. Both goals accomplished!
Highlights of the adventure: Trotted very strongly for the first 5 hours, legs and energy felt fine for most of the run, was able to take in 5 gels and plenty of water, only took one wrong turn that added just over a mile, the Team CRUD guys caught me at 4.5 hours into my run (3 hours into their run), had a good run on a beautiful day!
A couple of "things" about the course: Gold Camp Rd climbs...that is all it does from Colorado Springs. Not a steep haul, but  a steady climb with only a brief 2 mile or so section of gentle downgrade. Early in the run, prior to and even after the gate that closes the road to cars, there were several spots where I was overlooking Colorado Springs, only a little farther south from where I had started. My first thought was, "Great, I have been running awhile now and have gone NOWHERE!" I actually had concerns that I had a missed a key turn and was ending up in New Mexico. But once the Team CRUD guys came along, all was well as for as the proper course. The other key highlight that I somewhat knew of was that the tunnels along Gold Camp Rd were haunted! I thought about this with the approach to the first tunnel and said to myself, "Well, ghosts you had better move out of the way because I am coming through." Although there were no ghosts in the tunnels, each darkened area had an erie feeling and as I came out the other side of each, I had to check my pace...which had quickened a bit!
Overall, a good run and this one is now classified as my longest training run ever! Thanks to Jim, my best half, for hauling my fanny down to the start and then picking same  tired fanny up at the end!



Tunnel 1 on Gold Camp Rd.



The closed off Tunnel 3 on Gold Camp.

Google: Gold Camp Rd for more haunted tunnel stories.

Sunday; March 27: Off to work today with an easy recovery run of 6 miles after a weight lifting session of upper body and abs. Legs are only a bit sore but I can tell the ole bones need a rest, feeling quite tired all over.

Summary: An awesome week of running! Two good speed session, two weight lifing workouts and one really long run! The quality of training was good...verses great....this would be reflected in the overall tired feeling and the need to cut back on the miles for a week. Remember, it's all about listening to the body and knowing what it can handle and when it needs a rest. Total miles this week: 73.0.

March 14 to March 20

With a last name of  "Murphy," this is one of my favorite weeks of the year! It's St. Patty's Day!!!! Will I be wearing green? Well, not exactly...my eyes are kinda green, but I will spend about 20 hours of the day in a black/white pilot uniform! And no green beer!


A few changes in the works this week. First, I am starting to run the two weekly runs posted by the Sunrise Stiriders. A spinoff group from Pikes Peak Road Runners in Coloroado Springs, the group does two runs a week that comprise of either hill repeats, intervals, fartlek, tempo runs, etc. While my work schedule will limit how much I can actually run with the group, I can do the runs posted each week and hopefully make them happen on the Tuesday and Thursday posted by the group. The second change happening is that I hooked into the Team Crud folks and will be joining them for Saturday long runs when able. (CRUD stands for Coloradorans Running Ultra Distances).
Not only will being associated with these groups lead to hopeful running partners but the association will also continue to hold me accountable to the mission of improving the running and overall fitness.

Monday; March 14: Here we go again! Starting the week off with a day off from running. Leaving the house at 4am and ending up in Washington DC at 11pm, the day was gone.

Tuesday; March 15: After a charter flight with the Oklahoma Thunder, we flew the airplane from Miami to Fort Lauderdale...a 30 minute flight. I walked into the hotel room and right back out in a change of clothes. With not much daylight and not sure where to run in Fort Lauderdale, I hit the treadmill. The Sunrise Strider workout called for fartlek. So, that is what I did....warmed up with 1.5 miles, ran 5 sets of 4/10ths of a mile fartleks at 7.3 mph with a 2/10ths of a mile recovery and a short cool down. ...total of 5 miles.

Wednesday; March 16: An early departure and two legs, ending up in Las Vegas. Ok..there is just nowhere to run outside here! Nothing but sidewalks full of casino goers. And the traffic makes it impossible to run without stopping every block. Off to the gym...again! A 45 minute weight lifting of legs and abs and then to the elliptical for 7 miles and a switch to the treadmill for 3 more miles.  Today, I worked on keeping the pace slower...feeling a bit overtired and with yesterday's fartlek and tomorrow's hill repeats, plus a long run this weekend, I am trying to keep the easy days ...well, easy....




The iconic sign of Vegas....or the pic below a better description?



Thursday; March 17: A non descript 9 miler. Gittin 'er done!

Friday; March 18: Similar to last week, this first day home from a trip was a nice n easy 8 miler with Traysen. The highlight of the slow trot was the flock of "squirrels" that Traysen saw, barked at, jumped up n down at.....Yes, he calls deer squirrels and everything in large numbers is a flock.....

Saturday;March 19: Met the Team CRUD group at 7am at the northern western end of Colorado Springs, an area I have not run in much. Some quick "good mornings" and we were off and running...well, most of them were running, I was trotting. The first 2.5 miles was an obstacle course....one fence jumping where my short legs didn't quite make the straddle and three gate passages. Luckily, the one and only "not so fast" fella, Julian, stayed back a bit and made sure I navigated this first section. From the last gate, Julilan says, "this is the Falcon Trail, it is a well marked loop, you'll be fine." And with that, he was gone! (And yes, I was perfectly fine on my own.)
Needless to say, the trail was beautiful, circling throughout the Air Force Academy with an assortment of hills and technical trail. Back up the long hill and through the gates, over the fence and an 18 miler was in the bag!
Personally, the run was not one of those "floater, easy going" efforts. The ole bones just weren't feeling the love, but the head was strong and that the going worthwhile. The goal for this run was to enjoy the new trails, run the entire 18 (no walking) and no stopping (unless absolutely necessary.) Well, all of those goals happened, although having to stop a couple of times between miles 10 and 14 was a bit more than expected. (An achy for no good reason back was the culprit.)
Over the years I have found that on days like this, it is a fine line between cutting the run short and pressing on through it. Which direction to take depends on being able to assess how the body/head are handling the sluggish run. Today, the legs felt great, there was plenty of energy, nothing else ached except the back (what tha...? was up with that?), and I really was enjoying the run.



Falcon Trail on the Air Force Academy grounds.



One of only a few mountain bikes...didn't even have to get the feet wet on this run!


Sunday; March 20: After a restless night, out the door at 645am for a descent 20 miler. Nothing special with this run except Traysen trotted along for the first 10 miles. It was easy to feel that the legs had worked quite hard on Saturday's 18 miler and as a result, today was a challenge on the uphills. The good news is that the energy level was good but I can determine that my head will soon  need a break from the heavy mileage.

Summary: A good week of running with a total of 70.0 miles; one speed type workout and back to back somewhat long runs. Total running miles for the year: 654.0 The ole legs were plenty sore on Monday, so the longer runs over the weekend were strong. It's sometimes a challenge to keep the easy days and the hard days hard. We all have work, families,  and other obligations that can sometimes leave us tired and drained. The key to managing all of this is to just allow yourself some time in the day/week to pursue taking care of yourself. Eating healthy and getting some form of exercise is a great way to keep oneself on the healthy, mobile side of life. With these warmer temps in most parts of the country, getting the body outside should be a bit easier.

March 7 to March 13

 Where is the year going? And where are my days off going? Seems like I just got home from a trip  and now back out again!

Monday; March 7: Yep, back on the road again. A really long day of commuting and flying produces the weekly day off.....at least we end up in Madison, WI tonight....!!!! Hopefully, the riots/protesting will have simmered down by midnight and not start too early on Tuesday.

Tuesday; March 8: A quiet morning here in Madison. No loud protesting at the capital building! Anyhow, with icy roads/trails, it was a treadmill/gym day. (There is a great trail near Lake Monona, not too far from the hotel; below is a pic of what the trail/lake looks like in the summer...that would not be today! You can see the capital in the left of the pic.)


After a weight lifting session on the hodge podge of equipment (an upper body thing with abs), it was to the elliptical for a 5 miler; then a switch to the treadmill, where the fun really began...A mile warm up led to 5 intervals: all between .25 and .30 mile in length with a .20 mile recovery between each repeat; speed was 7.5 mph for each interval and the recovery trot was at 6.0 mph...a nice effort to stay the least. A two mile cool down yielded a total of 10 miles today. These days can be tough to stay motivated, but as I always say, "it is the overall consistency that keeps me going and knowing the results will pay off over time."

Wednesday; March 9: A non descript 9 miler on the treadmill. Just "gittin 'er done." The pace was steady with a few good pick ups...not a bad outing in limited time...

Thursday; March 10: A 12 hour overnight with two hours of it traveling to/from airports! Flew into Wash. DC and flew out of Dulles......With a quick nap...oppps, I mean  night of sleep....it was to the elliptical for 7.5 miles of bliss while it poured down rain. It would have been great to go slopping through the puddles, but being dark, not much time, and not sure where to go, I needed to get the job done in the gym. So, the ole blackberry music files kept the  bones going and then it was a 5 hour haul back to Salt Lake.  Better to get some form of exercise/running done than nothing at all.



Dulles on the morning we left. Honestly, I left my hotel room with a fresh shower, ironed shirt, makeup, and a nice hairdo.....by the time I had done the exterior preflight I looked like a drowned rat!



Dulles not on the morning we left....actually quite beautiful in this area....many good running trails....

Friday; March 11: Out the door with Traysen by 7am and actually a fairly nice trot of 8 miles. Not the usual ugly slog fest that happens the first day home after a trip. Being quite warm this morning, I left several pieces of the wardrobe along the road and finished in shorts and a t shirt! Wooo Hoooo....warmer temps renew the spirit to get out for more miles!

So, I was asked what type of music is on the blackberry/mp3 player...well, quite a mix....some Keith Urban, Trace Adkins, Miranda Lambert, Brooks N Dun, AC/DC, Led Zep., etc  and some George Winston (although George is only allowed to play when I need to relax, not when trying to stay "pumped up" for a fast run.) Here are some odd additions that are not the usual ear phone fare:
*Cyndi Lauper ...She Bop
*Cherry Pie.....Bust a Move
*Guns N Roses....Hair of the Dog
*Kid Rock....All Summer Long
*The Hit Crew....You Dropped a Bomb on Me
*The Time.....Jungle Love
*The Hit Co......Tootsie Roll..
(Where do they get these names? ...Nevertheless, these are not the "elevator music" listings and some of the lyrics are actually more comical than musical!) It has never occurred to me to run with music while outside; only when confined to a gym.....some folks like the music in the ears while outside and that is ok as long as they can still hear what is going on around them.....

Saturday; March 12: An early departure from the house with two dogs, dog food, dog training stuff, a long list of errands....and some running gear.....Met up with Dee for a nice outing in Garden of the Gods. Ended up with just over 11 miles for the day. A slog fest of sorts...just not feeling the "love" today. The good news is that Traysen ran great the whole time. Dee brought her Aussie, Dallas, and they ran great together...we will have to get the boys out together again!

Sunday; March 13: This time change thing (the ole Spring forward) had me in a tizzy this morning. Up at 4am as usual, but not a speck of daylight til about 615am! Now, normally I might have forced my behind down to the basement for some weight lifting but today was a LONGGGGG run day and I try not to lift weights and run long in the same day. (An ounce of common sense here!) So, after puttering on the computer and waking the whole house up, Traysen and I were out the door with first light....he did a nice 8 miles with me and then was done, ready for his breakfast and chasing wiener dogs. Little Psycho here was back down the driveway for another 17 miles. A cool morning start warmed up quickly and I had clothes scattered all over the place but enjoyed the shorts n long sleeve t shirt day...no gloves, no hat.....The run went very well, feeling strong the whole way with the last 30 minutes being a slog fest. I consider this normal since I have not done a 5 hour run in many months and always know that last 30 minutes or so is "once again new territory." That's the key to increasing the mileage/workout time....a little at a time and know it is more than likely going to be a bit difficult at first...and the next outing of the same time or distance will most likely be a bit easier. Where I am in terms of fitness, adding 30 minutes or even adding 3 more intervals/hill repeats is not going to send my body into injured sore mess. For those just getting into exercise/running or just getting back into exercise/running, add 10 minutes at a time......Total of 25 miles today in about 5 hours. This was a good confidence building run...with 12 yesterday and the 25 today, the 50K race in April is now finishable....

Summary: A great week of running. Total miles was 70 for yearly total of 581, which is about 110 miles ahead of this time last year....Feeling good all over...no aches/pains and not too tired. I sent an email out earlier this week to some running/non running friends. It went something like this: FOUND IT!!!! Found what? Well, I have been looking for a 100K (62 miles) race that would fit my  family, training, work, dog showing, dog training, house project, etc schedule and a race that hopefully will not kill me! I found one that at least somewhat fits the schedule...with 10,000 feet of vertical (up and down to total 20,000 feet of vertical), it MAY kill me! But it's a challenge I have wanted to conquer for the last few years and feel the head and the body are ready...(that's half the battle of conquering a challenge...realizing your head and body are ready!) The race is the Black Hills 100 on June 25th....offering a 50 mile, 100K, and 100 mile....let's not even talk about the 100 mile..yet! Not a full commitment yet, but it is on the table for serious consideration. Here is the link......anyone else want to go?

http://www.blackhills100.com/course_info/


this looks easy enough , right?



Now, is the trail up here or down there? Or both?

Feb. 28 to March 6

Can't believe it's March already. Daffodils are blooming (somewhere in the south) and the  days are getting longer. And of course, gas prices are going up.....seems this little manipulation is pulled by some president, et. all every few years....anyhow, don't get me going on politics...


Corresponding with a few running buddies finds some on the injured reserve list. My good friend, Lori, is having quite a bought with Plantar Facistis and almost running legend, Tony Krupicka is having a melt down after a 100 miler a few weeks ago. In Tony's case, overtraining would appear to be the culprit, but with multiple issues that appeared quickly after a race, he is not leaning in that direction. In Lori's case, the dreaded PF usually points the finger to the runner who has bad form, bad shoes, etc, but she is not leaning in these directions. So, what then, causes the body to revolt and develop aches/pains that limit our running? If I knew that answer, I could retire from flying! Only common sense indicates that it is our body's way of saying, "it is time to back off." Or the issues could truly come from over training or bad form/bad shoes, etc. Unfortunately, it is up to the individual to be completely in tune with his/her body and determine the cause and thus the fix. Most likely the hardest part is to take the time/effort to assess the issues and determine the cause and then the fix, all the while remaining frustrated with each passing day of not running.

Monday; Feb. 28:  Out the door just right at daylight, it was a lively effort of 11 mile in just over 2 hours. Even after weight  lifting legs yesterday, there was plenty of pep in the step and even though I was not trying, the run was strong, even on the hills. After a quick shower, Jim and I were back out the door and up to Hooiser Pass for some snowshoeing. Two hours of climbing/descending in untracked powder left us tired and appreciative of where we live. Amazingly beautiful, although a bit windy, we had perfect views of Quandry, Bross and Lincoln, all 14ers.

Bross and Lincoln are off to the left and Quandry off to the right.

The hills behind Jim show just how windy it was! Luckily, the trees sheltered us at times during the hike.

Tuesday; March 1:  With work looming in the afternoon, it was out the door just before daylight...no dog, no husband...just me, the critters and a headlamp! After a 3.5 mile warmup, it was 3 hill repeats and an easy cool down for a total of 6 miles. These hill repeats are way darn hard! Sucking air, heaving chest and hands on the knees by the time I reach the end of each one...but the effort will pay off! Remember: It's the overall consistency that makes the progress!

http://classic.mapmyrun.com/run/united-states/co/cripple-creek/463129898161033591

Above link shows the .31 hill repeat route and elevation.

Wednesday; March 2: Waking up in Reno this morning after a late night of flying. These lazy mornings are a refreshing treat, especially since this layover is 31 hours!!! Off  I go and down the river...the Truckee River that is....always an interesting outing here with the mental institution close by the trail and unknown "creatures" along the river banks. An easy out n back of 11 miles in just over two hours. I was hoping to hit the gym but with a $10 fee those plans were nixed.

Thursday; March 3:   The ole early morning departure, flying til 4pm, and then long commute home makes for a day off from running....which can be frustrating because the whole day is spent sitting in an airplane on my behind! That is most likely one of the reasons the first day home after a trip is always a slog fest for running....the ole bones are stiff and feeling lethargic! On the other hand, that airplane sitting pays the bills and allows for some significant time off from work..which allows for great running!!!

Friday; March 4th: Out the door with Traysen by 630am. Not too bad of a 6 miler, being the first day home.  Not only are the days getting longer, but the mornings are warmer and the birds are chirping!
Over the last few days some running girlfriends have been chatting about the compression tights/leggings and how those benefit the recovery process. From SkinsUSA.com, I found this info:

SKINS are designed to increase the flow of oxygen to muscles. We achieve this in two key ways:

Gradient Compression

SKINS gradient compression has been engineered to provide the correct level of surface pressure to specific body parts, enhancing circulation and delivering more oxygen to active muscles. Improved circulation also helps to eliminate lactic acid build-up and other metabolic wastes so you can go harder for longer and recover faster.

So, do they work? Well, many folks are saying their recoveries from hard workouts are much faster and their injury levels have diminished greatly. Personally, I have not tried these gadgets and with a "old school" attitude towards running, I most likely will not try them. Also, along with my "old school" mentality, I am a frugal airline pilot who squeezes a penny dry and most likely  am not willing to fork out the bucks. (The bucks usually go toward something dog related....like sending a dorkus in the show ring when he isn't ready or doesn't want to be there...a complete waste of time and $$$!) All of this brings the thought processes to this: What is that we really need to run/exercise? Well, not much....some comfy clothes, some decent shoes that support our feet, a bit of effort, both mentally and physically and a bit of time....and out the door we go! Now, I am not saying that all of these new gee wheeezzzz gadgets are not handy or that do not do what they claim....many of the new gadgets do help in performance, in recovery, in injury prevention, or even just the give the user the mental boost that may be needed. BUT....for those folks that just want to  benefit from some exercise...running, biking, walking, whatever....keep it simple...the comfy clothes and shoes and off you go! As for those nut cases such ole Sarah...maybe many of these new gadgets would improve my performance or allow my body to recover quicker, but being a purist and an "old school" runner, I will stick to my cotton running clothes, basic boat size New Balance long distance trainers, and a healthy dose of ibuprofen! As for all you techno geeks or those that just like the latest/newest gadget, please give 'em a try and let the rest of us know your results...it may just the thing that we all need to improve our fitness!
 Oh....one more thing on the "old school" style of running....back in the day ....while running marathons, most of us only took in water! No gels, no gatorades, no lunch on the trail....just water from paper cup at the aid station and no stopping to drink it either....!!!! You just splashed what you could into your mouth and kept going!

Saturday; March 5th:  Up n at 'em early today. To the basement for some weight lifting of chest, shoulders and abs and then out the door...without Traysen...he is becoming one lazy boy! (I guess I am the nut case in the family!) A cool morning for a 12 miler. Nothing spectacular, just a nice n easy trot while battling the latest round of a chest cold...seems the darn thing will never go away and according to the doc, it is chronic bronchitis....and she says I shouldn't run in the cold! Oh that's too funny.....me ...not running....and not running in the cold...She does have a sense of humor! Anyhow, a dose of advair and the lungs return to a functioning state. Maybe I fried my lungs while running on a sub zero morning?

Sunday; March 6th: Lynne and I had a great outing in Cheyenne Mtn State Park this morning. Training for the 25K/50K  in April, we embarked on the race course; covering the 15 mile loop in about 3 hours. Lynne is on the comeback trail and one lap around was good for her. When some "life" hit last fall, she was getting stronger by the run and her hard efforts of long hilly miles were really paying off. A bit of a rest with tending to  family has served to renew her spirit and she is ready to challenge herself once again. As I have mentioned before, sometimes "life" does get in the way of our running and it is often these times when we need our running/exercise the most. It is important to note that when those moments of "life" involve taking care of family, we sons/wives/daughters/moms/sisters/brothers/husbands are more than willing to forego our individual passions (such as running) in order to do what is most important....that is, take care of our family. Lynne handled her moment of "life" perfectly...she had her priorities in order and took care of her family but at the same time, she continued to take care of herself. Even though her running (and stress relief, mental outlet) was drastically reduced, she continued to keep up some running/walking/exercise  and now she is able to easily return to her former level of training.
After Lynne departed, I continued on for another 7 miles, exploring a few trails to the west. This was a good effort and the run served to boost the confidence for the upcoming weeks of increasing mileage.

Summary: A nice week of running but with only one weight lifting session. Luckily, at this moment, no aches/pains to speak of and the ole bones are feeling strong. Total miles this week was 67.0 and that brings the yearly total to 511.0