Jan. 9 to Jan 15

With work this week, getting the miles in is going to be a challenge. But as I always say, "it's a choice...run the miles and forego other mundane activities!"

Jan. 9th:  To the basement gym with Trayen for biceps, shoulders, abs and wall squats. Have you ever tried to wall squats with a 90 pound doberman leaning  on you? He always adds a new twist on my workouts. Then we were out the door for a  brisk 8.0 miler. Despite this being the 8th day in a row of running, the effort was a strong one and the legs felt great.

Jan. 10th: Off to work before daylight and then flying all day. A day off from running was in order.

Jan. 11th: Waking up in Spokane, a favorite layover, it was a pleasant 8.0 miler along the river. The good news is that I was able to discover the trail continues for several miles north of my usual turnaround point so it was easy to get a nice out n back run in.

Jan. 12th: In Washington DC today and even though a beautiful day outside, it was to the hotel gym. In order was a workout of chest, triceps and abs; a sloppy effort with a healthy dose of fatigue built in! This used to be a favorite layover, but since we stay in downtown DC and getting to the trail along the Potomac River is almost impossible, I opt to hit the treadmill and elliptical. This mornings effort was 6 miles on the ellip and then 6 miles on the recumbent bike. I use a 3 to 1 ratio when on a bike....3 miles on the bike equals 1 mile of running. So the running total was 8.0 miles today. (Can't remember where I came up with the 3 to 1 ratio, but it seems logical enough and the bike allows for a brief period of cross training and something new for the head and legs. )

Jan. 13th:  Still a favorite layover, the short San Fran is always a welcome part of the schedule. Staying at the Westin along the Bayfront Trail is a nice run to the south, ending in the Coyote Point, a beautiful park encased in Eucalyptus trees. Even with not much sleep and the end of a 4 day trip, it was a nice effort of 8 miles. The shorts and t shirt weather may have had something to do with the easy, carefree run.



Bayfront Trail near SFO Airport.

Jan. 14: It's the first day back from a 4 day trip with a few country crossings. What more can I say....the run was blah! However, 12 miles was in order and that is what we did....it was a slow go, but Traysen dragged ole Mom up the hills and through the woods. Git 'er done!!!

Jan. 15:  After watching the NFL playoff game with the NE Patroits and the Denver Donkeys til the 2nd touchdown by the Patroits (which all happened in the first 8 minutes of the game!), it was to bed early on Saturday night. Good thing because Sunday was a long run day and then a long day.
Met with running buddy, Lori, for a wonderful 10 miler in Red Rocks, Bear Creek Park and then back out for an easy 6 miler, going solo. Lori is a great running inspiration. She has a nice steady pace and never gives up on an uphill!!!! Of course, she and I look a bit funny running together....she goes "plomppp, plomppppp" while Sarah goes "plod, plod, plod,plod, plod, plod"....We differ in height by several inches!



Yes, this is what we run!



We also run this mundane type of trail. Very beautiful area for exploring, whether running or leisurely stroll.

Summary: A good week of running, especially in light of a solid work week. The training is going well and the 100K race in April is still looming in the plans.  One aspect of running ultras is the unknown. Sometimes we are not sure of ourselves or our abilities to run a given distance or a given time, but as the training continues, the confidence builds. It's all about pushing yourself beyond your comfort level and realizing YOU can do what is "out there." Personally, pushing the mileage up this fast in an effort to get ready for the farthest distance I have ever run is definitely going beyond the comfort level. However, I have the confidence that my body and head can handle it.
Total for the week: 60.5 miles
Total for 2012: 122.0

Jan. 2 to Jan.8

The first full week of the new year and it is one mostly of time off from work. Physically, the ole body could use a rest week, but with the upcoming work schedule, it is best to "make hay while the sun is shining" and get some good miles in.

At the moment, I am reading Relentless Foward Progress by Bryon Powell, somewhat a "how to run an ultra" volume.  As with many aspects of ultra running, the book is full of inspiration and other words of wisdom from experienced ultra runners. One such paragraph from Krissy Moehl:

"How often in life do we have the opportunity to inspire ourselves?...Pushing your physical limits, putting yourself to an unknown challenge is personally inspiring. It inspires you to get out of bed in the morning and train no matter what the weather. It inspires you to learn more about nutrition, training, and equipment to help you accomplish the task. To make it to the starting line is personal inspiration and to pull off the feat is an accomplishment hard to match. It is a very personal goal and one that will fulfill a soul."

As an ultra runner, we often do find personal inspiration within ourselves; however, it is also through each other that we find inspiration. Those fellow runners who have run a race you hope to run, those who have achieved fitness levels you aim to achieve, and through the encouraging words passed on to each other we find inspiration. My own inspiration: the pure joy of running itself, the benefits gained both mentally and physically, the ability to enjoy the outdoors by own two feet, and the ability to pass on to others what I gain from running. That last piece of inspiration has always been a big reasoning for this blog...to inspire others to believe in themselves and to push themselves beyond perceived limits.

Monday; Jan. 2: After a very late night in LAX, three hours of sleep and a return flight to Denver, it was a day off.

Tuesday; Jan. 3: Out the door not too early, it was a nice 8 miler around the house. A bit of an achy back (no idea why) made for a slower trot.

Wednesday; Jan. 4:  Finally getting it together and down to the gym at 5am for abs, wall squats, back, and triceps. (up to 2:15 for three sets on the wall squats). Then out the door with Traysen for a quick 7  miler, some of which was in the dark. Can't beat that early morning light when you almost need the headlamp and but then again you don't.

Thursday; Jan. 5: Traysen was being one lazy boy today so it was a nice solo outing on not much sleep. A quick 8 miler was the order of the day. As I have mentioned before, sometimes even a sleepless night will yield a quality run the next day; never will figure this one out.

Friday; Jan. 6:  Down to the gym with two dogs in tow. Savanna, the longhair mini dachshund, and Traysen did their best to push Mom through legs and abs today. Then out the door with Traysen for a slogfest of a 6  miler.

Saturday; Jan. 7:  With snow predicted on Sunday, today was the long run day. Traysen and I took off about 615am. After 10 miles, he was done and I was done dealing with him. (The boy cannot run a straight line and he has to "water" almost every tree.) Back out the door for another solo outing of 4  more miles. A great run in some wonderfully cold temps.

Sunday; Jan. 8:  Well, the weatherman/woman/whatever was way off on this prediction. Only an inch of snow at the house and nothing in the Springs, so quite an early start to meet good running friend, Lori. A Garden of the Gods start at 630am in the thick fog had us staying on the roads for a couple of miles. With a bit of daylight, onto the trails we went for an awesome 4-5 miles and then peeling off for a few more solo miles. Total today: 11.0 miles.
Garden of the Gods is always a favorite running spot.



The early morning light with a light dusting of snow.

Summary: An excellent first full week of the year. At the moment, the head and body are  ready for some focused training. With those thoughts, the 100K race goal comes to mind and after searching every known ultra race calendar website available, I have chosen the Jewel 100k in Dalton, GA on April 7th. Being three months away, the mileage will increase quite rapidly from the 45 a week to 80 a week. While many folks would raise the eyebrows at that one, I know my body can handle it and my training base has been very solid for a long time, especially over the last few months. So, doing the back to back long runs most weeks along with a medium length run mid week will get the head and body ready for the new distance. Also, this race is at almost sea level, has only  a few "hills," and is not too technical on the trails. The biggest challenge will be that it is four loops on a 15+ mile loop!!!! It will be a mindset not to get all wrapped up over that issue. So, it looks like the focused training for a race has begun and so far, it is going very well!
Total miles for the week: 54.0
Total for 2012: 62.0

Dec. 26 to Jan. 1, 2012

The last week of the year is here and with that it is time to wrap up the mileage totals. As mentioned, a goal of 2900 miles for the year has been set and honestly, the specific number just came to mind when I realized the mileage of this year was going to exceed the mileage of last year; 2784.0 an all time high in one year. Analyzing the time frame of when I crossed the 2784 mile, the goal of 3000 miles for the year was just too much given work, winter, and other commitments. So, 2900 it is! This will be the most mileage I have ever run in one year. Will there be a goal of 3000 miles in one year? Only time will tell.
So, starting this week there are 38 miles to go to complete the mission.

Monday; Dec. 26th:  A short night in Cincinnati and then one very long leg to Seattle produced a lazy bum today. Plus it was time for a day off. A very relaxing afternoon in the rainy northwest was a much welcome relief.

Tuesday; Dec. 27th:  UP n at 'em early in Seattle. To the treadmill for a nice 8 miler, some abs and a some wall squats.  Then a full day of flying and ending the night in Salt Lake. Nothing special about this effort; just some nice miles at 9:00/ mile pace with some hill repeats. Those wall squats are kicking my butt!!! Literally!

Wednesday; Dec. 28th:  Given a fairly early start to the work day, it was  off to the treadmill at the La Quinta in Salt Lake. While not a favorite location (meaning the treadmill at this particular hotel), the cramped room does allow the window to be opened to allow the cold outside air in. Most likely hotel management would not understand my efforts to heat the outside of the Salt Lake basin?!
A nice 8 miler was the order of the day while listening to AC/DC, Tone Loc, Motley Crue and even a George Winston or two!

Thursday; Dec. 29th: Here we go with the first day back from 6 days of being on the road. Lazin' around til 645am, Traysen and I made it out for a slog fest of 7 miles. Great to be back in the hills and altitude of home.

Friday; Dec. 30th: Well, you would think almost 12 hours of sleep would produce a nice run, but unfortunately, it was a bit of a slog fest. Just slow to get going and never really picked up speed! It was an 8 miler with Traysen and the course is set to accomplish the 2900 mile goal.

Saturday; Dec. 31st:  Here it is ....the goal of 2900 miles is looming and it is time to git 'er done! With a commute to LAX today, it was out the door very early, in the dark, at 540am. After much prodding, Traysen the doberman reluctantly plodded along for the 7 miles. And a wonderful run it was; cool, dark, slowly becoming daylight, and no other creatures except me and Traysen.

Sunday; Jan. 1, 2012:  What seemed to be an easy trip on paper turned into a bit of work! Getting to Denver slightly late on the 31st, waiting on a crew van, etc at the airport and a long drive to downtown, it was a very late night. Crawled into bed only to be shattered back to life with the hotel fire alarm! In the 24 year airline pilot career, this was a first! Luckily, it was a false alarm except for the drunken idiot who pulled the handle and woke the entire neighborhood up!!!! (Yep, I'll remain a lady and not voice my real thoughts of the drunken idiot!!!)

Nevertheless, after some sleep, it was  down to the hotel gym to start the year right. A weight lifting session of biceps, shoulders, abs, and wall squats was a solid start and then a nice 8 miler on the treadmill. Hill repeats were the order of the day: 6 x .25 mile at 3% incline at 6.6mph pace.

Summary:  Well, it happened...the 2900 miles for 2011 is complete and the body is healthy and ready for more miles. A return to focused training has come to mind and the start of a new year is a perfect time to renew the training. More on that later.
Weekly Total: 45.0 miles
Yearly total for 2011: 2901.0
Yearly Total for 2012: 8.0

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