Weekly Summary - 12/26

Monday: 6.0 Miles - The mill

I had planned on taking the day off, as I felt good about the prior weeks effort and felt that I should take a day. After a little reflection, I decided against it. After all, if your body isn't necessarily saying "stop," then what's the point? I did feel that I should take it easy, so I opted for a slow run on the treadmill. I took a book that Christine and I are currently reading together and keep my pace slow enough to read. I found the time flew by as I read and pondered. I thought the multitasking approach was a good compromise.

Tuesday: 8.2 Miles - The mill

I was hoping to get a lunch trail run in today, but Christine had a flat on her bike....husband to the rescue. That said, I was lacking in motivation today. So, after getting home a little later than anticipated from work, I decided to mill it again today. I didn't feel too terribly bad, getting 8 in right at an hour including a slow warm up. I did start having some calf tightness during last couple miles so I backed off, which is frustrating. I've only had a solid week of running without discomfort in my right ankle and now this. I'm finding that running is a sport where it's critical that you listen closely to your body. If you feel the slightest ache or tightness, it's better to slow down, stop, stretch, take a day off, etc or risk a serious injury. Hopefully I'll be disciplined enough to follow my own rules!

Wednesday: 6.0 Miles - Rabbit Mountain

After I saw that most everyone had left work early for the upcoming Christmas break, I wasn't planning on being the overachiever! I left while there was still daylight and did a couple loops at nearby Rabbit Mountain Open Space. The sun was trying to pop out from behind the clouds and I enjoyed picking up the pace on the semi-flat (around 400 vert ft) yet technical terrain. My thoughts migrated toward mileage, and just how many miles one needs to get in daily, weekly, etc!?!? I've been enjoying reading a lot of people's blog lately. They give me encouragement, inspiration, and motivation to move forward with my running. I've also noticed how different each runners weekly routine looks. Some are just running up a mountain everyday. Some have weeks that blend the trail, road, and track. Some seem to have little to no set pattern, just running however it feels good or fits into their schedule. Other than routine (i.e. just running trails or being more regimented in various running exercises), many of the runners I've been following (i.e. of the ultra-marathon breed) report a huge variance in weekly mileage totals. Some are getting in 60-100, while others are hitting 150 plus. My question is, is there a such thing as good miles and bad miles? Ok, maybe I answered that before I asked! But seriously, can one person get in, say 50 miles, while another is doing 100, but the former make much more of his 50 and be in better (i.e. faster and stronger) shape? I guess where I'm going is looking inward. Recently, I've been working to get my weekly mileage totals up. Ensuring I'm running at least 8 miles a day, as well as getting a long run in on the weekends. Should I focus less on the quantity and more on the quality? If so, how is that done? Ah, questions questions!

Thursday: 10.5 Miles - Picture Rock

Christine and I headed to Picture Rock for a Christmas Eve run. We drove separately so I could get a few extra miles in. We did the first 5.25 together. The first part of the run was a little choppy, having to constantly stop to allow mountain bikers to pass. After I said goodbye to Christine, I headed out to retrace our steps. I held a fairly solid pace for the out portion. Just as I hit my desired turn around spot, a mountain biker passed by me heading back toward the Picture Rock trailhead. I thought this would be a great opportunity to get some turnover in the legs, so I tried by best to stay with him. I stayed about 30 yards behind him for about a half mile, then he stopped to wait on another rider. I quickly passed and gave it all I had to stay in front, knowing these 2 guys would be gaining fast. Even though the descent was at a slight decline, I was able to hold them off due to the abundance of switchbacks. I figure I held a solid 6 min/mile pace for about a mile before they caught and subsequently passed me. I was able to keep them within 40 yards for another half mile before the trail smoothed and straightened out, allowing them to really kick it in gear. It was a great exercise to test my speed out on a semi-technical trail going downhill. Plus, it was super fun to give it all I had against a couple cyclists.

Friday: Off
A little ski cross-training

Saturday: 6.0 Miles - Rabbit Mountain
After enjoying our Christmas morning, filled with gifts and great food, Christine and I went to nearby Rabbit Mountain Open Space for a run. Christine and I had set a pretty low budget for our presents to each other. I pretty much stuck to the plan, trying to be as creative as possible with my gift purchases. Christine, on the other hand, broke the rules. She, along with one of her best friends, got me (and her friends husband) lift tickets to Silverton Mountain, which is an all guided back-country ski operation based in Southwestern Colorado. Knowing that Christine had gotten me a great gift, plus talking to others about their respective gifts (iPad, Wii, etc), I started feeling a little sucked in to, shall I say, consumerism. After running the first mile in pretty much silence, Christine asked me what I was thinking. I, speaking as honestly as I could, told her I had this strange desire to buy something. It was almost as if I felt entitled to purchase something....anything....big. I rarely, if ever, feel like this. There was definitely a weird battle playing out in my thoughts and they were taking me to a place I'd rather not visit.

After a few more miles of running and talking, I realized, with thankfulness, that I was in the midst of what I really enjoy and desire. I was with my wife, outside, on a beautiful, sunny day, in the mountains.....and it was all pretty much free and created for my enjoyment. Trail running had become another activity to help reorient my life to what's important. For me, it's easy to lose sight of the things that are (what I consider) good and right. I need things (including people) to help me reorient and gain perspective. Today, I was thankful for the gift of trail running.

Sunday: 6.7 Miles Total
4.2 Miles - McIntosh Lake with Christine (AM)

Got up for an early morning run around the lake with Christine. We were both feeling pretty tight in our joints. It was nice to be out early, watching the sun rise higher and feeling the warmth it brings.

This is actually the second day of Christmas. The 12 Days of Christmas actually begin on Christmas Day, rather than Christmas Day being the 12th day like many folks think. The 12 Days of Christmas actually culminate on the Day of Epiphany, which is when the Magi (sometimes referred to as Wise Men or Kings) came to visit Jesus after his birth. There's a lot of interesting stuff here, I just don't take enough time to study and learn it.

Hot Yoga - 1 Hr + 2.5 Miles - Prospect Loop (PM)


Overall, this would be considered a mediocre week of running. I had a few runs that would/could be filed into the good+ category. Most of the runs were just getting the miles in. I also didn't get a long run in, which I've managed over the past few weeks. I do plan on getting at least one substantial run in this coming week before heading to the mountains for a long holiday weekend in Grand Lake.


Here are a few pictures from one of my evening runs at Rabbit Mountain:

Christmas Eve Eve Skiing

Today I had the opportunity to take an awesome young man from my church skiing. Actually, he's the son of the pastor of my church. He recently turned 16 and he's a great young guy. As I've gotten to know him, he's mentioned on several occasions that he's a snowboarder.....and that he's willing to go skiing with me anytime.....anytime! Knowing that I had the day off, I asked him if he wanted to head up into the high country for a little back-country riding. After approval from the parents, he gladly accepted.

Then came the hard part......where do you take a younger guy skiing? First of all, I wanted to ensure he was safe everywhere we went. I didn't want him traveling or skiing anything dangerous, which means sticking to 20ish degree slopes and being extremely careful where you're touring. Secondly, I didn't want to wear him out on a climb, leaving little chance he'd enjoy the trip down or the overall experience of being away from the crowds in the mountains.

Lastly, there was the logistics of getting him up the mountain. He's a snowboarder, whereas I typically telemark ski in the back-country, using climbing skins to tour and get me up the mountain. I've ridden with guys that use a split-board, giving them touring capability with their snowboard, but I couldn't find a setup for him. I've also ridden with guys that use snowshoes (or slowshoes as some call them) but I wasn't sure how he'd fare.

With all that in mind, I decided to take him to a local mountain pass where skiers and riders often go. By hitching to the top of the pass, you get halfway 'free!' Then, there's always a solid bootpack to follow up to the ridge. Lastly, a good portion of the bowl and runout sits at 18 degrees or so. I thought this was the best option.

For a high school sophomore, he was up early! I picked him up at 7 AM and we headed up to the high country. We talked about school, girls, music and all that lies in between. As we headed up the mountain, I ran into a co-worker who decided to join us on our outing. We hiked in great weather, with temperatures in the high 20's and virtually no wind. We couldn't have asked for better conditions. The snow was nice as well, giving us the opportunity to open it up a little in the bowl, having confidence there was little variability in the snowpack. As we were in the parking lot, munching on snacks at the end of our day, my young ski partner said, "that wasn't so bad.....I'd say it was pretty equal to track practice!" And with that (and a quick stop by Starbucks), we headed for the Front Range.

Weekly Summary - 12/19

Monday: 11.6 Miles Total
4.2 Miles - McIntosh Lake with Christine (AM)Enjoyed waking up and getting a morning jog with Christine. Neither of us were feeling very spry, but being together made the run the nice.
7.4 Miles - Hall Ranch (PM)
With the amazing weather today (60F and sunny!), I couldn't help but get a few more miles in. I headed over to Hall for a little vertical fun. I'm hoping that I could feel Saturday's effort....otherwise, my strength is going the wrong direction. Besides a little soreness in the legs, I was pleased with the effort and was thankful for a day off to enjoy being outside during daylight hours.

Tuesday: 7.1 Miles - Neighborhood Figure 8 (PM)
I didn't feel half bad tonight. Since Christine had to work late tonight, I thought I'd just enjoy a nice and easy (i.e. slow) loop around the neighborhood. After a short warm up (speaking of warm it was super nice out tonight....maybe still 50F) I easily picked up the pace and held it for the majority of the run. There were a few times when I had to make myself slow down, as my legs were getting a little tight and I didn't want to risk an injury. I've read plenty recently of folks getting injured on random training runs, so I backed off, pretty much trotting the last half mile. I feel like I'm starting the week out well, in terms of both mileage and the way I'm feeling physically.

Wednesday: Off

Thursday: 6.1 Miles - The Mill

Friday: 8.1 Miles Total

5.0 Miles - Picture Rock with Christine (AM)

I haven't been sleeping well for the last 3 days so it was a challenge just to get a few miles in. My blood sugar also seemed to be screwed up, so I was struggling to say the least. I guess I have to look at days like these as giving me more mental toughness!?

3.1 Miles - The Mill Just a little shake out before heading to Boulder for the evening.

Saturday: 16.5 Miles - Picture Rock (Lunch)

Slept in today.....finally was able to get a good nights sleep, although I felt lethargic from my schedule change. We lounged around during the morning and decided to head out on a run. We drove separate cars, since I was planning to get a few extra miles in. Christine and I did the first 6 together, doing an out and back. It actually worked perfectly, as my legs were feeling tight and it gave me ample time to loosen up. I also enjoyed getting to run with Christine, talking about our previous week, the Holiday's (including our upcoming trip to Michigan) and the coming year. I'm really thankful to get to share time on the trail with my wife. It's a great time to connect while enjoying the outdoors.

After a quick pit-stop and a hug good-bye to Christine, I headed back up the trail. I was a little unsure of how much I was going to do, knowing that my left quad had been tight all morning. I did want to ensure I got in as many miles as last Saturday.

Just before Christine and I hit our turn-around point at the 3 mile marker, we passed a runner going the opposite direction. When we arrived back at the trail head, this same guy was heading back up the trail. I wasn't sure if he was doing laps or had parked at the Heil Valley Trailhead, but the thought of catching him gave me something to work for. About a mile and a half into the ascent, I saw that he was about 5 minutes ahead of me. With that, the thought of catching him left and I just settled into a manageable pace. Another mile up the trail, I caught a glimpse of this guy again, seeing that I gained a couple minutes. The chase resumed, and I picked up the pace a bit in hopes of catching him before my turn-around point. I ended up catching him and ran behind him about a mile. At the junction of Picture Rock with the Wild Turkey loop, we exchanged a few words before he went on his way. Turns out, he was on the homestretch of a long run. He mentioned he had been at Hall Ranch that day as well, venturing to Button Rock reservoir. I'm guessing he knocked out a solid 35+ miles. I must say, I didn't feel quite as good about my meager 16.5 miles on the day, knowing this guy had been running for hours. Regardless, it was encouraging to run into someone on such a long run, on my backyard trails.

Sunday: 4 Miles - Rabbit Mtn with Christine

Just got out for a little jog today to stretch the legs. I could definitely feel the tension in my legs from the prior days effort, but nothing that felt bad. Tomorrow will be the true test, as it seems I feel the most soreness two days after a hard effort. The weather was amazing today, running in shorts. When I get out on days like this I'm always thankful, but I'm really hoping winter will come soon. I miss the snow!

Overall, I think this was one of my strongest weeks of running yet. Breaking the 50 mpw mark feels good by itself. I was also glad that I got in a decent long run. Besides feeling a little fatigued during the last 2 miles, I felt pretty solid. I only took one bottle and zero gels, so I was pretty gased at the end. Anything longer and I need to ensure I bring fuel along.

On the other hand, I didn't get in any speed work at the track or on the mill this week, which I think needs to be somewhere in the mix. With my current fitness level, I feel that I could venture off and run 15 pretty much anytime, but that 15 probably wouldn't be the fastest. My hope is that my cardiovascular system will improve with the long runs, which should inevitably aid my speed. Only time will tell and I feel that I'm in a good place going into 2011!

Coldplay - Lovers in Japan (Acoustic)

Happiness

I stumbled across this blog post recently and found it really interesting.

SetHigherStandards

I try to continually evaluate all the areas of my own life, from faith to marriage to career to activities I'm involved in and the like. My goal being to keep myself somewhat in check with what I'm doing, where I'm going, etc.

It also seems that everywhere you go, when striking up a conversation with a stranger, the question is inevitably asked about work and how well you....like, enjoy, are passionate about (you insert the word that best describes your conversations)......what you do. Most people brush over it.....I mean, it is a stranger after all. Some people answer the question very honestly, which usually leads to a lengthy discussion as to the reason for said work unhappiness. Regardless, it seems that happiness (however you choose to define it) is something we are enamored with and maybe even a little confused by.

Some time ago, I listened to a cassette tape (come on, you remember what those are) while driving home from college by John Piper on Hedonism. I was quite fascinated by his take on what he definied as Christian Hedonism. Where does our desire for happiness come from? Is it 'right' to desire said happiness rather than desiring other things.

Wherever you fall on the spectrum of happiness in what you do for a living, I think it's extremely important to keep the idea percolating through all that grey matter!

Weekly Summary - 12/12

Monday: Off
Another long day at work.

Tuesday: 8.4 Miles Total
4.2 Miles - Rabbit Mountain with Christine (Lunch)
What a beautiful day to be out.....too bad I had to go back to work.

4.2 Miles - Treadmill (PM)
Short warm up at 7:30 min/mile pace. Then 0.75 at 6 min/mile with 0.25 rest, then 0.5 at 6 with 0.25 off, and ended with a few more sessions of 0.25 at 6 with 0.25 off. I'm feeling pretty good at that 6 min/mile pace, easily getting the turnover. I need to hit the track soon to get the speed work at faster speeds.

Wednesday: 4.1 Miles - Treadmill (AM)

Another 5AM sluggish workout is in the books. I'm hoping that my body adjusts to being up early at some point, but that hasn't happened yet. The desire to hit the snooze button is there, but once I'm awake, I never feel tired. Ah, the necessity of discipline!

Thursday: Strength training (PM)

4.2 Miles - Treadmill (PM)

These 14 hour work days are playing havoc with my running routine, to say the least. My second large work project is winding down, so I'm hoping (and dare I say planning) to increase the weekly mileage totals in the coming weeks. Christine gave me the green light for some Saturday 'me' time. The only debate is whether to ski or get some major running vertical in. It's been too long since I've made a trip up Green and I'm thinking of throwing that into the mix for Saturday AM. Decisions decision!

Friday: 6.1 Miles - Treadmill (PM)

Saturday: 14ish Miles - Mesa Trail + Misc Detours (AM)

Christine was meeting her friend Jamee in Boulder for a trail run and was planning to do coffee/lunch afterward. I decided to go with her to Boulder and do my own run, starting at the South Mesa Trailhead. The plan was simply to log some miles. From the beginning, I was feeling sluggish and slow, and I knew this wasn't going to be an amazing run. I had various thoughts after I set out, such as crusing up Bear Peak or after I made it to Chautauqua, head up Green, but the legs just weren't cooperating. Besides not feeling speedy, I felt like I easily got the miles in, which is encouraging. Hopefully the speed on the long runs will come in the future.

I enjoyed running around in the Boulder area, something I don't do very often. It's pretty hard to justify driving to Boulder, when I have amazing trails in Lyons. Christine and I both commented post run on the number of trail runners on the Boulder trails today. Typically running the surrounding Lyons trails, we rarely encounter other runners. On a cold and gray day, it's possible to enjoy a day of running and have the trails all to yourself. Today, it reminded me of the fact that I spend most of my time running alone, with the exception of running with Christine. I find that I need the time to myself as I spend almost of all my day managing (and hopefully somewhat leading) people. Although, it was good to see folks out, getting to share both the trail and a passing hello.

Today also got me thinking of running goals. After spending a little time in Boulder, looking up at South Boulder, Bear and Green Mountain, I'm reminded of the Skyline Traverse. That's definitely going on the goal/to-do list. I'm not sure I'm quite ready for it now but I feel certain I'll be prepared by early 2011. Other than a few local trail runs, I still want to get my 5k and 10k's dialed by early Spring. I'm also toying with the idea of signing up for the Fort Collins Marathon in early May. I feel that, given my current level of fitness, I could be ready for a semi-solid performance in the next 5 months. As you can see (or read) things are still quite up in the air, but I feel that running has quickly become my go-to outdoor activity (which truly came to light this weekend, choosing a trail run over back-country skiing) and I think having goals for 2011 will only make it even more enjoyable.

Sunday: 5 Miles - Picture Rock with Christine (PM)


I feel that I'm finally moving forward in my running, gaining speed and endurance. I'm also beginning to incorporate the long run into my weekly routine, which I know are necessary for my 2011 goals. I'm expecting the coming weeks to calm down in terms of my work load, so I'm hoping to get a few more miles in as well as spend some much needed time with my wife, who tends to get the short end of the stick when my work hours increase.

Here are a few pictures from my Mesa Trail outing on Saturday:









Here's a gem of a song I found while doing a little blog surfing this week. It's been in my head the last few days. Little Comets - Joanne

Weekly Summary - 12/5

Monday: 4.0 Miles - Hall Ranch with Christine (PM)
I took the day off to spend time with Christine on her birthday. We headed to Hall Ranch in the afternoon for a little run. I was feeling really sluggish, the legs just not wanting to turn over. It was good to get a little vertical in and be back on my favorite trail. And, Christine got an added birthday present with a personal best to the first bench!

Tuesday: 7.0 Miles - Treadmill (PM)

Just a little shake out after a long day back to work. Not really feeling great and definitely not excited to be on the mill, but I just didn't have the motivation to put on more than shorts and a T-shirt.....that's sad!


Wednesday: 4.0 Miles - Treadmill (AM)

Man 4:50 AM came early this morning. Trying to get back in the routine of a few early morning shake-outs. I think my schedule is off drastically due to the long weekend. Although rolling out of bed wasn't easy, it was good to loosen up and get some good reading in this morning.

4.0 Miles - Neighborhood Loop (PM)
It's amazing how much better I feel in the evening/night versus in the mornings. Every morning that I wake up for an early run, I'm sluggish, feel slow (generally am slow) and really just grind out a few miles. But in the evenings, as was the case tonight, I felt great pretty much from the beginning of the run. I was only a short distance in the run and I had to mentally tell myself this was just a little shake-out. Then I made the mistake of picking up the pace too much at the end of the run and tweaked my right calf a touch. It stiffened up pretty quickly, but I have hopes I'll be good as new tomorrow. No AM run tomorrow as I'm meeting friends for coffee at 5:30, so I'll have the day for a little healing. Overall, the run was 100% better than this AM (minus the tweak).

Thursday: Off
After working 14 hours and hoping to just sit down and have a conversation with my wife, I opted for the day off.

Friday: Off
Another 13 hour work day.....seriously!

Saturday: 9 Miles total

4.0 Miles - Picture Rock with Christine
I had to work today.....on a Saturday.....but I had a surprisingly good attitude about it, despite not being able to get a long run in, which I had been mentally planning since Thanksgiving day's 14.5 miles. I was able to sneak away around lunch for 4 miles with Christine, although my stomach was giving me issues which made it less than stellar.

5.0 Miles - Rabbit Mtn
I left work just after 3 and was able to get a few more miles before Christine and I went to get a Christmas tree and get out of the house for a while. After picking out a nice little tree to go in our nice little apartment, we headed to the Pumphouse Brewery for good food and better conversation.

I was able to PR on the 4 mile loop. Things like this continue to confirm that my fitness and speed are improving. A 1 mile shake out to end the session.

Sunday: 13.9 Miles Total
7.4 Miles - Hall Ranch with Christine (Antelope side)
Enjoyed getting out with Christine, spending a little extra time on the trail.
6.5 Miles - McIntosh + Neighborhood
Went straight from the trail to pounding the pavement. I'm trying to get a few extra miles in on the weekends to hopefully transition to a true "long" run in the near future.

I've been thinking a lot about what my running goals are for the coming year. I feel that I've been more consistent with my running that ever before. I would still like to dial in my 5k and 10k in the coming months. I found a few 5k's in early January that I may sign up for. But my true motivations are of the longer distance variety. I'm really just searching to find both my capabilities and my limitations. More on this soon.

Weekly Summary - 11/28

Monday: 8.1 Miles - Neighborhood Figure 8 (PM)
Tonight was one of those nights when things just come together and feel good. After a handful of easy days, I had just planned to get in a few more miles than normal. After a brief warm up, it was almost as if my body just naturally eased into a quick pace and everything was on. I sped through the neighborhood lite by the near full moon and let my thoughts drift here and there. From all aspects, it was the kind of run that I enjoy. I wasn't necessarily focused on a certain pace just enjoying the cool night air with my body feeling good.

Tuesday: 4.0 Miles - Picture Rock with Christine (Lunch)

4.0 Miles - Treadmill
Warm-up then 1/4 mile on by 1/4 mile off
Chased the treadmill work with a little strength training.

Wednesday: Off

Thursday: 14.5ish Miles Total
For the last 2 years, Christine has offered a couple Thanksgiving morning pilates classes, which have filled up quickly. I was toying with the idea of running the Turkey Trot 5K in Loveland this morning. After waking up, Christine encouraged me to do something I don't normally get to do. That said, I've had ample time to pound the pavement lately, with my work schedule and the shorter days. So I decided to head to the trails and enjoy the solitude of trail running this chilly yet sunny Thanksgiving morning. When I got out of my car at the Picture Rock trailhead, my car said 11F. What another great run. I was super consistent on the ascent, my splits being within a few seconds of each other. I loved having the trail to myself, other than deer grazing throughout the climb.

At the top, I took in the views, ate a Cliff Shot Blok, and thought of how thankful I am to have both the desire and ability to run. It's something I often take for granted, yet it's something so many people may never experience. On top of just getting to run, I'm thankful for the place in which I live. The beauty of the Rocky Mountains is absolutely breathtaking and I get to run, ride, ski and do so many countless other things in the midst of them continually. What a blessing.

After my semi-emotional hilltop experience, I sped back down from whence I'd come. Feeling good about my ascent and wanting to knock-out a decent overall time, I pushed the pace significantly. I consistently clocked sub 7 min/miles on the technical terrain, finishing the run with a new PR. The trail map shows the out and back to be 5.5 miles, but I'm thinking that's a bit long, so I'm guessing the run was around 10.5 miles today.

After a little time hanging out with Christine in the hot tub, we got out for a jog around McIntosh Lake to add on another 4 Miles. What a good day of running. Happy Thanksgiving!

Friday: Tele ski cross training

Saturday: 4.0 Miles - Rabbit Mountain with Christine
Feeling a little unmotivated today, although the weather was amazing. Plan to get back in the routine on Sunday.

Sunday: 4.2 Miles - McIntosh Lake with Christine (PM)
We missed the nice weather window today. As we were running, you could see the clouds moving in and almost feel the temperature dropping.

4.0 Miles - Treadmill (PM)
Half mile warm up, then 0.25 Miles at race pace by 0.25 rest. Did a few sets, then moved to 0.5 miles at race pace with 0.5 miles rest. The treadmill has a maximum speed of 6 min/miles, so that's what I considered race pace, although I think I should increase the speed some when doing speed work. I find that by raising the inclination a little, it evens everything out.

Looking west toward Longs Peak and the Indian Peaks Wilderness. As seen from Rabbit Mountain

Looking South from the junction of Picture Rock with the Wild Turkey loop of Heil Valley. You can see the top of Green Mountain and Bear Peak in the center of the photo.

Looking Northwest toward the town of Lyons, while ascending Picture Rock.

Christine and I have been talking a lot about cynicism as of late. I catch myself being cynical about so many things in my life. I really liked the following quote by Yoani Sanchez. Maybe you can allow it to percolate through your grey matter just as it has been percolating through mine for the last few days.

"Unlike our parents, we never believed in anything. Our defining characteristic is cynicism. But that's a double-edged sword. It protects you from crushing disappointment, but it paralyzes you from doing anything."

Flattop Mountain - RMNP

With a thermos full of coffee, I headed out the door into the crisp morning air. The first stop was the Barking Dog in Lyons, where I was to meet my adventurous partners for today's outing. After a coffee, pastry (I know, but I'm a sucker for a cinnamon roll occasionally) and a little pre-game planning, we piled into the car and headed up to Rocky Mountain National Park and our final destination of Flattop Mountain.

The parking lot was fairly empty and we lazily packed the appropriate gear in our packs for a few hours in the elements. With the group not being familiar with each other, the time passed quickly making random conversation from music to climbing to church and the like. The higher in altitude we got, the louder the wind became. Knowing we'd soon be getting pounded by mother nature, I opted to detour us a bit, attempting to stay in the safety of the trees for as long as possible. This proved to be a mistake, when I soon landed us all in a difficult situation of skinning up a steep, loose and wind-blown section of mountain. After flailing around in the snow, we decided to take refuge under a thicket of high altitude flora to get a break from the wind and take a gander at the map. The banana bowl of Flattop looked completely different than any other time I've been on it due to the lack of snow. We opted for the only skiable line, a short thin section, opening up at the bottom.

We tried to make quick work of removing skins, adding a shell layer, and throwing the skis on, but the wind and temperature made it difficult, with constant pelts to the face from frozen conglomerated snow. Once I booted up, I skied down a short section to 2 of our 4 party team, trying to ensure they were ready to descend. Surprisingly, there were a few nice patches of snow, allowing me to confidently drop the knee, hoping I remembered how to telemark ski.

Once back in the trees, we got some relief from the wind, threw a couple high-5's, and gave our own account of the snow slope. We then bushwhacked our way through the tight trees to find the return trail from Fern Lake. It was a bit of a roller coaster ride the rest of the way, skiing on narrow sections of trail, with little chance to 'check' your speed but ample chance to case of a rock or tree. We all arrived safely back to the car, pulling off the loads of gear we'd had been carrying and indulging in a celebratory Fat Tire, while recounting the day. We capped off the day with a quick stop at Kind Coffee (that may have been my idea, as I'm a bit of a coffee addict).

Joe and Mike, taking a breather from the roller coaster descent.

A view up the trail - from whence we came

No pictures from above treeline, as the wind kept my mind on one thing only - staying on my feet!

On our way up

As I sit and reflect upon the seasons first day of skiing, I can't help but compare it to running, as running as been my primary activity as of late. The first thing of comparison comes in the form of gear. My gear for running, for the most part has been shorts and shoes. Even with the coming of colder temperatures, you need only add a pair of tights, a windshell, and hat. That's it. Simple. Backcountry skiing on the other hand is much more complicated. Here's a quick gear list from my little outing yesterday:

• Skis - Telemark of course
  
• Poles - Retractable
  
• Boots - Lightweight for touring yet burly enough to turn a bigger ski
  
• Climbing Skins - To my detriment, I used my wife's old ones - (i.e. too short)
  
• Avy Beacon - Mammut Barryvox
  
• Avy Probe
  
• Shovel
• Base Layer - Top and Bottom
• Smartwool Socks - B/c they're the best
  
• Gore-tex ski pants - The North Face (Sorry Steve)
  
• Gore-tex soft-shell - Arc'teryx (Again, sorry Steve)
  
• Synthetic mid-layer - Patagonia (Thanks Steve)
  
• Down jacket (thrown in the pack just in case) - REI (it was on sale)
  
• Gore-tex gloves - The North Face (Christmas present)
  
• Winter hat - The North Face (Another Christmas present)
  
• Ski Goggles - Oakley (Someone left them in my car)
  
• Sunglasses
  
• Water bottles (3)
• Granola Bar (2)
• Sunscreen (always in the pack)
• Backpack - manufactured specifically to strategically place all these items

Although I actually had a few more items stuffed in my pack, you get the gist of the situation. Some activities just aren't simple. Don't get me wrong, I absolutely love gear, in all it's glory, but yesterday I came to the realization that gear, in abundance, don't make an activity, like skiing, simple. Cycling, although not quite as complicated as skiing, is not simple.

In so many other ways, it's extremely difficult to compare running and skiing. Skiing gives me a feeling I've never felt while running. It also allows me to experience the mountains in a different way, in a different season, through a different mode. I absolutely love skiing and plan to get back in the backcountry as much as possible this winter (and maybe even do a little resort skiing).

But, when I slip on my 7.8 oz trail shoes and throw on my shorts, grab my 8 oz hand-held water bottle and head down the trail, I'll have a little extra pep in my step knowing that few things in life are simple and the act of running is about as simple as it gets.

Early Thanksgiving

Christine and I headed to the great state of Alabama for an early Thanksgiving celebration. It was a time to have fun, veg, and enjoy catching up with the family. We thoroughly enjoyed the time on the old homestead, which is where I spent the vast majority of my childhood. The farm was originally my grandparents (mom's parents). When I was young, my grandparents gave a small plot of land to my parents as well as my aunt and uncle. I grew up spending a lot of time with my grandparents, having breakfast with them frequently in the summers, which is where I learned to love Red Plum Jelly! I had ample room to ride 4-wheelers, dirt bikes, camp out, build cabins, and overall get into as much trouble as a young kid could. Every time I go back and wander around, I'm flooded with memories. I was truly blessed to have the childhood I did.

Here are a few pictures from the trip.




















Christine paying Samuel back for all the leaves he threw at her the previous day!


















Sam just thinks he's going to win this race.....but he's wrong.


















One of my favorite views of the land I grew up on.























The leave covered road that I traveled so much.


















One can't travel to Alabama without the usual....cow tipping, cruisin' around in the back of pick-up trucks with shotguns, and ridin' on 4-wheelers. Christine had her initiation.




















Starting Samuel young on the jumping pictures. White men can jump!























An old barn stall door.
















Just one of the many pieces of horse-drawn farming equipment my brother has collected over the years.





















A barn that my Father, Grandfather, and Uncle built when I was no more than 6 years old.

Weekly Summary - 11/21

Monday: 4.3 Miles (AM) - The mill

I was feeling pretty rough this morning. I eased out of bed slowly but surely at 4:50 and knocked out a few painful miles. I may still be feeling the effects of my race on Saturday.

4.1 Miles (PM) - The mill
Nice and easy jog to shake out the legs after a rough patch this morning. I typically feel better in the afternoons anyway, but I needed a little boost.

Tuesday: Hike - Hall Ranch (Lunch)
Christine called just before lunch to see if I wanted to go out for a quick hike. Besides the wind, it was nice to get out, if just for an hour.

8.1 Miles (PM) - McIntosh Lake Neighborhood Figure 8
I couldn't bare another mile on the treadmill, so I decided to head out for a nice slow jog. I actually ended up feeling rejuvenated and picked up the pace after warming up. I found my thoughts drifting here and there, and it was just the release I needed.

Wednesday: Off

I had planned on leaving work early for an afternoon up Green, but a last minute meeting proved that would be impossible. Christine and I had a Young Life meeting at 7, so it was a day off for me.

Thursday: 5.2 Miles - Treadmill

Christine and I got up early before our flight to Nashville. We thought the shake out would make the flight a little more pleasant for our bodies. I did 15 minutes of warm up on the elliptical machine. I think my running would be completely ruined if I spent very much time on one of those things. My legs felt like they were in rapid fire when I first got on the mill, even though I was running at a slow pace.

Friday: 3.5 Miles - The Farm

Christine and I went for a short run on the farm. After a day of playing in the leaves with Samuel and taking random pictures around the old homestead, we trotted around on the trails that I use to ride 4-wheelers and dirt bikes on. As we ran through the overgrown, leave covered trails, memories of camping out, running through the woods, and building forts from the downed trees drifted through my mind. It was also pretty cool to be running on land that we actually own. With a little time and effort, I think I could make a great section of singletrack. There wouldn't be much on front of climbing, but the rocks, roots, and switchbacks could abound. Maybe someday! If I ever plan a considerable amount of time in Alabama with my folks, I may have to devote a portion to "trail maintenance." I've actually tossed around the idea of building a cabin on the land with my Dad. Although, he's the one with the abundant time in the land of retirement.

Saturday: 3.5 Miles - Wildwood

After sleeping in, we headed to Florence for a jog on some old mountain biking trails I'm semi-familiar with. I was nice to be on completely different terrain than anything I've found in Colorado. You could see that these trails get little traffic, as at times we were feeling our way through, more by braille rather than sight.

Here are a few pictures of the scenery:
















































I must say, I was somewhat discouraged by the amount of mileage I got in this week. I had planned to increase the mileage substantially, since I had a 4 day weekend. But, it was easy to enjoy the downtime, spending the days playing in the leaves with my nephew and niece, and catching up with my immediate family. My body must have needed the easy days, as well as days off, as my run tonight (Monday) was one of the best I've had in quite sometime, feeling minimal discomfort in my left ankle and making quick work of my newest 8 mile loop. Sometimes you just have to roll with the changes instead of forcing things. I can always find time to get a few miles in, but the time with family seems to grow less and less with each passing year. I want to savor each moment.

Veteran's Day 5K

Veteran's Day grew out of what was originally called Armistice Day by Woodrow Wilson to commemorate the end of World War I, at the 11th hour on the 11th day of the 11th month of 1918. In 1953, a guy by the name of Alfred King, who was a shoe store owner in Emporia Kansas, thought it would be a great day to celebrate all Veteran's, not just those who died in WWI. And thus, the Veteran's Day was born.

Christine and I headed up to Fort Collins this morning for the first running of the Veteran's Day 5K in memory of Captain Jason Galus, an outstanding Army Officer and ROTC graduate from Colorado State University. Upon returning from a tour in Iraq, Jason was tragically killed in a bicycling accident in Fort Sill, Oklahoma on April 28th, 2009. His family (wife, sister, mom and dad) were all on hand for the race and even participated. They are all in the military and it was moving to hear Captain Galus' Father address the runners prior to the start of the race. My thoughts went out to all our armed men and women fighting for our freedom in the far reaches of the world, as well as here on our own soil. Regardless of whether you stand behind the decisions our leaders have made in the past, I for one am so very thankful for their sacrifice and commitment.

So, the race. Let's just say I learned some important lessons. This being the first running event that I felt I could actually race, it was a good stepping stone.

Pre-Race: The weather was not perfect for running a short distance race by my standards. The car showed 27F as we exited I-25 to head west into Fort Collins. The temperature may have gained a few degrees by the start, but not by much, which made it difficult to warm up the body.

Lesson 1: A better pre-race warm up routine.

Christine and I jogged about a mile, maybe a little more, then a did a series of 100ish meters at desired race pace, followed by 200ish meters recovery jogging. During each series, my body and particularly my legs, felt terrible. After review, I feel that I would need a solid 2 miles of jogging at, say a 9 min pace prior to doing a series of 200 meters at race pace with 200 meters recovery.

After our short warm up, we heard the National Anthem, a few words from Captain Galus' Father, then a short walk to the starting line. This was a total of maybe 12 minutes, which caused me to lose any warmth my body had generated previously, making for a not so great start.

Lesson 2: I went out too fast.

I've always had this problem, with the exception of Leadville this summer which I can't really compare. I had my race fairly well planned before arriving for the race. My overall goal is to break the 19 minute threshold in the 5K before focusing on the 10K. Today would have been as good a time as any to achieve this. I had planned to hit the first mile in around 6:20, the second at 12:40, then give it all I had during the last 1.1 to finish strong. I still feel this is well within my reach, but I did not demonstrate it today.

I went off the start line and forgot to start my watch, which I noticed 20 seconds later. The race was small so things were spread out from the beginning. Three guys took off fairly quickly and I settled into 4th. I passed #3 by the time we were a quarter mile in and things stayed that way for the majority of the race. At the 1st mile marker, I glanced at my watch and it read 5:37, meaning I had ran the first mile around 5min 57 sec, well faster than I had planned. That would be my fastest mile of the day. The two guys in front of me must have realized something similar, as we all slowed and the gap between us all remained the same. Before approaching the 2nd mile marker, I would hear the guy behind me approaching. We would pass the guy (actually a young kid) in #2 almost side-by-side. I never even looked at my watch to see the split. The last 1.1, which was suppose to be my strongest, was actually my worst, by far.

Lesson 3: Control my breathing!

My breathing was very erratic and it hit me during the final portion of the race. With maybe a half mile to go, running 15 meters behind 1st and 2nd, I had to slow down to get my breathing stabilized and I watched as the distance grew. I had no choice but it left a pit in my stomach to almost voluntarily give up and not race that final quarter mile.

My final time was 19:49, well off my intended goal of 18:59, leaving me 3rd overall and 1st in my age group. Regardless of the less than desirable outcome, I feel this was a necessary race for my growth. I can see 18 minutes in my future, whether there are lower digits behind it or higher. Weekly speed work will be a must for my short-term goals in both the 5K and 10K.

I should also mentioned the stellar performance of my wife. She decided to sign up and run, rather than be a spectator. She's been running consistently all summer, but without any defined goals or even strategy. She didn't have a goal or pace in mind. Her plan was simply to run, check herself after each mile and adjust from there. As I write, that actually sounds like the best plan! She crossed the finish line in 23 min 32 sec, good enough for 4th female. She got faster with each mile and finished very strong. I have no doubts that she could improve her time drastically if she desired.

Christine and I both had a good day of running and hope to find another race to focus on in the near future. Although, we don't plan to give up our trail shoes anytime soon!

Weekly Summary - 11/14

Monday: Off



Tuesday: 4.5 Miles - Treadmill (AM)

Pretty boring sweating it out on the treadmill. It definitely takes more discipline on my part to get the miles in that way. Not planning to make the treadmill workout a daily ritual, but don't mind throwing one in from time to time.

A short strength training session (Lunch)

Wednesday: 4.3 Miles - The mill (AM)

Thursday: 4.0 Miles - Hall Ranch (Lunch)
First snow of the year. What a great day to be out! I'm actually excited about winter, with the exception of minimal daylight. Today was the first run in a while where I felt complete solitude.

2.3 Miles - Treadmill (PM)
Just a nice and slow shake out of the legs.

Friday: Off

Saturday: Veteran's Day 5K (AM)
1.5 Mile Warm up
3.1 Mile Race
0.5 Mile Cool Down

McIntosh Lake (Lunch)
4 Miles with Christine - Post race shake out

Sunday: 4.1 Miles - McIntosh Lake (PM)

Felt worse during this run than any run in quite some time. Overall, I was out of my normal routine, which I'm sure had an impact. I slept in a little, opting to forgo the Sunday morning run for an extra cup a'coffee (maybe 3) and read a while before church. I had planned to get a longer run in after church, but ended up having to head to work for a few hours. I was bummed that I didn't get a long trail run, as the short days are forcing me off the trails onto the pavement more and more. Although, Christine and I are heading to Alabama on Thursday for an early Thanksgiving, so I hope to get some adequate mileage in this week.

Weekly Summary - 11/7

Monday: Off

Tuesday: 4.1 Miles - McIntosh Lake (AM)
A little spooky running around the lake at 5 AM without a headlamp!

2.2 Miles - Neighborhood Loop (PM) + Strength training

Wednesday: 4.4 Miles - Neighborhood Loop (AM)
It was my second 5 AM run in as many days and I've thoroughly enjoyed both. I see that I need to get up a little earlier to get a longer run in, read, and get to work when I'd like. I'm sure the upcoming time change will make that 30 minutes much easier.

Thursday: 5.2 Miles - Neighborhood Loop (PM)
When my alarm went off this morning, I was feeling rough. So, after a few thoughts, I reset my alarm clock and dozed off for what only seems like seconds, but was actually an hour.

I went to the Chiropractor today at lunch. As I've stated numerous times in previous posts, I'm continually battling pain in my right ankle. I can tell that my foot strike is concentrated on the outside of the foot rather than exactly balanced, so I thought it worthwhile to get it checked out, especially since I have never done this before. Christine has worked with this particular chiro (both teaching her as well as getting work done from her) and said she pays a lot of attention to bodies being completely balanced, recommending not only adjustments but a mix of proper posture, stretching, strength training, and even PT in cases.

So, today my theories were confirmed that while both of my feet supinate, by right foot is worse that my left. She recommended orthotics as well as reviewing my total body alignment. I was a bit surprised at the price of orthotics and am somewhat hesitant to go down that road. I'm going to continue dialogue with Christine, my in house expert.

Friday: 4.1 Miles - McIntosh Lake
A quick run before dinner. We had squash and pepper fajitas, fresh Salsa from the Farmers Market, and a Fat Tire for dessert!

Saturday: 4.0 Miles - Rabbit Mountain with Christine
What a ridiculous day! I, as well as everyone else, cannot believe it is November 6th. It was a beautiful day to be out on a trail.....or picking up trash on the side of Hwy 36! Christine and I volunteered (along with a few other folks from work) to do clean-up with the Lyons Community Foundation. We spent the better part of the afternoon, making our way through the weeds to do a little bit for the community. It was great to be out, especially since Christine and I could volunteer side by side. What did I find that was most surprising? Definitely the amount of hammer gels, power gels and the like. For some reason, I thought that the cyclists (ok, I'm making an assumption) were much less likely to throw waste out the peverbial window than most, but I'm starting to rethink that stereotype.

Sunday: 7.4 Miles - McIntosh Lake with Christine (AM)

I'm really getting really tired of this darn ankle pain. I feel as if I have to change my stride, and hence foot strike, in order to compensate for the dull pain. Then, after a few miles of this compensation, I begin to feel a twinge here and there in other parts of my body, like knees and hips, where I then revert back to my original stride and foot strike. I feel like I'm playing this game much too often. After this mornings run, I've decided to give the orthotics a try.

Track workout: 5 Miles - Westview Middle School (PM)
Short warm up at 7:45ish pace
400 meters on by 400 meters rest
Ended with 800 meters on by 800 meters rest

Overall, I felt like this was a pretty decent week, running wise, besides the ankle issues of course. I'm finally getting a few early AM runs in, which both ensures I get miles in before my day starts and also ensures that I get ample time at home with Christine, even if work goes awry. I can definitely feel my fitness improving, as each mile goes by a bit quicker and easier. Although, I feel that I'm doing a little work to get there, which feels good in and of itself. And with that, I'm toying with the idea of running the Children's Hospital 5K this coming Sunday. I don't feel that my time will necessarily be at goal pace, which I've yet to divulge, but I'm a bit anxious to toe the line just to see how far I have to go. The decision is pretty much made, I just need to bite the bullet, even if my showing is not what I want it to be. Regardless, I'm having a pretty good time running right now and I don't plan to change course anytime soon.

Here's a little soul for this Sunday night. Sean Hayes

Halloween

After an afternoon trail run, Christine and I headed to a pumpkin patch, where we walked through the market and had hot apple cider. It was a great place to get us into the Halloween spirit.

We stopped by the store to stock up on candy, in thoughts of having a few trick-or-treaters. I was able to catch one amazing sunset around McIntosh Lake. Here are a few pictures from the day.

Weekly Summary - 10/31

Monday: Off

Tuesday: 7 Miles - Hall Ranch

An extremely windy day, but beautiful nonetheless. I wouldn't choose to work at 1 AM everyday in order to get a decent midday run in, but I'll take 'em when I can get 'em.

Wednesday: 5 Miles - McIntosh Lake

I'm really working to get the "run" dialed in. I'm still having continual right ankle issues and it doesn't make sense. I've taken days off, rested, ran slow, ran fast, etc and nothing seems to help. Today, I noticed that my right foot supenates much more than my left. I can actually see much more of my right calve compared to my left, which leads me to believe the pain is coming from a joint issue. The pain, or should I say discomfort, isn't at all unbareable, but I don't want to "run through" a problem and make it much worse over time. I'm thinking of trying orthotics, which Christine completely believes in. I'm not sure exactly what I should do, but I'd like to get back to those runs when everything clicks and feels good.

Thursday: 7 Miles - Hall Ranch

Friday: Off

Saturday: 3.7 Miles - McIntosh Lake (AM) with Christine
Left really sluggish and stiff on this run. Not sure if it's because of the day off yesterday or what, but my body felt really bad. What a beautiful day though. Christine and I have been enjoying being near the lake, which makes for nice morning runs.

7 Miles - Hall Ranch (Lunch)
Decided to head to Hall for a trail run, attempting to rid myself of this strange tension in my joints. I didn't feel the best of the initial 1 mile climb, but I started to feel a little pep as I moved on up the gentle uphill toward the Nelson Loop. I paused to snap a few pictures along the way, as these warm fall days are soon to be over. It's hard to believe I was running comfortably shirtless on October 30th. Ended the run feeling much better and looking forward to a trail run with Christine tomorrow.

Sunday: 6.5 Miles - Picture Rock (Lunch) with Christine
Neither Christine nor I was feeling very well at the start of the run. We settled into a nice, albeit slow, pace and enjoyed the rolling terrain. We were discussing desires. She asked, "what are the desires of your heart?"......and I went blank. I'm not sure if most people would have a million pictures flash through their brains, but my gray matter had zero spark. Regardless, it spurred on good conversation and we had another enjoyable run. I'm thankful for each of these jaunts with my lovely wife.

Here are a few pictures from my jaunts at Hall and our Sunday outing at Picture Rock.










































Here is the song that has been playing in my head on a lot of my latest runs.....enjoy!

YOUNG FOLKS

Picture Log

I haven't been able to run as much as I'd like in the last week. Christine and I were working hard to finish packing before our move on Saturday. My workouts during that time could be described as strength training, as I was lifting couches, chairs, beds, and boxes stuffed to their limit. Thankfully, most of Christine's family had come into town to help with the move. They were a tremendous help and it actually brought some fun to the hectic move.

Sunday afternoon, Christine and I were able to take her parents and sister for a hike up Green Mountain. You could see that they were captured by the beauty of the hike, especially Christine's Dad, who loves being the mountains and was taking pictures the entire time. I enjoyed being able to share a favorite trail with them and was able see it a little differently through their eyes.

Here are a few pictures I took during the hike.


























The last two days define why I lean away from planning, especially through the week. When working in the manufacturing industry, you never completely know how things are going to operate. Christine has planned some time with her sister and mother for Monday, so I decided to plan a long run for Monday afternoon. Well, my plans failed me, as I worked late, not getting home until around 8 PM. The break from work was only temporary, as there were problems with a piece of machinery, causing late night, or should I say early morning troubleshooting at 1 AM. I worked through the morning, but decided to head out around 11 AM, when I found it difficult to concentrate on the computer screen.

I decided to get a trail run in, even though I was working on less than 3 hrs of sleep and at least 5 cups of coffee. I headed to Hall Ranch in the midst of 54 mph wind gusts and sustained winds of over 30 mph (we have a wind speed monitor at work). I actually enjoyed being out, having the trail to myself.

Here are a few pictures from the trail:






































Lastly, we weren't the only ones in the country to have extremely high winds. Christine showed me these pictures from a local photographer in her hometown of Ludington Michigan. It shows the true power and beauty of Mother Nature.

Ludington Michigan Lighthouse