Weekly Summary - 8/1

Monday: Home - Alpine Loop
4.5 Miles

Tuesday: Off
Was definitely feeling tired and fatigued, with little to no energy. Was planning to meet Christine for a swim and was somewhat glad we settled for a nice evening walk.

Wednesday: Union Res + Alpine Loop
9.75 Miles
It seems that it takes me much longer to warm up when I'm doing a flat road run. Once I got the first couple miles behind me, I was able to comfortably pick up the pace. I'm still struggling to keep what I feel is a strong pace on my road runs. It's much easier for me to push harder on climbs when I'm trail running, then enjoy flying down a descent. Hopefully my overall fitness with improve with more time.

Thursday: Off

Friday: Rabbit Mtn
9.35 Miles @ 568 vert ft
Decided to run from work to Rabbit Mountain. I'm not exactly fond of all the flat road running I've been doing, but I've been fortunate to have the roads less traveled to chose from. I was definitely feeling slow on this run, at least until I hit the singletrack where I found some pep in my step. These "slow" runs seem to be a pattern lately.

Saturday: Lion Gulch
5.6 Miles @ 1300 vert ft
Christine and I headed up in the hills for a touch of cooler temperatures and hills. Lions Gulch was a beautiful run, very lush, with some challenging, steep sections, all of which were singletrack. There were few people on the trail which was a surprise for a sunny Colorado Saturday. We were greeted with wildflowers in the meadow around the Homestead, which was our destination. I must say, spending more time on the roads in and around Longmont made the beauty and serenity of the hills even more rewarding. If only I could experience the peace this brings daily.

Sunday: Neighborhood Run w/ Christine (AM)
4 Miles
I feel as if I rarely feel good running in the morning and this morning was no different. I felt tight and lethargic, sluggish and in general, pretty bad. It's times like these that I question why I run and if I'm ever going to improve. Luckily, not all my runs are like this and I'm able to keep going.
0.5 Mile swim @ sunset pool
Felt good to swim, as it's been quite a while.

Here are some pictures from our run at Lion Gulch:

Weekly Summary - 7/25

Monday: Union Res
4 Miles
Recovery Run - Very Slow

Tuesday: Off - Too much work stuff

Wednesday: Longmont - Around the neighborhood
8.6 Miles
Felt really good and pretty fast (although I wasn't). I read another runners blog who stated that after spending so much time in the mountains, logging tons of vertical, any semi-flat run makes you feel like the wind. I'd say I can definitely relate.

Thursday: Heil Valley Ranch
4.5 Miles @ 700 vert ft
I'm not sure what it is about me, but I seem to attract snakes. Most every time I go for a run, I see some slithery creature and today was no different. Early in my run, just after the service road turns into singletrack, I heard a tick tick as I was zoned out, thinking about the events of the day. For some reason I stopped, looked down, and saw that I had ran right by a sizable rattlesnake. As I moved a little closer to get a good look, it definitely made it's presence known, then took off up the hill, rattling the entire way. I absolutely love being in the outdoors, but it's extremely difficult for me to appreciate rattlesnakes place in the ecosystem. On a positive note, it let me know it was there, but never attempted to strike, even though I know I stepped just beside it. I guess we'll just have to try to live in harmony as I continue venturing into their territory. Other than snakes, the run was that stellar. I must have planted my right foot just right on top of a sharp rock, on two separate occasions, as pains shot through my foot and into my leg. Hopefully I didn't do any lasting damage.

Friday: Day off
Picked up Christine from the airport, busy day at work, then jetted to Larkspur for Jaya and Paul's wedding.

Saturday: Raymond CO
4.2 Miles w/Christine
It was nice to be up in the hills and even nicer to have Christine back after her week vacation in Michigan. After she told me that her Dad and Uncle pushed her when they ran together, I decided it's time for me to step it up a notch or two when we run together. Albeit, her Dad has ran the Boston 3 times and has a PR of 2 hr 46 min (I think), I can definitely increase the speed a bit.

Sunday: Union Res
5.3 Miles with Christine (AM)
Did not feel good. Had planned to do the loop, but I had to turn back due to stomach issues which left my body barely able to run.
12 Mile road bike with Christine (PM)
Chased the bike ride with a 5.3 Mile run while Christine was gone to the store. Actually felt good and was consumed with thoughts of my goals for the rest of 2010 and 2011. I started thinking about a marathon, maybe road but preferably trail, then thoughts of qualifying for Boston

crept in, then of course, an ultra, maybe a 50 miler. I plan to continue diving into my thoughts on goals, dreams, and all things in between. I think it just makes sense. All to often, we "wish" things were a certain way, but we do nothing to move in that general direction. My hope is that I can set goals for myself, whether they be visiting certain places and seeing certain things, partaking or experiencing events, or being a better husband, co-worker, etc, which will lead to a more satisfying existence, although, without a doubt, none of those things will ultimately satisfy.

New music for the week....I think my mom would love this one!

Paolo Nutini - Pencil Full Of Lead

Weekly Summary - 7/18

This week was a week of transition and adaptation. For starters, this was the first week of four where I'll be working, and hopefully completing, various projects at work. These are projects that have been in the planning stages for months, but from the first day, things didn't go according to plans. In many ways, my job forces me to be able to roll with the punches, so to speak. I have also been starting work around 6 AM each morning, which has totally thrown off my schedule. Actually, it's just caused me to get less sleep, as I haven't gotten to bed any earlier.

Another "transition" was moving from being 30 to being 31. This has been more of a mental transition. I'm not sure why one day makes much difference, but that increased number somewhat forces me to evaluate my life, where I'm going, what I'm doing, what drives me, what my goals are, etc etc. This prompted a conversation with my mother the day after my bday. We were just chatting about life and what's going on when I got the strange feeling that there was something missing. So I threw the question "what now?" at my mom and she was definitely taken aback. After a long pause, she said "Shane, I don't know." Our conversation moved from there to brainstorming about things she'd longed to do. It ended up being a great talk, and one that has been percolating through this gray matter of mine ever since. It made me think of my own goals, initiatives, and dreams, and question what they're rooted in and why they are there. I just hope this question and ones like it continually pop up, whether due to my own devices or random conversations!

The last transition that took place this week was learning to be a bachelor. Christine left Friday for a week vacation with her family in Michigan. It's amazing how much ones routine can involve another human being without you realizing it. The routine of which I'm speaking is a good one. One that involves eating together almost every night (sorry it's late sometimes Christine!!!), going on runs and bike rides, having Saturday morning coffee, etc. Christine and I try hard, and very much succeed I might add, in engaging one another in the activities that bring us the most joy....which tend to be the simple things, like the aforementioned.

As I transition to this upcoming week, I'll leave you with the activity summary for the week:

Monday: Rabbit Mountain - Indian Mesa PM
4.2 Miles @ 500 vert ft

Tuesday: Pond Loop w/ Christine PM
3.5 Miles
+2 Miles timed

Wednesday: Off
Evening walk with Chrisitne

Thursday: Hall Ranch @ Lunch
4 Miles @ 700 vert ft
Evening walk with Christine

Friday: Union Res PM
7.5 Miles @ 105 vert ft

Saturday: West Magnolia
1 hr 15 - Mountain Bike
3+ Miles Trail Run
With the 90F+ heat on the Front Range, I thought I'd seek the refuge of a bit cooler climate higher into the mountains. I had to work Saturday morning, so I left Lyons around noon, headed up Hwy 7, then Peak-to-Peak to Ned. It's was a solid 10-15F cooler, which made for a much more enjoyable ride and run. It was also great to be back on the bike. Although I plan to continue trail running for the majority of my activity, there will definitely be more road and mtn biking this summer. The trails at Mag were fairly flat, non-technical, but were super flowy. Good times!

Sunday: Longs Peak Trail
8.5 Miles @ 2900 vert ft - made good progress rather quickly until a storm blew in and it began to rain. With only 2 handheld water bottles, 3 Cliff Shot Bloks, and a base layer long sleeve, I thought it better to head back down. My fitness must be improving, as the trail seemed much more runnable than in years past. It took a few minutes to get into a rhythm, but once I did I felt comfortable with my pace (it was definitely slow compared to typical runs) and the altitude. I topped out at the 1 hr 9 min mark, with only a little more than 3 miles to the summit and was back to the car around 1 hr 45 min. I definitely feel that a summit in around 2 hr 30 min is doable. I can't remember how slow the trough, narrows, home stretch are, but I definitely want to give the summit another shot before the high elevation running season is over.

PM - Bike ride to Ziggi's - 3 Miles

Here are a few pictures from my weekend:


















Overlooking Union Reservoir, with the Flatirons in the background. Even though there's little elevation gain to speak of on this run, it's definitely a nice "out-your-door" run. It's all on dirt & gravel farm roads with minimal traffic and nice views.



















The eclectic little town of Nederland. The West Magnolia trail is just south. This town is infamous for it's yearly celebration called Frozen Dead Guy Days. If you want an explanation, just Google it....you'll get more than you bargained for.


















A view into Rocky Mountain National Park, from the junction to Bear Lake on Longs Peak Trail.

Move

I'm dressed in a tux, with a size 9 shoe on my 10.5 foot, keeping my posture as proper as possible, watching one of my best friends make vows before the Lord, and pain is radiating throughout my body. Ok, maybe not pain, but definitely discomfort. I've only been standing for 35, maybe 40 minutes, and it comes to me.....I'm not made to be still. I was designed to move. Simply walking down the aisle at the end of the wedding felt so good to me. I couldn't help but think of the times I've ran for hours, without even the thought of fatigue, discomfort, or relief and here I am, having to mentally keep focused.

Less than a week later, Christine and I arrive at 10,200 fasl in Leadville and my chance to see how well I can move....move up a mountain to be exact. We made our home 3 miles outside of town in a roomy tent, waking up each morning to sub 40F temperatures and the smell of camp fires. On Saturday morning, we made our way to the 6th Street Gym to check-in for the Leadville Heavy Half Marathon. Starting at 10,200 fasl and climbing another 3000 ft, this 15.5 mile race was not something I took lightly, but was excited to test my legs and lungs.

Right out of the gate, I started too fast, which has always been my problem in bike races and seems to be carrying over to running. This time though, I slowed my pace after the first mile and settled into what I felt was a sustainable speed. There was a couple guys that sped off quickly, but I kept my eyes on a majority of the lead pack the entire climb. It was interesting to see people's various strategies, as some walked the steep sections early on in the race. I felt it better to run everything down low, although at a snails pace, and was forced to hike sections up high.

I didn't stop at any of the aid stations on the climb, trying to focus on consistency in breathing, which is almost impossible at altitude. At the top, I grabbed a PowerAid and a Cliff Shot Blok, then sped down the hill. I must have gotten my second wind, as I passed a couple guys on the initial 3 miles descending. But that second wind was fleeting, as I was totally gassed on the only short climb during the second half of the race and watched those same guys trot by.

I crossed the finish line 16th, which I felt ok about. It was a great learning experience to see how my body reacted to the altitude and spurred me on to experiment with other techniques when racing a high altitude, high vertical gain race. It also showed me there's no substitute for the long run and the long run must make more of a presence in my weekly routine if I'm ever to run what I feel to be a good race.

Although the primary motive for coming to Leadville was race, the most enjoyable part of the weekend was spending time with Christine. We spent time reading and relaxing Sunday morning at Provin' Grounds Coffee and Bakery, then headed out on a nice bike ride around the old mining town. We packed up camp by noon and headed over Independence Pass, which we thought very fitting (it was July 4th)! We made quick stops in Aspen and Glenwood Springs, then were home bound. We spent the 3rd day of our long weekend (why can't I work 4 days a week every week?) trail running (man were my legs toast) and grilling (I can't believe Christine ate a bratwurst)! Here are a few pictures from the weekend.



















A creek near our campsite, showing a picture of the beauty that surrounded us most of the weekend.


















A side street in Leadville, with Mt. Massive looming in the background.


















If only I were good enough editor to erase the cars and pavement, and replace with horses and carriages in the picture, it would take us back to the Gold Rush and the booming town of Leadville.


















One of many beautiful views from Independence Pass. I remember my first time driving over this with my friend Walker. It's still hard to believe I actually live here!























Aspen.....what else can I say?

Lastly, I'll give you some insight into what was ringing in my ears during the entire Leadville Heavy Half Marathon. I actually heard the song on NPR a few months ago and it seems that it's everywhere now.

http://www.youtube.com/watch?v=PGrx6etMl0w

Weekly Summary - 6/20

All in all, I felt that this was a good week for running. I increased my long run on Saturday by a couple miles, still managed to get some good vertical in and I felt great. I definitely could have added some mileage and vertical that day, but the temperatures were steadily increasing. Christine and I are heading to Raleigh Friday morning for Keith's wedding, which means my weekend long trail run is not an option. I hope to knock out a good 12+ miles with 2000+ vertical Thursday afternoon to supplement for the busy weekend. Christine and I will definitely sneak in a few runs in NC though.

Here are the numbers for the week. I've got one more week to stay strong then head into a bit of a tapper.

Monday: St Vrain Track
3.5 M
Knee feeling pretty bad so didn't want to push it.

Tuesday: Indian Mesa w/Christine (Lunch)
3.5 Miles @ 400 ft

Indian Mesa + Thompson (PM)
5 Miles @ 650 ft

Wednesday: Off - Allergies causing havoc with me

Thursday: Indian Mesa + Thompson (PM)
5 Miles @ 650 ft
Nice cooling, late evening run

Friday: Heil - Ponderosa Loop
7.6 Miles @ 1148 ft
Saw a couple of wild turkeys on my run. It's a lot of fun to continually see wildlife on my runs. Just another thing that makes cruising through the trails so great.

Saturday: Heil - Ponderosa Loop + 2nd Wapiti Climb
12.6 Miles @ 2000+ vertical

Sunday: Pond Loop with Christine (AM)
3.5 Miles


Over the past year, I've really simplified my running, getting rid of the iPod, socks, sunglasses, and even a shirt when the weather permits. Although I don't have speakers stuck in my ears, there's definitely music playing. Here is the song that I just can't get out of my head:

http://www.youtube.com/watch?v=4BJDNw7o6so


A couple of pictures taken from Rabbit Mountain Open Space

Weekly Summary - 6/14

I feel as if my exercise is getting back to something in the realm of consistency. Mentally, I've committed myself to running the Leadville Heavy Half. It's basically a half marathon (13.1 miles) plus a bit more (2.1 miles) with a little elevation gain (~3000 vertical ft) and a starting elevation of 10,200 ft above sea level. It's a little intimidating when I think about it, but I think it'll be a fun race and hopefully the vertical I've been getting in will pay off.

Lastly, here are the weeks numbers.

Monday: Mesa Trail - Boulder
4 Miles @ 400 vert ft

Tuesday: Indian Mesa AM
3.5 Miles @ 500 vert ft
Indian Mesa PM
3.5 Miles @ 500 vert ft

Wednesday: Pond Loop
3.5 Miles

Thursday: Rabbit Mtn
Indian Mesa + Thompson Overlook + Road Climb
7 Miles @ 800 vert ft

Friday: Off

Saturday: Picture Rock w/Christine
7 Miles @ 300 vert ft
Beautiful day....cool, low hanging clouds after the recent rain with no one on the trail

Sunday: Union Res AM
6.5 Miles @ 100 vert ft
Mesa Trail PM
4.5 Miles @ 400 vert ft

Thought for the Day - 6/10

"The hardest thing in the world is to simplify your life....it's so easy to make it complex. The solution may be for a lot of the worlds problems to turn around and take a forward step." -Yvon Chouinard

For me, simplicity seems to be something unattainable. The more I try to simplify things, the more complex they get. Regardless, I think often times, the simplest approach is the best, yet it's usually the last one I choose. I really like the quote above from Yvon and thought I'd share it, as it continues to percolate in the back of my head.

More good tunes to share......http://www.youtube.com/watch?v=51veCRLN9hc&feature=related