Yoga

Went to the Y and did Yoga today, Susan's class. Good class I just felt kinda out of it today.
I did some stretching, abs and jumped on a bike a bit before class.

Busy at work, getting ready for my trip to Maryland next week. Hope to get some running in, probably have to go in the morning. Near the Germantown area.

Congress Park - 5 Miles

Ran the congress park route today with the group at lunch. A big group today. 12 of us. Sharon and Alicia joined us too. Hadn't seen Sharon in a while, she's a really good runner who does a lot of multi sport events, duathlon and triathlon, trains with Alicia quite a bit.

It was a fun run. Good group, weather cleared just before the run, sun came out and it warmed up into the 50's. Crisp fall day with the leaves turning or falling, covering the ground. Feels good to run easy and for fun with no schedule or race on the horizon.

Lots of talk about the races this weekend and upcoming races for some (Matt), the Rockies, Broncos, politics a bit of everything from such a large group. My legs felt good today, no soreness, not quite 100%, but more spring in them.

5 Miles 42 Minutes.

Cross Train at the Y

Went to the Y at lunch and lifted weights and cross trained (rowing and biking). Stretched some and talked about the weekends races with some of the guys. Great Job everyone, summary of the results are posted over on the prostates site. www.pickledprostates.com

I looked at a Calendar today, and if I start training for "Reals" on January 4th, 2010 that would put me on a 15 week schdule to Boston 2010.

Sunday Morning Dog Run

Ran with the dogs this morning. Lucy and Levi. Been a while since I ran with the dogs. They needed it, they've been going stir crazy in the house for a few days, everyone being busy and the bad weather.

Original plan was to drive down to the Old library and let them run free at the dog park with me for a few miles. I could not find my keys, thought Gina had them at work, but found them later in the bed??? I could not find the extra key or get ahold of Gina so I just ran from the house. Didn't want to go over 5 miles, so we stayed in the Piney Creek neighborhood. We ran over by the high school and on the practice fields then down by the club house and back home. Easy pace the whole way, I let them stop a few times and be dogs and do what dogs do.

It was in the 30's, but warming up and the sun came out just as we were finishing.

My left outer knee was kinda hurting. Felt like I tweaked it, but I haven't done anything to tweak it, so it must be a running hangover from the Marathon last week.

Oh, and the dogs were tired and mellow the rest of the day after the run.

5 Miles 43 Minutes

Duck Pond Easy 5

First run after marathon. 6 days off running.
Felt good to run again, but definately wanted something easy.
It was nicer today, sunny in the 50's.
Alicia joined me at the 7, nobody else ran today. We talked about my marathon and her races and upcoming training schedules.

Legs were dead and quads were tight and sore epecially around knees. Left heel hurt

Good Luck to the people racing this weekend.

Chicago Marathon - Jay, Jeff and maybe Matt
Long Beach Marathon - Mark

Kona Iron Man - Steve Cav

Moab other half - Bob B

And Zach who is running the Northglenn CC Meet at 3:15, on my way to watch him...

5 Miles 44 Minutes.

More Post Marathon Recovery

Dreary Day in Denver today, good day NOT to start running again. Cold in the 30's and rain/snow mix.
I went to the Y, stretched, rowed and did some weights.
Talked to Jeff about Chicago. Could be snow for them on race.

I updated my St. George post below with thumbnail photos from the race that match the section of the course and some captions.

Weather is supposed to clear up and first recovery run tomorrow hopefully.

Post Marathon - Recovery Recap

As much as I hate to bump down the St. George Marathon Post. I'm behind in my blog and here's what I have done since the Marathon, recovery wise...

1) Not RUN!
2) Rest...
3) Celebrate...
4) Talk to other runners and friends about the race...
5) Cross Train at the Y, row, bike.
6) Massage
7) Yoga
8) Stretching

Here's a link to my St. George Marathon Photos.

And here's a recap...

Saturday
Drove to Las Vegas early, could not sleep after Marathon. Tried to get an early flight back to Denver, but no go with Frontier. So sat at the Airport, drank a few beers and answered texts and phone calls from people about the Marathon.

Sunday
Slept well, woke up sore but happy. Laid in bed and thought about the journey to get to Boston over the years and how now it was a reality. Went to the Denver Dallas Game with the family and met some friends from Albuquerque the Armillos. We dressed in our cowboy gear (Gina, Zach - Whitten, Brittany - Barber and me - Romo) and had great seats, lower level, not many stairs to go up and down (thank god). However the cowboys lost and we were taunted as we left. I still had a smile on my face though.

Monday
Back to work, although I could have taken the day off. I felt good, more sore than Sunday, but rested so I went to work, not wanting to get behind and save a vacation day for something more fun. Went to the Y at lunch and saw all the runners, got lots of congratulations from them and other Y people. A lot of them know the heartache I felt last year and Denver and the struggles I've had this year with injuries and disappointing races and how I wanted to qualify for Boston. Thanks Guys and Girls! Did a lot of stretching and hopped on the bike for a bit to loosen things up.

Tuesday
Went to the Y and Stretched, did some weights and also rowed and biked. Felt a lot better, only a few tight/sore spots. After work I met Greg from Oklahoma for a quick beer and then went to Tara for a massage. It was good to tell Tara some good news for a change. She took my last couple of race injuries (Moab and Mt. Evans) kinda hard. The massage was really good and she worked my calfs and quads. Definately recommend a post race massage a couple of days after the soreness to help push the toxins out.

Wednesday
Went to the Y, talked to Jay some about his first Marathon, Chicago on Sunday. Did some abs and stretching and talked to Jeff about his umpteenth marathon, also Chicago. Then went to Sharon's Yoga class. Great class, very challenging, stretched things out and got the blood flowing. Need to hydrate more I think to flush the rest of the Marathon toxins out, soreness is almost gone. I felt like I could have run easy today if I wanted to, especially because the weather is so nice today and supposed to turn nasty.

I am targeting Friday for my first post Marathon run. An easy 5 mile duck pond, that will be 6 days after the Marathon.

Jeff told me I should take a week off and 1 day off for every mile in a race before you go hard again. That's 26 days, I don't think I can wait that long.

St. George Marathon - 3:19:24

I did it....Qualified for Boston and broke 3:30 and PR'd. I did not know I had a 3:19 in me though. That really feels good, so good to have something positive after all the training and running and injuries and disappointments of the year (as my blog can verify).

I really enjoyed the race, from the moment I crossed the start line to the finish, it was by far the most enjoyable marathon I've ever done. I never got to that extreme fatigue stage that I usually do and no Injuries or cramps. I got to say the 3 week taper and rest probably was the difference. Turns out the relay legs instead of a long run 3 weeks out worked out well too. Also running with the Garmin was a big help, I could constantly monitor my pace and speed up or slow down trying to stay between 7:30 and 8:00.


Pre Race...

I did not enjoy the pre-race. I tossed and turned the night before, filled with anxiety and worst case scenarios running through my head. I don't think I ever actually slept a wink. The alarm went off at 4:00 and I was up, thank god I did not have to lay there and worry any more, I think that is the worst part for me, the night before. I got on a bus around 4:45 and took it up to the start around 5:15 an hour and a half before the race. It was really hot on the bus, so I was peeling off layers and gloves, but nobody else was, so I thought, maybe I have a fever and am sick. Ha more anxiety. We get off the bus at the start and it's 33 degrees with 15 mph wind from the north. Cold! They set up bon fires every 20 feet or so and light them for runners to stay warm. Reminded me of a bunch of hobos around a fire, only about 100 different groups. I went in and out of the fire area when I got cold. I was shivering and thinking how my muscles would be tight and I would have a bad race. There was a cool announcer there who gave a lot of St. George marathon facts and kept us entertained. The porta potti lines got long and merged into the fire circles. I did not do a bag check, those lines were long too. Instead I wore old clothes and disgarded a layer before the race and during it. I took some gu 15 minutes before the start and went to the woods to use the bathroom. That was another weird circumstance, men and women in the woods peeing before the race, no shame because you gotta go before the race, kind of a bond that runners have with each other.

Pre Race Dawn, outside the Hobo Village Fires warming the runners

The Start...
I got in behind the 3:40 pace group, mainly because it was the easiest spot to get in, but also because I wanted to start slow. The race starts and it took about 4 minutes to cross the start, but could pretty much run at pace at the start. Unlike Dallas last year. It was dawn, so there was some light but not a lot, still cold, but it felt good to be running finally. People were tossing clothes to the side along the highway. Some people had plastic bags and were tearing them off and leaving them on the road, which was bad because runners were tripping over them and you could not see. A guy behind me started yelling out load to not leave the bags in the road. The 3:40 pacer had gotten ahead of me with the other runners entering the course from the sides. I caught him at about 2 miles. I missed the first mile split, but caught the 2nd one 15:42 perfect.

Miles 3 - 7
These miles roll down hill and it was getting light. I shed my headband and put my gloves in my pocket. I got into a good pace and felt good, easy to do this early in the race. I tried not to let my pace go faster than 7:30, keeping it under 8 was no problem at all. I knew there was an uphill section ahead, so I wanted to bank some time. I also wanted to catch the 3:30 pace group, who started way ahead of me. I finally caught them about mile 5 and ran along them for a while. They were doing about a 7:30 pace which surprised me, that fast that early. The guy said he was making up time for the slow start, when he got to mile 5, he said too fast and they slowed a bit and I pulled away. I thought. I better not see that guy again or I'm in trouble.
Each mile mark had porta pottis, a sign and a big Silver Star balloon so they were easy to spot from the distance. The Odd number mile markers from 3 on were also aid stations. The road is mainly straight so you can see pretty far ahead most of the way.
I was banking time with a sub 8 pace, that I might need later. As long as I didn't burn out or hurt something. I had a couple minutes above pace at the 7 mile mark.


Early in the race, after shedding a couple of layers.

Miles 7 - 13
Just past mile 7 there is a huge hill climb, the largest of the race for about 1/2 mile it is steep, not mt evans steep but steep. I was ready for it. Jill had run this race last year and told me about the course several times as we have run together over the year. I wanted to stay around 8:30 and average 8 over the mile. I passed a lot of people on the hill. Several people were walking it, which surprised me for the pace we were running. The altitude was around 5000 feet so it was great for me, maybe not for flat landers. When you get to the peak of the hill it dips down but continues to climb and dip through mile 13. So you give back 500 feet that you got from the first 7 miles. My pace was averaging 7:50 - 8:15 on those uphill miles, so I did not bank much extra.

Feeling good about half way through

Half way
At 13.1 I was at 1:42, only 3 minutes ahead of pace. The good news was the uphill was over and now there was a lot of downhill ahead. As it turned out I ran the 2nd half in 1:37 so a negative split by 5 minutes. I was confident I could do 3:30 if I did not get injured.

Since the road is closed, a lot of people put up signs on the road for family and friends, that was kinda neat. Also amazed at how much clothing was discarded along the way. I left a hoodie sweatshirt, a long sleeve shirt, gloves and a headband myself. At various points there are cross streets where fans would be to cheer. But for the most part it was just us runners. One thing I like about it is, only marathoners are running, not halfs or relays, so we were all doing the same thing.

Miles 13-20
This section was very pretty with some neat rock formations and contrast. This was also a fast section, my pace fell below 7:30 but I was holding it comfortably, trying not to go too fast. I met a lady Christie from Evergreen, she was very friendly and chatty. Her 2nd St. George. She was fast on the downhills and I would catch her on the uphills. I talked to her on and off as we met up with each other. As it turned out we finished within 2 seconds of each other on the chip. At the aid stations they were giving out icy hot in paper plates that you could grab as you ran through. I grabbed some and put it on my calfs as I ran, just in case. They also had Vaseline and nurses and medics, very good support. As were the water/gatorade with food and gel at some. I took gu at 5, 9, 15, 21, probably could have used one more at 23.

Chasing Christy from Evergreen, she was friendly, chatty and knew the course from running it before. We finished 3 seconds apart on the chip time.

Mile 20-23
I had heard from Jill and others that it really drops in elevation from mile 20-23. You can see St. George in the distance and know you are a 10k away. It got fast on this stretch for everyone, I tried not to let myself go too fast, but did not want to restrict my quads too much, they were starting to ache, as was my right knee, runners knee, I had some problems with it last winter. I was reminded of Denver, seeing all the runners cramp or come up lame. I was 8 minutes ahead of schedule with 6 left, so I started getting confident in reaching my goal, but cautious about an injury. One guy in particular I remember pulling up lame and cussing and stopping, I could feel his frustration, I had been there 1 year ago.

Fast Downhills after Mile 20, my feet hardly touched the ground.

Mile 23 - 25
These miles were fun, as the road flattened out some and you ran into town. Lots of spectators. It started to get a bit hot on the wide streets of St. George. I did these miles under 7:30. I started to back off and coast in and enjoy the last part without injury or worry, then realized I was within range of 3:20. My Nemesis from last year. Could I really break 3:20. If I held 7:30 for the last 2.2 miles, I could.

Getting Close in town, St. George, UT

Finish
The last mile seemed long, I felt slow and fatigue was setting in. I was ready to finish, but I was also excited. I was definitely on pace for a sub 3:20 and wanted it, even if I pulled up lame and had to walk across I decided to go for it. It seemed to take forever to get to the finish, a few turns and then a long stretch of about a half mile at the end. I could see the balloons, the crowd cheering. It was great. I always have calf cramps at the end of the marathon just before the finish. I tried to focus on my pace and legs, not to push too hard and cramp. Right at the very last, my right calf shot up with a cramp, about 20 feet from the finish. I pulled up and limped through, but the cramp died as soon as I stopped. I did it. 3:19:24. I was so happy. I just stood there kind of stunned. A medic asked me if I was OK, I said, "Yeah, I'm just stunned".

Home Stretch at St. George and Finish. Chip time 3:19:24

Post Race
I was so happy. I went through the shower/mist area to cool off and then headed to the post race. Nice post race area. Ice cream, food, soda, fruit. Runners only allowed. One guy was passed out there with a crowd around him. Scary, they ended up taking him away in an ambulance. I went to the results tent and they printed out a sticker with my time 3:19:24. I was so happy. I sat down and ate my ice cream and soaked up the sun and thought about the long journey it took me to get here and qualify for Boston.

Post Race Smiles - Felt so good to reach this goal!

I was stranded at the race, there was no shuttle back to the hotel that I could find and it was a mile and a half walk. I eventually started walking and regretted it. I hurt everywhere, quads, knee calfs, feet, blisters on my little toe. Miserable. I stumbled across a nice lady and her kids (5 of them) in a min van. She had just asked another guy walking if he wanted a ride and he said no. So I asked her for a ride to the holiday inn, she said OK and I got in (turns out she knew the other guy she offered a ride to). The van was full of kids, the mom said they were from salt lake. They were all so nice, asking me about my race and if I PR'd and qualified for Boston. Their dad had just run it. They dropped me off at my hotel and I could not wait to get a shower and send out text messages to family and friends about the race..

St. George Marathon 2009 Online Results

Garmin Watch Data for Marathon

St. George Marathon

3:19:24. Qualified for Boston. Yes. Felt good the whole way. Great course, was built for my running style. Recovering in the hotel now with a big smile on my face before I head back to Denver tonight. I'll write it up when I get back.
From Dennis via BlackBerry

Blog from Blackberry

Testing my blog from blackberry.
I plan to do a post race blog with results from my blackberry from St. George. So today's blog is a test.

Was busy at work today and also gathering info for my trip. Flight leaves at 8:10 am tomorrow. Packing my bag tonight. Gina taking me tomorrow morning.

Went to the Y for a short workout of stretching and chatting. Talked to a few runners and ex runners. Thanks to everyone for all the luck and confidence you've thrown my way.

1 more day...
Sent via BlackBerry

Yoga - Rest Day

Took a rest day today, but I did go to Yoga. It was a good class. She changed the class name to something else but I forget what she called it. It was intense. That class has thinned out and I think it's because the intensity has increased since I first started it 8 weeks ago. 3 People walked out during class. Sharon was a bit upset about that.

I held back on some of the poses and wasn't as agressive as I usually would have been, I did not want to stress or strain anything that would impact my running on Saturday, but did want to get some Yoga benifit.

I feel like I'm on the verge of a cold, but maybe I am just hypersensitive. Felt that before Dallas last year and felt bad the morning of the marathon and through the first 5 miles of the marathon. I got sick the day after. I took Gina to the Rockies game tonight, it was nice at the start and then got cold, the front moved in and the wind was really bad. We were on the club level so we were shielded some, but I should have known Colorado in late September at night. I was sitting there in shorts and a sweatshirt, half shivering, with my nose running thinking, I don't want to get sick just before the marathon. I went upstairs to the bathroom and one of the ushers opened the doors looked at me and said "You must be freezing, I hope you don't catch cold". Just what I needed to hear. It was good game though, Rockies won 10 -5, 1 game away from winning the wild card.

The worse thing about a marathon for me is the anxiety and concerns leading up to it.
2 days to go...

Light Track Workout - 4 400's

Went to MHS track at lunch with the group, did 4X400 at 77-80. With a 2-3 minute recovery for each. 2 miles easy to the track and then 2 miles back. It was hot, around 80. Reminded me of summer. Most marathon training plans have you do some 400's the week before the marathon. I felt good and held back on them during the first 200.

Good group today. Jay, Pete, Alicia, Matt, Scott. Jay and Pete did 800's. Nobody did an intense workout though except Jeff who stayed and the Y and did Yasso's on the treadmill. 10 800's at 3:15. So put Jeff down for a 3:15 marathon.

This will be my last run in Denver, and maybe my last run period before the marathon. I might do a couple of easy miles on Friday when I get there.

I peeked at the St. George forecast, looks like a high in the low 80's for Saturday, this cold front is moving through there too. I hope that holds or maybe the front will hang around a bit and it will be even cooler.

5 Miles 41 minutes 4X400 at 77-80

Marathon Tempo Run - 6.5

I saw in the paper where St. George, Utah was suppopsed to be 100 degrees today. That concerns me. If it gets anywhere near that hot during my Marathon, I am dead.

I decided to do a familiar route my house short loop into CC Park and back through Bellview to home. There are some decent hills there. I waited till it got pretty warm at 11. Wanted to run at or below race pace in the heat.

I wore my garmin and tried to steady my pace around 7:45. Would speed up if it got above 8 and slow down if it got below 7:30. My strategy for the actual race.

The heat got to me a bit around 4 miles. That and the hills and the uphill. My stomach started hurting again (like last week). That really concerns me too.

I finshed the 6.5 miles in 49:55, a 7:40 pace, a bit faster than I wanted. There was one mile on the uphill coming out of the park where I had an 8:05 mile, that was the one with 2 big up hills. Last year before Denver, I did that same run in 50:31, so I feel good about it time wise, the other effects, not so good.

Garmin Watch Data for Run

6.5 Miles 49:55

Duck Pond and Needles

Ran the city park duck pond route. 5 Easy with the guys today. Big group today, nice day.

Later in the afternoon I had acupuncture with Allison at her new office over by Colorado I-25. It was an intense session. She treated my left heel, both calfs and right hip. On needle in paticular in my right thigh/outer leg was very intense. She hooked up the electricity to my calfs, they were pulsing pretty good.
When she took the needle out of my right thigh, it really zapped me, I came off the table for a sec. I was sore after. Hopefully this will help with my calf problems for next week.

5 Miles 41 Minutes

Wash Park 7

Ran the Wash Park 7 Mile route. No middle 3 and No uptempo.
Ran with Scott and Dave Chipman, which was a bit uptempo with those 2 a couple of 7:30 miles in there. Jeff and Craig M did a middle 5.

Matt joined us at 6th on the way back. He thinks he got H1N1 during the relay, discussed with his doctor but didn't get tested. Had all the symptoms 5 days of fever.

I had some left heel pain today, while running even. 9 days till St. George, I need to get that in check. Looking at my 2008 running log before Denver Marathon last year, I had that the same heel pain also and I ended up tearing my calf muscle in that leg.

Yoga and Wts

Went to the Y at lunch. It was cold and rainy, it was an off day for me anyway and I was glad. Matt and Pete hit the treadmill in the Y. Tom and Scott went outside, not sure who else.

I did some stretching and then some weights and went to the 12:30 Yoga class with Sharon. She asked what we wanted to do and some lady said sun salutations, so that's what we did. Lots of them for about 45 minutes with no break. It was a challenging workout. I looked over at the lady who asked to do them a few times and she was breaking the poses quite a bit. She was recovering from a collar bone break also, did she know what she was asking for? Oh yeah, no judging in Yoga.

I like Sharon, she has a lot of energy and a good attitude about Yoga and working out in general and she finally knows my name. The class was smaller today so she was able to give more individual correction, especially to those that need it like me. At one point she was trying to get us to do this difficult triangle twist pose with a bind and using straps and the whole class was off and confused and everyone doing different things. I was just kinda kneeling looking at her and she says, "Well this isn't working out like I thought, what a cluster Ff..., what a CF this is". I started laughing so hard because that's exactly what it looked like with everyone twisted around and confused and going in different directions.

Cheesman Intervals

Ran 4 1/2 mile intervals at Cheesman today. 4 of them.
It was cold and rainy at the start, didn't want to add the additional time and miles for a track workout, so chose Cheesman. I ran them all under 3 easily, held back a bit. The footing was a bit rough and muddy with the rain, don't want any injuries this close to game day.

Alicia ran with us today, she ran easy around Cheesman, recovering from her race. She brought me back a neat ITU World Championships hat from Australia. Thanks for the hat Alicia, that was nice, it's even an Asics brand.

Craig C caught up to us at Colfax and ran the intervals with me. He's starting to get healthy again, first time in a while.

Had an 80 minute massage after work. It felt great. Tara found a few spots in my legs I didn't know were sore. She worked out some knots. Worked on my back and neck, which helps me relax and run. Last massage before the marathon.

Cross Train

Weather Change in Denver today, cold and wet in the 40's, snow in the mountains. Good day to stay in at the Y and cross train. Rowed, Biked, did some Weights and stretching.

Feeling better. Needed more rest I think. St. George is getting closer.

Weekend Wrap up

Got behind on my blog again, so here's the weekend re-cap.

Friday, ran the duck pond easy with Andre and Craig. Nice day, nice easy run.

That afternoon went to the Liberty Bell CC Meet.
Zach ran varsity, he PR'd with a 19:11. Way to go Zach, you beat my 5k PR and took almost a minute off your PR.
Also saw my nephew Dan run for Eagle Crest JV, he did 19:33, also a PR for him.
Then I watched Jack and Jill run in another JV wave, that was fun. Jill did a great job pacing Jack.

Saturday, I was really tired and congested and thought maybe I was getting sick. I took 3 naps during the day and still was falling asleep at dinner and after dinner.

Sunday woke up with a stomach ache and still had the congestion and was groggy from the benadryl I took the night before. So I got a late start on my run. it was hot, too.

I started getting dizzy from the running and heat and the stomach ache did not fade away, I meant to do 14 at marathon pace (sub 8) but cut off the run at the 5.25 mile mark and ran back home through the dog park entrance to give me 9. I did hold the pace, but it was not fun.

I need to rest, hydrate and taper next week, if the marathon were today, I would have been in trouble.

Middle 3 - 7

Ran the Middle 3 today. Pete, Jay and Tom ran it also.
Scott, Craig M, Craig C and Dave took it easy today.

It was cooler, but I wasn't really in a middle 3 mood, but knew I should do a tempo run this week, plus wanted to see where I was. I felt flat actually, legs were a little tired and not much energy or enthusiasm to run hard.

So I was suprised when I ran 18:21. I was thinking closer to 19. So I feel pretty good that I did that when I was feeling flat.

Garmin Watch Data for Middle 3

When Jay finished, he did his usual hack and cough, sounded like he was going to throw up. Then Pete and Tom sprinted the finish, Pete edged Tom and then grabbed his knees and threw up twice. A rare occurrence on the middle 3. We all applauded, that he ran hard enough to throw up at the end. I told Pete that deserved a picture of him on my blog today. Nice work Pete!

Pete ran his guts out today at the Middle 3.

Found out that Jay threw up at the end of the relay at the finish. He finished really strong, didn't know it was that strong though. So Jay gets a half a picture (above) since I didn't actually see it.

I felt like throwing up after my last 2 relay legs, but didn't quite get there. I feel like I shortchanged the team.

7 Miles - 18:21 on the Middle 3.

We also had an incident with a lady and a dog on the sidewalk as we were running up 16th. She looked over her shoulder at us running toward her (6 of us) and panicked and yelled "wait let me get out of the way" and pulled her dog to the side. She then gave us a piece of her mind as we stood at the light, telling us how it wasn't safe to walk your dog and we almost ran her and her dog over. She said we should have said something like skiers do when they are passing. We just looked at her and smiled, of course Dave said something. Total overreaction. We run past hundreds of people and have yet to crush anyone or their dog. We run around not through. Funny, like she never saw runners on the sidewalk before.

Rest Day - Yoga, Wts

Took a rest day from Running, I am "tapering" after all. Went to the Y and did some weights and then went to the 12:30 Yoga class. Kelly substituted today, she is really good, probably the most flexible yoga teacher I've every had. She is very energetic and kept us moving the whole time, which is what I like. I was sweating some today (and I didn't run first). I might try to take her morning classes, but they are so early.

Jay's wife Gina was in the class too. She does a lot of Yoga but has missed that class since I started doing it. We chatted a bit, she got some bad scrapes on her elboys from a different Yoga class from doing Dolphin on the Matt. Anyway we talked about getting Jay to join us, she said after he runs Chicago.

Wash Park 7 - Easy

The Monday after the relay is always a fun run. Lots of relay stories and a lot of people show up. So much fun that I let Andre twist my arm and I ran 7 easy. More than I should have probably, still being sore from the relay (calfs, quads). But it was easy and a nice day and lots of relay stories to share. About 10 runners, but we split into cheesman, congress and wash park groups. Jeff, Andre, Jay and I ran the Wash Park.


I put up more info on the relay on the pickled prostates site with a web photo album.

http://www.pickledprostates.com/

7 miles, 58 minutes

Colorado Relay 2009

The Colorado Relay was this weekend. As usual it was a blast. Extra fun this year because we had two teams racing , Pickled Prostates v5 and Somewhat Pickled. The Somewhat Pickled was a team of first timers. It was fun watching them put the team together and run and also interact with them on the course and watch them finish.

This is my 5th relay, and I love it. Each won is different in it's own way and an experience with memories I will always cherish. Both teams did really well this year. The Pickled Prostates finished in 22:07, 1st in Masters Division (Yes!) and 4th overall. We have won the masters 4 out of the 5 years I've run it and finished in the top 8 every year. The Somewhat Pickled finished in 23:30 ?? , 2nd in the Mixed Division and finished 11?? overall. I need to get there numbers from someone and update, but that was close

Official results are not posted yet, but I will update my blog when they are.

I will also update the pickled prostates site with team information later.

The weather was really nice this year. Mostly Sunny, cool running weather and not too cold at night.

Below are Posts for each of my legs with the time/date stamp of when I ran them (not when I wrote them). If you want the whole story beginningto end, use these links.

Leg 3

Leg 13

Leg 23

Colorado Relay Leg 23

After we finished the Vail exchanges. Jeff, Steve and I went back to the Vail house to rest before our final legs. We figured 2:30 would be when we needed to leave based on our current time and predictions we were about an hour ahead.

I took a shower and went straight to bed when I got back. My stomach was really hurting. I could not sleep but it did feel better to lay down and rest. I ate all the rolaids I had in my bag and lay there thinking about the 6 miles in my final leg. From Blair Ranch to the Shoshonee power plant rest area. This is the only one of the Gleenwood canyon legs I have not run.

When we got the call from Van B that Steve R was on Course at 2:00, Steve C and I got everyone up at 2:15 and out of the house by 2:30 and at Eagle High school by 3:15. It was cold and dark and the middle of the night. These are the legs where you don't want to run, but you do because you are on a team and you have to give it your best. My calf's were very tight and felt like each had a knot. My stomach hurt , but there was not question that I was going to run as hard as I could. The only good thing about leg 3 is it's your last leg.

I took the exchange from Andre and took off. It was 5:00 am, still dark and cold. I decided to start my watch, but not look at it. Just run hard and not agonize over every mile and pace. I started good, but then the stomach pain came back about 5 minutes later. I grabbed my side and just ran. There were several runners to pick off, probably 6 total, which felt good, took my mind off the pain and passed the time. I did not want to know how much further I had. I passed the last runner on the leg (as it turned out) and said good job. He said "you too, we are half way there". I was mad he said that, because I though we were over half way there. I didn't see any other runners the rest of the way. There are several places near the end of that leg that make you think you are approaching the finish. It is so dark most of it that any light looks like the exchange point is ahead.

I finished and looked at my watch as Steve ran off. 47 minutes for 6.1 miles. What? I had to be running faster than that. Then I looked at the mileage. 6.5 miles and my Garmin had cut out several times, so it was even longer than that. Jeff said he heard a lady say her Garmin had it at 7. I don't think it was that much over, maybe 6.7.

I was so glad to be finished, more than I can ever remember in previous years.

Garmin Watch Data for Leg 23

Colorado Relay Leg 13

Vail Pass. 8.8 Miles. Downhill, 10,600 - 8,800 Feet

I have run this leg twice before. It is a fast downhill, but a long leg and hard to see the path at times. It starts at the Vail Pass rest area at the top of the stairs and goes down the frontage road to the bike path, follows the bike path and then goes under the highway and up to the old frontage road to East Vail. I've run it in nice conditions, full moon warm weather and in bad conditions, snow and rain and cold. Both times I've run this leg, I had done 8 miles down Guanella in my previous leg which made me sore before even starting this leg. I thought I would do really well on this leg this year.

The weather was great, temp was around 45 at the top of the pass with 55 in Vail. No wind, clear skies with stars and a half moon a rising.

Steve Drove me to the top around 8:30. We figured Andre might be there as early as 9. Always a guessing game as to when the previous runner will come in. It was not as cold up top as in previous years. Seems like I'm always up there either running or doing the exchange and it is always cold. Parking lot up top is dark and crowded. The previous runner runs up Vail pass from Copper, takes a while to see who it is in the parking lot, if it's your team or not. Every year it seems like I would see Mark Brown up there with his team. One year he loaned me a jacket while I was waiting for a runner to come in. Missed you up there this year Mark.

I felt good after a nice long rest in Vail. I had a bowl of Chili and Rice around 5:30 and was well rested and stretched. I didn't sleep any, but I felt good and ready to run. I wore shorts and a short sleeve shirt with gloves. I checked in and went back to the Van with Steve to stay warm. We saw the other team's van and then Jill check in. I went over and said hi to Jill and walked back to the other van, first I'd seen of them since Silverthorne. Jill was a bit nervous about the route.

I took the exchange from Andre and headed through the parking lot. The route was familiar as I remembered it and headed toward the bike path. I found the road a bit rough, there were some glow sticks but they were smaller Orange ones instead of the larger green ones.

Several runners had left the exchange while we were waiting, so I had some runners on the course most of the way to chase down and pass, they were runners from earlier waves and not competition. I passed 8 runners on the leg. 1 runner was difficult to catch. She (as it turned out to be) was passing runners ahead and we seemed to stay about the same pace. I encouraged the runners as I passed them and most wished me luck as well. At 5 miles I passed the difficult runner, she said "I was wondering if you would pass me", she could see my headlamp gleaming ahead of her most of the way. I gained a lot of ground on the 1 uphill section when you cross under I-70.

I felt good until about mile 6. I got a serious stomach ache. I should not have eaten the Chili, I know I can't eat something like than and then run after. I was grabbing my side most of the way. I ran through it, but it was not pleasant. Not sure if it impacted my time, but it sure made the experience less pleasant and I did quit looking at my watch, just running in the zone I was in. I passed the last person at mile 6 and ran the rest of the way hard. I finished at 1:00:47. I was disappointed I thought I would run a 58 or faster, at least under 1 hour. Steve took off and I was very relieved to be finished, wondering if I would recover and how I would do on my 3rd leg.

Garmin Watch Data for Leg 13

Colorado Relay Leg 3

Leg 3 - 9/11/2009 10:30 am
Bakerville to Loveland Pass 5.1 Miles, Uphill, Elevation 9,800 ft to 10,500 ft

What a great morning for the relay start in Georgetown. Nice crisp weather. It was fun watching the two teams start (Matt vs Pete) in the fast wave and watching them come in very close to each other at Silver Plume a short but steep leg with fast teams in the wave. They came in 7th and 8th . Then off to Bakerville where I got ready for my leg 3, while Andre was running. I had done this leg last week up and down, so I was very familiar and confident in it. I was predicted to run it in 45, but wasn't sure I could do that since I did 47 the week before.

I waited at the exchange where Matt's parents were working as volunteers. Jill was running this leg also for the other team so I gave her a description of the route, she was her usual bundle of nerves but excited. The fast teams came in and then someone yelled here comes Andre, we tagged hands and I took off at the gate. The first 1/2 mile is flat so I took off fast. Our Nemesis team Old Fartleks (#57) who beat us last year had just came through and were about 1 minute ahead of us. I wanted to hang with their runner until the last half mile and then kick past him when it got to the downhill and flat part.

I quickly gained on their runner and decided to not slow my pace but pass him, even though we were about to go uphill. I said hi as I passed and he said nice pace, I said yeah but we're just starting and it's not uphill yet. He said yeah that's why I'm going easy "Hitting Range balls before teeing off" is what I think he said. So I passed him and built a bit of lead before the uphill just past the bridge, I expected he might pass me uphill but wanted to hang close.

This route is on trail, I had my trail shoes since it is rocky in spots. It rolls uphill, gaining 1000 feet. None if the hills are too steep not to run at a decent pace, about the time it starts to get too steep, it will flatten out and even dip downhill for a while. Also lots of trees and curves so you never see that huge uphill stretch ahead. I got in a good uphill pace (for me) and just stayed focused. I did not want to look back at the 57 runner. I passed two ladies on the hill, which helped to keep me focused. The last hill is the longest about 3/4 mile uphill at mile 4 with no break until the top. I saw one more runner ahead, a guy and wanted to pass him before the finish. I was slowly gaining on him on the hill and about 200 yards from him as we hit the downhill. He took off and I wanted to catch him. We rounded the corner into loveland ski area and he was about 100 yards ahead. I had the advantage of him not knowing I was there and my teammates (from both our teams), cheering for me to pass him before the exchange. I pushed really hard and passed him just before the exchange and tagged Steve's hand.


The route was a bit short of the 5.1 miles posted. It was 4.91 Miles

I felt really good. I had beat the prediction by 2 1/2 minutes (although the course was short) with an 8:50 pace, passed 4 runners including our rivals (#57) and had finished what I though was my hardest leg. Putting us in 4th place overall. Had teammates cheering for me and it was such a nice day on Loveland Pass. This is what makes this race so fun and so special, legs like that.

We watched the other team (Jill finish). She also beat the prediction by 2 minutes and had a good run.

Steve Cann ran a great 4th leg (which was really tough up and back) and we finished 4th for the first 4 legs with a time of 2:07, 2 minutes ahead of our prediction and a 2 1/2 minute lead over our rival (#57).

Abbey for the other team was awesome on this leg, she finished a couple minutes faster than Steve and passed another team on the way up. She was flying coming down that steep hill to the exchange finish with reckless abandon . They also finished a couple of minutes ahead of prediction.

Steve Cann and I split from the Van and headed to Vail in his car, on the way we stopped with the other team in Silverthorne and had lunch at the Sunrise Cafe. Our van with Steve R, Pete M and Jay went on to Bob's place in Breckenridge.

I had 10 hours to rest before my next leg. About 6 hours of it in the Vail house. That was nice. Steve made Chili and rice for the group then rested, while I stretched out and rested. I could not sleep though, I tried for a bit, but my mind is always too active thinking about the race and my next leg . I was a bit concerned about eating Chili for dinner and running after. Last year he made chicken chili and I ate it without problems.

Garmin Watch Data for Leg 3

3 Miles and Yoga

Ran with the Y group to the Cheesman Porta Potti. 1.5 Miles then back to the Y and ran into the 12:30 Yoga Class room. Barely made it, had to run the last mile kinda fast.

All relay guys running today, of course that's what we talked about. I was torn between staying with the group and talking relay or doing Yoga but went with Yoga.

Running before Yoga is good because it loosens you up and relaxes you. However, I was still sweating when class started and not sure I smelled the best, but hey. it's Yoga, they will not judge me right? One thing to be careful about is over stretching though when you are warmed up and cooling down fast.

Good class, I got a nice place up front, so I got lots of Suggestions from Sharon today. I nailed a headstand today. Not sure where that came from, haven't done one in 2 years. Even put my feet together and bent my knees.

I feel myself improving and gaining some flexibility. Massage last night helped too.

Lots of relay emails and activity. I think we have about 5 van plans floating around now and 6 or 7 different pick up locations.

3 Miles 22 Minutes.

Cheesman 4 Miles Easy

Ran Cheesman today, 4 miles easy.
Good group, we talked about relay stuff mostly.
We thought about the track, but then all decided we needed fresh legs for our relay on Friday, so let the taper begin. This will be an easy week till Friday then 3 tempo legs totaling 20 miles.

My left heel was a bit sore from yesterdays trail run up and down the pass.

Massage tonight, I will have Tara work on my calf's and hip.

4 Miles 34 minutes

Bakerville to Loveland and Back

Ran leg 3 of the relay today for a training run and for fun. From Bakerville up to Loveland Ski Area. Looked familiar since I had run down most of that 8 days ago. Got to the loveland ski area, to the 5.1 mile mark. Took a break and had some water and soaked up the sun and checked out the view. The leaves are just starting to turn on the aspens. Then I headed back down, missed my turn so slightly longer on the way back because I had to back track near the ski area.

I predicted I could run the 5.1 miles at a 9 minute pace. I was wrong. It's not that steep but a continual uphill grind and you start at 9700 ft altitude and climb to 10,300 spending a lot of time around 10,000 feet. I wasn't racing it though, so we will see what I can do for the relay. Maybe take a couple of minutes off, charge the downhill and flats a bit. The last 4/10 of a mile are downhill and then flat (at 10,700 feet, running flat feels like running uphill though).

I was surprised I did not run down faster too, but I did not push too hard, tried to hold around an 8 minute pace. I felt good and it was really nice in the mountains. The trees are just starting to turn and it has that crisp fall feel in the morning. I started at 8 and was done by 10. Soaked my feet in the stream for a bit after. The water was so cold, I could only take a few seconds. I splashed some water on my knees and calfs too.

Garmin Watch Data for today's run

Medium Long Run at a slow Pace

15 Miles today at a slow pace, around 9.
Got up early and drove to Kennedy Park and ran from there toward downtown right at sunup - 7.
Jill was parked there, she had been running since 5:30 am.
There was a really cool moon.

Thought I'd see Jill on the way back and would do a few miles with her, but I got to CC Mall (7 miles) and didn't see her. I hung out across from the car wash a bit to see if I'd catch her there, She usually stops there for water. After stretching, I figured I'd missed her so I ran back.

Felt some twinges in my right calf. I have put in a lot of miles this last week going back to Sunday. So I slowed down again.

When I got back to the parking lot I saw Jill was still parked there, that meant she was still running. I got a bit worried so I went back down the hill and ran back about a mile and found her. She had done 24 and was fine, but done. We walked a bit talking about the relay to the cars.

I messed up my Garmin at the car wash. Of note it is 7 miles from the Kennedy Park top of the hill to CC Mall before you turn west.

15 Miles about 2:15.
64 Miles for the week.

City Park Golf Course 7

Ran the golf course today with Andre, Matt and Pete. Dave and George went around the lake.

Was a good run on a nice day. We slowly increased the pace until we were doing 7 minute miles at the end.

Zach had his first CC Meet at Fairview HS in Bolder today. He had a great run. 20:06 with a strong finished and looked good throughout. Another PR by 1:09. . 3rd on JV for his team, but they were close. He took 4 minutes off his time for the same race last year. Way to go Zach! That was a fun race to watch.

7 Miles 52:53

Wash Park 7

Ran the wash park 7 miles today.

No middle 3, felt like my legs were dead. Pete, Jay and I went easy. Tom did a middle 3, saw Patrick briefly as he did a middle 3 also. Craig M did a middle 5 through the park. Jeff and Matt left early and did a tempo 7.

Alicia ran with us to Cheesman, she was doing an easy run today. She leaves for Australia for the World Age Group championships on Saturday for 2 weeks. Good Luck Alicia.

Usually the last middle 3 before the relay has a good turnout and everyone goes hard, but not this year.

Pete, Tom and I turned it up a bit the last mile and really pushed the last 1/2 mile to a 6:05 pace.

Garmin Watch Data from Today's Run

Maybe Andre will do a tempo golf course run with me tomorrow?

Rest Day - Yoga

Took a rest day from running. I needed one, was really sore last night from the intervals but not as much today. Not sure why I'm not as sore today, I guess the long run sorness wore off.

I had a good month in August, 194 miles. Most in 2009, so that's a positive.

Went to the Y at lunch and did some weights, then went to the 12:30 Yoga class for an hour. It was a good class. I notice a slight improvement in my flexibility and balance and stamina over the last month of doing Yoga. But since it's Yoga, you're not supposed to notice that stuff, just be.

MHS Track Intevals 7X800

Did 6 X 800 on the Manual High School track at lunch. Then did another interval on the last 1/2 mile back to the Y.

Range was 2:55 - 2:57 on the 800's. I was still sore from Sunday's run, I was able to hit the time I wanted, but my recovery between intervals got longer and longer. Jeff did the same workout and his recover was about 2 minutes where mine was reaching 4 between each 800.

Craig M was there and did 5 800's at a bit faster pace. Pete C and Craig C were there too. Tom did a couple of 800's and left. Scott went to the track and back. So it was a good group at the start. I was the last one back by myself, felt good on the last 1/2 mile interval, but I was spent when I was done. Need a rest day for sure.

No excuses, but it was really smoky / hazy today due to the California wild fires smoke reaching Denver. Made for a pretty sunrise, but I'm sure it impacts the oxygen flow somewhat.

8 Miles, 3.5 Speed Work.

Cheesman 4

Ran the Cheesman 4 mile with the group today. Dave, Craig, Jay and Andy. The other half the group went on to Wash Park.

I was sore from yesterday, but not too sore and just wanted something to loosen up and get some miles, plus talk some relay stuff with the guys.

Met one of the guys on the 2nd relay team, Andy who is at the Y, but I had never met him before.

Funny story about that. I ran with Andy and we talked a bit and then afterwards some, he went into the Y and I stayed out to stretch some. Then after my shower I was talking to Lamar and this other guy who I didn't know as we were dressing. Then as I was leaving this other guy says something about running in the Colorado relay in a couple of weeks. I said "oh your running the relay what's your team name?" He looks at me funny and says "Somewhat Pickled". I said really, I'm Dennis on the pickled team what's your name? "Andy". Turns out it was the same Andy I had just run 4 miles with and talked to, didn't recognize him in work clothes without a hat and with glasses. How embarassing...

4 Miles - 32:55

Long Run - 23 Miles

Ran 23 today. Trying to simulate St. George.

Ran from Mile Marker 218 off I-70 down to Idaho Springs. 2800 elevation drop from 10,300 down to 7,500.

Felt good most of the way. Real cool and nice thrrough about 15 miles, then the sun got out and the miles started adding up. At 20, everything started hurting, but I pushed through for 23.

Garmin Watch Data from Run

Nice course if you like downhill.

Thanks to JIll for dropping me off and the support. She run an out and back 13 up the frontage road while I was running down.

23 Miles 3:09:47, 8:15 pace

City Park Golf Course

Ran the city park golf course route with a little extra around the duck pond.

Craig M, Craig C and Alicia did the duck pond route. I started with them to the duck pond then met Jay at the duck pond since he was late. Then Jay and I walked the pond with the others and ran back and did the golf course route.

We went slow the whole way, very slow and I think I needed that today. About 10 minute slower than last week with just about a 1/4 mile more added to the route.

7.1 Miles 1:04:36

Middle 3

Ran the middle 3 today. 18:50. Not much improvement over 2 weeks ago.
Started out good, the 3rd half mile split was slow, 3:22, not sure what happened, lost focus or the fast climb up the hill took it out of me. 3:09 for the 4th split. I found myself lose focus a couple of times. 1 traffic stop. It was 80 and sunny, warm but not too hot.

Craig M ran it and beat me by about 20 seconds. Jeff, Jay and Pete ran it also. Craig C was late so he ran a middle 2.

I took the pace up a notch the last 3/4 mile back to the Y. Downhill, ran about a 6:35 pace with a strong finish.

Legs feel good, but my goal was under 18:30 for today.

Garmin Watch Data for Middle 3

7 Miles 50 Minutes

Rest Day - Yoga

Rest from running today. Had a great massage last night, 80 minutes, very good. Calf's were kinda sore from the track, so I think the timing was good. Hip was much better, a couple of trigger points.

Went to the Y and lifted some weights, then went to Yoga with Sharon for an hour. A good class, she held us in a few poses pretty long.

Jay was supposed to join me in the class, but never showed up. Despite me telling him that there was no judging/competition in yoga. I think he was intimidated by the people who bring their own mats to class.

MHS Track Intevals

Went to the MHS track at lunch today for Intervals.

Jeff, Pete C and Craig C went also.

I had a 1:30 meeting, so we did 5 X 800 and then did a half mile interval on the way back (last half mile to the Y though it was short).

Felt good on the track again, it was a cool day, but humid, so lots of sweat. Like Craig said, it's a good day to weigh in when you get back.

Range was 249-256 average 254. The 249 was giving the guys a head start and then chasing them down.

Long Massage tonight and a cross train day tomorrow.

In response to Mark's comment.

I got legs 4,14, 24 again for the Relay. Guanella pass downhill. It's one of my favorite runs ever. 8 miles with 2000 elevation drop, a fast run for me. The vail run is OK (14) and then the Canyon run (24) is really pretty at sunrise if we hit it like we did last year. 18.8 miles total, which is perfect training for my Marathon.

But with Guanella closed, I'm afraid they will change the course and who knows what I'll end up running.

Our Two Teams with the leg assignments are posted here...
http://www.pickledprostates.com/2009/08/colorado-relay-teams-and-leg.html

7.5 Miles with 3 Miles Speed work. 1 Hour

Wash Park 7

Ran the wash park route today. Cloudy, cooler but humid.
Ran with Andre, Bob B, Pete C and Craig C.
Jeff, Matt, Jay and Craig M did Cheesman, but they get a pass due to the long run yesterday.

Good run, not as fast as last week for sure, and did not fall for the South African Slip.

I was a bit sore from yesterday, but not bad and no injury soreness (Yes!).

Garmin Data from Today's run

Jeff sent out the relay leg assignments last night, so there was a lot of relay buzz in the group.

Less than 3 weeks away.

Mapping out my schedule for the week, looks like I'm doing my big downhill Mountain run on Sunday. Trying to decide between 23 and 25... From Loveland Ski area or the Herman's Gulch Trail head. From 10,500 down to 7,500, about 300 more feet tha st george over a shorter distance. Of course the start/end Altitude is hugely different.

Weighed in at 155 at the Y today. First time in a while, need to drop down to be around 150 for the marathon. 5 pounds in 5 weeks. Tough.

Boulder Resevoir Run

Group Long Run at the Boulder Resevoir today, group met at Steve Canne's house at 8. For future reference, that is too late to start in August, it got very warm the last hour of the run.

7 of us. Steve C, Craig M, Pete M, Matt, Jay, Jeff and myself.

Pete M and I drove to the other side of 36 just after the trail tunnel, parked and waited for the group, that cut 2 miles off the front and end of the run. I wanted 13 miles and that's what I did. Most of the other guys were looking for 18-20 since it was there long run weekend, training for Marathons.

When the group met Pete and I, they were warmed up and we did a pretty good pace for a while on the back roads and into the resevoir. Matt led the way, setting the pace for his marathon goal of 3:10. At some points we were running 7:30. Some of the guys dropped back a bit, so there were a couple of points where the lead group circled back. I didn't circle back though wanting to limit my mileage this run.

A couple of dramatic points in the run. A couple of guys stopped at a bathroom and the rest of the group waited, then I looked up and about 4 guys were running ahead. I thought wow, what's up with that as they turned the corner, so I ran after them to bridge the gap between the two groups, turns out they all headed to the bushes for a pit stop, it was funny. Jay was in a ditch and Steve was at the side of the road. Then a lady came running by, so obvious what they were doing.

Another point when we were heading back on a dirt road, just beyond the Resevoir gate, we were running and chatting and some bikes were coming up ahead, when all of a sudden I hear bike brakes and cussing and Jeff starts yelling, I turn around and a bike rider almost took out Craig M, who had moved wide to let the bikes coming in front through, didn't think about there being a bike behind him. Jeff and Pete go off on this bike rider about not saying anything and almost taking Craig out, the bike rider was yelling back. Craig M says it's OK it was my fault, everyone calms down and the bike rider takes off.

Another kinda funny thing that happened was when we were at Steve's house waiting for the rest of the group (I picked up Craig M on my way). Steve was upstairs getting ready when a kid comes up to the door (it's 8 in the morning) and want's to see Steve's Son becasue he wants his money. Luckily Craig didn't let him in till Steve got down and then there was some discussion about the kid going away and not coming back and calling the cops and the parents. The kid got really mad and started screaming, but finally left. Made for a bizarre start.

The last hour got really hot, as you can see from the Garmin data it was uphill on trail for the most part, pace really slowed for everyone. Although Matt and Craig were ahead and looked pretty strong.

So when we got back to the parking lot, Pete M had to leave, I only had 12.25 miles on my Garmin, so I ran with Jay up to the start of the big hill back to Steve's and back to the parking lot. Then I drove back to Steve's house and waited in the shade tree for the group.

Jeff, Craig and Matt did another mile around the lake after stopping for water. Matt did 2 laps to get close to 19. Jay and Steve were done when they got back.

We sat around and talked about running and even had a beer in the shade, it was a good running day.

Garmin Watch Data from Run

Blog Catch Up

OK, Mark's right I haven't blogged since Tuesday and it's Saturday.

No, thank god, I'm not hurt again, in fact I am starting to feel pretty good and like I am getting in shape (knock on wood).

Here's a recap.

Wednesday. Rest Day, Went to the Y, rowed, did some weights and a pretty intense yoga session with a substitute teacher.

Thursday: Took the day off work to take Brittany to UNC. Good Luck Brittany, miss you!
Got up early before we left and did a 7:00 tempo run from the house through CC Park. 1 1/2 Easy, 5 at tempo and 1 1/2 easy. Had to slow down through part of the tempo because of construction on the trail. Didn't go quite as fast as I had planned.

Friday: City Park Golf Course Loop with Pete C, Craig(s) went the duck pond. Pete picked up the pace for a bit for about a mile and a half or so. Good Run, nice day. Sunny but not too hot.

Garmin Data from Friday's Run

Saturday: Rest day, Stretching and did yoga for a bit around the house.

Tomorrow we have a group run at Bolder Reservoir, I'm picking up Craig Murray about 5 till 7 just off I25 and Yale, meeting at Steve Cannes house.

Congratulations to some friends...

Alicia placed 10th at the Triathlon Nationals in Tuscaloosa Alabama today. She qualifies for worlds in Budapest, Hungary next year. Congratulations Alicia. It was a tough race with a fierce river current, dead catfish and swimmers going nowhere fast.

Jill ran the Park City Utah Marathon today. In the last 3 weeks she's done Georgetown, Pikes Peak and now a Marathon, her 2nd Marathon this year with 1 more in about 6 weeks. Great Job Jill.

OK, I think I'm caught up now....

Cheesman Intevals - 6 X 1/2 Mile

Ran Intervals at Cheesman Park today. 6 X 1/2 Mile with a range of 2:49-2:59.

Chose Cheesman over the MHS Track due to time constraints and other runners.

Pete, Tom, Scott, Craig and Myself. Pete, Scott and Craig did 3 intervals.
Tom Joined me for a 4th. I was solo on the last two and it showed in my splits.

On the way back it got real dark, cloudy, lightning and started to rain. It rained harder and harder the closer I got to the Y, mixed in with some hail. So I ran faster. Didn't time the last mile, but I was definately up tempo. I was soaked by the time I got to the Y. Lots of people in the lobby waiting for the rain to stop.

Today's relay news is Tom is back in the relay after a boy scout cancellation.

I had accupuncture at 2:30 with Allison. She worked on my calfs (which are starting to tighten up with the increased miles, long runs and speed work). She also worked on my right hip, which is doing much better, but could use some treatment. Asked her about my left heel and she said it is too sensitive to treat the bottom with needles, she recommends ultra sound to break up the scar tissue there. Good to know for people with Plantar issues, she did put some needles around there for the calf / achilees region. One of them really zapped me.

I felt the needles more today than I ever have, not sure if I'm more sensitive or the speed work brought it out of me. A few of them really zinged, especially in the right calf. Felt it in my hip too. She put one in my lower back around my kidney that hurt like I never felt before, but settled down after a bit. Then she applied the juice, just to the right for about 5 minutes then to both for about 30 minutes or so. I think I fell asleep twice.

So my calfs are sore from the treatment, but that's common and should feel great in about 24 hours.

7 Miles - 52 Minutes or so

Wash Park 7

Ran the Wash Park 7 Mile run today

Big group today. Due to the Pikes Peak Runners and stories, people back from vacation and Jeff sending out the word to the relay team members to meet on Mondays if you want to meet your teammates.

Matt, Craig, Bob B, Howard and Abby were their today from the 2nd team. I met Howard for the first time, although I've seen him at the Y for years. Abby met us at Cheesman. Jeff introduced everyone and then we split up going 4, 5 and 7 mile groups.

Jay, Jeff, Andre, Tom and Myself make 10. Still not sure if Tom's on our relay team or not.

Andre, Bob and myself went the Wash Park 7. Coming off a day of rest I felt good and I knew Bob likes to push the pace so I was up for it today. Also wanted to give Andre some 7 mile up tempo smack to pay him back, since he was coming off a 2 week vacation in Austria...:)

So at the middle 3 point we picked it up to about a 7:30 pace. Andre started to fade. Bob and I kept on to about a 7:15 going uphill. Andre fell back some, Bob said he wanted to circle back to him, so he did. Then surged ahead of me just at the turn around. Then Circled around again to "check on Andre" who was not that far behind. I pushed it on the downhills training for the relay and st george and the last I saw them they were behind me headed down the hill toward Speer.

I finished at the middle 3 point and waited for them (as is our courtesy). I thought maybe a minute back depending on the Speer light. Waited 5 minutes and didn't see them. I thought, either they took the bike path back to the Y or they are hurt. Thought about running back to Speer, but decided they probably took the bike path.

I kept up the pace back to the Y and was streching outside when I saw Tom and he said Andre was inside in the locker room. So I found him and said where did you go? He said where did you go, you took off fast. I said I waited at 6th and Franklin and he started laughing and said, "oh yeah, we missed the turn so we came back a block early - Humboldt. "

We laughed about it, I told him I was going to think of a name for that trick and I came up with the South African Slip. I might have to put up a prostates post warning the other guys about that move, using Bob as a rabbit decoy.

Garmin Data for Run

7 Miles 51:49

Sunday - A rest day

I feel really good today. I feel like running, but I didn't. I took the dogs to the dog park, walked probably about 4 miles or so, easy. The dogs ran like crazy, but not me.

I slept in till 9:30 also. I have no soreness or stiffness from yesterday's run, which is rare for a 20. I woke up at 5 am, looked at the clock and though how I would be driving to Colorado Springs for the Pikes Peak Marathon now if things had turned out differently. It's still a goal of mine to finish that race some day, maybe a couple of years from now. Another missed goal for 2009 though. See my goals on the right, I've only met 1 1/2 so far and missed 2 for sure. Evans and PP

45 Miles this week., 5 days

Long Run - 20

Ran 20 through CC Park around the Dam and Over to the CC Bike Path to almost Illif, same route as 2 weeks ago.

Good Run, I felt better and my pace was about 20 seconds per mile on average faster than 2 weeks ago on the same route. It was cooler, I ran about the same time of day.

Averaged 8:25, about 45 seconds over Marathon goal pace. Mile 19 was over 9 because of the huge hill and fatigue, the rest were pretty much between 8:15 - 8:45, with a couple of fast downhill ones. This route is pretty hilly, which is good.

No problems with hips or Calfs. Took an Ice bath after.

Nice day for a run. I could see pikes peak several places during the run and I thought of my friends running the Ascent today. Jill, Jay, Matt, Craig and Bob. I said a little runners prayer for them. I'm sure they did great. I'll look up and post their results on the web site.

A wee bit of regret I wasn't running with them, but feel good about my long run and think I will recover quick.

Garmin Data from Run

20 Miles 2:48:26

Duck Pond Run

Did an easy duck pond run today with Jay and Pete. Went back and forth in my mind on if I should run today or not. With a long 20 miler scheculed for tomorrow, is it better to take the day off and rest after the tempo run yesterday, or do an easy run and clear out the soreness and stiffness. I was leaning toward a rest day, when I got to the Y I saw Jay dressing out and he's doing Pikes Peak tomorrow so that swayed me the other way. So I ran.

Cooled down some and we went easy, so I think I made the right call on the run...

5 Miles 41 Minutes

Middle 3

Ran the Middle 3 today. First middle 3 since mid-june.

18:51. Happy to finish under 19. No problems with hip or calfs. Had a couple of long traffic stops on the way back which helped.

Jeff ran it too, his first one since before Moab.

Garmin Watch Data

7 Miles 51 Minutes

Rest Day - Yoga

Went to the Y and did some weights, then went to the 12:30 Yoga class with Susan. It was good, we did a lot of balance and standing poses. My arms were fatigued from the weights so it was hard to hold the poses like plank and warrior 2, I remember this from when I did yoga before. Also my legs were kinda tight from yesterdays intervals so the balance poses were tougher to hold on the legs.

I stretched out again when I got home at night.

Lots of Relay activity this week, 1 month away. Hope I can get in better shape over the next 4 weeks.

Cheesman Intervals 2 X 2 Miles

Ran 2 - 2 Mile Intervals at Cheesman. With a 5 minute recovery between.

Jeff, Jay, Alicia, Chuck and I ran them. Alicia's coach Eric picked the workout. It was about 90 degrees out, we picked Cheesman over city park because of the shade, about a half mile closer and the footing. The downside was the rolling hills at Cheesman which makes it a bit harder to hold the pace.

Craig and George did 1/2 mile intervals and Scott did the same workout but way ahead of our 7:30 target pace.

First Interval was 14:26 with a fast start Garmin Data

2nd Interval was 14:58 with a negative split (7:40,718) Garmin Data

7 Miles 53 Minutes with 4 at tempo

Good workout, Jeff and Jay were running good for guys coming off 2 weeks of vacation.

Wash Park 7

Ran the wash park 7 mile run today.
Most of the group (craig(s), Jeff, Scott, Pete) did Congress.

Bob B and I did the Wash Park 7. We took up the pace a notch from 6th and Franklin.
Bob is a quality over quantity guy. Usually only runs 3 days a week but quality workouts, speed, tempo, long runs. Will run 4 sometimes but never 5 or more. He runs with our group ocaisionally because our group pace is a bit slow for his quality workout.

He told me a good story about his PR marathon which was in Denver last year (my nightmare marathon). He did it at the last minute and just showed up and ran it care free. He had done a poor Boulder back roads two weeks before.

I messed up my Garmin on the way back at Colfax, so it's about a mile off.

Garmin Watch Data

7 Miles 53 minues

Recover Day - A walk in the park

Gina and I and Lisa and Greg took our dogs for a walk this morning. 5 Dogs. Levi, Lucy, Foster, Rosie and Hercules.

They picked walk #13 from Lisa's Colorado Dog walk book (which is from 2001). When Gina described the walk to me, my response was "Why do I get to go on the lame one?". She called me a pessimist. She sat out to prove that I was wrong and this would not be a lame dog walk...

The walk was from the Aurora Botanical Flower Garden along the Aurora portion of the Highline Canal near 225 and 6th avenue just off Potomac. I was right, it was very lame. The Garden was tiny and filled with weeds. The walk was boring scenery, next to swamp water and hot with no shade or running water lakes or ponds.

We probably walked about 3 miles, to Delmar Park and back (also lame). The most exciting part was some of the strange things people had in their back yards as we walked past. Very North Aurora-ish. I was thinking how lucky I am to have some of the places to run near my home, if I had to run out there, I would probably lose interest quick.

Still you don't know what something is going to be until you do it, so that one is checked off their list. It was nice to stretch the legs and spend some time with them. They usually do these walks when I'm either at work or running.

After the walk we took a picture in the "garden" with the dogs, next to the Edward Scissor Hands Reindeer.

Dennis, Lucy, Gina, Roxie,Levi (hidden), Hercules, Greg and Foster
Lisa taking picture.

Afterwards, we finished the landscape project and we had a dog party for friends and neighbors, Gina's idea. At 3, we had about 9 dogs over and 31 people and had hot dogs and beer and wine. It was fun.

Quads felt good for the day after gtown and no blisters, hip was a bit sore...
Good rest day.

Georgetown - Idaho Springs Half Marathon

Ran the Georgetown-Idaho Springs half marathon today. It was a nice day for it. As usual it was cold at the start of the race (in the 50's) because the sun had not peaked out onto the start yet. But it warmed up quick and was sunny on the course. Not as hot as in previous years though. There was even a cool breeze running into Idaho Springs the last mile (with is in the sun).

Went with Jill and her client Ann, who is training for a September Utah Marathon. We got there early and parked and I did a race day registration, which was faster than the packet pick up line. We got on the bus and got there early, it was cold at the lake.

My hip was tight and I wasn't sure I really wanted to race. Jill's Garmin was dead (I had charged it for her), so she was watchless. I charged it for her the night before, but it was dead at the race start. I felt bad so I offered her my watch and was going to just run it for a training run. She declined the offer and tried to use her ipod timer.

So the race started at 8 and I started off easy, hoping my hip would relax and I could into a 7 minute pace. I started off at about 8 minute miles, then sped up some at the first turn to about 7:30. The altitude there gets you as you run the first 2 miles in Georgetown. I never did get into a race mentality, just held the 7:30 pace and tried to relax. I held a pretty steady 7:30 pace all the way through looking back at my Garmin. The mile marks were off, so it looked like I was up and down based on my mile splits.

About 10 miles in, I started having some real pain in my hip, but I held the pace through to the end. There was a lady about my age, we were running together most of the 2nd half, passing each other back and forth. I passed her in the last half mile and finished just ahead of her. After the race she came up to me and said thanks for the "great job pacing".

So I did 1:39:05. A 7:31 pace. A terrible "race time". But I think of it more as a training run for my Marathon. I haven't run a half marathon that slow in a long time (probably since I started running with the downtown group on a regular basis).

Jill did well, 1:44, and got 4th in her age group. Ann accomplished her goal of under 2 hours. We hung out at football field till the awards, so Jill could see how she placed, not having a watch she wasn't sure of her time.

I don't feel really bad about my peformance since I didn't push it, not sure why I didn't unless it was the fear of injury hurting my relay and Marathon chances. So I paid $55 for a nice training run in the mountains. I didn't have any blisters and my quads were not sore the next day.

Garmin Data from Georgetown Idaho Springs

Wash Park 7

Ran the wash park 7 mile route at lunch today.

Matt, Pete and George ran to Cheesman, then Pete did some tempo work at Cheesman. Matt and I continued on. Matt wanted to take it up a notch, but I wanted an easy run in case I do Georgetown Idaho Springs this saturday. So we kind of met in the middle around a 7:40 pace with a few tempo bursts here and there but nothing major. Did the middle 3 part in around 22. It was cloudy, in the upper 80's

My hip was a bit tight the last 2 miles coming back and also at work after. Need to ice and stretch it. I think the speed work from Tuesday made it tight, maybe the Yoga stretched it a bit too much yesterday.

Not sure about Georgetown with the hip and I have some logistic and scheduling issues. I might do a race day sign up. I'll see how it feelts tomorrow.

7 Miles 54 minutes.

On the mat again...

I went to Yoga today for the first time in over 2 years (June 2007). I used to do it regularily 3 hours a week (2 classes and some at home). But Shanon my favorite Yoga teacher left the Y so I stopped for a while and then just never went back. With all the injuries and the advice from others and what I'm reading. I decided it was time.

There's a 12:30 class Yoga for Athletes that's an hour. It's later than I'd like but I think I can work it in my schedule since wednesday is usally a rest day from running.

Sharon teaches the class and I liked it. It's an intermediate class, and I should probably start with a beginner class to get the basics back. I was a bit intemidated, since it had been so long. I didn't know if I could keep up. I was a bit behind at first but then came back to me. I could almost anticipate the next pose. I knew I had lost a lot of flexibility and balance, but wow, some of the poses we did, I used to be able to hold for a long time and balance. The room was hot and with my "Yoga fitness level" at a low, I was sweating a bit. Sharon made a point to ask me my name (guess the rest of the class were regulars) and was very good about helping me when I needed it and even complimented me a couple of times.

Before Yoga, I went to the Y at the normal time and did the bike and some weights before class.

I feel OK following my intervals yesterday. Definately needed a break today though. I need to stay active on the ice/massage and strecthing.

Track Intervals

Went to the track tonight. 6x800 (254-305) 1 X 400 @84

Went after work around 8. Ran an easy mile from my house through the Laredo Middle school track and then over to smoky high school track for a lap. Smoky was crowded and the sprinklers were spraying the track, so I ran back over to laredo which only had a couple of people on the track, although it picked up a bit before dark.

Felt good to be back on the track, but not so good actually running the intervals. I've lost a lot of conditioning over the last two months. Last time on the track was 6/30 for intervals. I was able to run under 3 for most of the 800's but took a longer recover time, lost focus a couple of times and when it got dark I couldn't see my watch and was tanked anyway so had a couple just over 3. The one 400 was because I started an 800 too soon, so I cut it off. That was on the 2nd one.

Total Miles 5.5 3.25 at speed and then a lot of walking after.

On the way home, I accidently scared my neighbor Karen who was watering her plants at 9:45 at night. She screamed and almost sprayed me with the hose. We had a good laugh.

Earlier in the day, I went to the Y at lunch and did some cross training Bike, Row, Stretch and Abs. Felt good, not hard on anthing wanted to save myself for the track.

After the track workout, Jill ran over and we walked around talking about her vacation and our training and upcoming schedules. She's just back from a vacation to Michigan for 2 weeks. Where she did a lot of running. She had a 64 mile week and ran the Bix 7 race with a PR. Way to go Jill.

We might run Georgetown together this weekend if it works out for me. Depending on how I recover from this workout and if I can clear my Saturday morning.

Congress Park 5

Recover run today. The day after a 20. I felt like I could run (easy). Was not going to let the fresh leg Monday guys sweep me in.

We did Congress Park 5, which is about what I wanted. It was hot 95 on the way out 96 on the way back (according to Colfax).

Tom, Pete C and Craig M started out, then About 7th and York Mark Brown was with us for the rest of the way.

Mark had done the Evergreen Town Race the day before and did a sub 40 minute 10k (a goal of mine). He did 39:58, got second in his age group and 19th overall. He is really tearing it up this year, he's ready for a 60 mile week this week too. Way to go Mark, good job, keep it up.

Marks looking for 3 runners on his realy team, if you know of anyone interested let me know. Looks like our 2 teams are out of alternates also...

5 Miles 41:17

Long Run 20

Got up early and ran a long run. Left the house about 6:15. Wish I would have made it by 6 cause it got hot when I finished about 3 hours later.

I felt good today,no hip issues and no calf issues. Hardly noticed the hip (yes), calfs were good too. I started slow and stayed there. I used my Garmin to stay between an 8:30 and 9:00 pace the whole way. About a minute over my goal marathon pace. 8:44 overall.

It got up to 90 today, but only around 75 when I finished my run. The last 2 miles were a death march in the sun, hot, uphill and fatigued. Good training.

The Tri for the cure race was going on when I ran through the park over by the Marina. It just started at 7, so everyone was in the water or waiting for their wave to start when I went through. Just had to dodge a lot of spectators on the path walking down from the parking areas.

I ran on the other side of the Dam over to Kennedy, then down the trail toward downtown. I figured the turn around point for 20 was at 12 (actually it was 11.93 so I ended up 20.15). I took a Gu every 5 miles about, and an extra one with 2 miles to go. I needed it.

Good run, nice to get a 20 in, need a few more before the Marathon. Encouraged by the way I felt after.

Garmin Watch Data