17 Saturday Dec 2016
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You would think running in 5° would be cold. Certainly, less than comfortable. I ran in 5° this afternoon and can tell you it was really quite nice. Full Colorado sun. Double sun really if you count the reflection off the four inches of fresh powder. Absolutely zero wind. The cold is just better in Colorado. I ran five miles today, layered for sure but no balaclava or anything extreme. Felt great. Might get into the double digits tomorrow.
09 Friday Dec 2016
Posted in Running
I took today off. I’ve been working twelve hour days lately, waking up at 5am to host 6am calls with India. I need the hour prep and two cups of coffee to wake up enough to lead a call. I’ve had zero time to run during the work week. I just got in eight miles today though on a snow-covered trail in 25° and full sunshine. These photos are from last weekend’s Colder Bolder 5K.
This old looking guy behind me is actually ten years my senior. He ends up beating me across the finish line by five seconds. I didn’t exactly run this race slow. That old man is fast. I came across another older runner on the trail today, probably about my age actually. We ran together for about two miles. I left him at my four mile turn-around.
Running across Varsity Bridge in this photo, fatigue set in like a double chin. A half mile remains from this bridge and I maintained a strong pace, but coasted more than kicked. I ran strong throughout and didn’t feel the need to hurt myself with a final sprint into the field house. I ran much harder than I expected and enjoyed every breath of it. Today’s trail run was just as awesome. Perfect cold-weather running. Looking forward to a good winter.
Since I’m all about marketing my book now, I’ll point out the links in the upper left. Not sure if they show on a mobile device, but will be there on a computer screen. One takes you to an ebook edition at Apple iBooks. The other links are to order print editions at Amazon. Buy several as Christmas gifts for your techie friends and family.
25 Saturday Jun 2016
Posted in Running
Ellie told me she intends to run Cross Country her freshman year at NHS. Okay then. I recall Brit telling me something similar ten years ago. Long story short, Brit started out the season. She ran some races. Then she dropped out to perform in the school play. The rest is history. But I recall getting a shot at training Brit in preparation for joining a competitive team. These high schools around Boulder County invented cross country. I feel obligated to prepare Ellie this summer to avoid having her embarrass the family name in Colorado running circles. Because really, this is all about me.
Ironically, I wasn’t in shape myself when I started to take Brit out on runs. But even in my fattest of days, I could beat Brittany. She would try out-kicking me at the end of long runs to say she beat me, after I just pushed her to complete 8 miles. I got her up to 13 miles out on East Boulder Trail. That water tower hill used to kick her ass.
I plan to start Ellie out with three milers. We’ll stick to that and work our way up to five or six miles on daily runs. Hopefully longer on weekends. I’ll introduce her to the trails NHS will likely run on around Niwot. I’ll prepare her as best I can. I might lose a little conditioning myself if I shorten my runs, but I can afford to reduce the miles. Or I can continue running after she’s done. We won’t start until next weekend though since Ellie is off all week at Church Camp in Idaho.
I know the chances for Ellie to become a distance runner are as slim as Brit’s two stints in high school cross country. Ellie started dance this year and has really taken to it. Her first actual sport that she shows interest in. Karen is of course happy because Karen was a dancer in both high school and college. Technically, Karen is a still a dancer, teaching regular aerobics classes. I’m going to take what this summer gives me though and try to make Ellie a runner. She doesn’t have a distance runner’s body, but then neither do I. My bone structure is too big and my legs aren’t very long. I have decent sized calves, but that doesn’t necessarily contribute to distance running. Few of us have perfect runner’s bodies, it comes down to what you like to do. Where your interests lie. Ellie is going to either be a dancer, or become a runner. Maybe she’ll do it all.
I finally went for a massage to treat my lower back pain. It’s been a problem since February. I expected it to heal but it’s getting worse. My massage therapist is Shannon Dunlap. She’s as knowledgeable as any PT. She confirmed my back is messed up, all wound up like a twisted pine. As a result, my left leg is shorter than my right. It’s always been the other way around. Not that either leg is a different length, but these anomolies are caused by misaligned hips. Pretty odd that they could reverse in terms of which is longer. She helped alleviate the pain immensely, but it’s temporary. Ultimately, I need to see a chiropractor. That’s next on my list. Felt really good today on a 12 mile run over the LoBo Trail. Friday’s massage no doubt contributed. Not sure what I’ll do Sunday.
16 Saturday Apr 2016
Posted in Running
I waited today for the rain to turn to snow before running. I don’t know if I ended up any less wet in the end, but it got me out the door. Helped too to start with the wind behind my back. After two and a half miles, I remove my gloves and stop here on the bridge to stretch out my hamstring. It’s become tight and sore on me again. This is a tough injury to shake. I’m warmed up good for this run though. I aim for 12.
The wind hits me in the face on my turn-around like a wake up call from dreams of winter. My face grows cold but the rest of my body has built up enough heat to take me home. Felt more cozy with the wind at my back, but this is actually good running weather, even running into the wind, now that I’m warmed up. The snow blinds my eyes for a half mile, until I reach these Cottonwoods along the creek. At the same time these trees screen the wind, the snow turns from hard, in my face, to big fat, fluffy flakes, big enough to bury me if I stop moving.
Looks to be snow and rain, back and forth today. Blizzard maybe tomorrow. My tulips are living each moment like it might be their last. That’s how I like to take my weekends. Karen is brewing some Texas Chili. Ellie and I have tickets for the Jungle Book later tonight. I remember my sister Sandy taking me to the movie theater in Marion, Iowa, to see The Jungle Book. First movie I ever saw.
02 Saturday Apr 2016
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I wasn’t able to run everyday this week, but it was my best running week of the year nonetheless. I’ve had a slow start to the year, recovering from injury. My distance returned to par a few weeks ago, and this week, my legs found their speed. Too late now to run the Bolder Boulder in dramatic fashion, but I’m able to train again. My initial expectations for racing this spring have been muted but I’m excited anyway. I have the coming week off and intend to get in some quality runs.
I think it was Tuesday when I felt the speed return to my legs. The weather lady said to expect snow but the air was too warm during my run. I’m not sure if it actually rained, or if I was running through the rain clouds. Colorado clouds make the trail so cozy when they drop across the landscape like reverse fog. Somehow the reduced visibility dampens outdoor sounds. I could hear my breathing in the silence. It was one of those surreal moments, like running through misty Oregon in a Nike commercial where there is no finish line. My legs fell into their old form after four miles and I maintained a fast pace for the remaining four. I noticed immediately and held onto my pace and form like a lucid dream.
It did snow on my run Thursday. Small, hard flakes that, combined with the wind, stung my eyes. Still, another fast run. I’m so excited that I can run well again that I ran 12 miles Friday after work. Thank goodness for daylight savings time. That’s a distance I generally only have time for on the weekends. Not sure if I’ll focus more on distance or speed for Spring Break. I’ll be snowboarding in Vail at the end of the week, so I have between now and Thursday to run and train hard. I also have my taxes to complete and a living room to paint, but naturally running will be my priority.
I have a 10K scheduled for May 1st. It will be my first race in five months. I don’t know my pace any more so I won’t make projections. I do hope to be able to run the 7 minute per mile pace I generally average for a 10K. I shouldn’t be too far over. The Bolder Boulder will be four weeks later so it will be good prep. But this week comes first. I won’t be pressured by my full agenda. The runs will be serendipitous with no clock scheduling my returns. Spring showers or blizzards won’t keep me off the trail. Chinook winds might, those are different. But I expect to be out there logging some miles. Hope to see you on El LoBo.
26 Saturday Mar 2016
Posted in Running
In like a lion, out like a lamb. That phrase doesn’t really apply to Colorado. I know some parts of the country are planting their gardens. I ran today in four inches of fresh snow, piled on top of what’s left to melt from the previous two feet of powder, wearing gaiters, gloves and ski hat. And shoes still wet from this week’s previous runs.
Let me tell you something about winter running. Avoiding shallow puddles of water for what looks like snow on the edge of the trail, but is really mostly slush, is a mistake. Slush is quite literally standing water. In my experience, it’s typically much deeper than the puddle I’ve rounded. It’s most certainly colder, that’s why it’s still slush and not yet water. The best advice I can give you is to run straight through any puddles and avoid slush at all cost. Should you forget this advice and errantly choose the deeper standing slush over puddles on the trail, weep for yourself, my lion runner. You’ll never have a dry pair of shoes.
27 Saturday Feb 2016
Posted in Running
I was quaffing beers with a buddy the other night down at the Well. The conversation turned to addiction. I can speak to addiction. My running is over the top. Clearly. This is my 360th running story out of a little over 500 posts in this blog. But my problem is much worse than what my writing diversion indicates. The massive miles I ran last summer put me past the point of no return. I’m not happy now with anything less than 10 miles. I avoid meeting up for happy hour with friends. I leave cooking dinner to Karen. I live for each work day to end so I can disconnect that VPN and head out onto the LoBo Trail. I think of little else.
This photo of me glaring at Brittany captures me trying to ignore my kids while I extend my narcissism from a long run to dining alone on a steak and potato. If anything is more excessive than the two plates, it’s that pile of kosher sea salt next to my ribeye.
The hardest part of my hamstring injuries was not running in December. Then only mostly running for short 3 milers in January. I’m back now though. My right leg is about 95% and my left is maybe 65% healed. I can’t run fast yet but I can run long again. I went out with the thought of running 12 today but couldn’t stop and completed 15 miles.
I know I’m addicted. I consciously feel the emotional pull. There’s no better feeling. It’s like a two hour orgasm. Who could resist that? Quitting my addiction would be like trying to step off this planet’s orbit. Even if I had a rocket, I don’t want to quit. I don’t know if that makes me a bad person or really much different from half my friends and neighbors. I have friends with serious injuries and illness. Knee surgeries. Arthritis. Some should be bed ridden quite frankly but that’s now how they think.
I’m no different. I hope God allows me to run forever. I wouldn’t mind leaving this world on a trail run. I’ve watched slow death. I’ve cradled sudden death in my arms. Take me out after cresting a hill. Leave my eyes open to watch the Colorado sun set over the Indian Peaks. Leave my corpse in the middle of the trail to force mountain bikers to dismount. One last spiteful moment. And let my soul continue to run forever with angels through fields of alpine Buttercups. I’d be happy with that.
07 Sunday Feb 2016
Posted in Running
Tell me if you see what I see in this photo from the LoBo Trail today. Trails look longer in the deep winter. The wind blows harder carrying the icy February chill. My ten miler felt like twelve miles. Actually, I did run twelve. Because with the sun shimmering off everything buried in white, I could have run twenty. The Colorado winter draws me outdoors and I absolutely love it.
The runs can be tougher in the winter. The wind wasn’t too bad today but slogging through the crunchy snow slowed my pace to a shuffle. It was so pretty out there though, I didn’t mind. At five miles, Jen came hopping down the trail, like a snow bunny. She motivated me to run an extra mile before turning back. If you recognize this sign near the Gunbarrel Tech Center, it marks my turn-around on the Niwot Loop. The trails aren’t idea for running yet. They need some packing down. But they’re pretty. Glad I got out there before the game.
02 Saturday Jan 2016
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Believe it or not, this is yet another photo from the Colder Bolder, running across Varsity Bridge on the CU campus. I’m still showing those race pics because it’s the last time I ran. Until today. I tested my hamstrings this afternoon with an easy seven miles on the snowpacked LoBo Trail.
My right leg feels mostly healed. The left hamstring is still sore. I don’t know though that I can’t start running, if I keep things short and easy. I did keep it easy today with about a 10 minute pace but I found it impossible to stick to my three mile plan. After a brutal cold front, the temp was over 30° with zero wind and full sun. I tied my long-sleeved top around my waist after two miles to bake my arms in the sun reflecting off the trail. I kept my short-sleeve shirt on but would have felt comfortable shirtless.
Snowpacked trails are my absolute favorite. So soft. Picture the visuals of full sunshine glistening off snow-laden trees, with snow-capped peaks for backdrop. My legs couldn’t be contained and I doubled my planned distance. My first run in four weeks was a dream.
My Pearl Izumi gaiters wouldn’t fit over my fat Mafate Hokas. I might look into a pair of these toe guards for when this snow turns to slush. Thankfully my Kahtoola nanospikes fit. I didn’t encounter much ice but the nanospikes still provided confident traction.
I’ll keep my miles light but I think it’s safe to begin running the trails again. I’ve yet to set any goals for the year. My interest in marathons has waned. Maybe I’ll run one in the fall but I’m skipping the Austin Marathon this winter. I’m sort of in the mood to focus on the 10K distance. I’d like to work my way into that first wave of the Bolder Boulder. That might be my goal for 2016. Happy new year.
30 Friday Oct 2015
Posted in Running
I’m comfortable aging. Mostly. I know women think it’s funny to say guys don’t mature much after college but I’m not sure that I have. I feel young. To feel young running though requires a little speed. Racing in Colorado requires age-defying momentum. My races planned for the rest of the year will be shorter distances and I’m going to need to quicken my cadence to be competitive.
I’m not a nostalgic person – rarely do I ever reminisce here in my storytelling. I get nostalgic during runs though. The final two miles in long races, or simply workouts, triggers my memory like an autonomous muscle and I think back to high school cross country. Our races were still two miles long in Texas. I think they moved to the 5K distance a year or two after I graduated in 1980. I relive these high school races during the remaining two miles of a 10K or marathon. I often recall the state cross country course at Southwestern University in Georgetown Texas – it’s held in Round Rock now. It’s an extremely hilly golf course and one year’s event finished at the top of a huge hill. I finished second, by maybe only two seconds. When I relive the event, I find a way to win racing up that final hill.
I’ve gotten fast enough that I oftentimes find myself racing against youth in my weekend events. I get a kick out of it. I’ve learned not to leave anything for the final kick. Not that I don’t have the speed but I’ll strain my hamstring sprinting at the end. I learned this in last year’s Colder Bolder 5K. I should probably avoid 5Ks. I have to warm up with a 3 mile jog if I expect to run 3.1 miles with any speed. Sort of ridiculous but I figure it’s a 6 mile workout.
I’m thinking about this because my buddy Torin caught me from behind with two miles to go on my training run yesterday on the LoBo Trail. I ran 8 and I think he only ran about 5, but I was a little bit ticked. Partly because I had been running fast. Torin caught me when I was starting to cool down. Naturally I had to speed back up so we could could chat for a mile. It also irritated me because he’s my age. Boulder County must have the fastest fifty year olds in the freakin’ country. I don’t mind get passed by the shirtless CU Cross Country Team when I run the East Boulder Trail, but I feel like I sort of own this section of the LoBo Trail. I don’t like being passed on it, especially by fifty year olds. Time to begin some speed work.
19 Sunday Apr 2015
Can’t be on every day. Not every race runs to plan and not every workout is spectacular. The trick is to not let the bad performances get you down. This is one of the lessons of sports. You have to lose to learn how to win. I felt heavy all weekend, both on my 15 miler yesterday and my 8 miler today. I can’t point to anything. My legs were heavy and my attitude sort of blah. About like I felt here in front of the UT Alumni Center at 25 miles into the Austin Marathon, running one of my slowest miles of the race. But not all miles were like this and it was a good race overall. Looking forward to next week.
I need strong motivation to work speed drills into my workouts. It’s not easy running fast solo. I should maybe consider running with a team. I won’t because I don’t want to work with other people’s schedules, but I’m aware of the benefits. I’ve been adding some fartleks into my daily runs and I like running fast. Unless I’m feeling strong and quick though, I skip the speed workout. Sluggish and speed don’t go well together.
I’m working on speed to prepare for the Bolder Boulder. For some reason my race plan is to beat myself – my time 26 years ago. That race is too competitive to think I can medal in my age division so I’ve contrived my own personal two man race – me against me. My muscles need to re-learn how to run fast though. And I need to work on my cardio for those hills. The snow and rain made my hilly trails too muddy this weekend so I ran the Lobo Trail, which is almost perfectly flat.
A young girl passed me after five miles yesterday and made me realize I’d slowed down for no good reason. I chased after her for the next mile because she wasn’t running a pace beyond my limits. Once she noticed me though she sped up and I lost her. That was arguably a bit early to start racing in a 15 mile run, but it suggests my sluggishness was mental. Today, despite starting out super slow I did in fact loosen up a bit and got in a few faster miles. But then, for whatever slacker reason I quit a quarter mile short and walked in. This weekend was a waste but there are five more weeks. Training starts for reals tomorrow.
12 Monday Jan 2015
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I beat the ice today. Probably for the season. My Yaktrax were fine but they disintegrated after a single season. Plus they tended to accumulate clumps of fresh snow. Yaktrax has since improved their design to include a spike plate similar to these Kahtoola NANOspikes, but only under the forefoot. I imagine the rear coils still pick up wads of snow.
Today was yet another frozen ice capade. I was considering the elliptical but then the package from REI showed up on my front porch. I placed the order for these puppies last week after a four mile glassade along the LoBo Trail. I rarely devote a blog to a gear review, but I had a great run today in these spikes. I cruised across rivers of ice with never a fearful moment.
On slopes and turns that called for caution, Kahtoola’s tungsten carbide spikes gripped with confidence. I was prepared to run only three or four miles to try these out but extended my run to seven exalted miles. On my return, for the half mile between Ogallala Road and the foot bridge, I stretched out my stride to race pace. Not sure I’ve been able to run fast like that yet this year. Good to know I still can. By this time the sun was setting and I wasn’t wearing a head lamp, but the NANOspike’s confidence broadened to my running form. These spikes rock!
11 Sunday Jan 2015
I wasn’t the only one out running on the ice this week. I shared some “are you effin’ kidding me” looks with a few others on the LoBo trail. The week before, I couldn’t get over the snow. My runs were necessarily short given the exhausting conditions. I donned snowshoes one day and ended up with a blister that I’m still feeling. It was a poor week for running. I commended myself for simply getting out at all and figured it couldn’t get any worse. I was wrong. It wasn’t safe to walk down to the coffee shop this week, let alone run. We began with a foot of snow and below freezing temps. Then, in half a day, the mercury rose by 50°. Only in Colorado can that happen. The flash-melted snow refroze as ice later that same night, so perfectly you could ice skate down the sidewalk.
Running was unthinkable and I lost a couple of days. I know how unwise running was because I tried the day after the big snow-to-ice conversion. Got in four miles. Not sure how to describe my form. I kept my stride as short as possible without actually standing still. My effort was extremely taxing on my quads and groin. There were countless out-of-control moments where I thought I was going to die. It was not enjoyable and I spent the next two days indoors looking out the window like Sally and her little brother in the beginning to The Cat in the Hat. Conditions were reasonably better Saturday and I skated for twelve death-defying miles, with a similar super short, groin-stressing stride.
This is not ideal considering I’m training for a marathon. I have five weeks to step up my distance. With Ellie’s snowboarding lessons every Sunday, my only chance for the requisite twenty mile training runs is Saturday. Fortunately I ran some twenty milers back in December. I don’t need to run massive miles every weekend, I’d settle for two such runs before February. January has three more weekends in it. This is why Colorado runners plan their marathons for the fall, after a long summer of optimal conditioning. I’ve run two Austin Marathons in February and three Denver Marathons in the fall. Despite the altitude difference, I’ve yet to run as fast in Austin as I do in Denver. It’s difficult to train sufficiently for winter marathons. I’m happy with my snowshoe training though.
I snowshoed the same Lonestar Loop today that I did last Sunday, but this time I found the spur to the Tennessee Mountain Cabin. This added nearly a mile for a five mile, two hour effort. Trekking counter-clockwise, the right hand turn to the cabin is at 2.3 miles, at the second intersection with the Rising Sun ski trail, a full mile after passing the high point sign. That first 1.3 miles present a 700 foot climb. The cabin housed some lodgers but they showed me inside. Nine of them slept comfortably overnight, kept warm by a wood burning stove.
The girls had an awesome day with their snowboard lessons. Zero wind today made the 20° feel warm. This photo captures the only sun I ever saw today. The clouds were black with snow, which fell heavy throughout the day. This completes two of the girls’ six Sunday course. Julianna, their instructor, praised their coordination and balance as they steadily progress up the mountain. The girls are having fun while I get in some high-altitude hill training. Maybe not your conventional marathon workout, but works for me.
11 Saturday Oct 2014
Posted in Running
This is taper weekend. Maybe not for you. Runners spend months building up their endurance with ever longer distances. As the date of the marathon nears, runners begin to reduce the distance. There are a number of fairly specialized programs runners can follow. Many are free, just a few clicks away. Runners can purchase others with just one click.
Tapering is a subset of the training program speaking to the last few weeks of the complete regimen. A quick google will enumerate a number of tapering ideas. I didn’t taper with three and two weeks left. That appears to be the prescription. I began this final week. I do subscribe to the notion that tapering improves race day performance. I’m going with it.
I generally set my running goals for the year. I don’t look to a single race to totally achieve that goal. I judge the year at the end. I believe we are near the end of the year. By my count, I’ve only had three events so far and they were all last winter. First January, then February, and another in March. Karen and I were out on snowshoes more than that. Plus, I don’t have any runs planned after the Denver Marathon. That does makes this the end of the year. I’m going to heed the advice of magazine stories and taper this final week. I’m not targeting a specific time but I want to run strong and feel good doing it. I’ll be taking measure of my nutrition plan for success in this. I expect to run an 8:30 pace, which would be fast for me. At 165, I feel like I’m in racing shape.
I ran 12 miles today on the LoBo Trail, rather than my typical 18 to 20 miles for a Saturday. And I won’t exceed 6 miles for any one run over the next week, as opposed to my standard 8 mile run. Now that I’m thinking about it, I expect to taper down to 4 and 3 miles as I approach next Friday. I’ll run 3 miles Saturday too because I believe in working out the day before a big race. Too late to condition of course but it primes the pump. No one workout will be critical the final week and it won’t hurt to miss a day, but I feel good having a light run the day before.
Nutrition is one of my marathon goals. The sort of goal that spans several years. My concern is more around storing sodium, potassium and magnesium. And hydration. From what I’ve read, runners don’t necessarily want to load up on sodium, but I still want to consume it in sufficient quantities. The only vitamin I take is D3, at the advice of my doctor. I’m eating bananas for breakfast to load up on potassium and magnesium. This will address my proclivity for muscle cramps. I’m eating a ton of Kale from my garden. I don’t have a sodium supplement. Do they make one? Is it called salt? I don’t salt my food much after cooking – if I cook – but I’m a big fan of that substance. I’ve never latched on to taking supplements, other than my D3. I find them complicated. I would not have fared well on Lance’s bike team. I also plan to hydrate. I started today. Just after the beer my haircut lady gave me.
I enjoyed the shorter run today and having more time and energy for other weekend activities. Idle feet are the devil’s workshop. I got my hair cut. I downloaded Ken Follett’s trilogy completion. I stripped peeling paint off the carriage house. I’ll paint it tomorrow, first with primer. Fixed Ellie’s broken iPhone screen for $139 (tax incl.). An ounce of prevention, but seriously – my parents didn’t have unplanned smart phone expenses when I was a kid. Add that to the car.
This will be my 4th Denver Marathon. The full res photos from top to bottom are all Denver Marathons: 2013, then 2012 and to the left is 2010.
04 Saturday Oct 2014
Posted in Running
I like this photo. Mostly because it has me in it. But also because George captures in this pic the absolutely fantastic backdrop I have all day Saturday as I backpack at 13,000 feet along the Continental Divide. Wish I was still out there. Instead I’m back to running the LoBo trail. It’s a nice trail but it’s not the same thing. I will tell you though that this morning, while still early fall, the peaks of the Front Range are buried under spectacularly, shimmering white snow. What a gorgeous fall day in Colorado!
Despite the cool seasonal weather this week, my legs have been heavy and sluggish. I expected a little speed with the dropping temps but not this week. I went long this morning and started off okay, but my pace slowed down after ten miles. I went for twenty but walked in the last two. When your pace slows to essentially walking, you might as well walk.
I don’t think my sluggish week is related to recovery from my three days backpacking the Continental Divide. I blame work. My boss has been out on medical so I’m covering for her. That woman has quite the schedule. Been working 6am to 10pm almost every day. Part of what she does is report status on the projects I’m supposed to be driving. So I tried to do my day job as well in order to have some status to report. Tried to do it all and probably sucked at everything. It didn’t leave much time for running but I tried to do that too since my marathon is right around the corner. I suspect I was drained mentally rather than physically.
I don’t let this stuff get to me. I know I’m in shape. I had a super three mile race with La Plata from the Bakerville exit to the Grays Trailhead on Sunday. I imagine that included a 1500 foot climb in elevation. We totally smoked it. That felt good. Two more weeks until the Denver Marathon. Time to taper anyway. Jen is prodding me to run eight with the gang tomorrow. Her style, usually effective, is to call me a pussy if I don’t go. Planning on sleeping in tomorrow though.
