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The Graduate

26 Sunday Jul 2020

Posted by Ed Mahoney in Ellie Rose

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Niwot

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I remember when I discovered Ellie Rose was smarter than me.  She was in middle school.  She’s been reading adult-level books since grade school.

She had her pick of colleges and chose the one known to be the hardest scholastically, the Colorado School of Mines.  She’s interested in epigenetics.

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She’s a girl of many talents.  At NHS, she formed clubs and participated in sports and the student council.  She earned money at various jobs.  She wrote songs on the piano and guitar.  She traveled to Austria and back on her own.

Ellie Rose is ready for the next step in her life.  She graduated yesterday to cap off a challenging time.  We’re excited for her because we know she will become a woman who will move the world forward.

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Carpe diem, Ellie Rose.

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400 Meter Intervals

09 Saturday May 2015

Posted by Ed Mahoney in Running

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intervals, NHS, Niwot, Shoes and Brews

SWT TrackI can’t remember the last time I ran on a track.  Maybe a time around this photo in the early ’80s.  I ran on the Niwot High School track today.  In between rain showers.  I ran 4×400 meter intervals.  I would tell you I’m working on my speed for the Bolder Boulder, but I suspect I’ve lost focus and am now working on my speed to stay competitive on the Shoes & Brews 800 meter beer board.

Intervals are great for increasing your anaerobic threshold.  I want that too but am more interested in the benefits of form and breathing technique.  The conditioning ironically comes from the rest interval, not waiting for your heart to fully rest before starting the next repetition.  But I want the practice of the 400 meter run itself.  Running fast while tired.

I thought, hoped really, I could run between 4 and 8 of these, and run them each in 90 seconds.  I’m running this fast in my Shoes & Brews 800 meter runs, so I knew this was within my limits.  Turns out, I ran my first two 400s in 91 seconds.  Spot on.  I didn’t time my rest but walked just short of 200 meters, which is what I generally did when I was younger.  It became evident after these two that I wasn’t going to run eight.  Ran my 3rd though in 90 seconds and 4th in 87 seconds.

I’m pleased with that consistency.  All the memories of running these in high school and college came flooding back.  Chasing Joe Cepeda around the oval.  Not feeling anything for the first 20 or 30 meters because my heart is still beating so fast from the previous interval.  And how important arm form is.  Attention to a good arm swing totally helps to carry you around the track through the fatigue.  I initially thought those 800 meter speed trials would be good for me, but they don’t provide enough repetition to learn good form.  Once a week isn’t the same as 4 times in one workout.  It’s like anything else, repetition is the key to learning.

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Close to Home

02 Sunday Feb 2014

Posted by Ed Mahoney in Snowshoe

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Cottonwood Trail, Gunbarrel, Niwot, Niwot Loop, Niwot Tavern, Super Bowl

cottonwood karenThe mountain trails of the Front Range are gorgeous, but there’s not much need to drive up there to snowshoe when there’s a foot of fresh powder down here.  And you know what a big day it is in Colorado with the Broncos playing this afternoon in the Super Bowl.  So we decided to snowshoe today quite literally in our backyard.  We started at the Niwot Loop Trailhead and headed south into Gunbarrel.  We covered the segment between 79th and 71st Street.

cottonwood edI ran out here yesterday.  Slogging through the snow was tough and I was the only runner.  Everyone else yesterday was Nordic skiing.  Today, at 18° but with full sun and zero wind, had mostly runners and a few cross country skiers.  Yesterday’s skiers helped to pack the snow for running.  Snowshoeing was great.  You’d think 18° is cold but we quickly pocketed our gloves and Karen unzipped her jacket.  The sun shining off the snow serves to warm things up.

niwot tavernThe Cottonwood Trail is fairly flat, certainly relative to the mountain trails we snowshoed on in January.  Plus it’s easier to breathe at half the altitude, so this was our fastest ever pace – well over 2 miles an hour for 3.5 miles.  We brunched afterward at the Niwot Tavern.  If the nearby IBM site has a company bar – this place is it.  We’re home early prepping for the game.  I made my shrimp ceviche mostly last night.  I added avocado and cilantro now to avoid those from turning mushy overnight.  After our 90 minute workout, we’re ready to party over at the Sebestas.  Go Broncos!

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