"In these bodies, we will live. In these bodies, we will die. Where you invest your love, you invest your life." Mumford & Sons

Friday, January 28, 2011

Free Yoga

Jaclyn writes:

I've been struggling with the idea of getting back to teaching yoga.  On one level, I feel like I'm challenged to keep a routine outside of work and I'm unsure about committing to helping others in their practice.  It's actually quite a weight to lead others into a yoga practice and do it consciously.  But, I've found a pretty stable personal practice at this point.  When teaching yoga, it's key to have your own time to explore yourself and your breath within a personal practice.  I feel that I am finally at a point to confidently provide that for myself. 

I've also struggled with trying to find a place to teach and practice where I feel balance.  In teacher trainings at Shoshoni, so many of us talk about not being able to maintain the peace we find there at home.  My goal is to create that, somewhere, locally.  Many local studios seem to stress a competitive practice and to generally promote elements of yoga that are not in alignment with my own studies.  While I still feel like I haven't found the perfect balance, I have felt closer.  Another struggle with local yoga is the price tag that goes along with it.  I'll admit that I have an issue paying some of the steep prices at local studios and feel that this turns a lot of people away.  So, I've decided to offer a free class, at least for now, to offset some of these frustrations. 

Today was my first class taught in a little over a year.  Though I was clearing some cobwebs while teaching, I really felt right at home.  I'm using this year to find many pieces of myself that I left behind, somewhere.  I've returned to dancing once a week.  For some reason that was the scariest thing I've done in a long time.  While I spent my first class tripping around on two left feet, I eventually found what I once loved so much sneaking a few glances in the mirror at, what was once, a dancer.  I quit dance for a lot of complex and irrational reasons, but I'm happy to reclaim it once again.  I also quit climbing awhile back, for much less dramatic reasons.  But, I look forward to some indoor climbing this week.  My next challenges are to find time for a little swimming to complete a triathlon this year and to figure out how rafting fits into my summer. 

Saturday, January 22, 2011

Winter Series II (8 mile)

Jaclyn writes:

Let's be honest.  I love this race.  If you aren't from the area, it isn't the best scenery, mostly a wide trail that runs along a dirty creek (unfortunately, that "trail" is now concrete).  However, if you are from the area, the out and back course is flat with a very slight uphill on the way out and slight downhill on the return.  I consistently do well on this race, probably making it my favorite.  The day was really windy, too.  Hoping for a PR, the wind was strong enough to make me slightly nervous (though, maybe a little relieved that I might have an excuse for not achieving my goal).  My previous PR from 2009 was 1:08:28.  I trained really hard with a great coach during that season.  So, I was a little unsure about my goal to maintain between a 1:04 and 1:06.  I thought this was a reasonable objective, given my training times.  Nonetheless, I was intimidated, because I haven't had time to train consistently and seriously from a "coaching" standpoint.  My finishing time was 1:05:12, and I clocked my distance at 8.1 miles.  Overall, I'm really happy about this.



The race and my performance got me thinking about my training and running goals.  I'm either setting really reasonable goals, or I'm not setting my expectations high enough.  So, here I am in a conundrum regarding what I would like to do in these next two races.

The Baptist Road race is also flat and can be fast if the weather is agreeable.  But, the weather is never agreeable.  It's always seemed to be the "are you tough enough" race, where people drop out because there is an ice storm, or something of the like.  The Black Forest race is long, lonely and hilly.  I know my long distance trail training will give me a better time than I had in 2009.

I'm unsure how to use the next three weeks to prep myself for these races.  Maybe I should be setting my expected mile times lower in my workouts and in my races.  The approach I have had seems to be working; but, maybe I'm really not challenging myself hard enough.  I'm fifth in my age group, and might be able to take the two runners above me.  I smoked them in today's race, but they really had me by a long shot in the Cheyenne Mountain race.  On one hand, they might not be distance runners.  On the other, they might've had a bad day.  It's really the game we all play when it comes to stats, races, and a running series.  I don't even know what these girls look like, but I'd love to beat 'em.     

Duane writes:

I'm so grateful to be having the best season of my life. I credit Aspen. Really. We go to bed earlier than ever before and last night she slept through the night (except for a 3 a.m. feeding, but I mostly sleep through those except for the diaper change) and she even slept in this morning until 7:30ish. We don't drink casually anymore or go to clubs. We eat in and eat well. So when people say that I've gotten really fast this season I joke and just say I don't know why... but it's because I'm finally behaving like a runner in training. Thanks Aspen.



This race was rough. The wind hit like a hammer and I made a rookie mistake which I totally knew was going to happen. Early in the run, I was bantering with a great local runner named Sean. We were hanging back in the middle of the front pack and we were just cheering the 4 milers who were on the return and talking about the race and stuff. I said it felt like at almost 40 years old I was finally learning about running. Before the race Sean had said I was getting fast. He's a really good runner and that was a great compliment. He also said he was going to just train this race, cruising the ebb and pushing the flow. I wanted to push now, so in the next mile, I pushed to the front of the pack and became the wind break for everyone who wanted to tuck in behind. And there I stayed for the next two and a half miles, right up until the turn around.

Then the two guys who had stayed right behind me, drafting like smart, experienced racers, jumped in front of me and took off with the wind at their back. I was 4th at the turn around and twenty steps later I was 6th. Sean was still hanging out with the pack at, I don't know, 12th or something.

I got into my head and drove myself. I knew both racers, a little. The first guy was the same person who caught me in the last 100 yards at the last race. The second guy, Joe, and I had talked a little after the last race and even though I had beaten him at Cheyenne Mountain, he was ahead of me now and looked strong. At mile six, when he dropped his pace a little, I advanced and gained the spot back, but there was too much distance left to feel comfortable. The fourth place guy was still in my sights so I pushed to keep within 20 seconds.

I pushed harder than I can remember ever pushing in a race, talking to myself a lot, and when I was almost at 7 miles I was getting comfortable with finishing 5th.  Suddenly, and this is important, because it was sudden, another runner was on my right shoulder, close enough to talk quietly. And then Sean said great job, sort of over his shoulder, as he passed me. I chased him to the finish, but never closed the distance. I guess I still have a lot to learn about running.

Wednesday, January 19, 2011

Training with Baby

Jaclyn writes:

I was fortunate to return to running so quickly after having Aspen.  There are a few things that were and still are vital to my success.  One was that I ran during my entire pregnancy.  My pace was really slow (about 12:30 min/mile), but I ran without excuse.  I stopped running at 38 weeks only to start up again at 41 weeks, as I thought it might help her out a bit.  Nonetheless, I was always active.  I would not recommend this for everyone.  I think every woman should be responsive and respectful to her own physical abilities and limitations.  I would recommend developing some activity plan, whether it be walking, water aerobics, etc.  Generally, I followed the guide that I could do whatever I was doing before the pregnancy.  I would highly recommend finding a certified prenatal yoga instructor and massage therapist.  I attended regular classes at Westside Yoga.  Not only was this great for my physical and mental health, but it also allowed a great outlet for bonding with other soon-to-be mommies.  As always, an expectant mommy should check with her health care provider for any physical activity.

Aspen and I completing my Level 2 instructor training at Shoshoni (36 weeks)
 I returned to physical activity soon after pregnancy, trusting how my body felt.  I began running and walking a week after my natural birth, again, not something I would recommend for everyone.  This was contrary to my doctor's "cookie cutter" instructions.  I ran my first half marathon 10 weeks after birth.  I feel my biggest challenge with my return has been finding a balance with work, activity, and baby time.  When the weather is nice, we can take Aspen on our runs.  I researched Bob Strollers to make this possible.  While most people recommend the traditional swivel wheel design, I felt that the Sport Utility was more our speed.  The tire diameter and width is bigger with more of an off-road style.  Duane has even taken it up the backside of Section 16.  We did end up with a flat within the second month of regular use caused by a thorn.  We've since reinforced the tire and put a goo inside of the tubes.  We've also added a lot of lights to the stroller for evening runs.  We mounted a bike spotlight to the handle of our car seat and rear red flashing light to the bottom.  (I would recommend the Bob infant attachment piece.)  We've also put bike spoke LED lights on each wheel.  The front tire on the Sport Utility stroller is fixed, but you aren't suppose to run without locking the swivel wheel on the traditional design, anyhow.



The other necessity for getting back into shape has been the support of family.  Because, on those really cold nights or long training runs, you need to leave the baby at home.  Having a solid support system, between my mom, father-in-law, and sister-in-law, has allowed me to get back into my running goals.  When no one is available, Duane and I alternate running days or times.  We've also quit 24 Hour Fitness to join our YMCA for a multitude of reasons.  The childwatch is great and they will take her this young.  The locations are better, closer to work and home.  The classes are at earlier hours, more regular, and spinning bikes are never full.  Finally, we're excited for their kid programs including infant swim that we will be starting in the spring.

I would not recommend this for most preggos!  (34 weeks)
 Overall, I've been really fortunate to return to running and fitness goals.  I've lost all of my baby weight and an additional 20 pounds that I had packed on before the baby.  Four months after birth, I'm in better shape than I've been in a long time (though, I still do qualify as an "Athena").  I attribute this to maintaining fitness goals before, during and after pregnancy, ignoring pregnancy myths around food and cravings, and breastfeeding.  Any woman, who takes the health of herself and her baby seriously, is capable of doing the same.  Let's start a revolution!

Saturday, January 8, 2011

Winter Series 10K+ (6.8 mi)

Jaclyn writes:

The Hell's Hills race was fun and we had beautiful weather for it.  The temperature was in the upper 40s with blue skies and sun.  So, getting dressed for a "winter run" was not a goal this morning.  The race is an intense trail race, which is evident from the title "Hell's Hills" given by the directors.  The first race of the series was at Fox Run Regional Park until last year.  The change in venue was due to a number of canceled races because of icy conditions at Fox Run.  The new venue for Hell's Hills is at Cheyenne Mountain State Park.  Being relatively unfamiliar with the trail systems at the park makes running this race an extra challenge.  I feel pretty clueless about where I am on the course in relationship to the park itself.  But, wearing a Garmin really helped this year, especially because the rolling uphills for the first 3.7ish miles makes you feel like you've been running forever.  The following 3.1ish miles is a strong rolling downhill.  Each time I've run this race, I walk away thinking I should get out to these trails more often.  It's really a beautiful area that reminds me a lot of running the back side of Section 16 or being in Waldo Canyon.  I had forgotten how much of the race is short, intense uphill.  So, I use "rolling uphill" lightly, and there are a few long uphill sections, especially at the 10K+ loop.

Aspen is ready to run!
 I did a few things differently today, which I'm happy I don't regret.  For one, I've been having some patella tracking problems.  I wore a strap below my kneecap, which I have never worn or run with before.  I was impressed with how much it helped, and I'll continue wearing it until I can better strengthen my inner quadriceps.  I was starting to worry that I wouldn't be able to complete our running goals with the pain I've been experiencing, but I'm now confident that I can go on training and racing.  I also wore a new running skirt from Skirtsports, the Gym Girl Ultra.  I've liked this skirt in the past, because it fits well and has shorts underneath.  I was nervous about the new design and that the skirt would ride up, but I didn't have to adjust myself once.  I was on a search for a good pair of shorts, but I think I'll stick with the skirt and probably purchase another.



I also decided to wear my screw shoes today.  I had heard the trail might be icy, and it was a little icy.  It was definitely snowy .  I prefer my screw shoes to Yak Trax because they feel less bulky.  I really don't notice them on any terrain, except when I hear them on paved surfaces.  We followed the directions on Matt Carpenter's website to make these.  Duane doesn't like wearing his, but it might be that the sole of his shoe isn't as good for it or he put screws to far forward and they poke through the shoe.

Screw Shoes
 I had an amazing race.  Last year, I ran this race in 1:23:13.  Now, the course was a little different to avoid an ugly bottleneck at the start, but I completed this race in 1:07:13.  Maybe the difference is a combination of extra weight, an early pregnancy and a different course, but I think it has a lot to do with our current training.  Regardless, I'm having a great start to the year.  I finished as the 31st female (out of 130) and am 7th in my age group.  I might be able to take a couple of places in the flat races, but I most likely won't move up in age group places unless people drop out.  That is the fun of the Winter Series.  You are likely to get an award simply if you are tough enough!  I'm the first runner in the Athena division, which isn't a great surprise.  I've always been pretty fast for my weight.  I need to check my weight, though, to be sure I still make the cut.  I don't really look like an Athena runner, but have always been surprisingly heavy.

Running the stairs at the finish line




Duane writes:

Last year I finished 19th in the race (52:09) and suffered quite a bit throughout the race. I wasn't ready for the hills. They're really aggressive and my conditioning wasn't right. I was nervous at the beginning. At first I had on Yak Traks but I took them off just before the race.

This year, I finished 6th with a time of 47:58. I'm nearly 2 1/2 minutes ahead of anyone else in my age group and if I can stay healthy, and if someone from the top 5 ahead of me either drops out or doesn't run longer distances well, then I could actually finish in the top 3 this year. That would be a first ever for me.

I started this race back in about 19th place and picked up a couple of spots the first mile. I made a couple more moves in the second mile and heading up the first major hill I counted 7 runners who were just ahead and set my sights on moving up all 7 spots.  By the time I finished the first hell hill, I had picked off 5 of the runners, including one guy who had been moving up with the same determination as myself.  The second hell hill is shorter. Really just a couple of switch backs. Right at the top of the second hell hill I took the 6th runner, but just barely.

I'm wearing blue. Far back between two guys, one in black and the other in green

The top of the second hell hill marks the far corner of the hell hill loop (technically the first hill climbs to a small clearing, which up leads the second hill which is a loop that returns to the clearing and then you sprint against the crowd back down the first hell hill) and that's where the real pain begins. The downhill flows smoothly, but in a race like this, you have to push even harder than the climb or you'll lose position quick.

My downhill started on the chase. There was just one runner ahead of me and he was only a few seconds away. He was young and didn't look tired, but i leaned into the chase in any case. Beside, the two guys that I passed on the last hill had to be close behind. I never looked back to check. At the meadow which closed the outer loop I was still tight behind, but I was losing energy. Running down the hell hill and into a flood of runners is probably the most dangerous part of the course. Most every runner knew to stay on their left as we screamed past on their right, but the slooshy snow made a few passings really close calls.  It was great when a number of runners would call behind them to warn about the downhillers.

I passed Jaclyn here. She was close to the top of the hill and I was so proud of her. She looked great. I saw that no one was near me and I was almost out of gas. I started falling further behind the runner in front. A few of the climbers had called out my position to me. They had me at 5th place. By the time I neared the bottom of the hill and turned into the final mile+ to the finish I had accepted that I couldn't catch the runner. But I would be happy with 5th. Then I started to become aware that someone was being encouraged behind me, close enough that I could hear the race supporters pretty clearly. There's a long straight way near the end that sort of circles a huge meadow. It offers about a 300 yard view of the course and a beautiful vista of Colorado Springs. Here I could see that the runner ahead of me was running way ahead now, more than 30 seconds ahead easily.

Worse, I could hear footsteps. At the end of straight away, we entered a winding course through scrub oaks. Multiple times I passed onlookers who were cheering "us" on. The guy behind was so close that the fans cheered us as a single unit. I was trying to find the strength to push him off. When you come into a final stretch like this and you push up on a competitor, if they fight you off, then often you give up and settle into position behind them. I hoped this would be the case, but his push was greater than mine. He zipped past. I had expected it to be the last guy I passed, but it was the second to last, the same guy who had also moved up his position on the first hill. And he was in a sprint. He took me by 4 seconds.

This is the toughest short (10k or less) trail race in the springs. With all do respect to the fall series, I really think this one beats them all. I credit Jaclyn's aggressive training ambition for my time. This is turning out to be the best race season I've ever had.

Tomorrow is a long distance flat run (12.8 miles) and next week a long trail run again. Two weeks until the El Pomar race which has always been my bane in the series. Time to think positive.

Saturday, January 1, 2011

Rescue Run 10K

Today's Rescue Run (results) was a great time, as always, and a great way to bring in the new year.  Race entries benefit the local Search and Rescue, which plays a crucial role in a lot of the crazy events runners participate in year round, in addition to all of their other responsibilities.  Really, we are all in debt to these fine volunteers.  Another great thing about the Rescue Run is the beautiful scenery, Pikes Peak was astounding this morning under the fresh snow and sun.  I really enjoy running on the trails in Palmer Park, but this race involves more roadways and wider trails of the upper mesa, which is nicer this time of year.  The race is rolling hills for the entire course and includes a short out and back section.  It can be run as a 5K or a 10K.

We encountered our first pre-race baby challenge.  Between icy morning roads, our sitter and time we ran to the starting line with one minute to the start of the race (Aspen stayed home for this adventure).  It was a jumble, but I think this got our adrenaline pumping and improved our times, overall.  It was a cold run, starting around 12 degrees and ending at 17 degrees.  However, with no wind and a good amount of sun, I think I overdressed in a pretty heavy duty base layer.


I felt really strong throughout this 10K.  My time, last year, was 1:00:30 and I had been disappointed with this slow time.  I ran hard, but having put on some extra holiday pounds and being pregnant (though I was unaware) my time was unexpected.  I know being a couple of weeks pregnant shouldn't make a difference, and maybe it truly was the weight, but I seemed to have immediately slower times on races and training runs.  My time this year significantly improved (54:43).  I'm 20 pounds lighter than I was before the baby last year, which I attribute to a healthy lifestyle and breastfeeding.  I'm excited to see what difference this will play in my races throughout the year.  I'm also proud to be the 16th female finisher and 3rd in my age group.  Though, if you see the results, I'm nowhere near competing with the other ladies.  If I changed anything from today's race, it'd be carrying some water and dressing in my lighter base layer.  I know a 10K is short, but I seem to be struggling with staying hydrated for running and breastfeeding.  I don't know that I will find a balance with this issue.  On a separate note, I wore Yak Trax throughout the race, which might only give me an inflated sense of self confidence on ice, but I was able to keep a good pace and never slip.  I haven't worn these during a race in years, and forgot about some screw shoes I made.  I think I would've preferred them over the Yak Trax.

Duane had an amazingly strong race.  Last year, he had a strong finish at 42:21, 11th overall and 5th in his age group.  This year, he completed the race at 40:12, 6th overall and 2nd in his age group. He started about three rows deep next to Eric Peterson who has always been his closest pacer. A bunch of kids and women were in front. At the start he was about 30 people behind, but he shot up the side and almost tripped in the thick snow. By the time he hit the road he was about 12th overall and it was hard for him to really know who was who because the 5kers and the 10kers were packed together.

He passed one young racer who usually beats him and was gaining on Gerald Romero, one of the strongest and nicest local runners when he realized he was at the very front of the pack.  Before the top of the hill he was in front of Romero, but quickly lost the position as Romero sprinted down toward the mesa. For the next two miles he chased Romero, closer to him this far in a race then he had ever been before. Romero passed the fifth place guy before mile 3 and Duane took the same position before mile 4.

At the farthest water station Duane was encouraged by one of the aid workers, a guy named Paul who is a strong local runner who Duane met when they ran an Incline Club training together. Since then Paul's often beaten Duane in local races. Getting to know other racers and encouraging the ones who are often your closest competitors is one of the neatest outcomes from running local races.

Finally, still on Romero's heels, Duane reigned in a little on the last icy downhill, and Romero kept the lead. Far enough in front of the next racer to be safe, Duane still tried to kick the last 1/2 K to push up to Gerald, but deep snow and the drain from the fastest pace he had ever run a 10k in stole the kick away. At the final corner, Duane watched Romero disappear into the final lane, seconds before he would do the same himself. Romero was there of course, huge smile and warm handshake ready.

Overall, the Rescue Run was a fun way to bring in 2011.  After all, they say whatever you do today will really set the pace for the year to come.  Next weekend starts the Winter Series in Cheyenne Mountain State Park.  This is a beautiful and tough trail run.  The series has a short and long division.  Of course, we will be running the long series, which includes a 10K, 8mi, 10mi and 20K.