All it takes is all you've got

On a whim and by invitation from friends, I ran the first leg of a half-marathon relay in Fort Collins this morning.

Aside from the four men ahead of me and the biker leading me along, I was alone pretty much after mile one. Gave me a lot of time to think and re-connect with the Nan who likes to race.

The sign held by a spectator near mile four described my feelings precicely: "Runner's High: 100% LEGAL IN ALL 50 STATES!" 

I definitely had a runner's high this morning.

My leg of the relay was pretty flat with just over a hundred feet of total elevation change. I ran negative splits and happened to look down at my watch right when 6.2 miles clicked by and remembered seeing 37:22. Then I kicked to the relay exchage "finish line" at 6.9 miles in 41:41 and handed the chip-anklet-baton off to Annie.

Annie ran the remaining 6.2 miles, in a time of 38:31, for a combined half marathon time of 1:20:11. 

After my leg of the race, I jogged in the remaining mileage to the finish line to make it a long run. Accidentally went off course just after the exchange point, but only added on .4 mile. Once I got back on course it was fun to watch the racers pass me by as I took it easy the rest of the way. One guy was like "Hey, you can tuck in and draft if you want! Keep going!" I laughed and declined, explaining that my "race" was over.

I kept looking back wishing to see my friend, Marianne who was running on another relay team with our Athletics Boulder group. I also kept hoping the lead woman would come up on me and I could run with her for a bit, but she didn't catch me until less than a half mile to go, and Marianne was right behind her so I ran the last few minutes with Marianne instead.

Aaron and the kids came up to the finish line and the kids got to swim in the pool at the finish line party. Saw Paul Peterson and enjoyed catching up with him too. Such a fun morning!

Ran to N. Boulder to pick up my car from where I left it yesterday when we carpooled to the race.

Got back at 7:40 a.m. and the kids were playing with legos and casually eating breakfast. Aaron was still asleep, as he had been up late working. 

I got the kids moving, made lunches, drove them to school by 8:20 a.m. and took Kelsie with me to Rally Sport for some strength work. I used to go there a few years ago, but haven't had a gym membership since then. I renewed my membership so Kelsie can socialize in child care and I can run or do strength work. Rally is the only place in town where I can leave a kid in child care and run outside with my cell phone. Score!

Medium Long run. 7:50 AP

I've been logging my miles on Strava because it feeds my geeky data interest, but I'm not sure how to get it to show my actual pace instead of the graduated adjusted pace. It keeps telling me I ran faster than I actually did. What's the point of that? Any other Strava users out there?

80 minutes of pool running at Rally Sport. An hour of that was with a class including some intervals and drills. Great workout!

I would like to get in the habit of cross-training one day per week. I think it will build fitness and keep my achilles tendons happy. Pool running is a great option because it is such a great full body workout and sends healing and strength to my ankles and achilles.

Easy run from Rally Sport. Nice, cool, slightly drizzly morning.

I found out I got a free "elite entry" into the Monumental Half in Indianapolis on November 1st, so I'm going to do it! Looks like a pretty flat, fast course. I am excited to see what I can do. I'm going to room with Emily Jameson, which will be fun too.

Workout with my group on the Cottonwood Trail.

Warm up, strides 

4K, 2K, 2K with 2:30 jog between each. Each push was between 5:50-6:00 pace. 

Long cooldown

Last night I decided I am going to utilize my fast running blog to hold myself accountable for running AND writing.

I'm writing a memoir from my life experiences of 2011-2014 titled "Finding the Silver Lining." Currently I have over 44,000 words but over the past few months, my progress has been slower than molasses in January. I often go days or a week without opening the document at all. I wish I could say its because of my lack of time but really I'm just not focusing well and allowing myself to feel overwhelmed and then distracted.

Last night, Aaron gave me the idea to just commit to writing a minimum of 50 words every day, and I'll still be making progress little by little. Once I get going, I will often write much more than 50 words per day, but I just want to break it up and write on one topic at a time. Then, I'll have to go through and edit the whole thing and meld it all together, but that will be a different project titled "Pages edited in my book."

SO. "Words written in my book," is not some fancy new shoe brand. And its not miles, its words that I write each day. My goal is to finish the book before the end of 2014. 

I woke up excited to run today! Ran early and somewhat "easy fast."

I got back from my run just as the kids were waking up, got them fed and out to school, and then prepared food all morning. Boiled down tons of apples from our tree and canned six jars of applesauce. Blended up six quarts of green drink (veggie/fruit drink in the Vitamix). Prepared three batches of marinated chicken. Phew! Busy morning.

Workout at East Boulder Rec

Warm up, strides

4, 3, 2, 1 pickups with 1 minute rest

1.7 mile tempo back down the path

5:45-6:08 pace in my intervals

Drizzly run from Rally Sport. I didn't sleep well last night, so I was tired today. Took a nap this afternoon.

Rainy and cold. Not super fun.

Woke up feeling sick, so I wimped out of my run. Packed up and drove to to Utah for my Mom and Step-Dad's mission farewell.

Stayed up way too late last night talking to my brother and sister in law. Did a workout alone at 7:45 a.m. after a broken night of not very restful sleep.

Felt pretty blah. Stomach started hurting halfway through.

5XMile repeats on the flattest path in Utah. Legacy Parkway trail in NSL. 5:59-6:07 pace depending on head wind/tail wind.

TIRED. Long drive Friday and then again yesterday, plus staying up too late both Friday and Saturday night and not sleeping well outside of my own bed all took its toll on me.

I did some weights and pool running today. And took a nap.

Workout at East Boulder Rec

Sally Kipyego style recovery run: extra slow.

Did anyone else read that article in Running Times about what pace is best for a recovery run?

I think its awesome that Sally Kipyego runs her recovery runs at 8:30 min/mile. I need to implement more of that into my training. I think it will help me say more fresh.

This morning's slow run made me feel great! My form felt a lot more clean and upright and as a result my achilles and hips felt rejuvinated instead of sore and tired.

I was in a black hole this morning. Starting last night actually. I had a hard time sleeping because I just felt down. Stressed, overwhelmed, dissapointed in myself, ect.

I woke up and did not have any desire to go running. My 8yo woke up right after me and pleaded with me to help her start the shower and stay home to make her breakfast. I was SO tempted to stay home, but Aaron was prepared to help the kids and I needed to somehow climb out of my black hole, so I left for my run.

Every step was forced. I was cold and tired and emotionally down, my achilles hurt, my back and neck were kinked...once I start down that path of negativity, the floodgates open, you know. 

Just after mile two of my run, the first runner I had seen (or at least noticed) was a random husky guy in a hoodie. As he approached me, he held his hand out in a silent guesture to give me a high five. Those tenths of a second between when I saw his hand and when I slapped it firmly, passed quickly. High fives just come instinctually when offered, I guess. As soon as I slapped his hand, I felt an incredible boost of energy and support.

I'm not sure if this man put much thought into his guesture, but he totally made my day! It was as if he was saying, "Good job getting out here to run even though you didn't want to. Its hard some days and we do it anyway. We're in this together. Keep loving yourself and honoring your need for daily exercise. Keep going."

Back, neck and achilles tendons hurt so I rode my bike to Rally Sport with K in the trailer and did some pool running.

Almost didn't race because of this horrible back kink that has been killing me for a few days, but decided to stick with the plan because I would have been doing a workout alone anyway. My running group is running a half-marathon tomorrow, but I didn't want to race on Sunday with them and I also am not ready to race a half.

Race start was at 8:30 a.m. Hot, windy, and long course.

Had a hard time breathing. Felt like my rib was crowding my lungs. Considering the circumstances, it was a very solid effort and I am pleased with the outcome. There was one guy ahead of me and the nearest female was a few minutes back. I ran alone the whole time but at least it was an out and back, so I got to see and support/be supported by lots of runners on the way back. Fastest mile was my last. Not the time I was hoping for, but lots of things to be happy about.

Well the good news is that I feel a great deal better this week than I did last week. The not so good news is that I had a dip in my mileage and effort last week, so I hope that isn't a major setback in my training for Monumental half. If it is, oh well. I'm just doing the best I can with the time and energy available.

Warm up

2, 3, 4, 4, 3, 2, 1, 1, 1, 1 minute intervals

Started off pretty easy, but worked my pace down below 5:00/mile on the last short intervals

Went in for some graston on my achilles today. Hurt so good.

Also got braces on my top teeth today. I look like a total nerd, which is humbling and somewhat embarrassing. Hopefully I'll have straight teeth again in 6 months.

Teenagers: learn a lesson from me and please keep wearing your retainer into adulthood. Unless of course you like braces and yearn to get them again in your 30s.

Recovery run and a session of strength work at Rally Sport. I had a trainer show me some moves with Kettlebells today. Fun!

Wholy sore hammys batman.

Kettlebell workouts are not for wimps.

Workout at Boulder Res with my group.

Came early for an extra two miles in my warm up so I could call it my long run for the week.

The workout was 5X8 minutes at half marathon to marathon pace. I kept my intervals between 6:30-6:05 pace.

Felt pretty good

Everything was especially beautiful and yummy this morning. Even the sweet inhale of marijuana near mile one. Who smokes marijuana at 6:00 A.M.?! Boulderites do. 

I also especially loved the orange and red ribboned sunrise and I saw high five guy again! No words, but a solid high five of course.

Workout from East Boulder rec with my group.

Warm up, strides

6 minutes at HM pace

4X3 minutes at 10K pace

6 minutes at HM pace

cool down, core work

Beautiful crisp morning!