September 8 - 14, 2008

This week served as a bit of a cut-back week. It was sort of hard to think of it that way as I ran a trail race today, but the mileage wasn't nearly as high as it has been. So, here's the synopsis of my week:

M 9/8: 5.5 mile bike and lift
T 9/9: 6.25 mile progressive speed work
W 9/10: yoga and a 2 mile hike with the dog
R 9/11: 5 mile trail run
F 9/12: rest day
S 9/13: 7.5 slow miles
S 9/14: 8 mile trail race - Marble Quarry Hill Climb

I've been a bit lazy with my lifting lately. This week was pretty packed with school stuff, but that's still no excuse. My goal for next week is to lift three times.

I've also been trying to incorporate some new training scheduling into my current routine. The plan I'm following to train for the Denver Marathon is a combination of Smart Coach from Runner's World and Hal Higdon's Intermediate program. I've used Higdon's progression of weekly runs and distances for my training but I've used the suggested paces from Smart Coach. The component of the Higdon plan that I like the best is doing a tempo or speedwork run the day before a long run. The idea is to start the long run on fatigued legs to simulate the feeling your legs will have later in the actual marathon.

The new plan I'm trying to ease into is a 21-day cycle with 8 key runs during that time. The remainder of the days are a combination of recovery runs and cross training. Of the 8 key runs there are 3 long runs (one of them being a "race-simulator" run with negative splits), 2 hill runs (one is a steady climb, the other is repeats), 2 speed work sessions, and 1 tempo run. I still need to work through some of the details regarding the speed work and tempo runs. I hope to use this type of strategy during training for my next marathon in the Spring.

Anyway...all of that aside...I really want to share my experience from today's race!

The Lead King Loop 25K/Marble Quarry Hill Climb 12.5K was my first trail race. I entered at the suggestion of my husband. He is definitely a purist when it comes to sports and thought I was spending too much time on the roads. I should be in a more "natural" environment. So, I started running more hills and trails during the past month. Luckily, one of our local hills - Red Mountain - is virtually a twin to the course I ran today. That definitely helped build my confidence.

I woke up this morning around 6:00 a.m. Ate my usual breakfast of oatmeal with cinnamon, half a peach, and brown sugar, some yogurt and Kashi, and of course some coffee! I started gathering my "race gear", packed my post-race snacks, and dragged my hubby out of bed. We were on the road by 7:45. I was hoping we'd be headed out by 7:30, but that wasn't to be.

We arrived in Marble around 9:00. We parked near the Beaver Lake Lodge (race HQ) and I picked up my race packet. For some reason they had me registered twice - never did get that sorted out, but I was runner 309 today.

With about 30 minutes to assess the weather, get warmed up, and make a "costume" change I made my way to the starting line. I originally planned on racing in pants but it was about 60 degrees when the race started so I opted for shorts instead. I got my Garmin set - I was a little worried it wouldn't pick up the signals because of the surrounding mountains, but no trouble.

The course started off through the town of Marble with a few rolling hills (very little hills, mind you). After about 1/2 mile we hit the Jeep road that lead to the quarry. The first mile was at a pretty mild grade. The split for my first mile was 9:32. Pretty respectable for me on a flat course, much less one with hills. In this mile, I managed to get out to an early lead on most of the other women running the course. I was running with the eventual winner at this point following her pace.

The second mile was a bit more challenging and I took my first walk break at 1.25 miles. The rest of this mile was much steeper than the beginning of the course - my split was 13:16. Ouch! The race director did say that this was the steepest part of the course so I was definitely looking forward to mile 3! Jeanne (the women's winner) got a big lead on me during this stretch!

Thank goodness the course flatened out at this point. I think I ran the majority of this mile. I was leap frogging with a younger runner and an older runner (maybe a father-son duo?). I kept looking over my shoulder as well because there was another woman closing in. Yikes! I made it through mile 3 in 12:03.

Mile 4 lead right into the quarry. This was definitely the most scenic section of the course. We made our way up through the aspen and pine. The road followed the flow of Yule Creek. At the apex we crossed a couple of wooden bridges and ended our climb at a marble cave. I really wish I had my camera with me so I could share that view with you. I completed mile 4 in 12:07.

The path down the hill was much more enjoyable - thank you gravity! I was also able to enjoy the view of aspen beginning to change into their bright yellow hue. Somewhere during mile 6 I was passed by the woman who had been "stalking" me during the uphill. She was running really strong and there was absolutely no way I was going to catch her. I was just hoping that no one else would pass me! Even though I didn't want to use this race as a competition there was still a little part of me that wanted to place. The splits for the downhill were great - mile 5 - 8:14, mile 6 - 8:11, mile 7 - 7:46, and mile 8 - 8:29.

I was able to maintain my speed and ended up placing 3rd over all (women's division), and 1st in my age group! Not too shabby for my first trail race!

The post race food was absolutely amazing! A local smokehouse catered the main course - BBQ pulled pork sandwiches, and the local community provided the side dishes and desserts! Whoever made the lemon bars is an absolute saint! There were also great door prizes and almost everyone who participated in the 12.5K and 25K walked away with something! I got a free night's stay at a hotel in Redstone. We'll probably use it next year - the night before the race!
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As I look forward to this week's schedule it looks like another cut-back week, but I am planning to do a half marathon in Buena Vista next Saturday. I'm hoping to use this as a gauge for the marathon. It'll be nice to see what pace I can actually hold during a race. Plus, the colors will be gorgeous up there!

Week ?: September 1 - 8

It's been forever since I've updated this blog. I have a bad habit of being ambitious and never following through, then trying to play catch up.

Here's the Cliff's Notes of what's been going on with the running lately...

We took a week long vacation to MN to visit family. The running went VERY well while I was there. Did my 18 mile long run and a bunch of other shorter runs and a tempo. I really like running at a lower altitude. It really does make quite a difference!

When we came back school started. It's been a bit of an adjustment but I've been able to get most of my runs in. I had some troubles with allergies and a tight knee but nothing too serious.

As for long runs since school started I've done a 10, 14, 16, and this past Saturday 21.5.

So, I'll hop right back into this...here's what I accomplished during the past week.

Monday 9/1: lift and core
Tuesday 9/2: 4.5 miles [easy pace]
Wednesday 9/3: yoga
Thursday 9/4: 5.5 mile bike ride
Friday 9/5: 5.25 miles [easy pace/hills]
Saturday 9/6: 21.5 miles [long run]
Sunday 9/7: 4.5 miles [recovery run]

Recently I met with my trainer. She's not working at the club anymore, but she's still training privately. So she set up a program I can do at home with a few weights, a ball, and a BOSU. I absolutely love the program! Plus, it's such a relief to know that I don't HAVE to go to the club in addition to all of the other stuff going on in my life. She has also helped me realize that I'm a runner, not a weight lifter, so I don't NEED to do four workouts a week. Two or three sessions should do the trick. I'm also adding in one yoga class per week, bonus is that it's at work!

I've also been looking ahead to my next marathon. It may be a little naive to think about a second one before running my first, but unfortunately I have to plan ahead to accommodate the other aspects of my life.

I've developed a list of criteria for my second marathon in hopes of qualifying for Boston 2010. I'm looking for a relatively "flat" course, at lower elevation, in late April or early May, and in a location that is relatively easy to travel to. There are a few options I'm considering: Oklahoma City Memorial Marathon, Flying Pig (Cincinnati), Tacoma, Eugene, and Salt Lake City. Right now I'm leaning towards OKC. We'll see.

With all of that being said I'd also like to develop and more intense but manageable training program for that marathon. I'm looking at doing a 10 or 14 day cycle rather than a 7 day. It would give me more flexibility with my runs rather than having to do the same thing over and over and over, week to week. Hopefully something will workout as I look into it more closely.

As though this post isn't already long enough...I thought I'd mention some of my upcoming races...
Saturday 9/13: Lead King Loop 12.5K = This is a relatively local event up towards Carbondale. I'm mostly running it just for the experience of a trail race. The course is very comparable to a trail I run weekly so I'm pretty confident that I'll run strong but I'm sure I'll pale in comparison to the other runners there. They have a pretty good lunch afterwards too. I'm really looking forward to that. Plus, it's in the mountains and the colors should be pretty nice by then.

Wednesday 9/17: GWSHS 5K = This is just a little fundraiser 5K for one of the local high schools. Last year was it was a benefit for a local runner who was hit by a car and left for dead on the side of the road. Luckily, he recovered and is running and racing again. Oh, did I mention that he's in his 70's! I saw him during my last long run and he is so inspiring!!

Saturday 9/20: Buena Vista 1/2 Marathon = I ran the 10K of this race last year. It was my first 10K race. Amazing how far I've come in one year, as this will be my 5th half marathon since that 10K. Anyway...again, the colors should be beautiful up there! I keep telling myself that I'm using this as a training run, but I also have a PR goal in the back of my head. We'll see how I feel on race day.

Saturday 9/27: Canyon Shuffle 5K = Last year I ran the 1/2 marathon at this race and it was my first. Good memories and nostalgia on that trail, but this year I'm looking forward to the abbreviated version.

Sunday 10/5: Komen Race for the Cure, Denver = This is becoming an annual pilgrimage for the gals at work. A weekend in the big city for a great cause. Really looking forward to doing this one.

Saturday 10/11: Zen Run 10K = As part of the "Phedippidations World Wide Half Marathon" I will be joining runners around the world to "think global, run local". This will be my last "long" run before the marathon. This should be a good chance to reflect on my training and look forward to the big pay off.

Sunday 10/19: Denver Marathon = Enough said. I ABSOLUTELY can't wait for this opportunity!!!

I thought I'd throw a couple of pictures in from MN.
Sunset on Lake Miltona...














Me and the in-laws...














Roan, taking a dip in the lake...














Me and Roan relaxing at the cabin...














Bret and me hanging out at the beach...