Thru Endurance We Conquer!

Yesterday's run definitely falls into the "When will I learn category." I got up early, did my bike workout at CTS and went home to get ready for work. I was planning on running in the afternoon so I could recover a little from the ride. Well, the forecast was for building clouds, wind, Arctic temperatures and snow developing later. The front was supposed to move in around 2:00. I figured they were hyping it up and were probably wrong as usual and didn't pay any attention. After my ride, the sun was shining and it was pretty warm out. So I ignored the slight clouds to the north and the feeling that I really should just go for my run then. And all day, those clouds kept building, spreading across the horizon until finally at 1:20 it started to snow. And them kept snowing. So much for my trail run in shorts! By the time I got home at 3:00, there were already a few inches on the ground, covering a thin layer of ice. Perfect running weather! Turned out that Megan, one o...

Sometimes I pick really good days for doing intervals inside at CTS. Normally, when I go to CTS for the intervals all I get to stare at is the brick wall. Granted, it's a really interesting brick wall, with all kinds of cools shapes and sizes of stones. But after a few minutes, it's still just a brick wall. There's also the screen with the workout graph, but I really hate looking at that. It's mean and ugly and a lovely reminder of how much work is left to be done. I do keep an eye on the workout line, but I'm not focused on the chart. Some days, there's plenty of people watching to do, but that just feels nosey and I'm not a huge fan. But today was different. The class that meets to ride intervals at 6:00 was doing a long, steady state set so Jayson asked if they wanted to watch a movie. Consensus was yes, so instead of loud music, I got to watch Off Road to Athens , the documentary about the chase for the 2004 Athens Olympic Mountain Bike Team slots. I...

So, a while back, I wrote that I was considering going (mostly) gluten free. Biggest reason being that it would make cooking for Nick a lot easier and I wouldn't have to make two different meals sometimes. Another reason being the health benefits some of my non-gluten sensitive friends have reported since starting the diet. One of the biggest hang ups for me was baking. I love baking and had not had the best luck with the gluten free flours for simple things like pancakes and waffles. So I hadn't even tried the more complex recipes I have and was afraid that it wouldn't work at all. But one of the suggestions I got was to use some Xantham Gum in the recipes, with most of the websites and such all saying that it was a necessary ingredient for successful baking. After wincing at the price - I did get some at Whole Foods a few weeks ago. And it has made difference in the simple recipes - the pancakes and waffles are fluffy and moist now. Before, they were really dry and thin...

Our first excursion in the Turtle since 24 HRs COS and it was a perfect weekend for hitting the LPSP single track. We got down to Pueblo just after noon on Sunday and were greeted with an empty parking lot and campground. There were a few other riders heading out, but most had already finished up and were heading home. So we had the trails to ourselves for the day. My goal for Sunday's ride was for a nice, sustained effort chasing Nick around. He obliged, allowing me to ride Outer Limits and Voodoo. The conditions were outstanding for that trail combination - no wind, sunny and warm. I had a good ride, worked hard and handled the twisty single track of Outer Limits without too many issues. Need to practice that more before 24 Hrs Old Pueblo, for sure. After the ride, Nick needed to mess with the furnace and propane a little, so I headed out for a short run. Just a few miles, and I was tired, feeling the sustained ride. We weren't sure if we had propane or not since something ...

One of the hardest parts of moving, be it two miles or 200 miles is finding new running routes. At the old house, I'd walk out the door and go "How far am I running today? Okay - that route." And off I went, without having to think about anything. I knew every turn, every dip in the road from running the same route for plenty of years. I also new how fast (or slow) each route should take based on the effort level and speed. I had fastest times dialed and knew when I needed to take a day off from running if I was too slow. I also knew the traffic patterns - when to avoid the school zones (parents picking up kids are just crazy) and when it would be smarter to run on the sidewalk instead of the bike lane. Now I'm having to re-learn all of that. I can't just walk out the door and start running. I have the route map for the 4 miles and 2.5 miles posted on the fridge and have to review it before every run! As for longer runs, haven't a clue. I used my little GPS ...

Normally I am a morning person for all my workouts, espcially running. The drivers just seem to be more cill and more willing to give a little space in the morning. People are not stressed out froma day working yet. So I tend to try to run in the morning moe often the not. Except in December. Come December and I look forward to getting out after dark, after everyone is home from work. That way I get to look at all the Christmas lights during my runs. While I might have a rather bah humbug approach to the holiday season, I love looking at the lights. People take such pride and expend such creativity and energy for the annual displays so I figue I might as well run around and get to enjoy them. There are so many different ways of decorating to, from the single strand of lights along the roofline to the over the top creations. And there are some crazy ones this year, including a house with Santa being heilocoptered onto the roof. There are also so many varieties of colors, again from the ...

This might the blond in me coming out, but I didn't realize how much Nick was tailoring rides for me in the past. Saturday's ride with the guys was quite the wake up call. As the year has progressed, I thought I was doing better with keeping up with the group on the weekend rides. On some of the sustained climbs, I was only a few minutes back, or even in sight of the tail end of the group. My first clue as to how nice everyone has been and how tolerant of me riding with them came on Wednesday - riding Falcon trail with Nick and some of the So-Co Velos guys. Up the Stanley Canyon climb and I popped. Could not even keep them in sight despite them waiting for me at the start of the really steep part. I (naively) thought Nick was just riding hard to get his workout in. Then came Saturday. The winding climb up Chamberlin and the Chutes had me right on the edge and I was losing wheels at the very end. On Gold Camp road and it was the same story - I just had my head down and was suf...

Well, more to the point, all moved out! We took last weekend to move everything out of the condo into the new house. It was a very long weekend of carrying boxes, in and out of the truck, up and down stairs and in to the new house. We brought the bed and cats over Friday night after work so they could explore a little before things got crazy. DumDum was so funny. For a cat who acts as tough as he does, he was such a spook. He didn't even want to leave the carrier for the first ten minutes. Isis on the other hand was all over and exploring. Saturday, we moved all the boxes and such - took three trips, but we got everything into the living room and garage. Sunday was the heavy stuff - couch, washer, dryer. Luckily, Matt came over and helped with that stuff. Then it was one last look around and leave the keys on the counter! We were out of there! It only took three days, but we got the couch un-buried and a semblance of a living room set up. The TV and DVD player took a little longe...

After doing some research for Nick regarding gluten allergies and gluten intolerance, I started wondering if it was something I should be investigating for myself. While Nick does have an intolerance and so has been feeling a lot better since he eliminated gluten, I don't have a problem. But the books, articles and research I read all had some interesting points regarding gluten and wheat. It makes me question if I would see some recovery and racing benefits if I eliminated most of gluten products I eat. I also wonder if it would help with some of the weight loss goals I'm working on. Then Nick starts talking to other athletes and co-workers who have reduced or eliminated gluten for a variety of reasons. And they have all seen improvement in training, recovery, racing and general well-being. Others have notice more energy, better quality sleep and weight loss. So will I try eliminating most if not all the gluten from my diet? I think so.Getting rid of the cookies, crackers an...

One of my goals for this off season is to get a little leaner, ie lose some weight! I'm a far cry from my marathon racing weight of 2003, but I think I can get close to that range again. Not all the way - I wasn't swimming or cycling at all then and was just running. A lot - between 90-100 miles a week when peaking. The swimming and cycling I've added in since then has built some muscle, which is why I don't think marathon racing weight is a super realistic goal. In order to do this, I need to evaluate my diet carefully - I know there are areas I can improve in, both in quality and quantity. While I pack my lunch and snacks when I go to work, I bring a lot of food with me. Maybe too much for what I am doing while at work. And when I'm at home, I do a lot of nibbling. Especially when cooking (who can resist tasting the broth or licking the bowl?) The problem is that it's not always good food - chips, crackers and such. A bag of MMs after a run - which wouldn...

I'm starting to run again, after four months of trying to run, racing, then taking time off because of the Achilles. Chances are if I had been smart and recognized (and listened to) the signals I was getting from my body, this wouldn't have happened. I knew back in August that there was something wrong after the long hike Nick and I did, but proceeded to ignore it and hope for the best. After all, I have never had a really significant running injury in all my years and all the marathons. But the best was far from what happened. Water under the bridge at this stage in the game. Time to look forward from here and get back on my feet and up to speed. So far, things seem to be going okay with rebuilding frequency. It seems silly to get bundled up to run for 20 minutes, but that's what the plan is right now. I've gotten frequency up to four times a week with only a little stiffness and achiness at the start. There is hardly any pain when I get up in the morning, but it...

After a sparse, but successful season racing mountain bike, I decided it was time to take the plunge. I've been racing Cat 1 (expert) for the last two year - my only two years of racing a full season. Based on my results, I figured it was time to request the upgrade to Pro for the 2011 season. So I filled out the category upgrade request form on USA Cycling's website - listing my resume for the MSC races, endurance events and 24 hour races. That was way back in October. I figured I wouldn't hear back until about now since the renewal period starts December 1st. I did check my USA Cycling page a few times - same message every time. Upgrade request pending approval. Got the email Tuesday evening. Upgrade request has been reviewed and approved! Logged on to USA cycling and the message is "pending purchase of INTL license". Can't race until I get the new card with the new category. I will be working my tail off at the mountain bike races for sure now. I'm a ...

On Saturday, I finally did the filming before Masters practice, getting front and side video in full speed and slow motion for all four strokes. It's been something that Jamie (the coach) and I have wanted to do for a while, but haven't because of races. No races for a while, so now was the perfect time. After the filming, we did some work on my stroke. I know there are some issues - can tell while I'm swimming that there are a few areas that I can improve to gain some free speed. So that's my chore for the next few weeks. Make the changes permanent in my stroke. It's going to be hard - I've swum three times since the filming and have worked diligently on the timing, length, pull and getting my hips higher in the water. When it all comes together, it feels really good and I can tell the difference in speed and power. But it's not easy - mentally or physically. I don't really want to swim fast because I am focusing on the stroke and changing muscle patter...

So if everything goes according to plan, Nick and I will be moving out of the condo next weekend. As a result, I just found a great new way of cross training! Moving boxes from the third floor condo to the ground level! We spent several hours this weekend - between riding and running and swimming, of course - packing and moving boxes out of the house. I was resposible for carrying everything down to the sidewalk, where Nick loaded them up on a dolly and wheeled around to the garage. I don't know how many times I walked up and down those stairs. It was a good thing that I had packed all the boxes so I could carry them. Then it was time for some of the furniture. I know that we are hedging out bets by moving stuff to the garage early but it should make next weekend a lot easier. Now we've gotten most of the stuff out of the house - all we have to do for one load is fill the truck. And if the weather does not behave, that's that much less we have to do in snow or rain. I jus...

Is coaching worth it? It's a question I'm frequently asked by other athletes of all levels. After working with my Carmichael Training Systems coach Adam for just over a year, I have to say yes. I have the education and the background to coach my self and did so for several years. But I found myself spending more time puzzling over training plans, workout schedules and workout goals then actually training. Working with Adam has eliminated most of that stress. Now instead of trying to figure out when to add in yoga, I can just do it. I have the free time to work on the little things that make a huge difference - like rest, lifting, core strengthening and stretching. I also have someone who is aware of my goals and physical condition and can act as a sounding board about current fatigue levels and workout needs - weather the next workout will achieve the desired objective or if I need more rest or if I can work harder. We are also able to review prior races, current goals an...

Know When to Say "Enough" We value finishing over anything and dread a DNF in this society. I have finished races that in hindsight, I should have pulled out and gone home. So when someone I know decides that finishing is not in the cards, for what ever reason, I have the utmost respect for them. Walking off the course is a gut wrenching choice, but sometimes the only choice. Knowing when to draw the line, when pushing any further will cause irreparable harm is a difficult skill to learn. But it is one that can benefit every part of our lives. Sometimes, walking away is a painful, difficult choice, but it is the smartest choice. Instead of condemning all DNFs, we should reflect about why that choice was made and respect it - in all aspects of life. This is the last of the "Lessons from Silverman" posts - hope you enjoyed and learned something from my own experiences!

Plan for the Worst In six years, we have seen all kinds of weather and conditions. After finishing the second year sporting the Chipolte burrito look of silver, I learned that despite my plans for perfect weather and fast times, things don't aways work out. I now ensure that I have clothes for all kinds of weather in my run bag when I drop it off and my bike bag in the morning. And I have needed that vest and the arm warmers in the bike bag a few times! Great fashion statement - I know, but it works. Having that extra layer saved my race in 2008, with the rain, hail and wind. So be optimistic, but make sure you can handle the worse case scenario. Like with racing and having to deal with an extra project at work, you need to be ready to handle anything and not let it upset the outcome of the event.

The announcement I have been expecting for several weeks came on Sunday the 28th. Due to the ITU Long Course World Championships, there will not be a Silverman Full or Half Triathlon in 2011. I was hoping that would not be the case, but I can completely understand the decision. I respect the choice of Lowery Multisport and applaud the courage it took to decide to not host both events. ITU Worlds is a prestigious event and this is only the second time that it has been held in the US. Silverman is a challenging and prestigious event in it's own right. Why should either race be diluted by attempting to hold both events? Logistically, I don't see how Lowery Multisport could hold both Silverman and ITU Worlds, on the same weekend - closing roads for two days, finding volunteers to be out on course for two days, ect. And to have two races of such different lengths on the same day is asking for trouble - we all know that triathletes are not the best at thinking mid-race! The focus of ...

It's All About Perspective I might have been upset about my run at Silverman this year, but I was lacking perspective. I had (in my mind) sub-par training, but still turned out my second fastest run on that course. And I did blown off the quality of my training - even though what I did was a lot for many people. But that's the beauty of perspective. Now that I have had a chance to reflect about the race, I can see that I had a really good run time, regardless. And I also realize that my self esteem is not based on my last race and that I am really lucky. I have a supportive huspand, a flexible work schedule that allows for training and good quality equipement. There are other athletes who have to struggle to find the time for training and don't have as supportive a family. I can't complain at all. Even on the worst days, we all have to remember that we are able to be out there - swimming, riding and running. We have the freedom and the ability - not everyone else does.

For once the timing worked out great. Nick did his last epic ride of the year with the gang yesterdy. I got to play around in Stratton on the single speed. Felt a little better this time, a little smoother with the power. Still have a lot of work to do to get good at the single speed riding, but it will come. I also got to go for the night trail run last night on dry trails. A storm was supposed to blow in some time today, bringing more cold and the chance for snow. So Nick and I decided to ride Palmer-Section 16 trails instead of meeting the group at Palmer Park. Palmer-Section 16 is a long, shaded climb, then a fast technical but fun descent. The whole loo turns to ice after it snows so being able to ride it today was a treat. Espcially considering when I looked out the window and saw not only snow but gusting snow! I think trainer season is fast approaching. I was pretty pleased with my descent off Section 16 today. I have only ridden the trail one other time and that downhill rea...

I am not usually the type to try a trail run after dark. Haven't ever had the desire or a place to go running. Well, one of the 50k trail races that my mother has done the last few years is switching to a 5:00pm start time, in February. Most of the race will be held in the dark. She wasn't sure that it was something that she wanted to do and wanted to do a "test run." Same thing, didn't really want to try running alone in the dark. There are animals out there and right now, they are hungry! So I decided to run with her - the pace would be easy enough and the mileage low, so it wouldn't bother my Achilles. We went to CMSP, where it was pitch black on the lower trails. She had called the park earlier and had been told that the trails don't close and the park doesn't close. Makes sense since people camp there, but better safe then sorry. I had two lights I wanted to try because I am planning on using a light when I run in the evening now. I don't need...

Flexibility is Key We don't get anywhere is we can't go with the flow. Changing training to allow for family time or work or to allow an injury to heal can save a race. Blindly following a schedule with unbreaking adherence despite lack of recovery time or personal time is a good way to get injured or burned out. Sometimes sleeping in or a trail run with friends will go further then dragging in the pool or another track workout. It's that go with the flow attitude that helps with managing the unexpected tasks - both in training and in life. Cultivating flexibility while still keeping an eye on your goals will reduce stress and translate into more enjoyment of the process.

After the Dirty 30, Nick and I headed to the garage to single speed the Tomac. Everything thing worked smoothly and I now have a nice single speed with a 32-22 gearing. I was a little skeptical at first with that gear - it seemed pretty big and looks really silly. The cog is almost as big as the chain ring! But when I finally took the bike out for the first time last night, I was very happy to have the monster gears. Riding to Stratton wasn't that bad, a nice steady candance and occasional coasting. In Stratton, I decided to ride the normal loop we have - so it was a valid test of how hard single speed was. First thing I noticed - you figure out where your weight is really quick. Too far forward and that rear wheel is sliding all over the place and there is no traction at all. Second thing - it's a lot harder for me to manage some of the techincal stuff on the single speed. I have some issues with water bars to begin with, so having to attempt them standing up was a little chal...

Say Thanks! (just in time for Thanksgiving) We rely on volunteers for our sport. How many people actually take the time during a race to say thanks? We might be out there suffering in all kinds of weather, but so are the volunteers. Many races wouldn't happen without the selfless support of the volunteers and we need to treat them with respect and keep them coming back to help. On of my favorite memories of Silverman is of an older gentleman on the run course. He's been there all six years, at the same street corner, listening to his football games on the radio. He could be home, where it's warm, watching the games, but he's helping with the race. So at your next event, try to remember to say thanks to all the volunteers - we can help bring the volunteers back year after year and ensure that we have races to enjoy. And how many athletes actually give a few hours of their time to help with a local race? It's a fun way to give back to the triathlon community and h...

The Little Things Matter Triathlon might be swim-bike-run on the surface, but if that is all that we do, it will be hard to be successful. There is so much more then SBR, from transitions to nutrition, bike maintenance and injury prevention - and those are just the non-training issues! I have found out how important some of those non-SBR things were when dealing with the Achilles injuries. Without utilizing some of those strategies, I would not have done as well at Silverman. But it is the same with life - we can look at the big picture, but in the long run it's the little things like wiping down a counter that make life go smoothly. So when evaluating your training plans or dealing with that important person in your life, remember about the little things.

My word - I am still having issues with finishing the workouts during the distance swims. I'm fine for a little at the normal intervals, but can't hold on for the entire set. I was feeling pretty good on Friday with the sprint workout, but not so much today. Wow - did the first third of the workout on the interval, then just died and went to the back of the lane. Didn't even finish the workout, despite moving to the back and chilling out for a while. It's starting to get a little frustrating. I know that I need to recover from Silverman and that the swim at that race was just a little longer then I'm used to racing, but still. I'm starting to get impatient! I want to get back up to speed and work on moving up a lane. That's my goal - move up a lane and improve my speed, both for sprints and the distance stuff. There's also a few things that I need to get consistent with to get that increase in speed. The yoga and pilates that I've started doing (ya...

Preparation is Key. For a race as challenging as Silverman, there is no match for proper preparation. Getting in the needed training is vital for a successful race, no matter what your goals are. But it is the same with any daunting task. Taking time early to do research and training can make the task - be it Silverman or buying a house will make the process go smoothly. The glory comes at the finish line, but only to those who have spent the time in the months before. So take the time to identify goals and steps needed to ensure a smooth event and positive outcome. Break the task down, prepare for each segment and be through with researching the goals. That will lead to success in any endeavour.

Okay, I had the best intentions when I got home from work today. The Tomac is all single-speeded and ready to ride and I was planning on heading to Stratton for a short bit and seeing what it was like. It was a little chilly, a little windy, but the sun was out. I could handle that kind of weather - just bundle up a little and off you go, right? Well, then the sun went behind the mountains. And the temperature started plunging. It was 50 when I got home and started thinking about riding. But when I went to get dressed? Already down to 36 degrees, without the sun and still windy. Not quite sure about riding in that kind of cold yet - and the temperature has dropped even further as I write this - now it's 30. Definitely not ready for sub-freezing! It's a mental thing. I'm still a little tired from the race (slept in today instead of swimming and it felt good) and the thought of going out and suffering in the cold when a day off sounds like a great idea? Couldn't handle ...

My first duathlon and it was a blast.This was the perfect end of season race - low key and mellow with plenty of people just happy to be out running, riding and racing. The run course was a fun mix of double track and single track through the park and the bike course had enough challenge to keep you honest, but not so much as to scare people. There were a lot of new multisport athletes, which was great to see. Kim and I had a great race - trading back and forth on the bike a number of times. In the end, I was able to come from behind on the last run, with Kim very close behind. A huge thanks to Gary from King Chef Diner, Jayson from CTS and all the other volunteers and organizers that brought this race together. I'm looking forward to helping the the Dirty Du series next year.

All of my road bikes are ready to ride. Took a bit, but everything is ready - road bike with two wheels, tri bike set for the trainer and cross bike ready for the crappy weather. After stealing the rear wheel from the road bike so I could race at Silverman, I needed to swap everything back. Original cassette back on the working road wheel so I could take that bike outside on good days. Took all the race components off the tri bike (chain, cassette and chain rings) and put the older drive train back on. Just need to clean the race drive train and pack it away for my next road tri (which might be a while). Then got the trainer tire on the faulty rear wheel so that bike is ready to take to CTS and do my indoor workouts. I figure that it doesn't matter if I can't coast right now - there's no coasting on trainers anyway! Last skinny tire bike needed pedals and a new saddle. I was hoping to sell the cross bike, but had no takers. So I'll use that bike for riding when the road...

Saturday is a little early to start racing again, given that I've ridden twice and swum twice since Silverman and wasn't planning on running until after Thanksgiving. But this just sounds like fun. There is an off road duathlon at Bear Creek Regional Park this weekend and I've decided to do it. Maybe more compete then race, but I'll be out there, having a good time. It's a 5k trail run, 20k mountain bike with two stream crossings and 5k trail run. I think the course will be good - the trail runs are a bit tricky and hill and the mountain bike course has some technical sections, but not enough to discourage new riders. It will be a challenge for all ability levels, that's for sure. I'm also intriuged by the R-B-R set up. I have never done a duathlon before, so this whole thing will be new! Not having to fuss with the wetsuit will be nice, but I might not gain as much time in a run as I would in a swim. I need to sit down and think about what's going to ha...

For the sixth year in a row, I made my pilgrimage to Henderson, NV for the Silverman Full Distance Triathlon. I had some pretty high expectations going into the race but knew that it would be hard to meet my ultimate goal with the training I had going in. While running a few marathons here and there make great long runs, I had no other running since the beginning of September. And on a marathon course that brutal, the run would be a huge question mark. In the end, I came away with a 25 minute PR, a new respect for mountain biking as an appropriate method of training for any cycling event and the realization that after 12 laps of the run course, I should know better then to try to fake it! I was disapointed with my run, but still satisfied with the race. The weather conditions were challenging this year, warmer then most people expected (myself included) and with a lovely wind coming from the south most of the day. I was the second women, finishing in 11:39:11, which is the fifth fastes...

That was a long drive home - always is. We got to see the new bridge over Hoover Dam, actually - we got to drive over it. After watching is being built for the last few years of heading out to Silverman, it was pretty cool to see. It also cut a huge chunk of time off the drive! We do normally go south after the race to avoid bad weather in the mountains and it proved smart once again. I saw some photos one of my facebook friends posted of semis sliding on Vail pass Tuesday night. Right about when we would have been trying to manage driving in the mountains. As it stood, we still had to put the bikes in the car - something about 30 mile per hour winds. Cross winds of course, and the car was getting blown around something fierce without the bikes on the roof! But finally, home safe and sound. Back to work and time to start thinking about training for the Xterras next year!

While I did not meet my ultimate goal at this year's Silverman, it was still a successful race. I set a new PR by 25 minutes and finished second overall. (Heartbreaking - led from the gun until mile 139. But the race is 140.6 miles!) I had a good swim 1:05:46, a great bike 6:16:18 and an okay run 4:10:18. It was great seeing the Silverman gang again. That is one the best parts of the race. I will have a full report coming up later.

I hosted an informal open water swim this afternoon at Boulder Beach today. Figured since I wanted to swim for a little and there was no swimming in Lake Las Vegas I could just do an open water swim. There was a small group but it was really nice. we all kept an eye on each other and it was a good, no stress swim. Having other people around made the open water less intimidating for everyone. At least untill Lake Mead came out to play. The water when we started was perfect and smooth. Since the tempurature was in the high 60s I decided not to fuss with my wetsuit. We all got in and started swimming. As we reached the turn around point the wind started to pick up. Then the water started getting a little choppy. No white caps but still rough. Not having the wetsuit on made the swimming in the choppy water a little more challenging. I will be wearing it tommorow for sure. The water temp is 69 right now and its a longer swim. My bike is sitting at T2 now. I have turned in my bike gear and...

Okay so we are in Henderson, not Las Vegas. But we are here and the count down to Silverman is measured in hours now. It was a pretty easy drive this time. No issues at all. We stopped for a short ride at the Colorado National Monument on Wendesday. Great place to ride and a good place to get out of the car for a little. Normally I would have run a little today but I am still in damage control mode from the marathons. No need to stress things yet. There will be plenty of time for that on Sunday. It looks like a few busy days before the race. Another easy ride on the course tommorow. The other pro in the full race is staying at the same house as me and we might ride together. Or I might be to slow for him. But we will car pool to the start of the ride. Then I will help out at registration for a few hours. That should be fun. Getting to know some of the other athletes in the race and being able to put names with faces. It is also sitting down in the shade. Unlike last year when I was o...

So Saturday I head out for my last hard ride before Silverman. I notice on the first long downhill that my chain is occasionally slapping the chainstay when I am coasting. It's not too bad, but irritating. I figure that the chain is just a little loose, although it is the same chain cassete combo as last year and I did not have any problems when I last rode outside. It's worse on the next downhill, slapping really badly. After I get out of the Garden of the Gods, I have a chance to look at the rear wheel and chain. And the chain is tight. But the cassette is spinning just a little even when I coast. Not good. That means there is something wrong with the free wheel body. I get home and get the bike up on the stand. And it is seriously messed up. Nick looked at it when he got home and agreed with my assessment. Time to try and fix it. We spent three hours in the garage cleaning and rebuilding the free wheel body. And the cassette is still sticking. Time to move to plan B. Pla...

After the last two days I really feel like the energy has been drained from me. Onr of those "this seemed like a good idea when Adam and I talked about it" combo days. Tuesday was 3 hours on the bike followed by a two mile transition run. Wedesday was masters swim then two hours on the bike. A good solid set and the last hard workouts before Silverman. The only issue? It was all done on the trainer, inside. By the time I was done on Wendesday I was completly brain numb. Tuesday I was spinning away by 6:00 on the IMLP course. CTS had a group workout going on next to me so the first hour wasn't too bad. Music was playing and I was able to settle into the rhythm of the drainer pretty easily (Freuidian slip I meant Trainer). Then I was on my own for the next two hours. Which was fine. I had plenty of water and electrolyte drink and a bell to summon help if I needed it.I was also able to watch the coaches trickling in, most of them by bike. The IMLP course was challenging wi...

After Saturdays wind storm and generally crappy weather, I was a little concerned that last longish ride would be in simmilar conditions. Well, it was windy out on the Hanover loop but its always windy there. The air was brisk and the sun warm leading to perfect riding conditions. Like always, I had a head wind from multiple directions and one real bad cross wind. I had no issues with the cross wind this time, although there were a few gusts that blew me a few feet across the road. All in all it was a really good ride. It felt good to get out on the tri bike and actually be able to settle into aero without worrying about trafffic. It was also a good confidence builder for Silverman. My biggest concern has been if I will be able to hold aero for at least most of the race because none of my long rides have been on the Cervelo. Since I had no back issues and didn't feel like I was loosing any power in aero, I would say I am ready. Or as ready as I can be for this race. The only mix ...

Winter is definetly on the way. There was a thick cloud hanging over Pikes Peak on Friday and a damp, heavy chill to the air. The snow that was on the mountain also hasn't melted yet. Then this morning the moon and clouds were casting erie shadows over the mountains. I wanted to take a picture, but it would not have come out. It was just really pretty with the silvery light of the full moon reflecting off the clouds and the light snow in the mountains. Perfect for halloween, but a reminder of what is coming. The forecast is for cold and windy tommorow, like today. It was not really a day where I wanted to be outside that much - at least in the morning. I am hoping that the weather people erred at least a little. I need to get outside and get a decent long ride in on the cervelo. And I don't really want to start bundeling up that much. Not yet at least.

Wow. That was a long trip and a lot of sitting int the car. It took us nearly three days to drive home from Vermont and that was with taking the ferry across Lake Champlain. But as with all long trips there was plenty of random stuff, both in the air and on the ground. Musings from the plane: -Do they xray the water from the water fountains or is it the same tap water I had at home? -Why do the guys always take the armrest on the plane? Did not matter which flight. I was there first but never had the arm rest. -Take all gate info from the flight attendents with a grain of salt. -Lake Michigan does look like the ocean and not just if you are 7 years old. -Marathoners are easy to spot in a crowd of travelers, Something about race shirts, race jackets and running shoes. Observations on the road: -Talk about going green. I saw a bike powered lawnmower while driving in Maine. Push mower attached to the front fork and he was off and mowing. Did not look to efficient though.... -It ...

It's a good thing that there are no style points in finishing marathons. While I successfully finished the Green Mountain Marathon, and achived my goal of running a marathon in all 50 states plus DC, this race was far from pretty. In fact it was rather ugly. My race - not the course. The implosion started early. Mile 3 in fact. Things just went downhill from there, despite my attempts to ignore the not so sublte messages from my achilles. The pace went from decent to okay to bad to shuffling and walking. But I still finished. Full race report later. If I feel like reliving it!

I think the rain might have finally stopped. It just took all day for the Nor'easter to blow out to sea. We drove through rain and wind and more rain yeasterday to get to South Hero (Burlington) Vermont. And the clouds did not start lifting untill late tonight. The good news is the course will be really pretty. It runs along the west shore the Grand Ise in Lake Champlain and the fall folieage is at peak right now. We drove part of the course today and it looks good. The bad news is the most of the course is on a dirt road. And thanks to the rain that dirt road is now a slimy and sticky mud road. With the sun setting before the clouds lifted there is little chance that the road till dry by tommorow morning. So I am wearing older shoes and preparing to get dirty.

Since it was one of the places Mom has always wanted to visit and the location of the marathon she wanted to do in Maine, we spent a few days at MDI. Worth the time and we got to do a lot of different things. And we only saw half the island! There is a whole other side of MDI - the quiet side. Very true as cruise ships dock in Bar Harbor on a regular basis and unload 100s of passengers. Our timing was perfect as a true New England Nor'easter blew in last night. We arrived wed mid morning. First stop was Acadia National Park for information. We decided to eat lunch before riding and headed into Bar Harbor for a yummy seafood meal. After luch time to explore the downtown shops - mostly stuff geared towards the cruise ship passengers. Then back to the park to ride the loop road. Wow. Very challenging and hilly. The views were amazing between the rugged coastline and the fall folieage. After finishing the loop I decided to ride to the top of Cadillac Mountain, the highest point on th...

We went for an easy ride on the Cape Cod Nat. Seashore, figurimg it would be a nice and flat ride with good views of the sea shore. Well, the ride was pretty with the fall foliage and the Cap Code houses but it was not along the sea and not flat! The road was built along the spine of Cape Cod where the trees have stabilized the sand. There were also some really big hills on the main road, which made the ride a little harder then I wanted. We did an hour out and turned around for two hours total. Did not make it all the way to Provinetown, which was my goal. But after driving up to the northern tip and exploring Provincetown I was happy we had turn when we did. Now it's time to head to Freeport Maine - the home of LLBean!

So much for taking it easy and just chilling out at this marathon. I had applied for elite status way back when, before the achillies issues cropped up. When I found out I didn't get elite, I was happy. That meant I would be able to run a low pressure race. And while I stil was righ on the starting line, I was planning on an easy race. When the race started and thhings felt pretty good. No pain at all in my achilles . So I decided to make my comfortable pace a little faster. The first mile was 7:00 and it felt like the entire race was passing me. I decided that I needed to slow down a little more only to run the next mile in 6:59. But there was a little down hill as the course made its way out of the down town Hartford area so I was not to worried. At just about mile 3, I met up with a guy trying to qualify for Boston. He needed to run 3:10 and had missed it at his first two attempts. I decided to run with him and see if we could work together to run his BQ time. We chatted for a...

Hartford is finished in 3:10. Conneticet is done and only state is left! Full report coming later.

Wow. even at 4:30 in the morning the Colorado Springs Airport was hopping. When I flew to Bend I did't wait on a single line. Today not so much. I could not print my boarding pass out, so I had to check in at the counter. There was only one carry on only line open. And there must have been something going on with fort carson. About half the people in line were army and they each had about four bags. One of which had to have a weapon. But the lines all moved pretty quickly and I am now sitting at the gate waiting. Why am I going to Hartford CT? Because I have only two marathons left to run to finish the circit of the 50 states. Conneticet and Vermont. One is this Saturday and the other a week from Sunday. I do not feel ready for this. My achilles are better but not ready for one, let alone two marathons. So no time goals. No fancy plans. Just finish the two marathon. That is the hope. Finish in one peice.

I have officially ridden my Cervelo more times in October then any other month this season! After doing the annual drive-train swap from the older, trainer used parts to the new, race ready components I have gotten two good rides in. Yesterday, an easy cruise around the neighborhood just to shake things out and make sure the shifting was dialed. And it was good - Nick helped with (did a lot of) the deraillur adjustments for the new cassette and I had no issues. Good power up the hills, with crisp shifting from the 53 to the 39, even under a little strain. A few things needed tightening - still haven't gotten the wrench skills down to get things tight enough. But other then that... So today, I went for a longer, harder and hillier ride. I am a little concerned that not riding the tri bike all year will affect the race at Silverman, espcially with my ability to stay in aero for most of the ride. There might be big, steep and long hills at Silverman, but there is also plenty of time...

It was a great day for racing at Snow Basin on Saturday and the competion both in the Xterra USA Championship Race and the USA Series was fierce. Melanie won Xterra USA in 2:49:57, holding off a flying Lesley Paterson (2:50:39). Shonny finished third in 2:53:29, Jenny fourth in 2:57:23 and Christine holding onto fifth after leading out of the water in 2:58:00. I finished well back in the pack in 12th, with a 3:12:27.  In the Xterra USA Series, Shonny won, followed by Melanie, Renata, Emma and Christine. I held onto my sixth place postion by one point! Despite not meeting my goal of a top ten finish, I am still pleased with the race and how I handled the conditions on the course. I managed to keep the rubber side down the whole race (except once - and that was due to a collision with another racer). I had a strong swim, coming out right in the mix of things, really worked hard on bike and actually rode faster this year despite a longer, harder bike course, and a decent run. N...

After a decent mountain bike and Xterra season, it is time to focus on my one road triathlon of the year. Silverman Full Distance Triathlon. With a new swim venue and a slight change to the bike course, my annual long course event looks to be fun. Maybe this year I will conquer the hills instead of the other way around! Seriously I am looking forward to seeing everyone in the Silverman family again. There are not that many five time finishers and it is always fun to hang out with other crazy people like me. Before I can really focus on Silverman I need to get the cervelo ready to roll. I have an 11-26 cassette for the race but I don't run it with my older chain and chain rings. So last night I swapped out the entire drive train. New chain and chain rings and my new cassette. I tried getting Nick to do it for me. He just laughed and said I knew how to do all of it and to go for it. So that's what I did. Got greasy and got the cervelo ready to roll. Now I just need to ride the ...

Yesterday, when I pre-rode, the trail was tight and tacky. Even muddy in places from that rainstorm on Wednesday. Well, today it had dried up and was quite a bit looser. The rocks were noticable on the upper loop. Some of the tighter switchbacks were also a little trickier - watch the speed, weight back, lean and spot the corner or you're not going to make it. I'm happy I decided to take the time to ride the loop again because it will be even drier tommorow. I'm assuming that the lower section will be a bit sandier as well. Since the bike was handling well, not going to make changes. Tire pressure was good - handled the looser trail well. Again felt pretty comfortable on the climb and relaxed on the descents. I just need to remember not to overthink things while riding. That's when mistakes happen and mistakes lead to crashing. After riding, I decided to stop at Pineview and test the waters. Naturally, I forgot my wetsuit and the water was a little nippy. But once I g...

I got into Odgen last night to see a huge thunderstorm hanging over Snowbasin and drenching the mountain. If I'd had my camera and been able to take a picture, I would have gotten a great photo of a rainbow over the mountain. I was planning on running a little yesterday, but with checking in, getting food and my achilles still tender, I decided to chill out in the hotel. It's a little extended stay studio with a stove, microwave and fridge. Of course, the first thing that I did after getting unpacked was going to the food store and wandering. It's always an adventure going to the grocery stores in different cities. This one had a mix of everything, so I walked out with enough food for the weekend (and beyond - since I had to get a dozen eggs, not six). I'm already a leg up on where I was last year at this time. Last year I had to take my last class for my DPT - in Denver, on the Friday before the race. I got into Ogden at 9:30 the night before the race and never had a...

So I got the internet thing figured out at my hotel in Ogden, so here are some photos from Nick's race. I wasn't able to take too many - having to run support means little time to waste with photos. I did get a few good ones - and the one of Nick sitting and eating is from UltraRob.   Nick on his first lap - wearing light colors because it was pretty hot out.  The table of food waiting for Nick. I would get more creative as the night wore on with presentation and food on the table   Nick eating some chicken noodle soup before heading out for another lap.   Nick finishing his last lap. I headed up the trail a bit, thinking I would beat him down to the finish. I was wrong, so this is my finish picture! 

After 24 hours Nick rode 12 laps of the Falcon trail and won the single speed solo class by 2 laps. He also placed third of all solo men, so I am going to nick name him my "single speeding stud." I did my part as support crew, keeping him fed and watered, in dry clothes and charged batteries for lights. Sunday night we were both very tired, me from staying up all night and Nick from riding all night. We were in bed by 800! I think the quality of the racer is balanced by the quality of the support crew. Riding solo without support makes an already challenging race very difficult. I made sure that there was plenty of options each lap ranging from cookies and candy to potatoes and scrambled egg or pizza. Nick never had to go searching for food. If I thought he might want it, I had it ready. I also was able to get wamr clothes ready while he was eating saving even more time. Then while he was riding I charged used batteries to make sure he had enough light to get through the ni...

I am resting in the Turtle after sending Nick out on his 7th lap. He is doing well, currently holding third solo and first single speed. The solo leader is a lap up on both Nick and the current second place rider, Larry and holding that gap. Nick had a decent margin to the second SS rider but we are only 10 hours in. A lot can happen between now and noon. Running pit support is kinda fun. It is lulls of rest time mingled with insanity when the rider comes in. I knw what Nick likes to eat while riding so it is a little easier. But being a mind reader helps. Are we going to want soup this lap or egg and tortilla? What clothes is he going to need? So far I seem to be doing a good job. And now I am going to snooze for an hour so I am ready for Nick when he gets back.

I am tired. Taking a few days off the bike and off the run. Xterra USA is in a days and my legs are pretty dead. I need to recover so I have a good race. So while Nick is racing the 24 Hours of COS I am going to chill. Run support and help him race, and put my legs up during the breaks. Any training I do now will not help for the Xterra. Pushing too hard through some of the nagging injuries is a good way to mess up the race and get really hurt. I have already done too much in the last few weeks, between two marathons, an xterra, a 24 hour race and the fall classic. Hopefully it is not too late to recover and race well.

The fall classic stage race closed out the MSC endurance series in Breckenridge on Sept 11/12. It is a circit race and hill climb on Saturday and a long cross country on Sunday. The points for all three races plus the stage race would determine the series champs. Nick was in third going into the race and hoping to stay there. He had a good circit race and was hoping to get some more time int he hill climb. But after choosing the wrong cog for the circit race, he slipped down into fourth. A huge crowd of single speeders showed up for the cross country and he finished ninth against some fast guys. Finishing fourth in the stage race, he alos finished fourth in the single speed series classification. Not bad at all for riding half the season ss and for his first year riding ss. I faired better in my raceses. I was in third as well entering the stage race but ony by a few points. For the circit race I started easy and worked my way through the field to win by a few seconds. Having a clea...

This was Nick and my second time racing at the 24 Hours in the Sage as a Duo. The first year, we were racing against all the two person teams, and did well. It was also my first 24 hour race. This year, we came into the race more prepared and with a lot more experience. We also were just racing against other Co-ed teams this year, not all the duo teams. It was a close race, with both first and second teams completing 19 laps. Nick and I - racing as the Pedalin' Fools finished at 11:05:38 with Bo Randolph and Bec Bale of Bo and Bec finishing at 11:08:23. Third place went to Brad Fox and Amelia Jervey of The Tortise and the Hare with 18 laps at 11:57:48. There were many lead changes between the Pedalin's Fools and Bo and Bec through out the race, with the lead never getting larger then 30 minutes. The racing weather was perfect - sunny, a little warm, with some wind on the mesa. Night was clear and cool, but not as cold at the other years and not as wet. The KOA was awsome this...

Or at least trying! Thursday and Friday I decided that it was time to work on more of my technical skills for the mountain bike. Thursday I went to Palmer Park and focused on some of the sections I've always had issues with. I tried everything a few times, going back, reviewing the line and trying to figure out if there was a better option. Got thru a few things, messed up on other sections. Wasn't really feeling "on" on the bike, so I was struggling at times. It was a great evening to be riding and the trails were pretty quiet, but I wasn't appreciating being on the bike. Didn't help when I wacked my shoulder with a tree on one of the sections I was practicing. But overall, it was a successful day of riding on the rocks. Friday, Nick and I went to CMSP for more of the same. This time it was on Blackmere. We spent quite a bit of time on one sections of trail and I still didn't get the line. I could see what Nick wanted, was wheeling my bike up the rock o...

Round and Round for Operation Rebound at the 24 Hours in the Sage a huge success. Thanks to the riders, the race organization and the Gunnison KOA, we raised over $1000 for Operation Rebound. The money raised will go to support disabled veterans and first responders who have been injured while serving our country. I appreciate everything that 24 HitS and the KOA did to make this event and the race a success. It was great sitting around after the race, knowing that we'd been able to make the fun and challenge of the 24 Hours in the Sage count for so much more. I look forward to next year and to being able to bring the challenge to more racers. I cannot thank the race staff - Mitch Fedak and Traci Rock and all the other race officials, the Gunnison KOA crew and my fellow racers for donating time and money to both the race and to Operation Rebound. If you have one of the Round and Round for Operation Rebound flyers, remember that any donation to Operation Rebound is tax deductible. ...

I know that this is out of order, but I still haven't finished writing the 24 Hours in the Sage report! It's coming, I promise. Xterra Lory was a great race. I loved the course - The swim was in a protected cove of Horsetooth Res and was very well marked. The bike was a good mix of terrain, from a long climb with rock gardens, tight switchbacks and water bars to a fast and technical descent to the long undulating valley trail. The run climbed up the hill from the bike course and then back down to the finish line. And I thought the slip and slide at the end of race was perfect for a hot day. My plan going into the race was to push the pace on the swim, then try to hammer the bike and survive the run. A little different then how I normally approach a triathlon, but given the Achilles issues I've been working with, it seemed logical. And it worked out well. I had a strong swim, a really good bike and held onto the win with the run, finishing in 1:47:28. Tess Amer was second ...

Well in Fort Collins and ready for the Xterra Lory. It's a fun course actually, with a long climb right out of transition, a fun technical downhill then a rolling flat loop in the valley. There are a few tight switch backs on the descent and it will catch a few racers off gaued. I did have to stop and try a few sections a few times. Then there are the water bars. I think they took a cue from JefCo with the water bars in the middle of the switchebacks. The good news is that I was able to ride most of them on the first try. There is a large group of COS athletes in the race. It should be fun. I ran a little after the pre ride and there was no big issues with my calves. Here's hopimg things go smoothly. Race starts at 800 in the morning!

Nick and I went to CMSP for an easy ride last night and wow. I was still so tired. Nick was on his single speed and I could not even come close to keepimg up with him. And he had already ridden at lunch. Whem it took an hour to ride the Talon loops and Sundance, it was time to call it a night. I was planning on riding an hour and a half but no. Too tired to fight for that other 30 minutes. So we went home. I felt better swimming this morning sso things are looking up. I am doing the Xterra Lory on Sunday and not feeling ready at all. Racing is not not the smartest idea this weekend at all. But I can always use the practice with my transitions and my wet suit. So I will head up to Ft Collins and have a good time at the race. have a good race as well. No pressur for performance.

Today was the first time I have gone to Masters in the morning and not finished the workout. My alarm went off, I thought about swimming, crawled back into bed, then decided I needed go. It would just make the day so much easier. But I had no motivation to swim, none at all. Did the warmup, relaxed and very easy. Was dragging on the drill set a little. But when we started the main set, there was nothing. I wasn't even coming close to hitting the interval and didn't even care. That's when I decided enough, I was done. I am still pretty tired from 24 Hours in the Sage, both physically and sleep wise. The short swim was good, but I don't need to push the effort level right now just to finish the workout. So I didn't! Being a good athlete is also knowing when to rest.

It was a long, hard 24 Hours in the Sage. The weather was great for racing, a little warm and windy Saturday, not to cold overnight and perfect on Sunday . The Co-Ed Duo was one of the closest races of the day, with team Bo and Bec trading the lead many times with the Pedalin' Fools, aka Team Thelen. Finally, at 4:00am Nick and I took a tenuous lead and made it stick. It came down to the last lap of the race, with me holding off a fast closing Bo Randolph to finish at 11:05 with 19 laps. Bo and Bec finished at 11:08, also with 19 laps. Full report coming later.

First thing - I hate the Notch. I really do. I have never cleaned it going up and the last two times we've ridden here, I've crashed pretty hard coming down the back side. So right now, the Notch and I are on bad terms. Now for the rest of the course - the intial blacktop is never a problem - nothing hard there, just a false flat to the trail head. A good time to eat, drink and recover for the solo riders. I hope that I can take advantage of some of the other teams during that section and draft off of other riders. Right away when the course hits trail, it's up. Not super steep, but long enough and steep enough to make the rest of the lap hurt. The climb is on single track, but there is plenty of room for passing. After the single track climb, there's another more gradual dirt road climb. Again, steep enough and long enough to affect the rest of the lap and other laps in the race. Finally on to the real single track. The first section is a rolling piece along one of...

Nick and I got to Gunnison mid-day yesterday. The drive up and over Monarch was a little slow with theTurtle, but we made it. Speeds were about 30-25 mph heading up and not much faster coming down, but we made it without any issues this time. Everything behaved! We stocked up at the Safeway for food, spending over $200 for both junk food and real food. The fridge is full, the cupboards are overflowing and we are ready to ride for 24 hours. (We hope) I was really annoyed - I have been looking forward to being able to make peanut butter and jelly sandwiches on cinnamon bread and Safeway did not have the bread I wanted! Oh well, will have to make do with some other bread. But we are so stocked up, it's crazy. After shopping, time to head to the KOA and get set up. There were plenty of people there, but it wasn't the crazy race crowd. We were getting some looks as we wheeled bikes out of our camper. I don't think most of the Thursday night campers were associated with the rac...

All I had to do was finish the Haulin' Aspen Trail Marathon and it would mean another state in my quest to run a marathon in all 50 states. I was not expecting to have a great race since my training leading up to the marathon was less then stellar - at least in terms of long runs and "traditional" marathon training. I knew all along that I was taking a slight risk when it came to my end of season marathons by not running a signifigant amount of mileage and not having my usual long runs. I also knew that if I wanted to get better at the bike for the Xterras, running would be taking a back seat in training focus. So when I found myself in a postion to contend for the women's title at the Haulin' Aspen I was pretty surprised. Then pride kicked in and I turned my "long run" into a race. And it was a close race - after 26.2 miles of ups and downs and rolling single track, less then five minutes seperated the top four women. I'm happy this was my Oregon ...