tag:blogger.com,1999:blog-64267659077559458452024-03-12T21:22:00.864-07:00Relentless Forward Motion...Training, racing & living like an ultra runner!Dream big and chase it with grace!Rondahttp://www.blogger.com/profile/10832545114209221483noreply@blogger.comBlogger222125tag:blogger.com,1999:blog-6426765907755945845.post-83607806910212929652013-02-26T10:51:00.000-08:002013-02-26T11:22:47.863-08:00A sweet shift. Part 1Not since I was coached by Scott Jurek have I seen the kind of progress I am experiencing now. October I hired Sean Coster (on the recommendation of my friend Kristin) who owns <a href="http://www.crpusa.com/">Complete Running</a>. He didn't actually just LET me pay for services. There was an initial meeting where we discussed why I wanted to hire him. I knew Sean from back in the day when Stacey and were Hagg Lake 50K RD's. No introductions were necessary but I sensed he wanted to make sure we were a match with regards to goals and philosophies. I was craving the running ability I knew I was capable of. Something I gladly gave up to become a<a href="http://www.leadvilleraceseries.com/page/show/431578-leadman-and-leadwoman"> Leadman</a>. My focus from diligent run training to master the mountain bike enough to achieve my goal took precedence. I wouldn't change that for the anything! Becoming a Leadman was on my list of "Holy Crap Can I Do That" list since I watched the mountain bike race with Beast while prepping for The Grand Slam.<br />
<br />
Though my main goal was to regain my confidence and running ability I had another goal. I needed to shake the attitude or clean out the mental junk drawer. The drawer had accumulated a lot of trash. Stuff I had been telling myself and negative ideas I created. Some of the biggies: I am getting old, I was never fast anyway, everything is going to hurt and a few others I can't remember. Basically a drawer full of crap! It was time to make an adjustment. Not only did I need a good training plan I needed a good mental coach. I know full well that in order for me to change the way I think I need to do things. I can't just buy into the "I'm Great" idea without action. There's a quote posted on a billboard I drive by daily that says, "A goal without a plan is just a wish". I am not able to sit down, write a bunch of positive things down, read it and believe it. I need to experience it through results and find a journey that forever cements a new outlook. I can however, clean out the drawer. I can dump the crap in the garbage and decide to be nicer to myself.<br />
<br />
During our meeting I wanted to be clear I wasn't looking to be a better ultra runner. I was looking to be a better runner. After an initial time trial at the Nike Campus it became clear to Sean what I needed to work on. My mind was open. I left all preconceived ideas of who I was as a runner and what I've accomplished behind. I was a clean slate ready to gobble up all the advice and direction he could dish out. That is the best place to be when hiring a coach or mentor. Otherwise it's wasted money and time. After watching me run, attempt drills, sprint and move it was clear I had potential but there was work to be done. My body was off, my stride was funky, my arms didn't move and my high end cardio was absent. There were drills and bounding I couldn't even do, tests I simply failed and though frustrating I was more determined. I found loads of humor in just how stuck I had become. I was really excited to make changes......on so many levels.<br />
<br />
The plan: I am sucker for detail. The more detail the better. The schedule was incredibly well thought out. Though nothing I've done before I was excited to give something new a try. The general phase training I was used to wasn't there, the pacing stuff wasn't there and no general periodizaiton training I could identify. In addition to the running there is strength training and drills. The goal is to improve my form, get me off my feet using drills (not shown in the schedule), fire up my fast twitch neuromuscular system and stamina. At this point my endurance was not part of the picture.<br />
A typical week would like this.<br />
<br />
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<tbody>
<tr style="height: 25.5pt; mso-yfti-firstrow: yes; mso-yfti-irow: 0;">
<td style="border: solid black 1.0pt; height: 25.5pt; mso-border-alt: solid black .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 200.0pt;" valign="bottom" width="267"><div class="MsoNormal" style="margin-bottom: 0pt;">
<span style="font-family: Arial, sans-serif; font-size: 10pt;">Recovery<o:p></o:p></span></div>
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<td style="border-left: none; border: solid black 1.0pt; height: 25.5pt; mso-border-bottom-alt: solid black .5pt; mso-border-right-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0in 5.4pt 0in 5.4pt; width: .5in;" valign="bottom" width="48"><div align="right" class="MsoNormal" style="margin-bottom: 0pt; text-align: right;">
<span style="font-family: Arial, sans-serif; font-size: 10pt;">7<o:p></o:p></span></div>
</td>
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<span style="font-family: Arial, sans-serif; font-size: 10pt;">Conversational run w/
4 x 20m of A and B skips at end; good
day for Bikram (after run)<o:p></o:p></span></div>
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<td style="border-top: none; border: solid black 1.0pt; height: 25.5pt; mso-border-bottom-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-right-alt: solid black .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 200.0pt;" valign="bottom" width="267"><div class="MsoNormal" style="margin-bottom: 0pt;">
<span style="font-family: Arial, sans-serif; font-size: 10pt;">Tempo<o:p></o:p></span></div>
</td>
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<span style="font-family: Arial, sans-serif; font-size: 10pt;">9<o:p></o:p></span></div>
</td>
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<span style="font-family: Arial, sans-serif; font-size: 10pt;">2 mi w/u + 4 x 1 mile
in 7.15 w/ 200m jog for recovery between each + 2 mi c/d<o:p></o:p></span></div>
</td>
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<tr style="height: 12.75pt; mso-yfti-irow: 2;">
<td style="border-top: none; border: solid black 1.0pt; height: 12.75pt; mso-border-bottom-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-right-alt: solid black .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 200.0pt;" valign="bottom" width="267"><div class="MsoNormal" style="margin-bottom: 0pt;">
<span style="font-family: Arial, sans-serif; font-size: 10pt;">Conversational<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; height: 12.75pt; mso-border-bottom-alt: solid black .5pt; mso-border-right-alt: solid black .5pt; padding: 0in 5.4pt 0in 5.4pt; width: .5in;" valign="bottom" width="48"><div align="right" class="MsoNormal" style="margin-bottom: 0pt; text-align: right;">
<span style="font-family: Arial, sans-serif; font-size: 10pt;">8<o:p></o:p></span></div>
</td>
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<span style="font-family: Arial, sans-serif; font-size: 10pt;">Recovery to
Conversational run; focus of form<o:p></o:p></span></div>
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<td style="border-top: none; border: solid black 1.0pt; height: 12.75pt; mso-border-bottom-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-right-alt: solid black .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 200.0pt;" valign="bottom" width="267"><div class="MsoNormal" style="margin-bottom: 0pt;">
<span style="font-family: Arial, sans-serif; font-size: 10pt;">Day off<o:p></o:p></span></div>
</td>
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<br /></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 12.75pt; mso-border-bottom-alt: solid black .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 238.0pt;" valign="bottom" width="317"><div class="MsoNormal" style="margin-bottom: 0pt;">
<br /></div>
</td>
</tr>
<tr style="height: 25.5pt; mso-yfti-irow: 4;">
<td style="border-top: none; border: solid black 1.0pt; height: 25.5pt; mso-border-bottom-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-right-alt: solid black .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 200.0pt;" valign="bottom" width="267"><div class="MsoNormal" style="margin-bottom: 0pt;">
<span style="font-family: Arial, sans-serif; font-size: 10pt;">Hills<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; height: 25.5pt; mso-border-bottom-alt: solid black .5pt; mso-border-right-alt: solid black .5pt; padding: 0in 5.4pt 0in 5.4pt; width: .5in;" valign="bottom" width="48"><div align="right" class="MsoNormal" style="margin-bottom: 0pt; text-align: right;">
<span style="font-family: Arial, sans-serif; font-size: 10pt;">7<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 25.5pt; mso-border-bottom-alt: solid black .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 238.0pt;" valign="bottom" width="317"><div class="MsoNormal" style="margin-bottom: 0pt;">
<span style="font-family: Arial, sans-serif; font-size: 10pt;">w/ 6 x 60s runs uphill
at tempo effort w/ jog down for recovery<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 12.75pt; mso-yfti-irow: 5;">
<td style="border-top: none; border: solid black 1.0pt; height: 12.75pt; mso-border-bottom-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-right-alt: solid black .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 200.0pt;" valign="bottom" width="267"><div class="MsoNormal" style="margin-bottom: 0pt;">
<span style="font-family: Arial, sans-serif; font-size: 10pt;">Long run<o:p></o:p></span></div>
</td>
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<span style="font-family: Arial, sans-serif; font-size: 10pt;">20<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 12.75pt; mso-border-bottom-alt: solid black .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 238.0pt;" valign="bottom" width="317"><div class="MsoNormal" style="margin-bottom: 0pt;">
<span style="font-family: Arial, sans-serif; font-size: 10pt;">Conversational w/ last
30 min a moderate to steady<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 12.75pt; mso-yfti-irow: 6;">
<td style="border-top: none; border: solid black 1.0pt; height: 12.75pt; mso-border-bottom-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-right-alt: solid black .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 200.0pt;" valign="bottom" width="267"><div class="MsoNormal" style="margin-bottom: 0pt;">
<span style="font-family: Arial, sans-serif; font-size: 10pt;">Conversational<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; height: 12.75pt; mso-border-bottom-alt: solid black .5pt; mso-border-right-alt: solid black .5pt; padding: 0in 5.4pt 0in 5.4pt; width: .5in;" valign="bottom" width="48"><div align="right" class="MsoNormal" style="margin-bottom: 0pt; text-align: right;">
<span style="font-family: Arial, sans-serif; font-size: 10pt;">3<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 12.75pt; mso-border-bottom-alt: solid black .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 238.0pt;" valign="bottom" width="317"><div class="MsoNormal" style="margin-bottom: 0pt;">
<span style="font-family: Arial, sans-serif; font-size: 10pt;">w/ 4 x 20m of A and B
skips + 6 x 200m strides<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 12.75pt; mso-yfti-irow: 7; mso-yfti-lastrow: yes;">
<td style="background: #CCCCCC; border-top: none; border: solid black 1.0pt; height: 12.75pt; mso-border-bottom-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-right-alt: solid black .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 200.0pt;" valign="bottom" width="267"><div class="MsoNormal" style="margin-bottom: 0pt;">
<br /></div>
</td>
<td style="background: #CCCCCC; border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; height: 12.75pt; mso-border-bottom-alt: solid black .5pt; mso-border-right-alt: solid black .5pt; padding: 0in 5.4pt 0in 5.4pt; width: .5in;" valign="bottom" width="48"><div align="right" class="MsoNormal" style="margin-bottom: 0pt; text-align: right;">
<b><span style="font-family: Arial, sans-serif; font-size: 10pt;">54<o:p></o:p></span></b></div>
</td>
<td style="background: #CCCCCC; border-bottom: solid black 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 12.75pt; mso-border-bottom-alt: solid black .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 238.0pt;" valign="bottom" width="317"><div class="MsoNormal" style="margin-bottom: 0pt;">
<br /></div>
</td>
</tr>
</tbody></table>
<br />
OR<br />
<table border="0" cellpadding="0" cellspacing="0" class="MsoNormalTable" style="border-collapse: collapse; margin-left: 4.65pt; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184; width: 632px;">
<tbody>
<tr style="height: 12.75pt; mso-yfti-firstrow: yes; mso-yfti-irow: 0;">
<td style="border: solid black 1.0pt; height: 12.75pt; mso-border-alt: solid black .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 200.0pt;" valign="bottom" width="267"><div class="MsoNormal" style="margin-bottom: 0pt;">
<span style="font-family: Arial, sans-serif; font-size: 10pt;">Recovery run<o:p></o:p></span></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; height: 12.75pt; mso-border-bottom-alt: solid black .5pt; mso-border-right-alt: solid black .5pt; mso-border-top-alt: solid black .5pt; padding: 0in 5.4pt 0in 5.4pt; width: .5in;" valign="bottom" width="48"><div align="right" class="MsoNormal" style="margin-bottom: 0pt; text-align: right;">
<span style="font-family: Arial, sans-serif; font-size: 10pt;">5<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: solid black 1.0pt; height: 12.75pt; mso-border-bottom-alt: solid black .5pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid black .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 238.0pt;" valign="bottom" width="317"><div class="MsoNormal" style="margin-bottom: 0pt;">
<span style="font-family: Arial, sans-serif; font-size: 10pt;">w/ 4 x 150m top speed
accelerations<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 25.5pt; mso-yfti-irow: 1;">
<td style="border-top: none; border: solid black 1.0pt; height: 25.5pt; mso-border-bottom-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-right-alt: solid black .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 200.0pt;" valign="bottom" width="267"><div class="MsoNormal" style="margin-bottom: 0pt;">
<span style="font-family: Arial, sans-serif; font-size: 10pt;">Fast and smooth
running<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; height: 25.5pt; mso-border-bottom-alt: solid black .5pt; mso-border-right-alt: solid black .5pt; padding: 0in 5.4pt 0in 5.4pt; width: .5in;" valign="bottom" width="48"><div align="right" class="MsoNormal" style="margin-bottom: 0pt; text-align: right;">
<span style="font-family: Arial, sans-serif; font-size: 10pt;">7<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 25.5pt; mso-border-bottom-alt: solid black .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 238.0pt;" valign="bottom" width="317"><div class="MsoNormal" style="margin-bottom: 0pt;">
<span style="font-family: Arial, sans-serif; font-size: 10pt;">8 -12 x 400m @
1.52/400m (~7.30 pace)<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 12.75pt; mso-yfti-irow: 2;">
<td style="border-top: none; border: solid black 1.0pt; height: 12.75pt; mso-border-bottom-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-right-alt: solid black .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 200.0pt;" valign="bottom" width="267"><div class="MsoNormal" style="margin-bottom: 0pt;">
<span style="font-family: Arial, sans-serif; font-size: 10pt;">Moderate run<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; height: 12.75pt; mso-border-bottom-alt: solid black .5pt; mso-border-right-alt: solid black .5pt; padding: 0in 5.4pt 0in 5.4pt; width: .5in;" valign="bottom" width="48"><div align="right" class="MsoNormal" style="margin-bottom: 0pt; text-align: right;">
<span style="font-family: Arial, sans-serif; font-size: 10pt;">9<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 12.75pt; mso-border-bottom-alt: solid black .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 238.0pt;" valign="bottom" width="317"><div class="MsoNormal" style="margin-bottom: 0pt;">
<br /></div>
</td>
</tr>
<tr style="height: 12.75pt; mso-yfti-irow: 3;">
<td style="border-top: none; border: solid black 1.0pt; height: 12.75pt; mso-border-bottom-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-right-alt: solid black .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 200.0pt;" valign="bottom" width="267"><div class="MsoNormal" style="margin-bottom: 0pt;">
<span style="font-family: Arial, sans-serif; font-size: 10pt;">Conversational run<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; height: 12.75pt; mso-border-bottom-alt: solid black .5pt; mso-border-right-alt: solid black .5pt; padding: 0in 5.4pt 0in 5.4pt; width: .5in;" valign="bottom" width="48"><div align="right" class="MsoNormal" style="margin-bottom: 0pt; text-align: right;">
<span style="font-family: Arial, sans-serif; font-size: 10pt;">5<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 12.75pt; mso-border-bottom-alt: solid black .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 238.0pt;" valign="bottom" width="317"><div class="MsoNormal" style="margin-bottom: 0pt;">
<span style="font-family: Arial, sans-serif; font-size: 10pt;">w/ 4 x 150m top speed
acclerations<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 25.5pt; mso-yfti-irow: 4;">
<td style="border-top: none; border: solid black 1.0pt; height: 25.5pt; mso-border-bottom-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-right-alt: solid black .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 200.0pt;" valign="bottom" width="267"><div class="MsoNormal" style="margin-bottom: 0pt;">
<span style="font-family: Arial, sans-serif; font-size: 10pt;">Tempo running<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; height: 25.5pt; mso-border-bottom-alt: solid black .5pt; mso-border-right-alt: solid black .5pt; padding: 0in 5.4pt 0in 5.4pt; width: .5in;" valign="bottom" width="48"><div align="right" class="MsoNormal" style="margin-bottom: 0pt; text-align: right;">
<span style="font-family: Arial, sans-serif; font-size: 10pt;">7<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 25.5pt; mso-border-bottom-alt: solid black .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 238.0pt;" valign="bottom" width="317"><div class="MsoNormal" style="margin-bottom: 0pt;">
<span style="font-family: Arial, sans-serif; font-size: 10pt;">2 mi w/u + 4 x 8 min
at tempo effort w/ 2 min jog + 1 mi c/d<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 12.75pt; mso-yfti-irow: 5;">
<td style="border-top: none; border: solid black 1.0pt; height: 12.75pt; mso-border-bottom-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-right-alt: solid black .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 200.0pt;" valign="bottom" width="267"><div class="MsoNormal" style="margin-bottom: 0pt;">
<span style="font-family: Arial, sans-serif; font-size: 10pt;">Cross train/ride<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; height: 12.75pt; mso-border-bottom-alt: solid black .5pt; mso-border-right-alt: solid black .5pt; padding: 0in 5.4pt 0in 5.4pt; width: .5in;" valign="bottom" width="48"><div class="MsoNormal" style="margin-bottom: 0pt;">
<br /></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 12.75pt; mso-border-bottom-alt: solid black .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 238.0pt;" valign="bottom" width="317"><div class="MsoNormal" style="margin-bottom: 0pt;">
<br /></div>
</td>
</tr>
<tr style="height: 12.75pt; mso-yfti-irow: 6;">
<td style="border-top: none; border: solid black 1.0pt; height: 12.75pt; mso-border-bottom-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-right-alt: solid black .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 200.0pt;" valign="bottom" width="267"><div class="MsoNormal" style="margin-bottom: 0pt;">
<span style="font-family: Arial, sans-serif; font-size: 10pt;">Long run<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; height: 12.75pt; mso-border-bottom-alt: solid black .5pt; mso-border-right-alt: solid black .5pt; padding: 0in 5.4pt 0in 5.4pt; width: .5in;" valign="bottom" width="48"><div align="right" class="MsoNormal" style="margin-bottom: 0pt; text-align: right;">
<span style="font-family: Arial, sans-serif; font-size: 10pt;">10<o:p></o:p></span></div>
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<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 12.75pt; mso-border-bottom-alt: solid black .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 238.0pt;" valign="bottom" width="317"><div class="MsoNormal" style="margin-bottom: 0pt;">
<span style="font-family: Arial, sans-serif; font-size: 10pt;">After 25 minutes
moderate to steady<o:p></o:p></span></div>
</td>
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<br /></div>
</td>
<td style="background: #CCCCCC; border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; height: 12.75pt; mso-border-bottom-alt: solid black .5pt; mso-border-right-alt: solid black .5pt; padding: 0in 5.4pt 0in 5.4pt; width: .5in;" valign="bottom" width="48"><div align="right" class="MsoNormal" style="margin-bottom: 0pt; text-align: right;">
<span style="font-family: Arial, sans-serif; font-size: 10pt;"><b>43</b><o:p></o:p></span></div>
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<td style="background: #CCCCCC; border-bottom: solid black 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 12.75pt; mso-border-bottom-alt: solid black .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 238.0pt;" valign="bottom" width="317"><div class="MsoNormal" style="margin-bottom: 0pt;">
<br /></div>
</td>
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<br />
<br />
<br />
Though the description would say recovery, tempo, etc and he had paces based my time trial those were secondary to the FEEL. This was a big road block I had to over come. I had to learn how things FELT rather than solely relying on my Garmin. I spent years using The Daniels Method for my key workouts where pace is a key, I did years of Heart Rate Training where HR was key so this FEEL thing was not easy for me. He supplied me a detailed guide defining the FEEL of each of these. I studied it trying to visualize and think about how my body would FEEL during the effort. In October when I started with Sean I used the paces as my key guide but worked very hard to adopt the ability to FEEL it, to be in my body mentally. I noticed right off, at that time, I didn't have much association with anything past easy and hard. Nothing in between had any kind FEEL association in my brain. I knew it was first because I have never looked at my training from this angle and second because my fitness would need to evolve. When I say evolve I mean my gears, different speeds or whatever you want to call it needed to be developed. In order for the speeds to have a FEEL I needed to be able to do them with more emotion than just plain hard!<br />
<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPcw2f8gWJrx1sgttaJJFPEP2d0VJBXjd7nXryYzPacEAGo1hXCgCPqOfV7vDZHVYvBCM0g7oA_H1JGif3Ar-cju9Hg30bwu7lz99fJlxsvJx0z1HtQlTQakAnAfTOYtfOPcAoA7kRgFp8/s1600/DSCN0749.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPcw2f8gWJrx1sgttaJJFPEP2d0VJBXjd7nXryYzPacEAGo1hXCgCPqOfV7vDZHVYvBCM0g7oA_H1JGif3Ar-cju9Hg30bwu7lz99fJlxsvJx0z1HtQlTQakAnAfTOYtfOPcAoA7kRgFp8/s320/DSCN0749.JPG" width="240" /></a></div>
Now into this for 20 weeks where I have not missed one workout I can report the changes are quite dramatic. Not only did my 1/2 marathon time come down from 8:20ish pace when I started to a 7:41 pace in January but my low end has made some huge improvements. When I started I would run my 9 mile conversational run at 9:45ish at 142 beats avg. Today I'm running my 9 mile (same route) conversational at 9:01 and 138 beats avg. Pretty freakin awesome!! My track times for 400M (8-12 intervals) were at 1:49 and now at 1:38. The proof is in the numbers. There are many other interesting adjustments or side effects this training has helped create. I'll go into that next time.Rondahttp://www.blogger.com/profile/10832545114209221483noreply@blogger.com7tag:blogger.com,1999:blog-6426765907755945845.post-26747263536538772892013-02-06T15:38:00.001-08:002013-02-06T15:38:30.549-08:00Winter! Short and Sweet..<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjHzy9a3fEUe-V5AbgkdHn2fabO3toxpJHUnxzJvTDvf1WURpEuXLHakyq9YQHTPu7NINL5YU84SlfwG_BbK1xHMHr4Jb9kRPH4R-6Cfc9E_LbbGOnUbktsI70xwsviekwHrW-cB9wZMfr/s1600/P1020857.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjHzy9a3fEUe-V5AbgkdHn2fabO3toxpJHUnxzJvTDvf1WURpEuXLHakyq9YQHTPu7NINL5YU84SlfwG_BbK1xHMHr4Jb9kRPH4R-6Cfc9E_LbbGOnUbktsI70xwsviekwHrW-cB9wZMfr/s320/P1020857.JPG" width="320" /></a>Generally winters are long for me. The gray sky's take their toll on my mood. This winter has been less gray, less wet and I have felt reborn. It was a long late summer for me. I raced poorly and spent the good part of late July through December very sick. Off and on illnesses that were explained away as the flu. I was wondering how many times can one person get the flu! After lots of tests, a couple of trips to the hospital, a lot of blood draws and much resistance on my part I finally got an answer. Rocky Mountain Spotted Fever from some random tick bite I never knew I had. It was one of the most frightening and frustrating periods of time. Not knowing what is wrong and professionals validating there's a seriously problem but not having an answer is not good for a control freak. Also, I have devoted my much of my free time to living and creating a healthy lifestyle. To be told that might not be happening gave me anxiety. Thanks to my persistent, relentless, curious doctor I finally got an answer and treatment. The CDC still wants to believe I had something else but each time they take more blood, send it back to Colorado, test it differently it kept coming back with the same bug. So, I am just going to say RMSF is in Oregon folks! It's a terrible hard to detect bug so wear your 100% Deet and check yourself for bites.<br />
<br />
All the while I still worked on running. I fought hard to do workouts. I made some minimal progress from October (when I hired a coach) to December. I ran an all out 10K in Early October to get a baseline. My goal was to get my running speed back. I was able to squeak out an 8 min pace for a flat 10K. I fought hard through good days and bad days not knowing I was carrying this lovely bug around. On Thanksgiving I set out run as hard as I could at the local 10K Turkey Trot to see how much I progressed just to be slapped in the face. Just 3 days out the hospital I should have known better but I guess I was just hopeful.<br />
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<a class="rg_l" href="http://www.google.com/imgres?hl=en&tbo=d&biw=1920&bih=1054&tbm=isch&tbnid=ujg2EgmEllES_M:&imgrefurl=http://www.sciencedirect.com/science/article/pii/S1938973609000725&docid=eeHkmMZeZ-49yM&imgurl=http://ars.els-cdn.com/content/image/1-s2.0-S1938973609000725-gr1.jpg&w=398&h=298&ei=1uUSUc6QKdDrigKP9IHgAg&zoom=1&ved=1t:3588,r:94,s:0,i:373&iact=rc&dur=635&sig=116064402961243399894&page=3&tbnh=194&tbnw=260&start=91&ndsp=54&tx=165&ty=91" style="height: 194px; left: 0px; width: 260px;"><img class="rg_i" data-src="https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcRQpT7miIKh8_sWz7jDvherI-porpfTwQSzaOqZJsMVXDS-jwWh" data-sz="f" name="ujg2EgmEllES_M:" src="https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcRQpT7miIKh8_sWz7jDvherI-porpfTwQSzaOqZJsMVXDS-jwWh" style="height: 194px; margin-left: 0px; margin-top: 0px; width: 260px;" /></a></div>
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<li><a class="rg_l" href="http://www.google.com/imgres?start=298&hl=en&tbo=d&biw=1920&bih=1054&tbm=isch&tbnid=Qcsgx_Z6akX8MM:&imgrefurl=https://www.meducation.net/encyclopedia/47189&docid=2PT4xvNlMlDgBM&imgurl=https://s3.amazonaws.com/meducation/attachments/media_files/previews/2772.jpg&w=564&h=383&ei=uNgSUc_eIYePrgHv-IHADw&zoom=1&ved=1t:3588,r:30,s:300,i:94&iact=rc&dur=820&sig=116064402961243399894&page=7&tbnh=184&tbnw=273&ndsp=58&tx=177&ty=36" style="height: 184px; left: 0px; width: 273px;"><img class="rg_i" data-sz="f" name="Qcsgx_Z6akX8MM:" src="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcSRyh3jwiJiW2eUab6yGs4A2YWtsnFLsEY2kjCB8AdgTFU5LMuk" style="height: 185px; margin-left: 0px; margin-top: 0px; width: 273px;" /></a></li>
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In early December I ran the Holiday Half Marathon which was slated as another time trial for me. I was still not completely well but was better. I had high hopes and though I was severely hampered with breathing issues I was able to do 8:15 pace. Not at all what I had hoped for but at this point in my life I was just happy to be running. Honestly I had began to decide I might have some weird auto immune disease and I needed to come to grips with the how my new life was going to be. Alex came to me one night with tears and flat out asked me if I had Cancer or something horrible and was I going to die. Thank God that all ended by mid December! I was diagnosed and was done with the simple Antibiotics. I was a whole new person by mid December! I didn't realize how sick and crappy I really felt until I felt better. Months and months of measuring my weeks by announcing to Bill I had a good day was over! Each day would start off with a hope I'd feel better and on occasion, usually after a day of being so sick I slept most of it away after an hour run, I would be thrown a bone. It was over and I was back to my old self I hardly knew. If it wasn't for Chris and Carrie (BRF's) to drag me along and motivating me through their runs I might have thrown in the towel. This is why we need running partners :)</div>
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With a clean bill of health and whole new outlook I was able to think about races and fun things I wanted to do. My first goal was running speed. With my Coach committed to forgetting I'm an ultra runner and train me solely for speed I was on my way. Now the workouts were paying dividends! My track times were coming down and progress was being made. There is nothing more motivating than making progress. Measurable, quantifiable results are what we all need. I ran the 20.13K in forest grove at an 8 min pace then ran the Vancouver Lake Half Marathon in a 7:41 pace. I was so excited! It's not anywhere near my PR just 4 years ago but it was serious progress as of late. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIuIjJ5h4Q6ueFyz0cV2a1uxHtiG6IH80mBWYkwvceIL_MKLmVI6f9MN8-TlOdIyVUmeUpLRA-iFJd2mf7w6yIV1xxCu3wO6G-MnWHNWpUmIfk3_AzSpMO9nUbseS9xxBPYQSq5arz0A_R/s1600/Ronda+Constitution.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: center;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIuIjJ5h4Q6ueFyz0cV2a1uxHtiG6IH80mBWYkwvceIL_MKLmVI6f9MN8-TlOdIyVUmeUpLRA-iFJd2mf7w6yIV1xxCu3wO6G-MnWHNWpUmIfk3_AzSpMO9nUbseS9xxBPYQSq5arz0A_R/s320/Ronda+Constitution.JPG" width="320" /></a></div>
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Last weekend I ventured up to Orcas Island 50K. Not at all in shape for this very hard 50K I second guessed myself all the way up the final 10 miles of the race. My coach didn't really have much to say about whether or not I should do this. He felt I had the endurance in my body somewhere and more than enough experience to understand it. He left it up to me. My longest run since September was 17 miles of which only 9 was on trail. Everything I've been doing has been on the road. I have been in the weight room working on solid honest to god Deadlifting with Chris and Jeron at <a href="http://www.savagegym.com/">Savage Strength</a>. This has been awesome for my running form, glute strength and hip mobility. All the things I have been (and most runners) struggling with for a while. It's really key to keeping me injury free. During Orcas I was surprised at how all that I have been doing played well into this event. I started out in the back where I belonged and took it easy for the first 15. Since I thought the wheels were going to fall off at about 20 miles I wanted to be smart and realistic. I ended up running negative splits and actually felt amazing at mile 20 and decided I would throw caution to the wind. I ran the first 14.6 in 3:46 and finished in 7:16, can't complain! I had never been to Orcas Island before and since this was a Rainshadow event I couldn't pass up the chance to see it. Beautiful! I was in a state of pure bliss all day.We got a bluebird day taboot! My quads were pretty sore on Sunday. Can't remember the last time a 50K did this to me but it was a great injection of wilderness. </div>
Rondahttp://www.blogger.com/profile/10832545114209221483noreply@blogger.com5tag:blogger.com,1999:blog-6426765907755945845.post-65690822116811723552012-08-21T14:08:00.000-07:002012-08-21T14:08:23.599-07:00Waldo 105K<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhatuglZ-cnlVF7S0tsaRAqbYNGXzgoOgQkBdf7Q1EIUHYKbCby1VpHHPNRYftnFjIZrZ21MJEwNGPFGCdYrtJWfKXeigyiASc-VtBb_x06GkXXhja2RAGUeoGaWmIwCwnDVFENZkAxm-o-/s1600/photo+2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhatuglZ-cnlVF7S0tsaRAqbYNGXzgoOgQkBdf7Q1EIUHYKbCby1VpHHPNRYftnFjIZrZ21MJEwNGPFGCdYrtJWfKXeigyiASc-VtBb_x06GkXXhja2RAGUeoGaWmIwCwnDVFENZkAxm-o-/s320/photo+2.JPG" width="213" /></a></div>
<br />
<span style="font-family: Calibri;">Forest fires caused a last minute course change for Waldo
100K.<span style="mso-spacerun: yes;"> </span>The race is already tough enough
with 10K of climb all on single track at just enough elevation to make a
flatlander tug.<span style="mso-spacerun: yes;"> </span>Just before we left our
house I get an email, "Waldo is on".<span style="mso-spacerun: yes;">
</span>A new course was approved by the forest service but would increase the
mileage to over 66.<span style="mso-spacerun: yes;"> </span>I have run Waldo 3
other times back in the early days when the course was long.<span style="mso-spacerun: yes;"> </span>I was sort of looking forward to the shorter
version.<span style="mso-spacerun: yes;"> </span>It didn't really matter
though.<span style="mso-spacerun: yes;"> </span>I wasn't properly trained for
either.<span style="mso-spacerun: yes;"> </span></span><br />
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">In a last minute ditch to remind my body how run I turned my
High Cascades 100 MTB/ PCT 50M week into a 100 miles of running in 6 days and 4
hours of mountain biking.<span style="mso-spacerun: yes;"> </span>15 days, 130
miles of MTBing and 100 miles of running.<span style="mso-spacerun: yes;">
</span>Not at all smart and a bit reckless.<span style="mso-spacerun: yes;">
</span>Cramming!<span style="mso-spacerun: yes;"> </span>I came away tired but
not hurt or <span style="mso-spacerun: yes;"> </span>sore. <span style="mso-spacerun: yes;"> </span>Waldo 100K is not the kind of course you show
up HOPING you can run it.<span style="mso-spacerun: yes;"> </span>You actually
have to train and spend time training your legs.<span style="mso-spacerun: yes;"> </span></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;"><span style="mso-spacerun: yes;"> </span>It's never good to
start an ultra with a bad attitude.<span style="mso-spacerun: yes;"> </span>It
will most certainly get worse as the miles tick on or until it gets beat it out
of you.<span style="mso-spacerun: yes;"> </span>I think that sums up my
day.<span style="mso-spacerun: yes;"> </span>I started the race wondering how
long this baby was going to take me and just how much it was going to beat me
into the ground.<span style="mso-spacerun: yes;"> </span>I finished with more
appreciation of what my body will do for me. I came away with a deeper
understanding that I, at times, need to be beaten down and rebuild myself
mentally. There's no better way to do that then run a grueling ultra where you
are stripped of all your walls and have nowhere to hide. I also learned that I refuse
to be unhappy.<span style="mso-spacerun: yes;"> </span>If I am unhappy then I am
going to spend as much time as necessary to change it. If that means I need to dig
and dig until I bleed then I am going to do just that. I am going to find out
how, what, and why my mood is bleak.<span style="mso-spacerun: yes;"> </span>I need
to be authentically happy. <span style="mso-spacerun: yes;"> </span>This isn't
really a race report of how I endured a day or how tough I may be for gutting
it out.<span style="mso-spacerun: yes;"> </span>It's really more of a story
about why I continued and the mental battles I and I'm sure many endurance athletes
go through when things are going south. I am not tougher than any other runner
I was just willing, on that day, to strip myself down enough physically to get
a deeper glimpse of who I am.</span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">For about 25 miles this was my theme song. <a href="http://www.youtube.com/watch?v=ROtBbOcdFxo">http://www.youtube.com/watch?v=ROtBbOcdFxo</a></span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;"><strong>THE DAY UNFOLDED AND SO DID I:</strong></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIgu2kt06MvkuU1X0Lhb9HxqNZEDIBTRejComhp8Ed7obOk7k-OwbywQRWGvs3WlcTXDnQ82SPoIr1P7qnczOhwk0kgiif8gQ6gwgvteua6yDK9bTyGsQD3-0Og8wPTGrcny_Ts7CtxBBf/s1600/photo+3.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="211" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIgu2kt06MvkuU1X0Lhb9HxqNZEDIBTRejComhp8Ed7obOk7k-OwbywQRWGvs3WlcTXDnQ82SPoIr1P7qnczOhwk0kgiif8gQ6gwgvteua6yDK9bTyGsQD3-0Og8wPTGrcny_Ts7CtxBBf/s320/photo+3.JPG" width="320" /></a></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">The temperatures in Oregon have been blistering (for
us).<span style="mso-spacerun: yes;"> </span>I was prepared for a day of baking
sun but instead we woke to cloud cover and perfect temperatures.<span style="mso-spacerun: yes;"> </span>The immediate climb out of the ski area is
straight up.<span style="mso-spacerun: yes;"> </span>General hiking ensured and
lots of fine dust kicked up. After about 10 miles I knew my legs were
empty.<span style="mso-spacerun: yes;"> </span>They lacked any vigor. I wasn't
surprised and shouldn't be shocked but that didn't seem to ease my
frustration.<span style="mso-spacerun: yes;"> </span>Great! I get to spend 56
miles dissecting myself worth...fabulous!<span style="mso-spacerun: yes;">
</span>The course continued on with its first relentless climb while bits of
rain began to drop.<span style="mso-spacerun: yes;"> </span>I would have never
guessed we would get rain? It was warm and the sprinkle felt good. It turned the
trail into a perfect tacky mix. Once I climbed Mt. Fuji and descended back into
the aid station I see the sweeps coming up the trail. Clem was covered with
markings.<span style="mso-spacerun: yes;"> </span>That was a brutally crushing
sight.<span style="mso-spacerun: yes;"> </span>I was near the back of the
regular start <span style="mso-spacerun: yes;"> </span>and the sweeps were not
more than 2 miles back.<span style="mso-spacerun: yes;"> </span>I began to take
stock and check in.<span style="mso-spacerun: yes;"> </span>I was already
slightly sore at mile 15! My demeanor was lack luster.<span style="mso-spacerun: yes;"> </span>Things were just not clicking. I felt
dehydrated and probably was.<span style="mso-spacerun: yes;"> </span>I began to
put down as much water as I could coming into mile 20 where I would see Bill
and Chris. I drank extra before leaving the aid station.<span style="mso-spacerun: yes;"> </span>I left with the intent to find some peace
with day.<span style="mso-spacerun: yes;"> </span>My body was tired and my mind
wasn't <span style="mso-spacerun: yes;"> </span>able to rally another gear.<span style="mso-spacerun: yes;"> </span>Why?<span style="mso-spacerun: yes;">
</span>What was my biggest issue? Was it fatigue, lack of motivation to see it
through, my ego or all of the above?<span style="mso-spacerun: yes;"> </span>I
tried to get positive and cut myself some slack.<span style="mso-spacerun: yes;"> </span>Trying to give myself credit for what I have
accomplished this year. The interesting part about this method is by the time I
reached Charlton Lake, mile 30, I had decided I had done enough this year and
traveling another 36 miles on this tired body was not necessary.<span style="mso-spacerun: yes;"> </span>I came in and called it a day.<span style="mso-spacerun: yes;"> </span>Bill just looked at me, speechless.<span style="mso-spacerun: yes;"> </span>I told him I had nothing!<span style="mso-spacerun: yes;"> </span>I was spent, my legs were wood and I was
dehydrated.<span style="mso-spacerun: yes;"> </span>Chris just stood there with
a puzzled look on her face.<span style="mso-spacerun: yes;"> </span>I noticed
and I felt crushed.<span style="mso-spacerun: yes;"> </span>I hadn't found a bit
of peace so I guess I'm not done.</span></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1JnQJQWlxXM4MVsOiMjDXEZ2Klb-UGXIhbgWV979lR-de7PzK7UfMfO-5LpBCragQlih9XJ3pN-IZgjIQxYhlCcCJVpr4ENE3U8O4uVBLUvEIzk3SzTtjsnbstvJXRA6-4IFJI_LMy08V/s1600/Ronda.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1JnQJQWlxXM4MVsOiMjDXEZ2Klb-UGXIhbgWV979lR-de7PzK7UfMfO-5LpBCragQlih9XJ3pN-IZgjIQxYhlCcCJVpr4ENE3U8O4uVBLUvEIzk3SzTtjsnbstvJXRA6-4IFJI_LMy08V/s320/Ronda.JPG" width="213" /></a><br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">I put on my sunglasses, took my 2 water bottles and told
Bill I would try to pull myself together, get re-hydrated and would see him
again in 5.5 miles.<span style="mso-spacerun: yes;"> </span>I left with tears
running down my face.<span style="mso-spacerun: yes;"> </span>I wasn't really
crying but water was coming out of my eyes. They were silent tears. When you've
done over 100 ultras you know what's in store.<span style="mso-spacerun: yes;">
</span>There's nothing you can do to re-boot over cooked legs.<span style="mso-spacerun: yes;"> </span>The only thing I could do was DECIDE to
finish.<span style="mso-spacerun: yes;"> </span>So I released my body and
focused on my attitude. I didn't want to have to go here.<span style="mso-spacerun: yes;"> </span>It's not an easy place to be sometimes.<span style="mso-spacerun: yes;"> </span>So it began.<span style="mso-spacerun: yes;">
</span>The questions of who you are, why you do this, should you do this, what
are made of and most importantly who do you want to be.<span style="mso-spacerun: yes;"> </span>Good Lord, I answered those questions 100
times and got different answers depending on the moment. Who's going to win the
battle? The crazy journey of a beaten down endurance athlete.<span style="mso-spacerun: yes;"> </span>Therapy on the go. Once you leave the aid
station you can't just end your session and walk out. You have to make it to
the next aid station.<span style="mso-spacerun: yes;"> </span>All the while
beating yourself up, building yourself up and pressing on. </span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">The miles ticked away slowly and just before the aid station
I see Bill walking down the trail.<span style="mso-spacerun: yes;"> </span>I
knew he would do that. I saw the worried look on his face when I left Charlton.<span style="mso-spacerun: yes;"> </span>I also knew he was mostly worried I was going
to quit, regret it and he has to live with me. When you're married for almost
20 years you don't even need words you just need expressions.<span style="mso-spacerun: yes;"> </span>I saw his sweet mind grinding away as he
walked me out of Charlton.<span style="mso-spacerun: yes;"> </span>He sees me
and <span style="mso-spacerun: yes;"> </span>says, "Someone came all the way
out here to see you so be sure you give him a hug".<span style="mso-spacerun: yes;"> </span>I go to hug him and he laughs, "Not me,
there's someone at the aid station".<span style="mso-spacerun: yes;">
</span>I'm thinking... did he have Alex helicoptered in to ensure I don't bail?
It might be a cost effective solution in his mind.<span style="mso-spacerun: yes;"> </span>I arrive to see Don, (our new Bend neighbor)
volunteering at the Road 4209. Hilarious!<span style="mso-spacerun: yes;">
</span>I come up and he says, "Rooster, make the neighborhood
proud".<span style="mso-spacerun: yes;"> </span>I bow my head in my own
mind, grab my stuff and again leave with hidden tears.<span style="mso-spacerun: yes;"> </span>Still on a quest to live without regret.<span style="mso-spacerun: yes;"> </span>Will I regret not completing this? Trying to
talk myself into being okay with sadness and a bad day.<span style="mso-spacerun: yes;"> </span>Every darn time I would get myself convinced
that bad days happen and it's okay to quit I would relent. <span style="mso-spacerun: yes;"> </span>This was my first insight that this is the
game I must play with myself whether I want to or not. I am simply not okay
with a bad day.<span style="mso-spacerun: yes;"> </span>There must be a bright
side and I must find it. </span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Things begin to look up.<span style="mso-spacerun: yes;">
</span>I think it was a combination of few things.<span style="mso-spacerun: yes;"> </span>I had gotten myself re-hydrated and the
people around me gave me so much support how could I ignore it. I was almost done
with my personal therapy. I just needed a few more miles. <span style="mso-spacerun: yes;"> </span>My next stop was Twins 2, mile 42.<span style="mso-spacerun: yes;"> </span>I knew the section from Road 4209 to Twins 2
was long and generally hard for me. Today it wasn't so bad!<span style="mso-spacerun: yes;"> </span>Better than other times I've run the
race.<span style="mso-spacerun: yes;"> </span>Hey, there's a bright side. I
marched along feeling more in control of my mind.<span style="mso-spacerun: yes;"> </span>Maybe because I am closing in, getting it
done and overall feeling like I can't turn back. Almost if there is no other
choice.<span style="mso-spacerun: yes;"> </span>Maybe I just ran out of reasons
to be mad at myself.<span style="mso-spacerun: yes;"> </span>After all,<span style="mso-spacerun: yes;"> </span>the body I brought to this race was exactly
the body I should have brought.<span style="mso-spacerun: yes;"> </span>I made the
racing schedule. Or.... maybe I had simply bled myself dry.<span style="mso-spacerun: yes;"> </span>There was nothing left of me to beat up.
Better yet I had determined that I need more than a bad day to quit.<span style="mso-spacerun: yes;"> </span>It was time to rebuild.<span style="mso-spacerun: yes;"> </span>You know when this time comes.<span style="mso-spacerun: yes;"> </span>It's not only a mental but a physical
shift.<span style="mso-spacerun: yes;"> </span>Since there's such a correlation
it's a double win. You can feel the resurrection with every mile.<span style="mso-spacerun: yes;"> </span></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">I arrived at Twins 2 and Tia's generous smile and warm
welcome made me feel good.<span style="mso-spacerun: yes;"> </span>I left there
with tears but this time they were different.<span style="mso-spacerun: yes;">
</span>Instead of being somber that were thankful tears filled with some
strength.<span style="mso-spacerun: yes;"> </span>I made my way down the twins
trail to crew at the road.<span style="mso-spacerun: yes;"> </span>I get to pick
up my friend and pacer Chris here.<span style="mso-spacerun: yes;"> </span>I was
really looking forward to it.<span style="mso-spacerun: yes;"> </span>At mile 35
Bill told me she was ready to run with me but declined at that time.<span style="mso-spacerun: yes;"> </span>I wasn't ready to give up on my punishing
ways then.<span style="mso-spacerun: yes;"> </span>I still needed to work
through this anger, disappointment and frankly just indulge this plain old pity
party.<span style="mso-spacerun: yes;"> </span>I needed more miles to get the
monkey off my back.<span style="mso-spacerun: yes;"> </span>By mile 44 I was
done!<span style="mso-spacerun: yes;"> </span>I had come full circle.</span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmn6D6HDCfzHGylaXQuVRJ9nXyos0ByH32OvzaZYBSZn6ujqYiQMgt2A0luT5MYdVEInplkBsrKKNyxON_wAg2UlTJ-rU6BE6h3DyGaWQrgimuVDSXmnbSlTvWFN0PKay3aBpczh47li9c/s1600/photo+(2).jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmn6D6HDCfzHGylaXQuVRJ9nXyos0ByH32OvzaZYBSZn6ujqYiQMgt2A0luT5MYdVEInplkBsrKKNyxON_wAg2UlTJ-rU6BE6h3DyGaWQrgimuVDSXmnbSlTvWFN0PKay3aBpczh47li9c/s320/photo+(2).jpg" width="285" /></a></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">We left down the road and I was really happy to have someone.
<span style="mso-spacerun: yes;"> </span>Chris had some great observations.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>I got
to share my journey with her and she shared her observations.<span style="mso-spacerun: yes;"> </span>It was fun and filling. Not often are we
broken down enough to let all the guards, fears and judgments be seen. In these
kinds of scary raw moments when others can see you at your worst are times of
depth. Even better... when YOU see yourself at your worst! I am sort of sucker
for these kinds of opportunities. It's where real foundation is built.<span style="mso-spacerun: yes;"> </span>The kind that lasts. I am guarded, planned
and thick skinned.<span style="mso-spacerun: yes;"> </span>At mile 30 when it
was really clear I had no body to work with I knew in order to finish I would
have to dig deeper than usual mentally to finish.<span style="mso-spacerun: yes;"> </span>That was not something I wanted to do because
I know how I go about it.<span style="mso-spacerun: yes;"> </span>It's a mental
blood bath of exposing all my tucked away weakness, bringing up all my flaws
and making me ponder my worthiness.<span style="mso-spacerun: yes;"> </span>It's
like a bad reality show where you're the star.<span style="mso-spacerun: yes;">
</span>In the end it can become a priceless journey I can draw from. <span style="mso-spacerun: yes;"> </span>But, you have to endure the process and have
to have the guts to even take it on.</span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">The climb up to Maiden Peak was hard but less hard now.<span style="mso-spacerun: yes;"> </span>Thunder boomers and lightening greeted us at
the top of the peak.<span style="mso-spacerun: yes;"> </span>By this time my
legs were jello and I was rebuilt from the inside out. It became fun.<span style="mso-spacerun: yes;"> </span>It had become a valuable finish.<span style="mso-spacerun: yes;"> </span>Are you ever happy you chose to finish the
day after?<span style="mso-spacerun: yes;"> </span>Not really.<span style="mso-spacerun: yes;"> </span>It's easy to sit here today and roll my eyes
at post.<span style="mso-spacerun: yes;"> </span>But, when you're deep in, it's
rough.<span style="mso-spacerun: yes;"> </span>The daily guards come back, the
general, "what's the big deal it's just a run" enter your head.<span style="mso-spacerun: yes;"> </span>When it's in your face at that moment it's a
big deal.<span style="mso-spacerun: yes;"> </span>I want to recognize it and not
brush it off today. I spent 15:29 minutes pushing myself so hard physically but
even harder mentally.<span style="mso-spacerun: yes;"> </span>I owe it to myself
to make sure it meant something.<span style="mso-spacerun: yes;"> </span>I also
asked others to help me and I owe it to them.</span></div>
Rondahttp://www.blogger.com/profile/10832545114209221483noreply@blogger.com7tag:blogger.com,1999:blog-6426765907755945845.post-20263803335610124152012-07-30T13:43:00.000-07:002013-08-12T15:20:43.308-07:00Silver Rush 50M<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuSxN-1brFmA72rJbmZb5ynsoisYwPv9GY2lJf9HNR-QF5KPy50-duBNt56IlJsHGzVn66PgeCrKYRAWa84a7h5ry6x1ghAb0i89-MOymHtWZ4WGSBOsfn-Fgmzl09V7zdmX2ZEVlYE1L4/s1600/DSC_1054.JPG"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5631201096869105698" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuSxN-1brFmA72rJbmZb5ynsoisYwPv9GY2lJf9HNR-QF5KPy50-duBNt56IlJsHGzVn66PgeCrKYRAWa84a7h5ry6x1ghAb0i89-MOymHtWZ4WGSBOsfn-Fgmzl09V7zdmX2ZEVlYE1L4/s320/DSC_1054.JPG" style="cursor: hand; display: block; height: 212px; margin: 0px auto 10px; text-align: center; width: 320px;" /></a>Both the 50M run and the 50M MTB were held this last weekend. The bike on Sat. and the run on Sun. We had big Oregon crew participating. Micheal and Drake did the Silver King which is a distinction given to those who do both the MTB and the Run. Bill did the MTB, Darin and I did the run. Todd chose the MTB as his second Leadman event. It was an action packed weekend and so much fun. The gruelling course does not dissappoint. 7,500 feet of ascent. All above 10,000 feet and we reach 12,000 three times. The footing for the most part was pretty good. Some rocky sections but I would say overall not a super technical course. That didn't prevent me from slamming my foot into a rock and stubbing my big toe so hard the nail lifted. That hurt!<br />
<div>
<br />
Darin, Alex and I crewed the MTB ride. That was so fun to watch! Todd was so speedy I only got one picture of him and <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1K3JViuEPAdoHyTvUkuCAsJeT6WTtQ3pzzhSTFm3k7XnaO3NbDEA8qPmG9SKvktIASxjuZjyJ0UdEOHh5h8Uzd-YHoSXHpJQhCcyrxbE3N4vEv106Ei2bxzOju36rj2f5ohLm1oX_dwbh/s1600/DSC_0894.JPG"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5631201956203617138" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1K3JViuEPAdoHyTvUkuCAsJeT6WTtQ3pzzhSTFm3k7XnaO3NbDEA8qPmG9SKvktIASxjuZjyJ0UdEOHh5h8Uzd-YHoSXHpJQhCcyrxbE3N4vEv106Ei2bxzOju36rj2f5ohLm1oX_dwbh/s320/DSC_0894.JPG" style="cursor: hand; float: left; height: 212px; margin: 0px 10px 10px 0px; width: 320px;" /></a>we never saw him again. The whole scene was really eye opening and inspiring. Action packed! They had 750 riders and of those just a handful of woman. The final female count was less than 30! Come on ladies we need to get in the game. This is very tough MTB course and anyone who lines up has my admiration. All our guys did amazing finishing well under the cutoff and not an open wound in sight or a bandaid needed! Bill had so much fun out there and once again he amazes me. I think this might be the 3rd time he has rode his bike and not only did he finish with lots of time to spare he had a total blast. He can't stop talking about it. Even more impressive is Drake and Micheal's Silver King accomplishment. 2 full days on that course and they posted impressive times.</div>
<br />
<br />
<div>
As for my run, well, I am thrilled. I finished 14th out of 74 woman and 4th masters. Best of all first Leadwoman. I had 2 goals for this race. First, get my quads worked and second go for negative splits. I got a lot of strange looks because I chose the run instead of the MTB for my Leadwoman event. You get a choice with of which Silver Rush event. My strategy has been to train hard on the bike and use this 50M run as a another training <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjw94KwPe5v37RM7hFnxCwsIOBTDj0MCPxGg-ukh50mr1f4zlxnfI5Uo9wbEKHG7QIEHnn17bRHpoWpuumE6iY899Q5JoMrhCC0Lggc6mv5iFt7KJzzUckDAI6j7EZ8wm-aRx9MHKXOtQ8P/s1600/DSC_1036.JPG"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5631200299520647314" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjw94KwPe5v37RM7hFnxCwsIOBTDj0MCPxGg-ukh50mr1f4zlxnfI5Uo9wbEKHG7QIEHnn17bRHpoWpuumE6iY899Q5JoMrhCC0Lggc6mv5iFt7KJzzUckDAI6j7EZ8wm-aRx9MHKXOtQ8P/s320/DSC_1036.JPG" style="cursor: hand; float: right; height: 320px; margin: 0px 0px 10px 10px; width: 212px;" /></a>race for my legs. Though I am not worried about Leadville 100M run I will never ever take a 100M run for granted. Plus, I have never run a 100M race 6 days after a 100M MTB race. I suspect I will not get the big buckle on the run this time. My legs were darn tired going in to this race. The fatigue I feel from hard long rides is much different from running. I have a strong sense of my well being with regards to ultra training. The sore muscles, tight quads, some swelling from muscle damage and overall fatigue are all too familiar. The bike skips many of these. I get tight but in different spots. I am not sore and generally not too fatigued. But, what I am learning is there is a deeper fatigue that is a hidden and unfamilar. When I put my body to the test it becomes forefront and cumbersome. After finishing the LMTB training camp where I rode 125 miles I felt remarkably fine. I ran the two days then Todd and I did a 40 mile ride on Wednesday. I was completely beat on that ride. The hidden fatigue was no longer in the shadows! I rested as much as I could before Sunday. Trying to get as much repair as possible before Silver Rush 50M.</div>
<br />
<div>
After the action packed day crewing I was ready to get out there. Almost craving the crazy ultra vide I knew would be present in this kind of tough course. I was ready to see what this body could do. With my all too conservative start filled with lots of good conversation at mile 8 I decided it was time to focus. Give this race some effort and make my body respond. Immediately I was bummed at how much the altitude seem to bother me. It was frustrating to have so much trouble breathing. I had to let it go because I was starting to get pissed. That certainly does not help the respiration! I can't tell if I was breathing so hard because I working hard or if it was the altitude. It really doesn't matter because I had to work with what I had. For the first 25 miles Micheal, Drake, Darin and I were all leap frogging and running fairly close together. That was fun. The views on the back side of Bald Mountain are incredible and pictures will not do it justice. At the turn I tried to kick it up a notch. Trying to reach goal number 2, negative splits. Goal number 1 was well in the bank. My quads were already thrashed. Honestly I can't remember them hurting this bad this early in an event. It's been a long time. I welcomed it. This is money. I will reap the benefits of this in the 100M run. I am certain of it! It gave me opportunity to deal with pain. To understand it and deal with it for a good long time. I knew on the way home I had about 9 miles of down hill. Not all of it but most the final 9 are down. With my quads already quivering I was curious to see how I could hold onto this run.</div>
<div>
</div>
<br />
<div>
Coming into the final aid station I actually felt pretty good but was riding a fine line. A line where my body and mind walked the tight rope. My brain would process the terrain but my body was just one synapse behind. My legs were absolutely fried. They even looked the part, mushy and flat. The muscle damage had already set in and water was filling the gaps. With about 5 miles to go I stumble and my left leg just popped out of my hip socket. I walked and shook it hoping it would go back in the right spot. I got some mild relief but this certainly didn't feel good. Oh well, just another day in an ultra....right. The remainder of the run seemed to go on forever. The heat seemed over the top too. I gimped in under 10 hours. Overall thrilled but this might be some of the worst final 5 miles I have run in a very long time. Another good experience and reminder. This stuff is not easy but I guess that's why I keep coming back.</div>
<br />
<div>
The biggest lesson I got this weekend was how much recovery I need between the 100M MTB ride and the 100M run. I have 6 days between those events. 6 days to repair my body for what I know will not be a walk in the park :)</div>Rondahttp://www.blogger.com/profile/10832545114209221483noreply@blogger.com7tag:blogger.com,1999:blog-6426765907755945845.post-80195330273411608212012-07-30T13:42:00.002-07:002012-07-30T14:33:41.852-07:00This way or that?<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0b4Ng5gOWcYmyE8vIhnzsujY27o_-ekYmM9EpFl120BuGzc42mrmXTIQCQGvCuxsYJT6vLqEFURXOYkNcO9qFk2Gkstu9VW6ghYiZWVIoIZ48GKxbyXVy5t-AsM8YVvMoiim_uRUdgsy9/s1600/Ronda+finish+3.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0b4Ng5gOWcYmyE8vIhnzsujY27o_-ekYmM9EpFl120BuGzc42mrmXTIQCQGvCuxsYJT6vLqEFURXOYkNcO9qFk2Gkstu9VW6ghYiZWVIoIZ48GKxbyXVy5t-AsM8YVvMoiim_uRUdgsy9/s320/Ronda+finish+3.jpg" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Mt Hood 50M Finish!</td></tr>
</tbody></table>
Since my <a href="http://www.sandiego100.com/">San Diego 100M</a> run followed by <a href="http://toe50.com/">Test of Endurance50M MTB</a> I've been busy participating.
Instead of racing I'm participating.
I knew stacking my summer with so many events would not allow me to focus and train with any
consistency. Instead just like the <a href="http://www.run100s.com/gs.htm">GrandSlam of Ultra Running</a> and <a href="http://www.leadvilleraceseries.com/page/show/309878-home">Leadwoman</a> the focus would be on recovery. I am thrilled with how my body and mind are
holding up. I'm having a total blast
pushing my limits in both running and MTBing.
Everything seems to be going much better than I could have
imagined. The next big challenge would
be the High Cascades 100M MTB race followed by <a href="http://www.mthood50.com/">Mt. Hood 50M</a> run.<br />
<div class="MsoNormal">
<br /></div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvKj-mXVVIInCh4_PVybV0vdALRVYeloYZH3Ri1h-vKhv5i_bp2GK5yvYrQW1sVf0NCNjkbVzGUfysRHI4kXB1j6TzaH3efHIIODrjw07f7eqX-FycvjtPZ-TjtUczSRhQjvtADl89s4w8/s1600/P1020428.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvKj-mXVVIInCh4_PVybV0vdALRVYeloYZH3Ri1h-vKhv5i_bp2GK5yvYrQW1sVf0NCNjkbVzGUfysRHI4kXB1j6TzaH3efHIIODrjw07f7eqX-FycvjtPZ-TjtUczSRhQjvtADl89s4w8/s320/P1020428.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Picketts Charge</td></tr>
</tbody></table>
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The weekend after TOE 50M I rode <a href="http://www.sunnysidesports.com/picketts/">Pickett's Charge MTB race</a>.
A 25 mile single track event in Central Oregon.
This was my first exposure to some of the trails in <a href="http://highcascades100.com/">High Cascades100M</a>. I was really beat going into the
race. Since I also signed up for Monday
night <a href="http://www.portlandracing.com/info.html">Short Track Racing</a> and Tuesday night <a href="http://www.portlandtrailseries.com/">Trail Series runs</a> I was simply
spent. Too much! However, I rallied and was glad I did. It was a great event and the trail system was
incredible! I was challenged not only physically but mentally too. The twisty lava filled single track was
different and took some focus. As a
novice MTBer I was nervous most of the race.
Although, I got better and better as the day progressed being faster on
my second loop! Now I had a minor glimpse of what was coming in 4 very short
weeks!</div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzpZKN_AytzeCjvFUl7368bUiBClzgch4xmbSGpZSQpP3kA2Qowk8hwoY6taZXgiBDOxrmU5G57fpufrmJulcoOB7AWgDXFoac43qlwsiOOH_am_a3EBy9JbxCCdxj1x1fLcFBpbz9Atfp/s1600/P1020467.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzpZKN_AytzeCjvFUl7368bUiBClzgch4xmbSGpZSQpP3kA2Qowk8hwoY6taZXgiBDOxrmU5G57fpufrmJulcoOB7AWgDXFoac43qlwsiOOH_am_a3EBy9JbxCCdxj1x1fLcFBpbz9Atfp/s320/P1020467.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Short Track Racing</td></tr>
</tbody></table>
<div class="MsoNormal">
I had no training plan but rather a "do what I can in
between races" approach. I didn't
rest much after Picketts since Short track was Monday night and the Trail
Series Race followed on Tuesday. Both
these venues push my anaerobic threshold to its limit. I am nearly at max for 30 minutes on both
these days. It's great training for a
slugger. For the MTB I get massive skill
building plus it's a serious "race" environment which is good for
me. On Tuesday I get to "race"
on the trails for a short, fast and intense 45-60 minutes. Again, something I never do so the benefits
are numerous. Not to mention both are so
much fun I can't stay away!</div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_elJQO-OMuQ-OWtDKJVID2J_dlIxQ1y7UwMI4OKIgE3xNJqd1CVcZPDcYbPO1CivRwqrdCw74KWPBrnFpmTtpZf1fjqzR7jW5cxuvvOCpXu7YvZN3W36Xr0p835zEOByLTQaM295ybqqR/s1600/DSC_1392.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_elJQO-OMuQ-OWtDKJVID2J_dlIxQ1y7UwMI4OKIgE3xNJqd1CVcZPDcYbPO1CivRwqrdCw74KWPBrnFpmTtpZf1fjqzR7jW5cxuvvOCpXu7YvZN3W36Xr0p835zEOByLTQaM295ybqqR/s320/DSC_1392.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Just one of the views!</td></tr>
</tbody></table>
<div class="MsoNormal">
<br /></div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGnz0fckJ4RYGkmhLEPIgQ023mHi-Pz2YMGkOHQLwAueOWe1kVKFf2xQl_gS7dLuSfBys7PgcfNerxjq15BaxzsJ_z35Kh9RQufZAr92GUXM-G5OSoN61ngkgwS3CyRjaculyNDfoCYAFD/s1600/DSC_1387.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGnz0fckJ4RYGkmhLEPIgQ023mHi-Pz2YMGkOHQLwAueOWe1kVKFf2xQl_gS7dLuSfBys7PgcfNerxjq15BaxzsJ_z35Kh9RQufZAr92GUXM-G5OSoN61ngkgwS3CyRjaculyNDfoCYAFD/s320/DSC_1387.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">High Cascades 100 start</td></tr>
</tbody></table>
<div class="MsoNormal">
With High Cascades my focus I tried to ride the course as
much as I could. Bill and I rode parts
of the course 2 other times. All
together I got see about 60 miles of the course. The final route was not posted and was not
yet final. The snow levels around Mt.
Bachelor were still in question almost
up to race day. The 60 miles we did ride was enough for me to
wonder how the hell I was going to get this done under the cutoff. I thought Leadville was challenging but I was
in for a new kind of challenge. Leadville has so many riders it makes riding
your own race almost impossible unless you're in the front. Oh, and you can't
breathe there. The course is not that
challenging. High Cascades 100M has
12,000 feet of climbing and more than 80 miles of single track. It's not a straight single track either! I was looking forward to the experience and
the adrenaline filled day. It felt like
the difference between Javelina 100M and Wasatch 100M. High Cascades is a course of survival which
is right up my alley. Could I make the
14 hour cutoff, emerge with all my body parts and not too much Lava rash? </div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcxNWMPWYh6ab_drLeTQHcD8O6DUAU7d3cLCknRoYWZi-W_RCsd2Y2pkxrXli7LWKWly_tpVAIRxMHYHQo9CHUFyVozv7tqCVrvlOCvyEJIlIvHweuv6Sih7CXmwNgCS0TEO8Nd9rEEZI8/s1600/DSC_1399.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcxNWMPWYh6ab_drLeTQHcD8O6DUAU7d3cLCknRoYWZi-W_RCsd2Y2pkxrXli7LWKWly_tpVAIRxMHYHQo9CHUFyVozv7tqCVrvlOCvyEJIlIvHweuv6Sih7CXmwNgCS0TEO8Nd9rEEZI8/s320/DSC_1399.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I was working hard at mile 80</td></tr>
</tbody></table>
<br />
<br />
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I finished in 12:42 and had the time of my life! I gained
skills and more respect for myself and MTBer.
I am a better rider than I give myself credit for finishing 3rd in my
division. I rode stuff I wouldn't have
considered attempting 3 short months ago.
I've gained a tremendous amount of power on the bike. The raw strength it takes to muscle up and
over things. I have been working on that
type of "force" and it has paid.
Unlike Leadville 100 MTB the people were gracious and encouraging. I didn't feel
that at Leadville until I got past mile 70 and I was with folks more my
speed. High Cascades 100M MTB race is a
gem and as soon as riders become aware of this race it will fill fast. The views and terrain are breathtaking. I need
a do again! </div>
<br />
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<div class="separator" style="clear: both; text-align: center;">
</div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-0vEosDkzoJkiPp36wNN6g8lMUSaZ17JkGXQuvvMcudBUuTogG4aAwhVl9JAQVRaoWT1i2TQF9A0XS2YhykOwK0poeOzXRusI_0xFIiumkRObx_9F5U3LSgwtKPeCSTraK_kBQsbttFCA/s1600/Ronda+2.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-0vEosDkzoJkiPp36wNN6g8lMUSaZ17JkGXQuvvMcudBUuTogG4aAwhVl9JAQVRaoWT1i2TQF9A0XS2YhykOwK0poeOzXRusI_0xFIiumkRObx_9F5U3LSgwtKPeCSTraK_kBQsbttFCA/s320/Ronda+2.jpg" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Portland Trail Series Races</td></tr>
</tbody></table>
I had a great race with no complaints and no mechanicals but
my hamstrings were fried. My goal for
the next 5 days was to nurse them back to health so I could run the MT Hood 50M
run. After Monday night short track I
rested, went to Bikram and did one small run just to remind myself how to run. For Mt Hood 50M my expectations were so
low. I really wanted it to be a good training run for Waldo. Since SD100M run I've only done one
24 mile Gorge run which was my highest mile run week at 65. All the rest were in the 20's or mid
30's. Not nearly enough. I was wondering how much character building I
would be doing out there? How slow and how much pain I would have to endure. To my surprise I had a great day. I was so strong physically. I didn't have much
speed and striding out was not easy with no hamstrings. They were just short and not really part of
the action. They weren't painful though,
very curious. My quads felt great which
I still can't believe. I took it really
easy chatting with the Smith's (Pam and Mac) for the first 10 miles. It was
great to hear about Pam's WS100M run and how well she recovered. I got passed and was seriously near the back
of the pack for the first 20 miles. Then
I began to catch folks. I finished in
10:14 which is better than I expected.
The biggest icing on the cake?? I am not too sore! I have some
interesting tight spots. I think it
might be confused muscle tissue. Tissue
that's not sure why it's not going in circles and why it's hitting the ground
all the time? Anyway, on to the next
adventure <a href="http://waldo100k.org/">Waldo 100K</a>. This is the final
week of Short Track Racing and Portland Trail Series Racing so I guess I will
have to do my own speed work. I also
bought a boat! Yes, I am going to
paddle. I have no idea how to paddle and
am not a huge water fan but I like nice shoulders so what the heck? Plus, Bend has tons of places to paddle. I can wheel my boat across the street from
our house, drop it in and paddle upstream for miles, turn and come back. It's not deep so I won't drown either. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
So far this summer has been incredibly fun and fulfilling!
It's not over yet and I can't I still have some new interesting races on the
books. </div>Rondahttp://www.blogger.com/profile/10832545114209221483noreply@blogger.com3tag:blogger.com,1999:blog-6426765907755945845.post-1785884430993236312012-06-19T13:40:00.002-07:002013-08-12T15:20:43.304-07:00Test Of Endurance 50M<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4t3Tv2Uw9blww4_p6v8A8NIwgSIOLZdkqenA3fy5fxxexrGyKOfBz0WIZt1wi4JZ8Ru8szruUIqLrMqoQnnM-w5aMgDUVSmPDJ2puQd2trXhCs3Rkhnq1PZdGB_jJcryeoyqW0cxKg8Io/s1600/pic+2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4t3Tv2Uw9blww4_p6v8A8NIwgSIOLZdkqenA3fy5fxxexrGyKOfBz0WIZt1wi4JZ8Ru8szruUIqLrMqoQnnM-w5aMgDUVSmPDJ2puQd2trXhCs3Rkhnq1PZdGB_jJcryeoyqW0cxKg8Io/s320/pic+2.JPG" width="240" /></a></div>
For someone who loves to over think things I sure seem to be NOT thinking lately. I recovered well from SD100M. That's seems to be standard for me as of late. My ankle is officially healed and I might stop taping it! Clearly I am not pushing myself to my limits in many of my races. I don't know why I can't line up to things with more confidence but I guess that will be something I can work on.<br />
<br />
I signed up for the TOE 50M MTB race about 2 months ago. I just assumed I was doing it until I looked at the date. I paused but only briefly before I signed the paperwork committing myself to this beast just 6 days after SD100M. This race has 8,500 feet of climbing. It's no picnic for the best of MTBers. As a total beginner with the only real thing going for me is my staying power it tested me but good. <br />
<br />
The weather was better than perfect, 80-85 degrees on Saturday. We don't see that much around here. I wasn't at all worried about the heat. I have proven I can sustain in those temperatures thanks again to Bikram and a nod to SD100M. Though I had little to no post 100M swelling and my energy returned quick I knew the deep quad fatigue would show up. The question was how soon and would I need to dismount? Either way I was excited to spend the day in the mountains with Kristin who was doing her second ever MTB race. <br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3ZljByoNip8oyw3_NTHV00GBEH3v6TyumdNqtg8K_ATqHnbpwWZ8HfKh8dTkRSINNy_Jk4Ed1kRZIRJQcMMSkoWNT1vQYs9D554uXS5kIPl2sHR-te_lWfIKS4uXbcHex_txSvjaKuhec/s1600/photo+2.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3ZljByoNip8oyw3_NTHV00GBEH3v6TyumdNqtg8K_ATqHnbpwWZ8HfKh8dTkRSINNy_Jk4Ed1kRZIRJQcMMSkoWNT1vQYs9D554uXS5kIPl2sHR-te_lWfIKS4uXbcHex_txSvjaKuhec/s320/photo+2.JPG" width="240" /></a>The field was good sized but not huge which was nice. The course begins to climb right off the bat so the riders can get nice and spread out. At MTB races you don't just line up. They try and call the faster riders up front and seed the crowd. It wasn't a formal seeding like Leadville but everyone knows where they should be and respects it. They need to keep the riders from crashing into each other in a desperate attempt to pass. I got in the back where I belong and made my way up the first climb. I felt pretty good but immediately started sweating buckets. Unlike running the cooling effect of climbing on a bike is not worth discussing. You just drip sweat. After 8 miles of climbing we his the first single track. I glance back and see about 4 men behind me. I let them go first knowing I need to get my bike under me and they will be on my wheel before I know it if I go first. Of course I felt like a bumbling fool on the first single track descent. Here at TOE 50M the descents are pretty steep, sometimes hairy, a bit muddy and rocks and roots are like ice. I wobbled, steadied and tried my best to relax. Ya, right, relax....that sort of oxymoron for a control freak. One thing the MTB is teaching me is trust. I need to trust the bike and more importantly trust myself to use the bike. <br />
<br />
At TOE we do 2 loops. We don't go all the way back to the start but get 2 chances at the same stuff. I was looking forward to that. Knowing I would be better the second time around. I would have more confidence and could take more risks. The climbing is relentless. It seems we never go down hill. Though we obviously do. A long 3-4 mile climb is descended on single track in less than 1.5 miles. So it's fast and over before your heart rate fully recovers from the climb. In addition, you don't just sit back and relax. You are out the saddle using your legs to steady the tail and using all your body to maneuver the bike. I felt pretty good for about 20 miles. That's about the time the deep leg fatigue let me know I wasn't recovered. I didn't expect to have even 20 miles of bliss so emotionally I was in tact. The field was thinning. I found my groove along with about 5 men and 1 woman. Woman are not in abundance in the MTB races. Ultras have far more woman. Though the numbers are different there is a huge similarity in camaraderie. MTBer's take care of each other. It is not uncommon to see a sidelined MTB and rider with 1 or 2 people helping them get it fixed and back in action. If someone falls riders stop and make sure their okay. They help each other and provide a lot of encouragement.<br />
<br />
By the time I came to the 25 mile aid station I was pleased to have the possibility of a PR. My skills have improved so much I can't even measure! I was slower on some the climbs but made it up in finesse. I at least TRIED to ride everything and was fairly successful compared to last year. I was off my bike about 3 times. At the aid station the volunteers are swarming around helping riders. They asked me if I needed any repairs and the only thing that was an issue were my cleats. They were caked in mud and I was having a tough time clipping in and out. They fixed that right up but then the mechanic sees my front tire is loose. Whoa...that would not have been good. He fixes it and sets me on my way. <br />
<br />
Half the race is behind me and I get to try out all those trails for the second time. I was excited about that. I was not excited about the climbing. I was pretty spent and on the steep cracking sections I struggled but vowed to stay on the pedals and not dismount! The thing about the bike is you can not let up! There's no coasting or bringing it down a notch. You have to have enough power to turn the crank so the bike with move! Seems simple enough but at times it was really hard. My heart rate would just scream. It's all power and runners are not known for their power generation. Me and my 5 companions traded positions time and time again. They would dust me on the descents and I would roll up behind them on the climbs. That gave me a bit of a boost. They complained or should I say we all moaned about the relentless butt busting climbs. However, I just ran 100M (which I kept to myself) so I felt pretty pleased to be able to pass them. This jockeying went on the whole final 25 miles. One of the riders was a crazy freak on the descents but he would dismount and walk up at times. He was sick of seeing me. On yet another passing he says, "Man you are relentless". He has no idea but pegged me well. I told him I would see him on the final trail descent. <br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHIIHmtN6nqyfc9sIJj7kNtKbM4srW02qA_5Y0BjFsWrivuZZ_MI_oP9c16tKCaD21q0Qr97LGO4d_9nEKQuSeeW3GDdRN19R-T8aGNuZxI-SVopS1R0qNEkeUv044ab9m-F1-YquE5ggn/s1600/Ronda+7.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHIIHmtN6nqyfc9sIJj7kNtKbM4srW02qA_5Y0BjFsWrivuZZ_MI_oP9c16tKCaD21q0Qr97LGO4d_9nEKQuSeeW3GDdRN19R-T8aGNuZxI-SVopS1R0qNEkeUv044ab9m-F1-YquE5ggn/s320/Ronda+7.jpg" width="251" /></a><br />
By the time my Garmin registered 45 miles I was on the hunt for the finish. I had nothing! My body was fried and if we had to climb another hill for more than 2 minutes I think I would have died. The final stretch home was 3 good miles of gravel road mostly downhill. We set in as a group and tried to draft. Of course I was being left behind. I got out of my saddle and cracked hard catching up and finishing just before my buddies. It was a good day on the bike. I got a 9 min PR but I would say that is all due to finesse.<br />
<br />
Kristin destroyed her second ever MTB race. It was thrilling to hear about her day. She lead the woman's race for about 30 miles. Amazing! We drove home and recounted the day. Swapping dramatic MTB stories. Kristin has a good sized goose egg on her hip from a crash but she takes risks and is a great rider. I have a pedal bruise on my leg and took 2 falls but nothing to talk about. I wasn't going fast enough to launch myself. All in all I'm glad I didn't think to hard and miss out. I have recovered really quick from this and rode my best ever short track race on Monday.<br />
<br />
<br />
<br />
The Trail Series Running Race tonight! Starting to pick up some running again. After Prickett's Charge MTB race this weekend I have 3 weeks of solid training to get ready for High Cascades 100M MTB then follow that up with PCT 50M run. I am interested to see how that back to back goes.Rondahttp://www.blogger.com/profile/10832545114209221483noreply@blogger.com6tag:blogger.com,1999:blog-6426765907755945845.post-22107001455118947882012-06-12T13:52:00.001-07:002012-06-12T17:17:32.807-07:00San Diego 100M<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_XBZpl23Drb48gJyKQ9K41g0wcHMlccMoOPkoToLv7qQujEXoHeoAGQ8NKVfi5K2wU_91-19Gt36gddLcCro1uoj_6LlwTFUlD0pyNfULnPNT1HeGWMJ-lTnmzIBXmuqZRHISSRJDy199/s1600/three+faces.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_XBZpl23Drb48gJyKQ9K41g0wcHMlccMoOPkoToLv7qQujEXoHeoAGQ8NKVfi5K2wU_91-19Gt36gddLcCro1uoj_6LlwTFUlD0pyNfULnPNT1HeGWMJ-lTnmzIBXmuqZRHISSRJDy199/s320/three+faces.JPG" width="320" /></a></div>
My heart and soul is completely filled up! Back in the mountains where I belong. Grinding out long climbs and making my way down rocky terrain is where I feel the most excitement, challenge and just plain alive. I am super excited to have executed on Saturday. Mostly I am grateful my body is putting up with all the demands I've placed on it lately. With my ankle taped up good I started San Diego 100M cautiously and humbled. <br />
<br />
A quite demeanor fell over me as we lined up. I was really nervous. Wondering how this was going to feel. Trying desperately to stop ruminating in doubt and stop engaging the negativity in my head. It's been since 2009 that I have taken on a 100M in the mountains with elements. Things like heat, technical trails, dust and long climbs. My training hasn't been centered and my recent activities left me with a less than perfect foundation but I am here now. It was time to let all that go. It was time to re-quaint myself with the runner I brought. One with a lot experience but one who as of late has been carrying a shadow of doubt.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbKK_pQ7_z7c5-cpTv9gV7w2nOsx4B2Mh-PHIzm_fM-CnF5-4pNZwsnKmNNC0i_uheiJsvzUlqVzUj142wOqwXgf_DiCGhyQ3TuNEO-nsja4vZTYALdhuo8XMKraCgZem5elshrBMUP144/s1600/Photo+4.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbKK_pQ7_z7c5-cpTv9gV7w2nOsx4B2Mh-PHIzm_fM-CnF5-4pNZwsnKmNNC0i_uheiJsvzUlqVzUj142wOqwXgf_DiCGhyQ3TuNEO-nsja4vZTYALdhuo8XMKraCgZem5elshrBMUP144/s320/Photo+4.JPG" width="240" /></a>Making our way out of Al Bahr was nice and easy. The trail is nestled among meadows weaving in and out of trees. We climbed gradually and I could feel the tug on my lungs. I knew the day was going to be hot and was banking on my consistent attendance at Bikram to save my Pacific Northwest self from a complete heat thrashing. Exposure! This course is exposed. There is no where to hide. I was sun screened up but knew that would just save me from being burned. It wouldn't do anything to save my system from a total shut down. It wasn't long before the trail turned rugged. More rugged than anything I've been on lately. A few years ago that would have been right up my alley. It will again but for now I was bumbling fool on the loose rocky stuff. I was re-learning on the fly. My legs, ankles, hips and stabilizers were doing their best to dig in the memory bank. Struggling and at the same time finding pleasure in all of it. As people passed one after another making it look effortless I tried to let go of my intimidation and relax. That helped but I had to repeat the mantra over and over throughout the day. Moments of frustration and disappointment came and went many times. Along with moments of triumph in tackling a section. I was finding so much pleasure in the challenge of controlling my thoughts and expectations. It was powerful. To have the opportunity to steer my negativity in a direction that would serve me instead of deplete me was great. It was a war. A war I was going to win. I already knew this race was going to be physically tough so I was not going to allow it to become a mental hell hole. Todd and Micheal and their very optimistic expectations helped. Plus, Todd was surely going to snap a photo and give some sort witty remark if I show up with some bad attitude. I couldn't have that!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqIXJ1XA_rh4bNHSZXv5Zxy8C6EChb2liP47mYfaayAgq6FfJnM42vkwdhsL9sIzOZh5wKjR3_ChN0tyzdpJL0FVAYz1OOkOgUxL-lNhw34K74YUdsIwXwuRt7270_CHeDke305j2HBL8j/s1600/Day+time+44.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqIXJ1XA_rh4bNHSZXv5Zxy8C6EChb2liP47mYfaayAgq6FfJnM42vkwdhsL9sIzOZh5wKjR3_ChN0tyzdpJL0FVAYz1OOkOgUxL-lNhw34K74YUdsIwXwuRt7270_CHeDke305j2HBL8j/s320/Day+time+44.JPG" width="240" /></a>As the day progressed so did the heat. I was slow, steady and very meticulous with my liquids and fuel. There's a long stretch between 14 and 44 without crew access. I wanted to show up at 44 with all systems in tact. I didn't want to disappoint my crew! The heat was taking it's toll on many by mile 36. Penny Pines was a bustling aid station since we visited twice. On my second trip the tents were filled with spent runners taking time out in the shade. The aid station was out of water. They had ice and were desperately trying to melt it but runners were out drinking the melt. More water was on its way so I filled my bladder with ice and waited some hoping it would arrive soon. With an 8 mile climb in the heat of the day I knew I needed all 40oz of liquid. There was some hope that water stashed 3 miles up was still there and not gone. However, I wasn't banking on it. I couldn't wait any longer. I was antsy to get going so I left with ice.I was sure it would melt fast but it didn't. My pack must be insulated! I was sucking on a dry hose. Thankfully a truck with water was coming up to replenish runners. I filled up and drank that down before I knew it. Once again I was dry with only ice that wouldn't melt! Good thing I was well hydrated and my system was functioning well. I made the long, hot and technical climb without much problem but was dry for about 20 minutes. By the time I reached 44 I was really thirsty but in good spirits looking forward to some cooler evening temperatures. I was a bit behind schedule, maybe 10 minutes. I felt pretty good about that. <br />
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I was excited to get to 51 where I would pick up a pacer. My body was feeling the run. My legs were a bit sore but not as bad as I would have thought. My biggest goal coming in was to avoid a death march from mile 75. I didn't want to have a hobblefest for 25 miles while drowning in my own doubt. I wanted to be conservative until I knew I could handle the final stretch. I honestly needed to have a good experience here. There were various signs along the course. Things like, "it's not a race against the mountains it's a race against yourself" and others along that line.This is so true. I have built a body that can withstand a lot of pain and discomfort but if I let my mind go weak my body follows. I am not interested in digging out of that.<br />
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The ridge line was windy and chilly. It felt good! Running well along this section heading to 51 I was leap frogging with 2 girls. We must have changed positions 10 times. I was catching up to other runners. This was a good feeling since I spent most of the previous miles being passed. Lots of positive affirmations floated my way here. I was still feeling good. My fuel was still going down well, solids, gels, drink mix, electrolytes. I was having zero stomach issues. My feet were good with the exception of one small scrape spot on the top of my 4th toe. My legs were good, slightly sore but not bad. My ankle was still taped and handling the demands. My spirits were high and my confidence was building. Where else can you spend 12+ hours convincing yourself you can endure, crazy mental game.<br />
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Micheal paced me from 51 to 80. When I picked him up we took off and did some stellar running gaining time for about 12 miles. I passed more people for good. I was solid! We came in and Todd calmly says, "Do you want to know what place your in". I thought about it for a second.....do I want to know...how will that effect my buzz...what if it's bad, how will I deal?? I had no idea where I was in the pack of girls. I could have been 20th or 4th I had no idea. With a hesitant voice I say, "Sure". He tells me I am 4th and 3rd was sitting until she saw me come in. I find my relaxed response interesting. I wasn't THAT bent on catching her but now that the seed was planted...well, I put my head down. Micheal and I left and I was gaining steadily. I could see another girl. I passed her and about 5 men on the climb. Creating a decent gap but she wasn't giving in. We climbed and climbed and then came the downhill. A long rocky technical and sometimes steep descent. I was dork on this. I couldn't set my foot in a steady place to save my life. I was passed back here. I wasn't bothered. I deserved to be passed. It was as if I had never run downhill before. I was more frustrated that I couldn't get a groove. We kept at it, laughing some, cussing more and came in right behind her. I left before she did and we exchanged positions again several times until I felt I wanted to take it. When I felt I could keep it I created a nice gap. Now on the hunt for 2nd place. <br />
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At 80 miles I picked up Todd. He was in for a treat! Pacing Amy at WS100M is a bit different but he seemed to be okay with slow pace. I was cold now. I had gloves and jacket making out way back along the ridge line. The trail was good for the most part. Some rocky sections and mostly rolling. We knew 2nd place place left 1 minute in front of me. I knew I would catch her. I still had some left and felt if I was closing the gap this well that by 20 miles I would seal the deal. However, I was in no way going to push myself beyond my limit. I still needed to fuel well and take care of things. I had a hard time finding a groove on this section but after about 5 miles I started feeling a moment of glory coming. I got moving and came in to 87 about 1 minute behind 2nd place who exited the minute she saw me. I pulled in and sat for a couple of minutes eating. I was hungry and my stomach was growling. I needed more solids. I ate a few things and once I got it all down Todd and I left. I had good energy and was so happy I was going to close in on another 100M race. I was also thrilled to be in a good position! We ran well and after about 1 mile caught the 2nd place gal who was still moving well. She was encouraging as we exchanged, "good job". The trail began to climb and I felt strong here. Suddenly, and I am not exaggerating, I had to go to the bathroom. Then again, then again. I have never dealt with this in the race before. After several trips to the bushes I knew I needed Pepto at the next aid station or I was going to have issues. With only 9 miles to go I questioned whether I could get it done without trying to take care of this bathroom issue? My intestines decided they were taking over. We came in and Micheal was ready to go. He left the medical stuff in the car and the aid station had tums so Todd hands me Tums and says go. Nope that won't do! I was a bit testy. My stomach wasn't upset I needed Pepto and I announce I have diarrhea not an upset stomach...nice! Everyone in the aid station is looking at me. A nice lady who was crewing for someone else offers me Imodium and I was grateful. I downed the tiny pill and off we went but only 1 minute ahead of the cute girl who is now chasing me. BTW: I prefer chasing not being chased ;). I felt good, put my headphones on and Micheal and I kept at it. One more big long climb. I put my head down and the sun began to come up. I was still so strong. The tiny Imodium pill did the trick and I had no more stops.<br />
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At this point I knew I had a good gap and was fairly relentless. My legs were getting very sore and I tried really hard to overlook the pain and just plug on. Finishing 2nd girl in 24:36 was awesome. I was more thrilled on how I executed the day. Knowing my body and understanding my limits. Every section I completed was a win for me. Finding my way back to the mountains and remembering how much I love this kind of challenge. We had a good time and spirits were high all day! I was really pleased with how my body held up and haven't been giving it enough credit. My ankle is sore but not too bad. Overall I feel good. Not too beat up but I know there's some deep fatigue. I am riding TOE 50M MTB race this Saturday. 8K of climb on a bike. I'll let you know how much I have recovered after that.Rondahttp://www.blogger.com/profile/10832545114209221483noreply@blogger.com6tag:blogger.com,1999:blog-6426765907755945845.post-34130899618819890042012-06-04T08:59:00.000-07:002012-06-05T09:38:44.579-07:00I get what I deserve!<div class="separator" style="clear: both; text-align: center;">
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SD100M is in 6 days! Somehow that came fast. I don't feel ready what's so ever. In fact, this feels like the least ready I've been to line up to 100 race is a long time. I got in some amazing runs leading into Mac Forest 50K but the aftermath hasn't been great. This is the first week I am not blowing or coughing fluids since that nasty virus turned sinus infection thing. That was awful. My ankle had 2 tears, one bad one and one minor one on the top of my foot. I can now see all the bones and veins in my feet so the swelling is gone. It's not super weak but I will need to tape if SD for sure. I have been taping it for every workout including ones on the bike. I can't seem to teach myself to clip out FIRST on my left foot. I am lucky to get out of those clips in time anyway! <br />
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My running volume has been low the last 3-4 weeks. Much lower than I would have liked. SD100M will happen but grabbing the sub 24 hour buckle and continuing my long streak of big buckle collecting might come to an end. If I can't get it...well, I deserve it. I stacked my year so tight with running and MTB races I can't expect to lay down great consistent training. I am not at all disappointed though. I have spent a bulk of my running years sticking to strict well thought out plans and loved it. This year I have sort of let go of that because I am having so much damn fun! I love chasing the clock and seeing how well I can do so I will come back to that. For now, I am enjoying mixing things up and trying some new events.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_KXQlei_vI0LiTZAOftZJdmLp1bWWZb7L7T7NRTW8E63LuMckmw4qtMlxQKDzX5RyqMk79-Iz2-MlAANwnxDTWp1qfpe0ivqVDv8zNPTIHdaVpbrbpO3I0xocUA_Ikv5CmLmn2HHruDTJ/s1600/DSC_1359.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_KXQlei_vI0LiTZAOftZJdmLp1bWWZb7L7T7NRTW8E63LuMckmw4qtMlxQKDzX5RyqMk79-Iz2-MlAANwnxDTWp1qfpe0ivqVDv8zNPTIHdaVpbrbpO3I0xocUA_Ikv5CmLmn2HHruDTJ/s320/DSC_1359.JPG" width="212" /></a>Even though I have sort of been laid up I haven't been idle. I've been doing what I can with regards to runs and killing myself on the MTB. Trying to do good threshold work on the bike building more power since I lack there. With the exception of one decent Gorge run I have been forced onto roads or Lief since the ankle injury. I knew I couldn't risk another good twist and would gain very little pushing more limits. I have done some good solid efforts at the track. Trying to do my best as I coughed up crap and felt the massive tug in my system. Any of my other longer runs in this last bit were done on Lief, progression style. Trying to make the most of it. One of the runs was so horrible it really zapped my confidence. I just had to let things slide. I am going to try to and draw on the great Gorge training I did before <a href="http://mac50k.org/">Mac Forest</a>. That will need to be my foundation for SD100M<br />
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On the MTB front I have done some awesome rides. Lots of relentless hill climbing chasing my rabbit friend Kristin. She is a great training partner! That girl can ride a MTB. She took 2nd overall in Cat 2 at Sister's Stampede in her first MTB race, first in her age group. Bill, Alex, Ryan and I ventured to Sisters for the Stampede too. Yes, Bill is back on the bike and this was his first ride. He decided to take the short course not knowing how his shoulder would hold up. It's still very sore and lacks a lot of strength and mobility. We all tore it up and had a blast! I got a 32 min. PR over last year and I was thrilled. Moving up in the pack. They have a 45+ div for men but not for woman. If they had I would have done very well!<br />
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We leave on Friday for SD100M. Micheal and Todd are crewing and pacing so I will have to muster up a good strong attitude! The following weekend I am going to ride TOE 50M. Not sure what I am thinking but what the heck. It will be a super fun time but I am not promising I won't finish last. Short Track racing starts tonight and the Portland Trail Series races tomorrow night! Lots of great fun stuff on the horizon but for now I need to run 100M. eek.Rondahttp://www.blogger.com/profile/10832545114209221483noreply@blogger.com4tag:blogger.com,1999:blog-6426765907755945845.post-7811726705135780512012-05-17T17:14:00.001-07:002012-05-17T19:25:50.291-07:00MacDonald Forest 50KLast weekend was my 9th running of the Mac. One of my favorite 50K events! The only time I have missed the race is when I was running Miwok 100K. This year I felt really good about my training and wanted to push the pace and see how fit I am as I head into the taper for SD100M. Unfortunately Bill brought home some horrible crud. Though I gave it my best attempt, even trying some Jedi mind tricks to ward off the bug it got me good. I had antibiotics for the horrible sinus infection that took over my face but instead of admitting to myself I was sick I chose to ignore it. Secretly hoping I could out run it or better yet run it out of me. My immune system had none of it. On a NyQuil induced sleep the night before and a 4:45 wake up I felt really horrible on the drive to Corvallis. However, the more time I spent upright the better things seemed. I was really looking forward to running and just forgetting about my head. <br />
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The weather has been great! PNW sun...there's just nothing better I promise. Saturday was gorgeous! After catching up with friends and getting settled I soon forgot that I felt like crap. The race started with it's general quick pace and I did my best to settle in. Soon a slight compromise in my breathing appeared but I kept a descent pace. At the top of the first climb I pulled over to re-tie my shoes. They felt loose and sloppy. I chose to wear some old Cascadia's which I planned to toss after Mac. They had really nothing left in them. There's only one reason I can come up with for making this decision. I had a brand new pair sitting in a box and was saving them for SD100M. Not sure that's a sound reason but that's what I'm going with. Soon after tightening the shoes I pulled over to loosen them again. Carrie kept catching up and said, "what's the deal with your shoes". I told her I have turned into Goldie Locks! My shoes are too tight, too loose, too stiff and just not right. Laughing it off I moved on with loosened shoes.<br />
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As we began winding through MacDonald Forest in and out of trail my head was just clogged. That's the best word I can use to describe it. My ears were plugged, my nose was plugged and all I had was my gaping mouth to move air. With that soon came the chills followed by body aches. I am officially sick! My body is pissed at me and I am pissed at it! I decided to take some Tylenol hoping to gain some control. My equilibrium was just "off". Every time we wove back into the woods I had a hard time maneuvering and BAMM, I sprain my ankle. It brought me to one knee and the guy behind my said, "I heard that, are you okay". I said yes, and sat there adjusting my very loose shoes and checking out my foot. I got up, walked it off but knew it was more than a minor sprain. I made my way out of that trail section and back onto the gravel road. I did more assessing. How much does this hurt, should I quit, can I run and so on? I felt like I could run but wasn't sure how it would be in any kind of unstable ground. The good news is this took my mind off being sick. This happened somewhere between mile 11-13. I spent the next 9 miles deciding if I should quit. By now my head felt better and all the body aches were gone. Now I was just stuck with current pending issue, my foot. When I got to Dimple Hill at mile 17 I just coninued on to the next station. That's how it goes....run to the next aid station until you run out of aid stations. My ankle seemed to hold up okay but my downhill running was rather pathetic. When I left mile 22 aid station and began the climb out my ankle did not like the dorsey flexing required to climb.<br />
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Coming into my final chance to call it a day the thought didn't even cross my mind. Nice work..... keep thinking you're going to quit, run to the next aid station until it's the last and then why would you quit? So I finish my 9th Mac. Not anywhere near what I wanted to do and now I have a torn Anterior Tali fibular Ligament. This is the one closest to the top of the ankle which is why I kept feeling like my foot hurt. This will heal and rather quickly I hope. I am pretty thankful it's not worse. I am a freak though. Carrying a cooler of ice in my car, compressing it and today began to work on stabilizing. I tested it out on the bike and the doc say's I am good to go on the MTB. Though I was hoping to have one final bad ass weekend in the Gorge before the taper for SD100M that might not happen. I have a MTB race on Memorial Day weekend and that's it. If I can heal super quick I might get a weekday session out there but not going to take any risks. I CAN'T sprain it again or I'm done. As for the sinus infection, well, by Monday I was so sick it was horrible. I feel a ton better today.<br />
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I wish I could say I made a good decision but I should have stayed home. On the other hand I love the Mac and didn't want to miss out on any fun. Plus, it was my 9th! I also wish I could say I I turned a negative to a positive. Not so much! The only thing I can say is I finished and didn't quit. There is something in that that seems to satisfy my stubborn nature.The only thing around me showing any bright side that day was my outfit! See how the justification works? So moving on to a short MTB race then SD100M. :)Rondahttp://www.blogger.com/profile/10832545114209221483noreply@blogger.com11tag:blogger.com,1999:blog-6426765907755945845.post-66739124165972609422012-04-30T13:14:00.002-07:002012-04-30T13:14:39.106-07:00Mixing it back up!It's that time of year here in the PNW. The time when trillium's are blooming, rhododendrons are think with flowers and temperatures are rising. Yes, we still have rain but it's more like "mizall (mist and drizzle). Portlander's are running around with shorts and tank tops on showing way more white pasty skin than you might see in any other part of the country :). It's really not warm enough but we have to take advantage of any and all globe sightings. The mood is high.<div>
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My mood is high as well. Though who can complain about being extra motivated it can spell trouble for me. I am all to familiar with over training. Seems I am lucky enough to dodge a lot of bullets but I can't stand the feeling of over training. The tired, poor workouts, sluggish look like crap kinda thing. I have pushed through too many times and have promised myself I will behave with more maturity. Last year I never felt over trained. Even with races every other weekend I felt rested and strong. Clearly the addition of MTBing served my body well. Keeping me from running too much and beating my body to death. </div>
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The Umstead 100M backed up with Peterson Ridge 2 weeks later looked good on paper. I made it through Peterson in better than expected time and felt relatively fine when done. I was pleased. I can clearly handle volume. The following week was not so fun. I was really tired and my body was achy. I had bits of tightness and soreness in weird places. That was my signal I needed to back off. I took it fairly easy during the week just to pound out some Gorge hill repeats on Saturday. Then Sunday hit the Hood River area for some big girl mountain biking. I got my butt handed to me there too. Still riding the line of recovery......or ????? It's been awhile since I have climbed any loose terrain on my MTB. The climbs were long and not so easy. My butt and quads were screaming! I was chasing a rabbit too. Kristen is a killer athlete both running and MTBing so it's a great training partner for me. We are doing many of the same MTB races this year so our goals for the bike are well matched. However, she has a big engine! She can climb like crazy then knock of a sub min pace for a long run. That means she rides back down to get me :). Though I was beat I came back from the dead better, hmmm.</div>
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Since I have stacked my Spring and Summer with a race every other weekend I am finding it hard to get in a good training rhythm. My biggest goal is to have my quads ready for SD100M on June 9th. With the exception of 2 quality runs during the week that focus on speed every other run I am doing includes hills. I am not so concerned about the climbing but am petrified of the long descending. I haven't been doing much of that in the last year. I can run/power hike up anything but the downhills will be brutal for me. That means lots of time in the Gorge! Who can complain about that? With a low snow year and any big snows coming so late in the season the melt is fast. Many of my normal haunts are snow free and I haven't seen that in at least 6 years. Generally I can't get above 2,500 feet before MacDonald Forest 50K without hitting snow. This year there is none in those areas. Very nice! </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3YXuDGo_ZQs-KNr-pdA7uFHg3LMpYgB6VLZH0xMx8YUT3c2Q8JMqeT6T3GaJx3QG9Czp522r2Gz-kNLJgObtMojYfT_uj1_erjahDJmRye3lY4SzLBVaahFD6_27W6hUMV79tEJ6-1Mkr/s1600/IMG_0219.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3YXuDGo_ZQs-KNr-pdA7uFHg3LMpYgB6VLZH0xMx8YUT3c2Q8JMqeT6T3GaJx3QG9Czp522r2Gz-kNLJgObtMojYfT_uj1_erjahDJmRye3lY4SzLBVaahFD6_27W6hUMV79tEJ6-1Mkr/s320/IMG_0219.JPG" width="320" /></a>After my first really big effort in the Gorge I was mildly pleased with how my body bounced back. My quads were sore for sure but not crippling. I think this is a good sign. I did this run the following weekend after Peterson Ridge. The run's up was just ok, not great but not horrible either. It wasn't until my track workout this last Wednesday where I seemed to have turned a corner. Nervous going into this workout and confident coming out! I hit my paces but most importantly it seemed to bring me back around. This was the first super strong effort since Umstead 100M. I rebound the next day and by Friday tore up my hill repeats feeling strong and fast going up and down. My quads felt nothing the next day for another killer Hood River MTB ride where we climbed 4000 feet in 13 miles. I even felt like I had power. Then on Sunday back in the Gorge at the crack of dawn we busted out a long run with 7K of climb and descend in just about a 12 min. pace. Sweet! </div>
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I think the moral of this post is that mixing in the MTBing gives me the opportunity to recover better. Though while I am riding I feel like I am going to breath out a lung I seem to rebound much quicker. My muscles and cardio system eat it up. Plus, it is sooooo much fun and still scares the crap out of me! </div>Rondahttp://www.blogger.com/profile/10832545114209221483noreply@blogger.com4tag:blogger.com,1999:blog-6426765907755945845.post-9557670710885779522012-04-16T13:11:00.001-07:002012-04-16T13:18:14.383-07:00Peterson Ridge Rumble 40M!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjre6H7ZTYxbfFu8zggbHfmwvQg64dLYx5TCHaodha07bPeGOP4oZRS2hH-_w7mORrzjwtO2fx-O_soZOIzBG0OKdeoiIAlOXRTvHlNJo886du_5iBLhkrkHYJy5gjstZPWlOknvkXAaJsZ/s1600/DSC_1345.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjre6H7ZTYxbfFu8zggbHfmwvQg64dLYx5TCHaodha07bPeGOP4oZRS2hH-_w7mORrzjwtO2fx-O_soZOIzBG0OKdeoiIAlOXRTvHlNJo886du_5iBLhkrkHYJy5gjstZPWlOknvkXAaJsZ/s320/DSC_1345.JPG" width="320" /></a></div>
As I mentioned in my Umstead report my recovery was going very well. I was honestly barely phased by the race physically. However, just because I felt no pain the deep fatigue must be there. The week following Umstead was packed with personal things. I had to take an extensive eye exam for glaucoma because my left eye has an irregular optic nerve. This test lasted 2 hours! Being the genious I am (not) I had it scheduled for the afternoon on Tuesday following Umstead. I had to identify blinking lights for 4 minutes per eye just to get the ball rolling. That day was probably not the best day to do such a test. I was tired and seeing stars as it was. Thankfully after 2+ hours of poking, screening, taking pictures of my eye I am cleared. Because I feeling so spry physically I couldn't resist a run in the Gorge on a beautiful sunny day. By the end my legs were letting me know I was stupid. After that I tried to keep the running to dull roar so I could be somewhat able to run Peterson. I figured my true recovery would be unveiled as the race unfolded. Running a 40 mile race 2 weeks after a 100M PR looked fine on paper!<br />
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Central Oregon was gorgeous! The sun was awesome and the views of the cascade range reminded of my youth. I felt very comfortable. I had no plans for Peterson except to have the strength to take the turn at mile 23 and finish the 40 instead of calling it a day and taking the 20M option. I hoped I was on some sort of high point when I had to make that choice. In hindsight, like anything we do, it's mental. </div>
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Right of the bat I had a governor attached to my body. I had no gear beyond where the governor had been set. That was between a 8:30 and 10:30 depending on terrain. Even on the downhill stretches the dexterity in my legs was compromised. I had no issues with the pace but found it interesting. I pondered what that meant. How was my training playing a role? Is it even prudent to ask that question since I was just off a 100M? Anyway, as the day progressed I seemed to hold steady. Not in any REAL pain but rather just mild aches. Just your normal running stuff however it might have set in a bit earlier than normal. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikudV1dWOX457fQh3bo68UfKcIqD4hyslkDVS37fTYqPN-pOu_XgJ9YtcsdGWiU_wwMN0Twci1DifhBTeCSCTRmp_u6ATdPN6R0c_whHJHngq3fbk8VNVJSRWa3IWDlzuxb4qxnPNj9Mkv/s1600/DSC_1320.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikudV1dWOX457fQh3bo68UfKcIqD4hyslkDVS37fTYqPN-pOu_XgJ9YtcsdGWiU_wwMN0Twci1DifhBTeCSCTRmp_u6ATdPN6R0c_whHJHngq3fbk8VNVJSRWa3IWDlzuxb4qxnPNj9Mkv/s320/DSC_1320.JPG" width="320" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3sJ1PKg9Lp9oONtDnXsRKofz5uWbUhO_DL5RfnS6q1_IL91UIkWMEO324WhMnDfwnKaJzkXa-44ZMQPHO0bQjE_iqJZmTVb-xLEd1bFeIDwZQgsavbxzS9ki_rD1OwKfvgZDTTsfK_v7t/s1600/DSC_1337.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3sJ1PKg9Lp9oONtDnXsRKofz5uWbUhO_DL5RfnS6q1_IL91UIkWMEO324WhMnDfwnKaJzkXa-44ZMQPHO0bQjE_iqJZmTVb-xLEd1bFeIDwZQgsavbxzS9ki_rD1OwKfvgZDTTsfK_v7t/s320/DSC_1337.JPG" width="320" /></a>None of that really matter because I was having a glorious day. Peterson is my kickoff run for the Spring/Summer ultra running season. I love the feel of that race. Sean does something special there. He really cares about all the runners no matter what level of runner they are. I am pretty sure that's why I love it so much. He's a humble guy and treats all of us like we're special. Because of that every aid station and course volunteer do the same. At the last minute there was course change which left my airhead brain very confused. I couldn't figure out where I was or what mile I was at. I also took 3 bone head wrong turns. The trail system is pretty extensive and I was looking down way to much. 2 of the detours happened before 20 miles. When I arrived at the last aid station before I had to take that turn and forever seal my fate I was feeling pretty good. The race is now shared with 20 milers and that's always fun. The turn came up before I knew it and I dove in without blinking. I took this as a good sign. I made my way back up the ridge and after the 26 mile aid station I took another detour. Though I wasn't pleased with putting in any extra miles I wasn't all that upset either, weird. I think that's a result of very low expectations. Since I had set my expectations at a 7:15 time goal missing turns and logging more miles wasn't a big deal. Mental, running is mental :). This part of the course was new from last year. The re-route was worth it! We got to run back up on the ridge where the mountain views were incredible! The trail wound around a manzanita forest. I cruised around there getting sunburned and loving it! Bopping along to the<a href="http://soundcloud.com/edin2sun/of-monsters-and-men-dirty-paws"> Monsters and Men album</a> (This is my favorite song. if you listen that might explain my demeanor). Alex has promised we will do this duet for Mothers Day :). Bill crewed me the whole day. Seeing his enthusiastic face often was another high moment. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjulfRwN-le4oAcoKRJfHYocOXUaQywbKFQtytv-p6-Kz2496QdDb7RPlQFQ6X5GOc_Vlmcncjz5cOjaFyPqhF0sB3-QUL42jaeYeW6hjGmftCY5bhRNrv8dmY4cMctFS8QtCVAwEqlYNrI/s1600/DSC_1348.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjulfRwN-le4oAcoKRJfHYocOXUaQywbKFQtytv-p6-Kz2496QdDb7RPlQFQ6X5GOc_Vlmcncjz5cOjaFyPqhF0sB3-QUL42jaeYeW6hjGmftCY5bhRNrv8dmY4cMctFS8QtCVAwEqlYNrI/s320/DSC_1348.JPG" width="320" /></a></div>
Though I was cruising around at my same old speed and having a really nice day I was really wanting to see the final aid station. Since I was so confused about the mileage I was hoping to come in and find we had 6 miles to go not 10. I don't think I was up for much more. When I finally found the station that was my first question. And as with all races once it was confirmed I only had 6 measly miles to go I perked up. I finished in 6:37, last year 6:36 and the year before 6:35. I don't even know what to say! Clearly I have one speed. I was thrilled! After discussing my run with a friend. I asked, "Where do you think I should go from here"? Reply, "Don't get injured". Good advice! I have stacked my year with ultras and MTB races. It's tight but I am really having a blast!Rondahttp://www.blogger.com/profile/10832545114209221483noreply@blogger.com2tag:blogger.com,1999:blog-6426765907755945845.post-37559551501475531732012-04-05T12:18:00.003-07:002012-04-05T12:18:44.628-07:00Umstead 100M<div class="separator" style="clear: both; text-align: center;">
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Umstead 100M was a huge success! I am thrilled to have gone sub 20, 19:37 to be exact. I went thinking I had a shot at breaking 20 but all the cards would have to align and all systems would have to work in a state of perfection. I would say that most everything went very well. I'll start by confessing that I am a geographical dork. Born and raised in Oregon and certainly not a world traveler the East Coast is like going to China for me. Once we arrived in North Carolina we used Micheal's phone to see where in the US we actually were. Were we close to the ocean, how far east were we, what were we near and what's the weather like here? Since it was so warm and sunny we were curious. Some residents heard us discussing our whereabouts and quickly jumped in to give us a much needed lesson. You would think I would have this all figured out before I left. No, I didn't. I appears I have gotten lazy when it comes to planning these 100's. Micheal was not at all impressed when he realized I had no crew bags, no instructions, no pace chart and I didn't even know what time the race started or where. Susan had all the race details so I jumped on here organization. My race however, could use a bit of attention. I whipped up a pace chart on the hotel pad. I figured my race would unfold lap by lap and it would be easy to adapt on the fly. This didn't pan out making my crew stops a bit more lengthy and bit chaotic. Nothing like my normally well thought out, a bit annoying but effective race plans. <br />
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Umstead is geared for first timers. The race officials really want to do all they can to ensure everyone finishes. At the pre-race meeting they talked at length on how to get through this and offered key advice to runners. At the end they asked everyone who was running their first 100M to stand. Whoa! I was blown away by the number of first time 100 milers. It brought chills to my skin and I got goose bumps. With a lump in my throat I said, wow. This was super inspiring! You could feel the excitement. There were 107 runners going for their first 100M finish. I think the total field was around 240. I am sure this happens in other 100's like Leadville and such but the attention brought to it here was special.<br />
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I sleep like the dead and pre-race sleep was no different. I woke up ready to roll. The sound of rain wasn't really what I wanted to hear but I knew it wasn't going to be cold. 63 degrees and rain for the start. More like a drizzle than a down pour (that came later). The moisture in the air was thick and just got thicker as the day progressed. I thought this race would go out fast and I vowed to go very slow and not get caught up in anything that would drain me early. I purposely did not carry a light for the dark start knowing the lack of good vision would keep me dialed back. It did. However, this race did not go out fast! Everyone seemed to be in a comfortable groove, including myself. The wet weather was not so bad. It was plenty warm enough but my clothes seemed be heavy on my skin. I think this should have been the first sign that NC has some humidity. Since the only race I've ran in any real humidity was Vermont 100 I have no experience in this. When I ran Vermont I got lucky and it was a relatively low humidity day! Laps 1 and 2 were good. Both around 10 min pace. I walked the 2 short but steep hills on the back side from the get go. It felt nice to change up the motion.<br />
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Loop courses are hard but fun. They're hard because you have to keep yourself motivated. They're fun because you share the race with more people. You're never alone and it gives the opportunity to meet people. I was overwhelmed by the amount of encouragement shared on the course. I don't think I have been in a race where the other runners were this enthusiastic and friendly. I got to meet some of <a href="http://shiningsultra.blogspot.com/">Sophie's</a> friends, <a href="http://jendenichols.blogspot.com/">Jenny</a> and Rick. I got to share a few miles with them. I got see <a href="http://runningwith4muddypaws.blogspot.com/">Allison</a> and Owen kick some PNW butt! I got to see Mike Morton set a course record. And...since he's my ultra running idle I was awe struck by how friendly and encouraging he was to all of us! Even though he was setting a blazing pace he had demonstrated the true ultra spirit of camaraderie. I want to become one of the Virginia Ultra running group members because those folks take care of their friends like no others! Very special.<br />
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By lap 3 the rain had stopped and the temperature was rising. It was crazy fast too. It popped 20 degrees in a blink of an eye. The humidity was so noticeable now. Lots of folks didn't seem to be bothered by it. I however felt like a slimy slug, literally. My skin was wet and sticky. My clothes would not dry! I couldn't take it anymore and lifted my tank top up so my belly and back could get some relief. That felt so good however my skin remained very wet. Now running in shorts and bra is no big deal. Girls do it all the time. NOT ME! This just goes to show my level of desperation. My plan was to lift up my tank and get some relief while on the back side of the course. Then when I got back in public I would pull it back down. That plan went out the window when I just couldn't bring myself to blanket the wet, warm, slimy body. Then on top of it I got tired of carrying my empty handhelds so I stuffed them in my shorts. Ahh, freedom. I came in from my 3rd loop in this new fashion statement and Micheal looked at me and said, "What the?????". I told him this was my new look and I didn't really care. Ok, we'll go with that I guess. I was using mass amounts of Vaseline in areas I won't mention. I was covered in it! Under my arms, under my bra, down my legs and a couple of other places. Nice......<br />
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By the time I had finished up lap 4 (50M) in exactly 9 hours I knew sub 20 was a possibility. Besides the chaffing in areas I won't mention I felt good. Still hotter than hell but managing it okay. I was feeling a bit sluggish and tired. Micheal picked me up for lap 5. We spent the better part of this lap getting me back in the running game. I was walking more and feeling tight and off. I popped a Succeed tab and drank some broth at the midpoint aid station. We were thinking I might be low on salt since I looked like a salt lick! I was covered from my neck to my ankles in crystals. I generally don't take much salt. I am not a big sweater and even for a race like WS100M I might only take 1 Enduralyte every 1.5 hours. I have been popping them about every hour here but Micheal suggested we pull out the big guns and use Succeed. After about 20 minutes all systems began to fire again. Lap 5 was one of my slowest! I was 12 minutes faster on number 6. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxiTgitZ4D85rpMUKbwAIEggnHhYh_Bgzy5VrVnUcrxpb3yu6yMeuPBLOXwwZlNE0eS173OeLu4w44-hwEEIsSgV9AIH262nzE1F3ZkbEdPhJonlTWWkJtXUurt4HbhKBnCDCJAFUInNTC/s1600/Ronda+soup.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxiTgitZ4D85rpMUKbwAIEggnHhYh_Bgzy5VrVnUcrxpb3yu6yMeuPBLOXwwZlNE0eS173OeLu4w44-hwEEIsSgV9AIH262nzE1F3ZkbEdPhJonlTWWkJtXUurt4HbhKBnCDCJAFUInNTC/s320/Ronda+soup.jpg" width="261" /></a>Laps 6 and 7 were sweet! I ran 6 pretty fast and 7 was no sloucher either. I was feeling good. My feet were the most sore. Strange, not generally a place I feel sore but this hard surface was beating them up good. My legs were fine. Sure, I could feel the hamstrings and calves but nothing worth discussing. Leaving for a final lap it was pretty clear I was going to break sub 20 baring anything crazy. Then crazy came. The storm from hell! The sky was quickly filled with a crazy amount of lightening. I have been in some lightening storms in the Wasatch and Leadville that I thought were amazing. This was a different kind of lightening. It covered the sky. Then the downpour. I am still basically naked so I grab my tank top and put it on. Thankfully Micheal didn't listen to me and ditch our rain jackets. I had to pull mine out because I was getting chilled and at this state I knew I would quickly be frozen. We were both wearing glasses and within a mile couldn't see shit! Now leave it to Micheal to have a dry bandanna stashed in his pack. I pulled it out and we both used it. We plugged on moving very well. I chose to barely break step at the midpoint aid station to avoid getting chilled. The rain kept on for another 2 miles then it began to let up and I could remove my coat. Though I felt like I was slowing I ran my final lap faster than the previous by 20 whole seconds!<br />
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Upon finishing I was immediately off to shower. I had to get the sticky slime off my body. I wasn't excited to get in the shower and determine just how much chaffing I had. I pre-lubed before the shower to keep the screaming to a minimum. I was also not anxious to see my feet! I don't generally blister much but I wasn't sure what I was going to find. My feet were sore so it was hard to tell if I had any bad boys lucking under the socks. I peeled them off to find my big toe with a blister under the nail. Weird, I don't remember banging my toes but that's what it look like. Other than that the feet looked good. My hair though, whew! I braided my ponytail but the moisture blew it up into one giant dread lock! No way was this coming out so I washed the dread lock and rinsed with a ton of conditioner. Still it was stuck. Oh well, I will deal with it later. Off I went to the race headquarters building for some food and rest while we waited for Susan to finish. Post race recovery has been amazing! No swelling and besides this toe I feel good. Biked once and ran once just to get things moving. Overall I can't believe how well it went and am still on a post race high!<br />Rondahttp://www.blogger.com/profile/10832545114209221483noreply@blogger.com12tag:blogger.com,1999:blog-6426765907755945845.post-1753091047215405302012-03-19T14:57:00.000-07:002012-03-19T14:57:05.602-07:00ElementsEvery training plan needs some training elements, right? I like to be very specific with my training so I can get the most bang for a limited amount of time. I can't log big miles. Back in the late 90's and through 2003 I would stack big weeks of long training runs. Though that got me where I wanted to be it really took a toll on my body. I would find myself struggling with minor injuries and more often I was sick. There were training plans where I logged 10+ weeks at 100+ miles. That just doesn't work for me. My body won't take it and since it takes me a long time to run that many miles time become a factor. :) Below are some of the elements I have included in my training plan for Ulmstead 100M.<br />
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<b>Periodization or Cycle Training</b>: I like to work in 3-4 week cycles. As I head into the Peak Phase I like to bump it down to 3 week cycles because when I am logging more than 70 miles a week I need that recovery week sooner or push myself over the edge. <br />
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<b>Speed Sessions</b>: This element is the most crucial for me. I need to work for every ounce of speed I have so having at least 1 solid speed workout per week is critical, maybe 2. I started with determining a <a href="http://www.runbayou.com/jackdPrint.htm">VDOT</a> so I could use the Daniels Method of training. This method works really well for me during Ultra training. The speeds are not too intense to dig into other training but very effective is gaining speed. Once I had a number I had 5 types of speed workouts. True T-Pace sessions, Cruise Intervals at T-Pace, Sustained M-Pace session, Segmented M-Pace Work, and finally VO2 Max Intervals. For the first part of my training in Dec and Jan I alternating between True T-Pace, Cruise Intervals, and both M-Pace types of workouts. During the Feb I did only long M-Pace work. In March only VO2 Max intervals (long track workouts) and one shorter M-Pace type of workout. On a recovery week I would only do 1 speed session.<br />
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<b>The Long Run: </b>Of course every plan needs a long run. I don't like to do long slow runs very much. I like to add quality into my long run and keep it under 5 hours most of the time. Unless there is a really cool group run. In the final 2 weeks of training I will push it to 6 hours but beyond that, unless it's for Hardrock, it's too much for me. I have several workouts I like to do for the long run. The Progression run, The 10 min, 4 min at AT cycle run, Block runs (varying intensity in blocks), 15 min. easy running with 30 sec. sprints throughout, long AT hill repeats or a Goal Pace Run. A bunch of options for long runs. I pair these appropriately with they type of speed session so I cover all the upper zones in a weeks time.<br />
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<b>Recovery Run: </b>Usually 2 recovery run per week. In the Peak Phase one of these will be 90-120 minutes of total cruising and maybe power-hiking if necessary.<br />
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<b>Back to Back Runs:</b> Every Ultra runner generally doesn't feel complete without the back to back. I am one of them. Though I only do back to back long sessions in the Peak Phase so 6 weeks, before the taper. I like to build my back to back runs so I get a good hard session on one day and the next is easier but back end pacing or focus. This helps me be ready to run on very tired legs and reminds me that a huge part of the 100M run is the metal hurdle we reach at 60+ miles.<br />
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<b>Off Days: </b>I suck at off days. I don't like them and struggle to stick with them. Though I know they are a huge corner stone for improvement I still stink at taking them. I plan at least one day off. On a recovery week I take 2 days off.<br />
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<b>Cross Training:</b> For this training plan I had to do some MTBing in Dec, Jan and Feb. I needed to get on the bike in order to ride Old Pueblo 24HR. This was actually really nice! I did back to back on Fri/Sat and rode on Sun with Bill. I only rode for 3 hours max per session in training for OP24HR. It was the perfect recovery session after a week of solid running. When I was done with the race in mid Feb. it coincided nicely with the Peak Phase for Ulmstead. I bumped my back to backs to 3-6 hours of hilly effort on Fri. Saturday would be shorter, flatter and faster but no more than 4-4.5 hours.<br />
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I have 2 weight sessions a week. One upper and one lower and Bikram 2X per week. Can you tell I like details? I use heart rate training for some of the longer stuff when pace won't really work. I am anxious to see how Ulmstead pans out. I feel like I am getting in better shape with this focus on training. I hope it works because if it doesn't I am going to have to really hold fast to my goal of no coach. Wish me luck!<br />
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<br />Rondahttp://www.blogger.com/profile/10832545114209221483noreply@blogger.com1tag:blogger.com,1999:blog-6426765907755945845.post-17840604493245286812012-03-18T16:19:00.001-07:002012-03-18T16:19:33.608-07:00Fortitudine vincimus - By endurance we conquer!I have some specific goals for 2012. Nothing all that earth shattering but I am finding them to be frustratingly challenging....is that ok word combination? It might be because they have to do with habits and routines. The two things I really really like. First, no coach other than myself. Second, add some sort of restorative workout to my weekly routine. Third, to change up my weight room routine. They seem simple enough but not easy for me to implement. I take pride in the one thing and that's the ability to endure. Once I wrote these goals down I felt the urge to see them through. I knew this would be the case. That is why writing them down was so difficult. I am a dreamer/flounder-er by nature but have taught myself to stay on task. It's not simple to cage the dreamer but ultimately I have found that managing my dreams with the accountant like nature serves me best. When it came time to cement this in writing I knew I had to act on it or suffer my own disappointment. Interestingly this gives more freedom to be successful in all parts of my life.<br />
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Goal 1: No coach, uhggg. I thrive on accountability, sad but true. I am not that interesting in what I think! There is no doubt accountability drives me and I love it. Being accountable to myself is not a fire starter. I made this decision because I felt it was time to use what I have learned. Also, I know more than I want to know about how I function and what makes me stronger. I also know a lot about endurance training, I know how to fuel myself through 100M with ease, I know how to manage my pace and mostly I know when I am in good shape. Since I have been coached by Scott, Matt and Howard and followed their plans to letter I have a really good idea of what I need to do and what works for me. I feel it's time to give myself the opportunity to combine all I know to make me better. I can write a great training program but can I follow it?You would think so but it has been extremely challenging. I am incredibly co-dependent on people when it comes to running. I get charged being around people, answering to people and being held accountable to people. I am fortunate to have a solid group of amazing friends to run with. The issue is I want to run with them, whatever their running, all the time. That makes sticking to a plan harder. Nobody is expecting me to adhere to a plan. Also, when I fork out money I plan to get the most for it. I hadn't realized just HOW co-dependent I really am. It's been good for me but I can't tell you how many times I wanted to re-visit this goal. The year is young so hopefully I can endure, sustain and hold strong. Hopefully I will become an even better runner. Race, by race I will have my answer.<br />
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Goal 2: Restorative!, Yuk! Over the last couple of years I have noticed a couple of things. First, I am super tight. My body is just bound up. I roll and try to stretch but not with any regularity. My posture is not great and I look bent and hunched, ick! I cram my days full and the first to go is anything restorative. Fairly regular massage is the only thing that has saved me. I have been super fortunate to escape any serious injuries so far but I felt I was riding a fine line as of late. Not only was I pretty bound up I was shrinking! Oh boy, how does a 5'2" person shrink? My mid back was disappearing and with the additional of MTBing it was become incredibly tight and inflexible. It was also sore often. All of this drove me to give Bikram Yoga a try. Why Bikram? Because of the heat and the length of time you hold a pose! With my very tight muscles I needed the long sustained heat to open up. Adding this was mentally challenging too. I am not a fan of yoga in any form, I am not a heat lover and frankly I don't like to be that<br />
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still and quiet. However, I committed to do it 2X per week for 10 weeks then re-evaluate. The first 4 sessions were brutal. I don't sweat when I run at all especially as of late. I have never worn deodorant! I don't sweat and I don't stink, not kidding. Bikram was going to make me sweat and at first my body completely protested. Not only that but I was a total abomination to yoga. I knew it would be bad but I was rather frightened at how inflexible I had become. Also, any static contraction of my lower extremities was a joke. Very eye opening. Speaking of eye opening I learned another thing about myself (just when you think you can't learn anything else). I never look at myself in the mirror for more than a glance. I was super uncomfortable staring at myself for 90 minutes. The negativity was so oppressive. Finding every flaw and imperfection was not what I expected. Looks like this too is going to be something I NEED to endure! It took me about 3 classes before I decided I had a self image issue and needed to get a handle on. I have never really thought about it until I was forced to reckon with it 2X a week for 90 minutes. I know I am a perfectionist but why couldn't I look at myself? I worked on finding every beautiful thing I could and for the first 3 weeks all I could find was my neck! Pretty sad to say the least. I was very disappointed in myself. I gradually got more opened up in my body and could see huge improvements. It was a tough first 2 weeks though. My body felt like it got hit by a truck and things were poppy and cracking like crazy. I also found some incredible ways to view myself for 90 minutes and eventually began to thrive on the challenge. Finding beauty everywhere and embracing myself with a different more positive outlook. I stuck with my 10 week goal and extended it to 20. It has been almost a miracle. After the 2nd class and my second viewing of my nearly naked body I decided to measure myself from my collar bone to my pelvic bone. I thought I looked very scrunched. I apparently was because I have grown my midsection 1.2 inches! No wonder I was so tight in the back and hips. Dr. Tollenaar (chiro) constantly says, "wow". Now, I crave it and went from an abomination to an example. Hopefully I will love it in the summer when it's warm out. Right now it's pretty easy to go into that hot room ;) Oh, and I am sweating on my runs now, so weird.<br />
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Goal 3: The weight room: I love the weight room and for years have done consistent solid training. Though I have changed up the routines I was feeling over muscled in some areas. I love muscle but I don't like big! I am tiny person who can put on muscle just by looking at dumb bells (or at least that's how I feel). My body type is very proportionate. I am lucky to have that type. Runners don't need big muscles to run well. I think there's a balance for sure but I felt I was getting out of balance. In addition, I wasn't loving how I looked. The biggest indicator that I needed to make a change was my inability to move functionally! I was horrified when I worked out with a trainer who put me through a functional routine and I failed badly! My squats were horrible, Walking lunges just about ripped my legs apart and my shoulders were so tight they wouldn't move more than about 3 inches without hyper extending other body parts. Being tight was one of the major problems so Goal 2 would help with that. However, I was determined to become more functional. I wanted to be quick and agile and not feel like I am going to bust something if I took a wrong step. I also wanted to change my structure some. Instead of 3-4 days a week in the weight room doing dumbbells and loaded bars I was now doing 2X a week. One session of upper body functional work and one day of lower body functional work. Both challenging and hard. I am very sore but in a different way. I was not a fan of the workouts at first because the pump from lifting was gone. The isolated muscle wasn't sore. Also, mentally I felt like I was letting years of hard work go. I knew I needed to stick with it though. Mainly because I was functionally off! I wanted to remedy that and improve my running. My body alignment was slowly shifting and each week I would be able to perform a bit better. I have lost some mass but I am happier this way as long as I stay lean. Good thing Girl Scout Cookie season is coming to an end. :)<br />
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I plan to stay at this for 2012 and see what comes of it.Rondahttp://www.blogger.com/profile/10832545114209221483noreply@blogger.com3tag:blogger.com,1999:blog-6426765907755945845.post-29248505277230157932012-03-16T12:58:00.003-07:002013-08-12T15:20:43.314-07:00What a difference a year makes!<div class="separator" style="clear: both; text-align: center;">
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I have been super lazy about blogging. I have a ton of excuses but won't even start. 2012 has started off amazing! Trying to figure out what I wanted to focus on with regards to running or MTBing was hard. However I finally got a grip and have signed up for most the races I want to do. With Ulmstead 100M looming I have spent most of my time running and very little time on the bike. After <a href="http://www.aravaiparunning.com/avr/javelina-jundred/">Javelina 100M</a> where my lack of overall mileage really showed me who's boss I wanted to get more time on my legs for Ulmstead. Without the aid and accountability of coach I was left to my own devices. It's been interesting trying to corral my desire to run with all my friends all the time. I have been fairly diligent. There were a couple of weeks where I got out of control but all in all I would say it's been a good challenge. I won't use the word success yet. After Ulmstead I will be able to tell if flying coachless has worked. Since I have the fortunate opportunity to work with 3 great coaches I have tried to combine some of the methodology I learned plus add in what I know I need.<br />
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The biggest news I have to share is the amazing race I had a Old Pueblo 24HR MTB. With my longest session on my MTB being 2 hours I was really concerned about how my body would hold up for 24 hours in the desert. Since I have been logging some really great miles and awesome running workouts I was certain I would have no issue hanging strong for the 24 hours. But, what about my butt! Not to mention my hands and feet. All the contact points with bike have very little endurance. <br />
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Even undertrained I was really excited to go back to this race. It's really much easier to go into an event with very low expectations :) In 2011 this was first MTB race I entered. At that time I was still learning how to pedal, which brake was the front and how to unclip without incident. I was incredibly thrilled to just see what kind of MTBer I have become in a years times. On Friday we went out to per-ride the course and from the moment I clipped in I was forever enlightened. I was not the same person who showed up there last year. Absolutely everything was different! My body, my outlook, my mental state, my ability and almost every single ounce of me was different, better and certainly more confident. With a smile as wide as I my face would allow I rode with ease of effort and not one ounce of fear. I blew my own mind! At this point in life to be able to experience such a huge shift is a gift. Within just one short year, wow. <br />
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There wasn't one piece of that course that scared me. There wasn't one section I felt anxious about and for most of the race I had to remind myself to not get cocky or go too fast. A far cry from the race report form last year. I rode 34 more miles in 2 hours less this year. On top of it I felt good the whole time. My back was hurting some and I felt my contact points but I am still in shock at how my body responded. Better yet the strength and power I had on the bike was night and day. I did take one good fall but my bike took the brunt of it. I took out a paddle cactus and over 20 thorns got my front tire. Thanks to STANS I just spun it and bounced it a couple of time and it re-sealed perfectly. I did make the mistake of trying to pull a few thorns out. After watching the bubbling and hearing air quickly leave my front tire I just spun it again and it sealed. My hand got a couple of thorns but I pulled them out with my teeth and was off. With only a small bruise on my knee and an extra boost of adrenaline I was reminded that night riding is not yet my strong suit. <br />
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Though I had great race Bill did not. He and Darin were off to a blazing start but Bill fell on his second lap and dislocated his shoulder. I had no idea he was at the hospital being put under so they could re-set the shoulder. On my 8th lap I was getting very suspicious since I hadn't seen them. After they arrived back and Bill was sleeping all drugged up Darin came out and gave me the news then rode with me. We came home and Bill had shoulder surgery. He is doing really well and is already making huge progress with his PT.<br />
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Now that <a href="http://www.epicrides.com/index.php?contentCat=5">Old Pueblo 24 HR MTB</a> was done it was 6 weeks of Peak training for <a href="http://www.umstead100.org/">Ulmstead 100M</a>.Rondahttp://www.blogger.com/profile/10832545114209221483noreply@blogger.com5tag:blogger.com,1999:blog-6426765907755945845.post-53027642399718482142011-12-12T18:43:00.000-08:002012-03-14T14:55:59.718-07:00I am a victim!I have decided I am a victim of my own passion. I am get so excited about doing things and there are so many things I want to. How to choose? I am finding my motivation level right now is very high. We have had some of the best Fall weather complete with sun! I am pretty sure this helps my motivation level. I want to ride my single speed MTB, I want to run fast, I want to run long, I want to get in the weight room more and I want to organize. Way to many things to be effective. You know the saying, "Jack of all trades master of none" meh! I would much rather do well at something, get better or achieve a goal then spread myself thin and not really gain any ground anywhere. Seems my issue is just that. Getting focused. Without the monitor of a coach or someone to answer to I can easily become relatively lazy. Or, worse I overdo and end up frustrated, sick or too tired. I can be just like a puppy when it comes to physical activity. Bill and Alex once whistled at me like they do Ultra. NOT OKAY, sad thing is I responded pretty much like she does.<br />
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After Javelina I had a pretty solid 2 weeks of doing very little but resting and having fun. It's been a pretty interesting time in the Sundermeier house the last few months. There are lots of blooming changes. Our lives are ever changing as with all maturing families. Our only son is starting to drive and looking at colleges. Bill spent 2 solid months at Harvard getting his Executive MBA and the construction of our Bend home began. I love changes and this family is not ever idle long but I am finding that our biggest, most important piece of our everyday life is coming to a close. That is our daily routine of parenting. Though I know it never ends I can see, feel and sense Alex's maturity into a young man. As I type those words tears stream down my face. I know it's inevitable and wonderful that our children grow up and start to plan their lives but I am telling you it's a double edged sword. I know it seems early but as you know I am a relentless planner. I see my life in advance. I wouldn't at all characterize myself as a over protective looming mom but am having to fight the desire to cling right now. Alex is sort of my emotional mirror. The thought of not having his energy around every single day makes me feel a bit lost and I know that day is coming. I feel it now as he is more independent. I think all moms must have this empty hole when their kids grow up. Though I strive to be different I think I might lose this battle. I am pretty sure I am going to have some hard days in the next couple of years. I am hoping that by the time he leaves for college I will have worked through it all. The other wonderful side of the coin is Bill and I are seeing, feeling and planning what WE will do next. The second half of our lives is beginning. Bill and I talk constantly about our future. It's wonderful to dream with confidence. To feel so incredibly secure with someone you love. I wish for everyone to feel this. It's funny how our lives have unfolded. I thought I would share a funny conversation we had. I love routine, plans, time line and expectations as does Bill. For me though, that outside force is coming to a close. My boss, my daily planner is releasing me. That would be Alex. When I left my corporate job 9 years ago he became my to do list. He drove my days, most of nights and my weekends were planned around him. That was my routine, my purpose, my measurement. My love for personal results were filled with running but mostly I felt accomplished because I could do this time consuming hobby and still be a good mom, there, present and very much alive. I could bring this glow back into the family unit. This was and is very fulfilling to me. Now with changes coming and much faster than I can describe I am beginning to crave more structure. I didn't realize it was leaving me or even that I had it until Bill and I had this conversation: Me, "Honey, I am really wanting us to sit down and go over our 5 year plan again, I want to dive down into detail, I want to know what our day might look like and discuss what it feels like". Blank stare from Bill, then, "I already have so much daily structure I am not sure it can get any more structured". At that moment I realized or understood what was happening. I was losing my daily structure slowing and am not sure what to do with myself!<br />
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What better to do than plan your year, to get focused and try not to ruminate in change I am not really ready for. So, that's what I started doing and it was hard. I don't have any big outlandish, do you really think you can do that kind of goals for 2012. Just when I might need one the most! Something to occupy my busy mind. Something to obsess over, to fill the small hole that is beginning to develop. My only boy is maturing and not needing me so much. As I began to get the calendar out and fill in events it was overwhelming. My love for mountain biking and desire to experience more racing along with my ultimate desire for trail running could fill the calender every weekend. There are so many choices! For now, Leadwoman is off the radar. Our house in Bend will almost be done in July so the focus needs to be closer to home. Bill is in the lottery for the Leadville 100MTB and if by chance he gets in he will definitely be doing it. Otherwise, we most likely won't be heading to CO this year. Though I am sad because I LOVE Colorado I also love Oregon and Utah too. <br />
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So, what have I been doing besides feeling sorry for myself? I am now 3 weeks into training for Ulmstead 100M. Since I am riding the Old Pueblo 24Hr MTB in Feb. I have been back on my bike, love that thing! After 6 years of being coached by some of the best in ultra running I have written my own schedule. Best of all I am following it! Yes, it's only been 3 weeks but I should be mature enough at this point to stick to my plan, right? I need to follow it, find that rhythm of a daily routine. I have committed to 10 weeks, 2 times per week of Bikram yoga. I did it before years ago while training for WS100M purely for the heat training aspect. Now, with a much tighter body I am doing it for other reasons. My mid back and shoulders make my hips and hamstrings look flexible, wow tight. I am a total abomination to yoga! No joke. I am glad they haven't kicked me out for purely the horrible aesthetics. I am so smooshed up from running, MTBing and weight training that anything that involves lengthening is foreign to my body. With 6 classes in my body I am just now starting to crave it. My body is responding really well and if I can find a place in my spirit for this kind of training I think it will be a huge benefit to my running.<br />
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I have added a day of functional leg workouts. I need to get back to doing lower body weights. I like the strength and stability it gives me. Plus, I just need to do it! For...pure vanity. That has been really fun and interesting. Plus, it's a good thing I can laugh at myself. I may have found my Kryptonite.<br />
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My schedule for Umstead is going to be pretty intense compared to how I have trained the last couple of years. I think I am choosing to do this because it's going to keep me focused on forward momentum and mentally busy. I can't miss a beat with this one and right now I think that's the best place for me to be. I need the intensity of a hard routine. I am craving that kind of push right now. I really want to have a solid run at Ulmstead 100M. I might even try and RACE it. It's been awhile since I have pushed myself hard at a 100M race. Where I have set a time goal and trained to achieve it. I think 20 HRs at Ulmstead would be a pretty big challenge for me so that's what I am chasing. To do this I am going to need to run more than and average of 35-40 miles a week which is what I have done in the past 2 years. That simply is not going to cut it for a quick time. My body adapts nicely to whatever I throw it's way but I not even going to try to fool myself this time. :)Rondahttp://www.blogger.com/profile/10832545114209221483noreply@blogger.com10tag:blogger.com,1999:blog-6426765907755945845.post-73414942576955620012011-11-15T10:13:00.001-08:002011-11-15T15:20:08.252-08:00Javelina 100M<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxE6vlDEx1iIfCSHT50S2x5ZeIdHAFDJgUc2JTM7SuBtINEUWd7aqQJi-RJBs-6Gtg8m3IZdQwSVaHWdjdU9YEO3ssSCg7XMbdmUWoE_RpIGPywauCeVdj5QiLBsFZVqMOI9u6Ce9f11Oq/s1600/Ronda+Tent.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxE6vlDEx1iIfCSHT50S2x5ZeIdHAFDJgUc2JTM7SuBtINEUWd7aqQJi-RJBs-6Gtg8m3IZdQwSVaHWdjdU9YEO3ssSCg7XMbdmUWoE_RpIGPywauCeVdj5QiLBsFZVqMOI9u6Ce9f11Oq/s320/Ronda+Tent.jpg" width="320" /></a>A strong contingent of Oregon and Washington folks brought it at Javelina. They brought their best and they also brought the rain. How can it be that the last two events I have done in AZ have had serious rain? It's not supposed to rain in AZ. Not that the weather was horrible for a PNW runner but when it rains in AZ it's more like a bucket of water is being dumped on your head. Not the misty constant drizzle. Actually the day started out perfect with a nice cloud cover and temperatures were around 60. When the sun did peak through it felt really hot. <br />
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I had a really strange race. I am not going to be able to express it very well here but am going to try to paint the picture. I can't complain about running 21:17 and coming in 4th woman, I am happy with that. My pre-race prep was horrible. I did everything wrong except for get drunk and be hungover. Thursday was a tedious decision making day for our home we are building in Bend (yay!) I went into the process with no food, not much water and when I was done I was exhausted both physically and mentally. I then rushed home to get everything ready for the house sitter and the race. I might have eaten 1200 calories that day and drank about 40 oz of water, not good. Friday was another quick paced day with travel and such. In an attempt to eat really clean and healthy I ate nothing to speak of. I also drank very little water. I might have gotten in 1300 calories that day and about 50 oz of water. Already behind in sleep we got up a 3:30 a.m. Saturday. I tried to eat and drink knowing I was behind the curve but it's a little late!<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjorlGfDAHW8lFGIGohH_Rbgbdsicfo71u3jrgb3aSl8F8CKWLvosXcU7SNzNsMmhYRd025nXns-qHBMAxCv5MT5SoiSuL95BJmv14de1oUDtaCkZppHvchY7mMEzdxOpz5HgwCc3nUGbLw/s1600/photo+%25289%2529.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjorlGfDAHW8lFGIGohH_Rbgbdsicfo71u3jrgb3aSl8F8CKWLvosXcU7SNzNsMmhYRd025nXns-qHBMAxCv5MT5SoiSuL95BJmv14de1oUDtaCkZppHvchY7mMEzdxOpz5HgwCc3nUGbLw/s320/photo+%25289%2529.jpg" width="240" /></a><br />
The race started and I feverishly fueled. I felt dehydrated at about 10 miles and worked at keeping up on fluids and food. I did a really good job. Lap 1 and 2 went pretty well. Lap 3 just sucked. I was feeling tired, yawning, unmotivated and had a mild headache. For no particular reason. That lap was filled with self doubt and much loathing. Yuk, I hate that which made it all worse. I can't tolerate much personal loathing from myself. It just makes me feel angry and pathetic. Knowing full well that all we do is voluntary I don't like to complain or whine. I think intense negative thoughts are a sign of weakness. For me it's icky emotional indulgence. Not that I walk around like Susie Sunshine all the time I do expect more from myself. This battled ensued between thoughts of worthlessness and acceptance. I gave it the all girl effort too! I tried to cry, nope couldn't do it...I was too pissed off. I tried to convince myself that quitting would be best because we wouldn't miss our flight, stupid reasoning. I even tried to see if I could discover a possible injury! Then I would most certainly need to stop. My brain was ruminating in the negative. I came in to lap 3 and told Micheal I was just off, tired and not in it. He was really good. He just listened and said your doing fine just keep going and fuel. Before I knew it I was back out there on lap 4.<br />
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The 3 hours of ruminating, being negative and pathetic did me in...in a good way. I was done with myself! Mumford and Sons song, Thistle and Weeds came on my IPOD. <br />
The chorus:<br />
<b>But plant your hope with good seeds</b><br />
<b>Don't cover yourself with thistle and weeds</b><br />
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These lines resonated, for whatever reason, and helped me get a grip. The wonderful thing about Javelina 100M is the course and it's washing machine loop format. You get the opportunity to see everyone and be part of their day. I was surrounded by some really amazing people doing some really amazing things. That alone is beautiful and rewarding. I love positive energy, passion puppets and people who dream big. Here I was with all of that. So with that realization I was able to draw inspiration and joy from them. A few things that caught my attention. Esther Holman's run and relentless pursuit of her 100M finish. Andy Kumeda's strong amazing day. The Beast, nothing more needs to be said there. Anna, smiling and always positive demeanor. Liza's run was of course amazing but what I saw most impressive was her lovely effortless smile as she passed by...a true athlete! The volunteers were so cheerful and had compliments galore. Every time I came around to headquarters I felt like a winner! Focusing on all the other people and things was so much better than paying any attention to my own run or myself!<br />
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I continued trying to get caught up on fuel but we all know you can never truly catch up. I did a good job. It's always an interesting study. One of the draws of the 100M event is the opportunity to see yourself, your demons, your strengths, your grit and whatever else you have or most importantly DON'T have. You simply can't escape it every time. This year's race was much different than last years for me. This year I had no fight, no desire to push. I was tired! Not physically but mentally. I couldn't muster up a good fight if I was forced. I was content with the day as it was unfolding. Though I wondered how I would feel about this attitude later it seemed I had no choice. My mind, body and soul were too tired to roust my drive.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvzmVk1ooWJAPy71pfM4bmMvRJdwoQlp38-S6NecKiEmLL8tNBoNvguYz6tjAhAo_5dLP9ynvytBlJ5ckb3CvbMNzUS9LdVzjXqkjJbVtrwTibFFC4U7QTsGQ2_jn-akLGUuYp_sZe5ORW/s1600/Ronda+3.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvzmVk1ooWJAPy71pfM4bmMvRJdwoQlp38-S6NecKiEmLL8tNBoNvguYz6tjAhAo_5dLP9ynvytBlJ5ckb3CvbMNzUS9LdVzjXqkjJbVtrwTibFFC4U7QTsGQ2_jn-akLGUuYp_sZe5ORW/s320/Ronda+3.jpg" width="320" /></a>When Micheal picked me up for lap 5 I welcomed the company. The rain came in while I was about half way through lap 6 and I was immediately cold. I was bundled up pretty good for someone who runs in the rain a lot. The trail became a mess quickly. Big puddles and lots of sinking sand or slippery mud. We almost bit it a couple of times. This just solidified that I was not up to par. The fatigue built and now I was in "get it done" mode. I walked a lot! Most of my final lap was a full on hike/walk. What's the difference? A hike has purpose and a walk is what you do with your dog and a cup of coffee. My stomach was crampy and not doing so well. I was starving but another gel was just not gonna do it. Neither was another banana, salted potato, cup of soup, blah. When I finished it was pouring and all I could think about was getting the wet clothes off before I turned into a Popsicle, then food. I went over an scarfed down 2 pieces of pizza and was still hungry. We hustled off so we could get a shower, a tiny nap and catch our 11 a.m. flight home.<br />
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I have been so tired these last two days. More tired than I can remember being after one of these. My body on the other hand seems to be barely phased. I didn't even need compression socks on Sunday and have very little soreness and no swelling. I think I am exhausted though. Time for some rest to re-energize! It's been a hell of a year!<br />
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<span class="Apple-style-span" style="color: #eeeeee; font-family: Arial, sans-serif;"><span class="Apple-style-span" style="font-size: 12px; line-height: 13px;"><b><br /></b></span></span>Rondahttp://www.blogger.com/profile/10832545114209221483noreply@blogger.com8tag:blogger.com,1999:blog-6426765907755945845.post-3165266554173366522011-11-08T09:47:00.000-08:002011-11-08T09:47:23.557-08:00Lucky number 7!I glanced at the Javelina 100M bid number so I could write it on my drop bags and was so excited I almost peed my pants! I got number 7! That is Bill and I's lucky number. We were engaged on the 7th, got married on the 7th at 7 p.m. and have 7 small diamonds in our wedding ring. We love the number 7! I had to talk sense in to Bill when Alex was born because he wanted to name him Seven! Anyway, we didn't request numbers so I just thought it was really cool! I never get a low number because either the races are seeded or by last name. So, I am kinda excited to wear this 7, can you tell? Since my training has been all over the map I am looking for all and any bits of excitement to counter the "What were you thinking talk track".<br />
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I booked my flight out of Arizona for Sunday at 11 a.m. How's that for pressure? I am either being cocky or efficient. Worst case, I will have to take another flight. This may be the fastest trip ever. Leave Friday, run 100M on Saturday and be back home to Oregon by dinner.<br />
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My plan for the race is...well I have no plan. I hope I don't get too hot, I hope my body holds up and I hope the hurt locker is padded. There is a lot of HOPE in that sentence. With such low mileage I have no idea what to expect so a good conservative approach will be best I think. Last year I ran a hell of race there. For me to run that fast at 100 miles was crazy and I felt great the whole race. I should have given my laps 4 and 5 more effort. Last year I had way more running and pounding on my legs though. I don't even think I looked at the hurt locker door for long. Maybe it was the Advil I took? <br />
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My lap splits last year were: Total time 20:07<br />
2:36<br />
2:50<br />
3:07<br />
2:51<br />
3:18<br />
3:19<br />
2:02<br />
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Pretty even with the laps 5 and 6 being in the dark. I hope I can get under 22 hours. I really like the format of this event and am excited to share the trail with friends. The weather looks tolerable for this Oregonian. :)Rondahttp://www.blogger.com/profile/10832545114209221483noreply@blogger.com6tag:blogger.com,1999:blog-6426765907755945845.post-80440162286360040492011-10-31T13:23:00.000-07:002011-11-08T10:03:09.393-08:00I think I have over tapered.<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeqnk_YgGpcqcMjz13xmKxCCUG02Va10JWyN9oWVqOWRYREYCB6dwyM1HSgVrsfcv-D3R25LNOoSaZhc5RWWYYzmaeTDlOcJvKPaiHuZHVVPYiJc2OP_qdLiYuQAfYtnZYZk3dWq4vsm6A/s1600/Trail+series+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeqnk_YgGpcqcMjz13xmKxCCUG02Va10JWyN9oWVqOWRYREYCB6dwyM1HSgVrsfcv-D3R25LNOoSaZhc5RWWYYzmaeTDlOcJvKPaiHuZHVVPYiJc2OP_qdLiYuQAfYtnZYZk3dWq4vsm6A/s320/Trail+series+1.jpg" width="320" /></a></div>
Javelina 100M is in two weeks so I guess my taper starts. If low mileage is the new way to train I think I have that covered. I am going to line up to Javelina with my longest week being 62 miles and no back to backs to speak of. However, I have done quite a bit of speed work. With the every other Wednesday night <a href="http://www.portlandtrailseries.com/">trail series</a> and a couple of longer races I can take stock in that I have pushed myself. For the trail series I went for the kill (to kill myself)! I ran as absolutely hard as I could from start to finish. A couple of times I almost puked! I ran some very fast trail miles. Not very impressive to most people but I was patting myself on the back every other week. As some of us stood at the finish coughing up lung particles wondering if we were catching a cold we were reminded of our lack of speed work. Todd tried his hardest to make each race pretty brutal with his hilly terrain choices. The dark nights just made it more interesting and I am still asking myself how the hell those people run that fast in the dark. I think they have Jedi like reflexes. I got to meet some cool people too. That was a seriously fun time and I can't wait for the next set of races.<br />
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I also signed up for the first every <a href="http://forestparkconservancy.org/forest-park-marathon/">Forest Park Trail Marathon</a>. In another attempt to force myself to run fast but now on a long run. I ended up being first girl across the finish line in this very small event. I didn't even know I had won until about 40 seconds after I finished. While heading to the finish line the crowd seemed very energetic and I thought, "wow, these guys are really into cheering folks on". I knew the 1/2 marathon had just finished and was very uplifted by the crowds attention. Just past the finish line Bill comes up and says, "You have no idea you just won do you"? SO COOL! My prize was a gift certificate to Fit Right NW. New trail shoes in my future!<br />
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For my final long training run I did <a href="http://orrc.net/races/autumnleaves/autumnleaves.htm">Autumn Leaves 50K</a> last Saturday. The terrain is flat, five 10K loops so no time for dilly dallying around. It was just what I needed to get my butt out there. Time with friends and like minded folks spurred me to get out and push myself. It was a perfect day too! No rain, early morning fog and sun made it pretty easy to keep going. I ran hard but what I really wanted to do was gain speed with every 10K. Just to test myself. I was able to accomplish this but on laps 2-3 it was very close. I did however manage to squeak in 2 minutes faster on lap 5 than lap 4. My feet were a bit sore. I haven't had sore feet in years but I also haven't run on pavement for that many miles is years. I had to dig out some road shoes that have about 15 miles of running on them and hope they held up. They did. I was not at all sore on Sunday which totally blew me away. Must be my new diet....kidding!<br />
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Even thought my miles really don't warrant good training for a 100M race I have been out on my Single Speed MTB a few times. After riding up and down my road a bit I got the courage to take it out in public. I absolutely LOVE it! It's incredibly different than riding a geared bike. I can't really explain it. You have to just ride it and within 2 miles you'll get it. It's hard but so much fun. I really love riding uphill on it. I actually ride my routes faster on my SS than my geared bike. This is just a function of how you have power a SS versus a geared bike. One thing is certain, I am more tired and have lingering fatigue from the sessions. I am going to line up to TOE 50M MTB this year on a single speed! I have now put it out there. With 7,800 of climbing it will tell me if I should even THINK about trying Leadville 100M on a single speed....before I die.<br />
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Speaking of Leadville! Registration opens tomorrow! I don't know what I want to do. I want to do the Silver Queen event. Ride the 50M MTB on Sat. then run the 50M run on Sun. What I don't know is, do I want to do Leadwoman again. If I lived closer it would be a no brainer I would be in for sure. I takes a commitment of time from everyone so I can't decided. I have the 2nd fastest Leadwoman time and I am certain I can shave another hour now that I know more. We'll see. I know Bill is putting in for the 100M MTB lottery! I hope he gets in because I know he will have an epic day. You just can't help it!Rondahttp://www.blogger.com/profile/10832545114209221483noreply@blogger.com5tag:blogger.com,1999:blog-6426765907755945845.post-78699159189024000272011-10-09T15:15:00.000-07:002011-10-09T15:15:48.414-07:00What post race blues?Leadman events didn't leave me tired. Instead they energized me. I hate the post race blues. That feeling I often get once a big goal has been accomplished and I am left with a ho hum mood. Seems so counter productive but it's there nonetheless. Recovery from the summers adventure went really well. I am pretty sure the addition of mountain biking has paid serious dividends. My body is much stronger and my power generation is better. I can climb better, I can accelerate better and I most certainly recover faster. The drawback, I am slower. <br />
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My lack of natural speed has been laid out countless times in this blog. Any and all speed I have is earned the old fashioned way, hard work. I have to dial it in my training schedule week after week, monitor it, push myself and keep track. This year I had very little speed work, if any, in my schedule. I think there is only so much you can cram into a week. My body did it's fair share of adapting to mountain biking and adding speed sessions might have thrown me over the edge. The adaptions I am referring to include my back, my glutes, my shoulders and my hamstrings. All of the above were quite developed to run, do speed work, go long, climb and run technical trails, etc without injury. In fact, I have not been laid up with an injury since before The Grand Teton's 100M in 08 (I am currently knocking on wood and banging my body on it for good measure). This year, at times, I felt as if I was riding a fine line. My mid back has been so tight at times I swear my waist would shrink a whole inch. My medial glutes were always fired. Trying to get my legs to swing was challenging and just when I got it worked out, bam! another hard MTB ride. My shoulders and mostly my traps did not like the forward lean. Learning to drop them and relax is still hard. As for the hamstrings, well, let's just say I didn't have any. I have some now! I must have spent hours upon hours on a foam roller. The pull portion of the pedal stroke forces those babies to work.<br />
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At times throughout the year I felt so slow and sluggish. Mostly after a measurable event when my time and effort were not what I remembered. I had this constant battle of desires. Not wanting to lose my speed but needing to make serious gains in another area raged a war in my head. I have pretty much mastered my emotional/logical action center. I am driven by both emotion and logic. I blame this on my up bringing. Raised by 2 woman who couldn't have been more opposite in how they marched through their lives. My mom, the original bra burner of the 70's, free of almost all logical thinking, extremely loving and always emotional. She defined the free to be attitude, the who cares what others think, be your own woman kind of stuff. My grandmother, who couldn't have been more realistic, the penmanship scholar, the accountant, the stoic woman. She would always presented herself appropriately, never talk about issues and march on with the up most respect for herself and family...no matter what. I am pretty certain, after years of debate, that I carry both these fine woman's ideas. The issue......conflict.....the gift....conflict.<br />
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So choosing the more logical/practical notion that something has to give. So get on with it. I guess I would have a good Fall project, speed work. When I got home I had nothing on the books with regards to workouts. I immediately found myself becoming a race registration slore (bad word I know). My friends were sick of me emailing them trying to coheres them into to joining me. I even signed Bill up for a 1/2 while he was out of town. Anything I could do that was short and would force me to run fast, due to pride, I was all in. I got into Todd's Portland Trail Series, I ran the Wildwood 10K and signed up for the Forest Park Marathon. To enhance my drive to run faster I threw my name in for Javelina 100M in November and thanks to Susan's fast fingers got into Umstead 100M in March. Both these 100's are flat courses so I will need to find my legs. In between the 100's I am going to ride the Old Pueblo 24Hr Solo again. I got a single speed MTB and am anxious to ride it in a race. I'm not sure if I will ride OP on my single speed or go geared. The guy riding single speed at Leadville made it look so easy! It's not! <br />
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After the first couple of Portland Trail Series events I found I wasn't as slow as I thought. It also reminded me that I am a mental basket case. I can decide I am slow and be slow. Then I can be put into an environment where I should run fast and I can. Of course, this is all relative. I am pretty excited to incorporate speed sessions back in my training.<br />
<br />
Speaking of training. This will be the first time I have not had a coach in 7 years! I think I am going to do my own schedule. The issue, I am not so good at holding myself accountable. I am sure I can blame that on my childhood too, ha, ha, ha. I am going to give it a go and see if I can create some alter ego to hold me accountable.<br />
<br />Rondahttp://www.blogger.com/profile/10832545114209221483noreply@blogger.com5tag:blogger.com,1999:blog-6426765907755945845.post-24416188380226323722011-09-26T12:41:00.000-07:002013-08-12T15:20:43.310-07:00I am a Leadwoman! The Run<br />
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<span style="font-family: Calibri;">After 6 days of rest it was time to finish the Leadman race
series. I spent the week focusing on
recovery and planning the 100M footrace which left little time to think about
the prior weekends adventure. That is
exactly what I wanted. I planned to
spend the whole run reliving the bike race experience piece by piece. Since much of the course is shared I wondered
how I would feel covering it by foot. I also was curious how this Leadville
100M run would go compared to my run there in 2007 as part of my Grand Slam. I
wanted to get the big buckles in all the races Western States 100, Vermont 100,
Leadville 100 and Wasatch 100. Of all
the events Leadville was by far the one I was most worried about. The sub 25 time was going to be a stretch for
me. Leadville is a runners course and I
was more of a mountain hiker/runner. That year I
spent the whole day chasing the clock.
It's no lie, I was running in complete stress the entire day. My time was 24:14 and it was a tough go
all day. I wondered if the additional
years of experience would help me now. </span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">I was nervous. The
unknown factor of how my body would hold up made me cautious. My pace chart was conservative, my mindset
was set to take it easy and my crew was ready and armed with all sorts of
tricks to deal with leg pain. After the
50M run where I experience very early quad fatigue due to the LMTB 100 training
camp weekend I felt uneasy and a bit timid.
That race taught me a lot and I planned on using all I learned. I had hoped that the following weekends of hard work
helped my body adapt to what it needed to do on this day. These last days of recovery had been good and I felt amazing.
I even wrote Matt to tell him about my final short training run because
I felt so good.I hoped I didn't jinx myself by expressing that.</span></div>
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<span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;">The Race: </b>It was a bit of restless night due to
intense rain and the occasional lighting bolt that seemed to rock the whole
building. It was a creepy déjà vu from 2007 when inches of heavy rain came down
the whole day before I had to run Leadville.
A rainy cold day in the mountains is awful. It's so hard to stay warm. I got up twice and each time added another layer
of clothing to my already bulging pile. In the morning one of the first things
I did was go outside to see how wet and cold it was. I was delighted to find no rain coming down
and the air quite warm. That just meant
there were clouds but it wasn't freezing yet.
I just assumed it would be a typical mountain day where weather would roll
in during the afternoon. As of this
point, lining up to the start I felt calm.
A completely opposite experience from just 6 days ago at the LMTB 100M
start. I had finally arrived in my
element. A comfort level I
relished. 750 people lined up to have
their day in the mountains and it was time to get this party started. </span></div>
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<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">I think I was near the front of the pack as we headed to the
boulevard. I had no agenda at the
start. I wanted to find a nice
comfortable groove and be easy. With the 4
am start a sea of lights made their way to the dirt. My prior run at Leadville seemed much more dusty. Today the ground was wet from the storms so
the dust around the lake was barely noticeable.
The air was damp which made it a bit cold as you began to sweat. I was cruising around the lake at a
comfortable speed. I just settled into a
train and the pace was fitting. No one
came passing and we didn't pass. I could
hear everyone's labored breathing. The
altitude is such a huge element here.
For me, I didn't notice it. Nor
should I since I had been there 8 weeks.
I wasn't at all concerned about the elevation but I was concerned about
my body and I paid close attention to any and all cues. By mile 13 where I saw Bill, Micheal and Alex
for the first time I was ahead of schedule and very calm. I grabbed my pack and made my way to
Haggerman Pass. This would be the first
shared section with the bike race and the sun was now up. I had an immediate rush of emotions. Just 1 week ago I was here on my bike and now
I was on foot. My senses were on
complete overload and my skin got chills.
Detailed memories filled my thoughts as I trotted up the road. Making the turn on to Sugarloaf for the 3
mile climb I found myself so lost in thought I was running. I checked in, should I be walking, how am I
feeling physically and tried to bring myself back to the present. I felt really good and at ease. This was an interesting way to experience
this and not all like my 07 race. Here I
was probably the most fit I have ever been, very experienced at running 100's,
knew the course like the back of my hand and have run it before in 24:14. I should be set up to race this, to give it my best shot and post my best
time. But, I wasn't here for that. Instead I got to witness and take in all around
me. Folks working to get their best day.
Trying to make the climb fast and hard to chase the clock. I felt their desire. </span><span class="Apple-style-span" style="font-family: Calibri;"> I have been there and love that kind of personal challenge. Today </span><span class="Apple-style-span" style="font-family: Calibri;">I was much more in touch with what was happening around me than. I also felt inspired and a sense
of camaraderie as each of us chased today's goal. Arriving at the summit it was time to run
down Powerline. It was fun. I was wearing a huge smile as I made my way down
thinking about how I had maneuvered this last weekend. I used some of the descending skills I
learned on my bike. I think
it made me a better downhill runner.
Picking a better line and looking much farther ahead instead of rock
dodging. I took it pretty darn easy down
Powerline. I had no intention of
thrashing my quads this early. Plus, I knew I hadn't prepared them in training
for the kind of long term pounding I knew they would need to endure. Normally I would have them good and strong
for all the descending and would not have held back at all. Today I even walked a few steps of the
downhill while I fueled. My goal was to
make it to mile 50 with a good intact body then let it rip and go for broke
from there.</span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">After the descent we get to run about 5 miles of road to
Pipeline, or Halfpipe, or Halfmoon.....whichever you want to call mile 23. It's kind of funky getting the legs to spin on
the pavement. I didn't really have a lot
of spring in my running stride but tried to keep it under a 10 min pace. The footrace leaves Pipeline and takes a
different road than the bike race. My
reminiscing time was over for awhile as from now until I arrive back here the
run course is different. I left still
comfortable and steady. I found myself
passing people in this section. It's
about the time when folks start to slow down a bit. I really liked this section. It was different than the course I ran in
2007. The terrain is nice and easy on
the body and gives you a chance to run a bit before the grueling Hope Pass
ascent. During this section we crossed a
couple of streams and I took the opportunity to cool off my quads for good
measure. </span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXgstZGJwMilrtl0Nk9Wqa-tulw1011HN34O7Gz8UvwFRpVOhSwd3xDruV3a7WG9mAZcq3_w1V77EEoNSI-Xbbh9Iz6tT1AXNuylWYU_xxExKt2JaWEL_nq9uHQad_-QEmuw8LbaaUeXMN/s1600/DSC_1191.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXgstZGJwMilrtl0Nk9Wqa-tulw1011HN34O7Gz8UvwFRpVOhSwd3xDruV3a7WG9mAZcq3_w1V77EEoNSI-Xbbh9Iz6tT1AXNuylWYU_xxExKt2JaWEL_nq9uHQad_-QEmuw8LbaaUeXMN/s320/DSC_1191.JPG" width="212" /></a></div>
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<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">I arrived at Twin Lakes on a 26 hour pace feeling good. My legs now had 40 miles on them and were
holding up fine. I was greeted by Alex
who was my sole crew at Twin Lakes. Bill
and Micheal were doing a drop off at Winfield in an attempt to beat the serious
crew backup that happens there. He was
so amazing and so grown up. He was right
there waiting for me, checked in to see how I was doing, rattled off some
questions and gave me my pack. He walked
out with me telling me how great I was doing and reminded me of what's
coming. At that moment I could have
cared less about that because I was just so taken by how much he was immersed
in making me comfortable and encouraged.
He's so grown up and such an amazing boy. I have always said, "If I can raise Alex
to be as wonderful as Bill I will be the happiest mom alive". I think we have done that. I left there emotional.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTElF3KmCB8l2JXw0xLTquRHGo1nv5vm8geteujtYm4GvqLGTnK8knm3SPzWpwR3sFfJW9bxZF1UNwlNjcaR7m2w4xLXfG4wV34snCi2VnrSyE7638e2Cfk46cBStB_KFDufw5zJgVMjQR/s1600/Ronda+powerline.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTElF3KmCB8l2JXw0xLTquRHGo1nv5vm8geteujtYm4GvqLGTnK8knm3SPzWpwR3sFfJW9bxZF1UNwlNjcaR7m2w4xLXfG4wV34snCi2VnrSyE7638e2Cfk46cBStB_KFDufw5zJgVMjQR/s320/Ronda+powerline.jpg" width="213" /></a><span style="font-family: Calibri;">Making my way to the base of Hope Pass was a wet
trudge. It's swampy and the area
before the river crossing has pools of water you need to cross. There seemed to be way more than I remember. My feet were soaked and filled with
grit. The grind up Hope Pass is so
beautiful you have to remind yourself to work hard. It's
long and relentless but it seemed much easier than I remembered. I made okay time to the saddle but not great. They day had turned out amazing. There was no rain and barely a cloud in the
sky at that moment. This made the views on
top perfect. This is a really special aid
station. All the supplies are carried up
by Llamas who are now grazing in the open fields in the mountain's shadow.
Leaving the Hopeless aid station there is still a 15 minute climb before the
drop off. The descent off Hope Pass on
the back side is horrible! I didn't like
in 2007 and I wasn't a fan today. It's
too steep for me to run. The rocky boulder
sections need to be picked through and it goes on forever! It's only 3+ miles but it took me a long time. I was getting a little down and
frustrated. I am not sure why. I think it might have been just a low
moment. Physically I felt fine. My body was beginning to feel it but I was almost
at mile 50 so it should. The worst part
of the Leadville course is the road to Winfield. It's 3 miles long and we share the route with
all the crew. There is intense dust and
sometimes you are literally weaving between cars to reach the aid station. </span></div>
<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSklMhQ1_254ziFa_0Y3KwFH7xHiuqWT3ByE3usDr96j2zJWk36pRiP_SU_8NS82pNkBspNiKkzvpyp6wOH4SoHg15arV4ZxmsVaNHRxzGjN41PhupI8kmm9YIlN00qwLe_fTRpe-10mHs/s1600/Ronda+hope+pass.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSklMhQ1_254ziFa_0Y3KwFH7xHiuqWT3ByE3usDr96j2zJWk36pRiP_SU_8NS82pNkBspNiKkzvpyp6wOH4SoHg15arV4ZxmsVaNHRxzGjN41PhupI8kmm9YIlN00qwLe_fTRpe-10mHs/s320/Ronda+hope+pass.jpg" width="320" /></a><span style="font-family: Calibri;">I arrived at Winfield (mile 50) after 12:51:36 of running
time. I picked up Bill to pace me back
to Twin Lakes. It was time to let it rip
and go for broke. No more holding back
and no more being conservative. It
seemed like sub 25 was out of reach but I had it in the back of my mind. I would need to run negative splits and since
this course isn't any easier going back that might be crazy but maybe? We took off running really well down the
Winfield road weaving in and out of traffic.
As we made the turn onto the trail back up Hope Pass I told Bill to look
up at the bald spot. I said, "Were
going there". His response,
"Crap"! I told him to settle
in and let's focus. It was hard to stay
in a power groove because the narrow trail has 2 way traffic. I wasn't at all
frustrated but instead simply heavy hearted.
These folks coming down were chasing the cut off clock and many were
working so hard. It was easy for me to
pull over and give them the right of way. As we continued a glimpse of the
mountain would appear and we could see tiny dots above. Bill was cracking me up! Every time he would get a view of where we
were going he would blurt out some phrase of doom and the occasional bad
word. It had me laughing so hard I told
him to stop! I couldn't powerhike up
this thing if I can't breathe! We did
well but not great with time. At the top
I got a bee in my butt and just took off down Hope Pass. The trail was great
running and the grade was perfect for just blazing downhill. I was in the "let it rip" mode so
there was no more saving my quads. I ran
so hard and fast down this I dropped Bill and passed at least 12 people. I felt really good coming in to mile 60.</span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Back at Twin Lakes I changed my shoes. This was only the second time in all 25 100's
I have changed shoes. The water and grit
on the second wade fest was just not comfortable. I took the time to make the change and we
were off. I was ready to sew this thing up. Sub 25 was still a bit of a
stretch but I wasn't giving up yet.
Micheal and I ran well with a goal of getting to the next aid station
before needing a light. It was tight and
I pulled out my flashlight just before we arrived. I was suddenly hungry! This aid station was water only but the folks
manning it has some almonds and kindly shared some with me. I was fairly self propelled here. I didn't need much coaxing to move and I was
still watching my Garmin. The darkness
came and this is my favorite time in a 100.
There is something about being out there in the deep woods at night,
just a light and trail. The next aid
station seemed to never come. We laughed
at how time seems to just go and you feel as if you are standing still. All the while giving it all you've got. </span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">I felt low on salt. Like I needed some broth. I was craving real food and my stomach was
growling. At the next aid station I got
a strong cup of broth that had so much salt my tongue got that weird feeling
like it was swelling. I cracked up. Can I do anything in moderation? We left making our way to mile 73 where we
would see Bill. While running this
section I announced to Micheal that sub 25 was just not going to happen. There just wasn't enough time. I was okay with this. I thought I could still get sub 26. Micheal
informed me that my goal was Leadwoman
and not the big buckle. Even
though I knew this I was a bit deflated.
The relentless groove was gone as I pondered what seemed like
reality. Bill was ready and waiting at
mile 73 where I took only a small handheld to do the 5 miles of pavement to
Fish Hatchery. </span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">The weather gods had shined on me once again at
Leadville. Now in the wee hours of the night
I have only had a bit of rain and that was coming up the back side of Hope Pass
with Bill. Other than that I have been
in a tank top and shorts all day. They
sky was filled with stars so no rain in sight.
The air was comfortably cold and I was now in a short sleeve shirt. At Fish Hatchery I retrieved my pack with
everything I would need to get up and over Sugarloaf Mountain. Here I was again at the base of this false
summit festival. I gave Micheal my
rundown. Let's get up this thing with
intention, run hard down then heads down on the rocky horrible Colorado
Trail. I was ready to be done, felt good
all around and had accepted the fact that my big buckle was history. My new attitude helped get me up Sugarloaf
pretty fast. Seems this heads down, get
it done attitude served me well on all the events. Coming down the backside was
just not fun. I had a hard time finding my
groove on the rocky terrain. I was
frustrated because I wanted to run down fast.
I am not sure why I couldn't. In what seemed like forever we finally made
the turn onto Haggerman road and it was awesome to have legs left. We booked it down the gravel road and made
the turn onto the Colorado trail section.
I don't like this boulder filled 1.8 miles. It's was heads down move with serious purpose. I simply wanted off this trail before I had
even arrived. We busted tail on this and
Micheal commented on how fast we ran it.
</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiw05z8rVmiFJqEF10dc1OgBoenYNbfDKL3KZ-e4Tb7n1uqk96wCSfU6ngJUk_apaSS9PJCI_DgEzviUoxiHzhaIXhVBcNC8TsFtW1NNllQ82OeIz3FMa9MJfdS3NlLx1j7oQhOfF2KdI5i/s1600/Ronda+top+of+hope.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiw05z8rVmiFJqEF10dc1OgBoenYNbfDKL3KZ-e4Tb7n1uqk96wCSfU6ngJUk_apaSS9PJCI_DgEzviUoxiHzhaIXhVBcNC8TsFtW1NNllQ82OeIz3FMa9MJfdS3NlLx1j7oQhOfF2KdI5i/s320/Ronda+top+of+hope.jpg" width="213" /></a></div>
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<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">My Garmin had died a long time ago and I didn't even know
what time it was. Arriving at Mayqueen
with only 13.5 miles to go I asked Bill what time it was. He gathered my stuff and as I was leaving he
found his watch as yelled, " A little after 1:15". My brain quickly did the math. I yelled at Micheal, "Crap, I have a shot
at this". He looked at me a bit
skeptical and reminded me how the rolling technical terrain around the lake is
harder at mile 87. Still I had 3:45
minutes to cover 13.5 miles. This seems
so doable but it takes me 3 hours to do this section from the start and the
first 4 miles is downhill which means it's uphill now. I knew it would be hard but I wasn't giving
up without a serious fight. I could do this and with a new found goal and a
body I worked like dog. I pushed myself
hard running almost everything albeit slow at times. I am not sure Micheal thought this was
possible but he was encouraging. I kept
asking, "What time is it"? He
would respond and I would push harder. Still fueling like crazy I had my eye on that
big buckle. I drew energy knowing it was
reachable. We finally emerged from the
lake trail and with only 5 miles to go I knew this is where I could lose
it. The mild uphill grade from here the
finish is just mean. It's gravel road
but climbs steadily into the finish. At
this point my brain couldn't do math well and I was just certain I would blow
it. </span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Making that turn onto the pavement and seeing the finish
line 8 blocks away was intense. I still kept asking, "What time is
it"? I was suddenly overwhelmed
with what had transpired and Micheal pushed me hard all way across the red
carpet. I finished in 24:41. 19 minutes to spare and a negative split! I
was so emotionally destroyed. I bawled
like a baby in a strangers arms as she handed me flowers. A gift for finishing. I just could not stop crying. At this moment
my whole 2011 dream had come true. All my fears, all my goals, all my hard work
and my relentless pursuit couldn't have ended any better. I got the big buckle for the run just 6 days
after the 100M MTB race. I was thrilled! The camera crews immediately wanted an interview. I guess what's better filming
than having a grown woman bawl her eyes out in happiness? They asked me all the
right questions like, "Tell us about your support systems?, How does it
feel to be a Leadwoman?, What was your biggest challenge?. All this just exacerbated my emotional state
so I proceeded to bawl the whole interview. I sure hope they edit that out. </span> </div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">This was an experience of a lifetime! No doubt about that. I am so glad I took this
challenge on. I met some amazing people, got to engulf a whole new sport and achieved
something I have been thinking about since 2007 when I saw that burrow race in
the streets of Leadville Co. Leadville
is truly a magical place. The question
for me is, will I do this again in 2012?</span></div>
Rondahttp://www.blogger.com/profile/10832545114209221483noreply@blogger.com6tag:blogger.com,1999:blog-6426765907755945845.post-39990012782014710172011-09-02T06:31:00.000-07:002012-08-21T13:56:07.635-07:00Rondahttp://www.blogger.com/profile/10832545114209221483noreply@blogger.com0tag:blogger.com,1999:blog-6426765907755945845.post-19285498779839786922011-08-31T13:25:00.000-07:002013-08-12T15:20:43.306-07:00I am a Leadwoman! Part 1<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7Twed4wcc6DXlhDLJpWxx5gaph3-t6qosFdiarQ00-nZXOUAyMNLuFjn3Ql-cyEivVrHvX4lG_Pv9aD2mbhGOdKZMz-aS70Q8Oz_gPA7whNRd6ebKsbzAxjSIysECuuEyCt8PHnOXnjf3/s1600/00469-02-7212-lgjpeg.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 214px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7Twed4wcc6DXlhDLJpWxx5gaph3-t6qosFdiarQ00-nZXOUAyMNLuFjn3Ql-cyEivVrHvX4lG_Pv9aD2mbhGOdKZMz-aS70Q8Oz_gPA7whNRd6ebKsbzAxjSIysECuuEyCt8PHnOXnjf3/s320/00469-02-7212-lgjpeg.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5647501984103990578" /></a>This is a very late entry but my computer got sick and just got out of the hospital! She has a whole new hard drive. :) <div><br /><br /></div><div>I finished the Leadwoman events on Aug 21st. It may have been my biggest athletic accomplishment ever. Even morphing the Grand Slam of Ultra Running. Being able to pull off that mountain bike race under 12 hours given where I started was a huge success. I am really excited to have my name forever etched on that board. For some reason lots of people seem to think the MTB race isn't that hard or not as hard as the run. I am not in agreement. Now of course if you are purely a cyclist and don't run it would be easier but if your trying to do both I say the MTB is harder. Being on a complete adrenaline high, with a splash of fear and no time to coast makes for an intense 12 hours in the mountain's. I felt like I was on Mr. Toad's Wild Ride all day! The final 3 events of Leadwoman culminate in 7 days. The 100M MTB race on Sat. then the 10K on Sun. After 5 days of rest you get to run the 100M footrace. Here's my account of that action packed week.</div><div><br /><br /></div><div><b>Leadville 100M MTB Race: </b>With 1900 riders (201 woman) the start was my biggest worry. When I checked in on Thursday I noticed my number was in the 300's. The big news this year was seeding the start. With so many riders lining the streets of Leadville the start has been an issue. Fast riders mixed with slow riders and no organization made that first 10 miles tough and somewhat dangerous as riders jockeyed for position.</div><div><br /><br /><div>This year they seeded the field. Pro's up front and if you finished the race before you were seeded in that time block. New riders were in the back, period. For me being in back made me super concerned about making the first 4 hour cutoff. I stressed about that first 40 miles for months. I rode it so much I knew exactly what I needed to do. I needed to ride like I was dying then deal with my aftermath for the remainder of the race where I knew my years of endurance experience would pay. When I got a low number then saw Todd Janssen's low number I was pumped. They seeded all the Leadman competitors up front. This was such a bonus! However, that meant a fast and furious start for me. I would need to hang with the big boys and girls and not crash.</div><div><br /><br /></div><div> </div><div>The gun went off and I swear we were shot out like a rocket! Down the boulevard we went and I </div><div>was in a tunnel of riders. Their intense speed and force was pure drafting for me. I took the advice of veterans, "Pay attention to your 10 foot radius and nothing else". I tried to stay close to Todd who knew the ropes and most likely would take sympathy on me if I crashed bad. That lasted for about 3 miles then he was gone fast! As we rode the pavement making our way to the dirt I saw speeds of near 40 MPH! On a mountain bike that's hauling. I barely pedaled as my small stature created a draft tunnel like I have never experienced. When we hit the dirt the dust was unbelievable. I could see only about 10 feet in front of me. My mouth was immediately gritty and I knew my lungs were being filled with dirt. The drafting came to a screeching halt but the impact of mass amounts of people was intense. Now only 6 miles into this race the fast riders seeded in the back were making moves. I held my ground, elbows out with a firm and intense pedal stroke. I was trying disparately to get to the St. Kevins climb without sliding out or getting bumped out. This was hard. I was getting jostled a bit. Reaching the base of the climb watching all the riders funnel onto a 2 line narrow road was something out of a wildebeest migration movie. My strategy was stay to the right all the way up. I felt this was the best line. My biggest plan was to be strong! Not only physically strong but mentally strong. Not allow anyone to take my line and to not be forced off. If you are forced off your bike here your not getting back on for a long time. The funnel quickly turned to chaos. Some riders didn't gear down fast enough and couldn't ride causing a chain reaction of dismounts. Words flew as fast riders frustrations flared. I got behind a big guy and stayed within 6 inches of his tire. Barely looking up or around at other drama. Just catching it in my peripherals. Signals would make their way down the line, "slowing". Each person would repeat warning riders behind them. I got yelled at when I slammed my brakes. He says, "&%$%$ don't do that". My response, "If you are going to yell at someone you need to start at the front of the line". My braking was a save. A close call. At this point, on this climb, on this narrow 2 line track everything is a chain reaction. I was ready to be yelled at. I was mentally prepared so therefore all the drama rolled off me. It was way to early and congested for anyone to get all uppity. My work level was fairly intense on this climb because I needed to stay in it with this group which was fast. I made it all the way up Kevin's on my bike! Thanks to this seeding. My friends in the back who are very good riders were forced off due to the immense congestion and the chain reaction of one dismount. It's too steep to remount in most places.</div></div><div><div><br /><br /></div><div>Once at the top it was a fast and furious descent. For me, it was again a "stand your ground" type of ride. More riders from the rear were catching up and they were trying to get in position. I found myself forced to go much faster than I would have imagined. This was an incredible experience. One my friends once told me if you want to be a good MTBer you need to ride with faster people. They are right! </div><div><br /><br /></div><div><span class="Apple-style-span" style="color: rgb(0, 0, 238); "><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTE8frUehFBI_BWKL5TGLj2MOKOzZvbdze1VVM1dJlg9-i4kqfD4ABcprXBigXmx-Ov2dtt08afz3gRIq-8Jnhh_3tODguXbE6lc6eHK-LZGHX6vvNbnDShug-ljnuByHz6iJn1cbYzfEH/s320/Powerline.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5647499575430139058" style="float: right; margin-top: 0px; margin-right: 0px; margin-bottom: 10px; margin-left: 10px; cursor: pointer; width: 227px; height: 320px; " /></span></div><div>I made it to the first aid station in 55 minutes! Incredibly fast for me. During training, while riding for time and working really hard I got there in 1:10. I was pretty happy when I saw that. Now heading to Sugarloaf mountain and down powerline the riders were just starting to spread out. The paved decent of Kevin's was fast! Again I found myself in a drafting tunnel. That's such a weird feeling for me. I knew I needed to institute the same strategy getting up Sugarloaf. The final 3 miles to the summit is rocky and steep. I got behind a good rider. A very large man (a Navy Seal) and followed his lead. This is how I kept my line. I didn't allow enough room for anyone to cut in and believe me they wanted to. If you want to pass on this rocky steep section you need to have enough power to muscle over very rocky loose terrain. Then you need to get back in the line. I had guys trying to come around but I wasn't going to give up my position because that would mean a possible topple of dismount for me. If they wanted around me they needed to go around my steed (the Navy Seal) too. In order to do that they would have to muscle their bike over terrain for a much longer period of time and not many had the extra cardio capacity at this pace. My steed was a good leader too. He maneuvered around obstacles well. He wasn't super fast but steady and strong and deliberate. It was so perfect and he had no idea I tailing him. We got up the climb before I knew it. Now to infamous Powerline descent. LMTBer's talk about this descent a lot. It's steep, rocky, and slick but the biggest obstacle is the deep ruts. There is one good line down Powerline. Any other good line is shut down within a few yards with a deep rut. Some can be saved by correcting quickly but it's a risk. You can crash and it will be bad or worse you can taco a wheel then your done. The standard saying is, "You won't win your race by riding Powerline fast but you can loose your race or possibly your life". Last year a man almost died on Powerline. I got the pleasure of meeting him, riding with him and becoming friends with him. He was back after a year of serious rehabilitation. With all that said, riders seemed to have a respect for this descent and kept watch on other riders. With the exception of your occasional ass. As I made my way down I again chose the left line and planned to stay in no matter what! I had riders pass and they were incredibly patient. They would ask to pass, then wait for good time and I would slow giving them the line in front of me. About half way down in a nice train of riders we encounter our first ass. He comes flying down almost taking out a rider. The guys in front of me yells, "Hey, careful someone almost died on this last year, slow down". He rebuts, "FU, I don't need to ride to your sucky level"! Ok then! Karma.... bad. On the powerline descent there are 2 hills. Your flying down and you come to dip then have a steep but short climb.You need to be ready. Many weren't. They didn't know a hill was coming and weren't geared down enough to make it forcing them off their bikes. I knew it was coming and began preparing when I looked up and saw a sea of dismounted riders. I knew I would be off my bike too because I would reach the pack before they would be out of the way. No skin of my back.</div><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg61seZ21bclsT1h6UEm9wqbXQwLsg89DjiA6m4cOmRTJbOLw5ob4ZTxBsVJD25Tn1DhfUNSjNqP2-wWn9d7YsrPmNMkIVFVWNg-ZP2YoHcVKMKUBlpu83W7LEIr29fvPxEere8IynDOTOf/s320/00469-01-1986-lgjpeg.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5647497545883975842" style="float: left; margin-top: 0px; margin-right: 10px; margin-bottom: 10px; margin-left: 0px; cursor: pointer; width: 214px; height: 320px; " /><div>I just geared down to start climbing slowly hoping I might be able to stay on. The guy behind me sighs and yells, "Pedal, your never going to get up this in granny gear, they let too many yahoo's in this race". I say, "That means you!, where do </div><div>you think we are going to go?, look up". He's pissed and I run up the hill with my bike, remount and ride. He tries to get around me as a monitor on the course is standing in the middle yelling, "stay left"! I was on the left because I knew I needed to be. He ignores the monitor, takes the right lane that quickly ends up in a 3 foot rut. He tries to save it, yelling all sorts of stuff as his rear wheel slides into the ditch. See ya!</div><div><br /><br /></div><div>Now 23 miles into the ride and I feel really good. I was looking forward to this moment. The start, St. Kevin's, Sugarloaf Mtn and Powerline descent are all history. I am still in one piece, my bike still works, I only got yelled at 3 times and I am way ahead of schedule. 17 miles to the first cutoff and at this point I already know I got this. Bill wrote, "Lead on my left calf and Woman on my right calf". I got a lot of atta girls because of that. I also think it gave me a bit of relief from getting trampled. There seems to be this idea among the MTBers that running 100 miles is nearly impossible. They really respect the fact that anyone can possibly do that. I on the other hand feel the same about them. The 100M run was going to be my day of celebration! Today it was intense focus. I heard this said many time, "Leadville 100MTB isn't technical". Next time I hear that they might get slapped! It's not as technical as single track rocky terrain but I feel the speed at which you need to ride this course to make the cuts changes everything. In addition, the number of riders makes the race course crazy. It makes this race technical. There's no time to rest and you need to be one your game the whole time pushing. In the 100M run I get to walk, I get to daydream and I don't have to worry about crashing to my death or anything like that. Of course this is all from my point of view :).</div><div><br /><br /></div><div>The speed zone isn't exactly what I would call a speed zone. The mild grade takes it's toll. I pushed and pushed here. I felt amazing and on occasion got a bit too comfortable. Like when I pulled my water bottle out started drinking right before a sharp, rocky descent. It came quick, as does everything at 15 MPH and I wasn't ready. I needed both hands to keep my bike steady over the rocks and mild ruts. My rear shocks were locked out and I couldn't get the bottle back in my shirt. I almost lost it but corrected. My bottle dangling in my teeth. I came to the bottom, gave myself the wake up slap and gathered my composure. You need to be 2 steps ahead of what's coming. There is no "on the fly" for me. I am not that experienced. All changes and modifications need to be pre-planned. Things like fueling, gear changes, shock adjustments and any big moves like passing or changing lanes all need to be planned.</div></div><div><div><br /><br /></div><div>I blew through the 40 mile cutoff mark in 3:10 and onto my crew over the hill before the big climb to Columbine mine (the high point at 12,500). My bike needed help. The dust had accumulated big time on my chain and it was grinding bad. I couldn't stand to hear it. It made me feel like the chain was going to snap at any minute. One heavy gear change or poor pedal crank and I swore it was going to snap. At my crew point they cleaned my chain and re-lubed running through all my gearing. This took a few minutes but was well worth it. I knew I would need my bike in full working order up and down Columbine. I on the other hand felt amazing. My body felt completely fresh and mentally I was over the top excited. The stress of not making the 4 hour cutoff was long gone and I had room to spare. While they lubed my bike I took a wet rag and wiped off my face. I was blown away by how much dirt I had on me. My body was also covered. It was time to go. I decided to settle in for the long ascent up Columbine. The leaders were already coming down and at speeds that I can't even comprehend. This 5 mile climb starts steady, get steeper and rockier as you go. It was imperative that riders honored the right and left side traffic. Just like a car.</div><div><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaUZXttbHTde80MH5VbtZ2aXU7MJM-RWHLjJZx-umz9nos4TawsTG3c6bL5FQLWXS8i0nTKm9PEwiwv56NsdSMhdir0ZtfAzjCe_KZM1dJTRWO7ULnxGSUk704j89xgKY08d99UA9bx27E/s320/Dam+Aid.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5647500945245322626" style="float: left; margin-top: 0px; margin-right: 10px; margin-bottom: 10px; margin-left: 0px; cursor: pointer; width: 320px; height: 193px; " /></div><div>If you swerved over into the other lane you were going to get hurt. The people descending were riding more towards the middle of the road in order to make the turns without skidding out. That meant the uphill traffic needed to keep a tight line going up. I didn't expect this. I just assumed we would be way more spread out but with 1900 riders this was spread out. There was some passing ability here but once you got up 3 miles it was too tight. When we arrived above treeline I could see miles of single track riders. It was quite a sight. Once I saw that I knew I would be forced off much earlier than I expected. I got a bit stressed about time. It gets very steep and everyone was walking their bike up. I got behind a tandem. Again, signals were given, "slowing", "dismount". This was super helpful. Walking your bike is a grind. It's really slow and just plain hard. The shoes have such a drop heel and pushing a bike is awkward. Anytime you can ride it's better. Gettting started on a hill is a skill and I am actually pretty good at it. However, there were a couple of times on Columbine when I had problems. A rider behind me gave me a shove to help me get going. I helped another. It was a very nice change from our Kevin's ascent. Folks were getting tired and many having issues with the altitude. There were lots of collapsed riders with painful looks of defeat on their faces and mostly just spent. It was interesting to see this. It was like you could see inside their minds and feel their disappointment. It was as if they knew it was over already. I wondered why? I now know. It was over for them. There simply is not enough time to have a moment like that in this race. The clock is ticking and you still have 50 miles to ride. You have to keep moving! Finally at the summit of Columbine. What a beautiful sight. The view is amazing and the weather was awesome! No rain, no clouds and the breeze was mild.</div><div><br /><br /></div><div>The decent down Columbine made the Poweline descent feel like a tea party. I was shocked at how scary and out of sorts this descent was for me. At the top riders are still coming up and it's narrow! There are sections I dismounted and walked down at training camp but I couldn't do that today. Riders were on my butt so fast I felt like road kill about to be eaten. They seemed slightly out of control and I had no option but to ride down. With such tight quarters at times I felt like my handbar was going to clip a rider coming up. Some riders who were walking up would occasionally pull out to pass just to be yelled at quickly to get out of the way. Riders who wanted around me weren't patient but I held my ground on the steep 1.5 miles. When I got down to the split I pulled off to take a moment. I was really shook up and needed a chance to get some water and gain composure. The worst of it was over but I knew the remaining descent was going to be fast and slick. I also knew I needed to ride just outside my comfort zone so I didn't cause any bad accidents. I was riding down this at about 25MPH which for me seems fast but everyone I passed going up rode by me like I was standing still. My arms ached and my hands were on the verge of cramping from griping and braking. My brakes were screaming and I knew they were hot. Seeing my crew at the base of Columbine was the best! I was shaking all over though. Standing on your bike for that long is work too but mostly I was emotionally spent. More chain lubing and I am off.</div><div><br /><br /></div><div>The final chapter of this race. 40 miles to the finish and 2 climbs left. I leave in high spirits but began fueling like crazy. Coming downhill makes fueling hard for me. I need both hands on the steering and don't feel comfortable enough to take one off to get fuel. Riding through the Twin Lakes aid station is like being a rockstar. The whole area is filled with spectators and they are on fire, cheering and yelling your number. Since there are not many woman I felt like I got the royal, you are amazing, oh my gosh look at her treatment. When you depart Twin Lakes you are filled up! You feel like you can do anything! With that jolt of energy I rode back through the speed zone on cloud nine. My energy level was high. I made my way up the hill and back onto the dirt followed by 3 woman all wearing the same kits with the same bike. They had a leader too. A guy who was pacing them. They must have been a racing team. They gunned for me and I played along. For a brief moment I felt like a real MTBer. I was now being chased! I let them go and tucked in. I rode with them looking back at me over and over. This was sort of intense and fun. I was in no way intending to get caught up in this but I couldn't help myself. I felt really good and had plenty to give so overtook the group and when we hit the single track climb where I knew I could drop them. Relatively speaking I found myself to be a better technical rider than the ones around me. I think it's because I have never been on a road bike and many of the LMTBers are road cyclist. The stuff I have learned on is very rocky, narrow and muddy. </div><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjV14SVSAOje0U81Vr_gTWJrqHo0Y6_ztubKrtCcWLZ-OXM8UR40VneYuFCPUc9_cHs_mCS0Mck-E4kBrDiHuGe88GJXAO_7vB0fVu6woVcFFADO0aAiyuq-NHpV8zuJTgfFl9XDlblwgos/s320/DSC_1095.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5647500954454297330" style="float: left; margin-top: 0px; margin-right: 10px; margin-bottom: 10px; margin-left: 0px; cursor: pointer; width: 320px; height: 212px; " /><div>When we hit the single track I had fun. I rode up this hard with the pack on my tail. Their lead guy pulled in front but I pushed him. When we reached the top he looked back to find his girls a quarter mile behind. He pulled over, said, "nice riding" and waited for them. That was quite a boost for me. At that very moment I felt like I belonged in this race. </div><div><br /><br /></div><div>Coming back into Pipeline (mile 73) I was anxious to see Brian and Alex. My pack would be waiting. Filled with everything I might need for the Sugarloaf climb. This was going to be an icky climb. I knew there would be lots of hike a bike time, it was super steep and hot. My mental plan was to kick back, keep my head down and grind it out. I would ride what I could. I envisioned entering a work load that would leave me breathless as I hiked my bike up. I rode into pipeline and no crew. I look around, no crew. I continue onto the road where other crews were staged thinking maybe they are there, no crew. I stop and gather myself. I know I have 2.5 hours before I see Bill or the next feed zone. I know I have to get up and over Sugarloaf. I have two empty 10 oz bottles and no gels! That's not gonna do. I stop and ask if anyone has water they can spare. Immediately 2 other crews sweep me up, fill my bottles, lube my chain, bring over a ton of gels and feed me. They were so sweet and incredibly generous. They wanted to sponge off my face and rub my shoulders. I left knowing I still could not make it on 20 oz of water. I also knew there would be tons of spectators at the base of Sugarloaf. I drank one whole bottle and a bit of the other while riding the 5 miles to the base. Just before I plunged into the Sugarloaf base I stopped again and spectators took care of me. They filled up my bottles and off I went. The climb was exactly what I expected. It felt steep, hot and endless. I plugged away with everyone else. Now chasing the clock. My mind wondered to the impossible. I reigned it in. I had plenty of time but at that moment I felt worried. Spectators lined the mountain and offered words of encouragement and the occasional beverage. Riders were splayed out on the sides, sweating and breathing hard. The altitude had taken hold of many. Their dust filled lungs were burning and the sun was pretty intense. When I started to walk my bike the sweat just poured. The natural breeze was gone and I was left with buckets of water running down my face, back and legs. Sugarloaf is brutal. It has 7 false summits. I knew this so I let it go, many couldn't. It was frustrating and slow. Finally reaching the top after 1:15 of slogging my bike up I found some shade. Weaving in and out of the shade while riding the final bit of climb was glorious. Then came the descent. That rocky loose 3 miles we climbed up is now the downhill. I must have said, "I love you" to my bike 30 times as it rattled and rolled over things. I was pleading for it to hold up. Less than 20 miles to go and all I wanted was no mechanical issues or flats. I was nice to my bike on this descent. Trying to take the big rocks and drops slow and steady. I was also getting mushy. My limbs were fatiguing and I at times I felt sort of unstable and less able to adapt quickly to terrain.</div><div><br /><br /></div><div>Finally onto Haggerman Pass. A well maintained gravel road. It felt like pavement compared to the others. I was hauling feeling so inspired and free. It was almost over and I overwhelmed with happiness as I made the turn onto the paved road for the final big climb. Just as I turned onto the road I see Bill. He wasn't supposed to be here. Stress filled his face. I look at him puzzled. He screams, "Are you okay"? I slow and come to a stop. Apparently the website was no help, I missed Alex and Brian at Pipeline and for he knew I was lying in a ditch taking my last breaths. He was completely freaked out. All the while I was on a such a high I forgot I hadn't seen any of my crew since mile 60. He gave me a small bottle of water and I left for the final Feed Zone at Carter Summit (mile 87). The climb to Carter Summit is on pavement. It's hot and long. Not too steep but enough to make you want to cry at this point. At the base I came upon the Lifetime Fitness crew who were just there to cheer on riders. I saw some familiar faces and got lots of "atta girls" plus a shove up the hill which gave me a bit of help. Somewhere I found my fourth gear and rode up to Carter Summit averaging 7.1 MPH! I passed at least 22 people. My tattooed calves gave me so much support, "Go Leadwoman". With every word of encouragement my pedal stroke grew stronger. Arriving at the final Feed Zone knowing I have more than enough time to make this was most likely one of the most memorable moments of this series. The vision of Bill and Johanas and their words, "see you at the finish" could be replayed over and over and I wouldn't grow tired of it. With just a bit of climbing left, a huge downhill and the final push on the boulevard the LMTB 100 was coming to close. During training it would take me about 1:30-1:40 to do these final miles. I had 2+ hours left. I did this in 55 minutes! That famous Leadville saying from Ken, "Your better than you think you are and can do more than you think you can" couldn't be more true!</div><div><br /><br /></div><div>I had tons of energy. Pure adrenaline must have been pursing through my body. I used every bit of it. As riders were forced to dismount on the final grunt climbs I could power out of the saddle and grind it out. Coming to the final descent of the race I kept telling myself to not get cocky and crash. Keep it in control and pay attention. Just as I finished my internal lecture a guy comes flying down, yells, "coming on your left". He forces me off course and I brake coming to a screeching halt about 2 feet from a tree! The guy behind him asks if I am okay, rides off and yells at the guy for being reckless. I wasn't too pissed but felt it would be appropriate for me to try to dust him up the boulevard. He was way gone on the descent and out of my sights. Coming off the final descent and making my way to the boulevard and only 5 miles to go. I take the turn onto the boulevard and settle in for the final 4 miles of gravel road. This mild uphill grade is horrible in the 100M run and not much fun in the bike either. Riders were spent. Spinning with very little left to give. I was able to ride out of saddle. Mashing like a crazy person. I had plenty in the tank and couldn't wait to ride that red carpet. I caught Mr. Tree Pusher and passed him like he was standing still. It felt good. I don't know why but it just did. If I was 10 I would have stuck my tongue out at him but I am 44 and have a bit of maturity. However at that moment I wasn't demonstrating much. :)</div><div><br /><br /></div><div>Crossing the finish line in 11:13, fully in tact, bike still working, no crashes and no flats was incredible. What's better is I had a thrilling day! From the minute the gun went off all the way to finish was just an indescribable experience. I really had to, "man up" emotionally. Physically I felt confident but I am no stranger to mental/physical connection. This is a boys sport. The numbers prove that. There is really no room for sissy's and I can be a real, "girl" complete with pink bows in my hair! I had plenty of pink flowing but I held my own here. Not only that but I felt confident and didn't once feel like I didn't deserve to be there. </div><div><br /><br /></div><div>Event #3 was now in the books. Tomorrow would be the 10K then 5 days to prepare for the 100M footrace. Right after the finishing I was already thinking about recovery. Two 10lbs bags of ice were waiting for me. I ate, took an ice bath, then ate some more. The next morning were awards and it was longest awards ceremony ever! With so many riders and individually calling them up it seemed to last forever. It got incredibly hot inside the gym. A nice warm up for the 10K! I planned on running easy at the 10K. I had no reason to push myself and just wanted to recover from the MTB race. I ended up running a few Leadman competitors and we chatted the whole time. It actually felt pretty good to run. It took about 3 miles before my legs figured out there is not saddle to sit on. :) I ran the 10K in 58 minutes. I actually felt this was a fast time for the course! I was the first Leadwoman to cross the line :). Back home for another ice bath and begin planning the 100M footrace.</div></div>Rondahttp://www.blogger.com/profile/10832545114209221483noreply@blogger.com11tag:blogger.com,1999:blog-6426765907755945845.post-56623909018218030862011-08-03T06:53:00.000-07:002013-08-12T15:20:43.322-07:00It's a wrap!<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJs5UBubqPhoIoErvMO6N-MkvFVhJahWOVQ6FemF0lwZY4MC6nCYiXw80WTFKcltHZpWQmX5OZooOM7biJPdrZmEEfjVWoVpUMeUlboavC7amNGZzWEr_b_9iPGcblNEUvupXpX_8tCWgE/s1600/DSCN0154.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 320px; DISPLAY: block; HEIGHT: 240px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5636646898761075442" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJs5UBubqPhoIoErvMO6N-MkvFVhJahWOVQ6FemF0lwZY4MC6nCYiXw80WTFKcltHZpWQmX5OZooOM7biJPdrZmEEfjVWoVpUMeUlboavC7amNGZzWEr_b_9iPGcblNEUvupXpX_8tCWgE/s320/DSCN0154.JPG" /></a> <br /><div>It's all done. No more training! It's been a long journey of discovery and I am pretty excited to see how it unfolds. From not knowing how to clip my feet into a bike in October to now jumping it over obstacles has been an experience. A wild ride to say the least. It's hard for me to even express how much things have changed. How much I have learned about mountain biking and about myself. Trying to balance ultra running the endurance mountain biking has been interesting. Feeling lack luster on most of my footraces and watching my speed (the little I have) suffer. There have been changes everywhere. From my fitness, to my body and most of all my confidence. I joke about being sore somewhere for almost 11 months as my body adapts to the aggressive nature of MTBing to the cathartic motion of trail running. This might have been the biggest test of perseverance I can remember. Staying present and not giving up on the bike when I know I can go back to ultra running, something comfortable. You absolutely can teach an old dog new tricks!</div><br /><br /><div>At times this has been incredible frustrating but at other times incredibly rewarding. Letting go of all my paradigms about my athleticism and opening myself to failure (over and over). Not trying to prove I belong because I can run 100 miles but banking on that to get me through has made me better. It's given me even more appreciation for the strength ultra running has given me. The mental strength so stay in it not matter what. This has been very humbling and I love those kinds of experiences because they remind me there's always more. The other night after watching the 2009 MTB race Alex said, "Mom I and really nervous for you". I immediately thought he was worried about me getting hurt so I assured him I would be careful. He said,"No, I am worried you're not going to make it and we will all be a mess, we will all be bawling our eyes out". </div><br /><br /><div>With only a bit over a week before I line up with 1800 other MTBers to complete the toughest 100M MTB's around I am full of emotions. I will be fighting cutoffs all day and it's been along time since that has happened. Worrying that all the hard work, investment of time and money could be done in 4 short hours is a real possibility. I have sat for many hours with this. From the time the gun goes off I will be fighting for my line on the trail and working near threshold on the climbs. Then I must descend with speed and determination. I will need to ride down the infamous powerline (sugarloaf as we, runners, know it) at least 12 miles per hour. Then I need to rush through the speed zone, skipping the pipeline aid stop and reach mile 40 in 4 hours. I seriously can't afford one bad crash or any mechanicals. Once I reach that hurdle I have 3 more cutoffs to fight. With already 5,000 on my wheels I have another 8,000 to go in 60 miles. That includes at least 2 forced dis-mounts. The first at the top of Columbine (the high point) and the trudge back up the face of Powerline. I am banking on my experience dealing with pain and enduring to get me through the back half. </div><br /><br /><div>There is no getting around the facts. I will be on edge for 12 solid hours. Trusting my bike to ride over and down things at speeds I am not comfortable with but need to embrace. I have decided to plunge in this with a positive but aggressive attitude. I can't start this race with a "I might not make it" attitude. I can not be hesitant and I can not be weak mentally. Instead I have decided to give it everything I've got until they pull me off. To take each section as it's own small XC race. I have given this endeavor everything I could. I have left nothing on the table so I have no regrets. I am actually excited to experience it. There is a reason only 6 plaques on the board of over 100 are woman. Becoming a Leadwoman is hard. Riding this course in 12 hours is damb hard and makes the DNF sheets for a 100M footrace look short. Whatever this outcome I love MTBing...<a href="http://vimeo.com/14871301">Watch this!</a></div><br /><br /><div>The next day I get to run or should I say get through the 10K. After that I have 5 days to pull myself together and run the 100M footrace. I am actually looking forward to that day. I know it won't be my best Leadville performance but it will be a great day to get lost in all that has happened. I want to spend the day reliving and daydreaming about all that has gone into this goal. I have gotten a year of amazement and I want to give it the emotional time it deserves. To cement it in my memory. I want to dream and think about what's next. I am also looking forward to that familiar feeling of running 100M in the mountains. If I can get that all done my name will be added to the board of Leadmand and Leadwoman and that will be so awesome!</div><br /><br /><div>It's been another year of pure joy. </div>Rondahttp://www.blogger.com/profile/10832545114209221483noreply@blogger.com12tag:blogger.com,1999:blog-6426765907755945845.post-81105418166944942592011-07-11T15:35:00.001-07:002013-08-12T15:20:43.334-07:00Leadwoman Event #1 and LMTB Training Camp!<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVatgEXcAOelbkQWzx82mNrW5lQH_5oRKq_5hElWBHnFLwiFY9KxqYaYcDoy-mw_xxKSgRbi6u8EWSmm-p9WdjmiZDXVKrOgj27heYqt7n-uoq2TXt9cprZ7lC-4iFYMNMSTFsC2aC14bc/s1600/Ronda+finish.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 300px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVatgEXcAOelbkQWzx82mNrW5lQH_5oRKq_5hElWBHnFLwiFY9KxqYaYcDoy-mw_xxKSgRbi6u8EWSmm-p9WdjmiZDXVKrOgj27heYqt7n-uoq2TXt9cprZ7lC-4iFYMNMSTFsC2aC14bc/s320/Ronda+finish.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5628227221670835234" /></a><p class="MsoNormal">Leadwoman events started out perfect with the Leadville Marathon.<span style="mso-spacerun:yes"> </span>It's the first <span style="mso-spacerun:yes"> </span>event of the series and it went off without a hitch. I'd given this race absolutely no attention.<span style="mso-spacerun:yes"> </span>I didn't even </p><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8ymXNbMEfE3hZBfVnyKq3fEjSOruW6QwHy0arfMLBnKvTe_y3atz76QWjfeDA-pkVcvdgYYwXFk5uCGdNtkYAPZMCmRwgci558tmfNEU51sQ_xbNSN1htAbNnxmWsSBcpBO33-cl1TOW5/s320/Ronda+1.jpg" style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 300px; height: 320px;" border="0" alt="" id="BLOGGER_PHOTO_ID_5628227662225931986" /><p class="MsoNormal">look at the information until Thursday.<span> </span>One glance at the profile and time cutoff I felt nervous.<span style="mso-spacerun:yes"> </span>Please! How can a marathon put me in that frame of mind, nervous and self doubting. Seems fairly ridiculous now but I suppose my demeanor was as result of feeling anxious because it's all starting.<span style="mso-spacerun:yes"> </span>The hard work is basically done and now I need to execute.<span style="mso-spacerun:yes"> </span>I am finding this to be a weakness.<span style="mso-spacerun:yes"> </span>I love the prep.<span style="mso-spacerun:yes"> </span>The dreamy part of planning an outcome.<span style="mso-spacerun:yes"> </span>Preparing your body for the event is always my favorite part.<span style="mso-spacerun:yes"> </span>Watching and feeling the changes all the hard work brings.<span style="mso-spacerun:yes"> </span>The transition from preparation to execution is something that does not come easy.<span style="mso-spacerun:yes"> </span>It feels like a lost space.<span style="mso-spacerun:yes"> </span>A space I am not sure how to manage with confidence. Once it all gets going I seem to find my mojo. That is a good feeling. <span style="mso-spacerun:yes"> </span>I wonder if my pre-event start mood is a conservative, you never know what's going to happen default. Never be too confident.<span style="mso-spacerun:yes"> </span>I am not sure this is a good quality.</p> <p class="MsoNormal">We arrived in Leadville mid day on Friday the day before the marathon. On the drive I tried endlessly to convince Bill to drop down to the half.<span style="mso-spacerun:yes"> </span>I was really worried about how the altitude would treat him.<span style="mso-spacerun:yes"> </span>Coming right from Europe and an extremely stressful work trip had me concerned for him.<span style="mso-spacerun:yes"> </span>He pretty much ignored me.<span style="mso-spacerun:yes"> </span>When we got to Leadville and he saw the finishers medal his eyes lit up and there's was no negotiation.<span style="mso-spacerun:yes"> </span>He was doing the marathon.<span style="mso-spacerun:yes"> </span>It's a cool trinket.</p><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidl4ZCBFcJYlJ-BB366EurfQhQv612UcBSmYumbogaChSi1Jcgw57vNDW85SJTiZ5v8D6y2_lm_2elTq-GYsXsUg5irP5bgNGtNjL63PiiTcDNiamnqiHrLPZf5djbo0p2HsvoAuwtgS9w/s320/Bill+Mosquito+Pass.jpg" style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 300px; height: 320px;" border="0" alt="" id="BLOGGER_PHOTO_ID_5628227328372718482" /> <p class="MsoNormal">The day was beautiful, the terrain rugged and the scenery amazing.<span style="mso-spacerun:yes"> </span>I took it really easy and any time I felt my lungs stress or a mild dizziness I pulled back.<span style="mso-spacerun:yes"> </span>Once I made it to the turn which was the high point at <span style="mso-spacerun:yes"> </span>13,300 feet I felt great.<span style="mso-spacerun:yes"> </span>I picked up the pace a bit.<span style="mso-spacerun:yes"> </span>I finished in 6:02 which thrilled me.<span style="mso-spacerun:yes"> </span>I was 3rd 40+ year old and 3rd Leadwoman.<span style="mso-spacerun:yes"> </span>Not bad given the effort.<span style="mso-spacerun:yes"> </span>This finish left me gitty and more excited for the other events. The altitude was there but not debilitating. My body was fine and I had no aftermath.<span style="mso-spacerun:yes"> </span>Not even sore quads!<span style="mso-spacerun:yes"> </span>Bill was impressive.<span style="mso-spacerun:yes"> </span>When I saw him heading up to Mosquito Pass he looked really good and was feeling awesome.<span style="mso-spacerun:yes"> </span>I am always impressed with my amazing husband.<span style="mso-spacerun:yes"> </span>He can do pretty much anything and does it with the up most strength.<span style="mso-spacerun:yes"> </span>This crosses all parts of his life.<span style="mso-spacerun:yes"> </span>He felt really good too and with his non-existent training I was blown away.<span style="mso-spacerun:yes"> </span>One event down!</p> <p class="MsoNormal">LMTB Training Camp:<span style="mso-spacerun:yes"> </span>Bill forwarded me an email he received from the Leadville Series Website.<span style="mso-spacerun:yes"> </span>It was about a training camp for the Leadville 100M MTB Race.<span style="mso-spacerun:yes"> </span>He asked why I wasn't doing this?<span style="mso-spacerun:yes"> </span>I didn't even know about it.<span style="mso-spacerun:yes"> </span>While we were hanging out after the Marathon we drove</p><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCFvIYax9rukOJBog74fT1FmBYg8B-HSyHLjyXHg3T3OFcP0nGb_WdpzgDRzeX4AQZic400IGF2Xkd6-id436eR4L3vdcjDcfW2iGlw-rzTotEMcJru3uSGCWo3FpHz7nWSAdeyHUfcz9l/s320/IMG_0712.JPG" style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 320px; height: 240px;" border="0" alt="" id="BLOGGER_PHOTO_ID_5628228118008815138" /><p class="MsoNormal">both the 50M and 100M MTB courses.<span style="mso-spacerun:yes"> </span>I got increasingly freaked out.<span style="mso-spacerun:yes"> </span>The climbs were grueling and even my Rover didn't like inching up the rocky hillsides climbing St. Kevins and the top of Columbine!<span style="mso-spacerun:yes"> </span>That night had some sort of nightmare about the MTB ride.<span style="mso-spacerun:yes"> </span>Bill woke me up. I was sweating and ranting about altitude. That pretty much cemented my need to go to the training camp.<span style="mso-spacerun:yes"> </span>Bill insisted.<span style="mso-spacerun:yes"> </span>I am not sure if he was trying to get rid of me <span style="font-family:Wingdings;mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin;mso-hansi-font-family:Calibri;mso-hansi-theme-font: minor-latin;mso-char-type:symbol;mso-symbol-font-family:Wingdings"><span style="mso-char-type:symbol;mso-symbol-font-family:Wingdings">J</span></span>.<span style="mso-spacerun:yes"> </span>After a couple of days in Leadville we all headed to Beavercreek where Bill had a huge work event.<span style="mso-spacerun:yes"> </span>The camp was to take place Friday and Saturday.<span style="mso-spacerun:yes"> </span>Co-workers of Bill's whose family was also in Beavercreek offered to take Alex zip lining and MTBing while I was at the camp.<span style="mso-spacerun:yes"> </span>With him taken care of I called the camp director and asked if I could get a last minute spot.<span style="mso-spacerun:yes"> </span>I headed back to Leadville for what would be the most incredible MTBing experience ever.</p> <p class="MsoNormal">The camp was full of LMTB 100 veterans willing to share their wealth of information.<span style="mso-spacerun:yes"> </span>All the guides had over 7 finishes with a few going for number 15!<span style="mso-spacerun:yes"> </span>These folks know how to finish this race.<span style="mso-spacerun:yes"> </span>We were broken into groups based on our predicted finish time.<span style="mso-spacerun:yes"> </span>The cutoff is 12 hours.<span style="mso-spacerun:yes"> </span>I chose the 11-11:30 group.<span style="mso-spacerun:yes"> </span>I actually think I will be very close to 12 but wanted to give myself some room and be pushed.</p> <p class="MsoNormal"><b>Day 1</b>:<span style="mso-spacerun:yes"> </span>We rode 60 miles, the first and final 30 of the race.<span style="mso-spacerun:yes"> </span>This takes us up and over St. Kevins and up and over Sugarloaf and down into the Pipeline aid station.<span style="mso-spacerun:yes"> </span>We then retraced our steps.<span style="mso-spacerun:yes"> </span>That meant we needed to ascend the legendary Sugarloaf climb.<span style="mso-spacerun:yes"> </span>This did not disappoint and neither did its descent.<span style="mso-spacerun:yes"> </span>I <span style="mso-spacerun:yes"> </span>followed our guide down Sugarloaf and asked him to give me all the advice he felt I needed.<span style="mso-spacerun:yes"> </span>This was awesome and removed almost all my anxiety.<span style="mso-spacerun:yes"> </span>I heard this quote many times on day 1.<span style="mso-spacerun:yes"> </span>"You will not finish your race because your descended Sugarloaf fast but you could very well lose your race on that descent".<span style="mso-spacerun:yes"> </span>After I did it I could completely see the point.<span style="mso-spacerun:yes"> </span>This is a rugged, rutted, steep, slick descent with almost only 1 line down.<span style="mso-spacerun:yes"> </span>If you taco a tire or take a bad fall if could be over.<span style="mso-spacerun:yes"> </span>The climb back up Sugarloaf was hard and it will be even harder after 80 miles on your legs. <span style="mso-spacerun:yes"> </span>Some of it is ridable but there is a good section of hike-a-bike.<span style="mso-spacerun:yes"> </span>Hiking your bike up a steep rocky climb is really hard!<span style="mso-spacerun:yes"> </span>It hurts my calves and pushing the bike leaves very little use of the upper body to help propel you up.<span style="mso-spacerun:yes"> </span></p> <p class="MsoNormal">I crushed this day leaving my group and catching the faster groups.<span style="mso-spacerun:yes"> </span>Mostly because the Mosquito's were so bad I didn't stop for long. Finishing day 1 was incredible.<span style="mso-spacerun:yes"> </span>The level of athletes I was surrounded by were inspiring in all their stories and advice.<span style="mso-spacerun:yes"> </span>Once finished I headed straight to the store for a 20 lb bag of ice to prepare myself for the next day. Bring on the ice bath. After a wonderful dinner provided by the camp and the amazing speakers I was pumped to see how my body would respond to day 2.</p> <p class="MsoNormal"><b>Day 2</b>:<span style="mso-spacerun:yes"> </span>We left with another police escort from the headquarters making our way back to Pipeline where we would pick up the course again. Today we do the final portion from Pipeline to Columbine and back.<span style="mso-spacerun:yes"> </span>Columbine is the biggest longest climb on the course taking you to the highpoint at 12,200. This climb is about 5 miles and 4,000 feet.<span style="mso-spacerun:yes"> </span>Not many breaks and the top is very rocky and steep.<span style="mso-spacerun:yes"> </span>This will be a hike-a-bike section for me. <span style="mso-spacerun:yes"> </span>I was anxious to see how much of it I could do before dismounting.<span style="mso-spacerun:yes"> </span>We started fast (this seems to be a theme) and I am seeing speeds on my bike I have never rode.<span style="mso-spacerun:yes"> </span>Upwards of 35 MPH on my MTB is not a comfortable pace for me but I don't have choice or I will get crushed.<span style="mso-spacerun:yes"> </span>I hung in the middle of the pack and forced myself to focus with relaxation letting the bike carry me, not fight it. This is mental ache for me.<span style="mso-spacerun:yes"> </span>A constant brain/body conflict!<span style="mso-spacerun:yes"> </span>I was feeling good physically and actually excited to see how I preformed compared to the group.<span style="mso-spacerun:yes"> </span>I rocked!<span style="mso-spacerun:yes"> </span>First girl to summit columbine and was strong.<span style="mso-spacerun:yes"> </span>Emotions bubbled up big time as I saw the summit and was still on my bike with some reserves.<span style="mso-spacerun:yes"> </span>The leaders came rushing by and I got a ton of atta girls which meant a ton coming from those athletes.<span style="mso-spacerun:yes"> </span>Tears began to fall and my grin was no doubt wide.<span style="mso-spacerun:yes"> </span>I got to the top and exchanged some high fives with a couple of guys.<span style="mso-spacerun:yes"> </span>We began the descent!<span style="mso-spacerun:yes"> </span>The top portion was so steep and rocky I thought about dismounting.<span style="mso-spacerun:yes"> </span>I held on to it and trusted my bike who never lets me down.<span style="mso-spacerun:yes"> </span>My hands ached really bad and we just started coming down this 5 mile beast.<span style="mso-spacerun:yes"> </span>I hung tough trying to reposition my hands to relieve the ache but still have control and a good grip on the brakes. This bike has become a very trusted partner and seems to always take care of me.<span style="mso-spacerun:yes"> </span>That sentiment was shared by many MTBers when talking about their bike.<span style="mso-spacerun:yes"> </span>It's such a huge factor.<span style="mso-spacerun:yes"> </span>You must love your bike!<span style="mso-spacerun:yes"> </span>I made the decent without incident.<span style="mso-spacerun:yes"> </span>In fact, I completed the entire camp without incident.<span style="mso-spacerun:yes"> </span>At the base I shook our my numb hands and aching arms.<span style="mso-spacerun:yes"> </span>Heading back to pipeline is no cake walk.<span style="mso-spacerun:yes"> </span>It's a mild up with sometimes steep but short <span style="mso-spacerun:yes"> </span>climbs.<span style="mso-spacerun:yes"> </span>65 miles and another 6,500 feet of climb was done!<span style="mso-spacerun:yes"> </span>I loaded my bike and headed back to the family with a whole new confidence I can make the cutoff.<span style="mso-spacerun:yes"> </span>Not that it's going to be easy but it's possible!<span style="mso-spacerun:yes"> </span>This opportunity was incredible and I am so thankful Bill pushed me to do it.<span style="mso-spacerun:yes"> </span>It literally was life changing.<span style="mso-spacerun:yes"> </span>Another adventure and a hugely incredible experience!</p> <p class="MsoNormal">Now we are all back in Leadville I feel really good.<span style="mso-spacerun:yes"> </span>Darin, Micheal, Drake and his dad arrive this week to do the Silver Rush events.<span style="mso-spacerun:yes"> </span>Micheal and Drake are doing both the 50M MTB and the 50M Run.<span style="mso-spacerun:yes"> </span>Bill is riding the 50M MTB and Darin and I will run.<span style="mso-spacerun:yes"> </span>It’s going to be an action packed weekend and event #2 towards becoming a Leadwoman.</p> <p class="MsoNormal"><o:p> </o:p></p>Rondahttp://www.blogger.com/profile/10832545114209221483noreply@blogger.com5