Christmas full of family and running

Before meeting Michele, my holiday season usually consisted of myself and whatever family-less friends not heading home for the holidays hanging out at some local pub. Since, I've been slammed with family for 4 straight years now and so grateful for it.

The past 5 days offered up a nice long weekend to spend with lots of family in town. It also allowed me to get in some good running in these ideal weather conditions.

23rd - 8 Miles around Harvard Gulch & Wash Park at 5am.
24th - 12ish Miles around Mt. Falcon. Longest trail run in a month.
25th - 4 Miles around Wash Park at an easy pace.
26th - 7 Miles around Dakota Ridge/Red Rocks at tempo pace.
27th - 7 Miles around Green Mt, Boulder.

The 27th also marked my 10th straight day of running. Not a huge number but coming off an injured calf late last month, I was extremely excited about the progress I've made. Even more important to me was getting in some 6,500 feet of climbing on them trails and the calf running strong.

Yesterdays run up and down Green was amazing. Not for my time (a slow 44 plus minutes from Gregory on pretty tired legs) but for the amazing conditions. I started my run out of Chautauqua around 9am to some intense winds. Temps were reading in the low 40's and I just assumed it would get more windy and colder as I climbed. Couldn't be further from the truth. The second I hit Gregory Canyon the winds stopped. Temps only seemed to get warmer as I climbed. The trail conditions were dry, dusty and clear of snow except for a few spots just below the 4 way at the top. To my delight, I was the only person on the summit of Green. Soaking in the views on such a calm warm morning always feels good.

Knowing I would be taking today off, I decided to hammer down the descent for as long as my legs would allow me to. It was pretty obvious that I was a bit rusty on my technical downhill skills but still mustered 23 minutes down. By then my legs were cashed

With only a few days left in 2010, I'm starting to wonder how I want to end the year. With very cold temps expected, some possible snow accumulations and a day off on Friday, I'm thinking one last climb of Green Mt that morning is in order.



Plus I gotta put this foolish beard to use at least once before shaving it off and heading back to the office next week.

Recovering to race

9. The number of days I took off after running last months Turkey Trot in Loveland. Normally when I'm taking days off due to an injury, I go crazy. Crazy with anger and frustration.

This time around the injury occurred right before the dark cold days of winter set in. So there was no anger or frustration. I actually embraced the time off. Looked at it as a great reason to rest the body and mind from the almost daily grind of running.

Icing, stretching and the foam roller were my best friends during these days. Before I knew it, 9 days had gone by and I was getting ready for a run.

9 days off
2 days of running
1 day off
3 days of running
1 day off
5 days of running

The miles have been short and easy. Nothing to really write about other then the calf coming around very nicely and the warm days allowing me to run shirtless on a December evening. Continuing the conservative pace for another week with goals of upping the effort the last 10 days of the month are the immediate plans.

As the year comes to an end, I've been reflecting a lot on what has transpired over the past year and what to look forward to in 2011. Without getting in any detail, I have signed up for my first 2011 race. The 25 mile variety at the Collegiate Peaks Trail Run in Buena Vista, CO.

I've run this race (and distance) before. Back in 2007. I was in great shape at the time. More specifically, I was in great skiing shape at the time having a good 40 days at locations like Purg, Telluride and Wolf Creek while I learned the art of skiing without a locked in heel.

While my memories of the race are vague, I do recall the drive from Durango to Buena being long. The morning start early, cold, calm with overcast skies. Feeling good to the top of last big climb of the day only to peter out big time and getting passed by 5 or so folks to the finish. 13th place with a 3hr 41min time. Apparently some guy by the name of GZ won the race by a lot of minutes.

Lastly, I gotta thank the lovely wife for allowing me to run this race. Though I'm sure she's thanking me for not dragging her along. So can I consider this a win-win situation?

November Summary

Runs - 15
Work Outs - 7
Injured - 8

The Bad: The frustration of dealing with an injury. Specifically the right calf. Pulled, strained but thankfully nothing major. And it's all on me for not giving it enough time to heal when I first had issues with it. Then again patience has never been my strongest point.

The darkness has arrived. All of my runs Monday thru Friday happen during the hours of 5am and/or 6pm. Those hours this time of year, and for the next 3+ months, represent full on darkness. Now I'm not afraid of the dark but what I can't see does scare me on occasion. Random animals in bushes, old people driving down the street, hobo's hanging out in Wash Park. Thankfully I still have the weekends of daylight to assist me in my runs.

The Good: While the number of runs I had this month were my lowest since February, the quality of the runs were solid. Numerous strong efforts on the trails along with an increase in speed work around Wash Park. While I no doubt lost some long distance stamina, my leg turnover has noticeably improved. Just a shame I couldn't prove it during last weeks Turkey Trot.

I'm very proud of the weight I've been pushing at the gym. My work out sessions have increased in both reps and weight pushed. I'm much more sore the days following and even my wife has noticed a difference in my body. Or she's just saying that to shut me up which I believe to be more true.

Oh and I celebrated my one year anniversary with Michele. Now that's something I'm most excited about. And too think in a few months we'll have a little one dominating our life!

Looking Forward: With a few more rest days on tap, I'll be looking to start a pattern of increased weekly mileage till baby is born. Right now the mind and body (most of it anyways) are both extremely healthy and that alone is all the motivation I need to get back after. And before long, the days will start to get longer, the snow will melt and the high country will once again reveal it's true sassiness of vibrant colors and glorious single track.

(Still missing the San Juans)

Loveland Turkey Trot

This post comes a few days late as I've been bitch slapped by a stomach flu.

Two weeks prior to the Turkey Trot, I tweaked my right calf. Had it not been for the upcoming Turkey Trot, I would have taken some time off. Instead I continued to play havoc on that same calf and messing it up even more during runs around Wash Park and up and down Green Mt in Boulder. Two weeks were summed up with low mileage and little intensity.

I woke up Thursday morning to some very cold temps. 6 degrees is what read at the house just 1/3 of a mile away from the start/finish line. I had yet to pick up my race packet so an hour plus before the start, I went for a really easy 3 mile warm up run, picked up my bib and headed back to the house for one last bathroom break.

15 minutes before the race I headed back to the start. Still bitterly cold, the calm morning and sun rays made the conditions much easier to stomach.

Mile 1.0: 5min 48secs
Mile 2.0: 6min 03secs
Mile 3.0: 6min 25secs (Garmin had 1.05miles)
Mile 0.1: 0min 35secs (5:21 pace)
5K of 18mins 53 secs (officially 18:51 at maybe a bit longer course?)

As with any 5K, this race started out hectic with numerous kids no taller then my waist blazing off only to come to a complete stop 50 yards later. Weaving around early wasn't a big deal and found a stride and effort I thought I could hold. As I neared Mile 1, I could feel the calf tighten up.

By mile 1, all those who were going to pass me had already done so. I was able to pick off a few young folks thru the finish. However none of that mattered as my calf continued to tighten up and on occasion lock up on me. Mile 2 was completely impacted by the calf. I held back a bit just in hopes to not derail and walk it in.

About a minute after mile 2, the calf full on hurt. Pushing off hurt. Striding thru a slight incline hurt. Anything I did hurt and my time suffered. Mile 3 of this route is easily the slowest mile on course with a few very sharp turns as you approach the finish line but this thankfully gave my calf relief with less effort exerted. The last stretch is flat and straight and I some how got thru it without getting caught by the small group of local high school cross county kids.

(High School bullies chasing me down)

Races like this are usually a blur for me as they start and end so quickly. However, Thanksgiving's journey was painfully memorable. As soon as I crossed the finish line, my calf was just throbbing, my walk was a pathetic limp. All the stretching and icing afterwards did nothing and the pain got worse as the day went on.

By Friday morning the calf muscle had swollen up a bit and hurt just as much. It was finally time to admit to myself that I had a pulled muscle down there. No stranger to pulled or strained muscles, I thankfully know what to do next. Rest and recover SLOWLY over the next few weeks. At least I placed in my age group. Not a big deal but my father in law volunteers at the Banner Health McKee Med Center. Monies raised from this event go towards the Adult Day Care at the center. So giving him my award as a gift is only fitting.

Green Mt, Boulder - w/ Animal Viewing

My last 800 Thursday was my 6th and fastest of the night. It also left me with a strained right calf muscle.

The wife was up most of Friday night sick to the stomach so my Saturday morning run started later then normal. My initial goal was a Green/Bear/SoBo/Mesa Trail loop from Chautauqua Park. As I made my way to Ranger, the calf wasn't going to allow me to do much. As I started up Ranger, the snow and occasional ice thankfully restricted me to not doing much.

The effort up was honest. Twice my feet just slipped out from underneath me on some of the steeper sections. Thankfully the snow offered up a good cushion. I was surprised that snow dominated most of the trail from bottom to top. No biggie though.

As I got to the top, I reevaluated thoughts of heading up Bear & SoBo. After 5 minutes of enjoying the views, 2 other runners came cruising up. Come to find out that I was chatting with Homie and JV. Now I don't know much about either other then both of them straight getting after it on trails. Something I find extremely cool. And to think I asked JV prior to introduction if he climbs Green much. HA! Both were really cool folks. However someone must have forgot to tell them there was snow and ice on the decent cause those two were gone QUICK!

So my decent was slow as I have a fear of busting my ass while running downhill on snow and ice. Before long I was at the junction of Bear Canyon and the West Ridge. Not wanting to deal with more snow and ice, I headed down Bear Canyon.

(Bear and SoBo from Bear Canyon)

About 10 yards into this section, it dawned on me that I had never run the Bear Canyon trail. Wow, what a great section of trail. Amazing views, beautiful single track almost all covered in snow. Before long I was merging onto the Mesa Trail and that's when I saw....wait for it....another beaver. Seriously, what is up with that.

I might be 50 yards from the Mesa Trail, just focusing on the rocky trail in front of me. I look up as I make myself around a bend and I see this lady bent over, with pants around her ankles and getting reading to squat. I just froze and then blurted out "Yo, you got company. Please don't grow a tail!" I know, classy. The lady, in full stream just responds with an "oops" while her 3 friends to feet from her are cracking up. As I pass them one of them asks "did you really think she was going taking a dump?" I just responded with something like "I honestly don't know what to think right now." as I headed off.

I proceeded onto Mesa and just roamed the trail here and there and finished up my run. Forget the details but something like 11 on the day in 2hrs 15mins. Felt fine the whole time and it was nice to get a big climb into the training equation.

Lastly, a pic of my most recent purchases.

The book I'm halfway thru. The shoes have been worn once Friday at the office. I'll comment on both some time soon.

San Francisco

One 4-day packed trip that included catching up with old friends, showing mom a 25 week pregnant Michele and celebrating our one year anniversary. Had we arrived one day earlier, we would have witnessed mayhem in the streets of San Francisco.

(Brian Wilson at his best - Rocking the crowd)

It's been well over 11 years since I moved out the 415, yet I always feel at home when visiting. While moving to Colorado is one of the best things I've ever done in my life, San Francisco will always have a special place in my heart. So yeah, it's always great going back home even if the visits are short and infrequent.

A mid day Thursday arrival allowed for a low key evening of catching up with my mother and hitting up Noe Valley for one of my favorite places to get a burrito. A city with so many awesome burrito joints thankfully has it's own website. Sad to think that outside of Illegal Pete's (which is way overrated), no burrito place in the Denver area would compete with even the worst places listed in the website.

Friday morning greeted me with a chance to get a run in from the mothers house. Living on a hill side offered up 7 miles of running with little flat terrain. In fact the hills are so steep at times that my shins were sore for days to come. Clear days offer up fantastic views of the financial district and the Golden Gate Bridge. Today they offered up heaps of fog.

With most of the day to ourselves, I decided to take Michele to the Upper Sunset for some lunch followed by a visit to the California Academy of Science in Golden Gate Park. I hadn't been to anything like this since I was a kid but the exhibits and layout of the place was great.





Dinner was spent with our dear friend Lisa as we ate some mighty tasty Cajun food in San Mateo.

Sunday morning was spent in Marin County as we visited the best man at my wedding. It still blows my mind that San Francisco can be in the mid 50's, foggy and cold. Drive 15 minutes across the Golden Gate Bridge and you likely experience a calm sunny mid 70's day. Guess it explains why it's so damn expensive to live up there.

Back in the city by lunch with a nice detour to AT&T park.

(The wife and I in front of McCovy Cove)

Then Michele and I were off to celebrate our one year anniversary together. Nothing special planned. Just a low key dinner in North Beach and a very plush night at the Argonaut Hotel near the Wharf. Michele enjoyed the location more for the Hot Fudge Ice Scream Sunday at Ghiradelli Sq then the stunning views of the bay.

Sunday we awoke to the only crappy weather of the weekend. Wind and heavy rain that fell sideways. The options to either run or lounging around with the wife was an extremely easy call for me to make. Hell, it could have been calm and sunny and I still would have opted for the laid back approach with the wife. She was the reason I was here this weekend and there's no other person I'd rather spend the day with.

By lunch time the rain had stopped and the sun rays were breaking through the sky. A few hours later we were heading back home to a much colder Denver with one little side trip.

Years ago an old friend found out he was having a child with his girlfriend. So thrilled he ran out and bought an outfit for her. More specifically he bought her a tiny t-shirt with the Beastie Boys "License To Ill" album cover on it. I've always thought about that thru the years. Getting my child something to wear that I truly love. Something that helped define who I am now as an adult. Do I choose the music route? Tribe Called Quest, The Doors, Bob Marley. Do I choose a city I've lived in or visited? Galway, Ireland, Bisbee, AZ or Melbourne, Australia. So many options.

Then it dawned on me. The San Francisco Giants just won their first World Series in San Francisco. I've been going to Giants game since the late 70's. I've been playing baseball from Little League thru College. Baseball is a sport I truly love that helped define who I am today. So it was a no brainer on what to get my daughter. I can't wait for the day to see her wear this proudly.

October Summary

Runs - 20
Work Outs - 8
Injured - 0

The Bad: Being sick for well over two weeks. What started out as a cold led to a hearty sinus congestion for 4 days. While I ran thru most of this sickness, rarely were any of my runs strong. Miles were short, quality left a lot to be desired. Most of my runs were simply one foot in front of the other till I was done.

During the last few weeks, I've had a crew in the house remodeling our master bedroom and what will be the babies room right next to us. Knocking down walls, putting in new windows, refinishing hardwood floors and painting more then I really ever care too. The past few weeks I've been inhaling all this crap while living in the basement in a complete mess. The wife was a few blocks away in a much calmer environment at her sisters. All this probably didn't help me get over my cold. But I'm fine with it. The wife and I now have a bigger bedroom and we now have a babies room in the making.

The Good: While my mileage for the month was relatively low compared to prior months, I did experience some solid fall running. Apex, 3 Sisters, Bergin Pk and Mt Falcon to name a few of the trails I ran on over the weekends. Even got my first taste of Green Mt in Lakewood thanks to an invite by a pretty sold dude in Patrick. I don't have any one favorite season but running in the fall when the leaves are falling does not suck one single bit.

The early part of the month yeilded some solid speedwork. Something I was hoping to build upon throughout the month but will refocus on once the lungs decide not to yak out snot.

The gym finally became part of my routine. Eight solid workouts this month which could easily have been more had I not been sick. Loved getting back in the gym and pushing weights and look forward to doing this a lot in the upcoming months.

Lastly, and I realize this technically falls on the first day of November, but my beloved San Francisco Giants just pulled off something I waited patiently for my whole life. I was at all the 1987 NLCS games against the St. Louis Cards. I was at every single home game of the 1989 World Series run. Yup I gave Jose Canseco the bird as the earthquake hit. My last playoff game I attended was the Giants getting swept by the Florida Marlins. All these games at Candlestick Park and then I was off to Colorado and missed the past 4 playoff runs with two of them leading to the World Series. Heartbreak in 1992. World Fucking Champions in 2010!!!!