Time Magazine's 100 Most Influential People of 2010

April 29, 2010

No run today -- walked a golf course in Salida watching Jessica play golf on a very windy, cold, snow flurry day!

However, I must add this: My little brother has made Time Magazine's 100 Most Influential People for 2010 list!

Here is the Air Force link to the article:

http://www.southcom.mil/appssc/news.php?storyId=2319

Yes, My Little Brother is a real life Hero. Serving in the Special Forces - yet, honored for humanitarian efforts! What a great country, military, and brother I have!

Santa Fe Trail

April 27, 2010
Santa Fe from Baptist to North Gate and back
5.56 miles
52:51 minutes
9:30 min/mile

A nice short run in my taper week before Greenland... windy and a little cool, as usual.

Since our heavy spring snow storm on Friday, the weather hasn't quite got back to normal. A lot of wind this week with temperatures a bit below normal.

Today felt great! It's so nice to run down and up a trail and not feel really tired, even if it is only 5 miles! That's it - nothing else to report, except I'm starting to prepare for the big race this weekend!

Garden of the Gods

April 25, 2010

Garden of the Gods

12.5 miles

2:13:18 hours

10:40 min/mile pace

This is my last weekend before my first ultra this year, the Greenland 50K. I was up in Denver all day Saturday and did not get out for a run; however, I need to taper anyway and decided to run in the Garden to get a nice, consistent, run in before the big day.

Parking at the main lot inside the park, I ran on the roads. I know, I know, I don't like running on road; however, with the snow on Friday and muddy trails, I decided to forego my dread and hit the pavement.

What a nice, rolling hill course! Wow. Having not run in the Garden since January, I forgot how challenging these roads were. After one full loop, I decided to run another and was very glad I did. The wind kicked up a bit and I tired of the hills; but, overall, still very glad I ran it.

The side of the road in the Garden has this wonderful graphic that looks like a dead body outline!

VO2 Max Part Duex

April 22, 2010
VO2 Max study
2 hours
? miles

Today was the second day for me in the VO2 Max study at UCCS. The first time I did the test was at Colorado Springs elevation. Tonight, I did two tests - one at sea level and one at 14, 115' or the top of Pikes Peak. Of course, I didn't know which test was which until afterwards, or more precisely, after the second one whupped my butt. That's a Kentucky expression for all y'all westerners.

I was excited to do this part of the study; yet, anxious knowing that one of the tests would be at high elevation and worried about my performance overall. Brad and Lindsey were great and geared me up for the first test; however, the computer was reading negative numbers and therefore, a calibration was in order and more waiting until that was complete and the computer actually read my heart rate and pulse along with oxygen intake correctly.

Different from the first test, you breathe the oxygen mixture for 4 minutes before you begin running on the treadmill. Once the 4 minutes were up, I started running at a very comfortable pace for me (10min/mile). Brad then gradually increased the grade by 1% each minute. Low and behold, I went through 10% grade and didn't even realize I had made it; of course, I found that out later. I thought I didn't reach it and told Brad that I thought the first test was the Pikes Peak elevation.

After the first test, I had 20-25 minutes of rest for everything to return to base level. Even after 25 minutes, my heart rate was still a little elevated; but everything else felt good. That was until I began the second test.

At the start of the second test I felt tired and attributed it to going all out on the first test. Wrong-o sports fans, unbeknownst to me, I was running above 14,000' and feeling the effects. I believe I lasted around 5 minutes or to 5% grade before I couldn't take anymore. I began breathing very fast not too long into this second test and after 5 or so minutes into it, my legs just gave out as well.

Jumping off the treadmill, I felt horrible. My legs didn't feel like they would support me and my throat was raw from breathing so heavily and fast. I managed to croak out, "I change my mind, that was Pikes Peak elevation." Brad gave a short laugh and said yes it was. He also told me that a woman the day before got a headache just in the four minutes of breathing the oxygen depleted air, before she even began running.

So, with the tests completed, I found out my VO2 max scores:

Colorado Springs: 45.4
Sea Level: 47.9
Pikes Peak: 32.9

Lindsey said I was off the chart for an average woman my age! That was good news, as an athlete, she stated I was good as well. Lindsey said that given my VO2 max, I have the genetics and ability for the endurance distance running that I do. I felt pretty good and was happy my score was above 35! The decrease at altitude was normal and expected as was the higher score at sea level. Lindsey stated that this would translate into a faster 5K time; however, may not see a noticable difference in a long run at sea level.

So, what does off the chart mean? Here's a table of average women and VO2max scores

VO2 Max values for Women as measured in ml/kg/min

Female Age 40-49

Very Poor = <21.0>

Poor = 21.0-24.4

Fair = 24.5-28.9

Good = 29.0-32.8

Excellent = 32.9-36.9

Superior = >36.9

Link to complete table:

http://sportsmedicine.about.com/od/fitnessevalandassessment/a/VO2_Norms.htm

And the Reality Check: These are a few elite athletes and their VO2max scores. If I only had a trainer, a nutritionist, a coach, a physical therapist, all the money in the world and time as well ...

Athlete Event VO2 Max

Matt Carpenter Pikes Peak marathon record holder 92.0

Bjorn Daehlie Cross country skier 90.0
Miguel Indurain Cyclist (winner of Tour de France) 88.0
Steve Prefontaine 1 mile in 3:54.6 84.4
Lance Armstrong Cyclist (winner of Tour de France) 84.0
Joan Benoit Marathon runner (2:24:52) 78.6
Bill Rodgers Marathon runner (2:09:27) 78.5
Sebastian Coe Middle distance (1 mile WR) 77.0
Grete Waitz Marathon runner (WR 1980) 73.0
Frank Shorter Marathon runner 71.0

Teri Hedgpeth Mom, Professor & Ultra runner 45.4

The Incline!

April 20, 2010
Incline and Barr Trail

Total miles: 5.87

Total time: 1:40 hours

I haven't been on the Incline since January and felt like a slug for not getting on it Feb or March. Even more so when Tracey did the Incline 3 times in one day! FYI - she's certifiably crazy!

So, knowing I'm a slug and lazy slug at that, I decided I needed to get on the Incline. Besides, the memory of how painful it is to actually do the Incline faded significantly in the last two months.

I parked downtown Manitou Springs and jogged up Ruxton Avenue for my warmup. Construction crews on the road made me jog the entire time since I didn't want to look like a wimp going up the road. Picture it, men in hard hats watching a crazy chick run up the hill with a silly smile on her face and a wave to them as she pretends not to breathe hard while passing them - that was me.

At the base of the Incline I paused to take a picture (above) and reset my garmin so I would have a true time at the top of this workout.

I began slowly but steady and tried to maintain the same speed/intensity all the way up the Incline. This is the first time I've tackled it since the snow has melted from it and it was easier to walk/hike up over the massive railroad ties.

I stopped once to take a picture about half way up it; however, I placed my phone in my jog bra and was covered with sweat. Consequently, the photo came out hazy; however, I was breathing so hard I didn't notice how bad the photo was at the time.

The Incline, according to my Garmin is .75 miles straight up with an elevation gain of about 2,200-2,300 feet. As you drive toward it from Colorado Springs, you see this "scar" going straight up the mountain -- that my friends is the Incline. But I digress.

I continued up the Incline with a pretty steady pace and was happy that I did not feel like puking this time. At the top, I stopped my Garmin and saw that it took me 44:44 minutes from bottom to top. A good time; however, I think I've done it faster with the guys in the past. I did pass 9 people on the way up and that wasn't counting the baby in the backpack!

Top of the Incline looking down.

Yes, the distant trail down there is

still a part of the Incline.

I elected to run down the Barr Trail and was glad I did since I heard thunder after catching the trail. It is never a good idea to be on Pikes Peak when there is bad weather. I ran down steadily but not as fast I could -- memories of falling on Waldo Canyon trail are too fresh in my mind. However, I still passed 15 people on the way down. I know, I know, I'm a numbers person! When I run by myself, it's a great motivator for me.

A good run and a very hard workout. I'm always glad I do it once it's over!

Greenland - Again!

April 18, 2010

Greenland Open Space

21.16 miles

4 hours

11:20 min/mile

Last long run before the May 1 50K. I decided to do three loops out here to see how it would be during the race which will actually be 4 loops. Great weather for a change out here - little wind!! The temperature was a little warm (60ish) when I started; however, the wind did pick up a swirl a bit - nothing compared to the last three weeks - and cooled it down just fine for me.

I decided to mimic the race the best I could and headed out from the north trailhead. Going down the dirt road, a runner pulled beside me. He said his name was Andy and he was going to run the 25K on May 1st. He asked me how many loops I was doing today and I told him 3, "Man, I'm just doing two."

After a few more pleasantries, I told him he could go on ahead since I knew I was going to be much slower. He took off and never looked back. Thank goodness he did not lap me!

The trails today were the best they have been for weeks and I just loved my first loop. The trails were leveled and and humps were created for mountain bikes on the trails. However, there were a lot of horses out today and their hooves pitted the wonderful trail so that my second and third loops were not as flat as the first. I don't mind though, the daughter of a Kentucky horse trainer never minds a few hoof prints, a creaky saddle, or the smell of horse. I will admit to being jealous though!

In addition, today was the first day I think I finally got the trail right for the race. It's about time I figured it out - only my fourth time out here this spring!

Beginning my third loop, another runner passed me and never looked back. I just didn't have fresh enough legs to even attempt to hang with him.

At the end of the third loop, I headed back to the trailhead and decided that the 21 miles I would end with was just fine instead of the 24 I planned to run.

Stopping at my car, I noticed the runner who passed me on the final loop was next to me in his truck. He introduced himself as Tim and we compared notes. He did two loops and plans to do three next week before doing the 50K on May 1st. He said he just started running last year and completed his first marathon in December. Wow, I told him it took me half a dozen marathons to gear up for ultras.

It was really nice today, meeting people who will be running the same race I am and talking to them about their training and plans.

After the run today, I actually still had enough energy to rake pine needles. I believe this is due to my running 20+ mile runs the last three weeks - my body is getting used to the distance. Yeah!! This is good and I plan to bump up that tolerance to 25-30 miles before Leadville if I can.

I also registered for another 50K in June ... yes, I'm certifiable, I know.

Alpine Austim Awareness Fundraiser

April 17, 2010

America the Beautiful Park

5.13 miles total

5K time 23:58

Jeff asked us if we would run this 5K with him a while back and Mike and I said of course! This race was very low key, no tech shirts, no race numbers, just a lot of people raising money for a good cause.

The weather was not so nice! Drizzle and fog and cool were the conditions that met us downtown Colorado Springs; however, that did not dampen our spirits as we warmed up before the race.

Mike started behind Jeff and I and quickly pulled alongside me for a minute before he continued up to catch Jeff. I told him before he left that Jeff was worried Mike was going to do the same thing he did at St. Patrick's Day ... come up behind him and pass him. Sure enough, Mike did! Although this time, he did not wait until the end, he just pulled ahead around the mile point and that was it.

I stayed behind Jeff and tried to catch him; however, I have not run a 5K this year and have been concentrating on my distance so much that my legs just would not move any faster! Jeff had a great pace and I just couldn't gain on him. I did "Chick" a guy right before the finish though - sorry!

After the run, Mike suggested we run another mile to give us 5 total for the morning and Jeff and I quickly said yes. We took off down the trail in the opposite direction from the race and had a great cooling down run.

Bagels? Sorry dudes, got to get back to Rick since he just had surgery the day before!

Fox Run Park

April 14, 2010
Fox Run Trails
5.07 miles
53:57 min
10:39 min/mile

My Sunday runs still take a lot out of me and it is difficult to get out on Tuesdays with my 4 hours class that evening that I must prepare for during the day. With that, it's another Wednesday run for me!

Today I ran up from my house into Fox Run and had a great run this morning. I only stopped at my favorite place - the bench at the top of the steepest hill with the great view of Pikes Peak. A stop is almost mandatory: to appreciate the beauty of the mountain and catch your breath after the hill.

From there, I took the longest loop available (coming down the trail you can take a single track, a left onto another trail or continue down all the way to the parking lot and around).

A very nice run and a good way to clear the cobwebs before class!

Baptist thru Greenland and Back

April 11, 2010

Baptist to Palmer Lake

Palmer Lake to Greenland

And Back!

22 miles

4:24 hours

11:58 min/mile

Coming down Santa FE looking at Greenland ahead

I couldn't decide what to run today - wind again and I waited until I heard whether I needed to head up to Denver to watch Jess play softball or not before I headed out to run. Finally got the call that I could go ahead and run. I headed out the door and decided to be nice to my feet which have been on Greenland and hurting because of the ruts in the trails out there.

I started at the Baptist trailhead and headed up the Santa Fe Trail through Monument and continued on to Palmer Lake. From there, I went through the parking lot and headed up the hill to the right and caught the continuation of the trail up to Greenland.

At the southern end of Greenland Open Space, I hopped on that trail and continued up through Greenland on the dirt road there. At the 11 mile point, almost to the northern trailhead, I turned. Wham! Wind! Who knew I had such a tailwind behind me on the way up? I was really looking forward to running down the trail for 11 miles ... not anymore.

So, for the next 11 miles, I gritted my teeth, ducked my head, and ran and powerhiked through that nasty wind. Finally coming out of Monument, I got into a groove and really gritted the teeth for the next 2.5 miles to finish this long run. I was very glad I had my arm warmers with me and pulled those back on when I turned into the wind.

When I got home, I checked the wind speeds. I didn't have a tailwind when I started out. From the time I started, the winds went from 5 mph to 20mph with wind gusts up to over 40 mph. Dang! Wind is my friend, wind is my friend .... really tired after the run and happy that one is over!

Running with the guys!

April 10, 2010
Falcon Trail
9 miles
1:27 hours
9:43 min/mile

Last time I ran this trail, I tripped and fell hard on my injured leg. Today, we had an 8 am start at the top of the Falcon Trail and a great morning to run with Bob, Chris, Holly, Jeff and Mike. We parked at various locations to allow those who wanted shorter distances.

It worked out very well today and was so much fun. Chris ran 5; Bob started before us and did the whole trail, while Mike, Jeff, Holly and I ran 9 miles. A good Saturday morning run! Even better, I did not trip; and just to be safe, I ran behind Jeff today! Unfortunately for Mike, he did trip today, but nothing serious and I think the curse of Jeff is gone.

Afterwards, we met for French pastries and enjoyed the camaraderie. I learned something though, don't ask Holly about sports bras in front of our liberated male runners!

VO2 Max Testing

April 8, 2010

30-45 minutes

3+ miles

I'm so excited! I am participating in a UCCS study of VO2 max testing. UCCS is spearheading a study to determine the extent genetic factors have on your VO2 max. Rick knew I wanted to have my VO2 max tested and set this up for me to be their willing guinea pig.

Today, I ran on a treadmill while the incline was increased 1% per minute until I ran a 10% incline - all the while maintaining a constant rate of speed. Wow. It was taxing and I won't know what my VO2 max is until I come back and do the 2nd and 3rd parts of this study - running at sea level and running at 14,000' elevation. Wow.

I'm anxious to know how I did. I wonder if they'll tell me, "we have no idea why you can run, your VO2 max is so low;" or if it will be, "you have so much more potential and need to run harder;" or if it is, "yeah, you've got a decent VO2 max and you're running at your limits." We'll see won't we in a couple of weeks.

Wind!

April 3, 2010
Cache La Poudre
4.48 miles
41:27
9:16 min/mile pace

F and Chris wanted to meet at Baptist at 7:30 to run down from Palmer Park; however, once we all got there, the wind came out of no where and began sandblasting our cars. We could either forego the run and go to breakfast or drive down to Cache and run in the Springs on the trail where it might be protected from the wind. My suggestion was picked and we headed down to the Springs.

At Cache, one could not even feel the wind! What a difference 15 miles meant today for our run. We we went down, around, and then up the trail and back down again. Chris' back was really bothering him today so we all cut this run short and then headed into town for Bagels!

It's certainly nice to run with the guys. I've been doing so much solo running lately. You know, you don't realize how much you miss the conversation and commeraderie until you are running with them again.

Tomorrow my long run!

Fox Run Park

April 2, 2010
5.05 miles
54:18
10:48 min/mile

I could not get out until this evening! Eric, one of our cadets, has his sister visiting and I wanted to meet her before heading out. Between that and no school for Jess, Easter egg party for Jess, I was swamped with little errands all morning.

I am very happy to report though that Fox Run has decided to like me again. I left my house at 6:45pm and had a lovely twilight run through this park. I thought about cutting it short but decided not to once I got going. I was in pants and a long sleeve and dressed perfectly for the cool Colorado moutain air. Very little ice on the trail and no one crossed my path at this hour. What a nice run!

If you pay attention to my times; this park is 1000' higher in elevation than the Santa Fe Trail and it very hilly. You do not have many flat surfaces in this park; but what a nice one to run in when the weather cooperates!

Treadmill Duty

April 7, 2010
Treadmill
40 minutes
@ 4-5 miles

After two days of rest from my 24+ mile weekend, I needed to run; however, circumstances prevented me from actually getting out early. Therefore, I was forced onto the treadmill at 8:30pm. I needed to run, do anything, just get the legs moving.

It felt good to stretch the legs and maintain a good speed. My display is broken on my treadmill so I never know how far I've run or my pace; thus I use my easy 10 min/mile pace as my guestimation.

I felt so much better afterwards!

Greenland

April 4, 2010

Greenland Open Space

20 miles

3:56 hours

11:49 min/mile

Wind ... again. Blustery, cold, hard-driving wind. I checked. Windspeeds were between 15-20mph with gusts up to 30mph, and I was out at Greenland with little cover from that horrible wind. But it was necessary; I'm running a 50K out here on May 1st and need to run in all conditions at this location.

I began at the trailhead and ran out to the loop. At the loop, I wasn't sure which way to go to mimic the race so I decided to run clockwise and tackle the hill first. At the bottom of the loop, you hit a dirt road which, if you continue to run clockwise, will take you back to the start of the loop. However, if you turn left instead on the road, you will run toward the other trailhead coming out of Palmer Lake. The sign said it was 1.1 miles to that trailhead so I decided to run that way, return and continue on the loop. This would give me a little over 2 miles on the regular loop and assist me in getting my 20 miles.

Once I turned left, I hit the full force of the wind and slowed down to power hike any incline on the road. Whew! Hard work and I wasn't even halfway through my run. Of course, at the turn, I felt like I had wings and was able to run the road back.

Once at the loop, I continued down the road back to the trailhead from whence I started and refueled, dropped my pants and drank some Gatorade. With my pit stop complete, I headed out back down the road and did the loop counter-clockwise.

After running the loop twice, going from one end of Greenland to the other, I was still short for my run by 1.5miles and I was beat. But so close! With gritted teeth and misplaced determination, I took off down the road and ran past the buffalo ranch and up the road. Okay, I didn't run up the road, I power hiked until I hit my turnaround point and then I ran back down to the trailhead for my 20 miles.

A long, hard day out at Greenland and boy, was I glad when my Garmin finally beeped 20 miles at me. A soak in a Lavender scented Epsom salt bath and plenty of water was definitely sought and granted!