Woodman to Cache

Parking lot and trail marker where we ended 

Santa Fe Trail
January 15, 2011
7.18 miles
1:04:20
9:02 min/mile pace

Chris stated he had a date with Diane and that's why he could not run this morning.  F, Felix, and Dano all had prior commitments as well.  So, today it's Jeff, Mike, Bob and I.  Ouch.  Jeff and Mike are fast -- good thing today's run is slightly downhill with some nice bumps thrown in for good measure.  Of course, that just makes it faster for those two.

We meet at Cache and Bob takes all of us to the start at Woodmen Road for this straight shot down the city portion of the New Regional Santa Fe Trail.  Most of this is either concrete or asphalt and not fun to run on regularly; however, the finish is on dirt trail and is a pretty flat finish.

We start at what seems to be a fast pace for me and at the mile point where the bike shop is, we stop for a restroom break and some serious gawking at cool bikes in the store.  My first mile was 9:16 and I'm thinking I sure hope the guys slow it down for me 'cause this is faster than what I'm running on the treadmill.  Oh no, not by a long shot.

The next mile is turned in at 8:44 with an 8:54 third mile.  Both Bob and I are behind Mike and Jeff and they appear to be running effortlessly as we are pushing.  I make a comment to that affect and Bob quickly agrees with me.  Right around mile four we stop at a regular stretch point and as I gasp for air, I check my overall average pace ... 8:54 min/mile!  Mile 4 was run in 8:43, Yikes! I also take my right shoe off to see what is happening to my arch.  I've developed a hot spot that I know will soon turn into a blister; but there is nothing I can do but put the shoe on and continue the run.

Sample of dirt trail at end of our run

Since I've started out so fast for me, my next two miles are in the 9:14-9:33 range and I am chugging up the hills even slower.  Finally, with one mile left to go; the course flattens out with just one underpass to run up before the finish and I turn in another sub 9 -- 8:53.  I am exhausted and completely bushed.  All three guys finished ahead of me and turn to give me their blessings as I wheeze in after them.  I accuse Bob of sandbagging it, just like Chris since he pulled away from me somewhere in mile 6.  Oh no, I caught up with Jeff and he pushed me.  Whatever; he's still stronger than he thinks he is and ten times faster than me on the hills.

This is why I love running with these guys, they push me so hard in such a fun way!  I also hate disappointing them and push myself to keep up.  After the run, more banter about what Jeff needs to do and what races he should enter since he is getting to be such a fast, strong runner.  I mention Collegiate Peaks to them and try to sell them on just doing the first 25 mile loop ~ we'll see :)

After the run, Mikey bought us bagels and I tried a Coconut water Naked drink -- yuck.  The guys asked me how it tasted, "It tastes healthy!" was my response.  Loaded with electrolytes, potassium, magnesium and tastes terrible!  It stated no sugar -- please put some sugar in it!!

Once home, I pull off the sock and take a quick look at the arch ... yup, a blister and all my repair stuff is in Casper.  I know it looks like no big deal and why am I complaining?  Let's see ... Leadville blisters rubbed my heels raw and changed my gait so much that those blisters knocked out both my legs and my ability to run downhill.  Yeah, I'm babying this sucker since I have a long run scheduled for tomorrow.

Santa Fe Trail

USAFA grounds just past the yellow gate

Santa Fe Trail from Baptist to USAFA gate
January 14, 2011
3.09 miles
29:21 minutes
9:30 min/mile pace

I love running on trails!  I miss this in Casper!  I even miss the hills.  With that in mind, I headed south down the Santa Fe Trail so I could get the hills in that are on this section of the Santa Fe before entering USAFA territory.  This out and back run is almost perfectly at 3 miles and affords a variety of scenery as well as terrain.

4:38 pm and it is cooler at about 38 degrees than I thought it would be.  The sun has just dipped below the Front Range and the air chilled from the 46 degrees to what it is now in less than half an hour.  Still, you cannot beat running in Colorado, in January, with capris, one shirt and a shell on over that.   The trail is in near perfect condition with only one icy, snowy patch near the turnaround point.  Great news, especially after running in snow on Sunday and ice on Wednesday in Wyoming.

There are quite a few of us runners out this late afternoon.  We all give a nod to each other as we pass and head on our way up or down this long, dirt trail.  One runner I met went back over a particular hill once as I passed him on the way out and again as I headed back toward him after my turn.  "Getting your hill workout in!" I tossed over my shoulder as I passed and he chuckled back and continued to slowly trudge up the hill.

Less than thirty minutes later, I am done and breathing hard as I pushed back up the trail with a strong finish.  The air is cool and the light is waning ... but what a great run!

Treadmill

January 12, 2011
3 miles
9:40 min/mile pace

I ran with Danica this afternoon; however, I am still behind on my overall mileage for the week since we did not run yesterday at noon and I was a dirt bag when I got home.  Therefore, the treadmill siren began to sing to me and like Odysseus, I could not ignore it's call.

This time I watched Duke play basketball as I got to a nice pace that kept my heart rate up but did not tax me overly.  I need to do this -- make sure I am working hard somehow.  I like my easy running; but I cannot get lulled into it.  I want to get back some of my speed as well as enjoy the long, easy runs.  Soon, I know I will have to incorporate intervals and just live through that particular brand of evil.

Overall mileage for today:  5.7 miles.  This is more where I should be for my mid-week runs -- next week will it happen more than once?

Lunch Run with Danica

Casper Sidewalks & Alleys
January 12, 2011
2.7 miles
35:24 minutes
13:08 min/mile pace

Danica and I work in the same building and after our run on Saturday, we talked about running at lunch.  Sure!  Tuesday we were supposed to run; however, the windchill was forecasted to be -15 to -28 degrees and both she and I agreed that was a tad chilly for us.  Therefore, Wednesday!  With temperatures at a balmy 24 degrees and wind speeds at 23mph with gusts up to 29 mph (wunderground.com), we headed out.

Danica has lived in Casper a couple of years longer than me and knew which way to route us to minimize that wind.  We headed out of work and down towards the city.  Once we hit a major street, we decided to snake our way back up the hill through the less traveled and nicely snow packed alleys.  This worked out so well and we had a very nice time chatting through the alleys and looking at the backs of the homes.

Going up one alley, I looked ahead and saw the snow whipped off the roofs and swirled into mini tornadoes of white crystals.  Seeing the affect of the wind made me very happy we were protected from the brunt of it as we quickly turned to head down another alley in another block.

I look forward to more of these runs with Danica and warmer weather!

Long Run

Pump house today -- same view as
yesterday; but this time,
cannot even see the trail!

North Platte River Parkway

January 9, 2011

8.5 miles

almost 2 hours

I needed to start my long runs in preparation for the Collegiate Peaks 50 miler in May.  I did a 13 mile loop 2 weeks ago in Colorado; did an easy 4 miles on the treadmill last Sunday; and now feel the time is right to begin ramping up my long run mileage.  I wanted to do 10 miles today; however, the weather and conditions had other plans.



Yesterday it was in the forties, the trail was dry and visible.  Today, it was completely snowed over, freezing cold, snowing and windy -- all the fixin's for a long, long run.  Man!  If I had not told Don I was going to run, and if he had not invited Mark to run with us, I would have stayed nicely ensconed in my townhouse and run later on the treadmill.  But, I did tell Don; therefore, I had to go out or look like a wimp. 

Don picked me up in his 4 wheel drive truck and we met Mark at the same place where the new running group ran yesterday.  Mark ran BolderBoulder last year; but isn't a die-hard runner, so we told him 3 miles, that's all he'd have to run.  Not a problem. 

We headed out on the trail with the wind at our backs and going in the opposite direction than yesterday down the trail, trying to see where I went wrong last year and made this 3 mile loop 5 miles.  Easy, I missed a turn-off less than a mile into it and actually hit sidewalk instead of trail I believe.  Two or three times in the run Mark led us one way while I remember going another -- yup, trust me to turn a 3 mile run into 5. 

We had a nice easy pace, nothing hard since we were working hard enough with the 4+ inches of snow on the trail and the wind.  That cold, Wyoming wind.  Despite that, it was so nice to see our footprints the first in the new snow.  That is, until the sides of the trail were obliterated by it.  No idea where the trail edge was at all as Mark found out around mile 2.  Mark was on the far right of the trail and miss-judged where the edge was.  As he fell off the side of the trail, yup, you guessed it, he twisted his ankle.  Ouch.  We had rounded the turn and were now running into the wind and blowing snow - not a great place to have to slow to a walk; but there was no other option.

Mark stated we should run ahead; nothing doing man!  I don't leave injured people behind, even if they are former special forces type who have a tendency to John Wayne their injuries.  Mark walked for a bit and soon pronounced the pain bearable and we began to jog - walk - jog back to the start of our run. 



Once we made it back to the vehicles, I grabbed a fleece and put that on under my jacket, the wind was hitting me on the right hand side and chilling me pretty good that last bit.  We told Mark we were going to head out and try to give me a little more distance and he said he would continue with us.  What?!  Are you seriously crazy?  I prescribed ice, elevation, advil, a beer, a bag of doritos and salsa, an easy chair and football for him.  On second thought, Mark saw the wisdom of my advice and called it a day.  We called later to find out his ankle had swollen to the size of a softball. 

Back to the run.  This time in an attempt to escape the worst of the wind, Don and I headed down the trail as we did yesterday braving the wind in our faces now to have it at our backs on the return.  I quickly warmed up with the new layer on as we ran.  I did not want to tax Don too much knowing he has not run past 4 or so miles previously.  However, he was doing great and kept up with me right up until ... yup, you guessed it again, he hit the side of the trail and rolled his ankle at about mile 6.  Darn the luck!  Mark and Don said they learned something today ... never to run with Teri! 

Once again, just as Mark did, Don quickly stated his ankle was fine and insisted we continue.  Okay, how about just to the top of the hill and then we turn around?  That sounded just fine with Don.  We hit the 0.0 marker on the trail at the top of a rise in it -- why the mileage markers start here at this out-of-the-way place, I have no idea but they do -- and turned around for the final bit of the day.

It was cold, snowy, wintery conditions all the way around.  Despite that, both Don and I kept remarking on how great it was.  I slyly told him I think I have a running partner and he foolishly said, "okay!"  Eureka!  I have found my new F!  F was my training partner two years ago and was just as easy going as Don is.  F asked me to help him train for his first marathon.  After that, I asked him to train with me for my first 50 miler.  We'll see how far I can coax Don into running :)



At the 8.3 mile point, we were back at the truck; however, you know me, I had to run the extra two-tenths for an even 8.5 miles.  Afterwards, we quickly jumped into the truck and Don drove me back to my place so I could hop into a nice, hot, warm shower.  Just the thing after such a cold run! 

Casper Running Group - Inaugural Run!

North Platte River

 North Platte River Parkway

January 8, 2011

3 miles

11:27 min/mile pace

(or thereabouts)

I was so excited to hear back from so many people over the Christmas holiday!  I sent an email out to about six people asking if they were interested in starting a running group in Casper and yes! was the overall response.  So, I planned the first run for today and at 3 miles.  Some have marathon experience and others have not, so we are beginning with 3 miles and will work up from there.  Our goal?  BolderBoulder in May and Casper Marathon in June.  Yeehaw!



Pump House and North Platte
River Parkway Trail (northbound)

So, this morning we met up at the Pumphouse at 7:30 in the morning.  Weather was forecasted to be 25 degrees and cloudy; however, it was a balmy 42 degrees when I stepped out of my car, albeit a tad windy.  Don was there waiting, eager to begin his new running career and soon the rest showed up.  Our group today included Eric, Jim, Mike, Don, Danica, Donielle, and myself.  Yay!

Once all were assembled, we headed north on the parkway and ran at a nice pace for 1.5 miles before stopping, stretching, and catching our breath. Soon, we turned and headed back the way we came for a nice 3 miles looking at a great sunrise and the river.  

I was happy to meet a fellow ultra runner in Eric and look forward to running with him on some of the trails he mentioned.  Donielle is super strong and ran very easily with all the other excerise she puts in.  Danica is on a mission to loose the final bit of weight from having a baby recently - this will be in no time since I can't see an ounce of excess weight on her anyway!  Mike is a super easy runner with a gifted natural gait one would kill for.  Jim is running for run; but I hope to convince him he needs to enter some fun races.  And Don, I don't think he's run before; but I asked him if it was hard after the run and he said he actually enjoyed it so much more than he thought -- yes!  Another soon-to-be-hooked runner!  

After our run, Eric and Mike continued while the rest of us headed to the Metro Cafe for coffee and post-run comeraderie -- my favorite part.  Oh, the stories!  I think I'm going to like running with these guys!!   





Eric is missing (took the photo)



 PS - my phone must be going on the blink -- my photos were terrible!

Thursday's Run

Fitness One

January 6, 2011

Treadmill

4.5 miles

45minutes

Truth be told, I like my gym.  I like the bank of treadmills facing Casper mountain; can't wait until I can actually see Casper Mountain when I'm on the treadmill; but why be picky. 

Once again, I worked later than I anticipated and still needed to get out and run.  I went home, chatted to my girls on the phone and finally left for the gym after 7 pm.  That's okay, mine stays open 24 hours and this means I've passed the after-work rush leaving me with just a few fellow souls and a quiet gym.

I was tired and did not want to run; but after the first mile, I settled down, listened to my running mix and watched Auction Kings on the screen in front of me.  After about 3.75 miles running at a 9:27 or so pace, I slowed it down and cranked up the incline percentage to 8 and finally 9.5 and powerhike uphill for a quarter of a mile at a 15min/mile pace.  Then, it was back down to flat and a fast sprint for another quarter mile with the final a gentle slow down from whatever 8.0 translates to min/mile pace on the treadmill.  I am teaching myself to check these things and trying to remember them better; however, I still forget to check and see what my pace is during certain parts - I'm spoiled, my garmin keeps track of that sort of information and I can recall it at will.  I do remember looking at the pace at the end and seeing a flat 10 min/mile pace overall.

A very nice workout with the sweat pouring from me at the end and home to ... yes, twizzlers, nibblers, and leftovers!

Running and Resolutions





January 4, 2011
Fitness One Treadmill

33 minutes

3.3 miles

10 min/mile pace

Yes, another cold, windy night in Casper and hence, another warm, easy run on a treadmill.  I am trying to get back into the swing of things and get my weekly base running back to where it needs to be. With that in mind, the treadmill is fine for now.  I'll add the weight-training to it soon.  So, I hop on the machine and let my mind wander and that brings to me to my New Year's Resolutions. 

Yes, I make resolutions each year.  And yes, I do try to keep them.  I usually only make three and go with that.  How successful am I?  Let's see, last year's resolutions were to run more, incorporate weight training into running, and be nicer to people.  Of those, I know I kept one -- I ran more.  I tried to incorporate weight training into my running but only made it to the base gym twice, or was it three times?  And I really tried to be nicer to people and I think I was successful with that ... right up until August (whew! tapering for Leadville took its toll on me) and then I had another dip in December, holidays, right?

What are my New Year's resolutions this year?  Well, I resolve to drink less caffeine, incorporate weight training into my running, and to eat more healthy.  Yup, weight training is in there again and this time, I think I might be a little more successful with it since I am now a member of an actual gym!  Yeah, I caved and I now pay $29.95 a month to run in comfort and to use those modern metal torture machines.  I even had an introductory lesson on how to use them -- two months ago.  Have I used them since?  Um, well, no. 

However, I will do it this year!  I'm paying good money each month for my membership and I refuse to not get my money's worth.  I will use those machines and I know that will make me stronger, at least that is what Nietzsche promises, if it doesn't kill me. 

As for the less caffeine -- I must still have my coffee in the morning.  How in the world can I function without it?  But, I am buying caffeine free diet Pepsi.  I just can't cut out my colored, flavored, sweetner-infused carbonated water just yet.  One thing at a time, please.  And, I mix my real "leaded" coffee with decaffeinated "unleaded" coffee.  I've done that for years, I am now making it more unleaded than leaded. 

So, for the third resolution - to eat more healthy.  I have not bought a single bag of potato chips ... yet.  I'm on day 4 and so far, so good!  Also, twice, I've only ordered the fish sandwich or hamburger -- did not get the meal deal.  That's really, really good for me.  What else?  I'm trying to cut back on my after work, after running, sitting on the sofa watching TV until the wee hours of the night snacking.  That is a difficult thing for me to do, it truly is; but I will persevere!

Check up on me in June and see how I'm doing on these resolutions!  But right now, it's time to get off the treadmill, go home ... and not eat all the pretzels or trail mix or popcorn in the house before going to bed! 

Treadmill Running





Lifetime Fitness logo on website

January 2, 2010
Lifetime Fitness

4+ miles

30+minutes

(I should really pay more attention to the read outs right there in front of me)

An early start to the day taking my daughter up to the airport at oh dark thirty and then four more hours of driving to Casper. Ah well, such is life.  The early morning and icy road conditions wore me out and therefore, after arriving at my 2nd home, I did the most noble thing I could, I took a nap.

Awakening refreshed and with some new found energy I decided to get my lazy butt out and run ... in the gym ... sometime ... today.  After much talking to myself and finally convincing me to change into running gear, I received a call from a friend who wants to begin running with a group of us in Casper.  Whatcha doing?  Going to go run.  Want to run with me at my gym so I can see if I can keep up?  Sure, why not? 

So, Don picked me up and took me to his gym - Lifetime Fitness.  It's one of the gyms I checked out before joinging mine.  However, I quickly decided I didn't need the indoor putting/driving range, or the lap pool or the racket ball courts or even the expensive monthly fee after taking a tour of their facilities. 

Arriving there, I paid my guest fee, okay, Don did since I complained on the way that I could be running at My gym without having to shell out more money and that I wasn't sure I wanted to run at Lifetime since they just bought the Leadville races.  Good man though for ponying up and taking care of it for me. 

Their facilities are truly nice I must admit.  I quickly found the locker room and took off the extra layers needed in Wyoming in the winter and met Don by the bank of treadmills facing Casper mountain and the wall of T.V.s!  Wow! At least five television sets all tuned to different channels -- I watched HGTV and the Strongman Competition during my run!

Don and I found two machines next to each other not in use and hopped on to begin "our run."  I started out slow and then bumped up the speed a tenth after about a quarter of a mile or so to eventually get to a nice, easy 10 min/mile pace.  Once there, I held it until about 3+ miles and then I slowed it down and increased the grade to get in a "hill workout" for about a half a mile.  After powerhiking and sweating a bit, I decreased the incline and picked up the pace for a pretty fast quarter mile or so and then began my slow, cool down. 

Don was beside me the entire way running and powerhikig; however, he told me later that the first two miles were enjoyable, but the last two were, well, to say the least, they weren't enjoyable.  I thought he did very well and I don't think he'll have a problem running with us on Saturday. 

After running though, Don showed me just what his real strength is, weight training.  It was here that I felt terrible -- I put maybe 30lbs on the machines while Don would place 130+lbs and more!!  Yes, truly, each person has his or her own strengths and I was properly humbled. 

Afterwards, Don asked about running clothes, so we headed to WalMart and picked up a starter "Starter" set of running duds for him while I got some groceries~ 

Another great day of running, even if on the treadmill ... running with friends makes all the difference!

El Paso County Rescue Run 2011

Chris, Bob, Me and Felix

Rescue Run
Palmer Park
January 1, 2011
10K (6.2 miles)
1:05:35

Once again a flurry of emails the week before from the guys and finally the group was set last night - Bob, Felix, Dano, Chris and I all signed up to run the Rescue Run. F and Mike were traveling and I don't know where Jeff was! This is an annual race to support the El Paso Search and Rescue (website: http://www.epcsar.org/) and what a wonderful organization - they never charge for any of the SAR missions they do.

From the website:

Weather: Temps in low single digits above zero, with partly sunny skies. The course was quite icy on the paved section of the course. 

Course: Hilly and challenging. The 5K course is entirely on paved roads. It's mostly uphill on the way out, and mostly downhill on the way back. 

The 10K course is about 4+ miles on paved roads and about 2 miles on dirt trails. The first mile is mostly uphill. Then it is rolling/level for a few miles. The last 1 1/2 miles are mostly downhill. The 10K course offers some panoramic vistas of the  Colorado Springs area and the Front Range mountains.

The morning was freakin' freezin' cold; however, I dressed in layers and was nice and warm throughout therace. I picked up Chris at his house and then drove over to Bob's for all of us to catch a ride with Felix to Palmer Park. While still in the car, Chris had us all swear to the "Pack!" That meant none of us would take off and leave anyone during this race. Absolutely! Now, I was assured to have someone help me through this race and it turned out to be Chris.

The start is on a dirt road that winds around the field at Palmer Park. After the first tenth, you climb for the next nine-tenths on the road. This is a pretty tough way to start a race, especially with icy roads and cold temps. Chris had us start in the first half of runners and that was probably smart since 5K and 10K runners started together and the race openly asked for walkers to participate.

After the first tenth, you turn to the right to continue up the hill for the 10K course and yup, continue to climb. It levels off of a bit after awhile but then, of course, there are more uphill sections.  However, this is Palmer Park and Colorado ... would you expect anything different?   I would equate this race to Garden of the Gods ten miler ... the winter version!

My lack of real training showed up in spades with this run.  However, I only power hiked twice during this hilly course and was proud of myself for my super slow-mo gear that got me up and over the hills. Thank goodness we all agreed that this was just a fun run and none of us were going to race!    

Chris and Dano took the lead for the entire race and would run up a bit and then wait for the rest of us to catch up.  That meant myself and Bob who ran with Felix for the entire race.  After we turned around at the top, Chris was waiting by a photographer so I pulled in as well.  Dano had doubled back to catch Bob and Felix and when they all came into view, all five of us stopped in front of the photographer for a group photo!  

From there, it was mostly downhill -- about that same nine-tenths that we had on the way up at the beginning.  We went past the starting point and headed around the field with Chris, Dano and myself and then Bob and Felix.  Right before the run up to the shoot,  the front three slowed for the last two to catch up and then we all crossed one behind the other.  Okay, so I did nudge Dano with my elbow as I passed him and then Chris received the same treatment so I could say I beat the guys in one race! 

They laughed at me and told me I could hang up my shoes for the rest of the year since that would never happen again!  Afterwards, we went to Panera Bread for coffee and bagels!  

What a great day and a wonderful way to start the New Year out right.  I hope all of you have a great year running and stay injury free!  

210   262   Teri Hedgpeth            45   Colo Springs  CO   1:05:36

211   435   Christopher Sanders      53   Colo Springs  CO   1:05:36

212   430   Daniel Lee               46   Colo Springs  CO   1:05:37
214   247   Felix Colonnieves        49   Colo Springs  CO   1:05:42
215   426   Bob Eaton                57   Colo Springs  CO   1:05:43

Chris, Bob, Dano and Felix