What A Year

So I didn't post much about my training for or the running of the Dirty Double Dozen. A race report may come some day as Joel sent out an email requesting some. Better do it before it gets too far gone in the memory...

I like the shape I was in, but since the 24 I really haven't felt like running. I think my longest run has been about 6 miles. Had some problems with my feet after the run, but they have resolved. I need to find some great goals. Perhaps the 24 again, as I must defend my title!

My focus for 2010 will be more about getting healthy than about getting in the miles. I'd like do do more cross training. Went to the pool with Shay yesterday. My shoulders feel it today!

Peace

Running with Zazu

I wasn't really in the mood to drive to the trails, nor was I really in the mood to run. Zazu was clingy this morning so I decided to do just a short run in the neighborhood, with Zazu. OK, we only lasted about 1.5 miles, but hey, at least we got out there!

What A Beautiful Day

Scott is 100% supportive of me in the 24-Hour run. We talked a long time about it, but in the end he realized this would be a good thing for me. I wouldn't be stressed about cut-off times if I did the 50 mile at Palo Duro. ( I may do 50K still) He wouldn't have to sleep in a tent, nor would he miss the OU-Texas Football Game.

I ran 1.5 hours worth of Bluff Creek and had a great time! Mentally, I'm in a good place. Now I'm off to go play in the jewelry!

Peace all!

A Weighty Matter

Just wondering, what is your actual weight? Is it when you get up in the morning or go to bed at night. For me it's about 4 lbs different.

The other weighty matter is that tonight I'm telling Scott about my intentions of participating in the 24 hour - Double Dirty Dozen. I foresee him rolling his eyes and explaining how hard it will be on my body. He is a very supportive man, but also very protective. Wish me luck.

I spent most of my 2.5 hour run at Bluff Creek today planning the Aid Station and figuring out how to explain the whole thing to my dear husband.

Wish me luck!

Peace out all.

Pavement Run and My Secret

With the inches of ran over the last 6 hours, I knew there was no way I could run the trails this morning. I ran for an hour in the neighborhood. First to 7-11 to use the ATM machine. Then I ran to Holly's to deliver a necklace and to pick up some $$. The run TO Holly's is a heck of a lot easier than the run back. You don't really notice the hills by car.

I'm 95% in for doing The Dirty Double Dozen, a 24 hour trail run at Bluff Creek. I had been training for 50 miles at Palo Duro, but why not do 50 miles here and not have to worry about the cut-off time? I haven't signed up yet, nor have I mentioned it to Scott. Scott thinks I'm crazy for volunteer for 24 hours... I've only told my thoughts to Shay and Joel so far, and now it's a secret for my thousands to blog readers - OK, I think there are 3 of you!

See ya on the trails!

I'm Blaming You

The following is an email I sent Joel McCarty earlier today. His response follows.

Hey Joel-

So I went to the 24 Hour race meeting last night. Chisholm has me coordinating the aid station. He has such an awesome event planned. Well, it seems so awesome that I think I want to run
it. I 've wanted to do this since I heard about it in March but was pretty sure Scott would be against the idea.

I've been planning on 50 mile at Palo Duro which is the weekend before the 24. Now, my husband has no idea what is going on in my head. He doesn't understand this ultra-running thing. He knows that I plan to go to Palo Duro, but he assumes I'm doing the 20K or 50K. I DNF'd the 50K last year due to back pain, there fore it would never occur to him that I might want to go the 50. (I have done PD 50K 3 previous times). I digress. Anyway, my point is that I want to do the 24. It's in my backyard, my home course. I know those trails inside and out. I was thinking about doing the 12 hour, and hopefully getting in my first 50 there. Then I started thinking, heck, just keep moving your body forward for 24 hours. I can stop/quit whenever I need to, but the option to keep going is there. Again, I ramble.

What I'm wondering... is it too late to start training for 100 miles? Should I attempt this without ever doing a 50? I would love your input!

Katharine

Short story its not too late - I'm just starting my long runs.We are each different but here is what works for me....Training throughout the week doesn't matter. Do all that you can but don't obsess over it. If you can get some tempo running in to build up your aerobic power it will help you be more efficient but its not a core requirement.No matter what do a LONG run on Saturday Ice baths immediately afterward help me - you get used to them (bundle up from the waist up, drink coffee and read for distraction)take lots of napRest Sunday and recharge before your week starts
watch what you eat as you go longer and longer eat more fruits and vegetables and less processed food and consider vitaminsAbout the long rungo slow, walk, stay out a long time and practice eating and drinking more variety than usual, pack a lunch and eat it while you are walkingI believe strongly in run walk from the very beginning. For me 5/1 doesn;t work. I need to run a little longer and recover a little more so for me 10/2 is way more efficient.As far as long runs I like to go out for 6 hours but take them slow with at least one long break to pick up supplies and eat my lunch while walking. I'm running for distance on the road (30 miles) but if I were on the trails I would just go for time. Quite honestly I think the run easy approach you have adopted because of your sciatica adapts you to a race like this much better than a fast marathoner etc... Trust me if you go out too fast you will crash. It's a lot better to start off with 11-12 minute miles and then slow down than to start any fasterAlso food for thought - try a night run and see how your body handles it but don't stress if it doesn't go well. Last year I ran a 50k that started at midnight and was falling asleep running. I was scared of the night at the Mother Road for months. It wasn't a problem, with your endocrine system going full blast staying awake wasn't an issue for me.And finally don;t fear a DNF. I almost didn;t run the mother road last year because I got really sick and took 6 weeks off and didn;t start running again until 3 weeks before the mother road. I almost let the fear of a dnf because of lack of training stop me. You can do it but you have to want it bad.Best of luckJoel

Training Starts Today

Today was my first official training day for the Palo Duro 50 miler. The training scheduled has me doing just 2 miles, and I did it on the treadmill at the gym. It had rained this morning so I figured the trails would be muddy. Then, it was supposed to get up to 93 this afternoon, so I figured it would be too humid. So, 2 miles at the gym, DONE.

My running has really slipped over these past 2 years with all the problems I've had with my back. I know that I will never be fast like I once was, but I really want to get back my consistency. Lisa and Laura used to call me the Energizer Bunny because I could hold the same pace for 4 hours. Maybe now it's just mental. Do I really want to do the long runs? Last year at Palo Duro, I had my first DNF. Yes, my back really hurt, but I also wanted to be exploring the trails with my husband Scott. It was his first time at the canyon and we were newlyweds. I wonder what it will be like this year. The Palo Duro event just happens to fall on OU / Texas weekend, which is a biggie for Scott. Will he come camping or stay for the game and festivities? We'll see.

Until then, I'll just keep running.

Memorial Day Run

I'm back mentally, if not physically. Met up with Shay this morning. Did a lap at Bluff Creek around the extension loop twice. 1:15. Not bad!

They're Back!

So I'm out at Bluff Creek, minding my own business with a short, easy run when I notice my left shoelace is untied. I ease towards the side of the trail and stop to tie it. Not four inches from where my fingers are innocently tying my shoe is a SNAKE! OK, so it was a tiny, baby green one. OK, and it was dead. BUT IT'S STILL A FREAKING SNAKE!!! Unfortunately this was only one mile into my run, so every blade of grass from then on was a potential snake. What a way to get your heart rate up!

Namiste

Ready To Run The Distance...

I'm ready to be a runner again. I've got a long way to go. My back hurts every morning to the extent that I have to ice it. Coffee and an ice pack - what a way to start the day! I've taken a long break from running any kind of distance, but that I mean more than 6 miles.

My goals for this year, as long as my back can tolerate is are:
Turkey and Tatus - 50K, Palo Duro 50 miles, Rocky Racoon 50K.

Wish me luck!

Neighborhood Run

I woke up feeling sluggish, new the trails would be too wet so I did my old stand-by neighborhood run on 19th. I really felt like I was pushing it. Was exhausted on walk breaks.

3.8 + 42:43

Bluff Creek with Shay

I met up with Shay at Bluff Creek this morning. We hadn't run together since before the marathon, and neither of us had been to this trail in a while. We had a good time, kept an easy pace and easy conversation. Mud in some places but all in all a good run.

I've missed running with her.
Shortened the extension d/t mud - ran about an hour.

Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

The timer on my watch wasn't working right. I did all of the pull ups at 30 -20 and 2 sets of the push-ups that way.

Only did 4 rounds of each.

Pull-ups 11-11-9-10
Push-ups 17-14-8-6
Sit-ups 12-15-17-15
Squats 7-9-8-9

Total: 178

OKC Memorial Marathon Relay

Ran the last leg of the OKC Memorial Marathon Relay. Strong winds from the south the whole way. 1:09:17

Dirty Thirty? A day late...

For time:

50 Box jump, 24 inch box 30 Box Jumps, 4 small and 2 reg.
50 Jumping pull-ups 30 assisted at 130
50 Kettlebell swings, 1 pood 30 with 12 lb dumbbell
Walking Lunge, 50 steps 30 lunges
50 Knees to elbows 30 knee to elbow - 30 each side
50 Push press, 45 pounds 30 push press - 10 lbs each hand
50 Back extensions did 30 supermans
50 Wall ball shots, 20 pound ball 30 with 8 lbs
50 Burpees 30 with knee push-ups
50 Double unders only managed 5 and did those one at a time. did 100 reg.

This work out was really hard for me. Had to lay on the floor for about a minute during the double unders - was dizzy.

Total time:21.47

Warm Day At Bluff Creek

I met up with Peggy today to do the short loop at Bluff Creek - 3.5 miles. Today is the first really warm day of the year - some 91 degrees, and boy did we feel it. Even with extra walk breaks we were both worn out. I'm glad I got the run in.

Burpees

100 Inverted burpees

I wanted to do this one, but someone commented that you really need to alternate legs when kicking into the handstand. I can't do it with left foot forward - tried - too much potential for getting hurt. Will practice those later

Did 50 regular burpee

Time: 9:02 Exhausting!

Angie

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Just did this one at home so no pull-ups
25 push-ups
25 sit-ups
25 squats

3:01

Draper Club Run

Ran today with OTRA. Planned to do about 4 miles, but hung with them for 8. I feel pretty good. No idea what the time was as we stopped in th eparking lot for quite a while. Ran yellow and green at Draper.

5 at Bluff Creek

Although I was pretty tired from the Crossfit workout this morning, I decided to go for a run. I'm still being drawn to running a 50 mile event. I love for this to be at Palo Duro where I did my first 50K. I went out to Bluff Creek and relly pushed it! While on the extension loop I was practically grunting with fatigue, but I kept going with no extra walk breaks.

My time was 59:44 - a bit slower than last week, but I had to walk about a minute through 'shoe-sucking ' mud. 5:1

Danny

"Danny"
Complete as many rounds in 20 minutes as you can of:

24 inch Box Jump, 30 reps 16" box
115 pound Push Press, 20 reps 40 ibs - bar only
30 Pull-ups 120 assist

2 1/3 rounds + 4 push press = Exhausted! Laid on the mat for about 5 minute recovering.

Helen

Crossfit "Helen"

Run 400metes/ 1/4 mile
21 kettlebell swings of 55 lbs
12 pull-ups

3 rounds for time

What I did:
Run 400m
21 dumbbell swings of 15 lbs.
12 pull-ups assist 120 - all 3 rounds

Total time: 10:14

100-50

Too busy today to make it to the gym, so I did a "Quick Cross fit"

100 sit-ups
50 Push-ups
broken into five 20 and 10 sets

First 2.5 sets of sit ups were full, other 2.5 were crunches. All push-ups on knees.

Total time: 5:51

Short Run at Arcadia

Ran about 6 miles of Arcadia today. Struggled a bit. Went out for 35 minutes, then turned around. 1:09:07.

Bluff Creek

I ran 5 miles of Bluff Creek today. 59.17. Felt pretty strong. Slow, but strong. My back didn't hurt much, but we'll see about that tonight. 5:1

Walking lunge 100 ft.
21 Pull-ups 120 assit
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups 120 assist
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups 130
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups 130
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups 130
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups 120
6 Sit-ups

Total Time: 20.42

Compare to 090226 Only made it through 3 rounds d/t sudden onset headache

Walked 5% grade for 20minutes = 1.17 miles

Nancy

"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps 30 pound

Total time:18.45

Short and Tiring

Three rounds for time of:
21 L-Pull-ups Alternate L's and Tucks
15 ft. L-rope climb, 3 ascents No rope, tried towel pull-ups and couldn't do any, subbed with
15 pull-ups - 130 assist
15 front pull down
15 behind head pull downs x 3

Total time 10.58

Biked 20 minutes

Back Strength

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Only did 3 rounds as I didn't want to tax my back too much.

7.22

Fight Gone Bad AND 5544332211

I didn't have time to workout yesterday, so I did the Crossfit and Crossfit Endurance workouts of yesterday - today! Scott helped me with the timing of Fight Gone Bad. I think he was impressed!

"Fight Gone Bad!"
Three rounds of:Wall-ball, 20 pound ball, 10 ft target (Reps) 5 lbs 38-33-36
Sumo deadlift high-pull, 75 pounds (Reps) 30lbs - bent bar with 2.5's 27-24-23
Box Jump, 20" box (Reps) 6 blocks 14-18-18
Push-press, 75 pounds (Reps) 30 lbs - bent bar with 2.5's 14-18-20
Row (Calories) 7-7-8

Total points 305!

After a recovery. I ran 5 walk 5, run 4 walk 4, run 3 walk 3, run 2 walk 2, run 1 walk 1 = 2.43 miles.

Crossfit and C. Endurance

I thought I'd try both the regular Crossfit WOD today along with the Crossfit Endurance. This was my first time with Crossfit Endurance.

10 rounds for time of:
10 Pull-ups first 2 sets were at 120 assist, 8 were at 130
10 Ring dips all sets at 120 assist

17:00

C. Endurance:
Run: 2 x 3/4 - 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill... treadmill use 7% grade, recover 2 min and repeat

I did 0.83 miles at a 7% grade.
1. 10:48
2. 10:26 Had to do some walking on the second set, but the time overall was faster.

Run 800's

Four rounds, each for time of:800 meter run
Rest as needed between efforts.

I did OK on the first two
1. 4:09
2. 4:04

Got tired/bored and did 1/4 miles for the last two
3. 2:08
4. 1:55

30:00 Row

Did my own time trial as it was suppose to be a rest day.

30 minutes = 5084 meters.

"Karen"
For time:150 Wallball shots, 20 pound ball

I did this one at the Downtown Y. Used a exercise ball to squat on, put 2.5 # wts around it to anchor it. I wish they had 8# dumbbells, but there was only 1?!?! So, I did 15 with 10# in each hand but that proved to be too much, so I switched to 5# in each hand.

Total Time: 7.21

After I finished I noticed that they have weighted balls there. I may try that next time.

Big Time Pull-ups

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

I made it through 7 rounds of 15 pull-ups. All were between 120-135 assist.

"Murph" for St. Patrick's Day

OK, I was afraid of this one:

1 mile run
50 pullups
100 push ups
150 squats
1 mile run

They said beginner's could do a 1/2 Murph, so that's what I went for

1/2 mile run
10 sets of: 5 pull ups (130 assist)
10 push ups
15 squats
1/2 mile run

Total Time; 28:08

I think I can change the pull ups to 120-125 assist. They felt pretty easy. I really enjoyed this one. I hope I can get Rae to join me on this program. Everyone else is so set on running!

Slow and Easy at Bluff Creek

I can't even think of the last time a ran at Bluff Creek. It's a warm, sunny day, so I thought I'd take a trip to the trail. I haven't run for over a week and was feeling a headache coming on, so I thought a run would help.

3 slow easy miles was enough for me. Just enough to clear my head and enjoy the feel of the run. Gotta do this more often!

Peace

My Birthday Workout

My Birthday! Quite a busy, full day but I made time to get this workout it. I was eager to see what I could do:

5 pull ups
5 dips
15 sit ups
As many rounds as you can do in 30 minuets.

I did my usual 130 assist for pull ups and dips
First 8 sets were unanchored sit ups, last 5 were anchored
Did 13 sets in 20 minutes. Thought I was going to meet Mr. Pukie, so I stopped at 20 minutes. I had a problem doing handstands later in the day. I didn't trust my arms! Gotta do them early on with this type of work out!

Peace

Complete as many rounds as you can in twenty minutes of:

5 Handstand Push-ups (Slight flexion of elbows)
10 L Pull-ups (weak L for a couple, mainly tucked, pulled up as far as I could)
15 Steps, Walking Lunge (as rx'd)

8 rounds and dead tired. I was a bit nervous on the last round of hnadstands as my arms were shaking!

Jackie

I took yesterday off, mainly because I didn'thave time. It's amzaing, I've lost 4 pounds since skipping desserts and doing Crossfit just in the last 9 days!

"Jackie"
1000 meter row
45 pound Thruster, 50 reps I did the light bar 10-12 pounds. (5 sets of 10)
30 pull-ups Used the assisted machine at 130.

Total Time: 12:50 It might have been faster but I wasn't sure if I did 4 or 5 sets on the Thrusters, so I did one more set when I finished the pull-ups.

I rowed another 1000 meters as a cool down. The rowing machine is fun. I certainly felt it in my legs afterward.

It was a good workout, but I look forward to running tomorrow.

Peace.

"Barbara"

Oh this workout hurt!

25 (15) pull-ups. My gym as a machine to assist your pull-ups. I really only lifted about 20 lbs of my body weight.

30 push -up, all on my knees and with many breaks

50 sit-ups, all crunches

50 (25) squats, dang that was enough

Round 1 - 6:04
Round 2 - 5:27
Round 3 - 6:05 ( damn near threw up my orange!)
Round 4 - heck no!
Round 5 - I ain't no fool!

Next time we do a "Barbara" I'll see some improvement. I've got a long ways to go!

Learning Deadlifts

It's been many years since I've done any serious weight training, so I spent some time this morning watching videos with instructions for Deadlifts.

I did the actual "CrossFit Warm-up" before going for the lifts. Ever so careful of my back, I didn't attempt much. I thought 60 lbs would be a good start. 1 did 7 60 lbs deadlifts and taht was enough. I know I could have done more- much more, but I want to take it easy.

I also did 3 15 sec handstands.

Strength! Here I come!

More CrossFit.

I wasn't as sore this morning as I thought I would be after yesterday's workout.


This is today's set:
Walking lunge 100 ft. (50ft)
21 Pull-ups 21 Sit-ups (5 neg pull-ups, 25 crunches)
Walking lunge 100 ft. (50ft)
18 Pull-ups 18 Sit-ups (5 neg pull-ups, 25 crunches)
Walking lunge 100 ft. (50ft)
15 Pull-ups15 Sit-ups (5 neg. pull-ups, 25 crunches)
Walking lunge 100 ft.
12 Pull-ups12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups9 Sit-ups
Walking Lunge 100 ft
6 Pull-ups6 Sit-ups

Total Time: 9.35

I got a really bad headache during the 3rd set, so I stopped after that. This workout called for a heck of a lot of pull-ups. I can't even do one. This will definitely help with upper body strength. Still working on handstands. Did 1 for 10 secs, and 1 for 5 secs. Getting better on the kick up.

Rock on!

My running isn't going well at all. After a few miles, my back hurts and I just don't want that any more. So, I've committed to trying some Crossfit for the next 40 days - to go along with the Lenten Season. This is what I did today:

50 push-ups ( I did them all on my knees, with plenty of rest breaks)
400m run (that's 0.25 miles)
50 sit up (I did crunches, again with a couple breaks)
400m run
50 kettle bell swing ( my gym doesn't have kettle bells, so I used 8 lb dumbbells. It freakin' hurt!)
400m run
50 squats ( I held a pole across the back of my shoulders to help with form, squatted only as far as sitting in a chair.
Run 400 m

Total Time: 21:44. I hurt already!

Later in the day, about 1 hour on the bike.

No More Pavement Runs

After the ice storm earlier this week, I know the trails would be too wet to get out for a run this morning. So, I joined up with the Landrunner's marathon training group and did a loop around the lake. I don't like to run on pavement because it really hurts my gut. I know, that doesn't make sense, but my digestive system gets screwed up for the rest of the day. Today was no exception. I ran with Shay for most of it. Reconnected with an old friend, Sueanna, and ran a bit with Stephanie, and finished off the last 2 miles with Lisa and Laura. Thanks all of you for getting me around the lake. I don't plan to run on pavement again any time soon.

Sledding

Sledding - it's not just for kids!

My training schedule had me out for a 2 mile run today. Not worth it to drive up to the trails, so I put my spikes on and did a little run in the neighborhood. I ran on the slushy-icy streets down to Will Rogers Park where the kids were sledding. I've run down there before to do hill repeats. For such a short run I might was well hit the hills. After going up and down a couple times, I grabbed an abandoned piece of cardboard and put my fat ass on it. What a ride! OK, not quite as much fun as when I was 9, but I enjoyed it!

Peace!

Icicle Run

When it's cold, you gotta dress for the cold...

I had my appointment with Dr. Odor today. Basically he said that it was too late to do anything for my L5-S1 disk. It's pretty much gone. L4-L5 disk is dehydrated and I would an ideal candidate for a a disk replacement. When? He said to wait until I just can't stand the pain anymore. For the last month or so, the pain is decreased significantly. Dr Odor attributes that to the destruction to L5-S1 and it's innervation. OK. Right now, ibuprofen works. When that stops working I'll go see him again.

Since his office isn't that far from Bluff Creek, I thought I'd go for a little run after the appointment. It's been icy out for a few days with a layer of sleet on top. I knew if I got out there while it was still below 32, the trails should be in great shape. So, I packed my sports bra, nylon tights, fleece tights, dry fit shirt, thick socks, gloves, gaiters, Get-A-Grips, hat, glasses. By chance did you notice I didn't list running jacket? I wish I noticed. Once I got changed and saw no jacket, I thought about going home, but it was so pretty out with all the ice and sunshine.

I put on my heavy wool coat and ran about 10 minutes. Too hot. Headed back to the parking lot to meet Melissa and changed into the sweater I wore for my doctor appointment. Quite fashionable, and worked! Not too hot, not too cold. The air temp was pretty cold and sucked the breath out of me as we ran. We were both good with 3.5 miles. And, no slips or falls!

YOU CAN'T EXPECT ME TO DO MATH WHEN IT'S THIS COLD!

Scott just shook his head when I left the house this morning. Wind chill was in the single digits again. I tried to explain that once you start running and are tucked in the trees, it's really not that bad. He's not a runner and just doesn't get it. Anyway, I had to get out there and figure out courses for the Sooner State Games Trail Run. After planning 3 different courses for Bluff Creek, we were denied a permit because the city wants to do some construction out there. Armed with her GARMIN we hit the trails. We warmed up quickly and had an OK run. We were both a little tired but made it, stopping frequently to check and right down split distances.

I've been told that the garmin isn't always accurate in the trails due to the switchbacks, but we were pretty close to what the signs said, so I think we have got our courses. YAY! One less thing to worry about.

It's been a good week. 28 miles of running!

Peace!

Scavenger Hunt At Bluff Creek

You know you have good friends when they are willing to help you look for your keys after a 5 mile run, at dusk, in the cold.
Thank you to Melissa, Keith, Peggy and Beth! The 5 mile run went so quickly. We spent most of it discussing our options for the Sooner State Games Trail Run as it seems Bluff Creek won't be available to us. We made our decision to hold it at Draper, just before reaching the parking lot. As we approached our cars, I realized I wasn't holding my keys! I never run holding my keys! I used to stick them in the pocket of my water belt, but once that started irritating my back, I stopped using it. Keys were stashed in my secret hiding place. I realized I was carrying them as we entered the trail. OK, I'll hold them.

Yikes, after 5 miles, of twisting turning trails, this could be a problem. My good friends all headed out with me - in separate directions. I remembered that I wasn't holding them when I "high-fived" Peggy when she agreed with me to choose Draper over Arcadia. That was at the Extension Loop. Then I remembered putting down my bottle to tie my shoe when I cyclist passed. That was the big help. Peggy remembered that was pretty early in the run. And I knew that it was on the left side of the trail, near a tree at a short incline. We did it! we found them!

Thanks friends!

Another Beautiful Day

We have been blessed with great weather lately. Is winter gone?

With such great weather I had to get out and run. My legs were a little sore this morning. At first I thought it was from yesterday's hard run with Shay. Nope, my new cross-training work out is Wii Bowling. I didn't know why I was sore until I bowled a couple games this morning. It's the lunges! WOW!

So I headed out to Bluff Creek for an easy 3.5. With about 10 minutes left in the run, I ran into Peggy and Beth going the other way. Of course I had to join them. I only stuck with them for about 15 minutes because my training schedule only asked for 2 miles today and I was well passed that already. But, you gotta run with friends when they are right in front of you.

My back seems to be healing. Usually when I hit a root hard with my foot, the impact puts my back into a spasm. Today, well, it only hurt my foot! I guess that's a good thing. Wouldn't it be great to be a strong runner again?

Namaste'

Just Like The Good Old Days

It's amazing what your body can do if you just ask it nicely.

What a great day for a run! It was one of those days where we pushed it a little, went outside of our comfort zone. I've been going too easy for way too long. Shay and I met at Bluff Creek - cool, but sunny. Neither of us said anything until we were about halfway through - 'are we running faster than usual?" It reminded me of the times when I used to be fast. OK, I was never fast, but I used to be a lot faster than I am now. Not only did I stop once to pee, twice to fix a shoelace and once after a pretty hard fall, but we beat my fastest time out there by a full minute!

Thanks Shay for pushing me a little.

Namaste

My Solitude

Sometimes it's great to run with a group. Sometimes you just want to be alone. I couldn't figure out what I wanted today. It all just didn't feel right. Today OTRA met up at Draper for our monthly group run. I ran with Lisa, Chris and Laura for a while, and met up with Melissa a couple miles in. Peggy and Beth were somewhere behind. Maurice and Charlie were somewhere ahead. Not sure where Keith was... The pace was comfortable, but I was not. Stopped to stretch my back a few times, let the group get away from me and I was fine. Caught up with the group, but then realized I felt better on my own. Do you every get that way? Maybe I wasn't in the mood for conversation.

A Cold Winter Morning

You just have smile when you hear hundreds of birds singing at the same time!

You can't really tell in this picture, but there were hundreds of birds in these trees. We stopped to try to get a picture, and as soon as it 'clicked' the birds were silent then all took off in a flurry of wings!

I don't remember the actual temperature, but when I was leaving the house Scott told me that the wind chill was in the single digits! Dressed in layers and layers, Shay and I took off into Bluff Creek. The cold air hurt my teeth. My body warmed up after about 1.5 miles, but the fingers, nose and toes still haven't thawed.

The trail looks so different in the middle of winter. I'll take a picture from this same place later in the spring.

Chisholm's New Year Run

What perfect weather for a long run. Who could have thought we'd get a 70 degree day on January 3rd??? Who knows how many turned out, but Chisholm said it was the largest crowd ever. The distance was 50K, but I think only 5 people went the full distance. (CONGRATULATIONS CHARLIE - His First 50K!!!) Shay and I did the 25 K. Heading up to the water tower after the Project Office was a challenge. That's where we felt the wind! I think most people turned around at the Project office. Our goal was to run it in 4 hours... I know, pretty slow, but I'm injured and neither of us had been training much. Our actual time was 4:01. We're gonna blame that extra minute on Debbie, Chisholm's mom, as we chatted with her on our return past the Project Office.

All in all, I'm darn tired, but glad I did it!

First Run of the Year

Happy New Year!

I met up with Melissa and Shay this morning at Bluff Creek. My back still feels OK, but I don't want to overdo it. We did a very easy 90 minutes run, staying in the trees as it was so windy. It was nice just going slow and talking. We talked about our running goals for the year. Melissa has a few races picked out, leading to a 100 miler next year. Shay doesn't have a plan yet, but is doing DanMan and a relay for the OKCMM Me? I have some things in mind, but will wait to formalize a plan until I meet with Dr. Odor. Until then, just keep running.

May you surpass all your 2009 running goals! And, let me know if there is any way I can help you reach them!

Peace!