Sunday, August 29, 2010

Boulder Res TT

I didnt get much sleep last night so I got up and had a little breakfast and then took a 1.5 hour nap. The swim area didnt open up until 10am (which is way later then I'd want to start a TT with the warm summer days and hot sun). I felt a little better on round 2 but my legs and feet were achy for some reason.

I got to the Boulder Res park around 10 and began setting up. I backed my car up to the bike rack and locked my bike to that. I then filled up a shallow plastic tub with water to act as a foot rinse. My transition area was the tailgate of my hatchback car. I laied out my towel and shoes, some water and clif blocks.

The swim today was sands wetsuit, the water ended up being about 68* and it was cold at first but I got used to it within a few mins. After that I wasted no time in kicking this TT off with a strong but smooth swim (5 laps). Each lap was calculated to be @300m which should have given me a 1500m swim but I finished in 16mins (half the time of my Boulder Peak swim), so im guessing theres some error there and ill call the swim @1000m for now. Its amazing how much better you swim when you dont have to worry about navigation, bumping into people, turning at the wall, or goggle/ ear plug leakage.

I ran out of the water like a swamp monster attacking the half naked beach goers sunning on the beach. Without my usual stagger and constricted run I got to the car feeling great but extremely confused with that swim time.

I unlocked my bike, threw on my socks and bike shoes, locked the car back up (with the key, one gel, a bottle of water and a bottle of G2 strapped to my bike) and hit the streets. The previously overcast morning had turned into mostly sunny with a chance of 90!! I swear I dried off in the first mile. Included in that distance was my first of 3 hills going out that I would have to conquer, this is where I realized how much I used my legs on the swim, and how much less power they had in them then I had on the same ride a few nights prior (my first 20 mph ride!). Lets get one thing straight, these are not hills, these are pretty much mountains or mega hills in my way. I got into a nice rhythm even though I didnt have music on me and tried to take in my surroundings to keep my mind sharp. I made it to the turn around after a long rest down hill, but you know what comes after that. Yea I had to go back up that same hill and I didnt really get into attack mode until half way up it. I was good about keeping a steady supply of water and G2 and at my first major down hill I took the gel (powerbar strawberry banana). It was a little sticky and doesnt taste as great when its sun cooked. After that I took a few swigs of water and stowed the wrapper down the back of my shorts.

I was surprised that I was stopped only one time by lights but it was one of the longer ones and gave me more rest time then I would have liked (trying to keep this as a mock race). The T2 was at the bottom of a hill so I slipped out of my shoes and put my feet on top of them to let the feet breath and come back to life a little. I only had a little bit of numbness but by the time I got off the bike I was good to go.

T2 I unlocked the car and re locked the bike, took a block and some water and slipped on my shoes (with my new elastic laces). My legs felt pretty good and again I was surprised with the quick bike time (turns out that it was 3 miles short). I felt like I was taking it easy out of the gate on the run and much of the first 2 miles was downhill but when Ky tried to drive up to me, park and hand me water she was unable to catch up to me so went on to the next parking lot along the route. It was probably around 6:45 to 7 min pace and then the only major hill on the run slowed me down a bit even though I fought it hard. My Calv's were burning but I never really got too out of breath. My right toes were going numb after that and slowed me down. The first up hill burned my calfs and I had a little pain in my right ankle. The water hand off a mile down the road was a successful one however, it wasnt water!! Nope it was very strongly mixed Gadorade and it burned going down. I remember my last race that surprise happened and I choked on it, and let me tell you Gadorade stings when its coming out of your nose.

I was alone for the next 2 miles on a stretch of path that I had never been on, there was a little shade and a cross wind breeze to cool me down (I seriously wanted to just jump in the lake at this point). I grabbed my water from the bushes where I had stashed it during my set up and skipped the gel I had planned on taking at this point. I felt strong and I now had company (Ky on her bike pacing me to the finish). She said she was amazed at how much stronger I looked on the run this time then I did at the Boulder Peak event of the same distance. I did feel strong, I didnt "go" but I did feel strong and didnt slow up the last 2 miles.

After the finish I downed a whole bottle of water and felt a lot better then I did in July. To combate overheating I went back into the swim area to wade around a bit and muttle over how the TT went. Its a new Olympic distance PR (even when you add in extra swim and bike time). It was a huge confidence builder and the only major problem was that I held back too much in each event when I could have pushed a faster pace. In all, I feel ready for 2x that distance.

1000m, 20.36 mile, 6.2 mile

Swim: 16:00 Pace
T1: 3:30
Bike: 1:4:19 Pace=18.99
T2: 2:00
Run: 45:46 Pace=7:22

Total: 2:11:02


Description: Boulder Res TT Notes: After a 3:30 T1 I got on the bike out 55th to Right on Jay Rd, L on Independence, L on Diagonal, Right on Jay, Left on 63, Right on Spine, Right on Lookout, to 95th and then turn around, Left on 75th and Right on Jay Rd, Right on 55 to T2.

Wednesday, August 25, 2010

Practice Mistakes

Back when I was a D1 NCAA athlete I remember my coach corrilating how you practice is how you are going to compete. This statement holds some value but we must not forget to make mistakes and learn as we go. There isnt only one way to get you to that finish line with your goals in hand.

Today while on the bike I was thinking as a Triathlete. Every detail matters no matter how small because any number of factors could stop you cold and prevent you from becoming and Ironman or can add on mins that youve worked so hard to shave off.

In that mindset, there are definately mistakes you wanto to make and learn from in practice so that they dont occur on race day. Its about controling the things that are within your control. Weather, road conditions, current, cars and what other competitors do just have to be adjusted to. The things you can control are pace, technique, falls, mental status/decisions, intake (refuel and hydration). There are also things included in your race that you can minimize the threat of failure but once you start the race it is all up to chance. These things include: flat tires, blisters from shoes, fogged goggles, and lost or forgotten items.

With 25 days left until my first 70.3 I must rely on my limited tri experience as well as my researched materials. Ive been testing out different equipment, bike positions, and transition formulas to find which will work best for me and how I organize thoughts in my head under extreme pressure.

Once I have made my mistakes and found what seems to work best for me then and only then is it time to Practice Practice Practice until its engrained into me and im programed to default to that movement without thought or hesitation.

Some of the mistakes im working on:

Swim/Bike/Run pace out of the gates/TA

The use of anti fog when it actually fogs my goggles up more

Getting familiar with the Syracuse course so that im confident of where im at and where im going and how much I have left at all times.

Brake tention, tire pressure, seat height

Shoe tightness (bike and run)

nutrition


Its not graded so you can get credit with C's but only A's will get you there first!



Workout:

Spin for 52 mins
Roost Run 6.6 mi Pace=

Sunday, August 22, 2010

Before you sign up for a 70.3 and ever dream of being an Ironman


There are things to consider before you bite the bullet and sign up for your very first Ironman.

First off, you dont have to be a super human athlete to be a finisher but whether you are one or not this race will change, no actually it will turn your world upside down. Temperarorly or perminently, depending on the person and the experience. There are many reasons for someone to be struck by the idea, the health beneifts, feeling of accomplishment, being in an elite group, travel.

Let me tell you what it will take on race day:

Countless hours of training (up to 10 per day), research, gear, a balanced diet, and mental toughness. I say, before you sign up, go on a 3-4 hour bike ride. As a triathlete, you will spend most of both your training time and race time on the bike so you better become friends with it. You also better become comfortable swimming long cast away distances in open water and have feet of steel and knees in good condition for the final run.

I signed up in Dec. and knew that id have to put in at least 15 hours of training a week and that tag teaming that with work was going to take some organizational skills. Most training days lately ive been getting up around 5 to get in a workout and shower before work and then getting home at 6 and throwing in another workout. Weekends are much the same but have included longer blocks and bricks that I cant normally get in. Basically I do more before 10am then a lot of people do all day. My friends are slowly transfering into endurence nuts like myself. Most of all though its the cost of the sport. Almost everything youll need will be expensive and you wont know what will work best for you until you try multiples.

Today I rode longer and harder then I had ever done before. I took my bike up to Winter Park, CO for what ended up being a 38 mile bike ride at 9000ft which included a pretty substantial asscent of about 800ft in 3 miles. I totally bonked at the 1h45min mark which is roughly half of how long id like to be strong on the bike for. When I got off my legs refused to do anything and at that point I couldnt fathem running 3 let alone 13 miles. My feet went numb within the first 10 mins of this ride, possibly due to the 69* mountain temps and me spilling water on my cycle shoes.

On a brighter note, I have solved my bike shipping problems and found a great price on a used Trico Sports Iron Case. This thing is the real deal, almost bullet proof and will give me great piece of mind when I ship my bike to Syracuse for the race.

Continue to push those limits. DS

Wednesday, August 18, 2010

The eight of cups


After reading a recent Active.com article about splitting up your long run, I thought I might start tapping into the longer bike rides in much the same fashion. It comes down to the fact that there are only 24 hours in a day and there is nothing you can do to change that. A long ride of 40/50+ and 100 miles will take me over 3 hours and who has that amount of time, or daylight for that matter?

http://www.active.com/running/Articles/Should-You-Split-Your-Long-Run.htm?cmp=11-4463&utm_source=sendible&utm_medium=feed&page=2

Today I tried it out. I attended a gut wrenching hour long spin class at 6am with the rest of the either married with kids moms, 9-5ers, and tri junkies. The class consisted of 2 major hill sections and intervals of 1-2min burn outs. Off the bike and dripping with sweat I then proceeded to hop on the treadmill for 2 miles at 7:30 pace.

I went to work and put in my hours of eight with my TPS reports and such, until cosmic order was once again restored from me shaking it up so hard.

I then hit the Cherry Creek Path on my newly installed tires. I got fed up with all the flats I've been getting that I decided the best option was to replace those. In doing so I went from a width of 25 to 23, a bit apprehensive at first but in the end I didnt really notice a difference and at this point my legs were in no mood to test them out to their fullest (yea take it up with management!). I only had time for 10 miles after I found that the path was under construction and couldnt find a suitible alternative route.

Following that I joined the Runners Roost Run club weekly night run from the Denver store for a 4 mile loop at once again 7:30 pace. A much better showing this week on my block day final workout. Today was the first time I've done a double block workout and I was hoping for a longer total ride (more then the 30 miles or so that I project I did), but in all it will get me used to being active for longer periods of the day and theres always tomorrow/next week.


"May the road rise to meet you, and the wind be always at your back"

30 days out!!!!






Perfect Practice: Train to Race

By Amanda McCracken
D3Multisport.com

Vince Lomabardi once said, "Practice does not make perfect. Only perfect practice makes perfect." When applied to triathlon training, you might ask yourself, "Am I preparing myself to race my best? Am I doing workouts in practice that train my mind and body for race conditions?" The following, by category, are race simulation workouts you might consider using to get race ready.

Swim
So you have a goal time in mind for your swim split, right? Have you practiced that pace? Try the following workout to not only test the reality of your goal but also to remind your body what it will feel like.

Warm-up thoroughly

Determine race pace: If you want to do a 1000 meter swim in 15 minutes, your pace/100m will be 90 seconds. The following will be done at the 90 second pace. We call this "T-pace" for time trial or threshold. The goal of the workout is to maintain an even pace even as the distances increase. If possible, try to make the last 4 x 100's faster than the first set...as if you are coming "home" stronger than you went out.

Main Set: 4 x 100 at T-pace (10 second rest), 2 x 200 (15 second rest), 1 x 400 (20 second rest), 2 x 200 (15 second rest), 4 x 100 (10 second rest).

Cool down adequately

Bike
How many of us go to a race never having ridden the course? RIDE THE COURSE! Get a feel for the curves and hills and pavement. Are there any pot holes or tight turns? Where are good places and bad places to pass? Practice accelerating from the bike mount line. Practice attacking the hills (mentally and physically) and maneuvering safely during the downhills.

Try the following for a simple way to simulate race surges during a race on the bike:

1.Choose a riding partner that is stronger than you on the bike
2.After warming up for 20-30 minutes, begin a fartlek workout on the bike based on your partner's choice of surging
3.For 30 minutes, your partner will throw in random surges that force you to pick it up for 30 seconds to 1 minute at a time in order to keep up. The entire 30 minutes should be done at just below race pace.
Run
One of the best ways to simulate running at the end of a triathlon is to practice running fast on tired legs.

At the end of your long run, try to finish the last 10 percent of it at race pace or 20 seconds slower than your goal pace. For example, if your goal is to run your 10K in your next Olympic distance triathlon in 44 minutes, shoot to run your last 9 minutes of your 90-minute run around 7 minute pace.

The following is another race simulation workout that forces you to try to maintain a hard effort after pushing yourself at race pace:

After adequately warming up and stretching, run one mile at hard effort, RPE (Rate of Perceived Exertion) 7-8/10, 5K race pace. Then run 2 x 800 or 4 x 400 at the same pace.

Bricks
Swim to Bike (at open water site if possible): This is a great opportunity to check out your gear

1.Set up transition area with appropriate equipment and race nutrition.
2.Warm-up to cold water: Do gradual bobs and 5 minutes of swimming.
3.Swim 10 minutes at close to race pace and exit water.
4.Practice running through sand, stripping off wetsuit, and transitioning to bike.
5.Mount bike and ride at RPE of 6-7/10 (or HR zone 3-4) for 15-20 minutes before settling into a 60-90 minute ride in which you keep your heart rate in zone 3 and some zone 2.
Bike to Run

1.Bike 45 minutes at an easy to moderate pace. End at a track where you can conveniently leave your bike and where you've safely stashed shoes.
2.Practice transitioning off the bike into your shoes.
3.Do one mile just below goal race pace. If you want to run your Boulder Peak 10K in 50 minutes
(~8min/mile pace), shoot for an 8:20 mile on the track
4.Jump back on the bike and do a 2 mile loop at race pace.
5.Return to the track and do an 800 at goal race pace
6.Continue the 2 mile ride / 800 meter run 3 more times
7.Cool down on the bike 30 minutes.

Right where I need to be

Actual:

Training in Boulder has been one of the best decisions I've ever made. It’s been wonderful training along side or bumping into greats such as Chrissie Wellington, Matty Reed, Steve Jones, Jenny B., and Joanna Zeiger to name a few. It’s almost like I’m now solar powered, feeding off the energy that such a beautiful place provides. However, the altitude at first demanded my respect like an untamed stallion but now after several months I've acclimated to it and it’s taught me so much about my limits and VO2 max. I’m excited to be racing at sea level and the ease that that will bring.

Living in Boulder to me has not been a physical vs. mental but union of both working together for the same goal. The mind is happy with the scenery (great backdrop of the Flatirons), and tells the legs to keep going so we can see more. The mind is in control, and the legs are ok with that. It’s a great leader, follower relationship and laid back approach to workouts and racing because this is where you want to be, this is where the dream lands you.

Mentally:

I’ve spent countless hours researching, reading, writing anything Triathlon and Triathlete related, but more than that I've studied up on technique of each event individually. I read Lance Armstrong’s book on biking, I've picked the brains of many great runners and reminded myself what it was to be a runner before I specialized on the off the ground stuff of Pole Vault. I will be a runner first last and always and had my bike as my primary mode of transport and freedom in my youth. Swimming on the other hand was relatively new. If you don’t compete in it and don’t get lost at sea then there isn’t much need for long distance swimming. Not being a fish I’m also not used to being in the water but I was born surrounded by water so I can remind myself that water can be my sanctuary.

The last month or so I've been trying to teach myself patience, and continue the transformation from sprinter to endurance (extreme) athlete. This means pacing, not going out too hard and letting adrenaline take over. Not to have quick reactions or decisions and not to dwell on events.

Physically:

I began this training with a goal and I took it one day at a time. In the winter months, I started in the weight room, lifting and trying to pack on the beef that would inevitably protect the rest of me from the intense training sessions ahead. I had a lot of cross training, cross fit, spin classes, yoga, kick boxing, shadow boxing, and various other sports and games. I wanted to start out as a well rounded student of the event and then specialize into the person that would be able to hang at the top of the list as a Triathlete.

In 9 months of training my weight has fluctuated, my over all body shape has changed and my energy levels varied, but at this point I can tell you that I feel like and even look like a Triathlete. My research has given me the ability to create some great training cycles, if you have been keeping up with this blog you already knew that each cycle had a specific focus. Sometimes the focus was mastered and other times it was recycled as an undertone.

Throughout some pretty demanding days, weeks and cycles made of blocks, bricks and intervals I've somehow managed to remain injury free. The usual culprits: poor riding position, imbalanced muscles, a weak core or just another birthday and that’s my secret. I’m well balanced, flexible, and have a strong core. That’s not to say I don’t feel beat up, but I’m confident that the damage that I have self inflicted is all recoverable during my tapper. The reason this has been such a surprise and accomplishment is that this has been my first time with so much distance and work load. I added on as much as 7, 235, 80 miles a month swimming biking and running, which was a huge increase from my previous trainings of a measly 1, 50, 25 miles/mo.

Right now I’m ready to execute the 70.3 course and become a member of the elite Ironman group.

I didn’t want to conclude without paying homage to the help and support I’ve received along the way. I wouldn’t have started without the events of NYC and the mental state I was in that was in need for a new project. I wouldn’t have even signed up if it weren’t for my sister planning to also do one. I wouldn’t have pushed myself as far as I have without the great training partners I have at my disposal (Kylee, Emma, Aaron, RR, BAM, SS, Chris, and others). And lastly it’s been great telling my story both here on this blog and on my fan page. I hope I’ve inspired some people and motivated them too to test their own personal limits and grow through learning all they can on their own subject of passion. I look forward to sharing the moment with those that choose to come out on race day and see what this whole Ironman thing is all about first hand, and provide additional energy.. because I’m sure I’ll need it.

Thanks

DS future IRONMAN

Friday, August 13, 2010

Friday the 13th

2009 was a year with the most 13th day of the month falling on a Friday, some consider it a lucky number while others consider it highly unlucky with oddball superstition. Either way you look at it, out of the norm things occur on such a day (or rather you notice more). This morning was true to suit as I road past a white haired old lady on a pearl blue Vespa wearing a terry cloth moo moo. As if that wasnt enough she also was weaving in and out of traffic and actaully beat me to my destination. I tell you, people in CO refuse to grow old and continue to amaze me.


This morning my training parnter and I hit the pool for a light session of swimming and an under water photo shoot provided by a Kodak disposible. I hope they turn out, and im very interested to see what my submerged stroke looks like.

300m warm up front crawl
1x60m: Side stroke, back stroke, butterfly, breast
300m heavy front crawl


2min water jog

Tuesday, August 10, 2010

Shallow Breathing

Last week while at a questions and answers panel with Pros such as Joanna Zeiger, and Tim O'Connell at Runners Roost an age grouper about to do her first half Ironman the Boulder 70.3 asked a swimming question about breathing. If you are a runner trying to transition into a swimmer you'll notice that you cant just take a breath whenever you want/need it. You really rely on that VO2 max and once you red line in the water, thats it panic starts to set in!

I come from a sprinting background (polevault) and to be honest I never really had to think about my breathing. Actually, I know for a fact that many times on a jump I would hold my breath and then yell or grunt out on my fly away phase (I have it on video), just as the throwers do. It seems that there is a general trend here, the shorter the activity the less important breathing is. You could possibly hold your breath for a full out 100m sprint, what is that? 12 seconds? and then just catch your breath later. The longer runs however are a combination of relaxed breathing and recovery breathing.

I have 2 strengths that I bring to the table: the ability to hold my breath for almost 3 mins and the ability to slow my heart rate to about 37 bpm. Like anything else it takes practice, and if you want to make this transition (to the water and long runs) you too will have to become comfortable with limited and strategically timed breathing. On top of that you have to develop proper control over your core.

While on a 7 mile tempo run (yes I finally know what one is) I started to get into a rhythm. After months of fighting the altitude I've reached a point where I can run hard and not be gasping for air. Its a great feeling. I went from huge gasp of air on my sprints to this calm shallow breathing. My body has finally figured out the exact amount of oxygen I need to sustain pace or recover in reaching that goal of efficiency. Even in the water I try to stay as calm as possible and tell myself the next breath is coming soon. I try to keep an even pace and save the panic for the start and the turns when people are fighting for space. The only way to get here is to put in your time in open water and become comfortable with it.


Wonderland Lake loop 6.70 Pace=7:07 with a 6:45 return for 2.5

Early morning swim with BAM

My Swim this morning...


Man 5:10 am is early. I was awake before the alarm but still questioned even going this morning. In the end I got my ass up and ate a little and felt better. It was a great mock race morning, and even my stomach played its natural role. I got up to the Res a might early and got a few pix of the sunrise as they unloaded kayaks and bouys.

I signed the waver and it was my first time with BAM so it was free (no 10$ charge and no park entry fee). You should come to one hahaha. There were about 20 people by the time I finished my first lap. I got my wetsuit on, talked to the organizers about distances and I was off to the races. It was about 61* air and 70* water. I was strong to the first turn, then second turn continued but got off course aiming for a nav. bouy instead of the race ones (red and orange look the same at that low angle). Back on the trail I rounded the next and right into the sun. I tried to swim as straight as I could at 90* from the previous turn but really was swimming blind until I got within 70ft of the floaty. The next one was my next turn and I had caught up to 2 people, one I even hit in the foot and then gave them some room. I dont do alt breathing so if someone is on my left, I cant see them. It was a strong first lap of 1000m 19:18 at 31min pace. I then stopped to wipe out the fog from my goggles for 2 mins and then did another lap.

Lap 2 was not as strong and my arms were tired and cranky the first 300m but then I got some type of second wind or something and powered it home. My arms now are already sore btw this and the lift yesterday. 19:40 Pace=32





wonderland lake big out and back.

Sunday, August 8, 2010

Cherry Creek TT

Since I refuse to spend more money on races, I thought it was about time for a time trial. This took a bit of planning but I was able to map out a pretty nice sprint tri (17.6).

The venue was Cherry Creek State Park in Aurora, CO. I set up just like if it was a real race, my TA was a bike stand and I had a swim cap and my ear plugs. The start was a run from the beach into the water. I swam in the shallows trying to avoid jet skiiers and wake boarders, but at about 300m into it my goggles fogged up (actually they were a bit blury to begin with due to the anti fog stuff that I tried out). This resulted in me swimming past my turn around point and adding in a little bonus swimming of about 1000m instead of 750m. I ran out across the beach and once I got to my TA I tried to get the sand off my feet before jumping bare foot into the tri bike shoes. Biked up a hill right out of the gate, then it was flat for a bit, then after a wrong turn I found myself in the mix of a tri that was already going on. Opps!! Back on course I went down a long downhill and a steep uphill in the next 4 miles (at the 9mile mark).

My feet were really numb off the bike, and my shoe laces were a little too tight for the run but I muscled through it.


Swim: 25:40 for .72 miles at 35:36 pace (stopped a few times to see where I was going)
T1: 3:20 (horrible due to sand and a long beach run to the TA)
Bike: 41:17 for 13 miles at 18.9 pace (not straight paths, and with a fall off the bike full stop)
T2: 1:32
Run: 23:41 for 3.1 miles at 7:35 pace (really numb feet)
Total: 1:35:43

If the distances had been set and polished a little better, that would have been equal to a new sprint tri PR.



------------------------------------


Future workouts:

Bike-push pull workout 10 miles or more
Bike-60 miles (hilly route)
Run-10-13 off the bike
Olympic Tri TT (1500m, 26m, 10k)

Thursday, August 5, 2010

Recap

June:

Swim-2.73 Pace=31:41
Bike-148.73 Pace=17.4
Run-83.67 Pace=7:17

July:

Swim-2.79 Pace=32:00
Bike-136.37 Pace=16.4
Run-52.08 Pace=7:42

Goals for July-Aug:

Swim- 5 miles (already attained 8/10 so I upped to 7)
Bike- 400 miles
Run- 200 miles

Tuesday, August 3, 2010

Day of Run

I got up this morning and since it was too late to do anything else, I fit a short run in along the Goose trail with my fav. running partner. We have determined both that I cant keep a steady pace and that it is going to one day get me into a lot of trouble. Ill work on adding 30 seconds on my first few mile pace but its rough when out of the gate is down hill (any time I head south or east, so that only leaves 2 directions).

3.97 miles at Pace=7:35

After work, determined to beat out the thunderstorm I once again tried my luck and tested my fitness with a run up Mt. Sanitas. Its been a while but I figured it would be great training for the Warrior Dash at Copper Mt. coming up in a few weeks.

true to form, I once again shaved a minute off my total time to the big tree with a 16:55
it took me 10:14 to get down the back side from the summit stripper pole and the last mile busted out an astonishing 4:56 final mile. Enter the lightning, exit DS.

Sunday, August 1, 2010

I am Dans legs

I am Dan's Legs. Standing at roughly 39" we are a delicate ensemble of muscle and bone which propels Dan wherever he wishes to wonder. Without us Dan would obviously be without legs, an immobile lump of dreaming flesh. We make dreams come true. The feet which are afraid of sun and enjoy the cavernous sanctuary which Dan's shoes provide. We perpendicularly enjoy a windy hilly route in which we must orchestrate a well timed series of delicately balanced moves. We enjoy working long hours and weekends. Overtime keeps us lean and mean.

This was a journey to say the least, you needed a break early on to hit the bathrooms at the 2 mile mark, just as I was warming up, But we were soon back on the horse. I took the largest hill of the run with a few grunts but unlike last time the gasps for oxygen and over consumtion of fuel were not present.

Sincerely,

Dan Legs

10.14 mile run at the Boulder Res. at Pace=7:17

After loop 1, I took in some much needed water and a bit of gel and started to wonder if stopping is a good idea on long runs. When things start to catch up with you and your body starts to try to recover..pumping blood back into your stomach, you start to sweat like crazy. Both of which lead to problems back on the road for loop #2. I now had sweat in my eyes and a deep cramp on my lower left side. Seeing Chrissie Wellington merge onto the trail was more then enough encouragement to trudge on at the awesome pace I had started however after a mile of running behind her I got dropped like a stone in water.

Luckily for me there were plenty of other motivators also getting in a run on this beautiful day. I pulled 2 loops around the main parking lot and set back for my finish, my first 10 mile run. A little ankle soreness/tightness, but no major knee pain like last time. I had a strong finish up a mini hill and could have been more out of breath.

Post run I jumped into what we are going to start calling the "doggie Pond" because i saw a little girl fall in after throwing a stick to her dog and then throwing a fit because she was all wet with water that the dogs were in. A ten min soak is all I needed.