Uni Hill 2k Review

http://www.youtube.com/watch?v=aPUbwuzlYO4&feature=player_embedded

The Uni-Hill (University Hill district) 2k kicks off the Run Boulder Series put on by Ironman/WTC. Team Timex including Barry Siff and Erin Krummer showed up to help the kids warm up before their 1k race (one loop of the course). There was even a 500m Masscot race.

The main event competitive division didnt go off until 7:20 starting with some of the fastest women in Boulder and surrounding area.

The men's gun was at 7:40pm as the overcast day started to lift and show a waning sun begining to set. I got a great starting position toward the front, but knew I wasnt going to be going out all that hard, toeing next to some of my friends from the mens BX team. I planned for a very conservative start considering the first 250m's objective was to take the hill, in about 20m of elevation gain before we wound back down to do it all over again. Within the first 200m I was already gassed. Breathing heavy, my legs were burning and I was passed by at least 5 people and wondering if I was now dead last. It was kind of humiliating until the second go round when my steady pace brought me up to and beyond a few stragglers that had started to lose their fight with the hill. In fact I wasnt last to begin with but I started to gain more confidence in my smart race plan as this happened. I got to the pinicle fo the second time and knew that was my cue to start kicking downhill with 200m left, the perfect set up for me normally. As shown at the Platte River Half Marathon. I just wish I had more in the tank for a better finishing time, there really wasnt anyone in sight to pass at that point.

I finished:

Time-7:38
Pace-6:09
26th out of 31 (some of the best runners around)

Cherry Creek Sneak Write-up

Cherry Creek Sneak 5 Miler
Denver, CO

I woke up with sore calfs from taking a 4 mile shake out run yesterday where I tried out my Zoot OTEC racing flats (which I've warn before but not that often). I had been hydrating properly so I didn't think it would affect my race potential too much, it would just be an added pain id have to suffer through.

I got down to Denver an hour early and its a good thing that I did. There was a 5k race at 8 and my 5m race was at 9:15. Apparently they shut down the roads at 7:30 and wouldn't let anyone get to the designated parking area. My suggestion for future races is to have an alternative parking area in mind and know the area in case traffic turns into a nightmare and threatens your getting to the start on time. I always try to get there an hour before hand even though my warm up on race day is only about 10 mins. I cheered on some people I knew in the 5k race and then found the Native Eyewear tent(one of our newest sponsors).

I took care of attaching my bib number and timing chip. The chip, true to my triathlon roots I attached to my timing chip ankle band. After that I milled around the finish area as 5k competitors were coming in and around 8:30 I began my warm up dawned in gloves, calf sleeves and under armour. My warm up consisted of a series of short jogs with intermittent stretching. I was trying to loosen up my calfs and hamstrings enough just to get through the warm up let alone become race ready. After that I did some drills. @9:00 I changed into my Zoot OTEC's, chilled with some of my teammates and headed to the start. I was a little early in getting to the start and they were just about to start the kids 1.5 miler. As I stood there a feeling came over me, now normally its that feeling of having to go to the bathroom one last time as your race nerves finally catch up to you in your crazy morning prep, but no, this time I was warm. It couldn't have been warmer then 46* but I was ready to ditch the Under Armour and go in just my thin tank top jersey. Its safe to say that I was warmer at this start then I was at the Shamrock 8k in VA Beach.

By the time I did that and walked back to the start line it was packed with at least 600 more people, but there weren't corrals. There were only suggested pace sections and I lined up at the 7:00 mile pace and under with at least 100 people in front of me by the time the gun went off. We were off right on time and it only took me a few seconds to cross the line. Within 400m things were loosened up enough to get at my own pace without much fighting.

I left the people I had started with behind me within 800m and didn't know if that was a smart move, but I went with it because I ROLL OUT! I had some great RR and Boulder fans along the course as I settled into a pace and tried to stay with a few people I had marked as "my pace." There was a short up hill and longer downhill in the first 2 miles followed by a 600m uphill that was almost steep enough to cause some damage. That ended with a U-turn down hill and that's when I started rolling. I also got a chance to wave to my RR teammates both in front of me and behind and survey the scene. Courses like this are great for that, but don't exactly lead to the best times in the world. By mile 3 I was confident that this race was going to be great, I was loving the course (yea even the U-turns that kill your stride). Mile 3-4 I know I slowed down and had a rough patch. My left hamstring started to hurt like it needed more stretching right behind the knee. My form turned more into a limp but the uphill section and view of the finish line made it go away. It was at this point I got passed by 3 people, trying to fight off one of them but ended up letting them go. I wasn't ready to start my finish phase. 400m later the finish line was in view but I had a sneaking suspicion that there were going to be more turns to come first. I was right.




The course twisted 2 blocks away and back about 600m from the finish with a series of incline and decline. Just before the final turn with 200 to go my fans were there to offer some sparks and I lit a small fire for 50m or so and then hammered back. I had to slow down for the final turn and was sort of in no mans land with no one to out kick for the finish.






I turned the corner however and there about 20ft in front of me was one of my RR teammates John. I reawakened my kick and closed like a MFer. I never ran with John but apparently he has a kick of his own and was in no mood to be passed 30m from the finish so he fought me. I thought to myself "no, come on lets not do this" at first but I'm stubborn. I reached deeper and lifted my legs higher with each cycled explosion. We were neck and neck at the wire and I out leaned him with a little elbow action at the finish. We came in at full speed and almost took out a camera man and a few other keeled over runners just beyond the finish. It was exciting to say the least!


I almost feel like I won something. I leaned out not only my RR teammate John at the finish but also I beat myself. A weaker version of me has been replaced by one that is on a 1 in a row count for PR and I'm going to keep this momentum going. Big shout out to my fans Kylee, Jax, and Emma for the words of encouragement and support, and I wanted to thank the volunteers and my RR team for just being awesome. Great job out there.

Chip 00:34:14
Clock 00:33:21
Overall place: 105/3751
Place Men: 91
Age Group: 16/199

1. 6:29
2. 12:55 (6:25)
3. 19:50 (6:55)
4. 26:?? (7:??)
5. 33:14 (7:00?)

OA pace=6:38

What Does Training at Altitude Smell like?

Defeat!

I was coming off a great training week as I gear up for my first race which is in 2 weeks the Shamrock 8k in Virginia Beach, VA but what goes up must come down and man did I get down! I came down with a stomach bug that has derailed my training. Ive been on bed rest for the last 3 days, barely eating, barely moving unless you count running over to the bathroom every 20 mins excercise.

The good news though is that I survived whatever nasty little bug that tried to take over and ill be able to run again in time for the race. On top of that, today I got my Runners Roost uniform. Pictures of tri uniform coming soon.

Movement Me

At this week's Runners Roost Run Club run we had few rock star special guests on hand. Jessi Stensland, Pro Triathlete and founder of MovementU, and Benita Willis, one of the best Marathon runners in the world with a clocked 2:22. I finally got to meet Jessi! Her and I have a history of near misses but I've been a fan of hers for years now. She was a schoolmate at George Washington University of one of my former training partner Sarah Scholl who followed in similar foot steps. Whats with GWU grads starting a career as a pro triathlete and then starting their own fitness company? Fellow Blogger Kim Schwabenbauer is another one.

Jessi moved from CA to Boulder CO in 2010 after I did and I feel has been a huge accett to the CO running/fitness community. While out of work when I first moved here we were going to connect on a few rides and runs but then MovementU really started to take off and she was off traveling again.

The club run consisted of your choice between a 5mi or 5k loop. I ran a steller 5mi at 7:07 pace coming off a nasty mancold and achilles injury. Im happy with the run all things considered including colder temps and darkness (I seemed to have misplaced my headlamp). Post run Jessi was kind enough to supply refreshements from her new sponcer Razors Edge Wine.



After some post run libation we were treated with a movement prep session. Jessi brought along her bag of tricks which includes mini bands, and stretch rope from Core Performance; The Grid Foam Roller and the Hip and Lower Back kit from Trigger Point.



We went through a pre-race/workout warm up that touched on applying forces, balance, strength, corrective exercise, skill acquisition, and injury prevention. We got out the min bands and worked some internal and external hip rotaton. Then worked on engaging and expanding our core, hip/knees/ankle alignment with knee hugs. Then it was onto strength, elasticity and mobility with some form drill skips and stretches. Surprisingly got called out on a few things with my alignment. Granted its been a few months since doing those drills (and I really never should have stopped with them) but it was pointed out that I have a tendency to twist to my left side when planting my left foot. This is something I plan to work on during future drills (in front of the mirror if possible).

I like how she took a different point of view as a ES major, saying ok I know this stuff but I dont want to work with hurt people, I want to work from the other side and prevent injury. Time is performance in athletics, and lost time due to injury could very well be loss of potential.

It was a great session and learning experience; its motivating to know that you can always do things better. In this case, less then 20 mins of drills and conciously thinking about body positioning can lead to huge advantages during my activities. Loyal readers of my blog will find that I always strive to be an athlete first before a swimmer, biker, or runner. Stay tuned there may be other outings including Jessi and her gang of fitness misfits on the trails in Boulder sometime soon.

Movement Prep

Time to Hit the Ground Running

2/10
35 mins in spin class (Runners Roost team meeting cut my cycling short).
Btw this is going to be the color of our running uniforms and I have ordered the classic black-white-red tri gear and some warm up sleevs. I also wanted to link you to the Runners Roost Race Team Blog. Ill be making reference to it from time to time.

Lastly I wanted to annouce a new partnership that has developed. I am to be one of the future voices of Colorado's own Competitor Magazine since I've been selected as a wear tester for them. They are going to set me up with some shoes, which will be a great opportunity for them to get a fresh opinion of someone with a normal gait and also give me the opporunity to try some different brands. Its the beginning of a great partnership.

2/9
Lift:
Squat 5,5,5,3: 185,205,225,245
Squat jump 8,8: 185,135
Dead lift 6,6: 225, 275
Back Hyper 3x8: 8lb med ball
Leg Extention L/R/B x2: 80,80,100,90,90,100

I took last week off from lifting due to gym availibility and extreme negative temperatures, so this week I was eager to go after it. Sort of go out with a bang and conclude my final aggressive lifting cycle. Next up, im going to start pounding the pavement and tallying large weekly milage in prep for my season opener races.

2/8
24 hour fitness cycle class

Still had saddle soreness from testing out tri bike set ups. Its the misfit setups that will get ya.

Team Supported

As mentioned in my previous post Team I recently applied for a team with store sponsorship. There were 180 applicants fighting for only 40 slots of the 3 teams (elite, race/Tri, retail) and i'm one of the lucky ones since today I signed a contract with Runners Roost Running Store as a proud member of their team. The store was looking for good representatives of the running community and my dedication to the store and the run club probably helped out a bit. Now not only will I continue to attend their weekly club runs from the store with some of the top runners in Denver, but I'll also be sporting the white and red uniform at my up and coming 2011 races (many of which are supported by RR). Its going to be great having increased support at races and having so many people to train with. I look forward to my race packed season and finally putting some numbers up that I can brag about on my applications for next year. On that note, its sure to be a PR year since I don't have a time for 8k, half marathon, duathlon, 5M, and 10M. I can also almost guarantee a PR in the 5k, 10k, Sprint and Oly Tri distances. I look forward to meeting the team members at our first meeting date to be determined. Feel free to leave questions at the bottom if you have any.

Additionally, I joined the Rocky Mountain Triathlon Club team Rocky Mountain Tri Club (RMTC). Its made up of a lot of the same faces as the RR tri team. Im excited for their organized track workouts with a group. Along with that they had some kick ass club discounts on bike classes, swim sessions (all scheduled in Google Calendar..organization is key), and some gear discounts (who doesn't want those?). The clincher for me was a 100$ saving on a bike fitting, since I'm soon to be in the market for my first TT/Tri bike and this is step one of that process. Stay tuned for my post on how that goes 2/7/11.

Team

Today I submitted my paperwork to be a member of the 2011 Runners Roost Tri Team.

You don't know how much you'll miss being on a team until you are out facing the competition alone. While track and field/XC isn't much of a team, you still always have someone to train with, and celebrate your successes with. For me its a no brainer. I like the people I've met during the Wed. night club runs at the Roost. They really take care of us, providing free food, post run beers and weekly give-a-way prizes. Not to mention a 10-20% store discount on those nights.

The team will be treated just as well with comp. race entries, discounted coaching sessions, store discounts and head to toe gear.

When I did the Colfax Marathon Relay I was surprised how motivated all 5 of us were to run well, both coming into the race and throughout the 2010 season. We broke 3 hrs in the marathon as a team, and 2 of the team members used that experience to go out and do the same..SOLO!

I've read about a lot of bloggers and athletes out there that are sponsored and I feel that no matter what the deal/contract is, you have to believe in the product. No one is going to take a shoe deal with a company that cant make a proper shoe and that leads to the athletes decline in performance. I believe in RR, they really do great things for the running community of Colorado and it would be an honor to dawn their race kit.

After submitting I had a moment of panic, am I really RR material? I'm really new to endurance racing/Triathlons and road racing for that matter. My times are slow in comparison to others I run with at the club runs and it seems like even the age groupers around here could compete with elites around the world.

I always strive to be in the top 10%, but not just for one sport or event... for everything that I attempt. To be a true athlete who is well rounded and able to pick up a new sport at the drop of a hat and be in the mix. I've had successes in the past, I currently hold the University at Buffalo indoor and outdoor records in the pole vault. I was the silver medalist in 2008 in the pole vault at the Empire State Games and in 2003 I was a IC4a regional NCAA qualifier. Now retired from pv I've moved on to try new things and keep it exciting, in order to test my limits.

So being new to the running world, I'm aware that maybe its not my times that will get me on this team. It will be my potential. My potential to improve my times, and my potential as an ambassador for the store and to motivate others in their endeavors.

You be the judge:


How Many Races Did You Compete In Last Year (2010)? 6

List Your Top 5 Races With Times and Overall/Age Group Placing for 2010?
Bolder Boulder 10k 43:31 OA 1280 AG 38/481
Lyons River Run 5k 19:39 OA 23/496 AG 5th
Boulder Peak Oly Tri S:30:07 B:1:25:34 R:50:31=2:49:23 OA 502/1344 AG 63/129
Rocky Mt Warrior Dash 3.3M (12 obstacles) 25:30 OA 25/5237 AG 9th (wave winner)
Syracuse Ironman 70.3 S:35:40 B:3:25 (3 flats) R:DNF (medical/mechanical) = DNF

5K Personal Best Time? 19:39
10K Personal Best Time? 43:31
Sprint Tri Best Time? 1:28:46
Oly Tri Best Time? 2:49:23

What Are Your Racing Goals for 2011?

To continue to show improvement as I gain experience, and shift from sprint/field events to endurance racing. Expand my horizons, competing in different length races in order to chisel out a niche in Colorado and reach my racing goals.
Sprint Tri @1hr
Olympic Tri @2:30
10k sub 40
5k sub 19 (having gone sub 20 for the first time this year at my 3rd 5k ever).
Gain triathlon experience and work on my nutrition in order to one day attempt another 70.3 (with an overall goal of a Kona qualifier one day).

Why Would You Be a Good Ambassador for Runner's Roost?

Post track and field collegiate career at the D1 level I began to give back to my sport by coaching. I volunteered as an assistant coach for my own alma mater Gate Chili High School 2001-2005, and was appointed the jumps coach for a season at the New Jersey Institute of Technology in 2006. I also put on demonstrations/expositions for the Flying Circus pole vault club and Heights Unlimited Vault Club 2008-2009. I enjoy motivating others to test their own personal physical and mental boundaries and set goals. Leading by infectious example, and showing strong enthusiasm, drive, and commitment toward everything I do. On top of this, in 2010 I put together an all star team for the Colfax Marathon Relay where our goal was only to break 3 hours. We ended up not only breaking 3 hours for 26.2 miles but also won our division and the prestigious Colfax Cup (which we will defend in 2011). This inspired 3 of the team members to run their own solo marathon races in which 2 of those members actually broke 3 hours themselves. It’s amazing what motivation you can gain from others. My motto is to always continue to challenge yourself and try new things.

How Are You Involved in the Running and Triathlon Community?

I view the running community as part of a greater group, one that runs for a cause and tries to better their fitness and times for the awareness of those causes.

Other than competing, I regularly volunteer for local races just to be around the sport and share ideas with my competitors. I have by no means mastered road racing or the Tri sport and can’t help but become a student of training, preparation and execution of these events. In this realm, I currently administer a Facebook Fan Page and a training blog which shares my experiences and researched findings related to Running and Triathlon training, racing and their culture. I've enjoyed meeting so many like minded people at weekly club runs, and races that it has reinforced my decision in now calling Colorado home.

Runners Roost Run Club Halloween Run

Morning Lift:

Squat 4x5 185, 185, 210, 210 (working my way back up after a long ferlow, left knee hurt).
wall ball pick 2, 3 rounds

The run club added a whole new level of fun and excitement on this weeks Wed. night run when we had a Halloween consume contest for some amazing Sacony prizes. It was a great 4 or 6.2 mile run at 46* and in the dark with my costumed friends.



Ky and I dressed as Barley and Hops complete with drooping bunny ears because lets face it we run for beer and it was better then being any other fruit or vegetable. I was surprised that no one seem really hindered by their costumes along the way but I found that after going out at 6:45 pace the first mile, the cold air was rejected by my body. I've ultimately verified and concluded that I cant expect to run well after September and below 55*. I came back on the 4 mile run at 7:40 pace (with some hills in my defense).

Great night though and one of the best running clubs in the area. Pictures soon.

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=

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.