Gimme a T....

The old saying goes that it takes a village to raise a child. What about to raise a runner?

My first "team" sport experience was in 12th grade when I joined the cross county team. I continued the team spirit when I went to college and ran 4 years of cross county and 3 years of track. Not only did I make big strides (no pun intended) in my running, but I enjoyed sharing the pain, suffering, laughter and joy with others.

Team 1999

When I left college, I lost my team. I was alone in the running world to fend for myself. No planned week of workouts. No one calling out splits. No where to be at 4pm. I didn't even have to run if I didn't want to. What a strange concept.

I moved to Colorado and found my running again (great to find it at 5300 ft above sea level). I met my husband, found love and another sport...duathlon. Not a team sport. But something other then running, and at that time, I needed something different. I spent about 5 years working at this sport and then other another sport..swimming. Still, I was doing this primarily on my own. No team.

2010. I wanted to run a marathon. I choose to just go to one sport and I still thought I could do it on my own. For 12 weeks, I trained on my own (sometimes with Jeff) and laid mile upon mile. Alone. Cursing...alone. Being proud..alone. Just me and an iPod. I saw my friends with a team. I told myself I could do this on my own. I didn't need a team. In a sense I was too proud to admit that I did want to belong and have a team again. I was determined to do this on my own.

And I did. I ran my first marathon in a respectable time.

But I still longed for a team. A group to be accountable to. To look forward to seeing. To look forward to suffering. To support and encourage each other. I had to take a strong look at what I wanted. I thought about the group I coached and saw their gains and heard what they had to say about being part of a group. I thought back to college. I weighed the pros and cons.

I wrote an email expressing my sincere interest in being on a team. I admitted that I needed and wanted a group of women to run hard and fast with. My biggest gains came with I had that support system. I wanted to not only challenge myself physically, by challenge others in a safe, inviting, and fun atmosphere. I needed a team again. As much as I wanted to deny it, it was the truth. I could not and can not do everything by myself.

Moving into 2011. I am part of a team. A great group of ladies who laugh, curse, and say inappropriate things. But we run hard and have fun. We are ALL making gains and progress. Is it because of each other? I like to think it is.

Team 2010

Rock on~

JK

Testing 1...2....3...

Wikipedia defines a test as: something that may be administered orally, on paper, on a computer, or in a confined area that requires a test taker to physically perform a set of skills. The basic component of a test itself is called an item, which is sometimes colloquially referred to as a "question."

In my case, I (the test taker) took a physical test in which the skill was to race a 5K. The confined area could be defined as the ColderBoulder Course at the CU Campus.

And the "question": Where is my fitness as of December 2010?

Since the end of October/beginning of November, I have been working on building a base and preparing myself and my body what I have planned for it in 2011. The ColderBoulder presented a great "test" to see where I am and where I need to go. Last year I ran a similar test down at Chatfield. Different course this year, same objective.

Going into the 5K, I had some good pre-test results from my workouts. I knew what was possible-or at least had an idea. But again, I kept reminding myself this is December and I don't want to be a Winter Winner. That needs to wait until spring/summer. Jeff and Heather warmed up with me-Jeff being the comic that he is-kept making us laugh and keeping the mood light. The Open Wave started at 10.10. It was suppose to be warm, but sadly, it was cold. I don't know why I was surprised. We do live in Colorado and it is December.

The "confined area" started off down hill, had some sharp turns, a tough 2nd mile, and then a few more turns and flat 3rd mile. The race started and I ran on how I felt. I didn't wear my Garmin so I didn't have a number telling me I was ahead or behind where I thought I should be. I am finding that this practice allows me to race better with fewer numbers to worry about and less over analyzing. The first mile passes and I am feel good. The 2nd mile is the tough one. Some s-curve and uphills took me through this mile. I knew I needed to work this mile-this one is usually my down fall. I keep running and pushing to catch the girl in front on me. The goal is just to get up to Broadway and then focus on the last mile. I finally reach it and know I only have about 7 min left of racing. I settle in to being uncomfortable and keep pushing closer and closer to the finish. I tell myself not to look at my watch-what good will it do? I know where the finish is and I know roughly where I am in relation to the finish-so I just need to run there.

Hard.

Nearing the finish, I let a girl I passed, pass me back. Dumb move. Right hand turn into the fieldhouse and there is the finish line....and the clock. I cross the line and get my answer.

Answer: I am in a good place for December 2010.

Rock On

JK

A Proud Mama

We have all experienced our mothers (or fathers or aunts) bragging about us at one time or another. My father-in-law will talk to complete strangers (for hours-no joke) about the success that Jeff and I have experienced on the athletic field. My mom thought that me running a 3.10 marathon was incredibly fast. She thought it was even more impressive that I finished 3rd out of 200+ women. My friend Julie has an aunt who stops people in the grocery store to tell people how Julie went to Kona to compete in the Ironman World Championship. Sometimes the people closest to us will not tell us how proud they are of us, despite the fact they are. They will show it in other ways: talking to strangers, pictures on the wall, the excitement in their voice, or a heartfelt hug or smile.

I now know how they feel and I can call myself a "Proud Mama".

For the last 5 years, I have been coaching a group of adults in the BoldRunning Program. Over the course of the seasons, I have seen them start out as timid runners, learning how to navigate a sport that can be quiet intimidating (especially in Boulder), and achieve success in many arenas. And I am proud of them. This past season was especially memorable for me.

Every Tuesday night I looked forward to seeing my 15+ group of runners. They have been running together for 1-5 years. They have all gotten faster over the years, but they still choose to stay together and work together. They support each other. They push each other. They laugh together and share their own running experience with the group. They welcome new runners into the group. They have a good thing going that they don't want to break up. They are committed to the program and to themselves. They balance life, kids, jobs, husbands, wives, soccer practice, school music recitals, HOA meetings, and parent-teacher conferences. And they deal with me every Tuesday night. They ran more miles then other groups because I had to get in X amount of mile for the day (lucky for them this was during my marathon training!) It got to be a joke about how many miles they had to run on Tuesday nights.

The summer program started in June and went through October 17th. Throughout the program they trained hard, building toward that A priority race. Some experienced set backs and learned how work through disappointment. Life got in the way sometimes. But they kept showing up Tuesday nights (and Wednesday, and Thursdays and Saturday and sometimes Sunday). The trained in the hottest of hots and dodged the big thunderheads. They persevered.

And then came race day.

And I smiled and talked about them to others like a proud parent.

Here are some of the amazing events I watched happen this year (I used initials to protect the innocent, but you know who you are!):

• MDo finished top 10 in a triathlon and ran her fastest BB.
• JS ran her fastest BB and PR'ed at Denver, then got engaged.
• LR PR'ed in Moab and ran a smart race. Negative split the 13.1 miles.
• GN race his first half marathon and reached 40 mph riding downhill.
• HB ran a 2.10 half in Greece while working through some niggles.
• TP learned how to swim and did her first open water swim!
• EJ risked her life to stop traffic for group as they crossed the street. She also won a duathlon and PR'ed at Twin Cities.
• MM ran a smart race in Chicago. She is an awesome role model to her girls.
• GB is a rock in the group. He came out to support the group while he recovered from his surgery.
• PG continues to amazing us all. He qualified for Boston with a 3.57. He is 60.
• TG and SK. The new mom's of the group came back and regained their post-baby fitness quickly.
• CH ran some HARD trail races and lived to tell the stories.
• SM ran a PR at Toronto. She worked hard for this!
• KL knocked 12 miles off her half marathon time and ran 1.41 at Denver
• MDu did it all. She did her first 70.3 triathlon. PR'ed at every triathlon distance. Then ran a half marathon after telling me that she does not like running.
• MF PR'ed at the 5K and 10K. He knocked off 10 min off his half marathon time. I personally think he would have PR'd by more if he did not wear BB shorts.
• JM PR'd at the Heart and Sole Half marathon and then went on to PR on Imogene Pass.
• SL bought his first road bike and race in his first triathlons.
• AC helped a fellow group member change a flat during a race and went on to have a great race of her own. She has challenged herself by signing up for her firs 70.3 triathlon!
• KD ran her long run (mostly alone) around her kids schedule and had a solid Portland Marathon.

I am so very proud of you all! Congrats and thanks for the adventures and memories.

Rock On

JK

The Running Project

Again...long time between posts. No excuses to be made or had. But decisions have been made that will affect the directions of our athletics.

A funny thing has happened-Jeff and I are getting older. And as we get older, we have both started to see life in a different way. In a sense we are getting more mature and wiser-some days are better then others. It is not all athletics all the time. Life is more then that. But we would be kidding ourselves if we were to say that athletics is not a big part of our lives; it still is. There are just other things is life we want to live and experience in addition to athletics.

Done (for now) are the days of training until 2-3pm on the weekends. Done are the days bundling up in layers of cycling gear to brave the wind. Done are the days of dreading of smelling like chlorine day after day. We have taken on a new project: RUNNING.

It has been about 10 years since I have done just that. When I left college in 1999, I gave up my last track season because I already had two science degrees and a job offer. What I didn't know was that I would also give up running for about 2 years because the man I was dating didn't like competitive women. Needless to say, that relationship did not work out, but it did get me to Colorado. I came back to running for a few months, got injured, met Jeff, started competing in duathlons, moved to triathlons, and now I am ready to go back to running.

Then: Junior Year (20 yrs old) at West Virginia Wesleyan. Davis and Elkins XC Meet-1998

Now: 32 yrs old. Mile 24 or 25 at the Erie Marathon-2010

It started this summer when I decided to run a marathon. 12 weeks of just running. I enjoyed every minutes of it-even when I was yelling and cursing on the ending miles of a 20-22 mile run. I finished the marathon, pleased with my first attempt, but wondering what I could do if I did it for more then 12 weeks. I spoke to a few people about it and made the decision-I am going to focus on my running for the next 12-18 months.

And with that decision came more decisions. I reflected back on my college days and what allowed to me to make big gains while running. I found and joined forces with an amazing and supportive group of women. I felt that having a group to support, challenge, and suffer with would be an imperative step in this project. I employed the knowledge of local professionals to help me strength my body as a whole and develop more flexibility--I forgot how much pounding your body takes from just running. And I decided it was time to work on my limiting agent when it comes to running--the mental side.

The decisions and players are made and set in motion. Now it is time to see where this project will take me.

Rock On,

JK

The last 13.3 Miles

As mentioned in my previous post, things were going smooth for the first 13.1 miles. I was happy, or has happy one can be when running 26 miles at a quick pace. I was looking forward to mile 16 because I was going to drop my FuelBelt and pick up my hand held filled with magic juice-Red Bull. I think my affinity for Red Bull started when I mixed it with vodka. There were a couple time where I raced off that concoction and it did not go so well (at the time I thought mixing both and racing the next morning was a superb idea). So I thought removing the vodka component would be a smarter idea and just drink Red Bull. Bingo.

Mile 16 rolls up on us and I hand over my FuelBelt to Jeff and he goes and fetches the Red Bull. As soon as we passed mile 16 things started to go down hill....rather quickly. My entire lower body got tight. My hips were sore. My calfs were in knots. My IT bands were screaming at me. Jeff had warmed me that a flat course is not always an easy course. It is repetitive motion on your legs. No changes in muscle groups. I laughed as I did not believe him. Laughing at him was coming back to bite me in the ass. My pace slowed. A LOT.

Jeff kept encouraging me, but my body was not willing. My mind was retreating into a dark dark space. I thought about just walking off the course many times during the 5 miles stretch from mile 16-21. It would have been so easy to just stop and call it a day. I was done caring at this point. Jeff kept telling to to relax, push though it. I kept telling him to shut-up. I told him I had to deal with this myself. These were my demons to slay.

I kept moving, albeit slowing and sipping on Red Bull. At one point, I asked Jeff who was behind me. I was in 2nd place. He said " Just men". A mile later I was in 3rd place. Damn. The bright spot in these 5 miles is that I was still passing people who did not follow their plan. I was a total bitch during these miles. I was angry. Upset. I didn't want Jeff to talk to me. I just wanted to give this race the finger and walk off.

At mile 21, I snapped out of my dark space. I was light on my feet. My mood was better. I apologized to Jeff for being a bitch and asked if he still wanted to be my husband. He laughed and said "Yes." Good...crisis averted. My pace I was holding for the first 16 miles came back by mile 22. I only had 2 x 2 miles to go. This seemed extremely doable at this point in the race. I looked down at my watch and knew the last 5 miles at killed any chance of hitting my A goal. So I had to resort to my B goal. It was still going to be a decent time for a first marathon, but I would be lying if I said I was not disappointed.

Jeff was amazing during this race. He was so supportive. He dealt my my highs and lows in stride and did not take it personal. He knows from experience what this is like and having him by my side made me stronger. I have no idea how he swim 2.4 miles, rode 112 miles, and then ran a 2.56 marathon at the end. I thought about this many time during this race.

Each mile, I was getting faster. I was passing more and more people. I was trying to regain back 2nd place, but I knew the damage was done and I have to minimize any other damage at this point. We reached mile 25...only 1.2 to go. My watch was set to beep at 26.2 miles. I finished my last mile in 6.55 and my watch went off at 26.2. But I was not at the finish line. I just wanted to stop running, but I had to cross the finish line. 0.2 miles later, I crossed the finish line in time of 3.11.

I staggered toward my mom, brother and cheering squad. I kept looking for Jeff. He had left me at mile 25. I wanted to see him. I started to get really cold. My legs were not willing to move much further. I wanted to sit down. Jeff finally finds out and we start to walk back to the car. The car was parked about 800m from the finish. It took be about 15-20 min to walk that far.

The experience of running my first marathon was invaluable. I learned a lot. I know what to expect now-both physically and mentally. I know that I trained for only a short period of time and was happy with the result. It has made me look forward to my next marathon. I decided I was going to run one about 2 hours I after crossed the finish line.

Rock On

JK

Fan Club

I had my own personal fan club when running the marathon. Their combined age is 8 years old. Members include my nephew Cole who is 5 and my niece Callie who is 3.

Me, Callie, and Cole post race.

Callie and Cole getting a better view from their parents

Running 26 miles...the first 13.1

Running 26 miles is not easy. 3 months ago, I thought it was going to be relatively easy. I had done a few hard things before: long course duathlons, half marathons, half ironmans, long run. Running and training for a 26 miles race would not be has hard a juggling 3 different sports and definitely less time..right?

Wrong. Dead wrong.

I chose a marathon in my hometown if Erie, PA. An incredible city in and of itself. I was combining a race with a visit to my parents and brother on to my marathon. Yes, I chose the marathon first and then considered visiting my parents. I was familiar with the course, it was flat, it is small, and I could stay in my parents house for free and eat for free. Bonus on all accounts.

Jeff and I flew into the Akron/Canton Airport. This area is only famous for 2 things: The Football Hall of Fame and Lebron James. Due to Lebron's recent actions, it is better if you only go there if you like football. You might get an earful if you mention Lebron and how he left the great state of Ohio for Miami (doesn't seem like a difficult choice. It is similar to my decision to live Boulder rather then Cincinnati, Ohio. Needless to say, the city of Cincinnati got over me leaving.)

We jumped into our American rental car where Jeff promptly put it is manual sport gear and started to drive like he was in a rally car. Upon our safe arrival at my parents house, we settled into life on 30 acres, no cell phone reception, and the fact that you have to drive at least 20 minutes to get somewhere. Jeff was enamored by the wildlife which consisted of a some turkeys, a woodchuck that lived in a woodpile, and a wooden fox near the pond used to scare away the geese.

I was relaxed. It was only Thursday. I had 2 days before I had to think about the race. Saturday we went to pick up my number and timing chip. #248. I thought for a second..maybe this is good. Maybe I am going to run 2:48. The next second I thought that was crazy..this is my first marathon. My only goal is to finish. Well..maybe finish faster then 3:30.

Sunday morning at 4.15am. Then 4.30am. Then 4.35am. And finally 4.45am. We set 4 alarms just in case one of them (or 3 of them) failed. We had to be at the race site by 6am for a 7am race start. The instructions for the race said that parking closed at 6am. I still fall for solid time cut off at a race. How many transition area closed on time? None. Never believe that. People were still pulling in at 6.30.

Jeff and I head out for a short warmup. He told me not to warm-up too long because I had a long race ahead of me. Thanks for the wise words. The weather is great. Cool. Borderline raining. Cool breezy. The gentle sounds of beautiful Lake Erie lapping against the dirty beaches. I just wanna start.

I line up with 5 other women. Without trying to look at each other, we check each other out. I am odd man out. They all know each other. I know no one. I like it like that. 7.05 (see races don't start on time) we start running the first of 26 miles. One woman takes off. She had to be running 6.30 pace. I am not falling for that trick. I stick to my plan. Plan are important when running 26 miles.

Miles click off. Still adhering to the plan; No faster then 7.05 for the first 8 miles. I get to mile 6 and start looking for Jeff. He is going to jump in with me around miles 6-8 and run to 25 with me. I am excited to see him and have him with me on my marathon journey. Finally, I see him. But he doesn't see me. I am drafting off some guys and I am tucked in behind him. Suddenly, I pop out with the exuberance of a little kid yelling "I'm here. See me. See me." He falls right in stride with me and we keep rolling.

We keep holding our 7 minute miles. He is coaching me along the way. Encouraging, yet challenging me. The guys I am running with get ahead of me, but again, I stick to the plan. My nutrition is good. I am feeling good. Things are good. We roll through 13.1 miles in about 1.31. Things are looking good. We are on track. Little did I know that just 3 miles ahead, things would not be so good.....

Rock On

JK

26.2 (Really 26.4)

First marathon is in the books! Finally walking a bit more normal, but going down stairs is still challenging. Will drum up a race report by the weekend...first I have life to catch up on!

Rock On

JK

It was a rainy, damp (a bit windy) morning in Erie, PA. Great racing weather.

Rolling through the 13.1 mark.

The last 1.4 miles. At the end of 26.2, even 0.2 extra seems long.

Just An Ordinary Thursday

This last Thursday started out just as any Thursday, or any other day, for that matter. I pulled myself out of bed with the delicious smell of coffee (after hitting snooze 2 times), went through emails as I sipped the drink of life, slipped on my running clothes, and headed out the door to run. I drove up to North Boulder to meet Julie for nice little 80 minute run.

The morning proceeded to following its normal routine. I meet Julie, we exchange our hello's, and head out toward the trails. We both are tired. Julie is training for Kona and I have my marathon in 10 days. There is a light at the end of my tunnel which is brighter then Julie's at this point in time. We continue to chat about life, work, boyfriends and husbands, racing, and food. About 30 minutes into the run, we hit a crucial decision point-do we take the road back or do we take the trail? Julie says the trail. Trail it is.

I take the lead and head down the trail. Julie is right behind me. We crest the top of a hill. I hear Julie stumble. I keep running. I hear her fall and turn around just in time to see her go forward into the ground and roll into a pile of dried horse poop. I stand there and watch. And then I do something awful....I laugh. Julie had her hands over the face and I think she is laughing. She is actually borderline crying. I stop laughing. I bend down and start to help her to her feet. As she slowly gets up she says she is nauseated and feels light headed. She said she hit her knee. I ask her to let me look at it. As she rolls up her kicker, she said she does not want to look at it. As I look at it, I tell myself it is a good idea Julie did not want to look at it. It is deep. I tell her I think we need to get you to a doctor. "Really?" she remarks. "Yeah, I think you need stitches." I hatch a plan. Julie needs to walk about 300 meters to the trail head in the time I run back to get the car and come and get her. She says ok. Takes a few steps, starts to feel light-headed again, and sits down again. I wonder what I will do if she does not make it down there, but save that problem solving for later. I head off to get the car and rescue Julie.

About 15-17 minutes later, I return. Julie has made it back down. She gets in the car and I hand her a bag of edamame. I tell her to put it on her knee and we drive to the doctors office in Boulder. We arrive just as they open and tell the receptionist what happened. She tells us to go to the 2nd floor. And RN from the 2nd floor walked out and looks at Julie's shin. She says she does not have anyone in the office who can take care of this type of trauma. We both look at each other and then back at her with a WTF look and ask is she is serious. All she needs is stitches! She tells us we have to go the clinic in Lafayette.

Back in the car, we decide that we need coffee. On the way to the clinic we stop for coffee. The Thursday has resumed some sort of normalcy by getting coffee. Over to Lafayette we head. The car is starting to get rank because we are both sweaty and in our running clothes. We walk into the clinic amongst stares. Have people never seen 2 girls wearing all black running clothes? Or maybe it is the fact that Julie is walking around with "GO NATIVE" on her ass. Whatever it is, people turn their heads and stare. We head up to the 4th floor, crossing our figures that there are people here who can "take care of this type of trauma." We are in luck today, this doctors office has doctors in it who learned how to stitch up open wounds.

About 60 minutes later, Julie emerges from the clinic with a fresh set of stitches and orders for no swimming, biking, or running until next Friday. As we leave, she is already asking me when I think she can start training again. "What about a waterproof bandage?" "What about just running?" "What about running, just not on trails?" I tell her wait until Monday. Give your body a chance to heal. She says "You're right". Then 10 minute later Julie asks me to ask Jeff what he thinks about swimming with a waterproof bandage. Ironman Athletes!

I drop Julie off at home and resume my Thursday. At 11 am I get to work and start my Thursday- a couple hours and and adventure later. What will Friday bring?

Rock On

JK

26.2

I am running a marathon. In 20 days.

On June 12th, I decided to run a marathon on September 12th. Why? There were a couple reasons for my decisions. They ranged from my change in careers to a new challenge to marking a goal off my life list. I have never run a marathon and for some strange reason, people are surprised when they asked me if I have ever run one and my response in "NO". This is one of the 2 primary questions I am asked at least once a week. "Have you ever run a marathon?" and "Are you and Jeff going to have kids". Maybe it is one of those questions that you are asked once you reach 30.

Jeff and I set out a solid 13 weeks plan to get me ready to race. We have been working on a 3/1 schedule where I build milage for 3 weeks followed by a recovery week. We only increased milage at about 10% per week and increased the long run at the same 10% but based off time. With only 3 weeks to go, it is now time to throw in some quicker, more intense bursts of speed to sharpen up for race day.

I must admit that I underestimated how hard this type of training was going to be. I have not just run (without biking or swimming thrown in the mix) for about 9 years. Switching to running and increasing the milage has added a entirely new stress/pounding to my body that was not there when training for duathlon or triathlons. It took awhile to get used to all the running. Trying to run 60-75 miles per week is a lot of running. It is a lot of runs throughout the week. I could do a whole load of laundry with just my running clothes in 1 week. I could tell how many runs I got in during a week by counting the sports bars that were just washed.

Jeff has been so supportive during this process. He has been heading out on my longer runs with me. He has been my support crew biking with me for the runs. Every mile he has been there on the bike, handing me water, giving me a gel, letting me bitch and be crabby at mile 18, listening to me tell anyone who is listening that I want to be done running, yet I have 4 more miles. He has been an amazing husband and coach-not just during the last 13 weeks, but always.

More to come (hopefully) over the next 3 weeks
Rock On
JK

Was this a good idea?

First off, big congrats to my good friend Jax for running the Leadville Trail Marathon. She crushed it and is ready for the next big race...Marraige!!

With the 4th of July upon us already, the 3 day weekend was filled with local races. Denver, Boulder, Fort Collins, Colorado Springs...races everywhere. I had no intentions of running any of these races. My goal is bigger (and longer) then a 5K, and ending a 3 week block of high volume was not the ideal recipe for a fast race. With all that said, Jeff and I ended out Sunday morning to watch our speedy local Brit, Ewen, race the Superior Down Hill Mile. Somewhere between walking from the car to the finish line-a mere 400 meters-I decided to race a 4K at 9.00am. It was 7.05am.

We roll home and I get ready to run. I was nervous getting dressed. I don't know why. Maybe it was the fact that I have been running ALOT for the last 3 weeks and my legs were TIRED. Maybe it was the fact that I run 14 miles the day before and my legs were TIRED. Maybe it was the fact that I was just TIRED in general. Whatever it was succeeded in making me more nervous then I have been in awhile.

Warming up, my legs were heavy. No zip. Hmm...I wonder why. But hey, this is just for training right (at least that is what I told myself). We line up and I am thinking "Maybe I should not do this. Maybe I should just run a tempo run." Jeff has told me I might feel bad and just to run hard-time does not matter. This is part of my training. I got a comp entry to the race, so I was not loosing money by not racing. BUT I was loosing out on potentially FREE BEER if I did not race. Decisions. Decisions.

Gun goes off. Decision made. I am racing.

Note: This was only a 4k. 16 minutes of hell. The hell actually began at about 800 meters.

I make it through the mile right around 6.00 min flat. From there to the finish, I felt every one of the 14 miles I had run the day before. My legs were not happy. My mind was not happy. But I kept running. Free beer was on the line.

I cross the finish line disappointed. I walk away from the finish line as quickly as I crossed it. I find Jeff and let loose my emotions. I know deep down the poor performance was not surprising. But given the training I have been doing the last 3 weeks, it was a good end to a large volume block. It was part of the training and it was time to move on. Jeff and I walk in silence as I process. This was a D priority race. It was on a whim. There are

bigger goals I need to keep in mind. I talk it through with Jeff, cool down with some good friends, and head back home for a nap.

Oh..I won my free beer (2 six packs). Ironically, the name of the beer was KARMA.

Rock On

JK

Updates, updates, and more updates

It has been almost two months since my last post and a lot of things has changed in 2 months To start off with, and the most notable, I ended my teaching career. After 10 yrs of teaching, I decided to pursue a new career. I was presented with an amazing opportunity to do something completely different. I am proud to say that I seized the chance and pleased with my

decision.

Jeff has also been very busy at his new job (started March 1). He is an art director on the Coors/Miller event team. What does that mean? Jeff and his compadres design the graphics for all the Coors/Miller events-NASCAR, MLB, NBA, the SuperBowl etc etc. As a result of this new job, Jeff has started supporting the company by indulging in drinking Coors Banquet. And I started drinking red wine. I think that is a sign I am becoming more mature and sophisticated.

Note: Glass of red wine in my hand. It is another story about what is in Jax's hand!

Athletics goals have also changes for the both of us. Jeff is taking a year off from competitive racing and helping/coaching me. He has been training hard for the last 6 years. It is time for a break. He has directed all his training time toward gaming. Gaming? Yes...XBox360 gaming. It is a trip to witness Jeff do things he did not have time to do before because of the 20-30 hrs per week of training while maintaining a 40+ hr/wk job. I am proud to say he already "beat" Bio-Shock and Gears of War. I would venture to say that in the next two week he will add Gears of War 2 to the list.

I am taking a step forward (or backwards depending on how you look at it and who you ask) to focus on some new athletics goals. I am very excited about what is on the horizon and the journey. Jeff has been instrumental in helping me define my goal(s) and set a plan in place that will get me there. Stay turned for updates (at least within the next 2 months).

So there it is. A 2 month update in 4 paragraphs.

Rock On

JK

Nationals 2010

In late February I decided to race a duathlon- the National Duathlon Championships in April. I am not sure why I choose that race. It seemed like a good idea at the time. Just running and biking--no swimming. Jeff committed to helping me get ready for this race, the training would be a little different then training for a 70.3 race he warned me. He also told me I would have to get some work in on the track (gasp!). I was ready for the challenge though. I have about 2 month to get ready!

All of a sudden, it was April 22nd, and I was leaving to go race Nationals! Where did the 8 weeks go!? I wanted a few more weeks. More hot days with sun. More rides and runs with Jeff there to push more. More core work sessions. I just needed a little but more. However, there was no more. There was only the race 4 days away. I piggy backed a trip to visit my sister and her family while I was on the East coast. It was a nice change of pace to chase kids around rather then worry about the race.

I also had one of my dearest friends Jax coming to support me as well. All good things to keep my mind off of the race Sunday.

The weather called for rain, rain, and more rain. And humidity. About 70% of that. Living in Colorado, you forget how sticky the east can be (I even grew up there). Things don't dry quickly. Slick roads with 1300 racers on them is not exactly my ideas of fun. But what can you do. I prayed to the rain gods to wait until noon to open the flood gates. Bike check-in occurred Saturday night. Rain was expected all night. I wrapped up my bike as best I could, racked her up, said some encouraging words to her, and said goodbye. The next time I would see my bike would be race morning.

RACE DAY: 9.15 AM start. No rain.

At 7.15 I was pumping up my tires when I hear what sounds like carbon cracking. I look at Jax. She looks at me. Front tire is flat. No worries. I have 2 hours. Take it all over to the mechanic to fix for me-I don't trust myself. Wheel got fixed and the anxiousness of the morning continues.

At 9.10 we line up at the start line. We have to run first. Not swim. I think I like running first and not swimming. I have not done a duathlon in almost 3 years. This is a strange feeling-no rubber constricting my neck and shoes on my feet. I look around and don't know what to expect. I don't know who these people are anymore. I am the new kid.

Jeff and I talked about a plan the night before based of my training. I was going to stick to it and race smart. First 5K, the women go out FAST. I figured they would come back to me. At 2 miles they are still out there. Maybe they will come back on the bike. I am working comfortably hard during the 1st run-running off a girls' shoulder. Making her do the work. First 5k goes through in 19.20.

The bike course was technical and wet. And a lot of people were on this 3 loop course. The corners where tight and the approach to them at 30+ mph after coming of a hill was nerve racking. I managed to hold my own on the bike picking of a few girls. My cycling is improving...this was validation for me.

The 2nd run had a lot wrong with it. I was the cause of most of that wrong. There was 1 girl ahead of me (about 5 seconds) and I passed her in the first 100m of the run. I was running comfortably--not redline, but not easy. At about 1.5 miles, a women passes me in my age group. I know she is fast. She and a few other women ran sub 19 on the 1st 5K. I let her pass me and keep running my pace. In hindsight, I should have pushed more. There was too much left when I finished. But what can I do. Lesson learned as I looked at the results after-about 4 minutes separating 1st place though me (8th place).

Overall, I finished 8th. And 4th in the 30-34 age group. This age group was tough this year. This was one of the toughest duathlons I have ever raced in terms of fast women. The women who won our age group and overall title ran 2 sub 19's (low 18's) I am complacent with my result, but know what I am capable of. I guess I will just have to race again.

BIG THANKS to all those who helped and supported me: Specialized, Native Eyewear, Splish for the kick ass top, PowerBar, SKINS, and Boulder Running Company. HUGE THANKS to the love of my life Jeff and bestie Jax for being there when I needed it. You are rock stars!

Rock On

JK

Flow

"Music and rhythm find their way into secret places of the soul" -Plato

Research has demonstrated that music can affect concentration, endurance, muscle tension, blood pressure, heart rate, and breathing. Music increases positive emotions and lifts spirits by stimulating neurochemical changes associated with healing. According to the Aerobics and Fitness Association of America, training to music can bring good health, motivation, and harmony. Several studies have demonstrated the benefits of training to music. A treadmill study at Ohio State confirmed that exercisers felt less perceived exertion when they jogged to music. Another investigation reported in the Journal of Sports Medicine and Physical Fitness showed that music makes exercise seem less difficult, allowing the participant to continue longer.

Our iTunes collection is extensive. We have everything from Chopin, Johnny Cash, PDiddy, to Bobby "Blue" Bland. We frequently change out iPod selections to keep it fresh. I have been spending quiet a bit of time of the trainer listening to music and thought I would share some of my motivation. (Note: Please don't judge me based of my music!)

Hello Good Morning-Diddy

Don't Stop the Music-Rihanna

Sunshine Hotel-Louis La Roche

Shiny Disco Balls-The DJs of Euro Trance

Break Your Heart- Taio Cruz

Genesis-Justive

Sleepyhead-Passion Pit

Beautiful People-Marilyn Manson

I don't Like Your Band-Annie

Something Real-Hott 22

Kings and Queens-30 Seconds to Mars

Walkie Talkie-DJ Shadow

Work That-Mary J.Blige

Rock On (with or without your music)

JK2

Man Noises

I was in a class at Lakeshore today and I was having deja-vu from this blog post....

January 2008

I can recall two times in the 5.5 years that Jeff and I have been together that he has went to yoga/gym class with me. Once last year he tried Bikram Yoga (surprisingly he actually went back a few more times) and then today. Both times, he has had to have male support. For yoga it was his friend Greg and today it was Marky V. It wasn't planned this way-Jeff and Marky V were just going to go to the gym to swim and do the stairmaster, then come back to our house and ride for a few hours. But somehow, Jeff was game to go to the "Athletic Core" class and he roped Marky V into as well.

Let me preface this by saying Marky V and Jeff are both high quality age group athletes. Jeff went 9.14 at Kona this year, and Marky V led the amateur race in Kona for 125 miles and posted the fast swim of the day (including the pros). They are TOUGH, DEDICATED, TALENTED, and STRONG athletes. But that does not matter in this class. This class does not care what you have done, how fast you have gone, or what you are training for. It will make you hurt in places you are not used to using.

At 7.55 we begin to gather the torturing devices, Bosu Ball, Fitball, weighted bar, dumbbells, sliding disks, and a mat. 8.02am we start class. 58 minutes of core work. The instructor, Wendy, was great. She had a great knowledge base of what athletes do and what muscles they use and don't use. She also made the class fun despite the hard movements.

8.05am. I start to hear grunts and groans from the "man corner". I try to dismiss it and focus on my own movements. 8.09am. More noises from the corner. Concentration at this point is hard. I look over and see Marky V and Jeff twisted in positions I have never seen before. I muffle a laugh and move on. 8.15am. I think I heard some curse words and some comments about running and swimming. At the end of each set, we have a rest period and there are a few "Jesus Christs" and I think a "Holy Shit" muttered. During one movement, were we had our upper body on the Bosu Ball and feet on the Fitball, I think hear Jeff fall to the floor. I look over and he IS on the floor--laughing. Way to use your core!

Then I notice all the other participate in the room-in particular the women. They are working hard. But you can't tell it from the talking or looks on their face. You can see in their body and in their eyes. They are stoic. They are focused internally on the action at hand. Not wasting any energy on noises or words. The men, on the other hand, grunt and groan, letting everyone know they are working hard. Why is that? It is not just in this class I have noticed this. There is a gentleman in a spin class that lets everyone know he is working hard by puffing and breathing heavy in the class. He also adds the occasional "Oh Boy" and "Oh No" when asked to go into Zone 3 or 4 on the bike.

9am. Class in over. We have survived and are better for it. And hopefully a bit stronger. We finish the day with a swim, stairmaster work, and a 2 hour ride. All in a days work. Jeff just mentioned to me that he might have to take some Advil before going to bed. Still groaning.

Rock on
JK2

Secret Word

The secret word yesterday morning was "NO". My body and mind knew the word. They told it to me 4 minutes into a workout. I had been thinking they were hiding something from me during the warmup, but dismissed it. I pushed on. They pushed back. I pushed hard. They tightened their grip. I called the workout and just ran easy for an hour. I came home, showered, put on some SKINS, and went on with the rest of the day.

Jeff said he was proud of me. In all honesty, no one has ever told me their were proud of me for not doing a workout. But I'll take a compliment. He was proud because I called it and did not force something that could affect the upcoming week of training. A year ago, I would have been upset at this situation-questioning myself and my training. But with age (and Jeff tutelage) I recognize that this is a part of training. I am getting better at recognizing when my body needs a break. My training is much different then it was last year at this time. My body is adapting. And adapting well. With my first race in about a month, these next two weeks are important. I need my body to be there.

The secret word after yesterday's workout was "ACCEPTANCE". That is a much better word then NO.

Rock On

JK

Time Trial to Ward

One workout that Jeff has me do to test my fitness. Luckily, I only have to ride up. I get a ride back down from the sag wagon..with a waiting Americano for me! Now that's a great coach.

Back in Business

New look. New Motivation. Renewed interested in updating the blog. Jeff and I have gone back and forth about whether to update the blog or just ignore it. As you could have figured out, we chose to ignore it for a bit. We needed a break from the "blogword". We debated the pros and cons of blogging. How much do you let people into your lives? Do you disclose everything? In the end, we decided that we would give blogging another try, to share our experiences, and hope that people don't make the same mistakes we do.

So here it is...The New Team Keil Blog. (Read at your own risk!)

Rock On,

JK1+ JK2

A real short review of Chicago!

The #1 question people asked us when we went to Chicago is "Why would you come here on vacation in February?". To be 100% honest, Jeff and I were considering moving to Chicago and some awesome work opportunities were available for Jeff. The trip was not only a chance to see our friends, but also to check out the area and have some conversation around the possibilities of moving to the area.

Fortunately, the weather was great when were were out there. Jeff and I actually saw the sun and blue skies...although it was pretty cold. It is amazing what a little humidity can do to temperature! It cuts right through the clothes! But the warmth of the community and the people out there makes up for the coldness. All in all, Chicago was a blast! It was the prefect solution for a rest/recovery week. Jeff and I can not thank the Endure It! crew enough for all their laughs and hospitality. In particular, Sara and David for opening their house and family to us.

Rock On

JK2

Chicago-In Pictures

Don't have time to write about Chicago-have to run to spin class. But here are some pictures until I have a chance to sit down and write my thoughts up.

Rock on

JK2

One of of the many bridges over the river. It would be wild to be here for St. Paddy's Day!

Really cute area of Lincoln Park.

Yummy Chicago Pizza. Kept Jeff and I going as we walked all over the city.

Train ride from Hinsdale to Union Station. Trains are too cool!

Cruising down Michigan Avenue. Yes..the sky was blue in Chicago that day!

Recovery week in Chicago

February is a hard month. It is still winter, but spring is SO close. The days are getting longer. There are beautiful days of sun and close to 50 degrees followed by a day of 3-6 inches of snow and a high of 30. This has been the pattern the last few weekend-great 3+ hour ride outside on Saturday followed by a hard trainer ride Sunday (no chance to go outside because of the snow!).

My training is progressing well. I put in 4 solid weeks and now I am on a recovery week. I am really looking forward to this week-and I really mean a recovery week. Last time I had recovery week I still managed the same hours of training on a normal week-guess that really wasn't a recovery week. But this time I planned my rest week that same week we are going to Chicago. Yes..I know...Chicago in February. We should be going to Tucson or San Diego, but we are going to Chicago. No bike. No swimming. Just running and good times with the ENDURE IT! crew.

Jeff and I are really looking forward to the trip. We need a break from our everyday life. Good thing are happening, but it has been a stressful trip getting there. We need a great away. A trip with great people and a cool city. A trip where training is NOT a focus. A trip where we can relax. David and his ENDURE IT! family are such cool people--fun, warm, outgoing, and crazy. Just the type of people we need to relax with.

We plan on spending a day in the city. Never been in the city itself. Anyone have any suggestions for Chicago-what to do and see?

Rock On

JK2

Progress

So....yeah....my New Year's resolution to update the blog more often isn't really going as planned. But then again, what New Year resolutions actually stick past the first 2 weeks?! I will blame my lack of posting on work and training.

In the athletic world, my training is progressing. I asked Jeff to help coach me again this year since last year seemed to be successful. Not only do we have a successful marriage, but we have a successful coach/athlete relationship as well. I went to the track last week to complete my first MAF test of the 2010 season. I have not done a MAF test in about 9 month, so I was anxious to see where I was (or was not) based on my fitness. MAF stands for Maximum Aerobic Function. It was developed by Phil Maffetone. To perform an MAF test, you run the same distance at the heart rate every few weeks to assess where you training is at. Ideally, each time you perform the test (external factor/conditions should be minimized) you should see yourself getting faster at the same heart rate. Check out this article on MAF training. Surprisingly, it was one of my best MAF tests. 2 years ago at this time I was 45-50 sec slower at the same heart rate. That is progress.

On the biking end of things, I am making progress there as well. Sitting inside next to 2 sweating men really makes you mentally tough-especially when the spin instructors ask the class not to wear perfume. I have been trying to build up my bike frequency and have some aerobic interval in there so when I do head out on the road, my body is not in complete shock!

With swimming...well..there is no progress in that field. But I look at it as making progress in other areas (my running and biking). I have been out of the pool for about 3 months. I do miss Wolfgang and his sarcasm. I don't miss hitting the water at 5.30 am and my hair being a constant fire danger because it is so dry. I plan to go back to swimming toward the end of spring, but right now I am content leaving it behind.

Jeff and I are still in the process of pounding out a potential race schedule for this year. It will be different then then the last couple year, but I am excited. There will be some great things in 2010.

Rock On

JK2

Dissapointment

I moved to Colorado about 10 years ago and was disappointed in the first winter I spent here. I grew up on Pennsylvania and has experienced some harsh winters. I figured by moving to Colorado, where there are famous ski resorts, I would be in for LOTS of snow. The first winter came and went and now major snow. No snow days at school. When it did snow it would disappear the next day in a 50 degree sunny Colorado day. I was disappointed.

10 years have passed and I continue to be disappointed-but in a different way. I got used to "mild" winters. To riding outside almost year round. I enjoyed watching it snow and then saying good-bye to it the next day. I got used to temperatures that rarely dipped below 30 degrees for extended periods of time. But I secretly still wanted a snow day-it is a great feeling waking up prepared to go to work and then rolling across the TV screen comes your schools' name-NO SCHOOL!

In any case, I am disappointed now because the snow IS staying on the ground. The temperatures ARE staying below

30 degrees for extended periods of tine. I am NOT riding outside (sometimes I can't even run outside). What is happening to my mild Colorado winters?! We are in the midst of an arctic cold blast where the high tomorrow is suppose to be a whopping 12degrees...doesn't sound too appealing for a progression run eh? I have spent more time at Lakeshore this winter then I have in previous winters. Don't get me wrong, Lakeshore is amazing, but I want to be OUTSIDE.

So with Jeff and I snuggled up with two daschunds, we prepare for more indoor training, more layers and layers of clothing, and more white views. At least we still get the benefits of altitude!

Stay Warm~

JK

Since 2000....

I have been reading in the news lately about the "Best of the Decade" (music, men, movies etc etc). It never really

dawned on me that a decade has past until I woke up this morning and thought about the fact that my birthday is coming up and I don't know where the time went. Somehow between 2000 and 2010, life has changed and I someone ended up in my 30's. I have had many adventures in the span of 10 years, come which lead to life changes. Here is a small sampling of some events during the past 10 years:

January 1, 2000-Fresh out of college and took my first job as a formulation chemist in the R&D department at Proctor and Gamble in lovely Cincinnati, OH.

June 2001-Quit my first job and moved to Boulder, CO

September 2001-Started teaching chemistry at Montbello Highschool in Denver.

July 2002-Was training to try an qualify for the Olympic Marathon trials when I ran across (literally) a guy named Jeff. He was a triathlete.

July 2003-I completed in my first duathlon.

October 2003-Jeff and I buy our first house together. My parents were not to happy with this decision since we were not married or engaged.

September 2004-Jeff and I are engaged.

October 2004-Jeff's first attempt at Kona. Finishes in 10.30

December 19, 2004-Jeff and I get married at Peaceful Valley Ranch among great friends and snow capped

mountains.

December 28th, 2004-My 1st nephew is born-Cole

February 2006-My 1st niece is born-Amelia

May 2006-My grandmother passed away

June 2008-My 2nd niece is born-Callie

October 2007-Jeff finishes Kona in 9.30 (59th overall)

October 2007-7 days later I win my age group at the World Duathlon Championship. I retired from duathlons that

day.

January 2008-I start swimming

May 2008-I complete my first triathlon.

October 2008-Our dog Rocket passed away.

October 2008-Jeff finishes Kona in 9.04. (39th overall, 2nd in his age group, and 1st US amateur.)

November 2008-Jarvis comes to our family.

December 2008-My 3rd niece is born-Casey

June 2009-I race Buffalo Springs and turn down my Kona slot.

November 2009-Jeff completes in 1st triathlon has a Pro-IMAZ- 9.02 (with a flat)

February 2010-My last nephew will be born.

Looking back on it-alot has happened I haven't even mentioned-these are just the bigger moments. But it is the smaller, everyday actions that make my life amazing. It is my friends, family, an incredible husband that have made the last 10 years my best decade.

Rock On and Happy 2010.

JK2