The Running Project

Round 2

2011-03-09T04:49:00.001-08:00

October 9, 2011.

That is when I step back into the ring and go other round with the marathon. I don't think it will be a TKO, but I hope to have the upper hand by the end of this round. Jeff and I are venturing to Portland so that I can run the Portland Marathon in attempt #2 of the marathon distance. I learned a lot my running just one marathon-what I did well and what needed work on. I took that into consideration and made some changes for 2011 to help better prepare me to step into the ring ..again.

1) I joined a group of talented women to run with (Boulder Express-http://www.bxboulderexpress.com)

2) I am working with the coach of this group (Lee Troop) who doesn't sugar coat things and tells it likes it is.

3) Working more on my core strength and flexibility--running takes a toll of your body. And at the rip old age of 33 I need to be careful....

4) Running more miles before the start of the marathon training. Last year I went straight into 50+ miles weeks and built to 80 in 12 weeks of training...all off of 35 miles a week. It took about 3-4 weeks for my body to adjust.

5) Committing to this running thing for the next year to 18 months. I have been competing in multi-sport for so long, I didn't know if I could be a runner again. I decided it would take more then a few months to see if I could run fast again, so I jumped in head first and committed to running...just running.

Seven months from now---almost to day---I will be in Portland ready to take this on. But between now and then, there is a great deal of work to be done. Many workouts. Many long runs. Many days of not wanting to run, but going out to run. Many laughs with my teammates and many stepping stones. It should be quite the adventure.

Rock On

They're Back......

2011-01-13T05:02:00.000-08:00

Love these! Thanks PowerBar!!

Gimme a T....

2010-12-20T17:24:00.001-08:00

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~

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

2010-12-06T11:39:00.000-08:00

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

A Proud Mama

2010-11-15T12:33:00.000-08:00

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

The Running Project

2010-11-10T08:02:00.001-08:00

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,

The last 13.3 Miles

2010-10-08T08:22:00.000-07:00

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

Fan Club

2010-10-02T12:45:00.000-07:00

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

2010-09-25T12:55:00.000-07:00

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

26.2 (Really 26.4)

2010-09-15T15:14:00.000-07:00

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

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

2010-09-05T15:46:00.000-07:00

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

26.2

2010-08-23T12:44:00.000-07:00

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?

2010-07-07T07:05:00.000-07:00

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

Updates, updates, and more updates

2010-06-28T12:34:00.000-07:00

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

Nationals 2010

2010-05-01T05:57:00.000-07:00

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

Flow

2010-04-06T08:54:00.000-07:00

"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

2010-03-30T06:30:00.000-07:00

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

2010-03-28T14:48:00.000-07:00

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

Time Trial to Ward

2010-03-27T14:26:00.000-07:00

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

2010-03-27T06:58:00.001-07:00

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!

2010-02-28T06:35:00.000-08:00

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

2010-02-24T04:26:00.001-08:00

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

2010-02-15T09:18:00.000-08:00

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

2010-01-27T07:23:00.000-08:00

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

2010-01-06T17:15:00.000-08:00

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~

Since 2000....

2010-01-02T13:22:00.000-08:00

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

Welcome 2010!

2010-01-01T07:43:00.000-08:00

Slacker is an understatement when it comes to Jeff and I updating this blog! Life got busy and the priority of this got pushed further and further down the list. But with a new year here, Jeff and I are committing to update and write useful piece here. And Jeff said he would help this time!

We are looking forward to 2010 and the opportunities it holds for the both of us. 2009 was a year of changes and challenges in many aspects. There were the ups and the downs-as with any year-but this year felt like a roller coster! 2010 was welcomed in with open arms, minds, and hearts!

So there you have it. A new years resolution to the blog-among other things!

Looking forward to a great year and more often updating.

Rock On 2010,

The JK's

G Dot

2009-12-01T12:36:00.000-08:00

The 2nd annual G Dot is on the horizon. It is a day dedicated to girls and the gym. A day spent at the gym post Christmas trying new classes and enjoying old ones. The tentative date is December 28th starting at 5.45am until 1pm with a tentative schedule that includes:

5.45am-7.00am Masters Swim

7.15-8.00am Coffee Break/Cross train

8.15am-9.15am BodyVIVE

9.15-10.15am Spin Class

10.30-11.00am Chisel

11.30am-12.00pm Tred and Shed

12.00-1.00pm Hard Core Abs and Rock Hard Bottom

1.00 LUNCH

More details to following!

Rock On

JK2

Recipes Wanted

2009-11-29T19:21:00.000-08:00

My good friend Kristin had an idea while talking about Xmas gifts and I am going to run with it. (she is credited with the inspiration) Here it is-

I am going to compile a recipe book from friends all over. Send me your favorite recipe (doesn't matter what it is) to jennikeil at yahoo dot com.

This the season for good food and good friends.

Ironman Arizona RR- Playing Poker

2009-11-25T09:51:00.000-08:00

Arizona was a lot of fun, but I wouldn't do that course again. Yes it's flat, but it was such a cluster on the bike 2nd/3rd lap and same for the run. The run is on 98% cement and it pounded my body like nothing I've ever ran before. It was a lot of fun being out on the bike the first lap and being in draft legal lines (at least for the first loop).

Weeks leading into the race, I felt good with where my fitness was at with the swim and run, but doubted my bike fitness, so with Tim's training plans and some late advice from M.Lovato, I was able to put in some good confidence building workouts. My swim fitness this year has grown-I've been super happy with my form which has really improved, resulting in swimming faster and easier. Running- although I really didn't put in a ton of big mileage weeks, I felt that my workouts were solid. 5 weeks out, I paced a BoldRunning runner in the Denver Marathon and easily ran 2:40 for 25 miles on a way tougher course than Arizona. But who cares-it is race day that matter. I ran poorly on race day.

I wish I could say I was fired up for my first pro race, but I'd be lying to myself. This late season race after the year we've had- I just wanted to get the race over with. I was looking forward to the days after the race more than the race itself. I also find it funny in my first pro meeting, there was a lot of discussion about drafting, legal distances, etc. etc. especially from the women... and get into the race and see so many women sitting in. I feel for them as they are faced with a lot of challenges especially in the looped courses, but still...

Swim- Sitting down at the table

Seconds before the start my goggle gasket on my left eye broke. I was trying to remain calm but it just wouldn't stay connected. Roch Fry was yelling at us to get in the water, so I dove in and decided I'd swim with 1 eye. I swam over to a guy on a paddle board and he helped me yell for another pair- luckily another guy had a pair I used. I knew that I needed to key off a few guys- namely Petr Vabrousek- he swam 52 there last year. All of a sudden BAM, we were off without incident. There was a front group and I settled into the second group- at the first turn, I really started to feel good and moved to the front on the way back- lead the whole 2nd group the way back. Swam 55 and really felt like it was pretty easy. Did I swim too easy? I knew it was going to be a long day and I knew Petr knows how to race consistently, so I am confident I swam smart.

T1- Ok, I guess- about 4 guys passed me including Petr V. Feet were so cold and didn't work until about 30min into the bike.

Playing the Cards and pacing my play

Bike loop 1- got out with a group of about 5 guys- Trevor Wurtele included- he had been there for weeks riding the course, so I figured I'd key off of him. Really nice guy by the way and I know his coach, so I know he'd be a smart biker. Close to the first loop turn around, I was coming too close to the guy in front of me with a referee behind me. I decided I needed to move- that meant moving to the front of our pack up the steepest part of the course. So I rode a bit out of my comfort zone to go to the front- I still felt ok and knew I could recover on the way down... rode 1:35

Bike loop 2- the windiest of the loops- headwind out and felt ok- I was in a bit of no mans land as that group I was with rode ahead- I stuck to my heart rates and decided not to worry about anyone else. I was eating and drinking on schedules, but my endurolytes I added to my Accellerade just tasted awful. At this point we were catching a lot of the AG's and clustering began. Got my special needs and got back to the start of the 3rd lap and felt really pretty good and mentally set myself up to ride the last loop as strong as I could. Rode 1:38

....And Bam- some tough cards-

Bike loop 3- After about 5mi I noticed my front tire was soft- how long had it been like this? Not sure. Stopped and felt it and it wasn't that bad- made the decision not to change it and just add some air via C02- ended up doing this about 3 more times- which I really am not sure how much time I lost- maybe 6 minutes?? What a cluster of people riding 2 lanes... it was unreal. Not fun in my opinion. I saw (women's pro I won't name) toward the end of the last turn around- mile 18 or so and passed her. As I looked back a few times- she ended up sitting on my wheel or there abouts for the entire way back- yelling at ME to yell at the age groupers that we were coming through... amazingly disappointed for her to do something like this. I had 1:41 on my watch but it stopped with my stops. Noted a ton of front age group guys drafting and a few groups of pro men... all I can say is WOW. I know deep down I raced a fair ride.

5:00 total bike ride- absolutely lame considering my fitness. Just never really felt that snappy, but I never felt horrible, so I guess that's good. Just really no focus for me.

T2- as I jogged into T2, I just felt flat- like the wind was absent from my sails- the flat thing really helped me to not be to fired up... went ok- kinda slow I guess- just wanted to reset things a bit and get ready to run.

Ok- here we go. Push the chips to the center. All in.

Lap 1 run- from the first mile I felt awesome. As I headed out- again- I was in no mans land, but knew once I got to the other side of the lake/canal, I'd see some folks. I knew this was going to be good- had 6:30 pace in my head and just tried to take in gels and not go out too fast- sticking around 6:40 pace for the first half loop... Jenni let me know I was in 37th place- which stung a bit, but I knew I could run down a lot of guys. I really had no other option- play it safe and I finish-gamble on what I know I can run and hopefully get to a point I can draw from catching guys.

Lap 2- still ok and catching quite a few guys, but toward the end of this I was noticing my quads weren't firing correctly- they were so sore from the pounding on the cement. I know the feeling of the pounding, but this was different-deep throbing and it hurt a lot. Like nothing before.

Lap 3- basically a war with myself to not stop or quit. 7:30 pace felt like 9:30 pace. I knew at this point I was struggling- my legs were just not working the way I needed them to but kept running... still ran 3:01 and that was the 10th fasted run time, but that is such a huge disappointment...

I believe had I not had the flat- getting off the bike a bit closer to another group of guys could of really pushed me more and possibly into 12th-14th place, but who knows...

Overall, I'm happy with how I raced and how I played the cards I was dealt. Am I disappointed? Yes, a bit, but considering this year, it was still a successful race. What would I change? Training wise- I felt like I did well, but 3 weeks leading into the race, my run volume dropped due to a foot nerve thing that lead to a tendon soreness- BUT, that had no effect on me race day. I rested a bit more for this a few weeks out as I was just wasted from training- I think months leading into this I probably should of had a few more days completely off...

16th Pro, 18th Overall. 9:02 total.

Observations on Ironman Arizona. The not-so-positive

This race is challenging in a lot of ways- but most of them are not challenges I believe an Ironman should be. The course on the bike and run are lack luster. If you're looking to set a bike PR, then this is the course for you. If you're looking to set a run PR, then I'd think again- the course, although it's mainly flat is brutal on your legs and has a lot of wonky turns and transitions onto dirt, rock, cement. They announced that 1100 of the 1400 participants had never done an ironman- I believe it. Bike racks at the aid stations? All the aerohelmets, aerobikes and aerowheels on people going 14mph. 3 loops on the bike and run aren't fun to me, BUT- I understand the challenges putting on an Ironman- isn't easy. The positive- great weather and I really enjoyed Tempe and Phoenix. The volunteers were awesome.

I have to send a huge thanks to Jenni, Chuck D and Laura Tingle.

Driving down with Chuck as the pilot and as my wingman during the week- kept me relaxed and focused. What a friend to take vacation to come and watch and hang out. He drove us down to the start race day and hung in there all day- yelling at us on the bike and run- letting me know where I was at. Laura was a great addition to the race- although she wasn't able to race to her potential, I believe she will really be a great IMer when she is able to sync up some things with her health. Thanks Laura for putting up with us all. Last but not least- Jenni. As always, she's the rock that grounds me. Gives me so much strength with our lives together. She is such a huge part of me in so many ways. She helps me reach deeper in training and racing. I love and believe in you and us, always.

Thanks as well to Jess Gumkowski of MassageBoulder. Her hands really helped my legs get ready for the race. Thanks Jess!

Thanks to Tim "Lucho" Luchinske Waggoner. Thanks Tim for your support, friendship, coaching and guidance.

Thanks to Michael Lovato for your advice and help.

I have to apologize to my sponsors- unfortunately, I wasn't able to get my top screened in time for the race. Thanks to Specialized for the best bike I've ever ridden and the hot new Roval Wheels. Skins, TriBuys, Nineteen Wetsuits and Boulder Running Company.

IMAZ Photos

2009-11-24T20:32:00.000-08:00

Here are some photos from the race. Jeff will have his race report up by this weekend. But for now it is good to be home! Happy Holidays!

Jeff and Chuck posing with the coffee

Jeff and I before the swim start.

Devin and I waiting for Jeff to roll by on the bike.

...and there he is.

Some loop and some mile on the run course. Lost track and got confused after mile 5.

Rock On

Phoenix or Bust

2009-11-20T04:35:00.000-08:00

In 12 hours I will be trading in the Colorado winter for some much needed sun and warmth. Phoenix here we come!

Jeff has been down in Phoenix since Monday getting ready for Sunday's race. He is fit. He is excited. He is ready to race. This will be Jeff's first Ironman race as a professional. Jeff turned in his amateur card at the beginning of this year. A number of people asked WHY since he was a great age group athlete. Some people argued he would get more exposure as a age group then a pro. Some people said it would be hard to get to Kona. Some more people said sponsors will be harder to come by. Jeff said," I don't want any regrets in life. I want to know I tried. If it works out great. If not, I am still a great age group athlete." I respect that answer 110%. The last thing I want for Jeff is to wondering if 5 or 10 years "What if?" He will and has always laid it on the line and given it his best effort. What more could you ask for?

Jeff is racing under #31 on Sunday. I Will be posting Twitter updates@jennikeil during the race. Send all your speedy vibes to Phoenix this weekend!

"You have to take risks. We will only understand the miracle of life fully when we allow the unexpected to happen"

-Paulo Coehlo

Rock On

JK2

Friday Afternoon Specials

2009-11-18T04:34:00.000-08:00

On Friday afternoons, I am done teaching at noon. I have until 3pm to get some work done, go for a run, a combination of both. Typically, I am very productive during this time. However, last Friday as I looked outside and saw dark grey skies threatening to rain/snow and the temp drop from 60 down to 40, I was discouraged to run. As I sat at my desk, the stack of lab reports and quizzes started at me-tempting me to read them. My email box (which I used as a check list-I read you are not suppose to use your email for this purpose) begged me to catch up on the notes. Work colleagues kept asking me questions that I didn't feel like thinking about. It was Friday afternoon.

Solution-I dug my headphone out of my bag and started to find new music on iTunes. What better way to waste a Friday afternoon then educating myself on the latest and greatest music out there. Winter/indoor training demands good music. After some time, I came up with my Friday Afternoon Playlist. Check it out!

Friday Afternoon Special-November 13th

Tik Tok-Ke$ha

3-Brittany Spears (Yes-I bought a BS song)

Good Life-OneRepublic

Hey Sister Soul-Train

Boom Boom Pow-Black Eyed Peas

She Wolf-Shakira

Drop it Low-Ester Dean with Chris Brown

Shot-Lil' and LMFAO

Gansta Luv-Snoop Dog

Morning After-Timbaland

Black & Blue-Miike Snow

Osaka Loop Line-Discovery

Happy Listening

Rock On

Me, myself, and 3 dogs

2009-11-15T11:10:00.000-08:00

I am alone. Jeff left this morning for Arizona. Jeff, Chuck, and Laura left in 6 inches of snow in Boulder and are headed toward the warmth of Phoenix. I am left in the snow and cold with 3 dogs. I know this sounds cheesy, but I already miss Jeff. On the other hand I am looking forward to some time alone. As they say absence makes the heart grow fonder.

Blu (above)- She is using her Jedi mind tricks in this picture.

I enjoy my time alone-for about 2 days. Then I am ready for Jeff to be back. But for 2 days I can watch all the football I want. Eat cereal for breakfast, lunch, and dinner. Wake up at 4.45am without having to be quiet or tip-toe around the house while JK1 sleeps. Jarvis and I can take up the entire bed and sleep diagonally. I can run and ride as much as I want without someone telling me to "take it easy". And I can read as much as I want before going to bed (trying to read before bed and sleeping with someone training for an Ironman don't go well together).

The down side-I am a single parent to Jarvis, Lucy, and Blu for a week. The pictures would depict that they look sweet and innocent, but don't let that fool you! Being home alone with them means AM walks before work so they don't tear the house apart. Coming home during the middle of the day to make sure the house is still standing. Asking friends for help with the doggies when I am meeting from 1-5 a few days. PM walks to ensure they sleep at night and are more tired then the previous day. Then on Friday, the pups go on vacation at Grandma's house. This equates to fun times all the time. Grandma spoils them. She buys them their own special chairs to snuggle in. They always come home with new toys. I think they secretly hate coming back to "reality".

Lucy (above)-Jeff's little girl

Jarvis (below)-My little man

Until Friday, I am going to root for the Steelers, watch as many chick flicks while

riding the trainer, finish my book I have been working on for a month, and indulge in Special K Chocolate Delight. On Friday the real work begins-support crew for Jeff and Laura at IMAZ.

Rock On

The Evolution of an Ironman

2009-11-11T18:53:00.000-08:00

Progress

2009-11-11T18:48:00.000-08:00

A wise man I know once said (I think he has said it more then once actually because Jeff has heard it before) "Length before strength, strength before speed." So with that said, I have been slowly increasing my miles and hours over the last two week. When I started back about 4 weeks ago, I think I started back too quickly. Thankfully, my body lets me know these things before I take it too far. Got all the kinks worked out and now I am started to increase my hours and mileage slowly-but with the overall goal of consistency.

With my first priority race not until spring of 2010, I have the time to build a strong foundation for the upcoming race season. I have chosen to make some changes in my training and race this year, therefore, I am starting to learn more about why and how I can train to be as efficient, strong and fast as possible. With this come the added knowledge of nutrition and recovery as well. I did not pay much attention to how or why I trained last year. And to be honest I could have done a better job at being more dedicated to many aspect of my training. But it was a great season with good results in the end. I have set out a new challenge for myself and now I am going to go for it-with the help of a few good men (and women)

Length before strength. Over the past two weeks, I have started to work into full training again and working full time. That requires a lot of creativity. All this is completed in an aerobically base heart rate cap and working on my form. Additionally, I have worked on getting my upper body strong (for reasons I will mention later) and working on my core strength. Over the next two weeks, I will increase my volume as much as I can do given my motivation, the weather, and how much my body will let me do. Thankfully, I have great friends (and a kick-ass hot husband) who are doing the same things--make training partners easy to come by!

Rock On
JK

Skirt Chaser Savannah 5k

2009-11-02T11:24:00.000-08:00

Pictures from the Skirt Chaser in Savannah!

Jax and I has Love Bugs

I am praying before the start of the race

Wings are on and I am doing ok.

This is what sub 6 pace looks like. What was I thinking?

A great friend and fun times in Savannah

Wings

2009-11-02T04:00:00.000-08:00

In a span of 24 hours, I went from 27 degrees and 2 feet of snow to 80+ degrees, high humidity, and full sun. My body was in shock. I decided to add onto that shock my attempting a 5K. Not so smart, but I was trying to see the advantages of racing from a training stand point. I was trying. My training has been going alright for the last two weeks. This week, not so much do mainly to the snow on Wednesday and Thursday, then all day traveling on Friday. I have just been logging SLOW miles and trying to ride 3x a week. I get to start swimming next week and as sick as this may sound, I am looking forward to swimming again.

Jax and I headed over to Savannah Friday afternoon. I was excited to get out of town for a few days with her. I had never been to Savannah, but have heard great things about the city. I just know some historical facts from my AP American History class in 11th grade (Thanks Mr Gardner!). The trip was uneventful on the way over minus the SCREAMING child on the small regional jet from Charlotte to Savannah. But we survived, got the rent a car and turned on the AC.

Saturday morning was race day. But the race was at 5pm. I ran in SportSkirts 1st race about 2 years ago. That is also the 1st time I meet Jax. 2 years later, we are together in Savannah supporting Nicole in her SkirtChaser race series. The SkirtChaser race series puts on 5K races in about 6 cities right now (with more to come in 2010). The women start off 3 minutes before the men and then the men try to catch the women. 1st person across the line wins money. The night is capped off with a fashion show, dating game, music, drinks, food, and a ton of fun! Jax was excited that I was going to race. I was not so excited.

As I warmed up, I was dripping in sweat. It was so HOT out. The course was a simple layout, mainly flat, around a race course. I guess some wealthy people had built a F1 style race course years ago, but the concept never took. Now they have just local races on the track...and a 5K race. The loop around the track was 2.1 miles and then another half mile on either end for a nice 3.1 miles.

We lined up. I looked around. I was the only girl in the front wearing a costume which included a pair of wings. Hmm...this should be interesting. The gun goes off and the girl take off. And I mean take off. We were flying the first 1/2 miles. I looked down at my Garmin a few times and saw 5.30, 5.20, and even a 5.16. Shit. This was not going to be good. Then someone yelled "You are flying with your wings." For now I was. I decided to be smart and back down a little with the pace. I wanted to run a certain pace, but I knew it would be ambitious given my current state of fitness and training, but hell, I had wings. That had to given me an advantage.

Mile 1 rolls by and I am sitting in 4th place. A little after mile 1 I catch 3rd place. Ok. This is not as bad as I think. I am still holding my ambitious pace. Then it happens at mile 1.85 (according to my Garmin). My wings all off. And from there I stop flying and start spiraling to the ground quickly. 2 girls pass me. One has my wings and asks if I want them. I smugly dismiss her and my wings. I don't need wings. Reality was I did need wings. Maybe even 2-3 sets of wings. Mile 2-3 was 20-30 seconds slow then than first 2 miles. Ouch! I cross the line, still able to break 20 minutes and finished as the 5th female, but wondering what I could have run if I was fit. Oh well. It is October. I don't need to be fit. Right?

During the awards ceremony, someone complained to the race crew that people wearing wings had an unfair advantage over those who didn't wear wings. Interesting concept. I wish it was true. I would be sporting the wings at every event regardless of whether it was Halloween or not.

Rock On,

JK2

Fall Snow Storm 09

2009-10-29T16:10:00.001-07:00

Over 18 inches of snow...in October. That led to 2 snow days. 2 days for me to go stir crazy. I baked. I cooked. I rode my bike inside. I ran inside. I did core work inside. I read. I worked. I watched Nip/Tuck. I went to Target (more then once). I went to Starbucks (more then once). Jeff laughed at me because he knows I need a day off and I need to relax and I can't. I couldn't stand being inside any longer, so I bundled up in my winter SKINS and took some pictures during my run.

Thankfully, I am leave for Savanna tomorrow with Jax to help Native out at the Skirt Chaser 5K. We have the costumes planned out and put the final touches on them today with a trip to Michaels!

Harvest Muffins

2009-10-25T15:07:00.000-07:00

The fall season brings out the chief in me. I have also been inspired by watching Top Chef Las Vegas. I grew up watching my mum make amazing dishes and desserts. I seem to be the only one who inherited her skills (my sister specialty is cooking rice in a steamer and my brother cooks at McDonald's).

This morning I had an idea to combine some healthy options with some of Jeff's favorites-pumpkin and chocolate chips. I call these Harvest Muffins.

HARVEST MUFFINS

Prep Time: about 20 minutes

Cook Time: 15-20 min @ 400 degrees

Ingredients:

2 large eggs
2/3 cup packed light brown sugar
1 cup pumpkin puree
1 cup buttermilk (if using powder 4 TBS and 1 cup of water)
1 cup unprocessed wheat bran
1/4 cup canola oil
1 teaspoon vanilla extract
1 cup whole-wheat flour
3/4 cup all-purpose flour
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/2 teaspoon ground cloves
1/4 teaspoon salt
1/2+ cup chocolate chips

Prep

Whisk eggs and brown sugar in a medium bowl until smooth. Whisk in pumpkin, buttermilk, wheat bran, oil and vanilla.
Whisk whole-wheat flour, all-purpose flour, baking powder, baking soda, cinnamon, cloves and salt in a large bowl. Make a well in the dry ingredients; add the wet ingredients and stir with a rubber spatula until just combined. Stir in chocolate chips, if using. Scoop the batter into the prepared muffin cups.
Bake the muffins until the tops are golden brown and spring back when touched lightly, 15 to 20 minutes.

Happy Baking

Rock On

JK2

Back to Basics

2009-10-25T12:17:00.000-07:00

With my first full triathlon season behind me, it is now time to go back to basic and focus on my weaknesses. At the same time it is a period of some unstructured workouts, cross training, indoor workouts, and most importantly having fun!! After taking 3 weeks of almost no training, I am building back into some higher running miles and working on my strength on the bike (this is my biggest weakness!). Swimming is put on hold right now due to a case of costochondritis-also known as inflammation of the chest cartilage. This came about from my allergies and coughing. So no swimming for 2-4 week. I have mixed feelings about this.

One of my goals for the off season is building and developing more strength on on the bike. My strength has gotten better this year, but it is still not where it needs to be in order to complete at the level I want to compete at. Now is the time to begin building my strength base by keeping my bum in the saddle during the off season. One of the key workouts I will do at least once a week will be some big gear or muscle endurance work. Starting out I begin with a broken 15min worth of work, then work up to 30min total of broken big gear work on the trainer, ie- 6x 5min BG with 5min easy between each. I will with something like 5x 3 minutes with equal rest between sets. The target RPM will be 50-60. As I progress, the sets will become longer and the rest shorter.

Here is an article by Wes Hobson that explains it in greater detail.

My trainer is calling! (I am going to rewatch Twilight in prep for New Moon!)

Rock On

JK2

Here we go again...

2009-10-22T12:38:00.000-07:00

As Jeff prepares for IMAZ, I am reminded of what it takes to support an Ironman athlete. What does it mean to be married to an Ironman? I am going on my 5th round of "Ironman Season". I guess you could call me a veteran Ironman wife. I have learned quite a bit over the last 5 seasons. I have learned what to do and say. I have also learned what NOT to do or say. Don't be fooled Ironman athletes out there; Not only are you in training, but your spouse in in training as well and helping your training (and you are testing our sanity!). So take a moment and do something nice for him or her. Ironman can only last 17 hours. Your spouse last forever.

Things I have learned from being an Ironman Wife

1) Sleep wins out over any other activity (think about this one)

2) Laundry increases at least 3 fold and the smell is worse then ever

3) Your grocery bill will also increase. It is hard to keep food in the house. Trips to the market happen at least 3 times a week

4) Don't suggest that its' is "only a race".

5) Do write cards and notes of encouragement and support. They need to know that you are behind them them 100%. Even on a rest day.

6) Don't think that your trip to an IM will be relaxing. You still have to placate the athlete until the race is over. Maybe even after the race.

7) Don't take anything the athlete says to heart. They are probably 1) dehydrated, 2) tired, 3) hungry, 4) tried of training, 5) doubting themselves, 6) seconding guessing why they wanted to do an Ironman, or in most cases 7) All of the above.

8) Do get though and mean with them when they are slacking. Tough love helps (with men) . Don't allow them to piss away the opportunity.

9) Your time zone is now Ironman Time. That means bedtime is 9pm. Wakeup is 5am. Weekends start at 4pm-after getting up at 5am and training all day.

10) The perfect date night includes sitting in front of the couch with your feet up, watching a movie, and eating (for the 2nd time that evening). The date night ends at 9pm (see #9)

11) Even though your Ironperson (I am being PC here) is away for 20-30 hours a week-they spend 90% of the time thinking of you. The other 10% is probably thinking about food or sleep. (see #1-3)

If you are married to an Ironman and have learning something-send your learning over and I will post them as they come in.

Rock On

New Blog!

2009-10-22T09:30:00.000-07:00

Welcome to Team Keil. We are excited to share our adventures in training, racing, and living the sport of triathlon. Stayed tuned for our next update!!