Getting rid of the “buts” – My 2014 Leadville 100 goal

When I signed up to run my 10th Leadville 100 I wanted it to be different. I planned to run it in honor of my mom but I also wanted to run this race with gusto. I had read a blog post by a fellow ultrarunner, Walter Olson (There is Gold in them Hills, Managing the “buts”) that inspired me to set the bar higher and quit playing it safe. That’s when I decided I would try for a race PR or a finish around 24 hours.

Training up high on Eccles Pass

While this was an ambitious and scary goal, I knew with 3 critical changes in my training, it was possible. These are the 3 changes I made:

1) Focusing on higher quality nutrition. This meant whole foods with increased protein, fat and the addition of spirulina algae in the form of Energybits.

2) Working on core strength. In November I started doing a boot camp (similar to cross-fit) at Front Range Boot Camp. During the winter/spring months I’d go 2-4 times a week. During my heavy training cycle I cut back to 1-2 times a week.

I’ve noticed increased strength for climbing/descending, decreased back pain and hip fatigue even on my longest runs, sustained strength during races. I have to thank Jennifer Forker for getting me hooked on Boot Camp and Robyn Morrisette for training me!

3) Working to strengthen my weakness which meant taking more rest days, doing speed work (in the form of short races and tempo runs) and running FLAT miles.

I joined the Colorado Masters Running Club and for $30 (individual membership/$45 family membership)  can do a race a month. Since October I have not missed a race. Because the races are usually between 3-7 miles I do a 10 mile warm-up trail run, run the race and then do 3-10 miles afterwards.

The racing has changed my mindset and helped me focus on keeping a sustained pace at a high heart rate. It has also gotten me more socially involved in running and the running community. Something that has re-energized my love of running.

Fast forward to today, with just one month until race day … No more BUTs

(I’m putting this in writing and it scares me to even type it but here goes!)

 I feel stronger than I ever have (even when I was running in my 20s) and I am ready for the start gun to go off at 4AM on August 16! I plan to be back in Leadville at the finish by 4AM on August 17.

While I always have 3 time goals when I do a race (thanks to coach Glen McCarthy), this time my goals are a little different.

1. To finish the race (any time under 30 hours)

2. To have a PR and push myself during the final 40 miles (under 24 hours)

3. To have fun! (even if I don’t get a PR, I am going to have fun! )

Having fun training with my running buddies Ellen, Lisa and Sharon. Eccles Pass

Coach needed for Leadville 100?

Days like today I wish I had a coach. Not because I need someone to push me out the door to run, someone to tell me NOT to run.

At this time of year I’m not formally training . I’m logging miles,  strengthening my weak spots, just enjoying the runs. But when summer hits I find the hardest part of training is (wait for it)…

Resting. Or more accurately knowing when to rest.

When I started ultrarunning I believed “more is better.” I ran as much as I could (which in reality wasn’t a lot). And for my purposes it worked to a degree. I finished races. I wasn’t sick or injured. Of course it helped that I was only 25.

Almost 20 years later I know a little bit more about training AND I don’t recover quite as quickly. I know how to train to finish a race but what if I want to run faster?

My fastest year at Leadville I started my formal training very late (May), didn’t track mileage , had more quality trail and high altitude miles but did not have a run over 30 miles. That year I finis

Me resting, see I can do it!

hed under 25 hours and was not sore after the race. I have not been able to repeat that performance.

This year I don’t think I can match that but would like to shave a few hours off my time. I’ve tweaked my nutrition , am working my core like a maniac and now I have to think about training.

It’s such a fine line between pushing your body to make it stronger and pushing it too hard into overtraining mode. Unfortunately I’ve experienced the latter and hope to avoid that path this year.

Realistically I don’t need a coach, at least not this year. While  I love the idea of having my training schedule set so I don’t have to second guess if I’m doing the right workout, I also can’t stomach the idea of not  having flexibility to run with my friends. I just need to pay attention to the miles I’m logging and build in days off. With work and shorter days, right now that’s easy. In June it’s like torture.

Cairn building, maybe a new hobby option for my rest days

So one more thing to add to my training plan, at least one rest day a week. Maybe I can use it to learn something new … or plan a wedding.

Revolution not Resolution – Start Something NEW

It’s almost a new year and one of the most common questions among runners is : “What’s your New Year’s resolution? ” I’ve given up making New Year’s resolutions and in honor of Robyn Morrisette of Front Range Boot Camp (http://frontrangebootcamp.com/ ) decided to create a revolution. After all revolutions call for action, upheaval, change. Resolutions are more of an aim or proposal.

Robyn’s idea of finding your Achilles heel and then picturing yourself as the antithesis of it, seems like a visual and playful way to create a life shift. For example, if you dread speed work, picture yourself as the fastest runner alive (faster than Usain Bolt).

Last year I made it my goal sleep and eat more (yes, that’s right, more not less) and with a focus on quality. I can’t say if my racing performance has improved significantly yet but I’ve stayed healthy, been able to log almost 2,000 miles and completed all my races in 2013.

So what kind of shake-up should I attempt? I’ll continue to tweak my diet, sleep lots and my shift will include cross-training and stretching. I hate to admit I’m getting older but my body won’t let me live in denial forever. Even 5 years ago I could do back-to-back runs and races with few adverse reactions. Lately though, I find my body craves more rest and arnica/menthol gel between runs. So here’s my plan.

While running has always been my primary sport, I have dabbled in road and mountain biking, stair climbing, ice hockey, weight training and swimming. This year I’m making a focused effort to strengthen my core by adding boot camp classes into my workout regimen 2-3 days a week. I’ve always considered my core pretty strong but after just a few weeks I can already feel a difference when I run.

Adding core work into my routine is easy because it’s active and I like to move. I can get out of bed early to workout but as an “old-school” runner I admit I used to joke about stretching, saying it was only for fast, road runners. Now I think I need to spend as much time stretching as I do running. The good thing is that my partner Kurt is a proponent of stretching. He’s got more gadgets and gizmos for recovery than most running stores. Now I just have to get on the stretching bandwagon rather than just watching him in action.

My current stretching routine – Yoga Toes

So how do I picture myself at the end of 2014? As a yoga master who can do the splits, or at least touch her toes.

Start your revolution today!