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Dynamic Cool Down

Went to FAC after Bre's gymnastics class for a nice run on the treadmill.  I prefer to run outside 99.9% of the time, but the overnight 12"+ of snowfall and -5 degree low made the treadmill look quite enticing actually.  And I must admit, it was nice to run in shorts and a tank top because 'cmon when was the last time I got to do that?...oh wait, just a couple of days ago I raced outside in shorts and a tank top.  Crazy Colorado weather changes.

Did an easy 8 with 7X30 second strides mixed into my run.  Felt GREAT!

After much demonstration and urging by my ART therapist, Richey as well as my husband, Aaron, I have finally gotten into the habit of doing a nice dynamic cool down routine after almost every run.  Its easier to do at FAC since they have this big stretching room with mats and a bar to hold on to while I do my hurdle trail leg moves and leg swings.  And I can leave the kids in child care the extra 10 minutes and get the routine done quickly.  At home it takes more discipline to get the routine in because it seems that whenever I walk in the door from a run I suddenly have three needy kids with urgent requests.  I must say though, dynamic stretching is FABULOUS for recovery and is WELL WORTH the extra investment of time. Here is a video of my friend Sara Vaughn doing the Cannonball Cool down.  GOOD STUFF.  Only problem is that watching this video is making me miss summertime in Boulder.

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Quicker Quaker 5K

Our babysitter arrived 5 minutes early (Thanks, Brenna!) but we still left the house 20 minutes later because we must have been overly optimistic about the morning routine.  We found ourselves going in and out of the house three times before actually driving off.  Arrived at the race 50 minutes before start time and Aaron dropped me off to pick up our race bibs while he found a parking spot.  We had a hard time finding each other again after he parked due to our poor communication, the 1000+ people wandering around and the unfamiliar packet pickup area but we finally hooked up again and started our warm up about 35 minutes before race start time.  We jogged the course and did some strides down the final half mile, then went to the car to change into shorts and take my long sleeve off since it was super warm and balmy (37 degrees).  We arrived at the starting line with 1 minute to spare feeling a little bit rushed and un-stretched which is not really unusual for me but still slightly uncomfortable.

The race went out FAST with Fiona Docherty at the front and Tera Moody and me stride for stride behind her.  Cassie Slade was right behind us within striking distance too.  We came through the first mile in 5:15.  My legs felt pretty flat but there I was.  Second mile had a steady climb and Fiona fell back while Tera and I pushed forward to a 5:28 split which felt much less comfortable and labored than the faster first mile.  The uphill in the second mile was very gradual but challenging.  The final 1.1 mile was fast and mostly downhill except for one short climb with less than a half mile to go where my respiratory rate shot through the roof  and oxygen debt set in (thank you 5,500 ft altitude).  I didn't get the exact split on my final mile because I forgot to stop my watch at the finish but based on my calculations, it looks like I ran 5:07 pace for the final 1.1 mile.  Tera and I were together for most of the final mile and I started to feel unsure of whether I could stay with her when she surged up the short hill with less than a half mile to go but I just stuck to her like glue and then at the top of the hill I felt encouraged by the downhill finishing sprint and I surged hard to the finish, gaining just a few seconds on her.  It was a very close race and a tough sprint to the line.

After the race it was nice to catch up with Tera and Cassie.  Tera was really happy with the fact that she ran a minute faster than she did last year on the same course and encouraged by the fact that she is sharper in her fitness than she thought she was.  Cassie had done some extra intervals right before the race and was happy with her "workout race."  She is looking fit and ready for the Houston Half.  I didn't get a chance to talk to Fiona much but she is looking super fit too.  I love how I can jump into a regular "low-key" local race here in Boulder County and be pushed to very challenging effort and solid finish time (a 4 second PR, even!)

Aaron took a big chunk out of his PR and finally eclipsed the 18:00 mark by 8 seconds.  He joined his "mountain men" ultra running buddies for an easy 7 mile cool down while I did a shorter cool down with Tera and Cassie.  When I got back to the car and figured Aaron was still running, rather than just sitting in the car waiting for him, I went into the crowded cafeteria for some oatmeal pancakes, oatmeal banana muffin and fresh longmont dairy chocolate milk (Mmmmmmm......)  Tera said they didn't have an awards ceremony last year so I assumed they weren't having one this year either which was perfectly fine with me, I always get cold waiting around for those anyway.  I think I did win a couple hundred bucks which I assume they will send in the mail.  Super fun race!  All the runners even got a free canister of Oatmeal!

After a nice afternoon of rest and more food, now I'm heading to FAC for a session in the weight room and an easy 4 mile shake out run to complete another week of solid training for Houston.   Tomorrow...I will SLEEP.  A LOT.

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Cow Pies

Had a nice run on the East Boulder creek path with the cows this morning.  I considered playing "the ground is lava and you have to step on the stepping stones to survive."  You know, that awesome game we used to play with the couch cushions when we were kids?  I still play it with my kids sometimes.  But this would have been even MORE awesome.  I easily could have covered at least a mile of terrain using only cow pie stepping stones.  It would have been a record, I'm sure.  Surely there is a very mediocre, very beatable record in the Guinness book for this exact thing.

Well, not today....maybe another time.  Today I decided to receive a warm welcome back home by Aaron and the kids rather than being banished due to the stink.

Speaking of the kids, here's what they were up to this morning....that trampoline was the best Christmas present ever!!  Thanks, Santa!!!

USATF Club Cross Country Championships

Slept in 'till 8:30am and then headed out for to get some food at the grocery store since the free breakfast at the hotel consisted of pastries and sugar cereal (inadequate race day fuel.)

Went to the course around 11:30 am just as the Masters Men's race began.  Cheered for our RRB team and chatted with other friends floating around including two BYU alumni friends, Rena Chesser and Emily Raymond (AKA Mars).  Mars was easy to spot with her sweet nubby hairstyle just as she has always done for Cross Country races.  Rena also stood out as I noticed her BYU jacket.  It was nice to see them and catch up on each other's lives.

Walking around with my RRB girls, we said hi to the McMillan girls and a few others and then headed out for our warm up.  Sara S., Sara V., and Renee were content with 20 minutes but Colleen and I (marathon legs) needed a few more.  The highly wooded terrain negated the need for porta potties on our warm-up.  About 15 minutes before the start, Coach D gave us our bibs and chips, we changed into our spikes and got bib checked at the starting line.  Four or five strides and some good stretching, and I was READY.  The gun went off right on time and the race went out fast.

I kept myself within the top 8-12 women (perfect view of the front).  Renee was right up in front either setting the pace or just staying equal with another woman.

I knew before the race began that Renee and Desiree Davilla would be the most likely contenders for the win and I wanted to be right in that mix.  I wasn't sure if I had the fitness to hang on with them the entire way and I had no idea what kind of pace they'd run but I had the drive to take the risk.  I was pretty zoned in and didn't actually get any of my splits on my watch but after asking Renee afterwards what her splits were, I can guess pretty closely what my own splits were.  My first mile was about 5:25 with Renee and five or six others in front of me.  There was a short, steep uphill followed by a short, steep downhill after the first mile where I felt pretty strong on the way up and out of control on the way down, but at least it helped break up the pack a little.

The pack slowly started to dwindle and by mile two it was down to Renee, Desi, some NY runners, and Me.

Second mile was about 5:20.  I was feeling smooth and strong and felt confident I could keep that pace for another 1.72 miles.  I don't remember much about the middle part of the race other than just keeping contact with Renee and Desi and staying confident.  At one point just before mile 3, Desi threw in a surge and almost ditched Renee and me.  In a desperate attempt to help Renee and myself avoid being left in the dust I said "Good job Renee, lets go" and we both lifted our our eyes and stay glued together.   Renee responded to Desi's every move and I fastened my seatbelt.  Mile 3 was 5:17 and Desi threw in another surge shortly after which felt like we were doing sub 5:00 pace for a bit.  Renee and I stayed on her heels and didn't let her get away.  The second time up the steep hill was where my wheels started to fall off.  Renee and Desi surged up the hill and gained a few strides on me.  I charged back down the hill and almost caught Desi at the bottom but Renee charged even harder and already had a good 5 strides on both of us by the time we got to the bottom of the hill.  400 meters to go and I gave it everything I had but Renee and Desi had more.  Renee pulled out 3 seconds ahead of Desi who got 2 seconds on me.

We finished and patted each other on the back for a race well fought.  Wow what a rush!!  Those short races are such a super intense shot of adrenaline and the next thing you know, its over.  Twenty minutes just FLIES by.  As soon as I could stand up straight again I walked back to watch for the purple uni's (Sara S., Colleen, and Sara V.)  I realized right away that the hordes of women coming in meant a much more deep and competitive field than we anticipated.  With favorable conditions and many elite teams coming out for the race it turned out to be a very fast and fun event!  When all was said and done we ended up fourth place as a team just behind some very respectable women (McMillan, Boulder Running Company, and Hanson's-Brooks.)

Here is some pics of my teamies:

Renee capturing the WIN

Sara Slatt's game face is ON

Colleen concentrating down the hill

Go TEAM VAUGHN!!

I REALLY enjoyed the race and was very pleased with the outcome.  I got to chat with my BYU buds, Mars and Rena some more on our cool down and then my teammates were kind enough to take my stuff back to the hotel so I could run the two miles from the course to the hotel and complete my day at 12 miles (does that count as a long run, Coach?)

We got Sara S. to the airport just in the nick-o-time to make her flight back to Denver and Renee, Sara V. and I turned in the rental car and hung out in the airport for a few hours together before our flight finally took off.  No shower after the race but at least I had some clean clothes to change into.   Some fun conversation and yummy food made for a nice evening despite having to wait an extra hour for our delayed plane.

MEANWHILE...BACK AT THE RANCH......

Friday, Aaron came down with some food poisoning and was flat on his back when I called him that night.  Over the phone, I walked Abe through getting Aaron a water bottle of EFS electrolyte drink and some cola syrup.  I also asked Abe to help Bre brush her teeth and tuck her in (Ali had already tucked herself in earlier).  Saturday morning Aaron was feeling well enough to take the kids to the "breakfast with Santa" event at the Church but felt tired afterwards so he put a movie on for the kids so he could sleep some more.  After using the restroom and then going back to his movie, Abe started hearing a dripping sound from the ceiling and went in to tell Aaron that something was wrong.  Aaron awoke to an overflowing upstairs toilet with gallons of water seeping into the girls room, down the hall, and through the ceiling into the basement.  He quickly threw towels on the pooling water in the upstairs and sopped up the additional swimming pool in the basement hall and furnace room.  Then he went out for a run since the babysitter was all arranged anyway and he called one of his contractors to come clean up the mess.  By the time I got home Saturday night at 11pm the house was completely cleaned up (other than three or four loads of towels going through the laundry).  Another testament to Aaron's amazingness!!  Thanks, hon for taking such good care of the kids (and letting them take care of you) and for getting the house back in good order before I returned!

Thank you, Michael Scott and my teammate Laura Bruess for the pics!!