3 am is a god awful time to wake up in the morning especially if you are not running.

I arrived in Downtown Denver a little after 4:15. As I pulled to the side of the road adjacent to the lot I parked last year (just north of the Capital), I checked my phone for the directions I received as a volunteer. The bluish glow of the screen must have acted as a beacon of confusion to the woman passing by. She tapped my window, I rolled it down. “Are you looking for media parking?” she asked. I replied without hesitation, “Yes, I am, but I forgot to print out the email”. She then produced a nice yellow sign from her bag as she mentioned that she had an extra and added with a kind smile, “You looked like a confused media person” (is it that obvious?). I thanked her then proceeded around the block to park in the lot.

Off to a pretty good start.

The volunteer check in was located behind a giant row of port-o-lets on the south west corner of Civic Center park next to the Stadium. Medium shirt, check, name tag, check. Stand around and wait to get picked like a kid for kickball, check. I just happened to be standing near 2 other lost souls looking for a chance to help when the lead coordinator Michelle pointed at the three of us and assigned us to the VIP area. Excellent!

At first we helped with putting out the drinks for the VIPs and some general set up, but by 5:30 myself and Katie were positioned at the entrance “tagging and bagging” as we called it: handing out wrist bands placing special dots on bibs, so that all Media, Staff and Elites could come and exit as they wished.

The Rock ‘n’ Roll group has this dialed. Heaters, lots of catered food, a bag check, a place for kids to hang out and get all sugared up. I think the only thing that would have made it cooler was a “live” feed of the finish. Lame I know, hey, they do it at the ball parks! But seriously, the VIP was just across a sidewalk and with the multitudes lining the finishing shoot, it was hard to get a glimpse of some of the finishers as they came blazing in.

I recognized a fair amount of the small elite field as some were “regulars” like Mike Aish, Andrew Letherby, and a few others. I joked with Frank Shorter as he came through and asked if he was running and he retorted that with his new hip, the Dr. hasn’t released him to run that far just yet. I recognized one man as he came through but couldn’t quite put a name to the face. He was tall and obviously athletic. Turns out it was the Bachelorette’s Ryan Sutter, for all you star craving fans.

Our shift was relieved around 7:30 and I took the opportunity to grab a small bite and some drink before heading out for a jog to see if I could find any friends on the course. As I moved through the crowd, I saw fellow team mate GZ sprint by with a gallant finish and ran over to congratulate him. After a few words of congrats and sharing a few stories, he headed out to the course as he was looking for a friend to pace in.

A few moments later I recognized the bright yellow jersey of Geoff in the finishers shoot who ran a smart race by listening to his twinges and paced appropriately.

I took my time jogging along the final stretch to cheer random people on with my ING cowbell, and look for folks I might know. By the time I made it out to the the final turn for both races I believe it was past 2:00 on the clock and figured I better head down the marathon course backwards if I was to catch a glimpse of Michael Aish coming in and watch the lead race unfold.

As I approached the 25mi mark a young cheerleading squad was practicing in anticipation of the runners passing by and just about that time the lead vehicle came through announcing that “Mike” would be there any moment. I waited with the squad to try and capture the moment. When we finally could see the blinking cop lights crest the hill, we knew he was close behind and the girls brought their cheers to a frezied pitch. Although his expression remained focused on the task, I am sure he was smiling inside to hear them cheering him on, running most of the race solo, and knowing the finish was closing in.

I choked out a few words of encouragement as he passed, he did the same for last year’s winner Chris Seimers, although I know he really was just out for a hard training run.

Continuing on along the course, keeping an eye out for the next runner, I recalled some of my memories from this lonely stretch of the course when I ran it last in 2006. The streets were deserted save the volunteers at the water station and the nonchalant police officer at each intersection. It wasn’t for at least a mile until the number two runner came through, then slowly the numbers increased exponentially.

A right turn took me west up and over 8th avenue, a bridge over a rail yard. Tired runners continued to plod towards me as went up, crested and made my way down the other side of the bridge, I kept thinking to myself, ‘Man, this is a tough hill at this point in the race’ looking for the bottom and wondering where the course had come from. Before I knew it, I was at the bottom of the hill where 2 volunteers were stationed outside of the turnaround cones yelling “23.5″. I stopped for a second to chat with them as I couldn’t believe this was a short out and back section to make up a mile on the course. Out and backs are brutal mentally on a marathon course, especially the closer you get to the finish, but to go up and over the bridge… I can only imagine.

I started back up the hill with the runners at this point, figuring this would get me an easy 6 miles for the day. A few moments later, a fellow dropped a plastic gel bottle. I said aloud, as he slowly crouched down to retrieve the distraction “Ouch, That’s not going to be easy for those legs to keep moving after that” I hope it didn’t sound as snarky at the time, but it did open a quick dialog as we continued up and over the hill. He introduced himself as Wade and I returned with mine, then he jokingly put out there, “You should pace me in”. Well I was heading in that direction, so I of course I said ok.

I tried to keep the banter to a minimum while encouraging him to keep the stride smooth, stay focused, to “Let’s go pass that guy in orange, I can see he’s fading”. The next mile seemed tough but relaxed, then as we made the turn just after 25 we focused in on catching a few more. I ran ahead to try and get the cheerleaders to give encouragement and started a Wade chant, then caught back up with him as he flew through there with a huge smile on his face.

Just another mile to go, we could see the crowd building around the turn into the final stretch and we put that in our sights. I don’t think the hill to the turn even phased him, knowing the end was close. He had 3 hours as an initial goal coming into the race, but realized before I met up with him, that was out the window, but as we approached the 26mi clock we could see he was on pace for a sub 3:10. The crowds gathering along the course at this point were tighter and created a bulding corridor of sound leading into the final stretch. As we approached the turn, I repeatedly raised my arms in an attempt to get a few more cheers for him before looking his way and cheered “go get it, this is it, you are there”. I slowed down after the turn and let him take control of his finishing kick. His stride longer, elevated by the finish line in the distance and the growing cheers of the crowd.

I jogged through the finish line to the side and met him again just after he got his medal and had a chance to catch his breath. Shaking hands, he had a well earned ear-to-ear grin on his face, after putting together a solid Boston Qualifying race: 3:08 and change. I encouraged him to get a hug from the hug ladies and we snapped a picture at the end to capture the moment. Wishing him well and another congratulations, I made my way through the finish line crowds looking for others I might recognize.

I must have just missed a few runners like Stew who also scored a BQ and JP who finished his first marathon, during that time as they came through the line within minutes after that.

Back out on the course I followed it in reverse again looking for familiar faces. The last band on the course marked the start of the hill that climbed about 800 meters back up 26mi and the final turn. The hill proved to be arduous and brought a few, who were already questioning their task at hand to a walk. That was my cue. I would just slowly jog up to them, give em a big smile and say something to the effect of: ‘lets go, the finish is right there’, ‘you can do it’ or ‘I know it’s hard, but you are almost done’. Most times this would result in a smile back and a reluctant return to running again. Each time we got to the top, I would do my hand raising routine and pull a few more cheers from the crowd. Just before the turn, I would give them one last ‘You’ve got this, enjoy it’ before peeling off into the crowd and returning back down the hill to pick up the next one.

With my personal time allocation quickly slipping away, I knew I had to head back home. But before I could do so I stood at the top of that hill and high-fived as many runners as I could. We’ve all been there, the end of a race that seemed like it would never end, then just before the final sprint you realize you have made it and how much you have accomplished. It was amazing to be on the other end of that and to see that look in peoples faces and form, elated, broken, exhausted, and thrilled.

I can’t tell if I am more inspired to go out and run another marathon, or volunteer again. I know which is easier at the moment.

Totals for the day: 12mi run, paced ~15 people up the hill, and high fived at least 100 people. It was a good day.

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Its been a long year.
Over the last 16 months I’ve been through stress fractures in each foot and now a broken collarbone.

In between the injuries I took my workouts as they came. Water running, elliptical trainers, a run here, a bike ride there. No real plan, just glad to be out on the roads and trails again. Making the best of it: #injurylemonade as we fondly called it on the twitterweb.

The lack of focus on any particular goal had its freedoms. I could reconnect to the sport I love and find the zen again. It made way for expanding my circles, to connect with folks I normally wouldn’t have made the time to in my self-proclaimed busy schedule. Meetups for #lunchruns, group runs on the weekends, and developing friendships while exploring new roads on the bike were a treasured contrast to my solo training.

As Colorado’s Fall quickly passes and Winter soon approaches, and I still have at least six weeks till full recovery of my collarbone, I can’t help but think that its time to put something on the calendar for Spring. Something that can pull me through the winter months, warm me by stoking the fire.

A big city marathon somewhere warm and at sea level would be ideal, but I can’t sell short the thrill of running fast again in May for the BolderBoulder 10k.

The next step will be to devising the plan on which to build my fitness. I am sure a well balanced mix of the cross training tools I learned throughout the past year.

But for now, I am just anxious to start.

Boulder from a snowy Bear Peak

I believe am not alone in the quest for starting off the year in the right direction, setting expectations through my initial run.

Recovering from a late New Year’s Eve and spending time with my family all morning, it wasnt till after three in the afternoon when I headed out with no real plans on a course except to just head up to the trails. With YakTrax in hand, I started slowly up to Bear Creek Trail below NCAR. The dirt service road was packed with snow but was easy going even without the trax. The sun was already beginning to recede behind the mountain tops and casting the valley in long blue shadows. At 8,461′ Bear Peak loomed above me. It would be an arduous trek in this snow, but somehow I felt like I should make journey. Attempt something I had not set out to do initially.

Just before the meadow the rocks glow from the last light

Moving up Bear Creek to Fern Canyon, I had caught and passed another runner and a few hikers. When I got to Fern Canyon, the steepness of the snowy slope was too much not to move forward without some help. So I slipped on the Yaktrax and climbed onward. The entire path was tracked out snow but was manageable until I started heading up the steeper climb under Seal Rock. This section of switchbacks is tough enough for me to run when the trails are clear but today slowed me to a quick hike for most of it. I still managed to catch a hiker before the saddle. The section of outcropped rocks glowed with the last light.

Now comes the real test. The Ridge Trail gains 1,031′ in the remaining .5 miles. I use trees and rocks to help pull me up the slippery passage as the footing is slick and keeps me from making quick progress. Lets be clear, there is no running what so ever at this point, I am in full out hike mode.

tree

Sorry to say that I have only done the Bear Peak Ascent a handful of times in my 17 years in Boulder. For the un-initiated its one of those trails where you think you are close to the top, then it turns out you are wrong. The trip allows for many glimpses of the amazing views out to the valleys on either side. I couldn’t help but comparing this to my life in 2009. At times putting my head down, buried in the trees, fighting my way up, not knowing where the end is. But from time to time able to catch a glimpse of the wonder of life and see just how far I have gone.

Finally, the trees open up to the final scramble up the rock scree to the summit and it all becomes justifiable. At the top I chatted with a fellow adventurer as we shared stories about running, careers and the new year. Careful about footing at first on the descent I quickly realized that a controlled slide would be quicker than the steps down. This proved much more fun than the ascent and made quick work of the 1.75 miles back down the West Ridge Trail. I followed the same path down Fern to Bear Creek for the return home. Even as I got to the bottom of the hill the sunlight continued to provide inspiration above my gloomy path.

final ascent

Today’s run, though not all that epic, reminded me that in 2010 the mountains I have in front of me, are obtainable with a just little hard work and determination.

sun in clouds

Map

I am not so great about keeping traditions. Its not that I don’t want to make and keep with them. I love the idea of doing something annually for the sake of consistency, meeting up with friends new and old, and now introducing my children to those things I love and feel are important. I believe this is the allure of the Turkey Trot as part of our holiday tradition.

Turley’s CU Turkey Trot has become part of that tradition since I really added racing into my running routine some 15 years ago. The Boulder Road Runners used to consistently run two races at the CU Research park. One on the 4th of July and one on Thanksgiving. Fellow Fleet Feet runner George Zack used to point out, these two races were a great way to benchmark your fitness throughout the season, and I took that to heart in many ways. I have run these races through a variety of ebb and flows in my life and fitness. When I was not as fit, just a few weeks after a marathon, to when I was really fit and all in between.

This year’s Turkey Trot was no exception. Not being able to gain back any consistency in my running since May, I realized that I am trying to race myself back into shape right now. I haven’t had any time on the track, might have done a handful of harder efforts, but really the last 3 races are where my hard efforts have fallen.

Starting Line

I had no expectations for the day except to get out and run controlled yet hard. Two miles of warm up and some stride outs in shorts and a long sleeve tech T left me realizing that this 10am start might be warmer than anticipated. But instead of worrying about a shirt change at the last min, just rolled up my sleeves and headed to the now crowded starting line. Exchanged a few smiles and handshakes with my co-conspirators and got my iPhone ready for the start.

Oh yeah, I didn’t bring my Garmin or a watch today so I was keeping time and tweeting my progress every mile with the iMapMyRun application. (I really need to get an armband type solution for running on hard days as its a but cumbersome just to carry by hand, but there is a post on that to come.)

A record 1,400+ participants gathered at the new starting line just east of the former. This year they decided to run the race in counter-clockwise loops, reverse of all previous years. (view map) The hope was it would be a quicker course and would alleviate a hairpin turn about 400 yards to the finish line which left your mind, lungs and legs in a quandary.

The countdown, the siren, and we are off. Fast and furious. Runners young and old take off as fast as they can without any concern for actual pace. I tend to think I am beyond such foolishness and can pace myself where I need to be from the line, but know this is rarely the case.

Start of the Turley's Turkey Trot 5k. Photo Courtesy of Laurie Mizener

By the first turn and the one uphill stretch, a gap is already starting to form between the lead group and myself. In better days I might go, but today is just about getting out with ease and staying steady. I relax through it, and enjoy the stretch along Colorado Ave is now slightly downhill and get into my stride. Mile 1 goes by with ease as we loop around the eastern edge of the research park. (Looking at my tweets later, I found out this was a 5:30 first mile, which was about on target.)

As we finish the first loop, crowds are gathered and are cheering for those going by, I hear a familiar voice or two yell out my name and words of encouragement. Back up the hill again is harder the second time around, but now I am starting to close on a few that have gone out too hard in the beginning. This builds my confidence a bit and I start to focus on pulling them in.

Through the second loop the road becomes congested with the masses of walkers. They are scattered enough at this point I can still make it by without really having to yell “On your left”, but now and again have to weave and bob.

Now I can feel really feel the full effects of my efforts. I am in full debt and it becomes the time when you wonder how long you can hold the pace.

With about 800 yards to go, I pass another runner giving me enough of a boost to push full force through the finish.

I am on the left of the street with the river of walkers on my right. I now have to navigate through to make the right turn into Potts filed to finish on the track. I was able to find a decent hole and quickly moved over to the right hand side.

Finish strong- Photo by Laurie Mizener

Now onto the track I can see the women’s front runner, Fiona Docherty 200 yards away and no one else in between. I have no idea what the time on the clock is but knowing that this could make or break my goal, so I try and keep my head down and push. Coming into the line with a final kick I am relieved to see 17:XX  still on the clock. I believed I finished just under 18 at the time. Later when I found my official time was 17:43 I was even more excited about the effort.

After the race, I chat and catch up with old friends and new acquaintances, talking races and life. The semi-annual benchmark.

I stayed around to watch a few of the kid’s races around the track. Proud families cheering and running with this new wave of runners, introducing them to their passions and building traditions for years to come. One day I vow to be more organized, and/or less selfish in my own racing, to start building my family’s holiday rituals.

On a run a few weeks ago, I ran by a row of young trees lining a road that had failed to relinquish their leaves to the season. I thought it odd at the time, but given the warm weather, not surprising perhaps.

Lately I’ve really been feeling the effects of living. The delicate balance of work, family, social, community and of course running isn’t quite in-sync.

As I started on my run today, I recognized the stress built up in my shoulders and paid particular attention to relaxing them, running with ease from the core, and relaxing the mind.

I ran by the same row of trees and again noticed their reluctance to let go of their recent past. Their leaves brittle, dry and an appropriate hue of brown for the season.

“Why wont these trees just let go?” I thought.

In many ways the trees were like myself. In the fall of my lifestream, a Master’s runner, I had a great season of racing last year. I was fit. But now I am slow coming back from a broken foot bone back in May, brittle, inflexible and yearning to regain the consistency and flow in my running.

A fair reminder to myself.

Let go of my expectations, pre-conceptions and my comfort zone. Not just in my running but throughout my life and career path. If there is one thing living in Colorado has taught me, trust in the seasons. Patience and perseverance will be rewarding.

Its timely that the coming week is about giving thanks. Thanks for the big and the small. Enjoying a run in late-November in shorts and a t-shirt. Laughing with my family, watching them grow. Enjoying the morning light on the flatirons. And perhaps, hopefully soon, I will again be able to push the mind and body to its full potential.

Zen and the Art of the Easy Run

I took it out a bit too fast yesterday. Headed out at a pace that felt comfortable at first then progressively got faster. For all intents and purposes this became what Greg McMillan would call a Fast Finish run. A great workout to have in your training program. But this came the day after a 13 mile run, my longest single run, and my biggest mileage week to date since my foot injury in May. Later that night my legs were feeling tight and fatigued.

So today I needed to go easy. E-A-S-Y.

Going easy can be tough. I usually run by how I feel that day. Feeling good, as in yesterday, then go. Feeling not so good, take it for what its worth: a chance to be outside connecting with my surroundings. Strategies for running easy may include: running with a slower friend, being social, or paying close attention to your heart rate monitor.

In Denver where I work during the day, the options for smooth uninterrupted running routes are limited and they can become monotonous over time. So today I figured I would embrace the rest and find a new route. Nothing planned. Just get out and start running.

As I started from downtown, my legs took me in the path of least resistance. Traffic lights determined if I went straight or turned to keep moving. Within a few blocks I was headed towards Coors Field and had in mind I would head north towards the Highlands, but I got turned around when the sidewalk ended at a fence on the west side of the stadium. Instead of back-tracking, I continued around the south then east side of the stadium. Over railroad tracks, newly developed real estate, the South Platte bike path, towards the I-170 and I-25 on-ramps.

Recently I have been running with an iPhone and the iMapMyRun application. The 3.x version has a live map view and photo integration which suites my needs tremendously as I have always enjoyed snapping a few photos to capture the view, a particular moment, or perhaps “jog” my memory about that particular run.

After another mile or so, I looked at the app’s map view to get my bearings. I noticed Chaffee Park was just a few blocks away, so I headed in that direction. When I got there, I looked around for a acceptable photo opportunity.

I snapped a photo, then checked the map for my next “place of interest,” then off I went again, repeating until I circled back around into downtown.

Charting a new course allows you run in areas you might not normally visit, see new things, take in new details, tie back into the flow of running. So next time take a left, or even go straight and go a bit further than you had before. Become comfortable in discovering new territories – building on your confidence to challenge yourself.

If we open ourselves to the universe

On the way home I was listening to a Running Times podcast with Master’s runner and coach Pete Magill, (website: Younger Legs for Older Runners ) who points out the #1 thing masters runners do wrong is run(or any runner for that matter) is go too hard on their easy days, then are not fresh enough for their tough workouts. This mirrors the comment Jeff Galloway made at a recent in-store appearance about how he found it hard to run easy days with Kenyan runners because they went too slow (to start).

Ok guys, I am listening!

My wife often runs with a great group of friends on Saturday mornings. Some are from immediate circles, some from extended networks. They meet at various trail heads within the city, early in the morning, ready to start the weekend usually with a lung and quad burning climb up any of the various trials around the front range.

Fall morning along the Mesa Trail

I don’t often have the luxury of running with a group. So when she informed me that she wasn’t going to join them,  I was excited about the opportunity to get out and expand my circles. Solepepper Sports does a fun run on Saturdays, or perhaps I would go join a local training group for some hill repeats.

But my wife challenged me to go with her group. Each week they challenge her. I wasn’t sure how I would be received being the only male amongst such a tight group. Luckily, I knew a few moms from school, and they graciously introduced me to the group.

We started at Bear Creek Elementary, ran up Table Mesa to Skunk Canyon, down to the connection to Kohler Mesa, climbed up to Mesa Trail, behind NCAR, to the top of Bear Creek to the radio tower, then back down Bear Creek. This is a great loop with a fair amount of variety in terrain and challenges while offering up spectacular vistas and scenery.

Over the course of those 7 miles, through the climbs, the fall colors, I knew at least a little about each one person there that day. I appreciated that opportunity to run with a group again, and was glad I was able to grow my circle a small bit.

More photos on Flickr »

Marathon morning is usually full of preparation, jitters, butterflies and nervousness for runners. All those months of training leading up to the big day. I was hoping to run in the Marathon today, but due to my recent injury, I instead committed to riding the lead bike for the Half Marathon Women’s race. Even though I wasn’t racing there were butterflies and jitters in regards to making sure everyone is safe, no bike issues, reporting back race splits, staying on course.

This perspective gave me a unique look into the pacing and strategies of the front runners and amazingly they are similar to our own at times.

We were all wired up with radios and we were reporting split times, leaders, pacing, etc back to the finish line where announcers including Frank Shorter and Alan Culpepper were commenting on the race as it unfolded so I got to hear updates throughout even though I didn’t know who the runner’s were. Just bib numbers.

Both women’s races were fairly uneventful for the most part. Each had a leader set from the beginning of the race. Peris Chumba who was making her US debut, had a fast strong pace through the first 4 miles of the race. Then we got into downtown and the course began with some “gentle” climbs. Between the hills and some blowing wind, the pace settled in. She was running solo really. No one was around. Then along 17th a long straight away, slightly uphill, a group of guys, packed in around here and the pace dropped slightly as she found a new stride.

I kept looking back for the 2nd place women but never saw her, even on the long straight aways.

After winding through City Park, she lost contact with a few of the men, and found her pace slipping again. But she ran tough all the way through those tough last 3 miles. Her final time was nothing close to her PR of 1:16:18, perhaps that was the day she was having.

The Men’s Half Marathon sounded like a great race. A pack of 3-4 runners stayed in contact most of the race. Not sure at what point, but Matt Levassiur surged out and was able grab the win with a time of 1:08:04 (unofficial)

Siemers with his work cut out for him

The Men’s Marathon seemed uneventful for the most part until the final miles of the race.

Chris Siemers was in contact with the lead from time to time through the first few miles of the race, but then was always about 1/4 to 1/2 mile back. I rode a replacement radio to the leaders as they approached mile 24 and this is where the race got interesting. I stayed with the leader for a half mile or so. He seemed to be tired but smooth and was commanding the lead. As we headed up Santa Fe Street, a long straight slightly uphill. with no one in sight. I turned and did see the 2nd place guy back there, so I hung back a bit to get a picture. There was Chris. His vantage point was much different. He could see the leader along with the press truck just before the crest of the hill and knew what he had to do to catch him. Teammate Michael Aish was yelling encouragement from the road side “Cummon, he’s only got 19 seconds on you and he is dying!”

Chris through his glasses to the side, and focused on his new goal: Win this race.

Chris had a distinct advantage at this point, he knew how far out the leader was, and that he was closing.

Chris Siemers winner of the Denver Marathon

Just after the turn down 13th with a mile to go, Chris was in reach and passed with a surge. At first it didn’t shake the current leader, but eventually was too much for him and within 100 meters Chris had gained a sizeable lead now turning the corner onto Lincoln to the cheer of the crowds, he knew no matter how much he was hurting, the win was now his.

More photos to come soon

Marshall Valley Trail

Well of course it is. It just snowed enough to gunk up the dirt on the trail. What I always seem to forget is how sticky the trails get along Marshall Mesa Trail, Community Ditch and Dowdy Draw. Its that wonderful soil that just like to build to a nice girth on the bottom of your shoe, making it very awkward to keep a decent stride. It was a chilly October afternoon with misty cloud cover but the landscape was fantastic, speckled with evergreens, reds, golds, sienna and white.

proof

View from Community Ditch

Coal Seam Trail, Marshall Mesa, Boulder, CO