Wednesday, March 28, 2012

Hills Hills Hills

I am a firm believer in incorporating hills into a training plan.



A few weeks ago, when I did a trial run of the first 24 miles of my 60k route, it dawned on me that my miles 13-21 were also miles 17-25 of the Boulder Backroads Marathon course. Back when I was running Backroads every year, many of my training runs were over that portion of the course so I would be used to the, ahem, undulations. On my recent trial run over that portion of the course, all I could do was gulp when the realization hit that I hadn't tackled those hills often enough to reduce their intimidation factor.









Somehow, between the training I had fit in, the distraction of the llamas at 14.5 miles, and the Anita-Connie cheering squad near the crest of the biggest hill nearing 18 miles, I was able to rumble through. The experience, however, did reinforce the value of hearty diet of hill training.

So! Today, in my first week of ramping up toward racing fitness (vs. long-run fitness), I joined the aforementioned Anita-Connie cheering squad for hill repeats. Oooofdah! 2 minutes up, followed by 2 sets of 60"/75"/90"/75"/60" up. All under blue sky and on trails at the base of the flatirons so one really couldn't do much complaining (as if we had enough breath left over for such activity). I'm already starting to feel a bit more spring in my step. Hill magic!



Photos:
Top, looking east/downhill toward two little dots approaching.
Connie said she knew it was me when she heard my voice from afar.
Bottom, looking west/uphill as I run & Linda cycles over the crest of the hill at 18 miles.

Saturday, March 24, 2012

Accepting inspiration from all corners

A long-time running buddy was waiting for me 50 kilometers into my 60 kilometer run. We all admired the bird houses along the road there (made out of a variety of objects: lunch box, ski boot, canteen, hard hat...) and as I turned to continue my run, Cathy shouted out something along the lines of "your body is ready, use your mind." She was absolutely right! At that point, my body was going to do whatever it was told and my mind was in an uproar. It was time to think positively, gather all good thoughts, and bound gaily forward.

One kilometer later, at the Bobolink trailhead where AndyE waited patiently with much-appreciated food and drink, I spotted this bumper sticker which put the icing on the cake. This 60-year-old dragon was ready to vanquish the demons!

Friday, March 23, 2012

Couldn't've done it without ya'

Cruising in the glow of the Continental Divide.
with bro-in-law Andy & workmate Linda cycling alongside (23k).


The thought that filled my brain throughout the 60 kilometers, first day of spring, 60th birthday run.
I couldn't have done it without you.

My brother-in-law, Andy Miller, who cycled the entire 60k with me said that it took 60 years to create the perfect running day we had on March 20th: sunshine but warming to no more than 50, a very light cooling breeze, birdsong wafting through the air, spectacular views of the Continental Divide glittering under the Colorado blue sky. Truly spectacular. (By the end of the day, he also said he and my cousin John had invented a new Olympic sport: extreme slow cycling.)

And it was 60 years of family and friendship that allowed me to celebrate the day in such fine fashion. Family, neighbors, work mates, running buddies old and new...the day burst with joy and encouragement. If ever you get the crazy idea of running further than you've ever run at an age older than you've ever been, definitely fill it with all those who have made you what you are. You will fly!


The day began with family and neighbors. And the HUGE surprise of my cousin John Murphey! (My dad and his mom were siblings. We grew up together but he is now in Washington D.C. and I, of course, am far far away in Colorado.)

Below - left to right:
neighbor Audy, always cheering when she'd see me running; Kendall "You can do it honey!";
cycling crew at 2k, son Paul & bro-in-law Andy
. Paul headed to campus and PhDing; Andy continued for another 58k!



Cousins, John (photographer) and Paula (runner), at 20k 'aid station'

Even llamas came out to entertain! (26k)



















More runners started joining in the frivolity at 33k - and even more kept popping up throughout the remainder of the run. Weehaww!!!


Pulling into the north Rez trail, 33k,
Linda on bike, running buddy Joe & pj, Kendall and Taz, Andy Miller on bike














44k "aid station" Cottonwood Trail hosted by running buddy AndyE
Andy Miller and John Murphey on bikes
, pj and running buddy Dick Lipsey

Big gathering at 56k, South Boulder Creek Trail
Running and cycling buddies Anita, John, pj, Andy, Amie, Benji & Connie















Put it all together, and you get one successful run -
and extremely happy runner!







Tuesday, March 20, 2012

Across the finish line! Woo Hoo!

Once again guest author Devon VaughanMiller reporting for my now-partying mom! Paula crossed the finish line about an hour or so ago, and has been enjoying a veritable deluge of friends and family. All along the home stretch, people were lining the course, cheering her and her entourage (Andy, John, who had been biking with her since the Res, and friend Amie and myself running alongside) on to home. As she entered the driveway, more people were standing behind a crepe-paper finish line, cameras flashing, and even a cowbell, mandatory runner-cheering fare, announcing her arrival.


What a finish to an amazing run!

After many congratulations, and a few gifts (with more to be opened later, or so I hear), the birthday party began in earnest. Friends and feasting celebrating a spectacular 60 kilometer run. What better way to say:

Happy Birthday, Paula Vaughan!


27 miles


At the res, south entrance.

24 miles down! Still smiling.



The more the merrier!


21 miles in, now with Joe Cirelli and Dick Lipsey running plus Linda, John
and Andy biking alongside.

Pictures taken at the north entrance of the res.

Mile 16

Some llamas showed up to wish Mom a happy birthday.


Momma momma with a llama!

Mile 12

Mom is still smiling at the mile 12 rest stop.



Tumbleweed sighting

Paul again. Mom has made it six miles so far - the same first six miles as her run to Michigan!
Mom and a tumbleweed

The 60k begins

Hello all,
This is Paul here to give you an update on the 60k. The run so far has been wonderful - the sun is rising and the weather, while slightly chilly right now, promises to be lovely. I biked along for the first bit before veering off, leaving Mom with Andy as road crew.
Paul and Andy at Colorado Ave.

First Day of Spring! 60 and Running!

Guest author Devon VaughanMiller reporting!

Paula is off and running, but not without a few surprises...

Things that went as planned:

- Sister-in-law Kitty stopping by to say hi and wish her a pleasant run.
- A call from her mother wishing her a happy birthday.
- Son Paul coming by to bike with her for the first few miles.

And one big, jaw-dropping surprise:

- Her cousin John arriving in Boulder (for the first time ever!) from Washington, DC!



After a few moments catching up, she was ready to roll! Kitty, John, Kendall, neighbor Audi, and myself all saw Paula and her two bike-mounted companions Paul and brother-in-law Andy depart, a mere 9 minutes behind schedule.

Ready...


Set...



Go!!!



Safe travels, Paula, and Happy 60th!

Monday, March 19, 2012

Gamushara


Last fall I was lucky enough to attend a performance of Yamato, the drummers of Japan.
Their description of one of their pieces, seems quite apropos for tomorrow's 60k challenge:

Gamushara

"Gamushara" means
to be completely absorbed by the pursuit of one goal,
without thinking about what's going to happen next.

First, let me ask you this:

Are you embracing a dream?
Do you have a vision of the future?

Once you've found it,
try not to think about it too much,
just go off in the direction of that purpose,
completely in the moment.

It's all about "ecstatic enthusiasm"

-who cares if you are scorned as a fool
or accused of being captured by the whims of youth?

Start running!

Someone once said...

"There is no road ahead of me,
only trails behind."

Don't be scared!

Keep running!

Go for "Gamushara"!

Tuesday, March 13, 2012

A mom and her daughter


A while back I gave my mom, the artsy craftsy person that she is, card-making materials. Apparently, she has decided to put them to use. I've been receiving a card a day this week leading up to next week's birthday. I'm thinking that today's card indicates that she has finally given her blessing to her daughter's penchant for running. Love ya' mom!

Sunday, March 11, 2012

Spring is in the air!

Good golly Miss Molly. Spring is rushing toward us! Crocuses are blooming, tulips are pushing up, buds are bulging, the scent of moisture permeates the air, hawks are flying in pairs. I thought yesterday's meadowlark sighting was the ultimate portent of spring, but that may have been usurped by today's very brief sprinkling of rain that fell during my last long run before next week's birthday 60k.

Speaking of which... Today's run was a final exploration of two sections of the run that I hadn't quite pinned down. One: the section through one of Gunbarrel's neighborhoods. I had missed a turn when I ran that stretch last week plus I really wanted to find a portapotty. I got the turns figured out today but no luck on the porta potty. 18 miles (from mile 2 to 20) with no "facilities." Could be interesting! The second section to verify was the underpass under the Diagonal near 47th. I just needed to make sure I could get across the railroad tracks after the underpass and onto the Cottonwood Trail. Someone has already cut through the fence - so all good!

I'll be putting in the final tweeks on the route this week. You can find it at http://gmap-pedometer.com/?r=5324212

Lately I've been feeling like this is actually an achievable endeavor. My long runs have been decent, my days after my long runs have felt good. But for concrete evidence of how my training has been going, I put the numbers into excel and came up with the following chart. The numbers are nothing compared to what I did for my run to Michigan - but I think they're adequate for a successful birthday 60k!


Thursday, March 01, 2012

Perhaps this will be The Loop!

I've been spending a lot of time with gmap-pedometer working to devise a 60k loop for the birthday run. This may be the winner. I've run most of it in bits and pieces over the winter - and some bits and pieces many times over the years. I'll be giving a big chunk of it a whirl tomorrow during my last pre-birthday 30-miler. It definitely shows promise!

http://gmap-pedometer.com/?r=5324212