Time Crunch = "Speed Work"

So, Tuesday has once again rolled around. After last weeks somewhat disappointing news at the doc's I was hoping for a clean break today. Alas things colluded and my day was sold somewhat short.

My alarm went off early but I lay there feeling blah. No other word for it really. I listened to the radio for a while then dragged my carcass out of bed and got a cup of coffee from the machine I had set to come on for Alison at 530. I turned on the lap top on the kitchen counter and sipped my coffee. It was half light outside. I had planned to take Sam to school and to have my mountain bike on the car and to ride from his school. I realized that I hadn't put the rack on last night and that I would have to drag it out of the garage, put it on the car and check the bike. I found reasons not to do this. Ok plan B. Run instead of cross train. Better idea.

I got Sam up and dressed and had him at school a little early. I had dressed for running so all I had to do was stretch, put on my Garmin and go right. Well, no not really. I couldn't find my woolly hat, my gloves or my Garmin. Ah, you have guessed it. They were all hiding in the mudroom where I had last left them. Grrr.

I finally made it out of the house after a shorter than usual stretching session. Then my Garmin would not lock. It finally did and I was off with MP3 tunes spurring me on. I decided I had enough time for maybe a 2 mile run. Ok I thought, Speed Work. Ha. A Hippo doing speed work, this ought to be good.

Living in the bottom of a funnel, I set off up THE steepest hill and was quickly reduced to fast walking. On I plodded until I reached the circuit road that rings the Valley. From here I started to run at an even pace, nothing fast though. Once on the flat I began to slowly increase my pace. The hard part was the ice on the sidewalks. Although my trusty Asics Trebuco's were on my feet, this was ice that had melted and refrozen over a couple of days. It was pretty slick. I pressed on walking where it was unsafe and running where I could.

I eventually turned into one of the cuts to the open space and followed this all the way through to the stables at the bottom. This path had been scraped but had remained crunchy and footing was good. I eventually turned to the south and entered the big open space. I crossed the dam and made it home without incident. I had just enough time to spare to have a shower before picking up Sam from school.

So kind of a crummy workout BUT my pace was higher than it had been at the Turkey Day race in Highlands Ranch. I am a little unhappy at the way things are going right now.

6 Month Check Up

Today was the day I was to find out if some or any of this stuff I have been doing has had any effect. I had been trying to get to see my PCP (Dr. P) for three days but was unsuccessful in getting an appointment. On the second attempt the receptionist told my why. Dr P is P - as in pregnant! Way to go Dr. P! Today I managed to get in to see her.

I arrived at the appointed time and was soon inside the exam room. The assistant took weight, blood pressure, pulse, temperature and went over my meds most efficiently. My B/P was ok but not as low as it has been, I was a little nervous about this visit. My resting pulse rate was 67, woa. Now that's good for me. 1 for 2 then in my eyes. Dr P entered the room. After exchanging pleasantries (and congratulations) we got down to business. did I get my last set of labs as they had no record of results? I had. I remembered the phlebotomist had dropped a glove when I entered the room and had put it on. I had asked her to change gloves, after she had rewashed her hands. That did not go down well. (I have never understood this. Where I work we ENCOURAGE patients to do this if they feel uncomfortable in any way.I have even stopped minor procedures and scrapped all of the equipment if I felt I had broken a sterile field. All this had been was a blood draw. People take patient safety issues WAY too personally) Any way, the practice has a rapid HbA1C (HgA1C) machine so a finger stick drop of blood was sent to be tested.

The results were a little disappointing. My initial had been 6.7, then 6.3 now 7.3. That equates to an average BGL of 163. Hippo now makes a sad face. At that point in the proceedings I felt I had not done very well at all. I did though wonder what I would have been like if I had NOT done any of the work I have accomplished. What would things have looked like then. Ok, so a small bright spot. Still, not a Happy Hippo.

Dr. P and I discussed the options. I chose to increase my medication regimen and I solemnly promised to be far better at what I was eating. I did venture that eating whatever was around at work on the basis of I am so damn busy running between patient rooms was probably not as valid as I was kidding myself it was. Dr. P agreed and suggested a tighter regimen. She did however volunteer that taking the med change was probably the best course. This is why I like this PCP, she gives you the info but lets you make the decision. Power to the Patients!

So, here I am. Somewhat unhappy yet resolved and determined to carry on. Dr. P was impressed at the progress. She does see some measurable changes such as the resting heart rate and the blood pressure. The message I left with was: keep up the good start. Thanks Dr. P. Good luck in the upcomming weeks.

Like many a race, this event is not a sprint. It's an endurance event. I'll go back in 3 months to see if I have made headway.

Running In An Icebox.

I woke up this morning with Al at Oh-dark-thirty. (The first digit on the alarm was a 5 on a non-work day - ugh). I reminded myself that I was doing this be be selfless and swung my legs from the bed onto the floor. Doggie snores shifted their notes as they turned over to face away from the lights they knew were coming. I walked through to the front of the house. Ah yes, more snow. I dressed and went out to clean the car and to warm it up for my deserving spouse while she got ready for work.

After Al left, I showered & I dressed in three layers of running gear. A base compression layer, a warmer mid and then a windproof upper. I added a fleece top. On went the amazing Gel-Trabuco 12's (with Gore-Tex) and then got Sam up for school. The highway reminded me of Minnesota in the winter. The snow was blowing off of the shoulders and the snow-dust was scudding at a 45 degree angle to the median. Brrrrr, frigid! 7 News website said ti was 7mph from the East at 6 degrees F and with a windchill of -5F! Like I said Minnesota.

After dropping Sam and heading home I went into the house to get my Garmin and to stretch in the relative (wind free) comfort of the house. With the MP3 playing and, ski gloves and a stocking cap on my head, I set off for the open-space and a course I know to be about 3 miles long. My feet were wonderfully comfortable. Warm and happy. The Trabuco's are well 'run in'. I got them from Zappos earlier in the year and I have run on the trails of the valley in them as well as using them on the mountain bike. They are super comfortable. Despite the miles on them (in them?) most have been done on trails so the cleats are still very deep. My face on the other hand was almost instantly frozen. Each breath was harsh. Man, I felt so alive. By the time I had reached the circuit road from the open space I was fizzing and probably beginning to be borderline hypothermic! A deep freeze runners-high.

Turning South was a relief (the wind seemed to be from the North and not the East as Channel 7 said) as finally I was running with the wind. I followed the circuit road on sidewalks that had been cleared probably yesterday. It was like running on a groomed ski slop. The deep frozen, small flake snow scrunched at every step. The trees had a coating of the stuff and around me the snow continued to fall. The air was sharp and crisp but with a muffled quality that falling snow gives the world. The music kept me paced and, although I was not going to break records on such a cold day, I was fairly warm and happy. My feet were particularly happy and if my feet are happy, the rest of me is happy too.

I reached the second stop sign and crossed the road into the South Valley. As I climbed, the wind rose as I cleared the shelter of the houses tot he North. Suddenly my wind proof layer was not as 'proof' as it had been. The wind blew the fabric onto the next layer and my convection heat loss was added to by conduction. About 150 yards into the trail. I turned about and headed North into the teeth of the wind. I crossed the road and was sheltered by the houses. Still cold but better, definitely better.

I meandered through the houses making my way back to the open space to reach home. As I ran up the drive I was relatively warm and very, very happy.

Vinni, Viddi, Finis!

... I went, I looked about for a bit, I FINISHED!

It's been a little while since I sat at a keyboard and wrote anything regarding this project called Me. However, fear not. All things have continued save for the blogging. The Hippo has continued to haul around KCR and the vicinity in a vain attempt to become a Lesser person while becoming More. The run/walking has decreased BUT the miles under the wheels of the mountain bike have increased dramatically. I came across several people in the blogsphere who were attempting what I was striving for. They too had begun to run but found it somewhat demoralizing as they lacked the basic core strength. Self defeat abounded. People floundered. A couple of them though decided that a little cross-training was in order and took to their bikes. I have followed suit. The effects have been both rapid and very, very pleasing. These efforts have culminated in today, Turkey Day.

On Tuesday I was sitting reading the Denver Post in a coffee shop while Sam was being cute. In a section called 'fitness' I read about the upcoming Turkey Day 5k races around the city. I became very interested when I realized 1: I was off and 2: I really really REALLY wanted to take part in one of these events. I pored over the article and decided I should go for the Highlands Ranch Turkey Day 5k. It was close to home and strollers were encouraged! As Al had to work, this was excellent. I took notes and went home buzzing from a 4 shot Large Latte and the prospect of actually entering an event.

Entering on line was so easy. I could even pay with Paypal. 100% secure. Within 10 minutes of reaching home, I had my entry confirmed by email. Damn, I was in. Hummn, I was now in and the event was 2 days away. Better get prepared. I downloaded the course map and studied both it and the entry info online. Yes, I was having an attack of analitis.

I had a hard time sleeping last night. It was a mix of fear, excitement and erm, fear. Ok so I have run 3+ miles before. I have been able to complete the run in pretty good times but I have never been in a running group. Etiquette, I needed etiquette. Back to the computer. More googling. More answers. More questions. Deep reading of back copies of Runners World. Ok. I felt I knew enough not to embarrass myself. So, the bare bones: Know where you are going. Get there early and take your time. Relax. Drink a modest amount of fluid (Naked Juice Protein) and water. Go pee early (no lines). Get your race number, chip, t-shirt and other shwag early so you can take it back to the car. Pee again. Then walk to warm up. Stretch well and line up somewhere near the back (but infront of the strollers and the dogs). Start. Sounds easy eh?

The start was just off of Santa Fe and Town Center Drive. It had plenty of free parking. I was there by 0730 and the event staff were still setting up. I got my bearings, my number (344), my timing chip and my shwag. I took the schwag back to the car and sat with the radio on and the heater off. The wind was blowing outside and I wanted to keep "at temperature". I made the first pit stop and then set out to warm up. The stadium has a couple of full sized baseball pitches in the center of the site. I walked nervously around them. Others were walking, jogging and running around the same paths. On the South side of the pitches I realized this was the end of the race route. I passed the 3 mile marker and followed the route to where the finish was set up. Good future tip. End of race strategy to sprint in set up!

I made my second pitstop. The center of the staging area was now filled with people. Lots of people. People, kids, dogs and strollers. Everyone was generally milling around to keep warm. I stretched well. Finally the speakers announced that we should make our way to Town Center Drive which had been closed to traffic for the start. I put myself on the center line of the road just in front of the strollers and the dogs. (And the strollers with dogs). I was about 2/3 back from the start. It was a party. Everyone was chatting and trying to keep warm. One minute the speakers announced. Thirty seconds. And, we were off. As I crossed the start mats, I started my Garmin. Damn. I realized I was in an actual race. It did not feel natural but oh well.

We set off along Town Center Drive at a modest walk. The group slowly began to thin. Walking became fast walking then jogging then a loping run. Hell. I was doing this. I was actually doing this.

I glanced at my Garmin. We had already covered almost half a mile. The course turned right and then the hill began. I shifted from running to fast walking and began to pass some of those who had passed me and not paced themselves. The next half mile seemed to take forever. The group was well strung out now and there was no issue to pass anyone or to be passed. Some of the stronger stroller people passed the group I was with. Everyone was finding their ability group to pace with. Finally the one mile marker was here at an elementary school. The course now turned into a neighbourhood and meandered passed homes and tracts of open space. I (and many others I noted) had sneaked my Walkman and the music was a perfect match for the route and the pace.

The course turned flat and then a gentle downhill slope started. I was running again. Mile 2 came up way quicker than mile one. My Garmin agreed with the course markers so I guessed the route was correct. At mile 2 there was also a water station. I had brought my own so I kept to the left as others dived for the water to the right. At the aid station the route turned right and entered the open space. The path descended and I ran again. I began passing some people I had not seen before so I guessed they had been ahead of me. The small group I was with was pacing ourselves well. In the distance were the floodlight towers I had walked past earlier during my nervous warm-up walk. I glanced at the Garmin, my pace as great. There was a chance I would beat my goal time of 48 minutes.

We turned into the paved area next to the ball fields. As we reached the last turn to put us on the assembly area I could see the finish. I took off. I entered the chute and people were shouting "sprint, sprint, sprint!" to the finishers. I pulled my phone from my pocket and tried to take a picture of the finish as I entered the chute. I looked up at the time clock and reached to the stop button on my Garmin. I crossed the finish line in 42' 14". Wow. I had done it and I was under my goal of 48 minutes.

Through the chutes I gave back my timing chip and headed for the lines passing through the refreshment tables. I felt such a sense of achievement. From not being able to walk far let alone run anywhere, I had finished my first 5k! Vinni, Viddi, Finis. I went, I looked about for a bit and I FINISHED. I was not last either, something I felt could happen.

So, now what? I came home and spent a little time surfing to see upcoming races. 5k's and 10'k's and Duathalons........ but I'm getting ahead of myself here. Let's get over this one and look ahead a little. I want to build on this. I want to run the whole race. I want to be more solid in my performance. I want to reduce my times. I want to do better, push myself further. I am hooked.

Round The "10 mile" Route

Where'd The Extra Mile Go?

After yesterday's near marathon distance yesterday I heeded all website and blog advice. I reduced the distance to give everything a break and effectively had a recovery day.

Sam and I waited for the wintry weather to pass. We had a downpour of hail. Quarter sized to 1 inch hail. Over about 15 minutes. I was just so glad that we had changed the shake shingle roof a couple of years ago for a composite metal one. The clouds parted and a pleasant afternoon ensued. Sam helped me put his trailer together and to hook it onto the the hitch on my bike. With helmets on and music in my ears, we began to recreate what has become the 'regular' route.

Out to the South Valley and through the trail system to Deer Creek Canyon Road as before. This time though have all 24 gears on the bike. The Diamondback was a find. It's a hard-tail with front suspension. The thing that really attracted me to the bike was the front and rear disc brakes. It feels so much more stable going down hills than a regularly braked bike. Now with the full complement of gears, the bike can reach speeds it wasn't previously able to reach. Sam sat behind me squealing with delight. We zoomed down the hills and crested each next hill without much effort.

After leaving the canyon we headed up the dreaded hill towards Kippling and the C-470 intersection. Now, previously I had turned right into the new build area that is the southern most build out before the green belt of the Denver Botanic Gardens property. For some reason I turned left onto Kippling and not right into the housing. It might have been the traffic flow or just me being dense but I turned north and not south.

We joined the C-470 bike path and the chatter behind me stopped. I glanced behind me and the familiar sight of a small child napping in the trailer was seen. I slogged up the hill to the entrance to the valley and crossed under the highway. Once again we had made it home but this time the Garmin was telling me I had fallen short. The prior runs had come up a 10.2 miles, this one was only 8.94. Hummnn. How had I done that? Ah, by turning left and not right. Bugger. The overall time taken was 54:10 and the average pace was 6.03 minutes per mile. Definitely not stellar. Pretty poor in fact, still yesterday was well up there.