Views from a Sunday Long Run and a Fun Weekend

One of the most beneficial things that I began doing a few years ago for Boston Marathon training was to add more strength runs and increase my number of back to back long run/hard run days to build some muscular characteristics that help come marathon day.  Also, getting out and doing some hills often comes with beautiful views!  Here to post a few pictures from the last few days of running in magnificent Colorado Springs!

  

Entering the Year of the Rooster with a New Winter Training Approach

The last few winters all looked the same: build marathon fitness and running strength for the Boston Marathon with a sprinkle of swimming and cycling so there wasn't a complete lack of familiarity for the summer triathlon season.  Luckily, I think my race schedule stumbled me into a more sustainable training pace that can be combined with the most important thing during the off season, fun hobbies!

Winter is the time to spend time on hobbies
and keep it fresh.

In the spring, Jessica and I are both running marathons, but I am following up Boston with Ironman 70.3 St. George merely 3 weeks after.  This means, with my recovery from Boston taken into account, that I will have no time to build for that race and I will need to be St. George fit on Patriot's Day when I toe the line in Boston.  Due to this schedule, over the last month I have felt the need to start the year with more swimming and cycling than ever before which in turn has created a cardiovascular and strength base for running that is usually not as present.  I have found training more sustainable and successful than usual.  I have a few thoughts and found a few tools have been the reason why.

1.  Don't sweat the small stuff, rest early before you do too much too early, and spend time doing new or old fun things.  In Colorado, that is hitting the slopes!

2.  When you have a race on the horizon, train right.  Start with structure in all aspects of training.  In my past winters, training with running structure only led to stale and plateaued cycling training which didn't set up enough of a base for success by the time triathlon season rolled around. What I have found to be my favorite new investment was a pair of Garmin Vector 2's which have allowed me to determine weaknesses such as right leg dominance during fatiguing longer cycling sets, and a more fun experience on Zwift.

Power training to work on your
weaknesses before they affect
your race season.

3.  Keep all the sports fun.  I was often focused and enjoying my running improvements in the winter as I marathon trained.  What that did was make cycling dull and a simple cross training tool.  With power training on Zwift along with virtual races, my cycling took meaning and it has become easier to get on the trainer five times a week.

Zwift has different courses, workouts, and races to keep
indoor cycling fresh

4.  Use your cross training time to improve your weaknesses and solidify your strengths.  My time swimming is a great time to remind my body of the importance of core strength and body stability.  Performing cycling workouts and running workouts that are different than your main season workouts also keeps things fresh and fun.  We are blessed in Colorado Springs with one of the best running groups in the country, Pikes Peak Road Runners, who sponsor the year long running competition of the Brewer's Cup.  It's good to get out and party have fun with friends.  You may not get the chance as much during the middle of the season.

Winter is the time for fun!

Steamboat Springs Race, Rodeo, and Friends Weekend

A lightly planned weekend trip thanks to our friend Shelby who acted as our host and guide in Steamboat Springs was the perfect way to spend the Independence Day weekend.  We drove with the hordes of people to upstate Colorado late on Friday night to the secluded ski town and fell in love with the livable, diverse, and aesthetically pleasing town quickly.  I imagine the place will become increasingly exclusive as people continue to learn how livable it is year round.  The best way to explore your first day is a race (duh) so three of us ran the Mountain Madness Half Marathon which included beautiful quiet roads and one nasty long climb.  I had my best performance since coming back from an unplanned layoff and was able to use the big hill to run away and hang on for first place overall in the race.  It has kept me sore for a few days!  The local running community was friendly and lovely just like the views.  This was just the start of our mountain town getaway!

1st Place Mountain Madness Half Marathon

After the race we cleaned up and went out on the town with friends.  Shelby took us to Storm Peak Brewing to try out the local brewery scene.  The crew we were with (besides the two very underage boys) are all members of the Brewer's Cup in Colorado Springs so you know we have to grab a cold one after a race.  Storm Peak had a great variety and each was clean on the finish and thoroughly enjoyable.  Worth checking them out especially since they are dog and kid friendly.

"The Fit Shall Inherit the Earth" - Endurance Conspiracy

That night, we ventured to the nighttime clothing optional hot springs at Strawberry Park.  Obviously, at night, in a place with nudity, I didn't get my camera out for my own sake and yours.  Jess and I have been to multiple Hot Springs in Colorado including Mount Princeton, Pagosa Springs, Glenwood Springs, and Conundrum Hot Springs.  Strawberry was unique in its layout and feel which means we'd highly recommend the unique experience if you're in Steamboat.  No lights and large very hot pools contained along the edge of the river with a lot of extracurricular activity around at all times.  It is also well worth taking a short swim in the stream of mountain run off before hopping back into the hot pools to enjoy the lively tingling of returning feeling to your feet.  Go after dark, take $15 per person and a flashlight ... but be careful where you aim it!!

The following day we spent the morning hiking the ski resorts summer trails, watching the kids enjoy playing on the "beach" by the main square in ice cold water, getting great food and outdoor hangout time along the river at Sunpies, napping for way too long, and then we headed for the rodeo and bbq! Jess, the horse lover she is, has never been to a rodeo in her life and was quite excited for the experience.  We didn't know (should have clarified) that we had signed up for a "Ranch" Rodeo which means we missed out on a few classic events such as bull riding, mutton busting, barrel racing, and of course, the rodeo clown.  This rodeo featured cowboy competitions of Bucking Broncos (cool) and very repetitive cattle herding and handling competitions (got long).  The venue in Steamboat is really nice and relaxing with beautiful views and the old west mixed with the upscale ski town is a pretty awesome dichotomy to experience in the same town.  

Hang On Buddy!

On July 4th Steamboat has a nice parade where the kids collect endlessly thrown candy and avoid camels, horse poop, and fire breathing metal dragons followed by watching a summer time ski jumping competition.

If you're willing to take a little bit of a longer drive and get up there to Steamboat, you'll be doing yourself a favor.  Jess was looking at homes there the night we got back home.  It is a town that can accommodate the cowboy, skier, mountain biker, runner, food enthusiast, and beer drinker in all of us.  Happy Travels!

Jess telling this horse how good of a job he did.

Strength Training? A fun run up Pikes Peak to Barr Camp

Every once in a while you remember that you live in Colorado and that despite your triathlons being road races you still must pay homage to some of the incredible runs which Colorado trails provide.  Today was unseasonably cool, foggy, and rainy for Colorado Springs and also a great opportunity to hit a very popular trail with weather-reduced crowding.

We started up the Manitou Incline from Manitou Springs - less than a mile of sore leg creation that climbs to over 8,000 feet.  Don't underestimate this "short" trail, it's a steep climb that often takes an Olympic athlete longer than 20 minutes to climb for less than a mile!  There have been many rescues by El Paso Search and Rescue this year due to the strenuous nature of this climb - keep your heart healthy.  The foggy day limited the ability to well document progress as each step just revealed another step ahead.  After summiting the Incline we connected onto the famous Barr Trail which, if you are feeling good and have planned for it, allows you to climb to Pikes Peak's Summit at 14,110 feet.  Our goal today was Barr Camp located in the trees over 10,000 feet and a part of about a 14 mile round trip.

Topping out today at Barr Camp where a chilly 40 degree rain welcomed us to 10,000 feet. 

Barr Camp hosts hikers year-round and is a nice stop to pick up a drink, hit the necessary room, or just rest your increasingly fit legs.

We weren't gifted with the views of America's Mountain today due to our location inside of clouds but for a 10 minute drive we didn't do so bad!

The Runner's Tea: Athlete Review

After discovering The Runner's Tea from a friend a few weeks ago, I was lucky enough to be accepted as a member of "The Runner's Tea(m)" and I have been trying it out on a regular basis the last few weeks to see how my now frequent coffee replacement holds up in terms of energy, performance, and to other teas I have tried.

The Runner's Tea makes three distinctly different teas with two matcha based teas (powdered ceremonial grade green tea) - Ginger Berry and Citrus Mint - and one oolong based tea - Recovery Tea.  The teas contain additional flavoring from combinations of mint, cinnamon, ginger, tumeric, ginseng, orange peel, cayenne, lemon balm, hibiscus, and lemon grass.  Matcha Tea, at least in the athletic circles I am in, is one of the hottest health crazes out there, giving the other craze for beet juice good competition.  A quick internet search will tell you that Matcha, or powdered green tea leaves, provides a much higher level of antioxidants than traditional green tea, as well as specific properties that improve memory, concentration, and endurance.  Personally, I have spent enough time in healthcare that I have seen and heard of a lot of different products and methods.  I look for items that are sustainable health habits as I have no love for terrible tasting cleanse items and the like.  Tea is a well established way to achieve health benefits of antioxidants, hydration (nutrition tidbit -caffeine does not dehydrate you but they may make you run to the bathroom sooner), and a caffeine boost.

My Runner's Tea Review:

All three flavors are different and can meet an individual's needs at different times; however, my favorite is the Citrus Mint.  The Berry flavor was a bit strong for me before running, especially 30 minutes before, where I found it was a flavor I would taste at times during a run, so it didn't settle with me quite as well.  In the teas, I love the light heat from the Cayenne and feel it augments the flavor of the mellow smooth minty tea.  The recovery blend contains oolong tea, so I still go elsewhere for a pre-bed tea but the recovery blend does include one of favorite ingredients to add to any personal recovery tea: turmeric.  I add additional turmeric, ginger, and cinnamon to the recovery blend which I find augments a relaxing flavor and a little extra anti-inflammatory punch.  That said, I don't partake in any caffeinated tea after 3 pm - so it is not a tea I drink before my occasional recovery naps in the afternoon.

Performance-wise, I feel good after drinking The Runner's Tea, I have energy and no difficulty keeping it down when running soon after.  I found indigestion to be a problem with coffee too soon before a run, while this tea settles well.  The mint may be the primary reason it is smooth and calm in the stomach once it goes down.  Overall, my race performances haven't changed, and I wouldn't expect replacing my caffeine source to lead me to immediate PRs, but a healthy alternative that is easy on the stomach puts me at ease that I won't be holding onto my gut in regret mid-race.  The peace of mind that you aren't overdoing it with caffeine or chemically energy drinks is nice to have.

All-in-all the price is fantastic for a premium tea and especially with the continually rising matcha prices.  If you are looking for something that tastes good, has additonal health benefits, can help stave off inflammation and upset stomach, and will also provide a caffeine and performance boost then I'd definitely recommend giving it a try at www.therunnerstea.com where you can get 10% off with the code: RTNIC2015

Happy Tea Drinking and Happy Running!  Cheers!

Happy 4th of July! Half Marathon Race Recap

We started off Independence Day in Colorado Springs with an early morning half marathon - HuHot Half on the 4th - on the Pikes Peak Greenway.  Deep in our closets Jess found her Team Aquaphor Red White and Blue and I pulled out some classic Saucony Red and White.  If you can't get in the patriotic mood on July 4th you might as well not show up!  The massive American flag and Air Force fly-overs added to the show and of course Colorado Springs showed up heavily on the trails as would be expected.  I was able to pull off 2nd overall in 1:20 and Jess pulled out a 1:53 in her longest race - and run!- since the Denver Marathon last October.  Now we are off to celebrate with the best American staples that exist - beer, BBQ, and fireworks.  We hope you have a fantastic 4th!

Jess - 1:53:27

Nick - 1:20:22

Boulder Triathlon Race Weekend Recap

It seems like just yesterday I was spending all of my time focusing on the Boston Marathon, and then all of a sudden Ironman Boulder 70.3 and Boulder Sunset Triathlons are in the books.  After Boston I took a while to bounce back with a slow return of high energy.  I tried to focus on swimming and biking without losing my running fitness which was at an all time high in April.  I did miss out on significant heat training with decreased running time and enjoyed a sufferfest on both triathlon race run legs on 80+ degree days.  

Last year got off to a slow start in competition due to the wonderful reason that Jess and I were married in June and my focus was on enjoying that period of my life.  However, we are now back to competing more often and allowing time for more consistent training.  Improve fitness has allowed for 3 race weekends in a row (so far) with an 11th overall amateur at Ironman Boulder 70.3,  4th overall at Sailin' Shoes 10K, and 5th overall at Boulder Sunset Triathlon.  This weekend we are racing the HuHot Half on the 4th with a fortunate early start so we can finish the half marathon with plenty of time to celebrate America's Independence.

My triathlon season is starting to get into full swing after this point as my focus is on Age Group National Championships in Milwaukee in early August and a variety of races leading up to the year's end cap of Ironman Austin 70.3 in November.  I have been fortunate to be a member of a great swim program in Colorado Springs by Pikes Peak Athletics where my swim fitness continues to improve even if my times remain painful to see.  However, the fitness has allowed me to put in top end bike and run splits where I have been able to claw back into races and finish well.  I've been lucky to continue to have great support from family and friends as well as new support from The Runner's Tea and some pending brands who do so much good for the individual athlete and the competitive athletics community.  That said, I am completely on the Matcha Green Tea bandwagon and The Runner's Tea is easy on the stomach which makes it my go to before running above coffee.  We have enjoyed researching and picking some current diet trends as we make our own "Lara Bars", as well as Kale Chips, and Beet Juice.  We aren't as young as we used to be and could use all the diet help to our performance that we can muster.  I'm doing my best to get Jess to share her recipes!

We hope to come back with some good news this weekend after our race here in Colorado Springs and the following weekend at Boulder Peak which is the Rocky Mountain Triathlon Regional Championship.

Have a great week and good luck in your racing endeavors!  See you out there!

Leadville 10k: A high altitude date

We started our day driving through the high plains and mountains of Colorado to reach our run date, the Leadville 10K, in Historic Leadville, Colorado.  We spent the previous day celebrating our friends recent nuptials around Aspen and enjoyed the Aspen Brewing Company followed by the Grand Opening of the Aspen Art Museum (where they made a publicity splash with the tortoise with iPads on their backs stunt).  We climbed over 10,000 feet into the sky to compete in the 10K the next morning.  Nick is competing in the Pikes Peak Ascent next week while Jessica is training for the Denver Rock n' Roll Marathon.

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Leadville is a beautiful mountain town which has gained more recent fame for the Leadville 100 mile Ultra-Marathon and the multiple high altitude races it hosts.  It also contains a lot of history as a mining town and still contains the rustic, blue-collar feel of such a secluded place.  Its proximity to Denver, Colorado Springs, Breckenridge, Vail, and Aspen make it a worthy part of any trip to Colorado.

Prior to our race, we explored the town a bit, and Nick had to complete a long easy run prior to the race to prepare himself for the altitude of Pikes Peak next week.  We shared our pre-race affections and lined up with a myriad of characters including Barefoot Alex, and the complete crew from Marvel's Avengers.  At the gun we took off for our 5K descent, only to next turn around and head back uphill to where we came from!

We both had the learning experiences of  no matter how much you try to hold back running downhill for the first 5K, that last 5K is going to hurt!!  The course is a beautiful approach in to the mountains on primarily dirt road followed by a lung-grinding escape back up and away from them.  We both demonstrated our finest survival shuffles on the final step hill up 6th street prior to the finish where we enjoyed the camaraderie of a truly unique running community.

After one short race in Leadville terms we both fell in love with the idea of returning!  I'm not sure if either of us have the 100 mile bug, but Nick may dream about it knowing how the boy's brain works.

Happy Running and don't forget to find and live your love.

Nick's 3rd Place Overall Medal!