Partner Perspective: Rock n' Roll Denver

Exploring Denver


We spent the Autumn Equinox with a fun-filled excursion in Denver to send off summer and usher in the fall.  Our day went something like this:  Run 13.1 miles, Post-race beer & snacks, Oktoberfest for more beer, Brunch, Shopping, Brewery for still more beer...gotta rehydrate and replenish those electrolytes ;o)

Denver Rock n' Roll Half Marathon
As a member of Team Marathon Bar, we are strongly encouraged (formerly required) to participate in a Rock n' Roll series race.  I've previously done the Virgina Beach Rock n' Roll Half Marathon a few times and last year I participated in the Miami Rock n' Roll Half Marathon.  This year I chose the Sports Authority Rock n' Roll Denver Half Marathon benefiting the Prostate Cancer Foundation.  I have to say that this has been my favorite Rock n' Roll series race.  The race was well organized, there were plenty of port-a-potties, a scenic course that did not include running on highways (versus the previous Rock n' Roll courses I've run), and good post-race refreshments.

We awoke at the crack of dawn to prep for our 7:15am race start.  As usual, coffee, an energy bar, water, and ample bathroom time were on the pre-race agenda. Our hotel was about a half mile walk to the race start at Civic Center Park in downtown Denver. 

The course lead in an out and back loop through the mild high city's most spacious parks and famous landmarks.  We began heading northwest toward the Pepsi Center, home to the NBA Denver Nuggets and NHL Denver Avalanche, then past Coors Field where the MLB Colorado Rockies Play.  From there we wound our way through downtown to Denver City Park which is Denver's version of NYC's Central Park.  We passed by the Denver Zoo and Museum of Science and Nature as well as Duck Lake, City Park Lake and a number of open grassy fields on the way to the finish line back in Civic Center Park.  Enjoyable on course entertainment and ample cheering sections motivated us on our 13.1 mile trek.  I felt pretty good throughout the race and was also happy to meet up with 4 of my Marathon Bar team mates along the course.  After crossing the finish line I met up with some of the Marathon Bar reps at their refreshment tent, reunited with a couple team mates, and headed to the meeting area to find Nick. 

The Denver Rock n' Roll was actually a drop in altitude for us from 6,200 to 5,200 feet so we had a little bit of O2 on our side.  In the past, the Miami Rock n' Roll was the only race I've ever run with Jess, but for this race I was still in training mood for Chicago so it was off on my own.  I found the course beautiful with a lot of time spent in the parks as well as through nice Denver neighborhoods.  We have experienced some Rock n' Rolls that spent a lot of mileage on highways and running in less than entertaining areas.  Luckily, for our continued participation in another race we found a well designed course that wasn't in a barren uninteresting part of the city.  
I took the race out easy running the first 5K at 7 minute mile pace.  The slow start allowed me to accelerate throughout the race and run 5:45's coming home and the extra boost of passing those fading.  I came home in 1:23 and started to enjoy multiple free samples of Jimmy John's and Jamba Juice smoothies.  In my moments of gluttony I ended up missing Jess after cheering for her before the finish line.  She ran off with her teammates and I was stuck eyeing up the Michelob Ultra.


Jess's Results:

Overall:  1087
Age Group:  97
Participants: 8138
Time:  1:50:46

Oktoberfest Denver
After showering back at the hotel, we took a stroll down to Oktoberfest Denver.  After running 13.1 miles who wouldn't want to join in this time-honored tradition of German heritage?  Authentic German food, Bier, German music and activities such as Stein hoisting competitions and Bratwurst eating contests are a great way to relax and replenish post-race.  We each enjoyed an Oktoberfest brew and spent some time watching the Polka bands.  Those who have spent time with us over the years know that we enjoy a party and that is exactly what you will find at an Oktoberfest.  If you like to have beers, a huge turkey leg, and sing out loud while holding a stein then you will be happy.  I would highly recommend being at such an event with a group of friends with who you know you can make your own fun.

Panzano
As our stomachs began to rumble we left Oktoberfest in search of some brunch.  I couldn't resist the idea of an Italian restaurant that specializes in Northern Italian food (my mother's side of the family is from Northern Italy...the Tyrol to be exact).  Named Top 5 Denver Restaurant, the restaurant lived up to it's reputation.

Jess's brunch:
I ordered the restaurant's signature brunch dish, Panzano Eggs Benedict.  It consisted of 2 poached eggs served over a sun-dried tomato polenta cake and topped with prosciutto, fontina cheese and hollandaise sauce, all overtop basil pesto...YUM!

Nick's brunch:
Chicken Hash.  Sauteed chicken confit with red onions and peppers over rosemary potatoes and topped with two fried eggs and prosecco hollandais sauce, served with toast.

16th Street Mall 
With our bellies satisfied we strolled down to the 16th street mall, a mile-long tree-lined pedestrian promenade that runs through the center of Downtown Denver.  It's lined with outdoor cafes, renovated historic buildings, sparking skyscrapers, shops, restaurants, and retail stores.  We had fun people watching, window browsing, and doing a little real shopping too.  Follow whatever Jess says.  We spent like 12 hours in Forever 21... I was looking for a nap.



Denver Beer Company
Our final stop was the Denver Beer Company.  It was highly recommended by one of our Philadelphia friends, whose cousin happens to be the co-owner. They believe that "Good beer is best enjoyed with friends, fresh air, and a bit of adventurous spirit to sharpen the palate"...right up our alley!  Because our friend Aiden raved about it, we both ordered the Graham Cracker Porter and were quite pleased.  The brewery has a laid back, open-air, garage style atmosphere and we snagged a seat under an umbrella on the patio.  Exactly what you want from a brew pub.  Food, games, outdoor and indoor seating, as well as a nice selection of brews.  Unfortunately for me I was the DD so one was the limit.  Would love to get back soon!

Partner Perspective: Pueblo, Colorado

 Exploring Pueblo, Colorado

When we’re not racing, we’re exploring.  

A couple weeks ago we checked out the southern Colorado town of Pueblo, located about an hour south of Colorado Springs.  Native Americans originally settled in this area due to its strategic location as a portal to the plains and meeting point for the Arkansas River and Fountain Creek.  Today, Pueblo contains a rich mixture of Native American, Hispanic, Italian, and Slovenian culture and is the host city for the Colorado State Fair. 

We planned our visit in conjunction with the Colorado State Fair and made this our first stop in Pueblo.  What a great way to experience authentic Colorado culture:  livestock and horse shows, rodeos, parades, country concerts, arts exhibitions, monster truck and tractor competitions, carnival rides, local foods and brews.  For me the highlights were the livestock and horses.  I enjoyed strolling through the stables and getting up close to some long horned cattle, cute bunnies, and friendly horses.

Nick getting serious

After the fair we headed downtown to the famous Springfield Cheese shop to pick up some goodies to add to the picnic lunch we’d packed.  This shop is cheese lovers’ dream!  Plus, all of their cheeses are natural, preservative and rBGH free.  After sampling a variety of unique specialty cheeses, we chose a few types of cheese to take with us as we continued our trek on to Pueblo State Park.  Our cheese selections included Chipotle Cheddar, Jalapeno string cheese, and Bacon Colby.

 

Pueblo State Park is situated surrounding Lake Pueblo which was formed by construction of the Pueblo Dam following severe flooding on the Arkansas River in the 1960s.  The lake boasts 60 miles of shoreline and a mild year-round climate making it one of the top spots for water sports in landlocked Colorado.  On this particular day it was 90 degrees so the lake was popular spot.  In addition to water recreation like sailing, motor boating, water skiing, and river tubing visitors can also hike, bike, and picnic on the surrounding 10,000 acres. 

We strolled along the trails by the lake until we found an unoccupied pavilion to set up our picnic.  Located on the north end of the lake, we enjoyed gorgeous views of the lake with the Greenhorn and Wet mountain ranges to the southwest and Pikes Peak to the north.  After gorging ourselves on fresh fruit, bread, and cheese we continued to explore the park. Our excursion took us past 200 year-old Juniper trees and up close and personal with local wildlife.  I saw my first prairie dogs, who I quickly learned do not like visitors to near their homes…if you get too close, they poke their heads up from their mounds and yelp their warning at you.   We ended the day relaxing by the water, skipping rocks, and just enjoying the scenery and each others' company :o)

Jess said it all from our trip to Pueblo.  While I prefer the close proximity to the mountains of Colorado Springs, Pueblo offers easy access to the lake and hot springs.  The area reminds me more of a desert city which is a 180 degree difference from our Northeastern residence of the past.  The state fair was crowded and provided a lot of the fattening options such as corn-dogs and fried Oreos.  The jewels of the fair were the animal displays.  The access to horses, steer, rabbits, and birds was fun.  I had to drag Jess away from the rabbits since they were for sale and giving her the buy-me stare.  Rodeo like events were accessible as well as a pole-vault competition at the fair.  I was happy to see a little track love!  
In the town, the cheese shop offered a variety of different options that were irresistible such as the cheese-surrounded bacon.  The shop is small but offers a nice area for a quick stop and snack.  We took that snack to the lake where Jess finally got her first experience with prairie dogs.  If you can't tell from above, she was looking forward to seeing the little rascals ever since we moved west.  The area offered great scenery, boating, swimming, and picnicking.  As a man, I always pride myself in out-skipping Jess' rocks and scaring her with claims of rattlesnakes.  Both of which I had plenty of chances to do in Pueblo.  Additionally, the lake offers a long trail system allowing visitors to accomplish a long run prior to a dip in the water.  

Enjoy your Adventures!

Creations: Pumpkin Pie Chex Mix

Pumpkin Pie Chex Mix:

While sick with a stomach bug a few weeks ago, one of the only things I could eat were dry chex cereal.  I had forgotten how good those little chex were (or perhaps it just seemed that way because that was the only solid food I could eat for 4 days).  Anyhow, that got me thinking about chex mixes and since fall is here why not throw in some pumpkin spice too?

Those of you who know me, know I love making mixtures and I love pumpkin spice!  I thought my creation turned out fairly well so I decided to share here right in time for fall festivities and football tailgates... yes I'm going to have to make this for the Pitt homecoming tailgate :o)

Ingredients:
2.5 cups Honey Nut Chex cereal
2.5 cups Cinnamon Chex cereal
8 oz nuts (I used walnuts and hazelnuts but I think pecans would good too)
1/4 cup butter
2 teaspoons vanilla
1 tablespoon pumpkin pie spice
1/4 cup brown sugar

Instructions:
1.  In a small microwavable bowl, melt butter on high about 30 seconds (or until melted).  Stir in vanilla.
2.  In a large microwavable bowl, mix cereals and nuts.  Pour butter mixture over cereal mixture and stir until evenly distributed.   Add sugar and spice, continue to stir until cereal is coated.
3.  Microwave entire mixture on high 4-5 minutes or until it begins to brown.  Stir every minute.
4.  Spread on wax paper or a cookie sheet to cool and store in an airtight container.
5.  Enjoy!!!!

Partner Perspective: End of Summer Race Recaps

 Fall has officially begun and I find myself wondering where the summer has gone!  The past few weeks have certainly flown by and our busy schedules have no doubt contributed to this sentiment.  We're just one week away from the Chicago Marathon on Oct. 7th!  Here's a peak at some of our summer races leading up to it:

Classic 10K

Saturday, July 21, 2012

Colorado Springs, CO

We moved to Colorado Springs just 2 weeks prior to this race. We immediately joined a Tuesday night running club, Jack Quinn’s Running Club, at the recommendation of a couple colleagues. What better way to get to know my new home than to hit the ground running...literally! The altitude definitely took some getting used to and there are certainly more hills here in Colorado Springs than Hampton VA so this race was a great challenge. As I approached the finish line I was happy to see Nick cheering and to have him join me for an extra push to the finish line.

Jess’ Results

Age group finish: 17

Overall finish: 274

Finish time: 51:04

Approximate # of Participants: 650

Nick

The good part about this race was that it was flat.  Sadly, that didn't change the feel of dry, heavy breaths that lacked the needed quality to sustain a quick run.  Luckily, this race did introduce us to the Greenway trail which is the only area locally where we can run over 10 miles without climbing 2,000 feet.  
Breathing was difficult but I enjoyed the opening act to our Colorado Springs running experience.  The race was well run and there was a great turnout of locals.  

Top Ten 10 Miler

Saturday, August 04, 2012

Colorado Springs, CO

This was a point to point ten mile race. It started on the track at Grace Athletic Stadium, lead down the Templeton Gap Trail to the Pikes Peak Greenway, wound up and down the Pikes Peak Greenway and finished at the Colorado College Stadium. Ten miles of gorgeous Colorado Springs trails! To top it off, I felt great during this race and ran negative splits :o) In fact, I felt so good afterward that I biked and swam that afternoon too (I'll be doing a triathlon later this month). The running community in Colorado Springs is wonderful and very competitive. This combined with some spectacular scenery of the trails and adjacent mountains just added to my enjoyment of this race. I didn't go into the race with particular expectations but based on my finish time and how good I felt during the race I'm hopeful I can run close to this pace for the Chicago Marathon in 2 months and maybe just maybe qualify for Boston! This race was a great confidence boost.

Jess’ Results
Age group finish: 5 
Overall finish: 75 
Finish time: 1:22:12 
Approximate # of Participants: 233 

Jess enjoyed a great race and I was unlucky to miss her on my turn back up the trail.  She was too quick for me today!  My goal was to run 6:15 pace for this race in order to set a pace standard for what I wish to run at Chicago in October.  I went out at 6:30 for the first 5 but was unable to claim the required negative split in the end.  Finishing in 1:03:30 I was content with the effort and confidence grew running at altitude.  Both Jess' and I met some local runners during and after the race as well, it was nice to find some running buddies!

American Discovery Trail Marathon/Half Marathon
Monday, Sept. 3, 2012
Colorado Springs, CO

I treated this race as a long run in my preparation for the Chicago Marathon and thoroughly enjoyed celebrating Labor Day by putting in some labor of the running sort. The race started and finished at America the Beautiful Park and went along an out and back course on the Pikes Peak Greenway Trail with gorgeous views of the front range Rocky Mountains and Pikes Peak.  This race was a little more challenging than I had expected...the look on my face approaching the finish shows it.  As I waited for Nick to finish the full marathon, I had fun cheering on other race participants and sharing Marathon Bars with other finishers.

Jess's Results
Age group finish: 5
Overall finish: 120
Finish time: 1:56:19
Approximate # of Participants: 450

I was jealous of Jess this day.  I raced in the full marathon and was utilizing it as a long run prior to the Chicago Marathon.  I had a simple goal:  to run comfortably hard.  The pain during this marathon came from the 13 to 18 mile mark but I was able to refuel and have a quicker last 8 miles fading for a nice period of time.  Unfortunately, I became the sickest I've ever been when running a marathon during this race and it culminated with a nice projectile show after the race.  I was content running a relatively comfortable 3:05 which I hope catapults my training for Chicago.

Jersey Girls

Every summer, three of my best girlfriends from grade school and I spend a weekend at the beach. Last year we did our first triathlon in conjunction with that girls weekend.   We had so much fun that we decided to make the triathlon a part of our annual beach weekend tradition.  This year we chose the SheROX Sprint Triathlon at Asbury Park NJ, an all girls event, to celebrate our friendship and girl power. 

  
I have to attribute my great race in part to the altitude training I've been doing in Colorado Springs too.  I got my first taste of this when I went out Friday morning in PA for a short run and dropped some fast miles with only a fraction of the effort I'd expect that pace to require in CO.  I took off around the neighborhood feeling like I was running on clouds rather than the rolling hills surrounding my childhood home. Thank you to my new tri-ready Saucony Mirages with Yankz! I was pacing based on perceived effort rather than relying on my Garmin and when I finally did look down at my watch I was pleasantly surprised...whoo hoo sub 7 min pace for last mile :o)

When race day arrived we awoke well before sunrise to braid our hair, snag some fuel, and prep for the race.  It used to be that if we were up at 4am it was because we hadn't gone to bed yet and were just returning from a party or were deeply immersed in girl talk.  As we arrived at the shore with all of our gear, we were met with a change of plan.  The race was set to consisted of a .4K ocean swim, 16K bike ride, 5K run.  However, strong riptides and dangerously strong waves caused the race directors to cancel the swim on race day morning.  We had mixed emotions:  Michelle was ecstatic hopping up and down with joy that she wouldn't have to swim; Chelsea was frustrated to miss out on swimming since it is her stronger event and instead would be doing an extra run which is her least favored event.  Although swimming is certainly not my strongest event and I was nervous about how my sprained ankle would handle a shoreline beach run in place of the swim, I had put in time at the pool throughout the summer and traveled all the way from landlocked Colorado Springs to be denied swimming in the ocean!?  We rolled with it though and of course had a great time.

Although we're all at different fitness levels and are best at different events, we all had a blast participating in this event, pushing ourselves and most importantly each other. We all finished with both a personal sense of satisfaction and pride in each others' accomplishment.  Training and racing with each other empowers us as strong females in life and makes great memories.  Plus we all PR'ed :o)

 

Pikes Peak Ascent Recap

A 13.3 mile "run" up Barr Trail gaining 7,800 feet of elevation?
Go as fast as you can?
Sign me up.

One of these doesn't fit.  Sadly, I thought all three did at one time.

The Ascent in Manitou Springs, CO has to be one of the most epic races you can do during the year.  The climb takes you to heights, 14,110 feet, that provide 42% less O2 than sea level, and you could say it makes you notice.
Some races are held in beautiful places, the Ascent is one of these, but rarely during a race do you get to truly enjoy where you are running.  I can however tell you, there were a lot of rocks and you'll want a nice pair of trail shoes (I'd roll with some Saucony Peregrines)

The race starts on Manitou Avenue and takes you up Ruxton to the entrance onto the famous Barr Trail.  At the beginning, you can spot Pikes Peak in the distance behind a few smaller peaks that block your path.  Luckily, you can forget about where Pikes is for the next 2 hours as you climb through multiple switchbacks on the sides of the lesser peaks.
Eventually, the race becomes an individual war of attrition.  How many of your muscle fibers can continue to fire on your way to the peak?  

The fastest complete the over 13 mile journey in just over 2 hours.  Pretty impressive considering the continuous oxygen debt.  Hiking the trail is a nice accomplishment in itself and takes good fitness.  Put this one on your bucket list but don't underestimate the challenge.

Concluding tip:
Colorado Springs is a beautiful area and along with Pikes it contains Garden of the Gods, the Olympic Training Center, Air Force Academy, and Red Rock Canyon to name a few landmarks.  This race is worth the trip alone, but taking the week off afterwards and exploring the local area on vacation is time well spent for any runner.

Buying a bicycle

As a fairly young rider, my knowledge of bikes was limited as I began my bike search.  I quickly learned that much like buying a new car, there is a lot that goes into buying a new bike.  Thankfully, I had Nick to guide me plus I did a little research of my own.  I figured I’d share some of the things I learned throughout this process…

Step 1:  What type of bike do I want?

The world of bikes is gigantic…commuter bikes, road bikes, hybrids, triathlon bikes, etc.  Choosing the type of bike you want should be based on how you plan to use your bike. 

 - Commuter bike:  good for riding smooth roads or boardwalks for short rides, just a couple miles in length, between work, errands, and sightseeing.
 - Road bike:  for longer rides, fast-paced miles, hills, benefits of a lighter frame
 - Mountain bike: for off-road rides, rougher terrain, including extended touring or commuting on rough city streets...my mountain bike served me well on Pittsburgh’s infamous pot hole laden roads!
 - Hybrid: midway between a road and mountain bike in terms of weight and function
 - Tri bike:  aka time trial bike, meant to be aerodynamic for use during triathlons

For me, the answer was a road bike.  The benefits of a lighter frame and more speed for triathlons, longer exploration rides, and trying to keep up with Nick (Don’t be deceived by his runner’s legs…he was on the cycling team at Pitt and those quads have some major power!) 

Tip:  Make sure you compare road bikes in your price range. Women's road bikes can range from several hundred to several thousand dollars, so it is important to set a price point before you start shopping. 

Step 2:  What frame geometry is best for me?

If you’re purchasing from a bike shop, they’ll help you out with this part but it is still helpful to have a general idea.  For example, do you want a women-specific frame or unisex?

Women-specific bikes have a slightly different geometry to better fit female anatomy.  These bikes are designed with a shorter top tube, a more relaxed head tube angle, a taller head tube, and sometimes a slightly steeper seat tube angle.  Shortening the top tube decreases the reach between the saddle and the handlebars which is the most common problem for female because of our shorter torsos.  Just shortening the top tube, though, can lead to less stable handling and increased toe overlap so other modifications are made such as relaxing the head tube angle slightly to move the front wheel further forward, so that toe overlap is less likely.  A relaxed head tube angle also slightly lengthens the wheelbase which allows for more stable steering.  Overall a women’s specific frame can increase efficiency and comfort by reducing neck and upper body strain (via the taller head tube), and taking advantage of a woman's longer femurs (via steeper seat angle).  Just because you’re a girl, however, doesn’t mean you need a women-specific frame.  Generally, women-specific frames are best for those of us under 5’4.  At 5’4 I could have gone either way but in the end I felt more comfortable on the women-specific frame.  The best thing to do is test them out.

Step 3:  What size bike is best for me?

Choose a bike with a frame that fits your body.  Based on my height alone most bike shops would recommend a smaller bike for me, but because I’ve got a small torso and long limbs (hence the nickname “Monkey Arms”) I was more comfortable sizing up a bit. Measuring your inseam in centimeters can be helpful to obtain a size to start your search with.  Multiply your inseam by 0.65 and the resulting number is your frame size.  Not all bike frames come in all sizes, so knowing your frame size will help you narrow down the number of bikes from which you can choose.  Finally, when you straddle the bike look for about 1 inch clearance between the top tube and your crotch.  This applies for road bikes, hybrids and commuters.  For mountain bikes, look for 2 inches or more of clearance. 

Step 4:  What type of material is best for me?

Compare bike frame materials. As I described in an earlier post, there are a variety of materials that bikes are made from these days.  For me, the choice was between aluminum and carbon.  Carbon frame bikes are more expensive, but the carbon frame helps eliminate vibrations from the road. I opted for a mix with an aluminum frame and carbon seat post and carbon handlebars to keep within my price range but still help reduce the vibrations from the points of my body that contact the bike.

Step 5:  What modifications and add-ons are best for me?

Select a saddle that fits your hip width and bottom.  Saddles come in a variety of materials and sizes, so you need to decide if you would rather have a slimmer, harder, smaller seat that is aerodynamic for racing but does not provide much padding, or a saddle that is wider and has gel padding that is less aerodynamic but provides plenty of cushioning.  

Compare pedals for your bike. Many road bikes are designed to use with clip-in style pedals and cycling shoes.  If you do not plan on wearing cycling shoes, you may want a flat pedal, similar to those found on mountain bikes, or cage pedals, which slip around the toe of your shoe and help you conserve energy by providing both a pull and push motion like the clip-in pedals.  I opted for the clip-in pedals.  They take a little getting used to but the added efficiency is definitely a plus.

Choose upgrades or additions for your bike, making sure they are available for your style of road bike. If you plan on riding in triathlons, you may want to add aerobars to help streamline your body and make the ride less stressful.  You may choose to add one or two water bottle holders onto your bike, especially if you plan to ride long distances.  A bike seat pack can also be useful for carrying a few supplies (bike tools, wallet, snacks) on your rides.

Modifications to make a bike more user-friendly for woman:
 -  Smaller handlebars:  narrower, shallower drop, and shorter reach.  Also the stem can be shorter and/or more upright, to further reduce the reach to the bars.
 -  Brakes and shifters can be sized for smaller hands
 -  Saddle:  can be wider in the rear to accommodate a woman's wider ischial tuberosities (aka sit bones) and some saddles have an cutout in the middle of the seat to help decrease pressure and prevent damage to the soft-tissue areas.
 -  Weight and stiffness:  the materials used can be altered to better suit a lighter-weight rider

The bottom line, women's road bikes accommodate female's smaller hands and feet, shorter torso and wider hips.  Whether you opt for women’s or unisex design, it is important to select a road bike that is lightweight, fits your body and falls in your price range.

Step 6:  Which bike should I purchase?

Test ride a few different types and sizes of bikes.  The best way to compare road bikes is to try them out.  Look for a comfortable seat and pedaling motion.  Try shifting the gears and taking a few turns.  Make sure you don’t have to shift in the seat to press the pedals at full speed and that your knees aren’t flying high toward your chest.  Most bike stores will assist you in adjusting the bike to properly fit your body and let you take it out for a test drive.  You should ride on a terrain similar to what you plan on riding regularly.  Test riding several bikes will help you get a good feel of each bike before making a decision.

When you do chose a bike, take your bike to a bike shop to have a professional fit your bike to your body.  A bike that fits properly can be the difference between muscle cramps and overuse injuries versus a comfortable and efficient workout when you ride.

Happy riding!!