Snowy Saturday

I woke up this morning feeling pretty crappy...so I went back to sleep.

Then I finally got up and decided a trip to the gym would make me feel better. Success! 40 minutes and 4.25 miles later I'm feeling less crappy.

I started my workout with 10 minutes on the elliptical. I figured if I jumped right on the mill it wouldn't have lasted nearly as long. I finished with some weights. Three sets of a circuit including:
10 reps calf raises
12 reps squats
12 reps leg curls
12 reps leg extension
8 reps of power jumps with the medicine ball and abs in between each circuit.

All with this wonderful snowy view.

The McRib is back!

Personally, not a fan of the McRib.

This morning turned out to be nice and sunny in the 60s (now closer to the evening and it has turned cloudy and cold!). I thought I'd take advantage of this rare occurrence, now that fall is in full swing, and go for a run outside.

About to head out the door:
Me: I'm going for a run, I'll be back in about an hour.
Stu (McRib I front of him ready to be devoured): Are you telling me this to make me feel bad.
Me: No...
Stu: ...because it's working.

I didn't feel the need to say anything. He needs to indulge now because come Nov. 14 it'll be gone

Darn those limited time offers!

Doggie Duty

Stu went to hang with some friends tonight while I opted to stay home and catch up on some homework and quality time with the pups.

Glad I had planned not to work out after work today because my efforts would have been thwarted by a menacing dog.

This is what I was greeted with when I got home. Poor dog, couldn't help but laugh! Don't be deceived, this actually happened, not a magic trick. Relax PETA, no animals were harmed in the process.

Afterwork Delight

I'm normally not an after 5 p.m. runner, but sometimes you have to make exceptions.

Lately, I've been getting into the bad habit of staying up to late and not getting up early enough to run (which I could so easily use Stu as my excuse, it's hard to resist the urge to stay in bed when he's snuggled up with our dogs under the blankets). Not to mention, the sun isn't up until I'm headed to work either.

Why on Earth would I want to come out from under my warm covers to go run in freezing temperatures...damn you snow (just kidding, please continue so we have a full ski season)!

So, I've committed to hitting the gym after work. Unfortunately, the sun is down by the time I get home (I'm beginning to understand the reason why so many people are affected by SAD), which leaves me no choice but to hit the hell that is the treadmill.

Two nights in a row. Success! Just a quick three miles tonight and a leg circuit that sure to have me walking like a penguin in the morning:

Three sets of  10 reps of lunges, squats and calf raises back to back, with 0:45 rest between each set.

What keeps you fit when the temps get cold? I'll be needing some tips to keep from getting sick of the mill.

Treadmill Bound

Woke up to our streets covered in snow this morning, needless to say, I didn't go for a run.



I took the opportunity to put the treadmill off for a day and did some muscle work in stead. Just a quick arm circuit work. Three circuits with push-ups, curls and tricep dips, no weights.

Looking forward to getting cozy on the couch after work today.

RNR Denver Half

It turned out to e a pretty good Sunday. We did the Rock N Roll Denver Half Marathon, and considering the steep decline in our training after the Harvest Moon race, I think it went well.

Still a little stiff today, so I plan on waiting until at least Wednesday before lacing up my shoes.

We came to a conclusion the past couple of weeks that due to our grueling schedules we should tone our distance down to the 10K until we can get back on a serious plan. So, enjoy the race medal picture because it's probably going to be a while until we hit the pavement for another RNR race.

Congrats to all the other RNR runners yesterday, especially those who battled the marathon. It certainly was a brisk morning for a run.

Breaking the Silence

Well, it's been a while since I've posted.

What you missed while I was gone:

- Stu and I finished our first half as Colorado residents, that makes four total now.

- #5 is coming up this Sunday as we make a repeat appearance at the second annual Rock N Roll Denver half.

Needless to say, my updates have been lackluster due to the break in training. I hate to use the excuse 'I'm too busy,' so I'll simply say I had my eye on alternate priorities (grad school, the new puppy, training the new puppy to not bark when I'm trying to sleep).

Our training has taken a steep decline, down to three runs a week including a long run on Saturdays, but I don't feel nearly as ready for this race as I have in the past. I've had a hard time fully adjusting to the elevation and my full schedule.

I'm not here to make excuses, simply that I'm back in the saddle, err, running shoes and have gone mobile.

Getting back to regular runs and will be setting my sites a little lower for upcoming races, bumping down to the 10k's again.

I've cone out of the dark ages and have downloaded blogger to my phone, so you can finally expect more posts and exciting updates as I get back into more speed work and less of the same looooonnggg runs. There will still be a few. Is it weird that in excited to hit the track?

Running Break: Indian Peaks Sunday Hike

I took a well deserved break from running to head out on the trails again. Reason #74 why I love Colorado...less than an hour to great day hike trails!

Check out the panoramic video shot from around the Lake Isabelle (maybe turn down your volume, the wind made some crazy sound effects).

Lessons Learned from the Lake Isabelle Hike:

Bring extra layers, it was chilly at our 8 a.m. start!!

Wear a hat, or you will get bit on the head by mosquitoes, not fun. :-(

Bring bug repellant...and snacks for a nice picnic by the lake.

Great way to stretch out my legs after a long run, but I think I may regret this active weekend come Monday and Tuesday morning. Whatever, great way to spend my free time!

Six Miles of Hills

It's time to step up my game, less than a month left until half marathon No.1. I bumped my mileage up to six miles this weekend to push me a little bit closer to the 13.1 mile mark before the race.

I set out on my run early afternoon Saturday, hitting the road before the temp. got above 80 degrees. Pretty much the only direction from where I live in which to run is up, so off I went to head for the hills and run the trails in the industrial area of Interlocken.

Top of hill #1 at the Rocky Mtn Airport.

What goes up must come down, unfortunately the downhill ended much faster than the agonizing trip up.

...and back up the hill.

Really? Who thought this was a good idea?!?

Finally, the top of the last hill. Down hill the whole way home, what a relief.

My six miles of HELL hills proved to be challenging, but a good training run. It's always better when it's over though, right?

More hiking fun tomorrow, Yay! Hope I'm not too sore from the hills.

Half Marathon Crazy

Two half marathons in less than a month, that will be the longest race distances I will have done consecutively in such a short period of time.

Race #1:
My fabulous co-workers and I have eagerly signed up two teams to compete in the Harvest Moon triathlon relay on September 11th. Stu and I will be the anchors, rounding out the running legs for both teams, the distance:13.1 miles.

I figured this was the motivation I need to get serious about training again and gear up to shatter my time from last year's not so stellar performance at the Rock 'n' Roll Denver half marathon.

Race #2: Rock 'n' Roll Denver, October 9th.

Now, all we have to do is actually get on the road and start building our miles. My current base mileage should allow me to reach 10 to 12 miles comfortably in 33 days, which will bode okay for the 13.1 mile race, just don't expect a personal best from me this time since I will be focusing more on distance than speed for the Harvest Moon race.

Enjoy the next few weeks as we embark on our quest to 13.1!

It should be fun. The fiance will be here in one week to join me on my long runs and Mars, our dog, to keep us company on the regular short runs. Can't Wait!!!!

The Temp is Too Damn High!

I've been eagerly counting down the days until I return to Texas for my grandma's 85th birthday, and to see Stu and Mars (its been more than a month now). However, the extended heat wave has killed a bit of my enthusiasm to head back to south. Really, 34 days above 100 degrees with at least 50 percent humidity, I don't remember buying a plane ticket to Hell! The added humidity makes the 70+ days of 100 degree and above summer temps in Las Vegas look like a cold season.

Poor Mars trying to stay cool in 

the brutal summer heat.

Enough ranting, I've been spoiled by the cool Colorado summer weather and am whining about the three days I'll spend in Texas. Not only will I be cranky from the excruciating heat, but the lack of running is going to add to my unpleasant attitude beginning when I land at DFW. For once I'm making a wise training decision, I will be leaving my running shoes in the Mile High City and taking a brief hiatus, because the temperature is just too damn high!

Looking forward to seeing the fam, fiance and the pup, but will be anxiously awaiting my return trip to 60 degree mornings and cool breezes with the afternoon rain storms.

Stay tuned for pictures from Hell!

Running Break: Sunday Morning Hike

I decided to give myself a break from my usual Sunday cross training workout and head up to the mountains for some hiking. Three hours up and down the mountain proved to be a great time, I'm sure I'll be feeling it tomorrow!

Already looking forward to the next one!

Wear your Sunscreen!

My current product of
choice when out for a run:
Coppertone Sport SPF 100+

I'm fortunate for not having developed much of an interest in sun tanning. For one, I've battled skin complexion issues since my teenage years and was always warned against spending excessive amounts of time in the sun as it would have negative effects with the treatments (which is really a challenge when you're a cross country runner in Las Vegas, that's like saying to a fish 'you know you really shouldn't spend a lot of time in the water'). This shaped the healthy sun habits I still practice to this day.

From a young age I've been pron to lathering on my SPF 5000 before heading out of the house, whether to go on a run or run an errand.

I consider myself an advocate for skin care and promoter of sun protection, which is why I feel the need to share some tips as someone who spends a considerable amount of time in the sun. I am no stranger to the affects prolonged exposure (think lifetimes) can have on an individual, as I have witnessed family members in ongoing battles to keep cancer at bay.

Skin cancer is a growing concern everywhere, and more people should be working on prevention, rather than having to take a reactive approach later in life.

There's nothing wrong with a healthy bronze glow to your skin, as long as you are mindful of the time you spend in the sun. Here are a few of my tips I've integrated into my daily routine for skin protection.

• Get to know yourself. Make a note of any freckles, marks, bumps or moles you may have and regularly check to see if anything changes. A small growth is enough reason to visit a dermatologist. 
• Cover Up. I always lather on some SPF 50, minimum, before leaving the house on a run and use make-up with at least SPF 15 to protect me during the day. Especially at high elevations, you're closer to the sun. For the men out there, grab some lotion with SPF 15 to do the job.
• Don't forget your ears. The ear is the third most common area for skin cancer to appear, and is often overlooked when applying sun block. 
• Lather, Sweat, Repeat. If you're going to be swimming or sweating don't forget to reapply if you're outside for more than a couple of hours.

Check out this list from Competitor.com for sun protection products catered to the endurance athlete.

What are some of your favorite products and skin protection tips?

I Love Rock 'n' Roll (Marathon Series)

Showing off our bling

For those of you who don’t know, I’m a proponent of the Rock 'n' Roll Marathon Series. I ran my first half marathon and Rock 'n' Roll race at the inaugural Chicago event in 2009 and was instantly hooked. Two races down (Dallas and Denver, both inaugural events as well) and I’m eager to find another. I've had my sights set on the Las Vegas race coming in December. This year the race is going to take place later in the evening, something I've always wanted to do, but no official plans have been made yet (I still need to convince Stu that we should train for another half this year).

2009 RNR Chicago

Why do I love Rock 'n' Roll?
The energy and excitement surrounding road races is a great way to keep me motivated on a long run, throw in some music and you've got a winning combination. The Rock 'n' Roll races become enjoyable enough that you almost forget your running 13.1 miles (or for those over achiever runners, the full 26.2). Not to mention the sweet schwag you get for participating.

Going along with my goal to run a race in all 50 states and all 7 continents, you can imagine my extreme excitement over the announcement that Rock 'n' Roll will be taking their race series overseas. First stop, Edinburgh, Scotland. As if the Rock 'n' Roll series could get any better after their addition of triathlons, TriRock.

Sadly, I don't think I will be making it over to Scotland for their inaugural race in April, my excitement has not been squandered though. I only hope that they continue to spread across the pond adding more stops on their European tour. Could a world wide tour be in the works? I sure hope so, count this groupie in!

When Allergies Attack

I was finally off to a good start. I allowed two weeks to acclimate to my new altitude and head back on the road again. My Saturday and Sunday Runs started off well. Since I had not been running consistently due to the move, I gave my self a modest 10 mile a week goal to start building a solid foundation and continue easing into my new environment. The weekend was good, I logged about 3+ miles, leaving a good distance to cover over the next three to four runs that week to reach my 10 mile goal. My plans were quickly thwarted due to a series of severe allergic reactions, the cause yet to be officially determined.

The weather has started to heat up in Denver. I turned on the AC for the first time on Sunday evening, for only an hour, just long enough to cool the place off before bed. I tucked myself in with plans of logging another two miles on Monday morning. I awoke bright and early with a mysterious case of hives covering my face and the top part of my neck. I was determined to get back in my routine, popped some Benadryl and headed out for my morning run. By the time I got to work most of the hives had faded, I was still a bit swollen, but feeling better and less concerned than when I started my day.

Monday evening, AC was back on and I was back to bed, hoping that I would not face the same fate on Tuesday, and possibly have to skip the run to deal with matters of personal health. I attributed Monday's hives to a fluke and slept again. Tuesday morning, the hives had spread and I felt a cold like tickle in my throat. I opted to take the extra hour in bed to recoup and skipped the run. After some thinking and deductive reasoning, and three more days of hives, I determined something blowing around in the AC was the culprit causing my hives (probably a combination of dust and mold sitting in the unit for the last six months as the apartment was vacant).

What do you do in this situation?

My common sense, and investment in my long term health, tells me that the best approach is to take it one day at a time and listen to your body. I did just that. After four days of open windows and a deep clean of the AC I had my first hive free morning in five days. Four of which were also run free, but I was back on track Saturday morning.

Now that I can safely say I'm back in a solid training plan I will be back to regular posts...health pending, as I have yet to turn the AC back on for fear of hives. Stay tuned, I'll be hitting the switch next Friday night to await my fate next Saturday morning and see if my hunch on the cause was correct. In the meantime, I've set myself up form ten miles again this week, and a couple days of core training to continue building my base.

I don't recommend running after/during a severe allergic reaction. For those of you that are chronic sufferers check out this article found on LiveStrong for some tips and tools for better understanding how to survive while running with allergies.

On the Road Again

Mission accomplished. My fiancée and I have successfully packed, moved and unpacked all of our belongings to  our new home in the great state of Colorado. This will be our place of residence for the next few years as we begin a new chapter of our lives.

Between the moving and packing and all the other -ings my running was put on hiatus. I have been here in the Mile High City for one week now and figured that was a good time to get back into my routine. However, I don't plan on running an races coming off of a three week break.

I made it a point to get myself moving in honor of National Running Day, what kind of runner would I be if I ignored this celebration of all things running?

Starting back has been a bit of a challenge. The inactivity paired with acclimating to the new elevation has forced me to reduce my weekly mileage in order to adjust slowly and prevent possible injuries from over exhaustion. Here are a few things to keep in mind if you are coming back from a break, and some things to consider before you jump back to you pre-break training schedule.

• Be Proactive. Pay attention to your body and create a realistic plan for training. If you were running 20+ miles/week pre-break start with 10 to 12 total miles split over 4 to 5 days and gradually increase by 20% each week.
• If you're feeling pain or discomfort after the first few runs, consider that maybe you need to take a step back and  make sure you're goals are achievable without over exerting yourself. 
• Run less, more. Spread your distance out over more days to give your body time to adapt to the stress.
• Be patient, depending on how much time you took off it could take weeks or even a couple of months before you're back to your regular training schedule. Don't rush the process, as it will only lead to a longer recovery.

What are some of your tips for starting over? How did you celebrate National Running Day? I hope you got some good workouts in before National Donut Day on June 3rd.

Taking a Break

Well, In case you haven't noticed, I've been on a bit of a hiatus lately. Unfortunately, I will be continuing my blog break for another week or so as I embark on my journey to relocate to the Mile High City of Denver*.

The fiancée and I have spent the past two weeks packing up our apartment to leave this weekend. Once again, I've generated a brilliant idea to hit the road for 14+ hours on Memorial Day weekend....yes, I promise, I am a college graduate, despite my wildly intelligent ideas on occasion.

I'm roaming once again, but this runner hasn't been logging too many miles lately (albeit there have been a few light morning runs the past two weeks, they are few and far between). Between the packing, planning and visiting with fabulous friends and family, I will sadly be leaving behind in the Lone Star State, I've had to shun my shoes to a cardboard box for the time being.

I have saved a couple of articles from the past week that I thought I would share to help you get your fix during my hiatus:

• A more in depth look at altitude running and racing from Competitor.
• Look out for a future post on the need for running and training with I.D. on hand.
• Don't forget National Running Day on June 1

If you find yourself back here in need of some entertainment simply watch the video for a smile from a furry friend dreaming of his own running excursions.

*I would like to note, for those readers who live in DFW, that despite the continuous advertisements displayed around the Metroplex, played on the radio and TV, my decision was not influenced by the media...but good campaign though. I'm hoping the combination of my being in Denver and these pleasant little reminders will encourage visitors to make their way up to Colorado. ;-)

It is certainly a bittersweet farewell, just remember it is not goodbye, simply see you again soon!

Altitude Running

Normally, I'm all about packing my shoes and running gear on trips away from home. Most of the trips are centered around races to knock off another destination on our list anyway, so it's usually not something in question. However, my most recent trip has landed me in The Mile High City. I thought about tossing my shoes in my bag for a few days before the trip, until I put some more thought into it.

I'm currently residing in Fort Worth, Texas, elevation: avg. 670 ft., and spending the weekend in Denver, elevation: 1 mile or 5280 ft. For those who are math challenged and have trouble calculating in your head, much like myself, that's a difference of more than 4600 ft (depending on what 'hill' you stand on in Texas). Not exactly a cake walk for a casual run if you aren't used to the altitude. So, 4600 ft. later and higher, here I am sitting on the computer in my hotel room on Saturday morning, glad I made the choice not to run as I have felt dehydrated since stepping off the plane and have had a few spurts of dizziness...I think it was a wise decision to suck it up and take it easy for three days. I'll be back to it Monday morning in hot and humid Texas. Until then, here are some things to keep in mind if you get ambitious and decide to run at high altitudes when your body hasn't acclimated.

Some things to keep in mind when make a drastic elevation change and still training:

• Hydrate: Dehydration will happen much faster at higher elevations.
• Keep it Simple: Don't go running a half marathon right after you reach your destination. Start with smaller distances as your body gets used to the change.
• Pack these essentials: Sunscreen, the air is thinner and your closer to the sun, and lip balm.

One a side note: We made a similar trip to Denver in October 2010 to run the Rock N Roll Half Marathon (I know, brilliant right, let's train at low elevation then run 13 miles after one day of acclimating at 7 times the elevation). This wasn't the horror story it could have been, even with the short time to get used to the lower oxygen levels, but we did hydrate and take it easy the days leading up to the race. The elevation did hurt our performance by adding an extra 20 minutes to our time. With that said, if you're feeling ambitious, just make sure you take care of yourself and listen to what your body needs, or you could be in a bigger mess than not running for a few days.

Will Run for Cheeseburgers

I better get back in the groove and start running longer distances. It's going to take a lot of miles to not feel guilty about eating this delicious mess from In N Out:

Animal Style Fries

It's a good thing I still have time before the Fort Worth location opens, time to kick my summer training into high gear.

Double Double, Yum Yum!!

Are you drooling yet?

This could be dangerous!!!!

Against the Wind

"Against the wind, I'm still runnin' against the wind" ~ Bob Seger

Okay, so maybe there is a different meaning behind the Bob Seger song and what I'm talking about, but I certainly felt against the wind today. Living in North Texas brings some interesting weather, we have gone from 90 degree heat to freezing temperatures in a matter of hours, clear skies and a cool breeze will quickly turn into a cloudy tornado like force, even more difficult to overcome if you're walking or running through the high rises of downtown.

The gusty winds last most of the spring and summer here, so it's just something you have to get accustomed to, or you'll be spending your whole season on the couch or hiding inside on the treadmill.

Here are some things to keep in mind while running in gusty weather:

• Slow Down. Probably the last thing you expect anyone to say if you're in training, however, it takes a considerable amount of energy to maintain your no wind pace at a gust of 15 to 20 mph. 
• Tuck and Lean. Tuck your chin into your chest, bring your arms in close to your torso and add a slight forward lean to your form, this will make you more aerodynamic.
• For racing try drafting, it will help shield the wind, which will already be requiring you to put forth more effort.

If you can't beat it join it, and run with the wind (or at the very least, finish your run with the wind). Running against the wind and finishing with it at your back will help relieve some of the effort used during your run, allowing you to pick up your pace (not too much though, don't over exert yourself just because you feel that burst behind you) and finish comfortably.

On a side note, if your one of the unlucky few like myself, try to take some allergy medicine before your run, or you will regret it when you get back. Hydrate!!!! I find running with a strong wind drys my mouth out faster than a regular run.

Something is Better than Nothing

Lately, my time has been hard to come by. The normal 30 minute morning runs (which is hard enough to squeeze in) seems to keep getting replaced by 10 to 20 minute snooze cruises and 10 minute runs. I've strongly held on to the belief that something is always better than nothing, whether it's 10 minutes around the block a few time, or a quick arms and abs circuit workout before getting ready for work...those short workouts will make your day better and brighter than if you spent the extra 10 minutes in bed, when you know you don't actually fall back asleep.

Check out this recent post by Competitor Running for some tips on how to get in your 10 minutes, on days you don't have time for the long runs. The Best Use of 10 Minutes.

Hopefully I'll get to bed in the next 30 to get my full morning run in...check back tomorrow to find out.

Still a Fair Weather Runner

I haven't quite acclimated to running in bad weather, I hid indoors and hit the treadmill for the winter/early spring season, waiting for the heat to return. I started back on the trails about two months ago, and the thought of the treadmill again makes me groan. It's just not as gratifying as running outdoors.


Now, I'm no stranger to extreme weather running, a snow storm two years ago didn't halt my half marathon training. It was a cool 19 degrees outside and we were running with a Camelbak, that froze at the mouthpiece every 5 to 10 minutes if we weren't sucking down the water....and I ran cross country in Las Vegas at 3 p.m. during August, on a good day we were below 100. But, if given the option I'm a snob for 60 degree breezy weather. Today was not one of those days, so I took the opportunity to catch a few more zzz's and put off the treadmill another day.

A gloomy Monday, view from my office in Downtown Fort Worth...45  degrees today,
90 degrees on Saturday. The weather certainly isn't dull in North Texas.

Here are some tips, insight and workouts to stop the groaning before a treadmill run:

• Check out these interval workouts from Runners World
• I like to get everything done in the least amount of time, so I do a circuit workout for the hard days. Start with a mile warm-up, bump up the speed to about 70 percent of your race pace and hold that for 2 to 5 minutes, depending on your allotted workout time, slow it down for 30 seconds and then hop off and do either an arm or leg circuit workout, back on the treadmill for another 2 to 5 minute speed workout, this time at 80 percent. Repeat for 90, then do a mile cool down. This gets your weight lifting and running in without taking up too much time on those busy mornings.
• The treadmill is lower impact than outdoor running, and can help on days you're feeling achy but still want to get a workout in.
• Some good tunes help keep your workout exciting, check out my list below:

If you're like me running on the treadmill requires a different, more upbeat, playlist than outdoors. Here are a few songs I've got lined up for the next indoor session:

• Bulletproof by La Roux
• When Love Takes Over by David Guetta ft. Kelly Rowland
• Animal by Neon Trees
• Sam's Town by The Killers

Happy Treading!

Never Underestimate the Importance of Hydration

Saturday was the final meet for the Southwest Preparatory Conference track and field season. It has been quite a whirlwind acting as volunteer coach working with the distance group (800m, 1600m, and 3200m runners). We had two runners in the 800m and one runner in the 1600m for the final meet. I'm incredibly pleased with the effort our dedicated runners have put into practice this year, but if anyone has ever coached high school or teenagers in general you know it is a struggle to develop responsibility in them and to taking care of themselves. There is only so much preaching you can do as a coach.

All Saints Episcopal School, where I coached, doesn't have the depth seen at many of the other private schools that make up our conference, but there are always a handful willing to go the extra mile (pardon the pun) to succeed, and that's what truly made the experience great. 

At the meet, our two 800m runners did very well, achieving a personal record or coming close to it. We had one individual who's had a phenomenal season, but was tainted with some allergy issues in the past few weeks, which is a whole other battle to overcome in itself if you live in Texas. He was geared up to run the 1600m (1 mile/4 laps around the track) and we were looking at a time under 5 minutes for his finish. Bad luck struck with only 200m left to go, and he collapsed right off the track. The culprit, dehydration and lack of energy. 

I cannot stress enough as a runner and a coach how important it is that you not just focus on your running and techniques, but it's a package deal and fueling and hydrating yourself for performance is paramount to success and well being. 

Our runner was okay after about 3 bottles of gatorade and 3 or 4 water bottles and a lot of ice and shade from the excruciating 90 degree weather. 

Here's some Hydration Information to help keep you on track during training:

• There really is no cure all for how much one person should drink in a day, it depends on your activity level and your individual needs. Here's an article with the basics on Defeating Dehydration.
• Pay attention to the signs, and know when to stop: cotton mouth or dry mouth, extreme thirst, less need to use the restroom, dizziness.
• Some less obvious signs: headache, constipation, abnormally dry skin which can lead to fever and added stress on your heart.
• It must also be noted that it's not just water you should be taking in, if you reach the point of extreme dehydration, especially due to heavy activity, you need to replace the salt in your body. That's where sports drinks like gatorade com  into play. 
• If you take any kind of medicine, from ibuprofen to an antibiotic for a sinus infection, your body is going to need more fluids.

Top 3 finishers in the girls 1600m, don't end up like number three at the finish line.
Check out the Dallas Morning News for some more photo coverage from the meet.
Photo by Khampha Bouaphanh 

In case you were wondering....

...Yes, our pup has some swanky running shoes of his own. Reserved for special occasions.


Scroll down, below the video, for some pet paw care info I have found useful in preparing your animal to get out on the road with you.


Check him out getting used to his pretty red shoes. Ruff Wear has some awesome dog gear, but if you're more of a DIYer, there's plenty of options to make your own dog booties on the web, without breaking the bank.





Why would anyone get shoes for their dog?

• In extreme heat hot surfaces, such as marble or asphalt retain quite a bit of heat that can burn your poor pup's paws.
• In snowy weather road salt builds up on streets and sidewalks. For dogs this can cause great irritation and burning on their paws, not to mention the hazards if your dog starts to ingest those chemicals by licking his aching feet.
• If you're against the shoes for your dog, there's always wax.

What do you use to keep your puppy's paws comfortable in bad weather?


Check back later for some highlights from the Fort Worth, Texas, SPC Championship Track meet (I moonlight as a volunteer distance coach for All Saints Episcopal School, grades 7-12)

New Shoes

Well, it was that time again. Time to fork over the big bucks for some new running shoes. Fortunately, I've found the brand and style that I like (Asics GT-2100 series) so the process is fairly painless,  minus the emptying of my wallet.


A recent trip to Fort Worth Running Company had me amused with the kid who was helping us pick out our new duds. I must premise this with my previous running shoes were a nice pinkish color (not my color of choice, but I'm not picky when it comes to shoes that are meant to get dirty), the newer model is now in a purple (other colors not available at this retailer), which gave the him an opportunity to seal the deal...so he thought.


In case you aren't from around these parts, living in Fort Worth breeds great pride for TCU, the town bleeds purple all year long. Unfortunately, for the nice kid who thought he was really 'selling me' the shoes "they come in TCU purple" is not the best pitch for someone who went to the red-headed step child school of the DFW Metroplex that I like to call UTA. Asics are the only pair I would consider buying...no selling required for this gal. I jokingly laughed that I'm the wrong person for those shoes, and I think I may have upset him a bit. I can't imagine his discontent lasted too long as he did make a hefty sale off of the two pairs of shoes and lock laces we bought.


Thinking about it our recent journey to the FW Run Co the other night after our purchase, my fiancée (who will be attending graduate school at the University of Colorado, Boulder in the fall) brought up the incident and commented that the kid got it right with his shows, in Buffalo black and gold. Go Buffaloes! Maybe I'll have better luck with the next pair.

Like I said, color is no problem for me and my running shoes, it's about quality, not style or price when it comes to that much pavement pounding.


A few notes about running shoes that I've learned over the years:

• Most quality shoes will last about 350 miles, it just depends on the type of runner you are and the routes you take. Pay attention to the soles, if they look worn it's time to upgrade.
• Never stick your shoes in a washer or dryer!!!! If you get home with soggy feet let them air dry in a cool place. Nobody cares how clean your shoes are...if they're too clean you obviously don't run as much as you would like people to believe.
• Keep your shoes away from heat, unless you want to start a breeding ground for awesome smells and gnarly bacteria.
• When buying your running shoes they should be approx. one half size larger than what you normally wear for everyday shoes. Your feet will swell when you work out, so give them room to grow, or say goodbye to your toenails.
• Never wear new shoes on the day of a race!! You're asking for trouble if you do that, you need some time to break them in with a few light runs, race pace is a bit too much for your feet to handle in new shoes.

One Step at a Time

Where to begin? I guess it was about four years ago that I came up with the crazy idea to complete a race in all 50 states and on all 7 continents. At the time, I was a fair weather runner in need of motivation....so I created it. 


Now, don't get me wrong, I have no delusions of grandeur, and do not intend on finishing this quest in the near future. It's more of a life long goal to help keep my butt off the coach and my hands out of the cookie jar...sometimes.


In the last two and half years I've had a partner in the journey, helping me get up in the mornings (which is a struggle for me) and stay motivated in the task. Then we got Mars, our insanely cute and adorable Rhodesian Ridgeback puppy. 


We stumbled across this breed watching Dogs 101 while hanging out in Chicago for a race, we knew that was the dog for us (we discovered they have high endurance and can hang with us if we ever decide to run more than 13 miles). The caveat, you cannot run with a puppy until they are at least a year old, and we have been anxiously waiting for this time.


Mars as a puppy:

Mars at one year:

As of April 6, 2011, Mars was ready to go. We took him out on his first half mile run. I know, long distance right? Well, if people are advised against getting off the couch after a year and going to run a 5k then I'm sure the same applies to dogs.


So here I am, with my fiancée and our precocious pup on our journey. 


States Completed (6):
California, Nevada, Texas, Illinois, Colorado and Arkansas

As you can see we still have quite a few miles left until we cross the finish line!

Stay tuned for training and racing updates, for us and the dog, as we try to fit work, grad school, moving and wedding planning into our lives.