The Finish Line Is Just The Start

Well I did it.  365 days of fitness blogs.  Something written for every day. Some workouts were extreme, like climbing a 14,000 foot peak in snow squalls.  Many others were firsts, like skiing with an Olympian for the first time when I skied with Billy Kidd in Steamboat Springs.  He is the first American man to ever medal in alpine skiing.  From logging miles on trails in Colorado to running through sprinklers in my childhood neighborhood of Greenville, South Carolina, it's been a year of intense workouts, exploring many incredible places, and finding a renewed love of yoga.  It's been a year of a few wipeouts and crashes on bikes and skis and some moments of facing my fear of heights and doing things like rock climbing.

It's been a year of a ton of moments when I just wanted to yell at the top of my lungs, "I am woman, hear me roar."  Sometimes, you've got to be your own cheerleader.  But I also leaned on my fitness coaches.  Yes, I call them coaches because a coach is a trainer, cheerleader, and motivator.  Erin, my Pilates and Kinesis coach at Pura Vida Club, has been with me every single step of the way in this challenge.  I so appreciated it when she told me how proud she was of me for following through with the year-long goal and never giving up.  I started training with Cristina, my intervals and strength training coach, in the last couple of months of this journey.  She is the one who can push me through an 11 mph sprint.  These two, along with my coaches Gregg and Sharon in San Antonio, are not just coaches, they are friends....and yes sometimes my therapists.

This blog started as something for just me.  Yet, it turned into something much greater.  I used it as a fitness journal that was started as a way to hold myself accountable for workouts.  A lot of folks use 40 as a goal to do something fitness related - loose weight, run a marathon.....guess I'm no different.  What I learned along the way is that it wasn't about me becoming the skinniest I've ever been.  Been there, done that, and never want to go through the amount of stress that got me to that point ever again.

What the year became was a year to push myself through some intense workouts to become stronger, faster, and fitter.  One of my favorite stores in Denver, Cry Baby Ranch, carries a t-shirt that says "Strong is the new skinny."  That became my motto for my Workout Warrior Year to 40.

Little did I know when I started the blog that thousands would read it, get inspired by it, and try the workouts and exercises.  I've appreciated the comments on posts.  They've really cheered me on.  I realized it wasn't just about me in this blog anymore.  I just became the vessel to share the workouts, exercises, and lessons learned along the way.  The response to the blog has been incredible.  So much so that I'm trying to figure out how to continue the blog.  It won't be every day - trust me, it's a lot of work and a huge commitment to log something every day.  But the workout video clips, well I'm thinking of continuing those in some fashion.  The blog has also lead to me being a feature writer for NFit, a new fitness magazine in San Antonio, Texas.  I write for magazines and publications on travel and weather, but this my first run as a fitness writer.  Fitting I guess, since fitness has been a huge part of my life from cheerleading in high school, to being a certified aerobics instructor and teaching in Knoxville, Tennessee, and San Antonio, Texas, to running marathons and doing distance bike rides, to my newest fitness passions of hiking mountains, Pilates, and yoga.

For me, the finish line of my 40th birthday is just the start.  Within the next month and a half, I'll be hiking to the highest point (and second highest on the contiguous US) in Colorado hiking Mt. Elbert the last weekend in July and then attempting to hike what is considered by many, the most difficult 14er in Colorado, and climbing Capitol Peak.  My expert mountaineering friends Chris Tomer and Jon Kedrowski talked me in to that one and yes, they'll be pulling me through the whole way.

The finish line is just the start.  I'm running into my 40s and looking forward to the incredible fitness adventures that I'll go on...and wonder what fitness challenge 50 is going to bring!

Sweating Out The Run

As soon as I headed out for a quick run before church, I noticed it was hotter and more humid this morning.  Glad I'd only planned a short workout.  It was my last run through my childhood neighborhood before heading back to Denver on Monday.  Yes it was hot and humid but I had to get in one more run in the ole 'hood.

I just did 2.5 miles and when I got back I checked the temperature...already 91 and felt like 93 with humdity.  Yep, definitely a short run kind of day considering the temperature climbed to 107 today, a new all-time record high for Greenville, SC, breaking the 1887 record of 106.

Running Through Sprinklers

Yesterday I headed out for a long run in my hometown of Greenville, South Carolina.  Yes, even in the heat and humidity, I decided to go for a 5 miler.  With temperatures already near 90, I headed out of my mom's neighborhood, which is very close to the street where I grew up.

Off I go, thinking...."This isn't so bad." Well, that didn't last for long.  The few clouds I had for the first half mile quickly disappeared and the sun was beating down on me as I ran toward Augusta Road.  Time to get in the trees! So as fast I could, I headed into the neighborhood where I spent most of my childhood.  Running down Crescent Avenue I noticed how many of the homes had changed or are currently under renovation, like the home that used to be completely blocked with a six foot hedge.  Now with the hedge gone, it is completely visible from the street.  I've always enjoyed running or walking Crescent Avenue.  My mom and I used to walk it a lot as part of a large square route we'd do from home on Capers to Crescent down to McDaniel then around to Jones and back up Capers to home.  Some trails and routes are so engrained in our minds that even when we've gone away for a long time, there's the comfort of returning to that route where you knew every turn, every crack or bump in the sidewalk, and every home.

It was on Crescent that I ran through my first sprinkler.  On a hot morning the refreshingly cold water was invigorating.  There were a couple of other folks out running, walking or working in their yard.  It's such a treat to run past someone and they speak or wave. Yes, it's so Southern, but I love it.  Funny I thought, how doing something I did hundreds of times as a child started bringing up some childhood memories on this run.

As I kept running I passed an old boyfriend's home. During high school, he looked like the rocker, bad boy dude.  My parents weren't thrilled when I dated him but he always treated me with respect and was actually a perfect gentleman.  It made me a little sad as I'd lost touch with him years ago and then heard a couple of years ago he'd passed away.  I turned the corner and ran through a second sprinkler.  As I continued to run down the hill then up on my way to Cleveland Street, I ran by a house that I always wondered about.  It's perched way up on the hill and the driveway twists and turns as it winds up to the house.  As a child, I always said I wanted a big house like that.  It was my dream home....then.  Now I know that big houses aren't always what they seem.  Better to have a small home filled with love, than a big home filled with secrets, lies, and unhappiness.  Supposedly that big house has had those over the years.

With the sun now beating down, I weaved up and down a few roads, then made my way to McDaniel, turned right on Jones, then left on to my old street Capers.  Running up the street I ran through two sprinklers and just laughed.  How lucky I was to grow up on a street where we played outside, especially during the summer.  I can still remember our moms hollering at all the kids at dusk that it was time to come home.  For a few moments, running on the sidewalk, I was transported to a Friday or Saturday evening of hide-and-seek and other games with the other neighborhood kids then at 8pm all of us heading home for family tv nights of Incredible Hulk and Dukes of Hazard on Fridays and Love Boat and Fantasy Island on Saturdays. 

I ended up doing about 5.5 miles on a hot morning, but traveled a lot farther in my memories.  Funny how running through sprinklers can take you back to childhood in an instant.

Running Through The Old Neighborhood

Every time I visit my mom in my hometown of Greenville, South Carolina, I try to get in a run through the neighborhood where I spent most of my childhood.  So Friday morning I headed out in the heat and not-so-bad humidity for a quick run.  As I was running the 3.5 miles I realized how I had forgotten how hilly my childhood neighborhood was and how much it had changed.  But yet somehow it was still the same.

Nice to home I thought.....even with the Southern summertime heat.

Sprints, Upper Body & Core

Today was intervals and weights with Cristina at Pura Vida Club.  We started with springs of course!  After a quick warm up, then minute run at 6mph, I did 7, 7.5, 8, 8.5, 9.5mph, and 10mph 30 second sprints with no problem.  During my 10.5mph sprint I felt my right hamstring tighten up.  I decided to go ahead and try 11mph but at 18 seconds into the 30 second sprint my hamstring said no and I quickly bailed off treadmill.  Cristina had planned for me to do box jumps and other leg exercises but did a change of plans on the fly.

Instead we focused on arms and core.  I started with alternating 12 assisted pull-ups and what I can the caterpillar crawl for 15 hands forward then 15 hands back.  I did three sets of each.

Another exercise set was 12 chest presses with crunches on the ball followed by 14 opposite leg and arm lifts in plank.  The plank move looked easy but I quickly found out it is tough really focusing on balance and core strength.  As soon as I was done with three rounds of that set, I told Cristina that I obviously needed to do those because they were tough.

I also 12 chest wide bar pulls with 12 weighted leg kicks.  When Cristina was setting up the weights for the leg move, I said "5 pounds?!?!?!" She said just try it.  Well it was actually 7.5 pounds and I quickly found out why she went light weight.  Balancing on a bent leg with weighted leg bent and off ground, then kick forward extending leg from knee down isn't easy!

Here's a look at those exercises so you can try them too.

With the hamstring flare up I got a little extra stretch time on it.  Yes I give in.  I'm going to Airrosti to get it worked on.

Let's Do Opposites

Yesterday was my usual Monday Kinesis and Pilates session with Erin at Pura Vida Club.  After a jump rope warm-up, Erin said let's do opposites today.  She incorporated the Move Chair with the Kinesis cables.

Here's one of the moves of opposites.  While pressing the chair's pedal down, I did a double arm row.  Working opposites means full body workout.  It may look easy but keep the balance and form are tough.

This was my last session with Erin before my 40th, exactly one week from today.  While we were in the Kinesis room she let me know how proud she was of me for sticking with it for a year.....not quite there but close.  With fitness goals, a lot of folks get frustrated, get busy, get lazy, or just give up.  Not me.  She knew I was determined to see this through and that's exactly what I'm doing.  Sure is nice when someone let's you know he or she is proud of you.  Erin has been so motivating to me through this year.  I'm certainly lucky to have her as a trainer and a friend.  Of course she knows this quest doesn't just end on Tuesday.  I'm going to have to come up with the next challenge to go after.

After we did about 40 minutes of Pilates infused Kinesis we headed in to the Pilates studio for jump board fun.  That's 3 minute series of double and single legs jumps on the reformer.  An example is jump board with feet parallel for one minute, next minute feet in V position, and third minute alternating feet together and wide.  That's 3 minutes with no breaks.  Since we were doing opposites, Pilates was more of a cardio Pilates.

What Is It You Choose Today?

After a tough CrossFit workout Saturday with CrossFit Low Oxygen, I so needed a yoga session yesterday.  Plus I'm super stressed with a lot to do and not enjoy time.  Let's just say the tension in my neck is well a pain in the neck!  The 2pm class at Core Power Yoga Highlands location is a CorePower 1.  It's in a warm room and a little slower than the CorePower 2.  I enjoy it because it is a great chance for me to really focus on form and connecting moves to breath.

As today's class started, the instructor Cara said "What is it you choose today?"  Here we go I thought, that's my keyed in phrase of the class.  Then she said if you choose compassion for yourself at in point in class, feel free to go into Child's Pose.  That would be the first pose starting with a "C" that would stand out to me in class.

Starting the class in Child's Pose, gave me a moment to let it all go and realize I was right where I needed to be.  Spiritually, emotionally, physically, and stress level wise I needed to be in that class.

Child's Pose
Photo courtesy Core Power Yoga

The next "C" pose was Crow.  This is a tough one and extremely challenging for me.  Today was the first time since I started going to Core Power Yoga at least once a week since early May that I could hold the pose.  It wasn't for long but I got it.  Everything just clicked for me and I challenged myself to get Crow Pose.

Crow Pose
Photo courtesy Core Power Yoga

The third "C" pose was Camel.  I can actually do this pose, but because it opens up your heart, I'm often flooded with emotions and sometimes a little dizzy coming out of this pose.  But the clarity that suddenly replaces that overwhelming emotional floodgate is simply cool to me.

Camel Pose
Photo courtesy VeganBodyBuilding.com

So what did I choose today?  I chose compassion, challenge and clarity all wrapped up in a 60 minute yoga class.

CrossFit Low Oxygen

Yesterday I did CrossFit with my friends Melissa and Carl.  Now this wasn't just any CrossFit......this was CrossFit Low Oxygen.  It's located in Frisco, Colorado that is at an elevation of 9,042 feet.  Denver's elevation is 5,280 feet.

The Saturday morning class is full with about 30 folks of all different fitness levels.  Brothers Dave and Brent, both ridiculous fit, lead us through an intense workout that involved 100 reps per exercise, 200 meter runs in between exercises, and unexpected burpee breaks.  Oh how I hate burpees!  When the music went off the signal the burpee break, you could hear the collective UGH! from everyone in the class.

We worked out in groups of three so I did mine with Melissa and Carl.  The 100 reps of each exercise was split up between the teams, how ever you wanted to get to 100.  All three members of group had to do each run....which had a twist.  These were weighted 200 meter runs with medicine balls and sand bags.

We had a few minutes to come up with our game plan of how to get through the W.O.D or Workout of the Day.

We decided to start with pull ups to get the hardest one out of the way first.  Instead of each getting a third of the 100 done in one fail swoop we rotated doing reps of 10 or less.

I really love that on the wall behind the pull up bar is the word, "Breathe."  That's a challenge in and of itself working out at over 9,000 feet!

I used a band to assist me in pull ups.  With some shoulder issues I don't do a lot of pull ups.

Then off on the 200 meter run carrying a medicine ball. Yes, not fun!  We alternated carrying medicine balls and a sandbag during the runs in between each exercise.

For the Medicine Ball Walking Lunges, you had to hold the medicine ball overhead as you lunged.  I went first and decided to go ahead and knock out 34 so I was done.  Melissa and Carl alternated until we hit 100.

We did switch the abs and box steps.  For the Medicine Ball Sit Ups, two people had to do these together.  Sitting on ground with feet touching, both go back to lay on ground with arms overhead, one person has the ball, who then sits up and tosses it over to the other person.  Carl and I started.  I did 20 then Melissa jumped in.  When Carl hit 30, I jumped back in and all three of us alternated from there to hit 100.

For the Sandbag Box Step Ups, with a sandbag on your shoulders, you had to step up on a box then down.  We alternated doing 10-15 reps until we hit 100.

Next was the D-ball Slams.  You start with medicine ball overhead, slam it to the ground, and pick it up a couple of inches from ground when you are in the bottom of the squat.  We alternated doing 10 reps until hitting 100.

For the Sandbag Push Presses, you start in a mini squat, elbows out in front of you, holding sandbag at shoulder level then press up to full extension.  We alternated doing 10 reps each until we hit 100.

Finishing the last run was a fabulous way to complete a tough Saturday morning workout.

Post-workout Pic at CrossFit Low Oxygen

Of course I was exercising and filming. So here are some clips from the CrossFit Low Oxygen W.O.D. on Saturday, June 23, 2012.

Constant Climber, Renegade Rows....Great Weight Intervals

Yesterday was intervals and weights with Cristina.  I usually workout with Cristina on Thursdays but had to change because of a lunch meeting this week.  In the session I hit the ground running....literally.  After quick warm up it was into sprints.  These are 30 seconds on, 30 seconds off at 6, 6.5, 7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, and 11mph.  I was really pumped that I only did 30 second rest before the 11mph sprint.  Sometime I'll take 40-45 second before that one.

I didn't get much of a break before hitting the Constant Climber machine to do oblique pull downs for 40 seconds on each side.  These were paired with 10 box squats on each leg.

Then to renegade rows and what I'll call weighted side hops.  The second one is actually to help me with form.  With lunges I tend to turn my toes in slightly instead of pointing toes straight ahead, so these hops are suppose to help hip flexors fire better so I don't turn in.  Those rows are tough to do with weights that roll!  I did 20 renegade rows (alternating 10 on each side) and 10 weighted side hops on each leg.

One other set was biceps and triceps.  As Cristina said when I did a drop set to exhaustion on biceps, "Your biceps need a little love"....in other words they need a lot of work to be ripped!  Those alternated with overhead tricep push downs, which I actually went up on weight with each set.  Got to do 12 of each for the three sets, until the last set of biceps when Cristina dropped the weight and made me keep going with bicep curls to exhaustion.

With the exercise pairs, you do both exercises for 3 sets with minimal rest between sets.

Here's a quick look at how to do the exercises.  Have fun!

Great Stretch With Foam Roller Twist

Today I was my usual Kinesis and Pilates session with Erin at Pura Vida Club.  In between my schedule and her vacation, it's been a month since we've had a session.  I was psyched to get back into my normal Monday routine.

We definitely jumped back into with lots of cable work and intervals in Kinesis.  In Pilates we spent a lot of time on the reformer doing everything from the Pilates Hundred to lots of hip and leg work.

Since I do a good amount of cardio my hamstrings, IT bands, and hip flexors tend to be tight, so Erin had me do this great stretch on the foam roller.  I'm definitely adding it in to my at-home stretches.

Here's Erin explaining how to do the stretch.

Mountain Biking With Backcountry Babes

Friday I did a mountain biking clinic in Breckenridge with Backcountry Babes.  They are holding a women's clinic July 7-8 and I got a mini-lesson as I shot an upcoming Explore Colorado segment.  I learned so much in just a couple of hours.

We started on grass, then went on a mini course, then off on a trail.  It was such a fun afternoon of learning and riding.

Lots of Lunges

Last Thursday was intervals and weights with Cristina at Pura Vida Club.  Instead of coaching me through and time watching, Cristina ran the sprints with me.  I love it when a trainer jumps in and does some of the exercises with me.  We did 30 second on, 30 seconds off at 7, 7.5, 8, 8.5, 9, 9.5, 10, and 10.5 mph. Then off to do some weight sets including the constant climb machine.  Never done that one...and certainly felt it through the weekend.  I think Cristina was on a lunge kick Thursday because I certainly had to do a ton!

Here are some the exercises including:  Lunges with ViPR Twist, Side Lunges with Weights, Constant Climber, and Bosu Lunges with Overhead Press.

Have fun trying these at the gym!

Race To The Mat...To Let It Go

Apparently yoga is therapy, or at least for me it is.  I went to a different Core Power Yoga location today. I was going to take a noon class but wasn't able to get out of work in time.  When I checked the CPY website I found a 3:30pm Core Power 1 class.  Perfect for me today!

As we started class, the instructor Jessi was talking about racing to the mat as a metaphor to life.  That's definitely me.  Yes I race to yoga so I can have a moment to breathe, relax, recharge, and renew.  Kind of ironic but that's the way it works for me.

A few minutes later she said breathe in and then as you breathe out, let it go.  As I put the two simple lines together in my head and focused on those during the class I found the heart of why I enjoy Core Power Yoga.  Yes I race to the mat just so I can let it go.  

I'd originally started going to increase flexibility and use it as a supplemental workout to my other cardio and strength workouts.  What I've found is that no classes are the same and that the classes are not just a physical workout for me but also an emotional and in a sense spiritual moment for me as I ponder over thoughts and ideas.

In a couple of the classes and in the mine today, instructors have said when we're in an inverted position about how those positions can give you a different perspective.  It's so true.  As I walk out of each class I have a different perspective on something going on in my life.

So like today, I go to yoga to get a new perspective and challenge myself through the postures in a hot room. It really is detoxing and yet renewing at the same time as you sweat through the postures.  In the 60 minutes of class, something changes and there's some sort of different perspective at the end.

Yes, I race to the mat....to let it go. 

  

Casting A Line On The Roaring Fork

Yesterday was a fly fishing excursion with Outside in Aspen.  I had a blast fly fishing the Roaring Fork River with Aspen Outfitting.  We did do plenty of climbing up and down the river banks as we went for great fishing spots on the river.

I had a blast casting a line trying to hook some big trout.

After that I spent some time walking around Aspen with friends.

Intervals & 2 Sets Weights

Thursday was my intervals and weights training session with Cristina at Pura Vida Club.  I went in really tired but was still able to push in the workout.  I started with sprints at 7.0 mph and increased .5 mph with each sprint.  These were 30 seconds on and 30 seconds off the treadmill.  Because I was tired I only went to 10.0 mph.  During sprints we laughed because with my crazy schedule, workouts are my therapy!

Then it was in to weights.  Cristina had me do exercises in sets.  Some counts were 12 and some were 6 depending on the move.

One set of 12 was lunges with row.  That was followed with ViPR push ups.  These were 6 on each side of putting one hand on the ViPR and other on the floor for push ups.

Another set was triceps pull downs with side lunge for 12 followed by Bosa Ball leg lifts of 6 on each side.

Here are the great gym moves.

Get 'Er Done Intervals

Yesterday I had a one hour intervals and weights session with Cristina at Pura Vida Club.  I text Cristina right before session asking if we were going outside.  YES! I got back.  Ok here we go I thought - one hour of sprints, hops, lunges, shuffles, and other moves that made me tweet out afterward that the new name of my sessions with Cristina are officially called "kick Jen's booty hour."

We did start indoors for sprints.  I'm better at sprints on treadmill so I can watch speed and time.  So after a quick warm up, I was off and running sprints at 6.5, 7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, and 11mph.  I did 30 seconds at each miles per hour then 30 seconds off before going on to the faster speed.

After sprints, we headed outside for some top of the parking garage fun.  First up was set of lunges with ViPR row and shuffles with Cristina adding resistance to the band that was around my waist.  I did 10 lunges with 20 swings and 10 shuffles each side for three sets.

Another series was leg hops over small hurtles and bicep curls.  I did 10 hops then straight in to 12 bicep curls for three sets.

The toughest one for me was the lift of a 24 pound ViPR.  That was followed by jumps over a small hurtle.    Cristina had me do 4 lifts of the ViPR (using 4 small lifts up and down) then 10 jumps.

Here's a look at some of the intervals.

Push It With Intervals & Weights

Today was one hour of intervals and weights with Cristina at Pura Vida Club.  Which really means one hour of push me to the max.  I went in full of energy and ready to rock after a great day of work and 45 minutes of running around scrambling to get a few errands done.  We hit it right away with sprints after a warm up.  That meant 30 seconds running on treadmill at 6, 6.5, 7, 7.5, 8, 8.5, 9, 9.5, 10, and 10.5 miles per hour with 30 second breaks in between.

After sprints, it was some arm work, several intervals with VIPR, squats with 85 pound barbell, more arms including TRX moves of pull ups and triceps extensions.  All weights were three sets of 12.  All intervals were 30 seconds with short rest in between.  Goal with intervals is 30 seconds on, 30 seconds off like Cristina has me do with sprints.

Here are a few of the exercises so you can see how to do them if you want to try them out!

Let Go

I needed a yoga class after my Mt. Yale 14er climb Saturday.  So my friend Heather and her friend Logan said they were taking the 2pm Core Power Yoga class at the Highland studio yesterday.  It was an intro to hot yoga class, which meant the room was a little cooler than the other Core Power classes I'd taken and was perfect for me to stretch, re-center, realign, and find balance.

Sitting in child's pose to start class, the instructor Holly said on the inhale think "let"....and on the exhale think "go."  Two simple words that have significant meaning.  Think about it.  How many times in your life have you just had to let go?  Lord knows I've had to do it over and over and over again.  From letting go of some doozies of boyfriends (good ones too) to letting go of the security of a place you call home to tackle the next adventure in a new town, to saying good-bye and letting go to someone for the last time as they pass on to Heaven, those five simple letters carry so much emotion.

Sometimes it's simple, but more often than not, it's a tough journey.  Workouts are journeys.  Some are fast and furious, some short and sweet, some are attaining a goal, while others are flowing and stir something in your soul. That's what this yoga class did to me.

Ironically, I had let go moments on Saturday during the hike.  As I was hiking Mt Yale and was on the rocky terrain above treeline, slowly working my way to the top, with the changing weather I had a moment of maybe today isn't my day to make 14,000' and I should just let it go. But as soon as I thought that, I saw a friend running back to me who wasn't going to let me hike it alone.  I had to let go and give him my pack - something that was very difficult for this...yes I'll admit....sometimes very stubborn person. Above 14,000' as we were less than 150 feet from the highest point on the summit, I had to let go again.  In a moment of panic and being extremely cold in a snow squall I had to let go and admit my vulnerability, something I'm not exactly the best at doing...okay I'm horrible at it.  I had to admit to myself that I wasn't as tough as I thought I was and rely on the emotional and physical strength of several friends stronger than me in the moment to get me out of a dangerous situation.  You can't reach success if you don't try.  Sometimes you'll fail, sometimes the path and dream changes, and sometime you succeed with flying colors.  Although I was less than 150 feet from my goal of 14,196' I had to change the path because the weather forced me to.  Ironic isn't?

During the class my mind wandered to other moments of letting go - dancing in the rain, singing like no one is around (my Good Day Colorado co-workers will tell you I do that on a very regular basis), to laughing and giggling as my friend Heather and I did during one moment in the class.  Life is full of let go moments.  This class was 60 minutes to let go of whatever was weighing heavy on your mind and heart, sadness, and anything that might be holding you back.  Funny that today when I was running through Whole Foods after my Kinesis and Pilates workout, that I saw a card with this Zen saying: "Leap and the net will appear."

Yes I'm taking note of the signs as I did when my brother and I let go of our dad almost two years ago spreading his ashes out into the wind at Pretty Place, right on the South Carolina-North Carolina line.  As we did, the ashes floated and sailed carried by the wind.  A small change in the breeze brought a little of the ashes back to my brother and I as we stood on the cliff.    My mom said as she watched it - it was my dad giving us one last hug and kiss as we let him go to soar in the beauty of mountains in a place that is like a Heaven on Earth.  There truly is beauty, peace and strength as you let go.

Climbing Mt. Yale...In Sun, Wind, Snow, & Hail

Yesterday I set out to climb my first 14er (peak of 14,000 feet or higher) of the year, my first of the Collegiate Peaks in the Sawatch Range, and my 5th 14er.  There are 54 in Colorado.   This is my short version because I'm doing a longer version of the hike for my website Swept Away with Jennifer Broome.  Look for that soon.

According to 14ers.com Yale is 14,196' in elevation.  We were hiking the Southwest Trail that starts at 9,900' elevation.  That means a 9.5 mile round trip hike with a 4,296' elevation change.

The weather was looking iffy but we had a big group of some co-workers and friends and all wanted to give it a go.  So off we went at 7:22am - 14 of us and 3 dogs.  Within the the first 15 minutes our big group split as Amanda (the only other girl), Pete, Josh, and two dogs were hiking at a slower pace.  

That meant I was trying to hang with a group of 10 guys.  There were two 14er first timers in my group.  There were also several very seasoned hikers/climbers:  Chris leading the group, Sean who was the first cancer survivor to summit Everest, Sean's buddy Ryan, and Scott who hikes a lot.  This is my second 14er with Chris (did first 14er of Quandary with him) and third 14er with Scott (did Grays and Torreys with him).  We were going at a pretty good pace up the first big incline that you hit right off the bat, winding through the trees, tromping through snow, traversing logs across streams, and climbing higher and higher with sunshine changing to intermittent light snow showers.

As we started hiking out of the trees, getting above treeline, I started getting behind the guys by a few minutes because I was taking video (of course!).  I felt that if I could keep the guys in sight then I'd be okay.  I caught up to them as they were gearing up with additional winter gear because the wind and snow started picking up.  I'd been fine without gloves to that point but my hands were getting cold so put on my glove liners along with fleece pullover and wind shell.  As I was gearing up at 9:35am, the guys started to hike again.  My friends Jeremy and Jeremy offered to wait but I said go on because they had already been sitting and getting cold.  After gearing up myself and eating a GU packet, I started hiking again but went about 10 minutes and realized I needed my heavier gloves.  

So I trudged along, hoping the guys slow down some so I can catch up, and I got deep conversation with God about please just let me make it and really telling myself if the trail and weather got to treacherous then I would be smart, stop, and wait for the guys to come back down.  That's about the point when I looked up and saw my friend Sean running back to me.  He wanted to make sure I was okay and didn't want me hiking the rocky trail that was getting steeper by myself given the wintry conditions.  It took three times of Sean asking me to take my pack and I finally gave in.  That meant he was carrying mine and his....I justified it in my head that it was okay because he's training to take a group of cancer survivors up Kilimanjaro in July with Cancer Climber Association.  As we climbed another group coming down said we were about 15 minutes behind the group of guys.  As we're hiking I start noticing that my brain is working but as I'm talking either the words just don't come out or it sounded like I'd had a few too many.  That's altitude.  It also affected my stomach and the desire for any food went out the window.  That's definitely not good on a climb.  There were also plenty of moments of feeling like your heart is pumping up in your throat or going to burst as you gasp for air with less and less oxygen.

The guys going for Yale summit.

As Sean and I got to ridge line at 13,900' we had sunshine....but not for long.  

Sean took me around the side to ascend high.  But it meant I had to hug a rock and climb up through a crevasse with nothing but snow covered rocks extending below.  I have a fear of highs and this was incredibly tough for me.  I did it but but as we were making our way higher on the ridge line toward the final summit, the snow squall hit.  At this point, very shaken and extremely cold, I had what I'll just call my freak out on the mountain.  I was literally trembling out of fear and cold.  I made a decision I didn't want to have to make.  I was over 14,000' but with the near whiteout conditions my summit window to go the approximate last 150 feet or little less up had closed.  So Sean and I hiked back just a little bit so I could be in a semi-sheltered spot and he went forward to meet the other guys.  As he started solo, we saw the group getting closer to us.  There was no more waiting, it was time to go down and down in a hurry. 

The guys hiking back from summit in near whiteout conditions.

Smiling in the blowing snow...shortly after my freak out moment. 

My friend Scott helped me down as Sean and his friend Ryan had to get Sean's dog Maya down one area that was a little too sketchy for her.  As we climbed back to about 13,500' feet, we had a small break in the snow.  I took that as moment to re-center and get a Zen moment on a boulder.  We were there no more than 5 minutes before we had to move again as the next squall was moving in.  

As we got back to about 12,500' we saw the other three and two dogs.  They were doing great just going slow.  They were going to try to make an attempt at the top.  As we got back to about 11,200' we had hail - just another weather element to throw into the mix!

In total it took the first group about 9 hours to do the hike with the weather conditions.  For the second group it was even longer.  But finishing it made the challenge worth it.  I'm certainly thankful to have friend to help get me through even in the worst weather conditions.   

Intervals & Weights

Thursday was a one hour session with Cristina of intervals and weights.  It was my first push hard workout since tweaking my back and taking two full days off.  I started with sprints of 30 seconds running, 30 seconds off of treadmill.  I did 6, 6.5, 7, 7.5, 8, 8.5 and 9mph sprints.  The goal was to push but not go all out and if back hurt at all stop.  I did fine.  Then she shifted me over to alternating assisted pull ups and lunge step ups.  From there it was on to triceps pulls and weighted leg side lifts.  I really liked alternating upper and lower body in exercise pairs.  Here's that set of exercises.

Next it was on to biceps then a few things with the ViPR.  One of those moves I felt my back so had to modify slightly the alternating swing ViPR squat to overhead press to other side.  It's a move that I've done before with a swing squat, lift, and hop but didn't do the hop because of back.  Last was stretching and I was done for the day.

It was nice to push but not over do it!