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.

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.

Father's Day Run

Father's Day is one of the hardest days of the year for me.  Last time I saw my dad before he passed was Father's Day two years ago.  So after tears after waking up, I did something I hadn't done in a long time - run for coffee.  I used to do it all the time when I worked a night shift.

Runs are therapeutic for me and this one certainly was.  I just went about 3 miles on the Cherry Creek Bike Path.  It was a warm and sunny morning so the path was busy with folks running, walking, and biking.

Even though it was crowded I was still able to get lost in my tunes and use the time to think through some things.  Luckily I had a very busy day ahead of me with plans to head back to Keystone for the rest of the TBEX conference.  As I was running I thought how my dad would want me to keep moving forward....one step at a time, remembering that nothing happens overnight and with hard work the good things will come.

Still miss him dearly but know he's with me every step of the way, even running down the bike path.

National Running Day

Wednesday was National Running Day so instead of heading to the gym, I hit the trail at Wash Park.  As I was changing I realized I had forgotten socks.  Oh well I thought and decided to go run sockless.

With tunes going I had a great first lap.  There is some construction and restoration at the park which forces you to get off the trail at a few spots.  Navigating trail and off-trail made me feel like I was running cross country in high school again.

As I was running second and third lap I had to do a little work and emails because of the stormy weather that was coming later that day.  Yes I was running and watching clouds build, emailing and tweeting along the way for about 7.5 miles.

Too Beautiful Not To Run

I was going to take a rest/recovery day yesterday since I had a noon haircut and highlights at Posh Salon.  Waffling between doing a couple of errands and running at Wash Park....the run won.  It was just too beautiful of a day not to enjoy a little time outside.

So off I went on an easy 30 minute run before my hair appointment.  Wish I could have gone longer but that was all the time I had.

So much for the rest day!  Running in the park was way more fun.

I also got in some stretching for my hamstring - yes it's still bothering me - and enjoyed a nice 30 minute walk with my dog.

How A 3-4 Miler Turned Into 8

Just going to call myself out right now....I went over double what I'd plan to run/hike because I got caught up in scenery, accidentally went off trail and had to go down a mountain bike trail, and paying for not taking enough water. It's okay to laugh at me right now.  I've already laughed at myself.

So here's the story of my workout adventure.  I was at Matthews Winters Park for a shoot today.  Since I hadn't run the trails, I took along my workout gear.  I glanced at the trail map thinking I'll just do a 45 minute out and back to get in 3-4 miles.

Off I go on the Village Walk then Red Rocks Trail.  The trail is easy to navigate with some rocky spots.  There's not much shade though.

I got to a spot with an amazing view.  It was place where hiking and biking trails convergence.  So captivated by the view, of course I headed out on the cliff the started down.  Well that was my mistake.

While navigating where the trail was I realized I had gotten on the mountain bike trail going down the hill.  So I decided to go all in and just side step and step and slide my way down the rocky terrain.

When I hit the road and end of the Red Rocks Trail, I decided to keep going since I was so close to the Red Rocks Amphitheater.  Plus I figured they would have water fountains where I could re-fill my water bottle.

I approached the amphitheater on the backside.  There was one spot where I ventured up through the rocks then kept going on the road down to the Trading Post then back up to the stairs that just seemed to keep going and going.  Up I went to the top of the amphitheater.

Unfortunately for me there's a lot of construction so the Visitor Center wasn't open and water fountains weren't working. Time to ration the water I had left and head back.

On the way back I stayed on the right trail and realized how I made my mountain bike plunge trail mistake.

The alternative mountain bike route is on the left.  Should have stayed on trail to right.

Did a little more hiking than running on the way back but covered 8 miles....way more than the 3-4 miles I'd planned to do.  Oh well, sometimes you just have to get lost in the setting and just go.

Running the Rock

Today I ran the Rock in Castle Rock.  Guess I should say I ran up, around the top, down, around the base, back up, around the top again, and down.  I've certainly seen the Rock from the highway but never hiked or run it.

So today I had to drive to Castle Rock and decided running the Rock was going to be my workout for the day.  I really enjoyed watching the clouds roll and winds pick up as I went up, down, and around the Rock.  If you do it once around the distance is 1.4 miles.

I ran the .5 miles up the John Emerson Summit first, then did the .2 miles around the Rock, then back down the half mile trail, then around the Paul Hill trail, including the climb on the other side of the Rock that leads you back up to the top, then the .2 miles at the top again, and back down.  Total for me was 2.6 miles going from a starting elevation of 6,220' and peaking at 6,590'.

The Summit Trail

View from the top

Loop around the top

On Paul Hill Trail

Close to the top

That's Pikes Peak in the distance

I really enjoyed the solo time and running somewhere new.  Now to spend some time with my foam roller!

Parking Garage Intervals

Thursday I did a high intensity intervals workout with Cristina.  But this time we headed out to the parking garage instead of inside at Pura Vida Club.  Since I'm still dealing with a pulled hamstring, Cristina said no sprints until it's better.  That does not mean the intervals are any less intense.  Using a giant rubber band and the ViPR, Cristina managed to once again kick my butt.  But in this workout I not only had my own resistance to use, Cristina pulled on the band in opposite direction as I tried to run and shuffle the other way.  Each interval was done for 30 seconds with 30 second rest.  Each pair of intervals was done for 3 rounds.

First up was what I call band hops.  I did fast small hops side to side inside of the band with Cristina pull band the other way.  We did three rounds of those on each side.

Next was what I call the sled pull and ViPR slams.  I put the band around my waist and ran forward pulling Christina, who was pulling in the opposite direction.

For the ViPR slams, I slammed the ViPR down as hard as I could in a lunge position then quickly shifted over to other side.

The next pair of intervals was band shuffle runs and ViPR put downs.

Next up band shuffle runs.  I put band around waist and shuffled with left lead for 30 seconds then back with right lead for 30 seconds while Cristina pulled band in opposition direction.

In the ViPR put downs the goal is to get the end of the ViPR as close as you can to the ground and you quickly move forward and backward.  I did the left arm for 30 seconds then right arm for 30 seconds.  On these I need to work on getting closer to ground.

Here's video of band hops, ViPR slams and ViPR put downs.  The ViPR is a weighted tube.

Trekking Across Dinosaur Ridge

After a shoot at Dinosaur Ridge, I decided instead of heading over to Red Rocks that I was going to run/hike the Dakota Ridge Trail.  Erin from Dinosaur Ridge said the views are spectacular...but watch for rattlesnakes.  Now that's a different run for me - run and watch for rattlers!  So I parked my car at the gate entrance of Dinosaur Ridge and started running up the road to the trailhead.

Right at the trailhead I noticed a mountain biker and decided to let him make it down the last switchback before I headed up.  I asked him if he had seen any snakes.  Just one he said, then commented on how early it is to see them.  Great.  Blame snakes coming out early on the weather!  He told me where it was and I had so ground to cover before getting close to the snake spotted zone.

I jumped on trail and started the climb up to the ridge line.  I quickly noticed the ever-changing terrain and constant rolling of this ridge.

It wasn't long before I got the great views of Red Rocks, Morrison, Golden, and even Denver.

There were a couple of spots that I just had to stop and soak up the scenery of the Foothills, jagged rocks, petrified trees, and the trail that lies ahead.  I kept going through the trail that does turn into a single track trail through rocks and boulders in a few points.

I asked a few other folks if they'd seen any snake.  All said no until two women said yes and that it was about 30 minutes down trail in the ravine.  There was a guy hiking a little ways behind me so at least I knew if I did run into a rattler there would be someone not too far behind.  About 10 minutes after I ran into the women a guy was running the other way and said he didn't see the snake.  So feeling a little better I kept going, but still slower than I normally would as I was keeping an eye out for rattlesnakes as I traversed the ridge line.

As I got closer to the ravine, a guy named Jason was on the home stretch of his run and took the raven and uphill to next ridge peak with me.  Actually nice to have someone to chat with for a bit on my run/hike. I hit my turn around point and was able to take the trail back at a faster pace since I wasn't so scared to run into a snake but still had to go back through some tough terrain.

 
It took me 45 minutes to get all the way back to my car, including a couple of stops to take a few pictures.  The Dakota Ridge Trail is 2.2 miles and add the distance to and from my car to trailhead and it was close to 3 miles each way.

It's a great run or hike.  Make sure you take water, wear sunscreen, and watch for snakes!

The Park People On A Run

Instead of just checking out into a world of solitude, which I do sometimes on runs especially on a loop at a park, I decided to really look at the people I passed and those that passed my.  Sometimes you just have to wonder what's their story.

As I sat down on the park bench to write today's blog, a woman with a floppy hat walking a blond labradooble and miniature pincher with a pink vest on walked by.  In a strange way, she kind of reminded me of the man in the big yellow hat from Curious George.  I'm a very curious person so a natural connection for me to make.

Off I went on a 5.2 mile run (two loops) at Wash Park.  Shortly after I'd started into my run this guy with a beer belly comes flying by and passes me.  He just kept chugging along.  He's one of those that doesn't look like a runner but can move.  And yes, frustrates me that he could just huff and puff along and still be faster than me.  So that started my run of what's their story.  He just one of those characters you see at the park.

Some of the other cast of characters at the park today:

The two ladies briskly walking in jeans and tennis shoes that were so into a deep conversation that they didn't realize they were taking up the entire path.

The chick with the ripped abs running so fast her dog was having a hard time keep up.

The pencil thin tall guy running short strides that I passed several times because he was running the opposite direction.

The guy that almost ran into a sign pole because he wasn't paying attention to where he was going.

The girl running on the other side of the street that I raced to get up the incline without her knowing it.  She was ahead of me to begin with. I caught and beat her.

The guy in a long sleeve black t-shirt that passed me from the opposite direction as he was just bookin' it. 

There were the sprinters, the joggers, the run/walkers, and walkers on the path. Oh and the geese.

There were the dog walkers, the college kids stretched out on blankets studying in the sunshine, the landscape workers with their small coolers taking a lunch break in the shade, the way out of shape group of tennis players on the courts, the ridiculously fit guy rollerblading with poles who's obviously is training for something, and the cyclists zooming around the park looking like they're in a race.  The ones that impress the most are the ladies running and pushing joggers or strollers.  That's tough to do.

Then there's me. The chick running at a steady pace of about 9 minute miles, soaking up the gorgeous day, letting my mind wander, people watching, and smiling when I caught myself singing out loud to Jason Aldean's "Relentless."  Guess that's a fitting song since I picked up the pace in the last half mile to almost a sprint in the last quarter mile.  Always finish strong!

Why I Love Walks in the Park

It's windy, but sunny and warm in Denver today.  So the perfect day to head to my favorite park, Wash Park.  I got in a 2.5 mile run then my friend Natalie Tysdal, who works with me at Fox 31/CW 2 joined me.  We walked for about 3 miles and just had the best time.  When you walk and talk with friends, the time just flies.

I use my runs to clear my head, brainstorm ideas, and work through projects.  Usually my run time is just me and my iPod pounding the pavement one step at a time.  It's my check-out time.

Yes I'm a runner, but I'm also a walker.  My mom has always been a big walker.  One of my favorite things to with her is a post dinner walk around the neighborhood.  So walking with friends is a shear delight for me.  Just like today, some of my best conversations have happened on walks.  Here's why - when you are walking and chatting you lose the distractions of everything else.  It's truly one-on-one time.  That is precious time to me spent with friends.

So my advice - give a gift to a friend and yourself.  Make a walk date instead of happy hour, lunch, or dinner.  It's a gift because you're doing something good for yourself and giving the precious gift of time together.

Later this afternoon, when I should have been working on taxes, I couldn't pass up taking my dog for a walk in the park.  It was windy but with temperatures in the low 70s for the first time since October 31st, I just couldn't pass up getting in another mile in the park.  

Running in the Desert

Running in the desert....sounds like a rock song, right?  As I was heading out of the JW Marriott Desert Springs for a run this morning, I asked one of the guys where I should go.  He immediately said go across the street and run to Desert Willow and back to 2 miles or around the Desert Springs for 3.8 miles.

Barely got out the door and was already snapping pictures of the pink flamingos on the property.

After crossing the street to head to Desert Willow, the terrain gets more desert looking with the golf course looking like an oasis.  It was 52 degrees as I started the run and the bunnies were hopping everywhere.  As I took a picture of three bunnies, a fourth one came hopping by.

I really enjoyed the solitude and peacefulness of running alongside the golf course before it got busy with golfers.

So up and back I went to Desert Willow then decided to keep running and started around the Desert Springs.  I was on a couple of main roads going the 3.8 miles around.  There was one spot that just stopped me in my running tracks.  

I just loved the beauty of the golf course, trees, and reflection of trees in the pond.  I cruised around and added a little more distance to make the 6 miles.  

Since I was also traveling today, I was so glad I got the run in first thing in the morning.  As I got in line at the Starbucks in the resort, I smiled remembering the many days in San Antonio I ran to Starbucks for coffee.  I'd get up, do my run and end at a Starbucks that was a quarter of a mile away from where I lived.  It was incentive to run and I got a nice cool down walk with coffee.  It's been awhile since I ran for coffee and so fitting for me today with a great run in an incredible setting of an oasis in the desert.

Running Stairs With Weights

I do not like running stairs....and I especially do not like running stairs holding weights.  But when you do it carrying an 8 pound weight in each hand, it's really good motivation to not gain any weight!

Yesterday I had my weekly Pilates and Kinesis session with Erin at Pura Vida Club.  As part of my 30 minute Kinesis session, she had me run four flights of stairs with 8 pound weight in each hand.  I didn't have to do this just once.  There were three rounds in between other exercises.

But it's not just carrying the weights while going up and down the stairs.  I had to carry the weights in a bicep curl halfway position.  Erin had me focus on elbows by side, weights in fronts, not holding them with arms down or allowing my elbows to drop behind me.

Here's correct form:

Good Form

Here's bad form:

Bad Form

Here's the run in motion:

Give it a try.  You heart is going to be pumping and you'll be out of breath.  This is an advanced move.  If you are comfortable running stairs, start with light weight and work your way up.

Have fun huffing and puffing up the stairs!

Windy Workout At The Park

Today I headed over to my favorite park in Denver, Wash Park.  I didn't get there until mid-afternoon because I'd dived into some projects I needed to work out.

By the time I got there the winds had already started picking up so it turned into a warm, windy workout for me.  The park was absolutely packed!  I loved seeing so many walkers, runners, cyclists, and even in line skaters and tennis players.  It's just fun to people watch as you go around the park loop.  The most unusual thing I saw was a group jousting with metal helmets on but no body armor.  The cutest was a spotted puppy that was trying to figure out how to walk on leash but got completely tangled up in it's owners feet.

I ran the first lap, getting in the 2.6 mile loop.  My knees were a little achy today and my left toes were really hurting but I still made it around.  Decided to power walk a second loop so I could just enjoy the 65 degree weather, the wind, the park, and the people.

Run in the Park

I didn't have much time but so needed to get in a run.  I needed a clear my head, de-stress kind of run.  I managed to take advantage of a beautiful day and get in a quick run in between work and my haircut and highlights appointment.

I had a great 2.6 mile run at Wash Park.  Wish I could have stayed in the park longer but that was all I had time for.