Race Recap: Mile High United Way Turkey Trot (round 3)

We've started decorating for Christmas but I haven't quite wrapped up Thanksgiving. And I wonder how many times I can write a recap about the same race. I guess as many times as I run it, right?

We celebrated our third Thanksgiving in Denver and ran our third Mile High United Way Turkey Trot just a few blocks from our house in Wash Park with about 10,000 other people. The past two years we've had pretty great weather for Thanksgiving, this year we weren't as fortunate. It was about 25 degrees when the race started at 10:15am, snowing and windy and the roads were pretty slick.

During our warm-up run down to the start line we had an opportunity to get our bearings on the slick, snow-covered roads. We were pretty surprised by how much snow was on the roads since the race organizers had sent out an email the night before recognizing the weather conditions and announcing they would be working to keep the course clear. While it was a bit disappointing, that's how it goes when you race in the winter and you just have to be a bit more careful. (Tip 1: stay clear of painted lines and markings on the roadway - they're slicker than the pavement.)

Not only does this race bring out a lot of runners and walkers, but many people in the neighborhood typically spectate, creating parties on their front lawns and bands on front porches. The crowd was smaller, but there were a few diehards out there with music, which was much appreciated as we were being pelted by snow and wind!

With my family in town for the holiday they all bundled up and came out to cheer for us, which was a huge treat since we don't have any family in Colorado to support us at races. You can't help but find the effort to smile through the snow when your niece and nephew have their hands out for a big high five! The four mile course boarders the park before doing a partial loop within it, so we were able to see them twice. I am thankful they came out for us!








Woody finished with his fastest time yet for this race, I finished with my slowest. But I'm okay with that because I still got out there, put in a good effort and didn't fall! (Tip 2: Oiselle's new Power Stretch Mittens will keep your hands warm & toasty!)

I met up with Woody at the Great Divide beer garden and we picked up a great, if not somewhat random, selection of goodies at the post-race expo including LED lightbulbs, Silk Almond Milk and this year's pint glass. Then we hurried home and almost froze on the way as we started to cool down again. Thankfully there was hot coffee waiting for us!





This was my last race of the year which means I need to start thinking earnestly about 2016. I'd love recommendations for your favorite 5k's to 10-mile races.

Do your Thanksgiving traditions include a Turkey Trot? * Do you have any races still this year?

Summer Smoothies

Saturday morning was an early wake up call - earlier than most Saturday mornings - and it didn't even involve a race! Instead I headed to our local CBS affiliate here in Denver to accompany my co-worker and friend, Andrea, along with an incredibly impressive college junior, Nadeen, who is a Greenhouse Scholar, to talk about the organization and Venus de Miles, which is happening next Saturday in Longmont (there's still time to register - or volunteer!)!

After some early morning fun with these lovely ladies in the studio, Andrea and I took a foot tour of Downtown Denver to burn off some nervous energy and work up a little sweat! 

I'm usually a solo runner but these past two weekends I've switched it up a bit. Its been a nice change to have someone there to push me as I'm coming back from my latest injury. It's mostly a mental wall I'm dealing with right now but I can't give in as easily when I'm running with someone else! 

As soon as I got home I was in front of our fridge pulling out ingredients for an ice cold smoothie. As often as possible this summer I've been enjoying green smoothies. My mornings are rushed, my commute is long, and I tend to fall out of the habit once the weather turns cooler, so every chance I get I'm blending up some goodness.

There's just something about a smoothie that is ultra satisfying on a hot day after a tough workout. I sometimes pair it with a handful of nuts if I need a little crunch, but other than that, it can be the perfect post-workout meal.

Of course, I'm a huge fan of the green smoothie and have found that Trader Joe's Power Blend works wonders. For some reason it seems to blend more easily than spinach alone, so it's been my go-to this summer.

If you're still on the summer smoothie kick, or are looking for a few new ideas, I'd love to help you out. These are two of the "recipes" I've been going to often this summer. 

The fine print: I don't really have any hard & true recipes, aside from the initial amount of liquid - I just eyeball it and see where it takes me. That said, most of the time I seem to end up with about 12 ounces. Also, I only use frozen fruit. This way I don't have to worry about adding ice, which makes it cold but doesn't really help the consistency.

Tropical Greens

• Banana
• Mango
• Pineapple
• Pear
• Avocado
• Power Greens (ripped/chopped into smaller pieces)
• Almond Milk
• Coconut Water
• Plant Protein Powder (I used Whole Food's Plant-Based Fit Protein, Vanilla-Cinnamon)
• Ground Flax Seed

Sometimes I have to add a little bit of water to get the consistency right, but only a tiny bit at a time because you can't go back!

Chocolate Covered Summer Green Smoothie

• Banana
• Strawberries
• Cherries
• Power Greens
• Almond Milk
• Coconut Water
• Chocolate Pant Protein Powder (I use Chocolate Vega Protein & Greens)
• Ground Flax Seed

Greek yogurt used to be a staple ingredient in all of my smoothies, and when we moved to a mostly vegan diet I was worried that they wouldn't have the same creaminess as they used to. Thankfully I've found that as long as I keep banana in the recipe and don't use too much liquid, then it works out perfectly! 

What are some of your go-to smoothie ingredients? * Do you eat differently in warm months compared to cold months? * How do you make sure to get a healthy breakfast during the week?

You can find a few of my other smoothie recipes here, here, and here!

*Update: In the original version I accidentally listed coconut milk as an ingredient when it should have been coconut water. Sorry about that!*

Race Recap: Colfax Marathon Relay

Sunday was the 10th annual Colfax Marathon. While that's the name of the race, it doesn't come close to covering the massive event which starts on Saturday with a 5k followed by the marathon, marathon relay, half marathon, and 10 miler on Sunday. Across the various races, the routes extend from Aurora east of downtown to Lakewood out west. 

I ran the marathon relay with a team of fellow Oiselle runners - Laura, Kasey, and Lindsay, plus honorary bird, Lisa. It was a pretty fantastic morning and went much better than I expected.

Waiting for Lisa - our first runner - at Mile High Stadium

I hardly slept a wink Saturday night. The nerves had hold of me. After not running for more than two weeks with a virus that just wouldn't let go, I spent last week desperately trying to get back into shape. I've been working hard this year to build up my mileage and speed, in smart and manageable ways, with this relay - my first race of the year - and Monday's BolderBOULDER in my sights. And it had all been going really well until I got sick and everything came to a halt. 

Once I started running again I kept running. I ran every day last week. Which I realized on Saturday, when I struggled through a four-miler, probably was not the smartest idea. 

But I had the heavy weight of self-imposed pressure on my shoulders to not let my team down. This was my first relay; four other people were counting on me to not sleep through my alarm (which thankfully I've never done before), be ready for Lindsay for the hand-off, and finish my leg of the race - the last leg of the race - without collapsing on the side of the course. 

Lisa flying into the chute, ready to hand off to Laura

Laura on the 2nd - and most scenic - leg around Sloan's Lake

Lindsay out on Colfax, heading my way

I warmed up three times while I waited at Mile High Stadium for Lindsay to pass me the baton. I stressed over when to eat the Picky Bar I had in my pocket, how much water to drink, if there was going to be toilet paper left in the port-a-potty on my last visit (there almost wasn't), and when to use my inhaler without knowing exactly when I'd start running. I decided to go out conservatively and take my time then kick it up a notch in the second half if I was feeling good. I also tried to focus on the fun atmosphere, the beautiful day, my awesome teammates, and the fact that we were in it to have fun, not to win the race. 

After nearly 3 hours they called our number and I popped out to the front of the line to see Lindsay coming down the hill - the only relay runner coming through. I cheered her in and took the baton. It was my turn.

Most of the next 6.2 miles were familiar territory for me with the exception being the start. The last leg, like the first, runs through Mile High Stadium, right along the edge of the field. Even though I'm pretty indifferent to the team, it was pretty cool to run through the stadium where the Denver Bronco's play.

I was feeling pretty good as I got going and waited till we crossed over the Platte River to glance at my watch. 8:30-ish pace?! Oh heck no! From that point on my pace varied wildly as I consciously tried to keep it real but kept catching myself speeding up and needing to pull back. It was a roller coaster but one that didn't come completely off the tracks. 

We ran along the Platte River, Cherry Creek, through downtown, and down a long stretch of 17th Street back to City Park where it all began. The police presence along the course managing traffic was pretty incredible. I tried to thank as many as I could along the way because I certainly would not want their job!

The finish line seemed a lot farther than I expected once we made it into the park, but as I got closer and it came into view I spotted my teammates along the side cheering, giving me that extra push I needed. Better yet, they joined me on the course and we kicked our way to the finish line. Together.

Yep. It was pretty awesome.

Finish Line Selfie 

Celebrating at the post-race festival

I finished my leg with an overall pace of 9:09 - which is far beyond what I was expecting. Our team finished in 3:57:26, an 8:54 pace and #235 of 1074 relay teams. We rocked it.

Big props go out to Laura, who organized the team and raced at 23 weeks pregnant, and Lisa, who ran Boston last month! Lindsay and Kacey are also running the streets of Boulder Memorial Day. Thank you for being such a fun and strong group of women to run with!

In the end, I didn't need to stress nearly as much as I did so this week I'm going to take it easy on the training, try to get a little extra sleep each night, eat well, and get to the start line Monday morning feeling great. I certainly look forward to my next relay with Oiselle!

If you've run a relay race, what was your favorite part of the experience and what advice would you give to newbies? * What races do you have on tap for this spring/summer?

My Latest Denver Addiction: High Line Canal Trail

In early April fellow Denver Oiselle runner Lindsay introduced me to the High Line Canal Trail. I'm not sure how I've missed out on this gem for so long, but I'm glad I'm in on it now. The 71 mile urban trail winds its way from the Roxborough State Park south west of Denver to Aurora in the north east. 

Since that first run, I've been back twice more: once with Woody for a seven mile run, and also on my Birthday this past Thursday for a 5-mile walk/jog. In retrospect I shouldn't have gone out on Thursday being that I'm sick and all, but I was determined and stubborn, and so I went anyway. I had planned to start my birthday with an 8-mile run, so at least I adjusted when I got sick and pulled back a little (although I highly doubt I did myself any good by going out at all).

While I've only experienced one small section thus far, it is a beautiful one for sure and a nice reprieve from my regular scenery. Starting just south of E Hampden off Colorado Blvd (there are some parallel parking spots for trail users just outside a church parking lot) and just a little further south on Colorado Blvd where there are some spots along the side of the road at Three Pond Park. 

The wide trail - a mix of paved and natural surface - is open to runners, walkers, bikers, dogs (on-leash), and horses. Its owned by Denver Water, but maintained by the municipalities it runs through, so regulations can vary in local areas. Since the trail goes through some parks, there are some facilities along the way but it's best to bring along your own water.

Here's one map for reference, although it's not perfect as it doesn't trace the trail all the way to Roxborough State Park. Still, a good reference. I'm hoping we spend a lot of time on this trail and explore many other sections. Until then, here are some photos I captured to share the gorgeousness with you. How could someone not love this?

How good are you at cutting back on running or exercise when you get sick? * What was the best part of your weekend? * Who's up for joining me on the High Line Canal Trail?

2015 in 2015 Challenge - Two Month Check-In

Back at the start of the year I wrote about the 2015 in 2015 Challenge, and how Woody, Grace, and I joined forces to take it on. Two months in, it's time for a check-in.

Woody did a little math (cause that's how he rolls) and found that we need approximately 1.84 miles per day over the course of the year. That's a lot of miles, and while I've been running a number of years now, I think the only year I may have run upwards of 650 miles in one year was 2009, when I ran the NYC Marathon. This all means I have to buckle down, tie up my laces, and get on the treadmill if that's what it takes to log the miles. 

Warm weather running in Florida - Dec. 2014

So, here are my stats so far:

• January - 63.19 miles
• February - 74.3 miles
• Total - 137.49

My highest mileage week was last week, tied with this week (including Mar. 1) at 18 miles. While this isn't much for some people, it's solid work for me and I'm really proud about it. After suffering from chronic stress fractures for several years, and being diagnosed with osteopenia, I have to be careful.

Running a few laps of Wash Park when Grace visited Denver - Jan. 2015!

As a team through February we've run 353.38 miles, ahead by 27.67 miles! While Mother Nature was shining on Denver during much of January, there's been a lot of snow and cold lately - less running outdoors - so we're off to a fantastic start.

Wash Park

To support the increase in mileage I've been focused on getting enough calcium (through a variety of dark leafy greens, tofu, supplements...) and protein (beans, vegan protein shakes, nuts, tofu, quinoa...) in my diet. A little planning and prep is all it takes!

Did you run this weekend? * Have you been logging more miles on the treadmill lately or are you an all-weather runner? * Are you participating in the challenge?

Race Report: Louisville Trail 10K

I hope this race report will serve as a cautionary tale for at least a few people, as I’d like some good to come from my poor performance.

This past weekend Woody and I ran the Louisville Trail 10k, about 25 miles from Denver – an easy drive at 6:30 on a Sunday morning. It was our first time running this particular race, and our first time running any race with the word “trail” associated with it. To be clear, this wasn’t a highly technical trail race like many are in Colorado, the trail – part of the vast trail system in the area – was packed gravel and even some paved sections.

We found parking nearby, picked up our bibs, and went for a short warm-up run along the first part of the trail. It was cool, breezy and a bit gloomy. Woody is still relatively new to racing and he was nervous about doing a 10K (our last one was BolderBoulder and while we’ve both run longer distances since, our race efforts have all been 5k’s). As always, I advised him to be conservative at the start – don’t go out too fast; it’s much better to have negative splits than go out too fast. Famous last words.

There were a total of 614 runners across a half marathon, 10K and 5K. So it was a small race compared to what I’m used to, but about the size of the 5k we ran last month. While I thought I could only run big races, I really don’t mind being able to line up at the start with just a few minutes before the start!

^{Gotta love a race with chocolate milk at the finish!}

There was a count down and we were off – 15 minutes behind the half marathoners who went west out of the start; we went east. Much of the trail was pretty narrow, so I had to adjust to the crowd pretty quickly, but like all races the crowd thinned out pretty quickly. I knew I was putting in some good effort from the start but it wasn’t until just before we hit a big, long hill that I realized I had gone out way too fast. Not good. I tried to slow down but my legs weren’t adjusting. Down the big hill, turn around, up the big hill again. Still too fast. I wanted to slow down but I also didn’t want to lose ground on the two people who had been right ahead of me since the start.

Woody is much faster than I am, so when I saw him not far from the turnaround, I knew I was in trouble. The packed gravel turned out to be a bit more formidable than the packed dirt trails I run in the parks around our house – it’s a bit more loose – so thank goodness this wasn’t a more serious trail. The race consisted of essentially two out and backs – the second with a loop – with the start/finish in the middle. Aside from the start the course was void of spectators, but there was great support from volunteers at the water stops and a few crucial trail intersections to keep us on the right track.

Nearing mile 4 the fatigue was starting to set in, the consequence of going out too fast. I finally started to slow down out of necessity. My legs were heavy, my stomach was aching, but I was only running 6.2 miles. I finished 9 a few weeks ago, there was no question about whether or not I could run the distance. I just hadn’t taken my own advice and went out way too fast. Pure stupidity. With a slight, but long and gradual hill ahead, all I could think about were my friends running the Chicago Marathon who had 20 more miles to run than I did, there was no way I would give in.

I gave one final kick to get into the finish, was handed my medal (yes, this series gives finishers medals to everyone), chip clipped I went to find Woody, who had finished almost exactly 9 minutes before I did. This was not my finest race, so I’m very thankful that at least the view of the mountains was pretty spectacular.

My chip time was 55:25, an 8:56 pace. While it’s slightly better than my BolderBoulder finish, I’m certain that if I had gone out a little bit slower, I would have had a better finish. Sounds strange, right? Slow down to finish faster, but I’m sure I wouldn’t have had to push myself quite as hard those last few miles if I had just taken it down a little.

With all that aside, it was a great race with a variety of food and drink at the end. We agreed that we’d like to do it next year. And maybe a few of the others in the Endurance Race Series.

Our next, and likely last, race of the year will be the Mile High Turkey Trot on Thanksgiving, right in our neighborhood!

Congrats to everyone who raced this weekend! There were a lot of people crossing finish lines around the country!

Woody and I are handing out treats on Halloween for the first time! What should we give out?

Race Report: Blue Shoe Run for Prostate Cancer

Friday morning, there was snow on the ground; Saturday morning, we were running a 5K race under beautiful blue skies. Fall is here, and with it, comes mostly perfect running weather! Woody and I ran the Blue Shoe Run for Prostate Cancer – an annual 5K run/walk and 1.5 mile family walk. The fifth annual event, which welcomed over 1,200 participants, is produced by and raises funds for, the TUCC Foundation, dedicated to advancing urologic care in the Rocky Mountain region through advocacy, research, education and support.

I had heard from fellow Oiselle teammate, Laura, that this is a great race. And as the cause has recently become an important one to us, we thought it would be a great 5K to add to our fall racing schedule. After our experience, I can say with certainty that we will make our best efforts to run this race every year!

The race begins and ends right outside the TUCC office building, which is across a large parking lot from Mile High Stadium, home of the Denver Broncos. While the course itself isn’t the most scenic, the race organizers have done a great job creating a unique course that utilizes a lot of low-traffic roads, incorporating unexpected hills and allows for plenty of free, easily accessible parking for participants.

According to the TUCC Foundation, prostate cancer is now the most diagnosed type of cancer in Colorado, and the 2nd most common cancer among men in the U.S.. Current numbers state that 1 in 6 men will be diagnosed within their lifetime. More than 230,000 American men will be diagnosed this year. That’s a lot of guys. While very serious, there is some good news: the rate of survival for men is very high, especially when caught early. Over the past several years, many new treatments have been developed that are proving successful. There is great hope for men, and the ones who love them, who are diagnosed.

There were a lot of people enjoying the survivors oasis before and after the race. A lot of happy, healthy and strong people.

Woody and I arrived a bit early so we could do a little warm-up – 1.5 miles, or just over 2 laps around Mile High Stadium. It was very chilly but a beautiful morning. With less than 800 participants in the 5K, the start was a breeze. We walked up, found a spot near the front – ahead of the guy wearing jeans – and a few minutes later we were off. I definitely went out too fast, but didn’t realize until a little too late. I had my Garmin on, but chose not to focus on it. Looking back, I probably should have given it a glance during that first mile, which I ran in 8:01, too fast for me.

I had heard there was a serious hill, but I wasn’t expecting all the short, but steep hills that came before it. Spectators were far and few between, but the course was well marked and there were police, volunteers, and two bands in just the right spots along the way. I mentioned the view wasn’t the best, but I enjoyed it, and appreciate that it wasn’t a simple out and back.

The last hill was the serious one. After going past Mile High, we entered onto the highway entrance ramp, going up the on ramp. It was steep. And long. The fact that I went out too fast had caught up with me by this point. I’m pretty good at hills but this one got to me. I couldn’t breath by the time I hit the top, made the turn and saw we kept going up! I will admit it, I walked. Just for 15 seconds, but I simply couldn’t attack this last hill without catching my breath first. I made it to the top, took the turn-around and new it was just a downhill, right turn and straight away sprint to the finish line.

A lovely volunteer reached out with a bottle of cold water, exactly what I needed, as soon as I could breath again.

The post-race festival included several vendors, a massage tent and lots of great food. There were cut bagels with peanut butter and cream cheese, bananas and apples, cups of pretzels, coffee. Jimmy Johns was on hand with sandwiches and cookies. KIND Bars were handing out free bars (I’m addicted, so this was amazing).

With food and beers from Alaskan Brewing Co. in hand, we found a table and enjoyed the live band for a bit before the a few presentations from the Foundation staff and a prostate cancer survivor, who was diagnosed in his 30’s.

Woody and I were both happy with our results. He finished in 21:53 – 18th overall and 3rd AG; I finished in 25:31 (38 seconds faster than the 5K in Bend last month!) and 4th AG! Sure, this was definitely a smaller field than many races we do, and one that probably flies under the radar for many, but that aside, I’m thrilled with my time! And after following this race with a 7 mile run the next morning that left me with gas in my tank, it seems things are clicking for me right now when it comes to running!

If any guys are reading this – please don’t ignore your health. You may be nervous to get the test results, but it’s better than ignorance. And ladies – let the guys you love know that this is important. Early detection increases the likelihood for long, happy and active lives.

How did you get active this weekend? Did you run a race, run for fun, go hiking or do something else that got your heartbeat up? Let us know!

Ready for Another Weekend

This has been a busy, exhausting and really fantastic week. After running BolderBOULDER on Monday, we jumped right into the week. My friend April arrived Tuesday for a short visit. Our first guest since we moved into our house, we were excited to have someone stay in our guest room! Even if the bed arrived the same day she did.

It was her first time in Colorado so I wanted to give her a good taste of what Denver has to offer! Happy hour in Boulder, a visit to Red Rocks to check out the amphitheater and a little hiking, iced coffee on a hot day in Golden, exploring downtown Denver, and running in Wash Park. Oh, and a few delicious meals, the last capped off with amazing ice cream from High Point Creamery. (Can’t help but love that they “encourage tastings”). I was sad to see her go – actually, I had to leave for work before she headed off to Glenwood Springs – it was so much fun to catch up and show her around my new city!

I’ve been doing a lot of running in Washington Park these last few weeks since we moved into our new house. Covering 165 acres, it’s one of the largest parks in Denver. There are two large lakes, a fishing pond, tennis courts, a great rec center, beautiful gardens and a large meadow for picnics and volleyball courts. It’s a hugely popular park for running and biking; there’s a 2.5 mile gravel path around the edge of the park and several roads. I am thankful every day that we were able to find a house just a few blocks from this amazing park!

I was not at all surprised to learn that the design of Wash Park was influenced by work of the Olmsted Brothers (sons of Frederick Law Olmsted who designed Central Park and Prospect Park).

Sunday was spent in Castle Rock (south of Denver) with Andrea, a co-director of Venus de Miles, an all-women’s road ride here in Colorado and also in Illinois. We had an awesome time telling hundreds of women, and men, about our ride at the Elephant Rock post-ride expo and handing out these super-cute bags!

Angie, the other co-director, stopped by after she finished her century ride (yeah, she’s hard core)! These ladies are fantastic. I love working with them and seeing their enthusiasm for this event and its great cause.

Wednesday, June 4 is National Running Day. This is one “national day” I can get behind. How are you going to celebrate?

Settling In

The past two weeks have been nothing less than exhausting, but with most of the boxes unpacked we’re starting to settle in and settle down.

We’ve been learning where things are in our new neighborhood and our new kitchen; I’ve been getting used to my new commute – which now includes a short ride on the light rail – and we’ve been making previously unthinkable purchases like a grill and outdoor furniture! What I found to be a bit strange on our first few nights – living at street level and having cars go by our front window, and how quiet it is.

I finally had a chance Saturday night to cook a real meal. It wasn’t much – just a rice bowl – but it was delicious and hit the spot. It looks a bit messy here, but it was filled with goodness: a little brown rice, red pepper, chick peas, sweet potato, fresh asparagus from the farmers market(!), cruciferous blend and a few little dabs of roasted garlic hummus. Perfect.

Sunday morning we joined the Denver bRUNch group for a run in our neighborhood! Coincidentally, the restaurant for this week is right down the street a few blocks from our house and the route went through Wash Park.

There were probably about 30 people who gathered for a 5 or 10K run and brunch at Café Bar. I had a fast run, we met some great people, and some really tasty food. Unfortunately our waiter was strangely unconcerned about taking our orders (or getting them right), even though the place was packed and we were taking up a good number of tables. But it was still a fantastic way to get the day going.

This past week we also joined a new gym. Thankfully there’s one just down the street that’s really convenient. Not right across the street but within walking distance. Before we met the group for the run we did a little strength session at the gym.

The weekend ended with our first meal on our deck! I think we’ll be enjoying a lot of time out there.

If you’ve been wondering what fruits & veggies are in season now – head over to Lean Girls Club – Grace has great tips for what you should be eating now!

What are your favorite Spring fruits & veggies? * What are you looking forward to this week?

Happy Cinco de Mayo!