Shelley Hitz's Posts - Pikes Peak Sports2024-03-28T13:08:56ZShelley Hitzhttp://pikespeaksports.us/profile/ShelleyHitzhttp://storage.ning.com/topology/rest/1.0/file/get/2797456912?profile=RESIZE_48X48&width=48&height=48&crop=1%3A1http://pikespeaksports.us/profiles/blog/feed?user=1rjweyvvdf5t6&xn_auth=noIt's Time to Celebrate!tag:pikespeaksports.us,2014-08-17:5021591:BlogPost:5864122014-08-17T15:00:00.000ZShelley Hitzhttp://pikespeaksports.us/profile/ShelleyHitz
<p><span>What an amazing day! Yesterday I attempted one of the most difficult things I've ever physically done before....The Pikes Peak Ascent (a half marathon to the top of Pikes Peak, ending at an elevation of 14,114 with 7,815 ft. vertical gain). </span></p>
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<p><span class="text_exposed_show">I've been training for this race for the past year. Literally. </span></p>
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<p><span class="text_exposed_show">And I was chosen to represent PikesPeakSports.us as part of their purple…</span></p>
<p><span>What an amazing day! Yesterday I attempted one of the most difficult things I've ever physically done before....The Pikes Peak Ascent (a half marathon to the top of Pikes Peak, ending at an elevation of 14,114 with 7,815 ft. vertical gain). </span></p>
<p></p>
<p><span class="text_exposed_show">I've been training for this race for the past year. Literally. </span></p>
<p></p>
<p><span class="text_exposed_show">And I was chosen to represent PikesPeakSports.us as part of their purple and gold team! That gave me additional motivation to train hard and do well.</span></p>
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<p><strong><span class="text_exposed_show">A BIG Day!</span></strong></p>
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<p>August 16, 2014 was not only a big day for me, but it was a big day for many around the world. The Ascent was chosen as the race for the World Long Distance Running Mountain Championships.</p>
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<p>And it felt a little like the Olympics.</p>
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<p>We attended the press release on Friday and all the countries were there with their best long distance runners sitting at tables with the flags from their country. A team representative from each country sat at long tables in the front to answer questions. </p>
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<p>It was actually pretty cool! </p>
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<p>Team USA was stacked with some of the best mountain runners in the world and had the home field advantage. They not only did well, but secured the gold medal! The top 3 women and the 1st and 3rd male were all from the US. Go Team USA!! </p>
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<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806512519?profile=original" target="_self"><img src="http://storage.ning.com/topology/rest/1.0/file/get/2806512519?profile=original" width="456" class="align-full" height="299"/></a></p>
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<p><strong>I Decided to Go For It</strong></p>
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<p>Although I've been training well for the Ascent, I wasn't sure if I should go for my BIG goal of trying to break 5 hours. I was a bit afraid if I went out too hard in the beginning, I might blow up at the end. CJ told me to go for it and see what happens.</p>
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<p>I felt good (no injuries or sickness), I got a really good night's sleep the night before, and I felt ready. So, I decided to go for it.</p>
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<p>I printed off my splits I needed to hit in order to break 5 hours from <a href="http://www.skyrunner.com/pace.htm" target="_blank">Matt Carpenter's pace calculator</a> and put that in my bag to have with me on race day. My PPS teammate, Mary Baldwin, wrote her splits on her forearm with a marker. I thought about doing that, but decided to print mine off and put them in a plastic ziplock bag instead.</p>
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<p>When I went to pick up my packet, Friday, Mary made sure I got in the team spirit (PPS triple crown team, that is) by giving me purple and gold nail polish to apply. Even the guys on our team wore it! </p>
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<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806517416?profile=original" target="_self"><img width="750" src="http://storage.ning.com/topology/rest/1.0/file/get/2806517416?profile=RESIZE_1024x1024" width="161" class="align-full" height="286"/></a></p>
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<p>I also decided on what to wear and what to bring. I brought 4 gels, 2 bags of sharkies, a Clif bar and some water with Nuun in my Nathan pack. CJ couldn't believe everything I was taking, but I ended up needing most of it during the race. Thankfully, Korina Nalbach, who has run the Ascent and Marathon before, gave me some great advice on fueling and what to wear. There are so many last minute decisions and I was texting her questions the night before. Thanks for your help, Korina!</p>
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<p>After waking at 4:00am on race day, I fueled up with oatmeal, a banana, and coffee. I was ready to conquer the mountain! </p>
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<p><em>CJ and I before the race...</em></p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806518474?profile=original" target="_self"><img width="750" src="http://storage.ning.com/topology/rest/1.0/file/get/2806518474?profile=RESIZE_1024x1024" width="248" class="align-full" height="441"/></a></p>
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<p><strong>Getting in the Zone</strong></p>
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<p>Once I knew my splits, I kept my eye on my BIG goal of breaking 5 hours. I was in wave 2 and there was a long "conga line" once we got to Barr trail. It was very difficult to pass anyone until the 4th or 5th mile. Thankfully, we were hiking at the pace I needed to go for my goal. Otherwise, the beginning of the race would have been frustrating for me.</p>
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<p>Heading into Barr camp, I knew I was slightly ahead of schedule. According to Matt's pace calculator, I needed to get to Barr camp at 2:33. However, I crossed the timing mats at 2:20:13. Even though I knew I was ahead of schedule, I was in the zone...I wanted to get in and out of Barr camp as quickly as possible. </p>
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<p>My friend, Anna Kharlamova, was volunteering at Barr camp with El Paso Search and Rescue. She saw me and came up to give me a hug. I quickly gave her a hug, but was so "in the zone" that I told her I needed to go quickly. In hindsight, I wish I would have taken another minute to enjoy seeing her there, but I was a woman on a mission!</p>
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<p><strong>My Toughest Spot</strong></p>
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<p>For me, the toughest part of the race was from Barr camp to A-frame. It was the slowest part of the trail during my training too. It gets a little technical in spots with rocks and is still in the cover of the trees. It also feels like there is still so far to go.</p>
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<p>At one point, I felt really dizzy and almost lost my balance. I stopped, refocused myself, took a gel and some water, and recovered. I kept telling myself during this part of the race, "Focus!" and I made it through without any additional problems.</p>
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<p>My legs were starting to feel really tired at this point. My glutes and hamstrings on both sides were telling me they were fatigued. I knew if I stopped for too long, I may never start up again. So, I stopped once to stretch but otherwise just keep moving one step at a time.</p>
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<p><strong>The Final 3 Miles</strong></p>
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<p>There is something magical that happens for me when I hit A-frame. It happened in training and it happened on race day. It's as if some sort of mental switch goes off in my mind telling me I'm almost there. Although most people say the top 3 miles is the hardest part of the race, I didn't necessarily find that to be true.</p>
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<p>Now don't get me wrong. It was tough. It was a mental challenge...esp. the last mile. But, I had a faster pace on the last 3 miles than I did from Barr camp to A-frame. </p>
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<p>I was on a mission to get my goal! I felt good, my breathing was fine, and I knew my high altitude training prepared me well. </p>
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<p>As I powered up the last 3 miles, I began passing other runners. Some were from sea level and didn't have the high altitude training I did and so were struggling. Some went out too fast in the beginning and it was catching up with them. </p>
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<p>However, I hit a snag. </p>
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<p>I caught up to a big, long "conga line" of other runners. It seemed as if I would get stuck behind them and might not be able to meet my goal after all. </p>
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<p>At this point, I had come a long way. I had trained for a year. And I was so close to reaching my goal. I wasn't going to let this "conga line" keep me from it. Therefore, I began to power pass people and sneak through the line. It took extra energy to do this, but I eventually made it to the front of the line and never looked back.</p>
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<p>The last mile felt like the longest mile of my life. I kept telling myself, "Just Keep Moving." In Matt Carpenter's description of the course, he says to "Just Always Move" (JAM) during the top 3 miles. And I did.</p>
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<p>It looked like I was going to make my goal, but I needed to keep going at around my current pace. I didn't pass many people in the last mile, but I did keep going at the pace I needed to meet my goal.</p>
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<p><strong>Victory is Sweet</strong></p>
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<p>As I crossed the finish line at 4:53:09, I immediately had tears in my eyes. I did it! My motto throughout this entire last year of training was, "<em>I can do ALL things through Christ who gives me strength</em>." I'm not an elite athlete and don't excel at sports. But, I had just accomplished something so big, it was almost surreal. I had to hold myself back from truly crying (happy tears) as I was so relieved, thankful, and happy! <span>I not only survived (which was a concern of mine!), but I thrived!! Woot!</span> </p>
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<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806521004?profile=original" target="_self"><img width="750" src="http://storage.ning.com/topology/rest/1.0/file/get/2806521004?profile=RESIZE_1024x1024" width="456" class="align-full" height="256"/></a></p>
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<p><strong>Crossing the Finish Line</strong></p>
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<p>Thoughout the last few weeks of my training, I have sensed in my times of prayer that finishing the Pikes Peak Ascent (and thus the entire Triple Crown of Running races), was somewhat of a parallel to my life. I won't go into all the details, but the last 10 years have been really tough. And the last few years held sorrows of their own. </p>
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<p>This last December, I grieved a very deep loss in my life. And running became one way I coped with this grief. </p>
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<p>I decided to make this a year I dedicated myself to running. I ran the Winter Series, achieved a 5k PR I thought was beyond my reach, I applied for and was chosen for the PPS Triple Crown race team, and completed the Pikes Peak Ascent as well as all three Triple Crown races. Wow!</p>
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<p>I have no idea what is ahead for me in this life, but I do know something amazing is ahead. When we go through tough times and persevere, it is worth it.</p>
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<p>The theme I felt God gave me for this year was, "<em>Press On</em>." And it is so applicable to what I accomplished in this race. I set my eyes on the goal, pressed on, and accomplished more than I could ever imagine.</p>
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<p>Thank you Tim Bergsten for giving me the privilege of running as a "sponsored runner" this summer and part of an amazing team...the <a href="http://www.pikespeaksports.us/page/2014-pikespeaksports-us-triple-crown-runners" target="_blank">PikesPeakSports.us Triple Crown Runners</a>. It has been a highlight of my year and something I will always remember. </p>
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<p><em>I encourage you all to set goals, go after them, and PRESS ON!!</em></p>
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<p><em><br/></em> My theme song for this year, "Press On" by Mandisa:</p>
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<p><object width="560" height="315" classid="clsid:d27cdb6e-ae6d-11cf-96b8-444553540000" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=6,0,40,0"><param name="allowFullScreen" value="false"></param><param name="allowscriptaccess" value="never"></param><param name="src" value="//www.youtube.com/v/SXxBqbTM-2U?version=3&hl=en_US&rel=0"></param><param name="allowfullscreen" value="false"></param><param name="wmode" value="opaque"></param><embed wmode="opaque" width="560" height="315" type="application/x-shockwave-flash" src="//www.youtube.com/v/SXxBqbTM-2U?version=3&hl=en_US&rel=0" allowscriptaccess="never" allowfullscreen="false"></embed> </object>
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<p></p>More High Altitude Training...tag:pikespeaksports.us,2014-08-09:5021591:BlogPost:5838252014-08-09T22:00:00.000ZShelley Hitzhttp://pikespeaksports.us/profile/ShelleyHitz
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806514120?profile=original" target="_self"><img class="align-right" height="119" src="http://storage.ning.com/topology/rest/1.0/file/get/2806514120?profile=RESIZE_320x320" width="104"></img></a></p>
<p>As the Ascent is now just a week away, CJ and I decided to get some more high altitude training in before the big day.</p>
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<p>CJ heard the Rocky Mountain Mennonite Camp offered <a href="http://rmmc.org/solitude-center" target="_blank">an A-frame</a> you could rent near the Crags. He booked us a night there last night. It was rustic but nicer than we…</p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806514120?profile=original" target="_self"><img width="185" src="http://storage.ning.com/topology/rest/1.0/file/get/2806514120?profile=RESIZE_320x320" width="104" class="align-right" height="119"/></a></p>
<p>As the Ascent is now just a week away, CJ and I decided to get some more high altitude training in before the big day.</p>
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<p>CJ heard the Rocky Mountain Mennonite Camp offered <a href="http://rmmc.org/solitude-center" target="_blank">an A-frame</a> you could rent near the Crags. He booked us a night there last night. It was rustic but nicer than we expected. Nice views too. Plus, we were able to build extra blood cells while we slept at 9,620 feet.</p>
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<p><strong>The view...</strong></p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806514754?profile=original" target="_self"><img width="750" src="http://storage.ning.com/topology/rest/1.0/file/get/2806514754?profile=RESIZE_1024x1024" width="453" class="align-full" height="254"/></a></p>
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<p><strong>Hiking the OTHER side of Pike's Peak</strong></p>
<p><br/> After a good night's sleep, we got up and started our hike to the summit of Pike's Peak from the Crag's side. I have never hiked this trail before and enjoyed the new views. </p>
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<p>It is a steeper climb than the Barr trail and my legs definitely were fatigued by the end. But, it was another great workout to prepare my body for the Ascent next week.</p>
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<p><strong>Good times, good views, good day!</strong></p>
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<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806515403?profile=original" target="_self"><img width="500" src="http://storage.ning.com/topology/rest/1.0/file/get/2806515403?profile=RESIZE_1024x1024" width="500" class="align-full"/></a></p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806516459?profile=original" target="_self"><img width="500" src="http://storage.ning.com/topology/rest/1.0/file/get/2806516459?profile=RESIZE_1024x1024" width="500" class="align-full"/></a></p>
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<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806517790?profile=original" target="_self"><img width="500" src="http://storage.ning.com/topology/rest/1.0/file/get/2806517790?profile=RESIZE_1024x1024" width="500" class="align-full"/></a></p>
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<p>Oh wow...</p>
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<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806521468?profile=original" target="_self"><img width="500" src="http://storage.ning.com/topology/rest/1.0/file/get/2806521468?profile=RESIZE_1024x1024" width="500" class="align-full"/></a></p>
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<p>We did hear some thunder and had some very small hail appear on our way down. Thankfully, we did not encounter any storms today!</p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806523544?profile=original" target="_self"><img width="500" src="http://storage.ning.com/topology/rest/1.0/file/get/2806523544?profile=RESIZE_1024x1024" width="500" class="align-full"/></a></p>
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<p>I LOVED hiking by all the water streams...such a peaceful sound!</p>
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<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806525527?profile=original" target="_self"><img width="750" src="http://storage.ning.com/topology/rest/1.0/file/get/2806525527?profile=RESIZE_1024x1024" width="297" class="align-full" height="528"/></a></p>
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<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806527152?profile=original" target="_self"><img width="750" src="http://storage.ning.com/topology/rest/1.0/file/get/2806527152?profile=RESIZE_1024x1024" width="750" class="align-full"/></a></p>Unexpected Obstacles and Setbackstag:pikespeaksports.us,2014-08-08:5021591:BlogPost:5830912014-08-08T17:30:00.000ZShelley Hitzhttp://pikespeaksports.us/profile/ShelleyHitz
<p>It feels like I have been training for the Pikes Peak Ascent since last Fall. </p>
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<p>Oh...it's because I have. :)</p>
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<p>First, I had to qualify by running a half marathon. I trained last fall and ran the Denver Rock 'n' Roll Half Marathon last October. </p>
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<p>From there, I have had my eyes fixed on one main goal....finishing the Pikes Peak Ascent August 16, 2014. I can't believe race day is just a week from tomorrow! Wow!</p>
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<p>When training for a big…</p>
<p>It feels like I have been training for the Pikes Peak Ascent since last Fall. </p>
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<p>Oh...it's because I have. :)</p>
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<p>First, I had to qualify by running a half marathon. I trained last fall and ran the Denver Rock 'n' Roll Half Marathon last October. </p>
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<p>From there, I have had my eyes fixed on one main goal....finishing the Pikes Peak Ascent August 16, 2014. I can't believe race day is just a week from tomorrow! Wow!</p>
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<p>When training for a big race, many obstacles can come up. </p>
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<p>For me, I decided last minute to go to a conference for my work in Atlanta. I was gone from 7/30 - 8/4 and at sea level for that time. I also didn't run for almost a week due to the busy conference schedule. PLUS, I got very little sleep all week.</p>
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<p><strong>Sea level + No running + Lack of sleep = A possible setback</strong></p>
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<p>I can definitely feel that my lungs are working harder since returning. </p>
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<p>I also feel a cold coming on. I've been proactive in fighting it but two of my friends were sick at the conference and one of my colleagues at a business meeting this Tuesday was also sick. So, there is a chance I could get a cold before the race too. That would not be good.</p>
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<p>I'll just do the best I can. I had thought I could finish in less than 5 hours with the training I have been doing but with these setbacks I may just try for 5:30. </p>
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<p>And my ultimate goal is to finish!!</p>
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<p>Just under a week....</p>Keeping my eyes on the goal...tag:pikespeaksports.us,2014-07-22:5021591:BlogPost:5797792014-07-22T22:00:00.000ZShelley Hitzhttp://pikespeaksports.us/profile/ShelleyHitz
<p>The Ascent is less than a month away. After my training run to Barr Camp last week, I now have more confidence I can finish the race in the cutoff time.</p>
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<p>I usually set three goals for big races: one I should be able to meet, one that would stretch me a little, and one that is my BIG goal. Here are my goals for the Ascent:</p>
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<ol>
<li>Finish the race before the cutoff times (Barr Camp - 3 hrs, A Frame 4:15, Finish 6:30)</li>
<li>Finish in 5:30</li>
<li>Finish in…</li>
</ol>
<p>The Ascent is less than a month away. After my training run to Barr Camp last week, I now have more confidence I can finish the race in the cutoff time.</p>
<p></p>
<p>I usually set three goals for big races: one I should be able to meet, one that would stretch me a little, and one that is my BIG goal. Here are my goals for the Ascent:</p>
<p></p>
<ol>
<li>Finish the race before the cutoff times (Barr Camp - 3 hrs, A Frame 4:15, Finish 6:30)</li>
<li>Finish in 5:30</li>
<li>Finish in under 5 hrs</li>
</ol>
<p><br/> It was interesting to see the statistics on <a href="http://www.skyrunner.com/ppcourse.htm" target="_blank">SkyRunner.com</a> on the average Ascent times in previous years. The average time for females tends to be in the 4:40's.</p>
<p><a href="http://www.skyrunner.com/ppcourse.htm" target="_blank"><img src="http://storage.ning.com/topology/rest/1.0/file/get/2806511516?profile=original" width="338" class="align-full"/></a></p>
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<p><strong>However, I was reminding myself today that I simply need to finish. I don't need to be "fast." </strong></p>
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<p>I'm in probably the best shape of my life, but I'm still not fast. I do have some toned legs from all my hill training though! :)</p>
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<p>I have to admit, as part of the <a href="http://www.pikespeaksports.us/page/2014-pikespeaksports-us-triple-crown-runners" target="_blank">PikesPeakSports.us Triple Crown Team</a>, I feel a little pressure. I want to do my best, and yet on race day, I may be the last of my teammates to finish. </p>
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<p>One of my teammates, <a href="http://www.pikespeaksports.us/profile/BillBeagle" target="_blank">Bill Beagle</a>, and I went to the top of Pikes Peak today and did a training run down to A-frame and back up to the Peak. Well, it was mostly hiking, but it was good training for the Ascent. </p>
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<p>His PR for the Ascent is 5:04, so maybe he can pace me to my BIG goal of under 5 hours?? You up for it, Bill? :)</p>
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<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806513049?profile=original" target="_self"><img width="500" src="http://storage.ning.com/topology/rest/1.0/file/get/2806513049?profile=RESIZE_1024x1024" width="500" class="align-full"/></a></p>
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<p>It was a BEAUTIFUL day to be out in nature and enjoying Barr trail. </p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806514254?profile=original" target="_self"><img width="500" src="http://storage.ning.com/topology/rest/1.0/file/get/2806514254?profile=RESIZE_1024x1024" width="500" class="align-full"/></a></p>
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<p>And I made it to the infamous A-Frame!</p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806515232?profile=original" target="_self"><img width="500" src="http://storage.ning.com/topology/rest/1.0/file/get/2806515232?profile=RESIZE_1024x1024" width="500" class="align-full"/></a></p>
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<p>As a side note, when I arrived at A-Frame and stopped to take this picture, I looked down the trail and just 20 feet away stood a beautiful deer with a big rack. He slowly came toward me as I tried to get my phone to boot up quicker (I had turned it off to preserve the battery) and he came within about 10 feet of me - staring at me! My phone didn't cooperate to get a picture, but I was reminded that some memories are best saved in our minds. It was a moment to remember. </p>
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<p><strong>One of the BEST benefits of training for the Ascent?</strong> </p>
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<p>Lots of time in God's creation. Can't beat that!</p>
<p></p>I made it to Barr Camp...FINALLY!!tag:pikespeaksports.us,2014-07-17:5021591:BlogPost:5783632014-07-17T20:30:00.000ZShelley Hitzhttp://pikespeaksports.us/profile/ShelleyHitz
<p>I've heard about going up to Barr Camp for years now. It's a very common training route for those getting ready for Pikes Peak Ascent and Marathon.</p>
<p></p>
<p>But, until today, I had not done the full route from base of mountain to Barr Camp. I did take the cog once last year to Mountain View, stopped by Barr Camp en route to the Peak.</p>
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<p>I've run to the top of the W's several times. I've done a workout at the top of the Peak to treeline (top 3 miles). But, I hadn't been…</p>
<p>I've heard about going up to Barr Camp for years now. It's a very common training route for those getting ready for Pikes Peak Ascent and Marathon.</p>
<p></p>
<p>But, until today, I had not done the full route from base of mountain to Barr Camp. I did take the cog once last year to Mountain View, stopped by Barr Camp en route to the Peak.</p>
<p></p>
<p>I've run to the top of the W's several times. I've done a workout at the top of the Peak to treeline (top 3 miles). But, I hadn't been to Barr Camp.</p>
<p></p>
<p>And last weekend, I was close to having a panic attack. I felt like I wasn't ready because I hadn't been to Barr Camp. Everyone else has done it, why haven't I? </p>
<p></p>
<p>Thankfully, I finally did it. </p>
<p></p>
<p>Since I am training for the Ascent, I decided to go up to Barr Camp and then take the cog down to save my legs from the downhill grind. The run (okay, more of a hike/jog for me) went great, I made it quicker than I planned, and I FINALLY did the run up to Barr Camp.</p>
<p></p>
<p>This was a huge mental hurdle for me and confidence booster for the race day coming up in less than a month now.</p>
<p></p>
<p>And I was pleased to see that there really ARE a few spots where you do run downhill. It's not just a myth. ;)</p>
<p></p>
<p>Here are a few pictures from Mountain View (10,012 ft) as I waited for the cog to pick me up...</p>
<p></p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806510981?profile=original" target="_self"><img width="500" src="http://storage.ning.com/topology/rest/1.0/file/get/2806510981?profile=RESIZE_1024x1024" width="500" class="align-full"/></a></p>
<p></p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806511528?profile=original" target="_self"><img width="500" src="http://storage.ning.com/topology/rest/1.0/file/get/2806511528?profile=RESIZE_1024x1024" width="500" class="align-full"/></a></p>
<p></p>
<p></p>
<p>Whew...I think I can do this. I don't have to run fast, I just need to finish. August 16th say an extra prayer for me, okay?</p>
<p></p>
<p></p>My biggest fear...tag:pikespeaksports.us,2014-07-11:5021591:BlogPost:5766282014-07-11T01:30:00.000ZShelley Hitzhttp://pikespeaksports.us/profile/ShelleyHitz
<p>With the Ascent less than 6 weeks away, I have to admit I'm starting to get a little nervous.</p>
<p></p>
<p><strong>My biggest fear?</strong></p>
<p></p>
<p><em>Not finishing in the cutoff time and therefore not officially finishing the Ascent.</em> </p>
<p></p>
<p>Although I am NOT fast, I am in pretty good shape right now. Even with power hiking most of the course, I think I should have no problem finishing in the cutoff.</p>
<p></p>
<p>However, there are a few things that could happen.…</p>
<p>With the Ascent less than 6 weeks away, I have to admit I'm starting to get a little nervous.</p>
<p></p>
<p><strong>My biggest fear?</strong></p>
<p></p>
<p><em>Not finishing in the cutoff time and therefore not officially finishing the Ascent.</em> </p>
<p></p>
<p>Although I am NOT fast, I am in pretty good shape right now. Even with power hiking most of the course, I think I should have no problem finishing in the cutoff.</p>
<p></p>
<p>However, there are a few things that could happen. </p>
<p></p>
<p><strong>1) Weather</strong></p>
<p></p>
<p>The weather on the top of the Peak is unpredictable. If it gets really bad, they may turn those of us slower runners still on the course around. If we would get bad weather, it could mean I wouldn't be able to finish.</p>
<p></p>
<p>This is from the <a href="http://www.pikespeakmarathon.org/course.htm" target="_blank">Pikes Peak Marathon website</a>, "<span>We have, and probably will again, turn people back down the mountain at the A-Frame due to the threat of lightning higher up. Search and Rescue receives up-to-the-minute weather data. Please follow any directions they give you."</span></p>
<p></p>
<p>I'm praying this doesn't happen to us in 2014!!</p>
<p></p>
<p><strong>2) Bottlenecks</strong></p>
<p></p>
<p><span>I have heard runners from previous years say there can be bottlenecks on the trail that slow you down. If some people go out too fast in the beginning (which I'm not planning on doing) and then slow down, I could get stuck behind them. Since I won't be going much faster than what is needed for the cutoff time, I'm concerned this could cause me to miss it. Hopefully, the slower runners (or hikers) will let me pass, but if not? Well, let's just say it could be a deal breaker for me.</span></p>
<p></p>
<p><strong>3) Injury</strong></p>
<p></p>
<p><span>I don't plan on being injured. No one does. But, as I was running down Barr Trail tonight, I twisted my ankle. I felt a sharp pain but was able to still run on it and the pain eventually subsided. So I think I'm okay this time. But, you never know when you might fall or twist an ankle, etc. </span></p>
<p></p>
<p><span>If I would get an unplanned injury within the next 5.5 weeks, it could slow me way down or potentially keep me from even lining up on the start line.</span></p>
<p></p>
<p><strong>The Bottom Line?</strong></p>
<p></p>
<p><span>All three of these fears are things out of my control. I can train, plan, and prepare to the best of my ability. But, if one of these three things happens, it will be out of my control.</span></p>
<p></p>
<p><span>Therefore, I think I better start praying the Serenity Prayer more often these next 5.5 weeks. :)</span></p>
<p></p>
<p><em>God grant me the serenity <br/> to accept the things I cannot change; <br/> courage to change the things I can;<br/> and wisdom to know the difference.</em></p>
<p></p>
<p></p>
<p>How do you handle your fears and the things you can't control when it comes to racing?</p>
<p></p>
<p></p>Pikes Peak Ascent Race Strategy 101tag:pikespeaksports.us,2014-07-03:5021591:BlogPost:5724862014-07-03T03:00:00.000ZShelley Hitzhttp://pikespeaksports.us/profile/ShelleyHitz
<p>As the Pikes Peak Ascent race is just over 6 weeks away, I decided to spend some time on my race strategy this week.</p>
<p></p>
<p>I first looked at the course on the <a href="http://pikespeakmarathon.org/course.htm" target="_blank">Pikes Peak Marathon website</a>.</p>
<p></p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806507829?profile=original" target="_self"><img class="align-full" src="http://storage.ning.com/topology/rest/1.0/file/get/2806507829?profile=original" width="612"></img></a></p>
<p></p>
<p>This map shows the mileage, elevation, and aid stations along the race…</p>
<p>As the Pikes Peak Ascent race is just over 6 weeks away, I decided to spend some time on my race strategy this week.</p>
<p></p>
<p>I first looked at the course on the <a href="http://pikespeakmarathon.org/course.htm" target="_blank">Pikes Peak Marathon website</a>.</p>
<p></p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806507829?profile=original" target="_self"><img src="http://storage.ning.com/topology/rest/1.0/file/get/2806507829?profile=original" width="612" class="align-full"/></a></p>
<p></p>
<p>This map shows the mileage, elevation, and aid stations along the race course.</p>
<p></p>
<p>And I knew I needed to memorize the cut off times as I am in wave 2 and am NOT a fast runner.</p>
<p></p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806508013?profile=original" target="_self"><img src="http://storage.ning.com/topology/rest/1.0/file/get/2806508013?profile=original" width="627" class="align-full"/></a></p>
<p></p>
<p>Next, I spent a long time reading Matt Carpenter's detailed description of the course on his site here: </p>
<p><a href="http://www.skyrunner.com/ppcourse.htm" target="_blank">http://www.skyrunner.com/ppcourse.htm</a></p>
<p></p>
<p>And finally, I used his <a href="http://www.skyrunner.com/pace.htm" target="_blank">pace calculator</a> to come up with goal times for each spot along the course. I also took the information from his description of the course to also add the mileage to the calculations.</p>
<p></p>
<p>My MAIN goal is to finish the race before the cut off times. However, I am setting a time goal of 5:30 for the race. I will be power hiking most of the race as my lungs won't let me run uphill very long. With some of my recent training, I think this goal time is very doable for me. </p>
<p></p>
<p>So, here is what my race strategy might look like...</p>
<p></p>
<p><a href="http://www.skyrunner.com/pace.htm" target="_blank"><img width="396" src="http://storage.ning.com/topology/rest/1.0/file/get/2806508117?profile=RESIZE_480x480" width="396" class="align-full"/></a></p>
<p></p>
<p>Here is the mileage with a couple notes I took from Matt's description of the course.</p>
<ul>
<li>Ruxton = 0.42 miles</li>
<li>Hydro street = 1.25 miles (6.3% of Ascent time) <br/> <i>**don’t push too hard on the W’s</i></li>
<li>Top of the W’s (13 switchbacks) = 3.2 miles (20.1% of Ascent time)</li>
<li>No Name creek = 4.3 miles (29.3% of Ascent time)<br/> <i>**there is a 2 mile section here where you can run a little and pass other racers</i></li>
<li>7.8 to the summit = 5.52 (39.7% of Ascent time)</li>
<li>Barr camp = 7.6 miles (50.8% of Ascent time)</li>
<li>Bottomless pit = 8.52 (58.2% of Ascent time)</li>
<li>Aframe = 10.2 miles (71.2% of Ascent time)<br/> <i>**JAM! Just Always Move!</i></li>
<li>Finish = 13.32 miles</li>
</ul>
<p></p>
<p>I am a newbie to this race. And I have yet to complete the entire course on a training run. However, I am feeling confident that with more training on Barr trail, hiking 14ers, and staying physically healthy, I will reach my goal on August 16th and finish the Ascent before the cut off time. </p>
<p></p>
<p>The mountain looms in front of me everyday from my front window. However, I am preparing mentally and physically to conquer Pikes Peak on race day.</p>
<p></p>
<p><em>How about you? If you are running the Ascent this year, what is your race strategy?</em></p>
<p></p>
<p><em>For those of you that have run the Ascent before, any other advice you would give me? </em></p>
<p></p>Instant Fame with the PPS Triple Crown Team?tag:pikespeaksports.us,2014-06-28:5021591:BlogPost:5704602014-06-28T20:30:00.000ZShelley Hitzhttp://pikespeaksports.us/profile/ShelleyHitz
<p>When I applied to be part of the <a href="http://www.pikespeaksports.us/page/2014-pikespeaksports-us-triple-crown-runners" target="_blank">PikesPeakSports.us Triple Crown team</a>, Tim Bergsten mentioned there would be instant celebrity wearing the infamous purple and gold singlets of the team. </p>
<p></p>
<p><em>Little did I know how this would be true for me.</em></p>
<p></p>
<p>After finishing the first race of the Triple Crown, the GOG 10 miler, my friend Kristina Tabares informed me…</p>
<p>When I applied to be part of the <a href="http://www.pikespeaksports.us/page/2014-pikespeaksports-us-triple-crown-runners" target="_blank">PikesPeakSports.us Triple Crown team</a>, Tim Bergsten mentioned there would be instant celebrity wearing the infamous purple and gold singlets of the team. </p>
<p></p>
<p><em>Little did I know how this would be true for me.</em></p>
<p></p>
<p>After finishing the first race of the Triple Crown, the GOG 10 miler, my friend Kristina Tabares informed me that my picture (and yes, I was wearing the purple and gold singlet) was pictured on the front page of the sports section in the Gazette.</p>
<p></p>
<p>It's true...I'm famous!!! </p>
<p></p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806502425?profile=original" target="_self"><img src="http://storage.ning.com/topology/rest/1.0/file/get/2806502425?profile=original" width="349" class="align-full"/></a></p>
<p></p>
<p>Well, not really. But, how many times do you get your picture in the paper? I don't think I've ever been pictured in a newspaper for a race before. </p>
<p></p>
<p><span class="font-size-4"><strong>There is only one conclusion...</strong></span></p>
<p></p>
<p>It must be the beautiful purple and gold PPS Triple Crown team singlet I'm wearing! Ha! :)</p>
<p></p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806502820?profile=original" target="_self"><img width="500" src="http://storage.ning.com/topology/rest/1.0/file/get/2806502820?profile=RESIZE_1024x1024" width="500" class="align-full"/></a></p>
<p></p>
<p>Seriously, though, I don't need fame or celebrity. <a href="http://www.pikespeaksports.us/profiles/blogs/7-reasons-i-run-in-races-and-they-don-t-include-winning" target="_blank">I run for many reasons</a>, but I don't run for awards or notoriety. </p>
<p></p>
<p>Being chosen for the Triple Crown Team (and attempting to finish all 3 races) has been one of the biggest physical challenges of my life. So far, I've accomplished 1/3 of my goal. What a great feeling to have finished the GOG 10 miler successfully and within my goal time. Whew!</p>
<p></p>
<p>Next week...Summer Roundup 12k. </p>
<p></p>
<p><em>Ready or not...here I come!</em></p>
<p></p>
<p>p.s. If you are running the Triple Crown next year, I encourage you to apply for the PPS triple crown team. Not only will you become a local celebrity, you will also have tons of fun! :)</p>
<p></p>My playground today...tag:pikespeaksports.us,2014-06-26:5021591:BlogPost:5698882014-06-26T01:00:00.000ZShelley Hitzhttp://pikespeaksports.us/profile/ShelleyHitz
<p>I read the book, "Essentialism: The Disciplined Pursuit of Less" by Greg McKeown this past weekend. It is more of a business book, but really got me thinking about life in general. He talks about how we often get caught up in doing so many things, we aren't really effective at any of them. </p>
<p></p>
<p>He also talked about the importance of play. </p>
<p></p>
<p>Yes, you read that right. Play. All work and no play is actually not good for us.</p>
<p></p>
<p>I was thinking of this…</p>
<p>I read the book, "Essentialism: The Disciplined Pursuit of Less" by Greg McKeown this past weekend. It is more of a business book, but really got me thinking about life in general. He talks about how we often get caught up in doing so many things, we aren't really effective at any of them. </p>
<p></p>
<p>He also talked about the importance of play. </p>
<p></p>
<p>Yes, you read that right. Play. All work and no play is actually not good for us.</p>
<p></p>
<p>I was thinking of this today as I spent a majority of my day on the Barr trail at the top of Pikes Peak. I drove to the top, jogged down three miles to tree line and then power hiked back up. At the same time, my husband CJ ran from Memorial Park and met me at the top of Pikes Peak 13 miles later.</p>
<p></p>
<p><em>It was a gorgeous morning to be on the mountain. </em></p>
<p></p>
<p>And it was my first time getting any type of training "above tree line." As I am signed up to run the Ascent in August, I know that I need to start training now. One of the common things I hear Ascent veterans say is how important it is to get altitude training above tree line. This builds red blood cells and prepare your body for the hardest part of the race.</p>
<p></p>
<p>Therefore, I am glad I was able to get that benefit today. </p>
<p></p>
<p><strong>But, most importantly, I was thankful for some "play" time on this playground today....</strong></p>
<p></p>
<p></p>
<p>A beautiful view from the parking lot at the top of Pikes Peak before I started.</p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806502737?profile=original" target="_self"><img width="450" src="http://storage.ning.com/topology/rest/1.0/file/get/2806502737?profile=RESIZE_480x480" width="450" class="align-full"/></a></p>
<p></p>
<p></p>
<p></p>
<p>Ahhhhh......</p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806504055?profile=original" target="_self"><img width="450" src="http://storage.ning.com/topology/rest/1.0/file/get/2806504055?profile=RESIZE_480x480" width="450" class="align-full"/></a></p>
<p></p>
<p></p>
<p></p>
<p>Proof I DID get to tree line :)</p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806505593?profile=original" target="_self"><img width="450" src="http://storage.ning.com/topology/rest/1.0/file/get/2806505593?profile=RESIZE_480x480" width="450" class="align-full"/></a></p>
<p></p>
<p></p>
<p></p>
<p>My head was in the clouds...literally!</p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806507326?profile=original" target="_self"><img width="450" src="http://storage.ning.com/topology/rest/1.0/file/get/2806507326?profile=RESIZE_480x480" width="450" class="align-full"/></a></p>
<p></p>
<p></p>
<p>As I was finishing, some afternoon clouds started rolling in. </p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806508661?profile=original" target="_self"><img width="450" src="http://storage.ning.com/topology/rest/1.0/file/get/2806508661?profile=RESIZE_480x480" width="450" class="align-full"/></a></p>
<p></p>
<p>Oh...and after my workout I decided to indulge in one of their famous altitude donuts...<a href="http://www.aramarkleisure.com/landing-pages/pikes-peak/donut-coupon.aspx" target="_blank">especially since it was free</a>!</p>
<p></p>
<p>I encourage you to find some time this week to get out and play!! God's beautiful playground awaits you. :)</p>
<p></p>
<p></p>
<p></p>
<p></p>What kind of runner are you regarding injuries?tag:pikespeaksports.us,2014-06-23:5021591:BlogPost:5692672014-06-23T01:00:00.000ZShelley Hitzhttp://pikespeaksports.us/profile/ShelleyHitz
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806502360?profile=original" target="_self"><img class="align-center" height="239" src="http://storage.ning.com/topology/rest/1.0/file/get/2806502360?profile=original" width="398"></img></a></p>
<p></p>
<p>Injuries.</p>
<p></p>
<p>They happen to even the best of runners. However, how do you respond when injuries come your way?</p>
<p></p>
<p><em>Do you...</em></p>
<p></p>
<p>1.) Ignore the pain and continue to run through?</p>
<p>Or</p>
<p>2.) Listen to your body and allow yourself to heal?</p>
<p></p>
<p><br></br> <strong>Chronic Injuries</strong></p>
<p></p>
<p>I…</p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806502360?profile=original" target="_self"><img src="http://storage.ning.com/topology/rest/1.0/file/get/2806502360?profile=original" width="398" class="align-center" height="239"/></a></p>
<p></p>
<p>Injuries.</p>
<p></p>
<p>They happen to even the best of runners. However, how do you respond when injuries come your way?</p>
<p></p>
<p><em>Do you...</em></p>
<p></p>
<p>1.) Ignore the pain and continue to run through?</p>
<p>Or</p>
<p>2.) Listen to your body and allow yourself to heal?</p>
<p></p>
<p><br/> <strong>Chronic Injuries</strong></p>
<p></p>
<p>I worked for 12 years as a licensed Physical Therapist and primarily treated overuse injuries. Therefore, I have seen firsthand what happens when you ignore the pain and continue to work through it.</p>
<p></p>
<p>Many of my patients were working repetitive jobs and had to keep working through the pain until their doctor put them on restrictions or took them off work. And what I found was the injuries that took the longest to heal, were the injuries that were most chronic.</p>
<p></p>
<p><strong>I would explain it this way.</strong></p>
<p></p>
<p>When you have pain in your body, it is similar to a "check engine" light in your car. The pain alerts you that something might be wrong. It does not mean there is anything serious going on, but it does indicate you should at least look into what might be causing the problem.</p>
<p></p>
<p>If you ignore a "check engine" light in your car, it could lead to bigger problems and more expense.</p>
<p></p>
<p>And when you ignore pain in your body as a runner, it could lead to a bigger injury and more time off later on.</p>
<p></p>
<p><strong>Normal Aches and Pains</strong></p>
<p></p>
<p>Now, I know there will be aches and pains as we run. My husband, CJ, often says that your legs need to get hardened to new distances, new terrain, etc.</p>
<p></p>
<p>I get that.</p>
<p></p>
<p>And so you can't stop running every time a little ache or pain pops up. Sometimes the saying, "No Pain, No Gain" is true. But, sometimes it's not.</p>
<p></p>
<p>I believe it is important to listen to your body and investigate further when you start to have pain.</p>
<p></p>
<p><strong>Listening to my body...</strong></p>
<p></p>
<p>I did this back in April. March was a big racing month for me. I raced two 5k's and PR'd both times. I also wore racing flats for the first time. Since I tend to have flat feet, I wondered how my body would react to the minimal support provided by the racing flats.</p>
<p></p>
<p>After increasing my mileage and pushing my body to new PR's, my feet started to ache. I kept running through the pain until I started to get numbness on top of the aching. This is when I realized something more serious was going on.</p>
<p></p>
<p>I saw my chiropractor, used a foam roller to roll out my calves, applied ice, and decided to back off my miles. I didn't have any races planned for April and decided to not race for an entire month.</p>
<p></p>
<p>And in this case, it helped. It was the right decision. By May I was back to running pain free and was able to start training for the Garden of the Gods 10 mile race.</p>
<p></p>
<p>Thankfully, I have continued to stay pain free. So far. I'm sure I will face other aches and pains along the way. It is a part of being a runner. However, for today, I am thankful to run another day pain free.</p>
<p></p>
<p><em>What about you? How do you typically respond to injuries?</em></p>One Way to Celebrate Your Running Accomplishmentstag:pikespeaksports.us,2014-06-15:5021591:BlogPost:5669472014-06-15T22:00:00.000ZShelley Hitzhttp://pikespeaksports.us/profile/ShelleyHitz
<p>Whether you are winning your age group or simply finishing a race, I believe it is important to celebrate your accomplishments. </p>
<p></p>
<p>Lately I've been thinking about this as we have an entire fireplace mantle FULL of my husband's running awards. He is a gifted runner and works hard. I am very proud of all he has accomplished.</p>
<p></p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806503930?profile=original" target="_self"><img class="align-full" height="278" src="http://storage.ning.com/topology/rest/1.0/file/get/2806503930?profile=RESIZE_1024x1024" width="495"></img></a></p>
<p></p>
<p>I did…</p>
<p>Whether you are winning your age group or simply finishing a race, I believe it is important to celebrate your accomplishments. </p>
<p></p>
<p>Lately I've been thinking about this as we have an entire fireplace mantle FULL of my husband's running awards. He is a gifted runner and works hard. I am very proud of all he has accomplished.</p>
<p></p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806503930?profile=original" target="_self"><img width="750" src="http://storage.ning.com/topology/rest/1.0/file/get/2806503930?profile=RESIZE_1024x1024" width="495" class="align-full" height="278"/></a></p>
<p></p>
<p>I did recently get to add one trophy to the mantle from our women's HART team winning our division in the Winter Series this year. I will only have it short-term as it will soon be passed along to one of my other teammates during their birthday month. But, I can enjoy it while I have it!!</p>
<p></p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806504956?profile=original" target="_self"><img width="750" src="http://storage.ning.com/topology/rest/1.0/file/get/2806504956?profile=RESIZE_1024x1024" width="224" class="align-full" height="398"/></a></p>
<p></p>
<p><strong>However, I was wondering how I, a self-proclaimed <a href="http://www.pikespeaksports.us/profiles/blogs/a-few-lessons-from-a-middle-of-the-pack-runner" target="_blank">"middle-of-the-pack" runner</a> (and sometimes closer to the back), can still celebrate my running accomplishments although I don't often win an age group award or trophy.</strong></p>
<p></p>
<p>I am part of a running group on Facebook called, "<a href="https://www.facebook.com/groups/RFFMO/" target="_blank">Run for Fun</a>," and recently saw someone post a picture of a display they have in their house for their finisher's medals. I thought, "<em>I need to get one of those to celebrate MY running accomplishments</em>!"</p>
<p></p>
<p>They shared a few places you could order something similar online and I decided to purchase mine from the "<a href="https://www.etsy.com/shop/runningonthewall" target="_blank">Running on the Wall</a>" Etsy store. It arrived this week and was on my wall the same day.</p>
<p></p>
<p><strong>I LOVE it!! </strong></p>
<p></p>
<p>It gives me a place to keep my race bibs, hang my finisher's medals, and post a picture. My current picture is from the Denver Half Marathon where I qualified for the Pikes Peak Ascent. CJ paced me and helped me take almost 18 minutes off my sea level half marathon PR. What an amazing accomplishment to celebrate!</p>
<p></p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806512589?profile=original" target="_self"><img width="750" src="http://storage.ning.com/topology/rest/1.0/file/get/2806512589?profile=RESIZE_1024x1024" width="567" class="align-full" height="318"/></a></p>
<p></p>
<p></p>
<p>It also has this scripture on it, "<em>I can do all things through Christ who strengthens me</em>." - Philippians 4:13</p>
<p></p>
<p>As I have already shared in a <a href="http://www.pikespeaksports.us/profiles/blogs/sometimes-you-have-to-run-scared" target="_blank">previous blog post</a> about sports psychology, I often repeat that verse over and over during races. It is one of the positive affirmations I use to help me finish strong when racing. Plus, my faith in Christ is central to my life and all I do. </p>
<p></p>
<p><strong>Therefore, for many reasons, I love this new addition to our living room wall. </strong></p>
<p></p>
<p>Woot!</p>
<p></p>
<p>I can't wait to add a few more medals to my collection...especially the one I get after completing <a href="http://www.pikespeakmarathon.org/" target="_blank">Pikes Peak Ascent</a>!! Just two more months of training to go. </p>
<p></p>
<p>But, first I need to finish the second race of the Triple Crown of Running series, the <a href="http://www.summerroundup.com/" target="_blank">Summer Roundup 12k</a>, in July. First things first. :)</p>
<p></p>
<p><em>By the way, how do you celebrate your running accomplishments? Whatever you do, I hope you do celebrate in at least one way (or even many)!! It's time to celebrate!</em></p>#1 Key to Running Faster and Reaching New PR's (Plus My One-Year Anniversary)tag:pikespeaksports.us,2014-06-08:5021591:BlogPost:5637422014-06-08T18:00:00.000ZShelley Hitzhttp://pikespeaksports.us/profile/ShelleyHitz
<p><em>What is the #1 key to running faster and reaching new PR's?</em></p>
<p></p>
<p>I recently asked my running friends this question and here were the replies I received...</p>
<p></p>
<ul>
<li>"Above all else, consistency is king." - Dan Angeles</li>
<li>"Milage cures all." - Andy Rinne</li>
<li>"Don't get injured. And what Dan said." - Shannon Payne</li>
<li>"Consistent speed work." - Korina Nalbach</li>
<li>"Two Little Debbie snack cakes right before the workout!! Sorry...couldn't help…</li>
</ul>
<p><em>What is the #1 key to running faster and reaching new PR's?</em></p>
<p></p>
<p>I recently asked my running friends this question and here were the replies I received...</p>
<p></p>
<ul>
<li>"Above all else, consistency is king." - Dan Angeles</li>
<li>"Milage cures all." - Andy Rinne</li>
<li>"Don't get injured. And what Dan said." - Shannon Payne</li>
<li>"Consistent speed work." - Korina Nalbach</li>
<li>"Two Little Debbie snack cakes right before the workout!! Sorry...couldn't help it!" - Brent Reeder</li>
<li>"I'll echo Dan as well, and add that it helps me if I act ignorant of any sort of improvement in order to prevent any Little Debbie cake relapses I might have." - Toby Manuel</li>
<li>"Miles, strength training, weight loss (if needed and it worked for me), and cross training to help rest those overused muscles. Above all, you have to love running." - Gladys Felix-Mendoza</li>
<li>"Consistency, strength training, gradual progression, speed work, recovery days!" - Chris Miner</li>
<li>"Yup... Consistency to well designed training program specifically for your goals and your body." - Jen Jones</li>
</ul>
<p></p>
<p>Lots of great advice there. But, did you notice a theme?</p>
<p></p>
<p><strong>Consistency!!</strong></p>
<p></p>
<p>And consistency has been the #1 key for my improvement in running this last year.</p>
<p></p>
<p><strong>Celebrating A One-Year Anniversary</strong></p>
<p></p>
<p>Today is my one-year anniversary. Not my wedding anniversary (that will come August 15th, the day before the Ascent, and we'll be celebrating 16 years. But, I'll probably be so focused on surviving the Ascent the next day that we won't really celebrate until after it's over!)</p>
<p></p>
<p>No, instead, today marks my one-year anniversary since I started running more consistently.</p>
<p></p>
<p>I ran the GOG 5k the last two years. Last year I saw a great improvement in my time and was therefore motivated to see even more improvement in my racing times. My husband, CJ, basically told me I needed to run more often and more consistently. He started coaching me and setting up weekly workouts for me.</p>
<p></p>
<p><strong>And it worked.</strong></p>
<p></p>
<p>This last March I hit a new PR in the 5k (It was a 5 minute improvement from GOG 5k last year) and I have seen great improvements overall in my fitness. You can see how my 5k times have improved over the past two years in the chart below.</p>
<p></p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806503236?profile=original" target="new"><img width="540" src="http://storage.ning.com/topology/rest/1.0/file/get/2806503236?profile=RESIZE_1024x1024" width="540" class="align-full"/></a></p>
<p></p>
<p></p>
<p>The #1 key? Yep...consistency.</p>
<p></p>
<p><strong>A New Challenge</strong></p>
<p></p>
<p>However, today, instead of running the 5k, I ran the 10 miler. Because I have been training consistently and was able to train on the course, I finished strong. I was hoping for 1:45 and finished 1:42:48 with an overall pace of 10:16.</p>
<p></p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806503457?profile=original" target="_self"><img src="http://storage.ning.com/topology/rest/1.0/file/get/2806503457?profile=original" width="204" class="align-full" height="363"/></a></p>
<p></p>
<p>This is still a very slow time. I finished 64th in my age group and 904 overall. But, it was a victory for me.</p>
<p></p>
<p>And being my first 10 mile race ever...it is now officially my 10 mile PR. :)</p>
<p></p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806503680?profile=original" target="_self"><img src="http://storage.ning.com/topology/rest/1.0/file/get/2806503680?profile=original" width="450" class="align-full" height="322"/></a></p>
<p></p>
<p><em>How about you? What do you believe is the #1 key to running faster and hitting PR's?</em></p>
<p></p>When Racing, Should You Run By Pace or Effort?tag:pikespeaksports.us,2014-06-01:5021591:BlogPost:5615272014-06-01T20:00:00.000ZShelley Hitzhttp://pikespeaksports.us/profile/ShelleyHitz
<p>Someone asked me this week at the BRC Wednesday night group run if I wanted to run the Garden of the Gods 10 miler for a certain time. Since I have been running the course, I do have a general time in mind that I will aim for during the race.</p>
<p></p>
<p><em>However, it got me to thinking about this question:</em></p>
<p></p>
<p><strong>When racing, should you run by pace or effort?</strong></p>
<p></p>
<p>For me, it all depends. Previous to this past year, I ran mostly road 5k's. During…</p>
<p>Someone asked me this week at the BRC Wednesday night group run if I wanted to run the Garden of the Gods 10 miler for a certain time. Since I have been running the course, I do have a general time in mind that I will aim for during the race.</p>
<p></p>
<p><em>However, it got me to thinking about this question:</em></p>
<p></p>
<p><strong>When racing, should you run by pace or effort?</strong></p>
<p></p>
<p>For me, it all depends. Previous to this past year, I ran mostly road 5k's. During my 5k races, I almost always ran by pace. I would know set a realistic goal for myself based upon my training and then try to keep that goal pace all throughout the race. This worked very well for me until I ran the <a href="http://www.pikespeaksports.us/profiles/blogs/my-first-winter-series" target="_blank">Winter Series</a> this year.</p>
<p></p>
<p>I had never run any of the Winter Series courses before so I had no idea what to expect. And 3 or the 4 races were fairly hilly. The one "flat" course ended up having several inches of snow on it which slowed everyone down.</p>
<p></p>
<p>My husband CJ has been coaching me and I asked him what pace I should aim for in the Winter Series races. He kept telling me to go by effort.</p>
<p></p>
<p><em>And it bothered me.</em></p>
<p></p>
<p>I wanted to run by pace instead. That way I would know if I needed to push myself more or even slow down so I wouldn't go out too fast.</p>
<p></p>
<p><strong>But, I learned something while running the Winter Series races.</strong></p>
<p></p>
<p>If you are racing a new course, especially one that has quite a bit of hills, it can be best to go simply by effort. Therefore, I let my breathing dictate how fast I should go. If I run the Winter Series again, I'll have a baseline to go from and can therefore use both pace and effort during the race.</p>
<p></p>
<p><strong>Since I haven't run the Garden of the Gods 10 miler, I will most likely be running according to my effort level.</strong></p>
<p></p>
<p>Thankfully, I live under 2 miles from the course and therefore I have been training on the course which has <a href="http://www.pikespeaksports.us/profiles/blogs/3-tips-to-prepare-for-a-new-race" target="_blank">helped me prepare</a> for this tough course. Last week, <a href="http://www.pikespeaksports.us/profiles/blogs/inspiration-to-run-another-day" target="_blank">I finished 8 miles</a> of the course and today I completed the entire 10 mile course. It was like having a "dress rehearsal" one week before the live event. :)</p>
<p></p>
<p>Because I have some idea of what pace I can run for my training runs on the course, I do have a goal pace in mind for race day. However, I won't let that dictate my race as those were training runs and not at race pace. I will primarily let my effort dictate how fast I run.</p>
<p></p>
<p><strong>Recently, I surveyed my Colorado running friends on Facebook and asked them this question...</strong></p>
<p></p>
<p><em>I'm curious...for those of you who have run the Garden of the Gods 10 miler before, how hard would you rate it for a 10 miler on a scale of 1 to 10?</em></p>
<p></p>
<p>1 = Easiest<br/> 10 = Most Difficult</p>
<p></p>
<p><em>Here were their replies:</em></p>
<p></p>
<ul>
<li>10....it's a GORGEOUS course but challenging to say the least. I've run the US Army 10-miler in DC (flat and almost sea level) and the GoG was harder BUT you can do it! Training in the GoG makes a big difference as you'll learn the hills and love them I know you'll be great Shelley!!!!</li>
<li>10</li>
<li>10</li>
<li>9</li>
<li>10</li>
<li>9.5</li>
<li>8</li>
<li>If you train correctly for it the difficulty won't matter because you will be ready for it.</li>
<li>6-7</li>
</ul>
<p></p>
<p>The average response? 9.125 out of 10. Wow!</p>
<p></p>
<p>I have heard that this race jokingly has the reputation of being the <em>hardest half marathon in the country</em>. But, it has also <a href="http://www.gardentenmile.com/" target="_blank">won awards</a> for being the most scenic race and best 10 mile race.</p>
<p><a href="http://www.gardentenmile.com/" target="_blank"><img width="509" src="http://storage.ning.com/topology/rest/1.0/file/get/2806512795?profile=RESIZE_1024x1024" width="509" class="align-full"/></a></p>
<p></p>
<p>I guess I will find out and experience it for myself this next week. Wish me luck (and say a prayer for me) as I challenge my body to a new level! :)</p>
<p></p>
<p>What about you? Do you race by pace, effort, or a combination of both?</p>Inspiration to Run Another Daytag:pikespeaksports.us,2014-05-25:5021591:BlogPost:5603782014-05-25T21:00:00.000ZShelley Hitzhttp://pikespeaksports.us/profile/ShelleyHitz
<p>Although I have run in some capacity for the past 21+ years, I have NOT consider myself a serious runner. I did some training for a half marathon in 2010; but until I decided to try to qualify for (and finish) the Pikes Peak Ascent this year, I was not running very consistently and definitely was not doing any long runs.</p>
<p></p>
<p>However, once I found out I was chosen for the <a href="http://www.pikespeaksports.us/page/2014-pikespeaksports-us-triple-crown-runners" target="_blank">PPS…</a></p>
<p>Although I have run in some capacity for the past 21+ years, I have NOT consider myself a serious runner. I did some training for a half marathon in 2010; but until I decided to try to qualify for (and finish) the Pikes Peak Ascent this year, I was not running very consistently and definitely was not doing any long runs.</p>
<p></p>
<p>However, once I found out I was chosen for the <a href="http://www.pikespeaksports.us/page/2014-pikespeaksports-us-triple-crown-runners" target="_blank">PPS Triple Crown Team</a>, I knew I would have to run the GOG 10 miler June 8th and therefore would need to start increasing my long runs again. As a self-declared "<a href="http://www.pikespeaksports.us/profiles/blogs/a-few-lessons-from-a-middle-of-the-pack-runner" target="_blank">middle of the pack</a>" runner, I rarely have friends that run slow enough to join me on my long runs. Therefore, I have to find the motivation to get out there and do them alone.</p>
<p></p>
<p><strong>Finding the Motivation</strong></p>
<p></p>
<p>Today was one of those days. I needed to get at least an 8 mile run (yes, this is a long run for me right now) in the Garden...preferably on the course I will be running in just 2 weeks.</p>
<p></p>
<p>But, honestly, most of the time I prefer hiking over long runs. I enjoyed several beautiful hikes with friends this week and love the fresh air, exercise, and camaraderie.</p>
<p></p>
<p><strong>But, I was dreading my "long run."</strong></p>
<p></p>
<p>One of my hikes this week was on the incline with my friends Anna and Lori. </p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806505967?profile=original" target="_self"><img width="750" src="http://storage.ning.com/topology/rest/1.0/file/get/2806505967?profile=RESIZE_1024x1024" width="551" class="align-full" height="413"/></a></p>
<p>During my climb up, I met a fellow hiker. He said this was his 75th time to hike the incline but it "never gets easier." He shared how he has really bad knee pain and the incline hike will only get harder once he gets his double knee replacement surgery.</p>
<p></p>
<p>He looked young. Really young. So I asked him how old he was...only 24 years young. He told me he was in Afghanistan with the military (Army, I think) and was involved in a bombing where he sustained injuries to his knees. He said he no longer has any cartilage in his knees and this is why he has to have both of them replaced.</p>
<p></p>
<p>I told him how great it was that he hasn't given up and that he has stayed active even after his injuries. He said, "I have to keep going. I can't stop."</p>
<p></p>
<p>I asked him if he heard of <a href="http://en.wikipedia.org/wiki/Amy_Purdy" target="_blank">Amy Purdy</a>, the 34 year old paraolympic bronze medalist in snowboarding and recent runner up in Dancing with the Stars. What makes Amy's story so amazing is that she has no feet. None. At the age of 19, she had both of her legs amputated below the knee due to an infection that led to septic shock. She has an amazing story of overcoming tremendous obstacles.</p>
<p></p>
<p>He said he would look her up when he got home. I thanked him for his service and we both finished our hike.</p>
<p></p>
<p><strong>Overcoming Obstacles</strong></p>
<p></p>
<p>I have since changed careers, but previously worked as a licensed Physical Therapist for 12 years. In the beginning of my career, I worked in pediatrics and some of the most rewarding years of my career were when I volunteered with a non-profit organization in Belize, Central America, helping children with disabilities. In the two years we lived in Belize as missionaries, it was both heart wrenching and inspiring to see these kids overcome so many obstacles.</p>
<p></p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806507696?profile=original" target="_self"><img width="750" src="http://storage.ning.com/topology/rest/1.0/file/get/2806507696?profile=RESIZE_1024x1024" width="541" class="align-full" height="405"/></a></p>
<p></p>
<p><strong>And So I Found My Inspiration to Run Another Day.</strong></p>
<p></p>
<ul>
<li>The 24 year old hiker I met on the incline who keeps going despite his injuries, the pain, and needing a double knee replacement.</li>
<li>Amy Purdy not only surviving septic shock and a double amputation, but going on to win a paraolympic bronze medal and learning to dance (and amazingly well) with two prosthetic legs.</li>
<li>The children I worked with that found joy despite their circumstances and disabilities.</li>
</ul>
<p></p>
<p><strong>If they can overcome their obstacles, I can push through to the next level of my training.</strong></p>
<p></p>
<p>I'm happy to share that I finished my 8 mile run on the Garden of the Gods 10 mile course today. And I actually did better than I thought I would. Yes, it was tough. But, I have been doing my training and gradually increasing both my hill training and long runs. I was ready for this next step.</p>
<p></p>
<p>Next week, if all goes well, I hope to finish the complete 10 mile course just one week before the race.</p>
<p></p>
<p>My main goal this summer is to build endurance and train my body to run on hills. My focus is not speed or time. This will be my first 10 mile race EVER and so will automatically be my PR. I simply want to do my best and finish injury free.</p>
<p></p>
<p><strong>I am thankful I can continue to run and am surrounded by such beautiful scenery.</strong></p>
<p></p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806508747?profile=original" target="_self"><img width="400" src="http://storage.ning.com/topology/rest/1.0/file/get/2806508747?profile=RESIZE_480x480" width="486" class="align-full" height="273"/></a></p>
<p>(picture from my training run today)</p>
<p></p>
<p>And I am inspired to push through my next physical obstacle when I see what someone like Amy Purdy has accomplished.</p>
<p></p>
<p><em>What inspires you to run another day? Have you met someone recently that has overcome physical obstacles and encouraged you to do so as well?</em></p>
<p></p>
<p></p>
<p>p.s. If you haven't seen Amy Purdy's 9.5 minute TED talk and need some inspiration, I encourage you to watch it below:</p>
<p></p>
<p><object width="560" height="315" classid="clsid:d27cdb6e-ae6d-11cf-96b8-444553540000" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=6,0,40,0"><param name="allowFullScreen" value="false"></param><param name="allowscriptaccess" value="never"></param><param name="src" value="//www.youtube.com/v/N2QZM7azGoA?version=3&hl=en_US&rel=0"></param><param name="allowfullscreen" value="false"></param><param name="wmode" value="opaque"></param><embed wmode="opaque" width="560" height="315" type="application/x-shockwave-flash" src="//www.youtube.com/v/N2QZM7azGoA?version=3&hl=en_US&rel=0" allowscriptaccess="never" allowfullscreen="false"></embed> </object>
</p>Sometimes You Have to Run Scaredtag:pikespeaksports.us,2014-05-19:5021591:BlogPost:5596712014-05-19T02:00:00.000ZShelley Hitzhttp://pikespeaksports.us/profile/ShelleyHitz
<p dir="ltr">Running can be a very mental sport. Those who finish races usually have some degree of mental toughness. There are many barriers you have to push through and obstacles you have to overcome in order to succeed in running.</p>
<p dir="ltr"></p>
<p dir="ltr">Henry Ford said, "<strong><em>Whether you think you can or you think you can't you're probably right</em></strong>."</p>
<p dir="ltr"></p>
<p dir="ltr">This week I had a <strong>major mental obstacle to overcome</strong> leading…</p>
<p dir="ltr">Running can be a very mental sport. Those who finish races usually have some degree of mental toughness. There are many barriers you have to push through and obstacles you have to overcome in order to succeed in running.</p>
<p dir="ltr"></p>
<p dir="ltr">Henry Ford said, "<strong><em>Whether you think you can or you think you can't you're probably right</em></strong>."</p>
<p dir="ltr"></p>
<p dir="ltr">This week I had a <strong>major mental obstacle to overcome</strong> leading up to the Black Canyon Ascent. This is a race that requires you to run six miles uphill. I have been doing <a href="http://www.pikespeaksports.us/profiles/blogs/hill-training-101" target="_blank">hill training</a> lately but the longest I have run uphill prior to this race was 30 minutes in one of my steady hill climb workouts.</p>
<p dir="ltr"></p>
<p dir="ltr">For the last couple of weeks I have been fearing and dreading this race. I would have thoughts like...</p>
<ul>
<li>Why did I sign up for this race?</li>
<li>I'm not ready for this race.</li>
<li>I don't know if I can make it 6 miles uphill.</li>
</ul>
<p dir="ltr"></p>
<p dir="ltr">And it seemed as if I was going to defeat myself in my mind. My mom calls this stinkin' thinkin'.</p>
<p dir="ltr"></p>
<p dir="ltr"><strong>Finally, I had to decide that I would run...even if I had to run scared.</strong></p>
<p dir="ltr"></p>
<p dir="ltr">There was no other way to run a new race like this that presented a new physical challenge for me. We live hours away from the race course; therefore, I couldn't even train on the course to prepare in advance. They also didn't have a course map listed online or even a previous race on Garmin that I could find.</p>
<p dir="ltr"></p>
<p dir="ltr">I felt like I was going into the race completely blind. But, my husband kept assuring me that I would be fine.</p>
<p dir="ltr"></p>
<p dir="ltr">And after all of my doubts, fears, and stinkin' thinkin'; my husband was right. I did just fine. I ran slow, but I finished the race without walking (except at the aid stations, that is)!</p>
<p dir="ltr"></p>
<p dir="ltr">We had dinner with a bunch of Colorado Springs runners the night before. During our evening conversation, <a href="http://www.pikespeaksports.us/profile/AmyPerez" target="_blank">Amy Perez</a> said she thinks an uphill race is easier than a race like <a href="http://www.gardentenmile.com/" target="_blank">Garden of the Gods 10 miler</a> because you can find a rhythm and then stick with it. And for my first uphill race, I found that to be true. Once I found a rhythm, I was able to pretty much stick with it.</p>
<p dir="ltr"></p>
<p dir="ltr">I would repeat phrases to myself in rhythm with my breathing. Phrases like...</p>
<ul>
<li>You've got this.</li>
<li>I can do all things through Christ who gives me strength.</li>
<li>You are winner because you will finish this race.</li>
<li>Almost there.</li>
<li>etc.</li>
</ul>
<p dir="ltr"></p>
<p dir="ltr">I ended up running most of the race with a 77 year old man. The back of his shirt said 25,000 miles and still running. Early on in the race I still had enough breath to let him know how impressive I thought that was! He proceeded to tell me that he was now at almost 30,000 miles. Wow! I did tell him he should get an updated shirt. :-)</p>
<p dir="ltr"></p>
<p dir="ltr"><em>Here we are pictured below...</em></p>
<p dir="ltr"><em><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806505258?profile=original" target="_self"><img src="http://storage.ning.com/topology/rest/1.0/file/get/2806505258?profile=original" width="495" class="align-full" height="390"/></a></em></p>
<p dir="ltr"></p>
<p dir="ltr"><strong>I had a major turning point mentally in this race. </strong></p>
<p dir="ltr"></p>
<p dir="ltr">I went from my stinkin' thinkin' to my positive affirmations and I know it really helped me.</p>
<p dir="ltr"></p>
<p dir="ltr">It was interesting because during the race I kept passing caterpillars along the road. And all of sudden it hit me. The caterpillar represented the transformation I had went through. Just like a caterpillar transforms into a beautiful butterfly, my thoughts transformed into something much more beautiful as well.</p>
<p dir="ltr"></p>
<p dir="ltr"><em>And it made all the difference.</em></p>
<p dir="ltr"></p>
<p dir="ltr">I'm not an expert in sports psychology, but I can tell you what I've experienced. I truly believe our thoughts do make a difference in our athletic performance.</p>
<p dir="ltr"></p>
<p dir="ltr"><strong>I also received some other encouragement to help me finish strong.</strong></p>
<p dir="ltr"></p>
<p dir="ltr">In this race, they let the walkers start 30 minutes before the runners. Therefore, near the end of the race, I started to pass walkers. And it was so encouraging to hear them cheering me on. At this point, I did NOT have much extra breath, so I would simply give them a thumbs up to thank them.</p>
<p dir="ltr"></p>
<p dir="ltr">My final encouragement came from my husband. With a half a mile to go, I was thinking I wished I would've told him to be waiting for me so he could run me into the finish line. Not even 1/10 of a mile later I saw him come running towards me. He gave me that extra boost to finish strong. It also helps that the race finished on a short downhill. </p>
<p dir="ltr"></p>
<p dir="ltr">It felt amazing to finish such a big physical challenge! Even though I didn't win any awards, I was still a winner (in my opinion) because I finished. I didn't give up and I overcame my mental obstacles.</p>
<p dir="ltr"><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806507320?profile=original" target="_self"><img width="400" src="http://storage.ning.com/topology/rest/1.0/file/get/2806507320?profile=RESIZE_480x480" width="246" class="align-full" height="437"/></a></p>
<p dir="ltr"></p>
<p dir="ltr">Being able to finish an uphill race like this gives me confidence that as I continue my training, I will also be able to finish the <a href="http://www.pikespeakmarathon.org/" target="_blank">Pikes Peak Ascent</a> in August. I have to admit, I'm still feeling a bit scared about that race. Thankfully I still have almost 3 months to prepare!</p>
<p dir="ltr"></p>
<p dir="ltr"><strong>Additional reading:</strong></p>
<ul>
<li><a href="http://www.runnersworld.com/sports-psychology/how-your-thoughts-affect-your-running-efficiency" target="_blank">How Your Thoughts Affect Your Running Efficiency</a></li>
<li><a href="http://www.runnersworld.com/sports-psychology/how-to-think-like-an-elite-runner" target="_blank">How to Think Like an Elite Runner</a></li>
</ul>
<p dir="ltr"></p>
<p dir="ltr"></p>
<p dir="ltr"><strong>How About You?</strong></p>
<p dir="ltr"></p>
<p dir="ltr"><em>What mental obstacles have you had to overcome as a runner? Do you find racing to be mentally tough as well?</em></p>Hill Training 101tag:pikespeaksports.us,2014-05-16:5021591:BlogPost:5590152014-05-16T00:00:00.000ZShelley Hitzhttp://pikespeaksports.us/profile/ShelleyHitz
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806505031?profile=original" target="_self"><img class="align-center" src="http://storage.ning.com/topology/rest/1.0/file/get/2806505031?profile=original" width="250"></img></a></p>
<p>"<em>Hills are speedwork in disguise</em>." ~Frank Shorter</p>
<p>My husband (and coach), CJ, has told me for months that a hill workout is similar to a speed workout. Hill training is great for your lungs and your legs. As I plan to do a couple of hilly races this summer and one race with one very big hill (the Ascent), I realize hill workouts will become a regular…</p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806505031?profile=original" target="_self"><img src="http://storage.ning.com/topology/rest/1.0/file/get/2806505031?profile=original" width="250" class="align-center"/></a></p>
<p>"<em>Hills are speedwork in disguise</em>." ~Frank Shorter</p>
<p>My husband (and coach), CJ, has told me for months that a hill workout is similar to a speed workout. Hill training is great for your lungs and your legs. As I plan to do a couple of hilly races this summer and one race with one very big hill (the Ascent), I realize hill workouts will become a regular part of my life these next few months.</p>
<p></p>
<p><strong>Here are a couple of hill training workouts he has put on my schedule...</strong></p>
<p><br/> <strong>#1: Hill Repeats</strong></p>
<p>This is exactly what it sounds like...you repeat running up a hill. :)</p>
<ul>
<li>Short - 10 to 30 seconds, 6 repetitions</li>
<li>Long - 30 seconds up to 2 minutes, 4 repetitions</li>
</ul>
<p><br/> <strong>#2: 20 Minute Steady State</strong></p>
<p>Instead of running hard for shorter distances, this hill workout has you run up a long hill at a steady pace for 20 minutes.</p>
<p>CJ ran with me on one of my 20 minute steady state hill workouts and helped coach me on technique as well.</p>
<ul>
<li>Pumping my arms</li>
<li>Picking up my knees</li>
<li>And picking up the pace the last 5 minutes</li>
</ul>
<p></p>
<p><strong>Whew!!</strong></p>
<p></p>
<p>Hill workouts are tough, but I can definitely tell it's a great workout deposit in my running bank.</p>
<p></p>
<p><em>Do you do hill workouts? What type of hill workouts do you do?</em></p>3 Tips to Prepare for a NEW Racetag:pikespeaksports.us,2014-05-09:5021591:BlogPost:5576822014-05-09T01:00:00.000ZShelley Hitzhttp://pikespeaksports.us/profile/ShelleyHitz
<p>As part of the <a href="http://www.pikespeaksports.us/page/2014-pikespeaksports-us-triple-crown-runners" target="_blank">PPS Triple Crown team</a>, I will be running three tough races this summer...</p>
<ol>
<li><a href="http://www.gardentenmile.com/" target="_blank">The Garden of the Gods 10 Mile Run</a></li>
<li><a href="http://www.summerroundup.com/" target="_blank">Summer Roundup 12k</a></li>
<li>And the infamous <a href="http://www.pikespeakmarathon.org/" target="_blank">Pikes Peak…</a></li>
</ol>
<p>As part of the <a href="http://www.pikespeaksports.us/page/2014-pikespeaksports-us-triple-crown-runners" target="_blank">PPS Triple Crown team</a>, I will be running three tough races this summer...</p>
<ol>
<li><a href="http://www.gardentenmile.com/" target="_blank">The Garden of the Gods 10 Mile Run</a></li>
<li><a href="http://www.summerroundup.com/" target="_blank">Summer Roundup 12k</a></li>
<li>And the infamous <a href="http://www.pikespeakmarathon.org/" target="_blank">Pikes Peak Ascent</a></li>
</ol>
<p>All three of these races are new to me. The good part is that no matter how fast I run, I will be setting new PR's for each of these courses. :)</p>
<p>However, since I haven't ran any of these races before, I don't know what to expect. Therefore, here are 3 tips I have learned that help me prepare for a new race.</p>
<p></p>
<p><strong>Tip #1: Become familiar with the race course</strong></p>
<p>For me, running is very mental. Therefore, if I know what is coming in the race, it helps me to mentally prepare. That way I know when the difficult parts of the race are coming (i.e. hills, turns, elevation, etc.). It is especially helpful for me to run the actual race course prior to race day as well.</p>
<p></p>
<p>Most races will post a link to their course online. However, if the race doesn't have a link to its course, you can also search online at <a href="http://connect.garmin.com" target="_blank">connect.garmin.com</a> for other people who posted their races from previous years. I learned about this feature from my friend, "<a href="http://www.pikespeaksports.us/profile/DanAngeles" target="_blank">Downhill Dan</a>," when I was training for the Denver half. Here are the instructions on how to look up a race course on the Garmin website:</p>
<ul>
<li>Sign into your account. If you don't have one, you can register for free on their site.</li>
<li>Click on the "explore" tab. A drop down menu will appear, click "activities"</li>
<li>A map will appear, type in the city you wish to find the course.</li>
<li>To the right of the space you type the city, you'll see a "show filters" tab. Click it and it will ask you for more details.</li>
<li>To narrow the search type in the date, the distance, and time.</li>
<li>Click search and viola!</li>
</ul>
<p></p>
<p>I recently learned about a company called <a href="http://www.elevationtat.com/" target="_blank">ElevationTat</a> through my teammate,<a href="http://www.pikespeaksports.us/profile/BriannePierson" target="_blank">Brianne</a>. ElevationTat creates temporary tattoos for certain races with the elevation of the course. You then wear the tatoo on your arm for race day so you know what is coming. They currently only have tattoos for certain races, but I think it's a really cool idea!</p>
<p></p>
<p>Here is a picture from their website of the tattoos in use...</p>
<p><a href="http://www.elevationtat.com/" target="new"><img width="500" src="http://storage.ning.com/topology/rest/1.0/file/get/2806505935?profile=RESIZE_1024x1024" width="458" class="align-full" height="248"/></a></p>
<p></p>
<p><br/> <strong>Tip #2: Train for the distance you will be running</strong></p>
<p>This one is pretty obvious. If you are training for a half marathon, then you need to make sure you are getting long runs to prepare you for that distance. This will allow your body to build up the endurance it needs for race day. I have learned that I can't skimp on my long runs!</p>
<p></p>
<p><br/> <strong>Tip #3: If at all possible, train on the course</strong></p>
<p>There is no substitute for training on the same terrain that you will face on race day. Matt Carpenter, the record holder for the Pikes Peak Ascent and Marathon, was known to train so often on the Barr trail that he even knew the position of every rock. Some people even joke that he had names for each rock as well. :)</p>
<p></p>
<p>The more your body trains on the race course, the more it will adapt to the conditions and be ready for race day. Therefore, this week I decided to train on each of the courses that I will be facing this summer during the Triple Crown.</p>
<p></p>
<p><strong>Friday</strong> I went up the incline and then ran down the Barr Trail. Technically I will be running up the Barr Trail during the <a href="http://www.pikespeakmarathon.org/" target="_blank">Ascent</a>, but it was still a great workout and helped me get a little more familiar with some of the terrain.</p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806507415?profile=original" target="_self"><img width="300" src="http://storage.ning.com/topology/rest/1.0/file/get/2806507415?profile=RESIZE_320x320" width="267" class="align-full" height="474"/></a></p>
<p></p>
<p><strong>Saturday</strong> I ran in Bear Creek Park on some of the course for the <a href="http://www.summerroundup.com/" target="_blank">Summer Roundup</a>. Although this race is only a 12k, it is still a tough course with hills.</p>
<p><img width="400" src="http://storage.ning.com/topology/rest/1.0/file/get/2806520200?profile=RESIZE_480x480" width="299" class="align-full" height="398"/></p>
<p></p>
<p><strong>Sunday</strong> I ran in Garden of the Gods and had a beautiful run on part of the course for the <a href="http://www.gardentenmile.com/" target="_blank">10 miler</a>.</p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806527012?profile=original" target="_self"><img width="300" src="http://storage.ning.com/topology/rest/1.0/file/get/2806527012?profile=RESIZE_320x320" width="300" class="align-full"/></a></p>
<p></p>
<p>My legs definitely need more hill training to adequately prepare for these races, but I'm excited to get back on the trails a lot more over the next three months. Not only will it help me prepare for the races, it will also fill my soul with the beautiful sights of nature.</p>
<p></p>
<p>Ready or not, here I come <a href="http://www.thetcr.com/" target="_blank">Triple Crown</a>!!</p>
<p></p>
<p></p>
<p>p.s. How do you like to train and prepare for a new race? Have any other tips that work well for you? If so, share them in the comments below.</p>A Few Lessons from a "Middle of the Pack" Runnertag:pikespeaksports.us,2014-05-04:5021591:BlogPost:5561602014-05-04T03:00:00.000ZShelley Hitzhttp://pikespeaksports.us/profile/ShelleyHitz
<p>My husband, CJ, is definitely a "front of the pack" runner and I love cheering him on! Our fireplace mantle is full of his running awards and I am so proud of all he has achieved. Because he is a fairly fast runner, many of our friends are fast "front of the pack" runners as well.</p>
<p><strong>However, I tend to be more of a "middle of the pack" runner.</strong></p>
<p>It is in this "middle of the pack" where I am joined by so many. And with a lot of hard work, I am improving. Honestly, I…</p>
<p>My husband, CJ, is definitely a "front of the pack" runner and I love cheering him on! Our fireplace mantle is full of his running awards and I am so proud of all he has achieved. Because he is a fairly fast runner, many of our friends are fast "front of the pack" runners as well.</p>
<p><strong>However, I tend to be more of a "middle of the pack" runner.</strong></p>
<p>It is in this "middle of the pack" where I am joined by so many. And with a lot of hard work, I am improving. Honestly, I don't think I'll ever be a "front of the pack" runner even if I dedicated my whole life to the sport. But I have slowly been learning to embrace who I am gifted to be.</p>
<p>This is a picture of me crossing the finish line in the 2013 Denver Rock 'n' Roll Half Marathon at 2:15:30 where I qualified for the Ascent.</p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806509550?profile=original" target="_self"><img width="300" src="http://storage.ning.com/topology/rest/1.0/file/get/2806509550?profile=RESIZE_320x320" width="244" class="align-full" height="367"/></a></p>
<p></p>
<p><strong>A Few Lessons...</strong></p>
<p>Here are just a few of the lessons I've learned along my journey as a "middle of the pack" runner.</p>
<p></p>
<p><strong>1) Always, always, always remember to have FUN!</strong></p>
<p>If you lose the fun of running; then in the end, you lose. Make sure to keep some fun in your running.</p>
<p></p>
<p><strong>2) Celebrate every time you are out there running.</strong></p>
<p>No matter how fast or slow you are, celebrate every time you get out the door for a run. I have to often remind myself of the truth of this quote...</p>
<p>"<em>No matter how slow you go, you are still lapping everyone on the couch</em>."</p>
<p></p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806509786?profile=original" target="_self"><img src="http://storage.ning.com/topology/rest/1.0/file/get/2806509786?profile=original" width="225" class="align-full"/></a></p>
<p></p>
<p></p>
<p><strong>3) Express gratitude for your health.</strong></p>
<p>Be thankful you are healthy enough to be out there running...no matter what speed you run.</p>
<p><em>Each run is a gift</em>.</p>
<p>My dad had a traumatic brain injury in 2009 and sometimes he struggles to walk normally, let alone run. He is working with a trainer and is improving everyday. However, he is a great reminder to me to be thankful for my health and my ability to run. If I start to get down about my running ability, I simply turn it around to gratitude...gratitude that I CAN still run. I never,ever want to take my health for granted. </p>
<p></p>
<p><strong>4) Comparison is the thief of joy.</strong></p>
<p>This is true in all of life, really. When we start obsessively comparing ourselves to others, we will never measure up. I have to remind myself of this all the time with running. It is so easy to fall into the trap of wishing I was someone else (usually someone faster), instead of embracing who I am. I have learned to race against myself instead of everyone else. When I can achieve a new PR or accomplish a goal I set for myself, I celebrate...even when I don't place in my age group or win a medal. ;)</p>
<p></p>
<p><strong>The BEST news?</strong></p>
<p>"Middle of the pack" runners can still qualify for and be chosen for the PikesPeakSports.us Triple Crown Runners! How do I know this? Well, I am thrilled to announce that I was chosen (yes, me...a "middle of the pack" runner) to be part of the 2014 PikesPeakSports.us Triple Crown Runners team.</p>
<p></p>
<p><a width="492" href="http://storage.ning.com/topology/rest/1.0/file/get/2806510020?profile=RESIZE_1024x1024" target="_self"><img width="492" src="http://storage.ning.com/topology/rest/1.0/file/get/2806510020?profile=RESIZE_1024x1024" class="align-full"/></a></p>
<p></p>
<p><a href="http://www.pikespeaksports.us/page/2014-pikespeaksports-us-triple-crown-runners" target="_blank">You can see a list of my teammates and read our bios here.</a></p>
<p></p>
<p>I'm excited, honored, and also a little apprehensive!! This is going to be one of the toughest things I have ever done, but I am up for the challenge!!</p>
<p></p>
<p>What kind of runner are you? Are you a in the "front of the pack" or "middle of the pack"? What lessons have you learned along the way? Share them in the comments below!</p>So Happy to Be Back on the Barr Trailtag:pikespeaksports.us,2014-04-27:5021591:BlogPost:5546642014-04-27T21:00:00.000ZShelley Hitzhttp://pikespeaksports.us/profile/ShelleyHitz
<p>Last year I hiked several times on the Barr Trail, whether it was hiking back down from the infamous incline or actually hiking to the summit of Pike's Peak. This year the Barr Trail has a much different meaning to me as I will be running in the Ascent. Well, I'm not sure I will be running...it might be more of a power hike most of the time. ;) </p>
<p>However, between now and race day on August 16th, I'll be spending a lot of time on this trail. </p>
<p><em>But I don't mind. At…</em></p>
<p>Last year I hiked several times on the Barr Trail, whether it was hiking back down from the infamous incline or actually hiking to the summit of Pike's Peak. This year the Barr Trail has a much different meaning to me as I will be running in the Ascent. Well, I'm not sure I will be running...it might be more of a power hike most of the time. ;) </p>
<p>However, between now and race day on August 16th, I'll be spending a lot of time on this trail. </p>
<p><em>But I don't mind. At all.</em></p>
<p>It's a beautiful place to spend hours at a time, breathing in the fresh mountain air, taking in the incredible views, and enjoying all that nature has to offer us.</p>
<p>Today it was overcast. But it was still stunning to take in the evergreen trees with a fresh layer of white snow on them as well as the beautiful views overlooking the city. </p>
<p>Plus, I enjoyed some great company with great friends.</p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806505767?profile=original" target="_self"><img width="750" src="http://storage.ning.com/topology/rest/1.0/file/get/2806505767?profile=RESIZE_1024x1024" width="325" class="align-full" height="325"/></a></p>
<p>Today was an easy hike day, but I know I will need to get some more intense training on the Barr Trail soon.</p>
<p>But, for today, I focused on enjoying the sights, smells, and the camaraderie.</p>
<p>Have you been on the Barr Trail lately?</p>7 Reasons I Run in Races (And They Don't Include Winning)tag:pikespeaksports.us,2014-02-25:5021591:BlogPost:5405422014-02-25T00:00:00.000ZShelley Hitzhttp://pikespeaksports.us/profile/ShelleyHitz
<p></p>
<p>I will be honest. I am a "middle of the pack" runner. Granted, as I have gotten <a href="http://www.trainwellracewell.com/running-tips-run-faster/" target="_blank">more consistent</a>, I have improved. However, I don't know that I'll ever win a race and very rarely will I place for my age group (especially while living in Colorado Springs with so many fast runners).</p>
<p></p>
<p>Now, don't get me wrong. I love to win. I'm not super competitive when it comes to sports, but I do like…</p>
<p></p>
<p>I will be honest. I am a "middle of the pack" runner. Granted, as I have gotten <a href="http://www.trainwellracewell.com/running-tips-run-faster/" target="_blank">more consistent</a>, I have improved. However, I don't know that I'll ever win a race and very rarely will I place for my age group (especially while living in Colorado Springs with so many fast runners).</p>
<p></p>
<p>Now, don't get me wrong. I love to win. I'm not super competitive when it comes to sports, but I do like to succeed at what I do.</p>
<p></p>
<p>But, as I was reflecting on my performance in the 2014 Winter Series, I realized that there are many reasons I run in races other than to win. So, I decided to share them with you below.</p>
<p></p>
<p><strong>#1: Fitness</strong></p>
<p>My number one reason to run in races is to stay fit. Right now, I work a sedentary desk job. I like my work, but I sit way too much. Therefore, getting out and running helps keep my blood pumping through my veins and keeps me healthy.</p>
<p>I also want to be able to run injury-free. Sometimes I don't push myself as hard as I could in my training because I don't want to get hurt. But, if I can continue running for years to come, it will be a great gift to both myself and my health.</p>
<p></p>
<p><strong>#2: Fun</strong></p>
<p>If you are a runner, you know the camaraderie that is formed at races. It truly is a fun environment! Plus, we tend to go out to breakfast with some of our friends after the race to extend the fun even further.</p>
<p></p>
<p><strong>#3: Friends</strong></p>
<p>Some of our best friends are runners. And we would have never met them had it not been for races, running groups, etc. This year, we had fun running the Winter Series with <a href="http://www.highaltituderunningteam.com/" target="_blank">H.A.R.T.</a>.</p>
<p></p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806506653?profile=original" target="_self"><img width="750" src="http://storage.ning.com/topology/rest/1.0/file/get/2806506653?profile=RESIZE_1024x1024" width="517" class="align-full" height="387"/></a></p>
<p></p>
<p><strong>#4: Food</strong></p>
<p>Some races do better than others at providing good food, but there is almost always some food available after the race. Yum!</p>
<p></p>
<p><strong>#5: Free Swag</strong></p>
<p>Okay, okay. Technically, the "free swag" we get isn't free. We do pay a race entry fee in order to get a t-shirt, finisher's medal, or some other cool swag - like the arm warmers we got for the Winter Series.</p>
<p></p>
<p><strong>#6: Fulfilling Goals</strong></p>
<p>I tend to be a goal-oriented person anyway, but signing up for a race gives me a definite goal to work towards. I tend to be more consistent in my training when I have signed up for an upcoming race.</p>
<p><br/> <strong>#7: Fashion</strong></p>
<p>I know what you're thinking..."<em>What does fashion have to do with running</em>?" Although I'm not over the top, I do like clothes and I enjoy accessorizing. Therefore, it's been fun to put together my running outfits for the races. For the winter series, I wore a different pair of fun socks for each race. :)</p>
<p></p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806510888?profile=original" target="_self"><img width="750" src="http://storage.ning.com/topology/rest/1.0/file/get/2806510888?profile=RESIZE_1024x1024" width="479" class="align-full" height="359"/></a><br/> Although I didn't get an age group award (I came in 5th), our HART gals team finished #1 for our division.</p>
<p>Winning isn't everything, but it is a bonus!!</p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806511281?profile=original" target="_self"><img width="750" src="http://storage.ning.com/topology/rest/1.0/file/get/2806511281?profile=RESIZE_1024x1024" width="487" class="align-full" height="365"/></a></p>
<p></p>
<p>Great job everyone in that completed the 2014 Winter Series! </p>
<p></p>What to Wear When Running in Winter Racestag:pikespeaksports.us,2014-02-09:5021591:BlogPost:5377052014-02-09T23:00:00.000ZShelley Hitzhttp://pikespeaksports.us/profile/ShelleyHitz
<p>This year I decided to run the Winter Series. And in Colorado, you never know what kind of weather you're going to get. Reminds me of this quote from Forrest Gump...</p>
<p> </p>
<p><em>"Life is like a box of chocolates...you never know what you're gonna get." ~Forrest Gump</em></p>
<p><img class="align-full" src="http://storage.ning.com/topology/rest/1.0/file/get/2806506545?profile=RESIZE_1024x1024" width="500"></img></p>
<p>Therefore, deciding what to wear on race day has been one of my toughest decisions. I don't want to be too hot and yet I don't want to be too cold either. Decisions, decisions!!…</p>
<p>This year I decided to run the Winter Series. And in Colorado, you never know what kind of weather you're going to get. Reminds me of this quote from Forrest Gump...</p>
<p> </p>
<p><em>"Life is like a box of chocolates...you never know what you're gonna get." ~Forrest Gump</em></p>
<p><img width="500" src="http://storage.ning.com/topology/rest/1.0/file/get/2806506545?profile=RESIZE_1024x1024" width="500" class="align-full"/></p>
<p>Therefore, deciding what to wear on race day has been one of my toughest decisions. I don't want to be too hot and yet I don't want to be too cold either. Decisions, decisions!! </p>
<p> </p>
<p><strong>Winter Series Race #2</strong></p>
<p>Leading up to the second race in the series, we had gotten some snow and cold weather. There was still some snow on the trail and even some ice in a few spots. It was in the 30's that morning and so I decided to wear a long sleeve shirt under my singlet and my running tights under my shorts. Oh, I can't forget my fun striped socks that I wore over my tights! :)</p>
<p><em><a href="http://www.pikespeaksports.us/profile/GladysFelixMendoza" target="_blank">Gladys</a> and I after race #2</em></p>
<p><em><img src="http://storage.ning.com/topology/rest/1.0/file/get/2806506842?profile=original" width="312" class="align-full" height="428"/></em></p>
<p>Boy, did I make the wrong decision!</p>
<p>By race time, it was in the high 40's and VERY sunny without much wind. Perfect weather for a winter race. However, did you notice that I was wearing all black? With the warmer temps and the bright sun beating down on me, I started regretting my wardrobe decision during the last 1.5 miles of the 4 mile race. I was really starting to heat up and knew I still had to keep up my pace to finish strong.</p>
<p>I finished as fast as my lungs would allow me, but I think I could have ran even faster if I hadn't OVER dressed.</p>
<p><em>Lesson learned! </em></p>
<p>I realized that 40's and sunny in Colorado usually means shorts and t-shirt weather for short races. I also decided that if I am ever in doubt about what to wear again, I will simply bring ALL my options with me and quickly change before the race if needed. </p>
<p> </p>
<p><strong>Winter Series Race #3</strong></p>
<p>In the week leading up to race #3, we probably had over 10 inches of snow fall and several days of subzero temps. CJ and I went to check out the 5-mile course a few days before the race and this is what it looked like...</p>
<p><img width="300" src="http://storage.ning.com/topology/rest/1.0/file/get/2806513695?profile=RESIZE_320x320" width="254" class="align-full" height="451"/></p>
<p> </p>
<p> </p>
<p>We both ran about 3-4 minutes per mile slower than our normal pace in all that snow. The race director told us they probably weren't going to plow the course before the race and so I debated all week about what to wear.</p>
<p>I decided to wear my micro spikes in the race. I knew the footing would be uneven and I didn't want to take any chances of twisting an ankle or slipping and falling.</p>
<p>By race time, the temps were back in the high 30s and it was sunny. After my issue with over dressing for the previous race, I decided to dress a little lighter (see the picture below). </p>
<p><img width="450" src="http://storage.ning.com/topology/rest/1.0/file/get/2806513895?profile=RESIZE_480x480" width="334" class="align-full" height="433"/>When I started the race, I thought I would regret not wearing my running tights as my legs felt a little cold. But, about halfway through the race, I knew I made the right decision as I started to heat up. I felt like I could have run faster, but could only run as fast as the footing would allow me. There were several inches of snow on the trail and overall the footing was very uneven. It reminded me of running on the sand at the beach and this made us all work harder during the race. Several times I could feel my ankles starting to roll, but thankfully I was able to finish without any injuries!! I could tell I worked different muscles than normal as my ankle stabilizing muscles were sore the next day!</p>
<p> </p>
<p><strong>Conclusion</strong></p>
<p> </p>
<p>There's just one more race left in the 2014 Winter Series. It will be interesting to see what the weather will bring for us on race day #4. With all the snow and cold weather we have gotten this year, it could be another interesting race. </p>
<p>I'm still learning what to wear in races, especially Colorado winter races. Sometimes you have to learn the hard way! If you have any tips or fun winter racing stories, please share!</p>The 30 Day Plank Challenge - Want to Join Me?tag:pikespeaksports.us,2014-01-17:5021591:BlogPost:5310712014-01-17T19:09:53.000ZShelley Hitzhttp://pikespeaksports.us/profile/ShelleyHitz
<p><span>I know that core strength is important for me not only for my running but for lower back discomfort and sacroiliac (SI) issues I have. Therefore, I decided to do this 30 day plank challenge. I just finished day 5 and it is getting tougher every day!</span></p>
<p>I am doing the traditional plank position on my elbows as well as on each side.…</p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806506223?profile=original" target="_self"><img class="align-full" src="http://storage.ning.com/topology/rest/1.0/file/get/2806506223?profile=original" width="200"></img></a></p>
<p></p>
<p><span>I know that core strength is important for me not only for my running but for lower back discomfort and sacroiliac (SI) issues I have. Therefore, I decided to do this 30 day plank challenge. I just finished day 5 and it is getting tougher every day!</span></p>
<p>I am doing the traditional plank position on my elbows as well as on each side.</p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806506223?profile=original" target="_self"><img src="http://storage.ning.com/topology/rest/1.0/file/get/2806506223?profile=original" width="200" class="align-full"/></a></p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806506930?profile=original" target="_self"><img src="http://storage.ning.com/topology/rest/1.0/file/get/2806506930?profile=original" width="200" class="align-full"/></a></p>
<p></p>
<div><strong>Here's the 30 Day Plank Challenge:</strong></div>
<p><span>Day 1 - 20 seconds</span></p>
<p><span>Day 2 - 20 seconds</span></p>
<p><span>Day 3 - 30 seconds</span></p>
<p><span>Day 4 - 30 seconds</span></p>
<p><span>Day 5 - 40 seconds</span></p>
<p><span>Day 6 - REST</span></p>
<p><span>Day 7 - 45 seconds</span></p>
<p><span>Day 8 - 45 seconds</span></p>
<p><span>Day 9 - 60 seconds</span></p>
<p><span>Day 10 - 60 seconds</span></p>
<p><span>Day 11 - 60 seconds</span></p>
<p><span>Day 12 - 90 seconds</span></p>
<p><span>Day 13 - REST</span></p>
<p><span>Day 14 - 90 seconds</span></p>
<p><span>Day 15 - 90 seconds</span></p>
<p><span>Day 16 - 120 seconds</span></p>
<p><span>Day 17 - 120 seconds</span></p>
<p><span>Day 18 - 150 seconds</span></p>
<p><span>Day 19 - REST</span></p>
<p><span>Day 20 - 150 seconds</span></p>
<p><span>Day 21 - 150 seconds</span></p>
<p><span>Day 22 - 180 seconds</span></p>
<p><span>Day 23 - 180 seconds</span></p>
<p><span>Day 24 - 210 seconds</span></p>
<p><span>Day 25 - 210 seconds</span></p>
<p><span>Day 26 - REST</span></p>
<p><span>Day 27 - 240 seconds</span></p>
<p><span>Day 28 - 240 seconds</span></p>
<p><span>Day 29 - 270 seconds</span></p>
<p><span>Day 30 - PLANK FOR AS LONG AS POSSIBLE!!</span></p>
<p></p>
<p><span>Have you done anything like this before? Or are you up for joining me in trying? </span></p>My First Winter Seriestag:pikespeaksports.us,2014-01-12:5021591:BlogPost:5305532014-01-12T21:45:11.000ZShelley Hitzhttp://pikespeaksports.us/profile/ShelleyHitz
<p>I'm running my first winter series this year and am excited to be running with a team. I decided to join HART (<a href="http://www.highaltituderunningteam.com/" target="_blank">High Altitude Running Team</a>) this year and am running with the girls team for the series. I may currently be the slowest on the team but I have learned that running isn't just about how fast you are but about the camaraderie and fun had by all!</p>
<p>And the fun part for me is that I continue to see my personal…</p>
<p>I'm running my first winter series this year and am excited to be running with a team. I decided to join HART (<a href="http://www.highaltituderunningteam.com/" target="_blank">High Altitude Running Team</a>) this year and am running with the girls team for the series. I may currently be the slowest on the team but I have learned that running isn't just about how fast you are but about the camaraderie and fun had by all!</p>
<p>And the fun part for me is that I continue to see my personal bests improve. Since my husband, CJ, started coaching me last summer AND I agreed to follow his plan to run more consistently, I have seen great improvements. I had a PR on the 10k and the half marathon and am close to getting my all-time PR on the 5k.</p>
<p>Plus, I'm in much better shape physically than I was last year. Previously, I was working too much at a sedentary job sitting in front of a computer.</p>
<p>As long as I stay healthy, I am planning on a full racing calendar this year. Including my first attempt at the Ascent. Therefore, I thought running the Winter Series would not only be fun but a great way to stay motivated with my training through the cold winter months.</p>
<p></p>
<p><strong>Preparing for the First Race</strong></p>
<p>We weren't sure what the course was going to be like, but just after 6pm, I checked the Winter Series Facebook page and saw this:</p>
<p><img width="652" src="http://storage.ning.com/topology/rest/1.0/file/get/2806498762?profile=RESIZE_1024x1024" width="652"/></p>
<p>Personally, I am still a cautious runner especially when it comes to ice and snow. My #1 goal is to stay healthy and injury-free. Therefore, I was concerned about the potential risk of slipping and/or falling on the course with 1-3 inches of packed snow.</p>
<p>CJ reminded me that he had won a prize pack from Trail Runner magazine and it included a pair of Kahtoola microspikes that were my size. It was too late to buy anything and so I was thankful we had a pair on hand for me to use. CJ decided to simply wear his racing flats. Me...I decided I would go conservative and try the microspikes.</p>
<p>I tried them out before the race and wasn't sure how I would like them. I saw Tim Bergsten and he said they would feel like wearing spikes on a track. They did feel great on the trail and I knew they would give me more confidence during the race so I decided to wear them.</p>
<p></p>
<p><strong>Preparing for the First Race</strong></p>
<p>At the race start, I looked around and not very many other people were wearing microspikes or Yak-Trax. I wondered if I made a mistake wearing them. The extra weight probably did slow me down at times during the race, especially when we were running through mud but overall I was glad I wore them. They gave me confidence to run fast on several downhill stretches (when I wasn't caught behind a group of runners) which helped me make up some time.</p>
<p><img src="http://storage.ning.com/topology/rest/1.0/file/get/2806499574?profile=original" width="521" class="align-full" height="346"/></p>
<p>The course was tough...it was uphill out and downhill back with some rolling hills in between. The snow and mud also added an extra challenge. I finished 35:40 and 10th in my age group. I was joking with CJ that since it was my first 3.3 mile race, it was my PR. :) I feel good about the race and know that as I continue to train I will improve.</p>
<p>The HART girls are also second in the team competition right now. It will be interesting to see how we finish the series.</p>
<p></p>
<p><strong>Winter Motivation</strong></p>
<p>How are you staying motivated through the winter months? Are you running the Winter Series? If so, how did your race turn out?</p>
<p></p>
<p><em>Good luck to all the Winter Series racers! See you in a couple of weeks. :)</em></p>
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