Wild West Relay: Team Pain In The Pass

What do you get when you add 12 average runners, 2 Honda Odyssey minivans, 4 dozen bananas, 2 dozen bagels, powerade, gu, cliff bars, coffee, tarps, bungee cords, sleeping bags, reflective vests, head lamps, stop watches, wet wipes, 33 hours of misery mixed with non-stop laughing, 200 miles of running and the most gorgeous scenery on God's Green Earth? You get Team Pain in the Pass vs. The Wild West Relay from Fort Collins to Steamboat Springs, Colorado! A successful 6 month in the making venture guided with able and gentle hands by our leader and captain, Murielle Brewer.

3:45am Friday, August 7th
Brewer House: Loading up my 2000 Honda Odyssey Minivan. 6 athletes in Van #1 - Shauna, Murielle, Donna, Randy, Chad & Chris. Away we went loaded down w/ supplies, food, h20 and boundless energy.

4am: Arrived at Budweiser Tour Center and checked in - got our bibs (#71 - my birthday!) and t-shirts and prepped for my 5am run. It was dark, chilly - I wore my arm compression sleeves to stay warm. The race folks were cranking some great tunes - the energy in the air was evident.

5am: The gun went off and we started the Relay race! I think my leg was only 4.7 miles and it was easy - mostly flat on gravel roads. I handed off the Livestrong bracelet to Randy for leg #2 after my run and away he went and so on and so on...through the 6 of us. We finished by mid-morning and met up with Van #2 in Livermoore, Co. Since we had about 4 - 5 hours until our next legs we found the most gorgeous lake (Dowdy Lake) to recooperate and have lunch. By now my stomach was starting to work it's *magic* and cramp on me. Wonderful. I wondered when my intestines would start to process the excitement and stress. I can't get a break. Really pisses me off. Anyhoo, we layed out tarps and s. bags and tried to get some shuteye - but that's hard at Noon w/ the sun blazing and the black crows kaaaaing away. We left our little sanctuary a bit groggier for sure and off to Red Feather/Deadman's Road for my leg #13.

3pm: Holy lack of oxygen! I couldn't breathe on my 5.7 mile run up the rough roads of this trail. The hills seemed endless and steep. I allowed myself 1 minute walking breaks as needed to catch my breath and try to get ahead of my breathing/suffocating. I don't think I've ever had to try so hard to make it up a 4 mile stretch of uphill as I did on these roads. I was the only runner in sight - but vans did pass and encourage and my own van #1 was so supportive and kept me going. The dust wasn't too bad - it was hot, though. I had a wet bandana which helped and Donna poured cold water on me every few miles.

4pm: Finished my run and handed off to Randy. I was elated! 2 legs down, 1 to go! I was so proud of myself...but then the nausea came on again and I felt awful. I tried to eat - forcefeed myself to recover and drink water but it was hard going down. Then I started to get a little delirious - felt the effects of the altitude, I think. We all did.

By 11pm it was time to make our way to another Van Exchange out in the middle of nowhere - but the crowds/vans/athletes had grown by the hundreds and we were dealing with miserable porta potty conditions, lemme tell ya. Some of us were still quite nauseous (wonder if it was from my engine idling so much w/ us in the van?) but we set up our tarps, bags, etc. and tried to get some sleep in the freezing cold. I remember never being in so much tummy pain in my life. I felt so sick and uncomfortable. I wanted it all to be over - to be home in my cozy house and bed! I was wearing ear plugs, a winter hat, gloves, fleece pants, jacket and even eye covers to block out the full moon! I think I slept for 5 minutes at best. The rest of the night was me tossing and turning in agony. At 1:30am we got up, packed up (yet again!) and drove to Walden for my last run. We got there at 2:30am and thankfully we got to use the Walden high school restrooms. I was quite sick and unsure if I'd be able to even run my 6.6 mile final leg. I tried to mentally WILL myself better. I really hoped that once I was out and running I'd feel better. The hardest part of the whole event for me was the down time - the waiting. At 4am my friend Maud from Van #2 passed off to me and I took off with my headlamp, blinking light, reflective vest, and sheer will and determination to NOT let my team down...through downtown Walden and out onto the long rural roads in the dark. I could see the lights of the other runners ahead of me - it was surreal. It was cold but felt good. I was really really tired. Physically & Mentally. But I did it - just over an hour made it to my last exchange and was DONE with my portion of the WWR.

Next 5 legs were spent cheering on my awesome van mates - and then once we met Van #2 I was able to eat a small amount of pancake and drink some Cytomax. When we arrived in Steamboat and hit the Egg & I - I had a bit of an appetite and ordered some eggs and potatoes. Delish. But I couldn't eat too much.

Took a FANTASTIC shower at Murielle's condo - it was ravishing!!!! Changed out of my gross clothes and felt like a new (but exhausted) woman. At 2:15pm Team Pain In the Pass crossed the FINISH as a full team of 12 strong - 33 hours after we'd started at an average pace of 10:17 minute miles.

Outwit, Outlast, Outplay, Outrun, OutPotty - WE DID IT!!!!!!!!!!!!!!!!!!!!!!!!!!!!

The last 3 months...

Getting ready for the uber-fun 200 mile Wild West Relay in 2 days! Otherwise known as GetYourAssOverThePass - our team is called Pain in the Pass. We are 12 strong...2 vans (one of them mine) and we start our run 5am Friday with Yours Truly running legs #1, #13 and #25...I'll be wearing my headlamp for the last leg at 2:30am Sat.

This summer has been known as Booty Camp. Hollyn and I have been alternating weeks being the Trainer and we have done a lot of Mt. Biking/duathlon type workouts as well as some tennis, jump rope, yoga/core work and of course our runs. We did a great run last week up at Horsetooth Res. such a gorgeous a.m. and the trail we took was challenging and fun.

We are iffy on doing the Muddy Buddy this year but will def. explore some trail half marathons and see what it out there. Interested in more off-road duathlons as well.

Sleep. Fuel. Run.

Time to decorate my van for Friday's race! Ouch, Pain in the Pass!

COLORADO MARATHON = 4:36:06

I DID IT!!!!

Spent Friday trying to carbo-load and rest up. I picked up my packet from the Hilton hotel and started to get really excited for Sunday's race once I saw all the athletes and felt the energy at the expo Fri eve. I went to bed around 10pm and got a great night's sleep. Saturday seemed to drag on forever. The weather had been overcast and rainy for 2 days. It was dreary and cold. The weather predictions for Sunday were crap. Jon helped me pack a tarp and a blanket and I went to Goodwill and got some throwaway sweat pants. Saturday I ate cereal and pasta and bagels during the day. I drank a lot of water. I tried to take it easy. I had started 'packing' for my run and had my piles upstairs by my bed - my fuel belt, hat, sunglasses, clothes, shoes, etc. etc. Jon put my chip on my left shoe and I made sure the laces didn't bother me. I got my bib ready to pin on my shirt - number #20, I was READY! I really had a terrible night's sleep Sat. night - was worried about the weather and being cold. I was worried my alarm clock wouldn't go off (so I set 3, 2 clocks, one watch). I'd planned to wear a pair of old running shoes up to the start and change into dry socks/shoes just before the race. I was like a Boy Scout w/ the prep work, for sure.

Sunday I got up at 3:15am and got dressed in the dark. I put on sunblock just in case the weather predictions were wrong...and changed my shorts for tights and my tank top for a long sleeve shirt. I woke up Jon and we left for the bus depot at 3:45am. I ate most of a dry bagel and had some water. Took a chewable Pepto. When I got to the depot it was still dark out but runners were pouring out of the parking garages and getting dropped off. It was exciting. I got on the 3rd bus (there were about twenty or more) and after the Race Coordinator made a little speech on our bus (Good Luck! Have Fun!) we were away. I sat next to a really nice guy my age (father of 2) who was also doing his first marathon. We chatted about our training and our goals. His goal was 3:45 (I later learned that he finished just before I did - I wonder what happened and if he was hurting pretty bad?) mine was a very conservative 4:30. The drive up the canyon was about an hour and I could see stars in the sky - that meant NO CLOUDS! Could it be possible that we weren't going to have crappy weather? When we arrived at Stephen's Gulch campground it was 33 degrees outside. Our nice bus driver said we could stay on the bus until 5:30am - he was one of the only drivers to allow this - others just dumped their people and drove off! We were lucky. I chatted up front w/ a few of the runners - one guy was doing his 16th marathon. One guy his 6th. One guy had done Boston 2 weeks ago and had qualified to do it again. I announced that "This is my FIRST marathon, baby!" Everyone was excited for me. At 5:30am I got off the bus just as the light was coming up in the sky and I immediately went to the portapotty. he he. Then I got my tarp spread out on the wet ground and opened my handwarmers and tried to warm up with my blanket around me. Most people were in shorts and tanks and were obviously very cold and miserable. I felt so fortunate to be in my warm snuggly spot. A guy w/ a megaphone walked around giving us updates: 15 mins, 10 mins, 5 mins 'til start! I got my running shoes on, went to the bathroom one more time, shoved all my stuff into my duffle bag and took it to the bag drop and that's when I ran into my friend Shauna(!) and we decided to run together! The gun went off and we let out a shout and we were away! The sun was coming up the canyon - over the clifftops, it was a beautiful morning. I could see all the heads bobbing ahead of me with the misty breath coming out of people's mouths. It was a cool sight for sure. Shauna and I found our groove and the first 6 miles flew by so fast. I ditched my rain gear, my warm hat, my gloves, my fleece and was down to my tights and shirt for the duration. I took a Hammer Gel at mile 6 w/ some water. We made a pit stop in some bushes and continued on down the mountain. (This trend would repeat itself another 5 times.) The river was flowing and so pretty. The scenery was beautiful. My thighs started to hurt a little around mile 10. My stomach was aching a bit around mile 8 or so - I dreaded getting those cramps and that was honestly my greatest fear...the dreaded tummy. But I mentally focused on something else and they went away...only to return every few miles. Luckily, I was eventually fine. My legs were aching the most - I let myself walk through a few of the aid stations if I took something from them(everyone was so awesome - wearing blue wigs, blasting music, tons of encouraging words) and stretched about 5 or so times during the race to loosen my tight quads. Of course there was the token 4 stops to RETIE my shoelaces. At the halfway point I couldn't believe how quickly the time had passed - I think my split was around 2:07 which was 12 minutes slower than my fastest half - so I was pretty excited with my time and knew I'd conserved enough to do the remaining 13 as well. At mile 14 I gelled again w/ water. I was also taking some sips of Heed every other aid station which were spread out every mile to every 2.7 miles in some cases. Shauna went ahead after 14 and I just continued on "Slow is Smooth, Smooth is Fast" mantra a la Chris Bowcutt. Chatted with a few fellow runners from time to time, but mostly it was a very solitary run the remainder of the time. Just me and my thoughts. And my wonderful Love Notes put together by Jon written by my family and friends. Every few miles I'd reach into my SpiBelt and pick out a thought to read. Some were funny, some were poignant. It was wonderful encouragement. I took another Hammer Gel (my last) at mile 21 and when I reached the mile 21 marker - I knew I'd run farther than I'd ever run before and I hadn't hit The Wall. I was stoked. The last 5 miles were on a secluded bike path with some shade and fields on the right w/ horses and cows. I had to start digging at this point because my legs were really getting tired. I saw a lot of people switching from running to walking for the same reason. That 14 mile downhill at the beginning of the day was a beeyatch. Wow. It wasn't just the grade, it was the angle - my right leg would be up higher on the long turns, etc. and it was uncomfortable sometimes. There was no flat part to balance out, I felt like I was tipping over sometimes. I hadn't trained for that! Anyway, I remember thinking 8 miles left, 7 miles left, 6 miles, 5 miles, when it got to 4 miles left, I couldn't believe I was almost done. Then 3...just a 5K! Then 2 - holy crap, I'm going to DO THIS THING, SHAUNA! At 2 miles I set my timer for 5 minutes and said to myself, "If I need to, I can walk for 1 minute when this goes off." So at 5 minutes, I walked for 1 minute. But then I realized that I was so close and all I had to do was dig and get through it and I'd be done SOONER! So, I ignored my watch after that and kept steady and mentally alert. When I had 1 mile left I set my timer for 10 minutes and knew that I'd be done around the time it went off. I kept looking down at my watch every minute (felt like forever!) and when it was down to 3 minutes my heart started really going fast b/c I was so excited. You have to understand that I was almost completely alone the last 5 miles. It was such a private stretch - there were people behind me and ahead of me, sure - but this was a quiet bike path and not downtown Denver on a street. It was an awesome and unique run. When I had .2 miles left I had to WILL myself to calm down and FOCUS. I rounded the corner and SAW the FINISH LINE! I saw the crowds, the people - I heard the cheers and bells. I can't tell you the feeling that came over me when I realized I was going to cross the finish line and do it without any embarrassing tummy issues or sickness! I saw my kids by the finish line and saw Jon with the camera. I gave the crowd a few fist pumps and grabbed Natalie's hand and we crossed the Finish together! I had my timing chip cut off by a volunteer and was handed my medal. My kids all hugged me and Jon was so proud of me. My friend Murielle was there with her 2 girls - she had some beautiful flowers for me. It was such a HUGE accomplishment! Little old me - I ran 26.2 miles! I wanted to leave right away and go get a huge bagel and chocolate milk from my fave place: Gib's Bagels, so we did that. I came home, took a nice warm bath (was a bit chilled) and a little nap, some ibuprofen and we all went to Macaroni Grill for dinner and I wore my medal! I was not super hungry but had a few slices of pizza margarita (delish) and some icecream. I fell asleep no problem (Nat rubbed IcyHot on my thighs! Heaven!) and surprisingly on Monday I wasn't as horribly sore as I expected to be...and today (Wed.) I'm about 99% back to normal! So lucky. I can run 2 miles tomorrow as per my training Week Zero and walk on Friday and then try a longer run on Saturday.

I want to thank my family - my hubby Jon, the greatest supporter and encourager on the planet. Thank you for helping me set goals and for carrying me through my self-doubt to achieve them. I am nothing without you, Jon! Jonny, the best babysitter and wittiest person I know. To Nat for her warmth and gentle love. To Cricket for telling me to do my Runny Runs! All my kids for their understanding during the 18 weeks of training. My friends - for their love and cheerleading all these weeks. Jamie Bee, Hollyn - the best running partner a person could ever have, DebraSistah...You girls believed in me when I didn't. For my Ironman broski, Chris - my personal trainer via phone and email...thank you bro. You inspire me! Domeevoo - my Marathoner brother who BEAT ME BY ONE MINUTE! AHHHHHHH! How funny is that?! Thank you Dom for believing in me. Trina, my Sistah. I love you. Rachy - my Sistah, thank you for your words and support! My Mommy and Daddy! Thank you for cheering me on and for always supporting me and my wacky running endeavors. I remember Dad running in Karachi (dang, shorts in the '70s were short!) and I admired that even back then when I was 8. Mom, watching you train in NZ with Bitty Hitchcock was inspiration for me - and then you ran the Misterton Hiff and I was so proud of you!

I could NOT have done this alone. Thanks to everyone, Streetgang ("Soldier On"), TAD (Poptart fueling machine!) and my brother Mike, who makes me want to be the best I can be and achieve all my dreams and goals. You are always with me every step of the way, bro. This one's for you.

2 miles (LOL)

Day-um

2 miles through the park, 2 sets of thigh presses against the park pavillion...

<3 days 'til the RACE.

Will post Sunday...hopefully!

Colorado Marathon, here I come.

4 miles

felt great - super easy and fast. wore my skins and they kept my arms nice and warm. it's a beautiful day.

3 days.

3 miles

< 5 days...the taper is huge. Tomorrow is 4 miles...Thurs. just 2. Then Rest Rest. Then Brutal.

tick-tock tick-tock

< SIX DAYS to go...

8 miles

1:09:49

Nick came with me (BMX biking) to support me on this cold and drizzly day, thanks little guy. We made really good time and had quite a few hills to conquer, so we were happy with our time. I spent my miles figuring out what I'm going to haul up the mountain with me next Sunday morning...a throw away duffle, blanket, sweatshirt, hat, sweatpants, etc. The clock is ticking. Today was my last "long" run (8 seems so easy now) next week I think I only run a total of 9 combined. The End Has Come.

27:04

A bit over 3 miles at 6:20am. The taper is ON.

6 miles - 53:06

Ran 3 with Hollyn at 6:15am and then the other 3 at 8:45am when the kids were in school. Hot day for sure!

4 miles - 36mins

First day in 5 weeks that I was able to run at 6:15am! The puppy, Olive has cramped my a.m. running style...(but I lurve her)...SO, it was awesome to meet up with Hollyn and run our 4 miles together before going home to the warzone. Felt great.

Dreamin'

Another Marathon dream. This time...it was mountain down-hill running...felt great - got down to the city (Dallas!) and all the directional signs disappeared and I and a few other runners got lost and confused and couldn't continue on because of all the hotels and traffic. It was the worst feeling knowing I'd trained to run 26.2 and only got to run half because the organizers screwed up. I hated it.

1:58:59

Harsh 12 miles in sleeting rain, slush, wind, cold. We've had a whopper of a weekend w/ the bad weather. I pushed when I could - when there was no risk of slipping. I found a really cool (but sadly, dead) bright yellow and black salamander on the sidewalk. I wanted to bring it back to show the kids - but the thought of carrying it in my raincoat didn't thrill me.

I ran 2 - 6 mile loops so was able to fuel at mile 6 (Hammer Gel) and 60z water. Stretched a bit after I was done and took a warm shower as the chill was starting to set in.

I have been terrible about crosstraining this season. My main goal has been to get the long runs in and work around the nasty weather. Hasn't left any time for bike riding.

2 weeks from today - hopefully around this exact time...I will be nearing the Finish Line of the Colorado Marathon!

4 miles 34:47

4 miles in the rain/hail but it felt GREAT and I pushed hard on those uphills! Snow is forecast for tonight/tomorrow and Saturday. Gotta get my 12 miles in this weekend and then a wicked TAPER begins! WOOHOO!

8 miles

I was a bit U.D.W. (under da weather) yesterday and I called 2 babysitters but no one could take care of Cricket for me, so I skipped my run. Today I'm still not 100% but I got all 8 miles in - including a stretch and walk at the end for 1:16:52.

I was sore today while running. My hips kind of hurt. I am TERRIBLE when it comes to stretching post-run...and I haven't been doing my yoga regularly at all...so I think I'm just super tight.

To the showers!

The Impossible = POSSIBLE

Ran TWENTY (20) miles.
3:34:53
Time included the 20 miles, the 3 stops to stretch my aching shoulders, the 2 stops to fuel and drink, and the numerous stops to ADJUST MY dammmmmmn shoelaces.

The run started Friday just after I took Cricket to preschool. I arranged for her to go home with a friend so I could run for the duration without having to go pick her up. It was cool when I started - but I ditched my fleece vest after mile 1 and stretched for a bit before continuing on. I had Nick's shuffle for the first 16 miles. After that - it started to annoy me, so I turned it off. By the end of the first loop - 6 miles, I had to hit the potty, so I'd planned the loop to come back by the house so I could do that and grab my fuel before heading out for the next 4 mile loop. Repeated the loops - and was done. The last 4 miles were harder - I had to mentally will myself not to stop and walk. I hurt, but not too bad - it was mostly just so long that I wanted to do something else.

The feeling I had at the end - when I reached home, was indescribable. I was overjoyed at my achievement. I have so much going on in my life - so busy with my kids and friends and everything, I practically have to move mountains just to get these runs in. I could have easily postponed this giant run - but I wanted to spend Easter weekend with my family and friends skiing and not have the run looming when I got back. So I got it done and felt so great afterwards. I felt guilty, though, for putting my doggie in her kennel for the entire morning...That was sad. But she survived.

My fueling on this run was: 7 miles, Hammer Gel and 6 oz water. 14 miles, repeat. Later on at mile 16 I drank 6 more oz of water.

My recovery was easy. Nothing happened. Was hungry on Saturday!

So, 3 weeks until Race Day. I think I can I think I can. I hope I can I hope I can.

Dreams

So, the marathon dreams have begun. Last night I had a bad dream. I was having trouble with my shoelaces (go figure) at the start of the marathon...I was in the back of the pack at the starting line and suddenly the gun went off and I was still crouched trying to tie my shredded laces. It was the WORST feeling. All the months of training for nothing. Finally, I got the shoes laced to mid-tongue and went for it. I passed a few people but was really lagging behind. I got DQ'd (ha!) for not running up an obstacle (a huge cube of stairs or something, didn't realize it was an obstacle-course type marathon!) and never got my time. I think the next 3 weeks will be peppered with dreams like this. Let's hope the real deal is better than the REM deal.

1:47:41

for 10 miles. Dunno what that translates to in miles/minute...almost so slow it was a half-marathon run for me. All I know is I did it and had to stop 2x to stretch and 6 times to adjust my 'effin shoelaces on my right foot. It is so painful to run in these shoes. I can't wait for the humongo Bonfire I'm going to have when this is all over. Burn Baby, burn.

I'm going out to do yard work now. It's a gorgeous sunny day!

Got the sitter lined up for Friday. 20 miles. Can't wait.

Tuesday, 50 minute run

Didn't map it out - just ran for time today. I haven't run in 3 days - but what an AMAZING run I had today - felt so great. I think the rest really helps. Tomorrow is 10 miles, off Thursday and then 20 looms for Friday. I have a sitter coming over on Fri. so hopefully it'll all work out. We're heading up to the ski slopes Fri - Sun.

38:51:47

Eh, about 4+ miles with some speedwork thrown in for good measure. I haven't done any speedwork in a while. Do a few aerobic intervals from time to time when I'm slugging on my runs, but today I did a few good bursts of sprinting and it felt good. We're due for a whopper of a snowstorm tonight/tomorrow. Hopefully my Sunday run (14) will be good to go.

9 miles on Wed.

9am...ran the first 5 with Hollyn, it was great. Did 4 more for 9. The sun was out - got a little burned but it felt good. I'm a bit sore today, don't know why. Probably b/c I didn't stretch out after.

5 tomorrow (Fri.) and then 14 this weekend.

42:25.94

Just under 5 miles - was pressed for time b/c Jon was on his lunch break watching the puppy & the Cricket. Felt good - felt fast. The wind was relentless (as usual) so that was lame but I got my run in. Tomorrow is a long one - 9 or 10. Supposed to have crappy weather so we'll see!

3 hours 2 minutes .82 seconds

EIGHTEEN MILES!!!!!!!!

Holy Freakin' Muya. I'm so proud right now. I NEVER thought I'd do it. Especially since I've not slept in a couple weeks and have been feeling badly about my runs and energy level. I slept OK last night (in the basement) and had a good breakfast: 1/2 bagel w/ crm cheese; yogurt, strawberries, apples & walnuts. Lunch was Pasta. Water. 2 Pepto tabs 30 mins pre-run.

2pm start time.

Ran 6miles with my ipod - Thanks to DJ Chukky 'Gang, my shuffle ROCKS so hard! I love it. Home after the first loop for a potty break and my fuel belt. Never stopped my watch. My awesome running partner met me for the middle 6 loop and the time flew with our catching up. I was so glad she met me. Funny thing was we were dressed IDENTICALLY with a grey race shirt (we'd done a duathlon a few years ago!) black tights and white ball caps! HA! We laughed at ourselves. I took some Hammer Gel at 7 miles and 60z water. My ipod battery died so I couldn't use it for the last 6...just me and my thoughts.

At mile 13 I took another Hammer Gel and some water and saved 1/2 the gel for later. I actually felt quite hungry on this run, so that's when I fueled.

I had to stop a few times to stretch my legs and fix my &#^+*%$ shoes...but as I rounded to mile 15 I was feeling inspired and the last 3 miles were great.

Run: 9 miles of steep uphill, 9 miles of downhill. 50 degrees temp.

Home for some chocolate milk and a banana. And a pepto bismal tab.

WOOOOOOOOOOOOOHOOOOOOOOOOOOO!

8 miles in 1:13

Got a break in the weather (still snow/ice on the ground) and the puppy took a nap in her kennel so I took the opportunity to go on my run at 1:30pm. Was just going to do 6 because I'd had a rough few nights (7 to be exact) with the puppy but went for 8 miles instead. There were some patches of snow to hike through and I practically had to climb a cliff of snow to cross the street thanks to the snowplows but I got it done and it was a cold but sunny day (sunburn) and all was well.

Blizzard...day #2

Well, no running yesterday or today. That makes 1x run this WEEK. Blah blah. Wah wah. I'm frustrated.

Marathon? What Marathon?

OK, so I caved and we got a puppy last Monday...March 16th. Since that day I have run a total of 3 times...completely ruining my perfect training track record.

After getting up every hour to take little Olive (our boxer puppy) outside I managed to run/walk 4 miles the next day. Then we went on Spring Break vacation to Utah and I ran for 25 minutes on Thursday 3/19. We skied Friday and Saturday. Home Sunday. I ran again yesterday in the howling wind - it sucked, to put it mildly. 4 miles. Today I'm supposed to run 9. Not gonna happen. I have been up with Olive every night since last Friday and I'm beat. I'm dizzy, confused, weak...I can't seem to get ahead. I will go for 9 tomorrow (God willing) and 5 Friday take off Saturday and hopefully get my 18 mile run in on Sunday. I don't want to blow it.

4 miles Mon 4 miles Tues

Ran 4 miles on Monday and 4 this morning. It's going to be a tough week with travel for Spring Break messing up my required runs. I was supposed to run 8 today...but we adopted a puppy yesterday and she had me up every 2 hours last night! I felt like death this morning. She had an accident in the kitchen JUST as I was walking out the door to run...so, had to quickly attend to that.

Look for some awesome posts in a year or so...The Adventures of Shauna and Olive
(Or Sheebs-O!): Running Partners for Life!

She's a Boxer. We are complete.

FMI

For My Information:

I logged more than 45 miles between Sunday and Saturday this week...and that was only 5 days of running! WOWZA!

5K + 13 miles

Ran the St. Paddy's Day 5k with Jonny this morning. It was so cold, about 20 degrees. Jonny and I picked up our goody bags and bibs and then hid in our car until we HAD to go to the starting line! We saw a neat hot air balloon go up - made a video of it, it was awesome. We didn't push too hard on the run - but finished in a respectable time, which I don't know what that was but will find out.

I needed to log 16 miles today - so had to come home and go on a 13 miler to make up the difference. Jon, Nat & Nick came with me on their bikes and rode the entire 13 mile loop. I was grateful to have them with me.

I'm feeling pretty tired but haven't slept or rested - lots going on today and tonight. But I'm so glad I got my schstuff done for today!

40:00

Fatigue doesn't even begin to describe this morning. I had acute insomnia last night (thanks to all the psychopathic mass-murdering bastards in the news) and just could not calm down and sleep. It was after 2:30am when I finally crashed on the couch only to be woken up at 5:50am for my 4 mile run. I ran/walked about 3.3 miles and called it quits for the week. I will run 16 on Saturday. Gotta sleep. Gotta hydrate. Gotta eat. Gotta Gotta.

3 + 5 = 8

Had to break it up again because of the kids' school schedule...

3 miles at 6:30am
5 miles at 9am

Total time: 72:44:00

Cold cold cold. But not windy, so that's good.

28:34:67

3 miles in TORNADIC winds. BITTER cold. It snowed last night so I had to wait until 1pm to go running for the snowy sidewalks to melt. I honestly saw a cloud with black eyes and a mouth blowing a Huge surge of wind on me as I ran. I wore MAJAH clothing: fleece pants, under armour, fleece jacket, fleece turtle fur, ballcap (yes, sunny as heck but colder than hell) to keep the light out of my eyes - topped by a fleece hat over my head and ears...and my SKI GLOVES. I looked like a moron running almost sideways up the hills. My cheeks got windburned. At least I got 'er done.

8 tomorrow.

2:35:54

FIFTEEN MILES!

This is the most I've ever run at one time. I'm very proud of myself.

I did 2-six mile loops and then a 3 miler side loop. The first 12 miles incorporated a lot of steep hills. My son met me for the last 3 miles. I was looking forward to that the whole run.

I got up at 6:30am and had a toasted bagel, plain. I had about 12oz of water. I waited 2 hours before going on my run.

Started the run with lots of layers - it was 30 degrees. It warmed up quickly and I ditched most of my stuff after the first 6 miles and started drinking Cytomax every 15 minutes. It was really sweet. I had a little bit of stomach cramping at mile 11 and mile 12 but it passed and I finished the 15.

Came home, had a banana, 1/2 bagel, some chocolate milk, a bowl of rice crispies and soaked my feet in an ice bath. I'm all bundled up now in fleece and will take a shower when I'm back to normal.

I took 2 pepto-bismol chewable tabs before the run and 1 after. Here I am at 1 hour post-run and I'm doing OK!

I personally have to thank Streetgang for getting me through this 15 mile run today. I listened to my Shuffle for the first 2 hours and it was AWESOME! Tons of stuff I hadn't heard before and some really great oldies. Thanks a million, Chuck.

36:08

4 miles at 6:15am. It was a great morning - light and calm. Just wore my running tights and a fleece jacket, ear warmers and gloves which I took off about 10 mins into the run. Hollyn ran with me. 2 miles up 2 miles back. Tomorrow is a 'rest' day and then a DOOZY on Sunday. 15, I believe.

1:08:40

7.25 miles

We've got a front moving in over the mountains and I had a taste of it this morning, I tell ya. HORRENDOUS winds. The gusts were so strong at one point I almost lost my footing and fell on the road. I had to gasp for air the head-winds were so powerful. 3 basketball hoops (the kind with the base filled with sand) crashed down on their driveways - totally breaking the rims and backboards clean off. I'm lucky they didn't fall on me! Anyway, it was kind of a tough run and I feel like I got beat up with all the wind resisitance. I had a few loud sighs come out of my mouth - frustration at the difficulty & length of the run. But made it home and Jon took me out for a yummy breakfast: Mediterranean crepes (artichoke hearts, sun-dried tomatoes, feta cheese, fresh spinach) and coffee! Yummers!

Tomorrow is a 6:15am start for 4 miles. Easy Peasy.

19:52:52

Wake up run with some speedwork. So nice and light in the a.m. - too bad we have to "Spring Forward" on Sunday. It's going to hurt.

Tomorrow is a 7 miler.

3 + 7 = 10

6:30am 3 mile run with Hollyn.

We caught up on the weekend's activities with each of our families. They got TeePee'd, we went to Dallas, her daughter threw up in the Suburban, Nick tried to stab me with his fingernails. Good times!

We ran our 7 miles after all the kids were at school. At each mile interval we got to read a question that I'd written down on 7 pieces of paper - just to break up the run and have fun! The questions ranged from, "If you could get 50% off any single store for the rest of your life, which would you choose?" to "If you had to 'out' someone, who would it be?" HA HA. It was fun.

Total run time today: 79:47:83

Got to take a shower, pick up Cricket, run to the grocery store, do laundry, go to the Title company to close on our refinance, make lunch, un-pack, pick-up, clean the guinea pig cage, make beds, sweep, vacuum, mop, clean bathrooms, get ready for the afternoon RUSH, make up a bed for Jonny's friend who is spending 3 nights with us, make dinner, Piano Lessons...and HOMEWORK!

Maybe I'll go see a movie tonight.

Fort Wort, Texas

20 minute run in quite a strong wind after a crummy night's sleep at The Holiday Inn Express with 4 kids and a snoring hubby, highway trucks and relentless noisy air-conditioner unit.

3 + 4 = 7

24:43 for 3 miles at 6:30am -- empty stomach, big cramp 1/2 way through but worked it out.

Post run: Ate half a bagel w/ cream cheese...2 cups French Press and 10 oz water.

Headed back out again at 9:15am...

39:14 for 4 miles.

Total: 63:57 for 7 miles.

Off to DALLAS for the next 4 days. Won't get much running in...BUT will make up for it in Dancing!

Tuesday a.m.

Recovery walk/run with Hollyn. I'm feeling really good today post-half marathon yesterday, but knew I should take it easy today. We did 2 miles. Tomorrow is a 7 miler. Will do 3 before the house wakes up and 4 after everyone goes to school! I'm doing the best I can with what I have.

1:56:24

Almost beat my PR...I've got to check and see what it was the last time I ran 13. I'm very pleased with my run today. DID NOT want to do it...but knew I'd be so proud of myself if I let "go" of all my chores and CRAP and just did it.

I had a vanilla GU at 6.5 miles and a total of 20 oz of water during the run. I'm slowly taking in a chocolate milk right now.

I felt terrific for 99% of the run. A bit sore in the ankles and joints but I've been bad about taking my daily glucosamine condroitin stuff. I got a tiny bit crampy but this a.m. I took a preventative pepto bismol and yesterday I drank lots of water, ate simple carbs had NO coffee this morning. All of that helped to propel me to a good finish. However, I've only been in the house 4 minutes...so we'll see what the next hour does to my tummy.

Hurrah for Me. For now...

Monday...

Stay tuned for my 13 mile run report.
Haven't run it yet.
Going @ 9am then picking up Cricket from preschool, so should be in by 11:20am.
Hopefully won't have to hit the powder room before typing an update...

25:00

My right calf was very stiff this morning and both achilles have lumps growing on them...So I decided better to avoid hills this morning and stick to flats. Easy run through the park with a minute walk and then some pick-ups mixed with walking. We played "tag" (speed work) on the way home through the park. That's always a sure cardio boost! I am so grateful to have my running partner, Hollyn. I wouldn't do these early a.m. workouts as diligently if it weren't for her. Our houses are about 100 yards from each other and we have a 'signal' that we use to say if we're running or not...we each turn on a light that we can see from our own house. If it's snowing, etc. we leave our lights off. This system works during the winter...but by summer when the sun's up - it's harder to see the signal!

This morning was one of the most beautiful I've seen. It was so still and quiet. It was light out - the sunrise coming up in the clear sky. I heard one bird singing - it made me stop and listen, it was so pretty.

I'm having SERIOUS doubts again. I'm scared to run 26.2 miles. What if I fail? What if I get diarrhea? What if I can't do it? What if I get sick, injured, tired, etc. I can always switch to the Half the day before the race at the packet pick-up. Sounds tempting.

If I felt better during/after my long runs tummy-wise, if I learned to eat and fuel properly, if my shoes worked, if I stretched more...I'd have the confidence I need to do this horrendous thing.

56:22:00

6 miles

Breezy and quite windy at times. Chilly. Sunny. Hilly.

Got a bad cramp at 5 miles. Felt bloated and my tummy was sloshing. Too much water before run?

MUST STRETCH.

22:57:65

Just a quick one.

Major insomnia last night.

Fell asleep at 10:30pm. Woke with a jolt at 1:45am...was all worked up and couldn't go back to sleep to save my life. Tried self-hypnosis, pleading with God, etc. - nothing worked. I napped from 4:45am - 5:45am and then got out of bed at 6:10am for my run. Ate a handful of Cheerios and had a few sips of water. Got a bad side ache on my run, though. Did a couple big loops and a few sprints up the steep hill behind my house. I am sore from Sunday. Must stretch.

1:52:00

12 miles.


Where to begin?

Glorious sunny day about 30 degrees. Had 6 oz of water at 6-8miles and 3 jolly ranchers throughout the latter part of the run. Got a bit crampy at mile 8 but lasted the whole run and felt really good (but tired) at the end. My ankles were kind of sore but that's it.

Here I am now...4 hours post run and I've been so sick. Intestinal troubles. I think what happened was I took 2 ibuprofen just before I went on my run (felt a headache coming on) and the meds. didn't have time to get absorbed into my stomach. Boy am I paying the price now: breaking out in sweat, chills, sick stomach....it's awful. It also doesn't help that I consumed the following yesterday/last night:

Cheeses: smoked cheddar, Swiss, Gouda, parmesan on assorted whole grain crackers
Creamy Potato Soup with French bread (could I eat anything with MORE fat than a creamy potato soup? Me thinketh not.)
Unless you add: CHOCOLATE. I ate a LOT of chocolate yesterday (Valentine's Day) in the form of French Truffles and ganache.

I guess I should approach my training the same way I'm going to approach the actual Race. I need to WATCH what I eat before a big long run and make sure it's mostly easily burned carbs instead of protein and FAT. Whoops.

Snowed Out

Today's scheduled 12 miler will be postponed until tomorrow -- weather permitting. It's still snowing.

Instead, the fam and I drove up Poudre Canyon and checked out the 26.2 mile marathon route...it's pretty! 17 miles running downhill...then relative flat with only one hill...finishing in Old Town.

I'm terror-stricken yet excited for May 3rd.

25:02:00

3 miles approx.

Had to go again during Jon's lunch at 1:30pm as I have 2 home today.

It's kind of funny to me that I am managing a busy & unpredictable household, mothering 4 kids, wife-ing a hubby, teaching French 2x a week...socializing like a teenager...AND training for this godforesaken Marathon. W-H-Y? Well, I'll tell you why. It gives me something to do.

Ba Da Bing.

53:36:41

5.79 miles - supposed to be 6 miles.

Wasn't sure I was going to be able to get my run in today as we had a HUGE snowfall starting yesterday afternoon and into the night. One of those thick, quiet snowfalls but with huge, chunky snowflakes. Absolutely GORGEOUS. Today everything was pure and frozen and straight out of an Ansel Adams black and white photograph. However, it does make for dangerous running when the roads are slick and the snow is not melting fast enough. So had to scratch the 6:30am run time. But I was able to go during Jon's lunch since he came home to watch the kids, so -- hat.tip to Jon.

The run was OK. I was kind of all over the place with my gait and arms. Will try to reign it in. Need to get in some speedwork. Maybe tomorrow. I'm dreading Saturday: 12 miles.

24:27 for 3 miles

Tired but good. Ran in our own neighborhood open space - 2 nice hills to climb - big figure 8 loop for 3 miles. I forgot to look at my schedule when we left at 6:30am...not sure if I was supposed to do 4 miles. Oh well!

77:01:28

7.78 miles with Jonny and his friend biking next to me. About .6 miles into the run I had to go pee. Of course. Went to the public park loos and they were CLOSED FOR THE WINTER. Great. Kept on running. Took half a GU at 45 mins and water. Detour to the park to see everyone playing on the playground then ran home with Nat's little friend on her bike because she had to be home at a certain time.

Searing headache right now. Had a slight headache before the run but it just hit me like a ton of bricks now that I've been home 15 mins. It feels like it's going to explode. I lay down on the floor and had Nat sit on my forehead so it crushed the pain away. Took 2 ibuprofen. We'll see what happens. Legs, lungs, body feel fine. It's just my brain, my swelling brain that's the problem-o.

25:15

3 miles or so...probably less. I'll have to mapmyrun it and see...but had to get it done before 7am. Rolled out of bed and just went. So tired in the early mornings - with no fuel. I've got tomorrow off and then down to 7 miles on Sat. Then the big numbers start rolling in...

The Deed is Done

Registration Details
Confirmation #:
34079422-020409092016
Date & Time:
05/03/09
Location:
Old Town Fort Collins (Map)
Purchased at:
02/04/09
Category:
Marathon
Name:
Shauna Anderson

"I've paid, so I'm bound." -- Shauna Anderson, 37

45:37:35

5 Miles.

Big giant loop - some hills. Blue skies, sunny...warmed up quickly. Good one.

3 miles & hills

6:30am start time - 30 minutes solid running at 5K pace with 10 mins hill repeats. Massive hat-head when I got home nice and sweaty...the kids told me I looked like a bug with my bangs sticking up everywhere.

Update

My left foot is swollen today - just the top tissue where the laces/tongue of my %^$&@@* shoes cut into my foot. I will probably never buy Suckonys again.

94:56:71

1. 10 Miles.

2. vanilla GU at 46 minutes taken with 6oz water.

3. 5 stops to RE-TIE my $%#^&@** SHOES.

4. Small bowl of cheerios & milk after run & english muffin.

5. Slight headache.

Overall: FELT GREAT.

29:06:09

3:30pm start. Skipping dinner last night and lunch today left me a tad weak...Note to self: EAT.

55:57:72

Blizzards and Snow Drifts and Ice, Oh My!

Finally got above zero degrees. Went out with Hollyn after catching her 2 escapee dogs and did 5-something miles and hill repeats. A bit tricky on some of the unplowed slushy roads. Last mile home was basically snow-shoeing. Felt good. I actually got a good night's sleep last night. First time in 2 weeks. Makes a lot of difference in my emotional state for sure.

76:44:34

S-L-O-W-E-R.
But got it done.
Had a Jolly Rancher at 1 hour 10 mins.
I just dunno.

DOUBT

What the HELL am I thinking? There's NO way I can do a Marathon in May. For so many different reasons. I am weak, skinny, unhealthy (chronic UTI's), not properly hydrated/fueled...I hate my shoes...it's snowing and I can't run 100% of my training schedule...I am not so much worried about the grueling training aspect as much as I am worried about the logistics of the actual race I'm planning to do: 4:00am BUS ride to top of Poudre Canyon - pitch black, freezing cold, inadequate 'facilities', car-sick (me) on the twisting and winding road for miles and miles...How will I eat/drink during race? Will I ditch my warm ups/gloves/hat etc. when the sun comes up and I'm over-heating? How will I dress for that? What if I start cramping? It's 19 miles of steep downhill - followed by relative 7 miles of flat once out of the Canyon. Will I be able to prepare for the wear on my quads? Will I embarrass myself, not attain my goal of FINISHING the damned thing? Why can't I just choose a Marathon that is easier/more convenient? Or retire now and just run for fun. I think the fun is missing with all the chatter and worry.

easy 3 miler

Dark when we started our loop-d-loop run this morning...but then the glorious sunrise - pink, red, white was on fire in the east and we could actually see the road. Had about an 8:40 pace going - not too fast, not too slow. Did a push at the end so I could run to my driveway and say "bye" to Jon as he left early for work at 7am.

My achilles are killing me. Both. Especially first thing in the a.m...

37:44:94

Hollyn and I had such a beautiful morning for a good workout run. We were scheduled to do 4 but did probably 4.5 including 1 mile warm-up, stretching, 2.5 miles of speedwork/intervals and a pretty quick sprint for the last mile home. Felt awesome.

Baby Steps

6:30am - 6:58am = 3.something miles. So tired, but did it. Need to get Jon's snoring fixed...it's hurting my sleep schedule. The sofa isn't the best place to sleep pre-run. I did Yoga on Sunday and man are my legs sore in a good way. But I am so tight and need to stretch out A LOT more than I do. I used to be so diligent about the yoga for post-workouts...but I've been slacking. SLACKER! SEE-SHEEBS-SLACK should be my new Blog. It would be bursting with posts for sure.

Between 5 & 6 miles

This was a "family" run...I needed to get 5 miles in and the route I was taking was through a great park and past the elementary school...so the kids got on their bikes and we headed out. Ran a mile, stretched out, ran another 2 miles or so...the boys followed/lead on their bikes while the girls went to the playground w/ Jon after mile 1.5. Follow? Anyhoo...came back and met up at the park - probaby 4.5 miles at this point - then another mile and a half or so or more home. I think the watch was at about 50 - 54 minutes. I can't be sure b/c I don't have it with me at the moment and we ran into some neighbors early on for a few minutes and I forgot to stop my stopwatch. In ANY event, it was a good solid run and felt great compared to the crap week I had. Boo-Rah.

Hills in the Dark

6:30am. Horrendous night's sleep: ended up on Sofa (whoever invented Snoring should be drawn and quartered) where I was uncomfy and agitated all night. Suffering now on day #5 w/ a bladder inf. and finally FINALLY gave in and got antibiotics last night at 7pm. Anyhoo, met Hollyn in the FOG (visability 3 feet) this morning and we made our way to our hill by the big Catholic church and ran up and down about 5 times then home. 35 min workout. My hair was dripping with moisture/frost when I got home. It has now melted. So has my desire to run.

37:27

A bit more than 4 miles but I was slow and the roads were icy and slippery in patches. This is the 3rd or 4th run done sans ipod (sans: without) so I felt like I was dragging a bit. But to have this 4 miler out of the way for today is a good thing. Now it's time to tackle the basement...xmas boxes, toys, junk, winter clothes, guinea pig hay...it's all down there waiting for me. Grease the soundtrack is going on and I'm going to make the most of this day!

Wednesday

So the plan is to drop off the preschooler and head out from there...I've plotted out a 4 mile run - there and back. Hopefully I won't have to go pee...I've had such a huge issue with my bladder this past week. Such an annoyance and worry for me. There's nothing worse for me personally than an uncomfortable run. I even considered 10 minutes into my run yesterday quitting the Marathon Goal altogether. The prospect of having to use the 'facilities' every 10 minutes during a 4+ hour race does NOT make me happy. So, back up plan is: Don't even register for the $95 race...instead, run a Marathon the day of the race but on my own terms and without the timing chip. Is that a Cop-out?

3 on T

Three miles on Tuesday. Had to wait for my 12 year old to get home from Jr. High so I could go - needed a babysitter for the 4 year old. Anyhoo, it was an icy and cold and windy morning...so I didn't go at 6:30am, instead at 3pm I headed out and ran a boring loop close to home for 26 minutes. Glad to get it out of the way. Just wasn't feeling it.

7 Miler on Saturday

Plotted out a 7 mile 'there-and-back-again' type run. First mile on paved road, 1.5 miles dirt road, 1 mile paved road...repeat. Very warm, just wore running tights and an old race tee. Took no music - just me and my thoughts. No pains, no complaints. Felt great. Today (Sunday) was supposed to be x-train but I just went on a little walk. Tomorrow is rest day and then T, W, Th more running and again a long run next Sat.

Doin' it...

Ok, I'm going to get my Ass over the Pass in August! My girlfriend Murielle asked me to join her team of French-speaking babes...how could I refuse? C'etait pas possible. Donc, je le ferai!

Et Voila:

WILD WEST RELAY
GET YOUR ASS OVER THE PASS!
A COLORADO LONG DISTANCE,
24 HOUR TEAM RELAY RACE ADVENTURE
FORT COLLINS TO STEAMBOAT SPRINGS - COLORADO
36 LEGS, 200 MILES ...
Friday - Saturday August 7th - 8th, 2009 under the full moon

Hill Repeats

6:30am just pushed ourselves up the big hill by SEAS and then back down...up, down, up, down, etc. A little < than a mile to the hill and < mile back home. 30 minute workout. Heart was pumping. Good.

4 Miles

Just a short run but SUCH gorgeous weather. Went at 8:45am with Hollyn. It was so warm I took off my fleece and tied it around my waist at mile 2 and didn't even bother bring gloves. We almost got clipped by a truck at one point when he cut too close to the corner when he was turning. Scary. Other than that it was uneventful except for all our chatting!

Thursday Thrills

Ok, so I'm going on my run in 10 minutes. Never did get out there yesterday with the hurricane winds and sand storm. I feel like the pressure is on to really get into training mode and I've had nothing but set-backs with weather, illness, sleeping-in-ness...Need to get my bootie in gear. I've had the worst stomach ache the last few days...don't know what's going on. Nevertheless, nothing will stop me. Except me. Back soon.

Dust Bowl Drama

Woke up to go on my run...winds were gusting at least 70mph, AT LEAST. One of our Aspen trees is now at a 45 degree angle...soon to topple. Our back porch has furniture and brooms and bbq's strewn all over the place. Our little bench out front blew over. When I took the kids to school there was a HAZE of sand in the air - like a dust storm and the winds are still at it. I don't know how I'm going to get my run in - I'm going to be blown up and down the street. I'm scared.

It's BACK TO SCHOOL and early a.m. running...

6:30 - 7:00 just a quick 30 min sprint. Windy and chilly but great to see my running mate and chat for a half hour. Had to stop to adjust my right shoelace, other than that it was a good wake up run. We're on again tomorrow. Then Thurs. Then rest. Then 7 miles on Sat. We shall see how this week goes. Supposed to be super windy tomorrow as well. At least it's dry. Happy Birthday to my brother Mike. 36 years today. Miss him so much.

54:09:81

6 miles. Took it easy. It felt great and my shoes have been a bit more forgiving the last couple runs, so that's good. I still have issues with my achilles - they are really tight in the mornings...I limp around like a 90 year old. My kids and hubby laugh at me. That's the price I pay.

I love mapmyrun.com - it's such a great tool and really helps me plot new runs on occasion. I've been lucky with where I live in that there are so many running paths, etc. to choose from - however, I do enjoy trail running and unless I'm willing to drive somewhere there's not much near my house except for a bout a 2 mile trail alongside the railroad tracks (there & back 4) that I do on occasion when weather permits. I enjoy running Pine Ridge and will eventually try Coyote Ridge, although the snakes are an issue. Lory Park is also an option, but since I had my purse stolen out of the car this summer in the parking lot, I'm not so inclined to go back. Yet.

Lunch is calling.

Week #2 starts tomorrow. Thank goodness it's a REST DAY!

Pre-Run

Tired, sore, grumpy. But, sun is shining (very cold, tho') - so morale should improve. Doing a 6 miler. Will type results later. Taking it easy as there is a big long hill. But it should be a good 50 min run today. We'll see. later.

46:45

Got the runner's high about 10 seconds into it. It's 51 degrees today - amazing running weather. Funny how I started thinking about all the races I wanted to do this year ...but by the end of my run, when I started feeling a bit tired and my knees were aching ...I thought to myself, maybe just ONE Marathon this year...not 2. Ha.

Article from Colorado Runner Magazine

Here are 3 tips for Winter Doldrums and how to use this running "down" time wisely:

Recover
Most coaches agree that the offseason should be a period of recovery, both mental and physical, characterized by enjoying the many pleasures of a normal life (family, friends, sleeping, reading, etc.), while maintaining your overall fitness.
The exact structure of your offseason workout regime is up to you and the thousands of “experts” who have the perfect plan for you! In the most general of terms, you can rest productively by reducing exercise volume while keeping the intensity at a moderate level. Cross training can also help you stay fit while challenging your muscles in new and interesting ways.

Refine
With the extra hours available because you’re not working out as much, you can devote some time and energy to focus on the nagging aches and pains that you managed to keep from becoming full-blown injuries during the season. These minor problems are almost always caused by biomechanical issues, muscle imbalances, or both.
To identify your particular set of asymmetries, find an experienced sports physical therapist or sports chiropractor who can observe, measure, and evaluate you structurally. They can identify potential issues like overpronation, leg-length discrepancy, pelvic tilt and torque, high shoulder position, and head and neck balance.
Once identified, these imbalances can be treated with a combination of specific manipulation combined with soft-tissue therapy (sports massage, myofascial therapy, rolfing, etc).
Since they’re often neglected during the racing season, flexibility work and strength training should come to the forefront now. Especially if you’re working to improve your structural balance, specific stretching and strengthening exercises will help you maintain your progress.
As you resolve imbalances, you can begin improving technique in your weakest area of triathlon. Do you need to work on your swim? If so, is it your stroke technique, your body position in the water, your breathing? How do you look and feel on the bike? Do you need to focus on body position, stroke mechanics (see Q&A below), cadence? If the run is your downfall, what needs to change? You can work on your leg speed, stride length, inefficient upper-body movement.

Refocus
Consider your training and competition schedule from 2008. Determine how many races you’ll be entering this year, and whether they’re important, or if you’ll just be using them to get a sense of where you are in your training. Now you can plan backwards to set up your training schedule so you can peak at the right time.

--Article Courtesy of USA Triathlon