​The nice thing about March are the random warmer days. This was a month full of epic runs with the Striders. Between intervals around Monument Lake, speedwork on the CC track, hill repeats up BFNH at Bear Creek Park, fun runs at Red Rocks, and tempos and long runs on the Santa Fe, it was a really great month of training and working hard. My favorite workout of the month was probably the intervals around Monument Lake because I felt really strong on that run. We had super cold mornings as well as a few warm short sleeved days. 

Like most Februarys it was fairly cold the entire month. I had some amazing workouts this month with the Striders and also a few strong runs on the treadmill when the roads were not feasible to run on. My favorite runs were intervals at Monument Lake, the Bear Creek tempo loop, the Cheyenne Canyon Climb, a fun run in the Gardens with Dionne where we saw big horned sheep, and some long runs with Caryn. Any work on the bike was mostly  spent inside on the Peloton but I did brave the colder weather and went outside only once with Mike and was miserable the entire ride. Aside from running and biking I did spend some time skiing at Breckenridge. I hit the slopes twice this month and really had a blast! 

​It’s officially still the off season for Emma with her running but that doesn’t mean that she isn’t working hard and pushing herself towards some amazing goals for her upcoming races. Her first indoor race of the season was at AFA where she ran the one-mile race. Her performance was phenomenal even though this race was only intended to be a kick start race to get her leg turnover figured out before the next race. She ended up placing 5th and got a PR of 5:31.77 (the top 5 were all within 3 sec of each other) even though she died a bit on the last lap and lost two places. Her upper body and arms were severely tired which meant that she will need to focus more on upper body strength throughout her upcoming HS track season. Still, she learned that she has to stay mentally strong even when her body isn’t feeling it. It was a great reminder for her as she focuses her mind on track running. At the end of the day, you only become a better runner by learning from each race. 

​Christmas is over. The hustle and bustle of getting things done is over for now. Truly, I’m exhausted from the last several months of mission and holiday preparations and kid’s activities and events. But I wouldn’t change that for quiet all the time. I love my busy life. It is a good, fun, and fulfilling life. I have thought a lot about what my goals would be for this next year…physical and spiritual goals are written down. Today’s snowshoe run was exhilarating but also tough. It taught me that despite the rough conditions, if I just took it a little at a time, I could get through it. That is exactly how life was for me in 2022. It was definitely rocky at times. I do hope that this next year is a little kinder to me in some ways. And if not, I will just take it one day at a time, applying the things I learned last year to make this next year a little better than the last! So, here’s to an amazing 2023!

I started out this month strong, consistently running with the Striders and doing all of their workouts. I had just come off of a 6-week peloton power zone build so I was happy to be running and not be completely exhausted. One of my favorite workouts was the lake intervals around Prospect Lake. The sunrise that morning was amazing. Shortly after that I got sick for a week but then popped back into the workouts and did the Bear Creek Tempo loop where I wasn’t going to really tempo it. I went out easier with Caryn and Dave and did an easier tempo pace but then the last mile I picked up the pace and finished really strong. After a week of being sick that felt really good. Over the week of Christmas, I was skiing with the family and took some needed days off of running so I was all pumped up to do my annual day after Christmas run with Dionne at Garden of the Gods. It is a tradition we started a few years ago and continue to do every year. Later that week we met up for a lunchtime snowy run at Bear Creek Park. I didn’t get in as much running this month as I would’ve liked but the runs I did have were pretty great. 

​It was a rather slow month of exercise for me. With several weeks of feeling under the weather I just had to exercise during the good moments. Most of my workouts this month, though, were on the Peloton doing some easy rides followed by some light strength training. I managed to get a few runs in outside and a bike ride outside through Cordera and along the Cottonwood creek trail with Mike. After our bike ride we came home to some homemade bread and fresh honey from our friends. It was a remarkable treat after our 20 mile bike ride.

This month started out so well with my running, biking, and swimming. I was determined to make this my best year ever and be more consistent not only with my cardio but also with strength training and core exercises. I ran on the Santa Fe trail with the Striders and then another day with Dionne and Caryn, I ran the loop at the Pineries, I did a track workout at the CC track, a bike ride up and around Garden of the Gods, a swim at Flying Horse and ran in the 2nd race during the Winter Series. Then I started getting signs of passing a kidney stone. The next week I took it easy and didn’t run much. The following weekend I thought I was better so I did High Drive with Caryn and although I had such a good time, this run was almost more than my body could handle. I got sick after that and couldn’t exercise at all. 

I spent a good deal of time this month biking on the Peloton and running the Striders workouts on my own. After recovering from being sick after Thanksgiving, I decided to just have fun with my workouts this month. In conjunction with biking and running, I started a 4-week core workout program and made sure to do lots of stretching on the Peloton app after my bike and run workouts. The weather was a lot colder this month and I had to pull out all my winter gear to run outside. My favorite runs of the month were two of the coldest runs I did. The first was a fun run in 12F but the sun was shining, and I was in the zone. My second favorite workout was another fun run but this time in the Garden with Dionne. It was also freezing that morning, but the views were outstanding, and the conversation was unbeatable. My hope going into the new year is to continue being consistent not only in my running and biking but all the other supplemental stuff like core and stretching which will help me become a stronger athlete! 

This was an exciting month of training for my upcoming half marathon. The beginning of the month graced us with warmer weather and so I continued to bike outside as often as I could. My running training was solid and focused as I worked on race simulation long runs, hill repeats where I focused not only on running uphill but pushing the downhill sections, track workouts, fartlek runs, and some severe downhill training. I was so lucky that we had such great weather throughout the month. At the end of the month our new Peloton bike came and that was a lot of fun riding on those cooler days. My favorite run of the month was my 6-mile race simulation down Rampart Range Road in Garden of the Gods. My mile splits were spot on for my race and I felt great for most of the run. The most exciting thing I noticed this month was my weight. I finally got down to my lowest weight (108) in 16 years. 

​It has been so much fun switching gears and focusing more on running. After finishing my last bike race last month, I have been focused on training for my upcoming half marathon in November. I didn’t want to lose too much fitness on the bike, so I consistently rode twice a week to cross-train and I was amazed at how much stronger I felt on the bike compared to last year at this time. I was able to get on my mountain bike and rode with Dionne at Red Rocks. That was a ton of fun. I had some amazing runs this month. My top runs were with my running group, the Sunrise Striders, on the 3x8min tempos at Rock Island trail, the Bear Creek tempo run, the MVP 3x1 mile repeats, the 4x400m (4 sets) at the Manitou track, my own personal 4x4 min tempos up in Cordera/Wolf Ranch, and the Rampart Range Road hill tempo where I pushed the pace coming downhill. After focusing so much time on biking I was amazed at how fast my speed came back. I still have some work to do but this month was encouraging. 

​The month of August found Mike and I very busy trying to get ready for the Double Bypass bike event near the end of the month and my Pikes Peak Hill climb the beginning of the month. I found myself mostly biking this month with the occasional run with the Striders or with Dionne. Mike and I had some fun rides this month. My favorite ride was our anniversary ride where we rode up and back on the Cherry Creek trail and then the South Platte River trail inn Denver. It was a gorgeous day and a fun ride. We stopped along the South Platte River trail for a quick snack and enjoyed resting for a bit before finishing up our almost 63-mile ride. Some of my other rides included Sanctuary Pointe with Emily, the 719 segment with Mike,  and some of our routine Cottonwood Creek trail rides. 

​This month was bike heavy for sure as I got ready to race the Pikes Peak Hill Climb and prepare for the Double Bypass. I tried to sneak in as many runs as I could. I met with the Striders at Red Rocks and did hill repeats. On a separate day we did trail climbing on Red Mountain and Iron Mountain with a road tempo on the tail end of the run. I also ran a new route with Dionne and Caryn up the Sunrise trail. That was a lot of fun. The rest of the month was spent road biking up Gold Camp Road, mountain biking from Pulpit Rock to Austin Bluffs, a practice ride to the top of Pikes Peak, long rides on the Cottonwood Creek trail, and exploring and getting records on the 719 bike segment. I crushed the previous women’s record by 3 minutes and came in under 1 hour for the segment. It was a month of fun both on the bike and on the run.  

​Emma is truly an amazing and gifted runner. She had an incredible season and PRd several times for the 3200m at elevation and finally got a new PR in the 1600m during the last meet. She was told by her coaches that she was the most mature freshman distance runner they have ever had. She ran smart, ran her own race, and was consistent throughout the season. She didn’t let the paces of other girls throw her off her game. It was so fun being able to watch that fire in her eyes during this season. With an extended season into the summer, she started to feel a little burned out and struggled during meets 5 and 6. They were not her best races (although still amazing times) but she showed up to her last meet ready to run hard. She came away with a new PR in the 1600m and ran that in 5:29.37. She beat not only my 3200m time several times during the season but finally beat my 1600m time which was her goal for this season. Her PR in the 3200m at sea level was 11:45.87 (Nike Chandler Invite) and 11:47.02 at elevation (Fountain Fort Carson Invitational). I made it to every meet except for the last one and that one I was able to watch on Livestream. Running in a competitive field and at the 5A level, Emma didn’t qualify for State for any individual events, but she was asked to be an alternate for the 4x800m relay team. She loved being able to attend the state meet with some of her teammates to cheer them on. It won’t be long before she is at the state meet running in the 3200m. 
 
3200m
11:45.87 NIKE Chandler Rotary Invite (PR sea level)
12:18.76 Valor Early Qualifier
11:51.78 Broomfield Shootout
11:47.02 Fountain Fort Carson Invitational (PR elevation)
12:18.41 PPAC League Meet
​11:57.12 Liberty Bell Invitational
11:51.53 St. Vrain Invitational
 
1600m
5:31.34 NIKE Chandler Rotary Invite
5:34.75 Fountain Fort Carson Invitational
5:32.17 Petrelli and Hunt Invitational
5:37.28 PPAC League Meet
5:29.37 St. Vrain Invitational (PR elevation)

This race ended up being Emma's elevation PR for the 3200m. She made her move on lap 7 and passed most of the front pack, including her teammate, to come in 2nd overall for the race.

This is where she made her move and passed her teammates and came in 5th overall

Holding her own during a meet where she wasn't feeling great. She managed to stay up with this front pack and even PR'd from the week before. Amazing!

​May is always an unpredictable month when it comes to exercising outside. For the most part the weather was pretty good, but we did have the random snowstorm and chilly, windy weather. Still, Mike and I were able to go on an awesome long ride on the Cherry Creek Trail in Denver towards Cheery Creek State Park. We biked all the way to the park from downtown and around the lake. It was so nice to bike somewhere other than our typical ride on the Cottonwood Creek trail. I headed to the pool once which was nice and spent some time on my mountain bike. I enjoyed some more Garden runs and a fun run with some really fast girlies in my running group. 

I was finally able to start getting back into real running and biking shape this month. I had some amazing runs at Garden of the Gods with my running group and good friends. I even managed to get back on the mountain bike and attempted the Ladders/Gold Camp/High Drive/Captain Jacks ride with Tina and felt pretty good on the ride. I started getting back on the road bike since the weather was finally a little bit nicer and did some rides along the Cottonwood Trail and even the Sinton Trail. I still had to wear all of my layers on most of the bike rides, but it felt good to be riding outside instead of on the trainer. While visiting my parents the end of this month I was able to get in some good rides in warmer weather. I had my longest ride ever at 60 miles at 4000ft of climbing. It was a great month to jump start getting ready for the summer months of riding.