Trek Up the Tower 2009 - Race Report

Ow.

My lungs and throat hurt. I vaguely remember this from last year. I coughed for about 2 days after running up 40 flights of stairs. I paid kind of an absurd ammount of money to go through that torture so I guess I shouldn't complain.

My check in time was 8 am. This year I knew what to expect. I got there a bit early, checked in, stripped down to my shorts and tank, checked my bag, and got right in line. Nobody really cares what time your check in is and you pretty much can start whenever you get to the front of the really long line. I stood in line and got to the front about 8:30. I swiped the chip on my wrist over the mat on the table and I was off.

I'd like to preface by saying I have had a cold all week long. I started to get it last Sunday and was stuffy all week. I started feeling better Thursday night/Friday day and really felt ok, other then the residual gunk this morning. I climbed fast right off of floor one, skipping steps, using the railing. I was feeling it by floor 12 or 13 and started alternating between skipping steps and running up single steps. By floor 20 I was ready to be at the top. I passed person after person. On the floor landings, people were saying things like, on floor 22, "over halfway there" or on floor 32, "only 8 more to go". I really could have done without that. As if I needed to be reminded that I still needed to climb 18 more flights. :)

Anywho, got to the top, scanned my chip, stopped my watch and made the obligatory warm down walk. My chest hurt really bad and I was taking inventory of whether it was lungs, heart, or a muscle problem. I wasn't coughing yet but many people were. I remembered that last year people were saying it was the poor circulation in the stairwell and things like that that were making people cough but I firmly believe that the super high intensity of the activity loosened up all the stuff that normally causes no problems in healthy lungs. We rode back down in the elevator and when I got to the bottom, I sat on the floor with my knees pulled up to my chest as hard as I could. This helped to decrease the work of breathing. So, having a cold and a somewhat compromised respiratry system probably didn't help me out a ton but it ended up going alright.

My chest eventually stopped hurting with each breath and I managed to stand up, get dressed and get back to the car in the cold.

I have been coughing all day and Mr KT says I sound like a smoker. That is hot, I know.

Last year I wasn't sure what I was getting into and I registered in the recreational division. I accidently won the women's division and so this year I registered for the competitive division.

Here are my individual results...

Race: FEMALE COMPETITIVE
Time: 7:07
Overall Place: 107 of 927
Place in Gender: 12 of 512
Place in Age Division: 4 of 154

The gal who got 3rd in my age group beat me by 5 seconds. Annoying.

Psycho Wyco Race Report - Run Toto Run 09

As my loving little brother pointed out, it has been almost a month since my last post. And as he also pointed out, I have done a race since then. Hence, the following...


Valentine's Day - February 14th, 2009

A Race Report
by Kate and Kona

It was Kona's first race! She and I trained on the local trails, golf courses, and local parks. The race was a trail race of 10 miles, 20 miles, or 50K. I seriously considered the 20 miler in preparation for a trail marathon in April. After I realized that doggies were allowed, I knocked it down to the 10 miler. I was worried about Kona's paws if it were icy, snowy, or really muddy.
Koni note: Um, yeah, I wasn't even a little tired at the end. I could have totally done another 10 mile loop. Humans are wimpy.

Geez Kona, relax, your endurance was never in question. We all know who the superior runner is. Thanks again for reminding me.

Anywho, we headed down to the race on Friday afternoon after a solid snow storm hit Omaha. We found the hotel, had some pre-race pizza and dog food and attempted to sleep. Ever tried to sleep in a strange hotel room with your dog? Yeah, it is a challenge and I don't think much sleep was had all the way around. We got up about 5:30, Kona had her breakfast and went out for a quick potty break before loading up.
Kona note: before the race I got a Valentine's Day present from Oly! I love that boy. Two heart shaped dog cookies. Yum, yum. He is some guy!

The race was really close to the hotel and we were there in just 10 or so minutes. We unloaded and headed down to pick up our packets. It was cold. Maybe in the low 20s, maybe. Blink, Greg, Bob and I pinned on our numbers and shivered until the race started.
Kona note: I managed to get love from everyone near me before the race. It helps that everyone thinks I'm a baby! Finally Oly's dad came back from the bathroom. Oly got all excited to see him and jumped up and tore his number off just as the race started. That meant that we started out as far back as we could be. We finally got started and ran about 200 yards before I realized I had to go! I found a spot quickly and my mom picked up the mess, tied up the bag, and threw it under a tree to retrieve later. Whew, I was now ready to run. This was a good thing cause we had a lot of people to pass to make up for our goofy start.

Blink and Oly ran a fairly easy (read slow) 10 mile loop with us. This being Kona and my first trail race, I was really worried about getting lost. Come to find out I should have been more concerned with the hills. There were two or three 150 yard sections of meadow that were flat between trails the rest was either up or down. It was great. The trail was perfectly marked. Unbelievable. I was so incredibly impressed. So we ran through water crossings, up hill and down dale, over the flaky limestone rocks covered in little ice pellets, over the ice-coated-super-squishy-underneath mud, and over and under and around trees and branches. We had a great time! Kona did great. She was pulling on her lead the entire time and was very energetic. Next time she and I will both be in for the 20 miler. I have to say I have had a sore foot and although it hadn't bothered me in either of my previous long runs, it was pretty achy. Sliding over those rocks didn't seem to help it. Well, good to know for next time. I also bonked due to no breakfast, the lack of good sleep, and the cold that I ended up with when I got home. After we finished our 10 mile loop in about 2 hours, Kona got her medal and we said goodbye to Blink and Oly while they headed out for a much faster 2nd lap. We waited in the cold for them to come back and cheered as Bob and Greg went through to start their second lap.
Kona note: We waited and waited and finally, there he was! That beautiful blond dog and his human. I was glad to see them.





After finally changing into dry, clean clothes we waited for Bob and Greg to come through before their last lap. We helped them change, get calories and fluid, and got them back out on the trail for one more loop. After that it was time to leave. Kona was sacked out for the ride home and then slept good Saturday night I am sure.

The run was good. I made the same mistake that I always do. Nutrition. I am gonna make a better effort do improve this during 2009. But regardless, I loved it! The atmosphere was awesome. There are some things that I love about trail running that you don't necessarily get with road running but that is for a different post.

And on that note, Kona and Brick and I are headed to bed for the night.

Dear Mom,

Just wanted to write you a quick note to say, HELP! My yellow blankie is falling apart. I mean, it is pretty old but really that's no excuse. It is well loved, especially the edges and it may be in need of repair. I know you can do it. You've fixed it a million times before. Pretty much all of the satin edging has been replaced. Well, except for right here.



and there are a few little holes in the middle and a few bigger holes near the edges.



I considered folding it gently, wrapping it in a pillow case and putting it up but I just couldn't bring myself to do it. That little yellow blankie still sleeps under my pillow at night. I must admit, during college, I started leaving it at home on overnight trips but it was always under my pillow when I got back. I even left it home last October when we went to Washington D.C. for the marathon. I know! Growing up, huh? :) When I was younger I used to tuck it in the bottom of my sleeping bag when I went to slumber parties. I took it to grama's and the lake, and on vacation, and in the car. It went to college, lived in the sorority, moved to Arizona (although it did have to live in the closet there) and then moved to Omaha for physical therapy school.

So you see... it is well loved and in need of repairs.



On second thought, maybe it doesn't look so bad after almost 30 years.

Never mind.

I decided I like it just the way it is.

Love,
Kate

Picture update

Here are a couple of pics that I talked about in previous posts.

From Brick's latest post...

here he is sitting under the Foosball table waiting for the red laser pointer.



and this is B and K sacked out at the end of their long day in our bed. Don't worry, I squeezed in between them and then later Mr KT put them to bed in their boxes so there would be room for him in the bed.



And this is a picture from my Blackberry of New Year's Eve dinner. It didn't come out very well on the phone but it rated two thumbs up from the other end of the table!

Screwing Your Shoes

Ok, this sounds way hotter than it actually is... unless you are a runner and then you might disagree.

Let me preface by saying that I live in the Midwest (Nebraska) and we get some sweet weather (as do many other places) in the winter. Sunday morning I ran at 8:30 am. It was about 6 degrees and the wind chill was -16 degrees (30 mph out of the NNW). Brrr, that is cold. Many of you all know exactly what I am talking about. To be honest, it really isn't that hard to run outside if you dress appropriately. People typically say, "I can't run outside in weather like that, it hurts my lungs." I don't have that problem. Ice freezes my eyelashes and nose hairs together, makes frost on my hat and makes my cheeks sting. Sometimes it is so cold it gives you a virtual ice cream headache when the cold wind hits your forehead just below your stocking hat but it really doesn't bother my lungs at all. Guess I'm lucky. Anywho, along with all that cold also comes snow (no big deal) and ice (a bit of a pain). I don't mind running on the ice except that the chance that I am going to fall down and break my neck exponentially increases when I have a dog pulling on the end of a leash. In the past I have just barely managed to stay on my feet and typically take one or two little tumbles in the winter but have come away unscathed. The problem is that even if you stay on your feet, you can't go very fast because you have no push off.

Now, check this out!

Woot woot! Yeah, I screwed my shoes. This tip came from Blink. He sent me a link to the web site. So freaking cool.



Just follow the instructions on the web site and I am not kidding you, it is like Go Go Gadget shoes. Almost like having a serious super power! So awesome. You still have to be careful obviously but my gosh it is amazing. The other cool thing is that you can take the screws out and run in those same shoes later. Whoo Hoo! Thanks Blink.

New Year's Eve Meal

For the last two years, on either New Year's Eve or New Year's Day, I have made dinner for Mr KT and I. We have something that I've never made before. Last year, I made beef tips with Sugar Snap Peas and Fried Rice and Cranberry Sorbet for dessert. This year we went All-American with BBQ Beef Ribs with BBQ sauce from scratch, Boston Baked Beans, and sweet cornbread. Dessert was Lemon Daiquiri Sorbet.

I had actually never made any of these recipes before. The cornbread I usually make isn't sweet. But I have to say that everything turned out great! It was so yummy. I was so glad because I had been looking forward to good ribs and I would have been so disappointed.

I sort of followed recipes but not really and so I am attempting to write down what I remember doing. So, here goes...


BBQ BEEF RIBS
--------------

4 lbs. pork spare ribs
Cumin powder
Mustard powder
Chili powder
Celery flakes
Garlic salt
Brown sugar
Liquid smoke


SAUCE:

2 tbsp. brown sugar
2 tbsp. soy sauce
2 tbsp. vinegar
1 c. Ketchup
1 tbsp. Worcestershire sauce
1/2 tsp. chili powder

Line a roaster with foil (otherwise you have a mess). Place ribs in roaster. Brush ribs with liquid smoke. Sprinkle lightly with each of the seasonings. Put a 1/4 cup of water in bottom of pan. Seal with foil and bake at 350 degrees for 30 minutes. Decrease heat to 300 and cook for 90 more minutes. Uncover and pour some of the sauce over the ribs. Bake 5 more minutes or until meat pulls easily away from the bone. Serve remaining sauce with ribs at the table.



BOSTON BAKED BEANS
------------------
(I seriously didn't follow the recipe on this one so here is what I did.)
INGREDIENTS

* 2 cups canned organic navy beans
* 5 slices of turkey bacon
* Onion flakes (didn't measure)
* 3 tablespoons molasses
* 2 teaspoons salt
* 1/4 teaspoon ground black pepper
* 1/4 teaspoon dry mustard
* 1/2 cup ketchup
* 1 tablespoon Worcestershire sauce
* 1/4 cup brown sugar

DIRECTIONS

1. Preheat oven to 325 degrees F (165 degrees C).
2. Arrange the beans in a 2 1/2 quart casserole dish by placing a portion of the beans in the bottom of dish, and layering them with bacon and onion.
4. In a saucepan, combine molasses, salt, pepper, dry mustard, ketchup, Worcestershire sauce and brown sugar. Bring the mixture to a boil and pour over beans. Pour in just enough water to cover the beans. Cover the dish with a lid or aluminum foil.
5. Bake in the preheated oven, until beans are tender and heated through. Remove the lid about halfway through cooking, and add more liquid if necessary to prevent the beans from getting too dry.



SWEET CORNBREAD
---------------
Ingredients:

* 1 1/2 cups all-purpose flour
* 2/3 cup sugar
* 1/2 cup yellow corn meal
* 1 tablespoon baking powder
* 1/2 teaspoon salt
* 1 1/4 cups milk
* 2 eggs, lightly beaten
* 1/3 cup vegetable oil
* 3 tablespoons butter, melted

Directions:
PREHEAT oven to 350° F. Grease an 8-inch square baking pan.

COMBINE flour, sugar, cornmeal, baking powder and salt in a medium bow. Combine milk, eggs, vegetable oil and butter in a small bowl; mix well. Add to flour mixture; stir just until blended. Pour into prepared baking pan.

BAKE for 35 minutes or until wooden pick inserted in center comes out clean.

FOR MUFFINS:
SPOON batter into 18 to 20 greased or paper-lined muffin cups, filling 2/3 full. Bake for 18 to 20 minutes or until wooden pick inserted in center comes out clean. Cool in pans on wire racks for 5 minutes; remove to wire racks to cool slightly. Serve warm.



BEN & JERRY'S LEMON DAIQUIRI SORBET:
------------------------------------

3 lemons
1 cup sugar
2 tablespoons rum
1/4 cup corn syrup
2 1/2 cups cold water

1. Grate the zest from 1 lemon and set it aside.
2. Juice the lemons. Save the pulp but pick out the pits.
3. Stir the sugar, rum, corn syrup, and water together in a mixing bowl until the sugar dissolves. Stir in the lemon juice and zest.
4. Transfer the mixture to an ice cream maker and freeze following the manufacturer's instructions.
Makes 1 quart.

I froze the entire amount in a 9x13 pan and then used a hand mixer to whip it up when almost frozen. Then refreeze and should be ready to serve. I think a ice cream maker would have been better it just wasn't in the cards.

So, I recommend all of these recipes. Happy cooking! Oh, and I do have some pictures that I will post with this shortly. They just haven't been downloaded yet.

A Year in Review

2008 - The year of my first real half marathon, first half ironman race and my first marathon. It should have been my first adventure race as well but I was too sick to race that.

The numbers are as follows...

Runs: 171
Avg. Time: 00:50:31
Total Time: 143:59:33
Avg. Mi Pace: 9:44
Avg. Dist.: 5.2 Mi
Total Dist.: 883.3 Mi
Avg. Cal. Burned: 547.3
Total Cal. Burned: 89208


Bikes: 75
Avg. Time: 01:09:39
Total Time: 87:04:32
Avg. Speed: 16.2 MPH
Avg. Dist.: 18.8 Mi
Total Dist.: 1410.5 Mi
Avg. Cal. Burned: 664.6
Total Cal. Burned: 44525


Swims: 88
Avg. Time: 00:55:47
Total Time: 81:50:08
Avg. Dist.: 2180.7 Yd
Total Dist.: 191905.0 Yd
Avg. Cal. Burned: 509.1
Total Cal. Burned: 40728


Others including xc skiing and yoga
Others: 42
Time: 44:35:00


Total Summary
Workouts: 340
Total Time: 361:07:14
Total Dist.: 2415.0 Mi
Cal. Burned: 175759

One of the main problems with the program I use to keep track is that it doesn't tabulate the strength into your totals. I'll have to see if I can figure that out.

So, now the next step is to figure out what the next 12 months are going to look like and what the goals are going to be. I'll be posting that soon.