Sunday, November 30, 2014

Rampart Road

10 miles 1:16:29 7:39 average per mile
12:00 pm) warm upper 50's
They finally opened Rampart Range Road. I had not run this since 2011.
Was closed due to the Waldo Canyon fires.

11/29/14
Montello, WI
5 miles easy.

11/27/14
Festival Turkey Trot
Green Bay, WI
8:00 am) 20 degrees cold!
5 miles 30:11 16th Overall 1st Master
Roads were slushy and slick. Not the best conditions for running fast.
Was a fun event even with the very cold conditions.



11/25/14
6 miles treadmill

Not a great week of running. I didn't run much and ate too much. Was a great week of visiting
family.
27.5 miles for the week.


Sunday, November 23, 2014

Pikes Peak Greenway

13 miles
8:00 am) 30 degrees cloudy
Ran with Scott on trail and road.

11/22/14
7 miles
Centennial to Garden of the Gods and back.

11/20/14
7 miles
50's sunny
5 mile tempo 6:20's - 6:30"s.
Didn't feel very good. Stomach was upset.

11/19/14
5 miles
Allegheny
Mile 4 took the worst fall of my life. Dislocated finger.
Was running on some trail and my foot caught a rock and threw
me forward. Happened very fast and had no time to prepare
for the landing. I landed on my left hand, arm and shoulder.
I was able to run the mile home. Bethany took me to urgent care.


11/18/14
7.75 miles
Cold and windy
Centennial
8 X 600 repeats with 600 recovery

11/17/14
7 miles
Santa Fe Trail
Ran with Scott.

s/g7/205
hokas/50

46.75 miles for the week.
week 4 of 18


Sunday, November 16, 2014

Road Running

11.5 miles 1:22:34 7:11 average
10:00 am) cold but sunny
Ran on mostly road today since we had some snow last night.

41 miles for the week.
End of week 2 of 18.
weight 145

s/g7/175

11/15/14
5.6 miles
Garden of the Gods trails.
Ran with Dan and Jarod.

s/g7/

11/14/14
6 miles
Santa Fe Trail
Progression Run.


11/13/14
6 miles
Treadmill
Very cold and dark.
Opted for treadmill.
Did a pretty hard workout.
I did a warmup then I started at 7.7 mph. I upped the speed .1 every
minute did this till 10.0 mph.

11/11/14
6 miles
Centennial
Ran outside in the snow. Cold.


11/10/14
6 miles
Treadmill
Bitter cold outside so opted for treadmill for the first time in months.
Getting to that time of the year where I will use it more. I like the
option for days like this and for when it is icy and dark outside.



Sunday, November 9, 2014

Manitou Springs Track

10 miles total
10:00 am) 50's calm winds
2 mile warm up
12 X 400's with 400 jog
1:22:25, 1:50:82
1:25:41, 1:48:65
1:26:52, 1:47:54
1:25:46, 1:47:54
1:25:58, 1:48:68
1:25:73, 1:50:79
1:25:17, 1:49:78
1:24:73, 1:48:45
1:24:80, 1:48:45
1:26:39, 1:47:83
1:25;97, 1:46:31
1:23:79, 2 mile cool down.
Not too bad my goal was fairly conservative of hitting 1:30 or better on these.
First track workout since early this year. More to come.

11/8/14
6.5 miles
Air Force Academy Roads. Moderate effort

11/5/14
6.5 miles easy
5:30 pm) Palmer Park

11/3/14
7 miles easy
4:00 pm) Santa Fe Trail

30 miles for the week.

s/g7/142




Sunday, November 2, 2014

Pikes Peak Greenway

11 miles 1:20:44 7:21 average per mile
8:00 am) 50's
Longest run of the week. Only ran 20 for the week. Was sick early in the
week so I didn't run. Worked out okay as I was in my final rest week
before starting a 18 week training block tomorrow. Time to start running
more and eating much better. Way too much candy this past week.

s/g7/122
hokas/45

Sunday, October 26, 2014

Pikes Peak Greenway

10 miles
8:00 am) 50's sunny
Felt pretty tired today. Last 3 miles I felt out of gas. I was sick yesterday
and the effects of that took a toll. Another easy week.
28.5 miles for the week.

b/pg/80
s/g7/105

Sunday, October 19, 2014

Pikes Peak Greenway

8 miles
8:00 am) sunny and cool
Easy run. Feeling better each day.

s/g7/85