Thursday, January 29, 2015

Centennial, Sinton Trail, Pikes Peak Greenway

11 miles 1:17:30 7:03 average per mile
4:40 pm) 40 degrees
s/g7/275

Wednesday
7 miles 47:58 6:52 average per mile
Ladder workout
400, 800, 1200, 1600, 1200, 800, 400
1:18, 2:45, 4:21, 5:48, 4:17, 3:06, 1:23
Did these on a road not the track. Can't really look at the pace
too closely on these as it was not a flat track.

Monday
4 miles easy

Sunday, January 25, 2015

Highline Canal Trail, Littleton, CO

14 miles 1:31:29 6:31 average per mile
10:30 am) mid 50's sunny! Perfect day for running.
6:49, 6:43, 6:37, 6:22, 6:30, 6:25, 6:19, 6:16, 6:24, 6:27, 6:34
6:40, 6:25, 6:55
Plan today was 3 mile warm up then 10 miles hard and 1 mile
cool down. The trail was not in great shape today snow covered
in many spots and trail became sloppy as the temps continued
to go up. Very happy to run the pace I did with the trail not
being in great shape. I really enjoyed this trail system, first
time running on it.

b/ravena/114

Thursday, January 22, 2015

Mile Repeats Treadmill

7.25 miles 52:00
5 mile repeats with .25 walk-jog between
10.1, 10.2, 10.3, 10.4, 10.5
Took past 2 days off. Feeling fatigued and not motivated.
The weather did not help neither. Happy with tonights
workout.

Sunday, January 18, 2015

Pikes Peak Greenway

18 miles 2:02:13 6:47 average per mile
9:45 am) upper 50's sunny
1 mile warm up
6:24, 6:28, 6:26
1 mile easy
6:37, 6:43, 6:47
1 mile easy
6:50, 7:02, 7:10
1 mile easy
7:01, 6:22, 6:40, 6:32, 6:44
Not only was this my long run but I tried to make it workout specific.
This run was difficult. I think I went too hard to early on. It left me
feeling worked early.

b/ravena/100

Thursday, January 15, 2015

Centennial

6 miles 6:44 average per mile
Today I received a new pair of Altra Olympus shoes.
So far I'm very excited about these. They felt great
and supportive. The zero  drop didn't seem to be a issue.
I'm used to a 8-12 mm. The shoe is cushioned but
responsive. I have run in the Hoka Cliftons but the
support was not enough for me. The grip on the bottoms
is not awesome if you go off road. I hear the newest
version of these have a new outsole with more grip.

a/o/6

Tuesday, January 13, 2015

Treadmill 400's

6 miles 43:10
Did 9 x 400's on treadmill
11.0 (2) 11.2 (2) 11.4 (2) 11.6 (2) 11.8 (1)
Cold and slippery outside so did my speed work on the treadmill.


Wednesday, January 7, 2015

Treadmill

Wednesday
5 miles
Snowy and cold outside so hit the treadmill. Did 3 miles with a incline
of 5.5 - 7.5%. Then did 2 miles flat 1%.

Tuesday
Warm mid 50's
6 miles.
3 X 1 mile repeats.
5:42, 6:13, 5:36
Half mile jog between these.
Ran these on a road with gentle hills.