Tuesday, April 15, 2014

Santa Fe Trail

10 miles 1:10:34 7:03 average per mile
3:00 pm) 50's sunny
Okay run felt tired from work.
5:30 pm)
Gym workout
10 minutes elliptical followed by some core exercises.


Monday, April 14, 2014

Treadmill USAFA

6 miles
Did something different on the mill. I did 3 miles at incline and 3 mile flat.
Mile 1 @ 1% 7.0 - 8.4 mph
Mile 2 @ 5%, 7.0 mph
Mile 3 @ 1% 9.1 mph
Mile 4 @ 5.5%, 7.0 mph
Mile 5 @ 1% 9.1 mph
Mile 6 @ 6%, 7.0 mph

Was a pretty good workout. Looks like I will be adding a race to my schedule
this coming weekend.

Sunday, April 13, 2014


4 miles
Easy run on the treadmill.
Followed it up with some core work.
52 miles for the week.

Saturday, April 12, 2014

Tortoise & Hare 5k

15 miles total
3.1 mile race 18:11 on watch
This is a interesting race. It's a handicap race. They figure in your age, weight
and height to determine when you start. The theory is it makes it more fair
for all runners. My handicap was 1:47. Bethany's was 8:04. So when the clock
counts down and hit 8:04 she took off. I started when the clock read 1:47.
It's kind of fun as you get to chase people down and try to hold people
off that might be faster than you.
My race today was nothing special in fact I was a bit disappointed with my
time. I think I did too much hard stuff this week leaving my legs flat.
Good speed work nonetheless.


Thursday, April 10, 2014

Falcon Trail

12.86 mile 1:36:20 7:29 average per mile
3:00 pm) 60 degrees sunny!
Fastest I have ever run this loop. Not sure why I pushed so hard. I started out
with a good first mile and then the thoughts entered my mind can I get a new
PR on this loop? The answer was yes. My best was 2 weeks ago 1:38:21. So
I took another 2 minutes off. I guess my next goal should be sub 1:35.
Anybody know what the FKT is on this loop in the counter clockwise direction?
I start at the parking lot just to the north of the stadium.

Wednesday, April 9, 2014

30th st. to Accolade & Treadmill

4 miles total
5:00 pm) 70 degrees!
Ran from the house to the gym. Then ran 1.5 miles on the treadmill. Did 1 mile
at 11.2 mph.
After the run did some core and strength training with Bethany.


Tuesday, April 8, 2014

Santa Fe Trail

10 miles 1:12:23 7:14 average per mile
4:10 pm) 60's sunny
Legs felt dead today. I was going to pick up the pace on the second half but
legs had no spring. So I ended up running a steady pace for 10 miles.