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

Saturday, October 18, 2014

Centennial

3.8 miles
 First run all week. I have been very sore this week and had no desire to try to
run. I actually felt better than I anticipated. Going to run little for at least 2 more
weeks. I need some recovery time. I then plan on starting a 18 week training
block for my next goal race March 7. Going to try something new with my
training in hopes for a break through at the marathon. I'm determined to break
2:40. To do this I'm going to follow the Hansons Marathon Method program.
It's totally different than what I have been doing. This is what I need I hope.
Change usually stimulates new growth. Their plan is speed, strength, tempo
and a 16 mile long run every other weekend. The 16 miler is the longest
you run on this plan. It's harder than it sounds though because you run like
10 miles the day before so you are somewhat fatigued going into the run.
I look forward to mixing it up and seeing what happens.

hokas/40

Monday, October 13, 2014

Chicago Marathon #39


26.2 miles 2:46:19
7:30 am) 50 degrees sunny!
This was the largest marathon I have ever participated in. This made for a stressful
morning. I barely made it to my corral and when I finally got in I could not work
my way up to where I wanted to start. I started back near the 3:00 pace group.
I needed to use the restroom one last time but had no time for this. My corral
closed at 7:20 and I actually didn't get into it until after 7:20 they were threatening
to shut it down. I barely squeaked in.  Totally stressed out and worrying about
all the traffic I was going to be dealing with. So the gun went off and I started
dodging in and out. I found some running room but couldn't open it up like I
would normally have done. Took several miles to become less clustered.
Finally when it opened up I got my groove on and started running faster and
at a easier effort. Hit the half at 1:22:35. Second half was a bit slower as my
fitness was not super going into this race 1:23:44 (2:46:19).
I'm pleased with my race and had a blast in Chicago. Great experience!
The highlight of the weekend was Bethany finishing her first marathon.
I'm super proud of her. She put in the training and she did awesome!
I'm pretty sure she will be doing more marathons in the future:)