Sunday, March 29, 2015

Rapid City S.D. and Gillette Wyoming

9 miles 1:00:13 6:41 average per mile
7:00 am) 40's sunny 4300 ft elevation
Road running Gillette, Wyoming.
Nothing special about this run. This is where we spent the night so I needed
a run before heading back home.
B/Ravenna/21

3/28/15 Saturday
11 miles 1:31:36 8:19 average per mile
7:00 am) 40's sunny 3400 ft. elevation
2,328 vertical gain
Rapid City, South Dakota
Ran on sweet single track trail. Loved this run!

B/Cascadia/30

Saturday
Visited Devil Tower and walked around 2 miles

Friday night walked 1 mile on treadmill at Cheyenne, WY.
15% incline 15:08. Just did this for fun at the hotel.

33.5 miles for the week.
Good week overall building mileage back up.
Only 4 runs for the week due to busy week and travel.






Wednesday, March 25, 2015

Treadmill mile repeats

7 miles 48:20
5:00 pm)
1 mile warm up
5 mile repeats with 2:00 rest in between.
9.8, 9.9, 10.0, 10.1, 10.2
Felt pretty good on these I was working hard but felt under control.

3/24/15
Ute Valley Park
5.5 miles
Easy trail run.
Need to work on my footing. I tripped on a rock or something and
took a spill. Cut my hand up but nothing major.

Sunday, March 22, 2015

Pikes Peak Greenway

12 miles 7:26 average per mile
8:00 am
Run started out ok but towards the end my stomach went south.  Not sure what
is going on with that. I have not felt well for 4 weeks now.

b/ravenna6/12
b/cascadias/18
b/ravenna5/240

Sunday, March 15, 2015

Palmer Park

6 miles 56:00 9:20 average per mile
10:30 am) sunny warm 60's
First trail run in ages. Was nice to hit some trails. Wore new shoes
today the Brooks Cascadias 10. Love the grip on these shoes.
Did only 2 other runs this week 3 miles each on the road.
Calves very sore from race so I took it easy.

b/c10/6
a/o/15

Sunday, March 8, 2015

Albany Marathon Albany, Georgia

26.2 miles 2:42:54 6:13 average per mile
10th Overall 1st Master
2nd Fastest marathon out of 40. Fastest was 2:42:32 in 2011
1:20:43 half marathon split. Second half 1:22:11
Slowest mile was 6:36 mile 24.
Mile 23 was my second slowest 6:30.
These 2 miles cost me any shot of a pr.
7:00 am) 36 degrees sunny
Leading up to this marathon I knew I was fit and ready but unfortunately
I got the flu 10 days out and I was and still am suffering some of the
symptoms. Not sure how much this effected my race but pretty sure
it cost me a PR. I am very happy to run as well as I did. I did very
low mileage for this marathon but did more of the non running little
things and ate much healthier.  I have another marathon in May so
if I can get healthy and at least maintain what I have I think I have
a great shot at finally PR'ing.
The Albany marathon is a great race. I loved the course gentle rolling
hills, tree lined roads and well organized.

Sunday, March 1, 2015

Winter Series 4 Black Forrest

6.2 miles 42:36 
10th Place overall. Finished 8th overall in the series.
Difficult race for me. Was sick all week with the stomach flu.
Only good news is I had a good taper week and lost 4 pounds.
10.5 miles total
B/ravenna/231

Wednesday 3 miles treadmill.

Today 5 miles Centennial. Felt better and had a couple fast miles.
Fastest was 5:39.




Saturday, February 21, 2015

Pikes Peak Greenway

13 miles 1:27:19 6:42 average per mile
8:20 am) 30's light snow
Glad to get this run done before the snow storm hits.
Was able to run strong last 4 miles. 6:21, 6:20, 6:21, 6:05.
Last longish run before Albany.

b/ravenna/220