Saturday, April 30, 2011

Old Colorado City

5.15 Miles 35:24 6:52 average per mile
9:00 am) 30's Sunny
Did 4 x 20" strides towards the end.
15 days!


Thursday, April 28, 2011

Pikes Peak Greenway & Colorado College Track

14 Miles 1:28:39 6:20 average per mile
10:00 am) upper 40's low 50's Sunny! Great Weather!
Was not sure what to expect today as the last few days have not
been great. I recovered slower than normal from the race on
Saturday. So today was my long run not really that long but
long run for the week. I'm in taper mode so the mileage is
coming down. Only 17 days till the marathon. Coach said to run
the first 6 miles easy and relaxed. Well I ran the first 2 easy
then my legs felt great and let it roll from that point on.
Miles 8-14 I did on the track. I was to do a mile then 400
recovery and so on for 4 reps. Then I did 4 800's with 400
recoveries. My coach gave me a time to try to hit plus or minus
and I was under on all of them. This run was probably my best
run since starting my marathon training back in January. I'm
starting to believe that 2:40 is in my grasp.


Wednesday, April 27, 2011

Mesa Springs Greenway

4 Miles 30:16 7:34 average per mile
12:30 pm) 40's cloudy
Easy recovery run. Felt better today. Tomorrow is a pretty hard
14 mile run.


Tuesday, April 26, 2011

Pikes Peak Greenway

9 Miles 59:32 6:37 average per mile
9:00 am) 40's
Today was a moderate progression run. I was able to hit the times
I wanted but had to work pretty hard to hit them. Legs are not
recovering as fast as usual. Not really sore but legs feel very
heavy. Tomorrow is just 4 miles jogging so maybe that will get
me back on track.


Monday, April 25, 2011

2 Runs 10 Miles

6 Miles 42:00 7:00 average per mile
9:30 am) 40 degrees, chilly
Legs still tired. Tried to run slower today but felt worse when
I would slow down so just kept the pace moderate.


4 Miles 32:00 8:00 average per mile
3:30 pm) Treadmill
Felt okay kept it easy.


Sunday, April 24, 2011

Mesa Rd.

4.25 Miles 30:46 7:15 average per mile
11:30 am) cold 30's
Happy Easter Everyone!
Just a short shake out run today. Legs felt heavy but okay. My
hamstring was a bit tight yesterday so good to see that it felt
fine today.


Saturday, April 23, 2011

Mt. Carbon Trail Half Marathon, Morrison, Colorado

13.4 Miles 1:28:12 6:35 average per mile
Distance according to my Garmin
8:30 am) cloudy, cool 30's - 40's
3rd Overall 1st Master
So finally got to meet my coach today. He has been coaching me since Jan. 1. He raced today as well. He did okay! First place! He smoked the competition. Also meet footfeathers today for the first time. He ran just behind me for 4th place. So a good day for the 3 of us.
I thought I would run a faster time but the course was a bit more
challenging than I planned on. My splits were all over the place.
Mile 1 6:25
Mile 2 6:08
Mile 3 6:05
Mile 4 6:35
Mile 5 6:29
Mile 6 6:44
Mile 7 6:30
Mile 8 7:28 up mt carbon
Mile 9 6:01 down mt carbon
Mile 10 7:02 very tired this mile
Mile 11 7:12 still tired
Mile 12 6:57
Mile 13 6:19 felt good this mile
Mile 13.4 2:13 under 6:00 pace
Not the kind of pacing I will do at GB next month. I plan on
running a steady 6:05 pace for 26.2 miles.
Overall a positive run today as it gave me some racing experience.

Friday, April 22, 2011

Pikes Peak Greenway

3 Miles 21:35 7:11 average per mile
10:40 am) 50's Sunny!
Just a short shake out run today. Tomorrow I race! It's going to be
a cold one tomorrow. The high is only 45. So probably low 30 at
the start. Good for running I guess but I like it a bit warmer than
that. Should be interesting as I haven't raced in so long I don't
really know how fit I am. Tomorrow will answer those questions.

Thursday, April 21, 2011

Santa Fe Trail

8 Miles 55:52 6:59 average per mile
12:50 pm) 50's Sunny!
Warmed up for 4 miles then did 5 X 30" strides. Full recovery after
each one. Nice warm sunny day!


Wednesday, April 20, 2011

Mesa Rd

5.25 Miles 35:04 6:41 average per mile
12:15 pm) 40's cloudy and cool
Not motivated again today but once I got to running I felt very
good. Signed up for a trail half marathon this Saturday. I'm a
bit nervous about it. I have not raced all year. Being that it's
on trails it makes it harder to know what pace I should run at.
I think I'm just going to have to go by feel.


Tuesday, April 19, 2011


6 Miles 45:53 7:39 average per mile
Hard to get motivated today. Feeling pretty tired. Not really sore
from yesterday's run. Ran on the mill today. Got a great sweat
going today. My shirt was soaked by the end. I think I get a pretty
good workout on the treadmill. Once a week is enough for me though.


Monday, April 18, 2011

Pikes Peak Greenway

20 Miles 2:14:51 6:44 average per mile
9:45 am) 50's partly sunny
Yes another long run. I think I will race this weekend so I did
my long run today. Looking at a trail half marathon near
Lakewood, Colorado. I haven't really trained for a trail race but
think I'm in good enough shape to give it a go. Plus my marathon
will be 3 weeks away from this weekend so good time for a tune up
race. I have not raced since Thanksgiving it was only a 5k.
So today's run went pretty good considering I worked this
morning. I worked 2:00 am to 9:00 am. So far from fresh for this
20 miler. I ran the first 10 at a good pace then tried to pick it
up for the last 10 but legs didn't want to pick it up. I ran second
10 about the same pace as the first 10. My slowest mile was 6:53
so I stayed consistent thru out.


Sunday, April 17, 2011

Red Rock Canyon

5.10 Miles 43:23 8:31 average per mile
9:30 am) 50's sunny!
Took it easy today and ran on a couple new trails.
Not much to report. Might go long tomorrow. Will see how I feel.

Friday, April 15, 2011

Pueblo Front Range Trail

18.63 Miles 2:00:00 6:27 average per mile
8:50 am) 40's Sunny!
First hour I ran at whatever pace felt good. Then I did 6 x 3:00
at around 6:00 pace with 3:00 recovery after each one. Last
25:00 again I ran at whatever pace felt okay.
Didn't know what to expect today. It was not my best week of
training and I felt a bit more tired and sore this week than
previous weeks. I'm sure last weeks 24 mile run was a huge factor.
Today started out okay but the first 2 miles felt hard. They
usually do anyway until I loosen up. My slowest mile today was
mile 1 6:49 so not really that slow. So this run was my fastest
paced long run I have ever run. I'm starting to get excited now!

64.13 miles for the week.


Thursday, April 14, 2011


5 Miles 40:00 8:00 average per mile
11:00 am)
Nice easy run on the mill. Forgot my headphones so I couldn't
listen to the tv. Very nice treadmill almost makes it fun to
run on. Long run tomorrow!

Wednesday, April 13, 2011

Beidleman Trails

6 Miles 56:12 9:22 average per mile
11:15 am) 50's Sunny!
These trails are the closest trails to my apartment maybe 1.5 miles
at the most. Not a large area of trails but some nice single track.
and some nice hills. My pace today was slow due to the terrain
as well as me just not wanting to push the pace. I have been
running too hard on my easy days and today I changed that.

Tuesday, April 12, 2011

Pikes Peak Greenway

11.5 Miles 1:18:14 6:48 average per mile
8:30 am) 50's Sunny!
Today was to be a threshold run. Well it didn't go well!
I ran too hard yesterday and I was tired and flat today.
I guess my body can't handle 3 hard days in a row lesson
learned. Will take it easy next 2 days in hopes of having
a good 2 hour run on Friday. 33 days till marathon! It's
coming up quick!

Monday, April 11, 2011

Waldo Canyon

7 Miles 58:16
11:30 am) 40's Sunny!
Finally got to do some trail running. I'm not running trails much
lately as I'm training for a road marathon. This will all change
as soon as my marathon in May is over. I will then shift focus to
mostly trail running with the occasionally road run. I will need
to get up higher as well as I will be training for Pikes Peak
Marathon in August.

Sunday, April 10, 2011

Pikes Peak Greenway

8 miles 52:04 6:30 average per mile
12:30 pm) 50 sunny & windy!
Got off work at 8:00 am and it was super windy. So I waited
around for a bit hoping the wind would die down. It never did.
I decided I would just not run today as it was a progression
run and I didn't want to fight the wind and was very tired from
work. Well around 12:00 I found some motivation and decided I
would give it a go. Wind was still blowing but not as strong as
it was. The sun was out and perfect running temperature. The
run went well actually and I feel better now than before the run.
4-6:31 (wind was a factor)


Saturday, April 9, 2011

Pikes Peak Greenway

8 Miles 57:08 7:08 average per mile
8:00 am) 40's Nice!
Took it easy first couple of miles then picked it up a little bit.
I'm thinking I probably run these "easy" run too hard. The problem
is after a couple miles I start to feel good and can't help myself.
The effort though is not so hard that I'm spent at the end of the
run. I probably should run more 7:30-8:00 mile paced runs but
will I?
Legs are a bit sore still from Thursday but not too bad at all.
Progression run tomorrow should be fun especially since I have to
work tonight/tomorrow morning.


Thursday, April 7, 2011

Rampart Range Road & Garden of the Gods

24 Miles 3:05:10 7:43 average per mile
8:00 am) 40's 6300 ft - 8300 ft.
So today was my long run decided to do something different from
my usual 20 mile runs. I planned on running 12 miles on Rampart
Range Road then turning around and running 12 miles back. Well
after 7.5 miles of constant climbing I had enough and headed
back to the Garden of the Gods. So I had 15 miles and had 9 to
go. So I ran around the Garden of the Gods. This turned out to
be a hard 9 miles my legs were pretty tired already and the
Garden is not flat by any means. Glad to be done with this one!
New header picture is from today's run. Awesome views today!

Wednesday, April 6, 2011

Treadmill Run

4 Miles 32:00 8:00 average per mile
Ran on a brand new Life Fitness treadmill today. My apartment
complex just got in 2 brand new treadmills plus some other
equipment. The treadmill is Awesome! Nice long belt and it is
high quality. It goes up to 15% incline and up to 14 mph! I
have never run on a treadmill that goes over 12 mph. Not that
I run that fast anyway. Might be nice though for quick 400's
or 200's.
Ran in my brand new shoes today Brooks Adrenaline 11's.
Long Run tomorrow!


Tuesday, April 5, 2011

Pikes Peak Greenway

12 Miles 1:23:02 6:55 average per mile
10:00 am) 50's Sunny!
Not a very good run today. I just felt flat. Maybe feeling the track
workout from yesterday. Tried to pick up the pace last 4 miles but
was still much slower than I would have liked.

Monday, April 4, 2011

Colorado College Track Mile Repeats

10.5 Miles Total
2 mile w/u
4 x 200's with 200 recovery 40-45 seconds
5 x 1600's 5:38 - 5:47 with 400 jog in between
I ran these by feel only. Never looked at watch until each mile
was completed.
1.5 mile c/d
Good workout about what I expected to run the mile repeats in.
Only disappointing thing is I didn't get faster on each one.


Sunday, April 3, 2011

Garden of the Gods

9.5 Miles 1:07:23 7:06 average per mile
8:45 am) mid 60's warm!
Okay run still a bit sore from Friday. Glad I ran early today
it's super windy outside. We had a wind gust of 87 mph.
Track tomorrow!


Friday, April 1, 2011

Pueblo Front Range Trail

20 Miles 2:11:14 6:34 average per mile
8:00 am)60's sunny 4700 ft.
Specific run endurance. This is how it was structured. First 3
miles easy. Then 8 miles of 10 x 3:00 at 6:00 pace 10 x 3:00 at
7:00 pace or under. 4 Miles relaxed. Last 5 miles was to be
I ran well today but last 5 miles struggled with the progression
part. I didn't really get faster except last mile which still
was not what I wanted. My goal was to run last mile at 6:00 or
better I was 6:09. I can't complain though this is the fastest
20 mile training run I have ever run. I'm getting excited about
Green Bay marathon May 15. I hope to improve a bit more yet
before the race but feel I'm close.

55.5 Miles for the week. Good week considering I had a cold.