Tuesday, August 30, 2011

Falcon Trail AFA

12.70 Miles 1:40:26 7:54 average per mile
10:30 am) Sunny Warm!
Elevation Gain: 1,410 ft
Elevation Loss: 1,406 ft
Min Elevation: 6,643 ft
Max Elevation: 7,408 ft
Only the second time I've run on these sweet trails! Last time
I ran here was last November with my friend Rich who no longer
lives in Colorado. We averaged 8:34 per mile so pretty happy
to average 7:54 today with the heat and tired legs from last
nights Incline. I would run here more but it's kind of a drive
for me and you can't enter through the south gate anymore
making it even further for me.
Thinking this would be great for a long run 2 loops. That would
be a work out for sure. I might do that soon if I don't race
Labor Day.


Monday, August 29, 2011

Manitou Incline & Barr Trail

4.55 Miles Total
1 Mile Incline 24:34
Second run on the day. Have not done that in a while. Wasn't
planned at all. I was kind of bored and needed to get out
so the Incline it was. I did it yesterday and felt pretty
bad. Well today was the opposite I don't think I ever felt
so good going up it. I actually thought I would PR but fell
a bit short 13 seconds.

Columbine Trail (North Cheyenne Canyon)

5 Miles 44:42 8:55 average per mile
10:00 am) cool & cloudy great running weather!
Elevation Gain: 1,499 ft
Elevation Loss: 1,462 ft
Min Elevation: 6,566 ft
Max Elevation: 7,353 ft
Ran on some new trails today. I had so much fun! I love running
on new trails. Could have kept going but wanted to keep today
a short run. Will go longer tomorrow. Thinking AFA Falcon Trail.
Felt better today than yesterday and didn't try to kill it. My
first mile was 11:55! Of course it was as hard as could be.
I did an out and back. I was 25:38 out and 19:04 back. I was
surprised it was that much difference. Definitely more climbing
going than coming back.
Took a couple pictures at the trail head only. Didn't have anything
to carry my camera today.

Sunday, August 28, 2011

Manitou Incline & Barr Trail

5.85 Miles
8:10 am) 70's Sunny!
1 mile Incline 26:42
Thought I could try and push it on the Incline this morning but
I was wrong. I hit the false summit and actually stopped for
a couple of minutes. I never do that! I guess my body was telling
me something. Can't go 4 hard days in a row I guess.


Saturday, August 27, 2011

Waldo Canyon

7 Miles 57:05
Told myself not to push it today but I did anyway. Ran a good time
within a minute of my best for Waldo Canyon. Would have been
faster but lots of walkers on the trail today. Overall I'm feeling
great this week it's as I didn't even race 6 days ago. Might do a
race Labor day or not. It depends on if I can get off probably not.
Tomorrow is the Pikes Peak road ascent. Would like to do it but
$110.00 is too much for me to spend on a 11.6 mile run.
The marathon was only $80.00! I feel a much better value.

Friday, August 26, 2011

Pikes Peak Greenway

10 Miles 1:05:03 6:30 average per mile
9:50 am) 70's Partly Sunny
Yes another hard run today. I'm trying to get my speed back
now that Pikes is over. I wanted to push it but was not sure
how hard I could. Well it ended up being one of my best runs.
Didn't plan on it being a progression run but looking at the
splits that's what it became.
Mile 1 7:00
Mile 2 6:49
Mile 3 6:38
Mile 4 6:35
Mile 5 6:31
Mile 6 6:25
Mile 7 6:18
Mile 8 6:17
Mile 9 6:27 (hill)
Mile 10 6:00

Thursday, August 25, 2011

Pikes Peak Greenway

8 Miles 53:40 6:42 average per mile
10:50 am) mid 70's Sunny!
Not sore really at all from Pikes so did a hard 8 miler.
Started at my apartment and ran to Pikes Peak Green Way
turned around at 4 miles.
Took off yesterday and hung out with my parents as it
was their last day here. We did the touristy thing and
went to Seven Falls. Pretty neat place. Didn't get to
go up all the stairs though as it was stormy and they
don't let you climb them in bad weather.
Been thinking about Pikes Peak Marathon alot. Trying to
figure out what I can do different next time. I always
seam to not run my best race on that mountain. I do better
on training runs than race day. Most of my problem is
above treeline. I have no energy and even when I start
the down still nothing. If I can get that figured out I
believe I could run a very good time.
I need to put it behind me and move forward. I will be
focusing on my up coming 50k one month from today. It's
the Bear Chase 50k up in Morrison, Colorado. I ran it
last year and finished second. I was gaining on the
leader but ran out of real estate. I actually hope to
win it this year. Have never gone into a race with that
mind set before but that will be the case this time.

Tuesday, August 23, 2011

Red Rock Canyon

5.65 Miles
6:00 am) upper 60's
Ran with the Sunrise Striders. Felt pretty good considering.
I was very weak on the climbs though.
Yesterday did my first bike ride in over a year. It was actually
kind of nice and I think it was better for my legs than running.
I rode my bike to the Garden of the Gods and watched some of
the professional bike race that started here. I then rode down
to Colorado Ave. and met up with Brandon S. and Jill S. The bike
race was a individual time trial of 5 or 6 miles. Was pretty
cool to see them guys fly by.

Sunday, August 21, 2011

Pikes Peak Marathon

26.2 Miles 5:04:11
31st Overall
Not what I hoped for today. I had high expectations going into
this race. My training went very good and I was well rested. I
was very confident going into this race. My ascent was slower
than expected 3:02:11 and the down once again was not good. I
felt sick going down till I got below Barr Camp. Once below Barr
Camp I came back alive and was running very strong to the finish.
Need to figure out how to feel good coming down from the summit.
Okay a few positives now I didn't fall! I feel injury free!
I still PR'd by 29 minutes. My parents were there so that made
it a great day anyway.

Saturday, August 20, 2011

Manitou Blvd.

2 Miles 14:50
11:00 am) mid 70's Sunny!
Last run! I feel ready to go for tomorrow! I'm nervous and very
excited. Weather looks pretty good for tomorrow. Will be a little
cooler than last year so that's great news. Will post tomorrow
afternoon a race recap.

Friday, August 19, 2011

Pikes Peak Greenway

3 Miles 20:23 6:47 average per mile
1:30 pm) warm upper 80's
Short run was warm though and it didn't feel easy. Did a couple
strides and just tried to run relaxed. Can't wait till Sunday!!

Thursday, August 18, 2011

Incline Club Group Run

2.5 Miles
5:45 pm)warm 80's
Ran to Hydro St and back to the park. I went too fast again I was
9:35 to Hydro St. Only Matt Carpenter was ahead of me. He was
moving! Looking to run this around 10:30 on Sunday.
Went to Cripple Creek today with my parents. First time I have
been there. Not much to do there but gambling. I played a few
slot machines didn't win anything.

Wednesday, August 17, 2011

Memorial Park to the top of the W's

6.2 Miles
10:00 am) Sunny 60's
Started at Memorial Park. Ran hard to the top of the W's and then
jogged it back down. I'm done! Nothing else to speak of till the
marathon. Time to rest up!
Today I went out way too hard. I was breathing heavy by the time
I got to Hydro St. The rest of the run up to the top of the W's
was harder than it should have been. I learned a good lesson today
don't run that hard from the start. I will hold back some and
start to pick up the pace when I get on Barr Trail.
My 3 splits today were:
Ruxton - 3:11
Hydro St. - 9:47
Top of the W's 31:54
On race day I would like to be around 10:30 at Hydro St. and
33:00 at the top of the W's.
I will be shooting for a 2:45 ascent. But my real goal is 2:50.
I need a few minutes cushion because I think above A-Frame I
will lose some time.
On the down the goal is 1:40-1:45.
So my marathon goal is 4:30-4:35.
If I can run this kind of time I will be super happy!


Tuesday, August 16, 2011

Pikes Peak Summit

2 Miles total
10:00 am) 50's Sunny! Nice!!!
1 Mile up 15:37
Only 2 miles today. Main thing was to spend some time at altitude.
The weather was gorgeous! I hope it's like that on race day.
One last real workout tomorrow before shutting her down.

Monday, August 15, 2011

Mesa Rd.

5 Miles 33:07 6:37 average per mile
9:50 am) mid 70's Sunny!
Felt good today and ran hard. Yes I'm tapering but still keeping
the intensity high. Slowest mile was 7:09 fastest 5:58.
Hope I feel this good on race day. Wednesday will probably be my
last hard run. Then Thursday, Friday and Saturday short and easy.
Excited that Matt Carpenter is running Sunday! I'm not surprised
but you never know for sure. I hope he wins. I think he's just


Sunday, August 14, 2011

Manitou Incline & Barr Trail

6 Miles
1 Mile Incline 25:18
10:30 warm 70's
Tried to get another PR on the Incline but my late start made it
warm and I couldn't go as fast as I wanted. Still within a minute
of my best. Went down Barr trail and felt very good. My footwork
is getting better on the W's.
One week from today PPM!!!!

Saturday, August 13, 2011

Rest Day

Feeling tired today so no running. I'm tapering anyway so it's
all good. Only 8 more days! Getting pretty excited.

Friday, August 12, 2011

Waldo Canyon

10.25 miles
8:20 am) Sunny 60's
Ran with Sean and Branden. Original plan
was around 7 miles but ended up doing second loop. Sean bailed
on the second loop and Branden and I ran it together. I was going
to take it easy today but to stay with Branden I had to put in a
hard effort. By the way Branden is a profesional XTERRA triathlete.
Just short runs left for me. I'm going to rest up for next Sunday.
Looking forward to Thursday as my parents are flying into town
to visit for a week. Will be nice to see them!

Thursday, August 11, 2011

Pikes Peak Summit

4.25 Miles Total
8:00 am) 40's Sunny
Went up with Sean O'Day. Had a nice chilly ride up. We went in
Sean's Jeep. No doors or top! We ran into Randy T. at the top
and he joined us for the workout. It was a short workout but
intense. We went down a mile then back up then did it a second
time. I didn't time myself going down just up.
My first mile up was a 15:59. Sean and Randy both smoked me!
They were both in the low 14's!!!
My second mile up was a 15:44. Again Sean and Randy smoked me!
Happy to run second one faster than the first.
On race day I will be lucky to run this mile in 18 minutes.


Wednesday, August 10, 2011

Manitou Incline & Barr Trail

5.85 Miles Total
1 Mile Incline 24:21 *PR*
9:15 am) cloudy, cool & humid 85%
Did not expect to have a PR today on the Incline. Would have
been happy to break 25. Was very cool upper 50's but it was
humid! I have been trying to do a little more running on the
Incline than in the past. I used to basically power hike the
whole thing. I'm getting stronger and can find a few spots
to actually run briefly. I think my time can get faster
as I get even stronger. A year ago when I did it for the
first time my time was 32:41! I have made huge gains in a
year. Don't expect to improve that much in the next year.
Maybe I can get in the 22 range or better this time next year.
Looked up my bib # for PPM I'm #125. I wish it would have been
just 25 instead of 125. The reason being this will be my 25th
marathon. Still kind of neat though.


Tuesday, August 9, 2011

Elk Park

3.65 Miles
8:00 am) Sunny and warm
Short run today as all 4 of us are tapering. We went to Oil Creek
and back. We stopped at oil creek and enjoyed the views. Just an
amazing day! The beauty is breath taking you have to see it to
truly appreciate it. I do have some pictures that will have to
do until you see it for yourself.

Monday, August 8, 2011

Memorial Park to No Name Creek & Back

8.5 Miles 1:18:50 9:16 average per mile
9:50 am) Sunny & Warm 70's
Took off yesterday was exhausted after work. I even took a nap.
Still pretty tired today after work but not as bad as yesterday
so decided to run on Barr trail. Legs felt very heavy for the
first 15 minutes. Felt pretty strong the rest of the run.
Ruxton 3:27
Hydro St. 10:29
Top of W's 33:34
No Name Creek 48:40
I was pretty tired when I got to no name. I don't plan on
pushing that hard on race day. I think I still should run about
these times on race day with fresh legs.


Saturday, August 6, 2011

Manitou Incline & Barr Trail

5.85 Miles Total
1 Miles Incline 25:53
Didn't get started till 9:00 am. It was pretty hot on the Incline
by 9:00. Plus tons of people to get around again. Not near my
fastest time but considering the heat and that I worked last
night not bad I guess.
Felt pretty good going down Barr trail. I had a 6:09 mile on the
pavement part on Ruxton.

Friday, August 5, 2011

Red Rock Canyon

6 Miles 50:49 8:27 average per mile
9:00 am) Sunny & Nice!
Legs felt great no soreness to speak of. I didn't feel great energy
wise but not bad.
Started at Red Rock Canyon parking lot off 26th st. Not many
people start from this parking lot which I like. I then ran the
trails down to Section 16 trail head and then back. Wore new shoes
today Inov8 Rocklite 315. I got these shoes for free for winning
my age group at Barr Trail Mountain Race. I just had to pay the
shipping. Only thing I didn't like was how much mud got caught
in the sole of the shoes. Shoes became pretty heavy at times when
I had to run through the mud.
Been going to the library a lot lately and checking out DVD's.
Watched a couple good movies yesterday. The Town with Ben
Affleck and Knowing with Nick Cage. I recommend both of them. I
don't have cable tv so this is a nice option and it's free!

Thursday, August 4, 2011

Memorial Park to A-Frame & Back

20 Miles 3:30:11
8:20 am) 60's - 70's Sunny!
Last long run this morning. I was just about to start my run and
this guy comes up to me and ask if I'm running up Barr trail.
I say yes to A-Frame and he says I'm going to the summit do you
want to run together. I was a bit hesitant as I wanted to really
push this run as it was my last long run. I chatted a bit with
him and found out he was a pretty good runner. Also he is from
Wisconsin as well. He moved here 3 years ago.
So Joseph and I headed out. We ran a pretty good pace but I knew
it was going to be a bit slower than I had planned. I was okay
with this as it was nice to have company.
Here is my splits up to A-Frame. Joseph and I ran together almost
to Barr Camp before I pushed on ahead of him.
Ruxton 3:34
Hydro St 10:45
Top of W's 35:59
No Name 52:34
7.8 Sign 1:10:34
Barr Camp 1:29:22
Bottomless Pit Sign 1:42:45
A-Frame 2:06:39
I hoped my splits would be better after Barr Camp as I went slower
than planned at the start. Didn't really help though I still
was slow after Barr Camp. So on race day I'm not going to hold
back too much. I'm going to go pretty hard up to Bottomless Pit
sign. I'm going to be slow after that anyways so I'm going to bank
some time. This might be a mistake but I'm going to give it a shot.
Today's run indicates around a 4:55-5:00 marathon. I think I can
do a bit better on race day and plan on 4:45 or better.
On my way down just after my turn around at A-Frame I almost
ran into another runner. He was flying up the mountain. As I
passed him I realized it was Matt Carpenter. I said hi Matt at
the last second. Of course he doesn't know me though. I'm starting
to think he just might be running the marathon after all. He
looked strong and he's out running some serious miles on Barr
trail. So don't be to surprised if you see him on race day.


Tuesday, August 2, 2011

Elk Park

7.25 Miles
8:00 am) upper 50's cloudy
Plan was to go to the summit this morning with Mike & Roger.
Mike suggested we run Elk Park trail. Well Roger and myself
had never been on this trail and we said lets do it.
Elk Park is a trail off the Pikes Peak highway on the way
up to the summit. It's over 11,000 ft so still good altitude
training. The trail goes around 6.5 miles to Barr Camp.
We didn't have the time to run all the way to Barr Camp so we
went 3.6 miles before turning around. The trail is not to
steep but does have a half mile section that was very steep.
The views were awesome and I soaked it all in. I really
enjoyed this trail and plan on going back next Tuesday.
No pictures today as I forgot my camera. Will take next time.


Monday, August 1, 2011

Pikes Peak Greenway

7 Miles 45:45 6:32 average per mile
12:00 pm) upper 80's Sunny! Hot!
First mile was pretty quick so decided to make this a harder run.
The heat didn't really affect me first 4 miles. Last 3 miles I
felt it and slowed down some. Was nice to get a little bit of
speed work in.