Friday, June 29, 2012

Pikes Peak Greenway

10 miles 1:11:34 7:07 average per mile
9:15 mid 80's sunny & Hot!
Warm today and I felt it. I was actually bonking on this run.
Plan was 12 miles but 10 was all I could handle.


Black Forest Section 16

Thursday 6/28/2012
7.78 miles 7:21 average per mile
10:30 am) mid to upper 80's sunny and hot
First time I have run here. It's a nice 4ish mile loop. Has some
rolling hills so it's challenging. Nice shaded sections to provide
some relief from the sun. I ran both loops clockwise. Might run
the other direction next time. Not sure which way is harder.
Probably a horse a piece.


Tuesday, June 26, 2012

Black Forest Regional Park

10 miles 1:15:38 7:34 average per mile
9:30 am) mid 80's sunny
Took previous 2 days off due to heat and smoke. Still hot and
smokey today but needed to get a run in. So we went north
east to Black Forest to run. Only my second time on these trails.
They are non technical but lots of up and downs. I did an out
and back but got lost on the way back and added about 3 miles
to my run. B was waiting for me when I got back. She was not
really concerned as she figured I was just lost and not dead.


Saturday, June 23, 2012

Bear Creek Summer Roundup course

7.56 miles 54:55 7:16 average per mile
9:40 am) 90 degrees at the finish HOT!!!!
Was very hot today and almost threw in the towel at mile 2. Decided to
stick it out and deal with the heat. Glad I stuck with it. Ended up
 running 1:35 faster than last week.


Mt Yale

Thursday 6/21/12
9.5 miles
6:00 am) upper 30's @ the start 10,000 ft.
Mt Yale 14,198 ft.
Drove to the trail head Wednesday night. We got up at 5:00 am.
after sleeping the night in the car. Not the best nights sleep
but got some sleep. We hiked the entire 4.75 miles to the summit.
This was a hard hike. Above treeline I was feeling it. The summit
was awesome! Only my second 14er summit. The down was tricky
as we got off route and had to scramble back to the top. We
lost at least an hour finding our way back. Going down was
much faster but was hard on the quads. We did do some
running on the flater sections. Had a great time and plan on
doing a few more of these 14er's this summer.


Manitou Springs Track

Wednesday 6/20/12
10:00 am) 70's sunny
5.5 miles total
3 x 1600
 5:55, 5:50, 5:43
Adductor was bugging me still managed to get faster on each mile.
No 400's today.


Wednesday, June 20, 2012

High Drive Hill Repeats

6.25 miles total
6:10 am) upper 60's sunny
Early start to avoid the heat.
2 x 1 mile hill repeats 9:04 & 8:47
2 x 2:00 hill repeats .21 each steepest section of the hill
Good workout on a tough hill.

Pikes Peak Summit

Sunday 6/17/12

13.3 miles 3:21:35
8:00 am) sunny & warm below treeline cool at the summit.
First summit shot of the year. Started at Memorial Park in Manitou
Springs. I was pretty tired from the get go. My time to the top of
the w's was several minutes slower than usual. I knew I was in for
a long day. Glad to get the run completed though. Above treeline
I was totally spent walked all of the last 3+ miles. Plan on doing
another summit shot soon. I hope for better results.

Saturday, June 16, 2012

Palmer Park

5ish miles
10:30 am) sunny 70's
Ran/hiked this with B and her dog. We took it easy and enjoyed the
day. Awesome trail system. I had not been on any of these trails
before so I was drooling. Can't wait to go back and run these trails.
Very rocky and technical. 


Bear Creek Summer Roundup course

7.54 miles 56:29 7:30 average per mile
10:20 am) sunny, warm
Ran the summer roundup course to start getting familiarized with
the course. My adductor was pretty sore so I didn't push it too
hard. I hope to run this in under 50:00 on race day.


Thursday, June 14, 2012

Pikes Peak Greenway

10 miles 1:12:18 7:13 average per mile
9:20 am) sunny mid 70's
Quad was sore entire run but was bearable. Feels like a deep bruise.
I can tell my fitness is off on these flat runs like this. I have not been
doing them much. I will do at least one a week up to the ADT
marathon which is run on this trail.


Wednesday, June 13, 2012

Manitou Springs Track

4.5 miles total
400 - 1:14
400 - 1:13
1600 - 5:36
400 - 1:14
400 - 1:14
200 - :32
200 - :34
Good workout but cut is short at the end. My quad started to hurt
on the 200's so bailed after the second one. I also planned on a
4 mile run after the track work to get some miles but bailed on that
as well. 


Tuesday, June 12, 2012

High Drive Hill Repeats

4.5 miles
 10 - 1 minute hill repeats 2 minute recoveries
10:30 am) sunny, nice
Good workout today. Took yesterday off. I'm ready to start
running more miles again. I have been running lower mileage
last couple of months and I think I have lost some of my
fitness from earlier in the year. I thought earlier in the year I
could get in sub 1 hour shape for the Garden 10 miler and
just didn't put in the work to do it. My time was 1:05 so
disappointing by my standards. The good news is I'm motivated
to train hard so maybe I can peak by the time the Ascent
gets here.


Sunday, June 10, 2012

Garden of the Gods 10 Mile Race

10 miles, 1:05:02, 6:30 average
32nd Overall, 4th Master
7am) 60, sunny and WINDY

Well, you can see the results of my training. There it is. 30 seconds
slower than last year. Started out with the pace I wanted but my
endurance at that pace was lacking. Time for a do-over! Thinking
about what my training plan for Summer Roundup will look like.
Got that mostly figured out. Now time for the lockdown on the
diet to drop a few pounds and be race ready come July 8.

Friday, June 8, 2012

Garden of the Gods

Thursday June 7, 2012
5 miles total
3 mile tempo in 18:39 6:13 average per mile
11:00 am) warm and humid
Didn't run well at all and struggled with the humidity. I feel pretty
exhausted and I'm taken Friday and Saturday off. Hopefully will be
ready to go Sunday morning.


Wednesday, June 6, 2012

Garden of the Gods Hill Repeats

4.25 miles total
5 hill repeats from main parking lot .18 each
1:00, 59, 59, 1:00, :59 (5:33-5:53 pace)
When I did these last on May 16th I was 1:01 to 1:05.
So some improvement. Going to be taking it easy next few
days in hopes of being fresh on race day. Tomorrow will be last
day with any hard running. Maybe a short 3 mile tempo run on
the course.
1.25 mile warm up and 1.25 mile cool down.


Tuesday, June 5, 2012

Manitou Springs Track

9:30 am) sunny low 70's
4.25 miles total
1 mile warmup
400 - 1:13
jog 400
1600 - 5:41
jog 400
400 - 1:11
jog 400
200 - 33
walk 200
200 - 32
walk 200
200 - 32
walk 200
200 - 32
half mile cool down
Short session today as I'm racing on Sunday. Felt pretty good
today. Had my fastest 400 so far this year so that was nice.
Went to the Denver Zoo yesterday on my day off from running.
Probably walked several miles in the blazing sun/heat. Really
enjoyed the zoo. Saw some pretty cool animals that I have
never seen.


Sunday, June 3, 2012

Barr Trail No Name Creek

8.5 miles total
9:00 am) 60-70's sunny
Hydro 9:55
Top of the W's 32:38
No Name 47:01
Down 32:15 7:31 average per mile
Pretty good run today. Was tired from work before even starting.
I started out too fast and had to walk past Hydro. I recovered
well and ended up running a good time to the top of the W's.
Once past the W's I started to feel good. 


Saturday, June 2, 2012

Pikes Peak Greenway

5 miles 33:01 6:36 average per mile
10:30 am) mid 70's sunny
1 mile warm up
3 miles tempo 6:18, 6:14, 5:59
1 mile cool down
Felt okay but once again very warm. 


Friday 6-1-12
5.31 miles (4.31 miles 28:34 6:38 average)
9:30 am) warm! mid to upper 70's
Ran hard for 4.31 miles then called it quits. I was looking to do
10 miles of the Garden of the Gods course. I was over heating
and had no energy.