Sunday, September 30, 2012

Fall Series I & Long Run

20 miles total on the day
2.57 miles warm up 21:25
3.87 miles 28:04 7:15 average per mile
18th place overall 4th age group.
13.50 miles 1:34:15 6:59 average per mile
11:00 am) sunny 60's - 70's
Ran my first ever fall series race. This was the first one of the
4 race series. This race is different than most races I do.
I had to run 3/4 mile up a creek. The water was past my
knees is some spots. Very hard running for sure. Not
real happy with my race but not really going to worry
about it either. This is not my distance for sure. I basically
ran this for some speed work. Afterwards I ran more
miles so I could get 20 for the day. My friend Alicia from
Wisconsin biked along my side. B was the race director
for the race today so that was pretty cool. This was her
first race as a race director. She did Awesome!


Saturday, September 29, 2012

Manitou Incline

5 miles
9:45 am) 60's sunny
Did this with my friend Alicia from Wisconsin. This was her first
time on the Incline. She thought it was pretty tough.


Friday, September 28, 2012

Intemann, Red Mountain, Ute Pass, Incline

10 miles 1:32:20
2626 elevation gain
Red Mountain 9:39
10:30 am) 50-60's sunny
This was a hard run on tired legs. Glad I got it done.
It's been a big week for me. Holding up pretty good.


Thursday, September 27, 2012

High Drive Hill Repeats

8.58 miles total
1:01:12 7:38 average per mile for 8 miles
2018 elevation gain
10:30 pm) 50's cloudy
2x4 mile repeats
mile 1 9:38 uphill
mile 2 10:00 uphill
mile 3 5:48 downhill
mile 4 5:47 downhill
mile 5 9:09 uphill
mile 6 9:46 uphill
mile 7 5:25 downhill
mile 8 5:33 downhill
First time doing this particular workout. This workout I think will
be very specific training for North Face.


Wednesday, September 26, 2012

Mt Cutler & Garden of the Gods

Mt Cutler
2.12 miles
elevation gain 644 ft.
10:00 am) cloudy cool
Short hike with B. First time on this trail


Garden of the Gods
6.10 miles 52:20 8:35 average per mile
elevation gain 871 ft
4:30 pm) partly sunny cool
Long time since I ran on these trails. Fun run!


Tuesday, September 25, 2012

Intemann, Section 16, High Drive

11.08 miles 1:37:51 8:50 average per mile
2662 elevation gain
9:50 am) cloudy cool and humid
Good run but very difficult. Some serious climbing today.
I added some distance to this run this week as I'm
trying to build on it each week. For only 11 miles though
it sure wore me out. Next week I will probably add
another mile. Not big increases but slowly building it.


Midland Trail
5 miles 36:05 7:13 average per mile
5:15 pm) cloudy & cool
Second run of the day. Just getting in some junk miles.
Was supposed to be real easy. Ran harder than I should have.


Sunday, September 23, 2012

Pikes Peak Greenway Long Run

18 miles 2:03:56 6:53 average per mile
9:20 am) upper 50's sunny
Great long run today. It started out not so great. After 3 miles my
legs started to feel good. First mile was my slowest 7:24 last mile
was my fastest 6:04. B once again rode her bike along my side
for this. B is great company on these long runs. She provides me
with support and motivation and I really appreciate her support
of me. Fitness is coming along. I am running a bit faster each week
on my long runs. This is good sign as I'm getting close to my next
marathon. Next Sunday will be 20 miles. 


Saturday, September 22, 2012

Manitou Springs Track

4.62 miles
1 mile warm up
5 x 400's
1:19, 1:18, 1:16, 1:16, 1:17
5 x 200's
33.88, 33.69, 33.30, 32.95, 32.35
1.25 mile cool down
400's were a bit slower this week. Probably due to more mile for
the week. The 200's were very good though.
57.2 miles for the week. Most I have done in ages.
I will look to build on that this coming week.


Friday, September 21, 2012

Intemann, Red Mountain, Ute Pass, Incline

9 miles total 1:29
Red Mountain 9:43
Vertical gain 2272
10:00 am) mid 60's sunny
Tired from the start. Legs are feeling the increased mileage this
week. Happy to get this workout done.


Thursday, September 20, 2012

Pikes Peak Greenway

7.6 miles total
6 mile tempo 37:51 6:18 average per mile
mile 1 6:31
mile 2 6:35
mile 3 6:30
mile 4 6:02
mile 5 6:11
mile 6 5:59

 9:00 am) 60's sunny
Legs were not responding first few miles. Probably some fatigue
in them. I was happy with the last 3 miles. I felt pretty good at
the end.


Wednesday, September 19, 2012

Intemann & Red Rock Canyon

6.60 miles 1:00:36 9:11 average per mile
9:50 am) warm sunny
Elevation gain 1300
Good run I was not really sore from last nights hard run.
Pace was a bit slower than normal today. I did several repeats
on a steep section of the Intemann trail that has stairs
similar to the Incline but not near that long or steep.


Tuesday, September 18, 2012

Midland Trail & St Mary's Falls

Midland Trail
4 miles 30:42 7:40 average per mile
10:45 am) 70's sunny
Easy run just getting some miles in.

St Mary's Falls
9.4 miles
4.7 miles up 54:57 2,452 elevation gain
4.7 miles down 45:18 ran this in the dark
6:35 pm) chilly and cold at the turn around 9,880 ft.
Very hard run. Only second time I have done this run.
Ran with my friend Dan Vega.

Sunday, September 16, 2012

Santa Fe Trail

16 miles 1:52:43 7:02 average per mile
9:45 am) mid to upper 70's
Good long run. Felt pretty good for the most part. The heat kind
of got to me last few miles. B rode her bike while I ran. Was nice
to have the company and someone to carry my liquids.


Saturday, September 15, 2012

Intemann - Red Mountain - Track

6.25 miles total
4.35 miles on Intemann Trail
.65 miles up Red Mountain 9:28
1:16, 1:15, 1:15, 1:15
19 seconds faster on my Red Mountain ascent.
400's a couple seconds faster than last time.
Overall nice improvements.
Officially not working nights anymore. I'm sure getting regular
sleep will be very beneficial to my training. I look forward
to seeing how fit I can get in next few months.


Thursday, September 13, 2012

Manitou Incline & Barr Trail

5 miles total
1 mile Incline 26:44
Wore my new Brooks ASR 9's. Good shoes I have worn the older
models for some time now. Incline was slower than I would have
liked but to be fast on it you need to do it on a regular basis. Not
sure I want to run it that often.


Wednesday, September 12, 2012

Intemann - Red Mountain - Ute Pass Trail

7.87 miles total
total vertical gain 2027
.65 miles up Red Mountain, 668 vertical gain, 9:47 very steep.
I actually ran the entire way up but it was slow.
Ran in new shoes today. My first pairs of Montrails (Montrail
Mountain Masochist II). So far I really like them. Today was wet
and rainy and shoes did very good in the conditions. First time I
have run in the rain in months. I'm glad I got out in the rain and
did it. Good practice you never know if it will rain on race day.


Tuesday, September 11, 2012

Manitou Track

3.5 miles total
1 mile warm up Intemann Trail
4 x 400's
1:19, 1:18, 1:17, 1:17
4 x 200's
:35, :34, :34, :33
1.25 mile cool down Crystal Park Road.
Getting back to doing some track. Today went okay. I have
work to do though. It's a starting point.


Sunday, September 9, 2012

Pikes Peak Greenway

14 miles, 1:38:56, 7:04 average per mile
10:40 am) sunny and breezy

Long run of the week post-marathon. 68 miles total
for Monday-Sunday. The first 9 miles were not a lot
of fun. I was feeling the effects of working over 9 hours
plus the big miles for the week. Put down some faster
miles in the last 5. All of them sub 7. B paced me on
her bike.


Saturday, September 8, 2012

Intemann Section 16

8.73 miles 1:16:16 8:44 average per mile
Elevation Gain:  2,321 ft
Elevation Loss:  2,276 ft
Min Elevation: 6,479 ft
Max Elevation:  7,862 ft

10:00 am) mid 60's sunny
Great training love these trails. They are pretty challenging but
fun to run. Some of it is super fast downhill and some of it is so
steep I have to use my granny gear.

Friday, September 7, 2012

Midland Trail

5.29 miles 37:25 7:04 average
10:15 am) 60s and cloudy

Tried to make this an easy recovery run but as usual, made it a bit
faster. Looking forward to getting my new Montrail Mountain
Masochist 2s in the mail. Might be my new trail shoe of choice.
Also ordered another pair of Brooks ASR for good measure.
I ordered my first Nathan hydration pack which should come in
handy for these long runs for North Face 50 training.

I will be without an official job as of September 16th which should
allow me to focus on my running for the fall. Can't wait not to have
to work nights anymore. I've got 2 marathons plus the 50 miler
coming up within the next 3 months. It's going to be a lot to
focus on! The training schedule is going to be tough. Thank
goodness I have the time to really put my best effort out there.


Thursday, September 6, 2012

Intemann Trail & Ute Pass Trail

8.88 miles 1:17:47 8:45 average per mile
10:00 am) 70-80's sunny hot!
1804 ft elevation gain
Very hard run today. Hilly and very warm mid 80's by the end.
Legs feel heavy still from the marathon. Overall feel like I'm
recovering very good. 

Wednesday, September 5, 2012

Intemann Trail from house

4.5 miles 39:27 8:46 average per mile
1063 ft elevation gain
10:30 am) sunny 70's
Felt pretty good other than some soreness. Was able to push
harder than I thought I would. Signed up for yet another
marathon.This one is in November in Utah. I now have a race
for the last 3 months of the year.

Monday, September 3, 2012

ADT Marathon Colorado Springs, Colorado

26.2 miles 2:53:14 6:36 average per mile
9th overall 2nd master
6:30 am) cloudy 60's
30th marathon and a Colorado PR.
Goal today was to break 3:00. My training has not been focused
for marathon distance so was not sure what would happen. My
longest run was only 17 miles. I hit mile 18 today and thought I
was going to bonk as I felt low on energy. Around mile 20 though
I felt great I ran hard the last 10k. My last 10k was my fastest
miles of the day. Mile 26 was my fastest with a 6:18. I'm very
happy with my race today. I have had a string of disappointing
races so glad to have a good one. Hopefully this will be a good
sign for my next marathon October 21th and 50 miler in December.