Thursday, May 31, 2012

Section 16

5.5 miles
Hiked ran this with B. Found a new trail to run called parallel trail.
Nice single track. Awesome day on the trails.

Wednesday, May 30, 2012

Garden of the Gods Hill Repeats

10 x .16 hill repeats Scotsman hill 5.25 miles total
10:15 am) 70's sunny
1.75 mile warm up, half mile cool down
:58, :57, :56, :56, :55, :56, ::56, :58, :57, :54
Was very consistent today on these. Happy with this workout.
Groin is still sore but was able to do this workout with little
discomfort. I look forward to Friday it will be my last serious
workout before my race next Sunday.


Tuesday, May 29, 2012

Manitou Springs Track

4.25 miles total
10:30 am) sunny 60's
400 - 1:14
400 - 1:15
400 - 1:15
1600 - 5:48
1600 - 5:46
400 - 1:16
400 - 1:17
Ok workout but not great. Disappointed with my 1600's. 400's
were in line with previous weeks. Not looking great for the garden
10 miler. My speed is not there. Maybe 1:02 range if I'm lucky on
race day.


Sunday, May 27, 2012

Barr Trail Barr Camp

15.5 miles
9:00 am) sunny 60's
1:24:55 to Barr Camp
Almost same time as last week 30 seconds slower. Felt good but
tired as I worked till 8:00.Ran the down hard for most of it. Good
to do a little hard down hill running for Barr Trail Mountain race
Hydro 10:10
Top of the W's 33:30
No Name 49ish
7.8 sign 1:06
Barr Trail 1:24:55


Saturday, May 26, 2012

Williams Canyon to Waldo Canyon

5ish miles 1:30
Hiked/Ran this with B. First time I have taken the trail to the
Waldo cutoff. Hiked most of the up ran most of the down. 

Friday, May 25, 2012

Garden of the Gods Tempo

10 miles 1:06:10
10:30 am) cool and breezy
Ran the Garden of the Gods 10 mile race course. Didn't run as good
 as I had hoped for. Will do this same run again next Friday. I hope
to run much better then. My goal for race day is near 1 hour will see.


Wednesday, May 23, 2012

Garden of the Gods Hill Repeats

5 miles total
8 x .16 hill repeats Scotsman hill
1:02, :59, 1:01, :57, :59, :56, :55, :54
Slight groin pull after the 4th repeat. Thought I was done for the
day. Stretched some and was able to continue. Felt sore but was
 able to continue and actually got faster. Rest day tomorrow
 probably need it.


Tuesday, May 22, 2012

Manitou Track

9:35 am) 70's sunny & breezy
3.5 miles total
1/2 mile warm up
400- 1:17
400- 1:17
400- 1:18
1600- 5:46
400- 1:18
400- 1:14
1/2 mile cool down
Slower today than last week. The 400's were a couple seconds
slower. Not really surprising though as yesterday I did a 15 mile
trail run.


Monday, May 21, 2012

Barr Trail - Barr Camp

15.5 miles total
9:30 am) 60's sunny
Top of the W's 32:55
No Name 48:30
7.8 sign 1:05:11
Barr Camp 1:24:29
Ran the entire up. Felt good for the most part. Highest I have been
up this season. Stopped at Barr Camp and refilled my bottle.
Rested a bit before heading down. Met B at lightning point. Ran the
down with her. We both bonked on the down as we didn't take in
enough calories. Was supposed to do this run yesterday but was
 too tired. Coach B said to take the day off.


Saturday, May 19, 2012

WDF - supposed 5k

3.1 miles (not!), final time unknown
10 am) cool, windy, light rain

My first DQ. I can be so proud that I cut the course so I could
beat the field of 35 men/375 women and girls :).This was the
Pikes Peak Road Runner's first chip timed event so I wanted to
at least participate even if this was the Women's Distance
Festival (men were allowed, I swear!). I was third overall but
I followed the top 2 men when it turns out that they cut a corner
too soon, resulting in all 3 of us earning a disqualification. I'm
kind of relieved that I did DQ given the circumstances. One
good thing came from this race... I learned that I can NOT go
out that hard and keep my breathing under control. This will
be good for me to remember for the Garden. I started WAY
too hard and was in the lead from the get go. I got passed
just over 1/2 mile in by the top 2 runners. In the end, it was
as it should have been and the overall winner was a female.
Yay Women!

Friday, May 18, 2012

Pikes Peak Greenway

3.1 miles easy
10:30 am) 70's sunny
Course preview for tomorrow's 5k race .Ran this with B.


Thursday, May 17, 2012

Garden of the Gods Tempo

8 miles 51:27 6:26 average per mile
9:00 am) 70 degrees sunny and breezy
Slight improvement over last week's run. Felt okay but the hills felt very
hard today maybe some fatigue in the legs from yesterday.


Wednesday, May 16, 2012

Garden of the Gods Hill Repeats

3.75 miles total
10:00 am) sunny 60's
5 hill repeats .18 each. Hill from main parking lot.
1:05, 1:04, 1:04, 1:04, 1:01
First hill repeat session of the season. More to follow in coming weeks
as I prepare for the Garden of the Gods 10 miler run June 10th.
Ran in new pair of Brooks St5. My favorite light weight shoe.


Tuesday, May 15, 2012

Manitou Springs Track Workout

3.25 miles track
70 degrees sunny
11:00 am)
1 mile warmup
400- 1:15
400- 1:15
1600- 5:39
half mile cool down
First track workout in over a year! I didn't do alot today as I don't
want to overdo it. Next week I will add to this. Maybe add a
couple more 400's and end with some fast 50's. Felt pretty good
today the 1600 was not that great though. My pacing was all over
on the 4 laps.
Workout was on the Manitou Springs High School track. The
setting here is awesome with Pikes Peak in the distance.
Man I'm lucky to live here!


Monday, May 14, 2012

Green Mountain Falls, Catamount Trail

5.1 miles.
11 am, sunny and beautiful

Easy day with B. Hiked most of it as it was very technical.
Ran some of the easier parts and a good bit of the downhill.
Really enjoyed getting my feet on some new trail and enjoyed
the 'Garden of Eden' meadow. This trail isn't a great one for
adding into the standard running rotation due to its technical
bits and the rocks that are ready to take you down at any
moment. Still a fun day. Did get in some good elevation gain.
Somewhere in the area of 2k for the first 2.5 miles. Good steeps!

Sunday, May 13, 2012

Barr Trail 7.8

11.80 miles 2:02:00
Top of the W's 32:57
No Name 48:34
7.8 Sign 1:04:48
9:00 am) sunny 50 degrees
Good run today ran the entire up section. Not my fastest time to
7.8 sign but not that bad. Ran the down with B.


Saturday, May 12, 2012

Knights 5k Challenge Palmer Park

3.1 miles 18:45
5th Overall
Last minute decision to do this race. Need to work on speed and
this fit the bill. I see that I have work to do.


Thursday, May 10, 2012

Garden of the Gods (roads)

8 Miles 51:53 6:29 average per mile
10:00 am) sunny, breezy and warm
First tempo run in some time. Fitness is not where I need it to be.
Hopefully in next 4 weeks I'm ready to race. This will be my
weekly tempo run.


Wednesday, May 9, 2012

Garden of Gods (trails)

4 miles easy
Again ran with my girlfriend B today. Another beautiful day here
 in Colorado. Ran on the Garden of Gods trails first time in months.
Lots of tourist out at the park today.


Tuesday, May 8, 2012

Red Rock Canyon

5 miles easy
First run since the 50k. Ran this with my girlfriend. Hit up some
new trails that I had not been on before and some nice single track.
Body feels pretty good not really all that sore. Going to try to run
a tempo run on Thursday.


Saturday, May 5, 2012

Greenland 50k

3:58:04 5th Overall 2nd Master
7:00 am) Warm & Breezy
50k PR by 7 minutes. Good race but not what I was hoping for. My
goal was around 3:38 so 20 minutes off. I think the heat and sun was
a big factor to me running slower than I anticipated. I lost a lot of time
on the 4th loop.I had some very slow miles and walked most of the hills.
My acl has been sore past 2 weeks but I can't say that really had any
impact on my race. My focus now will shift to a fast 10 mile run at the
Garden of the Gods in June. 


Friday, May 4, 2012

Pikes Peak Greenway

2 Miles
Last run before Greenland 50k. Ready to get this run on. 


4 Miles


Tuesday, May 1, 2012

Bear Creek Park

5 Miles 37:53 7:34 average per mile
10:20 am)
First time running here in some time. Plan on running the 12k here in July.


Pikes Peak Greenway

Monday 4/30/12
5 Miles 32:31 6:30 average per mile