Thursday, January 31, 2013

Long Run

20 miles 2:24:00 7:12 average per mile
11:00 am) 40-50's sunny
Elevation gain 1276
I usually do my long runs on Pikes Peak Greenway. Today I did something
different. I just started from my house and went 10 miles via different
roads and then came back. Run felt harder than my usual 20 mile runs.
Maybe it was because the course was more challenging? Another factor
could be the unfamiliarity with the route. Anyway is was a good training
day. Getting towards the end of this buildup. I think I have 2 more
weeks of solid training before starting a taper.
So I ended the month running everyday in January. First time I have
ever done that.
267.4 miles for the month.


Wednesday, January 30, 2013

Ridge Rd. Hill Repeats

8 miles 1:01:31 7:41 average per mile
5 X 1:20 hill repeats
12:50 pm) upper 20's sunny & windy

Was not motivated to run outside today. Treadmill was an option
but didn't want to do that either. So waited till after lunch to
get started. It snowed a little last night so was worried about
the roads. By waiting the roads were in pretty good shape. I did
some hill repeats on Ridge Road. Ridge Road is pretty darn steep.
I had thoughts of going 2:00 but after 1:15 on the first set I
was done. So adjusted to 1:20. Maybe next time go a bit longer.
This was enough for me since it was my first time doing hill
repeats this year. Ran back through the Garden then back home.
Pretty tough 8 mile workout.


Tuesday, January 29, 2013

Treadmill & Jack Quinn's

11 miles total
7 miles treadmill 46:42 6:40 average per mile
4 miles Jack Quinn's with B
Cold day so did treadmill in the morning. Got out this evening and
ran 4 miles with B in the dark and cold.

Monday, January 28, 2013

Bear Creek Park, The Chutes & Gold Camp Path

6.2 miles 54:36 8:48 per mile
11:20 am) 50's sunny & breezy
Elevation gain 1422
Ran on a couple trails I have not been on yet today.
The Chutes and Gold Camp Path. I went down the Chutes
and up Gold Camp Path. Good day to hit the trails.
Little bit windy but nice. Cold tomorrow I hear.
Temps will bounce right back on Wednesday.

18 pullups new best

Sunday, January 27, 2013

Garden of the Gods

10.5 miles 1:12:48 6:56 average per mile
2:30 pm) 60 degrees! Sunny & Mild
Very late start. Really hard to find the motivation today.
Little bit tired from the race yesterday. Once I got
running I felt fine. Ran the same route as last Sunday.
The Garden was even busier than last week. You would swear
all the tourist are on summer break or something. But
more likely it's just locals enjoying some fine weather.
Have to say this has to be the best January training
conditions I have ever trained in. Lucky me!


Saturday, January 26, 2013

Winter Series II Race 8 Miler

9.4 miles total
8.10 miles 48:51 6:02 average per mile
7th Overall out of 269 1st Age Group
Very happy with the race today. I ran smart. Didn't go out
too hard. I had a game plan and stuck with it. Course is
slightly uphill first 4 miles. Then you turn around and
head back. I ran hard last 4 miles and caught a couple
runners. No one passed me after mile 2. I guess 7 is my
lucky #. I have raced 3 times in the Springs this year
and place 7th in all three.
61.9 miles for the week. Not bad most I have done in
this build up so far. 34 days to Little Rock!

My splits:
1: 6:05
2: 6:22
3: 6:15
4: 6:08
5: 6:00
6: 5:54
7: 5:53
8: 5:46
.10 4:52 :30


Friday, January 25, 2013

El Paso Blvd.

3 miles 20:56 6:59 average per mile
12:30 pm) 50's
Just a short run today. Needed a easy day before tomorrow's race.


Thursday, January 24, 2013

Manitou Incline and Barr Trail

7.2 miles
1 mile Incline 29:34
10:30 am) 50's Sunny!
Man I'm not in Incline shape right now. My time was pretty
slow and it was hard. My best time is low 24's. I was just
glad I at least broke 30. I have found to do good on the
Incline you need to do it 1-2 times a week or more. When
you don't do it for months you will be slow.
MP3 player is working again! It has been through a lot.
Can't believe it still works!
Easy day tomorrow race Saturday.


Wednesday, January 23, 2013

Gold Camp Road

9.29 miles 7:01 average per mile
10 miles total
11:15 am) 60 degrees!
A little bit sore from yesterday. Still a solid run.


Tuesday, January 22, 2013

Pikes Peak Greenway Longish Tempo & Jack Quinn's

14 miles 1:30:24 6:27 average per mile
1 mile warm up 15 total
11:00 am) upper 50's 61 degrees when I finished.
Pushed very hard today. The goal was 6:35 pace or so. I did
slightly better than that. I felt strong for the most part.
I did struggle last 4 miles. I think it was due to the
unseasonable warm temperatures. I guess I should have started
earlier. Not usually a issue in January.
Used my phone today as my music player. Thank goodness for
Pandora. My MP3 player is out of commission for good.
It fell in the toilet before heading out for run. I actually
liked using my phone as my music player. I might just use
that for a while instead of buying new MP3 player.
After run weighed just to see how much I lost. I was down to
138.0. Guess I got a bit dehydrated. I was probably 143-144
before run.


3 miles
5:30 pm)
upper 40's
Ran with Bethany at Jack Quinn's. Her first time running
with that group. Was fun to run with her.

Monday, January 21, 2013


7 miles 49:00
11:45 am)
Didn't feel like leaving the house so just ran on the treadmill.
Tomorrow will be a hard effort.


Sunday, January 20, 2013

Garden of the Gods

10.5 miles 1:13:02 6:57 average per mile
Elevation gain 1268 ft.
11:15 am) 50's Sunny! Nice!!!
Garden was very busy today. People on bikes and tourist all
over. You would think it was a summer day. It sure felt like
a summer day. Loving this weather.
Couple more pictures from Boulder. Finish line from race and
I believe Green and Bear Mountains?


Saturday, January 19, 2013

The Fast and Flurry-ous 4 Miler

Boulder, Colorado
4 miles 24:37 6:09 average per mile
36th place overall 3rd age group
5.5 miles total
10:00 am) 50's Sunny! Perfect Running Temperature

This was my first ever cross country event. I didn't fare
to well. Or I ran okay and just had super stiff competition.
I had a blast though.

First time in Boulder so figured I might as well race. My
girlfriend also raced so that was awesome. They started the
women's race at 9:00 am. This I liked so I could watch her
race. I got to cheer her on and take a few pictures. She
then got to do the same for me at 10:00 am.

The field was not huge but was it ever stacked. When Robby
Young finishes 9th you know it's loaded. In case you don't
know Robby he won all 4 races at Fall Series in Colorado
Springs this past fall.

56.28 miles for the week.

Friday, January 18, 2013

Midland Trail

5 miles 34:49 6:58 average per mile
10:50 am) Sunny & Warm! 50 degrees
Good run. Just ran somewhat easy. Legs still a bit tired
from Wednesday.


Thursday, January 17, 2013


3.25 miles
10:00 am)
Easy recovery run. I felt better than I thought I would.
Yesterday was a difficult run.
Weight was 139 this morning. Not surprising it always hits
the bottom day after long run. Usually bounces back up a
pound or two next day.

Wednesday, January 16, 2013

Pikes Peak Greenway Long Run

20 miles 2:19:54 7:00 average per mile
11:00 am) low 50's Sunny!
Tough day! Not sure what went wrong. By mile 12 I wanted to
stop. I forced myself to do 20 since that was the plan. I
pretty much bonked last 6 miles. I have not hurt this much
after a run in a long time. Think I need a couple easy days.


Tuesday, January 15, 2013

Red Rock Canyon

5.25 miles 43:54 8:22 average per mile
1:15 pm) warmer 20's cloudy
Elevation gain 794
Weather is finally warming up here in the Springs.
Felt warm today compared to last few days. Short
run today. Long run tomorrow.


Monday, January 14, 2013

Gold Camp Road

9.28 miles 1:05:50 7:06 average per mile
2:22 pm) teens/snow
Elevation gain 1215. Start 6,609 Turn around 7,488
Started at the parking lot by High Drive. Ran up Gold
Camp Road to Gold Camp parking lot. Turned around and
back. First time I have run this. Was a nice run. Snow
was coming down pretty good. Little bit cold again today.
Third straight day running in the cold. I think I'm
getting used to it. Reminds me of my days in Wisconsin.
Can't wait till Wednesday 50's. Long run on Wednesday
should be nice.


Sunday, January 13, 2013

Garden of the Gods

8 miles 55:30 6:56 average per mile
11:50 am) 10 degrees!
Very cold run today. I was not that cold though as I dressed
properly and had hand warmers. Legs felt good for the day
after a race.
Weight has gone back up some. I have not eaten well last couple
of days. Will look get back on top of that.


Saturday, January 12, 2013

Winter Series 1 Cheyenne Mountain State Park

47:10 6.82 miles 6:55 average per mile
8.2 miles total
7th Overall out of 253 2nd Age Group
10:00 am) Very Cold! Maybe 10 degrees
Good race today. I struggled first few miles with all
the climbing. Once I got past that I was able to let it roll.
I was in 8th place with 2 miles to go. Got passed by 1 runner
then stuck with him and reeled in 2 more runners. Missed age
group win by 3 seconds. The guy that passed me with less than 2
miles to go is same age as me 41.
6:57, 7:28, 8:27, 7:26, 6:37, 5:36, 5:44 (.82)
47.85 miles for the week.


Friday, January 11, 2013


3 miles 21:40 7:13 average per mile
11:00 am)
Short run today since I went hard yesterday. Also I have
a trail race tomorrow morning so no need to run more.
Plan on keeping my running streak going as long as I'm
injury free. I'm at 11 straight days. I'm pretty sure
even that is the most I have ever run in a row. For the
streak to stay in tact I'm going with at least 2 miles a
day or the streak ends. No big deal if or when the streak
ends. Just curious how long I can go.
Weight was way down today. I weighed in at 140.5! I'm
basically at my goal so will try to maintain from here
out. The lowest I want to get is 139.

Thursday, January 10, 2013

Pikes Peak Greenway

12.65 miles
12 miles 1:17:29 6:27 average per mile
11:50 am) low 40's cloudy
Pushed hard on this run. Goal was to run at or near
6:40 pace. I didn't stick to that pace towards the
end. Last 4 miles were all under 6:20 pace. Overall
felt pretty good today.


Wednesday, January 9, 2013


5.25 miles treadmill
10:00 am)
Nothing special about today's run. Just get a few miles
in and not kill myself. Tomorrow will be a paced run.
Will need to be ready for that.


Tuesday, January 8, 2013

Intemann and Red Rock Canyon

5.25 miles 46:54 8:56 average per mile
10:15 am) 50 degrees Sunny! Beautiful Day!
Hit some trails I haven't hit in some time.
I have been running pretty much just roads last few weeks.
I do have a trail race Saturday so good to hit some dirt.
The race Saturday is a 4 race series called Winter Series.
Last year I did the short version. This year I'm signed
up for the long series. The races are every other weekend.
The first one will be at Cheyenne Mountain State Park.
Weight was down another pound this morning. I'm at 141.5.
Getting close to the goal of 140. Then I need to maintain
that right up to Little Rock March 2.

33 pullups 17,16

Monday, January 7, 2013

Garden of the Gods

10 miles total
8 miles 51:19 6:25 average per mile
10:10 am) 40's cloudy
Happy with the pace I ran today. Last time I did this
run I averaged 6:36. I didn't feel 100% going into this
run. Yesterday I had stomach issues on and off all day.
I think I'm back to normal now.
Still streaking for the year 7 days straight. Not sure
how long I want to do this. I don't think I have ever
gone for any extended period without a rest day.


Sunday, January 6, 2013

Treadmill Road to Hana Hawaii

3.5 miles 23:00 6:34 average per mile
10:00 am) balmy and mid 60s
Skipped the Incline group run again. Was getting ready to
leave the house when I suddenly felt dizzy and chilled.
Laid down on the bed and stayed in bed for another hour
and a half. Got up and felt okay so I put on running shorts.
Did a short run on the mill. Did the road to Hana workout.
This is a beautiful road in Hawaii. Will look to do today's
planned workout tomorrow.
Weight was up half pound today. I think I'm in trouble
tomorrow after today's lunch at Red Robin. But
YUM, fries. :)


Saturday, January 5, 2013

Midland Trail

7 miles 48:37 6:57 average per mile
11:15 am) 30's sunny
Legs felt heavy and tired today.
Weight was down to 142 today. Very happy with that
down 5 pounds in last few weeks.
50 miles on the week.


Friday, January 4, 2013


4.98 miles 35:10
10:00 am)
Little bit stiff from yesterdays run. Loosened up nicely
during run. Did a few strides at 11.0.

Thursday, January 3, 2013

Pikes Peak Greenway Long Run

18 miles 2:01:28 6:45 average per mile
11:20 am) low 30's sunny
Solid long run today. I felt good for the entire 18. I had
enough left at the end to finish strong.


Wednesday, January 2, 2013

Red Rock Canyon

5.05 miles 42:05 8:20 average per mile
12:00 pm) 30 degrees sunny
751 Elevation Gain
Nice trail run today. First trail run in a couple weeks.
Weight was down another pound today. I'm at 142.5. I have
been eating very clean last few weeks and it's paying off.


Tuesday, January 1, 2013

Rescue Run 10K

6.2 miles 40:06 6:28 average per mile
7th Overall out of 365 2nd Age Group
10:00 am) Sunny & COLD! teens
Okay race. My leg is not 100% but it was not bad. I ran
about a minute slower than last year and the course
was longer last year. I'm okay with the outcome. I
considered not doing it at all. Huge crowd today over 800
runners for the 5k and 10k. That's more than 200 over
last year. Tomorrow will be short and easy day. I'm
hoping to do 18 on Thursday.
Weight is coming down nicely. Down to 143.5. This is
the lightest I have been since early 2012. I want to
drop another 3.5 pounds then I will try to maintain
that right up to Little Rock.

8.2 miles on the day