Wednesday, January 29, 2014

Pikes Peak Greenway Tempo

7 miles 45:50 6:33 average per mile
4:30 pm) upper 30's
5 mile tempo run
1, 6:11, 2, 6:10, 3, 6:05, 4, 6:00, 5, 5:58 (30:24 total 6:05 average)
Good workout. Felt a little heavy legged starting out. After a
couple miles I felt the turnover getting quicker.


Tuesday, January 28, 2014

Centennial - Woodmen

6 miles 42:33 7:05 average per mile
4:30 pm) teens


Sunday, January 26, 2014

Pikes Peak Greenway

14 miles 1:40:53 7:12 average per mile
8:00 am) 30's sunny!
Tired legs but felt pretty good otherwise. Ran first 7 with the HART group.
Last 7 on my own.

60.73 miles for the week.

Saturday, January 25, 2014

Winter Series II

13.58 miles total
10:00 am) 48 sunny! Beautiful day.
7.8 mile race 49:17 6:19 average per mile
9th place overall top master.
Okay race at best. Legs felt sluggish. Around mile 4 I really started to run
out of gas. It's okay today was meant to be a hard workout and not really a
race. My big picture focus is for March 2 in Arkansas.


Friday, January 24, 2014

Falcon Trail

5 miles
3:45 pm) 50' sunny!
Pretty tired. Legs felt heavy. Was nice to get some trail running though.

Thursday, January 23, 2014


6 miles 43:40
4:30 pm)
Easy run. Had a nice evening with Bethany. Today was her birthday. I took her
out for a nice dinner.
Cold day here in Colorado. Tomorrow is suppose to be back in the 50's got
to love Colorado!

Wednesday, January 22, 2014

Centennial - Woodmen

8.15 miles 58:50 7:13 average per mile
797 elevation gain
6:00 pm) mid 30's
Pretty tired at the start of this run. Felt better as it went on. Probably
tired from yesterday's hard workout.


Tuesday, January 21, 2014

Pikes Peak Greenway 3x2 Repeats

8 miles 56:00
4:10) 60 degrees! Crazy nice weather for January.
Hard workout tonight!
3x2 mile repeats with 2 minutes rest between.
Goal was 6:00 miles.
Did these on a out and back course. Slightly uphill on the out and slightly
downhill on the back.
6:16, 5:58 (12:14) 6:07 average per mile
2 minute rest
6:04, 5:52 (11:56) 5:58 average per mile
2 minute rest
6:05, 5:50 (11:55) 5:57.5 average per mile
36:05 total 6:01 average per mile

I think I did well other than that first mile on the first repeat. I tend to
run poorly until I get good and warmed up at altitude.


Monday, January 20, 2014

Treadmill - Racing plans

6 miles 44:28
5:45 pm)
Not too sore or tired from yesterdays long run. Easy run tonight.
Tomorrow looks to be a hard workout.
Looking at just focusing on marathons this year. I have no plans on doing
any ultras this year. Why the change in focus you might ask? The answer
is I want to focus on my 50 marathon states goal. I'm far away from
achieving this goal (13). So it's time to work on it. Plan is to get 3 new
states this year and try to get 4-5 per year for the foreseeable future.
I love visiting new places and what better way to see the country.
This year I'm looking at New Mexico, Vermont and Illinois. Chicago will
be my fall marathon and I will get to visit family which makes it pretty

Sunday, January 19, 2014

Pikes Peak Greenway

22 miles 2:46:14 7:33 average per mile
8:00 am) 50's beautiful!!!
Ran with the HART group for 12 miles then ran last 10 on my own.
Today was about getting the miles in and not trying to run too fast.
I ran pretty easy although the last few miles got harder as fatigue
set in. Overall happy with the run. Tired legs!
45 miles for the week.


Friday, January 17, 2014


5 miles 35:40 7:08 average per mile
5:30 pm) 40's
Moderate effort paced run. Felt good.

RHR 48

Thursday, January 16, 2014

Pikes Peak Greenway 2x2 Repeats

6 miles 40:50
4:10 pm) 40 degrees no wind!
Tonight's workout was 2 miles hard with 2 minutes rest then repeat.
First 2 miles were 6:11, 5:50 (12:01) 6:00 average
Second 2 miles were 6:03, 5:45 (11:48) 5:54 average
These were run as out and backs. I went north on trail then south.
Felt better than expected. Today my energy levels felt more like normal
than they have in over a week. Cutting back on the mileage is definitely
the main reason.

RHR 48

Wednesday, January 15, 2014


4 miles 30:00
5:30 pm)
Had a headache tonight so only 4 miles. Felt okay otherwise.


Monday, January 13, 2014


8 miles 57:30
4:30 pm)
Feeling tired and unmotivated lately. Coach is going to give me a day off tomorrow
and a easy day Wednesday, Hopefully I get to feeling better and motivated again.
I have a long run this weekend. I hope to be mentally ready for it. I think I will
be. I actually feel better tonight. Maybe it's coming back.


Sunday, January 12, 2014

Ute Valley Park

5.25 miles 44:32
11:00 am) temps quickly dropped and ran through a snow shower
Easy recovery run.
Had a down week mileage wise. I took it down even more than was scheduled.
I needed an extra rest day. I felt run down and tired most of the week.
35.5 miles for the week.


Saturday, January 11, 2014

Winter Series 1 Cheyenne Mountain State Park

6.93 miles 49:52
4th overall
My place was better than last year but my time was much slower. The snow really
slowed this course down. I got beat by 2 teenagers! Some fast kids around here.
11.50 miles total for the day.

4 miles treadmill easy.

Wednesday, January 8, 2014

Pikes Peak Greenway Tempo

7.75 miles 50:56 6:33 average per mile
4:20 pm) 32 degrees
Felt very tired today. Didn't think this workout would go well at all. Felt
better than I expected. Legs did feel tired but I was able to run at a good
6:06, 6:05, 6:10, 6:03, 6:07, 6:12 (36:43) 6:07 average per mile


Tuesday, January 7, 2014


7 miles 50:09 7:09 average per mile
4:30 pm) upper 30's


Sunday, January 5, 2014

Treadmill & Garden of the Gods

20 miles 2:28:36 7:26 average per mile
11:00 am) cold!!! 13 degrees not counting the wind chill
10 miles 1:12:00 treadmill
8.23 miles 1:04:31 outside
1.77 miles 11:55 treadmill
We had several inches of snow yesterday so I didn't want to run 20 miles in
snow. Treadmill was an option but 20 miles on a treadmill did not sound
appealing to me. Decided I would do both rather than one or the other.
I started out with 10 miles on the treadmill. Then changed my clothes quickly
and ran outside. I forgot my hand warmers and my hands ended up freezing.
I ran back to the house short 1.77 miles of my 20 mile goal. I went down
in the basement and finished off the 1.77 miles on the treadmill.
Mentally this was a very hard workout for me.

60 miles on the week.

Saturday, January 4, 2014


7 miles 51:32 7:22 average per mile
10:00 am) 19 degrees & snow
Ran from the hockey rink to the visitor center and back. Roads had some snow but
had been plowed. Footing was pretty good.


Friday, January 3, 2014

Red Rock Canyon

8 miles 1:08:55 8:37 average per mile
4:30 pm) 50's
Decided I should do some trail running tonight before the snow falls
tomorrow. This weekend looks bad for my training. Somehow I will
get my 20 miler in Sunday.

Thursday, January 2, 2014


7.2 miles 52:10 7:20 average per mile
6:30 pm)
Late start as I was recovering from my dentist visit. I had 3 old fillings taken
out and redone. Was a bit painful as the novocaine didn't quite take away the
pain as he drilled the bottom cavity out. Glad it is done.
Feeling a bit tired from the race as expected.

Wednesday, January 1, 2014

Rescue Run 10k

39:16 6.28 miles
9th place 2nd age group
10:00 am) mid 30's sunny & windy
Third year doing this race. Was my 2nd fastest time. My best was 39:02. This
year was very windy or I would have ran my best time.
6:54, 6:34, 6:16, 6:23, 6:02, 5:31, 5:37 (.28)
12.9 miles on the day.
Justin won the 10k today in 35:12! Very fast time for this course and the
conditions. Congratulations coach!