Thursday, May 29, 2014

Culvert trail

6 miles 43:08 7:11 average per mile
5:30 pm) 75 degrees cloudy and light rain
130 HR average 142 max
Legs pretty tired from yesterday. Felt okay otherwise.


Wednesday, May 28, 2014

Santa Fe Trail

15 miles 1:54:00 7:36 average per mile
3:30 pm) 84 degrees hot!
141 HR Average 148 max HR
Very tired from the start on this run. The warm temps made this a difficult
run. I ran by heart rate and kept it under 149. The warm temps made my
heart rate higher than normal for the pace I was running.


Tuesday, May 27, 2014

Pikes Peak Greenway 4 x 1200's

10 miles 1:10:32 7:03 average per mile
3:50 pm) 81 degrees and windy
HR average 142 max 161
4 x 1200's with 3:15 rest in between.
4:34 .76 (6:05)
4:20 .76 (5:41)
4:45 .76 (6:13)
4:17 .75 (5:42)
vo2 max 62
Race predictor
5k 16:33
10k 34:21
Half Marathon 1:15:53
Marathon 2:38:42


Monday, May 26, 2014

House to HP & back

6 miles 44:45 7:27 average per mile
132 HR average
Easy recovery run after yesterdays long run.


Sunday, May 25, 2014

Waterton Canyon

17 miles 1:58:47 6:59 average per mile
9:30 am) 61 degrees
742 elevation gain
HR average 142. Highest I saw was 148
Vo2 max 61 up from 59
Race predictor
5k 16:47
10k 34:50
Half Marathon 1:16:57
Marathon 2:40:55
Training effect 3.9
Avg. run cadence 179 spm
Avg. vertical oscillation 10.7 cm
Avg. ground contact time 235 ms
Avg. stride length 1.29 m
cadence 179 average, max. 188
First time running at Waterton Canyon. It's about 6.5 miles each way through the
canyon. River runs along the dirt road it's very scenic. I loved running there.
Will be back.


Saturday, May 24, 2014

Chuckwagon, Rossmere, Centennial

8 miles 57:20 7:10 average per mile
8:53 am) 52 degrees 94% humidity
elevation gain 1,028 loss 1,045 max elevation 7,008
HR avg. 142 max. 152 Vo2 max 59
Training effect 3.8
Avg. run cadence 172 spm
Avg. vertical oscillation 9.9 cm
Avg. ground contact time 242 ms
Avg. stride length 1.27 m
cadence 177 average, max. 196
Hilly run with 10 x 20 second strides. Loving the new Garmin!


Thursday, May 22, 2014

Culvert trail (new Garmin)

 4 miles 28:03 7:00 average per mile
HR avg. 134 might have been a little lower if not for the spike early on due to not
having the strap wet. I like the new strap design very confortable. I also need to
adjust it so it's tighter.
Avg. run cadence 172 spm
Avg. vertical oscillation 10.9 cm
Avg. ground contact time 2.49 ms
Avg. stride length 1.34 m
Vo2 max 59
Race predictor
5k 17:22
10k 36:02
Half Marathon 1:19:38
Marathon 2:46:25
 Got my new Garmin 620 today and had to go for a quick run with it.
I got all kinds of data from this watch. Some of the info might not be really
accurate as it was my first run with it and only 4 miles. Still fun to look at.
Race predictor is pretty accurate I would say. The only one I would say
I would be faster at is the Half Marathon. I ran 1:18 at altitude so I would
think maybe 1:16:30 at sea level. 


Wednesday, May 21, 2014

Sinton Trail & Pikes Peak Greenway

12 miles 1:23:46 7:00 average per mile
3:30 pm) 70 degrees and falling then back up.
What a crazy run today was. I was at 1.25 miles into my run and all of a sudden
it started to pour and hail. The hail was fairly large up to quarter size.
Lucky for me I was near some businesses. I got hit a few times by the hail and
it stung. I waited around for several minutes before it let up. I then headed
back out only for the the rain to start coming down again. Oh well I was wet
at this point so kept on running. After a couple more miles it came down
even harder. I needed to get out of the rain again. This time I found a
building with a over hang. I waited a few minutes then it let up again.
So back at it. Now it was just a drizzle so much better. The last 3 miles
of the run the clouds moved out and it was sunny. Was a good run as far
as learning to deal with less than ideal conditions.


Tuesday, May 20, 2014

Pikes Peak Greenway

9 miles 1:01:14 6:47 average per mile
4:30 pm) 80 degrees warm and windy 18 mph
Was a difficult run with the wind and the warm temps. I did 5 miles
at tempo effort.
6:23, 6:28, 6:18, 6:17, 6:14.


Monday, May 19, 2014

Air Force Academy Prep School

5 miles 36:50 7:22 average per mile
3:00 pm) warmest day of the year so far 80's
Felt pretty tired today no surprise due to the warm conditions and a couple
of good runs this past weekend. Did 5 X 1:00 strides during the run at
various times.


Sunday, May 18, 2014

House to Garden of the Gods

9 miles 1:03:24 7:02 average per mile
10:00 am)upper 50's sort of humid as well.
1095 ft gain.
Hilly run from the house to the Garden of the Gods park. I felt pretty good
today. I felt pretty beat up after yesterdays run but recovered well over

42.5 miles for the week. Mileage is on the upward swing for next 5-6 weeks
as I get ready for a July 4th marathon in Vermont.

Pictures from Shiprock Marathon 2 weeks ago.

Saturday, May 17, 2014

Pikes Peak Greenway

13 miles 1:29:32 6:53 average per mile
10:00 am) 50's sunny
Did 4 mile warm up then did 5 miles at tempo effort then 4 mile cool down.
The tempo effort felt very hard today. Legs felt heavy. Not really a
good run but glad I got it done. I need more tempo runs for sure and
I will need to extend the distance of the tempo portion.


Thursday, May 15, 2014

Air Force Academy Trail Prep School

5.5 miles 40:53 7:26 average per mile
3:00 pm) 50's
Ran a new trail today. It's a short 1.5 mile loop but pretty fun and hilly.


Wednesday, May 14, 2014

Santa Fe Trail

9 miles 1:03:17 7:02 average per mile
3:00 pm) 50 degrees
Medium effort with 8 x 1:00 strides.


Monday, May 12, 2014

Pikes Peak Greenway

10 miles 7:57 average per mile
8:00 am) 40's chilly
Easy run. Just getting the miles in.


Treadmill AFA

6 miles 42:40 7:07 average per mile
3:00 pm)
Did some incline and played with the pace throughout.
Snowed all day and was cold so opted for the warmth
of indoor running. Crazy weather here and I'm ready for
it to be over. Give me summer already or at least

Saturday, May 10, 2014

Garden of the Gods Trails

7.3 miles 1:03:00
11:15 pm)
60 degrees & sunny
Good trail run. I threw in 8 x 1:00 minute strides.

5 mile mountain bike ride.
First mountain bike ride of the year. Rode at Ute Valley Park. I fell once
and almost fell another time. Not ready for technical riding yet. Next
time will be a easier location like Santa Fe Trail.

Ute Valley Park
5 mile easy trail run.

Wednesday, May 7, 2014


5 miles 36:18 7:15 average per mile
3:40 pm) 50's cloudy
Hilly run moderate effort.
Not really sore anymore from marathon just heavy tired legs.


Monday, May 5, 2014

Santa Fe Trail

5 miles 37:35 7:31 average per mile
3:00 pm) upper 70's sunny warm!
Easy run today. Legs felt okay. Was warmer than I'm used to. Had no impact
on my run though.


Sunday, May 4, 2014

Shiprock Marathon, Shiprock, New Mexico

26.2 miles 2:50:14 PR at altitude.
7:00 am) 40's sunny slight head wind out of the east
2nd Place Overall
This race starts out with the first 3 miles climbing. I was breathing pretty hard by mile
3. I studied the profile so I knew it was going to go down after that. Mile 4 was my
fastest of the day. My pace was all over due to the nature of this course. I ran 19
miles with the eventual winner. We would jockey back and forth he would lead for a bit
then I would pass and take the lead. I felt a bit stronger than him on the ups and he
would pass on the downs. I felt pretty strong till mile 19. Then the wheels fell off.
He made a move and I couldn't respond at all. The last 10k I felt terrible even with
it being a very nice downhill grade. I struggled just to keep miles under 7:00 pace.
I hoped to run under 2:50 and just missed that goal. Still my fastest marathon above
5,000 ft. The awards were for only the overall winner and then straight to age group
so I got the age group award for 40-49. It's a beautiful handmade vase made by the
Navajo tribe. This was a pretty amazing experience running through the Navajo reservation.
The landscape was breath taking.

My splits:
1 6:46
2 6:46
3 6:24
4 5:53
5 6:05
6 6:24
7 6:14
8 6:16
9 6:20
10 6:28
11 6:48
12 6:41
13 6:22
14 6:41
15 6:10
16 6:20
17 6:16
18 6:50
19 6:31
20 6:34
21 6:31
22 6:35
23 6:44
24 6:49
25 6:40
26 6:25
27 .28 1:42 (6:04)

Pretty sore today but managed a easy 3 mile shakeout run.