Sunday, November 30, 2014

Rampart Road

10 miles 1:16:29 7:39 average per mile
12:00 pm) warm upper 50's
They finally opened Rampart Range Road. I had not run this since 2011.
Was closed due to the Waldo Canyon fires.

Montello, WI
5 miles easy.

Festival Turkey Trot
Green Bay, WI
8:00 am) 20 degrees cold!
5 miles 30:11 16th Overall 1st Master
Roads were slushy and slick. Not the best conditions for running fast.
Was a fun event even with the very cold conditions.

6 miles treadmill

Not a great week of running. I didn't run much and ate too much. Was a great week of visiting
27.5 miles for the week.

Sunday, November 23, 2014

Pikes Peak Greenway

13 miles
8:00 am) 30 degrees cloudy
Ran with Scott on trail and road.

7 miles
Centennial to Garden of the Gods and back.

7 miles
50's sunny
5 mile tempo 6:20's - 6:30"s.
Didn't feel very good. Stomach was upset.

5 miles
Mile 4 took the worst fall of my life. Dislocated finger.
Was running on some trail and my foot caught a rock and threw
me forward. Happened very fast and had no time to prepare
for the landing. I landed on my left hand, arm and shoulder.
I was able to run the mile home. Bethany took me to urgent care.

7.75 miles
Cold and windy
8 X 600 repeats with 600 recovery

7 miles
Santa Fe Trail
Ran with Scott.


46.75 miles for the week.
week 4 of 18

Sunday, November 16, 2014

Road Running

11.5 miles 1:22:34 7:11 average
10:00 am) cold but sunny
Ran on mostly road today since we had some snow last night.

41 miles for the week.
End of week 2 of 18.
weight 145


5.6 miles
Garden of the Gods trails.
Ran with Dan and Jarod.


6 miles
Santa Fe Trail
Progression Run.

6 miles
Very cold and dark.
Opted for treadmill.
Did a pretty hard workout.
I did a warmup then I started at 7.7 mph. I upped the speed .1 every
minute did this till 10.0 mph.

6 miles
Ran outside in the snow. Cold.

6 miles
Bitter cold outside so opted for treadmill for the first time in months.
Getting to that time of the year where I will use it more. I like the
option for days like this and for when it is icy and dark outside.

Sunday, November 9, 2014

Manitou Springs Track

10 miles total
10:00 am) 50's calm winds
2 mile warm up
12 X 400's with 400 jog
1:22:25, 1:50:82
1:25:41, 1:48:65
1:26:52, 1:47:54
1:25:46, 1:47:54
1:25:58, 1:48:68
1:25:73, 1:50:79
1:25:17, 1:49:78
1:24:73, 1:48:45
1:24:80, 1:48:45
1:26:39, 1:47:83
1:25;97, 1:46:31
1:23:79, 2 mile cool down.
Not too bad my goal was fairly conservative of hitting 1:30 or better on these.
First track workout since early this year. More to come.

6.5 miles
Air Force Academy Roads. Moderate effort

6.5 miles easy
5:30 pm) Palmer Park

7 miles easy
4:00 pm) Santa Fe Trail

30 miles for the week.


Sunday, November 2, 2014

Pikes Peak Greenway

11 miles 1:20:44 7:21 average per mile
8:00 am) 50's
Longest run of the week. Only ran 20 for the week. Was sick early in the
week so I didn't run. Worked out okay as I was in my final rest week
before starting a 18 week training block tomorrow. Time to start running
more and eating much better. Way too much candy this past week.