Down but not out!

30 miles for the week.
Pulled groin or strained not sure. Have not run last 3 days.
I'm able to do spin bike so have been doing that.
305 push-ups for the week
23:30 minutes of planking
2 hours spin bike

Monday 6 miles
Tuesday 10 miles
Wednesday 10 miles
Thursday 4 miles

NB/34
HT/168

Barr Trail

Sunday
15.24 miles 2:41:49 Memorial Park to Barr Camp and back.
Felt pretty good today. I ran most of the trail a few quick walk breaks.

Thinking about 2020 goals.
I will throw these 2 out there for now.
1. 2,020 miles
2. 2:45 Pikes Peak Ascent

Monday 0
Tuesday 4 treadmill
Wednesday 0
Thursday 17 trail
Friday 6 road
Saturday 8.25 road
Sunday 15.24 trail
50.6 for the week.
My goal was 50 for the week. Goal met!
15 minutes planking
200 push-ups



NB/24
HC5/83
HT/158

Bottomless Pit

17.17 miles 3:29:24
Ruxton 3:55
Hydro St. 11:57
No Name 58:30
7.8
Barr Camp 1:47
Bottomless Pit

HT/142

Week of 12-9 - 12-15

Tuesday 8.30 mile road Mesa Rd.

Wednesday 7 miles Red Rock Canyon, 30 minute spin

Thursday Monument Valley Park 10 miles Progression

Saturday 1:00 spin 

Sunday 7 miles treadmill 6 miles @ 7% Incline 1 mile flat. 1:07:30

10 minute plank total

155 push-ups

New shoes New Balance Beacon 1st version. 18 miles total for the week.

32.3 running miles for the week

Ute Pass, LRR, Barr up to Lightning Point

16.11 miles 3:09:25
Ran by myself today. I did see Don S and Dan V but they passed me on LRR.
Snow was super deep again on LRR. I took LRR to Bobs road and up to
Lightning Point. Felt pretty smooth on the descent.
Great week for me hit my goal of 45 miles.

Monday 6.4 miles
Wednesday 8.10 miles. Some hill repeats 3 X 1 mile
Friday 6 miles
Saturday 9.2 miles ran with Seth DeMoor and group Washington Park, Denver
Sunday 16.11 miles

HT/125
HC5/75
45.8 for the week
1:00 spin bike

Memorial Park to Barr Camp

15.5 miles
2:24 to Barr Camp
1:31 back to Memorial Park
First IC run of the season. Deep snow on Barr Trail past no name creek.
Post holing in 12-18" snow. Very hard day but lots of fun. Stopped at
Barr Camp and warmed up for a bit.
Bought a spin bike and did 2 rides this week on it. 30 and 32 minutes.

HT/109

15-10-5 Treadmil

3 Miles 32:17
Mile 1 15% 13:25
Mile 2 10%  10:47
Mile 3 5% 8:04

UPT, LRR, Barr Trail.

12.77 miles 2:53:44
Another fun run with Randy. Lots of snow on Longs Ranch Road. We had a
28:00 mile! Not nearly as cold as Thursday that was nice. Feeling good
but also feeling a little tired from the added mileage and time on feet. Next
Sunday the club runs start. I can't wait. Randy and I will have more company
out there. The quiet time is nice though as we talk lots about everything but
mostly about nutrition. We learn lots from each other.

10 weeks of running
43.4 miles for the week. Most miles in a week for me this year.
7hr 54 minutes for the week.
HT/93

MVP 5x1 minute

6.07 Miles 44:17 7:18 average
Did 5-1 minute reps. I only did these at each mile split. I have been
running seriously for 10 weeks now. I feel like I can start doing some
specific workouts now. Got to start very easy though.
HC5/53

UPT, LRR, Barr trail

12.5 Miles 2:39:25
Ran with Randy. Cold drizzly rain turned to snow. Good run today other than
cold hands and face. Was icy on Longs so we both put on the katoolas. What
a difference they make. Good week so far with 24.5 miles. Two more runs
planned should hit 40 miles for the weeks since starting back 10 weeks ago.
HT/80

Monument Valley Park

6 Miles
Easy run with Dan.
HC5/47

Monday
6 Miles
Ran on Gold Camp Road
Ran a faster mile just to push it a bit.
HC5/41

Last 3 runs. Week 8

Thursday evening run with Dan V.  5.36  miles 44:28
Monument Valley Parrk

Saturday morning run with Randy T. 13.82 miles 2:58
Ute trail, LRR, Barr Trail
HT68

Sunday morning 10.25 miles on roads. 1:19
Greenway, Sinton trail, Mesa trail
HC5/24

32.2 miles for the week.
Feeling pretty good and eating real good this past week.
I hardly had any processed food and lost several pounds. 145 this morning.

15-10-5 Treadmill

3 miles 33:51
Mile 1 15% 14:21
Mile 2 10% 11:12
Mile 3 5% 8:18

Ute Pass, LRR, Barr Trail

11.34 miles 3:01
Long run in deep snow. The snow was deep and not snow packed. I would say
it was between 8" to 12". Very slow going but a great workout. Ran this with
Randy.
HT54

Saturday 11-2-2019
8.43 miles 1:06
Ran on the roads.
HC5-8

22.7 miles for the week.
Like last week I didn't get workouts in during the week. Had a great weekend
though.

Treadmill 15-10-5

3 miles 35:15 11:45 average per mile
Mile 1 15% 14:53
Mile 2 10% 11:42
Mile 3 5% 8:40
First time doing a workout like this in a long time. Hopefully I
can do these more often and can use these to gauge my fitness.

Pikes Peak Greenway & Sondermann

10 Miles 7:51 average per mile
Longest run so far. Trying to get some turnover back. I might be racing in
5 weeks. I for sure wont be race ready just want to run the best I can.
So this week didn't go as planned only 3 runs. Work got the better of me this week.
Week 6 total 21.8 miles
HC3

***Update I wont be racing in 5 weeks after all. I can use my 2018 marathon at
New Orleans as my qualifier for 2020 PPA!!!

Heizer trail

6.25 miles 1:32:18
2,326 elevation gain.
Trail was mostly snow covered. Clear in some sections where the sun shines.
Torrents gripped pretty good overall. Going to need to get out my Katoolas soon.
Next week looks snowy and cold.
Looking to purchase a rowing machine. My front runner is the concepts 2 model D.
It's pricey but the reviews are fantastic. Maybe it will go on sale for Black Friday?
HT42

Section 16

5.56 miles 59:22
12;56, 18:01, 8:25, 8:05, 7:52, 7:13
HT36

Gold Camp Rd

7 miles 1:02:13 803 ft gain
30 miles for the week. 5:48 6,575 ft gain.
My first 30 mile week.
Slowly building it back.
5 weeks in.
HT30

Heizer trail

6.8 miles 1:33:51
2,395 ft. elevation gain.
Mile 1 18:00 gain 850
Mile 2 20:55 gain 931
Mile 3 10:24 loss 495
Mile 4 13:28 gain 270
Mile 5 13:02 loss 122
Mile 6 11:11 loss 1,047
Mile 6.8 8:29 loss 465
Fun day on the trails. Has been over 3 years since I hit these trails.
Last time I was on these trails I saw a bear. That was super scary.
He was literally on the trail with me and heading towards me.
It all ended well:)
HT22

Manitou Incline

6.5 miles
Did the incline for the first time in years. Wow that was hard. I'm not all that
fit and it shows. I did a 32:28. My best is low 24's. Work to be done.
HT15

Garden of the Gods

10/16/19
4 miles 36:52

HT8.5

10/14/19
4.37 miles 45:32
Sondermann trails
Ran some of the steep trails. Broke in some new shoes.
Hoka Torrents.

Pikes Peak Greenway

October 9, 2019
5.34 miles 44:09

This week is going to be very low mileage. I will get after this coming week.

Red Rock Canyon

6 miles 1:05
899 ft elevation gain
Both knees felt achy tonight. Beautiful evening temp in the 70's.
Thursday they predict 30's got to love Colorado in the fall.

Santa Fe trail

7 miles 57:15 8:10 average per mile
Fastest run I have in past 3 weeks. This was also the flattest.
Three weeks in. 25.3 miles for the week.
Ran only 4 days this week.
Slow and steady is the name of the game.

Catamount Ranch Open Space

8.17 mile 1:31:26 11:12 average per mile

1427 elevation gain. 9400 to 9900 ft.

Longest run of the year. Knee was a bit sore again. I think the

issue might be my vastus medialis is weak. I''m going to try to

strengthen it. 

Garden of the Gods

4.57 miles 43:29 9:31 average per mile
Knee has been sore last couple days. Using my recovery tools to try
to work it out. Maybe it's from the increased running the past 2 weeks.
I have basically gone from 0 to 4-6 mile runs. I know it doesn't sound
like much but it's very noticeably to me and my current lack of fitness.
I really enjoy this process of trying to basically rebuild myself up.
I'm excited to see the progress going forward.

Section 16

5.56 miles 1:01:47 11:07 average
1210 ft of gain
Got a late start and had to finish in the dark. Headlamp
didn't work so used cell phone. Very hard run tonight.
Legs not in climbing shape yet.

Catamount Ranch Open Space

Sunday September 29
5 miles 55:27 11:05 average
First time running on these trail they are awesome! 9000-9900 ft.
977 ft gain
23.8 miles for week 2.

Stratton Open Space

Thursday 5 miles at Garden of the Gods.
Longest run so far since starting back up.

Friday off.

Saturday 9-28-19
6 miles Stratton Open Space.
Fun trail run. Building up some endurance.

Rampart Range Road

4.43 miles 39:59 9:00 average per mile
604 ft. elevation gain. 139 HR avg.
Was going to go for 5 miles but watch battery was dying and didn't
have a headlamp. Need to remember to charge Garmin more frequently
now that I'm running again.

Greenway to Sonderman Park

3.33 miles 30:31 9:10 average per mile
Took yesterday off. Was pretty sore from the downhill running on Sunday.
Body is just not used the pounding yet. Patience is the name of the game
right now. I'm doing lots of foam rolling these days. Bought a new trigger
point foam roller. Used it today and first impression is positive.

High Drive & 666

4.27 miles 47:55 11:13 average
134 HR avg
1- 12:13 +440 ft
2- 16:11 +647
3- 9:25 -569
4- 8:21 -384
4.27-8:57 -165

Good first week of training. Ran 4 days and hiked 1 day.
Will look to build on this next week. I feel some fitness
coming back. Long ways to go but it so early. I have lots
of time before any of my goal races.

Garden of the Gods

9-20-19
Garden of the Gods
4 miles 36:57 9:14 average per mile

9-21-19
Palmer Park
2.88 miles
hike with wife and dog.

Looking at signing up for a half marathon road race. I need a qualifier for the
Pikes Peak accent. I have not raced in so long that I dont have any races that
qualify me.

Garden of the Gods

3 miles 29:42
149 HR Average
weight 151.7
Keeping it short tonight. Still a bit sore from Monday.
Going to take some time to build up my aerobic engine.

Rampart Range Road

9-16-2019
4 miles 40:00
First real run in over a year. I'm slow and very out of shape this is going to be
fun getting back in shape.

9-17-2019
So today I'm sore from yesterday so no running. Worked on some rolling and
stretching. Got to be patient with the running. It will come back!

Thoughts, Pikes Peak and Steamboat Springs.

Really looking forward to getting serious again about training. I have a trip this week so that's kind of putting the brakes on for now. I look forward to getting back from the trip so I can get after it.
I have been watching a vlog that's really fun to watch.  Seth James DeMoor  https://www.youtube.com/watch?v=pjrvQHx6ir4 check it out!
Saturday and Sunday we spectated at the Pikes Peak Ascent and Pikes Peak Marathon. That was fun to watch. The talk was the course record set by Matt Carpenter could go down. I really didn't think it would. First off that time is just plain crazy that Matt ran in 1993. Second the weather was pretty hot on Sunday and that's not ideal for breaking long standing course records. I still think Killian ran a great race. He raced really hard 2 weeks earlier and broke the course record at Sierre-Zinal. I believe that left his legs fatigued for Pikes Peak.
In a couple weeks I get to do some more spectating in Steamboat Springs, CO. My friend from Wisconsin is running the 50 mile event. Bethany and I will cheer her on and crew for her. This will be her first 50 miler. Very excited for her.

Hello I'm Back!

After a very long break I'm finally motivated to train and run again. Life has been busy with the purchase of a new home and a 8 month old puppy (Harvey). After running consistently for 14 years I guess I needed a physical and mental break. I have not raced since March of 2018 (New Orleans Marathon).
So what do I want to do? Run trails and get vertical. I have my eyes on some 2020 races. Races like Mt Evans Ascent, Imogene Pass, Pikes Peak Ascent. Probably some others too.
So I will start back very slowly, so no hurry. I have some thoughts that this time around I will train different than the past. I will use the treadmill more, do strength training and do floor exercises such as foam rolling, planks, push-ups and so on.
Tonight 3 dog jog miles on Rampart Range Road.