Pikes Peak Greenway

8 Miles 57:08 7:08 average per mile
8:00 am) 40's Nice!
Took it easy first couple of miles then picked it up a little bit.
I'm thinking I probably run these "easy" run too hard. The problem
is after a couple miles I start to feel good and can't help myself.
The effort though is not so hard that I'm spent at the end of the
run. I probably should run more 7:30-8:00 mile paced runs but
will I?
Legs are a bit sore still from Thursday but not too bad at all.
Progression run tomorrow should be fun especially since I have to
work tonight/tomorrow morning.

B/a11/281

Rampart Range Road & Garden of the Gods

24 Miles 3:05:10 7:43 average per mile
8:00 am) 40's 6300 ft - 8300 ft.
So today was my long run decided to do something different from
my usual 20 mile runs. I planned on running 12 miles on Rampart
Range Road then turning around and running 12 miles back. Well
after 7.5 miles of constant climbing I had enough and headed
back to the Garden of the Gods. So I had 15 miles and had 9 to
go. So I ran around the Garden of the Gods. This turned out to
be a hard 9 miles my legs were pretty tired already and the
Garden is not flat by any means. Glad to be done with this one!
New header picture is from today's run. Awesome views today!
B/a11red/28

Treadmill Run

4 Miles 32:00 8:00 average per mile
Ran on a brand new Life Fitness treadmill today. My apartment
complex just got in 2 brand new treadmills plus some other
equipment. The treadmill is Awesome! Nice long belt and it is
high quality. It goes up to 15% incline and up to 14 mph! I
have never run on a treadmill that goes over 12 mph. Not that
I run that fast anyway. Might be nice though for quick 400's
or 200's.
Ran in my brand new shoes today Brooks Adrenaline 11's.
Long Run tomorrow!

B/a11red/4

Pikes Peak Greenway

12 Miles 1:23:02 6:55 average per mile
10:00 am) 50's Sunny!
Not a very good run today. I just felt flat. Maybe feeling the track
workout from yesterday. Tried to pick up the pace last 4 miles but
was still much slower than I would have liked.

Colorado College Track Mile Repeats

10.5 Miles Total
2 mile w/u
4 x 200's with 200 recovery 40-45 seconds
5 x 1600's 5:38 - 5:47 with 400 jog in between
I ran these by feel only. Never looked at watch until each mile
was completed.
1.5 mile c/d
Good workout about what I expected to run the mile repeats in.
Only disappointing thing is I didn't get faster on each one.

B/st5/24

Garden of the Gods

9.5 Miles 1:07:23 7:06 average per mile
8:45 am) mid 60's warm!
Okay run still a bit sore from Friday. Glad I ran early today
it's super windy outside. We had a wind gust of 87 mph.
Track tomorrow!

B/a11/273

Pueblo Front Range Trail

20 Miles 2:11:14 6:34 average per mile
8:00 am)60's sunny 4700 ft.
Specific run endurance. This is how it was structured. First 3
miles easy. Then 8 miles of 10 x 3:00 at 6:00 pace 10 x 3:00 at
7:00 pace or under. 4 Miles relaxed. Last 5 miles was to be
progression.
I ran well today but last 5 miles struggled with the progression
part. I didn't really get faster except last mile which still
was not what I wanted. My goal was to run last mile at 6:00 or
better I was 6:09. I can't complain though this is the fastest
20 mile training run I have ever run. I'm getting excited about
Green Bay marathon May 15. I hope to improve a bit more yet
before the race but feel I'm close.
Mile/Pace
1/6:59
2/6:57
3/6:56
4/6:32
5/6:35
6/6:31
7/6:19
8/6:15
9/6:14
10/6:20
11/6:28
12/6:36
13/6:43
14/6:46
15/6:45
16/6:36
17/6:29
18/6:29
19/6:29
20/6:09

55.5 Miles for the week. Good week considering I had a cold.
B/a11/263