Pikes Peak Greenway

45:00 5.73 miles 7:51 average per mile
Easy flat recovery run. Legs pretty tired from yesterday. Was good to get a shakeout run in.

b/a12/345

Long Run

6:05 33.40 miles 10:56 average per mile
Elevation gain 7304
6:00 am) warm and very humid
Ran with Justin for first 2:11. We ran UPT, LRR and down Barr trail.
Unfortunately Justin had a bad fall and banged up his knee. Otherwise
a good run and good company. Once back at Memorial Park I got my
supplies for the run ahead by myself. I thought I had enough hydration
but it was humid and I was drinking more than I planned on. I ended
up having to head back to the car sooner than planned. I ran out of
fluids at 5:15. I was able to get some water at a Subway in Manitou
Springs. At this point I was pretty dehydrated and knew I would have
to cut run a bit short. Plan was to get in 7 hours. Besides being
behind on hydration I just wasn't having a great run. I felt pretty
spent only 3 hours into the run. Lots of walking today.
From Memorial Park I ran back up Ruxton over to Intemann trail. I then
hit the Red Mountain trail and up to the top and back down. Back to
Intemann over to Section 16. I ran that loop and back on Intemann.
Down Ruxton and back to car at Memorial Park.

pi/114

Ute Valley Park

1:13:42 9.66 miles total
40:00 4.83 miles 8:18 average per mile
33:42 4.83 miles 6:59 average per mile
2 Loops at Ute Valley Park.
First loop ran at a moderate pace.
Second loop ran hard and stopped watch every 6 minutes and recovered
for a minute or two. Was happy to be over 6:00 faster on second loop.

nb1210/153

Minute on/off

8/27/13
4.68 miles 45:00
12% Incline
5:00 warm up
Minute on @ 6.5 mph running
Minute off @ 4.5 brisk walk
Did this for 30:00
10:00 cool down
Hard workout. Tried doing 7.0 mph but was a bit too hard. I only did the
first two at 7.0 before settling on 6.5. Was able to do last 2 at 7.0.

Blodgett trails

Sunday 8/25/13
11.03 miles 2:00:11 10:54 average per mile
8:00 am) sunny and warm!
Ran this with my friend Justin. Was a fun run on all new trails for me. Trails
were pretty steep and required me to hike most of it. I would say the trail
was as steep as 30% if not more in spots. Look forward to going back and run
more of them and would love to run this to the top. The trails became hard to
find just before we turned around. Hopefully I will be able to figure out the
trail system and do that soon.

Fartlek Run at Ute Valley Park

Thursday 8/22/13
7.07 miles 1:00:00 8:29 average per mile
10:00 warm up
6:00, 5:00, 3:00, 2:00 fartlek segments with easy jogging between
each one.
15:00 cool down

nb/1210/143

Culvert Trail

5.5 miles 43:00
4:30 pm) upper 80's HOT!
Easy flat recovery run. Legs really felt the DOMS at the start. Felt better
after 10 minutes. Finished with 4 15 second strides.

pi79