Treadmill

Friday 9/20/2013
8.04 miles 1:00
5:30 pm)
10:00 easy
2:00 @ 4% Incline @ 8.2 mph
8:00 @ 8.2 mph
Did the 2 minutes on 8 minutes off at 8.2 mph till I reached 1 hour.

b/a12/364

Treadmill

8.12 miles 57:00
7:30 pm)
7:00 warm up
20:00 tempo pace @ 9.8 mph @ 1% incline
5:00 recovery walking
20:00 tempo pace @ 9.8 mph @ 1 incline
5:00 cool down

Last hard workout before next Saturday's race.

Ute Valley Park

45:00 4.81 miles 9:22 average per mile
4:30 pm) Sunny 80 degrees
Finally the sun came out today. Sure felt nice after all the rain we had.
Easy run today and all felt good.
Getting excited for UROC 100k. Starting to think about it a lot more lately.

nb/1210/

Treadmill 15%

9/16/13
2.57 miles 35:00
15% Incline @ 4.0 - 4.6 mph.

Ute Valley Park

3.76 miles
Easy run with Bethany today. Recovery run from yesterday's long run.
I'm officially in taper mode. Less than 2 weeks till race day.

Ute Pass, Longs Ranch Road, Bob's Road, Barr Trail, Intemann and Red Mountain

Barr Trail

Longs Ranch Road

Ute Pass Trail

17.81 miles 3:00:04 10:07 average per mile
4787 feet elevation gain
Last long run before UROC in 2 weeks. Trails were kind of in rough shape today with all
the rain we have had past few days. On Barr trail a boulder rolled down on the trail
completely blocking it. Many areas washed out making for tough footing.
Hip felt better today.

pi/153

Hill Repeats

6.75 miles 1:05:14
4:45 pm) 60's rain
15:00 warm up
I ran up the hill by Pinon Valley Park for 2:00. Then I rested for :30. Ran back down hill
moderately hard. Rested for 2:00. I did this 8 times. Was supposed to do 10 but after 8
had enough and rain was starting to really come down.
The down I was suppose to run hard. The hip is still not 100% so ran as hard as it would
let me. I ran the ups hard as it didn't really bug the hip. Rest was only 2:00 instead
of the 3:00 due to the weather and me wanting to get this workout in. Last 2 I even
went with less than 2:00 rest as rain picked up.
Very hard workout!

b/a12/356