Eagle Peak

3.65 miles 1:17:03
min. elevation 7268 max. elevation 9277
3:15 pm) cold 40 snow flurries!
Been wanting to do this for weeks finally had time for it. The trail is on
the Air Force Academy grounds. I work very close to this trail so very
handy. Not really runnable but a good hike. The down was so steep I had a
hard time walking spots. Might need more grippy shoes if I do this again.

Treadmill hill work and speedwork

5.5 miles 40:00
5 minute warmup
2:00 @ 5% Incline @ 8.0 mph.
2:00 @ 1% Incline @ 8.0 mph.
2:00 @ 1% Incline @ 10.0 mph.
Repeated this until I hit 40 minutes.
This was a good workout I like getting some speed and hill work
in the same workout. This workout was totally winged. I planned
on running outside but decided last minute just to stay inside
and run on the mill.

Bear Creek Park

10/13/2013
5.50 miles
Scouted out the course with B for Fall Series II. Will be racing this course
on Sunday. The course will be finalized on Saturday and marked.

pi/180

Pikes Peak Greenway

10/11/2013
5 miles 35:03 7:00 average per mile
3:45 pm) cool and light drizzle
1 mile warm up
2 mile hard effort 6:07, 6:09
2 mile cool down.
Introduced some speed work back into my training. I don't have great speed as of now.
The 2 miles of it just about killed me. I will need to work on this as I want to get
faster. I'm not training for a ultra any more so I will shift my focus. My next key
race will be March 2014. It's a marathon but I will need speed if I'm finally going
to break 2:40.


b/a12/370

Ute Valley Park

10/8/13
6.10 miles 8:47 average per mile
Keeping the runs easy this week. Recovering good from the race but legs still
feel heavy. No soreness!
Next week look to get back at it a little bit more. I have fall series II next
Sunday. Hoping my legs will be back by then.

pi/85

Ute Valley Park

Sunday 12/6/13
3.85 miles 30:00 7:48 average per mile

nb/1210/152

Ute Valley Park

5.81 miles 55:31 9:33 average per mile
11:30 am) 50 degrees sunny
Only second run since the race 1 week ago. Taking it easy this week and
listening to my body. Will take it easy this next week as well. Hopefully
after that can start doing a bit more.
Went back to work on Thursday. Only missed 2 days of work due to the
shutdown, even though the shutdown is still on going. I work for Goodwill
and we have a government contract that apparently is still funded for now.

pi/174