Monday 1/31/11 2 Runs

17th St & Pikes Peak Ave.
6 Miles 42:22 7:03 average per mile
135 HR average
10:40 am) 22 degrees, cloudy, flurries
Easy run with 6 X 40 second strides. I didn't run these very
fast.

B/a10/444

Uintah and Mesa Springs Greenway
4.6 Miles 33:58 7:22 average per mile
upper 130's HR
3:50 pm) COLD 10 degrees and Windy!
Probably the coldest run I have had since moving to Colorado.
Going to be even colder the next 2 days. Coach said to take
a rest day tomorrow that works out very good. Wednesday might
have to run on the treadmill. I hate the treadmill but might
be a nice option to avoid the cold.

B/Launch/236

Apt. to Garden of the Gods & back

9.5 Miles 1:08:30 7:12 average per mile
138 HR average
11:25 am) mid 30's Sunny!
Last warm day here for a few days. Tuesdays high is 2 degrees!
Not looking forward to the cold especially since it's been warm
here lately. Will be hard to get outside. Today I felt good but
tired didn't get much sleep last night. Legs feel good though.

B/a11/16

Woodland Park, Colorado

Centennial Trail 8200 ft - 8600 ft
6 Miles 43:54 7:19 average per mile
134 HR average
10:30 am) 40's Sunny!
Drove to Woodland Park today. First time I have been there. It's
really not that far from my apartment. It was only 17 miles each
way. Nice smaller town 7500 people. My run started at just under
8600 ft. I ran 3 miles on Centennial trail before turning around
and heading back. It was easy the first 3 miles as I went from
8600 to 8200. I realized I would have a much harder 3 miles going
back. It was harder for sure and my pace was much slower. Will
definitely go back. The trail I was on goes 7 miles each way so
I can get a nice 14 mile run in at higher altitude.

B/a11/6
New Brooks Adrenaline 11 shoes. Felt good so far.

Pikes Peak Greenway s-n

20 Miles 2:24:32 7:14 average per mile
147 HR average
10:40 am) upper 50's low 60's SUNNY & WARM!
HR was high today. I think the reason was the warmer
temperatures. The last time I had higher than normal HR was 2
weeks ago on my long run and it was warm that day as well. At
mile 12 today I felt like stopping probably from my heart working
harder than normal. I struggled for 8 more miles to make it 20. My
fastest mile was mile 20 only because I wanted this run to be done.
I ran 6:52 mile with a HR average of 158! I ran a 6:02 mile the
other day and my max was 157.
This run was both mentally and physically draining. Glad it's done!

B.a10/438

Pikes Peak Greenway n-s

6 Miles 44:04 7:20 average per mile
130 HR average
11:30 am) 40 degrees Sunny! Awesome Day!
Took it easy in preparation for my long run tomorrow.
B/a10/424

19th St, Mesa, Uintah

8 Miles 58:55 7:22 average per mile
8:30 am) low 30's cloudy, flurries
HR was in the upper 130's to low 140's
HR was higher today I think because the route I ran was hilly
and fatigue from yesterday. Friday will be my long run weather
is going to be nice high of 60!

B/Launch/231

2nd run
4 Miles 28:11 7:03 average per mile
2:00 pm) 40 degrees Sunny!
HR? Monitor keeps acting up put new battery in it. Seamed to work
last mile HR was 144 a bit higher than it should have been.

B/a10/418

Mesa Springs Greenway Trail

8 Miles 53:01 6:37 average per mile
1:15 pm) 40's cloudy
Mile/Pace/HR
1/7:05/120's? monitor was acting up, not sweating enough.
2/7:13/130
3/6:47/129
4/6:46/135
5/6:26/143
6/6:25/146
7/6:15/150
8/6:02/153 Max HR was 157
Workout called for 2 miles at 7:30, 2 miles 7:00, 2 miles
6:30, 2 miles at 6:10.
I ran them all but one a bit faster. I tried to hold back on
first 2 miles but was still way off.
Last 2 miles I really had to work hard! I felt like I was near
max especially last mile. I don't have much top end speed
right now.

B/a10/414
Have some new shoes coming in the mail. These are still good
but will not last much longer. Ordered the new adrenaline 11's.

Monday 1/24/11 2 Runs

Uintah & Mesa
6 Miles 43:10 7:10 average per mile
10:30 am) 20's Cold & Windy
B/a10/406

Gold Camp Rd & Bear Creek Rd
5 Miles 35:30 7:05 average per mile
3:30 pm) 30's chilly
6400 ft - 6675 ft
2.08 Mile loop ran it twice plus a out and back.
B/Launch/223

17 th St., Pikes Peak Ave., Uintah

7.05 Miles 50:46 7:12 average per mile
131 HR average
10:30 am) low 30's Sunny!
Easy run other than 6 X 40" strides. Couldn't get much speed on
these legs just didn't want to move. Last 2 strides was able to
get some speed going.

Red Rock Canyon Open Spaces

5 Miles 47:21 9:28 average per mile
10:15 am) mid 40's Sunny & Windy!
Recovery Run
Today was just a easy run on some nice trails. I took it easy and
took a bunch of pictures. No HR monitor today. Legs felt heavy
but not really sore.



nb/101/45

Pikes Peak Greenway

19 Miles 2:18:27 7:17 average per mile
11:30 am)low 40's Sunny! Windy!
Long run today. Ran 1.5 hours with HR under 135. After 1.5 hours
let HR drift up to 145. Felt pretty good but hard to run so long
with HR so low. Mile 17 fatigue set in. I struggled last 2 miles.
Glad it's done! Was windy today so that made it tough as well.

B/a10/400
400 miles on my shoes. Still holding up good. Think I can go 500.

Garden of the Gods

Thursday 1/20/2011
6 Miles 44:20 7:24 average per mile
130 HR average
3:00 pm) 20's Sunny
Nice run at the garden. This is always a great run it's so scenic.
I ran 3 miles then did 8 X 25" strides. Never pushed these too
hard. Just enough to get some quicker turnover. I felt a bit
tired today so kept it mellow.

B/Launch/218

Waldo Canyon

7 Miles 1:01:32
130 HR average
11:30 am) mid 30's Sunny!
Ran on the trails today. Going to get some snow tonight so figured
I should get a trail run in while they are almost snow free. Picture
of Pikes Peak above from today on my drive to Waldo Canyon.
Amazing views on this road. I also get great views of Pikes Peak
from the trail I ran today. I have to say this is probably my
favorite trail to run.

Pikes Peak Greenway n-s

8 Miles 56:36 7:04 average per mile
11:30 am) upper 40's Sunny! Very Nice Day!
3 Mile warm up. Then I did 10 X 15" strides with 45" recovery.
Last 2 miles took it easy and tried to keep HR under 135 was
kind of hard as HR was a bit high from the strides. I hit 142
as a high it was up a hill.
Lots of runners, bikers and walkers out today enjoying the
nice weather. Can't beat running in shorts in January.

B/Launch/212

Uintah & Pikes Peak Ave./ 17th St & Pikes Peak Ave

4 Mile 29:21 7:20 average per mile
3:40 pm) low 50's Sunny
B/a10/385

6 Miles 44:17 7:22 average per mile
133 average HR
9:30 am) 40's Rain & Windy!
Day started out sunny then I noticed it was getting cloudy. As I
was getting ready for run it started to rain. It moved in so fast
I was surprised by it. I was going to wait it out but then thought
to myself I should run in the rain. It might rain on race day so
better get used to it. So it rained for the first 4 miles then the
sun came back out strange weather.

B/Launch/204

Pikes Peak Greenway n-s

9 Miles 1:03:45 7:05 average per mile
12:10 pm) low 40's cloudy, chilly
NO HR data today. I was told to not use it today and go by feel.
Well it worked out good because I listened to what my body was
saying. It was saying don't push the pace. I definitely felt flat
today. I seam to feel the effects from the long run more 2 days
after than the day after.
How about them Packers!!! I very excited for them. Hopefully we
can beat the Bears next week and go back to the Super Bowl!

B/a10/381

17 th St., Pikes Peak Ave.,

4 Miles 29:03 7:15 average per mile
127 HR average
11:50 am) upper 40's
Recovery run. Tried to run slower than normal. Last mile was hard
to keep HR down even though it was a 7:35 mile. This mile is
mostly uphill so had to be careful not to push too hard. Last mile
was 132 HR average so not bad. Felt very good today I did not
notice any real soreness from yesterdays 17 miler.

B/Launch/200

Pueblo, Front Range Trail

17 Miles 1:58:31 6:58 average per mile
144 HR average
12:15 pm) 50's Sunny!
Drove south to Pueblo today. Wanted to run a bit lower altitude.
4650-4900 ft. versus 6,000 + ft. in Colorado Springs. I figured
my HR would be lower and pace would be faster but to my
surprise my HR ran higher and I ran slower. HR was 156 last 2
miles. This is pretty high compared to what it has been in the
springs. I did notice at 156 my breathing was not near as heavy
as 156 in the springs would be.

55.26 Miles for the week

B/a10/372

Waldo Canyon

7 Miles 1:04:39
133 HR average
12:00 pm) mid 40's Sunny! Beautiful Day!
Have not done any trail running lately and today was a great
day to hit the trails. The only bad thing was the trail was
pretty wet and slushy from the melting snow. My shoes became
pretty soaked by the time I finished. Tried to not push the
pace today as tomorrow is my long run. I think I will drive
to Pueblo tomorrow to do my long run. Will be nice and warm
tomorrow 50+ degrees! Is this January? I'm not used to this
being from Wisconsin.
Pictures above from today on my way to Waldo Canyon.

Mesa Springs Greenway Trail

8.26 Miles Total 54:09
12:10 pm) upper 20's Sunny!
5 Miles 34:03 6:48 average per mile 135 HR average
3.26 Miles 20:06 6:10 average per mile 145 HR average
20:00 minute tempo run today. Went pretty good. HR was
running pretty low but my breathing was heavy. I could not get
HR any higher at the end because I was so winded. If I can ever
get my breathing better I think I will be able to hit higher HR.
My max was around 175 in Wisconsin not sure I could get it that
high now. Today the highest I saw was 152. I did hit 159 last
week. I guess if I was doing shorter faster stuff maybe I could
get it up there. Today was a good run though my 5 mile warm up
felt really good.

B/a10/355

17 th St., Pikes Peak Ave., Uintah

9 Miles 1:04:27 7:09 average per mile
11:00 am)teens,sunny
136 HR average
Okay run still not feeling great. I think running on snow and the
cold air makes it harder to run therefore I don't feel as good.
HR again was higher than it should have been. It was 145 the last
mile. Was supposed to keep it under 135. Hope I feel better for
my long run on Friday. At least it will be warmer.

B/Launch/196

17 th St., Pikes Peak Ave., Uintah

7 Miles 51:18 7:19 average per mile
133 HR average
11:50 am) teens, sunny
We got a few inches of snow last night so roads were snow covered.
The were not that bad though. I had decent footing. I did not feel
very fresh on this run. Legs felt pretty heavy. I worked almost 10
hours last night on my feet so that had to be a factor. HR was a
bit high as well I just went with it. Never pushed the pace. Looks
like the cold will last 2 more days before a nice warm up. Almost
50 by Friday.

B/a10/346

Pikes Peak Greenway n-s

7 Miles 51:47 7:24 average per mile
129 HR average
9:00 am) 30 degrees cloudy
Worked till 8:00 am got home and started to get ready for run. I
normally wait longer before going out but snow was moving in.
Was good weather for the run snow started as I was finishing up.
Next 3 days will be frigid. Not looking forward to it.
Today's run was non eventful. Did not push pace at all. I did
not feel great anyway so good day to run easy.

B/Launch/187

Ellicott, Colorado

16 Miles 1:50:30 6:54 average per mile
10:50 am) mid to upper 40' sunny!
140 average HR
Drove to Ellicott, Co to do this run. I wanted to run some new
roads and plus it was pretty flat.
Mile/Pace/HR
1/6:57/125
2/6:48/130
3/6:46/134
4/6:42/137 slight down hill
5/6:43/139 slight down hill
6/6:59/142 slight up hill
7/7:00/143 slight up hill
8/7:01/142
9/7:00/143
10/6:58/145
Stopped at car got new water bottle and took a gel.
11/6:46/140
12/6:48/141
13/6:55/143
14/6:56/147 HR jumped up fatigue is setting in.
15/7:00/147
16/7:08/149 slowest mile and highest HR. Hit 152 as a high.

65.75 Miles for the week. My weeks are from Saturday to Friday now.

B/a10/339

Uintah & Pikes Peak Ave.

6 Miles 42:19 7:03 average per mile
11:15 am) 50 degrees Sunny! Awesome Day!
Recovery Run.
I probably ran a bit harder than I should have but finally felt
better after a few off/hard runs. My breathing was much better
today. I think the warm weather makes a difference.
I kept HR in the 135-140 range. Yesterday I struggled to get my
HR up today I struggled to keep it down. I wanted to run faster
but that would have defeated the purpose of this run. Tomorrow
is my long run for the week. Weather will be nice again so I'm
looking forward to it. Next week looks much colder. Well I guess
it is winter I just don't want it to feel like winter.

B/A10/323

Pikes Peak Greenway n-s

9.75 Miles 1:05:08 6:41 average per mile
11:20 am) 40's Sunny!
20 minute warm up
5 x 30 second strides w/minute recovery would get up to 150 HR
on these.
10 Minutes 6:15 average pace 151 HR average
10 Minutes 6:19 average pace 155 HR average
10 Minutes 6:10 average pace 157 HR average max was 159
3 Minute cool down
This was very hard workout! I would say a 9 out of 10.

B/Launch/180

Uintah & Pikes Peak Av.

6 Miles 43:25 7:14 average per mile
8:00 am) 10 degrees Cold!
Still not feeling very good. Breathing was labored again
especially early in the run. Not sure why. Maybe the cold air?
HR monitor was acting up again plus I need to tighten it. Kept
sliding down very annoying. HR was getting pretty high towards
the end of the run. Not sure if that is good or not but higher
than yesterday. Did 4 x 20 second strides in last 2 miles
Mile/Pace/HR
1/7:51/?
2/7:32/?
3/7:18/136
4/6:49/140
5/7:09/155
6/6:44/158

B/Launch/170

Same run as morning run.
6 Miles 43:25 6:48 average per mile
2:00 pm) low 40's Sunny
Much warmer run. I also felt better however had to push pretty
hard to get HR into 140's. I felt pretty tired when down.
Mile/Pace/HR
1/7:00/?
2/6:56/136
3/6:53/140
4/6:37/141
5/6:51/146
6/6:33/149

B/a10/317

Pikes Peak Greenway s-n

10 Miles 1:10:07 7:00 average per mile
139 HR average
11:45 am) mid 30's Sunny!
Didn't feel good today. I felt tired and breathing was labored.
Mile/Pace/HR
1/7:16/125?
2/6:59/128
3/6:51/133
4/6:57/136
5/7:10/141 snow covered sections
6/7:02/144
7/7:06/144
8/7:07/145
9/7:01/148
10/6:33/148

B/a10/311

Pikes Peak Greenway n-s

6 Miles 43:45 7:17 average per mile
138 HR average
10:50 am) mid 40's Sunny!
Mile/Pace/HR
1/7:40/129
2/7:29/134
3/7:27/138
4/6:57/141
4.5/(7:28)pace for half mile/142
Last 1.5 mile was 6 X 20 second strides with 1 minute or so
recovery in between them.
I went 30 seconds on the first one. Had problem because watch
goes back and forth between mile/split & HR screen and lost
track of the time. 30,21,23,25,20,21
Run was affected by footing once again. Trail was snow packed.
It's melting but will take another day or two to clear.

B/Launch/164

Uintah & Mesa

6 Miles 45:36 7:35 average per mile
10:20 am) COLD 15 degrees!
Wore HR monitor but it was acting up first mile or so. It doesn't
work good unless I get a sweat going. It was very cold today.
The coldest I have run in since living in Wisconsin. Roads were
snow covered and slippery making for a slower run.
I kept HR under 145 for this run.
Mile/Pace/HR/Grade
1/7:59/125? up & down
2/8:02/135? up
3/7:49/141 slightly up
4/7:15/140 slightly down
5/6:56/141 down
6/7:29/141 up & down

B/a10/301