Red Rock Canyon

4 Miles 30:36 7:39 average per mile
11:45 am) 50's! Awesome weather!

Sunday 2 Runs

Pikes Peak Greenway
5 Miles 37:21 7:28 average per mile
9:25 am) 40's
133 HR average
Felt pretty tired on this run.

B/a10/495

Treadmill
4 Miles 31:08
2:15 pm)
Still tired. Did 6 x 30" strides at 6:00 pace.

B/Launch/268

Saturday 2 Runs

6 Miles 42:51 7:08 average per mile
Home to Mesa Springs Greenway
8:00) windy & warm 40's
Good run hamstring felt fine.

B/a10/490

5 Miles 41:27 8:17 average per mile
Red Rock Canyon
12:45 pm) windy & warm upper 40's
HR 139 average was pretty high on some of the climbs.
First trail run in a long time. Hamstring felt even better than
this morning. This was a good test as it was a hilly run. Found
some more new trails so I'm happy!

Pikes Peak Greenway

16 Miles 1:55:27 7:13 average per mile
10:00 am) cold light snow
My longest run in 3 weeks. Hamstring felt really good today. It
held up great I would even say almost perfect. I know it's not
100% as I still feel some soreness but it's getting close to
normal. The run went well other than 16 miles felt like a long
long run. I had a few spells where I felt out of gas.
Overall a nice week mileage wise 57.2 considering everything.
1 Day on the elliptical 5.1 miles

B/a11/112

Thursday Double

5 Miles 34:53 6:58 average per mile
10:00 am) 30's Sunny
Pikes Peak Greenway
Hamstring felt great. I didn't feel any soreness. I pushed the
pace a bit more on this run since I was able to run without
any discomfort.

B/a11/96

4 Miles 29:01 7:15 average per mile
140 HR average
3:30 pm)upper 30's Sunny
17th st & 30th st
Hamstring was a little sore on this run but not bad at all.

B/Launch/264

Elliptical

50:00 Elliptical 5.10 miles
Day off from running. Felt great on the elliptical. No soreness
at all in the hamstring. It feels much better than yesterday.
I hope to have a good run tomorrow.

New Santa Fe Trail

7 Miles 51:43 7:23 average per mile
11:15 am) 40's Sunny!
Ran on some new trails today through the Air Force Academy.
Hamstring felt sore from the start but never got any worse
during the run. Tried to pick up pace last 1.5 but I seem
to be not in the shape I was in.

b/a11/91

Pikes Peak Greenway

7 Miles 51:25 7:20 average per mile
142 HR average
11:30 am) upper 30's Sunny & Windy again!
Hamstring was okay today but felt more sore than yesterday. Not
sure why other than maybe sore from 10 miles yesterday or that I
didn't ice it before run. Anyway I think it's coming around and
it's just going to take some time.

b/a10/484

Pikes Peak Greenway

10 Miles 1:13:37 7:22 average
145 HR average
10:45 am) 40's Sunny & Windy!
Hamstring held up pretty good today for my longest run in over a
week. It's still sore but not getting and worse. My stride actually
felt better today than yesterday. Good signs! My pace is still
pretty slow and my HR is still running high. For this pace my
HR should be like 135. This will improve quickly once I'm fully back.

b/a11/84

8.22 Miles 1:00:10 7:19 average per mile
9:15 am) mid 40's Sunny, Nice!
143 HR average
Good to get outside and run again. I felt pretty good today.
Hamstring is about the same. I noticed today that my stride
is being affected by it though. I'm taking a shorter stride
than normal. Also my HR was high today especially for the
pace I was running. I'm sure it's due to my stride not being
right and making me work harder. Plus I lost some fitness
with hardly running last week. I ran like 19 miles compared
to 60-70 miles the past several weeks. Fitness will come
back I have time before my Marathon in May.

b/a11/74

Treadmill

7.23 Miles 1:00
10:00 am)
5:00 warm up elliptical
30:00 treadmill 131 HR average
20:00 treadmill 144 HR average
10:00 treadmill 155 HR average. Easy to get my HR up today with
how hot I was on the mill. No fan to cool me off.
5:00 cool down elliptical

So it's been a week since I strained my hamstring. It's been a up
and down week but think I'm on the road to recovery now. Last 2
days have been pretty good with only mild soreness in the area.

B/a10/477

Treadmill/Elliptical

1:02 Total
5 Minutes Elliptical warm up
5 Miles Treadmill 42:00
15:00 Elliptical
Hamstring felt better today. It was a bit sore on the treadmill
but not bad at all. It never got any worse as the run went on.
I started very easy at 6.0 and as the run went on speed up.
I finished at 8.2. Slower than normal but at least I was running.
So maybe I can at least do treadmill for a while until I get
back to 100%. Also I might be able to run outside but need to
stick to flat running no hills. Will just have to take it day by day.

B/Launch/259

Elliptical

1:00 5.91 Miles Elliptical
11:30 am
This was a pretty good workout and it did not aggravate the
hamstring. Tomorrow I'm going to try running on the treadmill.
If it causes pain then I will get back on the elliptical. I need to
do something to keep some of my fitness level until I get back to 100%.

17th St & 26th St

4 Miles 30:07
11:00 am) upper 50's NICE!!!
Well hamstring felt good at first but at 1.5 miles it started
to hurt again. I was able to run back home but it was sore.
Not sure what to do now. I think I might have to take off
some more days. If I run it will be shorter runs. What a
bummer I can't stand not running!

B/a11/65

Run around the neighborhood

3.25 Miles 26:58 8:18 average per mile
11:00 am) 40 degrees Sunny!
Today was a good day. I was a bit nervous before this run. Was not
sure if hamstring would hurt or not. It felt really good. I felt
only a small amount of soreness. I purposely ran slower than
normal and made sure not to go to far.
So I think I might be back. I will be careful the rest of the week
to make sure it does not get hurt again.

B/a11/61

Elliptical

30:00 Elliptical
Took off yesterday to give hamstring chance to heal. Today did
the elliptical for a half hour to test the hamstring a bit.
I had no pain at all. Of course this is not the same as running
but a good sign. I still feel a bit of soreness in the hamstring
occasionally. I might try a short easy run tomorrow so I know
where I'm at.

Pikes Peak Greenway n-s

10 Miles Run/Walk
10:45 am) 30's Sunny!
Today was supposed to be a 20 mile run. I got to mile 5.25 when
my feet slipped on some snow. I didn't think much about it. A few
seconds later my hamstring started to hurt. I still was not really
worried. I figured it would work it's self out. At mile 6.4 it
was really starting to hurt. I stopped and stretched for a bit and
tried running again but it was no better. I tried running a couple
more times but realized it wasn't getting better. I then decided
I would have to walk back to my car. My car was still 3.5 miles
away. It took forever to get back to my car. Not sure how bad it
is. It's pretty sore. I will take it easy for a few days and see
how it goes. Hoping it's not a big deal.

60 Miles for the week. Not a bad week but not great especially
after today.

B/a11/57

Red Rock Canyon Open Spaces

6.65 Miles 55:40 8:22 average per mile
11:20 am) mid 20's Sunny!

2 Runs 2/9/11

6 Miles 42:26 7:04 average per mile
11:45 am) teens sunny
Some new snow on Pikes Peak!
Easy run other than 4 X 20" strides
B/a10/469

4 Miles 29:45 7:27 average per mile
5:30 pm) Treadmill
B/Launch/254

Treadmill 400's

8 Miles not sure on time
1:00 pm)
Was cold and slippery outside so treadmill it was today.
I was suppose to do 6 400's and 4 200's on the track today
so I made due on the mill. I ran the 400's at 10.5 mph.
I did .25 recovery in between each one. I was going to do
the 200's but on the second set treadmill stopped working
got it to work again but didn't finish the 200's.
The 400's felt hard! I think they would have felt easier
on the track. I'm not a very good treadmill runner.

B/Launch/250

Red Rock Canyon Open Spaces

6 Miles 51:08 8:31 average per mile
2:00 pm) mid 30's Sunny!
Nice day today wont be the case tomorrow. Snow, wind and cold
is moving in. Tomorrow is supposed to be my first track workout
but looks like I will just run on the treadmill instead. Bummer!

nb/101/51

17 th St., Pikes Peak Ave.,

10 Miles 1:09:40 6:58 average per mile
10:15 am) mid 20's Sunny
Tired before the run even started. Didn't sleep much at all then
worked a hard 9.5 hours. Run called for some fast paced running.
I did 4 mile warm up then 2 miles a bit faster. Next 2 miles goal
was 6:00 miles. I didn't hit the first one 6:08 then 5:58. Last
2 miles was suppose to be at lactate threshold. I was to tired
to do that so just ran them at a slower pace to finish run.
Watching the Super Bowl! Go PACKERS!!!

B/a11/47

The New Santa Fe Trail

9.35 Miles 1:10 7:29 average per mile
10:20 am) upper 30's Partly Sunny
Decided to run somewhere different today so drove 15 miles north
and ran on the Santa Fe Trail. Pretty nice trail. It's basically
flat and all crushed gravel. It goes 18 miles each direction. I
will run it again for sure. I was surprised to run into snow
on the trail. Some spots had a couple inches of snow. Next time
I'm going to park near the Air Force Academy though the drive
will be about 8 miles instead of 15.
Body felt pretty good today. No real soreness from yesterday.
I ran by time today and not distance. Coach said run for 1:10
so that's what I did.
B/a10/463

Pikes Peak Greenway

17 Miles 1:56:06 6:50 average per mile
11:00 am) upper 30's Windy!
No HR data today as I didn't wear monitor. Coach said to leave
it at home and run by feel. Well I felt great today without it.
I was able to adjust accordingly by how I was feeling rather than
having my watch tell me how I felt. Running is probably 50%
mental or more and not worrying about where my HR numbers
were was a relief. I like the HR monitor as far as recovery days
to keep from over doing it, but on these long runs it's nice to
run by feel. After all this is how I race so I think it's how I
should train.

61 Miles for the week. Could have been a few more miles but with
the cold snap I adjusted a couple runs.

B/a11/37

Palmer Park

8 Miles 1:02:08 7:46 average per mile
135 HR average
12:00 pm) upper 20's Cloudy & Windy
Was warmer today but still felt pretty cold with the wind.
Drove to Palmer Park to run. I have only been there 2 times
before. I ran the roads today though and not the trails. This
is a nice place to do trail running. I will run the trails
this summer after my spring marathon. The run today was very
hilly. It seamed I was either going up or down not many flat
spots. My quads were a bit sore today. I guess it's from the
treadmill yesterday. I'm not usually sore after runs so I guess
the treadmill worked my legs a bit different than they are used
to.

B/a10/452

Wednesday 2/2/11 2 Runs

6 Miles 45:02
11:30 am) Treadmill
Was -8 outside so ran on the treadmill. I had not run on a
treadmill in about 6 months. I'm not really a fan of them
but was a nice alternative today. I felt the run was harder
than running outside. Maybe because I don't run on them much.
I might start running on them more as I feel I get a great
workout in. I was scheduled to do 9 miles but did not feel
like over doing it since I have not been doing treadmill runs.

B/Launch/242

Pikes Peak Greenway
4 Miles 29:56 7:28 average per mile
3:30 pm) 2 degrees Sunny & Very Cold!
Didn't want to run on the treadmill again so braved the
elements. Was very cold but stayed warm as I was dressed
for it. Warmer weather on the way 30's tomorrow 40's Friday.

B/a11/20