4.15 Miles 30:07 7:16 average per mile
10:40 am) 40's
Long run tomorrow so just 4 miles today.

B/a10/526

Pikes Peak Greenway Progression Run

8.35 Miles 54:59 6:35 average per mile
12:45 pm) 40's sunny & breezy
Feeling better today but not great. I thought about not running
today. As the morning went on felt better so decided to give it a
try. I did pretty good considering. I did however cut workout short.
It was supposed to be 10 miles total and at 8 I decided that was
enough plus the last 2 were supposed to be at 5:50 pace per mile.
I struggled to hit 6:20 mile 7 & 8 so wouldn't have happened anyway.
Mile 1 & 2 warm up
Mile 3 6:24 goal 6:30
Mile 4 6:31 goal 6:30
Mile 5 6:30 goal 6:30
Mile 6 6:07 goal 6:10
Mile 7 6:21 goal 6:10
Mile 8 6:20 goal 6:10
Mile 9 0:00 goal 5:50
Mile 10 0:00 goal 5:50

B/st5/13

Pikes Peak Greenway

8 Miles 57:11 7:09 average per mile
2:15 pm) 40's
Definitely have a cold now. Didn't want to run today but
sometimes you got to toughen up. I actually felt okay during
the run other than feeling very weak. I still managed to do
8 x 30 second strides as coach requested. Tomorrow is a
progression run not sure if I will be able to do it.

B/a11/243

Barr Trail

8 Miles 2+ hours counting a few stops.
Hiked/Ran up and down Barr trail with a friend of mine from Green
Bay. Was not my planned run but still more time on my feet than a
normal 8 miler. No second run this afternoon. Need rest! I feel
pretty weak and coming down with a cold. Plus have to work tonight
as well. Hope I feel better soon. I knew this cold was coming days
ago but thought I could prevent it. First cold in a long time!
Enjoyed being back on Barr trail it's such a awesome trail! My
friend had a lot of fun. I think he wants to come back and do Pikes
Peak Marathon someday.

17th St. Hill Repeats

7 Miles 52:15 7:27 average per mile
9:00 am) upper 30's Sunny
2 Mile warm up
4 x 20" strides
6 x 2:00 uphill repeats
2:30 - 2:50 recovery jog after each one
Felt good today. No soreness from Thursday's long run.
Was a bit sluggish during the warm up. Once I started the
repeats I was strong.

B/Launch/302

Pueblo Front Range Trail

19 Miles 2:06:56 6:40 average per mile
147 HR average 163 max HR
9:20 am) 30's to 40's sunny
Drove down to Pueblo today to do this long run. Elevation was
around 4700 ft compared to my normal of 6,000 to 6,700 ft.
Not really motivated on the way down. My throat has been sore
the last couple days and when I woke up today it hurt to swallow.
Turned out not to be a problem on the run. So coach has me
running a pretty tough 19 miler today. First 9 was just running
at a steady pace and to keep HR under 145. Then he had me to
pick up the pace for the last 10 miles. Below is my splits
I'm pretty happy with how the run went.
Mile-Pace-HR
1 -7:19- 135? monitor acted up first mile
2- 7:10- 140
3- 7:02- 139
4- 7:01- 141
5- 6:54- 140
6- 6:59- 142
7- 7:00- 142
8- 6:59- 143
9- 6:54- 143
10- 6:42- 148 this was a up hill mile
11- 6:40- 150 also up hill
12- 6:22- 149 down hill
13- 6:22- 151 down hill
14- 6:17- 154
15- 6:12- 154
16- 6:18- 156
17- 6:13- 157
18- 6:12- 159
19- 6:11- 160 max hr 163

51 miles for the week. Taking tomorrow off. Miles was down but
the quality was up! Three good workouts this week. Tempo on
Sunday. Track on Tuesday. Long run today.

B/a11/235

Wednesday Run Colorado Springs

4 Miles 29:54 7:28 average per mile
12:15 am)
Recovery Run. Just took it easy in prep for my long run Thursday.
Legs are a bit sore from the track work out yesterday. Also feeling
pretty tired and my throat has been sore.

B/a10/522

Colorado College Track

8 Miles
9:00 am) 40's Sunny & Windy
3 Mile warm up
4 x 100 meters strides
4 x 1 mile repeats
5:52,5:45, 5:45, 5:45
2-3 minute recovery in between
half mile cool down
Good workout today. Was pretty hard. I can't remember ever
doing mile repeats. I have done 800's before. Still new to
the track but think it's helping.

Manitou Incline & Barr Trail

4 Miles
11:15 am) warm & windy
Incline 26:01. First time doing this since Christmas. My best time
is 24:36 December 4, 2010. I struggled on the steep sections
today but this was to be expected for not doing it in 3 months.
Lots of people on the incline today. Spring breakers for sure!

Pikes Peak Greenway

10 Miles 1:04:33 6:27 average per mile
9:15 am) sunny 50's
2 mile warm up
Then 2 miles at 6:30 pace.
Then 6 miles by 100% feel. Did not look at watch at all during this.
6:09,6:19,6:20,6:18,6:13,6:13
Pretty happy with this. Should improve more as I'm doing more
speed work now. Track on Tuesday and long on Thursday.
3 quality workouts this week.

B/a11/216

Northeast Colorado Springs

6 Miles 44:04 7:20 average per mile
12:00 pm) upper 50's
Met up with Randy at his house. I met Randy through Brooks
fanatics club last week and we got together today for the first
time. Today was his easy day. I was happy to run his easy pace.
It felt hard to me especially the first 2.25 miles as it climbs
steadily and at a starting altitude of 6700 ft. Randy is a very
good runner! He has run a 1:11 half marathon and ran a 2:46
marathon without training for it. He thinks with proper training
he can do sub 2:30 marathon no problem.

B/a11/206

Santa Fe Trail & Pikes Peak Greenway

20 Miles 2:28:45 7:26 average per mile
140 HR average
8:20 am) 50's
Today was a tough one. I had a hard time keeping HR from
elevating. Goal was under 135 first 1:30 then up to 145 rest
of the run. I kept it close but went over a bit. I felt tired
from the week of training. Until this week I feel I have
absorbed all the workouts very good. I guess fatigue builds
over time and it showed up this week. Plus at altitude you
don't recover as fast from fatigue.
69.5 Miles for the week. Not bad for 6 days!
I'm taking tomorrow off.

B/a11/200

Pikes Peak Marathon

Today was a good day! I signed up for Pikes Peak Marathon. I
signed up right at 1:00 pm mountain time when it opened. I got
in no problem. This will be my third time running it 2008, 2010,
2011. My previous 2 attempts were okay but both had
disappointing descents. My ascents were good for a flat lander
from Wisconsin but each time had trouble on the way down. 2008
I had blisters on the bottom of my feet that became so painful
I couldn't hardly run. Then last year after having a good climb
3:08 at the top I struggled on the way down. I think it was a
combination of altitude sickness and dehydration. So this year
I have a big advantage a full year will be under my belt of
living at altitude. That's going to be huge. Plus I want to
practice more downhill running since that's been my thorn in my
side. Goal is probably the same as last year that I didn't achieve
5:00 or under.

Today 2 Runs
9:15 am) 40's
7 Miles 40:57 6:49 average per mile
Like yesterday legs still feel tired and heavy. Felt better as the
run progressed.
B/a11/180

2:30 pm) 70's WARM!!!
5 Miles 35:07 7:01 average per mile
Okay run tired! Warm weather not used to it yet.
B/a10/518

Waldo Canyon

7 Miles 1:01:18
11:30 am) 40's
Legs didn't want to move today at first. This run is pretty hard
especially the first 3 miles. I had to walk several times mile
2-3. I think yesterdays track workout caught up to me.

40 Years Young!

Colorado College Track
9.5 Miles total
10:50 am) 40's
What to do for my birthday how about a track workout to feel like
I'm fifteen again. Well I kinda still feel like a kid. I surely
don't feel my age of 40. I'm not sad to turn 40 I'm actually a bit
excited about it. I look at it as a new opportunity for me in my
life.
Today I did 10-200's and 5-400's. It went well. I wore my new
Brooks ST5 Racer shoes and they made me feel fast.
After the track workout I treated myself to a not so healthy lunch
at a local dinner here in the Springs. It's called King's Chef.
They have been around since 1956! I ordered the half pound
Angus cheese burger. It was awesome! I also got fries and my
favorite Dr Pepper.

Brooks/ST5/10

Pikes Peak Greenway & Cascade

9 Miles 1:02:58 7:00 average per mile
140 HR average
10:20 am) 40's Breezy
Not a great run felt very tired! Maybe because I'm old! I turn 40
tomorrow.

B/Launch/295

2 Runs 12 Miles

6 Miles 40:57 6:49 average per mile
9:15 am) 40 sunny
Felt pretty good. Not sore at all from Thursday's long run.

B/a11/173

6 Miles 43:49 7:18 average per mile
3:20 pm) upper 50 partly sunny
135 HR average
Didn't feel as good as this morning. Took it easy.

B/a10/513

Santa Fe Trail & Pikes Peak Greenway

20 Miles 2:16:42 6:50 average per mile
9:30 am) 40-50's Sunny!
This was a tough workout and I knew it would be. It was a 20
miler like I have never run before. My normal 20 miler would
be either a steady pace through out or maybe a progression
run. Coach had me do easy then fast segments through out the
run. It went like this.
Mile/Pace
1- 7:28 First 6 miles steady and relaxed
2- 7:09
3- 7:05
4- 7:09
5- 7:22
6- 7:14
7- 6:08 goal 6:10
8- 6:55 recovery
9- 6:21 goal was 12:20-12:30 for mile 9&10 I was off
10-6:18 (12:39)
11-7:02 recovery
12-6:21 goal was 12:20-12:30 for mile 12&13 I was off
13-6:26 (12:47)
14-7:04 recovery
15-6:18 goal 6:10
16-7:03 recovery
17-7:03 recovery
18-6:57 last 3 miles progression
19-6:41
20-6:35 last mile coach said to drain the tank at the end
and I did that. I almost was falling over at the end from
fatigue.
I'm very happy with this run! I didn't hit all the time goals
but I was pretty close and like I said this was totally different
from what I'm used to.
Day off tomorrow so 65 miles for the week.

b/a11/167

17th St. & Pikes Peak Avenue

5.5 Miles 37:35 6:50 average per mile
11:40 am) mid 40's Sunny!
Should have run this slower since tomorrow is a 20 mile hard run.
I felt good though and hamstring felt better after 3 days of it
acting up a bit. Tomorrow will be nice and warm and I'm happy
about that after kind of a cold week here.

b/a10/507

Pikes Peak Greenway & Sinton Trail

9 Miles 1:02:36 6:57 average per mile
144 HR average
12:30 pm) cold & windy
Had less than a inch of snow last night. It was all melted by the
time I ran. The wind was out of the north so I headed north to
start my run. I turned around at mile 4.5. Was a lot nicer on
the way back. Legs felt tired from yesterdays track workout and
my hamstring is still tight. Today was a progression run it was
not too hard to run faster as the run went on only because I had
the tail wind for the second half.

B/a11/147

Colorado College Track

8.5 Miles
4 Miles warm up 29:15
Ran at Colorado College track. I had to run on lane 6. They have
lanes 1-4 closed off. I used the staggered start to make up for this.
Started with 2 200's not sure on time. I later realized I was starting
in the wrong spot. Then it was time to start the real workout 8 x
400's with 400 recovery jog in between. Coach said to try to do these in 1:15 - 1:20. I have not done any track this year so my pacing was off on the first one. I was close on the rest.
1:23,1:18,1:17,1:21,1:19,1:18,1:18,1:14.
I was pretty happy with this workout. Considering I have done zero track this year. Also it was cold and my hamstring felt tight.

B/Launch/286

Sunday 2 Runs

4 Miles 29:15 7:19 average per mile
10:00 am) Treadmill

b/a10/505

6 Miles 41:10 6:51 average per mile
3:45 pm) 40's cloudy
Uintah & Mesa

b/a11/138

17th St & Pikes Peak Avenue

6 Miles 41:19 6:53 average per mile
7:45 am) cold 20's
138 HR average
Started out nice and easy as the run went on I felt better and
better and got to pushing the pace a bit. HR was higher than
I should have let it get towards the end. It felt real good
though.
I think for the first time I have used a pair of running shoes
for over 500 miles. I usually just stop using them around 400
or so.

B/a10/501

6 Miles 56:30 9:24 average per mile
1:25 pm) upper 30's chilly
Ute Valley Park
Trail run on some new trails. I got lost a few times but always
found my way around eventually. I have run here only once before
and it was a group run. These are some nice trails kind of rocky
in spots and some sand in others. Some good hills too. Pace was
slow but I walked a few times when lost.

Elliptical

30 Minutes on the elliptical
Nice easy workout on the elliptical today. Today is basically
just a recovery day. I had a pretty good week which included a
nice long run of 20 miles yesterday. I hit 60 miles for the week.
My training is coming around. I have only 71 days left before my
marathon. Still lots of time but it seams to be going fast.

Pikes Peak Greenway & Santa Fe Trail

20 Miles 2:19:46 6:59 average per mile
9:00 am) 50's Sunny
Glad to get 20 miles in today. It went pretty good but had a few
times when I felt very tired. At mile 13 I was ready to stop. This
also was my slowest mile 7:14. I pushed on and actually felt
better the last 3 miles. I picked up the pace for the last 3
6:55, 6:44 and 6:30. I drank more than normal today due to the
warm weather for March and also took gels at mile 5.5, 11 & 15.5.

b/a11/132

Waldo Canyon

7 Miles 58:10
143 HR average
11:30 am) 40's Sunny!
Have not run here since Jan. 19th. I have not done much trail
running lately. I have mostly been road running as I'm training
for a road marathon. I think I should try to still do 1-2 trail
runs a week as it offers me a change of pace and I think it's
helps my overall running. Today I didn't expect to run very
fast. To my surprise though I felt strong and ran my 5th fastest
time on this trail. I was only 1:13 of my best. I guess this is
a good sign that I have not lost all my trail fitness. After my
road marathon my focus will be on Pikes Peak marathon. Which
means lots of trail running and running Barr trail.

Pikes Peak Greenway

9 Miles 1:01:14 6:48 average per mile
11:00 am) upper 50's! Sunny!
Very nice day here in Colorado feels like spring. Today was a
hard run. I was feeling good but last 2 miles hurt!
Miles 1-3 warm up
Miles 4-5 goal 7:00 pace actual 6:43, 6:55
Miles 6-7 goal 6:30 pace actual 6:30, 6:24
Miles 8-9 goal 6:00 pace actual 6:18, 6:15

I'm not very fast right now. Hopefully my speed improves over
the next several weeks. I think it will.

b/launch/277