Manitou Incline & Barr Trail

7.75 Miles
1 Mile Incline 25:09 Best time for 2011.
6.75 Miles Barr Trail 55:24 8:13 average per mile
5:08 am) 60's Warm! Yes that is correct 5:00 am!

Met up with Fred B. & Mike E. this morning. Earliest I have ever
been on the incline. It was nice it was still kind of dark but
you could see the ties just fine. A few others on the Incline
but lots less than when I usually go. Was nice to find plenty
of parking as well. So the 3 of us started at different times
based on our previous times. Mike started about 3 minutes in
front of me then I went off and finally Fred started about a
minute and a half behind me. This works out nice so we all finish
about the same time. It also give you a target to try to catch.
I never caught Mike and Fred passed me at the false summit or
around there. Mike finished at 27:50 no PR for him and Fred
finished at 23:20 no PR for him either. Still good times though.
Fred amazes me he is in his late 50's has a foot problem and
still rocks out these amazing times. Mike is also doing great
he has had many PR's already this year and keeps improving.

When we finished the incline Mike & Fred headed back down
and I continued up Barr Trail for a couple more miles. I had
my first fall of the year. I was coming down Barr trail and
saw another hiker coming up the trail. I took my eyes off the
trail to look down the trail at this hiker and in doing so was
not paying attention to the trail. Well my foot caught a root
and I went flying! I went face first. Luckily no big rocks hit
me. I did get some scratches and bruised my elbow. I was lucky!
I was near no name creek at the time so I went and rinsed off
at the creek. I was glad the creek was so close by. Rest of
the run I was very careful and had no further incidents.
I'm kind of glad it happened. It reminded me to always pay
attention to the trail or it will take you down literally!

Signed up for the Bear Chase 50k today! I did this race last
year and enjoyed it very much. I took 2nd place and I'm
shooting for 1st this year. I would like to break 4 hours.
I was like 4:17 last year. This year I'm in better shape
and I'm better at altitude so that should make a big difference.


B/TB/92

Barr Trail

17 Miles 2:42:55 9:35 average per mile
Elevation Gain: 4,660 ft
Elevation Loss: 4,655 ft
Min Elevation: 6,295 ft
Max Elevation: 10,809 ft
6:30 am) upper 50's Sunny!
Took yesterday off so I would be as fresh as possible for this
run. I knew I would need all the energy I had to do this run.
Running up Barr trail has to be one of the hardest runs in the
country.
I started at Memorial Park in Manitou Springs. I ran up Barr
trail to the Bottomless Pit sign 8.5 miles. I made it to the
half way point at 1:39 and change. I felt good but not great
for the climb. I felt better after the W's. Coming down felt
good but legs were a bit fatigued. Overall very happy with
this run. I am making progress.

B/TB/84

Old Colorado City

5 Miles 35:12 7:02 average per mile
9:30 am) 70's Sunny!
Kept is short today. Will do my long run Tuesday. I'm thinking
17 miles on Barr Trail. Will be my longest run on it other
than the 2 marathons I have done on it.

B/a11r/189

Manitou Incline & Barr Trail

7 Miles Total
1 Mile Incline 25:37
6 Miles Barr Trail 1.4 Miles up 4.6 Miles down
46:38 7:46 average per mile
8:45 am) 60's Sunny!
22 seconds faster on the incline than last time. I'm one minute
off my best time. I think I will be there soon.
Felt pretty good today. Lots of people out today on the Incline
and Barr Trail. Was kind of a pain coming down Barr Trail so
many people to try to get around. I need to go earlier next time
and not on the weekend.

Barr Trail

8 Miles 1:20:13 10:01 average per mile
Elevation Gain: 2,573 ft
Elevation Loss: 2,557 ft
Min Elevation: 6,340 ft
Max Elevation: 8,896 ft
8:45 am) mid 60's Sunny!
Bad run today. I had no energy going up. I walked much more
than the last couple of times. I planned on doing 12 miles
today but just didn't have the energy to do that. I think my
run yesterday took more out of me than I realized. Still a
good day of training. Not all runs will be good ones and
sometimes I need to be reminded of this.

B/TB/67

Waldo Canyon

7 Miles 56:23 8:03 average per mile
Elevation Gain: 1,649 ft
Elevation Loss: 1,659 ft
Min Elevation: 7,041 ft
Max Elevation: 8,158 ft
10:45 am) 70's Sunny!
Good run was able to really push it. This was my best time to date.
Only 10 seconds but still a new PR.

Pikes Peak Greenway

5 Miles 35:00 7:00 average per mile
12:30 PM) Mid 70'S Sunny!
Easy run today and flat.
B/a11r/189

Ruxton-UPT-LRR

8 Miles 1:08:18 8:32 average per mile
Elevation Gain: 2,006 ft
Elevation Loss: 2,005 ft
Min Elevation: 6,341 ft
Max Elevation: 7,607 ft
1:20 pm) 70's Sunny!
Second run on the day. Felt pretty good pushed it hard.
B/a11/358

Bear Creek Park

7.3 Miles 1:03:56 8:45 average per mile
Elevation Gain: 1,247 ft
Elevation Loss: 1,253 ft
Min Elevation: 6,156 ft
Max Elevation: 7,094 ft
6:00 am) 50's Sunny!
Ran with the sunrise striders group. Didn't feel great today.
Right of the bat my breathing was very labored. It settled
down after about 15 minutes and run went ok. I have been very
tired this week. I have taking two days off in the previous
3 days. I never do that but maybe running more vertical lately
is catching up with me not sure.

B/TB/59

Manitou Incline & Barr Trail

7.62 Miles
1 Mile Incline 25:59
6.62 Miles Barr Trail 2 Miles Up 4.62 Miles Down 53:11
Felt a bit better on the incline this time. Minute faster
than last time. Ran the down on Barr Trail as fast as I
could felt like pushing it.

Barr Trail

14 Miles 2:08:56 9:12 average per mile
Elevation Gain: 3,909 ft
Elevation Loss: 3,899 ft
Min Elevation: 6,345 ft
Max Elevation: 10,141 ft
9:15 am) 70's Sunny!
Started at the bottom of Ruxton Ave. went up 7 miles just before
Barr Camp. I turned around and headed down another 7 miles for
a total of 14 on the day.
Lots of hikers on the trail today adds to the challenge coming
down.
Felt pretty good most of the run. Ran when I could and walked
when I couldn't. I would say I ran at least 80% of the time going
up.

B/TB/51

Manitou Blvd.

4.5 Miles 32:47 7:17 average per mile
11:00 am) 80 degrees sunny & very warm
Short run today and glad it was. The sun was getting very warm.
I had no energy today. Tomorrow will be my long hard run. Only
14 miles but 7 miles of it will be up Barr Trail.

B/a11r/184

Manitou Incline & Barr Trail

8 Miles Total
1 Mile Incline 27:02
7 Miles Barr Trail 2 miles up 5 down 56:46
12:15 pm) warm upper 70's to low 80's Sunny!
Slower than usual on the incline. Worked 10 hours today and it
was warm so I'm sure that's why.
Really felt the heat the last few miles coming down Barr Trail.
Body is not adjusted to the heat yet.

B/TB/37

Pikes Peak Greenway

10 Miles 1:09:57 7:00 average per mile
145 HR average 154 Max
12:50 pm) 70's Sunny!
HR was running a bit high today. I believe it's due to fatigue
from the past 2 runs and the warmer temps today. Legs felt
pretty sluggish first couple miles loosened up last 5 miles.
Overall feeling very good this week.

B/a11r/179

Barr Trail

12 Miles 1:52:37 9:22 average per mile
Elevation Gain: 3,305 ft
Elevation Loss: 3,306 ft
Min Elevation: 6,356 ft
Max Elevation: 9,604 ft
9:40 am) 50's Sunny!
Felt very good this morning. Not sore like I expected so I figured
I would get some miles in today. I was pretty slow on the first
2 uphill miles but then got to feeling good and pushed it pretty
hard. Don't get me wrong I'm not killing it or nothing but I do
more running than hiking. I think I will get stronger each week
I do this run. I plan on doing this again Friday and going 14 miles.
Next race Barr Trail Mountain Race July 17.

B/TB/29

Garden of the Gods 10 Mile Race

10 Miles 1:04:02 6:22 average per mile
19th Overall out of 1564 4th Master
Summary 01:04:04 10.06 06:22
1 6:02
2 6:43
3 6:32
4 6:15
5 6:37
6 6:18
7 6:29
8 6:18
9 6:21
10 6:05
11 00:19 0.06 05:34
Elevation Gain: 1,091 ft
Elevation Loss: 1,079 ft
Min Elevation: 6,221 ft
Max Elevation: 6,541 ft
7:00 am) low 50's Sunny Perfect!
Good race I ran about what I thought I would. My goal was 1:03 to
1:05 range so right in the middle.
I felt pretty good after mile 3. First few miles always seam to be
hard for me until I get my breathing under control. I felt bad on
the hills but I guess not too bad whenever I would gain on another
runner it would be because of a hill. I passed several runners in
the last 2 miles of the race. The second place female and I fought
it out to the end when I finally passed her with less than 1/4 mile
to go. First master was about 2 minutes faster than me.
So I have some work to do for next year if I want to be top master.
Overall a great experience and look forward to running it next year.

Old Colorado City

3 Miles 21:00
11:30 am)
Short run today. I want to be as fresh as possible for tomorrow's
10 mile race. Not feeling great but hoping I will feel good tomorrow.

6 Miles 41:41 6:57 average per mile
12:55 pm) low 70's Sunny!
Quads are sore today from running down Barr trail yesterday.
I need to toughen them up for Pikes. I only ran 5 miles
down Barr trail on race day it will be 13 miles of downhill
running. So needless to say I will be doing longer runs
on Barr trail in the weeks to come.

B/a11r/169

Barr Trail

10 Miles 1:35:13 9:30 average per mile
Elevation Gain: 3,053 ft
Elevation Loss: 3,024 ft
Min Elevation: 6,339 ft
Max Elevation: 9,380 ft
Struggled on the 5 miles going up. I had to power walk more
than I wanted to. Going down felt good and was running around
7 minute miles.

B/TB/17

Garden of the Gods

7 Miles 47:21 6:46 average per mile
12:15 pm) upper 70's warm but no humidity to speak of 7% only!
Back in Wisconsin it's in the 90's with high humidity. I think
I like this much better!
Ran 7 of the 10 mile Garden of the Gods course. It's a hard
course and the hills are killer. I plan on racing Sunday unless
I don't get the day off from work. My goal will be to run around
6:15 pace.

B/a11r/163

Treadmill

Monday
Off. Very tired from work. Last 3 days have been very hard.
Sunday
2.49 Miles 30:00
15% Incline
Very hard workout. I almost felt sick at the end.
Saturday
1:00 Elliptical + weights and abs
Taking in a bit easy this week with a race on Sunday.
Garden of the Gods 10 miler.

Waldo Canyon & LRR

10 Miles Total Elevation Gain 2,461 ft.
7 Miles 56:33 Waldo Canyon
Elevation Gain: 1,491 ft
Elevation Loss: 1,473 ft
Min Elevation: 7,035 ft
Max Elevation: 8,135 ft
Fastest I have ever run this. Previous best was 56:58 Dec. 15
2010. 25 second improvement. I ran this 13 days ago in 1:00:38.
I felt great today and my climbing was the best ever.
3 Miles 25:32 (LRR)Longs Ranch Road
Elevation Gain: 970 ft
Elevation Loss: 939 ft
Min Elevation: 7,036 ft
Max Elevation: 7,948 ft
After I ran Waldo I went accross the highway (24) and ran up
Longs Ranch Road. I went up 1.5 miles before running back down.
This was a tough climb but I kept a slow steady run going the
entire way up.
Overall another great day of training.
New shoes today. Brooks Trail Blade. So far I'm liking them
very much.

B/TB/10

Garden of the Gods Trails

5.50 Miles
Elevation Gain: 959 ft
Elevation Loss: 972 ft
Min Elevation: 6,242 ft
Max Elevation: 6,590 ft
6:00 am) 50's
Did 12 30 second hill repeats on the trails at Garden of the Gods.
I felt pretty good on these other than my breathing was very
labored. Good training day!

B/a11/350

Leadville, Colorado

12 Miles 1:29:19 7:26 average per mile
6:45 am) Was actually warm. wore short sleeve & shorts
Elevation Gain: 1,043 ft
Elevation Loss: 1,049 ft
Min Elevation: 9,896 ft
Max Elevation: 10,631 ft
HR average 134 Max HR 146
Did the entire Mineral Belt Trail loop. It's 11.6 miles I did
a bit extra to get 12. First 5 miles was hard not only the
altitude but it seemed to be slightly uphill. I had to stop
a few times just to catch my breath. I wore my HR monitor
since I was curious what it would be at 10,000 + ft. I was
surprised how low it was. Even though my breathing was like
I was doing a sprint my HR was very low.

B/a11r/156

Leadville, Colorado

5/31/2011
5 Miles 36:25 7:17 average per mile
Elevation Gain: 348 ft
Elevation Loss: 343 ft
Min Elevation: 9,894 ft
Max Elevation: 10,212 ft
3:30 PM) 50's
Mineral Belt Trail
Went 2.5 miles out then back. Altitude was tough at first.
Had a couple days off from work so decided to drive to Leadville.
First time visiting I really enjoyed it. Would not want to live
there in the winter though.

Garden of the Gods Trails

7.78 Miles 1:04:04 8:14 average per mile
Elevation Gain: 956 ft
Elevation Loss: 947 ft
Min Elevation: 6,241 ft
Max Elevation: 6,597 ft
6:00 am)
Ran with the training group. We did 3 10 minute tempos with 5
minute recoveries. I had a hard time keeping up with the
leaders. Not used to running these trails.

B/a11r/144