Cross Training

30 Minutes Elliptical
15 Minutes Stationary Bike
Kind of sore today from my run on Barr Trail yesterday. Today
was a good workout and was kind to my joints. Nice recovery day.
Tomorrow will be easy as well and might take off completely as
I might race on Sunday a 10k.

Barr Trail

10 Miles 1:39:17 9:55 average per mile
11:40 am) 50's Sunny & Windy!
34:28 top of the w's
51:16 no name
1:01:22 turn around
37:55 down
Good run today not great as my legs felt pretty heavy. Wanted
to go further up but decided I better not so turned around at
5 miles. Trail was not too slippery but was kind of slushy
towards the lower parts. Once above no name much cooler and
the snow was not melting and was less packed down. Wore my
screw shoes and never really slipped at all. I can tell I
need a couple easy days now my body is tired.

Speedwork & Weights

4 Miles 31:55 Treadmill
Did 5 X 400's with around 2 minutes recovery in between.
11.5, 11.8, 12.0, 12.1, 12.3
Started at 11.5 this week and built up. Last week started
at 12.0 and had to go down. I did 4 last week and 5 this
week planned on 6 but 5 was plenty.
I did these at 0% incline. I would have gone 1 % if I'd
remembered. Last week I never went over 12.0 so was not
sure if that was the treadmills top speed or not.
Found out today that is goes way over 12. Treadmill goes
up to 14.0!!! This is awesome and I might have to do
some 200's next week and get it up to 12.5 or higher.
Don't think I can run anywhere near 14.0 but will be
fun to see how high I can go.
Finished workout with some upper and lower body weights.
Nothing crazy hard just enough to work the muscles.
Tomorrow looking to run Barr Trail. I'm excited for that
not sure how far I will go. I will play it by ear. Should
be a nice day.

Pikes Peak Greenway

9.5 Miles Total
8 Miles Tempo 49:24 6:10 average per mile
154 HR average 163 max
11:55 am) 40's Sunny! No wind!
Mile/pace/HR
1/6:12/144
2/6:14/148
3/6:10/153
4/6:20/157
5/6:02/154
6/6:12/159
7/6:12/159
8/5:58/161
This was one of the hardest runs I have ever done! I pushed hard
from the start. HR hit 163 in the last mile. I feel like that is
pretty close to the highest I can get it right now. I have seen
174 as my max a couple years ago so 163 is pretty close. Not
sure what happened on mile 4. I don't think I let up as my HR
went up even though my pace slowed 10 seconds. Was my slowest
mile but still not bad. Overall very happy with this workout
I'm showing some progress on the pace.

B/st5/101

Incline Club Run

8.16 Miles 1:26:39
8:25 am) 30's sunny
Worked till 7:50 am went straight home changed clothes drove to
Manitou. Parked my car and immediately started running the
group had already taken off. Today I ran on Ute Pass Trail to
Highway 24 & back. Very hard run in some deep snow. Plus when
you factor in 9 hard hours of work before the run it was
exhausting. Good training I guess. My pace looks terrible slow
for this run but believe me I was working hard.
Had a nice Christmas spent it with some friends and watched the
Packers win again!

Pikes Peak Greenway

5 Miles 38:11 7:37 average per mile
12:15 pm) 30's Sunny
130 HR average 143 max
Wore HR monitor again today. Was curious how it would be
running on a flatter surface. HR ran pretty low especially
first 2.5 miles was 125 or under. After my turn around I
noticed it almost immediately went to 133-135. Last miles
it hit 143 at the end. I ended with a uphill climb so was hard
to keep down. I'm liking wearing the HR monitor again I feel
it keeps me honest. On these so called easier days I need to
keep from pushing the pace.
Garmin was fine today it didn't act up at all so I'm relieved.

B/a11/137

Mesa Rd. - Flying J Ranch Rd

7.26 Miles 55:12 7:36 average per mile
137 HR average
12:35 pm) 30's Sunny
Wore my HR monitor today for the first time in months.
Was curious what kind of readings I would get. Today's
test was on a hilly road that I have never run on before.
My HR was up and down depending on the grade I was running.
Highest it got was 148 on two different occasions. I
purposely made sure not to go over 150. My Garmin died on
me just as I was finishing my run. I figured it was
because I didn't charge it but when I got home and
plugged it in it still had 32%. So kind of weird. Maybe
something to do with HR monitor?
Here is my stats for today. You can kind of tell when I
was running down hill and when I was going up.
Mile/Pace/HR
1/7:44/126
2/8:11/134
3/7:40/137
4/7:02/139
5/8:19/143
6/6:43/134
7/7:28/144
7.26/7:56/146

b/a11/132

Gym Workout

3 Miles Treadmill 22:30
3.2 Miles Elliptical 30:00
20 Minutes weights and core
Treadmill was 4 X 400's
First one was at 12.0 mph 1% incline
Second one was at 11.5 1%
Third one was at 11.7 1%
Last one was at 12.0 1%
First one killed me my legs weren't ready for that backed it off
on the second then felt better on the next two. I took around
2:00 minutes jogging between these.
Elliptical was a moderately hard effort for all 30 minutes HR
was pretty high the whole time 140's to 150's
Did some leg weights and finished with some ab work.
Two somewhat hard days in a row. Will now take 2 easy days
to recover.
Snowing like crazy here in the springs. At least 7" of new snow.
Biggest snow I have seen since moving here in 2010.
Love the treadmill on snowy days like this better than going out
and slipping around and risking an injury.

B/a11/124

2012 Race Schedule

Just listed my 2012 race schedule on the right. It's still likely
to change some but for the most part these are the races I will
do.

Pikes Peak Greenway & Stationary Bike

8 Miles 53:17 6:39 average per mile
12:25 pm) 30's partly sunny
.75 warm up
3 Miles 6:27, 6:29, 6:28
3:03 jog
2 Miles 6:09, 6:25
2:26 jog
1 Mile 5:59
.54 cool down
Effort was there put my pace was kind of slow. I think my speed
is stagnant I might need to start working on some speed work
200's - 400's.
After the run I drove immediately back to my apartment complex
and went to the gym and road the stationary bike pretty hard
for 30 minutes.

B/st5/91

Pikes Peak Greenway & Sinton Trail

6 Miles 43:03 7:10 average per mile
12:15 pm) 30 degrees sunny
Had a couple of inches of snow last night. So waited till it
melted a bit before starting my run. The trail was in good
shape by the time I started. Goal was to run easy today.
I wanted to be around 7:30 average for the run. I ran last
couple miles a bit fast and my average was 20 seconds fast.
Yesterday I took off from running. I had a hard 8 hour shift
then did a killer circuit weight training and core workout.
I got a pass at the Y so joined some friends and they taught
me a lot. They were nice to me as I only had to do the
circuit 2 times instead of the usual 3 times. So after this
running was not very appealing to me.
Booked my tickets to Little Rock today. Let the training begin!

B/a11/121

Ute Pass Trail, LRR, Barr Trail

12 Miles 1:54:48
8:00 am) 40's - 50's Sunny! It was Awesome!
Today was an interesting run. I felt pretty good for the most
part. I was running with some very talented runners I was out
of my league really but tried to hang with them. I would get
dropped on the hills then catch back up on the downs. Once
we hit Longs Ranch Road I knew I would be dropped for good.
These guys ran the whole way up to the top of the road.
I was not strong enough to run it all so I had to resort to
power hiking. Funny thing though I would keep them in eye
sight even with me hiking and them running. I guess it says
something about my hiking ability. Once we reached the top
I was able to catch back up with them and ran down Barr
trail with them.

Waldo Canyon & Manitou Incline

10 Miles Total
Waldo Canyon 7 Miles 56:40
Incline 1 Mile 25:43
Barr Trail 2 Miles
Finally got around to running Waldo Canyon. It's been a while.
I ran very strong today and was within a minutes of my best.
Wanted to do the Incline today as well so I did it also.
I pushed it hard and was 1:20 off my best not bad considering
I had just run Waldo hard.
Overall a pretty tough day. Would not have been able to do
so well if I didn't take back to back easier days.

B/PG/125

Manitou Incline & Barr Trail

4+ Miles
1 Mile Incline
Did the Incline today with my friend Bethany. Was lots of fun
doing it with her. She even had her fastest time going up the
incline. She was pretty surprised as she said she was not
feeling great. After the incline we ran down Barr trail.
Tonight I had dinner with some friends and went to the Colorado
Running Company Christmas party. Was a good time and saw
some friends I haven't seen in a while. Nice end to a Great Day!

Pikes Peak Ave.

5 Miles 37:34 7:31 average per mile
9:00 am) 30's
Calves are still sore. First run outside since marathon.
I took it very easy. I need to run more slower miles so
when I want to run hard my body can respond. I look to
do more runs in the 7:30 range.

B/a11/115

Gym Workout

30 Minutes Elliptical
2 Miles Treadmill
Weights
Still sore so another easy day. I did up the resistance on the
elliptical today. It goes up to 20 I went with 12-15 and kept
the PRM's at 100 or over. Was actually a great little work out.
Heart rate was low 150's by the end. That is actually pretty
high for me as my max HR when running is only in the 170's.
Afterwards jumped on treadmill for 2 easy miles just to get
some running going again.
Then I did some leg extensions and leg presses and some abs to
finish it out.

Marathon list

So I was thinking how many states am I up to now. I am at 10
now with the latest being Alabama. My long term goal is all
50 so a long ways to go.
Here is my list and how many times at each state
Wisconsin 11
Colorado 6
Minnesota 3
Massachusetts 2
Tennessee 1
Nevada 1
Texas 1
California 1
Michigan 1
Alabama 1
28 Marathons total.
2004- 2
2005-4
2006-2
2007-4
2008-4
2009-2
2010-5
2011-5

Gym Workout

25 Minutes Elliptical
20 Minutes Weights
Needed to do something today but didn't want to run yet as I'm
still pretty sore. Elliptical was good. I did 20 minutes easy
then 5 minutes with good resistance to get HR up some hit 134.
Feeling very motivated already to get back at it. I know some
people would think I should take some down time or what not
but I have a hard time just taking it easy. So with that said
I already signed up for a March 4th marathon. I will take it
easy till Jan. 1. Then I will do a 8 week marathon schedule.
The plan is to train harder this go around. I really want to PR
this time no excuses.

Rocket City Marathon Huntsville Alabama

26.2 Miles 2:46:28 6:20 average per mile
13th Overall 3rd Master
8:00 am) low 30's windy & cloudy
No PR today but a solid time nonetheless. I was 4 minutes of my
PR and 6 minutes or so off my goal time. I had a feeling it might
not be a PR kind of day early into the race. The first 2 miles
I was running 6:18 and 6:15 and it wasn't easy. I had hoped to
be running 6:05 from the start. Mile 3 I got it to 6:07 and thought
okay maybe I'm warmed up now. Not the case though mile 4 it was
back up again to 6:15. From here to mile 16 stayed in the 6:10-
6:20 range. I hit the half at 1:22:XX and new 2:40 was not going
to happen and 2:42 was not either. Plus the second half had more
of a uphill profile although only slightly. Also the second half
had more head wind to deal with. I ran the second half in 1:24:XX
so I actually ran a pretty good second half.

I only ran with one other runner the entire day and that was only
for a 5 or 6 mile stretch when we had a tailwind. So I think it
made my run alot harder doing it basically all by myself.

I am not surprised that I didn't PR even though I thought maybe
I could will my way. My training went well but the volume was
way down from what I did for Green Bay this past May.
As for the race it's very well run. The course if flat and fast
but it does have lots and lots of turns. Not sure how much if any
that really effects the time though. I don't think much. Unless
you don't run the tangents well. I recommend this race highly!

Visiting my friend from Green Bay was the best part of the trip. We
both lived in Green Bay 5 years ago and then he moved to
Huntsville for work. I had not seen him in that 5 year period so I
picked this race for that reason. It was fun visiting with him and
his 2 dogs. Those dogs are so cute. He also ran the marathon
yesterday as a pacer and he brought them in right on time. I really
appreciate his efforts and others that are willing to help runners
achieve a goal.

The people in Huntsville are some of the most friendly people I
have ever met. It's true what they say about the south and
southern hospitality.

Mesa Rd.

5 Miles 31:12 6:14 average per mile
1:30 pm) 30 degrees & sunny
Today I planned on doing a 7 mile tempo run. Well it didn't
go well so ended it at 5. I was struggling so bad it wasn't
much of a tempo towards the end so just said that's enough.
I know what happened I went out too fast and just had nothing
after 2 miles. Plus the last 2 miles were the up hill miles
so made it even worse. I hate to show my splits but I will
as it shows what I'm talking about.
5:50, 5:55, 6:14, 6:33, 6:38
Well I'm off to Alabama tomorrow so this was my last run in
Colorado. I will take off tomorrow and do something Thursday.
Friday will be a short shake out run 2-3 mile. Saturday is
race day. Will not post for the next few days look for a
race report Sunday afternoon.

B/st5/56

Barr Trail

7.07 Miles 1:04:41 9:09 average per mile
8:45 am) cold 20's
Couldn't get out off work early so got to the club run late.
I went 3.5 miles up Barr Trail and back down. I actually felt
pretty strong going up 32:45 to the top of the W's.
On the down didn't push too hard as I didn't want to risk
falling this close to my race Saturday.
I think this was my first time running up Barr trail since
the marathon. It was nice to be back on the trail.

Gym

4 Miles 29:22 Treadmill
10 Minutes elliptical
Cold outside so opted for the warmer option. One week till
race day!

B/a11/99

Pikes Peak Greenway

10 Miles 1:08:07 6:49 average per mile
2:10 pm) cold & sunny! mid 30's
Late start today as I wanted to wait for it to warm up some.
It was only in the 30's but with the sun and light winds it
felt nice. I even wore shorts! That's saying something as
I'm not warm blooded.
Run was good I tried not to push it real hard today. I ran
at a moderate effort. I'm feeling good and no injuries to
report. Only 2 more days of work then I'm off until after
the marathon. Will be a nice break.

B/a11/95