Treadmill

5 Miles 32:50 6:34 average per mile
Good run forgot music so was a bit bored decided to run faster
than planned so I could be done.

Garden of the Gods

8 Miles 49:44 6:13 average per mile
8:00 am) 30's Sunny!
Since 2004 I have probably run over 2000 training runs like
today. Today though was a bit different I was actually
shocked by my performance today. Nothing would have indicated
today would be a great run. I worked a hard 8 hour shift till
7:30 am. Hardly slept at all before the shift and before that
was my hard 4 mile race. So I had no expectations today. Wasn't
even sure if I should be running.
So I took off and first mile was 6:15. I felt like I was shot
out of a canon. I wasn't even really trying just floating along.
So of course at this point my mindset changes from whatever to
lets see what I can do today. Miles 2 and 3 slow down some but
still very solid miles. After that I started running low 6's
and just kept running them to the end. I have been thinking
about the 10 mile race in June a lot lately and have been
thinking could I run sub 60 on this course? I kind of thought
I was in over my head with that thought. Well after today I
really think it's possible and might even run 58 or 59.
Last year I ran 1:04 just to give some background.
Today's splits: 6:15,6:31,6:24,6:10,6:00,6:10,6:01,6:09

B/a11/239

Winter Series Race #2 (4 Miles Short Series)

4 Miles 23:15 5:49 average per mile
10th Overall 1st Age (40-44)
10:00 am) 30 degrees
Very happy with the race today. Wasn't sure how the hammy
would hold up it was fine, it didn't slow me down at all. Race
started out fast. I wanted to run around 6:00 for the first
mile and ended up running 5:44. I was in 15th place at mile 1.
Mile 2 I slowed to my slowest mile 6:00. This was due to me
going out too fast. Mile 3 started to feel more comfortable
5:46. Last mile was 5:44 could have been a bit faster but
couldn't pass runner in front of me as all the 8 mile runners
were on there way out. I thought maybe I could break 23:00
today but I'm not complaining with my time. Mile 2 cost me
any chance of breaking 23:00. Maybe next year.

Pikes Peak Greenway Long Run

17 Miles 1:52:44 6:38 average per mile
9:15 am) 40's Sunny
Very good run today. I pushed hard from the start. At mile 8 I was
already feeling fatigue thought I was going to crash early. I was
able to keep the pace up and held it. By mile 14 my legs started
to feel like jello. I fought the last 3 miles to keep from slowing.
Glad to get more than 15 miles in. Hope to get a couple 20 mile
runs in yet before Little Rock March 4th.
6:48,6:40,6:31,6:35,6:29,6:34,6:37,6:36,6:36,6:39,6:40,6:37,
6:48,6:39,6:46,6:44,6:22

B/a11/231

Mesa Rd.

6 Miles 40:37 6:46 average per mile
9:30 am) 30's Sunny!
Tried to hold back today as tomorrow is my long run. I didn't
do a good job of holding back though. Last 3 miles I ran too
fast but they are downhill miles so it felt easy.

B/a11/214

Treadmill Speed & Tempo

6 Miles 37:57 6:20 average per mile
20 minutes elliptical 10 minutes before 10 minutes after
Felt pretty good today so I pushed the pace. I was running
at different speeds throughout. I ran at tempo pace at times
and did some speed at times. I had no goal for this run other
than getting in 6 miles. Was happy to get in some faster stuff.

Garden of the Gods

8 Miles 56:20 7:02 average per mile
8:00 am) 38 degrees cloudy & windy
Ran 8 of the 10 mile Garden of the Gods course. Was pretty
difficult run with the wind and my fatigue level. I still
managed to push a pretty good pace for this course. When
I race this in June hope to run it at near 6:00 pace. I
have my work cut out for me. Hamstring continues to improve
still sore though. It's sore to the touch but feels pretty
good when running.
I had a great week mileage wise. I ran all 7 days and hit 55.5
miles. Look to take a day off tomorrow or do elliptical only

B/a11/208

Pikes Peak Greenway

15 Miles 1:41:56 6:47 average per mile
9:10 am) low 30's
Best I have felt in a couple weeks. Glad to get some miles in finally.
1/7:03--6/6:47--11/6:53
2/6:49--7/6:49--12/7:02
3/6:40--8/6:51--13/7:02
4/6:36--9/6:50--14/6:34
5/6:40--10/6:52--15/6:18

B/a11/200

Treadmill & Elliptical

15 Minutes Elliptical
6 Miles Treadmill 39:06 6:31 average per mile
5 Minutes Elliptical
Was able to throw in some tempo pace last 2 miles on the tready.
My hamstring seems to be getting better.

Apt. to Garden and Back

9.5 Miles 1:05:11 6:52 average per mile
10:45 am) 50's Sunny! Beautiful day in Colorado!
Hamstring was noticeable better today. I felt little to no
soreness for the majority of this run. It got a bit sore
last 2-3 miles but not bad at all. I was able to push the
pace today. I ran a hilly course and felt strong. I did
hold back on some of the steep downhills. Overall very happy.
Maybe I'm back!

B/a11/185

Treadmill & Elliptical

15 Minutes Elliptical Warm up
6 Miles Treadmill 41:25
10 Minutes Elliptical with resistance HR hit 166!
Hammy felt pretty good today. Maybe a bit better
than yesterday. At least I can run on it but it's
sore.

Pikes Peak Greenway

6 Miles 43:03 7:10 average per mile
Cold, windy and snow flurries 16 degrees
Hamstring was worse than yesterday so cut run short at 6 miles.
Might have to stick to treadmill for a while.

B/a11/175

Treadmill

5 Miles 37:02
Took off yesterday. Ran on the treadmill today. Hammy was sore
but not painful and never got worse as run went on. So this is
a good sign I think. Tomorrow will try to go further and see
if this is on the mend. No speed work this week. I would like
to get some miles in this week though. My weekly mileage has
been pretty low for some time now.

Winter Series Race #1 Cheyenne Mountain State Park

3.3 Miles 21:05
11th Overall 2nd Age (40-44)
10:00 am) 50's Sunny!
Was hoping to run a better race. I didn't start out good and my
breathing was very labored from the start. My hamstring was a
big concern but felt decent during the warm up. As soon as the
race started I tried to sprint at the start and could feel
the soreness in my hammy. It wasn't bad so I didn't let up.
After a couple miles of slipping here and there on ice and snow
my hammy finally got aggravated and made last mile painful to
run. Looking back I should not have done this race. I knew it
was risky and it wasn't worth it.
I took today off hoping some rest will do it good. Will try a
run tomorrow to evaluate the situation.

Pikes Peak Greenway

12 Miles 1:21:51 6:49 average per mile
11:30 am) 40 degrees sunny
Not a bad run today. Hamstring felt better not a 100%. I never
tried to push real hard on it. Could have probably gone a few
more miles without much risk but decided I would be good
with 12. I'm racing Saturday so I needed to keep that in mind.
My race is only 3.3 miles but on hilly trails and some snow.
I need to be careful not to re aggravate the hammy.

B/a11/164

Pikes Peak Greenway

6 Miles 37:06 6:11 average per mile
7.5 miles total
10:20 am) sunny & warm 50's
Hamstring is still sore. I could feel it as I ran it was not so bad
that I couldn't run but I could feel the discomfort. I don't think
my stride was affected by it. My pace was slower this week.
Partially due to the hammy but overall I just didn't feel that good
today. Tomorrow I will not do my usual speedwork on the mill.
That would only make it worse. Thursday I want to get a long run
in but it will be run and see how it feels to determine that.

B/st5/125

Ute Pass Trail

8 Miles 1:12:16 8:54 average per mile
8:50 am) cold 20's
Good run my hamstring was pretty good for the most part. I felt a
little twinge once when I slipped on some ice. I was happy to run
all the hills today. I usually hike a few of them. I didn't push
this run as hard as I usually would being a bit cautious with the
hammy.

Pikes Peak Greenway

15 Miles 1:42:41 6:51 average per mile
10:20 am) upper 40's Sunny!
Well got a longer run in finally. I could tell my endurance was
a bit off today. Just glad to get this run in. I will continue
to add distance to my long runs next several weeks. Last mile
my hammy felt a strain. I think it was from fatigue and
dehydration. I didn't drink much during the run maybe 15 oz.
6:53, 6:56, 6:42, 6:44, 6:46, 6:51, 6:54, 6:50, 6:49, 6:51, 6:48,
6:56, 6:49, 6:51, 7:00

B/a11/152

Mesa Rd

5 Miles 36:00 7:12 average per mile
11:00 am) 60 Sunny!
Actually kind of warm on today's run it felt great. I felt very
good and tried to run at a comfortable pace. Tomorrow will be
15 miles as I start the build up on my long runs again.

Speedwork Treadmill

4.75 Miles
11:25 am) treadmill @ gym 6200 ft.
6x400, 2x200
Had a hard time getting started today. I took a nap before starting
this workout because I was just too tired to do it otherwise.
Once I got running I felt better first 400 hurt though. Thought it
was going to be a bad workout. Well it turned out to be a great
workout. I'm happy with the results.
Here is what I did.
400 @ 11.5 max HR 150
400 @ 11.8 max HR 152
400 @ 12.0 max HR 156
400 @ 12.1 max HR 157
400 @ 12.2 max HR 160
400 @ 12.5 max HR 161
I did .25 recovery in between each of these at 6.0
200 @ 13.0 max HR 163 .13
200 @ 13.2 max HR 165 .13
not sure the rest in between the 200's went by feel.
These were all done at 1% Incline
Interesting to see my HR #'s each one it went up. I felt like
I was all out on the last 200 but the way my HR kept climbing
maybe with another 200 or so I could have got HR higher.
My highest I have seen is like 174 a couple years ago. I'm
more fit than then so doubt I could hit 174 today.
I will look to continue to do this workout once a week and
will continue to add to it. Might not do more 400's next week
but will at least try to add a couple more 200's.

Pikes Peak Greenway

7.5 Miles Total
6 Miles Tempo 36:34 6:06 average per mile
11:50 am) 60 degrees!!!
Woke up to a headache and generally not feeling good at all I
considered not doing this run today. Also was a bit sore from
race as it's been 48 hours and this is when I usually feel the
effects most. Headache went away and decided to give it a go
after all. Plus it was just to nice out not to get out today.
60 degrees in January! Gotta love Colorado!
My splits today:
Mile/Pace
1/6:08
2/6:10
3/6:08
4/6:01
5/6:09
6/5:56

B/st5/117

Rescue Run 10k

6.38 Miles 39:02 6:07 average per mile
2nd Overall
10:00 am) mid 20's cold!
Very good run for me today. I exceeded my expectations. I was
hoping top 10 and maybe 40:00 at best. Course was challenging
hilly and most of it on dirt roads. First mile was the hardest
as it's mostly uphill. After that it's rolling and the last 1.5
miles is downhill. Course was a bit long due to a last minute
re route.
Good start to my 2012 season. I hope this will be a great year
of running for me.
My splits:
Mile/Pace
1/6:37
2/6:20
3/6:09
4/6:26
5/5:49
6/5:33
6.38/5:35 (2:07)

B/st5/109