Greenland Open Spaces

12 Miles 1:25:31 7:07 average per mile
10:00 am) 50's sunny
First time running these trails. I found them to be harder
than I anticipated as lots of ups and downs first 5 miles
of the 8 mile loop. Last 3 miles are fast as you get some
downhill running. Trails were easy to run as they are
not technical at all. May 5th I will be doing a 50k on
these trails. So I will have to run 4 loops. Mentally
that will be difficult for me. Also my speed and strength
is really good but I need to get my endurance built up
quick. Will look to do a long run here once per week over
next several.

B/asr/24

Pikes Peak Greenway

5 Miles 30:48 6:10 average per mile
11:15 am) sunny & warm
Wanted to do something flat today as I have been doing a good
amount of hilly runs lately. Decided flat and fast would be
the course of action.
6:29,6:23,6:04,5:59,5:52
Tomorrow will be a fun trail run on the Greenland trails.
Looking forward to that.

B/asr/12

Waldo Canyon *PR*

7 Miles 55:15
10:15 am) sunny & perfect conditions
I knew my time was good today but didn't even realize it was
the fastest I have ever run this trail. I just went through
my blog and found that October 20, 2011 was my fastest at
55:55. So I took 40 seconds off my pr. I am kind of shocked
by that. I think the big reason for the improvement
was my first 3 miles were very strong and these are the
hardest miles. My hill running is improving fast over past
3 weeks. I even had to slow down on several occasions today
as the trail was very busy with hikers and dogs. I counted
the cars in the parking lot when I left 32 cars. New shoes
today Brooks ASR. I have worn them before they work well
for me.

B/asr/7

No Name

10 Miles Total 1:32:07
5 Miles Up 54:51 10:58 average
5 Miles Down 37:16 7:27 average
10:15 to Hydro
32:10 to Top of the W's
46:53 to No Name
Great run today ran the entire 5 miles up. My time to No Name
was 3 minutes faster than previous 2 weeks.

Gym Workout

40 Minutes Elliptical
20 Minutes Weights
Felt good today. I pushed hard on the elliptical and got a good
sweat in. Knees feel better today. Look forward to tomorrow's
run on Barr Trail.

Palmer Trail Loop / Section 16

5.5 Miles 45:37
9:00 am: Sunny
Ran good today and didn't even walk any of the first 1.5 miles.
My time was much better than a couple of weeks ago. I'm about
1:25 of my best today. Knees still bothering me but have improved
some. I have taken a few days off this week which has helped.
Signed up for the Greenland 50k. I hope to get some good training
in very soon. Course looks to be fast and I hope to get a 50k PR.

Manitou Incline & Barr Trail

4 Miles Total
1 Mile Incline untimed
Just out to have fun today. Been taking it easy this week. My
knees still are bothering me. Today was fine on the Incline
but felt some discomfort going down Barr trail.

No Name

9.07 Miles 1:26:36
34:46 top of the w's
50:06 no name
Good run but tired from work. I was still able to pretty much
run the entire up. Both knees still bugging me. I think the
cause might be over pronation. My knees both hurt in the same
spot on the inner medial side. Wore the Hokas today but even
with them I have noticed I'm pronating in them. I even had
a friend of mine comment today that I was pronating in them.
I think I need to get a gait analysis to see what shoe exactly
I need.

Garden of the Gods

8 Miles 51:34 6:27 average per mile
9:00 am) sunny and warm
Not a good run at all today. I went out too hard and never
recovered. I was tired and winded. I kept trying to push the pace
only to have to stop several time to catch my breath. My pace
would have been much slower if I didn't stop to rest. I did stop
the watch each time. I'm hoping the fatigue was just due to the
heat and recovering still from marathon. I think tomorrow I will
just take a rest day. Sunday I will try to push the up portion
on Barr trail. Wore Hokas today they felt nice on the pavement.

H/SE/22

Waldo Canyon

7 Miles 56:57
Loved the Hokas today on these trails. Sailed over the rocks.
My time was not my fastest but not bad for this time of the
year. Signed up for the Pikes Peak Ascent today! No double
for me this year. I had thought about it but changed my
mind. I want to focus on the Ascent and try to kill it!
My goal will be to place very high in the standings.

H/SE/14

Pikes Peak Greenway

7 miles, 6:31 average per mile
8:45am, 50s and mostly sunny

Ran in my new Stinson EVO Hokas. Felt pretty sluggish for the first
few miles but hammered the last 3. Splits on the last 3 were
6:12, 6:05, 6:05. So I guess the extra weight of the Hokas didn't
slow me down too much. Ok, so they don't weigh that much more than
my usual Adrenalines... 1/2 an ounce more. But WOW! the cushioning.
Tomorrow I'll give them a spin on Waldo. Can't wait to see how they
do on more technical terrain.

H/SE/7

Ute Valley Park

5.17 Miles 40:19 7:48 average per mile
9:00 am)50's Sunny
Good run today on some technical trails. Thought I would run
slower than I did. Going to make this a weekly run. I really enjoy
the diversity of these trails.

No Name

8.7 Miles 1:25
50 Minutes Up
35 Minutes Down
Hydro Street 11:49
Top of the W's 34:28
No Name 50:07
First run up Barr in ages. I was slow but able to run the
entire way up. Trail was in great shape except by no name
was a sheet of ice. I didn't have screw shoes on and fell
3 times going up the hill and once going down. Hit the
ground hard a couple of times. Kind of sore from the falls.

B/PG/159

Palmer Trail Loop / Section 16

5.50 Miles 48:11
10:30 am) sunny & warm
Ran the up pretty hard then just cruised the rest of the run.

B/PG/150

Waldo Canyon

7 miles. Untimed
Knees and calves bothering me. Ran at a slower pace.
Need some more time for recovery, I guess. Will take it easy
for the next week or two.

Considering dumping the double as an option for this year.
I may just focus my efforts on the Ascent to see what I
can pull out for the up. If I decide to do a fall marathon,
this may be the best option for me. Will update my race
schedule once the decision (registration is next Thursday)
is made.

Treadmill

5 Miles 38:15
4 Miles at 5% Incline 1 Mile at 1%
Calves were pretty sore throughout this run. Also my knees
bugged me some.

Red Rock Canyon

4 Miles 32:05 8:01 average per mile
9:30 am) sunny and warm
Felt pretty good. Ran on some trails finally!

Little Rock Marathon Race Report

26.2 Miles 2:43:59 6:16 average per mile
8th overall out of 1984 finishers
8:00 am) 40's-50's Sunny & Breezy
No PR on this day but still second fastest marathon and this
course was harder than the course I set my PR on. I was not
prepared for the rolling hills on this course and the 3 miles
of climbing from miles 13-16. I thought I could run a certain
pace and just hold it. With the hills though my pace was all
over the place making it very hard to run my race. I hope
to run this again next year and now at least have the visual.
My training was not geared for this course next year I will
make the adjustment.
Race was an awesome experience. I was treated so good. The
elite coordinator Joyce was Awesome!!! The finisher medal is
just ridiculous see picture! I made a couple good friends
my roommate from Wisconsin and a ultra runner from Colorado.
We had a blast.
I think my splits show how hilly this course really was.
5:55,6:03,5:55,6:03,6:15,6:09,6:23,6:11,6:14,6:33,6:14,6:17
6:12,6:33,6:39,6:24,6:13,6:01,6:14,6:22,6;17,6:08,6:18,6:11
6:11,6:03.
1:21:22 half 1:22:37 second half only 1:15 slower even with
the longer steeper hills. Happy I stayed so strong late in
race. Probably why I was passing runners to the end.

B/st5/181

Little Rock Marathon

2:43:59, 8th overall, 7th male, 2nd master.
Race report up in the next few days.

Pikes Peak Greenway

4 Miles 25:09 6:17 average per mile
9:30 am) 50 degrees windy!
Very windy today and this run was difficult. Not a fun run
today at all. Knee was okay today still a bit sore. I will
probably not run again till Sunday morning. Looks like
some stiff competition for the marathon. I have been
checking out my competitors a few fast masters to content
with. I will need to run a fast time to have a shot at
the masters win. Will try to get race report up Monday
afternoon or Tuesday morning.

B/a11/317