Red Rock Canyon

7.75 Miles 1:05:26 8:27 average per mile
8:15 am) sunny 40's
In full taper mode this week.

B/asr/132

Greenland Open Space

10 Miles 1:08:44 6:52 average per mile
10:00 am)

b/asr2/10

Pikes Peak Greenway

Wednesday April 25, 2012
5 Miles 34:01 6:48 average per mile

B/a12/11

7.8 Sign

11.6 Miles Totsl 33:15 Top of the W's 49:15 No Name 1:05:22 7.8 sign Very tired and heavy legs today. I had to walk several times today. Once I got to No Name I felt better. B/asr/136

Saturday 4/22/2012 6 Miles 39:56 6:39 average per mile Legs felt heavy today. Pushed pace last 2 miles for some turnover. B/a12/6

Greenland Open Space

24 Miles 2:48:37 7:02 average per mile
10:00 am) cloudy cool high 40's breezy
Last long run before Greenland 50k. I never felt awesome today
but felt good. First 2 loops I was strong and the 3rd loop
fatigue set in. Was ready to be done when I hit mile 24.

#1: 7:17,7:10,7:04,7:08,7:34,6:27,6:35,6:32
#2: 7:01,7:26,6:54,7:07,7:34,6:39,6:49,6:37
#3: 6:56,7:23,6:48,7:10,7:45,7:07,6:59,6:31

B/asr/124

Section 16 Palmer Trail Loop

Tuesday April 17, 2012
5.5 Miles 44:42
11:30 am) sunny and warm
Good run especially on the down sections my uphill running
was slower than usual. Overall a good run.

B/asr/100

Barr Trail No Name

8.6 Miles 1:23:46
50:03 to No Name slower than last week. Didn't feel very good
today. Snowed last night but snow didn't stick to the trail
just to the grassy surfaces. Above no name though the trail
did have some snow on it.

B/asr/94

Saturday 4/14
7 Miles 49:15 7:02 average per mile
Tired on this run did not have much fun.
+3 Miles of walking and hiking. Did some of the Incline
and watched some of the crazies doing the Inclinathon.
Three people completed this yesterday. They went up the
Incline 13 times and down 13 times. I am totally impressed
by this as I know how hard it is just to do it once.

Greenland Open Space

20 miles 2:20:02 7:00 average per mile
10:00 am) warm, sunny and breezy
Was not really looking forward to this run today as I woke
up and felt kind of sluggish. Also the forecast for wind was
not what I wanted to hear. These trail are not well protected
from the wind as it's very open hence the name. Run went well
considering all this. I felt pretty tired but never gave up
and ran very well. If I can run 7:00 pace on race day I will
be extremely happy. This would be a huge PR for me in the 50k
distance. My pr is 4:05:42 from last fall. If I can run 7:00
pace my time would be 3:37:42. As far as the race goes looks
like I will be racing for 4th or 5th place at best. Some
super talented runners already signed up. The past 2 winners
are signed up and they have the 2 fastest times on this course.
Justin Ricks and Peter Maskimow, not to mention my former
coach Tim W. He could end up winning this thing. He is in
super shape right now. I look forward to toeing the line
with these guys.

splits from today:
7:27,7:17,7:17,7:17,7:34,6:18,6:28,6:23,7:17,7:36,7:25,7:21,
7:23,6:25,6:38,6:17,7:14,7:39,6:23,6:22

B/asr/85

Pikes Peak Greenway

5 Miles 34:52 6:59 average per mile
9:15 am) cool and misty
Just held it at 7:00 pace for this run. Didn't want to push
hard today. Tomorrow will be my long trail run 20 miles.

Waldo Canyon *PR*

7 Miles 54:36
10:20 am) 50's sunny
Another PR at Waldo. Last time I ran here I took 40 seconds off
my best and today took an additional 39 seconds off my best.
I'm a bit surprised I'm running so well considering my training
volume is pretty low and I'm about 7-8 pounds heavier than I
was last fall.
I'm not running much but I am hitting 3 quality workouts per
week. The other 4 days are either days off, cross training
or easy runs. Yesterday I even played some tennis for the
first time in years. Might do more of that this summer just
to do something different. I think tennis might be good for
me as it will strengthen some lateral muscles that I don't
use in running.

B/asr/65

7.8 Sign Barr Trail

11.8 Miles Total
8:20 am) sunny & warm
Got to run 20 minutes late so had to start by myself. I caught
up to many runners as I went up trail. Beautiful day on the trail.
I didn't think I felt all that good today but my splits said
otherwise.
Hydro 10:00
Top of the W's 31:47
No Name 46:26
7.8 1:02:37
Last week I was 1:05:00 at 7.8 sign so nice improvement I like
that. Took the down fairly mellow ran some sections harder than
others not really worried about my downhill running as I'm
doing the ascent and not the marathon this year.

B/asr/58

Elliptical

30 minutes elliptical
Just a short easy workout today. Took off yesterday. Needed
some recovery after Thursdays workouts. Tomorrow I look to go
to 7.8 sign again on Barr Trail.

Incline Club Run

4.6 Miles
5:45 pm
Second run on the day. Did warm up to Hydro. Then started
the workout with the Incline Club. I did 10 minutes of
intervals. Went 1 minute hard then 1 minutes rest for 20
minutes total then ran back down Barr trail to Memorial Park.

Greenland Open Space

16.17 1:52:58 6:59 average per mile
10:15 am) sunny & perfect conditions
Trails were in very good condition considering they had 6"
of snow on them Tuesday. I felt pretty good today considering
my training has not been that good as of late.

7:11,7:03,7:06,7:20,7:43,6:22,6:28,6:28,7:11,7:34,7:08,7:18,
7:42,6:27,6:36,6:08

B/asr/46

Pikes Peak Greenway

6 Miles or so
Garmin died just after I started. Forgot to charge it. Not
sure the exact distance but felt like 6 miles. Also my mp3
player died on the run as I forgot to charge it as well. I
guess I was not very prepared for this run. Took past 2 days
off due to the weather kind of sucked and didn't have the
motivation to get out. Tomorrow will be my long run for the
week. Hope to get 16 miles in on the trails at Greenland.
Need to start running more my weight is going up!

B/asr/30

7.8 Sign

11.70 Miles 1:48:11
47:28 to No Name
1:05:00 to 7.8 sign
43:11 going down
Little bit slower than last week to no name. Would have been alot
slower if I didn't run hard after Matt, Dan and Justin passed me.
I then held on and ran with them till no name. I stopped to rest
at no name and Matt and Justin took off. They both went to Barr
Camp. Felt tired today but still a good effort and went further
up trail than I have this year so good stuff.

B/asr/36