Garden of the Gods Trails

3.71 miles 31:04 8:23 average per mile
11:00 am) upper 40's sunny
Elevation gain 619
Last run before leaving tomorrow morning to San Francisco.
Probably wont run again till Saturday morning at 5:00 am.
I'm nervous about the forecast. Shows rain every day and
lots of it. Course could be extremely muddy. I hope
I'm a good mudder. I guess I will find out. Living in
Manitou Springs, CO. I don't get to run in mud ever.
When I lived in Wisconsin I did get to run in mud
occasionally hope I still have some of those skills.
Might be a long long day.

b/asr9/143

High Drive Hill Repeats

4.3 miles 32:02 7:27 average per mile
10:40 am) 30's cloudy
Elevation gain 914
1 mile up
1 mile down
half mile up
half mile down
half mile up
half mile down

Another short run. Enough to get a good workout in
and burn some calories.

Red Mountain

3.50 miles 39:36 11:20 average per mile
6:15 pm) cold 30 degrees
Elevation gain 1224
Ran the up pretty good. Took it easy on the down.
Was careful not to fall in the dark this close
to the race. Forecast is for lots of rain this
week and on race day. I suspect it will be
a muddy 50 miles.

Incline Club Run

7.57 miles 1:05:20 8:38 average per mile
8:00 am) 40's Sunny! Nice!
Elevation gain 1815
First Incline Club run of the new season.
I ran with the group up to Longs Ranch Road
before turning back. I'm in taper mode so
didn't want to do the entire 11 mile run.
They continued up Longs to Barr Trail and
back down Barr trail. I felt weak on the
climbs today and could not stick with the
lead group. I felt good on the way back
as it's not nearly as hilly.
6 Days till North Face!!!

B/asr9/139

Crystal Park Road & Intemann

3.25 miles 32:27 9:59 average per mile
3:00 pm) upper 40's
Elevation gain 522
Short run with stair repeats on Intemann Trail.
Tried to eat reasonable yesterday and looks
like I still gained 2 pounds. I only had 2
pieces of pie my weakness. Tough time of
year to be watching weight.

b/asr9/131

Red Rock Canyon

6.31 miles 56:45 9:00 average per mile
10:15 am) 50's cloudy
Elevation gain 1250

Happy Thanksgiving Everyone!!!

Glad to get a few miles in before I eat way too much.
I have to watch my calories as I'm in taper mode and
not running as much.
We leave 1 week from today. Getting pretty excited
for this race. The race is next Saturday.
I will look to take next week very easy with a couple
shorter but intense workouts just to keep the fitness.

mm2/204

Intemann & Section 16

9 miles 1:19:03 8:47 average per mile
9:10 am) 60's Sunny!
Elevation gain 2097
Great day on the trails. The weather is just beautiful.
I felt good today and my climbing was decent.

b/asr9/127

Crystal Park Rd, Intemann & Red Mountain

7.19 miles 1:10:05 9:45 average per mile
Elevation gain 1428
6:00 pm)40's
Ran from house to Memorial Park to meet the 6:15
group. We ran to the top of Red Mountain and back
to the park. I then ran the 1.75 miles home.

mm2/197

Pikes Peak Greenway

5 miles 34:00 6:48 average per mile
4:10 pm) 50's sunny!

b/a12g/55

Crystal Park Rd & Intemann

3 miles 31:14 10:24 average per mile
Elevation gain 524
10:50 am) 60's Sunny! Very Nice!
Felt good today. Did some stair repeats on Intemann.
72 miles on the week. Didn't do as many miles for
the week as planned but overall very happy with the
week.

b/asr9/118

Heizer Trail

5.20 miles
10:10 am) 40's
Elevation gain 2177
Nice hike with B on some new trail. This trail
was very steep. Around 900 ft gain per mile
going up before heading back down. Some awesome
views of Pikes Peak once we hit the top.

mm2/189

Santa Fe Trail

15.10 miles 1:51:30 7:23 average per mile
11:15 am) 40's sunny
Elevation gain 600
Felt pretty good today. First few miles I had to work
out the soreness. Only thing that was hurting today
was my IT Band. It wasn't real sore but I could feel
some discomfort. B was nice enough to bike along side
me today. I needed the company.
Taper time!

b/a12g/50

Greenland Open Spaces, Spruce Mountain, Spruce Meadows Trail

33 miles 4:22:31 7:57 average per mile
26.2 miles marathon 3:25:10
31.1 miles 50k 4:07:30
10:00 am) 50's sunny!
Good long run. I felt pretty good the entire run.
I got tired but never fell apart. This is my
longest run in Colorado so far. I ran this run
by myself today. Was mentally very challenging.
I'm happy to have this run done. This will be
my last long run before North Face 50 miler.
First time running Spruce Mountain and Spruce
Meadows Trail. I really enjoyed Spruce Mountain.

b/a9/115
mm2/183

Crystal Park Rd & Garden of the Gods

4 miles 29:18 7:19 average per mile
9:30 am) sunny & nice!
Elevation gain 477
Short run today. Tomorrow will be my last long run
before North Face 50 Mile Championship in San Francisco.
Looking forward to traveling to California. The field
looks to be super competitive will be interesting to
see who wins.

b/a12/230

Red Mountain

43:54 3.6 miles
Elevation gain 1203
6:20 pm) Cold
Ran with several runners. We met up at Memorial Park
in Manitou Springs. This was a good run for me as
I got to practice running in the dark some. Also
got to get some good climbing in.

mm2/168

Fall Series 4 Palmer Park

7.25 miles 54:51 7:35 average per mile
11:30 am) cold low 30's
Elevation gain 955
Last run in the fall series. I did all 4 of them.
I finished 14th overall in the series and 5th
age group. Very tough competition here in
Colorado Springs. Today I was 20th overall
and 6th in my age group.

mm2/164

Crystal Park Rd.

2 miles 14:10 7:05 average per mile
11:30 am)
40's cloudy and drizzle
Short run today since I'm racing tomorrow.
Tomorrow looks to be cold hoping it doesn't
snow. I don't like racing when it's slippery
on technical trail.

Day off

Plan was to run today but woke up feeling sick
and very tired. Yesterday I felt weak on my run.
So maybe a bit tired from all the racing I have
been doing. I feel better this afternoon so
hopefully I'm back to normal.

Intemann, Red Mountain, Ute Pass Trail

9.5 miles 1:30:07 9:29 average per mile
Red Mountain 10:41
elevation gain 2555
10:30 am)50's partly sunny
Tough day! I had no energy today on the climbs.
I walked several times on the ups.
Usually I run the entire time. Not sure why
my energy was so low. Might be still recovering
from marathon.

mm2/156

Intemann Trail

3.62 miles 33:16 9:11 average per mile
719 elevation gain
10:30 am) 60 degrees sunny
Short run today. Plan on going longer tomorrow.
Hoping my back feels better tomorrow. It's pretty
sore today for no reason.

b/asr9/97

Red Rock Canyon

7.25 miles 58:09 8:02 average per mile
11:15 am) sunny upper 50's
1193 vertical gain
Felt very good actually. Not really sore at all from
the marathon on Saturday. Easy week on tap before
hitting it hard next week. Then taper time.

mm2/146

Arches National Park, Moab, Utah

Sunday 11/4/2012
9 mile hike/run
Did a 3.3 mile hike to the Delicate Arch.
Then we got in the car and drove over to the
Devil's Garden. We did another hike and it
was 5.7 miles. Did some running but most of
it was hiking as it was rocky and sandy.
Saw several arches along our hike. Was quite
a beautiful park.
Legs felt pretty good for the day after a
tough marathon. Today was a off day as we
drove back to Colorado.

b/asr9/93

Moab Trail Marathon

26.2 miles 3:45:55 8:38 average per mile
26th overall 2nd age group 40-49
9:00 am) 40's sunny 60's towards the finish

Much harder marathon than I expected going into this
race. The terrain in Moab is very rocky and sandy.
The trails in spots were much more technical than I'm
used to running. Some of the ledges we ran on were a
bit scary. The course even had ladders to climb in
a couple spots. I climbed one ladder and ended up
bumping my head pretty good on a rock that was
sticking out and I was not looking up at the time.
We also had to climb ropes on a few occasions.
Around mile 22 I thought I was in big trouble when
I went to jump off some rocks and felt my hamstring
spasm. I had to walk for a bit until it settled
down. I took a gel and made sure to drink some
and it went away.
This was the USATF National Championship for the
trail marathon. I finished 3rd in the 40-44 age
group. I got a nice medal for that. I also got
a trophy for finishing 2nd in the overall 40-49
age group. Not sure why I finished 2nd in the one
category and third in the other. Must be how they
pulled runners out from the top 5 that were in my
age group.

mm2/138