2013 year in review

5 miles 37:00
Last run of 2013. Was a good year running wise not great. My highlight of the
year was completing my first 100k. No PR's this year other than a small
improvement at the Garden of the Gods 10 miler. Hoping 2014 will be much better.
I hope to PR in the marathon in March. Also plan on doing the same 100k again
and hope to take a significant amount of time off that distance. Don't have a
year end mileage number to report. Did not keep track. Pretty sure it wasn't
very impressive. I need to run many more miles in 2014. I hope to put in a lot
of miles for my 100k training. Race schedule is not set for 2014. I do plan on
doing 3 marathons (Little Rock, Casper, Pikes Peak) a 50 miler San Juan Solstice,
and a 100k UROC Vail, and some others.

Pikes Peak Greenway

6.5 miles 46:48 7:12 average per mile
11:00 am) 20's
55 miles for the week.
Good week of training. My highest weekly total in a while.
b/a14/133

Pikes Peak Greenway Progression Run

14 miles 1:36:22 6:53 average per mile
10:00 am) mid 50's sunny & warm!
Workout called for a progression run.
5 miles @ 7:30, 4 miles @ 6:45-6:50, 4 miles @ 6:20-6:30, 1 mile cool down.
Actual was a good bit faster as I was feeling pretty good today. Before
the run I had doubts about hitting these paces. I feel like I have come
down with a bug. My girlfriend was sick all day yesterday and I think
I have some of the symptoms.
Miles 1-5 7:11, 7:15, 7:00, 7;10, 7:12 = 7:10 average
Miles 6-9 6:59, 7:15, 6:31, 6:26 = 6:48 average
Miles 10-13 6:17, 6:09, 6:12, 5:59 = 6:09 average
Ran this with Justin. Without his help I'm sure I could not have done this
workout at these paces. Sure is nice having a coach do the workouts with
you.

b/st5y/14

Ute Valley Park

4 miles 32:25
4:30 pm) low 50's
Beautiful weather here in Colorado. Can't complain running in shorts this
time of year. Easy run tonight. Long run tomorrow.

b/a14/126

Centennial to Garden of the Gods

6 miles 44:20 7:23 average per mile
4:20 pm) mid 40's sunny
Ran with my new IPod. I love it! Listened to Shinedown my favorite band.

b/a14/122

Gold Camp Road

10 miles 1:19:10 7:55 average per mile
1,098 elevation gain
2:30 pm) mid 20's sunny
Thought the trail would be more runnable. Unfortunately is was pretty snow
covered. I did 5 miles on the Gold Camp Road west of the upper parking lot.
I came back to the parking lot then did the rest on the road that goes
east.
Had a very good Christmas. I got a new I Pod that I desperately needed. My
old MP3 player died recently. Also got some Katoola microspikes that will be
awesome on snowy, slippery trails.

pir/53

Pikes Peak Greenway Tempo

7.52 miles 49:52 6:38 average per mile
4:05 pm) mid 30's cloudy. Windy! 21 mph NNE
Was a beautiful day until about an hour before my run. Temp dropped 20 degrees
and it got very windy. Just my luck. I ran a very flat route that entailed
3 - 1.90 mile loops. I had to do a partial 4th loop to get the last .3 mile.
Was nice to have a tailwind at times but the headwind made me very tired.
I could not push as hard as would have liked with the tailwind because I needed
to recover.
6 mile tempo
6:18, 6:26, 6:18, 6:26, 6:11, 6:25 = 38:04
Not too bad missed the goal by 4 seconds.

Santa Fe Trail

7 miles 50:24 7:12 average per mile
4:00 pm) mid 20's chilly
Pretty cold run today for shorts. I thought it was going to be warmer when
I packed my running gear this morning.

b/a14/116

Treadmill

4 miles 31:15
11:00 am)
2%-7% incline
Started off at 2% incline and increased the incline 1% every minute. Once I reached
7% incline I lowered it back down to 2%. Then repeated the process. Kept the speed
at 7.5 mph for the entire workout.

Pikes Peak Greenway

16 miles 1:53:47 7:07 average per mile
10:45 pm) 30's sunny
Legs felt tired on this run. I'm actually feeling a bit sore from this run.
Maybe because I have not been doing many long runs yet. Hamstring felt good
but my achilles was pretty sore.

b/a14/109

Treadmill

4 miles 31:05
4:30 pm)
Only had time for 4 miles. Will do long run in the morning.

b/a14/93

Centennial/Woodmen

7 miles 48:17 6:54 average per mile
4:50 pm) low 50's
Had hamstring looked at yesterday. Dr. was like what's this? I'm like what?
You know the backside of your leg is all bruised? Me I didn't know that. I
knew it felt like a deep bruise all along now I have proof. So maybe a minor
tear/strain. So glad I did DNF my race now as it could have been worse.
Anyway it is feeling much better than it did.
Tonight's run went good I ran 2 fast miles when I had a tailwind and downhill.

b/a14/89

Santa Fe Trail

8 Miles 55:00 6:52 average per mile
4:00 pm) mid 40's
mile warm up
7:02, 7:01, 6:40, 6:22, 5:59, 6:00
mile cool down
Best run I have had in over a week. Hamstring is feeling much better.


12/16/2013 Monday
Treadmill
7:30 pm)
6 miles 45:25
Late start to this run. Was not motivated.

Pikes Peak Greenway

12 miles 1:29:51 7:28 average per mile
8:00 am) mid to upper 30's sunny
Ran with the HART group. Fun run with good conversation.

40 miles for the week.
b/a14/82

Pikes Peak Greenway

7 miles 51:20 7:20 average per mile
11:15 am) mid 30's sunny

b/a14/70
#147

Friday December 13, 2013
5 miles 35:15 7:03 average per mile
Accolade Gym
6:00 pm)

b/a14/63
#146.5

Santa Fe Trail

6 miles 7:22 average per mile
4:30 pm) 40's sunny
Trail was snow covered in sections and hard packed. Felt pretty good
but the uneven surfaces made it hard to run at times. Hamstring still
improving.

pi/141

Centennial & Woodmen

12/11/13
6 miles 42:06 7:01 average per mile
7:00 pm) teens
Pretty good run. Hamstring still sore but pain is manageable. It seamed to
reach a level of discomfort but didn't get worse as the run went on.

b/a14/58

12/10/13
4 miles treadmill 30:45
Hamstring pretty sore.
Air Force Academy gym.

Treadmill

4 miles + 10 minutes elliptical
11:00 am)
Went to the gym with Bethany. We both ran on the treadmills. Hamstring still very
sore. I was running at a slow speed. I had a hard time running continuously as
the soreness would get worse. I would walk some then run some more. Last 1.5
miles was able to run without stopping. Afterwards did some foam rolling and
stretching. Going to have to be day by day until I see where I'm at. Tomorrow
going to take a rest day. Thereafter will probably do more elliptical than
running till I see more improvement.

32.25 mile for the week
b/a14/52

Rock Canyon Half Marathon

7.5 miles DNF!
8:00 am) single digits snow flurries
First ever DNF in 10 years of racing. I'm very disappointed with the DNF
but was glad I made the decision. My hamstring had flared up a week earlier
but not near to this extent. It felt better since the incident and I didn't
even worry about it going into this race. I did a short warm up and could
feel the strain in the hammy. I was concerned at this point. I hoped once
I actually started to race it would warm up and go away. I ran the first
3 miles with only moderate pain. By mile 4 I wanted to drop. I slowed
down drastically from this point till I dropped at mile 7.5. Bethany
was at the 7.5 mile aid station and I told her I was done. We walked
back to the car.

b/a14/48

Treadmill

6 miles 44:45
6:00 pm)
8 x 30 second strides at 11.0.
Too cold for me to run outside. I might have to make an exception on Saturday
as I'm racing a half marathon in Pueblo.

Santa Fe Trail Tempo Run

7 miles 47:08 6:44 average per mile
4:10 pm) upper 30's windy and chilly
5 mile tempo run. Did a out and back. The out was tough very windy and it's
uphill. Once I turned around it was so much better.
6:38, 6:43, 6:24, 6:02, 5:58 (31:45)

#148.0

Treadmill

7 miles 50:15
5:45pm)
Standard treadmill run.

Red Rock Canyon

8.12 miles 1:10:45 8:43 average per mile
10:00 am) upper 40's sunny
Nice trail run today. Enjoyed some nice single track trails.
50 miles for the week.

#149.5
pi/135

Santa Fe Trail Progression Long Run

14 miles 1:40:22 7:11 average per mile
9:00 am) 40's sunny
Ran with Justin. He decided to can the tempo effort after my first mile of
the tempo fell well short of the prescribed pace. We then ran comfortable
pace till mile 7. Justin recommended we turn this into a progression run.
I agreed that sounded good. We did this till mile 13 and then jogged it in.
Glad to get the workout in even if we had to make adjustments.
Mile 8, 6:58
Mile 9, 6:48
Mile 10, 6:42
Mile 11, 6:32
Mile 12, 6:15
Mile 13, 6:07

b/a14/39

Centennial/Woodmen Strides

7 miles 49:51 7:07 average per mile
1:00 pm) low 40's sunny
Did 8 X 30 second strides mixed in here and there.
Had a great day other than the Packer game that stunk. Ate too much
of course. Will try to run it off in the coming days.

pir/43

Treadmill

6 miles 44:05
5:00 pm)
Easy run.
#147.5

Pikes Peak Greenway Mile Repeats

8 miles 53:16
43 degrees sunny/chilly
6 x 1 mile repeats
1 mile warm up
6:07 (1:13 rest)
6:01 (1:08 rest)
5:58 (1:03 rest)
5:59 (1:00 rest)
6:00 (1:01 rest)
5:55 1 mile cool down
I needed a little more than the 1 minute rest after the first few as I was very
winded. After a few of these my breathing got better. First time doing 6 mile
repeats in ages. Ran these on a very flat surface. I went half mile then turned
around. This was my hardest workout since starting back my training 4 weeks ago.
Happy with my progress so far.

Treadmill

7 miles 53:20
6:00 pm)
-3% to 5% Incline. I varied the incline throughout the workout.

Pikes Peak Greenway Long Run

14 miles 1:39:23 7:06 average per mile
10:15 am) 20 degrees COLD!
Started on the Pikes Peak Greenway at El Pomar Park. Ran north briefly before seeing the
closed sign. Turned around figured I could go south as far as I pleased only to find out
a mile later trail was closed again. So I went back to parking lot and ran the roads
in the area. Never found any good places to run. Boring run to say the least.

Yesterday was a easy 3 mile run.
45 miles for the week.
b/a14/25

Treadmill - Strides

6 miles 44:20
5:30 pm)
10 X 30 second strides. Did these at 12.0 mph with 1:30 rest in between.
The turnover on these felt very fast. Good workout!

#147

Centennial/Woodmen

6 miles 42:33 7:05 average per mile
4:20 pm) 50 degrees
586 ft. elevation gain
I like this run it's uphill going out and downhill coming back. I get some
good climbing and then get some faster downhill turnover. First and last
miles flat for warm up and cool down.
Been watching my weight more lately. I'm at 149 which for me is heavy.
I like to be 145 and race at 142. I will try to get it down to 145 by the
end of the year. By March my goal race I hope to be 142.

b/a14/11
#149

Pikes Peak Greenway Tempo

6 miles 39:32 6:35 average per mile
4:00 pm) 50's
Tempo run that didn't go great. My effort was more like 5k rather than tempo.
I pushed too hard as I just finished a stressful day of work and needed to
let go some of that stress.
6:07, 6:10, 6:19, 6:12

#149

Treadmill

5 miles 36:22
7:30 pm)
Late start almost said forget it but got it done. New shoes Adrenaline 14's.

b/a14/5
#149.5

Palmer Park Fall Series IV

10.65 miles total
7.4 mile race 55:09 17th overall 4th age group
Better than I thought I would do I guess. Going into this race felt very tired.
Achilles has been bugging me and really felt it yesterday and this morning.
Once the race got going achilles felt pretty good. The race was fun lots of
nice single track. They added some new trails this year some I have never run.
37.9 miles for the week. Goal was 40 but with the achilles acting up cut last
2 days miles slightly.

pi/127

Palmer Park

4.28 miles 42:30
8:30 am) 40's sunny
Not feeling it today. Tired and hard time breathing so I cut the run short.
Hopefully I feel better tomorrow for Fall Series IV.

pib/196

Santa Fe Trail minute on/off

5 miles 35:12
4:00 pm) low 50's
Did 10 X 1 minute on/off's
5:27, 5:44, 5:54, 5:43, 5:41, 5:20, 5:36, 5;21, 5:36, 5:23
Did these with Justin. Really helped me push the pace
having him run these with me. Great workout!

Treadmill

5 miles 37:45
5:30 pm)
Easy run on the treadmill.

Santa Fe Trail 2x2 miles

8 miles 55:30
4:00 pm) 50 degrees sunny
2 mile warm up
2 miles 6:30, 6:30
4 minute rest
2 miles 6:07, 6:03
2 mile cool down

Treadmill

5 miles 35:30 7:06 average per mile
Rushed to get this workout in had to push the pace a bit to get it done.
Look forward to my workout tomorrow. I will do it with my coach Justin.

Pikes Peak Greenway

12 miles 1:32:26 7:42 average per mile
8:00 am) sunny 40's
Joined the HART running club this morning for my long run of the week.
40 miles on the week.

pir/36

Palmer Park

6 miles 1:00:00
8:45 am) sunny warm
Nice easy run on some technical trails. Just getting a little practice in
for next weeks race at Palmer Park.

pi/116

Santa Fe Trail Tempo

7 miles 48:30 6:56 average per mile
4:00 pm) 52 degrees sunny
1.5 mile warm up
4 mile tempo 6:31, 6:35, 6:17, 6:03
1.5 mile cool down
First 2 miles slight uphill
second 2 miles slight downhill
Mile 2 of the tempo was slower than I wanted to run but that was the best I
could do today. Felt much better once I got to run south on trail.

Centennial Blvd.

6 miles 44:13 7:22 average per mile
5:45 pm) 40's
Had to run in the dark since it gets dark so early now.

pir/24

Treadmill

4 miles 29:25
7:00 pm) Late start again.
1 mile warm up
8 X 30 second strides with 1:30 jog between each.
11.0 mph.
11.0
11.0
11.0
11.2
11.2
11.5
12.0
.75 mile cool down

Felt pretty good on these. Was happy to get some fast turnover. My treadmill
goes to 12 mph so I maxed it for the first time.

Treadmill

5 miles 38:20
5:30 pm)
Getting dark early now so opted for treadmill.
Easy recovery run but mixed it up to make it more interesting.
5:00 @ 1% incline
5:00 @ 3% incline
5:00 @ 5% incline
5:00 @ 3% incline
5:00 @ 1% incline
5:00 @ 3% incline
5:00 @ 5% incline
3:20 @ 3% incline

Fall Series 3 Ute Valley Park

9.83 miles total
2.34 mile warm up
5.04 mile race 39:02 7:45 average per mile 16th overall 3rd age group
2.45 mile cool down
Not a great race but a great workout. Course was very difficult for
only 5 miles.

37.5 miles for the week.
Good first week of my training cycle. I have a lot of work to do but
look forward to the process.

pi/110

Neighborhood

3.5 miles 27:00 7:43 average per mile
4:30 pm) 50 degrees sunny
Easy recovery run.

pir/18

Mile Repeats Santa Fe Trail

7 miles 50:36 7:14 average per mile
4:30 pm) 54 degrees windy
3 x 1 mile repeats with mile jog in between
6:09
6:06
6:13
Pretty tired tonight. Did lots of walking today at work.

Ute Valley Park

6 miles 57:00 9:30 average per mile
5:45 pm) 40's
Easy trail run.

pi/100

Santa Fe Trail - Pikes Peak Greenway

6.25 miles 45:36 7:17 average per mile
6:00 pm) 40's
Late start as I spent almost 2 hours at the dentist office. Had not been in over
3 years so it took a long time to clean my teeth. Glad that is over!
Only bad news was my fillings are old and need to be replaced - 5 of them.

1.75 mile warm up
Then I did 10 X 1 minute on 1 minute off
1:05 5:44 pace
1:03 5:59
1:00 5:52
1:05 5:56
1:00 5:31
1:00 5:48
1:02 5:51
1:02 5:51
1:00 5:59
1:01 5:47
1.5 mile cool down

Ok workout I guess at least I got it done. Little bit surprised that I can
barely break 6 minute pace on these. Not worried about it plenty of time
on my side to get ready for my goal race.

Treadmill

5 miles 36:45 7:21 average per mile
6:30 pm
Late start tonight and it was getting dark so opted for treadmill.

Mountain Bike

Pikes Peak Greenway

8 miles 1:01:11 7:39 average per mile
8:00 am) upper 40's sunny
Ran with the HURT group today. Most of the group was going long. Myself
and Ezra did 4 out and 4 back. Legs still adjusting to running on pavement
and flat surfaces. I feel my turnover is very slow at this point. Got to
start from somewhere. New training cycle starts tomorrow!

pir/14

Ute Valley Park

5.65 miles
Did a preview of the course for next Sunday's race with Larry and Bethany.
The course is going to be tough! There is a new element added to this year's
race that I can't divulge. I think runners will find it pretty fun and
challenging. But who knows? Larry could change the course before the gun
goes off.
Road my new mountain bike today for the first time. I bought it so I could
start doing some cross training. It's a 29er hard tail Scott. Bought it
used of Craigslist. Rode pretty nice still haven't hit the technical stuff
yet. Need to get used to it a bit better before hitting the trails. For
now I will ride bike paths.

pi/191

Neighborhood roads

5.60 miles 39:46 7:06 average per mile
4:45 pm) upper 50's
Getting body used to running roads again. Going to cut back on the trails
and start doing more road running. In prep for a couple half marathons
and my goal race in March a marathon.

pir/6

Pikes Peak Greenway

5.12 miles 35:52
2 mile warm up
2 miles at a hard effort 5:57, 6:00
1.12 mile cool down

Red Rock Canyon

4.3 miles
Ran with JT and Brandon tonight. Hope to get to do more group runs in the future.
Legs felt tired from the race yesterday. Feeling a bit lost as far as a routine
goes. I had a schedule for the last 6 months and now nothing. I will just keep
doing whatever for a bit longer before getting back into a schedule. I really
like having a set schedule. I guess this is why I plan my race schedule out
at least 6 months at a time.

pi/185

Fall Series 2 Bear Creek Park

7.80 miles total
4.50 mile race 31:25 7:00 average per mile
14th place out of 357
First race since the 100k 3 weeks ago. This race was much shorter but was not
easy as it was a faster paced race. Still trying to get some speed back so it
was pretty hard to push the pace. Happy with the race. I did get stung by a bee
which hurt pretty bad. Leg still bugging me hours later. Near the finish line
you have to climb up a steep embankment. They have ropes you can use to help
pull yourself up. I went to pull on the rope but all I got was a slacked line.
The co race director Larry Miller was playing a prank on me. So I had to climb
it without the help of a rope.

pi/93

Treadmill

10/18/2013
4 miles 28:50
1 mile warm up
2 miles @ 10.2 mph 1% incline
1 mile cool down
Trying to slowly build some speed back. Hoping by December to have some good speed
built up.

Ute Valley Park

Thursday 10/17/2013
2.65 miles
Easy run with B. Explored some new trails.

Bear Creek Park

4.62 miles 35:00 7:35 average per mile
2:50 pm) 50 degrees sunny
Elevation gain 524
Ran what I think will be the course for Sunday's race. Not a easy course
lots of up and downs. Some nice single track. Shoes got wet on the one
and only creek crossing. Glad it's toward the end.

nb/1210/157

Eagle Peak

3.65 miles 1:17:03
min. elevation 7268 max. elevation 9277
3:15 pm) cold 40 snow flurries!
Been wanting to do this for weeks finally had time for it. The trail is on
the Air Force Academy grounds. I work very close to this trail so very
handy. Not really runnable but a good hike. The down was so steep I had a
hard time walking spots. Might need more grippy shoes if I do this again.

Treadmill hill work and speedwork

5.5 miles 40:00
5 minute warmup
2:00 @ 5% Incline @ 8.0 mph.
2:00 @ 1% Incline @ 8.0 mph.
2:00 @ 1% Incline @ 10.0 mph.
Repeated this until I hit 40 minutes.
This was a good workout I like getting some speed and hill work
in the same workout. This workout was totally winged. I planned
on running outside but decided last minute just to stay inside
and run on the mill.

Bear Creek Park

10/13/2013
5.50 miles
Scouted out the course with B for Fall Series II. Will be racing this course
on Sunday. The course will be finalized on Saturday and marked.

pi/180

Pikes Peak Greenway

10/11/2013
5 miles 35:03 7:00 average per mile
3:45 pm) cool and light drizzle
1 mile warm up
2 mile hard effort 6:07, 6:09
2 mile cool down.
Introduced some speed work back into my training. I don't have great speed as of now.
The 2 miles of it just about killed me. I will need to work on this as I want to get
faster. I'm not training for a ultra any more so I will shift my focus. My next key
race will be March 2014. It's a marathon but I will need speed if I'm finally going
to break 2:40.


b/a12/370

Ute Valley Park

10/8/13
6.10 miles 8:47 average per mile
Keeping the runs easy this week. Recovering good from the race but legs still
feel heavy. No soreness!
Next week look to get back at it a little bit more. I have fall series II next
Sunday. Hoping my legs will be back by then.

pi/85

Ute Valley Park

Sunday 12/6/13
3.85 miles 30:00 7:48 average per mile

nb/1210/152

Ute Valley Park

5.81 miles 55:31 9:33 average per mile
11:30 am) 50 degrees sunny
Only second run since the race 1 week ago. Taking it easy this week and
listening to my body. Will take it easy this next week as well. Hopefully
after that can start doing a bit more.
Went back to work on Thursday. Only missed 2 days of work due to the
shutdown, even though the shutdown is still on going. I work for Goodwill
and we have a government contract that apparently is still funded for now.

pi/174

Red Mountain

3.57 miles
Red Mountain 9:56
1:30 pm) 70's sunny
First run since the 100k on Saturday. Legs felt pretty good. I pushed
on the up and took the down easy. Could feel the soreness on the down.
Currently not working due to the government shutdown. Guess I have
more time to run. I made use of my free time today and painted the
bathroom. Was the last room to be painted. Have a couple projects
for tomorrow if I'm still not working. Got to make the best of the
situation.

pi/168

UROC 100k Breckenidge to Vail

66.4 miles according to my Garmin 13:06:15
7:00 am) 20's sunny at start warming to low 50's
22 overall 1st Age group 40-44
200 Registered 143 Starters 78 Finishers 55% Finishers rate
First 100k so a PR for me. Very happy with my race. This was one tough run. From the
start they have you climbing. I was smart all day and hiked anything that was steep.
My hiking was very strong all day with the exception of the 5 mile climb out of Minturn.
By that point I was pretty spent. We had to deal with some deep snow and wind at the
12,000 ft part of the race. It was probably a foot deep in spots with the drifts. I
was happy not to be in the lead pack making the path. I kept the effort consistent
all day as I knew I couldn't blow up or I would not finish. Running through the snow
was hard but I accepted it and dealt with it. I had to be not only physically strong
but mentally tough. I think I did well at both. I can't remember having any negative
thoughts all day. I made sure to drink and eat well. This is so important in the
very long races. I ate better than I have in past ultras. Part of this was due to my
awesome crew they had my bottles and food ready for me at each possible aid station
they could crew at. I had a pacer lined up for me at mile 27. She ran with me briefly
before realizing the sinus infection she got the day before was kicking her in the butt.
I told her sorry but I got to go. She understood and I took off. This was the flat
part of the course on the paved bike trail. I put down some pretty fast miles here
and gained some ground on the field. After the bike path the course went back on
the trails with more up and downs. I felt very good at this time. I think miles
35-40 I felt the best all day. Around mile 50 I felt the fatigue set in. I basically
just kept moving and did the best I could. Last 5 miles I had to run in the dark.
I got slightly off course with a mile to go but found my way and finished.
This was such a great experience and so glad I signed up for this race. I want
to say a special thanks to my coach Paul DeWitt www.dewittcoaching.com
for preparing me so well for this race. I came into this race fit and healthy thanks
to his plan for me. I also want to thank my girlfriend Bethany she is 100% supportive of
this crazy hobby I have. It means a lot to me to have her support. My friend Alicia
from Wisconsin flew out to help Bethany crew me. She is also a great support system.
Her and Bethany were a awesome team out there. Jill my pacer did her best to try to
help pace me it just wasn't meant to be with her infection. I do appreciate her giving
it a go though.
Plan is to take it easy for a few days. Maybe do some short trail race in the next
few weeks. Basically just having fun and no structure for a bit. Starting Dec. 1
I do plan on starting my marathon cycle for Little Rock Marathon in March.

pi/79

Ute Valley Park

45:00 3.77 miles
Ran with my friend Alicia from Wisconsin. She flew in last night. She will help
Bethany crew me on Saturday. Feeling pretty good. The nerves have definitely
set in last few days. My bib # is 59. I believe you can track me on the UROC
website if you like.

pi/12

Ute Valley Park

3.71 miles 30:00 8:06 average per mile
6:00 pm) 70's sunny

Santa Fe Trail

6.26 miles 45:00 7:12 average per mile
4:30 pm) 70's sunny
15:00 warm up
15:00 tempo 6:15 pace
15:00 cool down
Last little bit of speed work before Saturday.
Putting together a race plan, pacer and crew plans.
I will have a pacer at mile 27 on maybe to the finish.
I have a 2 member crew: Bethany and Alicia.

pi/164

Garden of the Gods

3.17 miles 40:00
1:00 pm) cloudy 70
Easy recovery run with Bethany.

pi/157

Blodgett Open Space

7.91 miles 1:30
Elevation gain 1932
Pace was pretty slow today due to some hiking and getting off course and lost at
times. Last longish run before next Saturday's run. Feeling pretty healthy at
this point. Hopefully the hay is in the barn. Looks like it will be pretty cold
in the mountains next weekend. I don't mind that just hope the trails are free
of snow. 62 miles is more miles than I have ever run so to say I'm a bit nervous
is an understatement. I look forward to the challenge and can't wait to really
test myself mentally and physically.

pi2/8

Treadmill

Friday 9/20/2013
8.04 miles 1:00
5:30 pm)
10:00 easy
2:00 @ 4% Incline @ 8.2 mph
8:00 @ 8.2 mph
Did the 2 minutes on 8 minutes off at 8.2 mph till I reached 1 hour.

b/a12/364

Treadmill

8.12 miles 57:00
7:30 pm)
7:00 warm up
20:00 tempo pace @ 9.8 mph @ 1% incline
5:00 recovery walking
20:00 tempo pace @ 9.8 mph @ 1 incline
5:00 cool down

Last hard workout before next Saturday's race.

Ute Valley Park

45:00 4.81 miles 9:22 average per mile
4:30 pm) Sunny 80 degrees
Finally the sun came out today. Sure felt nice after all the rain we had.
Easy run today and all felt good.
Getting excited for UROC 100k. Starting to think about it a lot more lately.

nb/1210/

Treadmill 15%

9/16/13
2.57 miles 35:00
15% Incline @ 4.0 - 4.6 mph.

Ute Valley Park

3.76 miles
Easy run with Bethany today. Recovery run from yesterday's long run.
I'm officially in taper mode. Less than 2 weeks till race day.

Ute Pass, Longs Ranch Road, Bob's Road, Barr Trail, Intemann and Red Mountain

Barr Trail

Longs Ranch Road

Ute Pass Trail

17.81 miles 3:00:04 10:07 average per mile
4787 feet elevation gain
Last long run before UROC in 2 weeks. Trails were kind of in rough shape today with all
the rain we have had past few days. On Barr trail a boulder rolled down on the trail
completely blocking it. Many areas washed out making for tough footing.
Hip felt better today.

pi/153

Hill Repeats

6.75 miles 1:05:14
4:45 pm) 60's rain
15:00 warm up
I ran up the hill by Pinon Valley Park for 2:00. Then I rested for :30. Ran back down hill
moderately hard. Rested for 2:00. I did this 8 times. Was supposed to do 10 but after 8
had enough and rain was starting to really come down.
The down I was suppose to run hard. The hip is still not 100% so ran as hard as it would
let me. I ran the ups hard as it didn't really bug the hip. Rest was only 2:00 instead
of the 3:00 due to the weather and me wanting to get this workout in. Last 2 I even
went with less than 2:00 rest as rain picked up.
Very hard workout!

b/a12/356

Blodgett Trail

3.85 miles 52:30
5:45 pm. mid 60's
Parked at Blodgett Trail & Open Spaces parking lot. First time running from here.
Trail got very steep and hard to follow. Didn't make it to the top. Another time.
Hip still sore.

Ute Valley Park

6 miles 55:25 9:14 average per mile
Fartlek run.
I did 6 or so pickups throughout this run. My hip has been bugging me since Monday.
I fell Saturday and hurt it. Sunday I expected it to hurt bit surprisingly it didn't.
Monday night got on the treadmill and was shocked to fine that I couldn't run
without pain. I only went 15 minutes before stopping. So this run was painful but
tolerable enough to do the workout with a little less speed than normal.

Rainbow Lake to Colorado Trail

11:02 miles 2:03:00 11:10 average per mile
min. elevation 9135 max. elevation 11,810
elevation gain 2674
8:00 am) upper 40's sunny
Started at Rainbow Lake trailhead. Hit Miners creek road which eventually
runs into the Colorado Trail. Ran on Colorado Trail for 30 minutes before
heading back. Felt like I was climbing most of the 1:15 minutes I went
before turning around. UROC is going to be a very difficult course from
what I have seen. No clue as to how long it will take me. I'm thinking
12 hours would be a good day for me. I have not run further than 50 miles
so I will be in some new territory. Also the 50 milers I have done have
been at sea level. This race is all at high altitude. Vertical gain is
over 13,000. Time limit is 19 hours 30 minutes so I should finish one
way or another. To get the belt buckle you need to be under 17 hours.
Some have predicted the winning time to be in the 8 hour range. I find
that hard to believe. Kilian Jornet might be able to do it however as
these climbs might not be a big deal to him. We shall see in a few weeks.

Breckenridge, Colorado

20.25 miles 3:45 11:07 average per mile
min. elevation 9643 max. elevation 11,246
elevation gain 3750
8:45 am) 60's sunny
Ran some of the UROC course. Got lost almost from the start.
Figured it out and ran the correct course. The initial climb
Was very steep! Once at the Vista Haus I got on Dwight's
Trail. This was a nice single track trail with lots of downhill
running. Then ran Peak's trail. It was mostly flat with lots
Of rocks and tree roots. I caught a tree root on a downhill
section. I took a hard fall but no major damage. Shortly after
this I turned around and went back the same way I came out.
Legs felt pretty exhausted by the time I got back. Glad to
get out and explore some of the trail. The initial climb was
an eye opener.

Pi/135

Thursday-Friday

Thursday 9/5/13
Treadmill Incline @ 15%
30:00 2.17 miles
Walked between 4.0 and 4.7 mph.

Friday 9/6/13
Easy flat run.
31:25 4 miles

B/a12/349

Treadmill

10.10 miles 1:13:00
5:00 warm up
30:00 8.0 mph @ 4% Incline
3:00 walk
30:00 9.7 mph @ 0% Incline
5:00 cool down

Ute Valley Park

5.22 miles 44:36 8:33 average per mile
Warm and humid!
Legs feeling pretty recovered from Saturday's run.

Pikes Peak Greenway

45:00 5.73 miles 7:51 average per mile
Easy flat recovery run. Legs pretty tired from yesterday. Was good to get a shakeout run in.

b/a12/345

Long Run

6:05 33.40 miles 10:56 average per mile
Elevation gain 7304
6:00 am) warm and very humid
Ran with Justin for first 2:11. We ran UPT, LRR and down Barr trail.
Unfortunately Justin had a bad fall and banged up his knee. Otherwise
a good run and good company. Once back at Memorial Park I got my
supplies for the run ahead by myself. I thought I had enough hydration
but it was humid and I was drinking more than I planned on. I ended
up having to head back to the car sooner than planned. I ran out of
fluids at 5:15. I was able to get some water at a Subway in Manitou
Springs. At this point I was pretty dehydrated and knew I would have
to cut run a bit short. Plan was to get in 7 hours. Besides being
behind on hydration I just wasn't having a great run. I felt pretty
spent only 3 hours into the run. Lots of walking today.
From Memorial Park I ran back up Ruxton over to Intemann trail. I then
hit the Red Mountain trail and up to the top and back down. Back to
Intemann over to Section 16. I ran that loop and back on Intemann.
Down Ruxton and back to car at Memorial Park.

pi/114

Ute Valley Park

1:13:42 9.66 miles total
40:00 4.83 miles 8:18 average per mile
33:42 4.83 miles 6:59 average per mile
2 Loops at Ute Valley Park.
First loop ran at a moderate pace.
Second loop ran hard and stopped watch every 6 minutes and recovered
for a minute or two. Was happy to be over 6:00 faster on second loop.

nb1210/153

Minute on/off

8/27/13
4.68 miles 45:00
12% Incline
5:00 warm up
Minute on @ 6.5 mph running
Minute off @ 4.5 brisk walk
Did this for 30:00
10:00 cool down
Hard workout. Tried doing 7.0 mph but was a bit too hard. I only did the
first two at 7.0 before settling on 6.5. Was able to do last 2 at 7.0.

Blodgett trails

Sunday 8/25/13
11.03 miles 2:00:11 10:54 average per mile
8:00 am) sunny and warm!
Ran this with my friend Justin. Was a fun run on all new trails for me. Trails
were pretty steep and required me to hike most of it. I would say the trail
was as steep as 30% if not more in spots. Look forward to going back and run
more of them and would love to run this to the top. The trails became hard to
find just before we turned around. Hopefully I will be able to figure out the
trail system and do that soon.

Fartlek Run at Ute Valley Park

Thursday 8/22/13
7.07 miles 1:00:00 8:29 average per mile
10:00 warm up
6:00, 5:00, 3:00, 2:00 fartlek segments with easy jogging between
each one.
15:00 cool down

nb/1210/143

Culvert Trail

5.5 miles 43:00
4:30 pm) upper 80's HOT!
Easy flat recovery run. Legs really felt the DOMS at the start. Felt better
after 10 minutes. Finished with 4 15 second strides.

pi79

Pulpit Rock

4.75 miles
Been wanting to run the trails here for some time now. Finally got a chance to run
them today. I felt pretty good for the day after a marathon. Park is not very big
but it has trails going all over this park. Will probably explore some more of
this park in the near future. I live 5 miles from these trails so very close
to home.

nb/1210/135

Pikes Peak Marathon

26.2 miles 5:04:43
47th Overall 2nd age group
7:00 am) warm and clear skies
Started out comfortable and walked when ever it was steep or my breathing became
labored. I felt okay on the up but not super. I hit Barr Camp at 1:30:19. I was
hoping to be around 1:27. So I was close but I knew this was not good if I wanted
to be 3:00 at the summit. I had a hard time running above Barr Camp. I did power
hike most of the last 6 miles up. My hiking was pretty good and I passed several
runners. I hit the summit at 3:07:00. I was a bit worried about this as I knew
I would need a good descent to break 5 hours. My down has been historically
slow. Today was no different. I again felt sick, sluggish and tired on the down.
Not sure why I have such difficulties with this part of the race. Thought I
would have a better down as my downhill running seemed to be improving this year.
I still had my best down to date but a 1:57 down is pretty pedestrian.

pi/73

Ute Valley Park

5.33 miles 49:00
First post in a week. Been super busy with painting the inside of the new house
and moving in this past weekend. Hopefully things will settle down and get back
to a more normal schedule.
My health has been kind of off this past week. Feeling run down and I have a
cold. Not a bad cold but not what you want this close to a race.
My hamstring has also been sore. Felt pretty good on tonight's run so that's
a good thing. Doing a full taper this week in prep for the Pikes Peak Marathon
on Sunday.

nb/1210/130

Intemann

5 miles 45:00
Hilly trail run. Kept the effort fairly easy.
Ran on a new section of trail they are building just off Intemann. Not sure what it's
called.

nb/1210/125

Treadmill 15%

2.88 miles 40:00
15% Incline
4.0 - 4.5 mph
Haven't done this workout in a couple weeks due to hiking quite a bit
on steep trails. Didn't want to skip this workout again this week even
though once again I had some good hiking this week. Today I finally
did more than 30 minutes. I was pretty cooked by 30 minutes but went
on for 10 more minutes. I did last 10 minutes at 4.5 mph.
I was totally spent after this workout. I have a love hate relationship
with this workout. Today it was mainly hate until I hit the stop button.
Legs pretty tired going into this one thanks to yesterdays run/hike
on Barr Trail.

3-2-1 Pikes Peak

12 miles
8:55 pm) Low 40's cloudy perfect weather
Finally got to run the last 3 miles of Barr Trail in prep for the Pikes Peak
Marathon in 2 weeks. Didn't feel awesome but not too bad. Hiked most of it
as running made me too winded for the most part. Watch died on the last mile
up. I was bummed by that because I think it was my best top mile of the day.
Went up with a group of runners and my coach Paul DeWitt. Had a good time
and met some cool runners. Some are training for Leadville 100 and others the
PPM.
mile
1 down 13:24
2 down 10:46
3 down 9:52
4 up 16:01
5 up 16:50
6 up 18:37
7 down 12:38
8 down 10:10
9 up 16:50
10 up 19:05
11 down watch died half way
12 up ? Maybe 17:30 as I pushed it.

pi/46

Hill Progression/Tempo Treadmill

8 miles 64:00
5:00 warm up.
Then every 2:00 upped treadmill 1%
Treadmill was set at 7.0 mph for the entire time
Got to 9% before I couldn't go higher.
Back to 0% for 2:00 then repeated it.
This time got to 8%.
Back down to 0% for 2:00.
I then started flat tempo run. I started out at 10.2 and quickly found out
my legs were not used to that kind of turnover. Ended up going down to
9.5. Once I got used to it was able to go back up to 9.7 and then again
with 3 minutes left did 10.0. Total of 15 minutes tempo.
6 minute cool down.
Very hard run. Was tired before I even got on the treadmill. Really didn't
feel like doing this workout. Glad I did it and got it done!

Santa Fe Trail

5.65 miles 45:00 7:59 average per mile
3:10 pm) 80 degrees sunny
Easy run but felt hard tired legs.

b/a12/339

The Crags

11.25 miles 2:29:57 13:19 average per mile
4:45 pm) upper 50's at the start cooler up high.
Elevation gain 3443
Min. elevation 10,012 maz. elevation 13,164
Good hike/run. Got some good altitude in today. Second time running this trail.
Got up higher than last time due to better weather. Had one fall on the down
was lucky not to be hurt as it was extremely steep and rocky.

pi/34

Barr Trail to Elk Park

14.68 miles 3:02:32 12:26 average per mile
8:00 am) mid 50's HUMID!!! 100%
Elevation gain 6299 loss 1088
Min. elevation 6581 max. 11,856
Started at the Cog Railway. I immediately struggled going up. I couldn't catch my
breath. I got winded going up the steep paved road. I think the humidity was a
huge factor as it was a 100%.
After a few miles of running/hiking I started to feel better. I got to Barr Camp
about 9 minutes slower than I did in a race a couple weeks ago. I guess not too
bad considering my slow start. From Barr Camp I went up another mile to
the Bottomless Pit sign. I then turned around and ran back down to Barr Camp.
At Barr Camp I got on the Elk Park trail and ran that to the Elk Park parking lot.
I finished running and it started to pour. I just beat the rain. Waited for Bethany
to pick me up as she was up on the summit. Luckily I got to sit in Simon G's car
while waiting or I would have been chilled and soaked.
Shoe note I am wearing some new shoes Pearl iZumi M2 trail shoes. Only 2 runs in
them but so far I love them.

pi/23

Gold Camp Rd Tempo

12.8 miles total
7:00 pm)upper 70's
Elevation gain 1114
5.86 mile uphill tempo run. 45:04 7:41 average per mile
1 7:38.6
2 7:26.2
3 7:42.2
4 7:36.8
5 7:44.5
6 6:55.9 0.86
Started from the High Drive parking lot and ran up Gold Camp Road.
I was about nine minutes into the tempo run when I saw a Bear in
the road. Yes a Bear! The Bear was smack dab in the middle of the
road and coming right at me. I was in shock. I finally realized
what I was seeing and stopped. I was forced to walk backwards as
the bear kept walking down the road right towards me. Finally
he veered of the road and into the woods. I started walking back
up the road and saw it was safe so I restarted my tempo run.
I think at this point my heart rate was through the roof. This
was my first encounter with a Bear ever. It was exciting but
pretty scary at the same time. This Bear was a full size mature
bear not some small juvenile.

b/a12/333

The Crags

7.5 miles 2:00:11 16:01 average pace per mile
4:45 pm) rain/drizzle
Elevation gain 2904
min. elevation 10,012 max. elevation 12,762
First time running this trail. It was steeper than I expected. Didn't go as high as
I hoped. Weather got cold and windy when I turned around. Mile 3 was so steep I had
a hard time hiking it. My split was 28:00 for the mile. This trail will take you to
the top of Pikes Peak. I would have had to go another 3 miles up or so to reach it.
Maybe some other day. Hamstring was still sore but felt better than it did early
this morning. Hoping it gets better in a hurry.

pi/8

Santa Fe Trail

14.26 miles 1:44:00
4:45 pm) skies cleared after raining mid 60's
Marathon effort run. Was running pretty hard till mile 8. Hamstring tightened
up and forced me to slow down and even walk. Hamstring finally loosened up
some after a couple miles of barely being able to jog. Hopefully it was
just a matter of fatigue and dehydration.

ba12/320

Red Rock Canyon

Monday 7/22/2013
6.33 miles 1:00:00 9:29 average per mile
1206 ft elevation gain
7:20 pm) warm 80's
Easy run but lots of hills. Felt pretty good for the day after a long run.

mm2/67

Elk Park & Barr Trail

15.35 miles 3:00:00 11:46 average per mile
Elevation gain 3630
9:45 am) sunny 60's
Run started out well but felt tired and bonky by the end. I ran on Elk Park
trail down to Barr Camp. I then went 2 miles up Barr Trail and back down.
Barr Camp back to Elk Park lot. Energy level was low and I struggled
climbing today. I hiked more than I would like to have. Glad to get some
altitude training in.

nb1210/120

Ute Valley Park

Friday 7/19/13
3.53 miles 31:36 8:58 average per mile
3:15 pm) cloudy and humid
Easy run just exploring some new trails.

nb1210/104

Santa Fe Trail

10.38 miles 1:15:05 7:14 average per mile
6:00 pm) 80's cloudy
Tonight's run had 3 segments. Each one was 25 minutes.
The first one was very easy pace.
Second one was easy pace.
Last one was marathon effort pace.
I probably ran the first segment too fast. I have a hard time running the very
easy paced stuff.
Pretty tired today. Have been painting last few days and not used to the
extra work. I better get used to it probably 2 more weeks of painting to go.

b/a12/305

Ute Valley Park

6.25 miles 1:01:19 9:49 average per mile
3:40 pm)
Easy run with 6 x 10 seconds hill repeats and 4 x 15 seconds flat strides.
Highlight was seeing two huge bucks just off the trail. They just stood there
and looked at me.

mm2/60

Ute Valley Park

4.10 miles 41:00 10:01 average per mile
4:30 pm) 70 degrees becoming sunny after raining all day
trail was muddy in spots.
Easy run from my new house. I live like 2 blocks from getting on trails at
Ute Valley Park. I hit some steep stuff today. I had over 1200 ft climbing
in 4 miles. Sore from race but nothing out of the ordinary.

nb/1210/99

Barr Trail Mountain Race

12.72 miles 1:54:35 9:01 average per mile
7:00 am) 60's sunny
12th overall 2nd age group PR by 1:31
Happy with a PR! Wasn't sure what to expect today. Have not been training on Barr Trail
this year. Glad to get some time in on Barr. My next race will be the marathon on this
trail in 5 weeks.
So my up was pretty good today. I wasn't strong enough to run it all. I had to switch
between running and hiking quite a bit. My hiking was pretty darn good.
My down was for me very good. The reason I PR'ed today was due to my down. My up
was pretty much the same as 2011.
Good to see GZ and Craig today. GZ took me on the down today. I couldn't respond to
his fast descent. Congrats on the masters win!

3.36 miles 30:00 cool down
Mile splits:
1 11:26
2 13:45
3 12:16
4 11:36
5 9:47
6 11:26
7 8:07
8 6:45
9 6:08
10 6:12
11 6:22
12 6:36
13 4:08 0.72 5:46

b/st5/81

Ute Valley Park

Friday 7/12/2013
40 minutes 3.8 miles
Easy run with Bethany.

Garden of the Gods

Garden of the Gods
6.89 miles 1:00:00 8:43 average per mile
5:00 pm) upper 80's Hot!
Took it easy today or at least tried to. Hard to run real easy on hilly trails
and warm temps. Highlight of the run for me was at the end when I saw some
Big Horn Sheep on some rocks. That was the first time I have seen them.

nb/1210/94

Wednesday 7/10/2013
5:00 pm)
Treadmill run.
7.5 miles 1:00:00 8:00 average per mile
Ran at 7.5 mph the entire run.
I ran at 1% incline then every 4 minutes I would up it to 6% without changing the
speed and would run that for 1 minute.
I'm a home owner officially as of today. My girlfriend and I bought a house over
by Ute Valley Park. Excited to move but don't look forward to the actually
moving. Will miss living in Manitou Springs for sure.

b/a12/291

Intemann & Section 16

10.07 miles 1:30:00 8:56 average per mile
6:30 pm)
Felt pretty good tonight. Feel like I'm recovering well after the 12k
race on Sunday. Look forward to racing again on Sunday. I really need
to get on Barr Trail. I have not been on it since winter. Pikes Peak
Marathon is sneaking up on me.

nb/1210/87

Treadmill 15% Incline

2.20 miles 30:00
15% Incline
Walked at 4.1 - 4.7 mph.
This was a tough workout. Last 10 minutes I was at 4.6 - 4.7 mph.
I was dripping sweat when I finished.

Summer Roundup 12k

7.54 miles 52:26 6:58 average per mile
18th Place 2nd Master
7:00 am) mid 60's humid
1 7:16.3
2 7:29.7
3 8:15.6
4 8:27.6
5 5:19.1
6 6:28.9
7 6:13.2
8 2:57.0 0.54 5:30

10 minute warmup 1 mile
18 minute cool down 1.93 miles

Okay race. I knew it was going to be a tough day. Fatigue was still pretty high
from last Saturday's marathon. I was slower than last year at this race 50:47.
I was second master thanks to them pulling the top ten runners from the age
groups and masters. Four of the top ten were masters!
One week from today I will be racing again. I hope I can recover a bit better
this week. I will be doing the Barr Trail Mountain Race in Manitou Springs.
Last year this race was cancelled due to the Waldo Canyon fires. I hope I can
run a time similar to 2011.

b/st5/66

Bear Creek Park

7.10 miles 1:00:04 8:28 average per mile
4:30 pm) 70's humid
Didn't feel great today. Think I'm feeling the effects still from the marathon.
Did 6 X 1:30 surges. Was suppose to do these at 5k effort. I was not able to
do that on the first 3. Think I need a rest day.

nb/1210/83


Thursday
30:00 easy run
Garden of the Gods with Bethany.

Falcon Trail

12.90 miles 1:42:43 7:58 average per mile
2:45 pm)low 80's sunny
Ran the entire loop today after work Pushed pretty hard today. I was told to do
1:30 and realized I was going to be over that so I ran hard last few miles.
Legs feeling pretty good for 4 days out from a marathon.

mm2/53

Red Rock Canyon

5 miles 40:13 8:03 average per mile
4:30 pm) 70 degrees
Felt pretty good today. Soreness is going away. Hopefully recover some before
next race this Sunday.

nb/1210/76

Pikes Peak Greenway

3.73 miles 30:00 8:03 average per mile
Recovery run. Quads were sore and my lower back is very sore. My back has
been sore for over a week now. I strained it a week ago picking up
some coolers full of food and ice. The run yesterday has really aggravated
it. The good news is the knee seems great.

b/a12/283

Leadville Trail Marathon

26.2 miles 4:28:43 10:15 average per mile
22 out of 489 6th age group
8:00 am) mid 50's sunny
marathon #35!
1 8:54.3
2 11:41.5
3 11:01.3
4 14:28.4
5 11:24.1
6 12:13.8
7 8:28.3
8 7:31.3
9 7:20.5
10 8:15.2
11 12:09.1
12 18:16.4
13 18:02.5
14 10:08.3
15 8:30.4
16 8:05.6
17 8:10.7
18 9:36.7
19 10:26.9
20 13:43.3
21 8:13.3
22 11:00.7
23 8:46.4
24 8:01.4
25 6:42.3
26 6:00.4
27 1:33.8
Not a great race but not a bad race. I wasn't very happy with my climbing today. I was
however very happy with my descents. Knee was great all day even with all the rocks to
run over. I hoped to run low 4's today but I at least beat 4:30. Course was harder than
I expected. I did a training run in Leadville but it didn't include Ball Mountain or
Mosquito Pass due to snow. So most of the run I didn't know what to expect. If I
go back next year I will know what to expect. I know I can do better. Tough field
this year I thought I would have a chance at a age group award but wasn't even close.
Time to move on I suppose races next 2 weekends. Hopefully wont be too sore after
this one. My back is very sore already. Hope that gets better quick.

nb/1210/71

Falcon Trail Air Force Academy

7.35 miles 1:00 8:10 average per mile
3:00 pm) low 90's sunny HOT!
4 x 45 second strides mixed in.
Third day of running in the 90's. Getting some good heat acclimation going.
Today my knee felt better. This was the first run in a couple weeks with
no pain. Hoping this continues, I have a trail marathon this Saturday at
Leadville, Colorado.

NB/1210/44

Wednesday June 26
3.71 miles 30 minutes 7:58 average per mile
3:20 pm) 92 degrees sunny HOT!
Easy paced run.

b/a12/283

Pikes Peak Greenway Mile Repeats

7 miles 51:51 7:18 average per mile
4:30 pm) sunny & hot 91 degrees!
15 minute warm up
3 X 1 mile repeats
2 minute jog/walk in between
6:08, 6:15, 6:14
These were very difficult. It was very hot and I struggled. Goal was 6:00 could not hit
that. I think besides the heat the fact that I have done zero speed work since the Garden
10 miler was a big factor. The good news is the knee felt pretty good.

b/a12/279

Lake Isabel, San Isabel National Forest

Friday 6/21/2013 2.17 mile uphill walk @ 15% Incline 30:00
4.0-4.6 mph

Saturday 6/22/2013
4 miles 1:00 St Charles Trail. San Isabel National Forest
This is near Rye, Colorado
1534 elevation gain. Max elevation 10,303
This trail was steep and rocky! 1534 elevation gain was in 2 miles.

mm2/40

Sunday 6/23/2013
10.73 miles 1:38:32 San Isabel National Forest
1711 elevation gain. Max elevation 9,515
Ran on a trail around Lake Isabel. Also ran on a unmarked trail off
Snow Slide trail head.

nb/1210/36

Pikes Peak Greenway

5.57 miles 45:00 8:05 average per mile
4:00 pm) 80's sunny
Easy paced run. Practice for ultra marathon pace. Was suppose to be 8:30 or slower.
Knee same as yesterday.

b/a12/272

Treadmill 4%

1:05:00 8.02 miles
5 minute warmup 0% Incline
1:00 @ 4% incline @ 7.5 mph.
Knee felt about the same. Not great but not so bad I can't run. The level
of discomfort was about the same from the start to the end.
This was a boring workout. I wanted to change the pace or incline at
times just to change it up but stuck with the plan.

Elk Park

10.5 miles 2:15:34 12:57 average per mile
10:30 am) 50's
elevation gain 2134
min. elevation 10,183 max. elevation 11,846
Ran from Elk Park to Barr Camp and back. Knee was sore today maybe from
yesterdays run. Going towards Barr Camp this trail runs down and my
knee does not like downs and technical rocky trail. Barr trail back
felt better as it was much more ups than downs.

nb1210/25

Pikes Peak Greenway

6 miles 47:02 7:49 average per mile
11:30 am) upper 70's sunny
Longest run since Sunday. Knee felt better. Still pretty sore especially first
few miles. Knee did feel better than it has all week. I actually had a couple
faster miles today so that makes me hopeful.

b/a12/265

Last few days & knee update

So I took off Tuesday and saw Jeff Mathews local chiropractor. He is very well
known in the running community here. So that was Tuesday evening. I then tried
to run Wednesday evening. I went 1.86 mile before ending it. Too painful.
I went back to Jeff on Thursday. He worked on me again. He ruled out anything
serious. He thinks I might have bruised my knee. I'm thinking that might be
right. I ran Thursday evening after seeing Jeff. I ran on some trails at
Red Rock Canyon. Knee felt a little better but hurt on the downs. I ran for
45:00 a little over 4 miles. Very slow pace! After the run I got to thinking
about today's workout. I came to the conclusion maybe uphill on the treadmill
might be an option to try. No downhill!
So today I did 35:00 on the treadmill. It went pretty good and I got in a
great workout. Knee was not bad at all. Some mild discomfort. Also I should
mention I'm on the ice and Ibuprofen routine now. I ice as soon as I finish
my workout and I try to ice through out the day.
This is what today's workout looked like
5:00 @ 15% 4.0 mph (knee felt fine)
3:00 @ 7% 7.0 mph (this made my knee grumpy)
2:00 @ 15% 4.0 mph
2:00 @ 15% 5.5 mph (thought I would give running another shot at steeper grade)
2:00 @ 15% 4.0 mph (back to walking as 2 minutes of running made me winded)
2:00 @ 15% 5.5 mph (decided this feels okay but lets just stick to 2 minutes)
2:00 @ 15% 4.0 mph (and so on till 35:00)
Recap
20:00 @ 15% 4.0 mph walking
12:00 @ 15% 5.5 mph running
3:00 @ 7% 7.0 mph running

Treadmill 15%

30:05 2.10 miles
15% Incline
4.0 - 4.5 mph
Knee still hurting pretty good. Even this workout hurt. After 10 minutes though it did
feel better.

Garden of the Gods 10 Miler

10 miles 1:03:36 6:22 average per mile
New PR! Previous was 1:04:02 2011
38th overall 5th master
7:00 am) 50's sunny!
Garmin info:
Summary 1:03:39.0 10.11 6:18
1 5:59.4 1.00 5:59
2 6:44.2 1.00 6:44
3 6:32.0 1.00 6:32
4 6:13.4 1.00 6:13
5 6:39.9 1.00 6:40
6 6:09.0 1.00 6:09
7 6:15.8 1.00 6:16
8 6:12.8 1.00 6:13
9 6:19.7 1.00 6:20
10 5:56.4 1.00 5:56
11 :36.4 0.11 5:45
Took past 2 days off in hopes of recovering some and giving the knee a rest.
Unfortunately the knee still hurt today. I did a warm up and it did not feel
good at all. Knee really hurt and didn't feel better till mile 6. The downs
really hurt! On the ups it was not so bad so I pushed the ups. I still had
a great race however and probably ran a smarter race since the knee was
hurting. I went out slower and that allowed me to run faster towards the end.
I passed several runnners over last 3-4 miles. Got a masters award for 4th but
they screwed up some results and I should have been 5th master.
After the race I did a cool down and my knee was already complaining from
the hard effort. Glad to be done road racing for a while. Bring on the trails!

b/st5/55

Midland Trail

6 miles 40:50 6:48 average per mile
4:30 pm) 70 degrees sunny
Knee still hurting some. It's sore for a couple miles then it's okay for the
most part. Think it's due to my VMO muscle being pretty sore. It does feel
better than a few days ago however.
Today I did a mile warm up. Then I ran 20 seconds pretty hard then 40 seconds
not as hard sort of recovery but not a slow pace. I did this for 4 miles.
1 mile cool down.

b/st5/43

Falcon Trail

Wednesday 6/6/2013
9 miles 1:13:57 8:13 average per mile
3:00 pm) cloudy cool 50's

nb/1210

High Drive Hill Repeats

4 miles
4:20 pm) cloudy, drizzle
Did 10 X 1:00 hill repeats. After each hill repeat I would jog back down.
I would then rest around 1:45 before starting the next one. Knee is
still pretty achy. I felt it mostly on the jog back down each time.
Hoping this gets much better before Sunday. The race Sunday has lots
of fast downs on pavement.

Pikes Peak Greenway

7.78 miles 1:00:06 7:44 average per mile
4:15 pm) 80's sunny! Warm & Breezy
Felt okay today. Knee was a bit achy but otherwise all felt good.
Warm day but didn't really notice the heat. Was supposed to run 8:30 pace
or slower. Not real good at running slow when it's called for.

b/a12/254

Leadville Trail training run

27.70 miles 4:30:00 9:45 average per mile
5:22 Time on feet.
min elevation 10,232 max elevation 11,662
Elevation gain 4605
Elevation loss 4565
10:00 am) 60's sunny
Ran some of the Leadville marathon course but was not able to got to the top
of Mosquito Pass nor the Ball Mountain loop. Both snow covered. I ran what
roads I could that weren't too snow covered. I still ran through plenty of
snow, mud and water. I fell into some deep snow before turning around on 1A.
I ran county road 3 as far as I could go before giving up after soaking my
shoe in a stream. I was surprised with the amount of snow still in Leadville.
I hope it's much better by the 29th when I run the marathon.
I felt pretty good today. I was concerned with the altitude since I have not
been up high at all. I did walk the steep stuff but my walk was very good.
I ate well and drank well and never felt like I was bonking. I did get tired
but that's to be expected at that altitude and amount of time on feet.

63.84 miles for the week
10 hours time on feet.

mm2/36

Garden of the Gods Roads

10.53 miles 1:15:00 7:08 average per mile
4:00 pm) 60's breezy
This was called an easy run with some hard efforts on the ups in the first half
and hard efforts on the downs in the second half. Well it was far from a easy
run for me. Have not run the roads here in some time and don't feel like I'm
in great hilly road shape right now. The Garden of the Gods 10 mile race is
next Sunday. Don't think I will PR this year. That's okay if I don't it's
not a A race for me not even a B race. I do need to do this race however as
I'm signed up for the triple crown series. If I don't run it I can't run
Pikes Peak Marathon and that's a A race.

b/a12/246

Falcon Trail

8.45 miles 1:09:24 8:13 average per mile
2:45 pm) 60's sunny
Tried to take this run slow and easy but ran a bit faster as I got
competitive with a couple mountain bikers and tried to keep them
from passing me. They eventually passed me on a flat section but
I re-passed them on the final climb back to the parking lot.

mm/2/159

Ute Valley Park

8.14 miles
3:30 pm) 70 degrees
Did a 30 minute out and back at moderate effort. Then did the same out and
back but at a hard effort. I did 5 minutes hard then stopped and rested. I
would rest around 3 minutes. I did exactly 5 of these. I finished exactly at
25 minutes on the second out and back. Very hard workout!

mm2/8

Pikes Peak Greenway

9.02 miles 1:15:09 8:20 average per mile
Ultra pace run. This run was about practicing running at ultra pace. It felt
easy as it was on a flat trail. My stride felt shorter and less efficient.
Took yesterday off as I sat in a car for 7 hours.

b/a12/235

Pictures from trip to Southwest Colorado

Phil's World Trails Cortez, CO

16.54 miles 2:25:00 8:46 average per mile
6:30 am) upper 40's at the start
Ran some sweet single track down in Cortez, Colorado. The trail system has 39 miles of
single track. Popular mountain bike area. I started early enough I didn't have to deal
with the mountain bikers. Plan was 3 hours today but stopped short of that. Time on feet
was at least 3 hours with stops to take pictures, look around and study maps. Great place
to run for sure. Not much elevation change but lots of quick ups and downs. Elevation
was between 6200 and 6700ft.
After the run went to Mesa Verde National Park. Did lots more walking and hiking there. I
took lots of pictures. Will try to post some of them soon.

mm2

Alamosa, Colorado

9.89 miles 1:10:05 7:05 average per mile
7:30 am) 50's sunny
First time running at Alamosa. Ran on some gravel dirt trails. Was very flat. Not sure
the name of the trail ran along the Rio Grande River.
Did a structured fartlek 6:00, 5:00, 3:00, 2:00. Recovery was whatever I felt necessary.

b/asr9

Santa Fe Trail

Friday May 24, 2013
6.19 miles 45:00 7:16 average per mile
3:00 pm) 80 degrees WARM!
Very warm run. Not used to it yet and I ran at the hottest time of the day.

b/a12

Treadmill 15%

2.16 miles 30:00
15% Incline
5:00 @ 4.0
5:00 @ 4.2
5:00 @ 4.3
5:00 @ 4.4
5:00 @ 4.5
5:00 @ 4.6
Didn't do these last week and I could tell I was having a harder time at it.
Will continue to do these at least once a week right up to UROC in September.

Pikes Peak Greenway

6.16 miles 45:00 7:18 average per mile
3:30 pm) 70's sunny
Still sore but getting better.

b/a12/220

Ute Valley Park

3.3 miles 30:17 9:11 average per mile
3:25 pm) cloudy cool
Easy run on some nice single track. Felt fairly good. Pretty sore but nothing
out of the ordinary.

mm2/134

Fargo, North Dakota Marathon

26.2 miles 2:45:06 6:19 average per mile
8th Overall 1st Master!
8:15 am) warm & humid! 88% humidity at the start!
mile/pace
1 5:56.9
2 6:13.2
3 5:59.9
4 6:07.9
5 6:07.7
6 6:07.0
7 6:11.7
8 6:04.5
9 6:09.5
10 6:05.3
11 6:06.4
12 6:01.4
13 6:10.8
14 6:05.1
15 5:58.7
16 6:05.2
17 6:05.2
18 6:11.8
19 6:17.5
20 6:30.9
21 6:30.1
22 6:34.4
23 6:36.1
24 6:37.8
25 6:44.7
26 6:36.6
27 2:54.5 (.44) 6:37
Was a tough race for me. Very humid conditions made this a long day. I ran well despite
this but at mile 18 I could feel the wheels starting to fall off. By mile 20 I was spent
and just shuffled the best I could to the finish line. I had some other issues going
into this race that I'm sure had a negative impact on my race. Had a cold all week
and into race morning. Also have been having lower back issues past couple weeks.
Very happy with the master win and the extra $500.00 in my pocket. Course was super
flat and fast. Loved the support from the locals and the finish line was the best I have
ever seen. We finished inside the Fargo Dome. Large jumbo screens in each corner
showing each runner as they came into the dome. My parents and girlfriend were waiting
inside for me. Awesome to have them there for the support. Thanks guys!
So I'm done with road marathons for a while. Time to hit the trails! Looking forward
to the change of scenery.

b/st5/77

Fargo, North Dakota

2.9 miles 20:00 6:54 average per mile
9:30 am) 60's sunny
Last run before my marathon tomorrow morning. Weather looks warm with scattered
showers. Hopefully the rain will hold off.

b/a12/213

Pikes Peak Greenway

6.69 miles 45:00 6:44 average per mile
3:00 pm) 60's cloudy, light rain
15:00 warm up
15:00 2.55 miles 5:53 average per mile
15:00 cool down
Last workout with any speed in it before the marathon on Saturday.
Forecast is not the best, kind of warm and rain likely.
Leave tomorrow morning for Fargo, North Dakota.

b/st5/290

Manitou Springs

4 miles 30:20 7:35 average per mile
3:30 pm) 70's cloudy

b/a12/210

Santa Fe Trail

6.26 miles 45:00 7:11 average per mile
3:15 pm) upper 70's cloudy
Feeling better today.

b/a12/206

Day off/ Sick

42.6 miles for the week
Took 2 days off this week. Came down with a cold yesterday sore throat and such.
Feeling better today than last night. Hopefully it will move out quickly.

Pikes Peak Greenway

12.94 miles 1:30:00 6:57 average per mile
10:45 am) 60 degrees
Ran hard first mile (5:50) then just put it in cruise control. One week from today
I will be running my 34th marathon.

b/st5/283

AFA Falcon Trail

9.3 miles 1:15:00 8:04 average per mile
3:00 pm) 50's
Did 4 X 1 minute surges. Otherwise ran steady and tried not to push hard.

mm2/130

Treadmill 15%

2.22 miles 30:00
Started at 4.3 mph and finished up at 4.7 mph. All walking.
Great workout. I really enjoy this workout. It's pretty intense but over so
quick you can muster through it.
Getting excited for Fargo Marathon. We leave next Thursday morning. Race is
on Saturday May 18.

Pikes Peak Greenway 10k Hard Effort

12.4 miles 1:23:41
4:00 pm) 50 degrees cloudy cool
3 mile warm up, 10k, 3.2 mile cool down
10k 37:28 6:02 average per mile
5:58, 6:02, 6:02, 6:05, 6:04, 6:05, 5:55 (1:12)
Legs were tired going into this run. Was not really looking forward to doing this.
Once I got going it felt okay not great. Was a difficult run and I basically was
tired from the get go and just held on.
Fastest 10k I have run in Colorado.

b/st5/50

Pikes Peak Greenway Boston Tribute Run

5.74 miles 44.56 7:50 average per mile
5:55 am) cloudy cool
Ran the Boston Tribute 5k fun run. Legs felt tired but that was to be expected.

b/a12/200

Long Run

23.91 miles 3:00 7:32 average per mile
8:00 am) 40's
Last long run before Fargo in 2 weeks. Today was more about time on feet than trying
to run fast. Felt pretty good most of this run. Usual fatigue towards the end not bad.
Ran first half of this run with the HART Running Club. Was nice to have some company
for the first 12 miles.
1 8:44.0 1.00 8:44
2 8:03.9 1.00 8:04
3 7:49.9 1.00 7:50
4 7:49.4 1.00 7:49
5 7:41.7 1.00 7:42
6 7:44.1 1.00 7:44
7 7:27.1 1.00 7:27
8 7:25.4 1.00 7:25
9 7:18.8 1.00 7:19
10 7:24.0 1.00 7:24
11 7:27.1 1.00 7:27
12 7:47.3 1.00 7:47
13 7:15.3 1.00 7:15
14 7:24.4 1.00 7:24
15 7:21.8 1.00 7:22
16 7:15.6 1.00 7:16
17 7:22.1 1.00 7:22
18 7:22.1 1.00 7:22
19 7:25.8 1.00 7:26
20 7:21.2 1.00 7:21
21 7:25.2 1.00 7:25
22 7:14.0 1.00 7:14
23 7:18.8 1.00 7:19
24 6:33.3 0.91 7:13

57.91 miles for the week. 7:34 time on feet.

b/a12/194

Treadmill 15%

2.22 miles 30:00
15% Incline
Walked between 4.2 mph and 4.6 mph. Last 7 minutes at 4.6 mph.

AFA Falcon Trail

9.55 miles 1:15:03 7:51 average per mile
3:00 pm) mid 50's sunny
Fun trail run on the nice single track at the Air Force Academy.
Was told to keep it easy I tried to do that but found myself
pushing it at times.

mm2/120

16 X 400's

8.11 miles 55:57
4:00 pm)40 degrees chilly
2.19 miles warmup
16 X 400's
1.57 miles cool down
Was going to do this on the track at Manitou Springs High School but track was
occupied. So I went with my backup plan and ran over to Midland Trail. I found
a nice flat spot to do them. I did this as an out and back so 8 times out and
8 times back. This was a tough workout! I have never done this many 400's in
a workout before. I did one 400 every 2:00 so my rest was between 30-40 seconds
between each one.
Time, Distance, Pace
1:19.3, .25, 5:15
1:25.5, .26, 5:23
1:23.0. .26, 5:15
1:25.6, .26, 5:29
1:20.7, .25, 5:18
1:26.0, .26, 5:30
1:20.3, .26, 5:10
1:24.6, .26, 5:22
1:20.1, .26, 5:09
1:24.6, .26. 5:27
1:21.0, .26, 5:07
1:24.8, .26, 5:29
1:20.5, .26, 5:11
1:24.0, .26, 5:27
1:18.9, .25, 5:10
1:22.4, .26, 5:12

b/st5/269

Pikes Peak Greenway

8.57 miles 1:02:00 7:14 average per mile
3:10 pm) 60's breezy
Somewhat easy run with 4 X 10 second uphill strides at the end.

b/a12/169

Ute Valley Park

5.55 miles 50:00 9:01 average per mile
3:30 pm) mid 70's very warm!
Nice trail run today. Have not run Ute Valley since last November.
Good run other than my lower back being very sore. Back has been sore
since my long run on Saturday. I think I tend to bend over too much
on my long runs as I fatigue putting stress on my back.

mm2/110

Pikes Peak Greenway

8.03 miles 1:00:09 7:29 average per mile
9:30 am) sunny and warm upper 60's
Easy recovery run.
54.12 miles for the week. 7:47:50 time on feet.
Was a difficult week. I had some hard workouts. Overall happy with the week.

b/a12g/260

Marathon simulation long run

20.88 miles 2:30:00 7:11 average per mile
9:53 am) 60-68 sunny and warm
Did 3 X 1 mile repeats with 2:00 rest or so between each. Then ran 1.5 hours steady.
Finished with another 3 X 1 mile repeats. Very hard workout! Was pretty warm today
and that made it even more of a difficult run.
Lap, Time, Distance, Pace
1 8:34.5 0.90 9:31
2 6:00.9 1.00 6:01
3 2:05.8 0.28 7:21
4 5:54.6 1.00 5:55
5 2:04.6 0.27 7:34
6 6:00.1 1.00 6:00
7 7:26.4 1.00 7:26
8 7:14.3 1.00 7:14
9 7:25.0 1.00 7:25
10 7:27.6 1.00 7:28
11 7:24.0 1.00 7:24
12 7:19.6 1.00 7:20
13 7:31.8 1.00 7:31
14 7:25.6 1.00 7:25
15 7:23.3 1.00 7:23
16 7:33.9 1.00 7:34
17 7:26.3 1.00 7:26
18 7:14.6 1.00 7:14
19 :29.1 0.06 7:42
20 6:18.3 1.00 6:18
21 3:21.5 0.42 7:54
22 6:10.1 1.00 6:10
23 2:26.7 0.31 7:49
24 6:19.7 1.00 6:20
25 5:23.2 0.62 8:44

b/a12/160

Treadmill Incline

2.12 miles 30:00
15% Incline walking
Walked at 4.2 mph for 25 minutes last 5 minutes at 4.5 mph.

Midland Trail & Pikes Peak Ave. Half Mile Repeats

8.95 miles 1:10:06 7:50 average per mile
4:00 pm) 60 degrees
15:00 warmup
8 x .5 mile repeats
3 minute walk or so between each
2:55 .50 5:47 pace
3:06 .53 5:54 pace
2:51 .50 5:43 pace
2:48 .51 5:31 pace
2:47 .51 5:32 pace
3:04 .53 5:51 pace
2:49 .50 5:36 pace
2:57 .51 5:48 pace
11:00 cool down
Tried to run these closer to 5:30 pace but couldn't do that at this time.
I have not done half mile repeats in ages so no real surprise I was not
hitting faster times.

b/st5/260

Intemann Trail & Red Rock Canyon

5.07 miles 47.35 9:23 average per mile

mm2/104

Treadmill hill workout

9.07 miles 1:07:00 7:23 average per mile
15 minute warmup with a few strides
47 minutes at 8.5 mph between 0%-8% incline. Would do 1 minute on 1 minute off.
The 1 minute on would be at 8% and the 1 minute off would be at 0%
Did 15 of the ups. The ups were actually closer to 1:30 by the time the
incline would finally reach the 8% grade. 10 minute cool down.
Very, very hard workout. Glad it's over!

Woodland Park Centennial Trail, Manitou Lake

16.25 miles 2:00 7:23 average per mile
11:00 am) 40-50's
Elevation gain 923
7744 minimum elevation
8612 maximum elevation
1 7:29.7
2 7:15.9
3 7:10.4
4 7:16.3
5 7:00.8
6 7:07.1
7 6:57.0
8 7:14.9
9 7:22.6
10 7:26.8
11 7:52.9
12 7:34.9
13 7:25.0
14 7:29.4
15 7:56.9
16 7:28.8
17 1:52.6
Ran part of this trail before but not the entire route. It's a out and back. You run
from Woodland Park down highway 67 to Manitou Lake and then back. It's downhill out
and uphill back. Looking at my splits you can see they become slower after mile 8.
Nice bike path the entire way. I really enjoyed this run.
Wore HR monitor today. Have not worn one in a very long time. It was about what I
figured it would be 130's - 140's. My average was 140. Highest I saw today was 149.

Miles for the week 42.57, 5:46 time on feet.

b/a12/139

Midland Trail

8.66 miles 1:00 6:56 average per mile
11:00 am) upper 40's
Moderate effort with 6 X 1:00 surges. Did the surges every 5-10 minutes. I would
say 5:20 pace or so on the surges.

b/a12g/250

Treadmill Incline

2.35 miles 35.00
Walking on treadmill.
5 minutes @ 12% 4.2 mph
25 minutes @ 15% 4.0 mph
5 minutes @ 15% 4.2 mph
Went 5 minutes longer this week and 3% steeper.

Treadmill

7.86 miles 1:00
10:00 @ 1% Incline (warmup 5:00 @ 7.0)
2:00 @ 5% Incline
8:00 @ 1% Incline
2:00 @ 5% Incline
8:00 @ 1% Incline
2:00 @ 5% Incline
8:00 @ 1% Incline
2:00 @ 5% Incline
8:00 @ 1% Incline
2:00 @ 5% Incline
8:00 @ 1% Incline
Post warmup did this workout all at 8.0 mph.

Leadville

Day off!
Rest day and I feel like I needed it.
Signed up for Leadville Trail marathon today. Race is June 29th.
Will be interesting to see how I do as I have not preformed well at altitude.

Intemann Trail

3.13 miles 31:00 10:00 pace per mile
4:45 pm) cold and breezy
Easy run. Enjoying a recovery week.

mm/98

Treadmill

5.32 miles 40:00
6:45 pm)
Easy run with 4 X 15 second strides.

Pikes Peak Greenway Fast Finish Long Run

17.05 miles 2:00:00 7:02 average per mile
9:15 am) mid 40's Sunny and Breezy
Ran at a steady pace for 1:30. Last 30:00 picked up the pace and finished fast.
Legs felt relatively good. Some soreness and fatigue. Really felt it last 30:00.
Last 30:00 splits 6:21, 6:15, 6:26, 6:12, 6:24 (4:42)

55.61 miles for the week. 7:50 time on feet

b/a12/122

Red Rock Canyon/Section 16

12.16 miles 1:59:27 9:49 average per mile
9:00 am) 40's
Elevation gain 2574
Easy run with Justin today. Nice to catch up with him.
Was fun having someone to run with. Pace stayed nice and easy even on the steep stuff.

mm2/95

Manitou Springs Roads

7.5 miles or so 1:00
3:30 pm) 40's
Garmin died so not positive on distance. Time was right as I made sure to look at the
clock in the car before starting. I'm having problems with my Garmin lately. Needs a new
battery. Dies even though it says 50% battery left. I have to make sure it's at 100%
when I start runs or it wont last for the run. Anything over 2 hours is taking a chance.
Not sure if I want to spend $400 on the newest Garmin model. Might just send it in and
get it refurbished.

b/a12/104

Treadmill

30:00 2.16 miles
12% Incline
10:00 @ 4.2 mph
20:00 @ 4.3 mph
30:00 @ 4.4 mph

Last 2 weeks did this at 10%.

Treadmill Threshold/Vo2 Combo

10.25 miles 1:20:00 7:48 average per mile
4:10 pm)
15 minute warm up
3- 15 second strides
15 minute tempo @ 9.8 mph 6:10 pace
5:00 flat recovery
10 x 1:00 hill repeats @ 8% Incline @ 8.5 mph = 5:44 mile pace
2:00 rest in between each of these. The treadmill would take
28 seconds to reach the 8% incline from the 0% setting. So
I would not start the 1 minute on till it stopped going up.
This made these even harder as I was running nearly 1:30 on
each of these.
10:00 cool down

This workout was totally new to me and practically killed me.
Only did this workout because coach told me to do it. I don't think
I would have been able to do this workout without the push.

Red Rock Canyon

6.45 miles 1:00 9:18 average per mile
6:45 pm) 60 degrees at start then dropped significantly
Legs felt stiff and sore at the start of this run. Loosened up over the run.
Felt pretty good on the climbs.


b/asr9

Intemann Trail, Section 16, Bear Creek Canyon

18 miles 3 hours 10:00 average per mile
8:00 am) 40's sunny
Longest trail run since December! Legs felt it for sure. Didn't have much strength on the
climbs. At around 2 hour mark I really felt the fatigue set in.

52.04 miles for the week and 7:42 time on feet.



mm2/82

Treadmill

2.28 miles 30:00
Walking on treadmill @ 10% Incline.
0:00 - 8:00 @ 4.2
8:00 - 25:00 @ 4.7
25:00 - 30:00 @ 5.0
Little bit faster than last week. 5 mph felt like a quick
turnover almost like I needed to start running.
.14 more than last week.

Treadmill

8.2 miles 60:00
Set it at 8.2 mph and ran at that for most of the run. Did 5- 15 second strides towards the end.

Pikes Peak Greenway mile repeats

10.07 miles 7:09 average per mile
4:30 pm) low 60's sunny & breezy
15 minute warm up
6:15 mile
2:11 recovery
6:19 mile
2:12 recovery
6:22 mile
2:10 recovery
6:19 mile
2:07 recovery
6:18 mile
15:00 cool down

Not a great run but got it done. Thought I would be closer to 6:00 miles on the
repeats. Several factors due to my run not being great. Tired from work, still
recovering from cold, breezy and warm conditions. Oh and forgot my music I really
needed it today.

b/st5/208

Treadmill

7.12 miles 60:00
5:00 warm up
First set
5:00 @ 1% Incline 8.0 mph
7:00 @ 2% Incline 8.0
9:00 @ 3% Incline 8.0
11:00 @ 4% Incline 8.0
13:00 @ 5% Incline 8.0
15:00 @ 6% Incline 8.0
Second set
17:00 @ 0% Incline 7.0
19:00 @ 1% Incline 7.0
21:00 @ 2% Incline 7.0
23:00 @ 3% Incline 7.0
25:00 @ 4% Incline 7.0
27:00 @ 5% Incline 7.0
29:00 @ 6% Incline 7.0
31:00 @ 7% Incline 7.0
33:00 @ 8% Incline 7.0
Third set
35:00 @ 0% Incline 7.0
37:00 @ 1% Incline 7.0
39:00 @ 2% Incline 7.0
41:00 @ 3% Incline 7.0
43:00 @ 4% Incline 7.0
45:00 @ 5% Incline 7.0
47:00 @ 6% Incline 7.0
49:00 @ 7% Incline 7.0
51:00 @ 8% Incline 7.0
Fourth set
53:00 @ 0% Incline 7.0
55:00 @ 1% Incline 7.0
57:00 @ 2% Incline 7.0
60:00 @ 0% Incline 6.0 cool down

Did first set too fast of speed and was only able to get up to 6% incline.
I adjusted to 7.0 for second set and it felt better. Hopefully next time
I can get higher than 8% incline at 7.0.

Red Rock & Intemann Trail

6.37 miles 1:00 9:25 average per mile
5:50 pm) 40's
Easy run. Feeling better than past couple days. Hoping this cold is on it's
way out. Not really feeling sore from yesterdays long run. That's a good
sign.

mm2/64

Pikes Peak Greenway & Santa Fe Trail

2:00:08 16.61 miles 7:14 average per mile
9:15 am) mid 40's to low 50's
Splits 7:41, 7;15, 7:17, 7:07, 7:09, 7:14, 7:15, 7:18, 7:13, 6:58, 7:05, 7:02,
7:11, 7:06, 7:24, 7:16, 7:33 (.61)
Longest run since Little Rock almost 1 month ago. Run was difficult and I felt
very tired. Last half hour was especially hard. I think my lack of long runs
is a factor and maybe more importantly is the fact I have a cold that is in
full effect.
48.8 miles for the week and 6:23 time on feet.

b/a12/96

Treadmill

2.14 miles 30:05
Walked on treadmill at 10% incline.
4.0 mph 5 minutes
4.2 mph 15 minutes
4.5 mph 10 minutes
First time doing this kind of workout. Was a good workout actually. I got in
a good sweat and felt no pounding on the body.

Garden of the Gods

8.30 miles 1:00 7:14 average per mile
869 elevation gain
5:15 pm) 50's
First ever Fartlek run. I wasn't even sure what they were until recently.
I ran from the house to Garden of the Gods and back. I probably did 12-15
pickups through out the run. I would do between 30 seconds and 1 minute
on each. I did the pickups on flat sections, hills and on the downs.
Workout was harder than I anticipated. That and I'm trying to get rid
of this cold which isn't helping.

b/a12/79

Intemann & Red Rock Canyon

6-7 miles 1:00
5:00 pm) upper 50's
Easy run or so I tried. I had to walk some of the hills in order to keep it
easy. Watch died after 2 miles. Needed to run for an hour so ran what felt
like a hour. Got home checked the time and I was gone for exactly 1 hour.

mm2/57

Pikes Peak Greeway

7.78 miles 53:00 6.49 average per mile
5:00 pm) low 50's
15 minute warmup
4 x 15 second strides
20:00 tempo 3.31 miles 5:59, 5:59, 6:09, 6:06 (.31) 6:02.5 average per mile
15 minute cool down
Still feeling run down. Tempo was difficult. Struggled last mile.

b/st5/197

Manitou Springs Roads

7.47 miles 1:00 8:02 average per mile
5:00 pm) 40's
Easy run with 4-15 second strides. Few form drills at the end.
Legs very heavy and tired. Hard day at work and not much sleep night before.
Saw Shinedown in concert last night. Was a awesome concert worth staying up
late for.

b/a12/70

Treadmill

6.25 miles 44:31 7:07 average per mile
10:00 am)
Pretty cold morning so hit the mill. I'm ready for spring like weather.

Santa Fe Trail & Midland Trail

Thursday 4ish miles Santa Fe Trail
Forgot Garmin. Ran with Paul DeWitt.

Friday 12 miles 1:25:28 7:07 average per mile
Midland Trail
40's breezy
Tired legs from work and longest run in 3 weeks.

b/a12/62

Intemann & Red Rock Canyon

8 miles 1:11:26 8:56 average per mile
4:00 pm) 40's sunny
Elevation gain 1370
Tired from work. Not in trail shape either. Still adjusting to work and trying
to get runs in. Hopefully it gets easier.

Rainbow Falls

6 miles 40:32 6:45 average per mile
11:15 am) mid 30's partly sunny
Pushed the pace on this run. Didn't feel great but good to have back to
back running days again. Look forward to starting up some training for
Fargo Marathon.

b/a12/45

Pikes Peak Greenway

8 miles 53:08 6:38 average per mile
1:30 pm) 40's breezy
Felt pretty good. Calf felt much better. Was able to push pretty hard today.
Last mile ended with a 6:19.

b/a12/39

Air Force Academy

8.58 miles 1:07:11 7:50 average per mile
4:00 pm) upper 60's
First time running with Air Force Academy Marathon Team. I work at air Force Academy
so I have access to run with the team. We ran mostly on the Falcon trail. We did
3-4 30 second pick ups. I could feel those as I have done zero speed since Little
Rock. Longest run too since Little Rock. Calf felt much better.

Registered for UROC 100k tonight. Looks like my spring/summer is booked. They
were kind enough to offer me elite status.

b/a12/30

Treadmill

4 miles 28:48 7:12 average per mile
5:00 pm)
Longest run in over a week. Calf felt better today.

Treadmill

3 Miles 23:31
9:45 am)
First run in 2 days. Calf is not getting much better. Having to take it
easy and do short runs. Going to be a long week as I start my first
full week at my new job. I will be working at Air Force Academy doing
janitorial work.