Treadmill

2 miles 15:55
Easy run just to loosen the legs up a bit. Leave tomorrow. Excited!

Pikes Peak Greenway Tempo

5.70 miles total
4 mile tempo 23:47 5:57 average per mile
11:00 am) low 30's sunny
Last hard effort before the race Sunday.
Goal was to hit under 6:00 pace. I did that so I'm happy.
5:56, 5:57, 5:57, 5:55

b/st5/189
#143

Manitou Springs

3 miles 21:59 7:19 average per mile
10:30 am) low 30's cloudy
Just ran from my house and ran on nearby streets. Short run but far from
easy. Not many flat roads around here. Tomorrow will be my last key
workout a short tempo run.

b/a12/20

Treadmill

3 miles 22:26
10:00 am)
Easy treadmill run. Took yesterday off. Legs a bit tired still from race on Saturday.
Will be a low volume week for sure. Look forward to Friday when we leave for Little
Rock. Race is Sunday! Weather is looking good. Low 50's for the high and sunny.

Winter Series 4 Black Forest, CO. 20k

14 miles total
10:00 am) 30's sunny
20k race 1:19:59 6:32 average per mile
5th Place Overall. Finished 2nd in the series.
Took past 2 days off. First time I have done that in ages. Wanted to be somewhat fresh
for this race. Plus I'm tapering for next Sunday's marathon. Today's race was at Black
Forest, CO. The course is on rolling roads and is at 7500 ft altitude. I forgot how
hard this course was. I did the short version last year 10k. I have difficulties breathing
at 7500 ft. Not that 6,000 ft is easy but the extra 1500 ft makes a difference for me.
I felt winded early on in the race. My breathing settled down after 4 miles or so.
I passed a couple runners during the race and got passed right at the finish line. He
had more of a kick than me. I guess that's what you get when your 19 years old. You can
see by my splits that my last .44 was all out sprint on tired legs.

6:12, 6:51, 6:31, 6:58, 6:24, 6:36, 6:31, 6:12, 6:23, 6:46, 6:47, 6:33, (.44) 5:13

b/a12/17

Treadmill 3 on 3 off

6 miles 39:36 6:31 average per mile
11:00 am)
Tried something new today. Wanted to work on some turnover so did this.
3:00 @ 7.0
3:00 @ 10.0
3:00 @ 8.0
3:00 @ 10.5
3:00 @ 8.0
3:00 @ 10.5
3:00 @ 8.0
3:00 @ 10.7
3:00 @ 8.0
3:00 @ 10.7
3:00 @ 8.0
3:00 @ 10.8
3:36 @ 8.0
Only 18 minutes at the faster end but sure was a tough workout. I liked it!
Was going to do this outside. After thinking about it decided might be better
to do on the treadmill. Easier for me to keep track.
10 days till Little Rock. Can't wait! My girlfriend and uncle will be doing
the half marathon. My parents will be there cheering us all on.

#143

Quail Lake & Jack Quinn's

5.65 miles total
2 short runs today.
First run 2.65 miles
Ran at Quail Lake for the first time. It's a .9 mile loop around
the lake. Ran 1 hard loop 5:52 mile.

Second run 3 miles
Jack Quinn's club run. Ran with B. Fast last mile for B.

B/a12/3
#142.5

Treadmill Progression Run

4 miles 26:00 6:30 average per mile
12:00 pm)
Started easy then after a mile or so decided to up the speed one tenth of
a mile every quarter mile. By the end I was up to 10.2 mph. Good workout.

Pictures from Estes Park, CO

Rocky Mountain National Park, Estes Park, CO

4.2 miles
Run/hike with B. Beautiful hike but very windy.
Had a great visit at Estes Park. Ate way too much though.
I had a Burrito that was called the 14er. It was HUGE! Of course
I got competitive and had to see if I could eat it all. I did.
Took some awesome pictures. I will post those tomorrow.

Pikes Peak Greenway Tempo

7.5 miles total
6 mile tempo 37:03 6:10 average per mile
10:20 am) warm and breezy
Good tempo run today a little slower than I was shooting for but not bad.
Legs felt fairly good today.
6:06, 6:08, 6:07, 6:16, 6:08, 6:17

50 miles for the week. Started my taper after Wednesday's long run.
Took 1 day off this week and had 3 short runs.

b/st5/8
#142.5

Treadmill

Friday 2/15/2013
3 miles 21:50
2:00 pm)
Easy short run.

Intemann & Red Rock Canyon

4 miles
11:00 am) 30's
Easy run on some soft snow covered trails. Just what I needed after 22 miles
on concrete yesterday. I felt surprisingly well.
Happy Valentine's Day!

mm2/50
#140.5

Pueblo Front Range Trail

22 miles 2:28:29 6:45 average per mile
10:30 am) mid 40's sunny
Last long run before Little Rock marathon. I will taper now. Race is 2 1/2
weeks away March 3.
Did the run on a concrete bike path. Legs got pretty sore from the pounding.
By mile 15 my legs were hurting and found it hard to pick up the pace.
I have not been running on concrete so that was tough. I much prefer asphalt,
dirt or gravel trails.
This run was more about the miles than the pace. I still hoped to run faster
than I did. Still a good run and lots of time on feet.

b/st5/183
b/a12g/239

Jack Quinn's

3 miles
5:30 pm) 30's
Nice easy run with B. Then we went to Chipolte afterwards. This is going to
be our Tuesday night date night for the foreseeable future. Body feels
pretty good after taking off a full day and practically all of today. Hope to
have a solid long run tomorrow morning.

#143
b/a12/273

Day off

Ended my current running streak at 41 days. Feeling okay just a bit run down.
I have my last long run on Wednesday. I want to have some life in my legs
for the 22 mile run. My training for this marathon is more important than
a streak. So I will listen to my body.

Garden of the Gods

10.5 miles 1:15:29 7:11 average per mile
9:50 am) 20's cold
Tired today. Might take tomorrow off. Have not had a rest day yet this year.
41 straight days. I think it might be time. My body is telling me so.
Long run Wednesday so a day off and a easy day will be good. I plan on 22
Wednesday then tapering.

b/a12g/226

Winter Series 3 Long Course Race 10 miles

11.7 miles total
10 mile race Winter Series 3 1:04:22 6:26 average per mile
4th Overall out of 221
Good result today even though I didn't feel I had a great race.
Legs are feeling the training effect lately. Race was tough first
5 miles as we ran into a headwind. I settled into a group of 8-10
runners. I drafted as best I could in hopes to save some energy
for the fast 5 miles coming back. At the turnaround I was in 6th.
I passed 2 runners almost immediately putting me in 4th. I stayed
in 4th the rest of the race. I hoped to reel in 1 or 2 more runners
but couldn't. I pushed hard last 5 miles but didn't gain any on
top 3 runners. Overall I'm now 2nd in the series. The top 2 runners
in the series didn't show up today. The top runner in the series
is only 16! I am almost 2 minutes back. I will need a great race in
2 weeks if I want to overtake him. Not likely but I will give it
all I got.
6:48, 6:46, 6:51, 6:52, 6:40, 6:10, 6:04, 6:03, 5:55, 5:47
55.8 miles for the week. 2 races both 4th places. 2 hard workouts.
Cut the mileage some but still a hard week of training. This coming
week will be my last hard week before tapering. I look forward to
tapering!

b/st5/172

Red Rock Canyon

5 miles 41:52 8:22 average per mile
10:45 am) upper 30's sunny
Easy run on the trails. Race tomorrow! Looks like a fun day tomorrow
colder and winds 20-30 mph! Will make the out and back course interesting.
Tailwind for 5 miles and a headwind for 5 miles.

mm2/46
#142

Treadmill

4 miles 27:03 6:46 average per mile
11:45 am)
Short run today after yesterday's hard run. Will take another easy day tomorrow.
Saturday I have a 10 mile race.

#141.5

Pikes Peak Greenway Marathon Effort

17 miles total
16 miles 1:42:28 6:24 average per mile
10:40 am) 50's sunny
Was right on target as far as my goal for this run. Wanted to average 6:20's.
As for the run it was not easy. Legs felt very heavy and tired. I think running
hard Sunday and Monday had an effect on today. Another factor could be fatigue
from building my mileage up over past 5 weeks and not taking a day off. So
with all that said I'm pretty happy with today's run.

1: 6:27.9
2: 6:32.5
3: 6:20.0
4: 6:27.9
5: 6:20.7
6: 6:29.9
7: 6:20.4
8: 6:28.9
9: 6:36.4
10: 6:28.8
11: 6:34.8
12: 6:13.9
13: 6:05.9
14: 6:18.3
15: 6:09.0
16: 6:30.3

b/st5/160
#141.5

Jack Quinn's

3 miles 29:00
5:15 pm) 40's
Recovery run with B. Feeling a bit sore from yesterday. Tomorrow will
be a 16 mile run at marathon effort. Hoping to hit 6:20's average.
Got my 10 run Jack Quinn shirt tonight.



b/a12/269

Gold Camp Road

10.5 miles
10 miles 1:07:05 6:42 average per mile
11:00 am)mid 40's sunny
Elevation gain 1233
Great Run! Maybe my best run this year so far. The run is an out and back.
5 miles uphill then 5 miles downhill. Usually this turns into a progression
run due to the course. I really like the benefits from this run. I get to
work on strength first half then speed on the second half.
8:06, 7:50, 7:33, 7:31, 7:32, 5:58, 5:49, 5:43, 5:38, 5:22

b/a12/265

Game Day 5k

4.6 miles total
3.1 mile 5k 18:13 4th overall 1st master
Solid race. Felt good went out fast slowed on the second mile. Picked
it back up on the last mile. I didn't feel fresh by no means as I had
a pretty hard week of training. Huge turnout over 500 runners in the 5k.
Everyone got a finisher medal which is pretty cool for a 5k. They had
a half marathon as well but was not feeling up to racing that far today.



bst5/143
#143.5

Treadmill

7.6 miles 50:34 6:39 average per mile
70 miles for the week. My highest of the year so far. Great week!
Weight was way up today. My diet was bad yesterday.

#143

Manitou Incline & Barr Trail

6.7 miles total
1 miles Incline 26:41
Elevation gain 2386
The Manitou Incline is finally legal! After many years of trying to make it
legal, it is finally as of today.
I was 2:52 faster than last week on the Incline. Felt much better!
Legs felt fine today I didn't even notice any soreness from the 20 miler
yesterday.

#140.5
mm2r/41