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.

Manitou Springs

2.25 miles
4:30 pm) 60 degrees
Calf is still very sore. Will have to take my time coming back.

Ran 2 miles yesterday at Air Force Academy.

Little Rock Marathon

26.2 miles 2:44:39 6:18 average per mile
10th overall out of 2446 finishers. 2nd Master
8:00 am) low 30's sunny and breezy
755 elevation gain
Another marathon under my belt. No PR again but I felt Lucky! Going into this race my
training went well and I was super healthy and ready to PR. My last key workout was
a short tempo run on Wednesday. It went great but as soon as I stopped running I noticed
my calf was very tight and sore. Didn't really think much about it. Just figured it
was a little sore from the effort and maybe because I was slipping somewhat on the snow.
I took it easy the following days. Race day came and it was fine. I went out what felt
easy and ran a 5:34 first mile! My fastest ever in a marathon. shortly after mile one
I felt my calf muscle tighten up. I got concerned. I let off the gas and ran a 6:09
second mile. I became very worried about my first ever DNF. I didn't want that to happen
no matter what. I felt obligated to run until I couldn't. I just kept taking it a mile
at a time. Pain was tolerable and didn't get much worse with time. I would have the
occasional surge in pain but would not last. I was able to pretty much run the pace
I wanted but it was affecting my stride and everything else as I tried to favor it.
At the halfway point I was 1:21:09 well off my goal of 1:18:30. Miles 14-17 are the
hilly miles and I actually did well on these as it felt good to me. Mile 18 I was
in 13th place and passed 3 runners over the next 8 miles. So I still could run
strong just didn't have my wheels working properly. Overall just happy I got to
finish this race and top 10 really made it all worth it. I'm very sore still today
and not sure when I will be able to run normal again. I really beat my body up on
this one.
My girlfriend did the half marathon. This was her first road half marathon. Her goal
was 2:15. She ended up running a 2:07! She did Awesome! I'm so proud of her.
We both really enjoyed our visit to Little Rock. Got to visit with Parents and
Uncle and Aunt. Great seeing them. Also our friends the Ricks from Colorado were at
this race and Justin participated as well in the marathon. He did great 8th overall!
Not bad for a training run. He has bigger races ahead so couldn't really taper for this
one. Look forward to his upcoming events.
The medal again this year was ridiculous. It's so big and heavy close to 3 pounds! It's
much heavier than last years. Don't know how they can top that next year. I hope to
find out as I want to go back. Love this race and the organization behind it. Joyce the
elite coordinator goes out of her way to take care of you. Highly Recommend Little Rock!

b/st5/36