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