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