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