Long Run

6:05 33.40 miles 10:56 average per mile
Elevation gain 7304
6:00 am) warm and very humid
Ran with Justin for first 2:11. We ran UPT, LRR and down Barr trail.
Unfortunately Justin had a bad fall and banged up his knee. Otherwise
a good run and good company. Once back at Memorial Park I got my
supplies for the run ahead by myself. I thought I had enough hydration
but it was humid and I was drinking more than I planned on. I ended
up having to head back to the car sooner than planned. I ran out of
fluids at 5:15. I was able to get some water at a Subway in Manitou
Springs. At this point I was pretty dehydrated and knew I would have
to cut run a bit short. Plan was to get in 7 hours. Besides being
behind on hydration I just wasn't having a great run. I felt pretty
spent only 3 hours into the run. Lots of walking today.
From Memorial Park I ran back up Ruxton over to Intemann trail. I then
hit the Red Mountain trail and up to the top and back down. Back to
Intemann over to Section 16. I ran that loop and back on Intemann.
Down Ruxton and back to car at Memorial Park.

pi/114

Ute Valley Park

1:13:42 9.66 miles total
40:00 4.83 miles 8:18 average per mile
33:42 4.83 miles 6:59 average per mile
2 Loops at Ute Valley Park.
First loop ran at a moderate pace.
Second loop ran hard and stopped watch every 6 minutes and recovered
for a minute or two. Was happy to be over 6:00 faster on second loop.

nb1210/153

Minute on/off

8/27/13
4.68 miles 45:00
12% Incline
5:00 warm up
Minute on @ 6.5 mph running
Minute off @ 4.5 brisk walk
Did this for 30:00
10:00 cool down
Hard workout. Tried doing 7.0 mph but was a bit too hard. I only did the
first two at 7.0 before settling on 6.5. Was able to do last 2 at 7.0.

Blodgett trails

Sunday 8/25/13
11.03 miles 2:00:11 10:54 average per mile
8:00 am) sunny and warm!
Ran this with my friend Justin. Was a fun run on all new trails for me. Trails
were pretty steep and required me to hike most of it. I would say the trail
was as steep as 30% if not more in spots. Look forward to going back and run
more of them and would love to run this to the top. The trails became hard to
find just before we turned around. Hopefully I will be able to figure out the
trail system and do that soon.

Fartlek Run at Ute Valley Park

Thursday 8/22/13
7.07 miles 1:00:00 8:29 average per mile
10:00 warm up
6:00, 5:00, 3:00, 2:00 fartlek segments with easy jogging between
each one.
15:00 cool down

nb/1210/143

Culvert Trail

5.5 miles 43:00
4:30 pm) upper 80's HOT!
Easy flat recovery run. Legs really felt the DOMS at the start. Felt better
after 10 minutes. Finished with 4 15 second strides.

pi79

Pulpit Rock

4.75 miles
Been wanting to run the trails here for some time now. Finally got a chance to run
them today. I felt pretty good for the day after a marathon. Park is not very big
but it has trails going all over this park. Will probably explore some more of
this park in the near future. I live 5 miles from these trails so very close
to home.

nb/1210/135

Pikes Peak Marathon

26.2 miles 5:04:43
47th Overall 2nd age group
7:00 am) warm and clear skies
Started out comfortable and walked when ever it was steep or my breathing became
labored. I felt okay on the up but not super. I hit Barr Camp at 1:30:19. I was
hoping to be around 1:27. So I was close but I knew this was not good if I wanted
to be 3:00 at the summit. I had a hard time running above Barr Camp. I did power
hike most of the last 6 miles up. My hiking was pretty good and I passed several
runners. I hit the summit at 3:07:00. I was a bit worried about this as I knew
I would need a good descent to break 5 hours. My down has been historically
slow. Today was no different. I again felt sick, sluggish and tired on the down.
Not sure why I have such difficulties with this part of the race. Thought I
would have a better down as my downhill running seemed to be improving this year.
I still had my best down to date but a 1:57 down is pretty pedestrian.

pi/73

Ute Valley Park

5.33 miles 49:00
First post in a week. Been super busy with painting the inside of the new house
and moving in this past weekend. Hopefully things will settle down and get back
to a more normal schedule.
My health has been kind of off this past week. Feeling run down and I have a
cold. Not a bad cold but not what you want this close to a race.
My hamstring has also been sore. Felt pretty good on tonight's run so that's
a good thing. Doing a full taper this week in prep for the Pikes Peak Marathon
on Sunday.

nb/1210/130

Intemann

5 miles 45:00
Hilly trail run. Kept the effort fairly easy.
Ran on a new section of trail they are building just off Intemann. Not sure what it's
called.

nb/1210/125

Treadmill 15%

2.88 miles 40:00
15% Incline
4.0 - 4.5 mph
Haven't done this workout in a couple weeks due to hiking quite a bit
on steep trails. Didn't want to skip this workout again this week even
though once again I had some good hiking this week. Today I finally
did more than 30 minutes. I was pretty cooked by 30 minutes but went
on for 10 more minutes. I did last 10 minutes at 4.5 mph.
I was totally spent after this workout. I have a love hate relationship
with this workout. Today it was mainly hate until I hit the stop button.
Legs pretty tired going into this one thanks to yesterdays run/hike
on Barr Trail.

3-2-1 Pikes Peak

12 miles
8:55 pm) Low 40's cloudy perfect weather
Finally got to run the last 3 miles of Barr Trail in prep for the Pikes Peak
Marathon in 2 weeks. Didn't feel awesome but not too bad. Hiked most of it
as running made me too winded for the most part. Watch died on the last mile
up. I was bummed by that because I think it was my best top mile of the day.
Went up with a group of runners and my coach Paul DeWitt. Had a good time
and met some cool runners. Some are training for Leadville 100 and others the
PPM.
mile
1 down 13:24
2 down 10:46
3 down 9:52
4 up 16:01
5 up 16:50
6 up 18:37
7 down 12:38
8 down 10:10
9 up 16:50
10 up 19:05
11 down watch died half way
12 up ? Maybe 17:30 as I pushed it.

pi/46

Hill Progression/Tempo Treadmill

8 miles 64:00
5:00 warm up.
Then every 2:00 upped treadmill 1%
Treadmill was set at 7.0 mph for the entire time
Got to 9% before I couldn't go higher.
Back to 0% for 2:00 then repeated it.
This time got to 8%.
Back down to 0% for 2:00.
I then started flat tempo run. I started out at 10.2 and quickly found out
my legs were not used to that kind of turnover. Ended up going down to
9.5. Once I got used to it was able to go back up to 9.7 and then again
with 3 minutes left did 10.0. Total of 15 minutes tempo.
6 minute cool down.
Very hard run. Was tired before I even got on the treadmill. Really didn't
feel like doing this workout. Glad I did it and got it done!