Santa Fe Trail Progression Long Run

14 miles 1:40:22 7:11 average per mile
9:00 am) 40's sunny
Ran with Justin. He decided to can the tempo effort after my first mile of
the tempo fell well short of the prescribed pace. We then ran comfortable
pace till mile 7. Justin recommended we turn this into a progression run.
I agreed that sounded good. We did this till mile 13 and then jogged it in.
Glad to get the workout in even if we had to make adjustments.
Mile 8, 6:58
Mile 9, 6:48
Mile 10, 6:42
Mile 11, 6:32
Mile 12, 6:15
Mile 13, 6:07

b/a14/39

Centennial/Woodmen Strides

7 miles 49:51 7:07 average per mile
1:00 pm) low 40's sunny
Did 8 X 30 second strides mixed in here and there.
Had a great day other than the Packer game that stunk. Ate too much
of course. Will try to run it off in the coming days.

pir/43

Treadmill

6 miles 44:05
5:00 pm)
Easy run.
#147.5

Pikes Peak Greenway Mile Repeats

8 miles 53:16
43 degrees sunny/chilly
6 x 1 mile repeats
1 mile warm up
6:07 (1:13 rest)
6:01 (1:08 rest)
5:58 (1:03 rest)
5:59 (1:00 rest)
6:00 (1:01 rest)
5:55 1 mile cool down
I needed a little more than the 1 minute rest after the first few as I was very
winded. After a few of these my breathing got better. First time doing 6 mile
repeats in ages. Ran these on a very flat surface. I went half mile then turned
around. This was my hardest workout since starting back my training 4 weeks ago.
Happy with my progress so far.

Treadmill

7 miles 53:20
6:00 pm)
-3% to 5% Incline. I varied the incline throughout the workout.

Pikes Peak Greenway Long Run

14 miles 1:39:23 7:06 average per mile
10:15 am) 20 degrees COLD!
Started on the Pikes Peak Greenway at El Pomar Park. Ran north briefly before seeing the
closed sign. Turned around figured I could go south as far as I pleased only to find out
a mile later trail was closed again. So I went back to parking lot and ran the roads
in the area. Never found any good places to run. Boring run to say the least.

Yesterday was a easy 3 mile run.
45 miles for the week.
b/a14/25

Treadmill - Strides

6 miles 44:20
5:30 pm)
10 X 30 second strides. Did these at 12.0 mph with 1:30 rest in between.
The turnover on these felt very fast. Good workout!

#147

Centennial/Woodmen

6 miles 42:33 7:05 average per mile
4:20 pm) 50 degrees
586 ft. elevation gain
I like this run it's uphill going out and downhill coming back. I get some
good climbing and then get some faster downhill turnover. First and last
miles flat for warm up and cool down.
Been watching my weight more lately. I'm at 149 which for me is heavy.
I like to be 145 and race at 142. I will try to get it down to 145 by the
end of the year. By March my goal race I hope to be 142.

b/a14/11
#149

Pikes Peak Greenway Tempo

6 miles 39:32 6:35 average per mile
4:00 pm) 50's
Tempo run that didn't go great. My effort was more like 5k rather than tempo.
I pushed too hard as I just finished a stressful day of work and needed to
let go some of that stress.
6:07, 6:10, 6:19, 6:12

#149

Treadmill

5 miles 36:22
7:30 pm)
Late start almost said forget it but got it done. New shoes Adrenaline 14's.

b/a14/5
#149.5

Palmer Park Fall Series IV

10.65 miles total
7.4 mile race 55:09 17th overall 4th age group
Better than I thought I would do I guess. Going into this race felt very tired.
Achilles has been bugging me and really felt it yesterday and this morning.
Once the race got going achilles felt pretty good. The race was fun lots of
nice single track. They added some new trails this year some I have never run.
37.9 miles for the week. Goal was 40 but with the achilles acting up cut last
2 days miles slightly.

pi/127

Palmer Park

4.28 miles 42:30
8:30 am) 40's sunny
Not feeling it today. Tired and hard time breathing so I cut the run short.
Hopefully I feel better tomorrow for Fall Series IV.

pib/196

Santa Fe Trail minute on/off

5 miles 35:12
4:00 pm) low 50's
Did 10 X 1 minute on/off's
5:27, 5:44, 5:54, 5:43, 5:41, 5:20, 5:36, 5;21, 5:36, 5:23
Did these with Justin. Really helped me push the pace
having him run these with me. Great workout!

Treadmill

5 miles 37:45
5:30 pm)
Easy run on the treadmill.

Santa Fe Trail 2x2 miles

8 miles 55:30
4:00 pm) 50 degrees sunny
2 mile warm up
2 miles 6:30, 6:30
4 minute rest
2 miles 6:07, 6:03
2 mile cool down

Treadmill

5 miles 35:30 7:06 average per mile
Rushed to get this workout in had to push the pace a bit to get it done.
Look forward to my workout tomorrow. I will do it with my coach Justin.

Pikes Peak Greenway

12 miles 1:32:26 7:42 average per mile
8:00 am) sunny 40's
Joined the HART running club this morning for my long run of the week.
40 miles on the week.

pir/36

Palmer Park

6 miles 1:00:00
8:45 am) sunny warm
Nice easy run on some technical trails. Just getting a little practice in
for next weeks race at Palmer Park.

pi/116

Santa Fe Trail Tempo

7 miles 48:30 6:56 average per mile
4:00 pm) 52 degrees sunny
1.5 mile warm up
4 mile tempo 6:31, 6:35, 6:17, 6:03
1.5 mile cool down
First 2 miles slight uphill
second 2 miles slight downhill
Mile 2 of the tempo was slower than I wanted to run but that was the best I
could do today. Felt much better once I got to run south on trail.

Centennial Blvd.

6 miles 44:13 7:22 average per mile
5:45 pm) 40's
Had to run in the dark since it gets dark so early now.

pir/24

Treadmill

4 miles 29:25
7:00 pm) Late start again.
1 mile warm up
8 X 30 second strides with 1:30 jog between each.
11.0 mph.
11.0
11.0
11.0
11.2
11.2
11.5
12.0
.75 mile cool down

Felt pretty good on these. Was happy to get some fast turnover. My treadmill
goes to 12 mph so I maxed it for the first time.

Treadmill

5 miles 38:20
5:30 pm)
Getting dark early now so opted for treadmill.
Easy recovery run but mixed it up to make it more interesting.
5:00 @ 1% incline
5:00 @ 3% incline
5:00 @ 5% incline
5:00 @ 3% incline
5:00 @ 1% incline
5:00 @ 3% incline
5:00 @ 5% incline
3:20 @ 3% incline

Fall Series 3 Ute Valley Park

9.83 miles total
2.34 mile warm up
5.04 mile race 39:02 7:45 average per mile 16th overall 3rd age group
2.45 mile cool down
Not a great race but a great workout. Course was very difficult for
only 5 miles.

37.5 miles for the week.
Good first week of my training cycle. I have a lot of work to do but
look forward to the process.

pi/110

Neighborhood

3.5 miles 27:00 7:43 average per mile
4:30 pm) 50 degrees sunny
Easy recovery run.

pir/18