2013 year in review

5 miles 37:00
Last run of 2013. Was a good year running wise not great. My highlight of the
year was completing my first 100k. No PR's this year other than a small
improvement at the Garden of the Gods 10 miler. Hoping 2014 will be much better.
I hope to PR in the marathon in March. Also plan on doing the same 100k again
and hope to take a significant amount of time off that distance. Don't have a
year end mileage number to report. Did not keep track. Pretty sure it wasn't
very impressive. I need to run many more miles in 2014. I hope to put in a lot
of miles for my 100k training. Race schedule is not set for 2014. I do plan on
doing 3 marathons (Little Rock, Casper, Pikes Peak) a 50 miler San Juan Solstice,
and a 100k UROC Vail, and some others.

Pikes Peak Greenway

6.5 miles 46:48 7:12 average per mile
11:00 am) 20's
55 miles for the week.
Good week of training. My highest weekly total in a while.
b/a14/133

Pikes Peak Greenway Progression Run

14 miles 1:36:22 6:53 average per mile
10:00 am) mid 50's sunny & warm!
Workout called for a progression run.
5 miles @ 7:30, 4 miles @ 6:45-6:50, 4 miles @ 6:20-6:30, 1 mile cool down.
Actual was a good bit faster as I was feeling pretty good today. Before
the run I had doubts about hitting these paces. I feel like I have come
down with a bug. My girlfriend was sick all day yesterday and I think
I have some of the symptoms.
Miles 1-5 7:11, 7:15, 7:00, 7;10, 7:12 = 7:10 average
Miles 6-9 6:59, 7:15, 6:31, 6:26 = 6:48 average
Miles 10-13 6:17, 6:09, 6:12, 5:59 = 6:09 average
Ran this with Justin. Without his help I'm sure I could not have done this
workout at these paces. Sure is nice having a coach do the workouts with
you.

b/st5y/14

Ute Valley Park

4 miles 32:25
4:30 pm) low 50's
Beautiful weather here in Colorado. Can't complain running in shorts this
time of year. Easy run tonight. Long run tomorrow.

b/a14/126

Centennial to Garden of the Gods

6 miles 44:20 7:23 average per mile
4:20 pm) mid 40's sunny
Ran with my new IPod. I love it! Listened to Shinedown my favorite band.

b/a14/122

Gold Camp Road

10 miles 1:19:10 7:55 average per mile
1,098 elevation gain
2:30 pm) mid 20's sunny
Thought the trail would be more runnable. Unfortunately is was pretty snow
covered. I did 5 miles on the Gold Camp Road west of the upper parking lot.
I came back to the parking lot then did the rest on the road that goes
east.
Had a very good Christmas. I got a new I Pod that I desperately needed. My
old MP3 player died recently. Also got some Katoola microspikes that will be
awesome on snowy, slippery trails.

pir/53

Pikes Peak Greenway Tempo

7.52 miles 49:52 6:38 average per mile
4:05 pm) mid 30's cloudy. Windy! 21 mph NNE
Was a beautiful day until about an hour before my run. Temp dropped 20 degrees
and it got very windy. Just my luck. I ran a very flat route that entailed
3 - 1.90 mile loops. I had to do a partial 4th loop to get the last .3 mile.
Was nice to have a tailwind at times but the headwind made me very tired.
I could not push as hard as would have liked with the tailwind because I needed
to recover.
6 mile tempo
6:18, 6:26, 6:18, 6:26, 6:11, 6:25 = 38:04
Not too bad missed the goal by 4 seconds.

Santa Fe Trail

7 miles 50:24 7:12 average per mile
4:00 pm) mid 20's chilly
Pretty cold run today for shorts. I thought it was going to be warmer when
I packed my running gear this morning.

b/a14/116

Treadmill

4 miles 31:15
11:00 am)
2%-7% incline
Started off at 2% incline and increased the incline 1% every minute. Once I reached
7% incline I lowered it back down to 2%. Then repeated the process. Kept the speed
at 7.5 mph for the entire workout.

Pikes Peak Greenway

16 miles 1:53:47 7:07 average per mile
10:45 pm) 30's sunny
Legs felt tired on this run. I'm actually feeling a bit sore from this run.
Maybe because I have not been doing many long runs yet. Hamstring felt good
but my achilles was pretty sore.

b/a14/109

Treadmill

4 miles 31:05
4:30 pm)
Only had time for 4 miles. Will do long run in the morning.

b/a14/93

Centennial/Woodmen

7 miles 48:17 6:54 average per mile
4:50 pm) low 50's
Had hamstring looked at yesterday. Dr. was like what's this? I'm like what?
You know the backside of your leg is all bruised? Me I didn't know that. I
knew it felt like a deep bruise all along now I have proof. So maybe a minor
tear/strain. So glad I did DNF my race now as it could have been worse.
Anyway it is feeling much better than it did.
Tonight's run went good I ran 2 fast miles when I had a tailwind and downhill.

b/a14/89

Santa Fe Trail

8 Miles 55:00 6:52 average per mile
4:00 pm) mid 40's
mile warm up
7:02, 7:01, 6:40, 6:22, 5:59, 6:00
mile cool down
Best run I have had in over a week. Hamstring is feeling much better.


12/16/2013 Monday
Treadmill
7:30 pm)
6 miles 45:25
Late start to this run. Was not motivated.

Pikes Peak Greenway

12 miles 1:29:51 7:28 average per mile
8:00 am) mid to upper 30's sunny
Ran with the HART group. Fun run with good conversation.

40 miles for the week.
b/a14/82

Pikes Peak Greenway

7 miles 51:20 7:20 average per mile
11:15 am) mid 30's sunny

b/a14/70
#147

Friday December 13, 2013
5 miles 35:15 7:03 average per mile
Accolade Gym
6:00 pm)

b/a14/63
#146.5

Santa Fe Trail

6 miles 7:22 average per mile
4:30 pm) 40's sunny
Trail was snow covered in sections and hard packed. Felt pretty good
but the uneven surfaces made it hard to run at times. Hamstring still
improving.

pi/141

Centennial & Woodmen

12/11/13
6 miles 42:06 7:01 average per mile
7:00 pm) teens
Pretty good run. Hamstring still sore but pain is manageable. It seamed to
reach a level of discomfort but didn't get worse as the run went on.

b/a14/58

12/10/13
4 miles treadmill 30:45
Hamstring pretty sore.
Air Force Academy gym.

Treadmill

4 miles + 10 minutes elliptical
11:00 am)
Went to the gym with Bethany. We both ran on the treadmills. Hamstring still very
sore. I was running at a slow speed. I had a hard time running continuously as
the soreness would get worse. I would walk some then run some more. Last 1.5
miles was able to run without stopping. Afterwards did some foam rolling and
stretching. Going to have to be day by day until I see where I'm at. Tomorrow
going to take a rest day. Thereafter will probably do more elliptical than
running till I see more improvement.

32.25 mile for the week
b/a14/52

Rock Canyon Half Marathon

7.5 miles DNF!
8:00 am) single digits snow flurries
First ever DNF in 10 years of racing. I'm very disappointed with the DNF
but was glad I made the decision. My hamstring had flared up a week earlier
but not near to this extent. It felt better since the incident and I didn't
even worry about it going into this race. I did a short warm up and could
feel the strain in the hammy. I was concerned at this point. I hoped once
I actually started to race it would warm up and go away. I ran the first
3 miles with only moderate pain. By mile 4 I wanted to drop. I slowed
down drastically from this point till I dropped at mile 7.5. Bethany
was at the 7.5 mile aid station and I told her I was done. We walked
back to the car.

b/a14/48

Treadmill

6 miles 44:45
6:00 pm)
8 x 30 second strides at 11.0.
Too cold for me to run outside. I might have to make an exception on Saturday
as I'm racing a half marathon in Pueblo.

Santa Fe Trail Tempo Run

7 miles 47:08 6:44 average per mile
4:10 pm) upper 30's windy and chilly
5 mile tempo run. Did a out and back. The out was tough very windy and it's
uphill. Once I turned around it was so much better.
6:38, 6:43, 6:24, 6:02, 5:58 (31:45)

#148.0

Treadmill

7 miles 50:15
5:45pm)
Standard treadmill run.

Red Rock Canyon

8.12 miles 1:10:45 8:43 average per mile
10:00 am) upper 40's sunny
Nice trail run today. Enjoyed some nice single track trails.
50 miles for the week.

#149.5
pi/135