Pikes Peak Greenway Tempo

7 miles 45:50 6:33 average per mile
4:30 pm) upper 30's
5 mile tempo run
1, 6:11, 2, 6:10, 3, 6:05, 4, 6:00, 5, 5:58 (30:24 total 6:05 average)
Good workout. Felt a little heavy legged starting out. After a
couple miles I felt the turnover getting quicker.

b/st5y/67

Centennial - Woodmen

6 miles 42:33 7:05 average per mile
4:30 pm) teens

b/a14/226

Pikes Peak Greenway

14 miles 1:40:53 7:12 average per mile
8:00 am) 30's sunny!
Tired legs but felt pretty good otherwise. Ran first 7 with the HART group.
Last 7 on my own.

b/a14/220
60.73 miles for the week.
#147

Winter Series II

13.58 miles total
10:00 am) 48 sunny! Beautiful day.
7.8 mile race 49:17 6:19 average per mile
9th place overall top master.
Okay race at best. Legs felt sluggish. Around mile 4 I really started to run
out of gas. It's okay today was meant to be a hard workout and not really a
race. My big picture focus is for March 2 in Arkansas.

b/st5y/60

Falcon Trail

5 miles
3:45 pm) 50' sunny!
Pretty tired. Legs felt heavy. Was nice to get some trail running though.

Treadmill

6 miles 43:40
4:30 pm)
Easy run. Had a nice evening with Bethany. Today was her birthday. I took her
out for a nice dinner.
Cold day here in Colorado. Tomorrow is suppose to be back in the 50's got
to love Colorado!

Centennial - Woodmen

8.15 miles 58:50 7:13 average per mile
797 elevation gain
6:00 pm) mid 30's
Pretty tired at the start of this run. Felt better as it went on. Probably
tired from yesterday's hard workout.

b/a14/205

Pikes Peak Greenway 3x2 Repeats

8 miles 56:00
4:10) 60 degrees! Crazy nice weather for January.
Hard workout tonight!
3x2 mile repeats with 2 minutes rest between.
Goal was 6:00 miles.
Did these on a out and back course. Slightly uphill on the out and slightly
downhill on the back.
6:16, 5:58 (12:14) 6:07 average per mile
2 minute rest
6:04, 5:52 (11:56) 5:58 average per mile
2 minute rest
6:05, 5:50 (11:55) 5:57.5 average per mile
36:05 total 6:01 average per mile

I think I did well other than that first mile on the first repeat. I tend to
run poorly until I get good and warmed up at altitude.

#146
b/st5y/50

Treadmill - Racing plans

6 miles 44:28
5:45 pm)
Not too sore or tired from yesterdays long run. Easy run tonight.
Tomorrow looks to be a hard workout.
Looking at just focusing on marathons this year. I have no plans on doing
any ultras this year. Why the change in focus you might ask? The answer
is I want to focus on my 50 marathon states goal. I'm far away from
achieving this goal (13). So it's time to work on it. Plan is to get 3 new
states this year and try to get 4-5 per year for the foreseeable future.
I love visiting new places and what better way to see the country.
This year I'm looking at New Mexico, Vermont and Illinois. Chicago will
be my fall marathon and I will get to visit family which makes it pretty
special.

Pikes Peak Greenway

22 miles 2:46:14 7:33 average per mile
8:00 am) 50's beautiful!!!
Ran with the HART group for 12 miles then ran last 10 on my own.
Today was about getting the miles in and not trying to run too fast.
I ran pretty easy although the last few miles got harder as fatigue
set in. Overall happy with the run. Tired legs!
45 miles for the week.

b/a14/196
#146

Centennial

5 miles 35:40 7:08 average per mile
5:30 pm) 40's
Moderate effort paced run. Felt good.

b/a14/174
#145
RHR 48

Pikes Peak Greenway 2x2 Repeats

6 miles 40:50
4:10 pm) 40 degrees no wind!
Tonight's workout was 2 miles hard with 2 minutes rest then repeat.
First 2 miles were 6:11, 5:50 (12:01) 6:00 average
Second 2 miles were 6:03, 5:45 (11:48) 5:54 average
These were run as out and backs. I went north on trail then south.
Felt better than expected. Today my energy levels felt more like normal
than they have in over a week. Cutting back on the mileage is definitely
the main reason.

b/st5y/41
RHR 48
#146

Treadmill

4 miles 30:00
5:30 pm)
Had a headache tonight so only 4 miles. Felt okay otherwise.

RHR/48
#147

Treadmill

8 miles 57:30
4:30 pm)
Feeling tired and unmotivated lately. Coach is going to give me a day off tomorrow
and a easy day Wednesday, Hopefully I get to feeling better and motivated again.
I have a long run this weekend. I hope to be mentally ready for it. I think I will
be. I actually feel better tonight. Maybe it's coming back.


b/a14/168

Ute Valley Park

5.25 miles 44:32
11:00 am) temps quickly dropped and ran through a snow shower
Easy recovery run.
Had a down week mileage wise. I took it down even more than was scheduled.
I needed an extra rest day. I felt run down and tired most of the week.
35.5 miles for the week.

pir/66
#146

Winter Series 1 Cheyenne Mountain State Park

6.93 miles 49:52
4th overall
My place was better than last year but my time was much slower. The snow really
slowed this course down. I got beat by 2 teenagers! Some fast kids around here.
11.50 miles total for the day.


1/10/2014
4 miles treadmill easy.

Pikes Peak Greenway Tempo

7.75 miles 50:56 6:33 average per mile
4:20 pm) 32 degrees
Felt very tired today. Didn't think this workout would go well at all. Felt
better than I expected. Legs did feel tired but I was able to run at a good
pace.
6:06, 6:05, 6:10, 6:03, 6:07, 6:12 (36:43) 6:07 average per mile

b/st5y/35

Centennial-Woodmen

7 miles 50:09 7:09 average per mile
4:30 pm) upper 30's

b/a14/160
#147.5

Treadmill & Garden of the Gods

20 miles 2:28:36 7:26 average per mile
11:00 am) cold!!! 13 degrees not counting the wind chill
10 miles 1:12:00 treadmill
8.23 miles 1:04:31 outside
1.77 miles 11:55 treadmill
We had several inches of snow yesterday so I didn't want to run 20 miles in
snow. Treadmill was an option but 20 miles on a treadmill did not sound
appealing to me. Decided I would do both rather than one or the other.
I started out with 10 miles on the treadmill. Then changed my clothes quickly
and ran outside. I forgot my hand warmers and my hands ended up freezing.
I ran back to the house short 1.77 miles of my 20 mile goal. I went down
in the basement and finished off the 1.77 miles on the treadmill.
Mentally this was a very hard workout for me.

60 miles on the week.
b/a14/153

AFA

7 miles 51:32 7:22 average per mile
10:00 am) 19 degrees & snow
Ran from the hockey rink to the visitor center and back. Roads had some snow but
had been plowed. Footing was pretty good.

pir/60

Red Rock Canyon

8 miles 1:08:55 8:37 average per mile
4:30 pm) 50's
Decided I should do some trail running tonight before the snow falls
tomorrow. This weekend looks bad for my training. Somehow I will
get my 20 miler in Sunday.

Treadmill

7.2 miles 52:10 7:20 average per mile
6:30 pm)
Late start as I was recovering from my dentist visit. I had 3 old fillings taken
out and redone. Was a bit painful as the novocaine didn't quite take away the
pain as he drilled the bottom cavity out. Glad it is done.
Feeling a bit tired from the race as expected.

Rescue Run 10k

39:16 6.28 miles
9th place 2nd age group
10:00 am) mid 30's sunny & windy
Third year doing this race. Was my 2nd fastest time. My best was 39:02. This
year was very windy or I would have ran my best time.
6:54, 6:34, 6:16, 6:23, 6:02, 5:31, 5:37 (.28)
12.9 miles on the day.
Justin won the 10k today in 35:12! Very fast time for this course and the
conditions. Congratulations coach!

b/st5y/27
#146