Centennial

2/27/2014
4.25 miles 30:00
4:30 pm) 50's sunny
Easy run. Flying out today to Little Rock.
Weather looks warm and wet for race day. Upper 50's at the start.
Rain chances look to be around 20-30% chance and temps falling
thru the day. I'm ready to go no matter what the conditions.

b/a14r/4

Pikes Peak Greenway 2x2 mile repeats

6 miles 39:22
4:45 pm) 40's sunny
6:01, 5:59 = 12:00 total 6:00 average
2 minute rest
5:56, 5:55 = 11:51 total 5:56 average

Last hard workout before Sunday's marathon.
Feeling fit and ready to go.

b/st5b/13

2/25/14
Treadmill
4 miles 29:00

Pikes Peak Greenway

7.2 miles 49:20 6:55 average per mile
11:00 am) mid 20's sunny
38 miles for the week.

b/a14/285

Pikes Peak Greenway Tempo

6.8 miles 45:11 6:39 average per mile
9:00 am) mid 30's sunny
4 mile tempo with Justin. 5:58, 6:00, 5:55, 5:54 (23:47 5:57 average per mile)
Felt pretty good breathing was a little more labored than normal.
Still recovering from the cold I had. Talked race strategy for
next Sunday's marathon. Getting pretty excited for the race. Training has
gone really well leading up to this. I have missed maybe 2 key workouts
in the 16 weeks of training.

b/st5b/7

2/21/2014
Treadmill 5:00 pm
4 miles 30:15

Santa Fe Trail & Pikes Peak Greenway

7 miles 51:11 7:18 average per mile
4:30 pm) low 30's
Easy run. Started out on Santa Fe trail but turned around after 1.5 miles.
Was a bit too much snow for me. Trying to avoid slipping on snow at this
point.

b/a14/277

Pikes Peak Greenway 3X2 mile repeats

8 miles total
4:15 pm) 60 degrees sunny! Breezy winds were 15-17 mph.
Hard workout tonight especially since I'm on day 8 of this cold. First hard workout
in 9 days. Was not sure what to expect. It went pretty well considering.
First 2 mile repeat:
6:16, 6:03 = 12:19 (6:09 average)
Second 2 mile repeat:
6:12, 5:55 = 12:07 (6:04 average)
Third 2 mile repeat:
6:09, 5:48 = 11:57 (5:59 average)
I took 2:30 rest in between these. Was happy to improve on each one of these.

b/st5/119
#144.5

2/17/2014
5:00 pm)
Treadmill
5 miles 36:25

Pikes Peak Greenway

12 miles 1:27:30 7:17 average per mile
8:00 am) 30's sunny
Feeling a little better today. Got my longish run in for the week. Was a tough
week for me with the cold. Didn't get my miles in or my speed work. Good thing
I'm tapering. Two weeks till race day.

31 miles for the week.
143.5
b/a14/270

Boulder, Colorado

6 miles 45:00
6:30 am) low 50's Windy!!
Drove up to Boulder to watch the USATF XC Championships. Saw some great races.
Good times except for the cold and the wind. The temp started out nice and warm
then quickly dropped 20 degrees.
Still got this cold. Doesn't want to go away. I'm tapering but this is a bit
more than I wanted. Had to skip the speed work this week.
Congrats to my coach Justin Ricks on his win today at the Red Hot 33k in Moab.
Also congrats to fellow Colorado Springs runner Alex Nichols for winning the 55k.

b/st5/111

Air Force Academy

7 miles 50:05 7;09 average per mile
4:00 pm) low 50's sunny & windy
734 ft. elevation gain
Still fighting this cold. I feel a little better but not great.

b/a14/258

Treadmill

6 miles 44:45
5:30 pm)
Took Monday off. Then Tuesday I took off again. I finally ran tonight. I have been
sick since Monday morning. I feel better tonight but not near 100%. Not surprised
I got sick. Girl friend started to feel sick on Friday. Glad I got the long run
in on Sunday without a problem. I'm in the taper phase so I guess if I'm going
to miss workouts this week is as good as time as any.

South Platte Trail - Littleton, Colorado

20 miles 2:13:16 6:40 average per mile
9:30 am) low 20's 93% humidity
Drove up to Denver to find some trails that weren't snow covered and icy. First
stop was at the High Line Canal trail. Got out checked it out but is was not
plowed and it was icy. Plan B drive around and find another trail. Drove to
the South Platte trail. It was plowed. Yes it was all concrete but it was
clear and not much ice to deal with.
Had some specific paces planned for today.
First 5 miles 7:00-7:30 pace
1- 7:12
2- 6:55
3- 6:47
4- 6:51
5- 6:55
Miles 6-10 6:40 pace
6- 6:36
7- 6:41
8- 6:36
9- 6:33
10- 6:28
Miles 11-15 6:25 pace
11- 6:10
12- 6:23
13- 6:32
14- 6:41 uphill
15- 6:18 downhill
Miles 16-17 as fast as I wanted to run
16- 5:56
17- 6:03
Miles 18-20 cool down
18- 7:12
19- 7:16
20- 7:10

Last long run! Was a good run today. Legs didn't feel super but not bad either.
60 miles for the week. Taper time!

b/st5/105

Pikes Peak Greenway

9.5 miles 7:16 average per mile
10:30 am) 40's sunny!
Ok run feeling a bit tired from the night before run.

b/a14/251

Centennial - Rockrimmon

8.5 miles 59:57 7:03 average per mile
4:40 pm) 30's sunny! Nice day finally.
560 elevation gain 544 elevation loss
Legs pretty tired but doing okay. This was a pretty hilly run.
Warmer temps sure felt good. Long run Sunday.

b/a14/241

Centennial - Flying W Ranch

6 miles 43:55 7:19 average per mile
4:45 pm) cold 5 degrees
After 2 days of treadmill running needed to get outside. It was above 0 so I bundled
up and got a few miles in.

b/a14/232

3x2 mile repeats

8 miles 51:50
5:45 pm)
warm up 1 mile
2 miles @ 10.0
2 minutes rest
2 miles @ 10.0
2 minute rest
2 miles @ 10.2
cool down 1 mile

Speed work is hard to do on snow and -5 degrees temps so again I ran on the
treadmill. Haven't done any speed work on the treadmill in a while. Was not
sure what pace I could do this at. I think I found the right pace. Workout
was hard but not too bad.
Ready for a warm up. This cold snap makes marathon training difficult.

Treadmill

8 miles 56:55 7:07 average per mile
5:00 pm)
Roads slippery and snow covered so opted for the treadmill.

Super Half Marathon

18 miles total
13.1 miles Super Half Marathon 1:25:45
7th overall 1st master
10 degrees and sunny! Cold but no wind.
Today's race was slow but the conditions were not favorable for a fast time.
I raced more by effort than pace. I feel I gave a very hard effort. I started
out in about 15th place after 1 mile. I slowly worked my way up to 7th and
held on to that.
Splits for today: 6:18, 6:45, 6:35, 6:43, 6:35, 6:42, 6:58, 6:26, 6:25, 6:21,
6:26, 6:13, 6:10
40 miles for the week. Was a down week. Had a hard tempo run and this race.

b/st5y/85

Treadmill

Thursday 1/30/2014
6 miles 44:00

Saturday 2/1/2014
3 miles 23:10

Easy few days of running. Half marathon in the morning. Weather will be a huge
factor. We have had snow past 2 days. Trail will be clear hopefully but snow
covered and probably slippery. Will race more by effort than time as the
course will be slow.