Air Force Academy

6 miles 42:07 7:01 average per mile
3:00 pm) 50 degrees windy!
Tough run today with the wind.

s/g7/6

Pikes Peak Greenway

17 miles 2:05:38 7:23 average per mile
8:00 am) sunny 40's
Ran with the HART group today. Was a nice run. Nothing too fast which is what I was looking
for. I might race next weekend so didn't want to run hard.
52 miles for the week.

b/a14r/74

Falcon Trail

12.86 miles 1:38:21 7:39 average per mile
3:00 pm) low 50's
I think this was the fastest I have ever run this loop. I feel like my fitness
is improving weekly.


3/27/2014
6 miles treadmill
Did some speed work.
1 mile @ 10.7 mph
1/2 mile @ 11.1 mph
.35 mile @ 11.2 mph
.25 mile @ 12.0 mph

Struggled on this workout.

Pulpit Rock loop

8.12 miles 59:45 7:22 average per mile
5:00 pm) 60's nice!
Ran with Scott today. He took me on one of his typical running routes. The run
had some trail and lots of concrete sidewalks. First mile was a killer. It
climbed nearly 400 ft. Was a enjoyable run.

b/a14r/56

Falcon Trail

8 miles 1:00:44 7:35 average per mile
3:00 pm) 40 degrees sunny
Nice day for some trail running. Not a easy run as I pushed it pretty good.

Pikes Peak Greenway

13 miles 1:35:16 7:19 average per mile
9:00 am) cold low 20's cloudy
Ran this with my friend from Boulder. We took it fairly easy and had good
conversation. After yesterdays faster stuff on the treadmill needed a
easier day. Was going to do 17 but cut it short.
42 miles for the week.

b/a14r/48

Treadmill speed intervals

5 miles total
10:00 am)
5:30 mile and 4 x 400's @ 5:00 pace.
Plus some core exercises.

b/st5y/130

Pikes Peak Greenway Tempo

10 miles 6:45 average per mile
3:00 pm) low 60's sunny
6 mile tempo run. Was windy so my pace was not great. The 3 miles going north
were like 6:25-6:45. Coming back I was able to run 6;00, 6:00, 5:57.

b/st5b/50

Santa Fe Trail

5 miles 37:30
3:30 pm) upper 40's sunny!

3/18/2014
2 miles 14:45 treadmill
Followed by some circuit training with Bethany.

Air Force Academy Roads

6.75 miles 50:33 7:29 average per mile
2:45 pm) 60's sunny and very windy 25 mph.
Today was a tough run. The wind was strong. I ended up running uphill
and into a head wind last 2 miles of the run.

b/a14/313

Cottonwood Creek Trail

15 miles 1:44:31 6:58 average per mile
9:35 am) upper 30's sunny!
Elevation gain 797
Ran on a trail I have never been on. Trail didn't go for 15 miles so I added on
with a connecting trail. Never saw a name for that trail. Legs never felt great
today.

b/a14r/34

Falcon Trail

12.8 miles 1:39:33 7:46 average per mile
mid 50's sunny!
Elevation gain 1402 ft
Elevation loss 1382 ft
Today was my birthday so wanted to run something fun. I chose the Falcon trail.
Was fun but challenging. I'm not in very good trail running shape and I felt
it. Trail was in good shape other than some mud and slushy snow.
Afterwards had a nice dinner and ice cream. Was a great day!

Track

4.5 miles total
3:45 pm) upper 50's sunny & breezy
First time doing a track workout in forever. The track was a bit muddy probably
slowing my times down a little. I mostly just sucked wind today. Far from track
shape.
Did 4 X 400's and a 800. Was going to do 2 800's but not fit enough yet.
First 400 didn't hit the start button no time.
#2 - .26 1:19 (5:10)
#3 - .25 1:18 (5:06)
#4 - .26 1:19 (5:07)
800 - .53 2:52 (5:26)

st5y/124

Culvert trail to Garden of the Gods Rd.

5 miles 33:53 6:46 average per mile
5:45 pm) 45 degrees sunny!
Easy run that ended up not so easy. Feeling mostly recovered from the marathon.

b/a14/306


3/11/2014
1.3 miles 10 minutes treadmill.
Followed by some circuit training weights and body weight stuff.

Air Force Academy

6 miles 43:40 7:16 average per mile
70 degrees warm and breezy
Ran on the roads around the academy. Beautiful day once again.

b/a14/18

Santa Fe Trail

11.10 miles 1:18;48 7:06 average per mile
11:00 am) sunny 59 degrees!
Was warm today. I could tell my body was not used to running in these temps.
Saw lots of people out running and biking today. Was nice to see Steve & Kathleen
out on the trail today. Also ran into another Steve and his wife Tonia. Tonia
is going through some health issues but always has a smile on her face. I admire
her spirit. She is a heck of a ultra runner as well.

b/a14/301

Centennial

3/8/2014
7 miles 48:55 6:59 average per mile
Felt okay and ran this hilly run pretty hard.
b/a14r/12

Ute Valley Park

4 miles
5:30 pm)
Easy run still pretty sore.
b/a14/290
Photo from Sunday's marathon. Little Rock, Arkansas.

Recovery

No running today for me. I'm pretty beat up and need some recovery. I want to thank
my coach Justin for all of his help the past 4 months getting me prepared for the
Little Rock marathon. If any of you reading this blog are looking for a coach, I
highly recommend you contact him. You can find him at http://www.grassrootsevents.net/
Click on the Coaching tab. Also want to thank my girlfriend for all her support.
She is always proud of me no matter what. Last but not least I want to thank my
parents. They have always been there for me. I appreciate it very much!
So what's next you ask? Tomorrow I will sign up for the Chicago Marathon. I have
not run this marathon yet and look forward to it. My next marathon is 60 days away
so I will take it easy for the rest of the week then look to start training again.
I love that as soon as one race is over I can look forward to repeating the process
again. I guess I'm a bit addicted to this sport I love so much.

My splits from the marathon:
1 6:07.3
2 6:14.8
3 6:13.3
4 6:06.7
5 6:21.1
6 6:11.0
7 6:19.5
8 6:17.5
9 6:18.9
10 6:19.1
11 6:12.8
12 6:16.9
13 6:09.9
14 6:20.7
15 6:28.5
16 6:12.3
17 6:06.9
18 5:54.6
19 6:16.8
20 6:14.1
21 6:12.8
22 6:03.3
23 6:14.9
24 6:11.6
25 6:13.6
26 6:11.2
27 3:12.6 0.54 5:56

Little Rock Marathon Epic!

26.2 miles 2:44:58 9th overall 1st master!
8:00 am) low 50's and dropping with wind.
Well this event lived up to the hype. It was EPIC! The weather was bad and only got
worse as the day went on. It was a light rain at the start. The rain was never a big
issue for me, thank goodness. The heavy rains started just after I finished. However,
it was windy and the temps were dropping.
I had a goal going into this race of sub 2:40 and top master. My goal of sub 2:40
quickly went out the window. I had a hard time getting low 6 minute pace from the
get go. I did run smart and even found a familiar face to run with. Roy was shooting
for 2:40 as well so we stayed together until about mile 23. He ended up in 8th place.
I hit the half way point at 1:22:20. I still felt great so I thought maybe a negative
split for the second half was possible. I didn't quite do that but pretty even pacing.
I never knew exactly what place I was in or if any masters were ahead of me. As I
look back at the results, I see I was 3rd master at the half way point. At mile 20,
I was second master and ended first master. I'm thrilled to get the master win.
I have done the race the past 2 years and have finished 3rd master and second master.
I figured I had to win this year with those stats right? Well it worked out perfectly.
So afterwards, we went back to the hotel to clean up and pack up. We had to check out
at 2:00. Our flight was not till 6:40. So we would be sitting at the airport for
hours. Well we finally boarded the plane only to hear a announcement over the loud
speaker that the engine is not firing. No big deal they will jump start the plane.
Well by the time they jump start the plane the rain that has been falling has
turned to sleet and ice pellets. Captain now says we will de-ice the plane and
head out. Okay no big deal better safe than sorry. Well after many minutes waiting
for this process the captain comes back where we're sitting and looks out the little
windows to peak at the wings. He goes back to the cockpit and makes another
announcement that he was not happy with the de-icing attempt this crew made. He
announces he has contacted another vendor to come and do the job. Meanwhile we
deboarded the plane for the second time so we could get food. Well not sure what
happened next but the captain announces he is cancelling the flight. At this point
it's late and we are the only ones left in the airport. The agents announce they
will offer vouchers to a hotel. We wait for a long time in a line to get this
voucher only to hear we are being kicked out of the secure area. So now you have
hundred plus people running downstairs to get yet in line again. We get down
there and now our even further back in line. The agents take forever issuing these
vouchers and printing new boarding passes. Like 10 minutes per person. At this
point it's well after midnight. We finally get our voucher and hear the shuttle bus
is coming soon. We don't want to miss it at this point so we stand in yet another
line outside in the elements waiting for it. After at least 20 more minutes one of
the persons in line calls the hotel. The hotel says sorry the shuttle bus driver
is not coming back. Road are too dangerous. So back inside airport. Regroup get
in the line again. We talk to the agents and they were like you're on your own to
get to the hotel. At this point no cabs are running and it's a ghost town. So at
this point my girlfriend and a few others come up with a plan. The next vehicle
that comes through going to any hotel, we will hijack it. We won't tell them that
we aren't going to their hotel till we leave the airport. We're desperate at this
point as it's after 1:00 am. We explain to the driver we're not going to the Comfort
Inn and what we had done. We say we're sorry and we have cash. He takes it well
and drives us to our hotel. We finally made it. Ready to check in the guy at
the counter says sorry I'm doing a audit and can't check you in for 45 minutes.
We are all about to die at this point. We talk him into helping us sooner. He
stops his audit so he can use his computer to look up rooms for us. He says
I can get you rooms but not guarantee they are empty as the system was not
running at this time. We will take our chances we say. We finally get to our room
and luckly no one was occupying it. Finally a break. So today we got on the
shuttle bus to take us back to the airport. We were worried they wouldn't
take us back with the 2" of ice on the roads and no snow plows in sight.
We made it back and that was a huge relief. Went through security again. Our
new flight was scheduled for 11:00 departure. What could go wrong? Well, plenty.
The flight crew was not even around just minutes before 11:00. They finally show
up around 11:00. They start de-icing the plane again since it's been sitting
at the terminal all night. Now we have new problems the heater broke down over
night and pipes were frozen. They have to now get a huge generator and hook
it up to the plane to warm it back up. So we finally get the okay to board the
plane at 12:45. Now we are all sitting on the plane excited to get going. We
sit for 45 minutes waiting for yet another de-icing attempt. The truck finally
shows up and does it's job. This takes like another hour. We finally take
off after 2:00. More than 3 hours later than scheduled. The flight back to
Denver was smooth. So exhausted from this experience. So yes it was epic to
say nonetheless.