Shooks Run & Rock Island Trail

13.11 miles 1:29:53 6:52 average per mile
8:40 am) 70's sunny
141 HR avg. max 152
Last longish run before next Sundays marathon.
Felt good today.
37 miles for the week. Less than planned with a extra rest day.


6/28/2014
Pikes Peak Greenway
10:15 am) 70's sunny
7 miles 46:52 6:41 average per mile
Ran pretty hard from the start. Miles 4-7 I did 10 20 second strides.

s/g7/211

Last 4 days

Monday 5 miles treadmill 34:25
Interesting run as I actually had a fall on the treadmill. I was running
and I drifted too far to the right and my foot hit the non moving part
and it threw me off balance and I went face down. Got a few scrapes and
some sore spots from that fall.

Tuesday 7 miles Santa Fe Trail.
Had intentions of running 3 X 1 mile repeats. During the second one my
hamstring acted up again. Cut workout short and jogged back to the car.

Wednesday Day off. Hamstring still sore.

Thursday 5 miles. Just a easy run to test out hammy. My average was 7:47
per mile. Hammy felt okay but never really pushed pace, so not sure how
it really is.

s/g7/204

San Isabel - Bishop Castle weekend runs

Saturday
10 miles 1:14:14 7:25 average per mile
Elevation gain 1145
Min. elevation 8,467 max. elevation 9,245
135 HR average
9:30 am)79 degrees
Camping weekend with Bethany and the kids.
We slept in the vehicle and the kids slept in a tent. Slept terrible
and the inflatable mattress kept deflating, no pillows either.
Saturday night slept better since we got the mattress leak under
control.
Hilly run and higher elevation than I'm used to running in.

s/g7/192

Sunday
17 miles 2:07:34 7:30 average per mile
Elevation gain 2401
Min. elevation 8,467 max. elevation 9,383
138 HR average 150 max
9:30 am) 75 degrees
Pretty happy with this run considering the elevation gain. Should prepare me
well for my marathon in 2 weeks that has a lot of climbing. Time to taper!
57 miles for the week.

b/a14r/242

Air Force Academy

6 miles 43:18 7:12 average per mile
3:50 pm)80 degrees & sunny
134 average HR max 147
Did half of this on trails and half on the roads.
6 x 20 second strides.

HP, Greenway, Sinton loop

11 miles 1;17:39 7:03 average per mile
4:20 pm) 80 degrees sunny
142 HR average 152 max
Pretty sore and tired today from the track workout.

s/g7/182

Colorado College Track

6.25 miles
mid 80's sunny breezy
6x 800's 2-3 minutes rest in between
2:44.6 .51
2:46.7 .52
2:48.6 .51
2:46.8 .51
2:47.1 .51
2:41.6 .50
Pretty tired doing these 800's and it was very warm.

11:00 am)
1.75 miles
Ran a little bit during lunch break.

s/g7/171


6/16/2014
5 miles
easy recovery run.
b/a14r/225

Waterton Canyon

20 miles 2:16:45 6:50 average per mile
9:15 am) 60's sunny breezy
145 HR average max HR 165
Very good run today. I didn't have high expectations today. I have been sick all
week and barely ran. my last 3 miles were the fastest of the day with mile 20
being my fastest. This is a good sign. Let heart rate drift up today. I did
not hold back. I hit 165 in the last mile the highest I have seen since wearing
my heart rate monitor the past few weeks.

s/g7/169

Pikes Peak Greenway

8 miles 58:03 7:15 average per mile
11:15 am) upper 70's
144 avg. HR 159 max
Not feeling 100% still. Have had this cold for a week. Good news is my hamstring
feels much better. Tomorrow will try to get my long run in.

b/a14r/220

Culvert Trail

3.25 miles 21:53 6:43 average per mile
6:15 pm)
Had my hamstring worked on today. It looks like the problem stems from
my hip/glute area. Felt good on the run tonight. Hopefully I'm back
to real running. My cold is also getting better.

b/a14r/212
s/g7/156

Culvert Trail

5 miles 35:00 7:00 average per mile
4:00 pm) mid 70's
143 HR avg 155 max HR
Took off yesterday due to my bad cold. Was good to take off anyway
since my hamstring is still bugging me. Tonight I ran 3 miles
without any pain then I felt the knot in my hamstring. So between
this cold and my hamstring doesn't look to be a great week of
training for me.

s/g7/153

Garden of the Gods 10 miler

10 miles 1:20:32 8:03 average per mile
7;00 am) 50's cloudy
HR 128 average 138 max
Thursday I strained my hamstring then Friday night a cold settled in. Woke up this
morning and felt terrible. I felt like I had a hangover. The cold medicine I took
yesterday was making me very tired. I wanted to just stay in bed. I finally got
up and I made my way to the race. I did a 2 mile warm up. It did not go well.
I decided not to race. I needed to get some miles in so figured I could just
jog the race. Well jogging this course when you don't feel good is not so easy.
My hamstring was also very tight. It was definitely a good decision not to race.
I was supposed to run 17 today but after the race I had nothing left in me.
So I ended the week with 49 miles instead of the 57 scheduled.
Hope to recover quick from this. Marathon is coming up soon.

s/g7/148

Culvert trail

6 miles 44:30 7:24 average per mile
Hr avg 133 Max Hr 143
Easy run left hamstring feels like its strained.

s/g7/136

Chuckwagon

6 miles 44:33 7:25 average per mile
4:00 pm) upper 70's breezy
136 Hr avg. Max Hr 146
771 elevation gain
Hamstring got tight during the run. Hopefully it's nothing.

a/14r/208

Sinton Trail & Pikes Peak Greenway

11 miles 1:22:47 7:31 average per mile
135 average HR max HR 145
3:45 pm) 82 degrees
Easy run but tired legs.

s/g7/130

Track Colorado College

9 miles
143 HR average 158 max
4:30 pm) HOT 90 degrees 20 mph wind
3 mile warm up
Then 6 X 800's
2:44.7 .51 5:26 pace average heart rate 148 max 151
1:30 rest
2:58.7 .55 5:23 average heart rate 148 max 154
1:55 rest
2:55.1 .54 5:23 average heart rate 149 max 155
2:20 rest
2:56.2 .56 5:15 average heart rate 152 max 157
2:06 rest
2:53.3 .55 5:19 average heart rate 152 max 158
2:02 rest
2:54.0 .55 5:14 average heart rate 153 max 158
2 mile cool down
These were a bit long as I was running on lane 4 and didn't do a staggered start.
I also had to dodge kids that were on the track.
Heart rate was pretty high on my warm up and cool down but during the workout
couldn't get heart rate out of the 150's.

Santa Fe Trail

5 miles 34:51 6:58 average per mile
140 HR average 152 max
Pushed hard today to get the heart rate up. It stayed pretty low
even though it felt like I was pushing it. No real soreness from
the race and long run yesterday.

s/g7/119

Steamboat Springs Long Run and 10k race

19 miles total
7:30 am) low 50's sunny
6.2 miles 10k race 38:48 3rd Overall
I wore my hear rate monitor for the race. This is not normal for me but I thought
it would be interesting to see what my heart rate is at race effort compared to
the training runs I have been wearing it on lately. The data was interesting
my heart rate was pretty low and I actually had a hard time getting it up.
The race was pretty hilly today and my pace was pretty slow first 3 miles
until the turn around and the flatter and faster portion of the course. My
heart rate was very low early on even though my breathing felt labored. Maybe
fatigue is a factor? I did do 10 miles Tuesday and 15 miles on Wednesday not
my normal amount. My splits are as follows.
6:47 HR avg 135, 6:15 HR avg. 142, 6:55 HR avg. 146, 5:56 HR avg. 146,
5:48 avg. HR 149, 5:39 avg. HR 149, 5:47 avg. HR 150 (.26)
Average HR 145 Max HR 153
First mile my heart rate was in the 130's even with the climbing. I did some
3/4 miles repeats earlier in the week and was able to hit low 160's. So
I'm wondering why my heart rate didn't shoot up in the 160's at race effort?
Is it just fatigue or something else? I did do a 2 mile warm up before race
but didn't do any strides. Maybe if I did some strides I could have got
heart rate higher earlier in the race and felt better. Any suggestions
I would love to hear.
After the race did another 10.8 miles since today was my long run for the week.
Not the way I like to get my long run in but sometimes you gotta do what
you gotta do to get the miles. I ran this easy even though the effort felt
hard only because of the race before hand. I ran 7:26 average with a 139
HR average.

60 miles for the week.

b/a14/202
b/st5b/114

Steamboat Springs Spring Creek Trail

4 miles 32:25 8:05 average per mile
9:00) 50's sunny
Easy trail run 2 mile out and back.

b/a14/191