Ute Pass Trail, Longs Ranch Road and Barr Trail

12.5 mile 2:22:16
Slow run in the snow. I hiked most of Longs Ranch road due to the
snow and how steep it is.

25 miles for the week. Another week of low mileage. New job is killing
my running. It will get better.
Ran 4 times 4:13 biked 2 times 1:15.

Ute Valley Park

6.10 miles 50:50
Beautiful day for December. Anytime you can run in shorts in December is
a good thing.
Upper 50's today.

Bike & Run

30 minutes bike trainer
15:40 treadmill 2.5 miles
Working on some turnover started at 8.8 worked up to 10.5.
Good workout.

Treadmill

4.10 miles 45:00
Mile 1 - 15% @ 4.3 walking
Mile 2 - 8% @ 7.0 running
Mile 3 - 15% @ 4.5 walking
Mile 4 - 8% @ 7.5-7.7 running

Monday
45 minutes bike trainer

Ute Valley Park

12.19 miles 1:52:27 9:14 average
Snow covered trails with icy spots. Wore the katoolas.
Long run for the week.
Did not run yesterday. Stayed out to late Friday night at the Christmas
party.

19 miles for the week only.
Biked 2 times.

Treadmill & Bike

30 minutes on the trainer
15 minutes treadmill
2.38 miles 15:00

Having a hard time getting workouts in these days with new job and
different hours. I look forward to longer days with daylight.

Treadmill

4.25 miles 46:00
Mile 1- 15% incline @ 4.3 walking
Mile 2- 8% incline @ 7.0 running
Mile 3- 15% incline @ 4.5 walking
Mile 4- 8% incline @ 7.5 running

walked 30 minutes on lunch break

Bike ride trainer

45 minutes bike
I did 15 minutes longer than my last few times. Trying to up my time on the bike each
week and building my running mileage up slowly as well.
Watched Badlands on AMC while riding.

Ute Valley Park

12 miles 1:41:09 8:25 average
9:00 am) 30's sunny
Long run. Trails had some snowy spots but not too bad.

12/5
7.5 miles 1:11:00 9:30 average
Red Rock Canyon
Trails where getting muddy.


28 miles for the week

Bike Trainer & Treadmill

5:30 pm)
30 minutes on the bike trainer

Changed shoes then hit treadmill.

30:15 treadmill 4.25 miles
Mile 1. 8.5-9.0 @ 1%
Mile 2. 8.0 @ 5%
Mile 3. 9.0-9.5% @ 1%
Mile 4. 8.5 @ 5%
Mile 4.25 cool down

Treadmill & Leadville Lottery

4 miles 44:20
6:00 pm)
Treadmill
Mile 1 15% walking 4.2 mph
Mile 2 8% running 7.0 mph
Mile 3 15% walking 4.5 mph
Mile 4 8% running 7.5 mph
This workout always kills me.

Threw my name in the hat for the Leadville 100 lottery.
Will find out Jan. 15 if I get it. I'm really excited to train and run my
first 100 mile race next year. If I don't get in I'm going to try to
qualify at the Leadville Marathon.


Monday 30 minute bike on trainer.

Ute Pass Trail Incline Club group run

9 miles 1:34:44 10:31 average per mile
8:00 am) 20 degrees
First Incline Club run of the year. Trail was pretty slippery and snow covered.
I wore my Katoolas so it wasn't that bad.
My longest run since my marathon 5 weeks ago. Building the mileage back
up slowly.

25.8 miles for the week.

Ute Valley Park

3.5 miles 29:22
Snow covered trails. About 5" of fresh powder fell last night. This was my first run
of the season in the snow. I wore katoolas over my shoes they did fantastic.


Friday
30 minutes on the bike trainer. First time using the trainer. Really good workout.

Happy Thanksgiving

4.5 miles 51:15
Treadmill
Mile 1. 15% @ 4.3 mph walking
Mile 2. 7% @ 7.0 mph running
Mile 3. 15% @ 4.3 mph walking
Mile 4. 7% @ 7.0-7.5 mph running
Mile 4.5 15% @ 4.5 mph walking

Took off yesterday.
Was mentally exhausted from my last day at work. I start my new job Monday.
I will working for a company called AeroCare. I will be delivering oxygen and
equipment to homes and explaining how to use the equipment.

Tuesday ran 3.5 miles at Ute Valley Park.

Air Force Academy

5.25 miles 47:53 9:07 average per mile

Red Rock Canyon

7.6 miles 1:03:35 8:17 average per mile
Beautiful day on the trails. 50's and sunny.
Saw Matt Carpenter out on the trail. Was cool seeing him out running.
Another low mileage week for me 18 miles only. That's 5 weeks of
very low mileage. I'm ready to start my base building phase.

Treadmill

4 miles 45:45
10:00 am
Mile 1 walking 15% @ 4.0-4.2
Mile 2 running 7% @ 7.0
Mile 3 walking 15% @ 4.0-4.3
Mile 4 running 7% @ 7.0-7.5
Hard workout for me at this point in my fitness. Kind of starting
from scratch. Going to be doing a lot of these kinds of workouts
So I can practice my hiking skills for Leadville 100.

On my diet note I'm pretty much 100% Vegan. I like the way I feel
eating a plant based diet. My weight without really trying is several pounds
lower than when I was eating meat. I am sitting at around 138.

Looking ahead

Looking at 2016 I have a exciting new sponsor. Runners Roost Trail & Ultra Race team MUT.
It's going to be a busy year. With my main focus being a 100 mile trail race. The plan is
to enter the Leadville 100 lottery next month.
I have been in rest mode the past month after doing my last marathon for the year in Maine.
It was far from my best marathon as the build up just didn't go well. I had too many miles
on my legs from my busy trail and ultra season.
I'm going to start building my base back up starting this week. It will be a slow build up.
With it getting a bit more serious come January.

Pikes Peak Greenway

12 miles 1:23:21 6:58 average per mile
7:00 am)
Beautiful morning for a run with Justin. It did get a bit warm. Was thankful
for the early start. Legs felt heavy and tired. I wore the heart rate strap for first
time in ages. I was curious to see what it would be. I found it to be pretty
consistent in the 138-142 range. This coming week will look to run a bit more.
I need to build the mileage back up, if I'm going to run well in October.
Avg. HR  137
Max. HR 148
Avg. cadence 181
Avg. stride length 1.28 m
Elevation gain 282
Elevation loss 285

Barr Trail

11.5 mile 1:57:00
8:45 am) sunny warm
First time running Barr trail in probably 2 years! It was very busy today.
Lots of traffic from the incline nation. This is the big reason I avoid Barr
trail. I'm not a fan. Went up to no name creek then I hit the trail just to
the left. Not sure the name of it. It's a old service road for the utility
company. I took this till the pipeline bridge. Going back down Barr was
a nightmare. Tons of hikers to get around.
It's now time to turn my focus to road running again. Im doing MDI in
October. That's Mount Desert Island in Maine. This will be my last
marathon for 2015. I have already had a busy year. I have run 2 marathons,
1 50k and 2 50 milers. Not bad for a old guy:)

Pikes Peak Ultra 50 miler

50 miles 9:23 2nd place
10,600 + vertical gain
Had a great day in the mountains. Very tough course with lots of climbing.
I was in 4th place for the early miles as I went out a little conservative,
knowing it was going to be a long day. I moved into second place just
after 20 miles where I stayed the rest of the day. This was a great event
put on by madmooseevents.com. Well organized, great course markings,
well stocked aid stations and friendly volunteers.
I'm still eating vegetarian. This was my first race as a vegetarian so I was
a bit nervous how it would effect my performance. I think my result
speaks for itself.
Wore Hoka Huakas for the entire 50 miles. Not really the best traction
shoes for technical trails but everything else about them rocks.

Eating vegetarian!

While reading Scott Jurek's book eat & run I have been inspired to try eating

vegetarian. I have been a meat eater my entire life so this is quite the big

leap for me. Bethany and I are on day 12 without any meat. We have learned

to eat many more types of foods. We even had tacos with the meat like 

substance being walnuts with green lentils blended in the food processor.

We have made are own snacks as well. We make delicious Lara bars that

taste as good or better than the store bought ones. I have pretty much 

eliminated processed foods from my diet. Im eating super clean by my

standards. I'm still eating eggs and dairy so definitely not going Vegan.

My weight is right at 140 and I feel great. Im excited to see what the

longer terms benefits will be. 

Pikes Peak Ultra course training

14.83 miles 2:45 11:04 average per mile
3771 elevation gain
Ran some of the course today. It's going to be hard! I still have yet to summit
the 2 highest peaks on this course, Mount Rosa and Amalgre. The down that
I ran today will be punishing on race day with tired legs. This 50 miler will
be epic!

Big Horn 52 mile race

52 miles 8:45 4th overall
This was a beautiful race the scenery was spectacular when I could take my
eyes of the trail for a second. The trail was very rocky so you really had
to focus on your footing. I only fell once all day. It was around mile 5.
I was trying to strap my watch back on my wrist and I caught a low
lying branch.  The first 18 miles were mostly down miles but I found
I couldn't run them very fast due to the rocks and all the mud. My shoes
got covered in mud almost from the get go. I had extra shoes at the 18.5
mile aid station so I changed my shoes and socks. I was terrible slow at
that aid station like 9 minutes worth. From that aid station the course
changes drastically. A super steep climb for 3 miles. I power hiked
most of this. The course became more up and down from this point
on till towards the end with the quad killing 3-4 miles.  My quads
where screaming and I felt like I was breaking a ton. The last 4-5 miles
was a flat dirt road. This is where I felt my best as its my strength.
I passed 1 50 mile runner on this section the top female Darcy Africa.
Overall I'm happy with my race. Of course I feel I could have done
better. Although with the time I had to train for this race and my base mileage
I did good.
I wore Hoka Huakas the first 18 miles. Pearl Izumi M2 the rest of the
race. I went with the Huakas first because of all the down hill running.
I figured they had the most cushion. I might would have worn them
for the whole race if not for them being so covered in mud and my
socks so wet.
Next race will be another 50 mile race August 1. Pikes Peak Ultra! I can't wait
for this one the course is going to be awesome!

Old Stage Road and up 379

13 miles 1:46:13 8:10 average per mile
First time running these dirt jeep roads. Had a blast. Learning the trail system
in these parts. Saw trail 701 and 672. Next time I will for sure hit the 672 trail
so I can summit Mount Rosa. Made it up to 11,000 ft. on 379 before turning
back the snow was getting deeper. I believe this will take me to the summit
of Almagre. I think I will try to summit both on the same run next time
when I have a longer run planned. I have Big Horn 50 miler next Saturday
in Wyoming so I had to keep it reasonable short today.

Hoka/Huaka37

Mt. Rosa attempt

12.73 miles 2:30:00 11:47 average per mile
9:00 am)
Tried to make it to the summit of Mt. Rosa. Made it up to 11,000+ ft.
Snow was deep and I needed to turn around. So maybe another time.
Felt pretty good at altitude.
8:22, 10:56, 17:10, 13:17, 17:34, 19:11, 13:54, 10:25, 8:16, 9:54,
8:02, 6:47, (.73) 6:05

pi/m2

Rampart Range Road

5.7 miles 38:54 6:49 average per mile
9:20 am) 60's humid
Ran gate to gate in 22:57.
Ran the down hard fastest mile was 5:28.
Elevation gain 853

Hoka/huaka11

Dirty Thirty 50k

31.82 miles 6:35:15
Did this race as a training run for Big Horn 50 miler in 3 weeks.
I was very unprepared to run this even if not at race effort. My
training leading up to this was basically flat road running.
I think my longest trail run was maybe 8-10 miles.
Two weeks prior to this 50k I did the Green Bay Marathon.
The race was not good. I was not prepared for the 60+ degree
temps at the start with 92% humidity. I started to slow by mile
7. I finished with my slowest marathon time in years 2:56:55.
Still good enough for top master.
Big Horn is a big race for me. I really hope to run well.
Goal will be top 5.

Tough week of running and lots of hail

5 miles 36:04 7:12 average per mile
I believe my cold has turned into Bronchitis. I went out and bought
some medicine it seems to be helping.  Breathing feels difficult
and my energy is low. Besides being sick all week the weather
here has been very stormy. We have had rain and hail all week.
Our roof has taken a beating and has hail damage. Basement is
mostly dry but water is seeping through. I'm ready for some
dry days and sunshine.

b/ravenna/102

5/6/15 Wednesday
6.5 miles
4 mile tempo 6:30, 6:06, 6:14, 5:55

5/5/15 Tuesday
5 miles Treadmill

High Line Canal Trail

12 miles 1:25:36 7:08 average per mile
8:30 am) sunny 50's-60's
Nice steady state flat run.
Still have a cold. Hoping it goes away soon! It's taper time
marathon in 2 weeks.

43 miles for the week.

b/ravenna6/97

Greenland 8 mile race

8 miles 55:10 6:54 average per mile
9th overall 4th age group
8:00 am) low 50's sunny
Not a great race but I really didn't expect it would. I have had a
cold all week and still have a cough that is deep in my chest.
12 miles on the day.

b/cascadias/92

4/30
Garden of the Gods trails
7.3 miles 1:00 8:13 average per mile

b/cascadias/80

4/29
MVP
7.5 miles 52:32 6:55 average per mile
Did a couple mile repeats. Didn't feel good at all.
Have a cold.

4/27
Air Force Academy
4.4 miles 42:18 9:36 average per mile
Did the mini incline 2 times.

b/cascadias/72

Pikes Peak Greenway El Pomar South

Sunday 4/26/15
18 miles 2:06:44 7:02 average per mile
8:45 pm) cloudy and chilly
Steady state long run. My slowest mile was 1 fastest was 18.
Felt good but couldn't really put the hammer down. Just
kind of got in a pace and held it.

40.3 miles for the week.

b/ravenna/85

Saturday 4/25/15
6 miles Palmer Park 56:54

cascadias10/67

Thursday 4/23/15
5 miles Santa Fe Trail 37:20

Monument Valley Park 2x2 mile repeats

7.25 miles
4:25 pm) cloudy, drizzle 50's
2.15 mile warm up
2 miles in 12:23 6:12 mile average
3:30 rest
2 miles in 11:53 5:56 mile average
1.10 mile cool down.

Happy with this workout. Better than I expected.
Did the first one a bit easier to see how I felt.
On the second one I pushed it very hard.

Albuquerque Half Marathon

4/18/15
Albuquerque Half Marathon
13.1 miles 1:20:28 6:10 average per mile
5th Overall
8:00 am) mid 40's cloudy
I did this race last year and finished in 1:18:26 and 2nd place.
I didn't suspect I would run faster this year. My training has
been off. I have run less mileage, been sick more and had
a injury. I'm hopeful I have turned a corner and training will
get better. I don't really have much time to improve my fitness.
I have 4 weeks till my next race Green Bay Marathon.


4/19/15
5 miles
Hiked La Luz trail with Bethany. This was very fun. Trail
is 9 miles up to the top. It's single track with around 19
switch backs to the top.

b/cascadia10/56

4/20/15
4.10 miles
Easy run Ute Valley Park.
Still sore from Half Marathon.

b/cascadia10/60

CC Track mile repeats

5.5 miles
4:45 pm) 60's sunny & breezy
1.25 mile warm up
3 X 1 mile repeats with around 2:00-2:15 rest between.
My goal was to run the first one pretty slow just to warm up
and test out the calf. I got a bit carried away and ran a 5:50.
I was thinking I would run my first one in the 6:10-6:20 range.
The second one was a bit slower 5:52. The third and final one
was about the same effort other than me pushing a little bit
harder on the 4th lap 5:46. Felt pretty spent afterwards.
I only did 3 since Im racing a half marathon Saturday.
1.25 cool down

b/st5n/6

4/14/14
5.25 miles Ute Valley Park.
Nice easy trail run around 8:00 average

b/cascadia10/58

Santa Fe Trail

8 miles
Ran easy for the first 4 miles then picked up the pace over the
last 4 miles. Fastest mile was mile 8 with a 6:37. Calf is
improving. Hoping to do a workout Wednesday.

33 miles for the week.
Mileage was low due to the calf. Was happy to run 6 days.

B/ravenna/60

Intemann Trail

7 miles 1:05:32 9:22 average per mile
Elevation gain 1515
10:20 am) sunny 50's
Parked at Crystal Park Road ran west to Iron Mountain Springs and back.
This was my first time running on the new sections of this trail that was
finished last summer. Had fun on this trail nice single track.
Calf felt pretty good today. Soreness was minimal.

B/Cascadias/52

4/9/15
Santa Fe Trail
6 miles 41:47 6:57 average per mile
Cloudy cold.
Okay run calf got sore during this run.

B/Ravenna/51

Ute Valley Park

5 miles 38:59 7:48 average per mile
Ute Valley Park
4:50 pm) sunny and breezy
Calf felt better today.

B/cascadias/45

4/7/15
Ute Valley Park
4 miles 35:01 8:45 average per mile

B/Ravenna/25

4/6/15
Ute Valley Park
3 miles 26:02 8:41 average per mile

4/5/15
Santa Fe Trail
4 miles
Ran with Bethany.
Calf was pretty sore.

3/31 - 4/4

4 miles 29:55 7:29 average per mile
My calf is very sore. I think it's a soleus strain.
I had to cut my speed workout short on Wednesday due to this.
I took off Thursday and Friday.

s/mirage/4

Wednesday
4/1/15
Breezy and warm
2 mile repeats with 3 minute rest
6:19, 6:05
6:05, 6:14
6:03, shut it down before finishing due to right calf.
6.18 miles total.

Tuesday
3/31/15
Blodgett open space
5 miles
Lots of elevation gain and loss on this trail run.

B/cascadias/35

Rapid City S.D. and Gillette Wyoming

9 miles 1:00:13 6:41 average per mile
7:00 am) 40's sunny 4300 ft elevation
Road running Gillette, Wyoming.
Nothing special about this run. This is where we spent the night so I needed
a run before heading back home.
B/Ravenna/21

3/28/15 Saturday
11 miles 1:31:36 8:19 average per mile
7:00 am) 40's sunny 3400 ft. elevation
2,328 vertical gain
Rapid City, South Dakota
Ran on sweet single track trail. Loved this run!

B/Cascadia/30

Saturday
Visited Devil Tower and walked around 2 miles

Friday night walked 1 mile on treadmill at Cheyenne, WY.
15% incline 15:08. Just did this for fun at the hotel.

33.5 miles for the week.
Good week overall building mileage back up.
Only 4 runs for the week due to busy week and travel.

Treadmill mile repeats

7 miles 48:20
5:00 pm)
1 mile warm up
5 mile repeats with 2:00 rest in between.
9.8, 9.9, 10.0, 10.1, 10.2
Felt pretty good on these I was working hard but felt under control.

3/24/15
Ute Valley Park
5.5 miles
Easy trail run.
Need to work on my footing. I tripped on a rock or something and
took a spill. Cut my hand up but nothing major.

Pikes Peak Greenway

12 miles 7:26 average per mile
8:00 am
Run started out ok but towards the end my stomach went south.  Not sure what
is going on with that. I have not felt well for 4 weeks now.

b/ravenna6/12
b/cascadias/18
b/ravenna5/240

Palmer Park

6 miles 56:00 9:20 average per mile
10:30 am) sunny warm 60's
First trail run in ages. Was nice to hit some trails. Wore new shoes
today the Brooks Cascadias 10. Love the grip on these shoes.
Did only 2 other runs this week 3 miles each on the road.
Calves very sore from race so I took it easy.

b/c10/6
a/o/15

Albany Marathon Albany, Georgia

26.2 miles 2:42:54 6:13 average per mile
10th Overall 1st Master
2nd Fastest marathon out of 40. Fastest was 2:42:32 in 2011
1:20:43 half marathon split. Second half 1:22:11
Slowest mile was 6:36 mile 24.
Mile 23 was my second slowest 6:30.
These 2 miles cost me any shot of a pr.
7:00 am) 36 degrees sunny
Leading up to this marathon I knew I was fit and ready but unfortunately
I got the flu 10 days out and I was and still am suffering some of the
symptoms. Not sure how much this effected my race but pretty sure
it cost me a PR. I am very happy to run as well as I did. I did very
low mileage for this marathon but did more of the non running little
things and ate much healthier.  I have another marathon in May so
if I can get healthy and at least maintain what I have I think I have
a great shot at finally PR'ing.
The Albany marathon is a great race. I loved the course gentle rolling
hills, tree lined roads and well organized.

Winter Series 4 Black Forrest

6.2 miles 42:36 

10th Place overall. Finished 8th overall in the series.

Difficult race for me. Was sick all week with the stomach flu.

Only good news is I had a good taper week and lost 4 pounds.

10.5 miles total

B/ravenna/231

Wednesday 3 miles treadmill.

Today 5 miles Centennial. Felt better and had a couple fast miles.

Fastest was 5:39.

Pikes Peak Greenway

13 miles 1:27:19 6:42 average per mile
8:20 am) 30's light snow
Glad to get this run done before the snow storm hits.
Was able to run strong last 4 miles. 6:21, 6:20, 6:21, 6:05.
Last longish run before Albany.

b/ravenna/220

2x2 Repeats

Pikes Peak Greenway
6.5 miles
4:15 pm) 60's sunny
mile warm up
2 mile 5:58, 6:04 = 12:03.20
.75 jog
2 mile 6:00, 6:00 = 12:03.10
.75 cool down
Never felt very good during this workout. Tired from work and the
warm temps felt like it slowed me down.

Wednesday
6 miles 41:21 6:54 average per mile

Ravenna 206

Tuesday
4.25 miles treadmill
1-5% incline

Arkansas River Trail Canon City CO.

20 miles 2:17:35 6:52 average per mile
10:50 am) 40's sunny light wind
Drove down to Canon City to try out some new trails.
Ran along the Arkansas River trail and hit the Tunnel Dr. Trail.
Mostly flat running except the Tunnel Dr. trail had some
climbing. The views were amazing from this trail looking
down on the Arkansas River and the canon. As a bonus got to
run thru 3 tunnels.
The run was difficult. Legs heavy from the race the previous
day but I mustered out the 20 miles.

B/ravenna/200

2/14/2015
9 miles total
5 mile race 30:10 Winter Series 3
12 place overall
Okay race not as fast as I hoped to run but not bad.

2/12/2015
6.68 miles
Falcon Trail with Scott.

2/11/2015
6.15 miles 44:00

2/10/2015
5.15 miles
Speedwork
8 x 400's on Centennial
1:12-1:18 range

47 miles for the week.
Still lower mileage than I'm used to for marathon training but I'm
getting in the key workouts at least. Already taper time for Georgia.

Bouder Reservoir & Highline Canal

Sunday
Highline Canal
14 miles 1:31:29 6:31 average per mile
9:45 am) 60's Sunny & Breezy
Ran this 2 weeks ago also 14 miles. I surprisingly ran it exactly same time
to the second. Conditions were a bit warm and breezy. Good hard effort.

b/ravenna/167

Saturday
Boulder Reservoir
7 miles 47:42 6:49 average per mile
10:00 am) 63 degrees sunny & warm
First time running here. Did a out and back.
Didn't feel good maybe it was the warm temps.

s/g7/282

Thursday
Santa Fe Trail
7 miles easy

Wednesday
Treadmill
5 miles
Incline 5%-7.5% every five minutes alternated incline.

Tuesday
Colorado College Track
8 miles
8X400's 400 jog recovery
1:14-1:18
Happy with this track workout.

41 miles for the week

Rock Island Trail Long Run

20 miles 2:19:38 6:59 average per mile
9:40 am) 30 degrees
Never felt awesome today. I didn't expect I would. Felt tired all week actually.
50 miles for the week with 40 in last 3 runs. 5 weeks out from marathon.

B/ravenna/144

Saturday 9 miles
7:15 average per mile

Centennial, Sinton Trail, Pikes Peak Greenway

11 miles 1:17:30 7:03 average per mile
4:40 pm) 40 degrees
s/g7/275

Wednesday
7 miles 47:58 6:52 average per mile
Ladder workout
400, 800, 1200, 1600, 1200, 800, 400
1:18, 2:45, 4:21, 5:48, 4:17, 3:06, 1:23
Did these on a road not the track. Can't really look at the pace
too closely on these as it was not a flat track.

Monday
4 miles easy

Highline Canal Trail, Littleton, CO

14 miles 1:31:29 6:31 average per mile
10:30 am) mid 50's sunny! Perfect day for running.
6:49, 6:43, 6:37, 6:22, 6:30, 6:25, 6:19, 6:16, 6:24, 6:27, 6:34
6:40, 6:25, 6:55
Plan today was 3 mile warm up then 10 miles hard and 1 mile
cool down. The trail was not in great shape today snow covered
in many spots and trail became sloppy as the temps continued
to go up. Very happy to run the pace I did with the trail not
being in great shape. I really enjoyed this trail system, first
time running on it.

b/ravena/114

Mile Repeats Treadmill

7.25 miles 52:00
5 mile repeats with .25 walk-jog between
10.1, 10.2, 10.3, 10.4, 10.5
Took past 2 days off. Feeling fatigued and not motivated.
The weather did not help neither. Happy with tonights
workout.

Pikes Peak Greenway

18 miles 2:02:13 6:47 average per mile
9:45 am) upper 50's sunny
1 mile warm up
6:24, 6:28, 6:26
1 mile easy
6:37, 6:43, 6:47
1 mile easy
6:50, 7:02, 7:10
1 mile easy
7:01, 6:22, 6:40, 6:32, 6:44
Not only was this my long run but I tried to make it workout specific.
This run was difficult. I think I went too hard to early on. It left me
feeling worked early.

b/ravena/100

Centennial

6 miles 6:44 average per mile
Today I received a new pair of Altra Olympus shoes.
So far I'm very excited about these. They felt great
and supportive. The zero  drop didn't seem to be a issue.
I'm used to a 8-12 mm. The shoe is cushioned but
responsive. I have run in the Hoka Cliftons but the
support was not enough for me. The grip on the bottoms
is not awesome if you go off road. I hear the newest
version of these have a new outsole with more grip.

a/o/6

Treadmill 400's

6 miles 43:10
Did 9 x 400's on treadmill
11.0 (2) 11.2 (2) 11.4 (2) 11.6 (2) 11.8 (1)
Cold and slippery outside so did my speed work on the treadmill.

Treadmill

Wednesday
5 miles
Snowy and cold outside so hit the treadmill. Did 3 miles with a incline
of 5.5 - 7.5%. Then did 2 miles flat 1%.

Tuesday
Warm mid 50's
6 miles.
3 X 1 mile repeats.
5:42, 6:13, 5:36
Half mile jog between these.
Ran these on a road with gentle hills.

Platte River Trail

14 miles 1:36:30 6:54 average per mile
10:00 am) 13 degrees cloudy and cold!!!
Very cold run today, my hands were frozen. Trail was plowed
and snow packed. I hoped to run faster today but with the cold
temps and slow surface I couldn't push the pace any faster.
Still was a solid effort. I actually was going to do 16 but I cut
it short.

42 miles for the week. Yet again another high quality low mileage
week. It seems to be working for me. I pretty much run every
run hard since I'm not doing a lot of miles and taking 2 days
off per week. I am also hitting the weights 1-2 times per week.

b/a14/284
s/g7/261
b/ravena/82

Happy New Year!

Last year wasn't my best year running. I did have a couple good races.
First master at Little Rock Marathon and a second place finish at
Albuquerque half marathon. I'm hoping 2015 is a better year.
I have no idea how many miles I ran. I lost interest in blogging for the
first time since starting this blog in 2008. I plan on keeping better track
of my miles this year. I have no specific goals yet for 2015. A couple
goals are still out there like breaking 2:40 in the marathon. I have a 50
miler planned this year and that will be one of my goal races for the year.

Today I ran in the snow at the Garden of Gods. I did 8 miles total.
Fitness is coming around. I have had good quality runs past 3 weeks.

Yesterday 5 miles 33:15 out and back to Abby's school.

Tuesday, Treadmill. 7 miles. 6 X 800's with .25 recovery.
10.5, 10.5, 10.5, 10.6, 10.7, 10.8

Monday, off