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