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.