Monday 1/31/11 2 Runs

17th St & Pikes Peak Ave.
6 Miles 42:22 7:03 average per mile
135 HR average
10:40 am) 22 degrees, cloudy, flurries
Easy run with 6 X 40 second strides. I didn't run these very
fast.

B/a10/444

Uintah and Mesa Springs Greenway
4.6 Miles 33:58 7:22 average per mile
upper 130's HR
3:50 pm) COLD 10 degrees and Windy!
Probably the coldest run I have had since moving to Colorado.
Going to be even colder the next 2 days. Coach said to take
a rest day tomorrow that works out very good. Wednesday might
have to run on the treadmill. I hate the treadmill but might
be a nice option to avoid the cold.

B/Launch/236

Apt. to Garden of the Gods & back

9.5 Miles 1:08:30 7:12 average per mile
138 HR average
11:25 am) mid 30's Sunny!
Last warm day here for a few days. Tuesdays high is 2 degrees!
Not looking forward to the cold especially since it's been warm
here lately. Will be hard to get outside. Today I felt good but
tired didn't get much sleep last night. Legs feel good though.

B/a11/16

Woodland Park, Colorado

Centennial Trail 8200 ft - 8600 ft
6 Miles 43:54 7:19 average per mile
134 HR average
10:30 am) 40's Sunny!
Drove to Woodland Park today. First time I have been there. It's
really not that far from my apartment. It was only 17 miles each
way. Nice smaller town 7500 people. My run started at just under
8600 ft. I ran 3 miles on Centennial trail before turning around
and heading back. It was easy the first 3 miles as I went from
8600 to 8200. I realized I would have a much harder 3 miles going
back. It was harder for sure and my pace was much slower. Will
definitely go back. The trail I was on goes 7 miles each way so
I can get a nice 14 mile run in at higher altitude.

B/a11/6
New Brooks Adrenaline 11 shoes. Felt good so far.

Pikes Peak Greenway s-n

20 Miles 2:24:32 7:14 average per mile
147 HR average
10:40 am) upper 50's low 60's SUNNY & WARM!
HR was high today. I think the reason was the warmer
temperatures. The last time I had higher than normal HR was 2
weeks ago on my long run and it was warm that day as well. At
mile 12 today I felt like stopping probably from my heart working
harder than normal. I struggled for 8 more miles to make it 20. My
fastest mile was mile 20 only because I wanted this run to be done.
I ran 6:52 mile with a HR average of 158! I ran a 6:02 mile the
other day and my max was 157.
This run was both mentally and physically draining. Glad it's done!

B.a10/438

Pikes Peak Greenway n-s

6 Miles 44:04 7:20 average per mile
130 HR average
11:30 am) 40 degrees Sunny! Awesome Day!
Took it easy in preparation for my long run tomorrow.
B/a10/424

19th St, Mesa, Uintah

8 Miles 58:55 7:22 average per mile
8:30 am) low 30's cloudy, flurries
HR was in the upper 130's to low 140's
HR was higher today I think because the route I ran was hilly
and fatigue from yesterday. Friday will be my long run weather
is going to be nice high of 60!

B/Launch/231

2nd run
4 Miles 28:11 7:03 average per mile
2:00 pm) 40 degrees Sunny!
HR? Monitor keeps acting up put new battery in it. Seamed to work
last mile HR was 144 a bit higher than it should have been.

B/a10/418

Mesa Springs Greenway Trail

8 Miles 53:01 6:37 average per mile
1:15 pm) 40's cloudy
Mile/Pace/HR
1/7:05/120's? monitor was acting up, not sweating enough.
2/7:13/130
3/6:47/129
4/6:46/135
5/6:26/143
6/6:25/146
7/6:15/150
8/6:02/153 Max HR was 157
Workout called for 2 miles at 7:30, 2 miles 7:00, 2 miles
6:30, 2 miles at 6:10.
I ran them all but one a bit faster. I tried to hold back on
first 2 miles but was still way off.
Last 2 miles I really had to work hard! I felt like I was near
max especially last mile. I don't have much top end speed
right now.

B/a10/414
Have some new shoes coming in the mail. These are still good
but will not last much longer. Ordered the new adrenaline 11's.