| Location: Fort Collins,CO, Member Since: May 15, 2003 Gender: Male Goal Type: Local Elite Running Accomplishments: Unaided PR's:
5K: 14:48 (Track - 2001)
10K: 30:45 (Track - 2001)
10K: 31:32 (Bolder Boulder - 2013)
Half Marathon: 1:06:09 (Duluth - 2013)
Marathon: 2:17:54 (Grandma's) - 2014)
Marathon: 2:19:47 (Indianapolis Monumental - 2013)
Marathon: 2:19:49 (Indianapolis Monumental - 2010)
Aided PR's:
10K: 29:38 (Des News - 2011)
Half Marathon: 1:05:30 (TOU Half - 2011)
Marathon: 2:18:09 (St George - 2007)
Marathon: 2:17:35 (Boston - 2011) Short-Term Running Goals: Diagnosed with Ankylosing Spondylitis in June of 2008. Started taking Enbrel in March, 2009.
Run as much as I can, and race as well as I can. Make the most of however much time I have left as an able-bodied runner.
Training for the 2018 Colorado Marathon Long-Term Running Goals: Run until I'm old, and then run some more. Stand tall. Personal: 1 wife, 2 kids. 1 cat. Work as a GIS Specialist/Map Geek
Endure and persist; this pain will turn to your good. - Ovid
Therefore, since we have been justified through faith, we have peace with God through our Lord Jesus Christ, through whom we have gained access by faith into this grace in which we now stand. And we rejoice in the hope of the glory of God. Not only so, but we also rejoice in our sufferings, because we know that suffering produces perseverance; perseverance, character; and character, hope. And hope does not disappoint us, because God has poured out his love into our hearts by the Holy Spirit, whom he has given us. - Romans 5:1-5
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3369.60 | 219.70 | 217.25 | 22.45 | 0.00 | 3829.00 |
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| Saucony Kinvara Miles: 338.00 | Brooks Green Silence Miles: 220.75 | Asics DS Sky Speed 2 Miles: 63.50 | Brooks Launch Yellow Miles: 496.00 | Saucony Kinvara 3 Miles: 508.00 | Saucony Hattori Miles: 106.25 | Asics Blur 33 Miles: 7.00 | Brooks PureConnect Miles: 479.75 | Saucony A5 Flat Miles: 145.00 | Brooks Launch White Miles: 458.25 | Mizuno Wave Sayanora Miles: 441.00 | Brooks PureConnect Black Miles: 267.25 | Saucony Cortana III Miles: 272.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Power Trail, north. 9 miles, averaged 6:55/mile. Did some strides on the way back. |
| Saucony Kinvara Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 4.00 | 0.00 | 0.00 | 11.00 |
| Power Trail to Spring Creek Trail to Poudre Trail. Did 10x2-minute fartlek (60s recovery) on the way back, with the tailwind. :-). Averaged about 4:55-5:10/mile pace on the interval segments. 11 miles total, averaged 6:25/mile.
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| Brooks Green Silence Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Power Trail to Spring Creek Trail, to Poudre River Trail. 8 miles, no watch. |
| Asics DS Sky Speed 2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.25 | 0.00 | 0.00 | 0.00 | 0.00 | 8.25 |
| Ran home for lunch. 8.25 miles, averaged 7:10/mile. |
| Saucony Kinvara Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Power Trail to Spring Creek Trail to Mason Trail loop. 15 miles with 8 miles of tinman tempo. Averaged 5:49/mile for the tempo portion, and 6:25/mile overall. Nice day, good to run in shorts. |
| Brooks Launch Yellow Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.75 | 0.00 | 0.00 | 0.00 | 0.00 | 8.75 |
| Ran home for lunch. 8.75 miles, averaged 7:05/mile. |
| Saucony Kinvara 3 Miles: 8.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.75 | 0.00 | 0.00 | 0.00 | 0.00 | 8.75 |
| Ran home for lunch. Did some strides. 8.75 miles, no watch. |
| Asics DS Sky Speed 2 Miles: 8.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 4.00 | 0.00 | 0.00 | 11.00 |
| Power Trail to Spring Creek Trail to Poudre River Trail. Did 4 miles of tinman tempo, averaged 5:50/mile. Did then 20x1-minute fartlek, with 40s recoveries (basically glorified strides). Pace for the fartlek intervals were 4:55-5:05/mile. Ended up averaging 6:00/mile for the entire 11-mile run. |
| Brooks Green Silence Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Easy nine miles on Power Trail and Spring Creek Trail. |
| Saucony Kinvara 3 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.25 | 0.00 | 0.00 | 0.00 | 0.00 | 9.25 |
| Ran home for lunch. 9.25 miles, averaged about 7:10/mile. It was snowing and blowing on the way back home, but I had the tailwind, and then the snow and wind quit while I was eating lunch, so I didn't have to deal with the consequences on the return trip. Talk about double-dipping. |
| Saucony Kinvara Miles: 9.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Power Trail to Spring Trail to Mason Trail. 16 miles, averaged 6:55/mile. Kind of snowy and cold, so didn't attempt a real workout due to inconsistent footing. |
| Brooks Launch Yellow Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.25 | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 |
| Sunday Loop. 6.25 miles, no watch. Very cold. |
| Saucony Hattori Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.75 | 0.00 | 0.00 | 0.00 | 0.00 | 8.75 |
| Ran home for lunch. 8.75 miles, averaged 7:10/mile. |
| Asics DS Sky Speed 2 Miles: 8.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Ended up being in a training session all day, so no run. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 4.00 | 0.00 | 0.00 | 12.00 |
| Power Trail to Spring Creek Trail to Poudre River Trail. 12 miles, with 5x4-minute fartlek (2-min recoveries). Averaged about 5:10-5:15/mile pace on the intervals. Averaged 6:15/mile for the 12 miles overall. Wore shorts and no gloves; it's nice out again. |
| Brooks Green Silence Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Ran home for lunch. 9 miles, averaged 7:05/mile. |
| Saucony Kinvara 3 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Ran home for lunch. 9 miles, no watch. |
| Saucony Kinvara Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 4.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Power Trail to Spring Creek Trail to Mason Trail to Fossil Creek Trail. Did a 10-mile tinman tempo, and averaged 5:44/mile for the tempo. Bonked during the cooldown, but I guess that's why I do workouts. 16 miles total, averaged 6:15/mile overall. Awesome day, wore shorts and a t-shirt. |
| Brooks Launch Yellow Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.25 | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 |
| Sunday Loop. 6.25 miles, no watch. |
| Saucony Hattori Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Ran home for lunch. 9 miles,averaged 6:51/mile.
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| Asics DS Sky Speed 2 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Ran home for lunch. 9 miles, averaged 6:55/mile. Did some strides. |
| Saucony Kinvara 3 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 4.00 | 0.00 | 0.00 | 12.00 |
| Power Trail to Spring Creek Trail to Poudre River Trail. Did 7x3-minute fartlek, with 90 second recoveries. Averaged about 5:05/mile pace on the intervals. 12 mikes, averaged 6:10/mile overall. |
| Brooks Green Silence Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Ran home for lunch. 9 miles. |
| Saucony Kinvara 3 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.75 | 0.00 | 0.00 | 0.00 | 0.00 | 8.75 |
| Ran home for lunch. 8.75 miles, no watch. Did some strides. |
| Saucony Kinvara Miles: 8.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 8.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Power Trail to Spring Creek Trail to Mason Trail to Fossil Creek Trail. Did 2x4-mile at marathon pace, with 1 mile recovery between sets. Splits were 5:25, 5:29, 5:23, 5:20 (21:37), and 5:16, 5:33, 5:27, 5:16 (21:32). Felt pretty good. Ended up with 16 miles totalm averaged 6:13/mile. |
| Brooks Launch Yellow Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.25 | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 |
| Sunday Loop. 6.25 miles, no watch. 60 degees, and sunny, I love it! |
| Saucony Hattori Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran home for lunch. 10 miles, no watch. |
| Asics Blur 33 Miles: 1.00 | Asics DS Sky Speed 2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.75 | 0.00 | 0.00 | 0.00 | 0.00 | 8.75 |
| Ran home for lunch. 8.75 miles, averaged 7:09/mile. |
| Brooks Launch Yellow Miles: 8.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.25 | 0.00 | 5.75 | 0.00 | 0.00 | 13.00 |
| Power Trail to Spring Creek Trail to Poudre Trail. Did 6x5-minute fartlek, with 2-minute recoveries. Averaged about 5:15/mile on the intervals. 13 miles total, averaged 6:13/mile overall. |
| Brooks Green Silence Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran home for lunch. 10 miles, averaged 6:55/mile. |
| Saucony Kinvara 3 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Easy 9 miles, no watch. |
| Saucony Kinvara Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.50 | 1.50 | 0.00 | 0.00 | 0.00 | 17.00 |
| Ran out to Kathy Fromme Prairie. Was supposed to do 6 mile mp tempo, but cut it way short due to my stomach feeling a little sick. Just jogged it in, and tried to enjoy another sunny, warm day, 17 miles totalm averaged 6:55/mile. |
| Brooks Launch Yellow Miles: 17.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Fossil Creek to Mason Trail. 7 miles, no watch. |
| Saucony Hattori Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran home for lunch. 10 miles, averaged 6:55/mile. |
| Asics DS Sky Speed 2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Power Trail to Spring Creek Trail to Poudre Trail. 13 miles. Averaged about 6:30/mile on the way out, and picked it up to 6:00/mile on the way back. |
| Brooks Launch Yellow Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran home for lunch. 10 miles, no watch. |
| Saucony Kinvara 3 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran home for lunch. 10 miles. Had some steam to blow off, so pace ended up a little quicker than usual, about 6:30/mile. In other news, by original Kinvaras turned over 1500 miles. I feel like they are now nicely broken in. |
| Saucony Kinvara Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 10.00 | 0.00 | 0.00 | 0.00 | 16.50 |
| Ran early morning to avoid some schedule conflicts and pending bad weather. Ran the Power Trail to Spring Creek Trail to Mason Trail to Fossil Creek Trail loop. 16.5 miles total. Did 4-3-2-1 mp tempo workoutm with 1 minute recovery for each mile of the respective interval set. pace was pretty slow, I think due to the dark and my nervous system being half asleep, especially at the beginning. Splits were (6:06, 6:12, 6:14, 5:58), (5:47, 5:42, 5:43), (5:36, 5:41), (5:29). Averaged 6:26/mile overall. |
| Brooks Launch Yellow Miles: 16.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Loveland Trail, west, from home. 9 miles, averaged 6:29/mile. |
| Asics DS Sky Speed 2 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran home for lunch. 10 miles, averaged 6:46/mile. Did some strides. |
| Saucony Kinvara 3 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Power Trail to Spring Creek Trail to Poudre Trail, 13 miles. I was supposed to do a workout...left my GPS on the curb at work to pick up satellites while I changed clothes...came back outside and it was gone! (turns out my boss saw it, thought someone had just left it there by accident, and picked it up). So that nixed any kind of formal workout, since I don't even have a sports watch with me anymore. So just tried to keep a lot of the run at tinman tempo pace, and did about 10 strides on the way back. |
| Brooks Green Silence Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.25 | 0.00 | 0.00 | 0.00 | 0.00 | 8.25 |
| Ran home for lunch. 8.25 miles, averaged 6:45/mile. |
| Saucony Kinvara 3 Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.75 | 0.00 | 0.00 | 0.00 | 0.00 | 7.75 |
| Ran home for lunch. Slow, no watch. Did a few strides. |
| Saucony Kinvara Miles: 7.75 |
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| | Race: |
Loveland Sweetheart Classic 4-miler (4 Miles) 00:20:24, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 4.00 | 0.00 | 12.00 |
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Ran the Loveland 4-miler today, which is my first race since early October of last year. Purpose was just to be a rust-buster, and get a good idea of where I'm at fitness-wise. And hopefully win, of course. It ended up being perfect conditions for a race, sunny and warming to mid-40s by the 10AM start time (on route to low 60s for the afternoon high). No wind, which is big this time of year on the Front Range. The course was a flat loop that goes around Lake Loveland (starts and ends at the high school). My goal going in was to break 21:00, but I thought that faster was a possibility. Warmed up by running the course, and then some strides. Saw one other guy wearing a Boulder Running Company singlet (Bobby Reyes), so knew I would have some competition at least from him (BRC has a really good racing team every year). The race started, and the BRC guy took the lead right off the bat, and I just tried to stay on his shoulder. Pace was a little fast for me, but didn't seem insane either, so I decided to stick with him rather than letting him go. Didn't hear anyone behind me, so it would probably just be the two of us. Hit the first mile in 4:51, which indeed was a "bit" fast (I was planning on 5:05). But I think it was a net downhill, so that could explain part of it. Soon after the first mile I was able to pull up next to the BRC guy, and then moments later he dropped behind me. I was a little surprised to gap him. 2nd mile split was 5:12, so a bit slower, but still well within where I thought I should run. Still feeling good for the third mile, and now definitely all alone, other than the bike pacer. But for my first race of the year, and given my mileage of 60-70/week, I was feeling strong and snappy. Hit 5:03 for Mile 3, meaning my 5K was somewhere near 15:40. Tried to keep the pace going for the last mile, and even pick it up. Felt like my body was responding (other than my lungs, which were starting to burn...cursed short races...), but my last mile ended up being the slowest at 5:16. It's possible that Mile 3 was a little off, making 3 seem fast and 4 seem slow, but no matter. Ended up 20:24 for my final time, which is probably a road 4-mile PR, since I never run this distance. I'm really happy with how I felt, and think that I pushed hard and got a good feel for my real fitness on a nice day and on a fast course. 2nd place guy ended up 21:40. I'll try to up my mileage over the next few weeks by introducing doubles. We'll see...work is really busy, so I barely have time to think about running anymore...just need to put in some time and sound workouts and good things will happen though.
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| Asics Blur 33 Miles: 6.00 | Brooks Green Silence Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Very easy 6 miles, Fossil Creek Trail. |
| Brooks Launch Yellow Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.25 | 0.00 | 0.00 | 0.00 | 0.00 | 12.25 |
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AM - easy 4 miles, past Cottonwood Plains. 8:00/mile average.
noon - ran home for lunch. 8.25 miles, averaged 7:30/mile.
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| Saucony Kinvara 3 Miles: 8.25 | Brooks PureConnect Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran home for lunch. 10 miles, no watch. Did some strides. |
| Brooks Launch Yellow Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 6.00 | 0.00 | 0.00 | 13.00 |
| Power Trail to Poudre Trail. Warmed up 3 miles, then did 6x1-mile, with 2-min recovery. 3 miles cooldown. Splits were 5:21, 5:15, 5:18, 5:15, 5:17, 5:15. 13 miles total, averaged 6:20/mile.
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| Brooks Green Silence Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran home for lunch. 10 miles, no watch. |
| Saucony Kinvara 3 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.75 | 0.00 | 0.00 | 0.00 | 0.00 | 11.75 |
| am - fossil creek park, easy 4 miles noon - ran home for lunch. 7.75 miles |
| Saucony Kinvara Miles: 7.75 | Saucony Hattori Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Ran the Horsetooth Half course, then back on Overland. Definitely need some work on the hills; legs were jello by 8 miles. Did some tinman tempo miles. 17 miles, averaged 6:15/mile overall. Good run. |
| Brooks Launch Yellow Miles: 17.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Finally got a real snow storm, with 14 inches of snow in some places. And I got the flu. So no running the last two days. Maybe tomorrow. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.75 | 0.00 | 0.00 | 0.00 | 0.00 | 7.75 |
| Ran home for lunch. Stomach still not feeling right. 7.75 miles. |
| Saucony Kinvara 3 Miles: 7.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Bacon Strip. 10 miles, about 7:00/mile. Finally feeling normal again. Wasted week due to sickness, but that's the way the ball bounces sometimes. |
| Brooks Launch Yellow Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.25 | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 |
| Easy Sunday loop. 6.25 miles, averaged 7:45/mile. |
| Saucony Hattori Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.25 | 0.00 | 0.00 | 0.00 | 0.00 | 8.25 |
| Ran home for lunch. 8.25 miles. No watch. |
| Saucony Kinvara 3 Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.25 | 0.00 | 0.00 | 0.00 | 0.00 | 12.25 |
| AM - Fossil Creek Park. 4 miles, no watch. noon - ran home for lunch. 8.25 miles, averaged 7:20/mile.
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| Saucony Kinvara Miles: 4.00 | Brooks Launch Yellow Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 5.00 | 0.00 | 0.00 | 13.50 |
| Power Trail to Spring Creek to Poudre. Got rerouted a bit due to trail construction, which interrupted my workout at times. Did 8x1000m with 60s recovery. Felt okay, but sluggish on the last half of the set. To be expected, I suppose, since I missed most of last week from illness. Splits were 3:12, 3:12, 3:08, 3:10, 3:21, 3:11, 3:16, 3:14. Ran 13.5 miles total, averaged 6:15/mile.
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| Brooks Green Silence Miles: 13.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
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AM - ran south past Cottonwood Plains, and back. 4.5 miles, no watch. Got registered for the USATF Half Marathon Championships this June in Duluth. Now I have to get in shape! noon - ran home for lunch. 8 miles, averaged 7:20/mile.
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| Brooks Launch Yellow Miles: 8.00 | Brooks PureConnect Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| am - fossil creek park. 4 miles, no watch. pm - spring creek trail, west. 8 miles, averaged 6:58/mile. |
| Saucony Kinvara Miles: 4.00 | Saucony Kinvara 3 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.25 | 0.00 | 0.00 | 0.00 | 0.00 | 16.25 |
| Power Trail to Spring Creek to Mason to Fossil Creek Loop. 16.25 miles, averaged 7:10/mile. Windy, but fortunately the snow had stopped. |
| Brooks Launch Yellow Miles: 16.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.25 | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 |
| Sunday loop. 6.25 miles, no watch. |
| Saucony Hattori Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.75 | 0.00 | 0.00 | 0.00 | 0.00 | 12.75 |
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am - fossil creek trail. 5 miles, no watch. noon - ran home for lunch, 7.75 miles, averaged 6:55/mile. Did some strides. |
| Saucony Kinvara Miles: 5.00 | Saucony Kinvara 3 Miles: 7.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 6.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Power Trail to Spring Creek Trail. Did 2x3-mile, with half-mile recovery. Splits were (5:36, 5:43, 5:44) and (5:20, 5:24, 5:16). First set was net uphill, second set was net downhill, which is why the two sets are so lopsided. 14 miles total, averaged 6:25/mile. |
| Brooks PureConnect Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.75 | 0.00 | 0.00 | 0.00 | 0.00 | 12.75 |
| AM - Fossil Creek Park, 5 miles, no watch noon - ran home for lunch. 7.75 miles, averaged 6:55/mile.
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| Brooks Green Silence Miles: 5.00 | Brooks Launch Yellow Miles: 7.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
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am . south past Cottonwood Plains. 4.5 miles, no watch. 42 degrees at 5:45am, spring is here!
noon - Power to Poudre. 8 miles, averaged 6:55/mile. Did some strides.
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| Saucony Kinvara Miles: 4.50 | Saucony Kinvara 3 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles with some strides. 6:55/mile average. |
| Brooks Launch Yellow Miles: 7.00 |
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| | Race: |
Sharin O' The Green 5K (3.107 Miles) 00:15:26, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.90 | 0.00 | 0.00 | 3.10 | 0.00 | 15.00 |
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Sharin O The Green 5K, the annual St Patty's Day 5K in Fort Collins. Weather was really good, mid-40s and no wind. The semi-loop course was flat and fast, just some long inclines and declines, but no real hills.
Got up at 6AM, and warmed up 4 miles from my house while coffee brewed. Then drove over to the course at 7:30, and warmed up another 4 miles by running the entire course, and then some extra, strides, etc. Did about a half mile of MP tempo during the warmup. Saw Hunter Paris at the start. I beat him at the Horsetooth Half last April, and he beat me at the Equinox Half in September. I had never raced him in a 5K, but figured we may be evenly matched.
Three of us took off at the start, but one guy dropped back after about a half mile, so then it was just Hunter and I, running side-by-side. Right before the mile marker, though, a runner in a Boulder Running Center singlet came up behind us, and then just glided by with minimal effort. He had one of "those" strides that I could tell from there that both Hunter and I were hosed. Hunter and I both went with him, and we had a pack of three for a while. Went through the first mile in 4:52, which was about what I wanted. During the second mile, the course looped around several blocks. The first mile was just a straight-shot down Peterson Ave., so the turns were a welcome change. I struggled to keep up with the BRC guy, and Hunter started dropping back a little bit. I felt strong, but not terribly fast. Which is how most 5K's feel for me these days. Second mile was 5:03, and the BRC guy had opened up a decent-sized gap on me.
I tried to reel in the BRC guy during the last mile, but he held ground, and probably pulled away a little bit more. I couldn't hear Hunter, but knew he wasn't too far back, based on people cheering. For Mile 3, the course returned the way it came, just a mile straight-shot on Peterson. But the back end of the race was going the other way, so there were lots of people cheering, which made the long stretch a little easier to handle. The last half mile I started feeling a little sick in the stomach, something that I usually don't get, and I think I pulled back a little bit because of that, maybe cost couple seconds for not kicking hard. Didn't want to chuck. Mile 3 ended up being 4:58-4:59, and I was happy to split a faster last mile at least. Final time was 15:26. BRC guy (who turned out to be Michael Chavez, 2:16 marathoner and 1:04-flat half marathoner) was 15:12. Hunter Paris was third with 15:34. Cooled down on the course with Michael; hopefully we will be able to get together occasionally to train, as he just lives across town. Collected a $100 Visa gift card for 2nd place, and then went to watch the St Patty's Day parade with the family. Enjoyed burritos and beer at Matador as a triumphant conclusion to the morning.
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| Brooks Green Silence Miles: 7.00 | Saucony Kinvara 3 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.75 | 0.00 | 0.00 | 0.00 | 0.00 | 3.75 |
| Easy run through neighborhood. 3.75 miles, no watch. |
| Brooks Launch Yellow Miles: 3.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.25 | 0.00 | 0.00 | 0.00 | 0.00 | 13.25 |
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AM - Fossil Creek Park, 5 miles, no watch. noon - ran home for lunch. 8.25 miles, averaged 7:20/mile. |
| Saucony Kinvara Miles: 5.00 | Saucony Kinvara 3 Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.25 | 0.00 | 0.00 | 0.00 | 0.00 | 13.25 |
| AM - ran to CR-13 and back. 5 miles noon - ran home for lunch. 8.25 miles with some strides. Averaged 7:15/mile.
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| Brooks Green Silence Miles: 5.00 | Brooks Launch Yellow Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 4.00 | 0.00 | 0.00 | 14.00 |
| Power to Spring Creek. 14 miles. Did 10x2-minute fartlek on the return trip, with 60s recovery. Pace was 5:00-5:05 on the intervals. Averaged 6:22/mile overall. Felt good. |
| Brooks PureConnect Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.75 | 0.00 | 0.00 | 0.00 | 0.00 | 12.75 |
| AM - Fossil Creek Park, 5 miles, no watch noon - ran home for lunch. 7.75 miles, averaged 7:05/mile.
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| Saucony Kinvara Miles: 5.00 | Brooks Launch Yellow Miles: 7.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.25 | 0.00 | 0.00 | 0.00 | 0.00 | 13.25 |
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am - fossil creek park. 5 miles, no watch.
noon - ran home for lunch. 8.25 miles, no watch.
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| Saucony Kinvara 3 Miles: 8.25 | Brooks PureConnect Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.75 | 0.00 | 0.00 | 0.00 | 0.00 | 14.75 |
| Got a good snowstorm today. It let up a little bit, and decided to get my run in. Didn't do much of a workout due to footing, although the trails were plowed at least (one nice thing about Fort Collins is that the city plows the bike trails before the roads). Did Power Trail-Spring Creek-Mason-Fossil Creek Loop. Tried to do some tinman tempo pace where possible, and got a few sub-6 miles in. 14.75 miles total, averaged 6:40/mile. I'll take it, given the weather conditions. Solid week. |
| Brooks Launch Yellow Miles: 14.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy 7 miles, no watch. Mason Trail to Harmony and back. |
| Saucony Hattori Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.75 | 0.00 | 0.00 | 0.00 | 0.00 | 12.75 |
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AM - easy 5 miles, Fossil Creek.
noon - ran home for lunch. 7.75 miles, averaged 7:04/mile.
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| Brooks Launch Yellow Miles: 12.75 | Brooks PureConnect Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.25 | 0.00 | 0.00 | 0.00 | 0.00 | 13.25 |
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AM - Fossil Creek Park. 5 miles, no watch.
noon - ran home for lunch. 8.25 miles, no watch. Did some strides.
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| Saucony Kinvara Miles: 5.00 | Saucony Kinvara 3 Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 6.00 | 0.00 | 0.00 | 14.00 |
| Power to Spring Cree west, 14 miles. Did 6x1-mile with 2-min recoveries. Splits were 5:11, 5:16, 5:14, 5:12, 5:00, 4:57. Averaged 6:05/mile overall.
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| Brooks PureConnect Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM - Fossil Creek Park, 5 miles, no watch noon - Power Trail to Spring Creek to Poudre. 8 miles, averaged 7:02/mile.
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| Brooks Green Silence Miles: 5.00 | Brooks Launch Yellow Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| caught the bug going around my office, have a head cold and sore throat today. Day off. Bummer, because the weather is awesome right now. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.50 | 0.00 | 0.00 | 0.00 | 0.00 | 13.50 |
| Horsetooth Half loop. 13.5 miles total. Kept it brisk, but didn't push it hard or long due to recovering from head cold. Averaged 6:25/mile. |
| Brooks Launch Yellow Miles: 13.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Sunday Loop, 7 miles, 7:10/mile average. |
| Saucony Hattori Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.75 | 0.00 | 0.00 | 0.00 | 0.00 | 7.75 |
| Ran home for lunch. 7.75 miles, aveaged 7:25/mile. Still feeling a bit under the weather, so taking it easy. |
| Saucony Kinvara 3 Miles: 7.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.25 | 0.00 | 0.00 | 0.00 | 0.00 | 8.25 |
| Ran home for lunch. No watch. Did some strides. |
| Saucony Kinvara Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.80 | 0.00 | 6.20 | 0.00 | 0.00 | 14.00 |
| Power to Spring Creek to Poudre. 14 miles total. Did 10x1km intervals, with 60s recovery. Splits were 3:08, 3:03, 3:08, 3:07, 3:08, 3:09, 3:02, 3:02, 3:03, 3:04. Averaged 6:02/mile overall. Felt great.
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| Brooks PureConnect Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| am - Fossil Creek Park, 5 miles, no watch noon - Power Trail to Spring Creek Trail, 8 miles, 7:04/mile.
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| Saucony Kinvara Miles: 5.00 | Brooks Launch Yellow Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM - Fossil Creek Park, 5 miles, no watch. noon - Power Trail to Spring Creek to Poudre. 8 miles, no watch. Did some strides.
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| Brooks Green Silence Miles: 5.00 | Saucony Kinvara 3 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 18.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Ran the Horsetooth Half course, plus a few miles on the Poudre Trail. Kept the pace pretty honest, especially during the first 12 miles. Averaged 6:21/mile for 18 miles. |
| Brooks Launch Yellow Miles: 18.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Fossil Creek to Mason Trail. 7 miles, averaged about 7:30/mile. Broke in my new Saucony A5 flats. |
| Saucony A5 Flat Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.25 | 0.00 | 0.00 | 0.00 | 0.00 | 13.25 |
| AM - Fossil Creek Park, 5 miles, no watch. noon - ran home for lunch. 8.25 miles, averaged 6:58/mile.
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| Saucony Kinvara Miles: 5.00 | Saucony Kinvara 3 Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran home for lunch. 10 miles, no watch. Did some strides. |
| Brooks Launch Yellow Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 8.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Power Trail to Spring Creek west. 14 miles. Did an 8-mile mp tempo. Splits were 5:38, 5:29, 5:34, 5:33, 5:27, 5:21, 5:19, 5:12. Guess it turned into a bit of a progression. Averaged 5:58/mile overall for the run. |
| Brooks PureConnect Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.25 | 0.00 | 0.00 | 0.00 | 0.00 | 13.25 |
| AM - Fossil Creek Park, 5 miles, no watch. noon - ran home for lunch. 8.25 miles, no watch.
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| Brooks Green Silence Miles: 5.00 | Brooks Launch Yellow Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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am - fossil creek park, no watch, 5 miles.
noon - Power to Spring Creek to Poudre. 8 miles, averaged 6:40/mile. Did some strides.
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| Saucony Kinvara Miles: 5.00 | Brooks Launch Yellow Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 18.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Horsetooth Half route, plus some miles on the Poudre Trail. Today's workout was a sort of fartlek...hard up the hills, easy on the rest. Then on the last 5 miles on Overland Trl, I did a bit of tinman tempo, averaged about 6:00/mile for those last 5 miles. Was good to get in 18 miles without a bonk. Averaged 6:35/mile overall for the run. |
| Brooks Launch Yellow Miles: 18.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Blizzard. Let up a bit, and I got 3 miles in after work. Better than nothing. |
| Saucony Kinvara 3 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.75 | 0.00 | 0.00 | 0.00 | 0.00 | 8.75 |
| Still getting a lot of snow, have over 12 inches of really wet stuff today. Skipped the morning run, got 8.75 miles during the noon hour. |
| Saucony Kinvara 3 Miles: 8.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 4.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Missed yesterday due to more blizzard. We have 21" storm total over 3 days, which is a lot for Colorado in April... Did a short workout today, 4-mile tempo at about marathon pace. Hit 5:30/mile pace, with a tailwind for most of it. 11 miles total, averaged 6:50/mile.
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| Brooks PureConnect Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.75 | 0.00 | 0.00 | 0.00 | 0.00 | 11.75 |
| AM - Fossil Creek Park, 4 miles, no watch. noon - ran home for lunch. 7.75 miles, no watch.
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| Saucony Kinvara Miles: 4.00 | Saucony Kinvara 3 Miles: 7.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| ez 5 miles with some strides. Have the Horsetooth Half Marathon tomorrow. This week's training was less than ideal, with missing a lot of miles due to snow. Was not intending a huge taper, but here I am, hoping for the best. Weather looks good for tomorrow. |
| Brooks Green Silence Miles: 5.00 |
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| | Race: |
Horsetooth Half Marathon (13.109 Miles) 01:10:32, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.90 | 0.00 | 13.10 | 0.00 | 0.00 | 18.00 |
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Horsetooth Half Marathon today. Last year I ran 1:11:58, and this year my goal was to go under 1:11. This is the hardest half course I have ever run, and it has 5 very large hills during the first 8 miles (2 in the first two miles), and then the last 5 miles are flat. Last year I took the hills too hard and washed out the last half, and this year I was hoping to stay relaxed until the last half of the race. Elevation chart is HERE.
Great day to run, about 50 degrees and no wind. Warmed up about 2 miles from my house, and then did some strides at the start line. At the start line, I saw Mike Chavez and Hunter Paris, the same group that I ran with at the Sharin O The Green 5K last month. Should be a good race. The race started on time, and we started on the first big climb, up onto Centennial Rd. Mike, Hunter, and I separated from the pack pretty quick, although the pace seemed pretty relaxed, which was good. Crested the first hill, and hit 6:19 for the first mile. Had a bit of downhill, then then the next major hill. 6:21 for Mile 2. 500' of climbing at 5200' elevation is not fun. After the 2nd hill, the course settles down for a few miles, and there is a lot of good downhill. Still, the downhill miles were feeling pretty relaxed, and our group of 3 stuck together. No one seemed to be straining. Miles 3-5 were 5:19, 5:22, 5:13. Mile 4 featured hill #3, up the dam, which was not as bad. Mile 5 had the pounding downhill off the dam. We all stayed pretty relaxed and cool through all this, no one threw any surges.
Once off the dam, the course really speeds up a lot until the two Bingham Hills. 5:00 for Mile 6. The first Bingham Hill is during the second part of Mile 7. At this point our group of 3 was still together, but I could hear that Hunter was breathing harder than Mike and I. Now that we were on the second half of the course, I felt okay about pushing the pace a bit, and I decided it was a good time to pick it up. I surged up the first Bingham Hill, and sure enough, Hunter dropped off pretty quick. 5:16 for Mile 7. Now it was a two-man race. I was feeling good.
Crested the first Bingham Hill, and then surged down the downhill on the other side. Had a lot of good downhill, and then the second (smaller) Bingham Hill. 5:15 for Mile 8. Mike still seemed to be running pretty easy next to me. Based on how he floated away from me in the 5K last month, I felt my chances of winning were poor.
This was the point of the race last year when the wheels fell off. This year, though, I was still feeling good. We turned off of Bingham Hill Rd, and the hills were done. Flat the rest of the way. We then turned off of Overland, and onto the Poudre Trail. We were 5:00 for Mile 9, which surprised me. Mike dropped a step behind me, which also surprised me. I tried to keep the pace going. 5:02 for Mile 10. I followed that up with a 5:05 for Mile 11, and Mike dropped back several meters. I was surprised and happy to drop a ~15:35 5K this late on an honest part of a mile-high half marathon.
Now I was laboring pretty hard, but was also smelling the barn and smelling a win. If I just didn't fall apart, I should be able to hold off Mike, and also get my goal of sub-1:11. Mile 12 was 5:13, and Mile 13 was 5:15. So some drop-off, but not too bad, especially after those faster miles earlier. Last 0.1 was 46s (long?), and I was extremely happy to finish with 1:10:32. Mike was second with 1:11:06, Hunter 3rd with 1:13-something. Time ended up being a course record, and I think this was my best race in several years. I'm really pleased with the effort and the outcome, and am encouraged for my race in couple months in Duluth. I hope to run under 1:06 there. Cooled down, collected awards, and then went to Matador for burritos and beer, as is tradition. Good day.
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| Brooks Launch Yellow Miles: 2.00 | Saucony A5 Flat Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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More snow, no running.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.25 | 0.00 | 0.00 | 0.00 | 0.00 | 8.25 |
| Snow is finally done for a while. What a crazy April...we started the month at about 60% snowpack and are now near 100%...which is awesome for the water year and to ward off forest fires. Ran home for lunch. 8.25 miles, averaged 7:20/Mile. Sore from Sunday, but legs were happy to be running.
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| Brooks Launch Yellow Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles, easy to moderate pace on the Power/Spring Creek/Poudre Trails. |
| Brooks PureConnect Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.25 | 0.00 | 0.00 | 0.00 | 0.00 | 13.25 |
| am - Fossil Creek Park, 5 miles, no watch noon - ran home for lunch. 8.25 miles, averaged 6:56/mile.
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| Saucony Kinvara Miles: 5.00 | Saucony Kinvara 3 Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.75 | 0.00 | 0.00 | 0.00 | 0.00 | 12.75 |
| am - south end out of neighborhood. 5 miles, no watch noon - ran home for lunch. 7.75 miles, no watch.
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| Saucony Hattori Miles: 5.00 | Brooks Green Silence Miles: 7.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Trilby to Shields to Kathy Fromme Prairie to Spring Creek Trail. 17 miles, averaged 7:01/mile. HOT out...like 75 degrees (I guess it's all relative). Didn't do any kind of workout, just survived. |
| Brooks PureConnect Miles: 17.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Fossil Creek to Mason Trail. 7 miles, no watch. |
| Saucony Hattori Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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AM - Power Trail to Willow Springs. 6 miles, about 7:50/mile.
noon - forgot to bring my shoes to work, so had to drive home to run. But then I forgot my garmin at work. So it was all a huge mess, definite first-world problem. Ran an estimated 8 miles from home.
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| Saucony Kinvara Miles: 6.00 | Brooks Launch Yellow Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.75 | 0.00 | 0.00 | 0.00 | 0.00 | 13.75 |
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AM - Fossil Creek Park to Mason Trail. 6 miles, no watch.
noon - ran home for lunch. 7.75 miles, averaged 6:56/mile.
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| Brooks Green Silence Miles: 6.00 | Saucony Kinvara 3 Miles: 7.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Yet another 10-12 inches of snow today (sigh). Nabbed about 4 miles after work |
| Saucony Kinvara 3 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.80 | 0.00 | 6.20 | 0.00 | 0.00 | 14.00 |
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Power Trail to Spring Creek to Poudre. Did 10x1km with 60s recoveries. Splits were 3:10, 3:13, 3:10, 3:11, 3:14, 3:09, 3:10, 3:10, 3:08, 3:10. Not the sharpest workout, but serviceable.
14 miles total, averaged 6:04/mile. Just got my registration in for Bolder Boulder, so that is officially my next race. Will not be running the Colorado Half this Sunday.
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| Brooks PureConnect Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.25 | 0.00 | 0.00 | 0.00 | 0.00 | 14.25 |
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AM - South loop from house. Beautiful cold morning. 6.25 miles, no watch.
noon - ran home for lunch. 8 miles, no watch. Did some strides.
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| Brooks Launch Yellow Miles: 6.25 | Saucony Kinvara 3 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 10.00 | 0.00 | 0.00 | 18.00 |
| Absolutely spectacular day for a long run and workout. One of the "thank God to be alive" type days. Anyway, did 18 miles, an out-and-back on the Loveland/Boyd Lake Trail. Warmed up 5 miles, did a potty stop at Boyd Lake S.P., and then started the workout, a 4-3-2-1 mile session with 4-minute, 3-minute, 2-minute recovery between intervals, respectively. Pretty standard workout, but missed the pace...was supposed to be MP, but was really more a half marathon pace effort. But it felt great. Splits were (5:17, 5:16, 5:14, 5:15), (5:15, 5:10, 5:09), (5:09, 5:16), (5:04). Average pace was 5:56/mile for the 18-mile run.
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| Brooks PureConnect Miles: 18.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Fossil Creek Park to Mason Trail. 7 miles, about 7:30/mile. |
| Saucony Hattori Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.75 | 0.00 | 0.00 | 0.00 | 0.00 | 13.75 |
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Fossil Creek Park to Mason Trail. 6 miles, no watch.
noon - ran home for lunch. 7.75 miles, averaged 7:15/mile.
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| Brooks Green Silence Miles: 6.00 | Saucony Kinvara 3 Miles: 7.75 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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AM - Fossil Creek Park to Mason Trail, 6 miles, no watch.
noon - Power Trail to Spring Creek Trail. 8 miles, 7:00/mile, some strides.
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| Saucony Kinvara Miles: 6.00 | Brooks Launch Yellow Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 6.00 | 0.00 | 0.00 | 14.00 |
| Power to Spring Creek to Poudre. Did 6x1-mile with 2-minute recovery. Splits were 5:11, 5:12, 5:08, 5:01, 5:02. 14 miles total, averaged 6:07/mile.
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| Brooks PureConnect Miles: 14.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.75 | 0.00 | 0.00 | 0.00 | 0.00 | 13.75 |
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am - fossil creek park, 6 miles, no watch.
pm - Power Trail to Spring Creek Trail. 7.75 miles, averaged 7:10/mile.
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| Brooks Launch Yellow Miles: 6.00 | Saucony Kinvara 3 Miles: 7.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.25 | 0.00 | 0.00 | 0.00 | 0.00 | 14.25 |
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AM - Cottonwood Plains loop. 6.25 miles, no watch.
noon - Power Trail to Spring Creek. 8 miles, 6:50/mile. Did some strides.
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| Saucony Kinvara Miles: 6.25 | Brooks Green Silence Miles: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 18.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Parked at the Poudre Trail on Shields St, and ran up the Poudre Trail until the trail ends in Bellvue, then continued up Rist Canyon. Pretty decent climb the last 4 miles, about 700 ft. Rist Canyon was very beautiful, everything is very green right now. Enjoyed the downhill on the way back and hit a few miles under 5:30. All in all, kept the entire run fairly brisk, and averaged 6:13/mile for 18 miles. |
| Brooks PureConnect Miles: 18.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Fossil Creek Park to Mason Trail. 7 miles, no watch. |
| Saucony Hattori Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.25 | 0.00 | 0.00 | 0.00 | 0.00 | 14.25 |
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AM - Fossil Creek to Mason Trail. 6 miles, no watch.
noon - ran home for lunch. 8.25 miles, no watch. Hot out.
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| Saucony Kinvara Miles: 6.00 | Brooks Launch Yellow Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.50 | 0.00 | 0.00 | 0.00 | 0.00 | 14.50 |
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AM - Cottonwood Plains Loop. 6.25 miles, no watch.
noon - ran home for lunch. 8.25 miles, averaged 7:14/mile. Did some strides.
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| Brooks Green Silence Miles: 6.25 | Saucony Kinvara 3 Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 5.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Power Trail to Poudre Trail. Tried to do 2x3-mile tempo intervals, but it was close to 80 degrees out, and all of the water fountains along the trail were still turned off. Needless to say, the workout was not optimal. First set was 5:24, 5:27, 5:27. Did 3-minute recovery jog. Next set was 5:33, 5:28, and then I shut down the workout, and jogged it in. Felt like if I pushed another mile, bad things would have happened. It was better than nothing, but with the weather finally warming to summer temperatures, I probably need to start doing workouts in the morning before work, rather than during my lunch break. 14 miles total, averaged 6:24/mile.
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| Brooks PureConnect Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.25 | 0.00 | 0.00 | 0.00 | 0.00 | 14.25 |
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AM - Cottonwood Plains loop. 6.25 miles, no watch.
noon - Power to Spring Creek. 8 miles, averaged 6:58/mile.
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| Saucony Kinvara Miles: 8.00 | Brooks Launch Yellow Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| am - Fossil Creek to Mason, no watch, 6 miles pm - Power Trail to Spring Creek Trail. 8 miles, averaged 6:58/mile. Did some strides on the way back
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| Brooks Green Silence Miles: 6.00 | Saucony Kinvara 3 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 6.00 | 2.50 | 0.00 | 0.00 | 18.00 |
| Bacon Strip for one last hilly run before Bolder Boulder. Did one full loop, and then an out-and-back for a total of 18 miles. Did 6 miles of MP tempo on the second part of the first loop, but couldn't get much going. Ran these miles at 5:40-5:50 pace. During the last 4 miles of the run, I did a fartlek of 60s on, 45s off. Had a net downhill and a tailwind for this segment, so it felt alright, a good way to finish off a long run. I think I ended up with 12 or 13 intervals. Averaged 6:25/mile overall for the 18 miles. |
| Brooks PureConnect Miles: 18.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| day off. Felt like I was due. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.75 | 0.00 | 0.00 | 0.00 | 0.00 | 7.75 |
| Took the morning off, and then did 7.75 miles during my noon run, no watch. |
| Brooks Launch Yellow Miles: 7.75 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 4.00 | 0.00 | 0.00 | 14.00 |
| Power Trail to Poudre Trail. Did 10x2-minute fartlek on the way back, with 60s recoveries. Pace was 4:40-4:55/mile on the interval portions, but had a tailwind for most of it, so can't read into it too much. 14 miles total, averaged 6:29/mile. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.25 | 0.00 | 0.00 | 0.00 | 0.00 | 14.25 |
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AM - Fossil Creek Park to Mason Trail. 6 miles, no watch.
noon - ran home for lunch. 8.25 miles, no watch.
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| Saucony Kinvara Miles: 6.00 | Saucony Kinvara 3 Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 3.00 | 2.00 | 1.00 | 0.00 | 14.00 |
| Power Trail to Poudre Trail. 14 miles. Did a 3-2-1 workout. (3-minute recovery after the 3-mile, and 2-minute recovery after the 2-mile). Splits were (5:36, 5:33, 5:30), (5:11, 5:04), and 4:59. Averaged 6:20/mile overall for the run.
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| Brooks PureConnect Miles: 14.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.25 | 0.00 | 0.00 | 0.00 | 0.00 | 11.25 |
| am - cottonwood plains loop. 6.25 miles, no watch pm - fossil creek park, 5 miles no watch. |
| Brooks Green Silence Miles: 6.25 | Saucony Kinvara 3 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| Arapahoe Bend, did 4 laps on the dirt trail with Mike. 11.5 miles, averaged 6:45/mile. |
| Brooks Launch Yellow Miles: 11.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy 5 miles with some strides, no watch. Bolder Boulder is tomorrow. |
| Saucony Kinvara 3 Miles: 5.00 |
| |
| | Race: |
Bolder Boulder 10K (6.214 Miles) 00:31:32, Place overall: 7, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.75 | 0.00 | 0.00 | 6.25 | 0.00 | 12.00 |
|
Bolder Boulder this morning, my first 10K since 2011, I think. Goals going in were Top 10 and sub-32. Race started and everyone goes out super-crazy. Probably had 10 guys in costumes out ahead of me. Amazing these guys qualify for the A wave, but gotta love it. I tried to stay at a reasonable pace and not get sucked out. I spent the first 3 miles moving up in position, was probably 20th after 1 mile, 10th after 2 miles, and pulled into 5th by Mile 3. Even with supposedly trying to stay patient, I think I got out just a touch too hard. First three miles were 4:57, 4:59, and 5:05. Was 15:32 at 5K, and I could feel it. Stayed in touch with the back of the lead pack through 5K, and then the top 4 guys pulled away a little bit. I ran by myself for Mile 4, which was 5:12. The 4th place guy fell off the pack, and I started reeling him in during Mile 5, although I was struggling too. Mile 5 was mostly downhill, but I could only manage 5:00. I got passed into 6th place somewhere in here. I knew the last mile was an uphill to the stadium, and based on how I was feeling, I knew it would be a struggle. And I also knew that guys were coming up on me, so that gave me some fine motivation to give an honest effort. I finally passed the guy ahead of me that I had been reeling in, but got passed myself by a couple other guys. Entered the stadium, and could feel another person breathing down my neck, and gave it everything I had around the last curve and into the finish. Managed to hold off the guy behind me, and almost caught (or re-caught) the two guys ahead of me. Mile 6 was 5:13. Final time was 31:32. I thought I finished 6th, but ended up 7th upon looking at the final results. Guess the last mile was kind of crazy, so lost track. But I was 1 second out of 5th, and 6 seconds out of 3rd...if my ability to close a 10K was just a little better, I think my placing would have been higher, but I'm not really that kind of runner anymore. Pretty happy with this time...I think can count this as my "uphill altitude 10K PR"
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| Saucony A5 Flat Miles: 12.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Easy run home for lunch. 8.5 miles, averaged about 7:30/mile. Legs have no life in them after Boulder Bolder, although surprisingly am not sore at all. |
| Brooks Launch Yellow Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.25 | 0.00 | 0.00 | 0.00 | 0.00 | 14.25 |
| am - Fossil Creek Park to Mason Trail. 6 miles, no watch. noon - ran home for lunch. 8.25 miles, averaged 7:30/mile.
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| Saucony Kinvara Miles: 6.00 | Saucony Kinvara 3 Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Power to Poudre Trail. Legs still fatigued from the race, so kept things pretty easy. 14 miles, averaged 6:50/mile. |
| Brooks PureConnect Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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AM - Fossil Creek to Mason Trail. 6 miles, no watch. noon - Loveland Trail toward Walmart. 8 miles, forget the pace. |
| Brooks Green Silence Miles: 6.00 | Saucony Kinvara 3 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 10.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Boyd Lake. 4 miles warmup, then 10-mile MP tempo, then 4 mile cooldown. Didn't have much expectation for this workout, based on how I felt all week. Just tried to telax and let the workout come to me. Ended up going pretty well, and I felt good. Splits were 5:39, 5:34, 5:31, 5:30, 5:37, 5:30, 5:26, 5:18, 5:15, 5:13. Averaged 6:16/mile for the 18 miles. Big 2 weeks of training coming up. I essentially just have 4 more real workouts until Duluth, so hoping for one more big push. |
| Brooks PureConnect Miles: 18.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Fossil Creek Park to Mason Trail. 9 miles, averaged 7:15/mile. |
| Brooks Launch Yellow Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.50 | 0.00 | 0.00 | 0.00 | 0.00 | 14.50 |
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AM - Cottonwood Plains loop. 6.25 miles, no watch.
noon - ran home for lunch. 8.25 miles, no watch.
|
| Saucony Kinvara Miles: 6.25 | Saucony Kinvara 3 Miles: 8.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.50 | 0.00 | 0.00 | 0.00 | 0.00 | 14.50 |
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AM - Cottonwood Plains loop. 6.25 miles, no watch.
noon - ran home for lunch. 8.25 miles, averaged 7:29/mile. Did some strides.
|
| Saucony Hattori Miles: 6.25 | Brooks Launch Yellow Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.75 | 0.00 | 6.25 | 0.00 | 0.00 | 14.00 |
| Power Trail to Poudre Trail. Did 10x1km @ CV pace, with 60s recovery. Splits were 3:07, 3:05, 3:05, 3:06, 3:04, 3:04, 3:05, 3:04, 3:02, 3:03. 14 miles total, averaged 6:13/mile.
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| Brooks PureConnect Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.50 | 0.00 | 0.00 | 0.00 | 0.00 | 14.50 |
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AM - Cottonwood Plains Loop. 6.25 miles, no watch.
noon - ran home for lunch. 8.25 miles, no watch.
|
| Saucony Kinvara Miles: 6.25 | Saucony Kinvara 3 Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.50 | 0.00 | 0.00 | 0.00 | 0.00 | 14.50 |
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AM - Cottonwood Plains Loop, 6.25 miles, no watch. Noon - ran home for lunch. 8.25 miles, did some strides. 7:15/mile average.
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| Brooks Green Silence Miles: 6.25 | Brooks Launch Yellow Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.75 | 0.00 | 0.00 | 0.00 | 0.00 | 17.75 |
| Blue Sky Trail, plus some random single-track and dirt roads. Pretty good workout, although no formal tempo. Ended up with 17.75 miles before Iran out of time and had to end the run, Too bad, I'm about one mile shy of 100 for the week. Oh well. Averaged 7:07/mile for the run. Beautiful morning, great trail. |
| Brooks Launch Yellow Miles: 17.75 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Fossil Creek Park, 4 miles, no watch. |
| Saucony Hattori Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 6.00 | 3.00 | 1.00 | 0.00 | 15.00 |
| Boyd Lake, 15 miles. Did 4-3-2-1 with 4-minute, 3-minute, and 2-minute recoveries, respectively. Splits were (5:45, 5:38, 5:19, 5:26), (5:16, 5:15, 5:15), (5:27, 5:21), (4:57). Felt okay. This was my first morning workout, as it is now too hot to work out at noon. Morning are always a bit of a rough start for me, but usually feel fine after a few miles. Averaged 6:06/mile for the entire run. |
| Brooks PureConnect Miles: 15.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| am - Fossil Creek to Mason Trail 10 miles, averaged 7:19/mile. pm - fossil creek park with Zoe in the stroller. Very hot, and smoky from the fires. 5 miles, no watch. |
| Saucony Hattori Miles: 5.00 | Brooks Launch White Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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AM - Power Trail, then out to Strauss Cabin Rd. 10 miles, averaged 7:29/mile. Did some strides.
PM - Fossil Creek Park, 5 miles, no watch.
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| Saucony Kinvara Miles: 5.00 | Saucony Kinvara 3 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 6.00 | 0.00 | 0.00 | 14.00 |
| Last big workout before Duluth. 14 miles to Boyd Lake and back. Did 6x1-mile with 2-minute recoveries. Splits were 5:12, 4:54, 4:56, 4:54, 5:01, 5:06. First mile was slow due to early-morning blahs, and then the next three were probably too fast. Suffered a bit during the last one, which was mostly uphill. Averaged 6:29/mile overall.
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| Brooks PureConnect Miles: 14.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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AM - Fossil Creek Park to Claredon Hills. 10 miles, averaged 7:10/mile.
PM - Fossil Creek Park, 5 miles, no watch.
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| Brooks Green Silence Miles: 5.00 | Brooks Launch Yellow Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Red Rock with Mike and Craig. Great route, nice hard-packed dirt road up in the mountains, uphill the first half, and then down on the way back. Averaged 6:41/mile for 14 miles. |
| Brooks Launch White Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Took the day off. Because I can. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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AM - Fossil Creek to Mason Trail. 7 miles easy, did some strides on the way back. Averaged 7:30/mile.
PM - easy 5 miles on Fossil Creek Trail. no watch.
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| Saucony Kinvara 3 Miles: 5.00 | Brooks Launch White Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 2.00 | 0.00 | 0.00 | 12.00 |
| Last little mini-workout before Duluth. Ran out to Boyd Lake. Did 2x1-mile with 2-minute recovery. Splits were 5:04, 4:53. Slight net downhill. Jogged home. 12 miles total, 6:59/mile average pace. |
| Brooks PureConnect Miles: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.25 | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 |
| Cottonwood Plains Loop. 6.25 miles, no watch. |
| Brooks Launch White Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Fossil Creek Park, 5 miles, did some strides. Whole family is sick...trying to wash hands and take Emergen-C in large doses...hopefully this will ward off the inevitable for a few more days. Leave for Duluth this afternoon.
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| Saucony Kinvara 3 Miles: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy 6 miles in Duluth with Jake, Scott, and a fellow from Ohio whose name I can't remember (I'm terrible with names, but I can remember places). Feeling good, still fighting the cold, but winning. |
| Brooks Launch Yellow Miles: 6.00 |
| |
| | Race: |
USATF Half Marathon Championships (13.109 Miles) 01:06:09, Place overall: 53 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 13.00 | 0.00 | 0.00 | 18.00 |
|
Good race today...only thing that would have made it better was if I had 10 more seconds in me...but I can say that about every race, right? But today was a nice stepping stone, and now I feel like I have a solid non-downhill PR that I can grow off of. My previous official non-aided PR was 1:08:05, so this is almost two minutes faster. 53rd place in a PR race is pretty humbling...today showed how deep the U.S. is right now, and 40+ guys under 1:05 is something to get excited about. USATF keeps raising the bar, and people keep responding. On to the race details. Today was pretty close to perfect for a late-June race. Upper 40s in temp the whole way, with some mist/fog here and there. Humid enough to drink water just by opening your mouth, but cool enough to offset the humidity. Wind was initially looking like a decent tailwind, but it inexplicably died right before the race. Andrea later said that weather stations were reporting 5mph from the north during the race, so either no effect or slightly favorable crosswind. In short, a good setup for lots of fast times. I wanted to make sure not to get out too hard, so held back at the start. I was 5:01 at mile 1, which was about perfect. I was amazed how far back I was already though, as the leaders took it out way hard. The pack was already a bit strung out, more than I expected. Jake caught up to me after the first mile, and we ran the next mile together. I tried to settle in a grove, but apparently settled too much as mile 2 was 5:07. I tried to pick it back uo to 5-flat, which was my target pace, but seemed to overcompensate, and hit 4:53 for Mile 3. Or maybe there was just a lot of downhill that mile. 15:33 for 5k split. Mile 4 was 5:03, and Mile 5 was also 5:03. Again, I was a little concerned about falling off pace, but then Mile 6 was 4:52. 31:07 for the 10k split. In some ways I was running dead-even, but really my pace was yo-yoing too much. Somewhere in the Mile 4-5 range, I caught up to Bryant Jensen, and it was nice to find a familiar face, especially someone with similar time goals. Bryant and I ended up working off of each other for most of the remainder of the race. This was a good thing, as there were very few packs out there, just a string of runners. Bryant and I picked them off one-by-one, and according to the handy-dandy timing chip stats, from 5k to the finish I passed something like 27 runners, and only got passed by one (who I think was Bryant). So that was a big postive. So halfway through the race, I was exactly on my goal pace for 1:05:30, which was good, but at no point was it feeling easy. Coming into the second half of the race, I was a little worried about falling apart, but working with Bryant was a big help, and all the people coming back was a boost as well. So I just kept it going the best I could. I never did fall apart, but I couldn't get any more 5:00-miles either...stuck somewhere in the middle. Mile 7 was 5:05, not good. Mile 8 was just under 5:07...even worse. But then Mile 9 was 5:02, and Mile 10 was back to 5:05. 50:20 for 10 miles. So I was hanging in there, but sub-1:06 was looking a little grim...but still possible with a strong finish. I knew the race ended with a net downhill for the last 3 miles, so I held on to hope that some good things could happen. And there was some downhill, but also some of the bigger uphills of the race. 5:05 for Mile 11. Bryant, who was running really strong, finally separated from me during Mile 12, and put about 5 seconds on me, and then another 5-6 seconds in me during the last mile. Mile 12 was yet another 5:05, a pace that I discovered I am really good at running. Yet even after all these slower splits, I looked at my watch with 1.1 mile to go and figured out that a 4:55 last mile with a decent kick would still bring me to sub-1:06 (which was worth $500, by the way). I tried to push the last mile the best I could, but my legs didn't have much to offer in terms of pop. I did pass a couple guys, though, including one in the final sprint to the finish, so that was a good way to end. When I turned the final corner, I could see the clock clicking off "1:05:40..." and tried to dig down deep...who know, maybe I had run the last mile faster than my legs felt? But also the finish line clock is always farther than it appears...strange phenomenon. It clicked over 1:06:00 with about 50 meters left, and I saw $500 flit away. Ended up with 1:06:09 gun time, 1:06:08 chip time. Will take the gun time, and it's a nice PR. Last 1.1 mile was 5:38, which is (of course) 5:05 pace. Took 53rd overall, which just amazes me in terms of depth of the race...40+ guys under 1:05, which is Japan-like in half marathon depth. Truly a great championship event, and I was glad to be part of it. Even though I didn't quite get my time goal, my race was fast enough to encourage me to keep going and try for sub-2:18 in the marathon. I still have a lot of work to do, and it may not come this year, but I think it's achievable and worth pursuing. Pics from Andrea's camera below: 
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| Brooks Launch Yellow Miles: 2.50 | Saucony A5 Flat Miles: 15.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Took yesterday off, and today as well. Predictably, I woke up Sunday morning with the full head cold and cough I've been avoiding. I think I took enough Emergen-C and had enough sheer willpower to stave it off until after the race...but the race itself probably broke down whatever immunity I had left, so now I'm paying the price. But that's okay. I don't mind being sick during my downtime. I'll get back at it in a day or two. Will go into summer maintenance mode for at least a couple weeks...just long singles and mileage up to about 80/week. It's hard to get good quality in during the hot season. Still need to decide what fall marathon to do. I've been leaning toward Twin Cities all year, but Wichita, Columbus, and Indianapolis are all somewhat in the running.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Back at it (although gradually). Did 6 miles this morning, Fossil Creek to Mason Trail. No watch. Soreness is mostly gone, but legs are still a bit rubbery. I have one week to get in shape for the 4th of July 5K. |
| Brooks Launch White Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Loveland Trail, out toward Walmart. 8 miles, averaged 8:00/mile. Decided today to run the Indianapolis Monumental Marathon on Nov 2. Twin Cities and CIM were also good options, but this one is a fast course, and fits my timeline nicely. Excited.
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| Saucony Kinvara 3 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| Kathy Fromme Prairie to Foothill Trail. 10.5 miles, averaged 7:15/mile. |
| Brooks Launch White Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.75 | 0.00 | 0.00 | 0.00 | 0.00 | 7.75 |
| Harvest Park. 7.75 miles, averaged 7:30/mile. |
| Saucony Kinvara Miles: 7.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Boyd Lake and back. 10-mile progression run: started with an 8:30 mile, ended with a 5:50. Okay, not the hardest progression workout, but technically it fit the bill.The key is to start slow... 10 miles, averaged 7:02/mile.
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| Brooks PureConnect Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Fossil Creek to Mason with Zoe. 6 miles, no watch. |
| Brooks Launch Yellow Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Power Trail, 5 miles, no watch, did some strides. 5K tomorrow...I've ran about 50 miles and 0 workouts since Duluth, so who know what will happen.
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| Saucony Kinvara 3 Miles: 5.00 |
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| | Race: |
FireKracker 5K (3.107 Miles) 00:15:11, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.90 | 0.00 | 0.00 | 3.10 | 0.00 | 10.00 |
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FireKracker 5K. Last year I ran about 15:50 and took 4th. This year I wanted to improve on that. The good news is that I am/was in much better shape this year, the bad news is that I peaked two weeks ago, so I was not sure what I had left to give today. Turned out to be a pretty good day, though. Conditions were a little warm, but some cloud cover, which helped. Low 70s at the start of the race, and no wind. Definitely could be worse for July 4, but yesterday was in the low 60s at 8AM, so I was hoping for cooler. This year they upped the prize money from $200 to $300 for the win, plus an extra $50 for getting under the course record of 15:16. This was enough to bring up some guys from Boulder and there were 3 or 4 BTC or BRC guys in the mix this year, along with the locals. The course is a loop, and is quite fair, some long inclines and declines, and the only bad uphill is the last 0.1 to the finish. The race started, and everyone took off, especially the crazy flag-bearing guy. I think every 4th of July race has this guy: shirtless dude that sprints out ahead of everyone waving a big American flag, and then dies off after 400m. No sure if that follows flag etiquette or not. I was in maybe 10th or 12th after a half mile. I wanted to get out a little slower this year, because last year I took it out and led the race, and then faded badly during the second half. By one mile, I had moved into 6th or so, and I went through the mile in 4:59. Leaders were maybe 1 second up. During the second mile, a guy in a white singlet took off (turned out to be Andrew Lesser, a teammate of mine who I have not met), and myself and Spenser Lynass (another teammate) followed him from a short distance. Everyone else faded away. I didn't think it was that big of a surge...I just thought everyone else went out too hard...and I was starting to hurt a bit too. I was surprised when we went through Mile 2 with a 4:47 split...extra surprising because this mile is a net uphill. I made what was probably a tactical mistake by trying to take water at the Mile 2 mark...just wanted to douse my head and cool off. It was not unbearably warm, but pretty hot compared to my last few races. I should have just gutted it out and stayed focused. I had caught up to Spenser at that point, but then he pulled about a second ahead when I went for the cup (with had very little water in it anyway). Spenser starting surging and Andrew, who had maintained a sizable lead, was fading a bit. With a half mile to go, we both caught and passed Andrew, so I moved into 2nd place. Spenser was still a few seconds out ahead of me, and not really coming back, and that point I didn't really want any part of 5K pain. I managed to hold my position and sprint up the last uphill to the finish. Last mile was 4:57, last 0.1 was 27s. Final time was 15:11. Spenser won with 15:07, and Andrew was 15:17. 4th place was 15:39, and 10 guys ran 16:00 or faster. Collected $200 for my efforts. Both Spenser and I broke the old course record, but no bonuses for being runner-up. :-) Pretty happy that all the money went to the local Fort Collins guys and not to the Boulder/Denver ringers. It was a clean sweep for Altitude Running Team. I'm pretty darn happy with this race. I wasn't sure what I would have in the tank after Duluth, being sick, and then slacking off for the last 10 days, but I guess it was just an extended taper. This is my fastest 5K ever at altitude (at least on a legit course), and my fastest 5K overall since 2001. (I was a senior in college the last time I broke 15:20). So that feels pretty good. Afterward, Seth ran the kids race, and then we all went out and watched the parade. Nice morning.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.25 | 0.00 | 0.00 | 0.00 | 0.00 | 12.25 |
| Power Trail to Edora Park. 12.25 miles, averaged 7:00/mile. |
| Brooks PureConnect Miles: 12.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.75 | 0.00 | 0.00 | 0.00 | 0.00 | 3.75 |
| Neighborhood Loop. 3.75 miles, no watch. |
| Saucony Hattori Miles: 3.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| Loveland Trail to Walmart. 9.5 miles, 7:20/mile average. |
| Brooks Launch White Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Fossil Creek to Mason. 6 miles, no watch. |
| Saucony Kinvara 3 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 3.00 | 0.00 | 0.00 | 10.00 |
| Power Trail. 10 miles, with 6x3-minute fartlek, 90s recoveries. About 5:40/mile pace on the intervals. Averaged 7:00/mile overall. |
| Brooks PureConnect Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Fossil Creek Trail to Mason Trail. 10 miles, averaged 7:30/mile. |
| Brooks Launch White Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Power Trail to Mason Trail Loop. 8 miles, averaged 7:20/mile. |
| Saucony Kinvara 3 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.50 | 0.00 | 0.00 | 0.00 | 0.00 | 14.50 |
| Fossil Creek to Mason to Spring Creek to Power Trail loop. 14.5 miles, averaged 7:10/mile. |
| Brooks PureConnect Miles: 14.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Southwood Greens Loop, 5 miles, averaged about 7:00/mile. |
| Saucony Hattori Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| A rare summertime noon run, as it was a bit cooler today. Did Power Trail to Poudre Trail, 9 miles, averaged 6:34/mile. |
| Brooks Launch White Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Boyd Lake. 10 miles, averaged 7:34/mile. |
| Saucony Kinvara 3 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles, Mason Trail to Coventry. 7:10/mile average. |
| Brooks Launch White Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.25 | 0.00 | 0.00 | 0.00 | 0.00 | 10.25 |
| Power Trail, then east out to Strauss Cabin Rd. 10.25 miles, averaged 7:09/mile. Did some strides. |
| Saucony Kinvara 3 Miles: 10.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Red Stone with Mike. 16 miles total, averaged 6:28/mile. |
| Brooks Launch White Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy 5 miles, Southridge Greens Loop. |
| Saucony Kinvara Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Boyd Lake. 10 miles, averaged 7:15/mile. |
| Brooks Launch White Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 4.00 | 0.00 | 0.00 | 12.00 |
| Power Trail to Edora. 12 miles total, did 10x2-minute fartlek with 60s recovery on the way back. Averaged 6:44/mile overall for the run. |
| Brooks PureConnect Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Power Trail to Spring Creek Trail. 10 miles, got some heavy rain, which felt nice. 10 miles, averaged 7:03/mile. |
| Brooks Launch White Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Fossil to Mason . 10 miles, averaged 7:14/mile. |
| Saucony Kinvara 3 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| Camping at Stagecoach State Park, near Steamboat Springs. Ran the trail around the entire lake. 11.5 miles, averaged 6:45/mile. |
| Brooks Launch White Miles: 11.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.75 | 0.00 | 0.00 | 0.00 | 0.00 | 11.75 |
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noon - Power Trail to Spring Creek Trail. Forgot my GPS, but did some tinman tempo effort. About 7 miles total.
pm - neighborhood loop. 4.75 miles, averaged 6:45/mile
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| Brooks Green Silence Miles: 4.75 | Brooks PureConnect Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Power Trail to Poudre Trail. 10 miles, averaged 7:05/mile. |
| Brooks Launch White Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Boyd Lake. 10 miles, averaged 7:37/mile. |
| Saucony Kinvara 3 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.25 | 0.00 | 4.00 | 0.00 | 0.00 | 13.25 |
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Power Trail. 12 miles, did 5x4-minute fartlek with 2-minute recovery on the way back. Pace started at about 5:30, and progressed down to about 5:10 by the last interval. Averaged 6:45/mile overall.
pm - ran to Seth's kindergarten and back. (it's faster than driving there). We'll call it 1.25 miles.
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| Brooks PureConnect Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Fossil Creek to Mason. 10 miles, averaged 7:13/mile. |
| Brooks Launch White Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Poudre Trail, Windsor trailhead. 17 miles, averaged 6:30/mile. Broke in my new Mizuno Waves...first time ever in Mizunos. |
| Mizuno Wave Sayanora Miles: 17.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Neighborhood Loop. 3.5 miles, no watch. |
| Saucony Kinvara 3 Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Power Trail to Poudre Trail. Forgot my GPS again, but did 12 miles, mostly at a tinman tempo pace. |
| Brooks PureConnect Black Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Boyd Lake. 10 miles, averaged 7:35/mile. |
| Brooks Launch White Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.25 | 0.00 | 0.00 | 0.00 | 0.00 | 11.25 |
| am - Cottonwood Plains Loop. No watch, 6.25 miles. pm - Fossil Creek. 5 miles, no watch |
| Saucony Kinvara 3 Miles: 5.00 | Mizuno Wave Sayanora Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 4.00 | 0.00 | 0.00 | 13.00 |
| Power Trail to Poudre Trail, 13 miles, Did 7x3-minute fartlek with 90s recovery on the way back. Intervals were about 5:15/mile pace, plus or minus 5 seconds or so. Averaged 6:25/mile overall
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| Brooks PureConnect Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Power Trail to Spring Creek Trail. 9 miles, averaged 7:15/mile. |
| Mizuno Wave Sayanora Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Camped near Red Feather Lakes last night, and then Mike and I ran Deadman Rd this morning. Did 20 miles, and averaged 7:15/mile. I felt pretty sluggish on the long uphills, but perhaps to be expected for 9500' elevation. First 20-miler in quite some time, perhaps since December 2011. And it feels like it. |
| Brooks Launch White Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Southridge Greens Loop. 5 miles, easy. |
| Mizuno Wave Sayanora Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.25 | 0.00 | 0.00 | 0.00 | 0.00 | 12.25 |
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noon - ran home for lunch. 8.25 miles, averaged 7:15/mile
pm - fossil creek park, 4 miles.
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| Brooks PureConnect Miles: 4.00 | Brooks Launch White Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 3.00 | 0.00 | 0.00 | 13.00 |
| Power Trail to Poudre Trail. Did 15x60s fartlek on the way back, 45s recovery. 13 miles, averaged 6:30/mile. |
| Brooks PureConnect Black Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Power Trail to Poudre Trail, south. 11 miles, averaged 7:05/mile. |
| Mizuno Wave Sayanora Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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am - fossil creek to mason. 6 miles, no watch
noon - Power Trail to Spring Creek Trail. 6 miles, averaged 7:10/mile
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| Saucony Kinvara 3 Miles: 6.00 | Brooks PureConnect Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 8.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Long run today. The Pachev family was in the north Denver area, so Sasha and Benjamin drove up and met me in Loveland. Benjamin did 10 miles and Sasha and I did 20, on the Loveland trail system. Did a 4-mile tempo early in the run, and another 4-mile tempo near the end. The first set felt pretty smooth and easy, and averaged just over 5:40/mile. Started the second set near mile 14, so on tired legs, but progressed down with splits of 5:50, 5:24, 5:18, and 5:08 (or something like that, I'm too lazy to go get my garmin and check). Solid run, and it felt good to successfully complete some hard running at the end of a 20-miler. Averaged 6:40/mile overall. |
| Mizuno Wave Sayanora Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| dealing with either sickness or allergies. Took yesterday and today off. Feeling lethargic. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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AM - 8 miles, Fossil Creek to Mason Trail. Averaged 7:30/mile.
noon - Power Trail to Edora. 5 miles, averaged 7:15/mile
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| Brooks PureConnect Miles: 5.00 | Brooks Launch White Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 4.50 | 0.00 | 0.00 | 0.00 | 14.00 |
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noon - Power Trail to Spring Creek Trail. 9 miles, did 4.5 miles of tempo on the way back. Withered in the heat a bit, so splits were not fast. Did 2.5 miles at 5:40 and 2.0 miles at 6:00. Averaged 6:20/mile for the entire run.
pm - Fossil Creek Trail. 5 miles, no watch.
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| Brooks Green Silence Miles: 5.00 | Brooks PureConnect Black Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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noon - Power Trail to Spring Creek to Poudre. 8 miles, forgot my watch.
pm - Cottonwood Plains. 5 miles, no watch
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| Brooks Launch White Miles: 5.00 | Mizuno Wave Sayanora Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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AM - Cottonwood Plains Loop. 6.25 miles, no watch.
noon - Power Trail to Spring Creek Trail. 6.75 miles, averaged 7:05/mile.
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| Saucony Kinvara 3 Miles: 6.75 | Brooks PureConnect Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 8.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Long run. Fossil Creek to Mason Trail to Spring Creek trail, 20 miles total. Warmed up for 4 miles, then did 8 miles mp tempo. Limped in the last 8 miles. Tempo splits were 5:49, 5:46, 5:36, 5:40, 5:31, 5:33, 5:17, 5:18. Averaged 6:34/mile overall. |
| Mizuno Wave Sayanora Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Southridge Greens Loop, 5 miles, no watch.
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| Brooks Launch White Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM - Power Trail to Observatory Villeage. 9 miles, averaged 7:55/mile.
noon - Power Trail south. 4 miles, averaged 7:30/mile.
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| Brooks PureConnect Miles: 4.00 | Mizuno Wave Sayanora Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 5.00 | 0.00 | 0.00 | 14.00 |
| Big Workout. Unfortunately, I forgot my garmin at work, so just wung it. Warmed up for 7 miles (Power to Spring Creek), then turned around and farlek'd most of the way back. Pretty good workout, but have no idea of pace. Did about 12 reps, and 14 miles total.
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| Brooks PureConnect Black Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM - Loveland Trail toward Walmart. 8 miles, averaged 7:25/mile
PM - Power Trail to Edora. 5 miles, averaged 6:45/mile.
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| Brooks Launch White Miles: 8.00 | Mizuno Wave Sayanora Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 5.00 | 1.00 | 0.00 | 0.00 | 14.00 |
| Big Workout. Ran to Boyd Lake and back. Warmed up 6 miles, then did 3-2-1 mile tempos, with 3-minute, and then 2-minute recovery (1 minute recovery per mile in the respective set is my general rule of thumb).
Splits were (5:39, 5:32, 5:19), (5:32, 5:20), (5:06)
14 miles total, averaged 6:25/mile overall.
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| Brooks PureConnect Black Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| am - Fossil Creek to Mason, 9 miles, averaged about 7:15/mile
noon - Power Trail, 4 miles, no watch
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| Brooks PureConnect Miles: 4.00 | Brooks Launch White Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 18.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Fossil Creek Trail to Mason Trail to Coventry to Cathy Fromme Prairie. 18 miles, easy. Averaged 6:55/mile.
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| Mizuno Wave Sayanora Miles: 18.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Neighborhood Loop, 3.5 miles, easy.
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| Brooks PureConnect Miles: 3.50 |
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| | Race: |
Colorado Run Half Marathon (13.109 Miles) 01:11:02, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.90 | 7.00 | 6.10 | 0.00 | 0.00 | 16.00 |
| Did tye Co.orado Run Half Marathon this morning. This was a pretty low-key event with a few hundred people. Point-to-point course with about 150ft net elevation drop...but lots of rolling hills and sharp turns made for a fair, if not slow, course. Treated this like a paid tempo run, and cruised at a medium to hard effort to take first (and $200) by about 5 minutes. Splits were 5:03, 5:27, 5:30, 5:33, 5:15, 5:23, 5:46, 10:32 (2 miles), 5:28, 5:19, 5:43, 5:23, 35s.
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| Saucony A5 Flat Miles: 16.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Took it easy today, 6 miles on the Power/Spring Creek Trail during noon hour. Garmin died midway, but I was doing about 7:30-pace.
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| Brooks Launch White Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| am - Loveland Trail toward Walmart. 8 miles, averaged 8:05/mile
noon - Power Trail to Spring Creek trail, east. 6 miles, averaged 7:15/mile
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| Saucony Kinvara Miles: 6.00 | Mizuno Wave Sayanora Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| am - fossil creek to mason. 8 miles, averaged 7:34/mile.
noon - Power trail, 6 miles
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| Brooks PureConnect Miles: 6.00 | Brooks Launch White Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| am - some route, don't remember. 8 miles, averaged 7:25/mile
noon - Power Trail to Spring Creek Trail. 6 miles, no watch
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| Brooks Green Silence Miles: 6.00 | Brooks PureConnect Black Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 7.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Boyd Lake, 20 miles. Tried to do a 4-3-2-1 workout, but bailed after the 3-mile segment. Calves and achilles were protesting the whole time, and I wasn't hitting target paces, so I thought that was my body's way of telling me to pull the plug. Tempo splits were (5:27, 5:29, 5:35, 5:29), and then (5:41, 5:32, 5:29). Averaged 6:50/mile for the 20 miles (but last 7 miles were about 8-minute pace). Blah.
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| Mizuno Wave Sayanora Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Power Trail. 5 miles, averaged 7:20/ mile
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| Saucony Kinvara 3 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| noon - Power Trail to Poudre Trail, 9 miles. Averaged 7:14/mile.
pm - fossil creek trail, 5 miles, no watch
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| Saucony Kinvara Miles: 5.00 | Brooks Launch White Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| am - fossil creek trail, 5 miles, no watch
pm - power trail to spring creek trail, 8 miles, averaged 6:35/mile
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| Saucony Kinvara 3 Miles: 5.00 | Mizuno Wave Sayanora Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Didn't get a run in today. Between a long day in the field, plus constant rain, plus parents in town, plus a tender set of achilles, it just didn't happen. In the meantime, I'm doing a lot calf massage, stretching, and calf raises on the stairs to get the achilles working right again. I've had this issue pop up occasionally, and it usually goes away with some care.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 6.00 | 0.00 | 0.00 | 15.00 |
| Big Workout (in the rain). Warmed up 3 miles, then did 6x1-mile at threshold pace, with 2-minute recovery jog between intervals. Route was Boyd Lake trail. Splits were 5:12, 5:05, 5:09, 5:01, 5:01, 5:05. Felt pretty good, and the achilles hung in there long enough. 15 miles total, averaged 6:21/mile.
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| Brooks PureConnect Black Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| am - easy 10 miles out to Strauss Cabin Rd. Averaged about 7:20/mile
pm - Fossil Creek Trail, 4 miles, no watch
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| Saucony Kinvara Miles: 4.00 | Brooks Launch White Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 10.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| Long Run/Big Workout. Ran out to Strauss Cabin Rd, and then north of Harmony near Arapahoe Bend to survey the flood damage. Crazy stuff. Did a 10-mile MP tempo to finish out the run. Tempo splits were not great, but it's a starting point for these long runs. Splits were 5:35, 5:31, 5:33, 5:26, 5:36, 5:40, 5:34, 5:49, 5:42, 5:46.
21 miles total, averaged 6:17/mile overall.
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| Mizuno Wave Sayanora Miles: 21.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Fossil Creek Trail, 5 miles, averaged 7:30/mile.
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| Brooks PureConnect Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| pm1 - Power Trail to Spring Creek. 10 miles, averaged 7:15/mile. Did a few strides.
pm2 - Fossil Creek Trail, 5 miles, no watch
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| Saucony Kinvara 3 Miles: 5.00 | Brooks Launch White Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| am - Fossil Creek to Mason Trail. 8 miles, averaged 7:30/mile.
pm - Power Trail to Poudre Trail. 7 miles, Averaged 7:15/mile.
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| Saucony Kinvara Miles: 7.00 | Mizuno Wave Sayanora Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| noon - Power Trail to Spring Creek Trail. 9 miles, averaged 7:20/mile. Did some strides on the way back.
pm - fossil creek trail with Zoe. 5 miles, no watch.
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| Saucony Kinvara 3 Miles: 6.00 | Brooks Launch White Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.75 | 0.00 | 6.25 | 0.00 | 0.00 | 15.00 |
| Big Workout. Ran Power Trail to Poudre Trail. Warmed up 6 miles, then did 10x1km with 60s recovery. Workout was pretty blah. As usual, I did not feel sharp (have not felt sharp since June). Achilles were hurting by the end. Splits were 3:13, 3:12, 3:16, 3:13, 3:12, 3:11, 3:10, 3:15, 3:13, 3:15.
The last three intervals were on dirt, so that slowed things up a little bit.
15 miles total, averaged 6:30/mile.
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| Brooks PureConnect Black Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.50 | 0.00 | 0.00 | 0.00 | 0.00 | 15.50 |
| AM - Power Trail to Harvest Park. 8 miles, averaged 7:50/mile
noon - ran home. 7.5 miles. Averaged 6:54/mile. Was running late for a meeting, so had to do a bit of a forced tinman tempo on the way back.
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| Saucony Kinvara Miles: 7.50 | Brooks Launch White Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 10.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Long Run. Bacon Strip with Mike and Craig, who joined me for the first loop. Bacon Strip is a very hill dirt-road course outside of town. Did some MP effort on the second 5 miles of each loop. Effort was MP, but pace certainly wasn't. I'm looking forward to just nailing a workout sometime, but until then I just need to put in the miles, not force anything, and wait for my body to come around. Tempo splits were 6:07, 6:03, 6:01, 6:05, 5:47. Then 6:03, 6:02, 6:13, 6:10, 5:43 during the second loop.
Did reach 100 miles this week, first time since December 2011. Also, today I exceeded last year's total mileage.
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| Mizuno Wave Sayanora Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.25 | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 |
| Cottonwood Plains Loop. 6.25 miles, averaged 7:20/mile. Felt good.
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| Saucony Kinvara 3 Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 7.50 | 0.00 | 0.00 | 0.00 | 15.00 |
| Big Workout. Power Trail to Poudre Trail. Warmed up 5 miles, then did 7.5 miles of tempo. Quite windy today, so the splits were greatly affect by which direction I was running: 5:59, 5:56, 5:46, 5:26, 5:29, 5:20, 5:31, 5:45.
15 miles total, averaged 6:20/mile.
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| Saucony Kinvara Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM - Fossil Creek to Mason. 7 miles, no watch.
noon - Power Trail to Spring Creek trail. 8 miles, averaged 7:21/mile.
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| Brooks PureConnect Miles: 8.00 | Mizuno Wave Sayanora Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| noon - Power Trail south to Carpenter. 10 miles, averaged 7:20/mile. A bee flew inside my sunglasses and stung my eyelid on the way back. That is not a pleasant experience.
pm - Fossil Creek with Zoe. My eyelid is half swollen shut and the right side of my face jiggles when I run. But maybe the bee toxins will give me superhero running strength.
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| Saucony Kinvara 3 Miles: 5.00 | Brooks Launch White Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 7.00 | 3.00 | 0.00 | 0.00 | 15.00 |
| Big Workout. Power Trail to Poudre Trail. Did standard 4-3-2-1 workout, with 4 minutes, 3 minutes, and 2 minutes recovery between each respective set. Finally nailed a workout...it's been several months since I've race this week...must really be the bee venom. Splits were (5:22, 5:20, 5:21, 5:19), (5:18, 5:14, 5:16), (5:10, 5:12), and (5:21). The last mile was a net uphill with headwind.
15 miles total, averaged 5:59/mile overall.
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| Brooks PureConnect Black Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| noon - Power Trail to Spring Creek Trail. 9 miles, averaged 7;14/mile. Rained for most of it.
pm - Fossil Creek Park to Mason Trail. 6 miles, no watch. Still raining.
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| Saucony Kinvara 3 Miles: 6.00 | Brooks Launch White Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 22.00 | 0.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| Long run. Did Redstone Canyon with Mike and Craig. 22 miles total. No workout today, but the pace was honest, averaged 6:45/mile overall.
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| Brooks PureConnect Black Miles: 22.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| noon - Power Trail south. 9 miles, averaged 7:17/mile. Did a few strides.
pm - Fossil Creek Park. 4 miles, no watch.
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| Saucony Kinvara Miles: 4.00 | Brooks Launch White Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 8.00 | 0.00 | 0.00 | 16.00 |
| Big Workout. Power Trail to Poudre Trail. Warmed up 2 miles, then did 4x2-mile at MHP, with 3-minute recovery between sets. Splits were (5:04, 5:12), (5:08, 5:07), (5:09, 5:08), (5:07, 5:08).
Really solid workout, quite happy with it. 16 miles total, averaged 6:26/mile overall.
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| Mizuno Wave Sayanora Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| noon - Power Trail to Spring Creek Trail. 9 miles, averaged 7:21/mile.
pm - Fossil Creek Trail, 5 miles, no watch. Just picked up a pair of Cortana 3's, so tried them out. Seem nice.
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| Brooks Launch White Miles: 9.00 | Saucony Cortana III Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.25 | 0.00 | 0.00 | 0.00 | 0.00 | 13.25 |
| am - Southridge Greens Loop. 5 miles, no watch.
noon - Power Trail south, to house, and back. 8.25 miles, averaged 7:29/mile.
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| Saucony Kinvara 3 Miles: 5.00 | Mizuno Wave Sayanora Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Power Trail to Poudre Trail. 8 miles, easy, with some strides coming back. Averaged 7:35/mile.
Bacon Strip 10-miler is tomorrow. Think we dodged the snow for now.
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| Brooks Launch White Miles: 8.00 |
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| | Race: |
Bacon Strip 10-miler (10 Miles) 00:53:52, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 10.00 | 0.00 | 0.00 | 16.50 |
| Bacon Strip 10-mile race today, which also served as a Big Workout. Last year I ran 54:31, so the primary goal was to beat that. Mike came out to run it too, so at least there would be some competition.
Nice temperature, upper 40s, but was a bit windy...a 15-20mph wind out of the NW, meaning we would have strong headwind from start to Mile 4, tailwind from 4-9, and then headwind into the finish. If I had to pick a wind direction, it's about the way I'd want it, as it makes the 2nd half of the race easier. Even though the last mile is into the wind, at least the last mile is virtually all downhill.
The Bacon Strip is a 10-mile loop on the dirt county roads northeast of Fort Collins. It's a well-known training course of the locals, and known especially for its non-stop, challenging hills. The first 4 miles are rolling hills with a net uphill, and the remainder is rolling hills with a net downhill. Most of the downhill is in the last mile though.
The race started, and Mike and I agreed to trade off leading on the first 4 miles, when we were going into the headwind. Mike took Miles 1 and 3, and I took 2 and 4. Neither of us are very good wind blocks though. Still, it was good to have someone to work with on these tougher miles. Miles 1-4 were 5:39 (long mile), 5:47, 5:38, and 5:44. The wind and the hills were a bear, but I felt pretty good.
We turned the corner and headed east for the next mile, now with a tailwind. Pace felt like we were jogging, and we were able to recover a bit. Mile 5 was 5:39.
Turned the corner and were now heading south for the next 4 miles, still with a net tailwind. Now it was time to really get rolling. These next 4 miles felt really good. I dropped Mike at about Mile 8. Splits for 6-9 were 5:17, 5:08, 5:11, and 5:08. Pace felt like a nice fast tempo, very sustainable.
Turned the last corner and headed west for the last mile to the finish. This was a downhill mile, but the headwind was very strong. I was thankful for the downhill, otherwise it would have been brutal, and my legs went from feeling very good to being pretty tired. It's amazing what wind can do. Last "mile" was 4:38, but was a bit short. I was just measuring mile markers from the county road intersections, but the first mile starts behind the intersection, so is "long", and thus the last mile increment is a bit short. This is a $10 race, so there are no mile markers, but they are not really needed if you are familiar with the course. Even with being short, the last mile was probably would have been sub-4:50, based on how close the finish line was to the intersection. So I can live with that.
Ended up about 25 seconds ahead of Mike, and we both beat my time from last year. I was 53:52, and was pretty happy to get under 54:00 on that course. It was a nice confidence-builder. Now just have two weeks of peak marathon training, and then the taper.
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| Saucony A5 Flat Miles: 10.50 | Saucony Cortana III Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Fossil Creek to Mason Trail. 7 miles, averaged 6:58/mile
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| Mizuno Wave Sayanora Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.50 | 0.00 | 0.00 | 0.00 | 0.00 | 15.50 |
| noon - Power Trail to Spring Creek Trail. 10 miles, averaged 7:17/mile.
pm - Power Trail up to Harmony Rd. 5.5 miles, no watch.
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| Brooks PureConnect Miles: 5.50 | Saucony Cortana III Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.80 | 0.00 | 6.20 | 0.00 | 0.00 | 16.00 |
| Big Workout. Power Trail to Poudre Trail. Warmed up for 4 miles, then did 10x1km with 60s recoveries. Cooldown 4.5 miles, 16 miles total.
Interval splits were 3:10, 3:11, 3:06, 3:11, 3:09, 3:08, 3:04, 3:06, 3:04, 3:02.
Pretty happy with the workout. I wasn't feeling real bouncy today, still dragging a bit from racing Saturday, so its a good sign to have a strong workout with good splits despite not feeling terribly peppy. Good sign of fitness.
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| Mizuno Wave Sayanora Miles: 16.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.25 | 0.00 | 0.00 | 0.00 | 0.00 | 12.25 |
| am - ran in Denver before a conference. Found a great park near Denver U. that had a 2.5-mile dirt loop along the perimeter. Unfortunately, I did not have enough time for my full run, due to getting stuck in traffic earlier, so only 7.25 miles. Averaged 6:55/mile
pm - once again, got shorted on time due to work. Got 5 miles in, on the fossil Creek Trail. No watch.
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| Brooks Launch White Miles: 7.25 | Brooks PureConnect Black Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.25 | 8.00 | 0.00 | 0.00 | 0.00 | 16.25 |
| Big Workout. Did 6 laps on the dirt trail around Washington Park, in Denver. Did a progression run for the first 13 miles, and then cooled down for the remainder, with some strides.
Progression splits were 7:35, 6:54, 6:43, 6:27, 6:10, 5:55, 5:40, 5:37, 5:28, 5:22, 5:26, 5:22, 5:20.
Would have liked to have done a few more hard miles, but was running out of gas. Still, a decent workout.
16.25 miles total, averaged 6:12/mile.
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| Mizuno Wave Sayanora Miles: 16.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| noon - Power Trail to Poudre Trail, south. 10 miles, averaged 7:10/mile.
pm - Fossil Creek to Mason Trail. 6 miles, no watch.
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| Saucony Kinvara 3 Miles: 6.00 | Brooks Launch White Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 21.50 | 0.00 | 0.00 | 0.00 | 0.00 | 21.50 |
| Long run. Met up with Mike and did Soapstone Prairie. There are a ton of trails of out there, and we picked some random route and ended up with about 21.5 miles. Mostly single-track dirt trails on rolling hills, elevation around 6500-7000', but we kept an honest pace. Averaged 7:04/mile for the duration. Solid week of training; only one more hard week until the taper.
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| Saucony Cortana III Miles: 21.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Nice 10-miler, Fossil Creek to Mason to Coventry. Averaged about 7:20/mile.
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| Saucony Kinvara Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| noon - Power Trail to Spring Creek Trail. 10 miles, averaged 7:27/mile.
PM - fossil creek trail to Mason trail. 6 miles, no watch
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| Brooks Launch White Miles: 10.00 | Brooks PureConnect Black Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 6.00 | 4.00 | 0.00 | 0.00 | 16.00 |
| Big Workout. Did the Power Trail to Poudre Trail. Workout was 4-3-2-1, with 4-minute, 3-minute, and 2-minute recovery, respectively.
Tempo splits were (5:26, 5:20, 5:27, 5:23), (5:18, 5:10, 5:06), (5:08, 5:16), (5:04).
Good workout, felt strong, although the 3-mile set was probably too fast. The 2nd mile in the 2-mile set was slow due to long uphill dirt segment.
16 miles total, averaged 6:04/mile.
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| Mizuno Wave Sayanora Miles: 16.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| noon - Power Trail to Poudre Trail, south. 10 miles, averaged 7:23/mile.
pm - Cottonwood Plains. 6 miles, averaged 7:20/mile.
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| Saucony Kinvara 3 Miles: 6.00 | Saucony Cortana III Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 10.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Big Workout. Warmed up 3 miles on Power Trail, then 10 mile MP tempo on Spring Creek Trail (west), and then 3-mile cooldown on Power Trail. Definitely a bit fatigued from the workout Tuesday, combined with the last several weeks of training, but the workout went pretty well, and I felt stronger as it went on (definitely a sign it's time to run a marathon).
Tempo splits were 5:41, 5:42, 5:29, 5:33, 5:35, 5:27, 5:18, 5:21, 5:26, 5:11.
The first half is net uphill, second half is net downhill.
16 miles total, averaged 6:11/mile.
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| Mizuno Wave Sayanora Miles: 16.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| noon - Power Trail south. 10 miles, averaged 7:50/mile.
pm - Fossil Creek to Mason Trail. 6 miles, no watch
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| Saucony Kinvara Miles: 6.00 | Saucony Cortana III Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 18.50 | 0.00 | 0.00 | 0.00 | 0.00 | 18.50 |
| Ran with Mike and Craig. Parked at Blue Sky Trailhead, and then ran around Horsetooth Reservoir. Started on Bluesky, then through Lory, and then back down to the road (Centennial Dr). The trail was uber-muddy due to the snow yesterday, so the road seemed like a good option on the return trip, but the road is pretty darn hilly. I was pretty beat by the end. 18.5 miles total, averaged 7:15/mile. Time to taper.
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| Brooks Launch White Miles: 18.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Neighborhood Loop. Easy 3.5 miles.
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| Brooks PureConnect Black Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| noon - Power Trail to Spring Creek Trail. 8 miles, averaged 7:30/mile.
PM - Fossil Creek Trail, 5 miles, no watch.
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| Saucony Kinvara 3 Miles: 5.00 | Saucony Cortana III Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| noon - Power Trail to Poudre Trail, south. 9 miles, averaged 7:23/mile.
PM - Fossil Creek Park, 4 miles, no watch
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| Brooks Launch White Miles: 4.00 | Mizuno Wave Sayanora Miles: 9.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 6.00 | 0.00 | 0.00 | 13.00 |
| Medium Workout. Power Trail to Poudre Trail, north. Warmed up 3 miles, then did 6x1-mile @ LT with 2-minute recoveries. Splits were 5:08, 5:06, 4:59, 5:02, 4:59, 5:02.
Felt okay.
Cooled down 3 miles, with a few strides. 13 miles total, averaged 6:26/mile.
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| Saucony A5 Flat Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| noon - Power Trail to Spring Creek Trail. 9 miles, averaged 7:08/mile.
pm - Fossil Creek, 4 miles, easy.
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| Brooks PureConnect Miles: 4.00 | Saucony Cortana III Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
| noon - Power Trail to Poudre Trail. 8 miles, averaged 7:19/mile.
pm - Cottonwood Plains. 4.5 miles, no watch.
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| Brooks Launch White Miles: 4.50 | Mizuno Wave Sayanora Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Windsor Poudre Trail 13 miles, averaged 6:50/mile. Did some strides at the end. Still not feeling great, but I guess I don't want to be feeling too good one week out...
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| Saucony Cortana III Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Southridge Greens Loop. 5 miles, averaged 6:45/mile. did some strides
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| Brooks PureConnect Black Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 2.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Little Workout. Ran out to Boyd Lake and back. Did 2 miles at MP in 10:30 on a slight downhill. Just need to hold that pace for 26 miles on Saturday. 10 miles total, averaged 6:40/mile.
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| Saucony A5 Flat Miles: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| noon - Power Trail to Spring Creek Trail. 6 miles, averaged 7:18/mile.
pm - Fossil Creek Trail. 4 miles, no watch.
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| Brooks Launch White Miles: 4.00 | Saucony Cortana III Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off.
I don't understand how some marathoners hate tapering. What's there to hate? I could do it every day...
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Power Trail to Spring Creek Trail. 6 miles, did some strides. Averaged 6:45/mile.
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| Mizuno Wave Sayanora Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 easy miles, with some strides. Fly out to Indianapolis later this morning, race is tomorrow.
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| Saucony Cortana III Miles: 2.00 |
| |
| | Race: |
Indianapolis Monumental Marathon (26.219 Miles) 02:19:47, Place overall: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.80 | 26.20 | 0.00 | 0.00 | 0.00 | 27.00 |
| Short report: took 3rd place overall with 2:19:48. We'll see if they update my official time, but if it holds it is the EXACT same time I ran there 3 years ago, which is pretty crazy. Split it different this time though, as I went through the half in 1:08:40. Started falling off and hurting by mile 16, but hung on to average about 5:30/mile over those last 10 miles, and move up from 4th to 3rd at mile 23. Happy wit the sub-2:20 on a legit course, especially after not racing a marathon in almost 2 years. Still got it.
Full report:
We had a perfect morning to run: low-40s for temp, with almost no wind, probably just 5mph from the west. Can't ask for anything better. Just wore singlet, shorts, and light gloves.
We had a good field to run with today, along with about 4 Kenyans and Jesse Davis (runner-up from last year), we also had an official 2:18 pacesetter in Scott Wietecha. My primary goal was to win the race. The ultimate time goal was sub-2:18 of course, but in reality I knew I'd be pretty happy with sub-2:20. I didn't really have any evidence that sub-2:18 was feasible, based on workouts and recent races, but was confident enough in my ability to "hang on" last in a marathon to give it a try anyway. I wanted to go out right at 1:09 for the half.
The race started, and immediately I found Scott and tucked in behind. The half marathon starts at the same time, so it was hard to tell who was in the half and who was in the full, but I knew Scott was gonig to try to hit my pace. Unfortunately, Scott ran the first 4 miles a bit too fast, although it all felt fine to me. Our pace settled out after that. By several miles in, we had Scott, then me, Jesse Davis, and three Kenyans. First 6 miles were 5:12, 5:07, 5:04, 5:11, 5:23, and 5:13. 32:20 for 10K.
The half marathoners split off just after Mile 7, and it wasn't until then that I was totally sure that we were the lead pack. One of the Kenyans dropped sometime before the half, although I don't remember where. Other than the first 4 or 5 miles, Scott got in a real nice pacing groove for the rest of the race. I felt good and relaxed during the next several miles, up until just after the half. Breathing was nice and easy, and I chatted with Scott a here and there to pass the time. Amazing what sea level can do for the lungs. Miles 7-13 were 5:14, 5:19, 5:14, 5:16, 5:18, 5:15, 5:14. Half marathon split was 1:08:38. A bit fast, but I was still feeling strong and easy.
Still in our pack of 5 after the half, with Scott pacing the way. Miles 14-15 were 10:27, and then 5:17 for Mile 16. Unfortunately, things suddenly started getting very hard during Mile 16. Part of this was because the only real hill was during this mile. But the effect lasted for the rest of race. Breathing went from conversional to labored. My legs and feet were already feeling beat up by this point, but I'm amazed how fast my breathing went south.
Both Jesse Davis and I dropped during Mile 17, and the two Kenyans stuck easily with Scott. I was 5:25 for Mile 17, and then 5:35 for Mile 18. Part of the slowness for Mile 18 was due to taking my last Gu, and having to fumble around with the packet. 1:38:19 at 30K. Mile 19 was 5:19, due to a nice downhill during this mile.
Jesse Davis got away from me a bit during the next couple miles, which were 5:36 and 5:30. While it was discouraging to be fall off the pace after 16 miles, I was encouraged quite a bit by the fact I could still stick 5:30 miles despite feeling so slow and beat up. At Mile 20, I did some mental math, and figured out that if I could close with a 34:00 10K, I would break 2:20 and come really close to my course best (which I count as my non-aided PR). Uncannily close to my PR, actually. So I figured out even then that I would need a few sub-5:30's in order to avoid hitting the same time twice (nothing worse that that).
I was 5:31 and then 5:25 for Miles 22 and 23. My whole body is hurting now, including a sore groin muscle I had been nursing the last few weeks of training. But Jesse Davis was coming back to me now, and that was encouraging too. Also, I passed Scott in here somewhere, as he had finished his pacing duties at Mile 20 and was now jogging it in (he ended up jogging in for 5th and some prize money).
I passed Jesse right at the Mile 23 marker, and tried to keep pushing once I was past him to avoid and potential pass-backs. 5:28 for Mile 24. By now the marathon route had merged back with the half marathon, so there were lots of people on the course. Fortunately, the race does a great job in partitioning the road, with one side for half runners and the other side for full runners. The half marathoners helped, as we could all cheer for each other, and it motivated me to have folks around. Plus I knew if I could finish pretty strong, I still had an excellent shot at my flat-course PR.
Mile 25 was 5:31. Tried to put everything I had into the last mile, and I could feel my form just falling apart during the last half mile. Still managed a 5:30. As I turned the last corner, and came up on the finish line, I could see the clock and knew it would be very close. Was a little disappointed, but also a little amused, to see the clock click over to 2:19:48 as I ran across the line. What are the odds of running the same time twice?
I would have loved to run even just a few seconds faster, but still have to laugh about it. At age 34 and with 21 marathons under my belt now, I can't expect to be smashing PR's all the time, but I wasn't expecting syndicated re-runs either.
But all in all, I'm pretty happy with this race, as I did achieve my goal of going under 2:20, and it's only the 2nd time I've done it on an unaided course. I was also happy to be 3rd,. The 2 Kenyans ahead of me ran 2:16:41 and 2:18:27, so no shame in losing to that. The finish was worth $600, plus much more in "renewing" my marathon time for a couple years, which will be worth hundreds in entries, accommodations, and travel to future races.
...and...in reality I did end up with a 1-second PR!. All this time I thought I had ran 2:19:48 at the 2010 race, but when I just now looked at my official results from that year, they actually have me down for 2:19:49. So I'll take it: a PR is a PR. I'm glad that 3 years has led to an improvement of 0.038sec/mile. Makes the last 10,000 miles of training worth it. :-) No seriously, I'm just glad I'm not washed up. I was telling Jake and Andrea afterward that I could run 2:19:48 every race for the next 10 years, it would still be pretty fulfilling, and I'm grateful every time just for the health and ability to run a marathon period, and a fast marathon even moreso.
For my next marathon I think I will take it out quite a bit slower, probably 1:09:15 or so. I really need to break 2:19 before I break 2:18, and I think the faster first half hurt me a bit today, although you can never know for sure.
Edit (11/8): Official time is now listed as 2:19:47, so make that a two second PR!
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| Saucony A5 Flat Miles: 27.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Taking a few days off as I recover. Soreness has been typical for post-marathon, and no injuries or anything, so the recovery is going well.
Interesting Radiolab short on Kenyan runners.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Power Trail, 3 miles, averaged 8:10/mile.
I thought I felt really good at first, but then my legs fell apart after about a quarter-mile. Quads are still very sore, as it turns out.
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| Saucony Cortana III Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Power Trail to Edora Park. 5 miles, averaged 7:58/mile. Still very much in recovery mode.
Officially registered for the USATF Half Champs in Houston, so that is a go for January.
Last note: when adding the Indy race to my Athlinks results, I noticed they adjusted the official time down 1 second to 2:19:47. So that doubles my amount of PRage. Hurrah!
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| Brooks Launch White Miles: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Arapahoe Bend with Mike. 8.5 miles, averaged 6:45/mile.
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| Mizuno Wave Sayanora Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Power Trail to Poudre Trail. 7 miles, easy. No watch.
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| Brooks Launch White Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Power Trail to Spring Creek Trail. 7 miles, averaged about 7:30/mile.
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| Saucony Kinvara Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Power Trail to Poudre Trail. 8 miles, averaged 7:35/mile.
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| Saucony Cortana III Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| was in the field all day, and could not get a run in
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Power Trail to Spring Creek Trail. 9 miles, averaged 6:38/mile. By far tye best I've felt since the marathon.
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| Brooks PureConnect Black Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Boyd Lake. 12 miles, averaged 7:29/mile.
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| Saucony Cortana III Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.25 | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 |
| Cottonwood Plains Loop. 6.25 miles, no watch.
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| Saucony Kinvara 3 Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Power Trail to Poudre Trail with Daryl. 9 miles, averaged 7:05/mile.
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| Brooks Launch White Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 4.00 | 0.00 | 0.00 | 10.50 |
| Little Workout. Power Trail to Poudre Trail, south. Did 10x2-minute fartlek, with 60s recoveries. Pace was about 5:10-5:15/mile during the intervals. As expected, felt a bit sluggish, as this was the first semi-hard effort since the marathon. 10.5 miles total, averaged 6:50/mile.
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| Mizuno Wave Sayanora Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Power Trail to Spring Creek Trail. 8.5 miles, averaged 6:57/mile. Felt good.
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| Saucony Cortana III Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Power Trail to Spring Creek Trail. Snowing and 20 degrees, a bit of a unwelcome shock after running in shorts and a t-shirt yesterday. 6 miles, averaged 7:55/mile.
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| Brooks PureConnect Black Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| noon - easy 6 miles, power trail to spring creek trail. No watch.
pm - fossil creek park, 5 miles, no watch.
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| Saucony Kinvara Miles: 5.00 | Mizuno Wave Sayanora Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 5.00 | 0.00 | 0.00 | 0.00 | 13.00 |
|
Ran out to Cathy Fromme Prairie. Did 13 miles toal, with 5 miles of tinman tempo (5:50-6:00/mile).
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| Saucony Cortana III Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Trilby dirt road with Mike. 8 miles, averaged 6;45/mile
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| Brooks Launch White Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| noon - Power Trail, 5 miles, no watch
pm - random route in Loveland, 6 miles, about 8:00/mile
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| Saucony Kinvara 3 Miles: 5.00 | Saucony Cortana III Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 4.00 | 0.00 | 0.00 | 11.00 |
| Little Workout. Did 20x60s fartlek, with 45s recoveries. Power Trail to Poudre Trail, 11 miles total.
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| Brooks PureConnect Black Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy 6 miles. Picked up my race bib at the Fort Collins Club. No watch
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| Mizuno Wave Sayanora Miles: 6.00 |
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| | Race: |
Fort Collins Thanksgiving 4-miler (4 Miles) 00:20:04, Place overall: 12, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 4.00 | 0.00 | 12.00 |
| Did the Fort Collins Thanksgiving Day 4-mile race this morning. This is a great race...lots of competition and depth. Usually takes sub-20 to get in the top 10. I wasn't sure if I was up for under 20 minutes today, as I'm still getting my feet under me after the marathon. Goal was to go out slow, and then negative split, try to hammer the last 2 miles.
Warmed up on the course (4 miles), did some strides, and then started the race. I kept myself in about 25th place or so over the first mile...deliberately tried to keep it slower and relaxed. Was surprised to still be 5:05 at the mile, which is a very gradual uphill.
Started to steadily pass people, and then locked into a pace behind a pack of 5 and laid low until the 2-mile mark. 2-mile split was 4:57, which seemed short, as I didn't pick up the pace, and it's still a slight uphill.
Feeling good at 2 miles, and now with a net downhill the rest of the way, I opened it up during the 3rd mile. Threw a big surge right at 2 miles, and left the pack behind. Managed to catch and pass another 3 people during the stretch on Mountain Ave. Mile 3 was 5:05, which I'm sure was long.
Tried hard to keep pushing for the last mile, and this was the fastest stretch of road in the race, but more-or-less just hung on. Caught up to Lee Troop with about 1000m left, but he ended up out-kicking me over the last quarter mile (no shame in that, since he's a former 13:14 5K guy). I didn't have a great finish, as I had lost a lot of my drive. Oh well, it's an off season race. Last mile was 4:59.
I ended up 20:04, 12th overall and 1st in my age group. Money was 6 deep, but I believe I won a pie for my age group win.
Technically, this is a 4-mile race PR, although I've run faster in 10K's, and even in the half marathon. But I'll take it, pretty happy with it.
David McNeil won with 18:49, Fernando Cabada with 18:50, then Brandon Birdsong 3rd with 18:59. My training buddy Mike was 4th with 19:22, his best time on that course.
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| Saucony A5 Flat Miles: 8.00 | Saucony Cortana III Miles: 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
|
am - power trail to mason trail loop. 8 miles, about 7:45/mile
pm - neighborhood loop. 3.5 miles, no watch
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| Saucony Kinvara Miles: 3.50 | Mizuno Wave Sayanora Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
|
Redstone Canyon with Mike, Craig, and Abby. 15 miles, averaged 6:52/mile.
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| Saucony Cortana III Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| day off.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| noon - Power Trail to Spring Creek Trail. 8 miles, averaged 7:28/mile.
pm - Fossil Creek Park. 4 miles, no watch
|
| Brooks Launch White Miles: 4.00 | Mizuno Wave Sayanora Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 6.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Workout. Did a 12-mile progression run, Power Trail to Poudre Trail. Splits were 6:58, 7:06, 6:47, 6:36, 6:19, 6:18, 5:50, 5:48, 5:40, 5:44, 5:33, 5:23. Averaged 6:11/mile overall.
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| Brooks PureConnect Black Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Got hit with the Siberian cold front last night. Today was 10 degrees, icy, and a little windy. Perfect for running. Bundled up and plodded through 9 miles at about 8:20/mile pace. Power Trail to Spring Creek Trail. Quality is out the window for at least a few days, but I'll do what I can.
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| Saucony Cortana III Miles: 9.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Still Siberia-like outside, high of 5 degrees today. I feel like I'm back in Logan, but at least the air is clean. Did 12 miles, Power Trail to Poudre Trail. Averaged 7:20/mile.
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| Mizuno Wave Sayanora Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Power Trail to Spring Creek. 9 miles, no watch.
|
| Brooks Launch White Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Fossil Creek to Mason to Hilldale to Cathy Fromme, and back. 16-ish miles. Garmin was not charged, but tried to keep the pace fairly brisk.
|
| Mizuno Wave Sayanora Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Fossil Creek to Mason. 7 miles, averaged 7:15/mile.
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| Saucony Cortana III Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| noon - Power Trail to Spring Creek Trail. 9 miles, averaged 7:00/mile.
pm - fossil Creek Park. No watch. 4 miles.
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| Saucony Kinvara Miles: 9.00 | Brooks Launch White Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 11.00 | 0.00 | 0.00 | 0.00 | 12.50 |
| Tinman Tempo, 11 miles worth. Averaged 6:06/mile overall.
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| Brooks PureConnect Black Miles: 12.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Was in San Diego for a meeting, but found a spare hour where I could go for a run. Definitely enjoyed the sun, green grass, ample oxygen, and 65-degree temps. Did 9 miles, averaged 6:26/mile.
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| Saucony Cortana III Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Power Trail to Poudre Trail south. 11 miles, averaged 6:30/mile
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| Mizuno Wave Sayanora Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| noon - 7 miles, Power Trail to Spring Creek Trail. Averaged about 7:30/mile.
pm - fossil creek to mason trail. 6 miles, no watch.
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| Brooks Launch White Miles: 6.00 | Brooks PureConnect Black Miles: 7.00 |
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| | Race: |
Santa Stampede 10K (6.214 Miles) 00:32:37, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.80 | 0.00 | 6.20 | 0.00 | 0.00 | 16.00 |
| Needed a race, so I drove down to Littleton to run the Santa Stampede 10K. It was a fun event, and a decent course. Mostly flat, but it was on a bike trail, so there were a fair amount of sharp turns, and also quite a bit of ice and snow still from the storm a week ago. So the course was not as fast as it good have been.
Thought I would get good competition here, but I think most of the top area runners were out at Bend for the club XC champs. I went out pretty slow the first mile, and mostly tried not to fall on the ice, and feel out the rest of the field. By the end of Mile 1, I had moved up into 3rd place (5:11). The first place guy (Matt Levassuir) had about a 3 second lead on the rest of us.
During Mile 2, I moved into 2nd place, but Matt was still a little bit ahead, although I was gaining. Caught Matt by the end of the second mile, which was 5:09. During the 3rd mile, I made a little move and got a small gap on Matt, although I could still hear him (5:03 for Mile 3). Was feeling okay.
During Mile 4, I continued to pull away, and could not longer hear anyone behind me. The course although started heading back south, and I now had a headwind, which continue the rest of the way in. (5:14)
The last two miles, I kind of regressed into "just finish the race mode", and I wasn't really too into it. The headwind had a big part of that attitude. Was 5:19 for Mile 5, and then a wonderful 5:33 for Mile 6. Coasted in the last 0.2. I ended up with 32:37...about 35 seconds ahead of 2nd place.
Ended up having a choice of some nice sunglass or a free pair of new balance shoes as the 1st place prize...I took the sunglasses since I had just broke the ones I won at The Other Half several years ago.
Okay race...felt like I really only raced the first 5K, but I guess that means that it will be a fast recovery. I have a lot of training to do before I'm in respectable shape for Houston. 5 weeks left on that, so hopefully I can string something together. But this is my last race of year, so always good to end with a win.
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| Saucony A5 Flat Miles: 10.00 | Saucony Cortana III Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Loveland Trail. 8 miles, averaged about 7:00/mile. Legs feel fresh after race yesterday.
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| Saucony Kinvara Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| noon - Power Trail to Spring Creek Trail. 9 miles, averaged 7:25/mile.
pm - Fossil Creek Park, 4 miles, no watch.
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| Saucony Cortana III Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Power Trail to Spring Creek Trail. Warmed up 1 mile, then 11 miles of tinman tempo, about 5:50-5:55/mile average. Cooled down 1 mile. 13 miles total, averaged 6:02/mile.
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| Brooks PureConnect Black Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.25 | 0.00 | 0.00 | 0.00 | 0.00 | 12.25 |
| Ran 10.75 miles during my afternoon run (Power Trail/Spring Creek), and then an additional 1.5 after work en route to Seth's kindergarten Christmas show.
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| Saucony Cortana III Miles: 12.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.50 | 0.00 | 0.00 | 9.50 |
| Had a 3x1km workout planned today, but ditched it after trying the first interval (3:12). My left outer hip inexplicibly started hurting last night, and is still hurting today. In addition, my gut was messed up (perhaps from the honey ghost habenero burrito I had last night). Either way, continuing with the workout would NOT be a good idea, so I jogged back. 9.5 miles total, 7:30/mile average. I'll try to stretch it and see if I can figure it out, but it's not an area I've had pain in before.
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| Brooks PureConnect Black Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| day off to rest the hip
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Went up Big Thompson Canyon, then ran from Drake to Glen Haven. First time I've been up there since the floods; the damage is pretty incredible. Ended up with 17 miles or so, no watch. Hip was okay, but sore afterward. We'll see how it is tomorrow.
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| Saucony Cortana III Miles: 17.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.25 | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 |
| Cottonwood Plains Loop. 6.25 miles, averaged 7:02/mile. Hip sore, but tolerable. Might just be the trend for the next 4 weeks.
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| Mizuno Wave Sayanora Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| am - fossil creek/mason. 6 miles, no watch
pm - fossil cree/mason. 7 miles, no watch.
Hip about the same as yesterday.
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| Saucony Kinvara Miles: 7.00 | Brooks Launch White Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| am - ran to the Library to drop off Hello Kitty dvd. Oh, how life changes with kids...
9 miles, averaged 7:30/mile. Very windy, but warm. Hip has improved since yesterday, but still has a ways to go.
pm - neighborhood loop. 4 miles, no watch
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| Brooks PureConnect Miles: 4.00 | Saucony Cortana III Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.75 | 0.00 | 0.00 | 0.00 | 0.00 | 13.75 |
| Met Mike at Arapahoe Bend, and ran the trails there. Did a tinman tempo for the first 10 miles, and averaged 6:04/mile during that time. Ended up with 13.75 miles total, averaged 6:28/mile. Hip tolerable, not getting worse at least.
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| Brooks PureConnect Black Miles: 13.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| am - 6 miles, Power Trail. Averaged about 8:00/mile
noon - 7 miles, Power Trail to Harvest Park. Averaged 7:55/mile.
Broke my all-time mileage record for one year today. Original record was back from 2007.
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| Saucony Kinvara Miles: 7.00 | Saucony Cortana III Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| am - Boyd Lake. 10 miles, averaged 738/mile
pm - Fossil Creek Park. 3 miles, no watch
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| Mizuno Wave Sayanora Miles: 10.00 | Brooks PureConnect Black Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 18.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Long run. Ran out to Cathy Fromme Prairie, then to Spring Creek Trail, and back on Mason/Fossil Creek. 18 miles total, averaged about 7:20/mile.
Hip was mostly pain-free for the first 6 miles, which is an improvement. The rest of the run was tolerable.
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| Saucony Cortana III Miles: 18.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| noon - Power Trail to Spring Creek Trail. 9 miles, very little hip pain. Averaged 7:25/mile.
pm - Fossil Creek Park. 4 miles, no watch.
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| Saucony Kinvara Miles: 9.00 | Brooks Launch White Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Did 14 miles with an 8-mile tinman tempo in the middle. Route was same as yesterday. Tempo pace was around 5:55-6:00/mile. (6:30/mile average for entire run). Hip got pretty sore by the middle, which I'll attribute to the faster pace.
Well, that's it for 2013 running. Pretty good year. Highlights include:
- Lifetime best mileage (3829 miles)
- Non-aided marathon PR (2:19:47)
- Non-aided half marathon PR (1:06:09)
- Road 5K PR & altitude 5K PR (15:11)
- Non-aided altitude 10K PR (31:32)
- 4-mile PR (20:05)
- Most races since 2007 (11 races)
- 1st December race ever. (okay, now I'm reaching a bit for highlights, but at the same time it's kind of interesting after 20+ years of running)
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| Brooks PureConnect Black Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3369.60 | 219.70 | 217.25 | 22.45 | 0.00 | 3829.00 |
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| Saucony Kinvara Miles: 338.00 | Brooks Green Silence Miles: 220.75 | Asics DS Sky Speed 2 Miles: 63.50 | Brooks Launch Yellow Miles: 496.00 | Saucony Kinvara 3 Miles: 508.00 | Saucony Hattori Miles: 106.25 | Asics Blur 33 Miles: 7.00 | Brooks PureConnect Miles: 479.75 | Saucony A5 Flat Miles: 145.00 | Brooks Launch White Miles: 458.25 | Mizuno Wave Sayanora Miles: 441.00 | Brooks PureConnect Black Miles: 267.25 | Saucony Cortana III Miles: 272.25 |
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