Photo courtesy of Andrew King - D4 Productions

Sunday, June 28, 2009

9 myles - 1.12:04

Deer Creek - 7:00 A.M.
70s, dry, clear
mind/body - a little sluggish
easy effort

Prescribed workout: 60 minutes hilly easy run

Actual workout: 9 myles - 1.12:04 - avg. 8:01 ~2200 ft of elevation gain

Very nice relaxed run this morning, nothing else noteworthy to report on the run. I end the week with 70 myles, 14,700 ft of elevation, and completely healthy. I head out tomorrow after dropping the family off at the airport. I'm looking forward to getting to the San Juan's but know by the end of the week I'll be missing my family a lot. They'll drive out to Silverton on Tuesday, July 7th.

I took yesterday off because I was glued to the computer watching Western States online. I bet I accounted for the most hits on the website. I was also getting live updates from Julie Fingar, who was on the course, and she said it was hotter than hell! Congratulations to Hal Koerner for taking the title! He is such a genuine classy guy! And to my team-mates Dave Mackey and Josh Brimhall, I'm sorry it didn't work out guys but we all know you gave it your best. When you lay it all out and go for the win, sometimes it works and sometimes it doesn't and I applaud you both for having the guts to do that! Nothing but absolute respect for the both of you! There WILL be another day!

Friday, June 26, 2009

20 myles - 3.35:42

Double Incline - 6:00 A.M.
80s, clear, dry
mind/body - ready!
Hard Effort

Prescribed workout: 3 hours with lots of elevation

Actual workout: 20 myles - 3.35:42 - avg. 10:49 ~6000 ft of elevation gain. Memorial Park - Incline - Barr Camp - Incline - Memorial Park

2 myles in 58:09!! Yah I know!! And I was working hard! While Kyle lived in Colorado Springs last year he was a frequent visitor to the famous Incline - doubles and I even heard triples (just rumors)... AND look what he did at Hard Rock last year! I'm just sayin'.... I could never do what Kyle did at HR but the incline probably helped so I integrated it into my weekly regimen. Makes sense since HR is a bunch of climbing up steep pitches like Grant-Swamp and Virginius. The sad truth is that HR is still gonna hurt and I look forward to every minute of it!
Here are my incline splits:
Incline numero uno - 28:08 (nice 70 degrees)
Incline numero dos - 30:01 (hotter than HELL!!)

Dos semanas para ir hasta el Hard Rock

Thursday, June 25, 2009

11 myles - 1.14:58

HR Coyote Ridge - 7:00 A.M.
80s, clear, dry
mind/body - good
easy effort

Prescribed workout: 45 - 60 minutes easy/recovery

Actual workout: 11 myles - 1.14:58 - avg. 6:49 ~800 ft of elevation gain.

Nice and easy. Not much elevation gain today and it felt good to get the legs spinning again at a quicker rate. Although this was to be "recovery" type pace, I just felt good so I went a little quicker. Tomorrow I'll go down to Pikes and do incline - Barr Camp - incline for my 3 hour run, which will be about 6000 ft of elevation. I heard Kevin Bacon will down there on Saturday so I've gotta get my workout in a day early.

As for the upcoming week I am dropping the family off at the airport on Monday morning, then my schedule looks like this:
  • Monday - Hike Mt. Elbert and stay at Half Moon CG. Hang out with Bill Duper.
  • Tuesday - Hike/run the first 8 myles of the CT section 15 up to the Continental Divide.
  • Wednesday - Hike up Porcupine and Cataract creek. Stay at South Mineral CG
  • Thursday - Not sure yet

Wednesday, June 24, 2009

11 myles - 1.18:41

Treadmill - 7:00 A.M.
A little steamy in the garage
mind/body - eager to get it done!
Hard Effort

Prescribed workout: 90 minute Kenyan cut-down on TM

Actual workout: 11 myles - 1.18:41 - avg. 7:09. Started @ 7 MPH, increasing speed 0.1 every lap to finish @ 10MPH. Remaining time @ 9 MPH.

Best I've ever felt doing this tough workout! I figured since I went anaerobic yesterday the lungs would be ready for another. I actually didn't go anaerobic and finally reached 10 MPH w/o jumping off. I would attribute the better legs and lungs to the Barr trail tempo that I've been doing every Thursday. First day of no elevation in a long time so this was a good test to keep the leg speed honest.

Tuesday, June 23, 2009

11 myles - 1.33:21

Mt. Falcon v. 0.75 - 6:00 A.M.
clear, mid 70s, dry
mind/body - good
Hard effort

Prescribed workout: 30 minute uphill tempo - total of 90 minutes.

Actual workout: 11 myles - 1.33:21 - avg. 8:29 ~2600 ft of elevation gain. 27:15 tempo to the shelter. Turkey trot - Castle - Parmalee - Meadow - Castle - Turkey trot.

I think that time to the shelter may be the fastest I've done it using the Turkey Trot trail (0.4 longer than Castle). It's about 3 myles with an elevation gain of ~1800 ft. making it an avg. grade of 12%. Knowing that I had just one 30 minute uphill tempo this week (instead of 50 min.) I gave it everything I had and was completely spent when I got to the shelter. After the shelter I didn't push again and just enjoyed being out there.

Here are a couple noteworthy splits:
  • End Turkey trot - 16:01 (hard)
  • Shelter - 27:15 (hard)
  • End Parmalee - 58:15 (easy)
  • Start Turkey Trot - 1.16:10 (easy)

Monday, June 22, 2009

8 myles - 1.48:00

Bear Peak - 1:00 P.M.
upper 80s, clear, dry
mind/body - really, really good.
easy effort

Prescribed workout: 90 minute easy - just getting some time in.

Actual workout: 8 myles - 1.48 - avg. 13:30 ~3100 ft of elevation gain. NCAR mesa - Mesa - Bear canyon - Bear Peak West Ridge - Fern Park - NCAR mesa.

I finally made my way around to Bear Peak in Boulder. I headed out with my trusty, smudged/sweat stained paper map literally stopping and checking it at every trail junction. The trails are well marked, I just don't know the name of anything up there. What an amazing system of trails! I was loving it until I got to the Green/Bear jxn where a sign had been posted about a Bear sighting on 6/17 - spooked me a bit cause I hadn't seen anyone in a while. I started making grunting sounds so I didn't startle the bear BUT never did see one, only in the zoo on Saturday. I made it to the top in 1.07, very relaxed running uphill until the final pitch. Felt great today! As I was sitting on the top these pesky little Nat's were all over me so I left slapping my head, arms, back, and legs all the way to the car. I still feel like they're crawling on me.

On another note, took my boys out to Mt. Falcon yesterday for Father's Day. We had a great time hiking around all the top portions. It's really the first time Myles has really taken a liking to the outdoors, just take a look at this picture

Devilish little smile eh?

Saturday, June 20, 2009

25 myles - 4.17:28

Pikes/Elk Park - 6:00 A.M.
50s, overcast - perfect running weather!
mind/body - tired
easy effort

Prescribed workout: 3 hour run with elevation

Actual workout: 25 myles - 4.17:28 - avg. 10:17 ~5600 ft elevation gain. Route: Incline - J pipe - Long's Ranch - Bob's - Barr - Mountain view loop - Barr - Elk Park - Barr - Bob's - Exp. forest - Barr

Legs were TI-ERD this morning! I met up with Rick H. and Paul S. this morning for what was to be my 6th day running this week and the back end of back to back 3 hour runs. I started real sluggish but seemed to warm up on the way out Elk's Park. Lately I've noticed I start to get into a groove about 3 hours into my longer runs, which obviously bodes well for HR.

As we headed up the Incline to start I heard grumbling about doing it... Sure it's jammed packed most of the time but it's one hell of a workout! Most locals make the excuse that it's a tourist attraction so they don't bother but in reality I think they just can't fathom a 25+ minute mile. Here's a challenge next time you do the incline, do the entire incline without double stepping.

In the end I felt like I could have gone longer as I was picking up steam but my family traveled down to the Springs last night with me so I had to get back. There is nothing better than getting a run in the early morning and then spending the day with the family. We had a great dinner last night, swam in the hotel pool, and then spent the day at the Cheyenne Mountain Zoo. Jaxon was afraid of the Giraffe licking his hand and Myles was whacking a Wallaby on the head as hard as he could - good times all around!

I end this week with 6 days of running: 84 myles, 13 hrs 16 mins, and 24,900 ft of elevation gain. I was shooting for 25K of climbing but because of the snow up above 13,000 ft I couldn't get up to the top of Pikes and Torrey's. At any rate I think I'm ready for HR.

Friday, June 19, 2009

14 myles - 3.04:09

Gray's (14,270 ft) - 6:00 A.M.
blue bird day, 60s bottom, 40s top, snowy trail
mind/body - good recovery from yesterday
Hard effort

Prescribed workout: 3 hours with lots of elevation

Actual workout: 14 myles - 3.04:09 - avg. 13:09 ~5000 ft elevation gain

I started from I-70 early, early and ran all the way to the trail head. I was happy I was running effortlessly, knowing I had a rough outing yesterday on the Barr trail. Last time I was on this trail was 3 weeks ago and I barely made it past the trail head because of 3 ft of snow on the trail. Today I didn't hit snow until the 12K mark. The switchbacks of the east slope trail were completely snow covered so most tracks went straight up to hook into the Lost Rat Couloir trail. It's shorter but straight up to gain the ridge. On the way down I got a chance to practice my glissading techniques, I'd say they're pretty good. I guess glissading on the backside of Handies just after midnight with hard crusty snow makes daytime glissading a piece of cake. Here are my splits:

I-70 to trail head - 34:22
Summit - 1.51:03
Trail head - 2.40:05
I- 70 - 3.04:09

And with this run I hit 19,900 vertical for the week so far. With Pikes coming up tomorrow I should hit 26K.

Thursday, June 18, 2009

13 myles - 1.59:29

Barr Camp - 5:00 P.M.
70s, partly cloudy, dry trails
mind/body - eager/feeling strong
Hard Effort

Prescribed workout: 50 minute tempo up Barr trail

Actual workout: 13 myles - 1.59:29 - avg. 9:11 ~3600 ft. elevation gain. 49.15 to 7.8 sign.

The way I've been feeling on my runs this week I really thought I'd get another PR today, but it wasn't meant to be. I started strong and had a good split up to the top of the W's but I had no stamina. In fact, I started to lose speed just after the W's and I couldn't do anything about it. When I got to the 7.8 sign I honestly felt like I had to puke - full on red line effort! So then the rest of the way up to Barr camp was more of a slow recovery pace than anything else. Maybe two tempo efforts in as many days is too much. Oh well, every run can't be the best run. I'll chalk this one up as preparing myself to be mentally tough. Here are my splits:

Top of W's - 19:45
No Name - 33:37
7.8 sign - 49:15

Wednesday, June 17, 2009

5 myles - 1.07:01

Treadmill - 7:00 A.M.
Hot in the garage
mind/body - strong
easy effort

Prescribed workout: 60 minutes uphill walking

Actual workout: 5 myles - 1.07:01 - avg. 4.4 mph ~3200 ft of climbing. 12% @ 4.1mph, every 4th lap cranked it up to 7 mph @ 12%.

This workout simulates the walking I'll be doing up Bird Camp road during Hard Rock. I've always been a slow walker so these types of workouts can only help me during 60+ myles I'll be hiking at HR. So far this week I've got 11,300 ft of climbing and with Barr camp, Gray's/Torrey's, and Pikes still to come I should easily hit 25k - more like 28K.

Tuesday, June 16, 2009

14 myles - 1.58:01!

Mt. Falcon v. 1.0 - 7:00 A.M.
60s, dry trail, clear
mind/body - strong
Hard effort

Prescribed workout: 90 minutes with elevation, up tempo on the flat sections

Actual workout: 14 myles - 1.58:01! - avg. 8:25 ~4500 ft of elevation gain

Well, I didn't think it was possible but I eclipsed my previous record of 1.58:55 by almost a minute for Mt. Falcon v. 1.0! This tells me I am fit! Probably the best shape of my life. What makes me most happy about this time is that I gained most of my time on the downhills. I was only up 15 seconds by the time I had finished climbing. I'm starting to take more chances downhill with confidence. Here are my splits:
  • End Turkey Trot - 17:20
  • Shelter - 29:15
  • Start Parmalee - 50:11
  • End Parmalee - 1.08:32
  • End Ute (after tower and elbow) - 1.32:18
  • Start Turkey Trot - 1.45:28
  • End bench - 1.58:01
I know Travis Macy (through Dale Petersen) has a time under 2 hours for this course but are there any others?

Monday, June 15, 2009

13 myles - 1.47:56

Deer Creek - 7:00 A.M.
low 60s, dry to start - rain/hail to end
mind/body - strong
Easy effort

Prescribed workout: 45-60 minutes recovery with hills

Actual workout: 13 myles - 1.47:56 - avg. 8:18 ~3000 ft elevation gain

I felt so good I couldn't help myself but to go longer. I took yesterday off because I knew this week I have to get a ton of vertical - 25K is the goal. My fastest time on this course is 1.45:10 but I ran into the red to get that number, as opposed to today when I was nice and relaxed the entire run. Tomorrow I'll head over to Mt. Falcon nice and early for another 3500 ft elevation gain with a little bit quicker pace.

Little by little the plans are starting to come together for HR; I'll fly the family to Utah on Monday, June 29th at which time I'll make my way down to Silverton. While on my way down I'll hit several CT sections to preview my adventure that will start on September 2nd. I'll end up in Silverton on July 2nd or 3rd. The family will then come over on Tuesday, July 7th and set up camp at South Mineral campground.

Saturday, June 13, 2009

~26 myles - 5.23:38

Pikes Peak - 6:00 A.M.
50s, clouds lower - clear above 10K, dry trail
mind/body - tired/tired
Easy effort

Prescribed workout: 5-6 hours with elevation

Actual workout: ~26 myles - 5.23:38 - avg. 12:26 ~8000 ft elevation gain. Longs Ranch - Bob's - Barr trail to 2 mile - down to Cog station - incline - J pipe - Longs Ranch

2 and 1/2 hours sleep, lots of elevation gain at altitude, and post holing above 11K - perfect HR training!

My friend Scott Mendoza was in town for a convention so we threw a few back with good conversation until 1:30 A.M. Thanks Scott! I would do it all over again for the sake of suffering to spend time with good friends. When the alarm went off at 4 A.M. I had a sick feeling in my stomach because I felt I just shut my eyes.... I kinda did. At any rate, a tired sleepy mind on top of already tired legs is just what I needed for this critical workout. 4 weeks until HR!

Paul, Rick, Harsha, and myself made it out this morning - small group probably due to the early start and others racing. Paul is getting his old mojo back, he lead us up to Barr camp at a pretty good clip and then to A frame from there. We hit snow just after the 3 mile sign and made it all the way to the 2 mile sign (12,700 ft). We sat around for a bit up high and watched the low layer of clouds dance around the valley - kinda cool! On the way down Paul and Rick split at Bob's road to get back home while Harsha and I went down to the incline. The nice (or painful) part was that we already had close to 5 hours on our feet prior to the incline. Ended up doing the incline in 34 minutes and completely beat. Nice running with you guys today!

Thursday, June 11, 2009

13 myles - 2.06:24

Barr trail to Barr camp - 5:00 P.M.
mid 50s, thunder clouds, damp trail
mind/body - good/no pep in the legs
Hard effort

Prescribed workout: 50 minute tempo run up Barr trail

Actual workout: 13 myles - 2.06:24 - avg. 9:43 ~3600 ft elevation gain. 49:33 to 7.8 sign.

Whew! I knew tonight was gonna be a suffer-fest but I gave it everything I had. The nice thing is that even with tired legs I still came away with a faster time than my first tempo run. This week is all about running on tired legs. I'll return to the Pikes on Saturday for a 5-6 hour run and 8000 ft of elevation gain. HR is only 4 weeks away so this week is critical!

On another note, Eric Grossman is wrapping up his month long acclimation in Colorado Springs. I would like to say that his acclimation is confirmed and complete! Two weeks ago he ran the CRUD tempo to the 7.8 sign in a time of 51 and change, tonight he ran 47 and change - a very fast time! Eric has been fast in all his races this year but come WS time he will be even faster. This is gonna be fun to watch on my computer - can't wait!

Here are my splits for tonight:
Top of W's - 20:03
No Name - 33:51
7.8 sign - 49:33

Wednesday, June 10, 2009

13 myles - 1.31:41

Daniels Park Loop - 7:00 A.M.
mid 50s, dry, no wind
mind/body - good
Hard effort

Prescribed workout: 90 minutes with a 2 mile tempo, 6 x 2 minute 10% grade, and then 1 mile tempo.

Actual workout: 13 myles - 1.31:41 - avg. 7:03. 2 mile tempo: 12:24, 4 x 1:30 12% grade, 1 mile tempo: 5:54.

I felt decent this morning. Only a tiny bit of soreness left in the legs, in which I only had a little to start with. I didn't do the full 6 x 2 minutes because I felt my legs would only handle 4 for a little shorter time without getting injured.

Despite the lack of posting on my blog lately, I have been running but only a couple of times real easy; 6 and 4 myles post race before today. I did not get to my 2 hour run after Squaw on Sunday because 1. It was a torrential down-pour and 2. I just wanted to get home and be done with the 8 hour drive. The nice thing is that I felt pretty good the next morning and felt I could have done it.

Thank you all for your comments, kind words, and support on the Squaw Peak report. I really enjoyed my time there, especially catching up and chatting with so many people after the race. One comment that I gotta respond to is Karl's comment. Don't let him fool you, he is the favorite at Hard Rock - he is still the king of Hard Rock (Kyle doesn't count) regardless what he does leading up to it. I read his blog after Massanutten 100 and he said he was ready to go for another 100 a week after! That tells me he'll be fit and ready for HR despite Bighorn a few weeks before. Sandbagger Karl!

Monday, June 8, 2009

Squaw Peak 50 - 1st 8.05

We drove late Wednesday night into Utah with the car timer reading 8 hour and 6 minutes as we pulled into the in-laws. Humph. Sounds like a good goal time for the race. I'm usually pretty realistic as to what I can and cannot do and since only 3 people (Karl Meltzer (4), Chad Ricklefs, and Kevin Schilling) in the 13 year history of the race have ever been under 8 hours I knew that might be a little out of reach.... but not too far.

Course conditions were prime for a fast time with little snow on the course and temps hovering in the mid to upper 60s all day. And for those who know me, know that chasing my younger ghost and achieving my time goal is more important than anything else. Well... that somehow changed today as I was running at or near the front all day. As Kevin Schilling closed to within 250 meters with 3.5 myles to go I got a sudden boost of confidence and said "not today!" After all, it is a "race" to see who can get to the finish first, right? Here's how it played out:

Start - A.S. 2 (mile 5.5 +1550 ft)
As the race started I went off the line at a pace I thought others would follow but not so. I kept looking around for someone to run with and finally Christian Johnson came up and we started to chat. It's about 2 myles on a paved bike path down hill so it's pretty fast and my legs were feeling fast. I hit the Bonneville Shoreline trail in front and my legs still wanted to go uphill so I decided to run as much of the 1500+ ft climb as possible. I reached the second aid with one runner in tow. Turns out that runner was David Holt from St. George. I had heard reports that he was a 2.25 marathoner and did 50 mile training runs but this was his first attempt at 50 myles on the trail. No question his leg speed was quicker than mine as we flatter road and dirt road sections. I could only hope he would burn that speed up a bit.

A.S. 2 - A.S. 4 (mile 14.6 +480 ft)
As we hit the road leading to Kolob basin overlook David was now stalking me and finally passed me. Little by little as we took the road up to A.S. 4 he was slowly pulling away but I noticed when we hit a trail section I would get right on his heels. I now knew that the second half of the race would favor me, I just had to keep him in my sights. We reached the overlook together and I as I reached down for my drop bag, David was gone.

A.S. 4 - A.S. 6 (mile 26.5 -3120 ft)
Now I was chasing but not really chasing. David was motoring down the road and occasionally looking back so I knew he was pushing to get distance. This section with all the roads was his only chance to stay out front and he knew it. As I headed down I started feeling sloshy and sure enough a pit stop to follow - a very sudden pit stop. I was glad to get that over with but it happened again a few minutes later. I lost a few minutes but now was feeling much better so up Hobble Creek road I went, only to be down to David by 5 minutes at the aid station.

A.S. 6 - A.S. 8 (mile 33.5 +1680 ft)
Leaving the aid station I started feeling a little pep in my step. I noticed a set a foot prints in the sand that appeared to be close together (i.e. a walking runner). I got up the road where Karl told me that David was only 4 minutes up and running scared. Good because now the trail starts to go up. Made it up to A.S. 8 where they informed me David had just left so now in my mind the race had just begun.

A.S. 8 - A.S. 9 (mile 41.4 +2610 ft)
Within a mile of the aid station I had caught David but only because he took a wrong turn up a wash out section. I happily let him get back in front of me where he proceeded to hammer every uphill. I walked the steeper sections because I knew better. As we crested the 1100+ft climb I was on his heels as he was stepping over logs very stiff legged. I knew he was hurting and as I passed he said "man I was hoping to hold you off a little longer". I ran around to the "grunt" climb with a sense of purpose and renewed energy. To my surprise I didn't do very well getting up the grunt. This grunt is 1500+ ft in about a mile. It took me longer than expected to recover so I decided not to push until Windy Pass.

A.S. 9 - Finish (mile 50 -3736 ft)
Leaving Windy Pass is a 6 mile, 3500 ft drop. I have always done poorly on this section because I had always been bonking. Today however I had some energy so I went as best as I could just letting gravity take me down. The trail itself was in bad shape; lots of loose rocks and tons of ruts. I gracefully tiptoed down the trail and happy to say I didn't take any diggers. At the bottom of the descent is a wide open grass field that stretches for a good 1/4 mile, I knew better to turn around to see if anyone was close.... A girl with a camera standing in the middle of the field did that for me saying that someone was hot on my heels. Her exact words "Oh my! I guess you realize there is someone running you down, right?" Actually I didn't but my crew was at the aid station and let me know just as well. I was now running as hard as I ever have all day for the last 3.5 mile road section - oh man it hurt! I thought it was David who had shown better leg speed early on so my only hope was that those hills took the quickness away. My father in law drove down the road a mile at a time, measured the time gap between me and the runner behind. First 2:20 up, next 2:28, then 2:30 - I was seemingly pulling away ever so slightly. That made me wanna go faster! I turned the corner to see my family and friends cheering - what an AMAZING sight and feeling! I was overcome with emotion! A couple minutes later, to my surprise, Kevin Schilling came across the line in second place. Kevin is the one that was stalking me! I should have known! Kevin is an amazing speed demon downhill and he had closed a 15 minute gap within 6 myles. Amazing run Kevin! Also congrats to David Holt who took third overall in his first 50 mile race ever!

I want to thank my family and friends for all their support, especially my wife! Winning with all of them present made it that much more special! I also want to thank Paul DeWitt for helping me get me to this level. He has tapped the level of performance that I have always known I was capable of but just couldn't get there for one reason or another on my own. Winning is nice but I know it's not always possible. I still believe I'm never the most talented runner on the start line but the difference now is that I have the confidence to know I can compete with them. Thanks for reading.

Here are my splits:
AS 2 - 50:36
AS 3 - 1.40:56
AS 4 - 2.18:37
AS 5 - 3.06:39
AS 6 - 3.43:31
AS 7 - 4.20:37
AS 8 - 5.00:12
AS 9 - 6.49:46
AS 10 - 7.40:56
(24:37 road split - avg. 7:02)
Finish - 8.05:34

Wednesday, June 3, 2009

6 myles - 43:20

Grigs - 5:00 A.M.
50s, North wind, a little muddy
mind/body - ready to go!
easy effort

Prescribed workout: 45 - 60 minutes easy

Actual workout: 6 myles - 43:20 - avg. 7:13 - 1 mile @ 6:15 for good measure

I intended to get out early yesterday but the day was just jammed packed with shtuff. Today we leave to Utah to see family and friends first and then race SP50 on Saturday. I felt "on" today so hopefully the "on-ness" carries into the race. I'll do one more run tomorrow with friends - doesn't get any better (running that is) than spending time on the trails with friends...

Monday, June 1, 2009

13 myles - 1.28:06

Daniels Park Loop - 6:30 P.M.
overcast - storm clouds, 50s, wet
mind/body - tired/jet lag
Hard effort

Prescribed workout: 90 minutes with 6 x 2 minutes VO2 Max - 8% incline AND 2 mile tempo @ 6 pace AND 1 mile @ 5:45 pace

Actual workout: 13 myles - 1.28:06 - avg. 6:46 ~800ft elevation. 2 mile tempo in 11:54, 3 x 2 minute - 10% incline

Since Hard Rock is my goal race, Paul is only having me taper a little bit for SP50. I'm not going into SP50 tired but I'm not going in completely rested either. For example, during a normal taper I usually decrease mileage by 25 two weeks out and then the week of the race by 50. This time I only decreased by 15 two weeks out and this week decreased by 30 (minus the race). Having said that, SP50 is still a focus race in my mind for a number of reasons - all of which I will not bore you with. But don't worry, I'm gonna go as fast as I can up and down those hills - maybe not as fast as a mountain goat but faster than my younger self - for sure!

I was gone to San Diego all weekend and didn't get in until 6 P.M. tonight so my legs were a little dead from the jet lag but seemed to warm up about an hour into the run. I didn't do the entire workout just because I've got so much to catch up on and as I'm writing this I'm thinking about how much of a procrastinator I am.... bye for now.