Photo courtesy of Andrew King - D4 Productions

Saturday, November 28, 2009

8 myles - 54:54

Daniels Park - 10:00 A.M.
50s, overcast, a little wind
mind/body - good
easy effort

6th day running this week but only got in 54 myles. I did 6x1o second pick ups to full speed dispersed through this run. I read in Running Times last year that this helps with the neurological message from the muscles to the brain for speed. 6:52 casual pace today.

It's been a nice gradual increase over the last month and now it's time to crank it up a little. Crank it up as far as intensity but not too much distance. Over the last year I have been pretty comfortable with an average of 65-70 myles/week, with a spike of 80 here and there - seems to work for me.

Friday, November 27, 2009

15 myles - 1.51:58

HR urban trails - 11:00 A.M.
mid 60s, sun shining, muddy
mind/body - good/Tryptophan philled
easy effort

I cracked the 3,000 mile mark for the year on this run. 3,003 myles to be exact. Farthest I've ever run in one year, thanks in part to the Colorado Trail.... does that count?? I mean, I was walking most of the time and when I was running it was a fast walk at best. I'm gonna count it because I count the myles in a hundred when I walk, right?

Nice little post-turkey run. Trails are still a little muddy on the North facing slopes but manageable nonetheless. I averaged a 7:27 pace today and felt great. I almost went out last night at 9 P.M. because I was feeling really bad of how much food I piled into the pie hole. My favorite this time of year is a good pumpkin pie and we had a good one this year. We didn't bake a thing this year (again) and elected to buy all our stuff from Tony's - It's just such a shame to cook for two days and have it done in 15 minutes. I enjoy the day better when someone else does the cooking, thanks Tony's Market! And we have left-overs.

On another note, my much anticipated 2010 race schedule to be revealed soon

Thursday, November 26, 2009

5K - 29:08

HRCA Turkey Day run - 9:00 A.M.

"Dad - that was harder than I thought!" "Great job Jaxon - I'm proud of you!"

That was the exchange after the race as we picked up our goody bag. Jaxon beat his time by over a minute so he was really happy. 9:22 pace with first mile in 8:45. Here's the video

"Dear Family, I am thankful for you because you care for me. Here are some other reasons I'm thankful for you: You help me with school, feed me, and do my laundry. You also provide a house for me. So I think you deserve the best of thanks. You are the best family."

That's what Jaxon read at Thanksgiving dinner - something he worked on in school. As if I wasn't already proud of him. I too am proud of my family and give thanks to them on this day. Not only my immediate family but to my extended family and friends as well. Good family. Good job. And good friends - what more could anyone want out of life.

After the race - Jaxon decked out in PI gear

Wednesday, November 25, 2009

9 myles - 59:04

Lone Tree Loop - 2:00 P.M.
50s, clear, some mud
mind/body - eager
Hard effort

Got out a little bit later today but I "got out" - that's the key. I was sequestered to my office all day surrounded by paper so this run was liberating. It's funny how a run helps me think clearer... issues I was having before my run were easily solved when I got back. Let that be a lesson - get out and run when ideas and thoughts are jumbled. Solving the world's problems one run at a time.

I went over to the Lone Tree Loop (x2) which has about 300 ft of elevation gain per loop. First loop at a 6:20 pace and then cranked it up for the second loop at a 6:11 pace. I started hitting that red line towards the end of both loops so I know I got something out of it.

Tomorrow Jaxon (10) and I (40) are signed up for the HRCA 5K Turkey Day run. It will be Jaxon's first official race. We did a self timed 5K last year in which he clocked 31 minutes. I asked what he thought he could do this time and his reply "I think I can win it - probably around a 5 minutes per mile" "Well Jaxon that is what it's going to take to win it but maybe we should reconsider the goal to maybe something like 25 minutes?" "You watch Dad!"

I'll have the video camera so we'll all get to watch later tomorrow. If anything we agreed to not stop and walk at all. Needless to say Jaxon is pumped up and so am I, it's gonna be fun!

Tuesday, November 24, 2009

11 myles - 1.15:43

Coyote Ridge trail - 9:00 A.M.
30s, some snow, some mud, clear
mind/body - good
easy effort

A couple of good runs the last couple of days, just no time to post. Today was a 6:53 pace with the highlight seeing two bucks compete for a doe. They both looked at me and did not budge - kinda thought they might charge but I assured them I didn't want any part of that doe. Yesterday was a 6:46 pace on a 8 mile run with crisp conditions. I actually hit 6:14 and 6:22 on the way back without a concerted effort - good signs.

Here is a link to the actual CRUD burrito eating world championship. You'll notice I fell behind early but almost caught Tim and Muzzy on the 3rd burrito. On another note, Jaxon and I are doing a 5K turkey day run. He's real excited and thinks he can break 25 minutes - I'll pull him along as best as I can. It's only a matter of time before he starts beatin' this masters runner....

Saturday, November 21, 2009

What a week!

A week filled with work, work, work, and eat, eat, eat, followed by some running and then some more eating.

For the last week I've been in the great city of San Francisco, sequestered to the Marriott downtown pretty much all day every day. I did, however, get 2 great runs in and one O.K. treadmill run. The two great runs happened on Monday and Wednesday from my hotel to the Golden Gate bridge following the trolley tracks (Powell, California, Hyde) to the pier and then around the bay. By taking that route through the streets and over nob hill I avoided the mass chaos on the Embarcadero, in which I've gone before dodging tons of people. The second run on Wednesday was at night and it was awesome with the lights of the city reflecting off the bay for ample light and lots of people out enjoying the great weather. Only a total of 27 myles in San Fran. but that's OK.

I got back late last night just in time for the Saturday morning CRUD run in which we ran Rampart Road for a good 14 myles. AND THEN let the madness begin with the second annual CRUD burrito eating world championship. I had high hopes going in as I had distended my stomach all week with food and beer (and besides the fact that I was the only Mexican participant). 7 contestants each bought 3 Chipotle burritos with the required ingredients of beans, rice, cheese, lettuce, and tortilla. Some opted to add guac and pico de gallo but I opted for just the bare minimums. My burritos weighed the least at 2.45 lbs, Tim Alison weighed the most at 3.75 lbs (he added chicken??). Right before we began I was really nervous because Tim Hola was back for revenge after I won the tortilla eating contest last year. On your mark, get set, go! Rich Muzzy was a fast start downing the first burrito in 1:25 - dark horse for sure! Tim Hola in 1:35 and I polished the first off in 1:40. Muzzy was on fire as he downed #2 in just under 3 minutes - holy cow! I'm in trouble (I thought). It was a 3 man race at this point, Rick Hessek was a bust and fell way behind, Paul Dewitt has such a small body he was eating like a bird, Harry and the other Tim were just enjoying their food. On to burrito 3 and Muzzy was clearly going to win but I looked at him and he was shaking violently, he couldn't hold his burrito still to shove it in his mouth, Tim and I caught up and with about a 1/4 of a burrito to go Tim Hola slammed his into his mouth, chewed it up and raised his arms in victory, literally seconds before Muzzy. Tim Hola - North Chapter CRUD 1st place and now world burrito eating champion: 7 minutes and 2 seconds. Rich Muzzy - 2nd in 7:25, and I came limping in for 3rd in 9:20. Good times all around. Check out the pics below

5 of the 7

My burritos with the bare minimums

Tim Hola looking very confident

There's no way!

Burrito 3 - my eyes are up checking on Muzzy

Muzzy closest - only 1/2 burrito to go


Saturday, November 14, 2009

13.1 myles - 1.27:47

Wildcat Mountain 1/2 marathon - 8:30 A.M.
20s, a little snow, muddy
mind/body - good
Hard effort

Whew! That was tough! It's been a long time since I've felt that searing of the lungs and I tell you what - I don't miss it!

My initial goal was 1.25 so I was close but not my best performance. I ended up 3rd overall and (hate to say it) I won the master's division. I ended up with a 6:42 pace on a trail course with 1800 ft. of elevation gain. Major props to the winner who clocked a time just under 1.22 (6:15 pace). I went through 5K in 18:27 and 10K in 39:55. I lost contact with the two in front of me right around the 5 mile mark when I realized I was beyond my red line. The hills are where I started to reel them in but just I was closing the hill became a DOWN hill and that's all she wrote with those guys have better leg speed. It's a good start to the speed work but I have a lot of work to do. Race results posted here soon.

Did I happen to mention I don't miss this short stuff? I'd rather drag the battle out over a 1/2 a day or so....

On another note, last night I did some training for our burrito competition that will be held next Saturday, November 21st. I ate 2 Qdoba veggie burritos in 8 minutes! I wasn't even trying! First one went down in 3 minutes, just my normal eating. Second one went down a little slower as I became somewhat full. 3 burritos is going to be challenge but I've gotta be considered the favorite at this point. If anyone wants to join us we will be at Chipotle in Castle Rock - 5642 Allen Way - 303-663-0552 @ 11 A.M. The challenge is to eat 3 Chipotle burritos - first one done wins cash and prizes and declared CRUD burrito champion of the world.

Thursday, November 12, 2009

8 myles - 57:04

HR urban trails - 7:00 A.M.
strong North wind, dry, cloudy
mind/body - groggy to start
easy effort

Been busy the last couple of days preparing for an upcoming national meeting and painting my basement. Needless to say I've been squeezing runs in here and there. Today was nothing special with a 7:08 pace but it sure was nice to be out so early. I'm normally not a morning person but I've found when I get my butt outta bed and run early my day goes a ton better. Having said that, I actually accomplished quite a bit today. I won't bore you with the details but just know I'm smarter today than I was yesterday...

I'm planning on the Wildcat Mountain 1/2 marathon on Saturday. Supposed to be rainy and mucky... perfect! I'm hoping it will scare away those fast roadies so I don't have to kill myself to stay with them. The course is on my home route (the trail I ran today) and has about 1500 ft of elevation. I'm pretty confident I can pull off a 1.25 even in the worst of conditions. Should be fun but I have to say kinda weird doing a race so close to home.

Tuesday, November 10, 2009

8 myles - 52:26

Daniels Park - 10:00 A.M.
60s, clear, dry
mind/body - ready to go
Hard effort

Gotta admit the legs were a little stiff this morning after my hill workout yesterday on Mt. Sanitas. Where have those Hard Rock legs gone?

Today was my tempo/speed work day. And just for clarification, tempo to me means roughly a 10K pace, slightly slower than 5K and about 20 seconds slower than LT. I went out 4 myles at an easy 7:30 pace and came back at 5:50 pace (5:51, 5:52, 5:48, 5:49 - 23:22). My goal was to hit my 5:53 mark from last week - pretty close. The last mile I think I dipped into LT as the legs were starting to tie up a bit. Feel good all the way around.

Monday, November 9, 2009

~6 myles - 1.00:10

Mt. Sanitas - 2:00 P.M.
dry, clear, 60s
mind/body - good
easy effort

Now I know why those Boulder runners scream down the 'so called' technical stuff in races.... Mt. Sanitas is as technical as they get (next to Bear Mountain). This mountain range; Bear, Green, Mt. Sanitas and the Flat Irons, are relatively close to each other and to downtown Boulder, making for easy access to do frequent gnarly hill repeats. If I lived there I'd be up there everyday - tons of good stuff. I once heard Mackay did Bear up and down in just under an hour - not sure where he started but it doesn't matter cause that stuff is gnarly!

Anyway, today I went up Mt. Sanitas twice because the first time I came down some side canyon and had to go back up to see where I got lost. Made it up the Centennial side in just over 20 minutes - not to sure how that stacks up but I felt good. Boulder is now part of my new territory so hopefully I'll be a frequent visitor to this place and learn all the trails.

Saturday, November 7, 2009

~15 myles - 2.09:43

Santa Fe/ Falcon trail - 7:00 A.M.
mid 40s, clear, dry
mind/body - eager/refreshed
easy effort

Any time you know you're gonna go on a run with JT - it's gotta be easy. Turns our JT was an hour late because he was the designated driver the night before till 4 A.M.... I'm still not sure how that works out because when he drinks till 4 he is usually on time to the runs ....excuses so early on for the South chapter of CRUD

The usual group was there: myself (leading the way of course), Paul, Rick, Larry, Max the dog, Harsha (fresh off his trip from Bangalore), and Harry (the quiet one - huh?). Our intentions early in the week were to get to show our mugs on the ESPN College game day as they were at the Air Force Academy yesterday. Turn our they were set up a little too far and would have been a 6 hour run.

On November 21st, CRUD will be hosting the 2nd annual burrito eating contest at Chipotle in Castle Rock @ 11 A.M. The challenge is to eat 3 of their burritos - first one done wins. That's roughly six pounds of Mexican! I look to be the odds on favorite. More details to follow.

Friday, November 6, 2009

8 myles - 57:04

Daniels Park - 8:00 A.M.
mid 50s, clear, almost dry
mind/body - good
easy effort

The weather had been extremely mild since our last snow dump, still some snow on the ground though. Just wanted to get out today to spin the legs before I headed down to the basement to paint - painting is much harder work. My average was 7:07 and feeling really good. The perceived effort at this pace is much better than a week ago.

Next Saturday I'm probably gonna run a 1/2 marathon put on by Highlands Ranch. It's basically run on my home course anyway so why not go out and push the pace a bit.

Thursday, November 5, 2009

11 myles - no time

Daniels Park -8:00 A.M.
mid 50s, some mud/snow
mind/body - good
Hard effort

Not a full-on hard effort but did some interval work. My intentions were to go round and round on the High School track but for some reason the H.S. kids think they own it and wouldn't let me on during their gym class...

Because I had to ad-lib on the workout I didn't start my watch. Decided to do 6 x 60 seconds at LT and then finish up on a comfortable fast mile - 5:53 pace. The last mile was thrown in there to give me a target for mile repeats, once I start them. My intended workout was to be 4-3-2-1-1-2-3-4 round the track with a lap jog in between each. When I coached college soccer this was a favorite of all the players so I thought I'd get a taste my own medicine - I guess another day huh.

Tuesday, November 3, 2009

8 myles - 58:03

Daniels Park - 3:00 P.M.
60s, clear, still not dry
mind/body - good/sore
easy effort

I forgot to mention that I lifted for an hour yesterday after my run which made me sore today. My routine will usually be: weights + core 2 times/wk, tempo run, speed work, two easy days, and one long(er) run. I'll stick with that routine through the end of January when I will concentrate on more myles and less of the weights, maybe only once a week. Weights generally prevent me from getting hurt late in the season with the calf tweaks.

So today I just went out not worrying about time at all, what ever came along I'd accept. Averaged 7:15 with a very easy perceived effort. Saturday I'm going down to Colorado Springs for the long run on Falcon trail and make our way over to the Air Force stadium where ESPN will be there hosting the Army/Air Force game. Look for the CRUD shirts!

You know running is a very selfish, solitary sport. Rarely, if ever, do we get a chance to run for something - meaning a charity or a cause. Some people don't care to and I never have until last week when I was invited to participate in a race held in Brazil. The race is called the Brazil 135, held in conjunction with Badwater 135 and Arrowhead 135. The cause is simple: all proceeds from the race go directly to a mission that will turn around and use the money to build a gymnasium for poverty stricken children. I started reading about the kids and literally got teary eyed and almost felt compelled to help. It made me realize how fortunate I really am.

I am in a position to help, not necessarily through monetary means, but through the gift of running. I hope you will visit this website and consider a donation to help these kids. It is a wonderful feeling to be able to help. On a side note, my name isn't on the list yet because I haven't committed to going yet due to work conflicts but regardless it's a wonderful cause.

Monday, November 2, 2009

8 myles - 52:49

Griggs - 8:00 A.M.
upper 30s, partly cloudy, some snow
mind/body - eager
Hard effort

Long gone are those high school days of 4:30s, so when I click off mid 6s I gotta be happy, especially at 40! Did I say that?? Hmm... just sounds old.

November starts a bit more of a structured approach to training, as in years past. I won't be doing any early 100 mile races so the volume isn't necessary but the speed is. Early next year I'll try for a marathon and 50K PR in the same race and in order for that to happen, speed has to happen - my fav..... pbbbbfffttt - yeah right!

Over the weekend I looked through my previous 5 years of running in log books and I noticed that my approach to daily running has certainly changed. In years past I would push hard every day, every mile. Now it's more of a hard day - easy day alternation (which I learned from Paul D. to be very effective) and not every mile is hard on the hard days. Quality not quantity. But in looking at years past log books I noticed a run that I would do at least 4 times a week and each time (as I wrote notes) I would make a concerted effort to be faster than the last regardless of conditions.

So today I thought I'd go out and see where my speed was at compared to when I was 5 years younger. I'm happy to report that the speed is still there but I'm really gonna have to work hard to get the stamina (at a fast pace) back. 5 years ago I was high 52s, low 53s on a regular basis, today I was 52:49 (6:44, 6:48, 6:57, 6:49, 6:46, 6:13, 6:20, 6:10) - I'm really happy and huge confidence builder moving forward. This route has undulating hills on dirt and paved roads with about 800 ft of climbing so on something flat I think I could be a few minutes faster right now.

Needless to say my body is changing, I can feel it. No more top end speed but it seems as the run goes on I get stronger - I hope that means something for next year when I hope to finally get a hundred mile race right.