HR east/west loop - 11 a.m.
6 inches fresh snow, snowing, high 20s
mind/body - good
medium effort
Ahhhh - something about fresh snow on the trail! Much harder work breaking trail but certainly more peaceful. About an hour and a 1/2 worth of high knees to get ready for the Turquoise Lake 20 mile snowshoe run in January, although no snowshoes. I intended staying out longer but I knew my son was waiting at home to go sledding so headed home content with an hour and 1/2 workout. Gives me a total mileage of 68 for the week, 265 for the month, and 2646 for the year. Pretty good considering it's the first month back training and I've only averaged about 250/month for 2008. Might as well go for 3000 for the year...
Sunday, November 30, 2008
Friday, November 28, 2008
12 myles - 1.24:13
HR urban trails - 11:30 a.m.
mid 30s, dry, partly cloudy
mind/body - feeling blue
easy effort
Black Friday/after turkey day blues! Yep sho ded eat my fill of vittles! Had a little bit of everything to include: eggs, pancakes, salad, sushi, butter beans, fruit, bananas fosters, chocolate covered strawberries, AND all the usually turkey day stuff - I was STUFFED! Bilbo Baggins and Frodo would have been proud! You know that feeling of when you've eaten too much and you stand up only to find out you can't stand up straight.... that was me! As for the rest of the family, Nicole stuck to the omlets and traditional turkey day stuff, Jaxon chowed down on crab legs, bacon and a whole bunch of chocolate dipped stuff, Myles either smashed everything in his hands or chewed it up and spit it out cause all he wanted was breast milk. Fun times with the family on Thanksgiving.
Now the fun part of trying to run a day after - it must be done! Today was proof that eating bad usually results in a bad run. Maybe "bad" is not the right word but more like "awkward" or "uncomfortable" or "slow" - maybe those terms better describe how I felt today. Oh well I'd do it all over again. Isn't that why we run, so we can eat more?!?!
The family on Thanksgiving
mid 30s, dry, partly cloudy
mind/body - feeling blue
easy effort
Black Friday/after turkey day blues! Yep sho ded eat my fill of vittles! Had a little bit of everything to include: eggs, pancakes, salad, sushi, butter beans, fruit, bananas fosters, chocolate covered strawberries, AND all the usually turkey day stuff - I was STUFFED! Bilbo Baggins and Frodo would have been proud! You know that feeling of when you've eaten too much and you stand up only to find out you can't stand up straight.... that was me! As for the rest of the family, Nicole stuck to the omlets and traditional turkey day stuff, Jaxon chowed down on crab legs, bacon and a whole bunch of chocolate dipped stuff, Myles either smashed everything in his hands or chewed it up and spit it out cause all he wanted was breast milk. Fun times with the family on Thanksgiving.
Now the fun part of trying to run a day after - it must be done! Today was proof that eating bad usually results in a bad run. Maybe "bad" is not the right word but more like "awkward" or "uncomfortable" or "slow" - maybe those terms better describe how I felt today. Oh well I'd do it all over again. Isn't that why we run, so we can eat more?!?!
The family on ThanksgivingWednesday, November 26, 2008
20 myles - 2.24:12
HR urban foothill trails - 9:00 a.m.
clear, dry, mid 60s
mind/body - good
medium effort
Had to get a big run in today in anticipation of the big meal tomorrow! I always feel much better pigging out when I've worked for it and besides it was a real nice day today.
I tried something relatively new the last couple of days: 2 workouts spread out by only 12 hours. I got this idea from PI/Smith team mate Paul DeWitt. When Paul is getting ready for a hundred he will do 4 runs, 2 hours in length each time within 36 hours. I did a very scaled down version yesterday and today by doing 1.15 (10 myles) last night and ~2.5 (20 myles) this morning. I like the concept of running on tired legs, not to mention a tired mind. Bring on the Turkey... and ham... and stuffing... and candied yams.... and pumpkin pie.... and mashers... and lots of rolls - did I leave anything out? We are headed down to the Brown Palace and I guarantee I will eat my moneys worth!
On a totally different note, I got a strange phone call the other night. A girl by the name of Amy Martinez called saying that she works for the Discovery channel and wanted to follow me around for a week with a camera... she said my story was very interesting?? I asked her "what story" and her reply "we think it would be interesting to follow around a former cop who was hooked on meth and came clean!" WHAT!?!?! I told her she had the wrong guy and that was that. I thought for sure I'd been a victim of identity theft but check out THIS story. Thank goodness for middle names...
Happy Thanksgiving everyone!
clear, dry, mid 60s
mind/body - good
medium effort
Had to get a big run in today in anticipation of the big meal tomorrow! I always feel much better pigging out when I've worked for it and besides it was a real nice day today.
I tried something relatively new the last couple of days: 2 workouts spread out by only 12 hours. I got this idea from PI/Smith team mate Paul DeWitt. When Paul is getting ready for a hundred he will do 4 runs, 2 hours in length each time within 36 hours. I did a very scaled down version yesterday and today by doing 1.15 (10 myles) last night and ~2.5 (20 myles) this morning. I like the concept of running on tired legs, not to mention a tired mind. Bring on the Turkey... and ham... and stuffing... and candied yams.... and pumpkin pie.... and mashers... and lots of rolls - did I leave anything out? We are headed down to the Brown Palace and I guarantee I will eat my moneys worth!
On a totally different note, I got a strange phone call the other night. A girl by the name of Amy Martinez called saying that she works for the Discovery channel and wanted to follow me around for a week with a camera... she said my story was very interesting?? I asked her "what story" and her reply "we think it would be interesting to follow around a former cop who was hooked on meth and came clean!" WHAT!?!?! I told her she had the wrong guy and that was that. I thought for sure I'd been a victim of identity theft but check out THIS story. Thank goodness for middle names...
Happy Thanksgiving everyone!
Monday, November 24, 2008
16 myles - 1.58:18
HR urban foothill trails - 11:30 a.m.
60s, clear, dry
mind/body - lethargic
easy effort
Highlands Ranch has a very nice system of new trails in the urban foothills that were begging me to step on them. Check out the link above to see my home course. Today was a good day to mix things up and get in a long one because my shift at Arby's starts a little later than usual. And besides when ol man winter is away you've gotta play!
I linked a couple different loops together to step on every inch of the HR trail system with a total of 700ft of elevation gain. I didn't feel particularly fresh when I started but I've noticed I really come into my own about 30 minutes into my runs and today was no different. I averaged 7:23/mile but would consider it an easy effort based on breathing but then again I don't think running 16 myles is ever "easy" - it's all relative.
Look for a post later today on the 3rd and final post regarding nutritional facts. It's gonna come late because were gonna be busy with a special on roast beef sandwiches for the holidays!
60s, clear, dry
mind/body - lethargic
easy effort
Highlands Ranch has a very nice system of new trails in the urban foothills that were begging me to step on them. Check out the link above to see my home course. Today was a good day to mix things up and get in a long one because my shift at Arby's starts a little later than usual. And besides when ol man winter is away you've gotta play!
I linked a couple different loops together to step on every inch of the HR trail system with a total of 700ft of elevation gain. I didn't feel particularly fresh when I started but I've noticed I really come into my own about 30 minutes into my runs and today was no different. I averaged 7:23/mile but would consider it an easy effort based on breathing but then again I don't think running 16 myles is ever "easy" - it's all relative.
Look for a post later today on the 3rd and final post regarding nutritional facts. It's gonna come late because were gonna be busy with a special on roast beef sandwiches for the holidays!
Saturday, November 22, 2008
51 myles - 5.32:07
Highline canal to CT - 6:30 a.m.
20s to start, 50s to end, dry, clear
mind/body - eager
Hard effort
Pretty impressive eh? Watch out Krupicka and Skaggs here comes FastED! My fastest time over this distance with an average pace of 6:30/mile - I think I can hang with those boys now.... as long as I can use my bike again!
Yep, that's right I said bike! 33 myles worth of bike and 18 myles of running. This is the same adventure Tim and I had set out to do last weekend but got thwarted by thorns. Slimed up the ol tires this time without incident.
We left Tim's house in the pre-dawn light and literally froze our hands off, it was probably around 25 degrees but when going ~17 mph the wind is pret-ty cold. I had all of our belongs, nutrition, and hydration in my Nathan 759 backpack which was the same one I used in Mtn. RATS - very comfy! The bike leg was across Chatfield dam and then Waterton canyon to the start of the CT at Lenny's rest. From there we ran the entire 1st segment of the CT over to the Platte River townsite and back. Man is it beautiful back there! On the way out we did not see a sole on the trail as we ran under the canopy of the pine trees. And although it's beautiful it has a few stout climbs both ways - around 43oo ft of elevation round trip. There was a little bit of snow on the trail but for the most part pretty dry. Getting back to the bikes I was really starting to get into a rhythm running and really dreaded getting back to the bike. New territory for me but Tim is no stranger to this (10X Ironman Hawaii) so I told him to take it easy on me for the ride home. Thank goodness the trail heads down for most of the way home because I really started to feel it.
At the end of the day here are the numbers:
20s to start, 50s to end, dry, clear
mind/body - eager
Hard effort
Pretty impressive eh? Watch out Krupicka and Skaggs here comes FastED! My fastest time over this distance with an average pace of 6:30/mile - I think I can hang with those boys now.... as long as I can use my bike again!
Yep, that's right I said bike! 33 myles worth of bike and 18 myles of running. This is the same adventure Tim and I had set out to do last weekend but got thwarted by thorns. Slimed up the ol tires this time without incident.
We left Tim's house in the pre-dawn light and literally froze our hands off, it was probably around 25 degrees but when going ~17 mph the wind is pret-ty cold. I had all of our belongs, nutrition, and hydration in my Nathan 759 backpack which was the same one I used in Mtn. RATS - very comfy! The bike leg was across Chatfield dam and then Waterton canyon to the start of the CT at Lenny's rest. From there we ran the entire 1st segment of the CT over to the Platte River townsite and back. Man is it beautiful back there! On the way out we did not see a sole on the trail as we ran under the canopy of the pine trees. And although it's beautiful it has a few stout climbs both ways - around 43oo ft of elevation round trip. There was a little bit of snow on the trail but for the most part pretty dry. Getting back to the bikes I was really starting to get into a rhythm running and really dreaded getting back to the bike. New territory for me but Tim is no stranger to this (10X Ironman Hawaii) so I told him to take it easy on me for the ride home. Thank goodness the trail heads down for most of the way home because I really started to feel it.
At the end of the day here are the numbers:
- 1st bike - 16.5 myles 1.26
- 2nd bike - 16.5 myles 1.24
- Total bike - 33 myles 2.45
- 1st run - 9 myles 1.21:38
- 2nd run - 9 myles 1.20:20
- Total run - 18 myles 2.41:58
Friday, November 21, 2008
9 myles - 1.00:54
Lone Tree Loop - noon
mild, high 50s, dry trail
mind/body - just gettin' out the door
medium effort
I intended this to be an easier run but as I got over to the 2.7 mile loop there was a guy ahead of me that looked like he was going at a pretty good clip. The competitor got the better of me as I kept watching him look back and then look at his watch, for some reason I knew he knew it was on. It's always good to do a temp check and I guess that's what this was. He looked the part; slender, short shorts, some race shirt - you know what I mean.
I was getting closer and knew I'd make the catch but was he toying with me? The longer it took me - the harder I pushed. I finally passed on a hill in which he had stopped to play with his IPod - hmmm was he really playing with his IPod or just letting me get in front so he could chase? Well now in front I pushed even harder and never saw the guy again. The games we lonely runners play for entertainment...
I ended up with 2 loops: 17:35/6:30, 17:24/6:24. And this is no flat loop, it's got about 350 ft of elevation gain/loop so I feel pretty good about these times. This is the same loop course that I have done 10 loops to get ready for WTC last year - 10 loops (27 myles) in 3.24:07. Rest assured I'll be back at in February to see if I can beat my ghost...
mild, high 50s, dry trail
mind/body - just gettin' out the door
medium effort
I intended this to be an easier run but as I got over to the 2.7 mile loop there was a guy ahead of me that looked like he was going at a pretty good clip. The competitor got the better of me as I kept watching him look back and then look at his watch, for some reason I knew he knew it was on. It's always good to do a temp check and I guess that's what this was. He looked the part; slender, short shorts, some race shirt - you know what I mean.
I was getting closer and knew I'd make the catch but was he toying with me? The longer it took me - the harder I pushed. I finally passed on a hill in which he had stopped to play with his IPod - hmmm was he really playing with his IPod or just letting me get in front so he could chase? Well now in front I pushed even harder and never saw the guy again. The games we lonely runners play for entertainment...
I ended up with 2 loops: 17:35/6:30, 17:24/6:24. And this is no flat loop, it's got about 350 ft of elevation gain/loop so I feel pretty good about these times. This is the same loop course that I have done 10 loops to get ready for WTC last year - 10 loops (27 myles) in 3.24:07. Rest assured I'll be back at in February to see if I can beat my ghost...
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