Monday AM - week 2 of practice has started ... I did 30 minutes with GW prior and then another 30 as the kids rolled out. Easy easy. Felt pretty good though. Achilles is a bit of a whiner but I get over it.
Tuesday AM - 1/2 an hour with GW and SB. She had some fartlek in there but I floated back on the ups. Easy day for me. Another half an hour with the team as they started and then some strides. 8 miles.
Wednesday AM - 10 by 1 minute on Eagle Hill. Was certainly in the box for the last 3. Ran over to the school afterwards to get practice rolling. 10.3 miles.
Thursday AM - easy 8 with SB, GW.
Friday AM - easy 5 with SB, GW for part of it. Strides.
Saturday AM - warm up then four miles at 6:30, 6:27, 6:26, 6:27. Never felt great - sort of one of those runs that felt like 15-20 seconds faster than it actually was. But got it done. Finished with four 200s, 38-40. Longish warm down as a part of practice. 11.6 miles.
Sunday afternoon - paddled up at Horsetooth with TZ in the AM. Late in the afternoon I made it over to Green and went up the front. Most of it was a hike. Came back down via Greenman, cut over to Flagstaff and then came back via Crown Rock. 7.3 miles. Saw a flock of wild turkeys. So wonderfully quiet up in the OSMP when you go at the right time.
A slightly shorter week on whole but fair quality.
Monday, June 29, 2020
Sunday, June 21, 2020
Week ending 21JUN2020
Monday AM - first day of practice. Limited size groups, face masks, screening questions and temperature taking. Fun stuff. Easy easy ... 6.1 miles.
Tuesday AM - jogged over to high school and ran with Braun on her warm up. Continued jog with Greg and AG as the kids headed out. Strides at the end. 9.1 miles.
Wednesday AM - 50 second repeats on Eagle Hill. Maybe a C+ or a B-. Meh. Got it done but never felt on it. Jogged over to HS after to run with the team. 11.4 miles.
Thursday AM - 8.2 miles, made up of jogging over to the school, getting in some with Braun, Parker and Greg before practice, some with the squad, and then a jog home. Easy.
Friday AM - cooler morning with some raining spitting at the start. Met up with Greg and Syd and agreed to run with Braun on her tempo for 15 minutes. Then jumped into practice. 8.5 miles.
Got word Friday morning that the Pikes Peak Marathon was gonna happen with some modifications (wave starts, no awards assembly post, etc). Time to get a bit more aggressive with the hills and the altitude.
Saturday AM - JZ and I took a jaunt up to Mosquito Pass and then pushed on to Kuss Peak. 7.3 miles with over 2k of climbing - just some exposure to 11.5 to 13.5k of altitude.
Sunday - another run up at altitude (10.2-10.5k). 10.5 miles, with about 1100 feet - so a bit more of proper running (v. the slog/hike yesterday). First four with JZ.
Good week on whole - 60 plus miles, 6k feet of climbing, with most of it coming on the weekend. Gonna need to shift a bit more to hills and altitude while also trying to keep in touch with the basics now that Pikes Marathon is a go (until it is not a go, right?).
Tuesday AM - jogged over to high school and ran with Braun on her warm up. Continued jog with Greg and AG as the kids headed out. Strides at the end. 9.1 miles.
Wednesday AM - 50 second repeats on Eagle Hill. Maybe a C+ or a B-. Meh. Got it done but never felt on it. Jogged over to HS after to run with the team. 11.4 miles.
Thursday AM - 8.2 miles, made up of jogging over to the school, getting in some with Braun, Parker and Greg before practice, some with the squad, and then a jog home. Easy.
Friday AM - cooler morning with some raining spitting at the start. Met up with Greg and Syd and agreed to run with Braun on her tempo for 15 minutes. Then jumped into practice. 8.5 miles.
Got word Friday morning that the Pikes Peak Marathon was gonna happen with some modifications (wave starts, no awards assembly post, etc). Time to get a bit more aggressive with the hills and the altitude.
Saturday AM - JZ and I took a jaunt up to Mosquito Pass and then pushed on to Kuss Peak. 7.3 miles with over 2k of climbing - just some exposure to 11.5 to 13.5k of altitude.
Sunday - another run up at altitude (10.2-10.5k). 10.5 miles, with about 1100 feet - so a bit more of proper running (v. the slog/hike yesterday). First four with JZ.
Good week on whole - 60 plus miles, 6k feet of climbing, with most of it coming on the weekend. Gonna need to shift a bit more to hills and altitude while also trying to keep in touch with the basics now that Pikes Marathon is a go (until it is not a go, right?).
Sunday, June 14, 2020
Week ending 14JUN2020
Monday AM - tired. With GW. 7.5 over an hour easy.
Afternoon ditchin ... 3 miles super easy.
Tuesday AM - 6 miles with strides, easy with GW. Raining which was nice.
Wednesday AM - Eagle Hill. This time 35" up at a 7 effort (mark the spot on rep 1 to have a reference), jog down, turn around 20" up at a 8-9 effort, jog down, take 30" and repeat. Six reps. Started at the trash can. Was moving up pretty well on these - doing the 35"s at 5:40 to start and carving those down to near 5' flat pace. The 20"s were probably a bit rich but I was having fun. Those started at 5' pace and got down to 4:40. 6.5 miles all told. GW in it the whole time.
Afternoon ditchin ... 3.9 miles.
Thursday AM - Ridgeview LaAmora loop with GW and SB. Added on a bit afterwards. 7.7 miles easy.
Friday PM - nicely warm (upper 80s). 8.2 miles. Strides at the end.
Saturday AM - 8 x 1/2 mile (or whatever Stonehenge loop is). 2:55. 2:51, 2:53, 2:53, 2:53, 2:54, 2:55, 2:53. Definitely was working that up hill half on the last couple. Rest was 2:30 to 3. 10 miles. Glad to get it done early before the heat cranked up. Braun was out there doing a different workout and having the company helped. Coyotes all around on this one.
Sunday afternoon - 13 miles in Dillon and Frisco along the bike path. Went up there to get in some kayaking in. I was a bit tired but I was moving well for 9k feet (averaging sub 7:50s).
Fun week. Still trying to play the basic fitness cards across the board thinking PPM could happen.
This week's Friday night live stream. Work to do.
Afternoon ditchin ... 3 miles super easy.
Tuesday AM - 6 miles with strides, easy with GW. Raining which was nice.
Wednesday AM - Eagle Hill. This time 35" up at a 7 effort (mark the spot on rep 1 to have a reference), jog down, turn around 20" up at a 8-9 effort, jog down, take 30" and repeat. Six reps. Started at the trash can. Was moving up pretty well on these - doing the 35"s at 5:40 to start and carving those down to near 5' flat pace. The 20"s were probably a bit rich but I was having fun. Those started at 5' pace and got down to 4:40. 6.5 miles all told. GW in it the whole time.
Afternoon ditchin ... 3.9 miles.
Thursday AM - Ridgeview LaAmora loop with GW and SB. Added on a bit afterwards. 7.7 miles easy.
Friday PM - nicely warm (upper 80s). 8.2 miles. Strides at the end.
Saturday AM - 8 x 1/2 mile (or whatever Stonehenge loop is). 2:55. 2:51, 2:53, 2:53, 2:53, 2:54, 2:55, 2:53. Definitely was working that up hill half on the last couple. Rest was 2:30 to 3. 10 miles. Glad to get it done early before the heat cranked up. Braun was out there doing a different workout and having the company helped. Coyotes all around on this one.
Sunday afternoon - 13 miles in Dillon and Frisco along the bike path. Went up there to get in some kayaking in. I was a bit tired but I was moving well for 9k feet (averaging sub 7:50s).
Fun week. Still trying to play the basic fitness cards across the board thinking PPM could happen.
This week's Friday night live stream. Work to do.
Sunday, June 7, 2020
Week ending 07JUN2020
Monday - already could feel the heat starting to build a bit at 7:30. 5.7 very easy with G and IW. Strides
Tuesday AM - with GW and SB (she had her own workout). I did Eagle Hill again, same as last week but this time on the stretch from the bottom pipe to the top. Coincidentally, this is almost a quarter mile exactly, and about a 100 meters longer than from the trash can to the top. The additional section actually adds on a little downhill at the start to roll it, and then some additional uphill, Seven reps, hitting 86.x to 90.x - which is about the same pace as last week, and I guess around six minute pace going up hill. It was typical - a bit of work for the last 15 seconds on the first and more like the last minute towards the end. 7.5 miles. Glad to beat the heat again.
Wednesday AM - 8.5 miles easy. Ran into NE and jogged with him a bit.
PM - ditchin', 3.7 miles. Warm but sort of like saying cold in January.
Thursday mid day - legs felt horrible. Started run as a front blew in and so I was fighting the wind for a bit. Never felt great but managed 7.5 with strides.
Friday - had intentions of doing 5 x mile at Stonehenge (so two laps on that is a mile) but knew I had enough after 4 today. I was working even after the first. Really - just no legs today. 6:07, 6:14 (starting at the bottom) , 6:12, 6:08. GW popped in with me for a few sections. Obviously a bit tougher than the track. Was glad to get it done in the AM, and to beat the heat. 10 miles. Tough one today.
Saturday - not too bad for wear. EZ 7.3 on the Ridgeview Commons loop.
Sunday AM - 12.3 over at the Rocky Flats NWR with GW and SB. Started super slow (near nine minute pace) but eventually warmed up and ended up averaging about 8:06 pace for the run.
Another week in the books. Not a great week - sort of felt a bit tired all week, so it might be time to shift some things up. Life is gonna do that anyway as we are kicking around traveling to work again and opening things up for XC coaching.
Still no word on PPM, but I am wondering what the heck it would be anyway if they had it.
Music has been a bit on a back burner. I forced myself into doing a stream on Friday night. Need to get back on the horse a bit as the lack of regular practice is showing.
Tuesday AM - with GW and SB (she had her own workout). I did Eagle Hill again, same as last week but this time on the stretch from the bottom pipe to the top. Coincidentally, this is almost a quarter mile exactly, and about a 100 meters longer than from the trash can to the top. The additional section actually adds on a little downhill at the start to roll it, and then some additional uphill, Seven reps, hitting 86.x to 90.x - which is about the same pace as last week, and I guess around six minute pace going up hill. It was typical - a bit of work for the last 15 seconds on the first and more like the last minute towards the end. 7.5 miles. Glad to beat the heat again.
Wednesday AM - 8.5 miles easy. Ran into NE and jogged with him a bit.
PM - ditchin', 3.7 miles. Warm but sort of like saying cold in January.
Thursday mid day - legs felt horrible. Started run as a front blew in and so I was fighting the wind for a bit. Never felt great but managed 7.5 with strides.
Friday - had intentions of doing 5 x mile at Stonehenge (so two laps on that is a mile) but knew I had enough after 4 today. I was working even after the first. Really - just no legs today. 6:07, 6:14 (starting at the bottom) , 6:12, 6:08. GW popped in with me for a few sections. Obviously a bit tougher than the track. Was glad to get it done in the AM, and to beat the heat. 10 miles. Tough one today.
Saturday - not too bad for wear. EZ 7.3 on the Ridgeview Commons loop.
Sunday AM - 12.3 over at the Rocky Flats NWR with GW and SB. Started super slow (near nine minute pace) but eventually warmed up and ended up averaging about 8:06 pace for the run.
Another week in the books. Not a great week - sort of felt a bit tired all week, so it might be time to shift some things up. Life is gonna do that anyway as we are kicking around traveling to work again and opening things up for XC coaching.
Still no word on PPM, but I am wondering what the heck it would be anyway if they had it.
Music has been a bit on a back burner. I forced myself into doing a stream on Friday night. Need to get back on the horse a bit as the lack of regular practice is showing.
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