Monday AM - super easy five miles as a part of practice.
Tuesday AM - 8.6, some warming up with Syd kid for her workout, some with Greg as we warmed the kids up for their workout at Stonehenge. Strides. Felt better at the end than the start.
Wednesday AM - 20 minute warm up (Syd joined me), strides. 15 minutes at 6:24 pace (was targeting 6:30) then 3 min. recovery, then 8 x 400 at 6:00 pace (so 90s) on 90" rest. Started too fast and came on at 86, back it off to 87 for the next three, then a couple of 86s, an 85 and an 84. Humid but not too hot - all at the middle school track. Long cool down getting over to the team. 12.1 miles.
Thursday AM - 9.1 miles with the team. Explored the new bridge over the railroad at the end of Hoyt Street. Love it.
Friday AM - warming up for a light tempo and out of nowhere - boom right hammie yelled pretty loud and I was done. 5.1 miles. Damn it.
Throughout the day, I tried to baby it, but it was clear that it was pretty heavily strained. It will require a few days off (at least). Not ideal at this time for a variety of reasons. I am certainly not happy about it but I can see it with a bit of a different perspective than I could a couple of decades ago, and even different than a handful of years ago.
I am hopeful that this mends over the next couple of days, and that a few days of rest actually gets me back on track on feeling on top of my training when I get back to it - and just in time for a solid Pikes performance. I have taken bigger periods of time off and done fine, so I can get over the falsehood that if I am not running everyday I am falling apart.
Saturday AM - OFF. First day off I think since February 29. I guess I needed it. While I hoped for a better feeling wheel this AM, I knew it was not gonna magically clear up over night. There were some intentions to run the Fat Ass Ass Race in Fairplay (which is 34 plus miles this year) but I notified folks that is not an option for me (not even the short course).
Biked with the kids at practice.
Sunday - OFF. Headed to Fairplay and worked as a volunteer for the "race." Completely different vibe as the official race was cancelled. Different course, no spectators, and only FOUR runners did the long course. I definitely had a woulda, coulda, should set of thoughts as Bob and Marvin stepped away early and went 31 miles plus with Marvin eeking a win by a tenth.
PS - it drives me crazy when someone loses like that and then someone comes up to them and says "YOU LOST BY A TENTH OF A SECOND." This is usually followed by "WHAT HAPPENED?" Having been on the receiving end of that ... well, I guess it is a test of patience.
Hammy is a bit better but it was certainly not gonna handle 15 miles or 50k.
Screwed week but we will press on.
Sunday, July 26, 2020
Saturday, July 18, 2020
Week ending 19JUL2020
Monday AM - tired, definitely feeling yesterday's effort. Kept it super easy - 6.3 miles with the team. Achilles was fairly hot last night but none too bad this AM.
Monday ending up being a rather unproductive day. I mean, I went through the motions, but I was generally not on par for the game.
I also broke my right pinky toe. I walloped it against the exercise bike accidentally while walking around barefoot.
Tuesday AM - 9.5 miles, strides at the end. Joined up with SB, GW for some work before practice. Slipped on the Hokas to get a bit more protection around that broken toe. Easy and slow.
Wednesday AM - 12.2 miles. 6 x 5' on 2 to 3' active recovery on Ridgeview. Not bad, not great. Got work in, just didn't crush it - the hills were a good kick in the mouth. Jogged over to practice afterwards and did a longish cool down. Legs were fairly toasted post this.
Thursday AM - 9 miles easy.
Friday AM - out of Founders Park in Superior. Met the team over there for a trail run. Headed up over the mesa towards Coalton and back. 8 miles with strides.
Saturday AM - 20 minute warm up over to practice, got the kids going then the preliminary strides. 10 x 150m on 250m rest. 28 low to start and then most 27 low, a few 26s and finished with a 25. Jogged around a bit while JZ finished a workout. 8.3 miles.
Sunday afternoon - paddled at Dillon in the AM, then back down to the Front Range. Headed out of the lot on 93 up into Springbrook, etc. Achilles was lousy and I was worked. 12.5 miles. Some vertical but not as much as I liked or as long as I hoped for.
Fair week. Felt more under the training this week versus on top of it. 1900 miles on the year as of this week over 230 runs (and just through 200th day of the year).
Monday ending up being a rather unproductive day. I mean, I went through the motions, but I was generally not on par for the game.
I also broke my right pinky toe. I walloped it against the exercise bike accidentally while walking around barefoot.
Tuesday AM - 9.5 miles, strides at the end. Joined up with SB, GW for some work before practice. Slipped on the Hokas to get a bit more protection around that broken toe. Easy and slow.
Wednesday AM - 12.2 miles. 6 x 5' on 2 to 3' active recovery on Ridgeview. Not bad, not great. Got work in, just didn't crush it - the hills were a good kick in the mouth. Jogged over to practice afterwards and did a longish cool down. Legs were fairly toasted post this.
Thursday AM - 9 miles easy.
Friday AM - out of Founders Park in Superior. Met the team over there for a trail run. Headed up over the mesa towards Coalton and back. 8 miles with strides.
Saturday AM - 20 minute warm up over to practice, got the kids going then the preliminary strides. 10 x 150m on 250m rest. 28 low to start and then most 27 low, a few 26s and finished with a 25. Jogged around a bit while JZ finished a workout. 8.3 miles.
Sunday afternoon - paddled at Dillon in the AM, then back down to the Front Range. Headed out of the lot on 93 up into Springbrook, etc. Achilles was lousy and I was worked. 12.5 miles. Some vertical but not as much as I liked or as long as I hoped for.
Fair week. Felt more under the training this week versus on top of it. 1900 miles on the year as of this week over 230 runs (and just through 200th day of the year).
Sunday, July 12, 2020
Week ending 12JUL2020
Monday AM - 8.1 miles easy and some strides around practice.
Tuesday AM - 11.5 miles. 10 x 500 on about equal time rest. Was going about 1:46, 1:47 (with the thought that is what 600 v 500 repeats used to be none too long ago). After six I had to high tail it to practice and so did the last four as a 1:50 repeat on the roads, trying to get to the same effort.
Wednesday AM - 10 miles easy. About half of it with the team.
Thursday AM - really tired and the Achilles was irked. 8.5 miles with a pickup and some strides at the end.
Friday AM - 5 mile tempo on the roads. Never felt so great. Effort was there but the pace was lacking today. Ended up averaging about 6:40. 11.5 miles.
Saturday AM - up at Tahosa. 7 miles up the road towards Beaver Res, and then up the Cony Flats 4WD road for a bit.
Sunday evening - back from Tahosa and bit fried. Biked a dozen or so with TZ. Headed over Green via the back route, then down the always redone Bear Canyon.
Fair week - nothing great. 66 miles, a good climb, a fair workout on Friday, a better one on Tuesday, and some time up high (with two nights in a tent too).
Did about an hour an half last week as a Live Stream.
Tuesday AM - 11.5 miles. 10 x 500 on about equal time rest. Was going about 1:46, 1:47 (with the thought that is what 600 v 500 repeats used to be none too long ago). After six I had to high tail it to practice and so did the last four as a 1:50 repeat on the roads, trying to get to the same effort.
Wednesday AM - 10 miles easy. About half of it with the team.
Thursday AM - really tired and the Achilles was irked. 8.5 miles with a pickup and some strides at the end.
Friday AM - 5 mile tempo on the roads. Never felt so great. Effort was there but the pace was lacking today. Ended up averaging about 6:40. 11.5 miles.
Saturday AM - up at Tahosa. 7 miles up the road towards Beaver Res, and then up the Cony Flats 4WD road for a bit.
Sunday evening - back from Tahosa and bit fried. Biked a dozen or so with TZ. Headed over Green via the back route, then down the always redone Bear Canyon.
Fair week - nothing great. 66 miles, a good climb, a fair workout on Friday, a better one on Tuesday, and some time up high (with two nights in a tent too).
Did about an hour an half last week as a Live Stream.
Really diggin' Soul's Core Revival this week. Loved the original back in the 90s, and enjoying reconnecting with it now.
Sunday, July 5, 2020
Week ending 05JUL2020
Monday AM - some jogging with GW before practice and then practice. 8 miles easy total.
Tuesday AM - 9 miles, with strides and a bit of a pick up at the end. Joined SB and GW for the second half.
June ends with 267.3 miles, 37.55 hours, 18,500 feet. On the year sitting at 1,722.7 miles, 233.87 hours and 78,800 feet. 221 runs on the year (so an average run is about 7.8 miles), averaging 66+ miles / 9 hours a week. 2 days off on the year. Still no change on travel since March of course.
Wednesday AM - short hills on Eagle Hill W-20:00 warm-up, 4x100 strides and then 2 sets of 6x:45 up-and-overs. Up for 30, down for 15. Jog back recovery, and 2:30 between sets Float up and run down hard. It was good. I managed the float about right and then punched the gas over the top. Did practice post and ended up with 10.7 on the day.
Thursday AM - easy seven miles, some with the team. Achilles is still pissed on the lawn mower foot but it has been that way for about six months now.
Friday AM - on short sleep (band work last night) got out for "cruise intervals" on the track before practice. 8 x kilo on 200m rest, starting at 3:53 for the first couple and then ~3:51 for the next three, 3:49, 3:47, 3:43. Good workout with effort slowly building over it. Ended up with about 12.5 miles all told.
Saturday AM - a couple of hours in the hills and a couple thousand ish of vertical.
Sunday AM - 90 minutes in the hills.
Good week - 60 plus miles, 6k plus vertical feet, and 2 solid workouts. Achilles may be a bit of an issue but tending to it as necessary.
Tuesday AM - 9 miles, with strides and a bit of a pick up at the end. Joined SB and GW for the second half.
June ends with 267.3 miles, 37.55 hours, 18,500 feet. On the year sitting at 1,722.7 miles, 233.87 hours and 78,800 feet. 221 runs on the year (so an average run is about 7.8 miles), averaging 66+ miles / 9 hours a week. 2 days off on the year. Still no change on travel since March of course.
Wednesday AM - short hills on Eagle Hill W-20:00 warm-up, 4x100 strides and then 2 sets of 6x:45 up-and-overs. Up for 30, down for 15. Jog back recovery, and 2:30 between sets Float up and run down hard. It was good. I managed the float about right and then punched the gas over the top. Did practice post and ended up with 10.7 on the day.
Thursday AM - easy seven miles, some with the team. Achilles is still pissed on the lawn mower foot but it has been that way for about six months now.
Friday AM - on short sleep (band work last night) got out for "cruise intervals" on the track before practice. 8 x kilo on 200m rest, starting at 3:53 for the first couple and then ~3:51 for the next three, 3:49, 3:47, 3:43. Good workout with effort slowly building over it. Ended up with about 12.5 miles all told.
Saturday AM - a couple of hours in the hills and a couple thousand ish of vertical.
Sunday AM - 90 minutes in the hills.
Good week - 60 plus miles, 6k plus vertical feet, and 2 solid workouts. Achilles may be a bit of an issue but tending to it as necessary.
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