Monday, November 30, 2009

Wash Park 7

Ran the Wash Park 7 Mile route today with the group. It was a nice sunny day, 60 degrees at the Colfax Bank Clock on the way back. Shorts and Short Sleeve Shirt.

Big group today. 10 of us. We split up at the Congress Route Junction (7th and Franklin). Bob, Andre, Jeff, Tom, Craig M and myself went to wash park.

Bob and Andre set a pretty brisk pace. I messed up my Garmin a couple of times, but pace wise we were running 7 - 7:30 quite a bit and dipped below 7 on the home stretch. A good push for an easy day.

Knee is still nagging me, but it felt better once I got running. I think sitting at my desk is the worst for it. I'm going to run on it, at least while the weather is nice. Discouraging coming off an easy week last week, with 3 full days rest and still not 100%.

On the bright side, I weighed in at the Y today and I survived the 4 day thanksgiving weekend fest without gaining any weight despite not running 3 of the 4 days. That was a pleasant suprise on a back to the real world monday.

7 Miles 54 Minutes.

Sunday, November 29, 2009

3 Days, no Running

I took the last 3 days off, after the turkey trot race. My Right Knee was sore and I think the only way to recover is to rest it. So even though the weather here was great for running and I had a long weekend from work, I refrained from running. Just dog walks , icing and stretching. Did some stuff around the house, worked on computers (Brittany's) and watched some Movies with Zach. Zach ran and is staying on his schedule.

Feels better today, can still feel that MCL though. Hope to get back on schedule tomorrow...

Friday, November 27, 2009

Turkey Trot 2009

Ran the 4 mile Denver Turkey Trot today. 26:14. About 50 seconds slower than last year.

It was a great day for it. Probably the best ever. Temperatures in the 50's then up to 60 after the race. Blue Skies. Tons of people, very festive.

Zach and I left at 8:30, picked up Tanner and got there about 9:00. Got our race stuff and then waited for Gina, Brittany, Lisa and Greg to arrive with the Dogs. When they got there we walked around a bit and took this pre race photo, below...

2009 Turkey Trot Pre-Race Photo
Greg, Gina, Zach, Tanner, Lisa, Dennis, Brittany
Rosy, Hercules, Foster, Levi and Lucy

We separated, I jogged to the porta-pottis at the finish becasue the lines at the start were huge and wrapped around the parking lot. As I jogged my knee was hurting, I was thinking it needs to loosen up and get some blood flowing so I can race.

It warmed up quick so I ran back to the car and changed into a tank top, shorts and ditched my gloves. A turkey trot in Denver in a tank top. Yes! I got in line near the start of the race and looked around for any friends. I saw Craig and Tom and Craig's son Ben. They pointed out Zach and Tanner to me who were on the other about the same row we waved. Then Lisa and Lauren Mills came up and we chatted and I introduced them. Lisa said Bill was at the very start and was going fast. Saw Bob Basse there too, a few rows ahead of me.

The race started and it took about a quarter mile to weave through and get into a good pace. I can't remember the last time I bumped into so many runners at the start. Just about the time I got on pace around 6:30. I passed by Zach and he said Hey Dad. I was wondering if he was going to push and stay with me and out kick me at the end. As it turned out, he met up with Tanner and took it up tempo but not hard. 29:13. So I guess I'm still king of the house for now.

I got into an OK pace, but not as fast as I wanted. I had my Garmin and really wanted to be in the 6:15 range to be under 25:00 for the race. But I just could not push it there today. No excuses, my legs were tight (from Yoga I think, no more Yoga before a race), my knee felt fine. I could see Bob Basse ahead of me pretty much the whole way. Always about 100 meters/ 20 seconds ahead. At times he would get farther ahead and I'd close the gap. Mile 1 was about right 6:13 pace, Mile 2 was slow, 6:44. Missed the Mile 3 marker, but the last 2 miles were 6:34 average, which was my average pace for the race.

It was good I had Lisa, Craig, Tom and Zach behind me and Bob in front. Kept me focused and prevented me from dropping into an easy pace. I finished ok, not as strong as I should have. I was breathing pretty hard at the finish as was a lady next to me. I tried to get Bob's attention, he finsihed about 25 seconds ahead of me, but he was headed back on course to run with his daughters I think. Bob finished 1 second behind Bill Mills, but I don't think they know each other. So I grabbed a water and turned around to see who would finish behind me.

Lisa and Lauren were about a minute behind me, was talking to them when I saw the rest of the group. Followed by Zach and Tanner. They had finsihed together holding hands for a joke. I told them it wouldn't be so funny if they made the front page of the paper like that.

Here's a web post of how our prostates group did this year.

Pickled Prostates Results

After the race, we chatted a bit, then hit the Schwag lines and got separated. I told everyone I'd meet them at the beer garden so after I got a bag full of goodies, some drinks and some food. I headed over, where it was empty and there were tables of Michelob Ultra waiting. It was a nice big area with sun, at one end you could see the race course as it came down Franklin and then up the park road next to the garden. I tried to find Gina, Brittany and the pack, but couldn't spot them. I walked around and found Tom, we chatted, then he had to go.

The Beer Garden was filling up quick and lines were forming. I got to the edge and spotted everyone in the park with the dogs. They came over and talked on the other side of the little barrier fence, the dogs (5 of them) attracted lots of attention and comments. I'd have to say Herculese gets the most attention, he is so big and soft and gentle. Eventually Lisa and Greg and Rosy the dog, came into the beer garden and had a beer with me. By the time they got in, got in line for a beer and made there way over to where I was, it was about time to go. Gina was ready to get home and finish cooking. It was approaching 11:30. So we finished our beers, jumped the fence with Rosy and walked back to the cars. Got home about 12:15.

Garmin Watch Data for Race

Fun Day. I love thanksgiving and I love Running. So Turkey Trot is one of my Faves, no matter what. Good Friends and Good fun.

2009 Turkey Trot Results

Wednesday, November 25, 2009

Yoga Cross Train Rest

Rested for the race tomorrow. Went to the Y and cross trained on a bike and rowed a few minutes in each. Both of them irritated my knee somewhat, but warmed it up for Yoga. Yoga was good, had a substitute though, Terry.

Turkey Trot tomorrow, last years time was 25:27 a PR, but my goal was and is sub 25.

Will I make it this year? Will Zach beat me for the first time in a race?

Tune in tomorrow...

Tuesday, November 24, 2009

Cherry Creek Bike Path 6 Miles

Ran the Cherry creek bike path at lunch.
Knee was better today, felt better after running too. Weird

Nice day, a little cool.

Jay, Dave, Scott and Alicia ran with me.

6 Miles 49:59

Garmin Watch Data

Monday, November 23, 2009

Take a Knee, do some Yoga

I did Yoga today instead of my usual Monday run with the group, which usually helps me through a Monday.

I ran hard this weekend and did almost 20 miles.
I woke up this morning and my Right Knee, the one I tweaked a couple of times running on the snow and ice, was hurting and sore.
I drove to work and it was so stiff and sore I limped getting out of the car.
Then sitting at my desk and at a staff meeting it got worse and worse.

So I went to an 11:30 yoga class. Susan's Yoga for Athletes. I backed off some of the leg poses where I thought it stressed my knee. Overall after yoga and walking back it felt good.

Not sure what me schedule is for this week. This knee thing keeps nagging me and rest helps a lot. I have the Turkey Trot race on Thursday, that's the only definate.

I looked it up online and I think its a Grade 1 MCL strain

Or a Medial Miniscus strain

There's some cool video links to test it out. The Midiscus one looks painful.

Both of them say to RICE it and not train. I've been RICEing when it bugs me, but the not train is what gets me every time.

Gotta Run..

Sunday, November 22, 2009

Sloan's Lake - Downtown and Back 7.5 Miles

Zach and I met Matt at Sloan's lake this morning to join him on part of his last Long Run before the Tucson Marathon. I had Zach scheduled for a 7 mile long run today and Matt was running later in the morning, so it worked out. We drove out to Sloan's lake, stopped to buy a G2 orange Gatorade for Matt and got there around 11. Lots of runners on the lake. We parked by the north bathrooms and waited for Matt. My right knee (the tweaker) was sore from yesterday's 11 mile uphill and downhill run. Zach had lost some conditioning since Cross Country, so i decided rather than run back to Matt's house and have him drive us back we would run 3.5 miles and turn around and run back.

We got there early and saw Matt on his first lap, he said he was going too fast but felt good. There were a lot of runners on the lake, but I'd have to say he was the fastest by far, he looked great 13 miles into a 20 miler.
It was 2.5 miles around the lake, so we were ready when he came by again. He filled his water bottle with the Gatorade I brought.

Zach and I ran 3.75 miles with Matt at his pace which was pretty fast. 7:15 on the flat parts. We went along Sloan's lake then through the neighborhood down to By REI, Confluence Park and then up the Bike Path to Stout, where we turned around. He was getting faster, 6:49 as we headed up hill on the bike path, so I was glad to turn around and slow down a bit on the way back. Pretty sure Zach was too.

Matt said he was going to "Pick it up" the last 3 miles.
It's uphill on the way back. As we got near Federal, there was a lot of Bronco game tailgating, traffic and crowds, but kinda cool to run through that atmosphere. Zach really liked the route, different from the usual runs. We ended up averaging an 8:03 pace

7.5 Miles 1:00:34

Garmin Data for Run

Saturday, November 21, 2009

Idaho Springs to Downieville and Back - 11 Miles

Ran from Idaho Springs UP to Downieville and then back down to Idaho Springs.

Jill wanted to run 15 today downhill to prepare for her Tucson Marathon in 3 weeks. I dropped her off at Silverplume and then drove down to Idaho Springs, parked at Beau Jeaus (Pizza) and ran from there. It's about 700 feet elevation gain. over 6 Miles.

The frontage road was icy in the shady spots and there was a head wind going uphill. But it was runnable, didn't see any other runners though.

I was almost to the Conoco at Downieville, where I was to take a break and meet Jill for the trip down, but she had already stopped and was headed back down. I had plenty of water and was at 5.75 miles so I turned around and we ran down together at her pace.

She had a good pace going, it felt good to be going downhill on the sunny side of the road and with the wind to my back.

Jill really picked it up the last mile, it was a great pace and she was running strong. I think she is going to do well in Tucson.

11 Miles 1:37:45
Garmin Watch Data for Run

Thursday, November 19, 2009

Middle 3

Ran the Middle 3 Today... 18:33. My goal was 18:30. Missed by a few seconds. Was on pace for 18:30 but waited too long to kick at the end.

Good group today. 6 Middle 3 runners

Matt, Dennis, Chipman, Craig/Tom and Tim the new guy who didn't know what we were doing, now he knows.

Alicia and Craig C ran easy to the Park and back.
Jay tapered for the Saturday Brighton Turkey Trot.

It was fun to watch Craig and Tom sprint at the end trying to finish ahead of the other, just like the old days (or last summer). I'll call it a draw but give Craig the first mention due to seniority.

Great day for it, temps in the upper 40's with sun. Had to run on the road cause the trail had ice and mud. I felt good, had a couple of traffic stops that helped. Thought I was running slow compared to Matt who pulled away from me and kept putting distance between us. Turns out he was running fast, real fast...

Congrats to Matt (pictured above), he did 17:06 today at the Middle 3. Taking 30 seconds off his PR. He is in peak shape being just over 3 weeks from his Tuscon Marathon. I plan on joining him for part of his last long run on Sunday.

Garmin Watch Data from the Middle 3

Tuesday, November 17, 2009

Cherry Creek Bike Path 6

Ran the Cherry Creek bike path at lunch today. 6 Miles. Only person to show up today was Caprera, where was everyone?. We ran pretty slow and easy. A lot of snow melted and it was around 50 with sun. Back to short sleeves.

My tweaked knee was OK, I could run easy on it no problem. Sitting at work makes it stiff and sore. Hoping a rest day will help. That and some Ice. I'm not even training yet and I'm already icing stuff.

6 Miles 50:30

Monday, November 16, 2009

Wash Park 7

Ran the Wash Park 7 mile route with the group at lunch today. Felt good to get out and run after another weekend snow storm. No running for me this weekend. Decided to rest the legs and knees, would not have gotten any quality on Sunday with the snow, about 6 inches on the roads and sidewalk.

Sun was out today, but there were some slick spots and some puddles as it started to melt. Very cold in the morning, around 32 when we started running at noon. I wore shorts, gloves and 2 shirts (1 short, 1 long sleeve). I was comfortable once we were running, especially in the sun.

Good group today. Jeff, Craig, Bob and I went to Wash Park and back at a good pace. The other guys (Matt, Tom and Andre) ran Cheesman. We ran on the path street, sidewalk, whatever to find good footing. On the way back at Cheesman I planted my right foot on a snow bank to avoid a puddle and went through the snow to a puddle below. Tweaked that right knee again, the one I rested and was feeling better today... It's OK but will probably nag me for another week or so.

7 Miles 52:41

Zach's Cross Country banquet was tonight, it was fun. He did a video for the team and there were about 50 kids there from the team. They talked about each one, with a picture. Manley gave a mention to the Pickled Prostates when Zach was up there. They said they saw Zach out running after the season, because he's training for Phoenix Half. Manley gave all the kids the book "Born to Run", which I am currently reading.

Friday, November 13, 2009

City Park - Duck Pond - 5

Ran the Friday Duck Pond run today with the guys. Craig M and Tim (new guy) ran with me. Matt joined us at the duck pond after leaving the Y late.

Temp in the 40's with clouds, not too bad. Weather is supposed to change for the weekend though. Planning to do a trail run with some of the group on Sunday if the weather is ok.

Garmin Watch Data

5 Miles 41 Minutes

Thursday, November 12, 2009

Middle 3

Ran the middle 3 today, 18:53. A few seconds slower than last week, but I'm OK with it. I think the track work this week was counter productive for a good middle 3 time this week. Plus it was hot again 75 with sun. Tom and Jay ran it with me, we all took off our shirts. They did good.

We ran back easy, then picked it up at the end. I really picked it up the last quarter, trying to get in 4 mile race shape for the Turkey Trot.

Funny, I looked at my 2008 log and I ran the same exact middle 3 time a year ago this went. I was training for the Dallas White Rock Marathon also. Then I did 25:27 in the Turkey Trot, would like to go under 25 this year. I plan to push the middle 3 really hard next week and no track work, we will see.

Garmin Watch Data for the Middle 3

7 Miles 51 Minutes (3 at temp 18:53)

Tuesday, November 10, 2009

Manual HS Track

Went to the Manual HS Track today with the group. I wanted to do 5-6 miles normal pace, but we had a big group (*) and about half wanted to go to the track. Jay pushed us over the edge so we went. I was just going to run easy around the track, but ended up doing 2X400 (74-78) and 1 800 @ 2:59. I didn't have my track watch, had my Garmin and it wasn't set up for intervals, so I had no idea how fast I was doing them other than mile pace which isn't very good for shorter intervals.

I didn't want to do 2 speed workouts yet, but at least it was a short one, so should be good for middle 3 with a rest day tomorrow. My knee thing came back this morning, feels like it's a bit hyper extended and swollen. It's worse when I'm sitting at my desk with my legs bent and get up to walk around.

It turned out to be a nice day and a good workout with a good group.
On the way back, I mentioned something about a book I'm reading "Born to Run", turns out half the group was either reading it, or had just finished it. Scott was in Leadville, during one of the races talked about in the book.

6 Miles with 1 mile of Speed work

Garmin Watch Data for Workout (stopped my Garmin about 1.2 miles short of the Y).

Monday, November 9, 2009

Wash Park 7

Ran the Wash Park 7 today with the group at lunch.
Started with a good group (7 runners), but it was only Tom, Bob and myself that did the 7 miles out and back.
We ran an easy pace with the group to Cheesman, then pretty easy to the turn around, then picked it up a bit on the way back. The last mile was at about a 7 minute pace. It was impressive to watch Bob run ON the curb at that pace. On the way out, he took a little spill on the street, he was OK though.

Nice day in the 50's, mostly sunny.

I had something weird in my right knee this morning, walking around at work. Felt like it was twisted a bit. I thought about taking the day off, but felt like running otherwise, so I ran and it worked itself out. Sometimes it's good to run to get the kinks out.

7 Miles 53 Minutes

Sunday, November 8, 2009

Waterton Canyon 12.5

Ran Waterton Canyon this morning from the Parking Lot up to the Dam and back. 12.5 miles on my Garmin. Left at 9. Took 1:48:10. 55 Out and 52 Back.

Alicia and I ran it. It was a bit chilly at the start, with clouds (40 degrees). Once we got in the canyon, there was a head wind, not real strong, but enough to notice. The canyon caused a wind tunnel effect in some spots. I had a long sleeve shirt over a short sleeve and gloves with shorts. We stopped a couple of times for gu or equitpment adjustment or to use the porta potti.

Got into a good pace on the way back, the sun came out, downhill, it was fun. Saw some Big Horn sheep. Picked it up the last mile back to the parking lot.

Lots of runners out today, some bikers and hikers, but lots of runners. We ran an easy pace. Alicia saw some of her triathlon competitors, 3 ladys who were running fast ahead of us then on the way back.

Here's my Gramin data but it lost signal a few times and probably gave me too much mileage looking at the data on the map.

Friday, November 6, 2009

Duck Pond 5

Ran the city park duck pond route today with the group. Nice day, in the 70's again. So nice Jay and I both took off our shirts to get some November sun.

Craig M, Andre, Jay, George and Tom ran today.
Craig and Jay were late so they met us on the other side of the pond.

Andre pulled up with a calf problem. He had one the other day too, but different calf. He walked back after a mile and a half. He thinks it's dehydration from malaria medication he was taking when he went to Peru and the Amazon.

Easy run, I was ready for an easy day after the middle 3 yesterday.

I signed Zach and I up for the Phoenix Half Marathon January 17th, 2010. 10 weeks away.

5 Miles 43 minutes

Middle 3

Ran the Middle 3 today, our 7 mile run with a 3 mile tempo run in the middle. 18:46.

It was 7 weeks since my last middle 3, going back to September 17th, the week after the relay.
I lost about 30 seconds off where I was then, my best for the year is 17:57 in June and I have not been over 19 all year, so pretty consistent despite my injuries this year. 15 Middle 3's this year so far.

I did feel it though, my lungs were burning and I didn't have that race focus. I got 3 traffic stops which I needed.

It was a warm day, near 70. Craig C, Alicia and I ran the middle 3. Nobody else ran, although we saw Tom, Jay and Scott coming back from an early middle 3.

Alicia ran her first middle 3 today. She did great. Congratulations Alicia!

We ran back easy. It felt good to run a middle 3 after the marathon recovery period. I plan to do them until the turkey trot to get some speed back.

My Garmin was dead, so no Garmin data. My splits ranged from 2:55 to 3:14

7 Miles 50:46.

Wednesday, November 4, 2009

Dog Day Afternoon - Cheesman 5 Miles

Had another busy day at work, but the weather was so nice, I had to squeeze in a run. That and Gina and her sister Lisa were going to be at Cheesman Park at lunch for their weekly dog walk and I wanted to drop by and say hi. I had a 1:00 meeting and I barely got to the Y and changed out by 12. So the plan was a quick Cheesman 4 and hit the showers, change and back
to work by 1.
Good group at the Y today. Matt, Craig M, Dave C, Andre, George, Chipman and myself = 7.

I told Gina we might see her around 12:10 as we came running through from the northeast corner of the park on the path. Didn't see them for a while and thought maybe I'd miss them, but just after the porta potti there they were with the 5 dogs. I asked the guys if they wanted to meet my wife and the dogs and they said sure, so we stopped and I introduced
them and the dogs real quick.

I'd say Hercules made the biggest impression (Surprise). Lucy attracted Matt's
attention, he always wanted a Brittany and we talked about her when we got her. Lucy looked like she wanted to run, so I told Gina I'd take Lucy for a lap with the group and meet her back at the Northeast Corner of the park.

So I ran off with Lucy, pink leash in hand. She was trotting with the group, like it was normal. The guys made a few jokes and then we split at the usual corner. George, Chipman and myself went around the park with Lucy, the other guys did the bike path.
When I got to the end of the park at the meeting point Gina wasn't there and the clock was ticking on my meeting. George headed back to the Y and Chipman and I started another lap. He actually offered to take the dog and find them so I could get back, nice guy, but I couldn't do that.

I ran back to where they were before and they weren't there. Then I split with Chipman and headed through the middle of the park looking for them all around. 2 Ladies and 4 dogs are easy to spot (usually). I was starting to worry I might be in the park all afternoon looking for them, while my boss was at work fuming because I missed the 1:00 meeting.

I had never run on the middle grassy part, where the cemetery used to be. But you can see most of the park from there. I worked my way back to the original meeting corner and there they were. I handed off Lucy and looked at my watch. 20 minutes and it was a 10 minute run back to the Y.

They asked me to take a quick picture which I did and then I ran back
to the Y in 8 minutes, showered and made it to my 1:00 right on time.


Herculese, Lucy, Gina, Levi, Rosy, Lisa and Foster

At Cheesman Park

Tuesday, November 3, 2009

Cherry Creek Bike Path - 6

Ran the cherry creek bike path today at lunch. 6 Miles, great day, temps in the 60's and sun. Ran in shorts and a tank top. What a difference a week makes.

Good group today, Jay, Craig C, Alicia, Tom, Scott and Me. Everyone split off, Craig, Alicia and I went down the bike path for 6. It was nice, a bit crowded with bikes and walkers.
One lady (rather large) yelled at Craig for not getting over when she said on your left and passed on a bike. Craig and Alicia yelled back. Funny

We saw Digger (the Rockies Mascot) on the way up the hill from the Y, as he was headed down. He pretended to run and then cowered in fear as we ran by, I gave him a high 5. That was a first.

Busy week at work this week. Lot of stuff going on, CEO, CTO and a VP in town for meetings. I could not get away yesterday and barely got out today (in fact I was late for a 1:00 meeting coming back from the Y). But it was good to get away and clear my head with a run and enjoy the day.

Hopefully I can get away over the next couple of days for at least a short run, since the weather is so nice.
6 Miles 49 minutes

Sunday, November 1, 2009

Cherry Creek Park - 10 Mile out and Back

Ran a 10 mile out and back from my house to Cherry Creek State Park near the lake.

Got up to 60 today and sunny so 95% of the snow was melted off the sidewalks, streets and paths. A few bad spots where it is shady and some wet places, puddles and mud.

We ran later in the day. so it would melt/dry off the most. About 2:30, the day of the time change, so it gets dark around 5:30 now. The shadows and sunlight is different this time of day, this time of year.

Zach ran with me to about the 3 mile mark then turned back. We had an easy pace going, except when we had to slow down on the snow and ice. It was kinda fun.

I slowed down coming back up hill.

10 Miles 1:27

Garmin Data for Run