Sunday, October 31, 2010

State Cross Country Meet

We were at the State HS Cross Country meet at Arapahoe County Fairgrounds all day. Working the Meet as course Marshalls and then watching Zach and the 5A Boys race at 1:00.

Smoky Hill came in 7th overall. They all ran a good strong race but nobody really peaked and ran a great race which is what they needed. Zach ran a 17:46 coming in 76th overall and the #4 Smoky Runny. It was windy and hot and dusty but it was definitely a cross country race and they all ran in the same conditions. I am very proud of Zach he trained hard all season and pre-season. He improved a lot (taking 30 seconds off his pre-state time), had several PRs and was a team player and leader on his team. Congrats to all the boys and girls (who finished 12th) on a great season and fantastic job to the coaches.

Smoky Hill Boys warming Up before the race. They shaved their heads the night before the race (except Dylan) which is their tradition. Zach on the left

Zach rounding the turn at the bottom part of the course

Zach at the finish. 17:46. 76th overall.

Chipman's son Stephen did really well finishing 4th overall and leading his school Mountain Vista to 3rd overall, a surprising finish for the young team.

2010 Colorado State Championships 5A Meet Results

Friday, October 29, 2010

State Cross Country Course

I went out to the State Cross Country Course to help set up the course today. After we helped with setting up the cones. I ran the course and helped by marking the KM markers and the mile markers along the course using my Garmin. Gina folowed me in the car with the signs. I put my Garmin in metric mode for the KM markers and then used the mile auto lap to mark the miles. The KM markers required by CHSSA were small and quick to put in. The mile markers were big runners roost signs requiring 2 fence posts to stablize, so we left the fence posts at the spots and came back later to mark them. Fun day. It got windy at the end of the day, the runners roost guy was afraid his signs might blow away, but we staked them good. I hope it's not windy tomorrow. I found out I am head course marshall for the meet and we are expecting about 15 volunteers. Should be a fun day.

Garmin Watch data for State Cross Country Course.

Unlike at pre state I ran the course correctly and came up with 3.09 on the Garmin for the 5K. They were setting up the finish line as I finished.

Thursday, October 21, 2010

Smoky Hill Region 1 Champions

Zach and his Smoky Hill team won the Regional Cross Country Championship today at Aurora Sports Park. This coming off last weeks exciting Centennial League Meet and winning the City Championship earlier this year. They have had a great season and it has been so much fun to watch them race through the year. I am so proud of Zach and his teammates, and the coaches. The school has such a rich tradition, the girls came in 2nd and also advance to State.

5A Region 1 Champs. Tyler, Kyle, Tanner, Dylan, Zach, Dan and Marty

Once again Zach had a sprint finish to pass a rival team runner at the end and almost got the other one, 16th overall and 4th Smoky Runner. They won by 8 points over Thornton but every point counts. Zach also improved his PR to 17:28 for a non Liberty Bell 5k.
5A Region 1 Results

State Championships are next week at Arapahoe, should be very interesting and exciting. Congratulations Buffs, go get 'em at State!

Smoky Hill Regional Team with Coaches. Boys 1st, Girls 2nd.

I did run about a mile and a half at the meet on and off watching the boys and girls teams on the course. Same course as the City meet.

Friday, October 15, 2010

Blog Catch Up

Ran 4 Mile Cheeseman easy on Monday. Ran with Dave C a bit as most of the group went to Wash Park. Saw Craig M on the way back and ran with him, he runs Denver on Sunday so he's tapering down. 4 Miles 32 Minutes

Ran 5 Mile Congress Park on Tuesday. It was cold and rainy in the morning but warmer and dry, though cloudy at lunch. Ran in a long sleeve shirt for the first time in a while. It was nice. I was the only one running, nobody else showed up and for sure nobody went to the track.

Did not run Wednesday or Thursday for work reasons.

Thursday was the Centennial League Meet. It was an exciting race between Smoky and Cherry Creek. The #3 runner had a bad race and was sick. Zach, Tyler and Dan poured it on at the end passing several Cherry Creek Runners at the finish line for a 3 point win. Very exciting.

Zach Battling a Cherry Creek Runner at the Finish. Zach finished 11th overall 3rd on the team.

Smoky Hill beat Cherry Creek by 3 points in the meet. 44 to 47

Centennial League Meet Results

Writeup on The Meet

Sunday, October 10, 2010

10 Mile CC Park Run

10.5 Miles actually, a new route on familiar terrain. I figured it was close to 10. I ran from the house to the park over the trails to Butterfly Hill, then down by the pope hut and on the trail through the woods and up the hills back home. a 10.5 Mile loop.

It was a cool, rainy day. I started late about 10:40 since I did not have to worry about the heat. It was misting when I started and gradually increased the precipitation along the way to the point where it was raining just as I got home.

I ran easy and and enjoyed the run with the cool temperatures and the moisture. I was a bit sore from the two mile race yesterday, could feel my left leg hamstrings and heel, which are much better with my reduced mileage. I still have that nagging cough. Not sure what is up with that but I'm ready to be done with it now.

3 Running Friends ran the Chicago Marathon Today. Congrats to Jeff (3:12:57), Jonathan (from the somewhat pickled team) 3:06:32 and Erin 3:42:20.

Nice running.

Heartbreaking for Erin, she had a goal of 3:40 with a BQ in mind and missed it by 1:20. She was on Pace through the last 7k. She did take over 8 minutes off her last marathon and ran a great race. Great Job Erin, don't worry that BQ will be there keep running hard.

Only ran 4 Days, 23.5 miles this week.

Saturday, October 9, 2010

Band on The Run - 2 Mile Race 12:53

Ran the Band on the Run 2 Mile Race this morning. This is a small neighborhood race that's a fund raiser for the SHHS band. I've done it pretty much every year since inception. The cross country team runs it for a training run and a lot of the parents of the cross country and band teams do it. Less than 150 people but can be pretty competetive since there are some good parents and coaches that run it.

This year, was a bit down in attendance despite a fantastic fall day for the race.

I ran 12:53, slow compared to the last few years. I got 3rd overall and won my age group. Got a nice wind breaker muzano.

I ran about even splits, 6:25 Pace. I was trying to keep up with Bill Mills, but he always seems to beat me by about 20 seconds. Matt the young XC coach won with a time of 11:31.

The boys varsity XC team passed me easily about 3/4 mile into the race, I joked with them as they passed about not being sure if they were the cross country team or the band. Then they slowed and did an extra half mile jog then raced the finish. So technically I finished ahead of them. They finished as a group, but Zach got 2nd and a hat. He also won a $100 pair of shoes at the raffle. Yeah!

Garmin Watch Data for Race

Jill was there, she won her age group. Been a while since I did a race with Jill. Kathy won the female division she was about a minute behind me. I watched a few runners finish and then when Gina came by with the dogs about 16 minutes, I did the 2nd lap with her and dogs, mainly running with a couple of walk breaks for the dogs. Fun Day.

Nice job Lisa Mills organizing the race.

Thursday, October 7, 2010

Cheesman 4

Ran an easy 4 mile Cheeseman today with the group at lunch, about half the guys went on to Wash Park and half went easy. I had a dentist appointment at 2 and some work stuff to finish so had to go short. Nice day for a run though.

4 Miles 32 Mintues

Tuesday, October 5, 2010

EHS Track 4X800

Ran some intervals at the EHS Track today. 4X800 with a range of 2:50 to 2:57 with a couple of 2:52's in there.

It was a nice day, cooler, crisp with blue skies and sun. We (Tom Pete and I) were going to skip the track and just do a fun park run, but then we saw Craig C and he put a stop to that. It ended up being more of a social run though as we saw Scott on the way out coming back, then Matt the new dad (congrats on the baby boy Finn), then Craig M got there late and Bob B (fresh off the Boulder Marathon congrats Bob) then Alicia showed up at the end of the workout (back from Nationals in Alabama, Congrats on qulifying Alicia). Nobody did a real serious track workout, although Tom taunted us for taking long recovery laps.

We also ran into another running group on the way, invited them to the track but they passed for a City Park run. 6 of them, they were asking about Moab and a good spring half marathon.

Nice easy run back, I love running on days like this.

6 Miles with 2 miles of Speed.

Monday, October 4, 2010

Blog Catchup

I haven't blogged in a while. My running has been very uninspired and my cough continues to hang on. Maybe a respitory infection or something beyond a common cold.

Thursday - Easy 7 Wash Park, passed on a middle 3 again. Tom and I ran easy but saw Jeff on the way and put a hard mile in to try to catch Craig on his way back to a middle 3.

Friday - Easy 5 Mile Duck Pond, then over to the Dave Sanders XC meet to watch Zach and the teams run. Smoky took 3rd in boys with some tough teams and Zach ran 17:40. Nice Job Zach.

Saturday - Rest day, Long Dog walk, College Football and some yard work

Sunday - Terrible Run. My goal was 15 at a sub 8 minute pace. I held it for a few miles then crashed hard, coughed a lot and very sore/achey. Came back home and felt terrible the rest of the day mentally and physically. Like I had run my first 20 or something. This was a very discouraging run. I cut it off at 13 knowing I was tanking.

Monday - Took another rest day. Had a bad day at work too, so that makes it more stressful. I was so blah about running, I could care less though. Hopefully better tomorrow.

Tuesday, September 28, 2010

EHS Track Intervals 6X800

I ran 6 X 800 Intervals at the EHS track at lunch today. It was hot, upper 80's, sunny with no wind. Kind of like August Intervals which was the last time I did 800's.

My times were slower, but I ran easy but up tempo, not wanting to stress my hamstring or glute which are feeling much better. Also my cough is almost gone, just a bit of congestion but did not impact my workout.

Splits were 258,303,305,302,308,257. I did a 400 recover lap in between with a 4-5 minute full recovery. I took water which I needed because it was so hot and dry.

Bob, Scott, Pete, Craig C and Tom were running at the track today, 400's, Pete did the first 800 with me. None of the Marathon training group but it's getting close to their marathons.

Speaking of Marathons, the Denver marathon is full and closed and I did not get registered so I guess I am out. I was leaning towards running it with low expectations, but now I can take it off my list. I do have a backup plan, but still thinking about it.

7.5 Miles with 3 Miles of Speed Work

Monday, September 27, 2010

Congress Park 5

Ran the Congress Park route today at lunch from the Y. We had a bigger group today, everyone did Congress. Bob was back after laying off from an injury for a week. It is still warm in Denver mid 80's and supposed to stay that way for a while. When will the cool fall temperatures come to stay. Straight to winter?

Anyway I did a recovery run, just running with the slowest person in the pack most of the way. I was tired but not really sore from yesterdays 20.

Hope to recover and run the track tomorrow.

5 Miles 42 Minutes

Sunday, September 26, 2010

Long Run 20.1

Ran a long run at CC Park today. Same route as my last 2 20's. Went much better today. I ran easier, left leg did well till the last couple of miles where I could feel it getting tight. Pace was much better today, even though I still had that cough and some congestion in my chest. I really only coughed when I stopped for water or to use the bathroom.

It was a good long run, about where I'd like to be for my first 20 miler, not my last 20 miler before a marathon. Comparing the pace to my last long run before Boston it was about 25 seconds per mile slower. It did get warm the last hour. I left at 7 am, should have left at 6:30. First couple of miles were chilly, then it was great till about mile 16 then it was hot but not brutal like previous long runs. It was a beautiful fall day. Blue Skies, leaves starting to turn. Calm Blue lake with a full moon setting over the clear mountains.

So, I'm not sure if I want to do the Denver Marathon. This workout was kind of in between and didn't really convince me either way. I will think about it, maybe run 15 or so at Marathon Pace next week and decide.

20.1 Miles 50.1 Miles for the week.

Garmin Watch Data for Long Run

Friday, September 24, 2010

City Park Golf Course - 7 Miles

Ran the city park golf course 7 mile route today. It was really nice, sunny clear, crisp fall day, 70's. The trees are starting to turn and the mountains in the background. Nice lunch run. Ran with Jeff and Jay, an easy pace. We came back on 23rd street. Felt better, less coughing today, but not 100%.

7 Miles 55 Minutes.

Thursday, September 23, 2010

Wash Park 7

Ran the Wash Park 7 today with Matt. With the cough still hanging on, I decided no middle 3. That and the lack of participation. Only Craig M did a tempo run today, a middle 5 around the lake. He's in great shape and is going to do well with his Marathon.

Hadn't run with Matt in a while. His wife is due tomorrow and he's been sticking close to the phone just in case. I joked with him about running by his house to check just in case.

I felt better running today and the cooler temperatures felt good. Pace was decent but not fast.

7 Miles 55 Minutes.

Wednesday, September 22, 2010

3 Miles and Yoga

Ran 3 miles at lunch up to Cheeseman then came back for Susan's 12:30 Yoga Class.
Nice run today, very cool in the 70's with clouds, some rain on the way. Yay, we need it.

Ran with Pete, we did the lap around Cheeseman so he kept going when I turned back.

I still have a cough from the cold, but it felt good running, only realy coughed when I stopped. Felt like I could breath better.

Got dizzy a couple of times in Yoga, but I "toughed" it out.

3 Miles 22 Minutes.

Tuesday, September 21, 2010

EHS Track - 6X400

I went to the track today. Still have this cold, coughing mainly. So I did a compromise track workout. 6 400's at 800 pace, so around 88 average. With a 400 easy recover betweeen. The temperature dropped to the low 80's today, so maybe finally fall is here. Coughed a lot after the workout back at my desk. Need to shake this stupid cold so I can get back to training.

6 Miles with 1.5 miles of speed.

Monday, September 20, 2010

Wash Park 7

I ran the wash park 7 mile route today.
I caught a cold at the end of last week and have not run for 3 days. I skipped my long run I was going to do Saturday morning. I felt better today, but still coughing a lot. It was hot, like 93 in the 3rd week of September. I ran the 7 with Andre, we stopped at Startbucks off of Alemeda and got some ice water, my throat was raw from the coughing. But then we ran back a bit faster,around a 7 min mile the last half mile thanks to Andre. It was hot, I was dying. Coughed my head off when we got done.

7 Miles 53 Minutes.

Zach ran a PR 17:15 at the Liberty Bell Meet on Friday. Way to go Zach. His team took 4th in Division 1 with 2 teams from out of state ahead of them.

Thursday, September 16, 2010

Y - Alameda

I ran from the Y to Alameda and back today at lunch. 6.5 Miles.

I did not do a middle 3, decided to run easy. I did catch the group (Jay, Tom and Tim) and run from Alameda back to 6th with them at their pace (6:45) for 1 1/4 miles.

Warm day. Tim got a middle 3 PR of 21:04, he's 2 weeks out from his Twin Cities Marathon and in great shape. I think he will easily meet his 3:45 goal. Jeff ran a middle 3 and is 3 weeks out from Chicago, he's in great shape too. Jay ran a solid middle 3 and is 7 weeks out from NY Marathon.

I seem to be on the verge of a having a cold. Sore throat and a nagging cough. Out of the blue, but very light.

6.5 Miles 50 Minutes with 1 1/4 at tempo.

Wednesday, September 15, 2010

7th Avenue Run

Ran from the Y down 7th Avenue to Colorado and then back through Congress park. Not sure of the distance without my Garmin, so I will call it 7.

One of the rare days, running at the Y downtown and nobody else showed up. So I ran solo, which is another reason I did the different route.

Also decided not to do Yoga, I was in a running mood with the nice weather we are having and just felt like hitting the road for some easy miles.

I had a hot stones massage last night with Tara.

7 Miles 56 Minutes

I'm 46 today, on the back side of the 40's now.

Tuesday, September 14, 2010

CIty Park 6 Miles

I ran to the track at lunch, unlocked it for Craig Murray and then Chipman and I ran easy around city park, on the path, off our usual route. Nice day in the park, not too hot. We talked HS cross country a lot. Dave's son is top runner for his school. And Zach is #4 for 4th ranked Smoky, so interesting perspectives. The teams meet at Dave Saunders Meet in a few weeks.

I took yesterday off to recover from the long run, felt a lot better, but didn't want to push a track workout. So easy 6. My mind and body needed it, a lot of stress at work this week.

Congratulations to Alicia, who competed in the world Olympic Triathlaon Age Group Championships in Budapest, Hungary last weekend. She got 11th in her Age Group and 2nd American.

The Epic Relay Released a video, they took a lot of my pictures from relay I posted on line and included them, so there's lots of pictures of our team. Kinda cool, they didn't ask my permission or give me credit though, wonder if they asked the Black Eyed Peas. Just kidding of course...

6 Miles 47 Minutes

Sunday, September 12, 2010

Long Run 20

Got up this morning and did a long run - 20. My last long run was 2 weeks ago and I melted in the heat, so I got up real early and was running at 6:30 am. Just as the sun was coming up. Very nice morning, crisp like September should be. Partly cloudy, temperature around 50. I wore a singlet because it would warm up before I was done for sure.

I had a very slow run. Another one. And I can't blame the heat on this one. I was even slower than 2 weeks ago. I could never really get into that long run pace. At the start I was tight, I guess from the 5k the day before. But I hydrated and got a great nights sleep.

I ran the same route as last time. The Denver Half Marathon was scheduled to start at 9:00. I ended up running several miles of the course, usually in the opposite direction. I ran through the start and finish area by the Marina just as the runners were starting to arrive around 7:30.

So 20 Miles. Not sure if I am going to do a Marathon if I cannot have a decent 20 mile long run before the taper. I have 2 more shots. My left leg is a mess from my hip,glute,hamstring and down to my heel. I feel that leg dragging and slowing me down as I run. Not everyday but on speed workouts or today on the long run.

It was a tough week. I logged 53 miles with 2 races (10 mile and a 5k) and another 12 mile day with the 20 at the end of the week and only 1 rest day (Friday). Maybe that explains my results. I might go for an easy week coming up with another 20 on Saturday.

Saturday, September 11, 2010

Fitness Festival 5K

Ran the Fitness Festival 5K today. 21:04. My slowest 5k in about 5 years.
I ran pretty smooth, but never got into my race pace. I probably should have warmed up. Although mile 2 was my slowest.

At about 2 1/2 miles, Zach passed me without breaking a sweat. He had started in the back and was doing a tempo run. He said "Hi Dad" as he ran past. I remember a few years ago holding back to run with him, how time flies. The rest of the varsity and a couple of the JV guys were right behind Zach and said Hi as they passed me. When I got to the last turn about 2/10 of mile from the finish, I saw this guy in a blue singlet who looked to be about my age, I really wanted to pass him. So I kicked it in, had a smooth kick and did pass him just before the finish. On my way I passed several of the smoky kids who cheered for me to kick it, that was kind of cool for a change. Didn't quite catch Zach though.

A lot of Smoky parents and all the coaches run it. The Mills and Bliven beat me. Lisa passed me at about the mile mark and pulled away, pretty sure she won her age group. She is in great shape. Jeff started ahead and cruised to a 19:40. Fun race with some good food after. We hung out a while. It was a beautiful Saturday morning. Sunny but cool for the race and warmed up after.

Thursday, September 9, 2010

Around Wash Park - 9.5 Miles

I ran 9.5 Miles around Wash Park on the path from the Y today. Been a while since I ran that route. It's a nice route. I went earlier, around 11:35 so I timed it where I would see the group running the first half of the middle 3 and run back with them to the Y. So I timed it about right.

I'm running the fitness festival 5k on Saturday, so no middle 3. I did want the extra miles without the speed so this run made sense. It was warm, 85 degrees.

Chipman ran a middle 3 with Jeff, we talked high school cross country on the way back.

9.5 Miles total, 1:18:32, an easy 8:10 pace.

My weight is back down to 149.. Which is good Marathon Running weight for me. Maybe I should push for 145.

Garmin Watch Data

I went to the City Meet at 4:00 at Aurora Sports park to watch Zach and the Smoky Hill Team.

They did well. They won the city meet both boys and girls. Zach ran 18:24, finished 10th overall (4th Smoky). He made all city 2nd team. Congrats Zach. Very exciting race. All 5 Smoky scorers were in the top 12, with a score of 33.

I ended up running a couple of extra miles at the meet. From the Start over to the bridge and back a couple of times, about a half mile each way, once for the boys and once for the girls. I ran easy but that's 2 more miles. 11.5 for the day.

Link to an Article on the meet.

2010 City Meet Champs - Smoky Hill

Wednesday, September 8, 2010

3 Easy and Yoga

Ran 3 Easy today, to the Cheeseman Porta Potti and back to the Y, then went to Susan's yoga class right after. Good Class Good recovery day.

Tuesday I ran to the track and did a couple of miles easy around the track while the other guys did intervals. I was recovering from the Park to Park 10 Miler so 5 Miles total, easy.

8 easy Miles the last couple of days.

Monday, September 6, 2010

Park to Park 10 MIle Race - 1:13:20

I ran the park to park 10 miler today, Labor Day. Ran it in 1:13:21. An average performance I'd have to say. I went into the race thinking I would like to break 1:15 but not push for the sub 7 pace, not that I could have anyway.

I rode to the race with Bob, leaving my car at wash park. Then saw Jeff B, the cross country coach warming up. We chatted a bit and jogged to the start with Jay S.

It was supposed to be a windy chilly morning, but turned out perfect with no wind, but cool temperatures. Not a cloud in the sky. A great crisp Denver September morning. Fun course than runs a lot of familiar territory, city, Cheeseman and wash park plus about 3/4 of a the middle 3 route to wash park. Fun.

I started easy with a nice downhill at the race start. Got into a 7 minute pace. Jeff came up behind me and we ran together through the first water stop at mile 2.5. We were both able to carry on a conversation so we weren't pushing too hard. We talked about the meet, Zach and the team and the logistics and some of the feedback of the meet. He wanted to run sub 7 so we separated at the water and I saw him pull away from me for a while through Cheeseman. It is a hilly course in sections, no tough hills but several little ones. Road all the way, usually we run the paths in the parks so a bit different running the roads.

I felt good most of the way, some left heel pain and a bit of glute/hip tightness. No hamstring issues, that was good. About mile 4 1/2 I saw Matt on his bike, he yelled out my name. Saw him again at the finish.

I finished pretty strong and passed a lot of people that last mile in Wash Park. When I finished the announcer called out "Daniel McConnel". I saw a lot of familiar faces at the finish. Jill, Matt, Bob and Jeff B. The Smoky Hill CC team was volunteering with food so I saw all those kids plus the Mills. Lisa was coordinating the food, Bill took some pictures. Saw him on the last turn before the park. Later on I saw Lonnie from the Anadarko team. He ran a 58 and was 18th overall. 11th in his age group though. Tough age group.

Jeff B hit his goal running a 1:09 and Bob did great running a 1:08 and getting 3rd in his age group.

I was 12th in my age group and 155 overall.

We hung out for a while talking with different runners and enjoyed the food. Great food at the finish and a good band. A well organized race. A bit pricey for 10 miler but it goes to a good cause, no post race beer garden and no awards ceremony. Which we waited for because Bob placed. Then we drove back to the start where I dropped Bob at his car. It was a nice day and it was only 10:30, so plenty of time to enjoy Labor Day.

Garmin Watch Data for Race

Park to Park Race Results

Saturday, September 4, 2010

Lori Fitzgerald Pre-State Meet

The Pre-State Meet was today. I was course Marshal and was at mile 2 reading off splits mainly and trying to coordinate the other marshals and medical and keep the course clear and look for runners in trouble. Coordinated the start gun with Lisa who was on Mile 1 but ran back to see/hear the start. We could have used more people on the course and a person near the finish to better coordinate with medical but overall we did it. The meet was a success. I put Brittany and Gina at the Start of the course where the course crosses twice in two different spots, one before the finish. Also the main access for spectators so that was a very busy spot and hard to work. Coach Blivens helped them, but they had their hands full and did a great job. Could have used more people there or a better design for entering the course.

The traffic and the dust were probably the two biggest complaints. The open division was rather brutal with a 15 minute delay and so many runners in the heat and dust. We had a lot of medical calls and runners dropping out, nothing serious but it was tough on some of them. It's a tough course. It was impressive from my vantage point on mile two to see the wave starts and the runners coming down the hill in the distance, like a herd of buffalo on the plains.

The Smoky Hill Boys did well. They finished 4th with 41 schools in their division. Exceeding expectations. Zach ran very strong. He ran a PR 18:16 and finished 4th for Smoky. 67th overall. He passed a lot of people on the last 1/2 mile and finished really strong. I am very proud of him.

Zach coming down from Powerline Hill Climb, 2.5 Miles into the Race

I didn't really run today. Jogged to my position on mile 2 and a little here and there, mainly standing for about 4 hours at mile 2. Very proud of the Smoky Hill coaches and parents and what they did, with so few people. Lot of lessons learned and things we can do different next time, but overall great job. After the meet we cleared the course and left the fairgrounds clean. Lot of work but fun.

Gina, Dennis, Brittany and Zach
In the Tent after the meet, Marshall Shirts

Lori Fitzgerald Pre-State Cross Country Meet Results

Aurora Sentinel Article on Meet

Friday, September 3, 2010

Pre State Course - 5 Miles

I ran 5 Miles on the Pre-State Cross Country Course today. Did the course once then tacked on another couple of miles. The course is at the Arapahoe County Fairgrounds. I worked a half day at home, then went out and ran the course then stayed till about 5:30 to help them mark the course for the pre-state meet tomorrow.

It's a tough course. I ran it in 24:24. Not racing or tempo, but faster than normal pace. Some tough hills including the powerline hills. I ran it before it was marked so when I helped mark it I knew some places too cone or rope off to keep the runners from going astray.

It was hot, mid 80's. Interesting and kind of fun setting up the course with fencing, cones, flags.

The meet tomorrow is huge for Colorado Cross Country. 130 Schools, 2000 runners. 6 Varsity waves and 2 open waves. 9:30 - 12:35. Zach runs at 11:30 in the 5A Boys Heat.

Thursday, September 2, 2010

Middle 3

Ran the Middle 3 at lunch today. 18:53.
It was a cool day with temperatures in the 60's and clouds. Feeling very fall-like or is it fall-ish.

Had a good race today with Jeff, I got a slight lead but he hung with me and caught me at the lights, the second half we ran together with him leading a bit the last 1/2 mile and then finishing together. It was fun, Jeff is back in shape and it did not take him long. Reminded me of the old days. Glad Jeff pushed me today or I might have ended my sub 19 streak. I would say I ran comfortably hard with a couple of tweaks in the hamstring. Ran a negative split 9:38 out and 9;15 back.

Jay did a middle 3 also, he was right with us half way and then faded back a bit, running around a 21 (analog time).

Craig M did a middle 4.8, he's looking good for the Denver Marathon next month.

I also signed up for the Park to Park on Monday - Labor Day. 10 Mile Race

Garmin Watch Data for Middle 3

7 Miles with 3 at Tempo 50:38 Total

Tuesday, August 31, 2010

EHS Track Intervals 8 X 800

Ran 8X800 at the EHS Track Today at lunch today. My hamstring and glute feels better than it has since before the Cache-Teton Relay. I ran the 800's a little slower than I have been, I did not want to stress the hamstring more than I had to, to get a decent workout. My average was 3:05 with a range of 3:02 to 3:08. I tried to run smooth and have good form, yet achieve interval pace.

Jeff, Bob, Tom and Pete also did Intervals, Alicia ran to the track, but ran easy.

8 Miles with 4 Miles of Speed Work


Monday, August 30, 2010

Congress Park 5

Ran the Congress Park route at lunch. 5 Easy with a walk next to the pool, which has already been drained. Pretty good group today, but nobody went more than 5. Lot of us did long runs on Saturday or Sunday so just a recovery run. Bob, Tim, Craig M, Jay and myself had done long runs over the weekend.

I felt pretty, I think the long slow run might have done my hamstring and glutes some good to work out some of the tightness.

5 Miles 42 Minutes

Sunday, August 29, 2010

Sunday Long Run - 20

I ran 20 on Sunday. A very slow long run. About a minute and a half over marathon pace. I got a later start than I wanted, did not start running till 7:20. With the forecast in the low 90's I knew it would be hot before I finished. My energy level has been low and my legs are still recovering from the relay, despite an easy week of running last week. I worked a lot in the field Saturday, clearing the course for the State Cross Country Pre-Meet at the Arapaho county fairgrounds. About 3 hours, that zapped my energy and made my back a bit sore. I knew going into the run it was going to be slow and kind of miserable and it was. Attitude is everything.

I ran around CC Park, the 18 mile route I did 4 weeks ago with another 2 miles added on to it. I ran through the tower loop, back on the road to the campground and then the path up to the path that follows Parker road, then back down to the road and back the same way. Came out 20.05 miles. Perfect distance. I started getting fatigued about 14 miles and it was getting hot. I had plenty of water stops and GU every 5 miles which helped. The last 5 miles I stopped and got a good water break to stay hydrated. I told myself just keep going, don't worry about pace.

20 Miles

Thursday, August 26, 2010

Wash Park 7

Ran the Wash Park 7 Mile Route today at lunch. Hot day, 90 degrees and sunny.
I did the 7 miles easy with Matt and Chipman.
Craig M did a middle 4, Jeff, Tom and Tim did the middle 3.

Still discussing the relay on the runs of course. Chipman and I talked about the upcoming cross country season and our sons and their teams.

7 Miles 54:51

Wednesday, August 25, 2010

3 Miles and Yoga

I ran 3 miles today at lunch with the group. Went to Cheeseman and turned around at the porta Potti. Got back to the Y, changed and then went to Susan's Yoga class. It was packed. My energy level was really low and I am really tired. I think the back to back relays and the lack of sleep have taken their toll. I was really tired the rest of the day at work. I think I will go to bed early tonight and try to catch up on the sleep.

I feel a little burnt out and not so motivated about running.

3 Miles 23:30 and 1 Hour of Yoga.

Tuesday, August 24, 2010

EHS Track - 5 Easy

Ran the EHS Track - 5 Miles Easy. Recovering from the relay, legs are still dead, left hamstring heel and gloute are all still tight and sore.

Ran with Pete, Jay, Dave, Tom and Jeff. Alicia joined us at the track and ran back with us. Pete, Tom and Dave did some intervals. Jeff, Alicia and I ran easy around the track. Jay was the iron man today doing 8 X 800.

They posted the Colorado Relay results today with corrections and we ended up being the 2nd place team with a time of 21:48. The Young Guns beat us with an Ultra Team of 5 runners with a time of 20:03, so not even close. The relay had their starting time wrong.

5 Miles 40 Minutes

Monday, August 23, 2010

2010 Colorado Relay

I ran 4 legs this year, a total of 23 miles. I did not get any sleep and spent a lot of time in the active van, I witnessed 23 of the 29 exchanges, it was a unique experience. With Zach on the other team running 3 of the same legs with me and both teams being in the hunt for the overall win, it was so much fun and something I will never forget.

After watching the relay start and the first 4 legs up to Loveland, we were in 2nd place with a time of 1:49, Patrick pulled a double leg going up to Bakerville from the start. The Somewhat team was a couple of places behind us and had 1:56 at the Loveland end. We then headed to Diann's friends condo in Frisco, just a couple of blocks from the race course and a half mile from exchange 10 where Zach and I would finish. We had time to relax, some slept and eat lunch and get ready to run. Bob was with us running leg 9, exchanging with Scott from Georgia Pass.

Leg 10

We dropped off Bob and drove to the Golf Course it was after 5, I was ready to run and I'm know Zach was too. Being the 10th runner takes forever to get going. It was a crystal clear day, kind of warm upper 70's and the Bike Path was mainly in the sun. Bob came flying down the hill to the golf course and I was off. A couple of ladies were running together in front of me and my goal was to catch them by the time I got to the light on the highway. Which I did. Then I spent a minute with them at the light, lost a minute there, but that's relay racing. The light changed, I wished them luck and took off. I was on the bike path Leg 10, I had never run this, but thought it was pretty straight forward. Zach's team was about 15 minutes behind us and I was concerned he might take the wrong spur off the path. Turns out the path was not marked well, nor was the entire race except in certain spots.

Zach and I at Exchange 9 getting ready to run Leg 10 from the Breckenridge Golf Course.
Craig M's mother (pictured) and father were volunteers for this exchange.

Bob Exchanges with me for Leg 10. Craig's Father Volunteer looking on.

It was hot but I was running pretty good. Concerned about holding out for 4 legs and 23 miles and keeping my predict pace. A couple of times I was concerned I was on the wrong path but knew I was heading toward Frisco so kept going hard. There was some shade that helped near the hills and then up into them. I did not know there was a mile and a half of uphill in as you turn away from Lake Dillon. That slowed me down some, and there were lots of bikes on the route. I passed 5 teams on this leg. It ends on a spur called Zach's Stop that goes to main street. There was a big exchange zone party and lots of teams and cheering cool place to finish. I did the 7 miles (posted as 6.8) in 53:09. Exchanged with Patrick and he took off.

Steve and I hung out a bit while I recovered, then I jogged down to the spur to make sure Zach made the turn. He turned just as I got there and had the Beaver Creek runner right behind him. He held him off to the end. He got caught at the light for 2 minutes and the Beaver Creek team caught up to him there. Zach finished strong but we did not get to talk much as Steve and I had to get to the Copper for his double run for Legs 12,13 Up and Down Vail Pass.

Garmin Watch Data for Leg 10

Leg 20
I got very little rest this year and no sleep. I only spent about an hour 45 at the Vail house, but got a shower and some pizza and stretched out some. We headed to Legs 15-20 and I watched everyone run hard and finally it was my turn again for leg 20. Zach's team got there and we chatted a bit, they were about 15 minutes behind, it was chili waiting for the runner, but once you got running it was really nice. Short Sleeves and no gloves. it was 1:30 in the morning and 6.5 miles lay ahead, almost a full moon and no clouds. The exchange was without volunteers, Bob came running through Eagle and I handed him my jacket and I was off. Turned Left on Highway 6 and worked my way through town and on the open road. Such a beautiful night. One thing about running this race in August vs September, the nighttime running was fantastic this year. The mountains silhouette with stars and just the headlamp, cool clear air. I was loving it and I know Zach was too. In the back of my mind though I know I still had 2 legs and 10 miles to go after this. One good thing about the 4 legs I ran, was each one was shorter than the last going from 7 down to 4.4.

I ran the 6.5 in 51:11, not blazing fast, 4 minutes over the predict, but I felt good, like I had more in me.

Garmin Watch Data for Leg 20

Zach ran this leg in about 42 minutes, he killed it. His first night time run and he took off. Passed a bunch of runners and went back and forth with the Beaver Creek runner again, out sprinting him at the end. He gained 9 minutes on our team and we only had about a 5 minute lead.

Leg 22

Patrick took off on leg 21 and I got in the Van with only 6 miles of rest before my next leg. This was my double. I had done this leg a few times before and was familiar with it, it was a fun leg from the Green Bridge 3 miles on highway to the Canyon Bike path and then 2.4 more miles. I was tightening up some and feeling my hamstrings and glutes hurt, similar to the Cache-Teton relay.

I did not change clothes between, so I was chilling a bit, the guys in the van were keeping me company. We were waiting for the exchange with Kern and the female runner from Beaver Creek. With only a few minutes lead on each, I was hoping Patrick would hold off Will and I would have a bit of a lead and could hold it to the next exchange. I ran hard, but could not hold the pace I wanted. After I got in the canyon I looked back on a curve and could see 2 headlamps behind me. Not sure how far, I pushed harder to hold off being passed before the exchange. I made it, but our lead was now 4 minutes as I handed off to Steve. With Matt trying to catch Steve. So much fun. The race was on.

I ran the 5.28 Miles in 41:39.

Garmin Watch Data for Leg 22

During the canyon legs of the relay, it's pretty straight forward, run the bike path with the river on your left, don't take any spurs to the river or the rest areas. Usually it's straight forward, but they had no arrow signs this year and several runners got lost. Including Diann and Tim. Diann got a little lost in a parking lot for a couple of minutes. Tim got off on a river path and was lost for about 20 minutes. It happens in relay racing it's a part of it. As a result, the Somewhat team passed us and had about a 10 minute lead going into Leg 25. Several other runners got lost there, 1 team said their runner was supposed to finish 40 minutes earlier. Wow.

I thought at this point our hopes for a victory were gone and maybe the Somewhats would win. I was happy for them, but still a long way to go.

As fate would have it, the Somewhat's runner (Jackie) got lost on leg 27, a short 2.5 mile leg, but with no trail markings and a confusing bridge, they ended up losing about 20 minutes. We passed them of course, not seeing their runner on the trail and were ahead by 15 minutes again.

Leg 30 The Finish

Leg 30 starts high up on the hill above the Carbondale Valley and has 3 miles of steep downhill with 1.4 of flat and then the finish in the park. I was really sore and tight and hungry. I ate a peanut butter sandwich and some snacks from the volunteers at the exchange. I felt like I needed more energy. 19 Miles down 4.4 to go.

Bob came into the exchange with his yellow shirt flying down a hill. I took off and turned the corner. He didn't have a bib, but we had one in the car, so Jeff dropped it off as he drove past. I was running downhill when I started having a lot of pain in my right side, abdomen/groin area. With the downhill pounding it was excruciating. I am not sure what it was, it felt like an intense stitch, might have been from food I ate but felt like a pulled abdomen muscle. I gutted it out but it was painful and I could not hold a pace. It hurt all the way down the hill for 3 miles. It felt better on the flat path with less pounding and I was within 1.5 miles so I pushed through it. I was wondering how far back Zach was and if he was running yet, where we were in the overall standings and how close to the top we would finish. With the 2 starts and the waves, you cannot always tell in the relay what place you are in. I thought the Young Guns were ahead and had heard they came through the last exchange very early in the morning.

As I got to the light on Main Street I saw Bob on the other side. I hit the timing on the light just right and Bob ran me into the park. That felt good. I was hurting but almost done. He told me there was a guy in tight red shorts a hundred yards behind me, a bit of a fabrication but he was back there.

The finish was in the park this year with a tour through the finish area, a nice touch. I heard the other team cheering us as we ran down the road and met up with the rest of team for the finish. It felt so good, to be done with 9 runners and in the contention for the lead. I was disappointed with my pace on the last leg, but glad that I pushed through the pain. I felt fine after I stopped running, probably just a food cramp, I should not have eaten at the exchange, that was dumb and cost us a couple of minutes. We finished in 21 Hours 48 Minutes, 2nd overall.

Garmin Watch Data for Leg 30

My camera was in the van, so I did not get a team finish photo, but they took one for us. We got our Pint glasses and our belt buckles and then I went to the van to get my camera and change shoes. As I was changing, I heard Matt say hey Dennis and Zach, Matt and Will were running by for the finish. They were only 15 minutes back and had made up some time after being lost. I did not get to the finish in time with my camera, but got a couple of pics of them going through the tent.

Somewhat Pickled's Finish 22:15. 3rd overall and won the Open Division

Post Race

We hung around the post race for about an hour. Zach got a massage and I got a couple of beers. We were waiting for them to post the results so we could see where we ended up. Not sure, we thought we were 2,3 and the Somewhats were 4,5 depending on the other teams. We found out they were not going to post results until 12 (it was 9:00) so Matt, Zach and I drove home.

We ended up finishing 2nd Overall. 21:48. The race did a terrible job with the times this year, they had us posted as last place with an incorrect start time, then had us listed as first place for a day but had an incorrect start time for the Young Guns also which is now corrected. So in the end they won by a big margin 20:03. They did it with an ultra team of 5 runners. Congratulations to them they deserved it.

It was a very fun race and an incredible experience. I loved it. My relay season is now over and it's time to recover and then maybe think about what I want to do this fall.

Photos from 2010 The Colorado Relay

Results posted on our team Blog also

Thursday, August 19, 2010

Between Relays

It's looking like I'm not going to get my Cache-Teton relay blog post done before the Colorado Relay, I have some stuff written but not ready for publishing and I am running out of time.

This week after Cache-Teton, I took Sunday and Monday off from running. My hamstring is really sore and my glutes and hip are sore and tight.

I went to the track on Tuesday with the group but just jogged around the track with Bob and Craig then back to the Y. 4 Miles Total That night I had a massage, 80 minutes with Tara and she worked my left leg pretty good, hamstrings, calfs, heel, glutes and hip. Also got rid of some of the tension in my back/shoulders. Very good, I think that helped.

Wednesday I ran out to Cheeseman easy and back (2.5 miles) and then did Yoga. We worked on hamstrings and glutes and did some running poses and that seemed to help.

Thursday rest day and team meeting for the Colorado Relay at lunch, plus last minute details and planning.

We could not find another runner for our team to Andre who dropped out this week due to injury, so we decided to run with 9 this year. Due to rule changes we can keep our masters status. As a result, Patrick, Steve R and I will be running 4 legs. I will have 23 miles total and will spend more time in the active van. The positive is the miles are easier, flatter and I get to run the same legs as Zach and anchor the team to the finish.

The teams are very close on paper, the prediction is 40 seconds apart, but we don't know the impact of running the 4 legs.

I am concerned my hamstring will tighten up again, but I will give it my best shot.

I will try to post during the relay over at the prostates blog, that contains our current lineup

Saturday, August 14, 2010

Cache Teton Finish 24:34:36

We finished 24:34:36. First team to physically cross the finish line.
Unofficially we won the Mixed Division and came in 3rd Overall.

Race results are not posted yet.

I will update the Blog with the story and some pics when I get rested and a chance.

Photos from Race

2010-08-15 Cache Teton Relay 2010

Cache Teton Relay 2010 Results

Almost there

Tetons ahead.
Sent via BlackBerry

Friday, August 13, 2010

Finished first set of legs

We finished our first set of legs at 717. 43 minutes ahead of schedule. Having fun.
From Dennis via BlackBerry

We are off

Carry. Starts us off for the 11 wave.
Sent via BlackBerry

Team Anadarko at start

Gathering at the start In our team Jerseys.

Sent via BlackBerry

Cache Teton Relay

Team Anadarko is here in Logan Utah ready for an 11 start. Nice day sunny. I don't run till around 5 so lots of time to kill

I'll try to post some pics from the start.
From Dennis via BlackBerry

Wednesday, August 11, 2010

3 Miles and Yoga

I ran a quick easy 3 mile run today and then went straight to Yoga.

My Left Hamstring, Hip, Glute were all sore and tight. My Left heel hurt also. It must have been from the "easy" track workout. I really did not go that hard. I almost didn't run. But in the end I thought it would be better to run easy and warm it up and stretch it out for Yoga rather than cross train and stretch. So that's what I did. I did loosen up some the last mile. Concerned it might linger over into my Relay run on Friday.

Good Yoga Class, I requested Hamstrings and Susan gave us some good poses and stretched it out. I felt so much better, hips and glutes too. Susan called out a couple of runners in the class and I met a couple of new runners after class. Anna and Jacki. I asked them about the relay for the Somewhat Team who are looking for 2 female runners still. Anna had to work but gave me a lead for another female runner and Jacki has not gotten back to me yet. I think that team is going to change from a mixed team and get some male runners to field a team.

Well I'm off for the Cache-Teton Relay tomorrow. We are driving to Logan Utah to stay the night before the race. I will try to blog from my black Berry, but no promises with coverage and relay stuff going on but will catch up when I get back with pictures and the story. Should be fun

3 Miles 24:11 with 1 Hour of Yoga.

Tuesday, August 10, 2010

EHS Track

Ran some Intervals at the EHS Track today at lunch.
I did 5X400 @ 78 - 85 and 1 800 at 2:54.
A couple of extra easy laps before and after. Wanted to do a light track workout to save my legs for the Relay on Friday.

We had a huge group at the track today. 12 Runners, everybody doing their own interval workouts on a nice Sunny August day, not too hot, Low 80s. It was inspiring.

I did 4X400's at a decent pace 79,82,78 80. With an 800 in the middle at 2:54. I did another 400 on Jays 2nd lap of his 800 around 85. Felt good.

Ran back easy.
6 Miles 50 Minutes with 1.75 Miles of Speed Work.

Monday, August 9, 2010

Wash Park 7

Ran the Wash Park 7 Mile route today at lunch. Only Bob and I ran the 7 miles, the other guys did Cheesman. We talked about the Colorado Relay some with Jeff and the leg assignments. Craig C and Jay were there too.

Bob and I discussed our upcoming Cache-Teton Relay after we separated from the group.

We ran easy. Tapering down some for the Relay which starts on Friday.

Humid day, 50% with temps in the 70's.

7 Miles 56 Minutes.

Saturday, August 7, 2010

Bergen Peak Run - 11 Miles

Ran the Bergen Peak 11 Mile loop today with the Group. We met at Andre's house at 7:30 and run up and back down. 8 Of us ran it this year. Matt, Craig M, Scott, Bob, Steve R, Howard, Johnathan and myself. Andre did not run this year, he's had problems with muscles cramps due to antibiotics he has been taking. Andre did provide us with a great brunch from his beautiful home afterwards.

We were camping 2 hours away at Red Dirt Reservoir north of Kremling. I got up at 5:00 am and hit the road around 5:20, getting to Andre's in Evergreen right at 7:30. We left his house after everyone got there around 8. Johnathan is new to the group. Andre met him at the Y, he's a good runner, younger guy, who runs mainly in the morning from the Y before work.

Scott was king of the hill today, no surprise there, but he ran up in 55 Minutes. Ran back down and half way back up again to meet the group on the way down. He probably did 15 miles total. Craig M was one of the first to the top and did a couple of extra miles on the way down to Andre's the long way.

This is a tough run that really challenges me. I thought I could run more of it but took several walking breaks. 2300 feet of Elevation gain over a 3.5 mile section with some tough trail and lots of switch backs. Starts at 7700 feet and tops out at 10,000. It took me 1:14 to get to the top. 9 minutes faster than last year, but I was slowed with a hip injury last year. Great views at the top, where we sat in the sun and waited for everyone to get there and talked about running for a while. Then back down. The group took off at a fast pace. Faster than I wanted so I slowed down. Even at that, I rolled my right ankle 3 times and my left one once and almost bit it hard one time, but no actual falls. About 50 minutes to get back, not exact because I messed up my Garmin when we stopped to talk to Scott half way down. Similar to last year.

Thanks to Andre and Lorette for hosting the run and the great brunch. A fun tradition.

11 Miles of Trail Running 2:10 with 2300 feet of elevation gain.

Garmin Watch Data

Friday, August 6, 2010

CC Park Loop 6.5

Got up early this morning and ran the 6.5 Mile Loop into CC Park and back along Bellview to my house. I ran it easy, wanted to do a tempo run to simulate the relay but my left heel was hurting me and it took a couple of miles to get loosened up, also my left hamstring was tweaking me. I ran 4.5 Miles last night after I got home with the dogs through the dog park, also easy. So that was 3 runs, 18 miles within 18 hours with a middle 3 yesterday. Good relay training.

Going camping up near Kremling this weekend, but driving back down for Andre's Bergen Peak run and brunch tomorrow and then back to the campsite.

Thursday, August 5, 2010

Middle 3

Ran the middle 3 at lunch today. 18:58. It was a good day for it, temps in the low 80's, so not real hot. We had a good group out today. Craig M, Tim, Jeff, Jay, Tom and I did the middle 3. Scott, Matt, Dave and Craig C ran Cheeseman.

Craig M beat me by about 20 seconds on the Middle 3, he's in great shape training for the Denver Marathon.

I had not done a middle 3 since mid June. With the relays I won't be able to do one for a couple of weeks.

Lots of relay activity the last couple of days, trying to replace runners. My Cache-Teton relay found a runner today, so we are back to a full team and on track for next Thursday.

Zach is running on the Somewhat Pickled team this year and they are still looking for 2 female runners. One prospect is Erin but she has not committed yet. Still looking, if you know someone let me know.

The Pickled Prostates team has a full roster and Jeff is working on the leg assignments, I think I am ruining the same legs as last year. 2 Weeks till that one.

7 Miles 52 Minutes with 3 Miles of tempo

Tuesday, August 3, 2010

EHS Track Intervals 8 X 800

Ran 8 X 800 Intervals at the EHS track at lunch. My range was 255-305. I took a longer recovery a 400 instead of a 200 for 6 of the 8 to try to keep my sub 3 range. I noticed the track workout after a race tend to be slower and harder to stay on pace for multiple intervals so the slower recover did help. The first 800 was my slowest.

Jeff, Bob, Tim and I went to the track, everyone did 800'. They did 5 and headed back. I was going to do 2 more, but then Jay showed up as I was on the second, so I did 3 more with the last one being at Jay's pace 3:10 with a strong kick at the end for 8 total.

On the way back I did an up tempo 1/2 mile down to the Y in 2:54, downhill with a traffic stop

9 Miles with 4.5 of speed work.

Monday, August 2, 2010

Wash Park 7

Ran the wash park 7 mile route today at lunch with the group. We had a good group today.
Jeff, Andre, Bob, Matt, Craig M, Howard and we picked up Jay on the way back. Craig M and Howard did Cheesman.

Ran a good pace most of the way, with a sprint to the pole with Bob past Alameda. I messed up my Garmin so not sure of the route time, around 54 I think. Lots of relay talk. The other team is down a male and a female runner so we were discussing options.

Andre tweaked his hamstring a bit a block before Alameda, he walked it out and got some water at Starbucks and ran back slowly. Hopefully a minor tweak and he'll bounce back. Thinks he was dehydrated from the weekends runs.

I was a bit sore from yesterday, but not like I should be if I had really pushed myself. My left heel is probably the biggest pain I have, pretty regular now.

Trying to get my miles up this week before I taper for the relays.

7 Miles 54 minutes.

Sunday, August 1, 2010

Evergreen Town Race - 10k

I ran the Evergreen Town Race 10k today. 42:25. A 10K PR by 1 Second from Boulder 2009.

This was a really fun course. Starts 6.2 Miles out from Evergreen lake, mainly on Upper Bear Canyon Road. 7600 feet Elevation at the start and 7050 at the finish, 550 feet of elevation drop over 6.2 miles. It is a windy course that runs along the creek with some great views and some really nice homes along the way. It's a fast course. The Colorado 5k road record of 14:07 was set on the 2nd half of the course. This was a chip race, but no starting line receiver, so everyone ran gun time. That cost me about 10 seconds, I started my Garmin about 5 seconds before I crossed the start line.

Despite having a PR by 1 second I was disappointed in my results. For this course I should have been closer to 40 minutes. I was pushing myself but could not get my pace down to 6:30 and hold it. At mile 4 I was losing pace. I think my lack of Middle 3's and tempo 7's training runs have cost me some middle distance speed.

Zach ran the 5k and smashed his PR, he ran an 18:16. Taking 50 seconds off his 5k PR. He said he ran hard, but not all out and had some left. The start cost him about 10 seconds from the chip. Congratulations Zach you are doing great, keep it up.

We rode to the race with my sister Kim, Toby and Dan who all did the 5k. It's a bit different in that the parking and the bus pickup are different for the 5k and 10k and the race finish requires you to ride a bus back to the parking areas. Kim dropped me off for the 10k and then they went to the 5k. Problem is the 10k starts at 8:45 and the 5k at 8. So I had a long time to wait for the buses to start picking up. Nice morning though. Saw a lot of familiar faces at the start.

Nice Post Race party at the park by the lake there, live band, good food and beer. They promised a technical race shirt, but it was just a black cotton shirt, nothing technical about it. That was the only negative. I will have to put this race on my schedule for next year, it's a keeper

Garmin Watch Data for Race

Evergreen Town Race 10K Results


Friday, July 30, 2010

City Park Duck Pond

Ran the City Park Duck Pond route today with Craig M and Jay.

Easy run, not as hot, temperatures in the mid 80's.

I decided to run the Evergreen Town 10k race on Sunday. Signed up today.

5 Miles 40:40

Thursday, July 29, 2010

Congress Park 5

I have a Work Basbeball Event today at 1:00 to see the Rockies play the Pirates at Coors field.

So I ran around 9:30 this morning from the Y by myself, I did the Congress Park route since I wanted to be back within an hour, but get a few miles in.

Nice running that time of the morning, cooler but sunny and shade in the neighborhoods.

I ran the last mile up tempo a bit.

5.25 Miles 41:18

Tuesday, July 27, 2010

EHS Track Interval - 6X800 - Hot!

It was a hot one today. 98 Degrees, Sunny and no wind. We ran intervals on the EHS Track. You could feel the heat coming off the track. Had to work hard to get through them all.

I did 6X800 2:58, 2:55, 2:52 ,2:55, 2:54, 2:58

On the way back Alicia and I did an up tempo 1200 (from the Park Avenue Light to the Y) in 5:33 a 7:24 pace.

Good size group for the track in July. Jeff, Pete, Craig M, Alicia and Bob. I'm not the only crazy one.

8 Miles with 3.75 of Speed Work. 1 Hour 2 Minutes.

I have a massage tonight and a rest day tomorrow.

Monday, July 26, 2010

Wash Park 7

Ran the Wash Park 7 mile route with the group today. Andre and Tim did the 7 miles with me. Jay and Craig M did Cheesman.

I was still sore from the weekend 14er and 18 miler yesterday. Muscles behind my left knee especially sore. But I wanted to get in a good 7 miler with the group the day after a long run.

Hot day, upper 80's with sun. We started slow but increased the pace. Good to have friends like Andre to not let me slack off and push the pace. We did the last mile from Colfax in under 7 minutes.

Talked to Tim about his marathon training and also about being on our relay team since we lost Chris.

7 Miles 54:51

CC Park Long Run - 18 Miles

Long Run this morning at Cherry Creek State Park. Left the house at 7:37, later that usual for a summer long run, but there was a cool front that moved in that kept the temperatures in the 70's this weekend.

I was still sore from the 14er on Friday, hips, glutes and back especially. I started out on pace but lost it and ran slow most of the way. I'm concerned about the pace of my long runs, I need to go back and check my times from last year to see where I was on 18 miles. Every week seems like a different excuse.

It got warm around 8:30 and I thought I might be in trouble, but then it cooled off again when some clouds moved over about 9.

I ran 18 inside the park, almost reaching the dam on the other side. To get to 20, I would need to loop up by the camp grounds.

I only got in 4 days this week with 38 miles, but I did have another 8 on the 14er where I ran much of the way down.

Garmin Watch Data for Run

Saturday, July 24, 2010

Piney Creek 4 Miles Easy

Ran 4 miles easy today around noon in Piney Creek, a loop by the school, down to Buckley and orchard, by the pool and back home.

I was really sore from the 14er yesterday. Hips were really tight. Felt like I needed to shake it out some for my long run tomorrow. Surprisingly, I had a decent pace.

4 Miles 32:51

Brittany came back today from her road trip to California with her college friends. They had a fun time and took some great Pictures. They locked their keys in their car in Las Vegas last night and had to call AAA, which delayed them a bit. Welcome Back Brittany.

Friday, July 23, 2010

14er Grays and Torrey's with SHHS CC Team - 8 Miles

Hiked Grays and Torreys Peaks, 14ers with the SHHS Cross Country Team.

We met at SHHS at 6, I drove 5 kids and one parent Kathy rode with me to the trail head. 35 People total including Coach Manley and 5 Parents.

Windy at the base and cool, partly cloudy. Coach Manley gave the group a little talk and then we were off at 8:05. I started at then end, the boys and Jay ran at the start, I stayed back and started slow talking to the parents and some of the freshmen. After a while I passed them all at a good hike pace and Manley and I hiked for a couple of miles. We caught up to the boys (except for 3) at about 13500 feet a half mile from the top, we did some fartleks to catch them on the flat runnable parts.. Fun day hiking with the team. We passed the boys who were stopping for pictures and going a bit slower. Coach Manley, Ben and I made the summit in about 1 hour 45 Minutes. The boys were about 10 minutes behind us and then a couple of groups of the faster girls. It was windy and cold at the top of Grays, we ate a snack and took some pictures.

Top of Grays 14er with Coach Manley Top Left and SHHS CC Team

After about a half hour a group of about 15 us went of to Torreys, the rest stayed to wait for the rest of the group and then go back down. I led the group over, we made it there in about 35 minutes down Grays to the Saddle and then a steep climb up to Torreys. Zach stayed with me the whole way and we were the first to Summit Torreys Some of the kids took there time but when they all got there we took a group picture which I don't have yet.

The Group Going over to Torreys from Grays

Torreys was much nicer than Grays, no wind and warmer. The kids and I hung out for about 15 minutes then we started down. I told them I was going to go down fast and run some of it, but they could go their pace and have fun. I made sure they knew where the trail down was and would not head back up Torreys. As I headed down 2 ladies from the group had just made it over from Grays.

Zach and I at the Top of Torreys Peak

I was coming down pretty fast, but checked that the kids were headed my way, none of them went with me, so I went my pace on the way down and ran about half of it where it was "runnable". I felt good going down, had my trail shoes and ran easy but that helped the overall pace going down. As I got by the saddle and on the Torreys path back to the main trail, there was a snow covered section, I tried crossing it and then slid down on my butt in the snow about 10 feet. Fun. I wasn't the only one. Everyone was either going around the snow or taking the slide. I saw Coach Manley crossing under me and yelled at him, he had just gotten everyone off Grays and headed down the path and was crossing over to catch the Torreys group. I pointed to them as they were headed to the ice slide and told him he should get some pictures there which he did.

Zach and the Team tackle the Ice Slide Area.

I headed down solo and passed groups of girls and parents from the Grays peak heading down. Got back to the trail head where some of the Grays group were waiting. I made it down in about 1:20 from Torreys but my Garmin battery died about half a mile from the end. I was tired but felt good, like I had a good altitude workout about 8 miles.

We waited at the trail head for the rest of the group to come down. Took about an hour, the boys stopped to play and have fun a on the way down, stopping at streams etc. It was warm waiting for them in the sun at the end.

Waiting at the Trail Head for everyone to get down.

When everyone got down, we headed for Beau Jeuas Pizza in Idaho Springs. Party of 35 for Pizza and Ice Water. We made it back to Smoky Hill parking lot at 5:00. A great day spend with some really good kids, coach and parents. So Much Fun. Definitely glad I took the day off and did this with them.

Pizza for 35 in Idaho Springs

Thursday, July 22, 2010

Wash Park 7

Back in Denver.

Ran an easy Wash Park 7 today at lunch. Ran with Jay the whole way. Started with Matt and Scott but they took off at a faster pace. Jay and I stayed at an easy pace and discussed marathon training.

Alicia was going to meet us at the Y but got caught up at work and was late. We met her at speer on the way back and did the last 3 miles with her. We saw Andre at Cheeseman doing intervals on the way back.

Felt good to run in Denver again. The humidity was high for here but felt great compared to what I've been doing. Temperature was nice, especially after the clouds moved in.

7 Miles 58 Minutes.

Tuesday, July 20, 2010

Herndon VA Hotel - 2 Runs - 8 Miles

I ran twice today. Did 5 in the morning and then 3.2 after work. Both runs were in the area around the hotel.

This morning I went over to Frying Pan Road and crossed a pedestrial bridge to the park. There was a nice tral there that I ran a bit, till it ended at a stream with no crossing and no trail on the other side. So I went the other direction and same thing, I ran along the trail and it got muddy and rocky and then I ran into a huge spider web (covered in sweat, yuk), so I ran back an then did a loop around Sun Valley Drive back to the hotel for 5 miles.

After work, I ran 3 easy around the hotel area with a dip into a new park area they are building, it's a really nice soccer field with some Tennis Courts too, kind of weird. Anyway did 3.2 total.

8.2 for the day. Easy Miles though. I talked to a guy named Mike (I think) who has been staying at the hotel since February and is training for the Baltimore Marathon. He's from Raleigh, NC. Humidity not a problem for him.

This is my last run in VA. We have a busy day tomorrow, with the big demo downtown DC, the day starts early and I fly back at night so no run tomorrow. Out of the 10 days I was here, I ran 6 so I'm good with that. My pace was slower than Denver and no tempo or speed.

Sunday, July 18, 2010

W & OD Trail Long Run - 17

Did a long run from my hotel in Herndon, VA over to the W & OD Trail, went West for 3.1, then back to the middle and then 3.1 East and back then to the Hotel, 17 total.

I got up early. 5:15 and was running before the sun came up at 5:40. Had about an hour before the sun started to show. It warmed up pretty quick after that, but overall not too bad until the last mile. Pretty shaded in spots. I took 3 Gus at miles 5,10,14.7. That was about right. Water at the middle point where I joined the trail, so that worked out well. I took my water pack.

Lots of runners and tons of bikers. I ran mainly on the gravel path for the lower pounding and less traffic. Also more shade. It is a bit hillier and rough in a few spots.

I was surprised how slow my pace was, I was about 20 seconds a mile slower than last weeks long run. Not sure what's up with that. I felt like I was pushing at a good pace and then I'd check my Garmin and it was slower than I thought and I'd have to kick it up some. The last 3 miles I was too tired to kick it up some so it showed.

Garmin Watch Data for Run

47.5 Miles for the week, not bad for traveling with all the work we are doing and then the heat and humidity. But my pace is pathetic, not much quality here, just quantity.

Saturday, July 17, 2010

Virginia Running - Blog Catch Up

I have been so busy with work that I haven't had time to blog, but I did get some runs in.
First off it is really hot here and humid. The combination is zapping me and drenching me on every run. Good endurance training? Maybe, but wow, my pace is slower and I'm not getting any advantage from dropping 5000 feet in elevation.


I ran after work with Greg H. Who I had worked with for years with at TRW and then NG. He's also from Oklahoma. We ran the W & OD trail after work. He picked me up at the hotel and we ran an out and back that was about 7.5 Miles (I messed up my Garmin). We ran about 6:30 at night and it was cooling off a bit but still humid.

Garmin watch data for run

Good to run with you and catch up on suff again Greg.

I got up early Thursday and ran 10 Miles from the hotel to the W &OD trail. I went left at Herndon station for 1 1/2 Miles then back and then right for 1 1/2 miles and then back to the hotel. I left That was 17 Miles with 2 runs within 12 hours, so good relay training. I was wiped out and drenched by the time I got back.

My Garmin Freaked out at Mile 1 with a lap error, never seen that before. In general I've had problems with it here, maybe my sweat and the humidity are causing it problems, cause I've messed it up every run so far, it beeps but does not start/stop right.

Garmin Watch Data for 10 mile run

I stayed out a bit late with Greg and Todd at an Irish Pub thursday after work, so did not get up early for the Friday run, so I took that day off.

Got up at 8 and ran an easy run around the hotel area. Over to a Farm Park called Frying Pan Farm. Kind of a neat area with farm stuff and horse training and dog training areas. Did a loop in there and back to the hotel for 5 easy. Messed up my Garmin of course...

Garmin Watch Data for Frying Pan Run

So I'm caught up now and now I'm off to bed for a good night's sleep so I can get up early and run 17 before it gets too hot

Tuesday, July 13, 2010

Herndon, VA W&OD Trail 8 Miles

Ran Early today in Virginia before work.
Got up at 6 and was running about 6:15.
I ran 8 miles, from the hotel over to old town Herndon and got on the W&OD Trail. A former railroad converted to a trail. Nice bike trail with a cinder running trail next to most of it. A water and bathroom stop in Herndon Town Hall too.
2 Miles to the trail from the hotel mostly urban running along a busy road but nice on the trail.

It was 78 degrees, cloudy and 98% humidity. I was soaking wet when I got back, took off my shirt half way through, it was dripping as was I.

My pace was kind of slow, morning running and humidity I guess.

Garmin Watch Data for Run

8 Miles 1:07:52

Sunday, July 11, 2010

CC Park 16 Mile Long Run

Ran 16 with Craig Murray this morning. He met me at my house at 6:15 and we were running by 8:20. I took him on a 16 mile loop through Cherry Creek Park. Same as last weeks run except we made it to the east side Boat Dock before we turned back to the house.

Nice morning, we beat the heat and it was sunny and calm. Pace was good, better than last week, helped to have Craig there to keep me on pace. We were targeting 8:15 but ended up 8:30. The hills slowed me down some. Nothing hurt this week at a better pace, so that's a positive..

I messed up my Garmin about mile 14, so here's a link to Craig's Garmin

16 Miles 2:16:33

Thanks for the run Craig.

After the run, I got ready for my trip to DC and am flying out at 2:30 for about 10 days of work with my old company Northrop Grumman. I should be able to run there and blog whatever I do run.

Friday, July 9, 2010

City Park and Cheeseman

Ran the City Park Duck Pond 5 with a a lap around Cheeseman for 7 total.

Eric ran with us today. Haven't seen him since he moved to Houston last summer. He's still in good running shape and hung with the group like old times. Good to run with you again Eric. He's here in colorado for a 2 week family vacation.

Also ran with Craig C, Craig M and Matt. Nice day 70's, with sunshine. Lot's of stuff going on at City park, cut off part of our route due to an arts fair and zoo construction.

I was going to do the golf course but got caught up in conversation and forgot. So I decided to stay with the group until the Cheesman cutoff. When we got to Park Avenue Jay was waiting on the corner on his way out, so he and I ran Cheesman.

7 Miles 57 Minutes

Thursday, July 8, 2010

Wash Park 7

Ran the wash park 7 mile run today with Matt and Tom. It was a cool day, cloudy in the upper 60's. Would have been a good middle 3 day, but my hamstring started tweaking on the way out and I had a lack of motivation and felt kind of tired. Neither Matt nor Tom wanted to do a tempo run, so I just ran with them.

On the way back we ran into Craig C in Cheeseman and ran back with him. Matt picked up the pace a bit in the last mile and I stayed with him to the Y.

7 Miles 54 Minutes.

Tuesday, July 6, 2010

EHS Track

Went to the EHS track at lunch for Interval/Speed work.
Jay and Pete went also, Craig C went ahead to get the key from the frog and met us there.

I did 4X800 at 255,256,256,254, with a 3 minute recovery (200 meters) in between.

I did 1 400 at 80 seconds at the end.

Ran back with Pete at an easy pace.

It was upper 80's and sunny. Felt the heat, but I took some water which helped.

6 Miles 46 Minutes with 2.25 miles of speed work.

After work, I ran another 4.5 miles in my Piney Creek Neighborhood. I ran through a few areas I usually don't and up and down some hills. I tried to create a path where I never crossed a previous path without leaving the neighborhood. It was a nice evening, we had a quick shower from 6:30 to 7:30, I left about 7:30 and ran easy. Nice rainbows with a great sunset over the Rockies and thunderstorm clouds to the north and east.

4.5 Miles 38 minutes.

10.5 miles for the day

Monday, July 5, 2010

Piney Creek - Orchard - Hills

Ran about 9.5 miles today, through Piney Creek east to the Neighborhoods and eventually over by Orchard and Tower and over to Piccadilly Hill. Did 3 repeats on Piccadilly Hill, great views on top of the hill can see from Pikes Peak up to Longs Peak.

Ran an easy pace. Was worried about my Achilles from the long run yesterday but after I got warmed up it was fine, felt better even. Lots of hill on the way mainly uphill going to the hill repeat start at Orchard and something on the way up to Smoky Hill and Piccadilly I think.

Temperatures were in the low 80's but humid from all the rain we got on the 4th. Took some walk breaks after the hill repeats and coming back.

9.5 Miles 1 Hour 25 Minutes. With lots of hills

Sunday, July 4, 2010

Happy 4th! 15.2 Long Run

Ran 15.2 this morning. My first long run in a while, not counting half marathons.

Ran from my house over to CC Park, ran the trails, the Marina, the lower dam path, bike path, the woods and then back home via Bellview and chambers.

I left around 8:30, it was a cool morning and forecast for a cool day so I took my time getting ready.

Around mile 9, by the Marina my left Achilles was hurting, on the outer side near the ankle. I stopped about mile 11 at the stream and soaked it in the cold water for about 5 minutes. That helped get me home.

It was a slow run and the Achilles is not a good sign, I iced it when I got home. Not sure where that came from although the left heel has been sore for a while, going back to Boston training.

Garmin Watch Data for Run

15.2 Miles 2:14:41
37.5 Miles for the week coming off a cold.

Saturday, July 3, 2010

Piney Creek 7 Miles

Ran 7 miles in the neighborhood today. Did 2 loops, a 4 mile loop by the clubhouse and then a 3 mile loop around Crestline.

It was hot, 93 I ran in the heat of the day at noon, lots of sun. It kinda zapped me. I stopped for water by the pool and then at home between loops.

Ended up with a slow overall pace. Too much fun at last nights Rockies game and fireworks after. Fun night.

7 Miles in an Hour

Friday, July 2, 2010

Duck Pond 5

Ran the duck pond 5 mile route easy today with Scott and Pete.

It was hot, 90 degrees and sunny.

3 day weekend coming up for the 4th, hope to get back on track with miles and start my long runs.

5 Miles 38:30.

Thursday, July 1, 2010

Wash Park 7

Ran the Wash Park 7 Mile route at lunch today. It was hot 93 on Colfax.

Felt better in terms of cold, although still congested, quads were not tight today though.

Ran with Craig M, Craig C and Jeff. I skipped the middle 3, but we did take it up tempo for the 3 miles, ran about a 7:25 pace on average.

Craig M did some intervals on the route, part of his Marathon training.

7 Miles 55 Minutes

Wednesday, June 30, 2010

Yo Yo Yoga

Ran to middle of Cheesman Park and back (3.3 Miles) and then went straight into Yoga class for an hour right after.

I took the last 3 days off running mainly to recover from my cold but also to rest my legs from the slacker half on Saturday. Also had a massage yesterday. Cold hit me hard for a couple of days but I'm on the mend now and I never got to that deep cough stage so should bounce back quick.

I ran with Tom and Bob today, it was hot and sunny, they went on as I turned back, a pretty good pace. On the way back on the downhill I could feel it in my quads from slacker downhills, tight and tired.

Went straight to yoga class, class had just started, the room was full and I was sweating like a dog, so I grabbed a spot up front away from everyone. I was sweating pretty good, dripping and sure I didn't smell to good either. That room is warm anyway. Should have grabbed a towel and had a water bottle though. Good class, we did a lot of leg poses and bends and detox poses. Susan just came back from a "wild vacation" with her "crazy" sister, so we detoxed a lot. Which I figured was good for my cold too. I imagined sweating away the cold toxins and medication I've been taking. My legs were trembling in a few poses where the hips and quads were stressed, but good for me.

3.3 Miles and 1 hour of Sweat Yoga.

Sunday, June 27, 2010

Slacker Half Marathon - 1:36:19

Ran the Slacker Half Marathon today 1:36:19. Nowhere near my sub 1:30 goal for Slacker this year.

What I thought were allergies on Friday turned out to be a cold, it got worse as the day went on with a sore throat and a lot of congestion. Woke up Saturday for the race and I was sick. If not for Zach I would have just bagged the race and gone back to bed. So I decided to run with Zach at his pace and see how long I could go. We were thinking 8 min miles but ended up closer to 7:20, he's in good shape and did not fade like I thought he might. He kicked it at 12.5 and I couldn't keep up so he beat me by about 30 seconds. I was fatigued.

But it was a fun experience with Zach, great weather and he loved the course and the post race activities. I'm disappointed I missed my chance for sub 1:30 half, and probably no chance of it again this year, but happy to have another race with Zach and the fun day running and hanging out together.

Garmin Watch Data for Race

Slacker 1/2 Marathon Results

As I said above, I woke up sick, forced myself out and got Zach up for the race. We left the house about 5:45 - Race started at 8 with a bus ride to the start from Georgetown. For future reference, should have left earlier because it took a while to park at Georgetown and the bus lines were long about a 15 Minute wait. We saw Belvin and his wife, one of Zach's coaches in the bus line. Then saw Survil and his friend as we waited for the buses. We had about a 15 minute wait. The race organizer got on our bus before it left and said the porta-pottis were delivered to the wrong location and it was a "50 yard" walk from the start, closer to 500 yards. Took 10 minutes to walk to the bathroom from the start area. Other than that, well organized with a bag drop. Blue Skies and temps around 60, so we dropped everything in our bag drop and run in singlets. Good thing cause it got hot later.
We got in line for the race about 50 rows back. The sun was hot on us waiting for the start, they had a 15 mintue delay to get everyone there with the buses.

Start - Mile 5
Slow Start and rough with the parking lot and road there at Loveland, narrow in spots. We had to pick our way around a bit to get up to an 8 minute mile. Ran that first little hill easy, Zach too despite the altitude for him, we harldy noticed a bit. When we got to the top I told him it rolls from here. I was having trouble breathing a bit when we picked up the pace as we started downhill. The road was smooth and easy to navigate around runners. We got into a good pace.
Ran the first Mile in 8:10 with the slow start and the hill, then around 7:30 for the rest of the dirt section of the first 5 miles. Zach really liked this section. Pine Trees, Mountain Smell, Sunshine and shade, streams. We passed Blevin and his wife about mile 3. They started ahead of us and were going just a bit slower. They are training for St. George and running her pace, Blevin was just getting over a cold, I told him I just caught one.

We got to the flat part of the trail and the sun was out and it was getting hot. I told Zach the hill was coming up on the road and it would be hot.

Silver Plume Miles 5-10
We started up the frontage road on the only major hill, about a 1/2 mile easy climb but at 9,800 feet. It's a grind hill, the sun was beating on us. But we ran it pretty well, we passed quite a few runners and there were some walkers. When we got to the top, it was a nice relief to be running down again. We got into a good pace, closer to 7 minute miles. I was feeling some fatigue from my cold and not breathing right, but Zach was running strong and showed no signs of fading and I wanted to stay with him. We had a Gu at mile 6 and a good hydration there, that gave us a boost. I was telling Zach about running the apex of the curves and how Georgetown to Idaho Springs was a lot of this. It was hot, but there was an occasional cloud that cooled things off quick. A beautiful morning for a run in the Rockies, Zach and I were eating it up.
You cross under I-70 and there you are headed toward Silver Plume. This section if flat, sunny and seems to last forever. A relay exchange at mile 9 just as you get there. Finally you get to the bike path which is next to the railroad, a bit of uphill and then fast downhill. The bike path always gives me a home stretch boost.

Georgetown Miles 11-Finish
Great views on the Bike Path of Clear Creek crashing down the canyon and the railroad, some clouds to cool us off and fast downhill. We took another GU at the water stop just past mile 10 in the rest area parking lot. Hydrated well here and then picked it up for then next 2 miles down to Georgetown. Ran sub-7 Pace. My cold induced fatigue and short breathing were gone, we felt good on this section and passed a lot of runners that were fading. Ran through the switchbacks fast and then onto the road by the railroad station. Very nice. Then we got to the flat part of Georgetown with a mile to go. I told Zach we might be able to shave a few seconds off his PR of 1:36 but we'd have to push it. The flats hit me hard, fatigue came back and my legs were dead, reminded me of Boston the last 6 miles. At mile 12, Zach poured water on his head and started to pull away from me, I wanted to stay with him but didn't have it. He kicked hard the last half mile and really pulled away. He finished in 1:35:48 (a PR by 13 seconds) and I finished in 1:36:18. 6 Places behind him. We hugged at the finish and had a Popsicle.

Post Race
Slacker has one of the best and my favorite post race activities. Popcicles, hot dogs, soda's, Gatorade, goody bags, finishers medals, tech shirts with a cool logo, Beer Garden, raffles, puppies, all in the middle of downtown Georgetown a cool little mountain town. Zach really enjoyed it too, he didn't want to leave. Saw Susan C there, she ran the 4 mile and won a loaf of bread from the Silverplume bakery. I had a beer with Blevin and his wife and talked about the race and their training for St. George. Zach was eating it up, he did not want to leave. We dipped our feet in the cold mountain stream that runs through Georgetown, hung around for the raffle and post race awards. Zach got 5th in his age group, no award, but he did really well considering he did not really train for a half marathon and did no distance work.

We caught the shuttle back to the car and drove home and got home around 1:30. I hit the shower and the bed. I was sick as a dog but glad I had done the race. Disappointed in that I did not hit my sub 1:30 goal or did not even get a shot at it, but happy that I could push through and run what I did with Zach.
Thanks Zach for a great day running and a fun race.