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