Cherry Creek Sneak 10 Mile Race

I had a really good race at the Cherry Creek Sneak 10 Mile this year.  I ran a PR 1:08:31.  70 seconds faster than my PR from 2010.  I felt really good the whole race.  I tried to maintain my marathon goal pace of 6:53 and did for most of the race.  Really wanted to break 70 minutes which I've only done once.

Really love this event, I've done the 5 mile several times over the years, in all kinds of weather.  This year the weather was perfect for the 10 mile.  Started at 7:30 with temperatures around 50 and finished around 60.  I pushed my self all the way through.  Really once I got past the big hill at Cheeseman I knew I was on a PR pace if I could hold it.  It takes forever to run up 7th avenue, slight uphill but a long stretch and then turn around and come down the other side.  Coming down was really fun though and I got into a really nice 6:40 pace for 2 miles of down hill.  The last mile is a long stretch on speer, but I knew I was on PR pace so that pushed me through.

I finished 3rd in my age group and 42 overall.

Cherry Creek Sneak 10 Mile Results


Garmin Data for Cherry Creek Sneak 10 Mile Race

After the 10 mile race, I had about an hour break and then I ran the 5 mile with Criag Carver at his pace, which was just under an 8 minute mile.  That was fun, a bit tough to get going again after the hour break, but after about a half mile it felt good and a comfortable pace.  I stopped at the water stops and hydrated well.    The 5 mile was getting warm, into the 70's.  We made Craigs goal of breaking 40 (he got 4th in his age group).  I felt great for a total of 15 miles on a fantastic Colorado spring day.

Platte River Half Marathon

I ran the Platte River Half Marathon on April 7, 2013.

3 weeks after a great Moab race, I decided to go for a PR and the elusive 1:30 half marathon barrier.

My goal pace was 6:53 a mile.  This is a really good course, mainly flat with a slight downhill, little hills along the way with one big hill after mile 12.  Weather was perfect, cool sunny, slight tail wind and I was feeling good, except for some allergy problems that hit me pretty hard on Saturday.  I had some problems breathing at the start, through the first mile but then felt good after I settled into my pace and didn't notice it much.

I held my goal pace through 6 miles, then mile 7 I dropped to a 7:10 pace, which surprised me because I did not feel a drop in pace.  I pushed to get back on pace, but could not get back below a 7.   Mile 12, I dropped to a 7:19 and I knew the PR (1:31:16) was out of reach with a big hill in front of me.  I had no push and no kick left, the opposite of Moab 3 weeks ago.  Great start and faded at the end.  The hill at mile 12 goes over the train tracks and is very long, it even curves a bit so you can't see the top, then it drops down quick and a left turn to a flat finish the last quarter mile.  1:33:18

Garmin Watch Data for Race

82nd overall and 10th in my age group.  I gave it my best shot but it wasn't there that day.

Results for the Platte River Half Marathon

Also running was Rick, who is training for Colorado and did this more as a training run.  He killed it, running a 1:35:35, a PR by over 3 minutes.

I rode with my friend Jill to the race (Thanks for the ride).  She ran a really good race too, 1:46:02, she's back to where she was a couple of years ago.

Fun post race, lots of good food (real food), from the Buckhorn Exchange, nice day, good crowd and band and of course Beer.

Fun race, definitely recommend it for a spring half marathon.

I'm still going for that sub 1:30 half marathon this year.  Maybe Slacker or Georgetwon this summer.

Moab 2013

I had a great Moab Canyonlands Half Marathon race this year.  I ran 1:31:26.  My second fastest half marathon ever and 11 seconds off my PR.  I felt so good the entire race, really got into a zone and kept my pace steady and under 7 minutes.  Except for the start, got too far back from the start and had a slow frustrating 1/4 mile of dodging runners to get into my pace.  Then I had to stop at the porta potti for a 30 second break and then get back in the pack and weave through, so I had a slow first mile of 7:30.  My goal pace was 6:55, so I had to make up 35 seconds in  12 miles.  I passed so many runners because of my slow start, but that was good because I always had someone to chase down.  The slow start might have helped me finish strong, I ran mile 13 in 6:40 and finished the last bit at a 6:15 pace.

I even attacked the hill at mile 8.5, it seemed smaller and less steep this year and I pushed it, got a 6:50 mile on the hill, felt so good, to get to the top and hear the drums at the bottom and run down toward them with a smile.

Half Marathon Finish.  I felt great and finished strong.

Thanks to Alicia for the action picture.

Alicia won the female masters title in the 5 mile this year, so she was ready at the finish to see the group come in with a camera.

Garmin Watch Data for the Race

Here is a link for the results from our group.
http://www.pickledprostates.com/2013/03/2013-moab-canyonlands-half-marathon.html

Moab 2013 Half Marathon Results 

Days like this are rare, I really enjoyed it and I feel like my last 3 1/2 months of training have really paid off.  Both the running and the weight loss, down to 141 before the race, really helped me push the threshold.  The start might have cost me a PR race, but it might have helped me finish stronger than normal, I took 2 minutes off my best Moab time in 2010.

Gina and I had a really good time after the race, we splurged a bit with the drink and food and the weather was very spring like until we left, having breakfast on the balcony of the hotel in the sun was so nice the next day.  Driving home it was snowing in Vail through Georgetown and slowed us down coming back, but it was a really good weekend all the way around.

What's next?  Let me think about it and get back to you.

Update...
I decide to run the Platte River Half Marathon on April 7, 2013.
http://www.platteriverhalf.com/

Registered for the 2013 Chicago Marathon

I have registered for the 2013 Chicago Marathon.  It is on October 13, 2013.

I also registered my son  Zach, who ran a 3:07 in Denver 2012.

I didn't have a marathon last year, so I jumped in in 2013 early with a Chicago registration.  7 Months to train.  Hope I don't burn out. :)

The web site was swamped and Active.com had a lot of technical issues, like 40,000 people trying to register on the same day.  It took me a few tries but I got us both registered.  The suspended the registration after I got in and said they have 15,000 spots left and will re-open it in 2 days.  It's crazy how quickly the big city Marathons are filling up.  I remember you used to have months to decide and register and now it's days.

Anyway, I'm in with a BQ qualifier as a goal, not that I will do Boston again, but that's a good goal with the faster qualifier times.  3:25

Snowing hard in Denver now, as I blog this.  Might have to adjust my training schedule this week for the snow storm.  Makes me long for the summer long runs at  5:30 am before it gets too hot.  Those will come soon enough.

Snowman Stampede 10 Mile Race

I ran the Snowman Stampede 10 Mile Race in Littleton, CO on Saturday February 16th.

Same course as 4 weeks ago in the Frosty's Frozen.  Weather was really good for it also, 50's with sun, only negative was a headwind of 10-15 on the way out for 5 miles.

I ran an 1:11:27, improving my time over 4 weeks ago by 85 seconds.  I was happy with that.  I tried to hold a 7:05 pace for the race.  I did that for the most part, but felt it around mile 8 so last a little pace on the last 2 miles.  I passed quite a few runners in the middle miles, so that felt good, although only 2 in the last 2 miles, everyone was spread out.  About 500 total runners, so a decent showing for the 10 mile.

Snowman Stampede 10 Mile race, heading up a slight hill about mile 4.  I felt good and tried to smile it does look a bit like a wince though.

I was 4th in my age group again and 39th overall.  This was a Colorado 10 mile championship race so some faster runners showed up .  SHHS coach Manley won the 45-49 age group again.  I think he won all 3 races and the series.  Also saw Coach Brianna, Rachel and Anna from my Yoga class there.  No other runners from my group made it this time.

2013 Snowman Stampede Results


So now I have 4 weeks to go before Moab, the plan is to train hard for the next 3, do the Running of the Green 7k for a tuneup race and taper the 4th week before the race.  I'm also on track to get my weight down to 145 before Moab, if I just stick on plan.

January - A good start

I had a good month running in January.  The weather in Denver, overall was really good for running outside.

I ran 175 miles, not as many as when I was training for Boston in 2010, but still a lot for this time of year.
I did weekly long runs of 13 and 2 15s at the highline Canal , and mixed in some 10 mile runs during the week, also did weekly tempo runs and speed work at the track.  I am getting some speed back,

I ran the Frosty Frozen 10 mile race in Littleton, CO on January 19th.  A fun race on a pretty fast flat course along the Platte River, out and back from Hudson Gardens.  It was a nice day in the 50's with sun, so I ran in shorts and a short sleeve shirt.  I ran better than I thought 1:12:50, a 7:17 pace.  4th in my age group behind Coach Manley (SHHS) and Patrick Ruddy (Pickled Prostate teammate).  I was hoping to break 1:15 so I felt good about it.  I plan to run the Snowman in February with a goal to take 2 minutes off that time for the same course.

Results from the Frosty's Frozen
http://winterdistanceseries.com/Frosty/results-photos-and-media/2013-results-10m/

Frosty's Frozen Jan 19,2013
The lady behind me and I played leapfrog several times

No injuries or issues.  My knees have been a bit sore, but with the extra miles, it comes with the territory.

I have gotten my weight down to 151, by the end of January, lost 8 pounds for the month.  Targeting 145 before Moab.

On the last day of the month, we ran an old fashioned middle 3, the wash park route.  Nice day, it was fun.  I felt good and ran a 19:01 for 3 miles.

So a good finish to a month that was a good start for the year.  6 weeks to Moab.

On the Run Again?

Or maybe on the Blog again, since I haven't actually quit running.  Just blogging about it.
And to be honest my running has gone way down, in miles and quality since I stopped blogging.  What happened?

My last race was the Denver Marathon, where I ran with Zach.  I did the half and he did the full Marathon.  I stayed with him for 3 miles and then told him to go.  He ran a fantastic 3:07 for his first Marathon at age 18.  So proud of him.  He's a freshman at CU now.

Anyway, I ran a mediocre Half at Denver and pulled a calf muscle at mile 11 or so, not a bad pull but enough to lame me for a couple of miles at the finish.  With a 1:39 half marathon.

So after that I felt burnt out and just ran for easy running.  Put on a little weight and didn't really care for racing or endurance.  25 mile weeks, and just enjoyed life for a while.

But then I ran a mile high loop 3 mile tempo after Thanksgiving and could not break 22.  I got on the scales at the Y after that run (first time in a while) and wow, I weight 165, 15 pounds over my running weight.  November 29, 2012.  So I said this stops now, if I put on my usual 5 pounds over Christmas I would be 170 and even slower.

So I signed up for the Moab half marathon in March 2013, started picking up the miles and the quality.  December was my highest mileage month of the year, 155 Miles.  But 2012 was my lowest mileage year since 2006.   And the first year I did not train for and run a Marathon since 2007.

I also started watching the calories and cutting back on drinking and excessive eating and snacking.  Adding long runs and pushing my speed workouts.  My goal are to
   1) Get back to my running weight , below 150 before Moab
   2) Get back my speed and endurance, maybe not to PR levels, but improve.
   3) Equal my Moab PR in the half of 1:33 in 2010
   4) Run a least 1 race per month in 2013
   5) Run a fall Marathon in 2013
   6) Have fun and enjoy life.

So it begins.

EPIC Rocky Mountain Relay

I ran the EPIC Rocky Mountain Relay July 20-21st.

My second year to do this relay.  They changed the course quite a bit, for the better.  I run it with Team Anadarko which is a corporate sponsored team.  The team changed quite a bit from last year only 6 of us returned this year. 12 Person Team from Canon City to Crested Butte, 190 Miles.  We finished in 29 Hours 30 Minutes.  10th overall and we won the corporate division.

I ran legs 5, 17 and 29.  19 Miles total.

 Team Anadarko at the Finish in Crested Butte

Front Row: Joe, Chelsea, Glis, Brandon, Mike

Back Row: Ludy, Raleen, Jay, Bob, Scott, Sherry, Dennis

My Only action picture, running downhill on Leg 17, my favorite of the 3.  Right at dusk, it was cool, downhill, very fast.  I had a great pace going with some great views on the ride down.

Van 1 at the finish.  We had a really good time with some fun people. 

This was my 10th Team Relay.  Had a lot of fun and saw some parts of the state I never would have.  Got the Rangar Colorado Relay coming up in 5 weeks.  Yay.  I love relays.

Colfax Marathon Relay

I ran the Colfax Marathon Relay with a team of friends/co workers.  Darin, Raj, Jim and Carrie.
We were called the Crickets.  Because no-one would answer any questions about if we were running the relay or not.  Raj was the captain.

I ran the first leg, which was great, 6.5 miles total.  Nice early morning start on a sunny but cool day, in the 40's at the start.  Nice leg, 1 mile in the park, then 2.5 on Colfax down to the fire station at Speer and Colfax, through the fire station (very cool) and then 2 miles over to mile high on the Cherry Creek Bike Path, to Confluence park and then the about a mile on the Platte River Trail to mile high stadium.  Through the stadium and then exchange number one on the other side.

Cherry Crrek Trail about Mile 3

 Mile High Stadium near the 10k mark

I ran the 6.5 at my 10k pace, targeting sub 7, similar to the 5 mile Cherry Creek Sneak.  I felt good and did a little better than goal pace.  Ran the 6.5 in 45:00, just as I'd predicted.  I was very close to my 10K PR of 42:25 at the actual 10k mark which was just before mile high.

Our team did 3:34, came in 19th in our division which had over 250 teams.  Not bad given that most them only run a small amount.   Fun race, hung out a bit.  Also running were Jeff, Pete and Jill in the half and Bob in the full.  I saw him run through after the exchange, he was on a 7:45 pace and looked good, he held on for a 3:30:30.  Just 4 weeks after Boston.

Garmin Watch Data for Colfax Relay Leg 1

Bannister Mile

The group I run with downtown had our annual Bannister Mile at East High School Track at lunch on May 15, 2012.  We run a timed mile on the track.

This year I ran a 5:39.  Better than my goal of 5:45.   I felt good the entire race.  Started fast but got into a comfortable tempo pace.  I was in 4th place half of the race with the leaders (Matt, Scott and Tim) well out in front.  I felt kind of like I was running by myself, until  the 1000 meter mark and then I heard the breathing of Chris and Dave, battling like they used to in high school.  They passed me on the curve and I tucked in behind them trying to hold their pace.  With 100 meters to go, Dave was out of reach but Chris and I kicked down the stretch.  I nudged him out at the very end.  That felt good, we have had several close finishes over the years and he usually gets the win.

We did the 8X200 relay after, I was on Matt's team.  That was really fun with a couple of lead changes.
I was the 6th leg and we were behind when Caprera started running for the other team.  When I got the exchange from Bob I ran really hard trying to catch dave who had about 50 meters on me.  I ran past a bunch of PE students who were watching us run and they yelled chase him down, I kicked it and did not quite catch him but made up a lot of the gap.  Matt was our anchor so we won by 4 seconds.

When I got done I looked at my 200 split, it was 27 seconds, I was amazed.  That has to be a PR but I have not really timed myself on a 200 very much, event with intervals.  I remember racing Jay S in a 200 a few years ago and running about 32.

A fun race this year, Matt won with a 5:01.  Scott and Chipman joined us for another year after moving from downtown.  Dave Caprera organized the event, did the post race food and took the team picture.

Here's a link to the web site with the results and the group picture.

http://www.pickledprostates.com/2012/05/2012-bannister-mile-results.html

Cherry Creek Sneak - 5 Mile Race

Ran the Cherry Creek Sneak 5 Mile race in Denver on April 29, 2012.

Great day for the sneak, my first since 2009, but probably my 7th time to run it.  Lot of good memories, good weather and bad.  This years weather was great the best I ever remembered.

I ran a 34:54.  Not great but made my goal of sub 35.  I felt really good the whole race like I was running in a good zone, dialed back the pace a couple of times early but pushed it miles 4 and 5.  I really pushed the last half mile to break 35, but the posted me at 35:03 same ask clock time but there was an 8 second difference, so I'm logging it at 34:54.

10th in my age group but the field was diluted somewhat with the 10 mile race being added this year.

5 Mile Sneak Results

http://results.active.com/pages/searchform.jsp?rsID=127117

2012 Cheery Creek Sneak, on Speer Near University, less than a 1/2 mile to go

Pi Mile - 3.14159... 5k in Golden, CO

Ran the Pi Mile 5k (3.14159...)  in Golden on April 22, 2012.
Small race, about 160 runners, no frills but a fun little course from the Colorado School of Mines Track down Clear Creek Trail and back.  Flat fast course with only a little uphill at the end.

I ran a 21:21, which was about where I thought I'd be given my 3 mile tempo runs, was hoping for a good day and a sub 21 but it was a fun race.  I did win my age group ( by 13 minutes which means the next guy pretty much walked it), top 10 though with a lot of college kids running it.

Race Results
http://www.imathlete.com/events/EventRaceResults.aspx?fEID=12762

Denver Marathon

I ran the Denver Marathon on October 9, 2011. This was my 7th marathon, I ran it in 3:37:02.

Here's a link to the results,

http://running.competitor.com/cgiresults_search?eId=11&eiId=55&seId=154

Here's a link to the results for our group on this Marathon Sunday.

http://www.pickledprostates.com/2011/10/marathons-october-9th-2011.html

Colorado Relay - August 26,27 2011

I ran in the Colorado Relay August 26 - 27, 2011.

The Pickled Prostates came in 2nd Overall, wining the Masters Division for the 6th time in 7 years.

We were beaten by the Young Guns again, but we were a bit closer this year.

It was an interesting and fun race. I ended up running 2 downhill segments, as we mixed up the team order, which was legal this year to take advantage of strengths and weaknesses. I did 18 miles total, including down Vail Pass and Berneo Pass

My third leg was short (3.6 miles) , but the most interesting, with a car fire on the course in Glennwood Springs, lost runners but not me! and passing the Weed Wackers while they were lost and holding them off to the end.

Here's a link to the blog post I made on the Pickled Prostates site with the team details and some pictures.

http://www.pickledprostates.com/2011/08/2011-colorado-relay.html

That's my 9th relay. They are so much fun, nice to have them a month apart this year, that helped to mix up the training and recover between.

2011 Pickled Prostates at Snowmass Finish

Andre, Patrick, Jeff, Mike, Pete, Tim, Scott, Dennis, Craig and Bob

EPIC Rocky Mountain Relay

I ran the EPIC Rocky Mountain Relay July 22-23rd with team Anadarko Petroleum

It took us 30 Hours 26 Minutes to finish, by far the longest relay time wise I've every done. 193 Miles but about half was in a hot sun and heat.

We finished 15th overall out of 50 teams.

It was a fun group and race, but the temperature was brutal, saw a lot of teams melting on the course including ours. The race went from Colorado Springs to Crested Butte via Cottonwood Pass, 193 miles with a 12 person team. We started at 11 am, should have started earlier, but we would have hit the heat both days anyway.

It's my 8th relay, but a unique experience running on a team to just finish the race.

My first leg started in Canon City at 4:30pm on Friday, with a 1000 feet of elevation gain from miles 3 - 6 then 1.5 downhill. Winding up and down a canyon road. Would have been a cool run on dirt road but it was 100 degress with no clouds or shade all the way up to the top.

Finishing Leg 7 in the Canyon, after the clouds moved in and it cooled down to 99 for the downhill finish.

Van 2 at the Top of Cottonwood Pass, Runners 7-12

Bob, Dennis, Glis, Jay (Captain), Lonnie, Viennie

Team Anadarko at the Crested Butte Finish. 30 Hours 26 Minutes, 15th overall.

Lonnie, Beth, Gliceria, Scott, Raleen, Bob, Jay, Elizabeth, Viennie, Dennis,Brandon, Mike

Moab Half Marathon

I did not have good results from my 10 week Half Marathon Training experience. I ran terribly, probably worst non-injury race I've ever run. I did 1:41:26. I'm not sure what happened. I trained well and hard, hit all my workouts except for a couple of speed workouts due to the weather, had a long 9 day taper and went into the race rested.

I started out at a 7:20 pace, my plan was to start easy and build up to a 7:00 pace and finish strong. Complete opposite. There was a stiff head wind at the start and throughout most of the race. It was overcast but the temperature was in the 50's so it was nice running once you got going except for the wind.

I ran the first 2 miles around 7:20 and ran with Jeff for the first 2 miles, He was drafting a lot so I fell behind him and then at about 2 1/2 he pulled away. I was fading already and my legs were pretty much dead, like I had not tapered. I was really hungry and felt weak. My spirit was broken. I trudged through the miles and tried to relax and just enjoy the canyon and the event, but I was so aggravated that I was racing so poorly, turning more into a training run as each mile passed. I walked through the stations at 4 and 8 to take a Gu and hydrate with water and gatorade, which helped a little. At the 10 mile water station, Tom caught up to me and we ran together through about 12 where he finished strong and I continued the fade. He ended up 2nd in his age group and finished about 30 seconds ahead of me.

Everyone else did pretty well, a bit slower thanks to the wind but I really tanked it, bad.

Results for Our Group

Garmin Watch Data for the Race

It was a fun trip otherwise, I felt sick for the afternoon but made the post race party at Craigs cabin with a healthy appetite.

I need to back off running a bit and focus on looking for a job. I need some time to reflect about what might have went wrong or maybe it was just a bad day with a lot of factors involved. I think I got too far out of shape before I started training for this and did not have the base to support a 10 week schedule for a decent half marathon performance.

Zach did well this weekend though. At least someone in the family was running strong. He won the 3200 at the Aurora City Meet with a time of 10:52. A PR by 8 seconds. Great Job Zach, I am so proud of you.

Zach and Dan moving through the field in the 3200 at the Aurora City Meet.

They finished 1, 2 with a sprint finish for Dan. Charlie finished 5th.

Aurora City Meet Results

Moab Training - Last Week

My 10 Week training program is at an end. All that is left to do is taper for an easy week and hit the race rested and reap the rewards for the last 10 weeks right? We shall see.

Monday - Ran 4 Miles from home with the dogs, easy run.

Tuesday - 4X400 Ran 400's at SHHS track after lunch. Ran them hard but full recovery took a second off each 400. 87,86,85,84. Did a mile and a half warm up and a mile and a half cool down including 1 mile with the dogs.

5 Miles with 1 speed.

Wednesday - Rest

Thursday - 4 Easy. Ran 1.75 with the dogs really easy, around the schools and fields. Then ran 7:30 pace for 2.25 up and down Crestline.

Friday - Travel to Moab

Saturday - Moab Half Marathon

Moab Training Week 10

Final Week of Moab Training. Starts off very cold on Monday/Tuesday

Monday - Wash Park 7 Miles. Ran the wash park route at lunch with Andre and Tom. It was really code, in the 20's but humid, so it felt colder. Good Recovery run

Tuesday - Took a rest day. It was cold/snow. I had some stuff going on with work and decided to skip the workout. Was scheduled to do 10X800. I want to to a 9.5 mile tempo run on Thursday so I should be fresh for it.

Wednesday - Cross Train. I skipped Yoga and stretched, rowed and rode the bike instead.

Thursday - Wash Park 9.5 Mile tempo run. I left early, just me about 11:45 hoping to go around wash park and maybe run back with the group the last couple of miles. As it turns out everyone did something different today and I saw Matt coming back around the country club, Pete and Tom on the east side of wash park followed by Craig C. Then when I got to Alameda I saw Pete and Alicia coming out, so I ran about a half mile easy with Alicia down to Speer and then Pete and I got back to my pace which was around 7:30 to Colfax. I picked it up a notch and caught Craig C about 2 blocks from the Y. I was feeling good the last 3 1/2 miles from Speer on in. Gave me some confidence for the half next week after last Sunday's long run. Really nice day, sunny and in the 60's.

I ran it in 1:13 with a couple easy 1/2 miles tossed in. My Garmin could not synch to the satellites for the first half mile.

Garmin Watch Data for Run

Friday - City Park Duck Pond. Ran the 5 mile duck pond route with Pete, Andre went long and Bob did two mile high loops. I was a bit sore from yesterday, so good recovery pace. 5 Miles 41 minutes. Last day of work. Might not be running downtown for a while.

Saturday - Rest

Sunday - 5 Miles Out and Back to CC Park, some up tempo, strong finish. Meant to go harder but eased back. 41 Minutes

Weekly Summary - 4 Days, 26.5 Miles 1 medium distance Tempo Run.

Moab Training Week 9

Week 9 of Training begins with good weather and a hint of spring in the air... Came off a good week last week, can I make it two in a row?

Monday - Wash Park 7 Miles. 60 Degrees, nice day. Good recovery run from yesterday. Was not sore like I thought I might be, picked up the pace coming back with Andre and Tom. Last mile was a good clip. 7 Miles 55 Minutes

Tuesday Track 9X800 Intervals. Nice Day 60's with sun, no wind. Spring Track season is here. I did 8X800 on the track and then a 1/2 mile interval on the last half mile back to the Y. I felt better than last week. All but one interval was 3:00 or under, I lost focus on number 7 and ran a 3:06. Average was just under 3:00. So a good workout. Joined at the track by Chris, Craig C, Dave. Jeff and Bob did the mile high tempo loop.

8 Miles with 4.5 at speed.

Wednesday Yoga. Good,tough class sore from the track, left hamstring really tight.

Thursday Middle 3 Tempo

Ran the Middle 3 in 18:48. Huge improvement over last week and best this year by over 30 seconds. Starting to feel the training kick in. 4 traffic stops helped a lot. Pete ran the middle 2 and pushed me up the hill for the first mile around 6:20.

Friday 7.5 Easy

Ran from home today, since I worked at home due to a doctors appointment. I did a loop through CC Park at the same time as the group run. Just me though. Ran easy, similar route to the long run but cut in half turned right instead of left at the first bathroom. Ran 7.5 at an easy pace.

Saturday Rest

Sunday 15 Long Run

Ran the same long run as the previous week. Solo this time. Much slower without Bob and Matt to pull me along. Also my heart wasn't into it, I went to a Creyton's birthday the night before and celebrated a bit both diet and beverages. I felt so sluggish. I almost cut it short to 7 miles but decided to grind it out for the 15 regardless of the pace. I ran it in 2:15:53. 12 minutes slower for the same route, about 50 seconds per mile on average.

Weekly totals 44.5 Miles with 2 speed workouts and a 15 Mile long run

Moab Training Week 8

Wow, week 8 already. Time does fly. Less than 4 weeks to go. I really need to push these next 3 weeks. 44 Miles planned for this week.

Monday - Wash Park 7 mile run with Andre and Craig C. Small group due to the presidential day holiday. Ran slow and easy, took almost an hour for the 7 mile out and back to Wash Park. Good recovery run from yesterdays "tempo" run. Weighed in at 156 today at the Y, dropped a couple of pounds which is a good sign. A pound a week till Moab would be ideal.

Tuesday - EHS Track Intervals - 8x800.

Nice day in the 50's. Ran to the track. Good group Tom, Craig, Jeff, Dave, Pete C. Most of them did 4 800's and left. Nice day, sunny, in the 50's only a slight breeze. I felt good, rested. Some left heel pain and some left calf tightness on the last couple. I ran pretty smooth, tried to relax. Goal was 3 minutes. I did 4 over and 4 under goal. My last one was the fasted 2:57. #7 Was the slowest 3:05. (304,300,259,300,304,303,305,257). Ran back solo, easy.

8 Miles with 4 Miles of Speed work

Wednesday Rest/Yoga - 6 consecutive running days, needed a rest day for sure. Tough Yoga class, sore muscles from the track.

Thursday - Middle 3 - Ran the 7 Mile Middle 3 Tempo run. Did the middle 3 in 19:33. Disappointed in that it was slower than last week and my goal was sub-19 by the end of February. I was the only middle 3 runner today. Pete C did the middle 2 and hung with me the first mile which was around 6:35. No traffic stops on the way out and some soreness from the track workout on Tuesday. That's why we train I guess. Matt, Craig M and Jeff went around wash park and ran back with us. Craig C and Dave went around the park slower. Alicia ran with us to the start and then did an interval workout.

Friday - 7 Miles Golf Course Recovery Run.

Ran the 7 Mile Golf Course run with Andre and Bob. Cold with some snow in the morning, but only wet by lunch. Good recovery run. Felt good

Saturday Rest Day

Sunday - 15 Mile Long Run

Ran a 15 Mile Cherry Creek Park Loop with Matt and Bob, who met at my house in the morning. We left about 10. Cloudy day but temperatures in the 40's and no wind. It was Matt's 32nd birthday. Great run. 15 miles at a good long run pace for me with hills and trails and concrete. They helped push the pace. Up to 9 miles I was holding an 8 minute pace comfortably, then started to fade some and struggled on the hills the last 3 miles. Matt attacked every hill and was really strong, Bob also attacked most of the hills and is in great shape.

15 Miles 2:03:56

Garmin Watch Data for Long Run

Weekly Summary - Great week for training. 5 Days 44 Miles with 2 Speed workouts and a 15 mile long run.