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

Pre-Race
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.

Congress Park 5

Ran the congress park route at lunch today.

Ran with Bob, Jeff and Craig M.

Easy pace, it was hot. Nobody really wanted to push the pace or go more than 5 miles. The pool was busy, it was hot, upper 80's.

My allergies really flared up today, I am so congested in my sinuses.

5 Miles 42 Minutes

EHS Track 4X400, 3X300

Ran a lighter interval workout at the EHS track today.

4X400 79,8179,79 with a 200 recovery

3X300 61,59,60 with a 200 recovery

We had a big group at the track today. Even Caprera, Jeff and Carlos were out there today. Caprera did his first real track work in a while. Matt showed up as a warm up for his night time track group. Scott did a lap tapering for his big race. Craig and Tom running 400's pushing each other. Not bad for a hot day (85). The new track inspired more people to show up I'm sure. Craig C was the key keeper today. Most of the group left early after a symbolic lap or two or 4 400's.

Pete C was the iron man today doing 7 400's. Chipman did some fast 400's after getting there late.

The 300's came from Alicia she got there late and had 6 300's on her schedule, so I did 3 with her at her pace which is pretty close to my 400 pace.

I wanted to get some speed work in but not to many miles or longer distance (800) so this was about right, I think.

Bob joined us at the track late and ran a few laps as part of his long run, then we locked up the track and ran back (Alicia, Pete, Chipman, Bob and myself).

I got woken up last night by a phone call from Michelle, we were doing a production migration load for our Texas client. So I was up from midnight till 2 am. I was really tired at work and after the track workout but for the track I didn't feel any effects.

6 Miles Total 48 Minutes with 1.6 Miles of Speed Work

Congress Park 5 Miles

Ran the Congress Park 5 Mile route today. After yesterdays workout I decided to taper down my mileage and intensity this week for fresh legs on Saturday. So I did the 5 mile vs the 7 mile Wash Park route, plus I had not done a pool run since it opened in 2010 for the summer.

Ran with Tim, Tom, and Pete. Andre was the only Wash Park 7 guy today. Everyone else did Cheeseman (jeff, matt, dave).

It was hot, 85 degrees with sun. We ran an easy pace and walked the pool as is our tradition, then picked it up from the end of Cheeseman to the Y with a burst from Pete about a 1/2 mile out, we all followed for a strong finish in the heat to the Y.

5 Miles 41:20.

Bakerville to Loveland Ski Area - 11 Miles

Ran from the I-70 Bakerville exit up to Loveland Ski Area and back and then added on another mile on the frontage road to give me 11 miles today. Matt ran with me.

I picked up Matt at 7:30 and we got out to Bakerville Exit parking area around 8:30 and were running by 8:38. It was a crytal clear blue sky day in the mountains. Beautiful day. Temperature was 65 degrees and no wind when we started.

The 5 mile run up on dirt road trail has 1000 feet of elevation gain over some rolling hills. This was my first relay leg of last year and the 3rd time I've run it in that direction. It took me 52 Minutes today. I ran it in the relay in 43 minutes. I had to stop and walk quite a few times today, I took my time going up. Matt ran ahead of me and finished going up a few minutes ahead. We stopped at the ski area and talked about the relay legs and I had a Gu.

Running back down is the first 5 miles of Slacker 1/2 Marathon which is next week. I wanted to go at a 7 minute pace all the way down, but I didn't even come close. Matt did though as he ran ahead. I took a couple of water breaks on the way down at a couple of the uphill peaks. I ran down in 43 Minutes. They've improved the road quite a bit, only about 1 mile of it is rocky and trail like now, but they are still working on it.

When we got back to the parking lot, I dropped off my shirt and water pack and Matt and I ran the hill up the frontage road. The only real hill on the Slacker Half Marathon. We ran up to the hill peak about a 1/2 mile and then back down. Gave us 11 total. Matt hasn't run that many miles in a while, but he did great, kicked my butt on all 4 legs and finished about 9 minutes faster on his watch than me. Thanks for the run Matt, it was fun. Nice Work.

I was pretty disappointed with this workout. I thought I'd do better in the altitude and really crush the downhills but I struggled with the uphills and had no gas or leg push for the downhill. This doesn't give me a lot of confidence for a sub 1:30 at slacker on Saturday. It was good to go over the top part of the course though, so I'm familiar with it for next week. I think my best strategy would be to get some rest days in next week and show up on Saturday with fresh legs and a positive attitude.

When we were at the car break, we talked to a guy who was training for 4 100 mile races coming up. He was running from the parking lot up to Grey's / Torre's peaks (14ers) and then back down for a training run. He had done a lot of ultra distances and had stickers all over his car.

Garmin Watch Data for Run

City Park Golf Course 7

Ran the Golf Course 7 Mile route at lunch today. Just Matt and I started today at the Y, Chipman caught us about a mile up 16th at the light on Park Avenue. We ran the 7 miles in 53:44. Matt and Chipman talked about the NCAA conferences Big 12, Pac 12, Mountain West, BYU, Utah pretty much the whole way. I just ran and listened. My only comment was about not seeing as many OU games because CU is no longer in the conference.

Sunny Day, Beautiful views of downtown running from City Park in. Lot's of Cafe People on 17th. Good Pace, a bit sore from yesterday. Hamstring and Heel. Still breaking in those new shoes.

Rest Day Tomorrow and then a mountain run on Sunday. Looks like a good weekend for Denver weatherwise.

7 Miles 53:44

Middle 3 - 18:29

Ran the middle 3 at lunch today. 18:29. Made my goal of under 18:30. It was hot, 80 degrees with sun, no wind.

I was the only full middle 3 runner today, Matt ran 2/3 of it at my pace and Tom ran about 3/4 of it at a slower pace. They started out easy and picked it up as I passed them from the start.

I had plenty of traffic stops, especially at Speer on the way back, very long light. Matt helped keep me on pace up the country club hill to Alameda and then back down to Speer. I did the downhill half mile in 2:44. The sun was really hot on the pavement in sections and everyone was sweating pretty good.

Craig C, Scott and Craig M just did Cheeseman, they are tapering for races. Mt. Evans and Scott for his 1/2 Iron Man in Lubbock next week.

7 Miles 52 Minutes with 3 Mile at Tempo 6:10.

Garmin Watch Data for Middle 3

On Track Again - 6X800, 1X400

We did intervals at the East High School Track today. Yes. After a 5 year lock out we are back on the track at EHS. According to my running logs, March of 2005 was the last time I ran there.

It is such a nice rubberized track, flat with artificial turf infield, very clean, no step off on the inside like at many tracks. Even a porta potti . It's also kind of private, with a big fence and the locked gate. We saw other runners run past looking at us with envy.

Good group for the inaugural event. Chris, Pete C, Bob, Alicia, Craig M, myself. Later joined by Scott and Chipman. It's a fast track and very spongy. Some of the guys said it would be great to run with spikes.

I did 6X800 from 2:55 to 2:58. Did the last 2 800's with Chipman and then a 400 at 78.

I'm loving the new track and am spoiled already. Sun was out today too, but not too hot. A bit of a breeze on the track. A perfect start to a summer of track work.

7.5 Miles with 3.25 of speed work.

After work, when I got home. I ran 5 miles out and back from the Old Library to CC Park. It was flat and some trail so that helped make the second run easy. I went at an easy pace out and a bit faster coming back. Nice summer evening for a run. Temp around 70 with a breeze and a nice sunset.

5 Miles 42 Minutes.

12.5 for the day

Wash Park 7

Ran the Wash Park route with the group today. Good size group at the start.

Matt, Craig M, Andre, Bob and myself ran to wash park and back. Matt's run 5 miles in 3 weeks but pretty much set the pace for the group. We got faster each mile and finished the last mile at a 7:15 pace.

I'm breaking in new shoes on this run. Hopefully no blisters with 7 miles at that pace for the first run, usually like to run a couple of shorter slower runs in them to start the break in, I could feel the heat in the soles from the run. Same model and color as the last pair. My last pair had some good memories. Started with Boston Training, Moab, Boston, Boulder, Mickelson and ended with yesterdays epic Guanella pass trail run. So long old shoes I will miss you, you served me well for 435 Miles.

My shoes on their last day in the running rotation.

Now they will be set out to pasture for leisurely walking.

7 Miles 54 Minutes.

Georgetown Silverplume Loop - 12 Miles

Ran the Georgetown Silverplume Loop run today. I've run this run or a similar one every summer for about 6 years now, since I trained on it for my first Colorado Relay. Today was different though. It was cold, rainy and snow about 9000 feet.




I woke up this morning to rain and stayed in bed an extra hour, so I didn't get to Georgetown till 10:00. It was raining all the way there, with some ice pelts along the way. When I got to Georgetown it was more of a light drizzle, temperature was right at 32 degrees. I think the elevation helped, above 8000 feet it wasn't raining as hard. It's 8500 feet at Georgetown. I wore shorts, two long sleeve tech shirts, gloves and a waterproof shell.

I knew Guanella pass was under construction from last year, but did not realize it was so close to Georgetown. Right away I hit construction, although on a Saturday only a couple of workers. Water was pouring down the road in little streams all over with mud and rock. I had to pick my way across water as I ran uphill. It is a steep start and I felt it with no altitude running in several months. I took off my shell at the mile point, I was hot from the steep climb. I only saw two cars on the way up. Normally the views are great, but with the clouds and fog, not so much this year. A nice view of Georgetown at the mile mark and another one on the trail looking down the valley as the train chugged it's way up are two that I remember this run.

At the Jeep Road around the 3 mile mark, it was really snowing and the roads were snow packed. The jeep trail is rough and tough to run normally but the snow made it very hard to run any distance without stopping to walk and pick your way around. There were some recent tire tracks most of the way which helped.

The stream was really roaring from the rain and snow. Pretty intense. I was concerned the jeep road was washed out where it crosses with a little bridge over a drain pipe, but it was fine. A lot of water was pumping through there but it was good. I had to walk a lot on the trail. I lost my tire tracks near the top and it was really tough to find a good path to run on. Finally making it to the trail at the 4 mile mark and peak elevation of 10,050 feet. It was cold and wet so I put my shell back on. Easy to run on though as it is flat and some downhill for a while, then slight uphill to the Chimney on the SilverPlume Side.

I stopped at the Chimney for some Gu and then headed on the trail. Usually I fly on the trail, but with 3 inches of fresh snow and steep cliffs, I took it cautious. There were footprints and paw prints which helped some. Some huge puddles on the lower part slowed me down also. It was pretty though and the sun even came out for brief periods. As I got lower the snow decreased and it became more wet trail. I passed the guy and his dog about half way down.

I had originally planned a 14 mile out and back today, but due to the conditions and the fatigue of running in the snow, I decided to do the loop and add a couple of extra miles in Silverplume. I took the long way down to the dirt road which adds about a 1/2 mile to the route also. When I got to the road it was drizzling rain but warmer, I took off my shell again. I tried to pick up the pace but it was tough. I did pick it up some on the downhill into Georgetown on the Bike Path. Good views here of the trains with people and the roaring river going down the mountain back to Georgetown. I was trying to mimic Slacker which is in two weeks, my pace was way off where it needs to be for that though around 7:30 here.

I ran back to the car and dropped off a couple of layers of wet clothes and then did an out and back into Georgetown for 2 miles to give me 12 for the day. Again trying to mimic the last mile of Slacker that is tough on the flat streets of Georgetown after all the downhill. My pace was slow here too but I hit a couple of hills.

Overall Good Endurance Run with 2:15 minutes of running at altitude and some pretty good elevation.
12 Miles 2:13:57


Garmin Watch Data for Run

City Park Golf Course - 7

Ran the City Park Golf Course route today at lunch. Ran with Jay, Scott,Chipman, Bob and Craig M.

We started out kina fast for a Friday easy day run, with Scott and Chipman setting the pace as they casually chatted. My legs were a tired from yesterday's middle 3 and the miles this week, also tired because I had to work late. Anyway I was kinda relieved when I turned to do the golf course and nobody was with me so I could slow down from they 7:15 pace we were running to a more normal 8 minute pace.

As I ran down the North side of the Golf Course, I met Bob about half way up and we ran back to the Y together. We talked about Garden of the Gods 10 mile race, he's doing this Sunday a week after his steamboat marathon. He was describing the course and telling me how challenging it is and how competitive the field is. I ran it probably about 10 years ago when I was more casual about my running.

7 Miles 54 Minutes

Middle 3

Ran the Middle 3 in 18:50 today. My first Middle 3 in a month. Also my first middle 3 or tempo run in the heat. 77 Today with sun, no wind.

I thought my streak of sub 19 Middle 3's going back to 2008 was in danger of being broken. I started off slow, 3:15 first half mile and was at 9:48 at the turn around. But I kicked it in gear and had a negative split. I ran a 2:38 for the downhill 1/2 mile split with a nice traffic stop at speer on the way. I also had a decent kick at the finish, but I was gassed. The heat and the negative split hit me hard. My legs were still tight also, which made for the slow start.

Ran with Jeff, Tom and Alicia today. Jeff did a Cheeseman tempo. Alicia turned around and the hill and then Tom took it up tempo from there back to the middle 3. The 3 of us ran back together. Nice easy recovery run back.

On the way out on our run, we saw Doug talking to a policeman near Emerson street. I saw him in the locker room later and turns out he had a bad encounter with a driver in a white pickup who ran through the cross walk and clipped him. The driver got mad after Doug banged on his window and ended up threatening him, swinging at him and spitting on Doug before he drove off. Doug got his license and filed a police report. Feel bad for Doug and other runners with idiot motorists like that out there.

7 Miles 50:50 with 18:50 on the middle 3.

Rest Day and a Key to the Track

I took a rest day today, from running anyway. I needed one. I had a really good massage last night 80 minutes, worked a lot of sore areas, mainly from my Half Marathon on Sunday. Calfs, left hamstring, left heel, hips, right more than left. Then went home and got a really good nights sleep as it rained through the night.

Went to the Y today, did some light biking and rowing and then went to Susan's Yoga Class. It had been about a month since I last went to Yoga. Susan gave me a little friendly lecture about not coming. I told her I had been busy with work mainly. She said she saw me running on a Wednesday once instead of Yoga and she was hurt. Oops Busted. All in fun though. She's great. Good class, I needed it, I'm out of Yoga shape already.

We got a key and a Permit to the East High School track for our group. Yes! Thanks to Craig and others and Alicia and the power of the post. I put a couple of links up on the prostates about it, but here's the articles here.

Original Article where I was interviewed but not quoted...
http://www.denverpost.com/education/ci_15231243

Editorial by Alicia after we got access
http://www.denverpost.com/opinion/ci_15262718

Cheeseman Intervals - 6 X 1/2 Mile

Ran Cheeseman Intervals at lunch with the group. Did 6 X 1/2 Mile under 3 minutes. 2:48 for the fastest. With a 3 to 4 minute recovery between them.

Tom, Craig C, Craig M, Pete, Alicia and Charles (back from China) all did intervals today but I was the only one to do 6.

Alicia and Charles did 4, then ran back to the Y the others left after 2. Hadn't seen Charles in over a year, he went to China for work and is now back in Boulder. Is still fast although he says he's out of shape, he was the fastest on the Intervals, 2:35 on the first one. Craig M hung with him on the first 2 before he left.

On the last 2 I slowed down some, but was still within my range. I am still sore and lucky that I have a massage scheduled tonight. My calfs are tight.

Garmin Watch Data for Intervals

Ran back with Pete who was still hanging around the park, I think he did 5 Intervals with some stretching.

7 Miles 55:29

Looks like we are getting a key to the East High School Track maybe this week so intervals there next week maybe...

Wash Park 7 Mile - Recovery Run

Ran the Wash Park 7 mile route today. I was really sore from the half yesterday, it was also hot and humid overcast, rare for Denver.

We ran easy. I ran with Andre and Bob. Bob had run Steamboat in 3:26 the day before so he was sore also. We had an easy pace and did the run in 55:25. Bob and I talked about our races.

I was sore the rest of the day so I did some stretching and trigger point massage. First time my calf's have been sore in a while. Also my hips, memories from last year.

I have speed work on the schedule for tomorow and then an 80 minute massage that night with a rest day on Wednesday, so hopefully that will snap me back into training shape.

7 Miles 55:25

Mickelson Trail Half Marathon - 1:31:17

I had a good race today at the Mickelson Trail Half Marathon in South Dakota. 1:31:17. A Half Marathon PR from (June 2008 1:31:32). I got 2nd in my division 42nd overall out of 1600 Finishers.

It was a really good trail. This might be my favorite race from a running perspective. Nice cinder trail the whole way, an old railroad that has been converted to trail through the Black Hills canyons. Gentle downhill most of the way with a couple of hills and only a few steep downhill parts A stream much of the way. Highly recommended from a running perspective. This was my kind of course. The race is not much from an expo, crowd or post race perspective, but it great for running.

Mickelson Trail Half Marathon Race Results


Garmin Watch Data For Race
http://connect.garmin.com/activity/35985208




Pre Race
We got to our campground on Friday evening driving up from Denver at 8:30 and stopping for Lunch and Mt. Rushmore (first visit). We went with Lisa and Greg, they drove a pop – up trailer. We camped at Lake Roubaix 15 miles southeast of Deadwood about 10 miles from the half Marathon start/drop off point. Nice campground with big lots spaced out a lake with a swim beach and hiking trails. Greg caught 5 trout in the lake and streams around the lake. The temperatures were in the 60’s 70’s with some light rain, overcast with some sun on and off throughout the day.




Greg, Lisa, Gina and Dennis at Mt. Rushmore


We had 6 dogs (4 of theirs, 2 of ours), so we went on lots of dog walks, relaxed and camped. I slept pretty well Friday night and OK on Saturday with some noise from the campers and my usual pre-race tossing and turning. We went into Deadwood Saturday and walked around a bit, then to the Lodge to get the race packet. New technology first time I ever had the disposable timing chip on the bib itself. With a little foam protector around it. The lady at the expo said to wear it above the waste. I usually put it on my shorts, but I did it on my shirt just in case. It worked although they did not have split detectors on the course.


Swim time for the 6 dogs at Roubaix Lake, SD


Gina and Lisa at Deadwood, SD. Rosy, Levi and Lucy

Web Album for Our Trip

Race Day
The race started at 8. It was 45 degrees at our camp site, cloudy, no wind and humidity in the 50% range. Great for running. Gina drove me to the drop off point (via dirt road ½ way). It was crowded at the start. People lining up on the trail and around the area, mostly runners but some family/friends. The porta-potti lines were not too long and there were lots of places in the woods which people were using. The trail is narrow (old railroad) so lining up on the trail they had mile pace markers. I headed toward 7:30. There were a lot of people around the 9-10 minute pace through about the 8 min pace (where the bag drop was). After that it was sparse. I had about 15 minute wait before the race start. There were only about 50 people on the trail ahead. A very timid start, people were really laid back. Not a big push toward the start, no gun or horn, just a guy at a computer looked at the closest runner and said Go.

Miles 1-5
Nice Start, did not have to jockey for position, despite the narrow trail. It starts with a ½ mile climb. A gentle climb at the start, which is good, keeps you from going out too fast. By the top of the hill though, I was ready for some downhill. First mile was 7:08. A little over pace but not bad for the uphill. I picked it up a bit for mile 2. I got in a group and we ran around the same pace for 3 miles in the 6:50 range. I pulled away from them at mile 4 where I ran a 6:45. I could not believe how easy it was to run that pace on the trail. I was running faster than my Boulder 10k pace and not working as hard. Which is good for a half marathon. I passed a guy at mile 5. Someone asked him how he was doing, he said not good. Then he told me he started out to fast and was paying the price. He looked around my age. He told me the hills were coming and it was going to hurt. I did mile 5 in 6:58, I lost pace a bit as we started up the hill. There were water/Gatorade stations every 2 miles. I got some water at 2 and Gatorade at 4.

Mile 6-8
Just before Mile 6 to almost mile 7 there is a big hill , pretty though, but it is kind of relentless. I did the Hill mile in 7:10, which was good. I felt myself draining a bit and knew I was overdue for a GU. At the top of the hill on a curve just past mile 7 was a water station. I took my GU and some water, slowed way down here, you can see the spike in my pace, after that was the steepest downhill of the race, most rugged trail too. Nothing like real trail running. This made for a slow mile 7 (7:28) my slowest despite the steep downhill. A kid passed me flying down this hill. I would pass him again just before the finish. I got back on pace for mile 8 as I worked my way through gorgeous canyon. The runners spread out quite a bit but I was picking a few off.

Miles 9-12
I started feeling good here. The trail gets really pretty and goes through Aspen Groves and canyon walls, very windy, on the other side of Lead and just before Deadwood. More crowds here and you forest roads and highways a couple of times. The bridges for the race are flat and wooden, easy to run. You cross several creeks, some great views. Temperature was nice. I was feeling good and starting to think PR was possible, sub 1:30 probably not but I would give it a shot. I ran 6:45’s through here, picking off quite a few runners. There were sections where no runners were in site, but not for long. I ran a 6:39 for mile 12.

The Finish
At Mile 12 you are on the edge of Deadwood and can feel the finish. Having driven around there the day before I knew where we were and kind of where the finish was. I knew I could have a PR or close if I pushed the last 1.1 miles. I did Mile 13 in 6:27, I was really pushing. At 12.5 the trail turns to concrete for the only time in the race. It felt hard, but it also made for a great kick. You run through some parking lot entrances and trailer parks, I passed the kid who passed me at mile 7, he was fading fast. The last tenth of a mile is downhill to the finish in a parking lot by the Home Store. I passed several people who looked around my age in the last mile. One guy (tall, tan) looked older but we got into a kick race at the finish where we passed about 5 runners. I crossed just in front of him 1:31:17. A PR. Yes! I was happy.

Post Race
I chatted with a few of the runners that I had passed in the last mile. It was fun. I looked around for Gina, not at the finish. I grabbed some post race refreshments (there were not many) and no Post Race Beer. After about 10 minutes Gina and the dogs showed up. She had missed the finish looking for the Camera. She had also packed us up and we were headed out of town after the race (instead of going back to camp for a couple of hours), no post race shower and 6 hours of driving back to Denver. But I was happy. I thought I might have done well or podiumed in my age group. When the results were posted I worked my way through the crowd to see. I could not get real close but saw my name and that I had 42nd overall and 2nd in my Age group. Yes! Ran back and told Gina and then we waited for the awards. It took a while, but rare for me to podium at a big race so we were definitely waiting. I got a railroad spike painted with the race info and 2nd Male 45-49. I love it. Cool.



Race Photos for Mickelson Trail

Great weekend, great race. Maybe my new favorite course for a half Marathon. Slacker in 3 weeks though. Can I break 1:30?.

7 Easy to Wash Park

Ran an easy 7 Miles to Wash Park and back at lunch. Cloudy, kind of humid but cool day for run, 70.

Ran with Jeff, Dan, Craig C and Dave C who ran to Speer. We ran an easy pace the whole way, although they accused me of picking it up near the end.

7 Miles 59:06, which is a slow time for that route for the group. I needed an easy day with decent miles though.

Garmin Watch Data

I'm off to the Black Hills SD for 2 days of camping at lake Roubaix, 2 day sof rest and relaxation and then running the Mickelson Trail Half Marathon on Sunday. I will blog about the trip and race when I get back.

Wash Park Intervals

Ran the wash park 7 Mile route today. Did some tempo intervals along the way with Bob and one with Matt.

Started out with Alicia, Matt, Andre, Dan, Dave C, Chris and Jay. We split up along the way with just Matt, Bob, Andre and myself doing the Wash park 7. Bob did an interval at Cheeseman which I held back from. He did one at the country club and I joined him as he sprinted up the hill. We were going pretty hard the 3/4 Mile to the Park. At one point we were at a 5:15 pace according to my Garmin. When we got to the park we took a break and waited for the others, then picked it up again from Alameda to Speer. Downhill. Bob kept asking for our pace and I'd read it off my Garmin and he'd say. No way, I can't run that fast.

On the way back Bob was telling me about the Steamboat Marathon this Sunday and his strategy and pace for the race at various miles. Interesting. He's done that race several times and knows the course well. 3:25 goal for him.

We picked it up some the last mile and I hit the downhill to the Y pretty hard. I have a lot of downhill running planned in June.

I messed up my Garmin early in the run so missed a mile or so.
Garmin Watch Data for Run

7 Miles 52:05

Bolder Boulder 10K - 43:25

Ran the Bolder Boulder 10k Race today in 43:25.


Not my best effort. My goal was 42 and I was a minute slower than last year's PR effort.

Zach did really well. He ran a 39:58. A PR for him and another distance where he holds the family record now and another race he beat me in head to head. Way to go Zach, I'm proud of you. 8 Minutes off last year for him.



Garmin Watch Data for Race




Bolder Boulder Results

We left the house at 5 am since our waves started at 7:01. My sister Kim, Janiece and Daniel went with us (their first Boulder). They had to pick up their race packets, so I dropped them off at the start, then Zach and I drove back to the stadium and parked. It was a beautiful Sunny morning, temperatures in the 50's. Zach and I jogged/walked the 2 miles from the stadium to the start line.
As we were running over I felt feverish and a bit congested from the allergies, we were running easy so I was starting to think this might not be my day. We had plenty of time to porta potti and get lined up. Zach a wave ahead of me in AA. We saw Tom and Bob. I saw Craig M behind me just before the gun.

Fun start with the waves and the gun and the trumpets for each wave. The first mile is shaded and downhill and it is easy to go fast. I was feeling feverish and thinking it was going to be a tough race but maybe I would loosen up. I ran the first mile in 6:30, ahead of pace. Craig M passed me right about mile 1. I never saw Bob the entire race. Mile 2 has a good hill and the sun starts to hit you, lots of turns through the neighborhood. I was starting to feel it, and did a 7 minute mile. Fun race though. The blues brothers, Elvis, lots of bands. belly dancers, water slides, pools, sprinklers. People giving out refreshments. The smell of Bacon at mile 2, nauseating. People were giving out Doritos (with no water), beer and donuts. One year I'm going to run it for fun and do all of that stuff.

Mile 3 continues through the neighborhood and uphill before your first nice downhill. 7:12 on that mile. OK no PR and I wasn't feeling so good. I knew the biggest hill was ahead. From 3 to 4 is the most uphill, but I did a 7:05. I started feeling better at the peak hill of the race, which has a banner just past mile 4.

There is a nice downhill after the peak, almost 2 miles of downhill and flat. This is your reward. This is where a lot of people turn it up. Today I did not have much turn up, but I was feeling better. 6:49 for mile 5. Then you turn into the sun on the Pearl street mall. The crowds pick up and you feel it. Something that gets me every year, so I'm making a note of it for next year. There are kilometer signs every kilometer and miles signs every mile. After 7 kilometers you look for the 5 mile sign and think you see it, but it is the 7.5 kilometer sign, where they start doing half kilometers. The 5 miles sign is after 8 km.

Mile 5 to 6 is on Folsom street and is pretty flat till you get to the stadium where it jumps up for the last 3 tenths of a mile. I was looking at my watch thinking I would beat my age but no PR. I tried to push it a bit harder but didn't feel like racing. 6:53 for mile 6.

The last 2 tenths is a short hill and then a 1/2 lap around the stadium to the finish. A great place to finish at Folsom Feild. Fun. Jumbo Trons, crowds in the stands. I remember a guy cut me off on the curve at the stadium just before the finish. I thought really? He was younger, I even kinda clipped his heel as he cut in. I surged outside and made sure I out kicked him to the finish. Runners and egos huh?

I saw Zach after, he was so happy he broke 40, showed me his watch. He was sweaty. We made our way to water and Gatorade and talked about the race. We made our way to 118 and saw some other runner Friends. Tom, Peggy, Tim, Steve C. Drank a beer and watched the runners finish. Then went to the expo and got all the free stuff, Ice Cream Fruit Bars are the best. Saw Bob at the expo, we had an ice cream bar in the nice summer sun and talked about running. He did well but did not feel like he went as fast as he should have. He has steamboat Marathon the next weekend. Went to the car and got phones and stuff then went back to the expo and back to 118 where we saw Craig M and my nephew Dan. Zach's friend Collin came by and they hung out.

It was a nice day and most everyone left. Bob dropped back by 118, then left to find his other running group. I waited for a long time in the sun for Kim and Janiece. They had a really late start thanks to Janiece's race day registration. They tried to sneak her through Kim's wave but got busted by "Myrtle". But they got there about 11. We talked about the race, then I took them to the expo for more Ice Cream and get their race shirts and drop bags, hung out at the expo a bit then we drove home around 1, the elite runners were finishing as we were outside the stadium at the expo, we could hear the roars. Fun day. What an event. One of my favorites.

Here's a post for the Pickled Prostates Results for Bolder Boulder 2010

http://www.pickledprostates.com/2010/06/2010-bolder-boulder.html

Duck Pond Easy

Another warm day, another Friday Duck Pond Run. Easy the whole way today though.
Ran with Matt, Craig M, Dan and Andre till the 7 mile split.
Park was nice, fountains are flowing.


5 Miles 39 Minutes

Country Club - 6 Miles

Ran from the Y to the Top of the hill by the country club, 6 Miles out and back from the Y.
8 running in the group today. It was hot, especially coming back in the 80's. Hottest lunch run this summer for sure. Alicia, Dan and Jeff went shorter. Chipman did a middle 3, Matt did 1 minute intervals. Jay and Tom left early so I waited for them to come back from the park in the shade a bit and ran back with them to Cheeseman, then ran the last mile with Matt and Chipman at a decent pace. Good run

6 Miles 46 Minutes

Wash Park 7 - At an ever increasing Pace

I usually take Wednesday off and cross train or Yoga. Since I missed running Monday, and felt like running, I decided to run with the Wednesday group. I had heard rumors in the locker room and from the other runners that the Wednesday Group was a rouge group of runners pushing the pace on an easy day. Fresh Legs with no hangover from Track work on Tuesdays and no worry about a middle 3 on Thursdays. So I ran with the Wednesday runners today... The rumors were true.

We started off easy enough, headed up 16th to Cheeseman. Bob, Andre, Craig M, Tim, Dan and myself. Then the pace picked up and Dan was gone by the time we got to Cheeseman. Then it picked up again as Bob surged ahead of the group. The energizer bunny Bob. Nobody chased him down, but the pace picked up as we ran through the park and worked our way to Speer. Bob circled around and then charged the hill for a 2 mile tempo run at the Country Club. Again nobody chased him down. He beat us to the Wash park pole by a block and then circled the block and met us from the other direction.

We headed back and again the pace increased, 7:15 or so by now. Bob passed us from behind as we headed down the hill to Speer. I decided to chase down Bob on this one. I closed the gap but didn't catch him before the light at Speer, ran with him to the Middle 3 Start and then Bob took off again.

Andre and I picked up the pace a bit and then the clouds rolled in and I felt really good headed back the last mile and a half, I picked up the pace, fresh legs from the rest day and minimal intervals and a cool spring day. I was running comfortably at a 6:40 pace the last mile. I love runs like this. Wish they happened more in races but I felt really good. Everyone ran strong to the end but Energizer Bunny Bob really killed it. And now we can call Andre - 7 Mile Andre again. Summer is here.

7 Miles 51:41

Looks like the Cache-Teton Realy Team Anadarko is coming together we have 12 runners. Sharon has things organized well and she and Neil are running in the relay too. I put the 2 relays on my race list, going to be a fun couple of weeks in August.

Cheeseman Intervals 4 X 1/2 Mile

Ran Cheeseman Intervals today. 4 1/2 Mile intervals, time range of 2:50 - 2:58. It was a steeplechase course with water obstacles, mud, construction areas, a bit of everything.

Ran with Jay and Tom. Scott and Matt did a couple of laps around the park, Dan was with them some of that. Alicia ran to the park with us and then did one of her complex zone interval threshold workouts, we didn't see her again.

My last interval was the fastest because Craig M got there late and gave me someone to chase which sped me up some.

I skipped yesterdays run due to work and wind, very strong wind. Rowed and biked a short workout instead.

Nicer today, no wind, sunny but not hot. Massage with Tara tonight, first massage since Boston.
Putting a lot of hours at work. Stressful, needed a run and massage today.

5.5 Miles 42 Minutes with 2 miles of Interval work.

Waterton Canyon - 14.5 Miles

Ran the Waterton Canyon today. 12.3 Miles out and Back in the canyon and then 2.3 Miles Recovery run after. Did 10.2 of the 12.3 at Tempo after a 2 mile warm up.

My pace on the Tempo averaged 7:41.

Ran Back from the Dam in 46:30, a 7:30 Pace. Up at a

Really nice day for running the Canyon. I've never run it this time of year. Very Green compared to my January run there with Zach and Matt, Temperatures were in the 60's with Blue Skies. The wind was minimal. Least wind I think I've ever had in the canyon. A bit of a headwind coming back.

I met Jill and her friends from her blog Kathleen and Steve at the parking lot at 7:30. Kathleen and Steve live in Colorado Springs and do a lot of trail running, there first time to run the Canyon. Steve is recovering from a running injury so he road his mountain bike.

I ran the first 2 Miles with Jill at Kathleen at about an 8:30 pace. When they made a pit stop, I increased the tempo to about 7:45 up to the Dam turnaround. There were a lot of people on the trail/road, mostly riding Bikes. I passed about 10 runners on the way up.

I had a GU there and headed back down. Noticed the wind for the first time. Saw the girls about a quarter mile down on my way back, they were running good. You really notice the downhill on the way back, don't notice it so much on the way up. My sinuses really bugged me from allergies, thanks to all the trees.

1:36:51 (50:22 up, 46:29 Down).




When I got back, I dropped off my pack and had some Gatorade and run back up the trail to meet the girls. I saw Kathleen at about a mile up the trail and then Jill right behind her. I ran back the last mile with Jill, this gave me 14.5 total miles for the day. Was good to run with Jill again and catch up, we had not run together since before Boston.

Thanks for the run Jill and Nice to meet you Steve and Kathleen.

14.5 Miles 1:54:18

Duck Pond 5

Ran an easy duck pond run today with Craig C, Pete C and Dave C. 3 Lawyers all their Last Names begin with C, I guess I was the odd duck.

Easy run 5 miles with a walk at the pond. Nice day 70's with sun.
Felt good after yesterday's tempo run.

5 Miles 42 Minutes

Congratulations to the Smoky Hill 4X800 Relay Team. Won State with a time of 7:52.
Great Job Tanner, Kyle, Quin and Matt.

Wash Park Tempo 5.2 Miles - 9 Total

Ran a 5.2 Mile Tempo Run at lunch today. Went from Y to the middle 3 start (2 miles) then took it up tempo to Wash Park(1.5) and ran the road (2.2) at tempo then back to the Middle 3 start (1.5). 5.2 Miles. Did it in 33:57 a 6:32 Pace. Which was good, close to my 10k pace would put me at a 40:30 10k. Assisted by a few traffic stops on the way back, but I will take it.

Total of 9 Miles in 1:05:38, so a good workout today. Not too hot or humid.

I think 8 of us ran at lunch and none of us did the same workout, different distances, intensities, start points.

Tom ran a similar route to me, but ran the 2nd inner road, as did Craig M, but he started at Cheeseman and went the 1st inner road in the park.

Craig C was the only traditional Middle 3 guy today.

Cheeseman Intervals + Tempo Mile

Well since we no longer have a downtown track to use, I did Cheesman Intervals today. Did 4 1/2 Mile Intervals (2:55 to 3:05) and then I did a 10k tempo mile from Colfax back to the Y, at 6:33. On the way back from the Y, it started thundering and lightening and you could feel the humidity and smell the rain coming. About 3 blocks away it started raining big drops, which help me keep on pace. Got to the Y just as it started pouring.

Ran with the group, although Tom is the only one who did some intervals. Andre went to wash park, Dan and Tim did Cheesman at the normal pace. Dave started with us and turned back at Cheesman.

On the way to Cheesman, we caught up to Laura from the Y. She has run there for a couple of years but not with our group. I ran a lap at Cheesman with her before the intervals and she is now injury free and racing some (she wore a Boulder 9k shirt). She's going to run Bolder Boulder this year too. I told her she should run and train with us some, she said she's "working her way up to it". She wasn't too far off the group pace. So she might join us on Friday's Duck Ponds as she gets in shape.

We always try to help other downtown runners and get more regulars in the group.

7 Miles 53 Minutes

Garmin Watch Data

Wash Park 7

Ran the wash park 7 mile route today. I was a little sore from the run yesterday and the yard work I did for the rest of the day. But once I loosened up after a mile or so, I felt good. Did not push the pace above the normal group run.

4 of us ran the 7 mile. Bob, Matt, Tom and myself. It was the first shirtless run of the year. Temperatures in the 70's with sun, so we ran sans shirts.

Energizer Bunny Bob, ran the Colfax Marathon yesterday in 3:39 and then ran the 7 miles today. When Matt picked up the pace on the way back, Bob stayed with him at about a 7 minute pace, while Tom and I hung back. Bob might be the first guy in our group to run with the group the day after a Marathon.

There is a growing issue in our running group about Track Gate. There were a couple of emails this weekend, one from Craig C offering one side from the runners perspective and Jeff offering another defending the schools. With a post reporter in the middle. I talked to the reporter on Friday on the phone regarding DPS shutting down their tracks and our history there. Not sure if they are going to do a story or not.

7 Miles 55 Minutes

13 Miles at Cherry Creek

Ran a 13 Mile loop at Cherry Creek State Park today. It was a really nice day, temperatures in the 60-70's with sun and very little wind.

I left about 10:30, it was around 60, I wore a singlet and shorts. Ran down to the Park by the old library, trails up to the end of the park at West Middle School, then back by the Marina, through the trail and then the road back home. 13.05 miles. So 13.1 if you run to the end of the block. A nice half Marathon course, with a good mix of Terrain, hills and some great views.



I felt good, held pretty close to an 8 minute pace most of the way, even on some of the hills. I got into the zone a few times. My legs felt good, the Marathon Fatigue is gone. I remembered thinking how much easier it was to run compared to 2 weeks ago when I did a similar course.

Got my Bolder Boulder packet hand delivered today. Thanks to Lisa, she works and runners roost and saw Zach and my packets and brought them to our house on her way home. We chatted a bit, her daughter made it to State in the 3200 meters. Congratulations Lauren. Matt Caldwell made it to state in several events. Lisa has always been very supportive of Zach and congratulated him on his sub-5 mile. Thanks for the Packet Drop Off Lisa.

13 Miles 1:46.03

Zach Breaks 5 on the mile

Zach ran the mile at the centennial League Meet today. He ran 4:59. A PR and he met is goal of breaking a 5 minute mile this year. He ran a good race. 72 on the first quarter and 2:28 at the half. He had a strong kick at the end because he was cutting close but gave it all he had. Way to go Zach, I'm proud of you buddy. It wa a fast field. Schaffer of cherry creek ran a 4:15. Fun to watch.


Zach running the Mile at the Centennial League Meet for Smoky Hill.


Zach on his last lap toward a 4:59 PR

2010 Centennial League Meet Results

I didn't run today, rest day, track meet and did some yard work. Lawn is looking good with all the rain we've gotten.

Duck Pond 5 Easy

Ran the city park duck pond 5 mile route today at lunch. Ran with Tim, Dave, Craig M, Pete C and Dan. Sunny day in the 50's, nice change from the rainy cloudy days.

Ran past the finish for the Colfax Marathon/Half Marathon. Park was crowded with people picking up their packets for the Race.

5 Miles 39 Minutes

Middle 3 - 18:34

Ran the middle 3 today. My first middle 3 since April 8th (5 weeks). I ran 18:29 that day, so only lost 5 seconds.

Tom and I ran the middle 3, the rest of the group went short.
Good day for it. Cloudy and Cool.
I felt good running, felt like I got some speed and endurance burst back. Only 2 traffic stops, 1 at Speer on the way back was long though.

Tom is in prime training mode for Bolder Boulder. His main race, he had a 2010 PR with 20:12 today on the middle 3.

Only a couple more weeks to train before Boulder, we talked about maybe doing a middle 5 next Thursday for 9 total instead of a middle 3 to get our 10k pacing down.

Garmin Watch Data for Middle 3

7 Miles 50:34

Farewell Manual

We ran over to Manual HS today at lunch. I was going to do a track workout, maybe even 6X800. Some of the guys were doing a Makeup Bannister mile (Chipman and Jay) and some were going to do a Revenge Mile (Pete and Bob). I was even going to pace Pete for 800 of that.
When we got to the track after our 2 mile warm up there, we were stunned. The track was closed and a portion of it was bulldozed up. Where just 7 days ago we had the Bannister and all it's Glory, now there was destruction. Had it been last week they started, out Bannister Mile would have been ruined.

We stood at the fence looking down on the track, stunned, mouths open. I'm sure we looked like a bunch of kids at the pool after it has been closed for the summer. This is the 3rd downtown track that has been renovated on us and when they are finished, they close them off to the public. So Sad. We took off our hats and Craig said a few words in memory of Manual. We had some good workouts, some good Bannisters and some fun times there and some not so fun times. Jay, Bob and Pete were all disappointed. Chipman didn't make it out.

So we ran on to City Park discussing our options. Unfortunately I did not have my Garmin Watch to measure off an exact mile at city park for them. Instead we run the reverse golf course route. We picked up the pace and did a tempo run up 26th. Uphill into the wind until we reached Colorado, Bob got there first. Nobody had a split time and we don't know the distance, although short of a mile.

When we got to the Duck Pond, I did another tempo run to the end of the pond. Then on the way back we ran into Dan at Park Avenue and everyone except Craig took it up tempo to the Y. Bob was on my tail the whole way, but I pulled away on the steep downhill at the end. It was short of a mile also, I had 4:52 for that split

7 Miles 52 Minutes with about 2 Miles of Tempo

Wash Park 7 Miles

Ran to Wash Park and back today with the group at lunch.
Andre, Bob, Tom and Craig C joined me.
The other part of the group ran the Congress Park Route.

We ran to the park at the normal pace and then started picking it up just a bit on the way back, the last mile was pretty fast. Bob was doing some speed work, so he was running circles around us. My legs were tired from yesterday. Felt a little tweak in my hamstring a couple of times.


Some of the guys are running a Bannister Make Up mile (or revenge mile) tomorrow, I was planning on going to the track anyway, so I'll go and maybe pace them for an 800. I am going to try to get some speed back before Bolder Boulder if the hamstring will allow.

7 Miles 56 Minutes

Cherry Creek Park 12 Miles

I ran an 8 mile loop from home through Cherry Creek Park and then back home. Loaded up the dogs, drove down to the old library and did 4 miles easy with the dogs. Actually 5 miles with the dogs about a mile of walking, lots of stopping easy run.

The 8 Mile loop was at a normal pace. I felt good in places, mainly on the trail and the flat road and picked up the pace a bit. Here is the route and the Garmin Data. I embedded it instead of a link. You can see the route from the blog.



The dog park was so crowded, being mothers day, but we had fun. Kept moving. Sunny day and temperatures in the 70's. The dogs enjoyed the water (and Lucy enjoyed the mud, yuck).

On Saturday, Zach ran a PR 2 mile. 10:57, breaking the 11 minute barrier. He ran a good race, it was fun to watch him, start at the back the first lap and work his way up the pack to about the middle for the finish, it was the slower of two heats, but still a fast group. During the race, Lisa Mills, yelled over at me, "Dennis look at that little kid from Laredo picking off the runners one by one".

12 Miles, 1:45

City Park Golf Course 7

Ran the Golf Course 7 Mile route at lunch today with Andre.
Sunny and temperatures in the 50s, a bit of a breeze, which was a tail wind coming back down 17th. Nice spring day.

We had a good group running today, but everyone split up doing different routes for different reasons once we got to the park.
Pete was the only one to do the traditional duck pond route.

Andre and I picked up the pace some when we headed down 23rd along the golf course and then back down 17th. Good pace. Good run. He's getting back into 7 mile Andre shape.

7 Miles 54:37

Wash Park 7

Ran the wash park route today. Went easy, no tempo run this week.
Ran with Tom, Craig C , Ted and Scott. Scott went a bit up tempo after 2 miles so we didn't see him again.

It was nice and sunny when we started but clouded up quick, nice running temperature though.

7 Miles 55 Minutes

Bannister Mile

We ran the Bannister Mile today in my running group. An annual event in early may where we run to Manual Track (2 Miles), Then run a mile all out, group start on the track. We've been doing this for a few years now. Anyway it's a lot of fun and you get to see how fast you can run a mile on that day. We had 14 runners this year.

I did a 5:44. About 9 seconds slower than last year, but about where I thought I was for now.

The results for our group are posted on the prostates web site.
http://www.pickledprostates.com/2010/05/2010-bannister-mile-results.html

I ran pretty good, I felt good the whole way. A couple of times I felt myself relax into a 5k pace and had to remind myself it was only a mile so Push! For whatever reason I did not get my lap splits, but I think I was around 82, 250, 420, and then 5:44. It was fun. Craig Murray was breathing on my neck as we finished the last 100.


Bannister Mile Lap 2



A bit windy on the north end curve. It was interesting to see where everyone finished. Tom and Craig were dead even with a photo finish. Fun watching Matt and Scott ahead of me. And Chris is an animal, he beats me every year by about 4 seconds.

Mark brought a camera so we got some good pictures this year.
http://picasaweb.google.com/pickledprostates/Bannister2010?feat=directlink#

Then we did a 8X200 relay, our team won, Matt ran 2 legs. We did a 4:12, fast but a ways off the 4:00 goal mark. The other team was about 4:30.

Then the 2 mile run back to the Y, recanting the race stories as we go.

Fun Day.

5.5 Miles

5.5 Miles on a "new" route

Big group at the Y today, about 10 of us ran. It was nice 50's and sun, pushing 60 by the time the run was finished.

The Bannister Mile is tomorrow and most of the guys did something this weekend so everyone wanted to go shorter and easy to save something for tomorrow.

Lots of buzz during the run about Bannister and the weekend races.

We ran out to Speer, then Bob, Jeff and Andre continued to was park and the rest of us ran back on the new Chipman Route, which is back to Cheesman on Williams.

5.5 Miles about 43 minutes, messed up my Garmin so guessing on the time and distance.

11 Easy Miles at CC Park

Ran 11 today at Cherry Creek Park. Left from my house about 11:15. It was partly cloudy and cool, temperature around 50 with some wind from the east. Wanted to get in at least 10 but go easy and stay on trails or dirt as much as possible. I ended up doing about half the run on trail.

I ran from my house down by the old library and then over the 3 bridges to the trails that run East/West along Jordan. Then turned up and run up to butterfly hill. Stopped at the top for a drink and a to take in the great view and saw a coyote run across the path ahead. There were some people with small dogs around but none within sight. Then I ran over the the Porta-Potti and back through my favorite trial that leads to shop creek, I saw some deer in the trees there, a couple of young bucks were pretty close to the trail. I was feeling good, so I added another mile by doing a circular trail loop before heading back up the hills on Bellview.

My legs got a little tired after 7 miles. My pace was slow and got slower.

Garmin Watch Data for Run

Duck Pond 5 Miles

Ran the duck pond 5 Mile route today at lunch. Ran with Andre, Pete and Craig M. Dan joined us for the first mile. Good easy run, kinda windy coming back. Cloudy temperatures around 50.

I felt like the spring was coming back into my legs today.

5 Miles 39:51

Montly Totals for April 117.5 miles, 18 Days, down but expected due to Boston Taper and Recovery all in April.

YTD 701 Miles, 83 Days (69%).

Another Cheeseman 4 Miler

Ran Cheeseman again today. Much colder than yesterday.

I was going to run to wash park, but only Jeff and Jay showed up and they both wanted to go short. I was going to do another lap a Cheeseman, but we were talking and before I knew it we were on 16th so I just did the 4 miles with them.

4 Miles 31:27.

Cheesman Park 4 Miles

Got a late run in today, ran about 2:00. I've had work meetings the last 2 days so it felt good to get out, even for a short run.

Got some Vitamin D, Sunny and temperatures close to 80. Weather is supposed to change tonight so had to take advantage.

Felt good, not great.

4 Miles, 31:21

Congress Park 5 Miles

Ran with the group today. First group run since before Boston. Felt good. Nice day, sunny around 50 degrees.

Had a good group today. Fun run talking about the Sneak. The group did well in the age-group standings.

Most of the group did Congress (Andre and Bob did Wash Park).
Matt was pushing the pace and about half way through the run took off from us.
So that left Pete, Craig C, Tom and Craig M to finish the route.

My legs felt good overall, I picked up the pace some at points. Once to catch Bob and Matt and again to catch Matt and Craig M and then at the end the last half mile with Pete. My quads are a still a bit sore, kind of a dull ache and I can feel that left hammy just a bit, other than that everything is great including my left heel.

Need to be cautious though, bad things can happen after a marathon if you don't rest and recover. Work is probably going to take me out from running the next couple of days which is good.

5.1 Miles 40:26

Easy Run at the Sneak

Ran about 3 1/2 today, first run since Boston. Ran at the Cherry Creek Sneak Race before the start. I did not race this year obviously. I did want to do an easy run and start easing back into it. Zach ran it today. He did great 31:58, 63 overall and getting 2nd in his age group, the tough 15-19 division. 2nd year in a row he got 2nd. Way to Go Zach.

Zach and I drove to Matt's house, about a 1/2 mile from the race pickup point. We got there at 8:15, Alicia met us there, she lives in the neighborhood and was doing an hour and a half easy run (coming off a 1/2 iron man last weekend). Matt, his mom and sister-in-law walked to the sneak. Alicia, Zach and I ran down and got Zach's stuff. Then Alicia and I did about 2 1/2 on the sneak course, looping back to the start. It was a nice day, sunny, flowers blooming everywhere.

We saw everyone at the start. Matt, Bob, Zach, Tom, Craig and Tim were running. After the start I ran over to about the mile and a half point and watched them come through and gave them a little cheer. Zach, Matt, Bob, Tom, Craig and Tim. Then we walked to the finish and watched them come in. Same order. I was so happy and proud of Zach. He took almost 8 minutes off of his sneak time from last year. Not to mention beating everyone in my running group. :) I posted the results below and to the prostates site.

After the race, we chatted a bit as everyone picked up there post race Schwag. Looked for my sister Kim but never saw her. Then we walked back to Matt's (well Tom gave us a ride for a couple of blocks).

Matt had a cookout at his house. He lives in a nice little neighborhood and his house is really nice. Has a lot of upgrades for a 1920's house. He has a really neat backyard with a grape vine Gazebo. Some of the other runners came there and we talked about running and racing and the season to come and training runs. Craig told Zach he's ready for a Baker-Bowen run. Matt had burgers and brats and beer.

Good Times Matt, thanks.

3.3 Miles

Cherry Creak Sneak 4/25/2010

Results for our group for the 2010 Cherry Creek Sneak

Name	Time	Overall	Division	Div Place
Matt Mussetter	32:38	**	**	**
Bob Basse	33:37	99	M55-59	1
Tom Zeiner	36:23	215	M55-59	5
Craig Carver	37:07	253	M60-64	1
Tim Coyle	37:44	300	M50-54	16

** Matt's results did not register, possible chip error.

Also running related to our group

Zach McConnel (Dennis's Son) - 31:58 - 63 Overall, 2nd in Division
Jessica Mussetter (Matt's Sister in Law) - 40:20 - 524 Overall, 16 in Divisions
Nancy Mussetter (Matt's Mother) - 46:16 - 1364 Overall, 2nd in Division

Nice Work Everyone, you placed well within the divisions.

2010 Cherry Creek Sneak Results

Boston 2010

Pre-Race

I slept well the night before the race, comparatively. Maybe 3 hours sleep on and off, but I was grateful for that. Usually I can’t sleep. Not as much anxiety as recent long distance races. I got up at 5:45 and put on my stuff, looked out the window at blue skies and sunshine (Yes!), said goodbye to Gina and was at the subway stop a bit after 6. Loaded with runners, we took the train to Boston Commons and got in line for the busses. The lines were not too bad, shorter than Moab, but more runners and busses. The drive out went pretty fast, took about an hour and then we were at the Athlete’s Village. I had 2 hours to kill before the race. I passed time sitting on the wet grass (take plastic with you if you go), standing in line for the porta potti over and over and walking around a bit. I thought of St. George and how miserable it was before the race and this was so much nicer.

Passing time at Athlete's Village Pre-Race (looks like Woodstock for Runners)

Welcome to Hopkington Sign in the background


Looking back, the time went by pretty quick. I went to the bus to drop off my bag and then headed my way toward the start (.7 miles down the road). A special walk with other runners in wave one. There are more bathrooms with shorter lines near the start, which I needed. I got in line for my corral 8 with 10 minutes to spare and an empty bladder, perfect pre race time management. They played the star spangled banner and jets flew over, helicopters buzzing in the air. It was very exciting. I was ready to run the Boston Marathon. The race started and it took 5 minutes to get to the actual start point. Most of that walking until the start line.

The first 5K

The first 5K starts in Hopkinton, right at the start there are spectators lined up and cheer you as you go. The first part of the race is rural, downhill and then rolling up and down. If anyone ever tells you Boston is downhill they are lying to you. It rolls, the whole way, if you have a downhill; there is an uphill right after. I was expecting more downhill at the start with an occasional hill or flat. There were lots of runners stopping for a nature break right outside the town. Men and Women. Some hiding behind a tree, some not. More pit stops than I’ve ever seen in a race. This continued for a while. As runners we don’t judge, I know that could have been me and if you got to go during a race, nothing is worse than trying to hold it, it will consume your thoughts and your body. There were porta potties along the race though at every water stop.

I ran the first mile with the group, around me, not trying to pass, going with the flow. I was surprised how well the group kept pace , and it was pretty close to what I would run anyway, just a bit slower, which was good for a marathon, right? I did the first mile in 7:29. Right on Pace. I was pumped up, here I was running the Boston Marathon, achieving a 15 year goal. The next 2 miles rolled up and down, I was surprised by the uphill’s. I was pretty consistent with a 7:26,7:27. I got warm and took off my toss away long sleeve shirt and gloves. I hit the 5k at 23:11 Minutes and felt good. The crowd spread out some. But the whole way, there was a crowd, for as far as you could see on the road and to each side there were runners.

5K Mark, Feeling Good

10K
The next 5k was good. I stayed on the sub 7:30 pace. I thought of the text alerts everyone would get at the 10k and focused on that pace. The early part of Boston, you run through a little town, everyone cheers, especially at the middle of the town, then it thins out and you run past rural spectators, an occasional bar full of people drinking and cheering or a group looking for their runners. Really fun. And it repeats this over and over till you get close to Boston. The enthusiasm along the course is so strong and inspires you as you run. There is so much to see and hear, I cannot describe it. I sped up to a 7:20, right where I wanted to be. Then I hit a hill at mile 5, slowed down to 7.40 and then back on pace at mile 6. Hit the 10k at 46:44. A little slower than I wanted, but still early in a Marathon so I was happy.

15K
The race became a blur of spectators, small towns, runners fading in and out of my pace / zone. If you wear something distinctive or your name on your bib or shirt, people will yell out as you pass. Go Canada, Go Mexico. Go Ally. I had a plain white shirt so no cheers for me. Next time, I will wear something distinctive. Denny would be good. Go Denny! Maybe a Denny’s shirt. :) I started to fall off pace a bit here. At mile 8 went over 7:34, then 7:31 at mile 9. The grinding of the hills was starting to get to me a bit. I thought of what lie ahead, stories from other Boston Runners, the Newton hills, and I was already feeling it. 1:10:47 at the 15K, on Pace for 3:20, but off my 3:15 stretch goal.

1/2 Way
The hills continue to roll, at 10 Miles I was holding 7:30 pace pretty good. Then Mile 11, a gradual uphill, I dropped to a 7:50 pace, I was shocked, that little hill slowed me that much? My quads were starting to ache a bit. More towns, spectators getting thicker signs for Wellesley. Then Wellesley. I had heard the stories of the girls screaming and it was incredible to see in person. I did not know about all of the "kiss me" signs and the runners kissing girls along the way. I didn’t kiss any girls, but I saw several runners do it, I thought it was a bit creepy with the older runners kissing them, but hey it’s Boston. It was so fun, but kind of a blur. I tried to read the different signs for reasons to kiss them over the 1000 other girls lined up. Some dressed up, some in sweats. That is a unique tradition. There are several college locations on the route, Boston College and some others, but nothing beats Wellesley. The price you pay for the adrenaline surge from all the girls energy is it is a grinding uphill pretty much all the way through this town.
1:39:15 Half Way there, on pace still for 3:20.

25K
Miles 14-16. My pace was falling off, I was not holding under 7:30, I felt the quads. Hamstring tweaking me. I should not be feeling this till the Newton Hills. This part was flat and downhill, easy. The rolling hills continued to take their toll. The towns became bigger, less rural, more spectators. 1:57:59 at the 25K Mark, with the 3:20 pace, but slowing.

The Newton Hills
This begins the tough stretch. Some say you are not even half way there till after heartbreak hill. I believe that now, mentally anyway. Through 17.5 miles it’s pretty easy and flat. But you see the signs for Newton and you know the hills are starting and my pace was fading, as were my hopes for a PR marathon at Boston (under 3:19). I was fatiguing and the tough 4.5 miles of Newton hills were on the horizon. There’s a 4th hill nobody told me about that is a gradual rise that I felt and wondered if it was the first hill but it wasn’t. When you turn in the road you see the hill, you hear the runners buzz about the hills, whispers around you. Some runners attack, some hold pace and some back off. I backed off. I tried to imagine it as a mile high hill repeat that would be over quick, but the first hill drags on forever and ever, a steady grind. Of the three, this one was the toughest for me. Also knowing there were two more behind it made it tough, with Heartbreak hill at the end.

The hills are all in residential areas of Newton, I had always pictured them as more urban. Funny in that any one of these hills, if you were running on a normal day, you’d think. What’s the big deal,? But at this point in the race after all the rolling hills, you know. Yeah that’s a big deal and there are more.

There is a break before the 2nd hill, and it is the easiest of the 3, felt good after that one and was ready to charge heartbreak hill. But there is a big pause, as you run around curves on flats, you keep thinking ok, here’s heartbreak, but it takes a while. Then the runners buzz begins, and you turn the corner and there it is, the famous Heartbreak. The streets were lined with spectators. I remember one lady standing at a stop light yell out “Come On you can do it, run all of heartbreak light to light”. I could not see the other light, just a big long winding hill filled with runners. Here’s a link for more info on the history and description of heartbreak hill. http://en.wikipedia.org/wiki/Boston_Marathon%23Heartbreak_Hill

I shortened my stride and ran it, slow and easy, only 4 tenths of a mile. I thought of the mile high hill repeats I did in January and February. Lots of family cheering for runners and signs along the way. Some runners attacked the hill, some slowed. A runner asked someone if this was heartbreak hill and another runner replied, “Yep this is it, well the start of it anyway, it goes on for a while. Finally I could see the second light and the hill crest, the crowds and cheers got louder. I crested the hill and for some reason expected to see a big downhill and the city of Boston. But it was just more neighborhood a small downhill and then a slight uphill.

10K to Go
After heartbreak it is mainly downhill for less than 6 miles. Going into the race, this is where I thought I would kick it in and get back on pace and cruise with the crowds and adrenaline to Boston and the finish. I had heard so many stories of runners getting here and hitting the wall and crashing and doing the death march to the finish. I sped up some and was expecting to recover from the hills, but it did not happen. My legs were dead, I saw other runners fly by, doing what I thought I would be doing, but there were just as many runners slowing down or walking.

Somewhere past Heartbreak Hill headed toward Boston

Around mile 21 a smaller lady ran by me and nudged me a bit as she passed, it twisted me a bit and I felt a twinge in my left calf. I thought “Oh no, not that, a calf pull or tear would be the nail in the coffin”. I recovered from that and tried to hydrate through the water stops at each mile. We ran through Boston College area, lots of college kids cheering and partying, seemed like everyone had a beer in their hand. My pace was around 8:15 and slowing a bit each mile, the water stops slowed my pace some, but I needed the electrolytes. I was trying to calculate what my finish would be, math is tough when you are at mile 22. I thought it would be around 3:30 if I could hold on.

Last 5K
At some point you realize, hey I’m in Boston. The crowds are super thick everywhere, people cheering from houses, windows, everywhere you look. Amazing. Then you see the famous CITGO sign. It’s huge and you know you are close, but as everyone tells you, you got a ways to go. Beacon Street seemed to last for ever, kept waiting for Commonwealth. Slowing to get a good drink of Gatorade and then Water. I knew I had a GU left, but my stomach was upset as usual at this point in the race, so I didn’t want to eat it. I later discovered I had skipped the GU I planned to take at mile 20. That might have helped some. Marathon Fatigue for sure.

Finally past that huge Citgo Sign, really hurting here.

Within 2 miles, my left calf started cramping. At first it was short and I modified my stride to strike with a flat foot. It came and went for a while. Finally Commonwealth Avenue, a bridge that goes over the highway, yes! Almost there. Then zap a bad cramp on the bridge, had to stop and stretch it out. Pace slowed to 9 minute miles. As I approached Hereford Street it got worse and worse. Run slow, stretch, change stride, repeat. So close yet so far.



On Hereford, I looked for my family, this was where I told them to watch the finish. Tons of people, I looked around but no sign of them. More calf cramps. I looked at my watch as I turned onto Boylston. 4 blocks to go and I could see the finish. My watch was at 3:26. I could beat 3:30 if I could do a block a minute, they were long blocks though. Then Zap, my right calf cramped bad, first time. Stretching it out, my left cramped, so both of them were locked up. 1 Block to go, nothings going to stop me. Runners were flying by me as the adrenaline kicked in. I pegged legged it through the finish. 3:28:53. Yes! My goal complete. I finished the Boston Marathon under 3:30.

Post Race

My quads were screaming, my calfs were locked up. I had blisters, everything hurt, I wanted to lie on the grass somewhere, but I was surrounded by runners, concrete, barriers and volunteers. But I was so happy. I soaked in the moment and tried to keep walking. I saw some runners crashed around me, medical people helping some.

One disadvantage to a race this big is the finish, it’s like an assembly line, keep moving, get your water, your food, your blanket, your medal your bag and then you are done. So many runners that you cannot stop you have to keep moving. Boston has about half mile walk from the finish to the end where you pick up your bag. And my bag was the last on the last bus. A couple of times, people would stop the flow and runners would start yelling don’t stop keep moving. It hurt more to stop than to keep shuffling. I usually don’t get a blanket, but I was starting to chill some and I was wearing a singlet. Plus everyone was getting one and they said Boston Marathon on them so I did.

My bag was in the very last bus at the end, right by Boston Commons Park. I finally shuffled there and got my bag. Rather than go to the greet area, I wanted to go to the park and crash on the grass and call the family on my phone. Just as I got across the street (it was chaos outside the runners area, so crowded), Zach came up to me with his camcorder rolling. Gina and Brittany were there and we had hugs and kisses and they said congratulations. We found a grassy spot in the park and I crashed down.

I stretched out a bit and found out they did not get text messages from the race. I was worried my chip was bad and the race would not count. So I checked my phone and I didn’t have any either from any runners, so I knew the system had messed up. I did have some cool messages from my running friends about the race and lots of congratulations.

Crashed on the Grass at Boston Commons

Eventually I got my sweats on (with Gina’s help) and we took this cool photo before we left and made our way back to the hotel. A very happy moment in my life with my family there to share. It doesn’t get much better than this…

A happy finisher with his family.


All said and done. Boston is a great experience, everything that it is hyped up to be. A tough course, but unique and historical. Qualifying for Boston was actually more exciting and climactic, but this is the end result of years of running and training. Not that I’m done by any means, but I’m ready for more challenges. Would love to do Boston next year if it works out. I qualified at Boston and beat my Bib # in overall places, so I will call this a victory, but I joked with some of my runner friends. Next year will be for revenge.

Back at the Hotel With Brittany and Zach.

I can wear the jacket now, I'm in the club.

Boston Blog Updated

I sprinkled in some pictures to go with the Boston Blog Posts.
I'm still working on my detailed write up of the race and a web album with the pictures so check back.

I am still sore, but every day is better. Calfs are the most sore. My right calf especially sore and tender. Funny cause it was the left one that started cramping first and kept cramping at the end and it wasn't the right one that cramped till the very end of the race.

Here's a link to my Marathon photos, they didn't get many pictures of me during the race, probably because I wear my bib on my shorts.

Dennis Boston Photos

Boston Marathon - 3:28:53

Ran the Boston Marathon in 3:28:53.

Quick recap of the race, and I will do a follow up post with the details and pictures. I know the text alert messages did not work thanks to AT&T so I wanted to let everyone know I finished in 3:28:53. My goal was 3:30 so I got that and qualified for Boston 2011 at Boston.

Weather was great, race was fantastic. Boston is a blast. The best runners in the world, so many everywhere you go on "marathon weekend". The city really goes all out and supports the marathon, non runners, everyone. Plenty of well wishes before the race and congratulations after.

I started off on pace. It was a great day for running. Blue skies at the start, temperatures in the 40's. Clouded over when it got hot. Light wind at our back most of the way. I started off on pace through about the half and then the infamous hills got me. By the time I got to the top of heartbreak, my legs were dead and I had nothing left for the last 6.2 miles.

Garmin Watch Data for the Race


Boston Marathon 2010 Results

A happy Finisher with Family at Boston Commons

Brittany, Gina, Dennis and Zach