Monthly Archives: June 2011

2011 Training Log – Week 23

Another good week. Super run on Tuesday, not sure where that came from, but I went with it.

Chilling in Utah for a few days before heading up to Wyoming to run 100 miles on Friday.

MONDAY
Activity Bike Miles 13 Time 1:00 Avg HR 133
Frustrating ride to pick up a vehicle that was getting serviced. Disc brake whacked and rubbing, broke a bottle cage, almost ran over a lady and her kid as they were bolting across the road, it was hot – almost had to call the whaa-mbulance.
TUESDAY
Activity Run Miles 9 Time 1:11 Avg HR 161
Great run on the trails at the boneyard. Went from never having run a sub-10 minute lap to popping off 6 in a row in the 9:03-9:23 range.
WEDNESDAY
Activity Run Miles 10.2 Time 1:31 Avg HR 144
Good hilly cruise.
THURSDAY
Activity Run Miles 6.3 Time :56 Avg HR 134
Easy shakeout after driving all day to Utah.
FRIDAY
Activity Run Miles 5 Time 1:11 Avg HR 136
Great trail run with my son in our VFFs. Hills, rocks, and 6 water crossings. We had a blast!.

SATURDAY
Activity Run Miles 17 Time 3:19 Avg HR 142
Final bigger run before Bighorn. Felt pretty decent. By far the best I’ve ever felt one week out from a 100 miler. Not sure if that will mean anything on race day, but I’m usually gliding in on a steep angle shot full of holes with an engine or two on fire just hoping to reach the end of the runway. Today I felt as if I was still on an upward trajectory and gaining. Kept the effort moderate, and the big 3,500′ climb came fairly easily. I hope I didn’t do too much, though. The race starts on Friday so I’m only 6 days out now.The day’s objectiveThe trail was a wee bit rocky

Marker from the Squaw Peak 50

The final pitch

Well-earned view

Sporting my new backcountry.com trucker’s hat, love that thing

Summit pano

Watched two hot air balloons launch from down below

Went to the firework show that night. Had a fun time with hundreds of people spread out on the grass with blankets and chairs. 3 minutes after the show started, the automatic sprinklers came on. Good times.

SUNDAY
Activity Run Miles 4 Time :40 Avg HR 124
Mellow jog around a park. Really tired, had a big day yesterday.
TOTALS
Total Time 9:49
Foot Miles 51.5 Foot Time 8:49
Bike Miles 13 Bike Time 1:00

Pic of the week:

Your back ever feel like this?

2011 Training Log – Week 22

I need about a year’s worth of weeks like this one and I might start getting close to where I want to be. Just squeaked out another 80 with some high quality stuff in the middle, and easy running after that. I still have some issues with my heel/achilles area that are holding me back – but I’m very grateful to be running at all.

11 days to Bighorn 100. Man, that came up quick! Sounds like the area is still buried in snow so we’ll most likely be running an alternate course. I’m feeling decent for this one, and look forward to running the race. I want to run pretty easy, though. Hoping to get through with as little damage as possible so I can continue building up for Leadville. I haven’t done two 100 milers in the same year, so this is new territory for me.

MONDAY
Activity Run Miles 10.6 Time 1:34 Avg HR 147
Heel very grumpy – hard to run on first thing in the morn, going uphill – was hurting, and trying to hurry, bad combo. Almost turned around a few times. needed the xtra-strength mangasil to get thru this one.
Activity Hike Miles 5 Time 2:00 Avg HR
Nice Memorial Day hike with the family up in the Evergreen area.

TUESDAY
Activity Run Miles 12 Time 1:37 Avg HR 163
Fantastic run. Felt good, even had a tiny bit of spring in my step – haven’t noticed that in quite a while. Rather than bury myself in an effort when feeling the slightest bit good, as I’m prone to do, I kept it in 3rd gear and just motored around the trails. ~8 min pace on this course with 1,400′ of climbing was pretty decent for me at this level of effort. Nice to run in some truly warm weather for a change.
WEDNESDAY
Activity Run Miles 23.3 Time 5:11 Avg HR 132
Boulder 3 peaks. Showed up early and got in 7+ before the group arrived. added 16 more. Tagged all 3 summits.
THURSDAY
Activity Run Miles 7 Time 1:07 Avg HR 126
ugh. in bed at 3:15, up at 5:30. knew it would be rough, just jogged and got it done.
FRIDAY
Activity Run Miles 9 Time 1:26 Avg HR 144
Very tired and a bit sore, which is normal 2 days after a bigger effort. Put on the tunes and jogged the trails at the boneyard. There is a small park at the top of the loop I run. I picked up trash (corona bottles, arizona tea cans, pizza box, old budweiser cans, cardboard, plastic, etc., etc.) on every lap and then ran it up to the garbage can at the park.

At least it was a Green Box “One Planet – Our Responsibility”

SATURDAY
Activity Run Miles 12.1 Time 1:42 Avg HR 145
Ran home from the dog park. Decent run, heel was iffy but everything else felt good.

SUNDAY
Activity Run Miles 1 Time :10 Avg HR 115
Treadmill. Got a phone call and running time was over by the time I was done talking. No big loss, not really feeling it today anyway.
TOTALS
Total Time 14:48
Foot Miles 80.1 Foot Time 14:48
Bike Miles 0 Bike Time 0

Pic of the week:

One of the various creatures you can find on a Boulder street corner.

Boulder 3 Peak Run

If you participate in the Colorado Front-Range blog ‘scene’ at all, you’ll know that Green Mountain in Boulder is the altar where some of running’s finest choose to worship. Being old and crotchety, and somewhat anti-trend (ok, some of that is true, but mostly I am just lazy and stick to my own routines), I have never really felt the need to go up there. That all changed when members of the BTR night running crew put out the call for a Supersized Edition Wednesday run. The plan was to hit Green, Bear, and South Boulder Peaks and be out for about 4 hours. I jumped at the chance to get in a final long effort before Bighorn and running at night with a group on new-to-me trails was a most excellent bonus.

The group was meeting at 8pm, but I got there a couple of hours early to take in the scenery, shoot a few pics, and log a few extra miles. Wow, what a treat. I started at Chatauqua and climbed up the Royal Arch trail. Too many people for my taste (how did college kids get so young all of a sudden??), but the area was beautiful.

The recent rainy weather we have been experiencing has really turned everything green. Green Mountain, indeed.

I took my time and enjoyed exploring the area.

Bark

Beetle. But not a Bark Beetle, nor a barking beetle.

I don’t look it, but I was impressed with the place.

Aren’t you?

Count me among the converted.

I managed to cover a little over 7 miles before meeting up with the group. We went up Green Mountain and made it to the top before having to turn our lights on. Man, that thing is steeeep! Awesome view of the city lights far below. Reminded me of the view on approach to DIA coming home from the west coast.

Lights blazing, 8 of us took off on the descent. News flash, it’s steep too! My flashlight would cast a shadow over what looked to be a 10-12 foot cliff in the trail only to illuminate 5-6 tiny steps on the backside at the last moment. Fun!

I really enjoyed the traverse over towards Bear Peak on a very nice trail. Even though it was night time, there was enough ambient light that we could clearly see Bear off in the distance towering over us. Time to get to work.

We grunted up that climb and regrouped at the summit. The air was perfectly still and I was completely comfortable in a sleeveless shirt. Quite a contrast to the gale force winds we’ve had day after day after day. I really enjoyed hanging out up there, cracking up at everyone’s stories and jokes, and just generally soaking in the fact that is was 11pm on a weeknight and I was high above it all.

From there we had a short trip over to South Boulder Peak where we regrouped again and enjoyed the last of the views for the night before descending into Shadow Canyon. I went from being a Boulder peak virgin to tagging the 3 main ones all in one night. Sweet!

From the bottom of Shadow we hooked onto the Mesa Trail for the 6 mile return to Chatauqua. My legs really came to life on this section. I love the more rolling nature of that trail and felt really good running the small climbs and bombing the descents as a few of us cranked it up a notch or two. We were eating well into the next day time-wise by this point due to some extended regrouping waits, but all was good. Tearing down a rocky trail with a couple of other guys by the light of headlamps and flashlights at two in the morning was a rush. Love that kind of running.

I made it back to my car and nearly cried tears of joy when I found a Taco Bell that was still open for business. This cowboy was hungry! Soon I was cruising home with burritos in the belly and finally got to bed at about 3:15 in the morning. Couldn’t have asked for a better night and training run for Bighorn. I finished with 23.3 miles and 7,000′ of climbing. Huge thanks to CG and the gang for letting me tag along. Can’t wait to do it again.