Category Archives: training
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.

2011 Training Log – Week 21
Got some momentum going now. First 80 mile training week since last July. Very happy with that. Now I just need to hold on to this consistency and let it all sink in.
John Nevels posted the following on one of the email lists I subscribe to. He was helping a runner friend prepare for a 50K race when the topic of ‘what is the secret’ came up:
many explanations, some passive, some rigorous, some rather mystical, have been
put forward to describe this supposed secret, but i don’t think that all of it is warranted.
i think it can be summed up in one word: consistency
it’s no secret, and it’s painfully obvious, but it’s also so incredibly
difficult, if not impossible to live by.
day after day after day after day is the easy part.
week after week after week a little more difficult.
month after month and year after year… this is when the idea is lost.
the tendency is to assume that something isn’t quite working right after a
year(s) of training without a pr or a win. clearly some “trick” must be missing
from the training regimen, some miracle product, shoe, gel or mantra everyone
else has that i don’t.
but, as with most aspects of the ultras, patience – utter, total, mundane,
and relentless patience – seems to be the key to this consistency.
determination, heart, drive, spirit – call it whatever buzzword you like, but
when it comes down to it, consistently, patiently, unrelentingly placing one
foot in front of the other.
this may seem obvious to many, but its simple, yet all-encompassing nature bears
repeating from time to time. i know i need to hear it, and i suspect others do
as well.
I really liked that and wanted to post it as a reminder that I can refer back to in the future. Especially the “relentless patience” part. Just keep at it.
| MONDAY | ||||||||||
| Activity | Run | Miles | 11 | Time | 1:36 | Avg HR | 139 | |||
| Felt pretty cashed today after working some big hours and late nights on the weekend. Also had sore legs from the faster run on Saturday and timed this one right at the 48 hour DOMS peak. Gut issues plus some reflux made this a real dandy. Got it done and will be better for it. I think. | ||||||||||
| TUESDAY | ||||||||||
| Activity | Run | Miles | 10 | Time | 1:37 | Avg HR | 123 | |||
| Extremely tired. Settled for a pace somewhere between a jog and a plod and got some miles in while trying to take it easy in the steady rain. | ||||||||||
| WEDNESDAY | ||||||||||
| Activity | Run | Miles | 7 | Time | 1:08 | Avg HR | 126 | |||
| Still feel like crap, but a little better crap today. Ran with a buddy from work, the time flew by. Laughing so hard I couldn’t breathe at times. | ||||||||||
| Activity | Hike | Miles | 11 | Time | 3:40 | Avg HR | 115 | |||
| Prep hike with the scouts for our 50 miler in July. Did this with fully-loaded packs, and man what a wake up call it is to heft that thing up on your back for the first time of the year. I dragged a bit, but got through ok. The boys all did fantastic.
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| THURSDAY | ||||||||||
| Activity | Run | Miles | 10 | Time | 1:29 | Avg HR | 144 | |||
| Pace doesn’t really show it, but this was a decent effort on the trails at the Boneyard. Finally feeling a little better. Was good to get the hr out of the 120s for a change.First run in the hot-off-the-press La Sportiva Quantum. The wavy sole wonder. I had it in my head that I wasn’t going to like these shoes, I have been steering clear of the trend towards bigger/softer shoes, but I have to say I liked these quite a bit. It’s only one run, but I was pleasantly surprised. They feel a bit heavy, and are too narrow for me. I think if I cut off the stretchy ‘scree guard’ and remove the insole, that will give my foot enough room. Interesting shoe and I’m looking forward to taking them on some rough terrain to see how they do.
Spent the evening slacklining at the park. |
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| FRIDAY | ||||||||||
| Activity | Run | Miles | 20 | Time | 2:52 | Avg HR | 144 | |||
| One of my favorites, the steady 20 miler. Two 10 mile laps, with a one minute negative split. Heart rate was in the comfort zone, weather was great. Have a busy weekend coming up so good to get this one out of the way early. | ||||||||||
| SATURDAY | ||||||||||
| Activity | Run | Miles | 6 | Time | :55 | Avg HR | 133 | |||
| Easy jog around the neighborhood. Feeling yesterday’s long run a bit, but not as bad as I expected. Said hello to Mr. Heron.
Killed some time playing with the new camera while waiting at the airport. DIA carpet
Running shoe mesh
Tower
Da plane
Zooming down the tunnel
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| SUNDAY | ||||||||||
| Activity | Run | Miles | 5.5 | Time | :48 | Avg HR | 134 | |||
| Treadmill. | ||||||||||
| TOTALS | ||||||||||
| Total Time | 14:08 | |||||||||
| Foot Miles | 80.6 | Foot Time | 14:08 | |||||||
| Bike Miles | 0 | Bike Time | 0 | |||||||
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Pic of the week:

This week’s all-star cast, in order of appearance.
2011 Training Log–Week 15
Best week of the year so far. Very high quality for me. This week had it all – doubles, VFF, barefoot, speedwork, a medium length tempo, and a solid trail run with a decent amount of climbing – and easy recovery days sprinkled in-between. Very happy with how things are going. I still have a few pounds to lose, but I can feel my body getting leaner and lighter. The legs are strong and keep begging for more. The only thing holding me back is my heel issues, but even they are improving. I keep pushing them to the edge, then letting them recover a bit before going again.
So with it being the middle of April, I figured it was high time for me to get my 2011 race schedule set (most people do this in October/November of the year before…). I’m excited to be feeling better and getting in some decent training. I decided to shake things up a little over previous years in terms of my Leadville approach. In the past, I have always used the whole summer to build up to a big peak for Pb in August. This year I’m going to race more, and also toss in a 100 miler in June. I want to get better at that distance, and at some level simply need to start running more of them to improve.
Here is the plan:
This Saturday – Cheyenne Mountain 50k. Going to train through this one and use it as a last long effort before CP.
May – Collegiate Peaks 50M. Not sure what to expect on this course. Thinking I’ll be happy with anything under 9:00.
June – Bighorn 100M. Awesome course and scenery. Will probably carry a camera on this one and look for a good steady effort while enjoying the trip.
July – North Fork 50M. Great trails. Missed this one last year and wanted to get in on it this time around. May be heading out for a week long backpacking trip in the Maroon Bells the Monday after the race.
August – Leadville 100M. Gotta get sub-24 this time.
Pic of the week:
The Playground.


















