Training Log Last 6 days of 2011

OK, the holidays have put me behind the 8 ball and I need 32.1 miles over the next 6 days to keep my 8 month streak of at least 100 miles/month going!

Should not really be a problem, weather looks good, I have a slow work week and Kelly is out of town.

My only challenge is coming off of 4 days of beer drinking I am not feeling very motivated. Heading out to break the ice with an easy 5 miles.

Monday 12/26
5 miles (45:05) Ouch. Coming off a 4 day bender that was the slowest I've run and the worst I've felt running since I can remember!
5 chin ups
5 pull ups
10 dips
25 push ups

Tuesday 12/27
3 miles (26:36) Slow again, feeling like I'm getting sick. 100 mile streak officially in jeopardy.
35 push ups 1 set

Wednesday 12/28
4 miles (34:56)
45 push ups 1 set

Thursday 12/29
5 miles (42:36)

Training Log 12/19-12/25

Monday 12/19
4 miles (33:32)
25 push ups

Tuesday 12/20
4.7 miles (40:43)
35 push ups


Wednesday 12/21
3 miles (22:13) Easy.
45 push ups 1 set
5 pull ups
5 chin ups
10 dips during run


Thursday 12/22
3.1 miles (24:43)

Friday 12/23
2.5 miles (20:49)
25 push ups 1 set
5 pull ups
5 chin ups
10 dips during run


Saturday 12/24
2 miles (17:02)
With both dogs!




Sunday 12/25
Off

Week Totals:
19.3 miles running
130 push ups
20 dips
10 chin ups
10 pull ups

Training Log 12/12-12/18

Monday 12/12
2.5 miles (21:28)
25 push ups

Tuesday 12/13
3.5 miles (29:09)
35 push ups


Wednesday 12/14
5 miles (42:00)
1100 yards swimming (27:00)
45 push ups

Thursday 12/15
3.1 miles (26:08)
55 pushups


Friday 12/16-Sunday 12/18
Off

Weekly totals
14.1 miles running
1100 yards swimming
160 push ups

Training Log 12/5-12-11

Monday 12/5
5 miles (42:11)
25 push ups

Tuesday 12/6
3 miles (23:25)
35 push ups

Wednesday 12/7
5.5 miles (46:41)
45 push ups

Thursday 12/8
5 miles (41:32)
55 push ups 

Friday 12/9 and Saturday 12/10

Sunday 12/11
9.5 miles (1:23:01)


Weekly Totals
28 miles running
160 push ups

Training Log 12/1-12/4

Thursday 12/4
3.5 miles (32:01)
35 push ups

Friday 12/2
3 miles (24:08)
45 push ups

Saturday 12/3 and Sunday 12/4
Off

Partial week totals:
6.5 miles running
80 push ups

Training Log 11/28-11/30 And November Totals

Monday 11/28
5 miles (39:46)
50 push ups 25.25

Tuesday 11/29
6 miles (52:08)

Wednesday 11/30
3.5 miles (31:26)
35 push ups


3 day total: 14.5 miles running
85 push ups


November Totals
100 miles running
725 push ups
50 pull/chin ups
45 dips

Training Log Week of 11/21-11/28

Monday 11/21
5 miles (40:25)

Tuesday 11/22
5 miles (42:54)
85 push ups sets 25.35.25

Wednesday 11/23
Off

Thursday 11/24
4 miles (31:53) FC Thanksgiving Day Race
1 miles w/u 9 mins
25 push ups

Friday 11/25
5 miles (44:21)
25 pushups

Saturday 11/26
9.5 miles (1:24:38)

Sunday 11/27
Off

Weekly Totals:
29.5 miles running
135 push ups

Training Log Week of 11/14-11/20

Monday 11/14
5 miles (39:25)

Tuesday 11/15
4.5 miles (38:54)
25 push ups

Wednesday 11/16
3.5 miles (30:21)
60 push ups sets:  25, 35

Thursday 11/17
4 miles (34:39)
105 push ups set: 25.25.45
8 pull ups
10 chin ups
15 dips

Friday 11/18
Off

Saturday 11/19
Off
Sunday 11/20
Off

Weekly Totals:
17 miles running
190 push ups
8 pull ups
10 chin ups
15 dips

Training Log Week of 11/7-11/13

Monday 11/7
Zero

Tuesday 11/8
5 miles easy
(43:03)
60 push ups


Wednesday 11/9
4 miles easy (36:08)

Thursday 11/10
5 miles (43:28) really easy, at night.
40 push ups 1 set

Friday 11/11
4 miles (36:29)

Saturday 11/2
Zero


Sunday 11/13
25 pushups

Weekly Totals:
18 miles running
125 push ups.

Training Log 11/1-11/6

Tuesday 11/1
5 miles (43:00)

Wednesday 11/2
5 miles (42:34)
140 push ups sets: 25.35.45.35

Thursday 11/3
3.5 miles (30:00)
6 pullups
6 chin ups
15 dips
(During run)

Friday 
9.5 miles (1:27:52)

Saturday 11/5
Zero

Sunday 11/6
2 miles (15:00) tempo/5k pace
10 pull ups
10 chin ups
15 dips
25 push ups

Weekly totals:
 25 miles running
16 pull ups
16 chin ups
30 dips
190 push ups

October Totals

116 miles running
2600 yards swimming
960 push ups
78 chin/pull ups
75 chest/tri dips

Training Log 10/24-10/31

Monday 10/24
Off Day...Uh let's just say a few too many beers Sunday!

Tuesday 10/25
5 miles (42:58)
50 push ups 1 set

Wednesday 10/26
4.75 miles Snow and cold. Easy. (41:51)
75 push ups sets 25.25.25

Thursday 10/27
3.5 miles (31:22)
10 pull ups
10 chin ups
15 dips

Friday 10/28
5 miles (42:47)
50 push ups sets:25.25

Saturday 10/29
Off


Sunday 10/30
3.5 miles (29:55)
140 push ups sets: 25.35.45.35

Monday 10/31
Off

Weekly Totals:


21.75 miles running
315 push ups

10 pull ups
10 chin ups
15 dips

Training Log 10/17-10/23

Monday 10/17
3.7 miles (31:43)
15 dips
10 pull ups
10 chin ups

Tuesday 10/18
2 miles tempo (16:00)
165 pushups sets 25.35.45.35.25

Wednesday 10/19
5 miles steady (43:24)

Thursday 10/20
Off...felt lick I was getting sick.

Friday 10/21
Felt much better..10 miles (1:31:43)
105 push ups sets 25.35.45

Saturday 10/22
5 miles Horsetooth Rock trail and summit

Weekly Totals:
25.7 miles
270 push ups
15 dips
10 pull ups
10 chin ups

Training Log 10/10-10/16

Monday 10/10
5 miles (42:56)
165 push ups sets 25.35.45.35.23

Tuesday 10/11
3.5 miles (32:00)
9 pull ups
9 chin ups
15 dips
(During run)

Wednesday 10/12
8.1 miles
AM: 3.1 w/Kelly and dogs slow (29:19)
PM: 5 miles steady (43:49)
100 push ups sets: 25.25.25.25

Thursday 10/13
4 miles Horsetooth hills loop (36:12)

Friday 10/14
9.5 miles Laporte/Poudre loop (1:30:12) LR easy pace.
50 push ups 1 set

Saturday 10/15
1100 yards swimming (25:00) continuous free.

Sunday 10/16
4 miles (34:28) Easy w/dogs and Kelly.

Weekly Totals:
34.1 miles running
1100 yards swimming
315 push ups
9 pull ups
9 chin ups
15 dips

Training Log 10/1-10/9 and Bacon Strip Race

Saturday 10/1
Bacon Strip 10 Miler Hot, Hilly, bad! (1:36:00)

Sunday 10/2 and Monday 10/3
Off

Tuesday 10/4
5 miles (43:59)
10 pull ups
10 chin ups
15 dips

Wednesday 10/5
13.5 miles (3:00:00) Trail run on lost lake/dunraven trail.

Thursday 10/6
2 miles (17:00) Easy recovery jog.
60 push ups
10 pull ups
10 chin ups
15 dips

Friday 10/7
5 miles steady (42:20)
1500 yards swimming (30:00)

Weekly Plus Totals

35.5 miles running
1500 yards swimming

60 push ups
20 pull ups
20 chin ups
30 dips

Training Log 9/26-9/30 PLUS SEPTEMBER TOTALS

 Monday 9/26
5 miles (45:01)
105 push ups sets 25.35.45
Very slow, hot and did not feel good. PF popped up with mild pain around mile 3. May need to take some more rest time.

Tuesday 9/27
Nothing.

Wednesday 9/28
5 miles 44:44 easy effort, felt better.


Thursday 9/29
4 miles horse tooth hills loop (36:14)
165 push ups sets 25.35.45.35.25


Friday 9/30
1500 yards Swimming

May Totals:


104.85 miles running
3000 yards swimming
TBD strength

Training Log 9/19-9/25

Monday 9/19
Nada

Tuesday 9/20
5 miles (40:38)
165 push ups sets 25.35.45.35.25

Wednesday 9/21
4 miles (35:00)
12 dips
8 pull ups
8 chin ups
Finished running today and had a really annoying pain in my left arch...the dreaded Plantar Fascia? Probably a mild case based on how it feels, but I have been so lucky over my first 2 years running, gradually building to the 35 mile a week range that I think I may need to rest for a few days and not tempt fate. The thought of running less than 5-6 days a week is a real bummer for me, but this could be a chance to rekindle my swimming.

Thursday 9/22
4 miles 36:37 Horse tooth hills loop. Dam Hill, Monster Mountain then down Hughes Stadium trail.
165 push ups sets 25.35.45.35.25

Friday 9/23
1500 yards swimming (30:00)

Saturday 9/24 and Sunday 9/25
Off (15 chest/tri dips)

Weekly Summary:
13 miles running
1500 yards swimming
330 push ups
27 dips
8 pull ups
8 chin ups


Pretty much decided that I needed to take an off week after a few months of steady mileage building. I did not feel like I needed to recover much from the Half, it was more a feeling that I should let some little nagging pains sort themselves out and mentally take a rest. Onward and upward!

Training Log 9/12-9/18 AND Crossroads Half Marathon Report

Monday 9/12
4.5 miles (38:36)
165 push ups sets 25.35.45.35.25

Tuesday 9/13
3.75 miles (31:53)
10 chin ups
10 pull ups
15 dips

Wednesday 9/14
3.25 miles mini speedwork drill mile repeats at 95%
Mile 1 (6:20)
Mile 2 coast/jog (10:00)
Mile 3 (6:57)
.25 warm down (3:00)
50 pushups 1 set

Thursday 9/15
5 miles easy and slow jog (45:00)

10 chin ups
10 pull ups
15 dips

Friday 9/16 and Saturday 9/17
Off, resting for Half Sunday.

Sunday 9/18
.5 mile jog warm up for Half.
13.1 miles (1:56:00)


Weekly Totals:
30.1 miles running
215 push ups
30 dips
20 pull ups
20 chin ups






Crossroads Half Marathon Race Report (1:56:00)

I ran the CR Half Marathon in Fort Collins today. This race is put on by John Lonsdale (Owner of Runlimited and Foot of the Rockies) and is a really well organized, lower key event that seemed to bring out a really solid overall field of local runners. It lacked the top end elites that I see at many bigger northern CO road races, but I can tell you by the age groups average times that it was a deep and consistent field of avid runners. IE not many walkers and "Just finish" types that I have noticed at bigger events.

I rode my bike down to Lincoln Park in North FC and did a small half mile warm up jog waiting for the 8am start. I am not quite 2 years into my running "career" and this is my 3rd Half. Goals for the day in order: Have fun, beat PR and try to negative split. My Half PR is 1:59:33 which I did on May 1 at the CO Half. Weighing the fact that that course was mostly down hill (Today's was virtually flat) against the fact that I have upped my  mileage significantly since May, I felt very confident a PR would happen and I even had visions of going sub 1:50.

First mile, a bit fast and I hit it in 7:58...eased back and cruised for a few miles at 8:30ish miles, had some good conversations with fellow runners (I have stopped using the ipod) and found myslef at the 10k sign in 51 minutes even. I was doing math in my head and felt like I actually would be right around 1:50 for this run if I could keep this pace. I just kept plodding around 8:45ish miles and I had a gel at 40 mins and again at 80 mins.

This course is through residential north FC then along the Poudre and Spring Creek trails before emptying out into old town for the last couple miles back to Lincoln Park. Somewhere on the trail system around mile 8 I began to feel nauseous. I'm not sure why, I was only drinking water at the aid stations and had 2 gels which I have used before with no issues. At any rate, I fought this upset stomach for about 3 miles and noticed I had fallen off pace, running about 9 minute miles. I struck up a conversation with a gal named Lauren sometime during this stretch and it helped to have something to keep my mind of the stomach issue. We compared notes on CO Marathon and Horsetooth halfs that we had both run earlier in the year and she ended up pulling away from me around mile 10. I saw her at the finish and she ended up 1 minute ahead of me, but I wanted to mention her because she was so nice and helped me forget about my belly for a minute!

Around mile 11 I began feeling better, I knew I was not negative splitting and I was not going to get under 1:50 so I basically just cruised it home with plenty in the tank for a sprint finish in exactly 1:56:00.

In summary, today was a very fun day for me. I think I left 5 minutes out there on the course based on how great I felt after the race. I did not push myself today, and I did not hurt at all except for the temporary stomach discomfort for a few miles. My base is definitely getting there and I feel like I can really start to push the monthly mileage and get significantly faster over the next year. I have a 10 mile and 4 mile race coming up soon, so I will look forward to pushing myself and getting to the edges of my abilities heading into the winter.
I look back on this race with some slight regret as I did not push it hard enough, but I will never complain about a 3.5 minute PR.

Thanks to the race organizers and volunteers, this was a very well run event with good food and live music at the finish!

Training Log 9/5-9-11

Monday 9/5
5 miles (43:08)

Tuesday 9/6
5 miles (38:22) Same loop as yesterday, almost 5 minutes faster. Very cool and raining. I now see that I will be much faster than I have ever been this fall with cool temps!!!

Wednesday 9/7
7.3 miles (1:06:05) Somewhere between steady and long run pace.
165 push ups sets: 25.35.45.35.25

Thursday 9/8
7.7 miles (1:06:15)
PM 4 miles (35:48) horsetooth hill loop, new best time on this route...really nice and cool 70 degrees...saw a rattlesnake on the trail!

AM 3.7 miles (30:37)tempo with Berkley Dog
10 pull ups
10 chin ups
15 dips during run

Friday 9/9
5 miles (45:04)

Saturday 9/10 and Sunday 9/11
OFF

Week Totals:
30 miles running
165 push ups
10 pull ups
10 chin ups
15 dips

Training Log 1st Week of September.

Thursday  9/1
7.5 miles


AM 3.5 miles w/ Boo (27:59)
PM 4 miles Horsetooth hill loop (36:54) almost a FTFM at an easy effort.
Work is paying off.....Only like 85 degrees.

Friday 9/2
3 miles (26:37) easy effort, slow.

Saturday 9/3
4.25 miles (36:02)
165 pushups sets 25.35.45.35.25


Sunday 9/4
Off

Partial Week Totals
17.75 miles running
165 push ups

Training Log Last 3 Days of August/August Totals

139.2 miles run in August.
1,395 pushups 
210 dips 
234 chin/pull ups

Monday 8/29
4 miles (35:02)
165 push ups sets: 25.35.45.35.25

Tuesday 8/30
5 miles (42:01) steady/tempo
10 pull ups
10 chin ups
15 dips (@ mile 4 of run)

Wednesday 8/31
6.3 miles (58:30)
8 pull ups
8 chin ups
15 dips

Training Log 8/23-8/29

Monday 8/23
3 miles running EASY w/tired dog. Very slow pace (27:49)
165 push ups sets 25.35.45.35.25

Tuesday 8/24
5 miles (44:20) Felt really bad today.

Wednesday 8/25
5 miles (43:50)
15 dips
10 pull ups
10 chin ups
Better than yesterday but not up to speed. Have not slept well this week and felt really awful for the most part. Getting like 3-4 hours a night and can't nap in the day even though I'm beat.

Thursday 8/26 
9 miles (1:22:48)

PM 4 miles (40:21) Brutal! 98 degrees, full sun, horsetooth loop up centennial/monster mountain and back down. Ouch.
AM 5 miles (42:17)
15 dips
8 chin ups
6 pull ups (@ mile 4 of run)
Best I've felt this week, but still not sleeping well. Hopefully pulling out of the funk! Horsetooth hill loop this evening.

Friday 8/27
5 miles tempo (40:18)
165 push ups sets 25.35.45.35.25

Saturday 8/28
6.25 miles 58:01 steady/hot.
15 dips
10 chin sups
8 pull ups

Sunday 8/29
Off

Weekly Totals:
33.25 miles running
330 push ups
45 dips
52 chin/pull ups
 

Training Log 8/15-8/21

Monday 8/15
3.2 miles (29:01) steady

Tuesday 8/16
7 miles (1:05:20) somewhere between steady and LR pace. Humidity slowed me down. Lost 5 lbs in sweat.
165 push ups sets: 25.35.45.35.25

Wednesday 8/17
4 miles tempo (33:07)
12 dips
10 chin ups
8 pull ups

Thursday 8/18
9 miles

AM 5 miles (43:21)
PM 4 miles Horsetooth hill loop (39:42) My 3 week run of setting PB times on this loop came to an end as the temps were near 98 degrees when I set out.

12 dips
10 chin ups
8 pull ups

Friday 8/19 
 3.3 miles (30:05)

165 push ups sets: 25.35.45.35.25

Saturday 8/20
Off

Sunday 8/21
3.5 miles (31:37)
15 dips
10 chin ups
8 pull ups

Weekly Totals
30 miles running
330 push ups
39 dips
54 chin/pull ups

Training Log August 8-14

Monday 8/8
3.1 miles easy (27:05)
20 dips
16 chin ups
10 pull ups

Tuesday 8/9
5 miles tempo (41:24)
165 push ups sets: 25.35.45.35.25

Wednesday 8/10
6 miles steady (55:02)

Thursday 8/11
9 miles

AM 5 miles steady (42:55)
30 dips
19 chin ups
12 pull ups
PM 4 miles horsetooth hill loop (37:55) Hot/paving road.

Friday 8/12
4 miles (34:05) steady/tempo
165 push ups sets: 25.35.45.35.25

Saturday 8/13 and Sunday 8/14
Off- decided for an extra rest day due to some sore legs and feet.

Weekly Totals:
27.1 miles running
330 push ups
57 chin/pull ups
50 dips

Training Log Aug 1-7

Monday 8/1
5 miles (44:58) Hot, hungover and slow.

Tuesday 8/2 
5 miles (44:05) Felt terrible.
165 push ups sets: 25.35.45.35.25

Wednesday 8/3
3.5 miles (30:16) FRTLK/steady
36 dips
21 chin ups
14 pull ups

Thursday 8/4
9 Miles 
AM: 5 miles tempo (42:04)
25 push ups
PM: 4 miles Horsetooth hill loop (36:39) PR by 90 secs on this route.

Friday 8/5
6 miles (56:10) Hot, 92 degrees middle of day sun...hey I wanted a heat workout.
50 push ups 1 set

Saturday 8/6
Off

Sunday 8/7
5 miles tempo/hot temps pace (42:36)
165 push ups sets: 25.35.45.35.25

Weekly Totals
33.5 miles running
405 push ups
36 dips
21 chin ups
14 pull ups

July Totals

111.5 miles running
1,345 push ups
165 dips
176 chin/pull ups

Good running month but where is the swimming?

Training Log July 25-July 31

Monday July 25
3.5 miles Easy, Hot (31:10)
36 dips
24 chin ups
15 pull ups

Tuesday July 26
5 miles steady/tempo mix, cooler than it's been felt great (41:08)

Wednesday July 27
4 miles (34:14)
200 push ups sets: 25,35,45,35,25,35

Thursday July 28
(9 total miles today)
AM: 5 miles (44:01) slow
36 dips
10 chin ups
8 pull ups
PM: 4 miles horsetooth hills loop (38:11-Personal best time for this route)

Friday July 29
9.5 miles Hot LR pace (1:34:43)

Saturday July 30
50 push ups 1 set

Sunday July 31
50 pushups 1 set
3.1 miles HOT 92 degrees (27:03)

Weekly Totals
34 miles running (Best week ever)
300 push ups
72 dips
57 chin/pull ups

Training Log 7/18-7/24

Monday 7/18
5 miles steady (43:53)

Tuesday 7/19
5 miles Steady. (42:43)
165 push ups sets: 25,35,45,35,25

Wednesday 7/20
5 miles easy, hot (46:02)
30 dips
24 chin ups
15 pull ups

Thursday 7/21
7.5 miles total  (1:11:02)
2 runs:
AM 3.5 miles easy (31:39)
PM 4 miles Horse tooth hills loop (39:23)

Friday 7/22
3.5 miles HOT steady (32:39)
200 push ups sets: 25,35,45,35,25,35

Saturday 7/23
Off

Sunday 7/24
5 miles hot, slow, hungover (46:59)
175 push ups- sets: 25,35,45,35,35

Weekly Totals:
31 miles running
540 push ups
30 dips
24 chin ups
15 pull ups

Pretty good week, but I really want to get back in the water to swim at least 2x a week.

Training Log July 11-17

Monday 7/11
Off, traveling home..drive to ATL..

Tuesday 7/12
Still traveling flight ATL-DEN am
165 push ups sets: 25,25,45,35,25
5 miles easy (44:50)


Wednesday 7/13
3.4 miles easy w/Kelly (30:23)
30 dips
24 chin ups
16 pull ups


Thursday 7/14
AM: 3 miles tempo w/Kelly 23:51
PM 4 mile hill loop @ Horsetooth 39:25
Total: 7 miles


Friday 7/15
Zero Day

Saturday 7/16
6 miles (53:43)
165 push ups sets: 25, 35, 45, 35, 25

Sunday 7/17
Nothing

Weekly totals
21.4 miles run
330 push ups
30 dips
24 chin ups
16 pull ups

Training Log July 1-July 10

Friday July 1
Off Day

Saturday July 2
3 miles easy (26:50)
18 chin ups
15 pull ups
40 dips

Sunday July 3
Off- Traveled to East Coast

Monday July 4
2 mile warm up (19:00)
3.1 mile race John's Island XC 5k (25:15) 90 degrees 92 % humidity. Wow.

Tuesday July 5
Off Day (Vacation!)


Wednesday July 6
5 miles on beach w/Kelly slow, hot and humid. (50:00)
50 push ups 1 set

Thursday July 7
50 push ups 1 set


Friday July 8
4 miles (33:00) hot and humid
25 push ups 1 set
1 hour surfing

Saturday July 9
5 miles (45:00) on the beach on Isle of Palms HUMID.
50 pushups 1 set


Sunday July 10
3 miles hot humid, on beach IOP
My brother Chris got married today!


Week plus totals:
25.1 miles running
175 push ups
18 chin ups
15 pull ups
40 dips
And 1 hour surfing!

June Totals

100.85 miles run
1,040 push ups
1500 yards swimming
200 tri/chest dips
181 chin/pull ups (combined)
55 slow motion 4 count push ups

Training Log Last 4 Days of June

Monday 6/27
5 miles steady (42:41)

Tuesday 6/28
6.5 miles (58:55) HOT 92 degrees, but brought belt with 28 oz. cold water for dousing so able to keep good effort and steady pace.
165 push ups sets: 25.35.45.35.25

Wednesday 6/29
4 miles HOT horsetooth res hill loop- 2 miles straight up then 2 miles straight down.  (39:26)

Thursday 6/30
7 miles (1:01:52)
40 Dips
18 Chin ups
15 Pull ups

Training Log 6/20-6/26

Monday 6/20
3.5 miles (29:31) steady/tempo mix
265 push ups
Sets 25,35,45,55,45,35,25

Tuesday 6/21
9.5 miles LR pace, hot, sunny, no shade. (1:32:21)

Wednesday 6/22
3.5 miles steady/tempo (29:31)
50 dips
20 chin ups
15 pull ups

Thursday 6/23 
***New Shoes NB 805 Reset mileage***
5 miles easy, almost recovery pace. Humid. (44:52)
25 push ups 1 set slow motion.

Friday 6/24
5.5 miles steady, hot. (48:17)
30 slow motion 4 count push ups
14 chin ups
10 pull ups
30 dips

Saturday 6/25
3.5 miles hot. Steady pace. (31:58)
750 yards open water swim

Sunday 6/26
750 yards open water swim
25 push ups

Weekly Recap:

30 miles run
1500 yds swimming
290 push ups
55 slow motion 4 count push ups
80 dips
34 chin ups
25 pull ups


Pretty good week as I hit my 30 mile goal and got 2 short open water swims in. After no swimming for almost a month, I really felt it, even for just 1500 yards in 2 days. You just can't find and work all those swimming specific muscles on land! Running this week was good, but the hot weather made it a bit more of a grind than normal. Not sure I will go over 110 miles for June, but 100 will happen for sure. After missing so many days due to partying too hard, I am pleased with how the month is shaping up. I signed up for a 5k at sea level on July 4th so I'm excited to see how far under my 24:xx PR I can get. I think a really good day could be around 23 flat.

Training Log 6/13-19

Monday 6/13
Off

Tuesday 6/14
4.25 miles (36:18) hot, easy effort w/Kelly
150 push ups 3x50

Wednesday 6/15
5 miles easy (44:34)

Thursday 6/16 
3.1 miles easy w/Kelly and dogs (27:44)
250 push ups, sets: 25,50,25,50,25,50,25
20 dips
15 chin ups
9 pullups

Friday 6/17
3.5 miles tempo (29:32)


Saturday 6/18
Off

Sunday 6/19 
Off

Weekly Totals
15.85 miles run
400 push ups
20 dips
15 chin ups
9 pullups


Utterly pathetic week of training, and frankly it was mainly due to drinking way too much the last 2 weekends. Time for a wake up call and to hit it hard for the end of June.

Training Log 6/1-6/12

76/1
Camping

6/2
Camping


6/3
Camping


6/4
4.25 miles easy (36:53)
150 push ups 3 x 50


6/5
3.75 miles slow 91 degrees. (33:21)

6/6
5 miles steady (43:23)

6/7
3.2  miles w/Kelly steady/easy (27.49)
150 push ups (3x50)

6/8
4 miles steady (34:42)
30 dips
18 chin ups
15 pull ups

6/9
Off Day

6/10
10 miles easy (1:28:58)

6/11
Rest Day

6/12
3.3 miles w/Kelly steady (28:30)
18 chinups
15 pull ups
30 dips
50 push ups

Weekly (Plus) Totals
33.5 miles run
350 push ups
60 dips
36 chin ups
30 pull ups

May Totals

102.4 miles run

My current monthly mile goal is 100 so this is a good running month. I would like to get to 130 miles as a goal by the end of summer and hold that consistently. Will aim for 110 in June and see how it goes.

2,750 yards swimming

This is pathetic and I need to get in the water more. As maintenance my low goal is 6,000 yards each month, and I would really like to do 12,000. So, time to hit the water. Warm ponds will help motivate me for open water and free swimming soon.

1,652 Push Ups 
99 Chin/Pull Ups 
160 Tri/Chest Dips

Training Log 5/22-5/31

Sunday 5/22
Off/Sick Day

Monday 5/23
Off/Sick Day

Tuesday 5/24
4 miles tempo run (32:53)
220 push ups-sets: 45,55,35,30,55

Wednesday 5/25
10 miles pretty easy effort  2x on Taft/Poudre trail loop from house, second loop with Kelly. Negative split by 1 minute 20 seconds (1:30:12)

Thursday 5/26
2 miles recovery pace (17:30)
24 chin ups
15 pullups
50 Tri/Chest Dips

Friday 5/27
5 miles steady state (42:13)
50 Push ups 1 set


Saturday 5/28
Nada!

Weekly Totals:
21 miles run
270 push ups
24 chin ups
15 pullups
50 Tri/Chest Dips

Sunday 5/29
4 miles tempo (32:15)

Monday 5/30 
4 miles tempo (31:29)
100 push ups (2 sets of 50)


Tuesday 5/31
Off Day


Not a stellar effort his week with only 4 days of training. Still on easy pace for over 100 miles in May> I will get focused again in the coming week. Oh yeah, Kelly and I decided to bag the Bolder Boulder on principle. We went to sign up and it was going to cost like $130 for the 2 of us. We can run 3 local races each for that price!

Training Log Week of 5/15-5/21

Sunday May 15
5 miles easy w/Kelly (46:14)
50 push ups 1 set

Monday May 16
2 Miles (15:00)
Over beers Sunday night Kelly challenges me to a 2 mile race. I will refrain from posting the results but I won handily ;)

Tuesday 5/17
6.4 miles (57:46) Steady State
220 push ups sets: 45,55,35,30,55

Wednesday 5/18
5 miles easy (45:13)

Thursday 5/19
1,500 yard swim

Friday 5/20 
4.25 miles easy (36:48)
246 push ups. Sets: 22,22,30,30,24,18,18,58

Saturday 5/21
 5 miles easy with dogs (43:51)
15 chin/pull ups
30 dips

Weekly Totals:
27.65 miles run
1,500 yards swimming
516 push ups
30 tri dips
15 chin/pull ups

Decided to lay off on a long run again this week, instead went for good frequency and ran 6 of 7 days. Still pushed 30 miles even with no long run so I feel good about that. I think early this week a 10 mile day is on the schedule as I cram miles in before Bolder Boulder which is next Monday. The way I feel right now I think I can break 50 minutes with a perfect day, but realistically I'll have a B goal of sub 52 minutes based on my overal 1 minute/mile race pace improvement I've made since 1 year ago.

 

Training Log Week of 5/8-5/14

Sunday 5/8:
3.25 miles easy (28:30) With Kelly on river.
15 Chin Ups
15 Pull Ups
40 Dips
25 Push Ups

Monday 5/9
4 miles easy (37:01) 

Tuesday 5/10
4.25 miles (36:58)

214 Push Ups
Sets:
26,26,33,33,26,26,22,22

Wednesday 5/11
1,250 yards swimming

Thursday 5/12
4 miles tempo run (33:04)

Friday 5/13
3 miles with Kelly on River trails
15 pull ups
40 dips
25 pushups
(At park end of run)

Saturday 5/14
 3.25 miles (29:16)
36 pushups 1 set

Weekly Totals:
22.75 miles run
1,250 yard swim
300 Pushups
80 Dips
45 pull/chin ups

Sort if a lazy effort this week. Good frequency but poor volume as I did not get a long run in. Going to get back on track this coming week in all phases...strength, swimming and running. 

Training Log Week of 5/1-5/7

Sunday 5/1:
13.1 miles (1:59:33 Colorado Half Marathon Race)

Monday 5/2:
Day Off. Rest/Recovery

Tuesday 5/3:
2 miles easy (18:30)
220 Push Ups
Sets: 45, 55, 35, 30, 55

Wednesday 5/4:
2 miles easy  (18:40)

Thursday 5/5:
3.25 miles easy (30:00)
246 Push Ups
Sets:
22,22,30,30,24,24,18,18,58


Friday 5/6:

Rest Day

Saturday 5/7:
3.65 miles (29:03) Hot weather tempo run


Weekly Totals:
24 miles run
466 pushups

Not a bad week, took it easy after the race and logged mainly recovery miles. Also did not swim or do as much strength work as normal this week due to race and recovery plus parents visiting! 105 miles planned from 5/1 to Bolder Boulder on 5/29. 24 miles down this week means 81 more miles on tap over the next 3 weeks.

Colorado Marathon (Half Marathon) Race Report

At the risk of sounding melodramatic, I'll lead with a 2 word summary of the run: Sweet vindication.

I'm fairly new to running, and just ran my first 13.1 mile race at the Horsetooth Half Marathon 2 weeks ago. It was an extremely hard and mountainous course (Is "Mountainous" a word?....Because it was at that race!), but I was still very upset with my time (2:13). I knew I could do better, so I entered several drawings last week in an attempt to gain entry into today's race, which had closed in December. I got lucky and won a sponsor's entry from Geico last Friday, so I was determined to make my sub 2 hour goal happen today.

To be fair, this is an easier course than Horsetooth, but it is still at altitude (5,200 ft) and I was still wondering about running another race this far so soon, so I tempered my enthusiasm. All in all, I was cautiously optimistic heading into the run.

This race is a point to point starting in the Poudre Canyon West of Fort Collins and ending at Old Town Square in downtown FC 13.1 miles away.

I started out along with 1,500 other runners and eased myself down the first 4 miles in 33 minutes. I felt great and kept banging away at roughly 8:45 miles along the river. I really did not know what to expect, and I thought that I'd hit a wall like I did 2 weeks ago around mile s 8-9, but I was able to maintain pace and ended up at the 12 mile marker in range of my goal. I did some calculations and realized that I had slowed a bit and would need a sub 9 minute last 1.1 miles to hit the goal. So I gave up.

What's that you say? Yes, I gave up. And I decided I was going to be happy with a 12 minute improvement from 2 weeks ago and cruise into the finish unharmed at 2:02. I knew I had fallen into the 9:30 range for the last couple miles and just did not think I could pick it up any faster. I was content to improve so drastically in a 2 week span, and I convinced myself that 2 hours was an arbitrary goal, I did not need it anymore, and I was going to enjoy the end of this run.

I'm not sure what happened next, but I basically had a wave of euphoria come over me and I decided that since I was within a couple minutes of my goal, I should go for it. So I just ran as fast as my 200 lb. 39 year old frame would take me. I passed one group, then 2 groups, then I saw Pete Stevenson, a fast local runner and the De Facto leader of the Fort Collins Trail Running Club at the last aid station. He was volunteering, and I had this random thought about how cool it was for runners as talented as Pete to be out supporting the race and it buoyed me to keep going. As fast as I could.

Rounding the 13 mile marker into the LONG finish chute, I looked at my watch and saw that I had just cranked out a sub 8 minute mile. So I ran that 12th mile at my stand alone 5k race pace! I felt like shit, but I kept kicking and crossed the line in 1:59:33 official time.

I was overjoyed at this development. My wife Kelly met me at the finish, and I think she was trying to take a picture, but I just showed her my watch and then I had to find a wall to lean on to catch my breath.

Post race I said hi to some local runners and ended up closing down the beer garden with Ken Banwart, 3rd OA masters runner, and a fast dude.

Not to get into hyperbole, but how many times in life can you get instant feedback and instant gratification from something so healthy and honest as running a race in a time you were not sure you could hit?

That's where I went today...to a fleeting, temporary, personal achievement bliss that nobody else much cares about...... But I'm as happy typing this as I have been about such a small thing in a long time.

Thanks for reading!

Fast and Furriest 5k Race Report

I went out with Kelly and our 1.5 year old Dingo Delilah for a 5k on the CSU campus today. This is a race put on by the CSU Veterinary DVM class of 2014, and pets are encouraged to run with owners. Proceeds go to the Veterinary teaching hospital community assistance fund. This fund helps families in need pay for vet care at the hospital...So a fantastic cause in my book.

It just so happens that Jenn Malmberg (Classmate of Kelly's in the Vet program) was the Race Director for this race. Jenn and her husband Sam are very fast  runners who I met at the race I organized earlier this month. In fact, Jenn took 3rd overall Female at the Horsetooth Half Marathon last weekend and Sam routinely podiums at every race I see him run.

It was snowing lightly with temps in the high 30's at race time. In line to pick up our race packet I spotted Nick Clark, a local Ultra Runner who ran our 5k a few weeks back. Nick is a very talented runner who also has an awesome running blog you should follow. Click Here for Nick's Blog. I said hi to him and congratulated him on his 3rd place finish at the American River 50 mile Ultra race a couple weeks ago in California. He said he was running with his dog today and I got the impression this was just a fun morning out for him.

Anyway, enough name dropping....here's my race report...

I had a goal of sub 25 minutes and a secondary goal of of pacing under 8 minute miles for the entire course. I had never seen 7:xx's as an average in a race but I felt good today. I started out quick for me and hit mile 1 at 7:40. I did not think I could hold that pace so I settled down and tried to coast for the second mile. I hit mile 2 at 15:50 so I knew I was right on pace for my goal and I just tried to hold on for the last mile plus. Right around this point in the race I realized that I had never actually run a stand alone 5k race before so I did not have a well thought out strategy except for running as fast as I could without passing out.

This "strategy" almost came back to bite me as I felt awful coming down the stretch. I knew I had 25 minutes beat and I was close to the 7:xx's goal as well, but I really thought I was going to puke coming to the finish line. I had images in my head of how funny it would be to see a middle aged dude throw up at a fun run, so I eased off just a tad and crossed the line in 24:48. Good enough for both goals....a 7:58/mile average!

Feeling pretty good about myself for not losing my breakfast, I cooled off and watched Kelly come in at 28:30...a great time for her as she is even newer to running than me and has been hurt lately so has not trained much. She beat her 5k PR by over 3 minutes! She is a natural and if she starts training more she will be faster than me by next year, so I'm enjoying beating her while I can.

We watched our friend and Kelly's classmate Alexis come in for her first 5k finish and then checked out the expo and went home. A great morning and a great race. A bonus: our Dingo was on her best behavior and only snapped at 1 dog the whole time!

Official Results

Pics to come...

Colorado Marathon Here I Come! (And I saved money on my car insurance...)

I got a call Friday from Steve at the Fort Collins Geico office telling me I had won a free entry into the Colorado Marathon next weekend!!! I'm very excited about this, as the race has been closed since December and I really wanted a shot at the downhill/flat course after last weekend's suffering in the hills at the Horsetooth Half Marathon.

As I was sitting at work last Monday lamenting my disappointment at my HT time, I got an email from the Colorado Marathon folks telling everyone on their email list how to enter for a free sponsor entry. One option was to go to Whole Foods and enter a drawing. Another was to go get a rate quote at Geico and get entered in another drawing. I actually did both. At Geico I sat down with Melissa Maliki and she got us better coverage than we had with Progressive for $25 less a month. AND I got entered into the drawing. So feeling lucky, I started planning out how I'd run the CO course. Friday came and bingo....I won one of the 2 entries!

The CO Marathon has a full marathon, half, 10k and 5k. I am not trained for a full so I entered the Half. Now the pressure is on, since I've been telling everyone who would listen that I can break 2 hours on a flat course. It will be my second Half Marathon, and I'll keep you posted on the results.

Email Melissa @ Geico for a quote!

Horsetooth Half Marathon

Last weekend I ran the 2011 Horsetooth Half Marathon. Here's my race report:

Preface: 18 months ago I started running and this is my first race over 10k. I'm 6'1" 200lbs and I need to drop another 10-15lbs.

This is a brutal course. Most say it's one of the hardest road half marathons in the US. So it made perfect sense to me that I should make it my FIRST race at this distance right?

I had run parts of it in training and really thought I had a shot at 2 hours, but that did not happen today. Maybe on a flat/sea level course that would be a goal, but it turned out to be unrealistic today.

SEE THE COURSE ELEVATION PROFILE

The race started off on the street south of CSU's Hughes Stadium. The course is all up hill for @ 2 miles and I did it in 19:50. Way too fast, as my  training runs on this section were 22 mins. it's a 6.4% grade for a mile then a small flat, then 9.2% grade for the second mile. I got caught up in the adrenaline and crowd and went too fast.

The next 2-3 miles were mostly downhill then a 6% grade up for less than a mile. At the top of this hill I was feeling good and I bombed downhill for the next couple miles where I met my undoing on mile 7. It's a 3/4 mile uphill called Bingham Hill and I started the shuffle up this one. At the top I did not recover like on the last 3 hills and felt terrible coming down. I knew there was one more small up for a 1/4 mile then all flat last 5 miles to the finish.

I just never got back in a groove after the last hill and shuffled/jogged/ran for the last 5 miles except for walking the 2 aid stations. I started enjoying the group I was with and knew my 2 hour goal was gone, so I was in the 2:10-2:13 area and just had fun on the way in. There was a great crowd for the last mile and they helped!

The finish line was a welcome site with New Belgium Beer (Race ends at the brewery!) and an awesome live band (Musketeer Gripweed). I had 2 Fat Tires, ate some BBQ and went home.

I've been running 5 times a week since last fall and am probably in great shape for a good 10k PR. I did a couple 9-10 milers leading up to this race but I mostly run on the river, so most of my training has been on the flats. I need some consistent hill work and more distance runs to really get where I can be on this half which is probably in the 1:5xx's.

Also need to strategize better, which hopefully comes with experience.

All in all, this was a  very well run event with a fantastic party at the finish. I heard complaints about not having more aid stations, but I thought it was fine...water and HEED were available every 3 miles or so. This was the 38th year for this race- it's a great course, a hard course and a CO running legend. I can't wait to get out and run a flat half to see what I can do time wise. I feel like running this one will give me a lot of confidence for the summer, and I am really looking forward to running it again next year.

PICTURES (MORE TO COME!) 

Official Time: 2:13:51 (13.1 miles)

Hello

Hi, my name is John and I live in Fort Collins, CO.

I just started running 18 months ago and it's become one of my favorite things to do. I'll admit that it took some time getting used to, but now I can't imagine my life without it. I'm not fast, but I'm improving.

I've only run a handful of races, but I love watching my times get better and my distances get longer.

I'll be posting my thoughts on running from a novice/beginner perspective as well as race reports here.

I hope to see you out on the trails and roads!