Saturday, February 26, 2011

Feb. 18 - Feb. 26

February 18 - 26, 2011 - Weekly Summary

2/18 - Friday -  No running.  Full day working and helping Jonny B. with Mina's 4Runner.

2/19 - Saturday -  Nope.  Happy to chill with BA and the dogs.  Just straight kickin' it.  It's mid/late winter. I'm not afraid to rest.  

2/20 - Sunday - Light run/hike with Katy. 5.5 miles on Spring Creek, about 1:40, I think.  Semi-sunny day.  A really fun, snow boot pack hike.  Saw a few hikers and dogs,  one trail runner and Faye and Dale Baker out for a ski.  It was wonderful to be back on the trail with Katy.   

2/21 - Monday - Worked until 5 p.m., then went to WFR class at 6 p.m.  Busy day.

2/22 - Tuesday - Left work early and decided to go snowboarding.  At first, JD and I were going to go on the hill but last minute change of plans had us going up to Buffalo Pass to go snowmo-boarding with Mike and Chris Sciacca.  A beautiful but cold day, with intermittent sun and some cloudiness.  Each of us got 6 laps in the Exhibition area .  The snow was incredible and I racked up some of the most fun powder lines I've gotten this year.  Snowmobiles made getting so many laps easy.  Tremendous amount of snow on Buff.   My legs are shot.  Feels great.   Amazing day, fellas.

2/23 - Wednesday - 4.48 miles, 41:16, 9:13/mi. avg. - Nice afternoon run between work and class.  Got back the results of our first exam and I aced my first test!  That's right, 100%.  The nerd is back!

2/24 - Thursday -  Off. 

2/25 - Friday - Off.  Drove to Denver and back.

2/26 - Saturday - 7.77 miles, 1:21, 10:27/mi. avg. including walking. Nice, warm afternoon run in just shorts and long sleeved shirt!  I'm so happy March and some warmer temperatures are near.  Even if it keeps snowing, at least it won't be brutally cold.  Ran the boot packed trail around Whistler Park, for starters.  Then, proceeded up Bear Drive, to Ski Trail Lane and then the nice, long downhill around Mt. Werner Circle.  Finished up on the bike path and rolled home and walked the dogs to cool down. 

Thursday, February 17, 2011

Feb. 11 - Feb. 17

Weekly Summary - Feb. 11 - 17, 2011

2/11 - Friday - No running.

2/12 - Saturday - No running.  Hiked out to Fish Creek Falls Canyon from the top of Pony Express chair and got a sick line through the trees down to the Keyhole.  Snow was super deep and light.  I actually overshot the entrance to the Keyhole and had to unstrap, re-ascend and traverse over about 50 - 60 yards in very deep snow to avoid getting cliffed out.  A little gnarly.   Went home after that short session and walked some dogs, walked more dogs, then, strapped on the splitboard and took some dogs out into the deep snow in Whistler Park.  Only snowboarded one short line and just spent the time enjoying the touring and watching the dogs play.

2/13 - Sunday - No running.  Went for a short tour around the park with Katy.  Me on the splitty, her on cross country skis.  It was super fun to just play around the park with no "workout" or "exercise" agenda even though you work up a good sweat.  Katy broke the Whistler Park distance record for straight-lining  on cross country skis.  Sick.  You had to be there.  Incredibly beautiful, sunny day and even a little bit warm.  No gym either as I had a few things to take care of today.   School tomorrow night so probably another day off unless I leave work early. 

2/14 - Monday - No running.  Snowboarded with JD and Eric on a beautiful, warm, bluebird day.  Super sunny and fun and fast snow.  Straight maching (that's "going fast") the groomers and floating many a fun air on every available hit.  I must've done a score of backside shifties and butters.  It was one of those days when you feel like you're a kid again.  Screaming by the tourists, going ridiculously fast and throwing snow spray in all you friends' faces.  Today was my most fun non-powder day on the mountain so far this season.  Big up to my riding-partners-in-crime for having so much fun with me!

2/15 - Tuesday - Light workout at the Rec.  5000m on the rowing machine, 15 minute run on treadmill, 2x100 4-count flutter kicks.  Went riding with JD and Mike Sciacca for a couple hours.  A little sun but not as good as yesterday.  Still, fun.  Snowboarding has aggravated my right Achilles tendon a bit.

2/16 - Wednesday - Nada.

2/17 - Thursday - Went to the Rec. and ran hard for 45 minutes on the treadmill followed by 3000m on the rowing machine.  Then, leg press 3x30, glute/leg curls 5x10 (each leg), calf raises 3x25, pull-ups 3x5 and ye olde 4-count flutter kicks 3x75.   Good.

Thursday, February 10, 2011

Feb. 3 - Feb. 10

Weekly Summary - February 3 - 10, 2011

2/3 -Thursday - Off work at noon to put new spark plugs in my ice block of a truck.  Back to back nights of -20F killed my truck and my desire to run outside.  Ran and rowed at the Rec Center for 1:15, followed by a one-hour weight and calesthenic workout.  Soaked in the hot springs for about 10 minutes afterward.  A little lackluster, I could've run outside today.  Probably should have done at least the requiste 5.5 on Spring Creek but whatever.

2/4 - Friday - Off at 10:40 a.m.  So slow at the shop.  Another cold day, but nothing like the past couple.  It felt like it was in the teens, maybe 20F, and overcast when I went for a run at 1 p.m.  Ran the snowpacked bike path from the house to the library downtown before weaving my way back through town.  Light snow fall during the run was nice.  Ran back a little longer way, (super glad I had Microspikes as there was tons of ice everywhere) past the Medical Center, around Mt. Werner Circle and then a little extra in Whistler Park at the end to make my run 12 miles, 2:04.  Pace was slow and easy the entire run (9:00 - 12:00/mile).

2/5 - Saturday - No running.  It started snowing again.  Rode a few hours solo-style.  Good, deep snow and I got plenty of fresh.  Later, I soaked at the hot springs for about 10 minutes before I went to the gym and rowed for about half an hour (5000m with 3x500m hard intervals).  Then, did 3x30 leg lifts, extensions, thigh abduction/induction, curls, calf raises, 10 pull ups and 2x100 flutter kicks. 

2/6 - Sunday - No running.  18" of new snow equals Powder Day in the 'Boat.  Snowboarded with BA for several hours, getting some very sweet lines.  My best ever through Land of the Little People and some really great lower mountain tree runs.  Straight lining Storm Face and then launching cat tracks on Twister was super fun as was straight powder shredding Ted's Ridge.  Very nice.  Even took a break midday to have lunch and couple beers at The Paramount, Lee and Suzy's new place next to Slopeside.  An interesting evening, as well, made this a memorable day amidst a very weird time in my life.

2/7 -  Monday - No running.  Off.  Got school tonight.  It's been snowing all day but I'm not going to ride, just not that motivated.

2/8 - Tuesday -  Ran about 45 minutes on the treadmill with 10 minutes of cool down.  Cross country setting at 7:30 - 9:00/mile.   Leg curls (3x10 each leg) and leg extensions (3x30), hot springs soak.  Shorty workout.  Missed an epic day on the hill but oh well.    Legs feel good.  Very slight tenderness in left soleus.  

2/9 - Wednesday -  Taking it day by day.  I've got school tonight.  We'll see if there's any work...don't feel like running, anyway.  Walking the dogs was the only real activity today.   Legs feel good.  Most noticable issue as I sit here is a little tightness in my left plantar.  I should stretch.

2/10 - Thursday - No work in the morning so I took the dogs for a nice hike around Whistler Park  in the frigid morning air.  Two huge bull elk were laying in the park  I went to the hot springs and soaked for 10 minutes before suiting up for a run up Spring Creek.  Broke trail in knee deep (8-12") snow for the last 100' vertical and quarter mile before the turnaround.  I was really huffing in that section.  Nearly impossible to keep running the entire time.  With alot on my mind, this was a hard run and I was glad to be alone in the woods for a little while.   I was running so hard, listening to my breath and my traction crunch on the snow, when I stopped at one point.  I got quiet and realized that I was the only thing in the forest that was making a sound.  Everything was so still, silent and snow covered it really made me feel out of place for a second.  In a cool way, though.  5.5 miles on a snowy boot pack in 1:08.14.  Opted to not work out afterwards. 

Wednesday, February 2, 2011


In the past few weeks, I've actually had some good workouts and running to report about.  I've been able to run on a somewhat consistant basis despite working (some), moving and starting a new class (Wilderness First Responder) at Colorado Mountain College a couple of nights a week.  I've been mostly running the snowpacked Spring Creek trail up to a private property sign about 300' up the last ridge.  From the Steamboat Springs Rec Center, it's a 5.5 mile out and back.  Footing can be dicey in spots even with the use of Kahtoola MicroSpikes on the way in but the descent is super fun.  I've run it in all conditions from solid foot packing to 6" of fresh snow and it's always tough yet rewarding.  Last week, I did get in an 11 mile run on the bike path, my longest run of the winter.  Honestly, it's been so snowy and, more recently, COLD, that I don't really want my runs to last longer than 90 minutes.  After an hour, I just start feeling stupid for being out in the cold darkness.  I suppose I'd want to stay out alot longer if I was running in the sunshine. 

After running, I've still been going to the gym to work legs, abs and my back.  I only do high repetions (30+) in sets of 3 or 4, with relatively light weight.  I make sure it is still difficult to finish each set by either extending the number of repetions or by doing negatives until I'm fatigued.  I've been going 3 -4 times a week for the last 6 weeks.  It feels like it is paying off and finally strengthening areas where I've had lasting problems (left soleus muscle, right achilles tendon, left plantar and right upper hamstring), as they really aren't giving me any problems as of the past week.  

In order to start looking ahead to the Spring, I've just registered for some races for the upcoming season.  Today, I added the Desert R.A.T.S. Running Festival (half-marathon) on April 15th (Mom's birthday!) to my schedule.  I also registered to run the Collegiate Peaks Trail Run (25 miles) for the second year in a row.  Sounds like Christian wants to roll down to Buena Vista again.  Hopefully, it won't be snowing on May 7th.