6/23 - ~12 miles. Alameda, Ca. Ran from Alameda over to Bay Farm Island and back to Sommai's house. Just a nice, slow, long run along the bay shorline. Felt incredible to run long at sea level and I would have been up to keep going and going if not for aggravating the sore spot on my right forefoot, again. I was wearing the La Sportiva Vertical Ks and decided to not wear them any more after that run. The lack of a rock plate in the sole just doesn't work for me. Sick run, anyway. The highlight was running by the rasta who asked, "How far is it?" I just replied, "I don't even know."
6/24 - Off. Flew back to Colorado
6/25 - Off.
6/26 - Off.
6/27 - Off.
6/28 - 3.59 miles. :41:25.
6/29 - 6 miles.
6/30 - Rest.
7/1 - 12 miles. 2,540'v. 2:47:12. Mandall Pass Trail. An awesome high-altitude ascent/descent on somewhat techy single track up to Mandall Pass in the Flat Tops Wilderness Area. 1:27:04 on the run up to the pass and :59:45 for the descent (2:26:49 round trip). The trail was dry but there were numerous water crossings and lingering snow near the pass summit at just over 11,000'. At the top of the pass, I hiked higher up onto the Flat Tops and checked out the vistas for a few minutes before beginning the return trip. I carried two 21 oz. water bottles and several gels, a couple clementines, a banana and a cashews/dried blueberries, anticipating a longer run (it was my first time on this trail and I didn't know the exact mileage.) but did the run on 3 gels and both water bottles. I also carried a SteriPen to treat my water if I was going to drink from streams. Overall, a fantastic run and, as far as I know, a Fastest Known Time for ascending and descending the trail.
7/2 - 4 miles. Stagecoach. Relaxed run down to the fire house and up to the dirt road to South Shore before turning around and running some trail back to the house. Broke in the new Montrail Rogue Racers and they are crazy comfortable.
7/3 - 6 or 7 miles. Spring Creek Trail. Nice after work run from JDs house to the trail and out a couple miles on a lollipop loop. Added the "Elevator Shaft" ascent into the run for a steep hike. Legs felt great on this run and so did the Rogue Racers. I'm looking forward to seeing how the shoes perform in Leadville in a couple weeks.
Last 11 days mileage: ~44 miles.
It took a few days after returning from California to get back into the swing of things. I gained quite a few extra pounds while I was in vacation/wedding mode but I've already forgiven myself for all the delicious food I ate while we there. Now that I've gotten a few miles in my legs, I'm starting to feel my form returning and I'm getting a little hungrier to race again. Which is good considering I haven't really been thinking about this race much in the last month and fell off my running schedule for several weeks. The idea for the next week is to just keep the running light and taper a bit leading up to the Leadville Silver Rush 50 on July 15th.
Showing posts with label Spring Creek Trail. Show all posts
Showing posts with label Spring Creek Trail. Show all posts
Tuesday, July 3, 2012
Monday, May 28, 2012
Weekly Summary: May 21 - May 28
5/21 - Rest.
5/22 - 6 miles. 1000'. Steamboat Ski Area. Ran 10 minutes to warm up from The Lodge thru the base area and up Right of Way to Thunderhead. From there, I did 5-minute hill intervals on Why Not Road up to Vagabond saddle (where the tepee is in the winter) before turning around and continuing intervals all the back to The Lodge. Pretty hard effort both uphill and down for my first "speed work" session of the year. My aerobic base is in good order after a solid winter/early spring of gradual build ups so I figure it is time to start adding some anerobic workouts.
5/23 - 7 miles. 700'. Spring Creek Trail. Nice and easy steady state recovery run in some cool, wet weather on Spring Creek. Kept the effort on the flats and downhills at 8 min/mile and did all the climbs without any hard breathing.
5/24 - 7 miles. 400'. Stagecoach. A couple downhill miles warming up at 8:30 min/mile, then 3 miles steady at 7:00 min/mile on Elk Run Trail next to the lake. Uphill back to the house at 8-9:30 min/mile. Solid effort.
5/25 - Rest.
5/26 - 2.5 hours. 3000'. Howelsen Hill, Emerald Mountain - Larry's - Quarry Mountain Trail - Ridge Trail (out) - Ridge Trail - Lane of Pain -Little Moab-Blackmere Drive-Howlesen Base area -roads (in). Tough, hilly run from downtown over Emerald Mountain on several trails and out towards Cow Creek on the Ridge Trail. Many, many healthy climbs this day, starting with Howelsen Hill face. Ridiculous climbing at some points. Ran some good wooded single track on the ascent up Emerald with a couple of open meadows on the way. Once on top of Emerald there are several brutally steep climbs afterward before finally hitting a couple miles of meandering downhill on the way out to Cow Creek. It was warm and I went through a lot of water. Long, long downhill from the top of Emerald via Lane of Pain, Little Moab and Blackmere Drive.
5/27 - 6 miles. Stagecoach. Route County Road 18. - Easy effort across the dam and down the road for a few miles. Super windy day and a little chilly.
5/28 - 12 miles. 1980'v. "Mad Creek" (Swamp Park) Trail. Six miles of gradual uphill on Mad Creek until I reached it's junction with Red Dirt. Along the way, I crossed the creek a couple of times, spotted a deer and power hiked most of the ascent with trekking poles. About 1:15 to the turnaround 6.2 miles up trail. I ran just about every step downhill except for the most technical footing parts. The trail is almost entirely in the woods with only a few small meadows and follows the creek the whole way and, aside from about a dozen really technical sections, is really smooth track. Very easy to run on.
8 day total: 50 miles. 6080'v.
A decent amount of miles and vertical this week made for some good running. Almost all of it on trails, which makes me even happier. Just more or less trying to mix it up and make sure my runs are fun and challenging with a little rest and easy recovery runs thrown in.
5/22 - 6 miles. 1000'. Steamboat Ski Area. Ran 10 minutes to warm up from The Lodge thru the base area and up Right of Way to Thunderhead. From there, I did 5-minute hill intervals on Why Not Road up to Vagabond saddle (where the tepee is in the winter) before turning around and continuing intervals all the back to The Lodge. Pretty hard effort both uphill and down for my first "speed work" session of the year. My aerobic base is in good order after a solid winter/early spring of gradual build ups so I figure it is time to start adding some anerobic workouts.
5/23 - 7 miles. 700'. Spring Creek Trail. Nice and easy steady state recovery run in some cool, wet weather on Spring Creek. Kept the effort on the flats and downhills at 8 min/mile and did all the climbs without any hard breathing.
5/24 - 7 miles. 400'. Stagecoach. A couple downhill miles warming up at 8:30 min/mile, then 3 miles steady at 7:00 min/mile on Elk Run Trail next to the lake. Uphill back to the house at 8-9:30 min/mile. Solid effort.
5/25 - Rest.
5/26 - 2.5 hours. 3000'. Howelsen Hill, Emerald Mountain - Larry's - Quarry Mountain Trail - Ridge Trail (out) - Ridge Trail - Lane of Pain -Little Moab-Blackmere Drive-Howlesen Base area -roads (in). Tough, hilly run from downtown over Emerald Mountain on several trails and out towards Cow Creek on the Ridge Trail. Many, many healthy climbs this day, starting with Howelsen Hill face. Ridiculous climbing at some points. Ran some good wooded single track on the ascent up Emerald with a couple of open meadows on the way. Once on top of Emerald there are several brutally steep climbs afterward before finally hitting a couple miles of meandering downhill on the way out to Cow Creek. It was warm and I went through a lot of water. Long, long downhill from the top of Emerald via Lane of Pain, Little Moab and Blackmere Drive.
5/27 - 6 miles. Stagecoach. Route County Road 18. - Easy effort across the dam and down the road for a few miles. Super windy day and a little chilly.
5/28 - 12 miles. 1980'v. "Mad Creek" (Swamp Park) Trail. Six miles of gradual uphill on Mad Creek until I reached it's junction with Red Dirt. Along the way, I crossed the creek a couple of times, spotted a deer and power hiked most of the ascent with trekking poles. About 1:15 to the turnaround 6.2 miles up trail. I ran just about every step downhill except for the most technical footing parts. The trail is almost entirely in the woods with only a few small meadows and follows the creek the whole way and, aside from about a dozen really technical sections, is really smooth track. Very easy to run on.
8 day total: 50 miles. 6080'v.
A decent amount of miles and vertical this week made for some good running. Almost all of it on trails, which makes me even happier. Just more or less trying to mix it up and make sure my runs are fun and challenging with a little rest and easy recovery runs thrown in.
Sunday, April 15, 2012
Weekly Summary: Apr. 9 - Apr. 15
4/9 - Rest.
4/10 - 6.84 miles. :56:29. Stagecoach. PM. Little after-work rally.
4/11 - 4.96 miles. :45:32. Stagecoach. PM.
4/12 - Rest.
4/13 - Rest.
4/14 - 11.18 miles. 1:37:01. Stagecoach. AM. Colder and cloudy morning after a little snow last night. Ran down to the south shore of the reservoir before jumping on Elk Run Trail. Then, ran out to CR 14, got a little hill workout and turned around and worked my way back home. Did some pretty uptempo running at times but cut back on the distance so that I might go a little farther tomorrow when the trails finally open up. Running is sometimes my chance to be alone and introspective and think about what's important to me and the things in my life that deserve contemplation. Lately, things have been getting interesting and today, I needed to run more for mental health than physical. While I ran this morning, I couldn't help but wonder if I was a runner because I want to run from the demons of my past. Certainly, when I'm on the trail or road, I feel like I'm putting my problems behind me, but, in truth, I'm only putting them off. Hopefully, the time I use to sort them out translates into action.
4/15 - 11+ miles. 1:47:11. 1000'+. Spring Creek Trail. PM. Four minutes warming up on the way to the trail head then a steady effort to within a mile of Dry Lake. Then, quick 4.9 mile effort back down to the trail head and easy again for a .7 mile cool down. Super glad to be running on single track again and Spring Creek is some of the best. I got to experience all four seasons in under two hours as I started out in some cool, semi-cloudy weather and ran through a couple of snow squalls and finished in the sun. The trail was in perfect shape. Tacky dirt and rocks, mostly, a little mud and a few puddles and two short snow sections between the last couple bridges. I love running in the mountains.
Total: 34 miles.
Well, I blew it this week...sort of. For over a month now, I've been planning on going to Fruita this weekend to run a 25 mile race, only to find out on Thursday that the race is actually NEXT week. What a bonehead! Anyway, I turned this week into a tapering week, took a little more rest and reduced my mileage so that I might run a little harder next weekend instead of just doing a training run. Then, it's another easy week followed by a 3-week build up culminating at the Quad Rock 50 in Ft. Collins.
4/10 - 6.84 miles. :56:29. Stagecoach. PM. Little after-work rally.
4/11 - 4.96 miles. :45:32. Stagecoach. PM.
4/12 - Rest.
4/13 - Rest.
4/14 - 11.18 miles. 1:37:01. Stagecoach. AM. Colder and cloudy morning after a little snow last night. Ran down to the south shore of the reservoir before jumping on Elk Run Trail. Then, ran out to CR 14, got a little hill workout and turned around and worked my way back home. Did some pretty uptempo running at times but cut back on the distance so that I might go a little farther tomorrow when the trails finally open up. Running is sometimes my chance to be alone and introspective and think about what's important to me and the things in my life that deserve contemplation. Lately, things have been getting interesting and today, I needed to run more for mental health than physical. While I ran this morning, I couldn't help but wonder if I was a runner because I want to run from the demons of my past. Certainly, when I'm on the trail or road, I feel like I'm putting my problems behind me, but, in truth, I'm only putting them off. Hopefully, the time I use to sort them out translates into action.
4/15 - 11+ miles. 1:47:11. 1000'+. Spring Creek Trail. PM. Four minutes warming up on the way to the trail head then a steady effort to within a mile of Dry Lake. Then, quick 4.9 mile effort back down to the trail head and easy again for a .7 mile cool down. Super glad to be running on single track again and Spring Creek is some of the best. I got to experience all four seasons in under two hours as I started out in some cool, semi-cloudy weather and ran through a couple of snow squalls and finished in the sun. The trail was in perfect shape. Tacky dirt and rocks, mostly, a little mud and a few puddles and two short snow sections between the last couple bridges. I love running in the mountains.
Total: 34 miles.
Well, I blew it this week...sort of. For over a month now, I've been planning on going to Fruita this weekend to run a 25 mile race, only to find out on Thursday that the race is actually NEXT week. What a bonehead! Anyway, I turned this week into a tapering week, took a little more rest and reduced my mileage so that I might run a little harder next weekend instead of just doing a training run. Then, it's another easy week followed by a 3-week build up culminating at the Quad Rock 50 in Ft. Collins.
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