Week Ending Jan 30

Monday - Noon: 7.5 miles (1,700') easy. Falls - Spring Creek - Stout - Towers - Herrington - Spring Creek - Soderberg. Gentle cruise to mark the beginning of the taper.

Tuesday - AM: 10.5 miles intervals. Met Jane's group at City Park for an early morning interval session. Cold as all get out again, but at least no wind. Anyway, the workout went: mile, 1,200, 1,000, mile fartlek, 1,200, 1,000, mile. Jogged three miles with Slush, Sarah and Celeste to warm up, and actually felt kind of spry from the get go - which is rare. Intervals went: 5:28, 3:58 (5:19), 3:18 (5:18), 5:22, 3:51 (5:09), 3:16 (5:15), 5:31 - w/ 3-5 minutes rest between.
Noon: 4.5 miles (900') easy. Falls loop.

Weds - AM: 6 miles (500') easy. Valley.
PM: 6 miles easy. Bike paths.

Thurs - PM: 10 miles (1,800'). Towers TT. 29:26. Ran three with Eric B to warm up, then, after setting off 32 runners before me, headed out for what I figured would be a close-to-PR effort - if not time, given that it was pitch black out and there was likely ice on the trail. With the lack of depth perception that comes with running in a bubble of headlamp light, I stumbled my way across the Swan Johnson connector, but still managed to get to Towers in a very easy 2:45, which is just a hair over PR pace. I decided then to take the plunge and commit to a hard effort. At Stout I was still on PR pace at 8:43, and by Herrington I had gained a few seconds with a 16:43 split. Up to this point, the track had largely been snow and ice free and it remained that way past Mill Creek (24:45), but beyond Westridge, it was pretty icy and treacherous. Going around Kyle at the crest of the last grunt, I took a digger, landing hard on my knee, which cost seconds and energy, and then I slid a few more times before the summit. However, I still managed to top out in a reasonably controlled one second PR (29:26). Still way off Sam's 28:50 FKT, but probably pretty close to it had there been a dry track and sunlight. Looking forward to a spring assault, but for now I'll take this as a sign that I'm in great shape and ready to go hard in New Orleans.

Friday - Noon: 8 miles (1,650') easy. Falls - Spring Creek - Stout - Loggers - Herrington - Spring Creek - Soderberg - home.

Saturday - AM: 8 miles (900') easy. To Indian Summer on Bluesky and back. It was so nice out, I found myself scanning for snakes ... in January.
PM: 5 miles (1,600'). Hike to Horsetooth summit with Alistair.

Sunday 15 miles (1,500'). Frost Giant 5k/10k double. Certainly wasn't going to be laying down any PRs, but felt like I got the workout I was after, which was a tired 10k effort. Warmed up with 3.5, raced 3.1, cooled down with 1.75, raced 6, cooled down with 1.75.

Total: 80.5 miles (10,550')

My legs felt great all week, which is really encouraging considering this is the first week of the taper. I still plan on cutting back significantly next week and again the week of. Probably won't run much more than 75 miles over the next two weeks, so I should really be raring to go come race day.

Great to see Andy Henshaw busting out an impressive 2:26 in Miami this weekend. He looks to be in great shape for Mad City where I predict he'll get the spot he wants on the US 100k team. Andy beat me by less than a minute at the Salida Marathon last year, which means I should be ready to rock out a 2:27 in New Orleans ... or at least I think that's how it works.

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