Mon - 6.5 miles (1,500') easy with Sam. Falls - Spring Creek - Stout - Herrington - Spring Creek - Soderberg.
Tues - AM: 9 miles intervals. First City Park winter workout of the season. Love these sessions. Warmed up with Sam, Eric, Sarah, Celeste and Kyle, then headed to the cemetery for the workout which went: cemetery mile (.97, but runs like a track mile because of tight turns/footing), fartlek mile from cemetery to Jackson (wheeled mile), fartlek mile on east side of park (.97), 1,200 around Club Tico (.72): 5:24, 5:34, 5:21, 4:00. Ran mostly with Chris Mc, feeling a bit slow so not able or willing to hang on to Sam and Eric.
Weds - Noon: 8.5 miles (1,700') easy with Sam. Falls - Spring Creek - Stout - Loggers - Carey Springs - Towers - Herrington - Spring Creek - Soderberg.
Thurs - AM: 11 miles (1,400') hill tempo. HTH5MO@B with Sam, Celeste & Slush. Beautiful morning out with a big full moon to the west and an orange glow to the east. Out easy to the 5 mile in 40:55 feeling like I didn't want to crank the return too hard. Ran the North Dam hill at a good clip with Sam and then decided to latch on and see how things felt. Passed Sam going up the long hill in the third mile and then decided to let things roll from there. Sam blazed by me coming down the last two hills, but I was pretty much able to hang on to his coattails for a 4:55 last mile. Back in a PR of 30:33 (7:28, 6:17, 5:57, 5:53, 4:55).
PM: 6.5 miles easy on the bike path with FCTR crew.
Fri - Noon: 8.5 miles (1,700') easy. Falls - Spring Creek - Stout - Loggers - Carey Springs - Towers - Herrington - Spring Creek - Soderberg.
Sat - AM: 18.5 miles (5,100') easy. 3:15. Rock - Horsetooth summit - Wathan - Spring Creek - Mill Creek - Link - Valley - Sawmill - Loggers - Carey Springs - Towers - Westridge - Southridge - home long. Super windy out, but really mild at the same time. Just an easy cruise with three different climbs to the top.
Sun 22.5 (4,000') easy. 3:10. Ring the Rez with Eric: Falls - Spring Creek - Stout - Loggers - Mill Creek - Link - Valley to Lory Visitors Center, then 25G, Centennial, 38e around north, east, and south side of the reservoir. Wind was blowing again - sometimes at our back and then sometimes fiercely in our face, especially on the east side of the reservoir. Went easy to steady for the most part, but pushed the last two hills up to my house.
Total: 91 miles (15,400').
Another good week in the books. Pretty structured again, with an interval-type session on Tuesday morning, a tempo effort Thursday morning and then two longer runs on the weekend. I don't really have much on the calendar to warrant the training, but a few things are starting to line up and, quite frankly, I'm already thinking about that all-important base for next summer.
But before all that happens, I've got the Turkey Day 4 miler here in Fort Collins; probably the most competitive road race in Northern Colorado. I've finished successively faster each of the four times I've run this race since we moved to FoCo, so I hope to keep that streak alive this year. That will require something under 21:49, which shouldn't be too tall of an order.
Speaking of race-improvement streaks and future running plans, a little pattern began to emerge after this year's Western States, where I finished third (15:50) after a fourth (16:04) in 2009. That is enough of a trend to leave me thinking hard about next June. If my calculations are correct (and I'm sure they are), I should be bringing home a cougar in 2013 in something close to a course record. But in order for that to happen, I would need to suffer through another round of cougar-less punishment next summer. Two weeks to make the call on that then.
What else? Well, I hear Dakota's been dishing out some vertical beer mile smack talk, but c'mon, I've got 20 years of drinking experience on the kid (and we will be checking IDs at the trailhead). The Grand Canyon R2R2R record is all good and well, but I feel confident in predicting defeat for the curly headed wunderkid on Dec 15 (and 10th for that matter) .
Planning on taking a crack at the Bob Graham Round when I'm back home this Xmas. It's going to be somewhat weather dependent, but if I get a nice window, then I'm definitely going to give it a shot. The Round is a tour of 47 peaks in the Lake District region of northern England, with a staggering 27,000 feet of vertical over an estimated 70 miles. Throw in some winter gnar, and it promises to be quite the challenge.
Pete and I got approval from Lory State Park for the 25/50 mile race this week, so assuming that the county follows suit with approval for the Horsetooth section of the course, then we're full steam ahead. Mark your calendars for May 12 - it'll be an ass whooping.