Monday, May 2, 2011

Week Ending May 1

Mon - Noon: 7 miles (1,600') easy. Falls - Spring Creek - Stout - Herrington - Spring Creek - Soderberg - home long.
PM: 5 miles (1,000') easy. Falls long.

Tues - AM: 7.5 miles intervals. 2.5 mile w-u, 2 mile c-d. Last session of the fall/winter season for Jane's group before we reconvene in two weeks at the CSU track for the famed Tuesday Night Track workouts. Anyway, workout was mile, then 4x800 in the cemetery: 5:29, 2:42, 2:42, 2:40, 2:38 on two mins rest. Feel like I've lost a step or two since Feb, but to be expected as the focus shifts to the hills.
PM: 7 miles (1,600') easy. Falls - Spring Creek - Stout - Herrington - Spring Creek - Soderberg - home long.

Weds - Noon: 11.5 miles (2,500') easy. 38e - Bluesky - Towers - Secret Trail - Westridge - Rock - Audra - Southridge - home long.
PM: 7 miles (1,900') easy. Straight shot from home to top of Horsetooth with Pete. Home long way. Legs finally feel like they are getting into the uphill groove. Need to start getting into extended climbs and stop messing around with rolling climbs. Always feels better that way.

Thurs - AM: 12 miles (3,800') hill repeats. Pete lit up the bat sign for a punishing hill ladder workout on the Horsetooth hiking trail. Slusher and I responded, but also spotted on the trail were Victoria, Ashley, Rob, Dennis and Mike. From the intersection with Soderberg, the workout went 3 x 1/4 (+185' each), 2 x 1/2 (+380'), 1 x 3/4 (+550'), 1 x 1 (+680'). After the first three quarters I had to push through some pretty serious burn, but got 'em done: (2:42, 2:41, 2:38); (5:42, 5:38); (8:40); (11:28). Finished out with a summit of Horsetooth on what was a clear and beautiful morning, then home long with Mike and Dennis.
PM: 6 miles easy. Social run with FCTR. Ended with a timed downhill mile. Failed to start my stopwatch, but pretty sure I went 3:58 or so.

Fri - PM: 5 miles (1,000') easy. Falls long.

Sat - AM: 28.5 (9,600'). Greyrock 4 Spot. Another hair-brained idea from Pete. Three full ascents of Greyrock, and a fourth to the meadow. The original plan was a full six pack (which Pete completed), but because of time constraints, I had to cut it down to four summits. I ran out of time again on the day, so had to forgo the final 2 miles of scrambling to and from the summit. Ran the first summit in the dark with Sam, where we almost got blown off the mountain, then picked up Slush for the second summit, soloed the third and fourth, running the final descent with Brian K. Felt good all day on this Hardrock simulator, with my climbing legs feeling a whole lot better than they have for the last couple of weeks. But then I always find sustained climbs easier than rolling type stuff. Good turn out from the FCTR crew, with Pete, Sam, Bard, myself, Victoria, Steph, Kristel and Ashley turning up at 5, and then Jenn, Cherilyn, Laura, Slush, Brian K, Brian W, Alex A, Greg, Aaron and Chris H all being spotted throughout the morning. There was even a guest appearance from Ryan's bride Meg who was out for a hike.
January: 440.5 miles (45,850')
February: 304.5 miles (39,200')
March: 469.5 miles (67,100')
April: 427 (62,000')

Total: 1,641.5 miles (214,150')
Avg: 410 miles (53,538')

Sun - 10.5 miles. Jogged a stiff 6 miles on the Poudre bike path, then paced Sarah over the last 5 miles of her half marathon, which she rocked (1:25). The 6:30s felt surprisingly comfortable given the effort the day before, which was nice as I was bit worried that I wouldn't be able to keep up. Had fun watching my dad run with Alistair in the kids race after the marathon.

Alistair in orange hitting the straightaway, dropping his granddad in the process
Checking out the competition.

Closing it out.

Total: 107 miles (23,000')

Good week. Got a little confidence back on Saturday after cruising the Greyrock workout with relative ease. I never felt particularly tired and the climbing was easy. Prior to Saturday, a lot of my hilly runs have been big old slog fests, so it was a very pleasant surprise to feel the glide back in my legs. More importantly, there was no real recovery to talk of. After a few easy miles on Sunday morning, my legs felt great and ready to go

May is hopefully going to be a big month with lots of climbing and, of course, lots of quad-pounding descents. And then, if the sun ever comes out, there'll be the miserable midday layered sweat runs to prepare for the heat in the Western States canyons. But first will be Jemez, the defense of my crown, and hopefully a stab at Kyle Skaggs' record.


  1. Enjoy Jemez. And all the other WS preparation. Don't worry - I'm not ignoring it now I've got a 4,000 ft mountain climb down the road to train on :) Should be a tough race for top Brit there.

  2. Looks like Alistair is about to get chicked;)

    20 minutes faster at Jemez, eh?

  3. Ian -- yeah, the race within the race. We should open a book on it. I'd say the three of us are about even money for top Brit status with Ellie, what, 2-1?

    Nick - Unlike his father, Alistair wasn't too concerned about being chicked! And 19 minutes would get it done at Jemez, but I'd really like to go under 8 hours. I suffered pretty badly for 8-10 miles in the middle last year, so I figure I can make some time there.

  4. Nick, you've got to be the favorite but WS should be a great race and it'll be really interesting to see how it plays out, although Anton may not be there, judging by his blog. And if any of the top men (British or otherwise) make any mistakes, I suspect Ellie may fly past them.

  5. He must be more secure in his manhood!

    Sub-8 would be pretty fast at Jemez...hopefully you are still on your first beer when I finish.

  6. Good luck at Jemez.

    So can you call it a "timed downhill mile" if you didn't start your watch? Isn't that kind of like an eating contest where you forgot the food?

  7. I'm sure you were 3:58 no problem on that mile. I would have guessed closer to 3:48 with ease for you and those down hill quads. Who needs a watch anyway?

  8. This comment has been removed by a blog administrator.

  9. Jon - pretty sure I could go 100 hot dogs in that eating contest you talk of.