RECAP : Jan 14 - Jan 20

Monday - 01/14/13

Pineridge - 38:40

Started from dog park.  Felt good.



Tuesday - 01/15/13

Speed work

Workout went like this:
1 mile warm up
4x800m (2:31 - 2:30 - 2:34 - 2:33)  all with 100m recovery.
1 mile cool down.

Track was actually worse today than it was last week.  Mostly covered in an icy snow pack, which made this workout all that more interesting!
Anyway, overall a good run. Felt good and comfortable out there.

Was planning on running an easy 40 mins later this evening just to get in a few more miles, but some things came up and had to skip workout number 2 of the day.



Wednesday - 01/16/13

Pineridge - 27:10

Felt great today. Started from Maxwell TH. One lap around Pineridge.



Thursday - 01/17/13

Treadmill Climb - 3,205'

Workout went like this:
5 min warm up
60 minutes @ 10% grade @ 10 min/mile pace
5 min cool down

First treadmill climb of 2013 and felt great!  I plan to keep these going throughout the year on Thursdays with varying grade and overall distance.  On nice days I plan to substitute treadmill climbs for a hard effort run up Towers or by running a handful of  shorter hill repeats. (road or trail)

I fully believe these treadmill climbs do wonders for your overall endurance and strength...and even speed to a certain degree.



Friday - 01/18/13

Easy 45 minutes on the road at night.  Trails were closed due to muddy conditions....

Saturday - 01/19/13

Ran with Steve up Towers starting from the Horsetooth Liquor store (yup...we both need to get a parking pass)

Climb up Towers - 34:10

Total time -  1 hr 24 minutes

Trail conditions were ok, with icy spots here and there.  Took the pace easy for the first mile or so up Towers...conversation effort.  Steve was feeling the hill and had to back off the pace slightly just after the Stout intersection and I forged on....clocking a modest 34:10, Steve chugged in about a minute later.
 I would like to plan a "drop the hammer" type of Towers climb sometime in the next few weeks.  It would be nice to get some mid-winters form base-line Towers time trial data.

I broke 30 minutes once last year (29:36) ---  planning to better that time this summer.



Sunday - 01/20/13

OFF

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• First week of speed, treadmill climb and a long run.  Finally feel like I am breaking out of my winter form. Both speed and endurance are coming together nicely.  A great place to be in mid-January!  Prepped and ready for some hard running later this summer.

• As the spring/summer nears I plan to add total volume to my 3 main staples of my training week....  

• Summer training week goals:   Speed workouts (20-50 repeats all with short 100m recovery), Treadmill/hill climbs (2hrs of climbing) and long run (will vary, but at least 3-4hrs each week). --- but for now, January, I like where I am at.