RECAP : March 11 - March 17

Monday - 03/11/13

Foothills Trail (medium loop + Pineridge) - 1 hr 9 mins

Workout went like this:
Maxwell TH > up the hill (medium loop) > back down to Maxwell TH > 1 lap through Pineridge > back to Maxwell TH



Tuesday - 03/12/13

Treadmill Speed Climb - 2,842'

Workout went like this:
5 min warm up
10 x 3 mins @ 15% grade @ 8 min pace --- (2 min recovery @ 0% grade @ 8 min pace)
5 min cool down

Same as last week only bumped down the recovery time from 3 to 2 minutes per repeat.
Lungs were feeling the burn on the last few climbs --- was a sweaty sloppy mess after this one!



Wednesday - 03/13/13

Foothills Trail (short loop) + Pineridge - 58:25

Workout went like this:
Maxwell TH > up the hill (short loop) > back down to Maxwell TH > 1 lap through Pineridge > back to Maxwell TH



Thursday - 03/14/13

Treadmill Climb - 3,622' 

Workout went like this:
5 min warm up
30 mins @ 10% grade @ 9:40 pace
30 mins @ 12% grade @ 9:30 pace
5 min cool down

I really worked hard the second half of this workout.  Honestly I felt like hoping off the treadmill once I hit the 40 minute mark -- but I trudged along for the final 20 minutes digging deep and trying hard not to "cheat" and lower the grade the further I ran.

Sweat was literally flying off my elbows with every stride the last 15-20 minutes or so --- Gotta love these character building workouts!



Friday - 03/15/13

easy 50 minutes at night through town.

I thought about heading out for a lunch time run up at Horsetooth Mtn -- but for whatever reason decided to skip it and run later in the evening.  If I decided to head up for a lunch time Horsetooth Summit I would have had a great view of the Galena fire in Lory State Park, which was reported around 11:45am or so.

Town was covered in smoke all evening and night -- smelt like someone was BBQ'ing in my living room all night long.



Saturday - 03/16/13

Foothills Trail ( medium loop ) - 35 mins

Well, originally my plan was to run from Soderberg up to the summit of Arthurs rock (via valley trails) and then up mill Creek and down Towers. However, Lory and Horsetooth and Lory state park had evacuation orders because the fire was torching the entire south end of Lory.

I decided to head up the Foothills trail for a short run and try to look across into Lory and see the fire and just how bad the damage was.  I didnt have my camera with me...but what I saw was not a pleasant sight.  Flames, smoke and black scorched areas from, as far north as Solider Canyon TH and stretched a couple of miles south from the valley all the way East to the shoreline.

I perched myself on top of a rock and watched the flames rip through Lory from across the res.  After a few minutes I got up and continued on my way. I was going to tack on an additional 30 minutes or so, but the wind had shifted and a dark smoky billow covered the entire area. I decided to call it a day when I got back to Maxwell TH.



Sunday - 03/17/13

Easy 50 minutes at night around town. Started late -- 10 pm

Spent the day down at my in-laws and brother in laws place. Got back late but the air felt crisp, so decided on a late night trot through town.

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RECAP : March 4 - March 11

Monday - 03/04/13

Foothills trail (medium loop) + Pineridge - 1 hr 8 mins

Workout went like this:
Starting from Maxwell TH > up the hill (medium loop) > back down to Maxwell TH > 1 lap through Pineridge > back to Maxwell TH



Tuesday - 03/05/13

Treadmill speed climb - 2,850'

Workout went like this:
5 min warm up
10 x 3 mins @ 15% grade @ 8 min pace --- (3 min recovery @ 0% grade @ 8 min pace)
5 min cool down

Solid hill speed session. Similar to last weeks only tacked on an additional minute of climbing per repeat and recovery.



Wednesday - 03/06/13

Pineridge (2 laps) - 58:35

Started from Maxwell TH and ran 2 laps through Pineridge.



Thursday - 03/07/13

Treadmill Climb - 3,570'

Workout went like this:
5 min warm up
60 mins @ 11% grade @ 9:40 pace
5 min cool down



Friday - 03/08/13

easy 1hr 15 mins at night around town



Saturday - 03/09/13

Pineridge + Foothills Trail - 1 hr 55 mins

Workout went like this:
Starting from Spring Canyon park I ran a 1 hour out and back > through Pineridge > Maxwell TH > Foothills trail > and back   (1 hr out --  55 min back)



Sunday - 03/10/13

Pineridge - 38:46

One lap of Pineridge starting from Spring Canyon Park.

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RECAP : Feb 25 - March 4

Monday - 02/25/13

Pineridge - 38:34



Tuesday - 02/26/13

Treadmill speed climb - 1,950'

Workout went like this:
5 min warm up
10 x 2 mins @15% grade @ 8 min/pace --- (2 min recovery @ 0% grade @ 8 min/pace)
5 min cool down

Trying to combine speed work with hill repeats.  This is a fantastic lung burning workout!



Wednesday - 02/27/13

easy 30 minutes at night around town.



Thursday - 02/28/13

Treadmill Climb - 3,625'

Workout went like this:
5 min warm up
40 mins @ 11% grade @ 9:50 pace
20 mins @ 12% grade @ 9:50 pace
5 min cool down


Another solid hill workout this week.  Really think these workouts that simulate running in the mountains can really improve your overall mental and physical toughness.



Friday - 03/01/13

Pineridge - 40 mins



Saturday - 03/02/13 ----- My Birthday!

Horestooth Mtn - 1 hr 46 mins

Workout went like this:
Horsetooth Liquor store > Soderberg TH > up Towers > down Herrington > up Wathan > Horsetooth summit > down Rock Trail > main TH > down hill to truck

Horsetooth Summit looking South East

Decided to head out up to Horsetooth Mtn for my morning birthday run.
It was slow going -- trails were mid shin deep of snow...and not fluffy snow, more like a hard snow pack icy crunch with every step.  Slow going, but enjoyed getting in a beautiful trail run.



Sunday - 03/03/13

easy 45 mins at night around town.


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RECAP - Feb 18 - Feb 24

Monday - 02/18/13

Pineridge - 29:45



Tuesday - 02/19/13

Pineridge - 30:57

Usually Tuesdays are my "speed" day but had no time today so moved it to tomorrow.



Wednesday - 02/20/13

Track Workout

Workout went like this:
1 mile warm up
2 x 800m (2:31, 2:33)
1 x 1 mile (5:17)
2 x 800m (2:29, 2:32)
1 mile cool down


Thursday - 02/21/13

Treadmill Climb - 3510'

Workout went like this:
5 min warm up
20 mins @ 10% grade @ 10 min/pace
20 mins @ 11% grade @ 10 min/pace
20 mins @ 11% grade @ 9:50/ pace
5 min cool down

Little lag in the legs since it was the day after a speed session --- usually have an easy day in between.  Felt good overall.



Friday - 02/22/13

Foothills (short loop) - 34:40

Snow --  Plowed through a fresh 8 inches of white powder along the trail today.  Loved it!



Saturday - 02/23/13

Pineridge - 35:50

Another trudge through snow packed trail.



Sunday - 02/24/13

Pineridge - 42:30

Started from Spring Canyon Park.  Packed snow starting to get a punch crunch on the surface.


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RECAP : Feb 11 - Feb 17

Monday - 02/11/13

Pineridge - 39:21



Tuesday - 02/12/13

Track Workout:

Workout went like this:
1 mile warm up
5 x 800m (2:34, 2:31, 2:33, 2:30, 2:31) -- all with 100m recovery
1 mile cool down



Wednesday - 02/13/13

Pineridge - 30:17



Thursday - 02/14/13

Treadmill Climb - 3354'

Workout went like this:
5 min warm up
30 mins @ 10% grade @ 10 min/pace
30 mins @ 11% grade @ 10 min/pace
5 min cool down

Love this weekly workout ....always a grinder!



Friday - 02/15/13

Pineridge - 02/16/13



Saturday - 02/16/13

Pineridge + Foothills trail (long loop) - 1 hr 39 mins

Workout went like this:
Starting from Spring Canyon Park > one lap around Pineridge > Maxwell TH > foothills trail long loop > back same way.

felt solid.



Sunday - 02/17/13

Pineridge - 40:20

One lap around Pineridge starting from Spring Canyon Park.



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