Monday - 02/04/13
Pineridge - 29:46
Tuesday - 02/05/13
Foothills Trail - 47:31
Tuesdays are usually track/speed days but the track was occupied during the time I had to get a run in, so headed over to Maxwell TH for a solid effort on the trail instead.
Wednesday - 02/06/13
Pineridge - 31:38
Thursday - 02/07/13
OFF - Andrea had her Gallbladder removal surgery today. Spent most of the day hanging out in the surgery centers waiting room with Andreas parents, then spent the rest of the afternoon taking care of Andrea and hanging out with Elli at home.
Friday - 02/08/13
Pineridge - 31:38
Had time for a short scamper during both Eliana's nap and Andrea's nap.
Saturday - 02/09/13
Pineridge - 1hr 22 mins
Workout went like this:
Spring Canyon dog park > one lap through Pineridge > Foothills trail (long loop) > back same way.
Sunday - 02/10/13
OFF - Technically I could have got in a short run today during Eliana's and Andrea's nap, but was wiped. So I opted for a nap myself.
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Tuesday, February 19, 2013
Tuesday, February 12, 2013
RECAP : Jan 28 - Feb 3
Monday - 01/28/13
Pineridge - 32:20
Tuesday - 01/29/13
Speed Workout:
Workout went like this:
1 mile warm up
5 x 800m (2:33, 2:30, 2:33, 2:29, 2:33) -- All with 100m recovery
1 mile cool down
Wednesday - 01/30/13
Foothills Trail (short loop) - 31:12
Thursday - 01/31/13
Treadmill Climb - 3223'
Workout went like this:
5 mins warm up
30 mins @ 10% grade @ 10:00 pace
30 mins @ 10% grade @ 9:40 pace
5 min cool down
Solid treadmill climb. Went easy for the first half then ramped up the pace for the last 30 mins. Was a sweaty mess after this one. Looked like I literally jumped into a pool. I think the REC severally needs an upgrade to more commercial sized fans...little 2 foot fans hanging 20 feet over my head isn't doing squat, in regards to keeping me cool when running.
Friday - 02/01/13
Pineridge - 32:10
Saturday - 02/02/13
Pineridge / Foothills trail - 1hr 24 mins
Workout went like this:
Starting from the Dog park > one lap through Pineridge > Foothills trail (short loop) > back same way.
Basically ran an out and back -- 45 out / 39 back
Sunday - 02/03/13
Pineridge - 39:46
------------------------------------------------------------------
Pineridge - 32:20
Tuesday - 01/29/13
Speed Workout:
Workout went like this:
1 mile warm up
5 x 800m (2:33, 2:30, 2:33, 2:29, 2:33) -- All with 100m recovery
1 mile cool down
Wednesday - 01/30/13
Foothills Trail (short loop) - 31:12
Thursday - 01/31/13
Treadmill Climb - 3223'
Workout went like this:
5 mins warm up
30 mins @ 10% grade @ 10:00 pace
30 mins @ 10% grade @ 9:40 pace
5 min cool down
Solid treadmill climb. Went easy for the first half then ramped up the pace for the last 30 mins. Was a sweaty mess after this one. Looked like I literally jumped into a pool. I think the REC severally needs an upgrade to more commercial sized fans...little 2 foot fans hanging 20 feet over my head isn't doing squat, in regards to keeping me cool when running.
Friday - 02/01/13
Pineridge - 32:10
Saturday - 02/02/13
Pineridge / Foothills trail - 1hr 24 mins
Workout went like this:
Starting from the Dog park > one lap through Pineridge > Foothills trail (short loop) > back same way.
Basically ran an out and back -- 45 out / 39 back
Sunday - 02/03/13
Pineridge - 39:46
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Wednesday, February 6, 2013
RECAP : Jan 21 - Jan 27
Monday - 01/21/13
1 hr on the roads at night -- busy day and didnt get out the door until just after 9pm. Easy.
Tuesday - 01/22/13
Speed Work
Workout went like this:
1 mile easy warm up
4 x 800m (2:28, 2:30, 2:32, 2:29) -- all with 100m recovery
1 mile cool down
Felt good today. Sub 2:30's this early in the year....feels nice.
Wednesday - 01/23/13
Foothills Trail (Long loop) - 48:20
Thursday - 01/24/13
Treadmill Climb -- 3225'
Workout went like this:
5 mins easy warm up
60 mins @ 10% grade @ 9:50 pace
5 mins easy cool down
Legs felt little sluggish towards the end --- sweating like an animal after this one!
Friday - 01/25/13
Pineridge - 28:10
Was a slop fest on the trails. Easy.
Saturday - 01/26/13
Horsetooth Mtn Park - 1 hr 28 mins
Ran this one with Steve.
Workout went like this:
Horsetooth Liquor Store > Main TH > Falls > Spring Creek > Wathan > South Ridge > Main TH > back up to bench > back down to main TH > down hill to truck
Easy conversation pace the whole way. Felt good. Wanted to get in as close to 90 mins as possible, so ran back up the to bench after we got back down to the TH to tack on a few more minutes.
Sunday - 01/27/13
OFF - Just a day off to rest. Took a solid 2.5 hour nap during Eliana's nap! -- Felt great! I love to sleep!
1 hr on the roads at night -- busy day and didnt get out the door until just after 9pm. Easy.
Tuesday - 01/22/13
Speed Work
Workout went like this:
1 mile easy warm up
4 x 800m (2:28, 2:30, 2:32, 2:29) -- all with 100m recovery
1 mile cool down
Felt good today. Sub 2:30's this early in the year....feels nice.
Wednesday - 01/23/13
Foothills Trail (Long loop) - 48:20
Thursday - 01/24/13
Treadmill Climb -- 3225'
Workout went like this:
5 mins easy warm up
60 mins @ 10% grade @ 9:50 pace
5 mins easy cool down
Legs felt little sluggish towards the end --- sweating like an animal after this one!
Friday - 01/25/13
Pineridge - 28:10
Was a slop fest on the trails. Easy.
Saturday - 01/26/13
Horsetooth Mtn Park - 1 hr 28 mins
Ran this one with Steve.
Workout went like this:
Horsetooth Liquor Store > Main TH > Falls > Spring Creek > Wathan > South Ridge > Main TH > back up to bench > back down to main TH > down hill to truck
Easy conversation pace the whole way. Felt good. Wanted to get in as close to 90 mins as possible, so ran back up the to bench after we got back down to the TH to tack on a few more minutes.
Sunday - 01/27/13
OFF - Just a day off to rest. Took a solid 2.5 hour nap during Eliana's nap! -- Felt great! I love to sleep!
Sunday, January 27, 2013
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
-----------------------------------------------------------------------
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
-----------------------------------------------------------------------
- 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.
RECAP: Jan 7 - Jan 13
Monday - 01/07/13
Pineridge - 31:10
From Maxwell TH
Tuesday - 01/08/13
Track Workout - Workout went like this:
1 mile warm up
3 x 800m (2:31, 2:34, 2:32) --- 100m recovery
1 mile cool down
First speed session since last summer (yup...time to get back into again), so took it easy in terms of the number of repeats. Still keeping recovery down to only 100m.
About 80m of the track was covered in an icy crust in lanes 1-3.
Felt good to get the legs moving again.
Wednesday - 01/09/13
45 minutes at night. easy.
Thursday - 01/10/213
Pineridge - 27:15
Was originally planning on running hill repeats or a treadmill climb today but some things came up and had not time. Resorted to another easy lap around Pineridge.
Friday - 01/11/13
Pineridge - 32:46
Saturday - 01/12/13
OFF - Busy day with family plans from the get-go! Decided to take the day off. A rare occurence for a Saturday.
Sunday - 01/13/13
Foothills Trail / Pineridge - 1hr 40 mins
Starting from the dog park I basically ran an out and back through Pineridge and up and over the hill on Foothills trail --- To the base of the North dam, then turned around and ran back the same way.
---------------------------------------------------------------------
Pineridge - 31:10
From Maxwell TH
Tuesday - 01/08/13
Track Workout - Workout went like this:
1 mile warm up
3 x 800m (2:31, 2:34, 2:32) --- 100m recovery
1 mile cool down
First speed session since last summer (yup...time to get back into again), so took it easy in terms of the number of repeats. Still keeping recovery down to only 100m.
About 80m of the track was covered in an icy crust in lanes 1-3.
Felt good to get the legs moving again.
Wednesday - 01/09/13
45 minutes at night. easy.
Thursday - 01/10/213
Pineridge - 27:15
Was originally planning on running hill repeats or a treadmill climb today but some things came up and had not time. Resorted to another easy lap around Pineridge.
Friday - 01/11/13
Pineridge - 32:46
Saturday - 01/12/13
OFF - Busy day with family plans from the get-go! Decided to take the day off. A rare occurence for a Saturday.
Sunday - 01/13/13
Foothills Trail / Pineridge - 1hr 40 mins
---------------------------------------------------------------------
- Felt great to get the wheels rolling again with the speed work on Tuesday. Starting out with 3 repeats is not much, but in the upcoming weeks I plan to slightly back off the pace (from low 2:30 to low 2:40) and start to increase the overall volume as the spring/summer rolls on.
- Planning to include a weekly hill climb of some sort on Thursdays from here on out.
- Starting to get back into a general weekly workout schedule again.....good times!
Monday, January 14, 2013
RECAP: Dec 31 - Jan 6
Monday - 12/31/13
Easy running at night - 50 mins.
Cold - 20 degrees
Tuesday - 01/01/13 (New Years Day!)
Pineridge - 39:45
Ran while it was snowing --- perfect!
Wednesday - 01/02/13
Foothills Trail (medium loop) - 42:40
From Maxwell
Thursday - 01/03/13
Easy 45 mins at night. Cold -- 17 degrees.
Friday - 01/04/13
Pineridge - 33:01
From Maxwell TH
Saturday - 01/05/13
Pineridge - 37:40
Started from Dog park.
Sunday - 01/06/13
Foothills Trail (medium loop) - 37:37
From Maxwell TH
-------------------------------------------------------
Easy running at night - 50 mins.
Cold - 20 degrees
Tuesday - 01/01/13 (New Years Day!)
Pineridge - 39:45
Ran while it was snowing --- perfect!
Wednesday - 01/02/13
Foothills Trail (medium loop) - 42:40
From Maxwell
Thursday - 01/03/13
Easy 45 mins at night. Cold -- 17 degrees.
Friday - 01/04/13
Pineridge - 33:01
From Maxwell TH
Saturday - 01/05/13
Pineridge - 37:40
Started from Dog park.
Sunday - 01/06/13
Foothills Trail (medium loop) - 37:37
From Maxwell TH
-------------------------------------------------------
RECAP: Dec 24 - Dec 30
Monday - 12/24/12
Pineridge - 32:28
Tuesday - 12/25/12 (CHRISTMAS!!)
OFF - Day of rest with family.
Wednesday - 12/26/12
65 minutes at night
Ran from my house to Pineridge, through part of Pineridge, and then back home.
Thursday - 12/27/12
Another night run, 54:48
Ran from my house to campus, through campus and back home. The quietest time on campus --- Christmas break. Didnt see a single person on campus during this run. --- nice for a change.
Friday - 12/28/12
OFF - Busy day, no time.
Saturday - 12/29/12
Pineridge - 42:18
Started from the dog park.
Sunday - 12/30/12
Pineridge - 75 mins
Ran two laps around Pineridge starting from the dog park.
------------------------------------------------------------
Pineridge - 32:28
Tuesday - 12/25/12 (CHRISTMAS!!)
OFF - Day of rest with family.
Wednesday - 12/26/12
65 minutes at night
Ran from my house to Pineridge, through part of Pineridge, and then back home.
Thursday - 12/27/12
Another night run, 54:48
Ran from my house to campus, through campus and back home. The quietest time on campus --- Christmas break. Didnt see a single person on campus during this run. --- nice for a change.
Friday - 12/28/12
OFF - Busy day, no time.
Saturday - 12/29/12
Pineridge - 42:18
Started from the dog park.
Sunday - 12/30/12
Pineridge - 75 mins
Ran two laps around Pineridge starting from the dog park.
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