Miles: 88 mi
Notes: Training time compromised... Tough week to be a collision reconstructionist.
|Community Ditch @ Doudy Draw; S. Boulder|
|These are awesome chewies..fyi|
|Mesa Trail north of Bear Canyon|
Mesa Trail is an incredible trail...it's only about 6 miles long, but if you go both directions...you're looking at 3,200' vertical. It is more technical than any ultra I have ever run..so it is perfect for training. A personal test I use to gauge my fitness is whether I'm able to run Mesa completely..that is, not hiking any of the steep climbs. If I'm able to run the trail completely, and with some speed, I know I'm in good conditioning. Right now, I'm very happy to be running the trail 100% and even on 20-30 milers, still doing that. It's always great to have these local fitness tests that help you keep track of your training.
|Current Condition of Mesa Trail..some ice, some snow|
|West from Flatirons Vista|
Wed: 5 mi; Dry Creek Trail. This 5 mile route is an out n back from my front door. I ran 7:20/mi pace at HR in high 140s. This is comfortable zone 2 heart rate for me, so I'll have to start running sub 7 in order to train zone 3. Pretty happy with that right now, considering the weather conditions.
Thurs: 5 mi; Dry Creek Tempo Run; One day per week...thankfully, just one day. Started w/HR 160 and tried to increase it by 5 every mile for 3-4 miles. I'm trying to improve my efficiency in the 160-175 range. I had a lactate threshold test done earlier in the year, which revealed my lack of training in zone 3. Trying to correct it. I'm comfortable in the 7:00/mi, but I'm hoping to be yawning at 6:20/mi very soon.
|In Tempo on Dry Creek|
Fri: Rest Day; Slammed at work. Physics all over the place.
Sat: 23 mi; 800' vert; Urban Loop from Broomfield to Westminster to Lafayette and back. 15 degrees with 90% humidity = Sucky cold! Ran with Val, who is seeking to succesfully finish the Leadville 100 this next year. I fell twice in areas with absolutely no obstacles. We took some funny pics when we came across these bronze horses. People thought we were nuts, which is still yet undetermined. We incorporated a Starbucks stop at about mile 13...and those are all reasons to say it was an awesome day.
|Urban Loopy Loop|
|Val took the last big horse...|
|I prefer petite|
|The first of two falls..a very technical|
section of bricks, mind you.
|The Open Highway|
AM: Easy 10k on Dry Creek (6.2 mi) The weather was awesome and I had to squeeze in a run before my wife left for work. Why do weekend runners not wave back? Saw a guy wearing a fuelbelt....lol.
|Scale model of Red Rocks; a natural creation slightly modified|
to host concerts and outdoor shows in Morrison, CO
|Red Rocks at 'Red Rocks'|
|Blow up your heart...run Red Rocks|
|I had to put this in...GPS route line from Red Rocks Run. So funny...|
|The Future of Endurance Sports|
|The most important person to me|