week of dec 23rd thru dec 29th, 2013 (mm 35.5)

Monday

4.5 miles, :48. +250′ vert. ran with the pup we’re takin’ care of this week–miss Geo. a bit awkward, but a nice shakeout for the legs after my first ‘weight training’ experience in about 12 years (earlier this morning).  

Tuesday

Could barely walk this morning after yesterday’s gym experience. Took the day off and drank beer with friends.

Wednesday

“…And the shepherds thought it best to avoidest the long run over yonder hill and instead turned their ears heavenward to hear the angels sing.  Then they went down to the stable to say ‘Hey’ to the Christ child.”  

Thursday

6 miles, 1:07. +600′ vert. Perch #70 on the year. like many runs in the last week, this one felt like a “getting back at it after a break” run, wherein I felt sluggish and slow, and constantly out of breath. trying to cut myself some slack, considering late November thru Jan 1st is the hardest time of year to get out and run. throw in some trips out of town, lack of daylight and tons of great food, and, well…
Time to get back into the routine, knowing that in about three weeks i’ll be kicking it into overdrive. all that being said, it was a beautiful morning for a jaunt.

Friday

6 miles, 1:10. +600′ vert. Perch #71. took Geo-dog up to the perch this morning and the run felt much better than yesterday. amazing how even stringing two or three outings together can get me into a groove and running easier.

Saturday

6 miles, 1:00. +600′ vert, Perch #72. kelsea’s b-day! had a small window to fit this run in so I booked it. I think i might add more of these harder efforts (anaerobic…over MAT zone) as I found it quite difficult and i would rather have them be not-so foreign to me. most runs–long or otherwise–will stay in MAT but having a few interval/anaerobic outings here and there might be beneficial.

Sunday

14 miles, 3:11. +3500′ vert. towers road double with mr. stubbs on a chilly winter’s evening. after the first roundtrip we decided to push it a little and go after it again. Luckily we brought headlamps, plenty of layers and food. great outing–more of these needed!

Weekly Totals

36.5 foot miles, +5600′ vertical gain (153’/mile), 7.25 hours.  

The week ended pretty well, and definitely got me back into a bit of a groove–and has me feeling pretty good going into a new year and an increase in mileage and training.  Going to not only add mileage to each week but also plenty of stretching/yoga, some weight training exercises, and eventually some speed work to get the legs turning over. 

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week of dec 16th thru dec 22nd, 2013 (mm 35)

Monday

rest day with friends and beers

Tuesday

7 miles, +300′ vert, 1:12. perch was closed due to sloppy conditions (it finally got warm!), which was just as well considering i felt like poop/concrete/awkward until the last mile or so.

Wednesday

11.5 miles, +2200′ vert. 2:30. a run up towers rd from arthur’s trailhead. beautiful day with no one in the park. trails were a little muddy and snowy and i felt kinda lousy (first week actually back after a few weeks off…always is tough) but it was a fun outing. good to get the vertical gain under my legs.

Thursday & Friday

rest days and celebration of the end of Kels’ first semester in her PhD program!

Saturday

6 miles, +600′ vert. 1:06. Perch #68. cold morning jaunt with Ben without the HRM. again felt sluggish until the way back down, similar to the other outings this week. overall still feeling good though, lookin’ forward to staying close to home and getting into a routine for the next couple months.

Sunday

6 miles, +600′ vert. 1:08. Perch #69. another early morning jaunt, this time with Mr. Stubbs (630am). cold and foggy, and again my legs felt pretty dead. but a fun outing nonetheless. once you get up and get out the door, early morning runs are the best.

Weekly Totals

~31 foot miles, +3700′ vert. ~6 hours. An interesting week back in the saddle.  Felt pretty sluggish on most runs and went out with the HRM this week (just going’ by feel).  Glad to get back into a groove the next few weeks and months.  

week of dec 9th thru dec 15th, 2013 (mm 34.5)

Monday

+600′ vert. 6 miles, 1:10.  Perch #67. Coldddd morning run. But a great sunrise on the foothills. Legs feeling a little tired from yesterday’s effort.

Tuesday

Travelin’ down to the Big Easy for a conference.  Fun to see the delta of the grand ol’ river I spent so many years living near in MN.  Food…oh my:  Bacon-wrapped shrimp in creamy grits with a side of delicious scallops on a bed of watercress.  Wow.

Wednesday

4.25 miles, :40. no vertical gain! Ran around for a bit in New Orleans to get away from the conference for a bit. Stayed close to the Ol’ Miss. Good to move the legs a bit.

Thursday

Too much fun happening at the conference to get away.

Friday

3.5 miles, :33.  another fun little outing in NOLA. great conference but too much time indoors (with little air circulation) drives me a little crazy. glad to have an intersection-free walkway to jog on.

Saturday

Walking around the French Quarter

Weekly Totals

~14 foot miles, ~602′ vert, ~2:30.  Turned into another rest week, which is regrettable but too early in training to really matter I suppose.  Just means I’m gonna hit it hard once I return home to a normal-ish routine.  A fun week in NOLA though! Who dat?!

re-entry (mm 34.25)

Got back from Thanksgiving just in time to experience ‘Rado getting kicked in the teeth by Ol’ Man Winter.  Snow actually stayed for more than an hour, and temps hovered around zero for a good week.  But “Leadville ain’t gonna run itself,” so I threw on a few more layers and headed out.

snow run 1 snow run 2 snow run 3 snow run 4 snow run 6

snow zapatista. viva la revolution!

snow zapatista. viva la revolution!

look at the size of that icicle!
look at the size of that icicle!

photo 2-2 photo 3-2 photo 4-2 photo 5

 

week of dec 2nd thru dec 8th, 2013 (mm 34)

Monday

rest day, knee acting -up

Tuesday

+600′ vert. 6 miles. 1:15. Perch #65. right knee started acting up on Sunday after my run. worse than usual. took yesterday off and went to a yoga class instead (whaaa?!). While I felt like a block of concrete the whole session, I felt pretty darn good afterward. Ok, ok…I’m convinced that yoga would be a good idea to get me a little more limber and flexy. today, I did some quick stretching and heated the knee up before the jaunt, which was nice and easy. concentrated on smooth form, relaxing and taking it easy. knee felt ok, body felt good. starting to get cold and windy out there. rest of the week will be cold. really cold.

Wednesday

+500′ vert. 6 miles. 1:30. got 10″ of snow last night. Colder’n a monkey’s uncle out there but I was happy to slog through the snow with my new waterproof hiking/walking Merrells and the ol’ gaiters. no speed records but the powder and wind sure took its toll. the trail was all mine–not another crazy soul out there. I probably looked a little goofy running through the streets with hiking shoes, gaiters, construction zone-neon orange jacket and mask over my face, but i was dry and warm all the way up the hill.

Thursday–off

Friday

perch #66. 6 miles. +600′ vert. 1:12. not a bad time considering the last 1/2 mile of trail was still unbroken and it’s about zero degrees right now. lots of layers. beard covered in icicles.

Saturday

perch #67. 6 miles, 1:11. +600′ vert. another freezing-ass day (around zero) with the snow packing down a bit. lots of layers, a frozen white beard and one giant icicle on the end of my hat.

Sunday

+1500′ vert. 6 miles, 2:50. cold ass snowshoeing adventure with Stubbs up Montgomery Pass. in reality, the route was about 3-4 miles, but in an attempt to equate it to “run miles”, I’m giving it 6, which is pretty conservative (felt like about 10 miles of running). Fingers have never…and I mean never…been that cold. Had to dunk them in the hot tea from the thermos when we got back to the car. A very “Rado” day.

Weekly Totals

30 miles foot miles, 8 hours, ~+3800′ vert (127’/mile)

 

november wrap (mm 33)

This wrap is a bit late in coming…

November felt a bit stressful—both Kels and I were knee deep in school projects, papers, internships, thesises (thesii? No, I think it’s theses—sounds like ‘feces’, right?).  I remember last spring when a dear friend saw my workload and stress start to escalate:  “Why don’t you cut back a little bit on running? It seems like it takes up a lot your time.” It was heartfelt, and I appreciated the idea.  But there was no way.  The last thing I’d eliminate is one of the activities that kept me sane.  I actually have a hard time keeping thoughts in my head while I run.  It’s a wonderful gift. All I have to do to take a break from stressful planning, thoughts, meltdowns and “pin-balling” is tie my shoes and let it rip.

So it went in November.  As my stress level creeped-up, so did my mileage.  I’ve been trying to slowly increase weekly and monthly mileage (very slowly) from August through December.  I purposefully pushed-back a rest week (usually every three weeks or so) until Thanksgiving, kept my intensity on the lower end (lots of “MAT” runs), and hit the 120 mile mark (for the month) for the first time since March.  My knee still acts up here and there but I started seeing my acupuncture guy again and finally added some yoga into the weekly routine.  The results were immediate.  Ten minutes a day has me feeling a little more “bendy” and stretched-out.  Looking ahead to December, I plan on keeping my mileage at about the same level as November, and Lord willin’, a new year will bring a ramp-up of mileage and focus.  Happy Thanksgivikah!

week of nov 25th thru dec 1st, 2013 (mm 32.25)

Monday

3.5 miles, :40. Phoenix.  legs felt like concrete blocks, stride was awkward and slow. took a salt bath last night to relax the legs. maybe i stayed in too long.

Tuesday

3 miles, :50. Phoenix pavement. nice steady walk with the mother-in-law-figure. lower legs still feeling a little tender but knee’s feelin’ good. operation rest week a success so far. #morepintsthanmiles

Wednesday

3 miles, :30. Phoenix. Morning jaunt around the ‘hood. Taking a break from booze today. Been having too much fun this week!

Thursday

Gobble gobbled up a bunch of food…took a nice walk afterward.

Friday

6.5 miles, 1:19, +800’ vert. National trail at South Mountain. great post-thxgiving morning outing on a dirt/rock trail with some vert. fun to push it a bit after an easy-pavement/flat rest week with a little too much gluten and booze. but a delicious and relaxing week with great company!

Saturday

Drivin’ home to CO

Sunday

6 miles, 1:09, +600’ vert. Perch #64. first jaunt since returning from the SW late last night. first one is always tough. felt sluggish and tired but glad to be back at it after a restful week with the fam in PHX. going to try getting in a few decent outings before leaving for NOLA next tuesday. Weather in Colorado is supposed to get crazy on Wednesday though–high of like 7. oh boy.

 Weekly Totals

22-24 foot miles, +~1500’ vert. 4:30.

Lots of fun, and gluten…and booze.  Great rest week. Left the HRM at home and kept it easy.  Following it up with a solid week before headin’ to New Orleans