week of jan 13th thru jan 19th, 2014 (mm 41.3)

Monday

rest day

Tuesday

7.25 miles, 1:25, 725′ vert. Perch #7. MAT early morning jaunt in blowing snow. a little slow going (snow in the headlights), but ran into mr. stubbs toward the top, ran a bit down with him then turned back up toward the perch. still trying to get into a routine/groove.

Wednesday

rest day

Thursday

6 miles, 1:10, Perch #8, 600′ vert. easier to get up early this morning, full moon and spring-like temps (40 degrees at 5am?!?). Didn’t need to turn my headlamp on until the rocky parts of the path. Stubbs joined me at Prospect and we followed the moon west past mule deer and fallen trees (really windy the other night). Great morning in Coloradie.

Friday

7.1 miles, 1:26, Perch #9, +800′ vert. felt a bit out of energy, though for some reason 3 hill repeats (last ~60′ vert before the top) livened me up for a bit. a WARM day–wore shorts! it was -15 here not even two weeks ago. supposed to be an even warmer weekend.

Saturday

rest day

Sunday

16.5 miles, 4:33, +3300′ vert. great Sunday outing with Humphrey. hoofed through a 8.5 mile loop with H then ran a shorter loop on my own. kept the heart rate under MAT (150 bpm) the entire jaunt, which is good considering the vertical gain. the last couple miles were pretty tough though–I definitely need more outings that have steep slopes. Thinking besides the weekly/biweekly long runs I should probably add a shorter and steeper run as well. Perch runs ain’t gonna cut it! 

Weekly Totals

37 miles, 8.5 hours, ~5500′ vert (149′ vert/mile)

Even though there was only four outings this week they all went pretty well, punctuated by the big Sunday effort which put my vert-to-miles ratio right where it needs to be.  Ideally it’d be a little higher, but that will come as the mileage on my long runs increases.  I just have to keep reminding myself that it’s still early.  

week of jan 6th thru jan 12th, 2014 (mm 39.4)

Monday

6 miles, 1:10, 600′ vert. Perch #3, night run with lots of packed down snow. MAT with the HRM for the first time in a while. Felt solid, though a little slow with all the snow. a cold but enjoyable outing.

Tuesday

6 miles, 1:15. perch #4, +600′ vert. early morning (530am) jaunt in the cold with stubbs and jay-pop. legs felt a bit tired and stiff (cold didn’t help) but I need to get in at least two early mornings a week if I’m going to meet my mileage goals during my internship (now through April). rib still hurting so I’ve laid off any weights/pushups/core stuff.

Wednesday

6 miles, 1:10. perch #5, +600′ vert. 

Thursday

6 miles, 1:10. perch #6, +600′ vert. quick jaunt before heading back to the MN for dad’s 60th bday weekend!

Friday

MN loungin’

Saturday and Sunday

13 miles, 1:47. +500′ vert. runnin’ in the TC ‘burbs near ma and pa’s homestead. happy 60th daddy-o!

Weekly Totals

37 foot miles, 6:30, ~+3000′ vert. (81′ vert/mile)

Lots of runs to the Perch this week, just trying to get a solid base (for the week and before heading to MN where I can sometimes let off the gas…to put it nicely).  Definitely looking to start adding longer outings to the mix in the coming weeks, since that is the point of all this…besides getting in good shape I suppose. No, that’s not true.  I’m in it for the 100, let’s be honest.

week of dec 30th, 2013 thru jan 5th, 2014 (mm 37.5)

Monday

rest day

Tuesday

6 miles, 1:11, +600′ vert. final Perch outing of 2013 (73 in all, something like 250 times since I started keeping track). early morning run with Jay-pop on the last day of 2013. legs felt much better than the last couple weeks and I added 20 minutes of ‘weight training’ and core stuff after I got home. 2013 was a strange/fun/unexpected year and, in terms of running, a solid year that leaves me feeling strong, encouraged and hopeful for a crazy 2014 with (hopefully) a big throw down in August.

Wednesday

6.75 miles, 1:14, +700′ vert., Perch #1 on the year.  first jaunt of the new year felt pretty solid after a week or so of feeling sluggish and slow. Signed-up for the Leadville Trail 100 and Leadville Trail Marathon last night after midnight. It’s on.

Thursday

6 miles, :56.47, Perch #2, +600′ vert. PR’d the roundtrip…by almost 2 minutes. Probably left about a minute out there too, considering it was in the dark and I tripped and rolled over some rocks (ribs are banged-up), stopped at the top for about 45 seconds, then had to move a bit cautiously on the descent through the rocky parts ’cause my headlamp was running out of juice. all in all though, it felt great to push it to the limit and hold it there for as long as possible. great outing.

Friday

Drove to Crested Butte for a cross country ski weekend with Kels and the Maya dog

Saturday

6 miles of XC skiing, 3:00. fun weekend of xc skiing with Kels and Maya in crusty butt, usa. fun to move the legs in a different way! lots of snow and hot tubs and great food and great b&b!

Sunday

Long snowy drive back to the Fort.  Should’ve stayed and skied more!

Weekly Totals

19 foot miles, 6 ski miles.  ~2000′ vert. (80’vert/mile), ~6.5 hours

A good end/start to the year, ending with some fun xc ski time in the crusty butt. Looking forward to slowly increasing mileage the next week or two before a big bump toward the end of the month.  Stay healthy, uninjured…two big events (quad rock 50 and leadville marathon) and one huge event in august.  feeling excited.