week of march 24th thru march 30th, 2014 (mm 62)

Monday

6 miles, 1:13. +800′ vert. perch #28. tried out the Hoka One Ones today: awkward on the flats and uphills; amazing on the descents; there was a little support in the arches I wasn’t expecting (haven’t had arch supports in about 10 years) so that’ll take some getting used to. the legs and stomach felt awful–which happens after each rest week–so I will not make a judgement on the HOOs for another few outings. my knee felt great though, so ideally I’ll get used to the flat/uphill awkwardness I felt today because I can see myself being able to bomb some steep declines without pain. But man are they hideous (see photo of a flabbergasted/disgusted Kelsea below).

Tuesday

6 miles, 1:10. +800′ vert. perch #29. 5am outing with Jay-pop and Stubbs. Hokas felt a lot more comfortable today, though I noticed two small blisters forming on my left heel. Had a difficult time moving upwards but enjoyed the soft landing on the way down.

6 miles, 1:11. +800′ vert. Perch #30. had some extra time today so I went for a second round, this time adding a couple sets of intervals (2 x 3 min zone 4 & 2 x 1 minute zone 5). The workout itself needs a little tweaking but it was good to push it. took it easy on the way back home.

Wednesday

13.5 miles, 3:07. +3500′ vert. Towers x2 with the Hokas. Some observations: first, I have three blisters (not sure if i’ve ever gotten blisters from new shoes before…); second, the downhills were awesome. I had no knee issues. Going uphill was still a little awkward because it feels like I’m wearing flippers. but man, those downhills…sweet. energy was low and i had a headache all day (headaches are a rarity for me, thank god/buddha/krishna/the one/the none/my genes) but I think I PR’d this route by about 4 or 5 minutes. Not bad considering I’ve been piling on the mileage the last few days.

Thursday

rest.

Friday

6 miles, 1:08.  +800′ vert. Perch #31. no watch, no gps, no heart rate monitor. slowed down when I felt a little exerted, sped up when I felt a little slow. Overall it felt great, just cruisin’ at a comfortable pace without overexerting.

Saturday

16 miles, 4:17.  +4000′ vert. Absolutely perfect day for a run. The “That’s So Rado” boys and I looped through Lory and Horsetooth Mtn Park and enjoyed the great views, perfect weather (50-60 degs), no wind, and no clouds. The pace was great and I’m not feeling too tired or sore. Rest day tomorrow before hitting it hard again this next week. Great day out there, gents!

Sunday

nope.

Weekly Totals

53.5 foot miles, 12 hours, 10,700′ vertical gain (200’/mile)

A few big things to take from the week: first and most importantly, my knee took the 10k of descending excellently. The Hokas helped a lot but the knee in general is starting to feel better (PT exercises–thanks Boj!, massage, taking the downhills easy, stretching, Hokas). Second, my energy levels and body feel pretty good at week’s end considering this is my first 50+ mile week.  Third, the vertical gain-per-mile number is right where it needs to be.  I’m going to try a long outing tomorrow–the 25 mile loop that makes up the Quad Rock course–so that’ll help put my fitness level into a little perspective.  Great week overall.  Three big weeks to go.

"what the...?!"

“what the…?!”

photo 2

view from top o’ the Towers (Longs Peak center, horizon)

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week of march 17th thru march 23rd, 2014 (mm 60)

A rest week in Alamosa and Phoenix gave the ol’ tree trunks a bit of a breather.  I jogged or hiked about 12 miles with about 1,500 ft. of vertical at Phoenix’s South Mountain. Total time about 4 or 5 hours. Hoping the down time pays off as I’m gearing-up for three or four solid/hard weeks before some tapering prior to May 10th’s 50 miler.  I’m definitely going to add a focused, difficult and fast interval day each week through April to get the legs turning over and put the heart/lungs into difficulty.

Given my current fitness level and knee status (both decent), mixed with my slight lack of climbing-per-mile (compared with the Quad Rock 50’s course), I’m thinking I should be able to break 13 hours without too much difficulty, with an outside chance of going under 12:30.  Last year’s time was 13:27, and I’ve certainly put in a lot more miles and time compared to last year’s training.  Quad Rock will be a good first test to see how my body handles the beating and vertical gain/descending.  After the race I will have two solid months of training remaining which will include a lot of miles/climbing in Leadville on the 100 course and the Leadville Marathon in June.  But let’s not get ahead of ourselves…

week of march 10th thru march 16th, 2014 (mm 58)

for Bruce:

Monday

Much needed rest day after five hard days in the saddle.

Tuesday

6 miles, 1:10. +600′ vert. perch #26. early morning with jay and stubbs–it’s been almost two weeks since i’ve been up the Ol’ Hill, and though it took most of the run to warm the body up, knee and legs felt pretty good. another big mileage week ahead…42 miles to go.

Wednesday

7 miles, 1:15. +800′ vert. some late night hill repeats up near the perch. didn’t have to turn the headlamp on as the moon was brilliant and bright. great fun.

Thursday

22 miles, 4:59. +4400′ vert. This one hurt. Ate crappy last night, didn’t sleep well, and have put in 70 miles in the last 7 days. Put those together and you get a tough day in the saddle. The weather was perfect though! 55 and sunny–nothin’ to complain about. A long day’s outing with sunshine and mostly dry trail beats just about everything else. My food concoctions courtesy of Skratch were great–no stomach issues and plenty of energy. The legs just felt like concrete starting at mile 2. But with a lot of climbing, and total time under 5 hours, I’m satisfied. Just took a lot out of me.

Friday

“no, no, no, no, no, no, no…No.” -Jim Trott from The Vicar of Dibley

Saturday

7 miles, 1:10. negligible vertical gain. Alamosa City Ranch. Fun to run through the cow pies and near the Rio again.

Sunday

6 miles, 1:05. Alamosa City Ranch. Mixed in a few intervals but otherwise just enjoyed cruisin’ along.  Great views of a snowy Mt. Blanca.

Weekly Totals

48 foot miles, 9.75 hours, ~6000′ vertical gain (+125’/mile).  

Vertical per mile was actually pretty good this week until running in the flat Valley this past weekend.  No complaints though as the knee is holding together and the weather was great.  Rest week in Phoenix followed by (hopefully) my first week in the 50s.  7 weeks til the first big test at Quad Rock.  

wEeK oF mArCh 3Rd ThRu MaRcH 9tH, 2014 (mM 56)

for Cookie:

Monday

4 miles, :42. +300′ vert. Perch trail was closed because of mud/snow melt, which was fine because I was only looking to shake my legs out after being in NYC all weekend. Hopefully get back at it tomorrow.

Tuesday

rainin’ and snowin’ and backed-up on homework.  no va.

Wednesday

8 miles, 1:30. +800′ vert. trails were all closed due to the rains last night, so I had to do some pavement pounding. went up to the Rez and turned south (up the big incline). hoping the second half of this week makes up for the slow start and a too-restful week last week.

Thursday

8 miles, 1:21. +800′ vert. Same route as yesterday, just way faster. Wore shorts and a t-shirt and day-dreamed about dry summer trails–tomorrow’s suppose to be nasty. Knee wasn’t too keen on the pavement pounding but I tried to take it easy on the descents.

Friday

19.5 miles, 4:25. +3400′ vert. (~175’/mile). A snowy, rainy, freezing day. The only other people in the park were the rangers, who asked me to give a report on the trail when I was done because they didn’t want to go out. It sure was quiet out there. I enjoyed the weather, got pretty soaked, but kept a pretty good pace. Did 5 loops on the Timber, and although the vertical-per-mile was a little low, it’ll have to do until the steeper trails dry out. 170-175’/mile is about what Leadville will be, so I don’t want to go any lower than that. And, Quad Rock is much steeper (240’/mile) though shorter (50 miles) so I’d rather shoot for close to 250’/mile on the long outings or I’ll get eaten alive in May.

Saturday

2 miles, +10′ vert. :20.  I love running “barefoot”** around the neighborhood at night. the natural stride and form feel easy and the barefoot feeling makes me feel like a kid. it’s always a slow pace with quick leg turnover.                                                                           **with my NB Minimus shoes, which I call the Nimbus 3000s

Sunday

5.5 miles, 1:20. +900′ vert. great hike/jog/hill repeat outing with Kels and Maya. the mercury hit 70 today–everything was sloppy and green and smelled of spring. oh the smell of wet spring pine! I did a few repeats back and forth as we hiked Timber and enjoyed the sunshine. Nice having such great company on a beautiful day. Legs were definitely a bit sore/tired from the last five days, but felt better (along with my energy) as the outing progressed. I can almost taste summer.

Weekly Totals

47 foot miles, ~9.75 hours, ~6400 ft of vertical gain (+136’/mile)

The vert-per-mile was a bit low again this week, which, on the positive side meant I actually ran almost every mile.  When that number is higher it means I’m hoof-hikin’ a lot of the steep inclines.  Great to get back into the swing of things this week. More vertical next week perhaps.

drivin' to Lory for the long outing on Friday

drivin’ to Lory for the long outing on Friday

"where is everyone?"
“where is everyone?”

 

week of feb 24th thru march 2nd, 2014 (mm 54)

Monday

rest day, rest week

Tuesday

6 miles, +600′ vert., 1:15. Perch #25. early morning outing (Tuesdays with Stubbs)–realize that it definitely takes me a long time to get rollin’, and pushing the pace only makes me feel worse. I always seem to be warmed by about mile 5 (good for leadville, bad for morning perch runs). cold morning left my knee feeling a little funky but i’m sure it’ll pass. always does.

Wednesday and Thursday

nada–travel to NYC

Friday, Saturday and Sunday

8 miles, no vertical gain, ~3.75 hours.  some treadmilling (ugh) and “city hiking” in concrete paradise.  great food, no trails.

Weekly Totals

~14 foot miles, 5 hours, +600′ vert.  A very restful week with little running in NYC. Fun to travel with Kels and see the Big City again, but by Sunday I was already missing the trails.  Ramping things up in the next couple weeks.

Brooklyn!

Brooklyn!