3 miles
1,300 vertical
20:32
148bpm (up)
As my mom and stepdad were still in town, I snuck out for a early morning run up Sanitas. Went really easy due to the prospect of running the incline the next day (which ultimately never panned out). As the days lengthen and warm, I think I will switch to early morning runs, it is so peaceful and such a great way to start the day.
Sierra
Sierra
Sunday, April 27, 2008
Moab Wrapup 4-20 thru 4-23
Had a great time taking my Mum and stepdad to Moab. Got out for some great hikes around Arches and Canyonlands. They were amazed, as they have never been there before. The highlight was a 12 miler for the Chessler Park/Joint trail route with roughly 2,000 vertical of up/down spread out along the route. They were beat afterwards as they are not used to hiking, but loved it and were glad they did it in the long run.
Not much running, snuck in a few steep slickrock intervals one day, then a 6 miler early in the morning up Negro Bill Canyon up to Morning Glory Arch. Did some up and backs while waiting for Allison. It was awesome flying through the canyon along the creek, through the trees not knowing why lay around the next bend. Desert running is such a blast, wish I could have done more.
Sunday: 3 miles/500 vertical
Monday: 9 miles/1,800 vertical
Tuesday: 12 miles/2,000 vertical
Wednesday: 6 miles/700 vertical
Not much running, snuck in a few steep slickrock intervals one day, then a 6 miler early in the morning up Negro Bill Canyon up to Morning Glory Arch. Did some up and backs while waiting for Allison. It was awesome flying through the canyon along the creek, through the trees not knowing why lay around the next bend. Desert running is such a blast, wish I could have done more.
Sunday: 3 miles/500 vertical
Monday: 9 miles/1,800 vertical
Tuesday: 12 miles/2,000 vertical
Wednesday: 6 miles/700 vertical
Saturday, April 19, 2008
Sanitas x 2
6 miles
2,600 vertical
Lap 1: 18:21 (164bpm)
Lap 2: 19:29 (171bpm)
Allison, Sierra and I got out for an early morning jaunt to Sanitas, opting for warm/sun/dry.
I had hopes of running somewhat fast, since I have taken things pretty casual since Tuesday (hard run at Walker), but after a few steep steps, I could feel that I was not fully recovered.
My next goal was to do each lap under 20 minutes. Lap 1 I did not really put too much into it and was having trouble elevating my HR, made it up in 18:21, went back down in 13. Did a u-turn at the lower bridge and felt the oh so powerful pull of gravity and it felt like I was on Mars (or one of those planets with a stronger gravitational pull), as I was having trouble switching gears.
HR was higher on the second lap, but I knew I was dragging. Oh well, off to Moab with the parents, so I will have some casual days to recover fully. Hope to squeeze in a few runs here and there.
2,600 vertical
Lap 1: 18:21 (164bpm)
Lap 2: 19:29 (171bpm)
Allison, Sierra and I got out for an early morning jaunt to Sanitas, opting for warm/sun/dry.
I had hopes of running somewhat fast, since I have taken things pretty casual since Tuesday (hard run at Walker), but after a few steep steps, I could feel that I was not fully recovered.
My next goal was to do each lap under 20 minutes. Lap 1 I did not really put too much into it and was having trouble elevating my HR, made it up in 18:21, went back down in 13. Did a u-turn at the lower bridge and felt the oh so powerful pull of gravity and it felt like I was on Mars (or one of those planets with a stronger gravitational pull), as I was having trouble switching gears.
HR was higher on the second lap, but I knew I was dragging. Oh well, off to Moab with the parents, so I will have some casual days to recover fully. Hope to squeeze in a few runs here and there.
Friday, April 18, 2008
Green Mountain
6 miles
2,400 vertical
47 up
Had an easy day out after taking 2 days off due to weather, in-law obligations and being a bit sore from my hard run on Tuesday (otherwise I would have ridden the bike on those days).
Allison got a bit of a head start up Gregory as she arrived before me. I ran moderate pace (150-160bpm) till I caught her a bit before the ranger hut. Despite not really giving it too much, I was only a minute or so off of PR pace, I guess that is good?
The last half mile or so of the Ranger Trail was completely slush covered and slick. Sierra romped like crazy, she is a bit more excited about the snow than we are at this point in the season. Awesome day.
2,400 vertical
47 up
Had an easy day out after taking 2 days off due to weather, in-law obligations and being a bit sore from my hard run on Tuesday (otherwise I would have ridden the bike on those days).
Allison got a bit of a head start up Gregory as she arrived before me. I ran moderate pace (150-160bpm) till I caught her a bit before the ranger hut. Despite not really giving it too much, I was only a minute or so off of PR pace, I guess that is good?
The last half mile or so of the Ranger Trail was completely slush covered and slick. Sierra romped like crazy, she is a bit more excited about the snow than we are at this point in the season. Awesome day.
Tuesday, April 15, 2008
Walker Ranch Loop
~8 miles
~1,800 vertical
1:02:17
169bpm ave.
Another great weather day and I was really itching to get out and run fast in the warm air. Drove up to Walker, warmed up for a few minutes and realized that I did not feel as good as I had hoped. Adding to that the wind was howling, so much so that it was throwing me around at times. Oh well, I figure I will give it a go regardless, mentally I am amped.
Started off at a fast pace for me down the hill. HR in the 160's. Got to the bridge in 8:52, felt good up the next hill, HR now in the low 170's, but I can't really get it up to where I want, confirming my suspicions that my mental state is stronger than my physical. Make it to the parking lot at the crest of the meadow in 20:11. Keep up my intensity on the downhill, maintaining around 170bpm, forcing myself not to coast. I make quick work of the rock stairs and cross the creek again at 36:26.
I rightly figure getting back up the hill to the TH is going to take some time and effort. My first goal is to beat my time of 1:04:27 from Bill's race on Aug. 8th, 2006. Goal 2 is to get George's time of 1:00:01, goal 3 is to go under an hour, a tall order.
I grind and grind up the hill. I look at my watch a few times, but can't really come up with any guesstimates. I am at 176+ going up the hill, then just kill myself on the final rollers, nearly throwing up at the finish and get in at 1:02:17. Not bad. I am somewhat happy to take 2:10 off PR, but a little bummed to not go under an hour. Oh well, I gave it all I had. Tough course.
On the way home, I ran up Gregory to meet Allison. I was trashed, but it felt good to shake out some of the lactic acid. Great day.
~1,800 vertical
1:02:17
169bpm ave.
Another great weather day and I was really itching to get out and run fast in the warm air. Drove up to Walker, warmed up for a few minutes and realized that I did not feel as good as I had hoped. Adding to that the wind was howling, so much so that it was throwing me around at times. Oh well, I figure I will give it a go regardless, mentally I am amped.
Started off at a fast pace for me down the hill. HR in the 160's. Got to the bridge in 8:52, felt good up the next hill, HR now in the low 170's, but I can't really get it up to where I want, confirming my suspicions that my mental state is stronger than my physical. Make it to the parking lot at the crest of the meadow in 20:11. Keep up my intensity on the downhill, maintaining around 170bpm, forcing myself not to coast. I make quick work of the rock stairs and cross the creek again at 36:26.
I rightly figure getting back up the hill to the TH is going to take some time and effort. My first goal is to beat my time of 1:04:27 from Bill's race on Aug. 8th, 2006. Goal 2 is to get George's time of 1:00:01, goal 3 is to go under an hour, a tall order.
I grind and grind up the hill. I look at my watch a few times, but can't really come up with any guesstimates. I am at 176+ going up the hill, then just kill myself on the final rollers, nearly throwing up at the finish and get in at 1:02:17. Not bad. I am somewhat happy to take 2:10 off PR, but a little bummed to not go under an hour. Oh well, I gave it all I had. Tough course.
On the way home, I ran up Gregory to meet Allison. I was trashed, but it felt good to shake out some of the lactic acid. Great day.
Monday, April 14, 2008
SuperFlag (Bike)
16.8 miles
2,500 vertical
31:56
158 bpm ave (ascent)
First ride of the year, dove into the deep end with a trip up SuperFlag. Went somewhat "easy" most of the way. Kicked up a notch in a few spots with sporadic bursts in the big ring. Toward the top I saw a racer dude up ahead all decked out, power meter and all, so I dug a bit for a convicing (but friendly) pass. Was a bit surprised to go 34 seconds faster than my first trip up last year at 16 bpm less (and I had been riding for two weeks last year prior to my first SuperFlag pilgrimage). I guess my fitness is coming along a good bit better than last year at this time, so I am quite encouraged by that.
2,500 vertical
31:56
158 bpm ave (ascent)
First ride of the year, dove into the deep end with a trip up SuperFlag. Went somewhat "easy" most of the way. Kicked up a notch in a few spots with sporadic bursts in the big ring. Toward the top I saw a racer dude up ahead all decked out, power meter and all, so I dug a bit for a convicing (but friendly) pass. Was a bit surprised to go 34 seconds faster than my first trip up last year at 16 bpm less (and I had been riding for two weeks last year prior to my first SuperFlag pilgrimage). I guess my fitness is coming along a good bit better than last year at this time, so I am quite encouraged by that.
4/13/08 Walker Lollipop
~14.5 miles
~4,100 vertical
3hrs 12 minutes
Ave. HR 133 bpm
Wanting to get out for a few hours on dry trails, I coerced Homie into joining me for a run. We decided that the Walker Loop from Eldo would fit the bill perfectly for such a fine day. We made it to the Walker Loop in 42 minutes and went right opting to go counter clockwise. Upon Homie's encouragment, I picked up the pace up the Columbine Gulch trail, then doubled back to meet him. We alternated power hiking and jogging for the remainder of the loop. Pretty easy day, but I am itching to go back and blast this route.
~4,100 vertical
3hrs 12 minutes
Ave. HR 133 bpm
Wanting to get out for a few hours on dry trails, I coerced Homie into joining me for a run. We decided that the Walker Loop from Eldo would fit the bill perfectly for such a fine day. We made it to the Walker Loop in 42 minutes and went right opting to go counter clockwise. Upon Homie's encouragment, I picked up the pace up the Columbine Gulch trail, then doubled back to meet him. We alternated power hiking and jogging for the remainder of the loop. Pretty easy day, but I am itching to go back and blast this route.
Saturday, April 12, 2008
S. Boulder and Bear
9 miles
3,200 vertical
3 hrs RT
I was expecting better weather and since it was not so great outside, I was mentally reluctant to commit to a long walk. Oh well, just glad I can do it and there was really nothing else to do anyways. Sierra and Allison dictated the pace and they both moved pretty well today. There was a surprising amount of fresh snow. Not deep, just more than I expected and we were on packed snow most of the day (traction was surprisingly good though). Bumped into Buzz and Lisa near the saddle and chatted with them for a while, then an old friend from U-Bikes on the way down from Bear. Small town.
3,200 vertical
3 hrs RT
I was expecting better weather and since it was not so great outside, I was mentally reluctant to commit to a long walk. Oh well, just glad I can do it and there was really nothing else to do anyways. Sierra and Allison dictated the pace and they both moved pretty well today. There was a surprising amount of fresh snow. Not deep, just more than I expected and we were on packed snow most of the day (traction was surprisingly good though). Bumped into Buzz and Lisa near the saddle and chatted with them for a while, then an old friend from U-Bikes on the way down from Bear. Small town.
Friday, April 11, 2008
Sanitas
3 miles
1,300 vertical
18:42 up (13 down)
161 bpm
Waffled all day, the sun finally came out so I went at the last minute. Was glad that I did as it was quite nice out, at least for the short time I ran. Went pretty "easy".
1,300 vertical
18:42 up (13 down)
161 bpm
Waffled all day, the sun finally came out so I went at the last minute. Was glad that I did as it was quite nice out, at least for the short time I ran. Went pretty "easy".
Thursday 4/10/08
Sheer and utter laziness today. The weather was less than inspiring with the fresh snow and cold wind out of the North. I actually felt like running, but I was too lazy to change my clothes and get ready. I was also eager to go home a watch the recent Milan San Remo and Tour of Flanders that a friend of mine taped for me. I was really missing bike racing and had a twinge of wanting to do that again, but then I saw a few crashes, and thought about all the boring office park crits and circuit races.... had a flashback of "only 70 laps to go" and that was that. I really love the simplicity and peacefulness of trail running.
Wednesday, April 9, 2008
Two Laps on Sanitas
5.5 miles
2,315 vertical
19:02 up Sanitas S. Ridge
163bpm ave
56 minutes total
Did the same variation that George and I did last week. Up Sanitas in 19:02, down to "Quarry" turnoff in 9:??, back up the ridge in 10:??, 4ish more to the summit and 12ish back down.
I felt surprisingly good after yesterday's effort. I really did not feel it at all, but kept my pace in check, as I knew it was best not to push it too hard two days in a row.
Just as I got to the car, it started to rain, great timing. The humidity felt great, as the air was pretty saturated.
2,315 vertical
19:02 up Sanitas S. Ridge
163bpm ave
56 minutes total
Did the same variation that George and I did last week. Up Sanitas in 19:02, down to "Quarry" turnoff in 9:??, back up the ridge in 10:??, 4ish more to the summit and 12ish back down.
I felt surprisingly good after yesterday's effort. I really did not feel it at all, but kept my pace in check, as I knew it was best not to push it too hard two days in a row.
Just as I got to the car, it started to rain, great timing. The humidity felt great, as the air was pretty saturated.
Tuesday, April 8, 2008
Sanitas
5.5 miles (including warmup)
1,900 vertical
17:08 up Sanitas S. Ridge
12 minutes down
177bpm ave (for the ascent).
Had an excellent run up Sanitas today. I was hoping to go fast, but was unsure throughout the day how I really felt. I warmed up for about half an hour, a good part of that being some scrambling up at Red Rocks and some of it talking to some "Sanitas" acquaintences.
During the warmup, I was feeling on the fence as to whether or not I wanted to go all out up Sanitas. Although it is only 1.5 miles and 1,300 vertical, it really really hurts when going hard, more so than anything else in my opinion. I came close to bailing, but decided I had nothing to lose.
For the first half, I felt like garbage. My HR was high and I was not really sure I was going a good pace. At my only time check on the hill (the slight dip where a puddle usually resides this time of year), I was at 13:40, definitely the best time I have ever seen at that point.
Greatly encouraged by my time check, I kept on digging and was able to maintain my momentum pretty good all the way to the top. For a short bit, I was thinking I might even break 17, but no matter how much I gave it, I could do no better than 17:08, 5 seconds shy of my PR. I was pretty satisfied though, as I was 34 seconds faster than the last time I gave this a good effort.
Not to make excuses, but I did get bottlenecked by 3 hikers at a narrow part of the trail. I made all the usual hacks, coughs, scuffs and loud breathing, but they did not pay attention. This for sure slowed me by a few seconds at least. Air quality was also not great today and I was hacking up pflegm much of the way. Sometimes I wonder if I have exercise induced athsma, or if it is solely tied to air quality, as it does not happen every time.
All in all a great run. I feel as though I am making steady progress and look forward to continueing that momentum. My knee felt great during and after, as well as my achilles, which has totally healed. I am feeling 100% back on track for the first time in over a year.
1,900 vertical
17:08 up Sanitas S. Ridge
12 minutes down
177bpm ave (for the ascent).
Had an excellent run up Sanitas today. I was hoping to go fast, but was unsure throughout the day how I really felt. I warmed up for about half an hour, a good part of that being some scrambling up at Red Rocks and some of it talking to some "Sanitas" acquaintences.
During the warmup, I was feeling on the fence as to whether or not I wanted to go all out up Sanitas. Although it is only 1.5 miles and 1,300 vertical, it really really hurts when going hard, more so than anything else in my opinion. I came close to bailing, but decided I had nothing to lose.
For the first half, I felt like garbage. My HR was high and I was not really sure I was going a good pace. At my only time check on the hill (the slight dip where a puddle usually resides this time of year), I was at 13:40, definitely the best time I have ever seen at that point.
Greatly encouraged by my time check, I kept on digging and was able to maintain my momentum pretty good all the way to the top. For a short bit, I was thinking I might even break 17, but no matter how much I gave it, I could do no better than 17:08, 5 seconds shy of my PR. I was pretty satisfied though, as I was 34 seconds faster than the last time I gave this a good effort.
Not to make excuses, but I did get bottlenecked by 3 hikers at a narrow part of the trail. I made all the usual hacks, coughs, scuffs and loud breathing, but they did not pay attention. This for sure slowed me by a few seconds at least. Air quality was also not great today and I was hacking up pflegm much of the way. Sometimes I wonder if I have exercise induced athsma, or if it is solely tied to air quality, as it does not happen every time.
All in all a great run. I feel as though I am making steady progress and look forward to continueing that momentum. My knee felt great during and after, as well as my achilles, which has totally healed. I am feeling 100% back on track for the first time in over a year.
Sunday, April 6, 2008
Weekly Summary
Great week, I feel like I am making progress and can get out most days without any consequence. The warmer weather is helping to keep me motivated as well. Ready to start adding some harder efforts and more specific workouts.
36 miles total for the week
13,715 vertical feet
36 miles total for the week
13,715 vertical feet
Flagstaff
~4.5 miles
~1,600 vertical
We were again a bit lazy about getting out. We waffled, but what the heck, it is a nice day. I was intending to run up Flagstaff somewhat hard, but after a quick start, I decided I was not really feeling motivated or fresh and that I would rather hike with Allison and Sierra.
After several minutes, I recalled reading in Matt Carpenter's Pikes Training guide about the minute on/minute off workout. I figured this would be a good way to get in some workout and not totally ditch Allison and Sierra. I ended up doing 8 seperate minutes on, with a minute rest in between, with one of those rests being 2 minutes (due to the dog and a road crossing).
These were the longest minutes I have experienced since going to visit my grandparents as a kid. By the 7th one, I was feeling a bit tired and on the 8th, I just knew I was done. I think I have to build up to it and maybe eventually work up to 15 or 20. I see the benefit though, not only is it a great workout, I don't think I have ever gone uphill so fast (even if only for a minute at a time).
~1,600 vertical
We were again a bit lazy about getting out. We waffled, but what the heck, it is a nice day. I was intending to run up Flagstaff somewhat hard, but after a quick start, I decided I was not really feeling motivated or fresh and that I would rather hike with Allison and Sierra.
After several minutes, I recalled reading in Matt Carpenter's Pikes Training guide about the minute on/minute off workout. I figured this would be a good way to get in some workout and not totally ditch Allison and Sierra. I ended up doing 8 seperate minutes on, with a minute rest in between, with one of those rests being 2 minutes (due to the dog and a road crossing).
These were the longest minutes I have experienced since going to visit my grandparents as a kid. By the 7th one, I was feeling a bit tired and on the 8th, I just knew I was done. I think I have to build up to it and maybe eventually work up to 15 or 20. I see the benefit though, not only is it a great workout, I don't think I have ever gone uphill so fast (even if only for a minute at a time).
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