Weekly Summary - 2/6

Monday, January 31st - 5.5 Miles in 48:27 - Treadmill (PM)
Still feeling a little sore from the weekend ski trip. Just a nice and easy shake-out on the mill as temperatures continue to drop.
Sit-ups & push-ups (1 set)
AM Food - Granola Cereal + Banana + Coffee
Lunch - Sandwich (turkey & cheese) + Sun Chips + Apple + 2 Clementines
PM Food - 2 Burritos (1 wheat + 1 corn tortilla) with lean beef, rice, & salsa

Tuesday, February 1st - 4.5 Miles in 44:57 - Treadmill (AM)
Another easy shake-out on the mill. It's been a while since I've gotten up early and got a short run in. I woke up surprisingly easy at 4:50 AM and felt ready to go after my run.
Sit-ups & push-ups (1 set)
AM Food - Wheat bagel with homemade strawberry jam + Banana + Granola Bar + Coffee
Lunch - Blackened Redfish with Rice & Ice Tea
Mid-afternoon - Trailmix
PM Food - Spicy Chicken Pasta from the Pumphouse + Beer

Wednesday, February 2nd - 6.5 Miles 55:10 - Treadmill (Late PM)
Another nice and easy run on the mill, just not wanting to battle the negative double digit temperatures. This should be the last night of the extreme cold and tomorrow will become more manageable. I'm taking it pretty easy this week as I contemplating the Skyline Traverse for Saturday. Just as I say that, a friend invited me backcountry skiing on Saturday morning. Oh, decisions, decisions.
Today was a bit of a heavy day as far as food is concerned:
AM Food - Wheat bagel with jam + Coffee x 2
Late AM - Coffee
Lunch - BBQ Chicken Wrap + Fries + Cantaloupe
Midafternoon - Banana
PM Food - Wheat pasta with peppers & tomatoes + 2 slices of wheat bread

Thursday, February 3rd - Off
Decided to take the day off, since Christine is heading out of town early tomorrow morning.
Sit-ups/Push-ups (PM)

Friday, February 4th - Total 8.44 Miles
3.0 Miles in 25:54 - Treadmill (AM)
After waking up at 3 AM so that I could get Christine to the airport, I only had enough time to get a few miles in before heading off to work.

5.44 Miles in 44:57 @ 271 vert ft - McIntosh Loop (PM)
I was able to get out of work and watch a nice sunset as I ran around the lake before meeting a friend at Oskar Blues. It was a beautiful evening to be out, especially since I've spent so much time on the mill this week.

AM - Bagel with Jam + Banana x 2 + Coffee x 2
Lunch - Spinach Lasagna + Apple
PM - Burger + Sweet Potato Fries + Beer (Oskar Blues)!

Saturday: 3523 vert ft on the day (skiing + running)
3.0 Miles @ 2030 vertical feet - Telemark Skiing (AM)
I decided to head up to Rocky Mountain National Park for some skiing with friends rather than try my luck at the Skyline Traverse. The weather forecast wasn't stellar, and I don't think my legs are ready for a proper go at it. I want to be able to actually run this and feel good doing so.

My friend Micah and I met up with 4 other folks in Lyons at the Barking Dog. After a blueberry muffin and a coffee to go, we headed up Hwy 36. It's interesting how different the skiing experience was today compared to last weekend, yet it was just as enjoyable. Last weekend was a more focused effort, while today was considerably more laid back. It's nice to head up to the mountains without an agenda or timetable. Sometimes it's good just to go with the flow, stop, look around at the scenery, take a deep breath, and just be.

We decided to stay below treeline, as the wind seemed to be blowing fairly hard and we wanted to enjoy our day as much as possible. We made 2 loops on the same run, getting fresh tracks through the small fur trees that have grown in the old ski runs at Hidden Valley. There was plenty of new snow and you couldn't help but smile after each turn. There was good conversation, no end to the sarcasm, and plenty of high-fives to go around. It was good day!

11.07 Miles in 1:44:41 @ 1493 vertical feet - Picture Rock (PM)
After stopping at the house for a quick drink of water and a change of clothes, I headed out the door again for a different snow sport. Donning my recently purchased MT101's, and Microspikes, I headed up the trail to log a few more miles on the day. Immediately I could feel the morning of skiing in my legs and soon a glance at my watch confirmed what I had suspected! It wasn't going to be a PR day. Despite my snails pace up and down the hill, I was captured by the beauty of the falling snow and the solitude of the trail. I finished up the run just before sunset. As I drove back home, I felt that I had truly made the most of this day, spending it all in the midst of mountains!

AM - Blueberry muffin + Coffee x 2
Late AM - Banana
Lunch - Tortilla with Nutella + Chips & salsa + Coffee
PM - Burrito with beef, rice & salsa + Christine's homemade chocolate chip cookies

Sunday: 6.11 Miles in 1:32:00 @ 2626 vertical feet - Green Mountain
If I were heading to Green Mountain to gain confidence in my fitness, I picked the wrong day. If I were heading there to strengthen my mental fortitude, then I picked the right day. Let's not live in the past!

With a coat of fresh snow (Boulder has about 6 inches and I'm guessing the upper stretches of Green had even more), I headed up Gregory. Besides feeling some stiffness from the previous days effort, I initially didn't feel too bad. I could tell my time was drastically reduced due to the snow conditions, but I didn't realize how much at first. When I arrived at the Ranger Station, I checked my watch at 22 minutes from the Gregory Trailhead. That's basically when my mind began drifting between one of the following thoughts: "this deep snow is making me work for every step and I'm still struggling!" to "could my fitness be that much worse than the last time I ran this mountain?"

After I passed the junction of Greenman, things got dramatically worse. The trail was even less traveled and the snow seemed to be getting deeper. It was basically as if I took one step forward and a half step back. The additional effort and difficult footing forced me to hike a few sections which I was upset about. I would assume run slower than hike, but my body just couldn't hold on. Despite the intersperced hikes, I continued up and finally reached the summit in 52 minutes.

It wasn't the day for a personal best, but it was a great day to challenge the mind. I truly enjoyed the views from the top and the achievement of just getting there. Then it was on the fun part....the descent! I'm not sure I've run that amount of vertical in the amount of fresh snow before, but for a while, I turned off my running brain and turned on my skiing brain. What fun it was to run down the mountain! It was very much like being 7 years old again!

Weekly Totals: 42.15 Miles in 6:56:06 @ 4390 vertical feet

Weekly Summary - 1/30

Monday January 24th: 4.5 Miles in 36:01 - Treadmill (PM)
I wasn't feeling extremely spry this evening so opted for the treadmill workout after spending some time with Christine. I was actually thinking of taking the day off, but since I won't be running Saturday or Sunday, due to skiing at Silverton Mountain and Crested Butte, I decided against it.

I actually enjoy the consistency of running most every day. I remember having a conversation with my Father-in-law a couple years ago about some of his training techniques. He mentioned that he would typically run 14 out of 15 days, taking 2 days off each month. At the time, I was blown away. I felt that 5 days per week would be more than enough, but my mindset has slowly shifted. The more I run, the more I truly enjoy running. I also feel that the consistency helps me in many ways, other than just my fitness. I'm still not running every day, but I've been hitting 6 of 7 days a week pretty regularly, with the "day off" usually involving some other type of activity such as skiing. I'm finding that my body and mind can handle a lot more than I typically throw at it and I'm enjoying the journey of pushing myself further and harder.

Tuesday January 25th: 7.0 Miles in 58:40 - Treadmill (PM)
A little interval session tonight. I've been wanting to hit the track, but I haven't found a track nearby that has lights so I opted for a session on the mill. I warmed up slowly for 2 miles, then did 0.25 mil @ 6 min/mil with 1% grade followed by 0.25 mil @ 10 min/mil rest. I completed 8 rotations and then ended with a mile @ 8 min/mile cool down. I felt pretty strong during each interval, easily getting them in. I wish that the treadmill would go just a little faster, but I may just begin increasing the grade percentage. My plan is to complete another interval session next week with more of a pyramid, using each rotation to increase distance. I feel confident I can run steadily at a 6 min/mil pace, I just have to put in the work to get there. Right now, time is on my side.

Wednesday January 26th: 8.66 Total Miles
4.61 Miles in 48:37 @ 445 vert ft - Picture Rock with Christine (Lunch)
Christine met me for a lunchtime run at Picture Rock in Lyons. Today was a gorgeous day to be out and I was thankful Christine suggested it. I recently took another position with my company, which has brought on additional responsibility. Until we hire someone to take my previous position, I'm somewhat pulling double duty, so sneaking out for a quick 4 at lunch isn't as easy as it once was. Thankfully we're interviewing a candidate next week that seems promising. Hopefully my new position will have a positive overall affect on my life and help me to find a better balance.

4.05 Miles in 33:45 @ 233 vert ft - Neighborhood Loop (PM)
After I getting home, I decided to head out for a nice and easy shake out, considering today a bit of a recovery day from my interval session last night. I felt great the entire run. It's amazing how your body plays tricks on you. Granted I was maintaining a fairly slow pace, but my running seemed to be almost perfect. There was no pain, tension or discomfort in my ankles, my foot strike was as neutral as it gets, and I felt that each stride was effortless. I look forward to more runs like this in the future.

Thursday January 27th: 8.32 Total Miles
4.10 Miles in 33:44 @ 730 vert ft - Hall Ranch (Lunch)
Today was one of those days when I tell myself I'll never leave Colorado. The old explorer read 53F as I pulled into the Hall Ranch Trailhead for a quick lunchtime run. As I sped down the trail with the sun shining down on me, I felt great. The only disappointment today was wearing a long sleeve shirt when I should have left it in the car! I couldn't believe it was the end of January. To make things even better, I had another PR on the climb to the first bench. I also enjoyed passing and fending off 3 mountain bikers on the technical descent. Even though I'm a mountain biker as well, that always feels good!

4.22 Miles in 36:41 @ 215 vert ft - Lake McIntosh (PM)
I was actually able to get out of work before sunset today, so I made a quick change of the clothes and headed off for a quick lap at the lake. The sunset over the mountains was absolutely breathtaking, lighting a fire in the sky behind Long's Peak. It was a peaceful and easy run, one that I took full advantage of to delve into my innermost thoughts. I find that these runs allow me to almost be in a meditative state, one that's very beneficial to me.

Friday January 28th: Off
I was up late last night getting all my gear together for ski trip and work was busy busy.

Saturday: Off
Skiing Silverton Mountain

Sunday: Off
Skiing Crested Butte

This wasn't a big week for me as far as running is concerned, but there were a lot of other things that took its place.

First of all, I accepted a new position at work and Monday was my first day. This makes my 6th position with my company in a total of 8.5 years. I wouldn't say that I'm an expert in any of the areas in which I've worked, but I spent enough time to get a good grasp of what I was doing and what was going on around me. My hope is that each of those experiences have prepared me to take on the position I currently have.

Secondly, I took my third trip to ski Silverton Mountain. This was probably one of the most anxious of the three, as I haven't skied that much over the past couple of years. Couple that with the fact that the time I've spent on two planks has been of the telemark variety and it breeds anxiety. Regardless, I quickly remembered how to turn those fat alpine boards and enjoyed my time thoroughly. More on this to come.

So, as I look back on January in regard to running, here are the numbers:

186.27 Miles
35 Total Runs
25 hrs 48 min 17 sec
9272 vertical feet of climbing
968 Push-ups
917 Sit-ups

Weekly Summary - 1/16

Monday: 9.0 Miles Total
Sit-ups/push-ups (AM)

4.5 Miles - Ludington Neighborhood Loop with Christine (AM)
One last spin around town before heading out this evening.

4.5 Miles - Allendale Michigan (PM)
Sit-ups/push-ups (PM)

Tuesday: 3.5 Miles - Allendale Michigan (AM)
Sit-ups/push-ups (AM)

A quick and easy jaunt with Christine and her Dad before spending way too long at the Grand Rapids Airport waiting for our flight. I'll consider this a semi-rest day and get back in the swing of things tomorrow.

Wednesday: 4.11 Miles @ 30:24 min @ 261 vert ft - McIntosh Lake (PM)
Sit-ups/push-ups (AM)
A quick spin around the lake. I left just after dark and was fumbling around a bit with my footing in the packed snow. At about the 3 mile mark, I had to turn it down a notch, as I could feel that pesky right ankle a bit.

Thursday: Off
Sit-ups/push-ups (AM)
Was a crazy day at work to say the least. Then headed into Boulder to meet friends at Boulder Beer. It was tough not getting a run in today, but great to catch up with old friends.

Friday: 4.04 Miles @ 29:32 min @ 206 vert ft - Neighborhood Loop (PM)
I'm really enjoying having a GPS watch (Garmin Forerunner 305), although it's going to make it difficult for slow and easy recovery runs.

Saturday: 14 Miles Total
9.62 Miles @ 1 hr 34 min @ 1742 vert ft - Hall Ranch (AM)
It was really nice to get out, get some vertical in and enjoy the trails. The mix of snow and ice on parts of trail, especially on the Nelson Loop, made for difficult footwork and a slow pace. There were times that I was working hard to maintain anything faster than a snails pace. When I arrived at the back of the loop, I was more than 5 minutes slower than typical. There were a couple sections of trail on the descent with soft deep snow that made for too much fun. I saw a couple folks out, but for the most part, I had the trail to myself.

4.49 Miles @ 47:47 min @ 396 vert ft - Picture Rock with Christine (Lunch)
It was slow going with a lot of snow and ice on the trail. Definitely should have opted for the Microspikes, but naively decided against it.

Sunday: 8.88 Miles Total
4.10 Miles @ 32:32 min @ 292 vert ft - McIntosh Lake (AM)
Feeling a little stiff and sluggish on this brisk Sunday morning shake-out. I'm not sure if it was because of the effort yesterday or the fact that I had a business dinner, where I didn't pay particular attention to my caloric intake!

4.78 Miles @ 54.43 min @ 482 vert ft - Picture Rock with Christine (Lunch)
A mix of ice, snow, and mud would accurately describe this run. There were faint signs of sun during our run, but it didn't materialize until after we stopped. It was good to be out nonetheless.

Strength Training (PM)
Sit ups - push ups - planks - squats - lunges

2011 Year Totals
104.44 Miles
14 hr 32 min
3997 vertical feet of elevation

Nearing the end of the Nelson Loop at Hall Ranch (CCW)

Noticed these tracks on my run. It's not the best photo, but the lower left print is a mountain lion and the upper right is a mule deer. Just a little reminder that I'm in someone else's territory!

I can hardly take a run at Hall without stopping to admire Mt. Meeker and Long's Peak

Lastly, here is some music that I've been enjoying lately. I personally think the video is great!

Weekly Summary - 12/26

Monday: 6.0 Miles - The mill

I had planned on taking the day off, as I felt good about the prior weeks effort and felt that I should take a day. After a little reflection, I decided against it. After all, if your body isn't necessarily saying "stop," then what's the point? I did feel that I should take it easy, so I opted for a slow run on the treadmill. I took a book that Christine and I are currently reading together and keep my pace slow enough to read. I found the time flew by as I read and pondered. I thought the multitasking approach was a good compromise.

Tuesday: 8.2 Miles - The mill

I was hoping to get a lunch trail run in today, but Christine had a flat on her bike....husband to the rescue. That said, I was lacking in motivation today. So, after getting home a little later than anticipated from work, I decided to mill it again today. I didn't feel too terribly bad, getting 8 in right at an hour including a slow warm up. I did start having some calf tightness during last couple miles so I backed off, which is frustrating. I've only had a solid week of running without discomfort in my right ankle and now this. I'm finding that running is a sport where it's critical that you listen closely to your body. If you feel the slightest ache or tightness, it's better to slow down, stop, stretch, take a day off, etc or risk a serious injury. Hopefully I'll be disciplined enough to follow my own rules!

Wednesday: 6.0 Miles - Rabbit Mountain

After I saw that most everyone had left work early for the upcoming Christmas break, I wasn't planning on being the overachiever! I left while there was still daylight and did a couple loops at nearby Rabbit Mountain Open Space. The sun was trying to pop out from behind the clouds and I enjoyed picking up the pace on the semi-flat (around 400 vert ft) yet technical terrain. My thoughts migrated toward mileage, and just how many miles one needs to get in daily, weekly, etc!?!? I've been enjoying reading a lot of people's blog lately. They give me encouragement, inspiration, and motivation to move forward with my running. I've also noticed how different each runners weekly routine looks. Some are just running up a mountain everyday. Some have weeks that blend the trail, road, and track. Some seem to have little to no set pattern, just running however it feels good or fits into their schedule. Other than routine (i.e. just running trails or being more regimented in various running exercises), many of the runners I've been following (i.e. of the ultra-marathon breed) report a huge variance in weekly mileage totals. Some are getting in 60-100, while others are hitting 150 plus. My question is, is there a such thing as good miles and bad miles? Ok, maybe I answered that before I asked! But seriously, can one person get in, say 50 miles, while another is doing 100, but the former make much more of his 50 and be in better (i.e. faster and stronger) shape? I guess where I'm going is looking inward. Recently, I've been working to get my weekly mileage totals up. Ensuring I'm running at least 8 miles a day, as well as getting a long run in on the weekends. Should I focus less on the quantity and more on the quality? If so, how is that done? Ah, questions questions!

Thursday: 10.5 Miles - Picture Rock

Christine and I headed to Picture Rock for a Christmas Eve run. We drove separately so I could get a few extra miles in. We did the first 5.25 together. The first part of the run was a little choppy, having to constantly stop to allow mountain bikers to pass. After I said goodbye to Christine, I headed out to retrace our steps. I held a fairly solid pace for the out portion. Just as I hit my desired turn around spot, a mountain biker passed by me heading back toward the Picture Rock trailhead. I thought this would be a great opportunity to get some turnover in the legs, so I tried by best to stay with him. I stayed about 30 yards behind him for about a half mile, then he stopped to wait on another rider. I quickly passed and gave it all I had to stay in front, knowing these 2 guys would be gaining fast. Even though the descent was at a slight decline, I was able to hold them off due to the abundance of switchbacks. I figure I held a solid 6 min/mile pace for about a mile before they caught and subsequently passed me. I was able to keep them within 40 yards for another half mile before the trail smoothed and straightened out, allowing them to really kick it in gear. It was a great exercise to test my speed out on a semi-technical trail going downhill. Plus, it was super fun to give it all I had against a couple cyclists.

Friday: Off
A little ski cross-training

Saturday: 6.0 Miles - Rabbit Mountain
After enjoying our Christmas morning, filled with gifts and great food, Christine and I went to nearby Rabbit Mountain Open Space for a run. Christine and I had set a pretty low budget for our presents to each other. I pretty much stuck to the plan, trying to be as creative as possible with my gift purchases. Christine, on the other hand, broke the rules. She, along with one of her best friends, got me (and her friends husband) lift tickets to Silverton Mountain, which is an all guided back-country ski operation based in Southwestern Colorado. Knowing that Christine had gotten me a great gift, plus talking to others about their respective gifts (iPad, Wii, etc), I started feeling a little sucked in to, shall I say, consumerism. After running the first mile in pretty much silence, Christine asked me what I was thinking. I, speaking as honestly as I could, told her I had this strange desire to buy something. It was almost as if I felt entitled to purchase something....anything....big. I rarely, if ever, feel like this. There was definitely a weird battle playing out in my thoughts and they were taking me to a place I'd rather not visit.

After a few more miles of running and talking, I realized, with thankfulness, that I was in the midst of what I really enjoy and desire. I was with my wife, outside, on a beautiful, sunny day, in the mountains.....and it was all pretty much free and created for my enjoyment. Trail running had become another activity to help reorient my life to what's important. For me, it's easy to lose sight of the things that are (what I consider) good and right. I need things (including people) to help me reorient and gain perspective. Today, I was thankful for the gift of trail running.

Sunday: 6.7 Miles Total
4.2 Miles - McIntosh Lake with Christine (AM)

Got up for an early morning run around the lake with Christine. We were both feeling pretty tight in our joints. It was nice to be out early, watching the sun rise higher and feeling the warmth it brings.

This is actually the second day of Christmas. The 12 Days of Christmas actually begin on Christmas Day, rather than Christmas Day being the 12th day like many folks think. The 12 Days of Christmas actually culminate on the Day of Epiphany, which is when the Magi (sometimes referred to as Wise Men or Kings) came to visit Jesus after his birth. There's a lot of interesting stuff here, I just don't take enough time to study and learn it.

Hot Yoga - 1 Hr + 2.5 Miles - Prospect Loop (PM)


Overall, this would be considered a mediocre week of running. I had a few runs that would/could be filed into the good+ category. Most of the runs were just getting the miles in. I also didn't get a long run in, which I've managed over the past few weeks. I do plan on getting at least one substantial run in this coming week before heading to the mountains for a long holiday weekend in Grand Lake.


Here are a few pictures from one of my evening runs at Rabbit Mountain:

Weekly Summary - 12/19

Monday: 11.6 Miles Total
4.2 Miles - McIntosh Lake with Christine (AM)Enjoyed waking up and getting a morning jog with Christine. Neither of us were feeling very spry, but being together made the run the nice.
7.4 Miles - Hall Ranch (PM)
With the amazing weather today (60F and sunny!), I couldn't help but get a few more miles in. I headed over to Hall for a little vertical fun. I'm hoping that I could feel Saturday's effort....otherwise, my strength is going the wrong direction. Besides a little soreness in the legs, I was pleased with the effort and was thankful for a day off to enjoy being outside during daylight hours.

Tuesday: 7.1 Miles - Neighborhood Figure 8 (PM)
I didn't feel half bad tonight. Since Christine had to work late tonight, I thought I'd just enjoy a nice and easy (i.e. slow) loop around the neighborhood. After a short warm up (speaking of warm it was super nice out tonight....maybe still 50F) I easily picked up the pace and held it for the majority of the run. There were a few times when I had to make myself slow down, as my legs were getting a little tight and I didn't want to risk an injury. I've read plenty recently of folks getting injured on random training runs, so I backed off, pretty much trotting the last half mile. I feel like I'm starting the week out well, in terms of both mileage and the way I'm feeling physically.

Wednesday: Off

Thursday: 6.1 Miles - The Mill

Friday: 8.1 Miles Total

5.0 Miles - Picture Rock with Christine (AM)

I haven't been sleeping well for the last 3 days so it was a challenge just to get a few miles in. My blood sugar also seemed to be screwed up, so I was struggling to say the least. I guess I have to look at days like these as giving me more mental toughness!?

3.1 Miles - The Mill Just a little shake out before heading to Boulder for the evening.

Saturday: 16.5 Miles - Picture Rock (Lunch)

Slept in today.....finally was able to get a good nights sleep, although I felt lethargic from my schedule change. We lounged around during the morning and decided to head out on a run. We drove separate cars, since I was planning to get a few extra miles in. Christine and I did the first 6 together, doing an out and back. It actually worked perfectly, as my legs were feeling tight and it gave me ample time to loosen up. I also enjoyed getting to run with Christine, talking about our previous week, the Holiday's (including our upcoming trip to Michigan) and the coming year. I'm really thankful to get to share time on the trail with my wife. It's a great time to connect while enjoying the outdoors.

After a quick pit-stop and a hug good-bye to Christine, I headed back up the trail. I was a little unsure of how much I was going to do, knowing that my left quad had been tight all morning. I did want to ensure I got in as many miles as last Saturday.

Just before Christine and I hit our turn-around point at the 3 mile marker, we passed a runner going the opposite direction. When we arrived back at the trail head, this same guy was heading back up the trail. I wasn't sure if he was doing laps or had parked at the Heil Valley Trailhead, but the thought of catching him gave me something to work for. About a mile and a half into the ascent, I saw that he was about 5 minutes ahead of me. With that, the thought of catching him left and I just settled into a manageable pace. Another mile up the trail, I caught a glimpse of this guy again, seeing that I gained a couple minutes. The chase resumed, and I picked up the pace a bit in hopes of catching him before my turn-around point. I ended up catching him and ran behind him about a mile. At the junction of Picture Rock with the Wild Turkey loop, we exchanged a few words before he went on his way. Turns out, he was on the homestretch of a long run. He mentioned he had been at Hall Ranch that day as well, venturing to Button Rock reservoir. I'm guessing he knocked out a solid 35+ miles. I must say, I didn't feel quite as good about my meager 16.5 miles on the day, knowing this guy had been running for hours. Regardless, it was encouraging to run into someone on such a long run, on my backyard trails.

Sunday: 4 Miles - Rabbit Mtn with Christine

Just got out for a little jog today to stretch the legs. I could definitely feel the tension in my legs from the prior days effort, but nothing that felt bad. Tomorrow will be the true test, as it seems I feel the most soreness two days after a hard effort. The weather was amazing today, running in shorts. When I get out on days like this I'm always thankful, but I'm really hoping winter will come soon. I miss the snow!

Overall, I think this was one of my strongest weeks of running yet. Breaking the 50 mpw mark feels good by itself. I was also glad that I got in a decent long run. Besides feeling a little fatigued during the last 2 miles, I felt pretty solid. I only took one bottle and zero gels, so I was pretty gased at the end. Anything longer and I need to ensure I bring fuel along.

On the other hand, I didn't get in any speed work at the track or on the mill this week, which I think needs to be somewhere in the mix. With my current fitness level, I feel that I could venture off and run 15 pretty much anytime, but that 15 probably wouldn't be the fastest. My hope is that my cardiovascular system will improve with the long runs, which should inevitably aid my speed. Only time will tell and I feel that I'm in a good place going into 2011!

Coldplay - Lovers in Japan (Acoustic)

Weekly Summary - 12/12

Monday: Off
Another long day at work.

Tuesday: 8.4 Miles Total
4.2 Miles - Rabbit Mountain with Christine (Lunch)
What a beautiful day to be out.....too bad I had to go back to work.

4.2 Miles - Treadmill (PM)
Short warm up at 7:30 min/mile pace. Then 0.75 at 6 min/mile with 0.25 rest, then 0.5 at 6 with 0.25 off, and ended with a few more sessions of 0.25 at 6 with 0.25 off. I'm feeling pretty good at that 6 min/mile pace, easily getting the turnover. I need to hit the track soon to get the speed work at faster speeds.

Wednesday: 4.1 Miles - Treadmill (AM)

Another 5AM sluggish workout is in the books. I'm hoping that my body adjusts to being up early at some point, but that hasn't happened yet. The desire to hit the snooze button is there, but once I'm awake, I never feel tired. Ah, the necessity of discipline!

Thursday: Strength training (PM)

4.2 Miles - Treadmill (PM)

These 14 hour work days are playing havoc with my running routine, to say the least. My second large work project is winding down, so I'm hoping (and dare I say planning) to increase the weekly mileage totals in the coming weeks. Christine gave me the green light for some Saturday 'me' time. The only debate is whether to ski or get some major running vertical in. It's been too long since I've made a trip up Green and I'm thinking of throwing that into the mix for Saturday AM. Decisions decision!

Friday: 6.1 Miles - Treadmill (PM)

Saturday: 14ish Miles - Mesa Trail + Misc Detours (AM)

Christine was meeting her friend Jamee in Boulder for a trail run and was planning to do coffee/lunch afterward. I decided to go with her to Boulder and do my own run, starting at the South Mesa Trailhead. The plan was simply to log some miles. From the beginning, I was feeling sluggish and slow, and I knew this wasn't going to be an amazing run. I had various thoughts after I set out, such as crusing up Bear Peak or after I made it to Chautauqua, head up Green, but the legs just weren't cooperating. Besides not feeling speedy, I felt like I easily got the miles in, which is encouraging. Hopefully the speed on the long runs will come in the future.

I enjoyed running around in the Boulder area, something I don't do very often. It's pretty hard to justify driving to Boulder, when I have amazing trails in Lyons. Christine and I both commented post run on the number of trail runners on the Boulder trails today. Typically running the surrounding Lyons trails, we rarely encounter other runners. On a cold and gray day, it's possible to enjoy a day of running and have the trails all to yourself. Today, it reminded me of the fact that I spend most of my time running alone, with the exception of running with Christine. I find that I need the time to myself as I spend almost of all my day managing (and hopefully somewhat leading) people. Although, it was good to see folks out, getting to share both the trail and a passing hello.

Today also got me thinking of running goals. After spending a little time in Boulder, looking up at South Boulder, Bear and Green Mountain, I'm reminded of the Skyline Traverse. That's definitely going on the goal/to-do list. I'm not sure I'm quite ready for it now but I feel certain I'll be prepared by early 2011. Other than a few local trail runs, I still want to get my 5k and 10k's dialed by early Spring. I'm also toying with the idea of signing up for the Fort Collins Marathon in early May. I feel that, given my current level of fitness, I could be ready for a semi-solid performance in the next 5 months. As you can see (or read) things are still quite up in the air, but I feel that running has quickly become my go-to outdoor activity (which truly came to light this weekend, choosing a trail run over back-country skiing) and I think having goals for 2011 will only make it even more enjoyable.

Sunday: 5 Miles - Picture Rock with Christine (PM)


I feel that I'm finally moving forward in my running, gaining speed and endurance. I'm also beginning to incorporate the long run into my weekly routine, which I know are necessary for my 2011 goals. I'm expecting the coming weeks to calm down in terms of my work load, so I'm hoping to get a few more miles in as well as spend some much needed time with my wife, who tends to get the short end of the stick when my work hours increase.

Here are a few pictures from my Mesa Trail outing on Saturday:









Here's a gem of a song I found while doing a little blog surfing this week. It's been in my head the last few days. Little Comets - Joanne

Weekly Summary - 12/5

Monday: 4.0 Miles - Hall Ranch with Christine (PM)
I took the day off to spend time with Christine on her birthday. We headed to Hall Ranch in the afternoon for a little run. I was feeling really sluggish, the legs just not wanting to turn over. It was good to get a little vertical in and be back on my favorite trail. And, Christine got an added birthday present with a personal best to the first bench!

Tuesday: 7.0 Miles - Treadmill (PM)

Just a little shake out after a long day back to work. Not really feeling great and definitely not excited to be on the mill, but I just didn't have the motivation to put on more than shorts and a T-shirt.....that's sad!


Wednesday: 4.0 Miles - Treadmill (AM)

Man 4:50 AM came early this morning. Trying to get back in the routine of a few early morning shake-outs. I think my schedule is off drastically due to the long weekend. Although rolling out of bed wasn't easy, it was good to loosen up and get some good reading in this morning.

4.0 Miles - Neighborhood Loop (PM)
It's amazing how much better I feel in the evening/night versus in the mornings. Every morning that I wake up for an early run, I'm sluggish, feel slow (generally am slow) and really just grind out a few miles. But in the evenings, as was the case tonight, I felt great pretty much from the beginning of the run. I was only a short distance in the run and I had to mentally tell myself this was just a little shake-out. Then I made the mistake of picking up the pace too much at the end of the run and tweaked my right calf a touch. It stiffened up pretty quickly, but I have hopes I'll be good as new tomorrow. No AM run tomorrow as I'm meeting friends for coffee at 5:30, so I'll have the day for a little healing. Overall, the run was 100% better than this AM (minus the tweak).

Thursday: Off
After working 14 hours and hoping to just sit down and have a conversation with my wife, I opted for the day off.

Friday: Off
Another 13 hour work day.....seriously!

Saturday: 9 Miles total

4.0 Miles - Picture Rock with Christine
I had to work today.....on a Saturday.....but I had a surprisingly good attitude about it, despite not being able to get a long run in, which I had been mentally planning since Thanksgiving day's 14.5 miles. I was able to sneak away around lunch for 4 miles with Christine, although my stomach was giving me issues which made it less than stellar.

5.0 Miles - Rabbit Mtn
I left work just after 3 and was able to get a few more miles before Christine and I went to get a Christmas tree and get out of the house for a while. After picking out a nice little tree to go in our nice little apartment, we headed to the Pumphouse Brewery for good food and better conversation.

I was able to PR on the 4 mile loop. Things like this continue to confirm that my fitness and speed are improving. A 1 mile shake out to end the session.

Sunday: 13.9 Miles Total
7.4 Miles - Hall Ranch with Christine (Antelope side)
Enjoyed getting out with Christine, spending a little extra time on the trail.
6.5 Miles - McIntosh + Neighborhood
Went straight from the trail to pounding the pavement. I'm trying to get a few extra miles in on the weekends to hopefully transition to a true "long" run in the near future.

I've been thinking a lot about what my running goals are for the coming year. I feel that I've been more consistent with my running that ever before. I would still like to dial in my 5k and 10k in the coming months. I found a few 5k's in early January that I may sign up for. But my true motivations are of the longer distance variety. I'm really just searching to find both my capabilities and my limitations. More on this soon.

Weekly Summary - 11/28

Monday: 8.1 Miles - Neighborhood Figure 8 (PM)
Tonight was one of those nights when things just come together and feel good. After a handful of easy days, I had just planned to get in a few more miles than normal. After a brief warm up, it was almost as if my body just naturally eased into a quick pace and everything was on. I sped through the neighborhood lite by the near full moon and let my thoughts drift here and there. From all aspects, it was the kind of run that I enjoy. I wasn't necessarily focused on a certain pace just enjoying the cool night air with my body feeling good.

Tuesday: 4.0 Miles - Picture Rock with Christine (Lunch)

4.0 Miles - Treadmill
Warm-up then 1/4 mile on by 1/4 mile off
Chased the treadmill work with a little strength training.

Wednesday: Off

Thursday: 14.5ish Miles Total
For the last 2 years, Christine has offered a couple Thanksgiving morning pilates classes, which have filled up quickly. I was toying with the idea of running the Turkey Trot 5K in Loveland this morning. After waking up, Christine encouraged me to do something I don't normally get to do. That said, I've had ample time to pound the pavement lately, with my work schedule and the shorter days. So I decided to head to the trails and enjoy the solitude of trail running this chilly yet sunny Thanksgiving morning. When I got out of my car at the Picture Rock trailhead, my car said 11F. What another great run. I was super consistent on the ascent, my splits being within a few seconds of each other. I loved having the trail to myself, other than deer grazing throughout the climb.

At the top, I took in the views, ate a Cliff Shot Blok, and thought of how thankful I am to have both the desire and ability to run. It's something I often take for granted, yet it's something so many people may never experience. On top of just getting to run, I'm thankful for the place in which I live. The beauty of the Rocky Mountains is absolutely breathtaking and I get to run, ride, ski and do so many countless other things in the midst of them continually. What a blessing.

After my semi-emotional hilltop experience, I sped back down from whence I'd come. Feeling good about my ascent and wanting to knock-out a decent overall time, I pushed the pace significantly. I consistently clocked sub 7 min/miles on the technical terrain, finishing the run with a new PR. The trail map shows the out and back to be 5.5 miles, but I'm thinking that's a bit long, so I'm guessing the run was around 10.5 miles today.

After a little time hanging out with Christine in the hot tub, we got out for a jog around McIntosh Lake to add on another 4 Miles. What a good day of running. Happy Thanksgiving!

Friday: Tele ski cross training

Saturday: 4.0 Miles - Rabbit Mountain with Christine
Feeling a little unmotivated today, although the weather was amazing. Plan to get back in the routine on Sunday.

Sunday: 4.2 Miles - McIntosh Lake with Christine (PM)
We missed the nice weather window today. As we were running, you could see the clouds moving in and almost feel the temperature dropping.

4.0 Miles - Treadmill (PM)
Half mile warm up, then 0.25 Miles at race pace by 0.25 rest. Did a few sets, then moved to 0.5 miles at race pace with 0.5 miles rest. The treadmill has a maximum speed of 6 min/miles, so that's what I considered race pace, although I think I should increase the speed some when doing speed work. I find that by raising the inclination a little, it evens everything out.

Looking west toward Longs Peak and the Indian Peaks Wilderness. As seen from Rabbit Mountain

Looking South from the junction of Picture Rock with the Wild Turkey loop of Heil Valley. You can see the top of Green Mountain and Bear Peak in the center of the photo.

Looking Northwest toward the town of Lyons, while ascending Picture Rock.

Christine and I have been talking a lot about cynicism as of late. I catch myself being cynical about so many things in my life. I really liked the following quote by Yoani Sanchez. Maybe you can allow it to percolate through your grey matter just as it has been percolating through mine for the last few days.

"Unlike our parents, we never believed in anything. Our defining characteristic is cynicism. But that's a double-edged sword. It protects you from crushing disappointment, but it paralyzes you from doing anything."

Weekly Summary - 10/31

Monday: Off

Tuesday: 7 Miles - Hall Ranch

An extremely windy day, but beautiful nonetheless. I wouldn't choose to work at 1 AM everyday in order to get a decent midday run in, but I'll take 'em when I can get 'em.

Wednesday: 5 Miles - McIntosh Lake

I'm really working to get the "run" dialed in. I'm still having continual right ankle issues and it doesn't make sense. I've taken days off, rested, ran slow, ran fast, etc and nothing seems to help. Today, I noticed that my right foot supenates much more than my left. I can actually see much more of my right calve compared to my left, which leads me to believe the pain is coming from a joint issue. The pain, or should I say discomfort, isn't at all unbareable, but I don't want to "run through" a problem and make it much worse over time. I'm thinking of trying orthotics, which Christine completely believes in. I'm not sure exactly what I should do, but I'd like to get back to those runs when everything clicks and feels good.

Thursday: 7 Miles - Hall Ranch

Friday: Off

Saturday: 3.7 Miles - McIntosh Lake (AM) with Christine
Left really sluggish and stiff on this run. Not sure if it's because of the day off yesterday or what, but my body felt really bad. What a beautiful day though. Christine and I have been enjoying being near the lake, which makes for nice morning runs.

7 Miles - Hall Ranch (Lunch)
Decided to head to Hall for a trail run, attempting to rid myself of this strange tension in my joints. I didn't feel the best of the initial 1 mile climb, but I started to feel a little pep as I moved on up the gentle uphill toward the Nelson Loop. I paused to snap a few pictures along the way, as these warm fall days are soon to be over. It's hard to believe I was running comfortably shirtless on October 30th. Ended the run feeling much better and looking forward to a trail run with Christine tomorrow.

Sunday: 6.5 Miles - Picture Rock (Lunch) with Christine
Neither Christine nor I was feeling very well at the start of the run. We settled into a nice, albeit slow, pace and enjoyed the rolling terrain. We were discussing desires. She asked, "what are the desires of your heart?"......and I went blank. I'm not sure if most people would have a million pictures flash through their brains, but my gray matter had zero spark. Regardless, it spurred on good conversation and we had another enjoyable run. I'm thankful for each of these jaunts with my lovely wife.

Here are a few pictures from my jaunts at Hall and our Sunday outing at Picture Rock.










































Here is the song that has been playing in my head on a lot of my latest runs.....enjoy!

YOUNG FOLKS

Weekly Summary - 10/10

Monday: As I said in my last post, my plan for ankle recovery started today. So, no running. It worked out well, as I had a long day at work and Christine had a nice pasta dinner waiting when I got home. Did a basement work-out and was amazed at how weak my upper body has become. I definitely need to do more strength training each week.

Tuesday: Hall Ranch - Singlespeed Mountain Bike (PM)
My second day into ankle recovery and I feel like it's improving. Trying not to push it and ensure recovery, I brought my SS to work and headed to Hall afterward. I didn't leave work as early as I'd hoped, but I got a good fast ride in regardless. Fall is definitely upon us. Due to my late start, I was descending just before dark. The good part is that the trails were virtually empty, with the exception of one guy. I passed him after the loop and said thanks as I sped by. I noticed his reply sounded strained and thought something might be wrong. I ended up giving him a ride home, as he had a bad fall and wrecked his wrist.

It was good to be back on the mountain bike, having only ridden a handful of times this summer. It also provided additional evidence that I need to keep my upper body strengthened, as my arms were getting worked being out of the saddle so much. Although I haven't been riding, I feel that my fitness is still fair, as my loop time was solid. I hope to give the ankle a test tomorrow.

Wednesday: Hall Ranch - Mountain Bike (Lunch)
Feeling good on the bike again today. I was actually faster than the yesterday, even though I could feel the soreness in my legs and core. The weather for riding and running can't be beat right now. I hope this sticks around for a while.

Run - 3 Miles - Neighborhood Loop (PM)
The ankle definitely hasn't recovered. I hesitate to even say it's improved from the weekend. I started out really slow, trying to ease into the run. My ankle was pretty stiff throughout the duration, but felt best when I did a few short sprints at race pace. I'm planning on a longer trail run tomorrow afternoon, so I'll gauge it then.

Thursday: 5 Miles - Work Pond Loop (PM)
Long day at work. I'm not sure why I've been so busy lately, other than the fact that I've been traveling for work every other week, which means my projects here in CO fall by the wayside. Right ankle is still hurting, but improvement is there. Felt slow and sluggish.

Friday: 5.3 Miles - Union Res (PM)
After the first mile or so, I started feeling good and noticed my time was solid for the first half of the run. Once I hit the turn around, I glanced at the watch and wanted to ensure my second half was faster than the first. With about a mile and a half remaining, pain suddenly overtook me, originating in my left knee. I'm still not sure what happened, but I'm icing both my right ankle and left knee. Hopefully it was some small tweak and I'll be good to go tomorrow morning.

Saturday: 6 Miles - Picture Rock (Lunch)
I was up early for a couple hours of work, which doesn't make for the best start to a Saturday morning. After I got home, Christine and I did some real estate homework, before heading to Lyons to see a house. We were planning to head to Boulder afterward, but we decided to stay in Lyons for a run on the Picture Rock trail, which we haven't been on in quite a while. The weather couldn't be better for running. We headed out at a mellow pace, discussing our housing options. We turned around at the 3 mile mark, which is just about the time my stomach kicked into overdrive.....or maybe I should call it reverse! Whatever the polite way to say it, my last 2 miles were pretty horrible. Christine sped ahead of me and I just focused on making it back to the trailhead. Later, Christine said it was a day of first. The first time she's ran faster than me and the first time Alabama has lost while Michigan State won. However you look at it, I was not in fine form. Between stomach problems, an stiff right ankle and aching left knee, I just hope tomorrow is better.

Sunday: 5 Miles - Mesa Trail (Lunch)
After church, Christine and I headed out for a run. We were planning a run of Estes Cone, but as we were heading west, a sizable storm cloud seemed to be planted on top. We decided to detour and head to Boulder. We ended up at the Mesa Trail, in the rain. Soon after we hit the singletrack, the rain had stopped. We chatted away as we enjoyed the nice cool weather, opting to shed our running shells quickly. It was a nice trail run, one that hopefully is helping my ankle issues to dissolve.

In other news, we're selling our house. I've lived in East Longmont, near Union Reservoir for just over 5 years. Christine has been here since we were married 3 years ago and it's been a great home for us. But after considerable thought and discussion, we decided to pull the trigger and put our house on the market. We weren't in any hurry to sell, or buy for that matter, so we did some uber-cleaning and started playing the waiting game. It took some effort, but we really didn't shop for other homes, on-line or elsewhere, as we had no idea when our house would sell. As our 6 month contract was drawing near, we began discussing possibly finishing our basement, or even dreaming of having a second home in the mountains (especially after I read this http://brandon.fuller.name/archives/2010/09/20/23.44.32/ on a runner's blog). Then, out of the blue, when we had almost resigned to the fact that we'd stay here a while longer, we got the call with a very good offer. The next thing you know, we're rushing around, signing contracts, looking for houses, checking for month-to-month rentals, and trying to wrap our head around actually moving.

So that brings us to today. We spent the afternoon checking a house from top to bottom (our 3rd time there), reviewing market analysis, and boxing our belongings. Decisions....decisions!