Intemann Trail - Section 16 - Red Rock Canyon

11.50 miles 1:38:13 8:32 average per mile
2500 ft vertical gain
9:00 am) sunny warm 70's
Good run but a hard run with lots of hills.  Mile 3 was a killer I
ended up walking most of it for a 15:00 mile! I will need to do
lots of this kind of training for San Fran 50 miler.
Monday I'm running a marathon ADT Discovery trail marathon.
Not sure what kind of time I will run. Going to run it by feel.
My fitness is not near where I would like it heading into a
marathon but I will do this and hope for the best and at least
get a good long run in.

Midland Trail

10 miles 1:10:22 7:02 average per mile
9:00 am) mid 70's sunny warm
Tired legs today. Maybe a little bit dehydrated before starting out.
Not a fun run at all. I look forward to doing more trail runs in the
coming weeks as I start my build up for North Face 50 mile
championship in San Fransisco, Ca. Plan is to get serious about
my training again. I now live in the perfect place for that.
I moved to Manitou Springs this past week. Half mile from
my house to hitting the trail. I have 2 marathons before the
North Face race but my A race will be the 50 miler.

b/a12/135

Intemann Trail

8/25/12
5.13 miles 6:36 average per mile
Apartment to house via Midland trail.

B/a12/125

8/28/12
5.75 miles 8:58 average per mile
Intemann trails and some Red Rock canyon.
Ran on some new trail today. Fun day on the trails.

Have not run much lately as moving is taking up my
free time.

Pikes Peak Greenway

8/23/12
17 miles 2:01:27 7:09 average per mile
9:25 am) nice temps got a bit warm at the end.
Did this while B rode her bike beside me. Was fun to have company
along on this run. Wanted to get 20 in but fitness is not there.
Marathon might be interesting on Labor day. Will be my longest
run in ages. Taking today off Friday as I'm very tired not really
from this run but from lack of sleep. Need a new job!!! Nights
are killing me!

B/a12/119


8/20/12
4.75 miles 31:19 6:36 average per mile
Ran from our new place in Manitou Springs to the apartment.

Pikes Peak Ascent

3:00:50 13.3 miles
49th overall 13th age group
Not a great race but it was fun. First time doing the ascent instead
of the marathon. Glad I only did the ascent this year. Training has
been up and down this year. Look forward to getting back at it.
Was a pr but not by much and my previous best was in the
marathon portion of the ascent so not really comparable. Good
news was my girl friend B had a pr of 19 minutes!!! I enjoyed
seeing her finish and doing so well.
Watched the marathon today and really was wishing I was doing it.
Hard to watch races for me. It was great though as I saw many
friends and most had awesome races. Look forward to next year
already. Undecided if I will go back to the marathon distance or
stick to the ascent. Plenty of time for that.

Barr Trail Top of the W's

6.1 miles 52:43
top of the w's 31:43
Last hard workout before Saturdays race. I tried to push as hard
as I could. Still had to walk the steep hill just past Hydro St.
I went out pretty hard and was too winded to run it.
Last run tomorrow then taking Thursday and Friday off.
At this point I need rest more than anything. I'm pretty tired not
really from training just my crazy work schedule and getting
little sleep most days.

 Monday August 13, 2012
5.25 miles
20 minutes of intervals on Barr trail.
1 minute on then stop for 1 minute. 

Sunday- off

Saturday August 11, 2012
2 miles
Summit of Pikes Peak.
1 mile down 1 mile up. 15:08 mile up. Bascially just up there
for some time at altitude.

Barr Trail Barr Camp

14 miles total
7.5 miles to Barr Camp 1:22:45
9:30 am) sunny & warm
top of the w's 32:40
Went out a bit hard today and suffered some especially last mile
before Barr Camp. I will need to be more careful on race day.
Last long run before race I need some rest. Took the down
very slow today even walked a lot of it before getting on the
Incline and going down that. Have no clue what a reasonable
goal for race day is. I would be very happy with something
in the 2:45 range.

Pikes Peak Greenway

5 miles total
4 mile tempo run 25:00 6:15 average per mile
2- 2 mile loops
8:30 am) 70's sunny
Good run but hard to run fast as I have not done any speed work
as of late. 

 b/st5/118

Pikes Peak Summit

8 miles
10:15 am) 40's - 50's nice
45:18 3 miles up
13:54, 14:55, 16:25
16:08 1 mile up
Did 3 miles down then 3 miles up. Then went back down 1 mile and
back up. 

Pikes Peak Greenway

12 miles 1:23:10 6:56 average per mile
9:05 am) upper 70's sunny & warm
Plan was to run at least 15 miles. Was not feeling great so turned
around at mile 6. Glad I .listened to my body. Feeling tired after
running 8 straight days. Summit tomorrow.

b/a12/110

Barr Trail

6 miles
7:00 am) 60's sunny cool
33:26 top of the w's
Okay run. Legs still heavy from doing intervals yesterday. I ran pretty
hard today.

Barr Trail Intervals

5 miles total
Started at Hydro. Ran hard for 1 minute then walked for 1 minute.
Did this till I hit 30:00. When I got back down to Hydro I did a
few more hill repeats 1:00, 30 seconds and 15 seconds. These
were all out and hurt. Not many miles but a great workout.

Pikes Peak Greenway

6 miles 38:14 6:22 average per mile
8:50 am) sunny 70's
Wanted to work on some faster turnover today. Legs felt heavy
from yesterdays 15 mile run. Happy with the effort.

b/st5/112

Barr Trail Barr Camp

15 miles total
9:20 am) sunny warm
:35 top of the w's
:50 no name
1:07 7.8 sign
1:24:55 Barr Camp
Felt better than Tuesday. Still struggled pretty good till the top
of the w's. Felt better as the run went on. 

b/pg

High Drive Bear Creek Canyon

5 miles 54:17 10:50 average per mile
9:15 am)
Took it easy kind of plus this was a hilly run.