Tuesday, September 20, 2011

Fast Day + Easy Day

Off, but maybe with a bike ride or cruiser bike ride. TBD.

About 50 minutes and just under 7 miles. Two miles easy, then 3 x 1 mile hard with about 1/4 mile recovery job between each effort, then a short jog home. The first two efforts were slightly uphill, while the third mile was slightly downhill. My mile times were 6:05, 5:50, and 5:45. PE was about an 8 for the first half of each mile, then a 9 toward the end. Those times are pretty slow give my effort. Oh well. I've got no race in sight so there's plenty of time to improve. Next time I should do this at the track for more repeatable data.

Four day total: 5 + 15 + 9 + 7 = 36 miles. With an off day, another long run, and a short-ish run, that'll put me right around 60 miles for the week. That's a good volume this month before building to 65 then 70 miles/week over the next two months.

Sunday, September 18, 2011

Three Days

Dear Blogger, Please insert line breaks when I press the 'enter' key. Regards, Evan Friday Ran in the morning and only managed 40 minutes. It was an easy run because I couldn't get my legs feeling good. I included 6 or 8 short uphill sprints, and they did a surprisingly good job of stressing my legs. I hoped to run in the evening, too, but after taking Ozzy for a Frisbee session I didn't have time to squeeze a second run in before heading out for the evening. On a different note, if a Fred Sandback exhibit comes to your local modern art museum, I'd recommend passing. Saturday 15.5 miles in 1:50 or something like that. All I remember is 7:33/mile at 155 bpm (!). Don't know what was up with the extraordinarily high HR, but the run wasn't too tough. Followed that up with some furniture shopping, where I was successful in finding a pendant light. Sunday (today) An easy 9 miles. 7:45/mile at 140bpm. Tomorrow will be some actual fast running. Maybe 6 x 800 at 5:30 pace, unless that's too hard. ____________________________________________________________ Today's song is a tune from the new Girls album:

Tuesday, September 13, 2011


In chronological order from Saturday to today:

Stacey and I drove out to Frisco for a trail run. We selected our route from a hiking book, which described the trail as moderately uphill for the first 2 miles and then steep for the next 2 miles. Well, the first 2 miles were not easy. The gradient and the altitude combined, perhaps along with some residual fatigue in my body, to make for a hard run. I ran a bit over 30 minutes (pretty much all steep uphill) before turning the run into a hike with Stacey. Hiking must work slightly different muscles than running or biking because I am always sore after a hike. Even this 2.5 hour jaunt fatigued me enough to effect Sunday's run.

My legs were dead at the start of this run from Saturday's jog/hike. I ended up doing 15.5 miles in 1:50. The first 11 miles were at just under 7:00/mile pace with a HR starting at 150 and building to the lower 160s. At times I was cruising at 6:20 pace without much effort (okay, so that was slightly downhill aided, but not much). After 11 miles, my PE was starting to climb to hold my pace, and I didn't want to dig too deep. I opted to jog home the last couple of miles. Once home, I had to relax a good hour before being much use for anything.

Off. I was exhausted after work and yesterday's run. I listened to my body's signals and rested to absorb my weekend's efforts.

10.5 miles in 1:15. 7:18/mile at 148 bpm. A nice and easy run. Harder than a jog, but very low perceived exertion. The only issue is that around 8 miles my legs begin to tire a bit. I think more running consistency and volume will solve that problem.

The issue with this workout is that it isn't hard, but it isn't easy. I may follow it up tomorrow some harder intervals, but if I feel tired I'll go very easy tomorrow and then hard on Thursday.

On a final note, after a successful month of 3 days on, 1 day off, I'm switching to 4 days on, 1 day off. The goal is to run 6 days a week within the next few months (no hard deadline), and then up my running frequency to 8 times per week with one day off.

Sunday, September 4, 2011

White Ranch + Guanella Pass

Getting into some higher elevation trails doesn't take much longer than just going to the foothills outside of Golden, so today I drove over to Georgetown, then a few miles up Guanella Pass. After driving up for around 15 minutes, I parked and began my run. A half hour of running uphill later, I reached the pass and descended on the road the down toward Grant. There are loads of trails near the pass' summit, but I forgot to charge my Garmin and didn't want to risk getting lost. Despite being above the tree line for a good portion of the run, I didn't notice the elevation much. Maybe it's because the gradient on the road is so much less than the gradients I've been encountering on trails.

While this was only an alright run (a trail would have been nicer) it would make for one of the best bike rides around. The climb out of Georgetown would be great, the pavement is perfect, and there is not much traffic. I may have to try to get out there again on the bike before it gets much colder.

Anyhow, 1:30 of running with about 1:00 of that being climbing. I feel great and time permitting will run another 1:45-2:00 tomorrow.

14ers all around.

No traffic, and then suddenly a parking lot's worth of cars near the summit.

A nice 30 minutes of uphill running on each side of the pass, much of it like this.

Yesterday I drove over to Golden to check out White Ranch. After a 2.5 mile climb up Belcher Hill (Hill?!?), I turned onto Mustang Trail. There were a few flats, but then lots more climbing. I'm getting a bit better at trail running, but it's hard not to shoot my HR way up if I push at all going uphill.

I ended up going 1:45 with about 1:30 of that running and the rest hiking. In that time I manage just over 10 miles with about 2,500 feet of climbing. I have no idea how anyone can do the Hardrock 100, which as 33,000 feet of climbing over 100 miles. That's almost 50% more climbing than I did on this run, but 10 times over and at a much higher altitude. Crazy...

There were quite a few of these stairs/mtb ramps on the Mustang Trail. These were nice because the gradient is a lot gentler than other portions of the trail.

Just getting started...

Friday, September 2, 2011

Week Summary

Good sports weekend coming up: University of Michigan football Saturday, men's world champs marathon Saturday, Hy-Vee triathlon Sunday, and US Open tennis both days.

Three and a half miles fast but just under straining, then just cruised for a while. 6:20/mile. Total is 50:00 -- 6:43/mile -- 157 bpm -- 7.5 miles. I threw in 5 or 6 (I lost count) ten second sprints up a steep nearby hill. This is a strength/injury prevention method recommended by Brad Hudson. I want to incorporate these sprints pretty frequently, maybe once a week, as I want to work all my systems.

This would have been a long run, but with the long weekend I may trail run the next three days and get in some serious volume. That'd be six days running in a row, however, so I'll exercise caution and maybe take Sunday off. So far I'm at 22.5 miles in the past three days, which is a small enough total that I'm optimistic about getting in three more days.

An easy 45 minutes (5.9 miles) followed some bare foot running with the dog in the park. 7:20/mile at 141 bpm, which is a very mellow effort.

Track workout, but not tough. 8 x 400 with two laps at each of 5:40 pace, 5:30 pace, 5:20 pace, and back to 5:40 pace with two minutes jogging between. Otherwise just going easy/moderate to and from the track. 9.1 miles in 1:05, so 7:04/mile at 151 bpm.

Moderate bike ride. Already my legs feel weak compared to my cardio system.

I don't remember, but probably a pretty mellow run.


This week's song is from a little known 60s album by a guy out of Detroit. It sounds immediately familiar.