#855

Well I got an e-mail from Malin, a LT100 staff member, stating I will be wearing bib number 855. I called on Monday to inquire about my missing entry. It seems that between switching servers a few registrations were lost. I waited until Monday because I assumed they wouldn't do anything until after the mountain bike race was over as that race is a big deal. I wonder how many were actually lost if over 750 are already on the entrants list? Anyways it is a relief to have that sorted out.

Weekly Summary: 8/2-8/8

8-2-2010
Monday:
Rest: 0 miles.

8-3-2010
Tuesday:

AM: Bike: 15 miles (49:00) Biked to work, took a longer route.
PM: Bike: 5.5 miles (21:44) Biked back home from work.

8-4-2010
Wednesday:
AM: 5.6 miles (48:39) Easy Run

Bike: 9.6 miles (37:40) To work and back

8-5-2010
Thursday:
AM: 5.5 miles (46:18)

8-6-2010
Friday:

AM: 9.2 miles (1:09:17) 400' vertical Back in North Dakota. Did some hill repeats that we used to do back in High School.

8-7-2010
Saturday:
Rest: 0 miles Wedding today. Congrats Jill and Adam!

8-8-2010
Sunday:
Rest: 0 miles Too much fun at the wedding. We went up to the lake so I just relaxed all day.
--------------------
Totals:
Run Miles: 20.3

Bike Miles: 30.1
Time: 4h 32min
Vertical: 400'

This week I focused on getting over my cold and resting the knee. I was back in Minot for the last portion of the week so it was great to relax and catch up with family. I know all this rest and lack of altitude and vertical in my training will have some detrimental effect on my training, but I can live with it. Just need to show up at the starting line healthy. I figure the first half of the race will be about fitness, with the second half being about stubbornness. I know I have stubbornness down... we'll see about the fitness part.

LT100.... Quit ignoring me!

Well, I registered to run the Leadville 100 on December 22, 2009. Promptly my credit card was charged the $250 entrance fee and I started training. I never heard anything from them all Spring or Summer which was starting to concern me. Finally, last week I went to there website and noticed an entrants list was up, however, it was missing my name. So I did as the page instructed and e-mailed the staff. I heard nothing so almost a week later (this Wednesday) I e-mailed again. Currently I stilled haven't heard anything from them regarding my registration status. I am hoping that they are just busy with the mountain bike race, but I think it unacceptable to not even acknowledge they are working on the issue. Regardless of what I hear back, I will be heading up to Leadville later next week. I paid, and I am running the race!!

Weekly Summary: 7/26-8/1

7-26-2010
Monday:
Rest: 0 miles. Resting my knee. No need to push things too far with Leadville so close.

7-27-2010
Tuesday:

Rest: 0 miles. Resting my knee

7-28-2010
Wednesday:
AM: 5.1 miles (45:45) Starting to get a cold so I took it easy.

7-29-2010
Thursday:
AM: 9.8 miles (1:23:12) 600' vertical Despite the cold I actually felt pretty good this morning.

7-30-2010
Friday:

Rest: 0 miles Cold starting to get worse slowly so I decided to rest.

7-31-2010
Saturday:
Rest: 0 miles Still not feeling the best.

8-1-2010
Sunday:
AM: 9.8 miles (1:29:47) 600' vertical Cold still lingering. Didn't really have much energy during this run. The last 3 miles my chest/ribs started cramping which basically forced me into the "ultra shuffle" good practice I guess.
--------------------
Totals:
Miles: 24.7
Time: 3h 39min
Vertical: 1 200'

Bike Totals:
Miles: 46.7
Time: 3h 12min

Well this week I was forced to rest for two reasons: knee acting up again and a cold. This was really a much needed rest week as looking back on my log I really haven't cut back my mileage since June 14...maybe June 28. Anyways went to see Dr. Rogers on Mon. (Aug 2). I'll probably continue to take it easy for a few more days to get the knee back on track. In his words its better to be 10% undertrained than 1% overtrained. I definitely agree with this statement because if my knee starts acting up at mile 25 it'll make for a much slower race than if I was a little more in shape. My taper might be flipped a bit then. I may end up running a few more miles next week than I had originally planned. I just hope I'm not taking it too easy. I think I've got a good backlog of miles that I should be able to carry into the race.

I thought July was going to be a bit bigger, but since I basically didn't run this week it was slightly lower than anticipated. However, the ~54 hours of running plus around 14 hours of biking is good. Also, I am pleased with the 48 000' of vertical which will hopefully pay dividends on Hope Pass and Sugarloaf late in the race.

July Totals:
Miles: 325.15
Time: 53h 56min
Vertical: 48 050'

July Biking Totals:

Miles: 254.1

Time: 14h 25min

Weekly Summary: 7/19-7/25

7-19-2010
Monday:
AM: 5 miles (44:38)

7-20-2010
Tuesday:
AM: 9.8 (1:19:13) 600' vertical

PM: 5.8 (46:49)

7-21-2010
Wednesday:
PM: 10.1 miles (1:22:06) 1200' vertical

7-22-2010
Thursday:
AM: 11.23 miles (1:32:11) 600' vertical

PM: 5.1 miles (39:50)

7-23-2010
Friday:

PM: 14 miles (2:34:10) 3000' vertical Devil's Thumb Pass

7-24-2010
Saturday:
AM: 16.5 miles (3:03:00) 3400' vertical High Lonesome Loop clockwise

7-25-2010
Sunday:
PM: 16.5 miles (3:23:00) 3400' vertical High Lonesome Loop counter-clockwise. I had planned on doing 2 loops so I took the first loop easy. Both of my knees were bugging me quite a bit at the end of the first lap so I decided to call it a day.
--------------------
Totals:
Miles: 94
Time: 15h 25min
Vertical: 12 200'

Bike Totals:
Miles: 43
Time: 2h 54min

I still have some trepidation regarding my training. This week I got 94 miles and about 9 hours of time above 9000'. So I feel like my training so far has the right volume, the right vertical, and a decent amount of time at elevation. It is lacking a 'long' run (30-40 miles). This week I did a decent job of getting 3 runs in a row around 3 hours. I've been thinking about what will be the best plan from here on out to Leadville. I really want to make it to the starting line un-injured and the issue with my knees from Sunday has me a bit nervous. I might take this week a bit easy at the start so I can feel healthy for a long run Saturday.

July Totals:
Miles: 310.25
Time: 51h 47min
Vertical: 47 450'

Weekly Summary: 7/12-7/18

7-12-2010
Monday:
Rest: 0 miles

7-13-2010
Tuesday:
AM: 8.6 (1:13:08) 400' vertical

7-14-2010
Wednesday:
AM: 10.1 miles (1:20:02) 1200' vertical

PM: 5.2 miles (40:15)

7-15-2010
Thursday:
AM: 6 miles (52:00)

7-16-2010
Friday:

AM: 14.2 miles (2:20:25) 3300' vertical Green via Gregory, Ranger (42:20)

7-17-2010
Saturday:
AM: 22.5 miles (4:45:25) 6400' vertical Double crossing of Hope Pass

7-18-2010
Sunday:
PM: 14.2 miles (2:27:50) 3300' vertical
--------------------
Totals:
Miles: 80.8
Hours: 13h 39min
Vertical: 14 600'

Bike Totals:
Miles: 51
Hours: 3h 30min

Didn't really increase the mileage from last week, but I did add about 3000' vertical. Also got to check out the double crossing of Hope Pass that I'll be doing at the end of August...while out for a 100 mile jog in the mountains.

Saturday, July 17, Hope Pass Double

Met some friends near Winfield to go camping so when I got up Saturday morning I decided to do a double crossing of Hope pass as this will be the crux of the race in August. From our campsite at 9600' it was a 3.1 mile ~500' vertical warmup West to the the Sheep Gulch trailhead. I don't know too much about the course (trail names) so luckily I had assumed this was probably the trail up to Hope Pass and took it. So 32 minutes into my run I started towards Hope Pass. I was supposed to find Jenna and Jenny in Twin Lakes in about 2 hours so I wanted to make good time going up. My split from the Sheep Gulch trailhead to Hope was about 53 minutes although I could be wrong as I wasn't really paying too close attention to splits.

Upon descending there is a point where the trail forks and you can either continue straight or go west across a small bridge. I opted to go straight and I think this is the route for the Leadville course?? Crossed the stream that feeds the lakes which felt great since it was pretty warm. Then I bush whacked my way through marshes and bogs as I couldn't discern any trail until I made it to Hwy 82. I ran down the road about a half mile and found Jenna and Jenny at the Twin Lakes visitor center. I was glad I made it there in time, and actually I was only 10 minutes off what I had estimated having never seen any of the trails or knowing exactly where I was going.

I spent about 20 minutes chatting with them. I was happy they were generous enough to meet me so I could fill my water bottles and get some food. Not wanting to stop for too long I started back (my first split was ~2:17). I marched through the marshes and crossed the stream again. My energy levels weren't there at the start of the climb and I settle into a solid power hike. I ran some when the trail flattened, then power hiked the last switch backs to the top. Not sure of my split here (I'm thinking somewhere near 1:40 plus or minus 5 minutes). Made quick work of the descent and ran the gradual downhill back to my campsite. Total running time 4:45:25 not including the stops on top of Hope to enjoy the view and my stop in Twin Lakes (and maybe a couple minutes more that I stopped my watch while I was fiddling with my water bottles).

I estimate the mileage to be around 22.5 miles with 6400' vertical in 4:45:25 which I think is in line with where I want my fitness to be.

Weekly Summary: 7/5-7/11

7-5-2010
Monday:
AM: 8.6 miles (1:15:40) 400' vertical

7-6-2010
Tuesday:
PM: 7.8 (1:00:00)

7-7-2010
Wednesday:
AM: 8.6 miles (1:11:27) 400' vertical

7-8-2010
Thursday:
AM: 6.4 miles (54:20)

7-9-2010
Friday:

AM: 14.2 miles (2:20:00) 3300' vertical Green via Gregory, Ranger (41:36)
PM: 5.1 miles (41:28)

7-10-2010
Saturday:
AM: 18 miles (3:35:27) 3750' vertical Rogers Pass to Rollins Pass

7-11-2010
Sunday:
AM: 14.2 miles (2:24:26) 3300' vertical Green via Gregory, Ranger (40:40)
--------------------
Totals:
Miles: 82.9
Hours: 13h 23min
Vertical: 11 150'

Bike Totals:
Miles: 47.6
Hours: 3h 19min

No days off this week which was good. Got up high in the mountains which is another essential training piece for Leadville. I didn't have a really long run this week, but the three days in a row over two hours was good. I'm also pleased with my backside times on Green this week.

Rogers Pass to Rollins Pass Saturday, July 10

Got up early on Saturday to make my way to the Moffat Tunnel East Portal Trailhead. Started out at about 7:3o am climbing towards Rogers Pass. The trail climbs steadily and before you know it you're running along Rogers Pass Lake and then you're above the tree line.

Heart Lake from the final climb up Rogers Pass

Rogers Pass Lake from the final climb up to Rogers Pass

It was a gorgeous morning and I really enjoyed the climb up to the pass. Once you reach the Continental Divide, you run along the divide over to Rollins Pass. This part of the run started off enjoyable enough, but after about a half an hour I was ready to be on some single track again. There really isn't a trail and the footing is fairly technical so it was slow going. I was also ready to be out of the wind which was trying to blow me back down the east side of the divide.

Once you reach Rollins Pass you just run east down the road that is closed due to rock slides.... sounded safe enough to me. This is a nice easy decent with great views, however, my camera was no longer working so I don't have any photos to post. After about a half hour the road makes a big U turn and this is where the Forest Lakes trail intersects. From there it is a gorgeous single track run back to the Moffat Tunnel East Portal trailhead. I had originally planned to fuel up back at my car and make another trip up to Rogers Pass. After passing about 15 hikers just making their way up the trail I decided otherwise. It was tough enough for them to get out of my way while I was descending, and I didn't feel like spending another 45 minutes asking confused hikers to let me pass (this is why I get up early). A far contrast from the morning where I saw about 4 people on my way up to Rogers Pass, and no one on the divide. Anyways this was a great trail run. I got the idea (and the mileage and vertical numbers) from Rocky Mountain Raider.

Miles: ~18

Vertical Gain: 3 750'

Elevation Range: 9 200' to 12 200'

Running Time: 3:35

More photos from the divide:

Weekly Summary: 6/28-7/4

6-28-2010
Monday:
PM: 6.05 miles (49:00)

6-29-2010
Tuesday:
Rest: Busy day. Picked up Jenna from the airport.

6-30-2010
Wednesday:
AM: 6.2 miles (49:00)

PM:12.9 miles (1:41:22) 900' vertical Ran from my place over to Karissa's in Broomfield via the High Plains trail, Coalition, then ran on McCaslin. Left quad was bothering me after the run.

7-1-2010
Thursday:
AM: 5.3 miles (47:52)

PM: 5.7 miles (47:30)

7-2-2010
Friday:

PM: 14 miles (2:29:39) 3300' vertical Green via Amphitheater

7-3-2010
Saturday:
AM: 27.6 miles (5:14:40) 6200' vertical Double Mesa crossing followed by a lap up Green.

7-4-2010
Sunday:
Rest My left quad was killing me today so I decided to take it easy.
--------------------
Totals:
Miles: 77.7
Hours: 12h 39min
Vertical: 10 400'

Bike Totals:
Miles: 47.6
Hours: 3h 15min

The weekly mileage this week wasn't too big because of the 2 rest days, but the important thing was the 5+ hour run on Saturday.

Double Mesa and Green

Met up with J.P. at Chautauqua this morning. We started off with a Mesa trail double crossing. Filled our water bottles and put in a "cool" down lap up Green. I made it up Amphitheater somewhere around 45:15 after about 18 miles and over 3 hours of running so this is encouraging in terms of endurance. Saw Scott Jurek on the top of Green and chatted with him a bit, he was out for a run with his girlfriend. Ran down Gregory and it was starting to get really hot! Filled up my bottles at the Chautauqua ranger station and ran home.

27.6 miles 5:14:40 and 6200' vertical (Different than J.P's totals as I ran from my place to Chat. and back)

June by the numbers

Totals:
Miles: 312.1
Hours: 48h 33min
Vertical: 40 350'

Biking Totals:
Miles: 176
Hours: 12h 26min

Liking the way things are going as the high mountain running season is shaping up. I definitely need to start getting up higher but I think I have a good base of miles and vertical going. The addition of biking to work and running errands on the bike I think will help with my total endurance even though the pace is very easy.

Weekly Summary: 6/21-6/27

6-21-2010
Monday:
AM: 5.15 miles (44:30)

6-22-2010
Tuesday:
AM: 10.75 miles (1:26:54) 600' vertical Out to Marshall Mesa and then took Dowdy Draw down and over to the South Mesa Trailhead

6-23-2010
Wednesday:
AM: 5.1 miles (38:54) Easy run

PM: 5.3 miles (41.38) 1.35 miles barefoot

6-24-2010
Thursday:
PM: 8.6 miles (1:08:27) 400' vertical Out to Marshal Mesa

6-25-2010
Friday:
AM: 5.1 miles (40:32) Easy run

PM: 10 miles (1:47:07) 2000' vertical Jasper Lake 10 850'

6-26-2010
Saturday:
PM: 15 miles (3:10:00) 4750' vertical Full moon Skyline Traverse. Time is a bit of an estimate.

6-27-2010
Sunday:
AM: 17 miles (2:34:44) 1500' vertical Pretty warm so I cut the run a bit short.
--------------------
Totals:
Miles: 82.2
Hours: 12h 53min
Vertical: 9 250'

Bike Totals:
Miles: 47.1
Hours: 3h 15min

This week I didn't push it too hard in terms of effort and vertical due to my abdominal strain bugging me. Doesn't seem too bad though. Mileage and time are a good increase (i.e. not too much too soon).

Jasper Lake Run

I left work and headed straight for the Indian Peaks Wilderness just west of Nederland. Good timing allowed me to get one of the few "legal" parking spaces by the 2WD parking area of the Hessie Trailhead. I didn't have any specific plans today other than taking the Devil's Thumb trail until either the weather or trail conditions forced me to turn around (the latter was the case, with the former a close second). It's about a .5 mile run from the 2WD parking area to the actual Hessie TH, the road is passible with a 4WD vehicle although there is a large amount of water on the trail. At the Hessie TH you cross the Middle Fork of South Boulder Creek.

The trail climbs a rocky dirt road until it once again intersects with the creek after about a mile. This is the trail junction to go to Lost Lake (0.5 mi.). I took a right on the Devil's Thumb Trail.

From this trail junction the trail climbs and opens into a nice meadow.

Much of the trail was very wet, this particular section was the trail with about 5 inches of water rushing down it.

Although it may be 95 degrees on the Front Range today, there is still a lot of snow up in the high country. I didn't see a trail, but the sign said it was there.

After crossing quite a few patches or fields of snow I made it to Jasper Lake.

Next, I planned on continuing up to Devil's Thumb Lake until the trail I was on ended in a large amount of snow with no tracks, it was here that I decided I'd turn back.

Other images from the day:

Outlet to Jasper Lake

Wildflowers

"Summer"

. . .

I took the run nice and easy and took plenty of stops to take in the views, a nice summer day in my backyard.

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Stats

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10 miles (1:47:07)

Starting Elevation: 9 000'

Highest Elevation: 10 850'

Cumulative Vertical Gain: 2 000'

Weekly Summary: 6/14-6/20

6-14-2010
Monday:
PM: 5.15 miles (42:32) Marshall Road after work.

6-15-2010
Tuesday:
AM: 8.45 miles (1:10:39) 500' vertical Running down lower Big Bluestem I started a stampede of cows running down the trail. One of the mama cows got sick of running and stopped right on the trail with two young ones behind her. Every time I tried to get around her she'd take a few steps towards me like she was going to charge after me. I did eventually get around her, all's well that ends well.

6-16-2010
Wednesday:
PM: 10.1 miles (1:22:13) 1300' vertical Ran south to meet up with the Mesa Trail and took that over to Bear Canyon then back home. Same run the last few Wednesdays, and I ran this as a tempo run. This week I just wasn't feeling it. The time wasn't too bad, but I just didn't feel strong.

6-17-2010
Thursday:
AM: 8.45 miles (1:14:49) 500' vertical Recovery effort today, took it real easy.

6-18-2010
Friday:
PM: 14.4 miles (2:27:00) 3300' vertical Ran over to Gregory Canyon trailhead and ran up Green via Gregory Canyon and Ranger (44:15). Warm today and I tried not to push too hard.

6-19-2010
Saturday:
Rest 0 miles I decided this week should be a recovery week since Jenna will be gone next weekend and I plan on doing a lot of running. Also abdominal strain seems to be acting up again so I'm a bit concerned about that. I'll probably have to back off the vertical.

6-20-2010
Sunday:
PM: 12.05 miles (1:40:34) 600' vertical Took it easy and soaked in South Boulder Creek for a bit at the end of the run.
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Totals:
Miles: 58.6
Hours: 8h 38min
Vertical: 6 100'

Bike Totals:
Miles: 46.5
Hours: 3h 35min

This includes biking to work and biking around town running errands, nothing with any real hard effort.

Rest week. One thing that really bugs me is my abdominal strain started acting up at the end of this week...on a rest week which sucks. Next week I'll have to back off the vertical towards the beginning of the week. The pain isn't too bad, and I can certainly run though it, but I want to make sure it heals well.

Weekly Summary: 6/7-6/13

6-7-2010
Monday:
Rest 0 miles

6-8-2010
Tuesday:
PM: 7.5 miles (1:05:56) South Boulder creek path plus 2 miles barefoot.

6-9-2010
Wednesday:
AM: 10.1 miles (1:21:18) 1300' vertical Ran south to meet up with the Mesa Trail and took that over to Bear Canyon then back home. Same run the last few Wednesdays, and I ran this as a tempo run.

6-10-2010
Thursday:
AM: 9.9 miles (1:22:15) 500' vertical Did 2 miles barefoot at the end of the run.

6-11-2010
Friday:
PM: 14 miles (2:16:00) 3300' vertical Ran over to the Gregory Canyon trailhead. This was a 5.3 mile 1000' vertical 48:08 warm up. Ate a gel on my way over from Chautauqua to the Gregory Canyon trailhead. Took a breather and tied my shoes a little tighter for the up coming effort. My goal was to see what sort of time I could get on the front side of Green. So I started from the Amphitheater trailhead about 2 min. another runner asked me if this was the way up Green. I stopped to talk, and stopped my watch probably spent 10 sec. then started up again. My only other folly was losing the trail for a few seconds. Once I realized I wasn't on the correct trail I stopped my watch, I then started it not long after starting up the correct part of the trail so I think the time is fairly accurate. Reached Greenman trail at around 22:00. I think I started to open it up a bit too soon before the summit, but I reached the post at the summit in 38:12. I think I could do better if I didn't have as long of a warmup. Also I think I just need to run this a few times to get a good idea of pacing. I'm fairly pleased with the effort. Casual effort back home. It rained very hard for about 20 min. so I was drenched when I got home.

6-12-2010
Saturday:
AM: 21.1 miles (3:48:27) 4700' vertical SoBo, over to Bear (didn't top out), and Green. Down Bear Canyon and over to Bluestem on the Mesa trail. I took it easy on the way up Shadow Canyon since I put a hard effort in yesterday. Rained most of the run. I didn't see anyone until about 2 hours into the run on Bear West Ridge. Nice decently long run.

6-13-2010
Sunday:
AM: 14.4 miles (2:29:06) 3300' vertical Green Mountain via Gregory Ranger (43:20). Didn't push too hard since I've had some decent miles the last few days. After the last creek crossing in Bear Canyon , the trail had turn into a stream from all the rain we've had so I made sure to be careful and not twist an ankle on any rocks.
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Totals:
Miles: 77
Hours: 12h 28min
Vertical: 13 100'

Biking to Work Totals:
Miles: 33.4
Hours: 2h 20min

The slight increase in mileage and vertical seems to have went well. More vertical = more fun!

Weekly Summary: 5/31-6/6

5-31-2010
Monday:
Rest 0 miles

6-1-2010
Tuesday:
PM: 8.32 miles (1:01:54) South Boulder Creek trail, ran this run as a tempo run.

6-2-2010
Wednesday:
AM: 10.1 miles (1:30:00) 1300' vertical Ran south to meet up with the Mesa Trail and took that over to Bear Canyon then back home. This seems to be a good Wednesday run. This week was a little slower than last week.

6-3-2010
Thursday:
AM: 8.45 miles (1:10:30) 500' vertical South Boulder Creek Trail down Homestead. Recovery effort today.

6-4-2010
Friday:
PM: 12.83 miles (2:16:00) 2800' vertical Green Mountain via Bear Canyon. Really hot this afternoon, and I bonked pretty bad on the way down. I had one water bottle and that was not enough. .

6-5-2010
Saturday:
PM: 6.2 miles (50:52) Little run after the hike I did with Jenna around the Shanahan loop in Boulder. We went to look at the wild flowers.

6-6-2010
Sunday:
23.4 miles (4:25:52) 6400' vertical Abridged Skyline Traverse (SoBo, Bear, Green, and Flagstaff). Started at 6:00 and it was too warm already. I tried to conserve my one water bottle that I had to make last for the next 3+ hours until I got back to Chatauqua. When I got to Chatauqua I started up the road a few hundred feet to a water fountain that is just apparently for looks. Felt kind of pissed off running back down the hill to get water. I chugged two full bottles, then proceeded to feel like crap for the next half hour. Overall the run went well, I am going to start bringing two water bottles when its that hot.
--------------------
Totals:
Miles: 69.2
Hours: 11h 15min
Vertical: 11 000'

Biking to Work Totals:
Miles: 25.14
Hours: 1h 34min

I'm pleased with this week in terms of both volume and amount of cumulative vertical.

May: finally some decent running

Totals:
Miles: 223.5
Hours: 33h 50min
Vertical: 20 500'

Biking to Work Totals:
Miles: 55.67
Hours: 4h 49min

I think May went well. I've got confidence that June and July will be two big months for running. I got in a decent amount of miles and some vertical as well. As far as biking to work goes, I finally started recording this now that I'm riding my road bike to work. During the school year I biked most days but never recorded anything.

Weekly Summary: 5/24-5/30

5-24-2010
Monday:
Rest 0 miles

5-25-2010
Tuesday:
AM: 6.05 miles (48:00) South Boulder Creek trail.

5-26-2010
Wednesday:
AM: 10.1 miles (1:24:00) 1300' vertical This run went well considering the vertical gain. Ran south to meet up with the Mesa Trail and took that over to Bear Canyon then back home.

5-27-2010
Thursday:
AM: 8.6 miles (1:06:40) 2 miles barefoot South Boulder Creek Trail with some barefoot afterwards.

5-28-2010
Friday:
AM: 4.2 miles (34:30) Easy run before work and before heading out to Utah to go rafting.

5-29-2010
Saturday:
AM: 8.6 miles (58:44) 200' vertical Just outside of Westwater Canyon in Utah. Ran in the morning before putting in for the raft trip. I'm not sure if the distance is accurate though because I though I was taking it kind of casual not 6:50/mi pace.

5-30-2010
Sunday:
3.5 miles (31:27) 700' vertical Ran up from our campsite in Blackrock Canyon on the Colorado River to the top of the canyon. Great views from the top of the canyon.
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Totals:
Miles: 41
Hours: 5h 24min
Vertical: 2100'

Biking to Work Totals:
Miles: 33.56
Hours: 2h 03min

This week I scheduled as a rest week since the last four weeks have been okay in terms of volume. I wanted to have a rest week before really hitting the training with the start of summer. It also lined up well with the rafting trip in Utah.

Weekly Summary: 5/17-5/23

5-17-2010
Monday:
Rest 0 miles

5-18-2010
Tuesday:
AM: 8.4 miles (1:10:40) 500' vertical My hip was a bit sore after this run. Iced it afterwards.

5-19-2010
Wednesday:
AM: 6.9 miles (56:30) Easy run today. Added 2 miles barefoot at the end.
AM: 2.3 miles (24:55) Easy run/walk with Jenna after dinner.

5-20-2010
Thursday:
AM: 8.4 miles (1:08:03) 500' vertical Hip is still bothering me.

5-21-2010
Friday:
PM: 16.7 miles (3:13:54) 4300' vertical Ran after work at about 1:00 PM. It was pretty warm today (~80). Skipped lunch so I brought a few gels just in case. Tried to add more vertical than I normally do (did about 4300'). SoBo via Shadow, Bear (didn't top out) Green, back down bear canyon. Ate the 2 gels and only had the 1 water bottle, stopped a couple of times to cool off in the creek. Knees were pretty sore by the end, I was also quite thirsty the last 2 miles, other than that the run went pretty well. I power hiked the majority of Shadow Canyon.

5-22-2010
Saturday:
PM: 6.1 miles (57:00) 800' vertical Went for a run while camping in Golden Gate Canyon State Park. Pretty nice run, still tired from yesterday.

5-23-2010
Sunday:
0 miles Took a rest day today, my achilles was hurting so I think I'll be taking tomorrow off too. I'm planning on making next week a recovery week.
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Totals:
Miles: 48.8
Hours: 7h 51min
Vertical: 6100'

Biking to Work Totals:
Miles: 42.11
Hours: 2h 46min

This week was actually pretty good aside from the extra rest day I put in on Sunday. I was planning on doing Green. With the added vertical my hip seems to be bugging me again.

Weekly Summary: 5/10-5/16

5-10-2010
Monday:
Rest 0 miles

5-11-2010
Tuesday:
PM: 6.75 miles (52:41) South boulder creek path. Ran after the flight back from Minneapolis. Best part of the run was the fact that it was cold and raining, that combined with some residual chaffing from my cold long run over the weekend had me running like Andy from the office. It's a good look!

5-12-2010
Wednesday:
AM: 8.45 miles (1:13:05) 500' vertical Thought we were done with snow until fall. There was about 3-4" of new snow today.

5-13-2010
Thursday:
AM: 4.2 miles (37:08) South boulder creek path. Today I took easy, concerned about some pain I'm having in my left foot.

5-14-2010
Friday:
PM: 8 miles (1:07:19) 800' vertical Ran up lower big bluestem, then did a pseudo half Shanahan loop, then down cragmoor and back.

5-08-2010
Saturday:
PM: 14.4 miles (2:38:30) 3100' vertical Ran up Bear Peak. Took it casual on the way up since I'm splitting my long run up this weekend. Decided it would be a good idea to do two sort of long runs to add more vertical, have a "rest" week, not aggravate my foot.

5-09-2010
Sunday:
PM: 12.8 miles (2:11:40) 2800' vertical Hiked around for about an hour with Jenna before starting this run. Pretty warm in the afternoon sun. Started from the north intersection of the Mesa trail and the Bear canyon trail. Ran over to Chautauqua the up Green Mt. via Gregory, Ranger, Greenman. Had to hit a gel on the way up, just wasn't feeling it at all today, however, it was so nice out I really didn't care. I guess the slower I run the more time I'm spending in the mountains which is a good thing!
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Totals:
Miles: 54.6
Hours: 8h 40min
Vertical: 7200'

Well this week I wanted to recover some from all the pavement/fast running I did in Minneapolis. In addition, I really wanted to add some vertical so I split my long run over two days. Good week leading into summer (if it stops snowing).

Weekly Summary: 5/3-5/9

5-03-2010
Monday:
AM: 8.45 miles (1:11:29) 500' vertical South boulder creek path up to mesa trail. Down lower big bluestem. Really windy.

5-04-2010
Tuesday:
PM: 6.8 miles (51:30) South boulder creek path + 2mi barefoot

5-05-2010
Wednesday:
AM: 6.05 miles (47:00) South boulder creek path.

5-06-2010
Thursday:
AM: 10.85 miles (1:31:36) South boulder creek to mesa trail over to bear canyon and back home. I think this is about 1300' vertical if you add up some of the smaller climbs. Wanted to add a small amount of vertical before heading to Minneapolis.

5-07-2010
Friday:
AM: 25.75 miles (3:08:38) In Minneapolis for a wedding and took advantage of the lower elevation and large amount of pavement to get a faster run in. This run felt pretty good except for about the last 30 minutes (no breakfast and only brought 1 gel). Ran on the Greenway path to the Kenilworth path. Then back east on the Cedar Lake path out to Highway 169 and back to Lake Calhoun on the Greenway path. Then ran around Lakes Calhoun and Harriet. Finished with a lap around Lake of the Isles. This run felt good, and the time wasn't too bad. Raining and in the 40's most of the run.

5-08-2010
Saturday:
Rest 0 miles

5-09-2010
Sunday:
AM: 7.74 miles Ran out to the Twins stadium and back. Nice stadium, good to see they finally got out of the Metrodome.
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Totals:
Miles: 65.5
Hours: 8h 28min
Vertical: 1800'

Good week in terms of distance and time. Barely any vertical though with the trip out to Minneapolis, but it was nice to get a faster long run in. Minneapolis has a great network of paths for biking, but I wish they'd make the walking paths gravel or dirt or something. No need for so much pavement! I was able to find a small amount of single track on the side of some of the paths so that helped.

Weekly Summary: 4/26-5/2

4-26-2010
Monday:
AM: 7.5 miles (59:47) South boulder creek path.

4-27-2010
Tuesday:
PM: 9.5 miles (1:17:30) Marshall road over to south boulder creek up to mesa trail. Up big bluestem and over on the mesa trail. Down south shannahan. 1000' vertical.

4-28-2010
Wednesday:
AM: 6.2 miles (54:00) Easy day. South boulder creek + 2mi barefoot

4-29-2010
Thursday:
Rest: 0 miles

4-30-2010
Friday:
AM: 5.05 miles (40:34) South boulder creek.

5-01-2010
Saturday:
AM: 20.2 miles (3:29:40) 3300' vertical Ran over on Marshall road up south boulder creek to the mesa trail. Took the mesa trail up to the old mesa "trail" that shoots down to Eldorado Springs (not much of a trail in sections). Fowler trail into eldorado canyon, then eldorado canyon trail to where it meets the walker ranch loop. Up to Ethel Harrold TH. Then the "Trespass Traverse" over to the bear peak west ridge trail. Down bear canyon and home. Bad side aches last 5 miles.

5-02-2010
Sunday:
Rest: 0 miles
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Totals:
Miles: 48.4
Hours: 7h 21min
Vertical: 4300'

This week was good in terms of the long run. After getting the abdominal strain right after recovering from my adductor tendonitis I never really got to build the long run back up. This long run was pretty good in terms of vertical, however, I'd still like to get up some peaks in the area. The abdominal/hip issue got better during the week and didn't bother me on the long run. The knee seemed tight at times during the week, but oddly enough really only bugged me doing mundane things like walking around and not while running.