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.
--------------------
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.
Tuesday, May 25, 2010
Monday, May 17, 2010
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!
--------------------
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).
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!
--------------------
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).
Wednesday, May 12, 2010
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.
--------------------
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.
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.
--------------------
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.
Thursday, May 6, 2010
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
--------------------
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.
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
--------------------
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.
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