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!