F4 Tempo Run

This morning we ran nearly 10 miles. After a mile warmup, we ran 3 X 3 mile loops at our half marathon pace.  I hadn't run "long" since July 4 when we ran the Gothic to Crested Butte "Run, Walk or Crawl 1/3 Marathon" so it was a bit of a challenge, but I did feel pretty good though.

My First Official 20

Ran a lap around Chatfield Reservoir and then added a few on the Highline Canal Trail to make it to 20. Suffered through an hour of rain, so the hot shower after getting home felt awfully nice. Time was 3:53. All things considered, feeling pretty good afterwards.

Thursday F4 Workout

     We ran the dam route at Boulder Rez. Our main workout was 4X6min @ our target BB pace with 2min recoveries after each. I think that I have my pace "dialed in" as I ran paces of 9:19,08, 14 & 9:16. Now IF I can just sustain that for a full 6.2 miles! I felt good though and I have no (knock on wood) injuries afflicting my "maturing" body.

Gauntlet Run

Well we survived. actually it was a lot of fun. There were 15 obstacles - rope ladders, lots of things to climb over, a dunk tank, a 20 foot in wall to climb and a section you had to carry a 50lb pack. Only minor injuries that were cured with beer, pizza, prosecco and more beer. We would do it again. The up hill was the hard part for those who don't run that mountain all the time http://www.gauntletraces.com/#!rock-the-gauntlet/c1hae

Rattlesnake Shake

18 miles on Green Mountain this morning, ran around it and over the top twice with some extra loops on top. Probably about 2,500 feet of elevation gain. Saw my first ever rattlesnake as well, only took 11 years to spot one. The last couple miles were a little rough, my IT band reminded me I've been neglecting my foam roller for a few weeks.

Saturday F4 LSD

     We ran this morning along the Certain Death trail at Boulder Rez and the up Niwot road. The first part of the run was @ Zone 1. We finished with 5min of LO Z2, then 5min HI Z2 and then 5min at 10K pace (Z3). The entire run felt exceptionally good! Running with friends makes a workout so much easier!

Bolder Boulder Training

     I haven't posted for a few weeks so I will be general in my comments. We are starting to blend in some speed work as the BB approaches. Tuesday we ran 8 X 2min @Z4 fartleks. My HR graph looked like the teeth on a saw! This morning we ran 22min out @ Z1 and 18min back @ Z2 with the goal to get back to the starting point. Goal achieved!
     It turns out this Spring that we have a well known runner as our Saturday morning coach - Melanie Fairchild! She is a masters runner now still competing in some national events. Sadly for me, I can remember her running for Fairview HS. Getting "mature" is a bite!