Friday August 31, 2007
58 Days to the MCM
Well after a busy week I have returned to the Blogoshere. sorry for being absent from the Blog for so many days.
Training:
Tuesday - 5 miles easy
Friday - 5 mile "time trial" pace run. Flat/cold start 23 minutes out, 20 minutes back. (pitch dark....I mean really dark)
Nutrition:
Pretty OK this week. Starbucks for breakfast, salads for lunch and medium light dinners
Friday, August 31, 2007
Mike 58 Days To Go
Friday August 31 - Fartlek workout on Dry Creek Trail
1:01 Time 6.55 Miles Ave Pace 9:19
2 x 4 min @ half marathon pace
4 x 2 min @ 10K pace
4 x 1 min @ 5K pace
HR ave 136 HR max 166
WTD Totals 4:30 27.1
Thursday August 30 - Weights and core exercises
No Running
August Totals - 25.7 Hours 154.7 Miles
1:01 Time 6.55 Miles Ave Pace 9:19
2 x 4 min @ half marathon pace
4 x 2 min @ 10K pace
4 x 1 min @ 5K pace
HR ave 136 HR max 166
WTD Totals 4:30 27.1
Thursday August 30 - Weights and core exercises
No Running
August Totals - 25.7 Hours 154.7 Miles
Wednesday, August 29, 2007
Tapering for Salida Tenderfoot Tri
Monday, 8/27-rest day. read a few chapters of Marley when I got out the City Council meeting early.
Tuesday, 8/28-Evening Swim at Stroh outdoor pool. 50 minutes. I am very sad because the pool will be closing on Labor Day. :( I swam from 7:30 to 8:20PM and it was cool to be in the water in the dark, with just the pool lights. I was even able to still ride my bike to the pool with my headlamp on the way back. The lifeguards were playing cards so I told them not to worry at the end when I "disappeared" to do my underwater 25's. Shoulders hurt a bit, maybe it was the little free weights I used over the weekend. Stroke felt good though. Even my turns felt good, which is important since Salida is a pool swim. My legs were really strong from all my running and biking!
Wed. 8/29-AM run on treadmill to stay loose. 1/4 mile walk warm up, 2 miles at 6.8 -7 mph.
Tuesday, 8/28-Evening Swim at Stroh outdoor pool. 50 minutes. I am very sad because the pool will be closing on Labor Day. :( I swam from 7:30 to 8:20PM and it was cool to be in the water in the dark, with just the pool lights. I was even able to still ride my bike to the pool with my headlamp on the way back. The lifeguards were playing cards so I told them not to worry at the end when I "disappeared" to do my underwater 25's. Shoulders hurt a bit, maybe it was the little free weights I used over the weekend. Stroke felt good though. Even my turns felt good, which is important since Salida is a pool swim. My legs were really strong from all my running and biking!
Wed. 8/29-AM run on treadmill to stay loose. 1/4 mile walk warm up, 2 miles at 6.8 -7 mph.
Mike - 58 Days To Go
Wednesday August 29 - Easy Recovery Run with Punky
:51 4.6 miles Ave Pace 11:05 HR ave 110
:51 4.6 miles Ave Pace 11:05 HR ave 110
Tuesday, August 28, 2007
Mike 59 Days To Go
Tuesday August 28 - LSD run with Gary Macfarquhar to Standley Lake and back.
2:38 16.0 miles Ave pace 9:52 HR ave 129 max 143 A great, fun long run!
2:38 16.0 miles Ave pace 9:52 HR ave 129 max 143 A great, fun long run!
Monday, August 27, 2007
Mike 61 Days Out
Sunday August 26 - Semi LSD on a Treadmill at the La Guardia Marriott. No time or place to run three hours!!
1:23 8.25 Miles I ran at a 9:50 pace and finished the last mile at 8:57 with no issues. HR ave 109 HR max 123. I felt great!
I'm running 2:30 Tuesday with a United pilot friend.
Saturday August 25 - PHL TM Fartlek workout
1:01 6.0 miles HR 120/159
Weekly Totals: 5:05 30.84 miles
BTW, my room had a widescreen LCD TV with several HD channels! A first in my travels.
1:23 8.25 Miles I ran at a 9:50 pace and finished the last mile at 8:57 with no issues. HR ave 109 HR max 123. I felt great!
I'm running 2:30 Tuesday with a United pilot friend.
Saturday August 25 - PHL TM Fartlek workout
1:01 6.0 miles HR 120/159
Weekly Totals: 5:05 30.84 miles
BTW, my room had a widescreen LCD TV with several HD channels! A first in my travels.
Sunday, August 26, 2007
Prepping for 2 Tri's
These were my last training days before Salida (Tenderfoot Triathlon-Olympic distance on Sat. Sept. 1. But now that I have decided to sign up for the Harvest Moon Half Ironman Tri on Sept. 16, I had to balance prepping for each one. So, I did a trialthlon over 3 days.
Friday, Aug. 24-Evening Swim at Stroh indoor pool. 45 minutes. I was so bummed, because the outdoor pool will only be open for another week and they had it closed for a Luau Adult Happy Hour. I had fun watching the women Grandma Day's age with the big hairdos in their floral print wrap skirts and leis, snapping photos. There were only 2 on oxygen.
Saturday, Aug. 25-49.6 mile Bike ride through Deerfield and then out Tomichi Road to Russelville Road, looping back to a cutoff on the west side of Deerfield. I was running out of water/Accelerade the last 15 miles, so I had to conserve. Legs are still a bit tired from the 11 miler on Wed. Also, didn't want to ride too hard since I have Salida tri next weekend. But, I wanted the mileage to prep for Harvest Moon in 3 weeks.
Sunday, Aug. 26- 7.6 mile run from 8:30AM to 10AM. South on Cherry Creek Trail. Dad, I made point to attack every hill with my arms pumping and my head up!!! You would have been so proud of your protege'! Legs were pretty tired from the bike yesterday, but I kept my pace between 9 1/2 to 11 minutes/mile.
Friday, Aug. 24-Evening Swim at Stroh indoor pool. 45 minutes. I was so bummed, because the outdoor pool will only be open for another week and they had it closed for a Luau Adult Happy Hour. I had fun watching the women Grandma Day's age with the big hairdos in their floral print wrap skirts and leis, snapping photos. There were only 2 on oxygen.
Saturday, Aug. 25-49.6 mile Bike ride through Deerfield and then out Tomichi Road to Russelville Road, looping back to a cutoff on the west side of Deerfield. I was running out of water/Accelerade the last 15 miles, so I had to conserve. Legs are still a bit tired from the 11 miler on Wed. Also, didn't want to ride too hard since I have Salida tri next weekend. But, I wanted the mileage to prep for Harvest Moon in 3 weeks.
Sunday, Aug. 26- 7.6 mile run from 8:30AM to 10AM. South on Cherry Creek Trail. Dad, I made point to attack every hill with my arms pumping and my head up!!! You would have been so proud of your protege'! Legs were pretty tired from the bike yesterday, but I kept my pace between 9 1/2 to 11 minutes/mile.
Chris 62 Days Out
Saturday August 25, 2007
62 Days to the MCM
Training:
11 Mile LSD, Trail, Major Hills, 6:00am, 80 Deg and like 90% humidity
2:08:51 [] 11:43 pace [] 143 avgHR [] 3246' ascent
record uploaded to MotionBased.com
http://trail.motionbased.com/trail/player/3755263
Walked 9 holes of golf (shot 40)
Nutrition:
Breakfast - coffee cake (@work)
Lunch - Pizza
Dinner - Mac&Cheese with churisso
62 Days to the MCM
Training:
11 Mile LSD, Trail, Major Hills, 6:00am, 80 Deg and like 90% humidity
2:08:51 [] 11:43 pace [] 143 avgHR [] 3246' ascent
record uploaded to MotionBased.com
http://trail.motionbased.com/trail/player/3755263
Walked 9 holes of golf (shot 40)
Nutrition:
Breakfast - coffee cake (@work)
Lunch - Pizza
Dinner - Mac&Cheese with churisso
Saturday, August 25, 2007
Chris 63 Days Out
Friday August 24, 2007
63 days to the MCM
Training:
Rest Day
played 18 holes of golf
Nutrition:
Breakfast - Cereal w/ fruit
Lunch - turkey sandwich
Dinner - Breakfast tacos
63 days to the MCM
Training:
Rest Day
played 18 holes of golf
Nutrition:
Breakfast - Cereal w/ fruit
Lunch - turkey sandwich
Dinner - Breakfast tacos
Thursday, August 23, 2007
Chris 64 Days out
Thursday August 23, 2007
64 days to the MCM
Training:
4 miles Fartlek, road, rolling hills, 7:00pm, warm and humid
~1 mile w/u - 10:40 pace - 139 HR
~3x800m build up repeats at progressively faster pace with 1/4 mile easy between them.
#1 - 4:29 - 9:03 pace - 149 HR
#2 - 4:06 - 8:20 pace - 148 HR
#3 - 3:43 - 7:24 pace - 155 HR
~1 mile medium easy cool down - 9:55 pace - 148 HR
Nutrition:
Breakfast - cereal w/ fruit
Lunch - Turkey sandwich
Dinner - 2 egg sandwiches
64 days to the MCM
Training:
4 miles Fartlek, road, rolling hills, 7:00pm, warm and humid
~1 mile w/u - 10:40 pace - 139 HR
~3x800m build up repeats at progressively faster pace with 1/4 mile easy between them.
#1 - 4:29 - 9:03 pace - 149 HR
#2 - 4:06 - 8:20 pace - 148 HR
#3 - 3:43 - 7:24 pace - 155 HR
~1 mile medium easy cool down - 9:55 pace - 148 HR
Nutrition:
Breakfast - cereal w/ fruit
Lunch - Turkey sandwich
Dinner - 2 egg sandwiches
Eleven Mile Test
Wed. August 22-Eleven Mile Run on creek path north to E-470 and back. 6:55PM to 8:52PM. Well I did it! This was my test run to see if I have a half-iron triathlon in me. I think I do! The Havest Moon Half-Iron is coming up on Sept. 16th. It is a 1.2 mile mile swim, 56 mile bike and 13.2 mile run. Which is double the distance on the bike and run of the Rattlesnake, but only .2 miles more on the swim (1/5th more).
I'd like some input from my blogging pals on whether you guys think I am ready or not.
Thanks to my blogging pals. I think I have trained harder than I ever have before this summer because of the moral support and accountability that you guys provide.
I'd like some input from my blogging pals on whether you guys think I am ready or not.
Thanks to my blogging pals. I think I have trained harder than I ever have before this summer because of the moral support and accountability that you guys provide.
Wednesday, August 22, 2007
Chris 65 Days Out
Wednesday August 22, 2007
65 days to the MCM
I finally got the 15 miler posted to MotionBased (had to write the admin people and get them to do it manually) so here is the link for last Sunday's run:
http://trail.motionbased.com/trail/episode/view.do?episodePk.pkValue=3725737
Training:
5 miles medium tempo, trail, out and back, rolling hills, 6:30 pm
51:40 (even split), 10:17 pace, 142 avgHR
Nutrition:
Breakfast - Starbucks breakfast sandwich
Lunch - casadilla
Dinner - egg sandwich
65 days to the MCM
I finally got the 15 miler posted to MotionBased (had to write the admin people and get them to do it manually) so here is the link for last Sunday's run:
http://trail.motionbased.com/trail/episode/view.do?episodePk.pkValue=3725737
Training:
5 miles medium tempo, trail, out and back, rolling hills, 6:30 pm
51:40 (even split), 10:17 pace, 142 avgHR
Nutrition:
Breakfast - Starbucks breakfast sandwich
Lunch - casadilla
Dinner - egg sandwich
Chris 66 Days Out
Tuesday August 21, 2007
88 days to the MCM
Training:
4 miles easy, road rolling hills, cool and damp, 6:00 pm
43 minutes, 11:11 pace, 133 avgHR
Nutrition:
Breakfast - Cereal w/ fruit
Lunch - chicken salad wrap and a turkey sandwich
Dinner - Chef type salad
88 days to the MCM
Training:
4 miles easy, road rolling hills, cool and damp, 6:00 pm
43 minutes, 11:11 pace, 133 avgHR
Nutrition:
Breakfast - Cereal w/ fruit
Lunch - chicken salad wrap and a turkey sandwich
Dinner - Chef type salad
Mike 65 Days Out
Wednesday August 22 - Light Fartlek workout with the Striders along the South Boulder trail.
:56 and & 5.7 miles a 10:04 pace overall. We ran 4 x 60 sec, 4 x 90 sec, & 5 x 60 sec. I was quite stiff from the Brainard Lake run, but loosened up and felt great through the workout. We were running controlled at 70% effort throughout the workout.
Tuesday - A much needed massage!
:56 and & 5.7 miles a 10:04 pace overall. We ran 4 x 60 sec, 4 x 90 sec, & 5 x 60 sec. I was quite stiff from the Brainard Lake run, but loosened up and felt great through the workout. We were running controlled at 70% effort throughout the workout.
Tuesday - A much needed massage!
Monday, August 20, 2007
Chris 67 Days Out
Monday August 20, 2007
67 days to the MCM (wow is that getting close or what)
Training:
Total Gym X-training day
Nutrition:
Breakfast - cereal and fruit
Lunch - soup and a piece of Pizza
Snack - french fries and a shake
Snack 2 - popcorn
No Dinner
67 days to the MCM (wow is that getting close or what)
Training:
Total Gym X-training day
Nutrition:
Breakfast - cereal and fruit
Lunch - soup and a piece of Pizza
Snack - french fries and a shake
Snack 2 - popcorn
No Dinner
Rattlesnake Tri
Rattlesnake Triathlon
Sat. Aug. 18-Well the sky was clear and the sun was very bright. Which was great for the swim and bike, but not so great for the run. The swim was about 25 minutes (27 minutes total including the wet suit strip and the run to the transition area) Had a fast 2 min. transition and then a good bike 1:27 for 26 miles. There were lots of rolling hills. I was very fast on the descents (Cousins Kim and Marty have taught me well). I was going 37 mph at one point, because I put it in the big gear and pedaled for as long as I could and then got in my aero tuck. I was faster than all the gals with aero bars on the descents, so I know my body position is good. The run started out decent. Felt better at the beginning than I normally do. My HR was between 163 and 165 for the first 3 miles and then I picked up the pace, my HR was 166-170 the whole way back (last 3 miles). But the heat and hills were killing me, and even though my HR was high, I was wasn't going as fast as I normally would at that part of the race. The run was 58 minutes. With my 2 min. transition from bike to run, my total time was 2:56. The results aren't posted yet, so I don't know my place yet, but I was mad that I let 4 women in my age group pass me in the last 2 miles of the run. GRRRR. I hate the heat and I hate hills, ever since my DVT. Well at least the swim and the bike went well! Thanks for all the support fam.
Sunday-Aug. 19-Bike ride with Punky to Deerfield and back. 39.7 miles in just under 3 hrs. We had a good time together and Mom pulled me over all the hills and in the headwinds. We had fun looking at all of my favorite houses and livestock.
Monday-Aug. 20-AM swim-Easy swim at Stroh indoor pool. 35 minutes. lots of stretching. Mental note, don't decide to do a full length underwater half way across the pool (I didn't take a big enough breath). But I made it.
Sat. Aug. 18-Well the sky was clear and the sun was very bright. Which was great for the swim and bike, but not so great for the run. The swim was about 25 minutes (27 minutes total including the wet suit strip and the run to the transition area) Had a fast 2 min. transition and then a good bike 1:27 for 26 miles. There were lots of rolling hills. I was very fast on the descents (Cousins Kim and Marty have taught me well). I was going 37 mph at one point, because I put it in the big gear and pedaled for as long as I could and then got in my aero tuck. I was faster than all the gals with aero bars on the descents, so I know my body position is good. The run started out decent. Felt better at the beginning than I normally do. My HR was between 163 and 165 for the first 3 miles and then I picked up the pace, my HR was 166-170 the whole way back (last 3 miles). But the heat and hills were killing me, and even though my HR was high, I was wasn't going as fast as I normally would at that part of the race. The run was 58 minutes. With my 2 min. transition from bike to run, my total time was 2:56. The results aren't posted yet, so I don't know my place yet, but I was mad that I let 4 women in my age group pass me in the last 2 miles of the run. GRRRR. I hate the heat and I hate hills, ever since my DVT. Well at least the swim and the bike went well! Thanks for all the support fam.
Sunday-Aug. 19-Bike ride with Punky to Deerfield and back. 39.7 miles in just under 3 hrs. We had a good time together and Mom pulled me over all the hills and in the headwinds. We had fun looking at all of my favorite houses and livestock.
Monday-Aug. 20-AM swim-Easy swim at Stroh indoor pool. 35 minutes. lots of stretching. Mental note, don't decide to do a full length underwater half way across the pool (I didn't take a big enough breath). But I made it.
Mike 67 Days To GO!
Monday August 20 - Easy run with "Punky" Margaret's Pond Loop
:45 minutes 4.32 miles HRave 119
I was a little stiff from yesterday's run at Brainard Lake, but less so than I expected.
Tuesday is a no running day so I will cross train.
:45 minutes 4.32 miles HRave 119
I was a little stiff from yesterday's run at Brainard Lake, but less so than I expected.
Tuesday is a no running day so I will cross train.
Mike 68 Days to MCM
Sunday August 19 - LSD Run at Brainard Lake
2 hours at 10,000+ feet 10.0 miles 12:08 pace
HRave 130 HRmax 154
I fell near the end and have an impressive "trophy" running down my right chin!
Last Week's Totals: Time 4:49 Mileage 28.3
(I missed one easy workout due to my flying schedule)
View the workout at: //trail.motionbased.com/trail/activity/3710119
2 hours at 10,000+ feet 10.0 miles 12:08 pace
HRave 130 HRmax 154
I fell near the end and have an impressive "trophy" running down my right chin!
Last Week's Totals: Time 4:49 Mileage 28.3
(I missed one easy workout due to my flying schedule)
View the workout at: //trail.motionbased.com/trail/activity/3710119
Sunday, August 19, 2007
Chris 68 Days Out
Sunday August 19, 2007
68 days to the MCM
Training:
15 Mile LSD, with Ray on Airline Trail, (4978' total ascent)
Negative Split (1:15:56 and 1:09:09 back)
Total-15.0 miles [] 2:25:05 [] 9:40/mile [] 147 aHR
Lap 1 - 7.5 miles [] 1:15:56 [] 10:07/mile [] 140 aHR
Lap 2 - 7.5 miles [] 1:09:09 [] 9:13 /mile [] 154 aHR
Uploaded to Motionbased.com at this link:
http://trail.motionbased.com/trail/episode/view.do?episodePk.pkValue=3725737
Nutrition:
Brunch - 2 breakfast sandwiches (D.D.)
Dinner - Chop Salad
Snack - Popcorn
68 days to the MCM
Training:
15 Mile LSD, with Ray on Airline Trail, (4978' total ascent)
Negative Split (1:15:56 and 1:09:09 back)
Total-15.0 miles [] 2:25:05 [] 9:40/mile [] 147 aHR
Lap 1 - 7.5 miles [] 1:15:56 [] 10:07/mile [] 140 aHR
Lap 2 - 7.5 miles [] 1:09:09 [] 9:13 /mile [] 154 aHR
Uploaded to Motionbased.com at this link:
http://trail.motionbased.com/trail/episode/view.do?episodePk.pkValue=3725737
Nutrition:
Brunch - 2 breakfast sandwiches (D.D.)
Dinner - Chop Salad
Snack - Popcorn
Saturday, August 18, 2007
Chris 69 Days Out
Saturday August 18, 2007
69 days to the MCM
Training:
Yasso 800's X 7
7 miles Total [] Total Time 1:11:57
1 mile w/u, 7 Yasso 800's with 1/4 mile recovery, 1 mile c/d
## []800m time [] avg H/R [] ascent
#1 [] 4:10 min [] 148 bpm [] 108'
#2 [] 3:34 min [] 144 bpm [] 27'
#3 [] 4:27 min [] 149 bpm [] 160'
#4 [] 4:32 min [] 144 bpm [] 138'
#5 [] 3:26 min [] 152 bpm [] 40'
#6 [] 4:35 min [] 150 bpm [] 183'
#7 [] 3:37 min [] 155 bpm [] 46'
Average 800m Time: 4:03
Walked 9 holes of golf
Weekly Total mileage 8/12 - 8/18 = 28.94 miles
Nutrition:
Breakfast - Starbucks b-fast sandwich & coffee cake
Lunch - Roast Chicken breast with potatoes and mac&cheese
Snack - popcorn
Dinner - chop salad
69 days to the MCM
Training:
Yasso 800's X 7
7 miles Total [] Total Time 1:11:57
1 mile w/u, 7 Yasso 800's with 1/4 mile recovery, 1 mile c/d
## []800m time [] avg H/R [] ascent
#1 [] 4:10 min [] 148 bpm [] 108'
#2 [] 3:34 min [] 144 bpm [] 27'
#3 [] 4:27 min [] 149 bpm [] 160'
#4 [] 4:32 min [] 144 bpm [] 138'
#5 [] 3:26 min [] 152 bpm [] 40'
#6 [] 4:35 min [] 150 bpm [] 183'
#7 [] 3:37 min [] 155 bpm [] 46'
Average 800m Time: 4:03
Walked 9 holes of golf
Weekly Total mileage 8/12 - 8/18 = 28.94 miles
Nutrition:
Breakfast - Starbucks b-fast sandwich & coffee cake
Lunch - Roast Chicken breast with potatoes and mac&cheese
Snack - popcorn
Dinner - chop salad
Friday, August 17, 2007
Chris 70 Days Out
Friday August 17, 2007
70 Days to the MCM
Training:
4 mile hard Tempo - Out 7 Back - Negative split
Road, Rolling Hills, Cool and humid, 7:00pm
Lap 1
2 miles [] 19:25 [] 9:42/mile [] 143 a-HR [] 166 maxHR [] 328'
Lap 2
2 miles [] 17:04 [] 8:28/mile [] 161 a-HR [] 179 maxHR [] 334'
TOTAL
4 miles [] 36:29 [] 9:05/mile [] 151 a-HR [] 170 maxHR [] 662'
Nutrition:
Breakfast - coffee cake
Lunch - curry chicken wrap
Dinner - chicken and multi color pasta
70 Days to the MCM
Training:
4 mile hard Tempo - Out 7 Back - Negative split
Road, Rolling Hills, Cool and humid, 7:00pm
Lap 1
2 miles [] 19:25 [] 9:42/mile [] 143 a-HR [] 166 maxHR [] 328'
Lap 2
2 miles [] 17:04 [] 8:28/mile [] 161 a-HR [] 179 maxHR [] 334'
TOTAL
4 miles [] 36:29 [] 9:05/mile [] 151 a-HR [] 170 maxHR [] 662'
Nutrition:
Breakfast - coffee cake
Lunch - curry chicken wrap
Dinner - chicken and multi color pasta
1 day to Rattlesnake Tri
Well this was a taper week and I kept it in check.
Monday and Tuesday Aug 13 and 14-rest days
Wed. Aug. 15-run and walk on treadmill 4 miles total- .5 mile walk warm up 3 miles run .5 miles walk cool down. no faster than 6.8 mph
Thur. Aug. 16- o-dark thirty pool swim at Parker Rec. 50 minutes. (Chris-its like swim practice in Naperville!) Lots of stretching. only fast for the last 500 or so
Tonight I will get my bike cleaned up and pack up my tri gear. The transition area opens at 5:30 and the women start racing at 7:40AM. It is a time trial start. Wish me luck!!!
Monday and Tuesday Aug 13 and 14-rest days
Wed. Aug. 15-run and walk on treadmill 4 miles total- .5 mile walk warm up 3 miles run .5 miles walk cool down. no faster than 6.8 mph
Thur. Aug. 16- o-dark thirty pool swim at Parker Rec. 50 minutes. (Chris-its like swim practice in Naperville!) Lots of stretching. only fast for the last 500 or so
Tonight I will get my bike cleaned up and pack up my tri gear. The transition area opens at 5:30 and the women start racing at 7:40AM. It is a time trial start. Wish me luck!!!
Tuesday, August 14, 2007
Chris 73 Days Out
Tuesday August 14, 2007
73 days to the MCM
Training:
4 miles easy
Trail, rolling hills
Even split 45:48 [] 11:40 pace [] avg HR 131 [] Total ascent 1059'
Nutrition:
Breakfast - Cheerios w/ fruit
Lunch - szechuan beef
Dinner - steak and veggies
snack - popcorn
73 days to the MCM
Training:
4 miles easy
Trail, rolling hills
Even split 45:48 [] 11:40 pace [] avg HR 131 [] Total ascent 1059'
Nutrition:
Breakfast - Cheerios w/ fruit
Lunch - szechuan beef
Dinner - steak and veggies
snack - popcorn
Mike 73 days To Go
6 Mile Tempo Run - I ran this east along the Highline Canal. 6 miles in 53:20 averaging 8:53/mile. I ran a little fast as I was aiming for 9:05 pace. HRave 134 HRmax 142
Total Time 1:03 and 7.0 miles
Wed. is a rest day
I highly recommend Tempo runs! Run UNDER CONTROL, not all out at a pace that you can sustain. At a pace where you can talk, but not carry on a conversation. Tempos are great for raising your lactic acid threshold. And they are confidence builders.
Total Time 1:03 and 7.0 miles
Wed. is a rest day
I highly recommend Tempo runs! Run UNDER CONTROL, not all out at a pace that you can sustain. At a pace where you can talk, but not carry on a conversation. Tempos are great for raising your lactic acid threshold. And they are confidence builders.
Chris 74 Days Out
Monday August 13, 2007
Training:
Rest Day
Nutrition:
Breakfast - Starbucks breakfast sandwich
Lunch - Turkey sandwich
Dinner - 1 turkey and 1 roast beef sandwich
snack - popcorn
Training:
Rest Day
Nutrition:
Breakfast - Starbucks breakfast sandwich
Lunch - Turkey sandwich
Dinner - 1 turkey and 1 roast beef sandwich
snack - popcorn
Monday, August 13, 2007
Deer Trail ride
Fri. Aug 10-Ran 5 miles in 47 minutes at dusk on the Cherry Creek Trail south to the first gate. Felt really good. Although ate dinner at like 9:30PM.
Sat. Aug 11-Yard work in the AM for 4 hours (reaching down to pull weeds really works your hammies and I got carpal tunnel from weeding in the rocks). Swam at 4:30PM for an hour and 15 minutes. I must have done 4,000 yds. (always good to have an audience). I did a hard 1,000 yds. at the end and then 3 underwater 25's (breaststroke). I must be inspired by Dara Torres.
Sun. Aug. 12-Bike ride out to Deertrail and back 38.6 miles (without a rest break). I felt so great! Separating my run from the bike by running Fri. evening instead of Sat. AM, really helped. I can't believe how easy all those hills seemed, when they were so hard this spring. Thanks to the Courage Classic and Copper Triangle! I can't wait to show Mom this route next Sunday when she is down (bring the Bianchi Mamacita).
Sat. Aug 11-Yard work in the AM for 4 hours (reaching down to pull weeds really works your hammies and I got carpal tunnel from weeding in the rocks). Swam at 4:30PM for an hour and 15 minutes. I must have done 4,000 yds. (always good to have an audience). I did a hard 1,000 yds. at the end and then 3 underwater 25's (breaststroke). I must be inspired by Dara Torres.
Sun. Aug. 12-Bike ride out to Deertrail and back 38.6 miles (without a rest break). I felt so great! Separating my run from the bike by running Fri. evening instead of Sat. AM, really helped. I can't believe how easy all those hills seemed, when they were so hard this spring. Thanks to the Courage Classic and Copper Triangle! I can't wait to show Mom this route next Sunday when she is down (bring the Bianchi Mamacita).
Sunday, August 12, 2007
Mike - Also 75 Days Out!!
Sunday August 12 along the Switzerland Trail 2:30 time 13.89 miles with a 10:48 pace. The trailhead elevation was 8,474, hence the slower pace! We climbed to 9,135 feet, then descended 300 feet at the turn around point, and then slogged back up the 300 feet! The 300 foot climb was over a 1.2 mile distance. Nasty! But it didn't kill me so I will be the better for it.
HRave 126 HRmax 142 calories burned priceless! (1,842) Total elevation gain 1,814
WTD 37.7 miles 6:17 time
HRave 126 HRmax 142 calories burned priceless! (1,842) Total elevation gain 1,814
WTD 37.7 miles 6:17 time
Chris 75 Days Out
Sunday August 12, 2007
75 days to the MCM
Training:
14 Mile LSD (but I was a bit aggressive and it sort of was a 14 mile Tempo Run)
Airline Trail, north, 6:00 am, Felt fantastic for 12 miles and then finished tough. The trail is pretty flat except that I ran out of trail at the 6 mile mark and had to run the miles from 6 to 8 over a hill that felt like Kilimanjaro on a country road.
I did running clock water walk breaks for 5 100ths of a mile ever 1.75 miles. Just enough to get a quick drink.
Dist - 14.00 miles [] Time - 2:23:51 (1:11:06 out, 1:12:45 back) [] Avg pace - 10:16 (100% full running clock) [] Avg HR - 147 [] Max HR - 166 [] Total Ascent 4061'
{Posted to MotionBased.com at this link: http://trail.motionbased.com/trail/episode/view.do?episodePk.pkValue=3634489}
((also posted yesterday's run))
24 Miles Total this week
Nutrition:
Breakfast - Toast (oat bran)
Lunch - Pancakes with sausage and an egg
Dinner - TBD
75 days to the MCM
Training:
14 Mile LSD (but I was a bit aggressive and it sort of was a 14 mile Tempo Run)
Airline Trail, north, 6:00 am, Felt fantastic for 12 miles and then finished tough. The trail is pretty flat except that I ran out of trail at the 6 mile mark and had to run the miles from 6 to 8 over a hill that felt like Kilimanjaro on a country road.
I did running clock water walk breaks for 5 100ths of a mile ever 1.75 miles. Just enough to get a quick drink.
Dist - 14.00 miles [] Time - 2:23:51 (1:11:06 out, 1:12:45 back) [] Avg pace - 10:16 (100% full running clock) [] Avg HR - 147 [] Max HR - 166 [] Total Ascent 4061'
{Posted to MotionBased.com at this link: http://trail.motionbased.com/trail/episode/view.do?episodePk.pkValue=3634489}
((also posted yesterday's run))
24 Miles Total this week
Nutrition:
Breakfast - Toast (oat bran)
Lunch - Pancakes with sausage and an egg
Dinner - TBD
Saturday, August 11, 2007
Chris 76 Days Out
Saturday August 11, 2007
76 days to the MCM
I had a weird injury this week caused by the 2 mile excursion on the downpour on the 8th. That night a large callus (from an old blister from my last 12 miler) came off of the bottom of my foot. Certainly due to finishing that run in soaking wet shoes and socks. Well that would not have been a problem except that it tore off a chunk of "live" skin too, just behind the ball of my left foot on the outside. I had the hardest time getting that to heal up and had to limp around for 3 days trying not to tear he wound open. It was finally healed this morning so I could run again. VERY ANNOYING!
Training:
7 miles, hard hills, road, 9:00 am (the hill profile looks like the CO front range)
watch time - 6.71 miles; Total Time - 1:16:30; Avg pace - 11:24; Avg HR - 143; max HR - 167; Total ascent - 1239' (felt like "dog dirt")
Walked 18 Holes and shot 83 from the tips
tomorrow is 14 miles LSD (ouch)
Nutrition:
Breakfast - cheerios with fruit
Lunch - Boneless Buffalo wings
Dinner - Steak and grilled veggies
Dad,
I think for getting further on to the mid and for foot it helps to "lean into it a bit" and really concentrate on not over-reaching forward with your stride. Also I think of my legs like "springs" pushing me forward and not "ores" pulling me forward; that seems to help me with the feeling (especially uphill).
76 days to the MCM
I had a weird injury this week caused by the 2 mile excursion on the downpour on the 8th. That night a large callus (from an old blister from my last 12 miler) came off of the bottom of my foot. Certainly due to finishing that run in soaking wet shoes and socks. Well that would not have been a problem except that it tore off a chunk of "live" skin too, just behind the ball of my left foot on the outside. I had the hardest time getting that to heal up and had to limp around for 3 days trying not to tear he wound open. It was finally healed this morning so I could run again. VERY ANNOYING!
Training:
7 miles, hard hills, road, 9:00 am (the hill profile looks like the CO front range)
watch time - 6.71 miles; Total Time - 1:16:30; Avg pace - 11:24; Avg HR - 143; max HR - 167; Total ascent - 1239' (felt like "dog dirt")
Walked 18 Holes and shot 83 from the tips
tomorrow is 14 miles LSD (ouch)
Nutrition:
Breakfast - cheerios with fruit
Lunch - Boneless Buffalo wings
Dinner - Steak and grilled veggies
Dad,
I think for getting further on to the mid and for foot it helps to "lean into it a bit" and really concentrate on not over-reaching forward with your stride. Also I think of my legs like "springs" pushing me forward and not "ores" pulling me forward; that seems to help me with the feeling (especially uphill).
Mike 76 Days Out
Saturday August 11 - Boulder Strider workout at Boulder Rez. We ran the fartlek workout outlined below in my last post. 1 hr 6.0 miles HRave 131 HRmax 151
WTD 23.8 miles 3:47
We are running the Switzerland Trail tomorrow AM at "O'dark thirty." 2:30 planned "time on legs"
WTD 23.8 miles 3:47
We are running the Switzerland Trail tomorrow AM at "O'dark thirty." 2:30 planned "time on legs"
Friday, August 10, 2007
Mike 77 Days To Go
Friday August 10 - No run Day
I did some upper body weight training and some core exercises.
Mike
I did some upper body weight training and some core exercises.
Mike
Thursday, August 9, 2007
Impressing the Lifeguards
Wed. Aug. 8- I had a super swim last night. I swam from 7:05 to 8:07. I must have done about 4,000 yds. At 7:50, I decided to do just one last 250, but felt good so turned it into 500, but then still felt good, so went for 750, and then said what the heck and just did 1,000 in about 17 minutes! The lifeguards were complimenting me when I got out of the water.
Thur. Aug. 9- Rode my bike to work today 11 miles in and 16 miles back. Barely made the train at Lincoln, as usual. I rode in like a time trial to catch the train, watch out bunny rabbits! Should be hot for the ride home.
Thur. Aug. 9- Rode my bike to work today 11 miles in and 16 miles back. Barely made the train at Lincoln, as usual. I rode in like a time trial to catch the train, watch out bunny rabbits! Should be hot for the ride home.
Mike 78 Days To Go
Thursday August 9 - Easy
I ran east in my Newtons (still trying to get off of my heels!) for 50 minutes and 5.39 miles. (9:17/mile pace)
I had to work at slowing down to keep my HR down. HRave 124 HRmax 134.
WTD (3 days) 2:47/17.8 miles
Here are my planned workouts for the next three days:
Chris,
How long of an LSD are you planning this weekend? Any advice on getting off of my heels?
Happy trails!
Pops
I ran east in my Newtons (still trying to get off of my heels!) for 50 minutes and 5.39 miles. (9:17/mile pace)
I had to work at slowing down to keep my HR down. HRave 124 HRmax 134.
WTD (3 days) 2:47/17.8 miles
Here are my planned workouts for the next three days:
Friday 10th | Rest Day - No Running | |
Saturday 11th | Portsea Fartlek - Meet @ Rez Parking Lot @ 7:30 am | |
Warm Up 15 min/Stretch/4 x 20 sec strides | ||
(3 x 2 min/60 sec easy) (4 x 30 sec/60 sec easy) | ||
(3 x 4 min/2 min easy) (4 x 60 sec/60 sec easy) | ||
Take 2 min easy between sets | ||
Cool Down 10 minutes | ||
Sunday 12th | Easy Long Run 2 hr 30 min - MARATHONERS | |
Chris,
How long of an LSD are you planning this weekend? Any advice on getting off of my heels?
Happy trails!
Pops
Wednesday, August 8, 2007
Chris 79 Days out
Wednesday August 8, 2007
79 days to the MCM
7 hrs sleep overnight
Training:
"2 miles hard"; I was going to go longer but it started to pour and I cut short since I was getting soaked; road, hills; 6:00 am
1.76 miles; 15:54 ; 9:03 pace ; 140HRavg ; 327' ascent
Nutrition:
Breakfast - cereal w/ fruit
Lunch - chicken wrap sandwich
Dinner - Cobb salad
Snack - casadilla (I was starving, oh well almost a full good food day)
79 days to the MCM
7 hrs sleep overnight
Training:
"2 miles hard"; I was going to go longer but it started to pour and I cut short since I was getting soaked; road, hills; 6:00 am
1.76 miles; 15:54 ; 9:03 pace ; 140HRavg ; 327' ascent
Nutrition:
Breakfast - cereal w/ fruit
Lunch - chicken wrap sandwich
Dinner - Cobb salad
Snack - casadilla (I was starving, oh well almost a full good food day)
Mike 79 Days To Go!
Wed Aug 8 BS Tempo at Coot Lake
Time 1:07 6.87miles HRave 130 HRmax 152
Tempo paces: 8:20/m 8:16/m 8:05/m
Note that I ran faster as the workout progressed!
Tue Aug 7 Easy run around Margaret's Pond
Time :50 5.53 miles 1st run in/on Newton shoes!
Mon Aug 6 Rest Day
Sun Aug 5 LSD Stanley Park Vancouver
2:10 13.1 miles! HRave 123 HRmax 146
Great Run! I ran the last two miles at a 9:22 pace
Sat Aug 4 Tempo Vancouver
1hr 6.36 miles HRave 128 HRmax 147 9:28 overall pace
4 x 800m Intervals
Fri Aug 3 Rest Day
Thu Aug 2 Easy Run
TM in SEA 51 min 5.0 miles HRave 119 HRmax 131
Perfect HR for an easy run!
Overall I am feeling GREAT!!
Last weeks mileage was 42.81 miles as I LSD'd on Mon and Sun
Tempo Workout - Meet @ Tom Watson Park @ 6:30 am | ||
Warm Up 15 min/Stretch/4 x 20 sec strides | ||
3 x 1.5 miles @ tempo pace with 3 min active rest | ||
Marathoners - run @ half marathon goal pace | ||
Half Marathoners - run @ 10 km goal pace | ||
Cool Down 10 minutes | ||
Tempo paces: 8:20/m 8:16/m 8:05/m
Note that I ran faster as the workout progressed!
Tue Aug 7 Easy run around Margaret's Pond
Time :50 5.53 miles 1st run in/on Newton shoes!
Mon Aug 6 Rest Day
Sun Aug 5 LSD Stanley Park Vancouver
2:10 13.1 miles! HRave 123 HRmax 146
Great Run! I ran the last two miles at a 9:22 pace
Sat Aug 4 Tempo Vancouver
1hr 6.36 miles HRave 128 HRmax 147 9:28 overall pace
4 x 800m Intervals
Fri Aug 3 Rest Day
Thu Aug 2 Easy Run
TM in SEA 51 min 5.0 miles HRave 119 HRmax 131
Perfect HR for an easy run!
Overall I am feeling GREAT!!
Last weeks mileage was 42.81 miles as I LSD'd on Mon and Sun
Tuesday, August 7, 2007
Chris 80 Days out
Tuesday August 7, 2007
80 days to the MCM
7.5 hrs sleep
Training:
"2 miles easy"; road; hills; 7am; warm and humid
1.74 miles; 18:09; 10:24 pace; 129 avg HR; elevation gain total - 410'
Nutrition:
Breakfast - cereal and fruit
Lunch - burrito and fries
Dinner - Cobb salad
Where are you at, Dad?
80 days to the MCM
7.5 hrs sleep
Training:
"2 miles easy"; road; hills; 7am; warm and humid
1.74 miles; 18:09; 10:24 pace; 129 avg HR; elevation gain total - 410'
Nutrition:
Breakfast - cereal and fruit
Lunch - burrito and fries
Dinner - Cobb salad
Where are you at, Dad?
Chris 81 Days Out
Monday August 6, 2007
81 days to the MCM
9 hrs sleep
Training:
Rest Day
Nutrition:
Breakfast - Starbucks b-fast sandwich & Muffin
Lunch - chicken salad on wheat
Dinner - 3 egg sandwiches on wheat toast
Snack - 2 grilled cheese on wheat
81 days to the MCM
9 hrs sleep
Training:
Rest Day
Nutrition:
Breakfast - Starbucks b-fast sandwich & Muffin
Lunch - chicken salad on wheat
Dinner - 3 egg sandwiches on wheat toast
Snack - 2 grilled cheese on wheat
Copper Triangle
Mon. July 30-rest day
Tues. July 31-one hour evening swim at the outdoor pool (I love summer). Felt amazing and strong. Did 3 underwater 25 m's at the end of the workout and then a 100 M. fast free to top it off.
Wed. Aug. 1-evening run 5 miles on the creek path south to the dam. It was cool in the evening and because it was getting dark, I had to run home really fast!
Thur. Aug. 2-Bike to work and back. 11 miles in to Light rail and then 16 miles home (in a cloud burst for 20 minutes). Had to go home and dry out and clean my bike.
Fri. Aug. 3- rest day- to Silverthorne in evening
Sat. Aug. 4-Copper Triangle bike ride with the Mumster. 78 miles over 3 passes (Copper Mtn. over Fremont Pass to Leadville. Then over Tennessee Pass and past Camp Hale (go 10th Mtn. Division!!). then over Battle Mtn. through Minturn along the Eagle River and into Vail. Then the long slog up and over Vail Pass. Mom did great considering her sinus infection. We rode togther down Vail Pass into Copper Mtn. Vail pass was easier this time than the first day of Courage Classic, maybe I am stronger, or maybe just not as intimidated. What a fun day of riding!! Thanks Mom!
Sun. Aug. 5- Silverthorne 3 hour hike with Mom. I can't remember the trail name. We got caught in the rain on the way down. and were soaked and wet. At least we didn't get struck by lightening. We hiked with a German Shephard with degenerative joint disease on the way down, Hank, he was pretty cool. Horrible traffic coming down to Denver.
Mon. Aug. 6-rest day
Tues. Aug. 7-Ran 3 miles on treadmill in the AM. (double public hearing week, so no workouts until Wed.)
Tues. July 31-one hour evening swim at the outdoor pool (I love summer). Felt amazing and strong. Did 3 underwater 25 m's at the end of the workout and then a 100 M. fast free to top it off.
Wed. Aug. 1-evening run 5 miles on the creek path south to the dam. It was cool in the evening and because it was getting dark, I had to run home really fast!
Thur. Aug. 2-Bike to work and back. 11 miles in to Light rail and then 16 miles home (in a cloud burst for 20 minutes). Had to go home and dry out and clean my bike.
Fri. Aug. 3- rest day- to Silverthorne in evening
Sat. Aug. 4-Copper Triangle bike ride with the Mumster. 78 miles over 3 passes (Copper Mtn. over Fremont Pass to Leadville. Then over Tennessee Pass and past Camp Hale (go 10th Mtn. Division!!). then over Battle Mtn. through Minturn along the Eagle River and into Vail. Then the long slog up and over Vail Pass. Mom did great considering her sinus infection. We rode togther down Vail Pass into Copper Mtn. Vail pass was easier this time than the first day of Courage Classic, maybe I am stronger, or maybe just not as intimidated. What a fun day of riding!! Thanks Mom!
Sun. Aug. 5- Silverthorne 3 hour hike with Mom. I can't remember the trail name. We got caught in the rain on the way down. and were soaked and wet. At least we didn't get struck by lightening. We hiked with a German Shephard with degenerative joint disease on the way down, Hank, he was pretty cool. Horrible traffic coming down to Denver.
Mon. Aug. 6-rest day
Tues. Aug. 7-Ran 3 miles on treadmill in the AM. (double public hearing week, so no workouts until Wed.)
Sunday, August 5, 2007
Chris 82 Days out
Sunday August 5, 2007
82 days to the MCM
Training:
9 mile LSD
9:00am, Trail, hills (the hill profile looks like a row of sharks teeth.
1:56:05, 12.59/mile pace, 141 Avg HR, toal elevation gain 6,056'
(posted to the Web at http://trail.motionbased.com/trail/player/3558594)
Nutrition:
Breakfast - cereal with a ton of fresh fruit
Dinner - Mac and Cheese with andulli sausage
82 days to the MCM
Training:
9 mile LSD
9:00am, Trail, hills (the hill profile looks like a row of sharks teeth.
1:56:05, 12.59/mile pace, 141 Avg HR, toal elevation gain 6,056'
(posted to the Web at http://trail.motionbased.com/trail/player/3558594)
Nutrition:
Breakfast - cereal with a ton of fresh fruit
Dinner - Mac and Cheese with andulli sausage
Saturday, August 4, 2007
Chris 83 days out
Saturday August 4, 2007
83 days to the MCM
Training:
10K hard tempo (out & back, 1 min slower back, but that was uphill)
7:00 am, hot & humid, with Ray on the Airline trail
Distance (6.14 mi) Total Time (54:36) Avg Pace (8:54) Avg HR (151 bpm) Total Ascent (1424')
Tomorrow 9 Mile LSD
83 days to the MCM
Training:
10K hard tempo (out & back, 1 min slower back, but that was uphill)
7:00 am, hot & humid, with Ray on the Airline trail
Distance (6.14 mi) Total Time (54:36) Avg Pace (8:54) Avg HR (151 bpm) Total Ascent (1424')
Tomorrow 9 Mile LSD
Chris 84 Days out
Friday August 3, 2007
84 days to the MCM
Training:
2 miles easy, 8:00pm, 100+ degree heat index and I had to shut it down
84 days to the MCM
Training:
2 miles easy, 8:00pm, 100+ degree heat index and I had to shut it down
Chris 87 Days Out
Tuesday July 31, 2007
87 days to the MCM
Training:
3.26 miles easy, road & trail combo, 7:00pm, Extreemely Hot & Humid
Tested out new Garmin (SOOOOOOOO COOL)
I was hoping that I could get some of the graphs over to here, but it seems to not work to paste it???
Total Time (36:53) Avg Pace (11:18)Avg HR (144bpm)Total Ascent (783')
87 days to the MCM
Training:
3.26 miles easy, road & trail combo, 7:00pm, Extreemely Hot & Humid
Tested out new Garmin (SOOOOOOOO COOL)
I was hoping that I could get some of the graphs over to here, but it seems to not work to paste it???
Total Time (36:53) Avg Pace (11:18)Avg HR (144bpm)Total Ascent (783')
Wednesday, August 1, 2007
Mike - 86 Days
Here is today's Striders workout:
Total running time 1 hour, 6.34 miles
136 HRave 151 HRmax
18.34 miles WTD
Wednesday 1st | Tempo/Hill Workout - Meet @ Eagle Trailhead @ 6:30 am | |
Warm Up 15 min/Stretch/4 x 20 sec strides | ||
START with 3 mile @ tempo pace TAKE 5 min to re-group | ||
THEN 2 x 60 sec up/60 sec jog down recovery | ||
THEN 3 x 45 sec up/60 sec jog down recovery | ||
END with 4 x 30 sec short hills | ||
Easy to Base after Each Set | ||
Cool Down 10 minutes | ||
Total running time 1 hour, 6.34 miles
136 HRave 151 HRmax
18.34 miles WTD
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