Thursday run

4 miles exploring a new new path in Chatfield State Park. Loving the cooler fall temps that are beginning, about 55 degrees this morning.

Best Swim this year

Had a really great swim for x-train day. 2500 yds. 500w/u, 5x100 IM, 1650 pull. When I was doing the mile pull the Jr. Swim team that was there started racing me doing 50s (and loosing LOL)

Split 5 mile

2 miles in the am - and 3 miles in the evening. The second run was hot and dark - ugh

Monday swim

X-train day in the running TNG program. Did 2000 us w/o - 200 wu, 300 pull, 4x100, 1000 pull

Tuesday and Wednesday

Tuesday - 4 mile run Wednesday - Backpack workout

A good week!!!

We feel like we are off to a good start on our training program. Heather has new shoes. A little more stability to combat a recurring metatarsal "cramp" on runs out past 7 miles. Because of the split long run rest day was shifted to Tues then went Wed - 5 miles, Thurs - 7 miles, Fri rest, Sat 4 Mile trail run and Sun - 9 mile LSD. I also swam 1500 yes on Mon, Wed & Fri. All in all a good solid week.

Saturday 11 Miles with Fast Forward

This was a hilly run and I struggled at times. Fortunately it was a cool morning. I just didn't feel as well as I have the past LSD's. I probably didn't hydrate enough yesterday. Here is a link to my run:

http://connect.garmin.com/activity/572016532

Easy biking

40 minutes on the recumbent bike trainer in the basement.

Tuesday and Wednesday

Tuesday morning backpack workout, Wednesday morning 5k run.

Sunday-Monday split 8 mile LSD (& a swim)

Split an 8 mile LSD run over Sun and Mon. Had to go late on Sun so did 5 then did the balance on Monday. Also did a nice ladder swim workout 500 w/u, 400 pull, 3x100 pull(1-3), 200 stroke, 100IM

Monday morning

4 mile run this morning next to the South Platte.

Saturday LSD with Fast Forward

After a one mile warm up we ran a three mile loop (actually a rectangle) with a 3 minute walk at the end of each loop. We ran the loop 3 times at Zone 2 for a total of 9 + 1 miles. I felt pretty good with surprisingly (given hard workouts on Tue & Thu) fresh legs. Running with a group of people with similar fitness is quite beneficial. I can find at least one person each workout that will help me push my effort. I am thinking about running the Boulder Half on Oct 5. Anyone want to join me?

5 mile split

1 mile am (late start) and 4 miles pm all moderate. Nice runs!!

Wednesday and Thursday self-abuse

Wednesday - 5k run next to the South Platte. Thursday - Backpack workout: Lunges and 22 minutes on treadmill at 15%. Situps, leg lifts and planks.

Fast Forward Hill Workout

Tuesday's hill workout was run at 6PM in 88F heat! But it was a dry heat! After our warmup run and dynamics we ran 10 1 minute hills @ Zone 4 with a jog back to the start. I survived the run pretty well. The workout was designed to improve leg strength and running form. As Mikey loves to say, "If it doesn't kill you-----"

Sunday heat LSD

OMG - went for a 6 mile LSD in the heat of the day. It was aweful - Heather may have gotten some heat exhaustion - uh-oh.

Friday - lower troll bridge double

Ran lower troll bridge twice onece with Heather then a second time 6 miles total

4 mile run

Man I hate our new house. ;) Walked out our door, 150 yards to the trailhead, and enjoyed 4 miles of running next to lakes and the South Platte. Lots of trails to explore in the next few years!

Sunday Cross Training

     Debbe led me on a one hour bike ride this morning. We rode west on Baseline which has a nice, wide shoulder for cyclists. As many of you may know, I am rather fearful of bike run ins with autos. I did manage the entire trip accident free. Probably because the drivers could see the bright yellow streak that runs down my backside! LOL
     The ride was a fun one and I feel a little better sharing the road with all of the Bubba's of the world.
     Monday is a day off for me. My group workout Tuesday consists of 10 1 minute hill runs @ Zone 4 - NASTY! Thursday's workout is less demanding with just some Zone 1 & 2 running.

Fast Forward LSD

I ran an 11 miler with my running group this morning. We started at Boulder Res on the "Certain Death" trail. Then we basically followed the Boulder Backroads course. I felt really good the last three miles running my last mile at a 10:51 pace (41 sec/mile faster than my average pace for the run). Chris inspired me to pick it up that last mile. See, I do actually listen to you, Chris!

Here is a link to today's run:

http://connect.garmin.com/activity/560860376

Happy Trails,

W

Doyleville LSD

I ran my LSD (a little over 8 miles) at the ranch with Bayley. Punky joined us to the mail boxes. I joked after my return that I ran so far that I ran out of Gunnisin County! Actually not that impressive in that Saguache County is just over Coyote Hill. But what a hill it is!
This LSD was quite unique in that I was delayed during the last mile by a cattle drive! Go figure!

Wow - nearly a week to post

Sat - nice 5 mile trail run Sun - 2.5hs of water Polo Mon - 2 miles easy Tues - 4 mile monster hill run in Nashville Wed - 2 miles easy Thurs - 2 miles easy (should have been 5) We are now in the next 1/2 marathon training plan (16 weeks)

Saturday Aug 2 - 5 mile run. Monday Aug 4 - 4 mile run.

Three'fer Friday

Quick 3 miles at about 8:00 avg. 9:00, 8:00, 7:00. Nice and cool, nothing like Aug 1st