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!

Back in here!!!

Been meaning to get back in here We had a good weekend run out the "red trail" 3 miles - and a little hike Two two-milers in the am this week and two swim workouts Something to build on. Everyone out here is a little injured (a knee and a foot - nothing major, we hope!!!)

Foothills scramble

16 miler adding in 2,200 feet of elevation gain this time. Started at the parking lot by Green Mountain, went over Dinosaur Ridge and down to Matthews/Winters Park, then up and over another hill to end up down in Red Rocks. Turn around and head back. Finished that in 4 hours, partly due to Hokas that don't work well in rocky terrain slowing me down some. I'm happy enough that pace should allow me to finish my trail marathon with plenty of time to spare before the cutoff.

Midweek short-long run

Took care of an 8 miler on Wednesday due to heading out of town this weekend.

Canyonlands Half Marathon in Moab, UT

     I just got back into town after running the Canyonlands Half Marathon in Moab, Utah on Saturday. The race begins 11 miles up the most stunning canyon with the Arches National Park and the mighty Colorado River on your right. The last two miles into town was tough as it was suddenly hot as we exited the canyon and there was a slight uphill grade which was accentuated because of the fairly consistent downhill for the first 11 miles. I hadn't really trained up properly with my longest run "only" ten miles so I feel that I ran pretty well considering. The weather was beautiful with no wind. I ran the entire race with Rob Dean from my running group and his presence was a big help especially during the last two miles.

     I would highly recommend this race as the scenery is spectacular! For those bloggers with a fondness for beer (that's you, Gary) Moab is definitely NOT dry!

Beautiful morning run

Did a lap around Chatfield Reservoir this morning for 16 miles. Left at sunrise and watched the hot air balloons take off. A beautiful morning for a run, but I can't lie....these long runs are starting to get brutal.

3/15 Summit

Can't believe that it took until March 15th until it was clear enough to run the summit of East Rock. It was not fast and not down was more fun than up, but we did it. Could it be a trend? Let's hope so!!!!

Back to more mileage

Knocked out 14 yesterday, it wasn't pretty at the end. :)

Easy 8

Everything is relative, nowadays an 8 mile run for my "light" week seems nice and short.

Saturday Ice Dodging

Got my long run in, zigzagging back and forth on the trail to avoid all the ice. Looking forward to warmer weather for some better conditions. 14 miles today, to cap off a 23 mile week.

Easy Treadmill Run at the YMCA

     As the weather is a bit dodgy today I ran my 50 minute Zone 1 run on the treadmill at the "Y" this morning instead of running with my group tonight. Wise decision on the old man's part as they just cancelled tonight's run.
    We are skiing tomorrow at Copper and Monday and Tuesday at Crested Butte with a long run on Saturday.
     BTW, has anyone seen Chris??

Long Run

This time I planned ahead, got my 12 miles in on Friday before our weekend snow storm.

Toughing out the storm

No reason to get out and run while it's 65 and sunny, when you can do 10 miles in the middle of a snow storm!

Sunday LSD

     I ran on my own this morning as I could not attend my running group's run yesterday. I did a trail run from Superior to Highway 93 and back. The weather deteriorated during the run with the Flatirons nearly obscured near the end. I ran for 1:55 and covered 9.22 miles. Now it is snowing so I'm happy that I started when I did. The first part of the run was somewhat uphill and made me doubt myself, but then I felt better and ran my fastest two miles at the downhill end of the run.
     Anyone out there? Or am I talking to myself?

Saturday LSD

     Well, I survived today's long run - barley! Our monthly Overlook flamingo party was last night at 12 Degree Brewing Co. They specialize in Belgium style beer. I only had 2 1/2 glasses, but I forgot about the high Alcohol content! Lesson learned! (I hope) The weather was beautiful with a temp of 70F at the end. Numerous walk breaks were required!  I ended up with a time on legs of 1:33 and a little short of 8 miles.

Tuesday Hill Workout

     Today I celebrated my Birthday by heading to the YMCA for a treadmill workout. We are having dinner tonight at Bistro Vendome so I will miss our F4 evening workout. I simulated the hill workout that my buddies will be running tonight.
     I ran the following at Zone 4:
4 X 30 sec @ 6% grade & 6.5 mph
4 X 45 sec @ 6% grade & 6.5-7.0 mph
Happy trails!

Saturday Run

10 miles to the south end of Chatfield Reservoir and back. Starting to gear up for a June marathon.

Running Again After The Flu

     I am back running again after enduring three weeks of flu/cold! I ran with Fast Forward Tuesday and Thursday evenings and just finished an LSD this morning. Thursday's workout was a hill workout and was challenging. We ran 4 X 6 min hill repeats at upper Zone 2. I managed to make my last repeat my fastest which achieved my goal for the workout. It is strange running in total darkness. Seeing a group of twenty runners with headlamps is quite a sight.
     Today's run was a Zone 1 long run on the Davidson Mesa trail overlooking Boulder. It was fun running easy and talking with my running buddies. After the run we bought Punky new running shoes with the F4 discount. The sales person that assisted Deb had just been notified that he had been invited to be one of only 30 runners to compete in the US 2016 Olympic Marathon trial! Only in Boulder County!