Monday, January 25, 2010
Location: Bailey, Colorado - Burland Subdivision
Timed Distance: 3.1Miles
Time: 32:57 Minutes
Average Pace: 10:30 min/mile
Total Time: 55 minutes (Warm-up, Timed Run and Cool-Down)
Weather Condition: Clear, Temperature 27.8 °F, Feels Like 16.4 °F, Wind 16.1 mph SSW, Humidity 37%, Patches Snow and Ice
Elevation: 8,086 ft to 8,310 ft (Hilly with 224 ft of Elevation Change)
I need to get a formal training program. I usually just wing it and do what I feel like doing. Today I did an easy 5K hill run. Yesterday, I combined W6D1 and W7D1 of the C25K program. I also threw in 2 x200 and 2x400 speed intervals.
I am roughly following 5K training program from Running Planet. Then, when I feel like it, I shift gears to a 10K program. I think a bit more training structure would be good.
I have attempted to put together a racing schedule for March, April and May. A number of really interesting races have yet to be scheduled. Here is my tentative schedule:
Mar 7, 2010: Dam Run 5K - Greenwood Village, CO
Mar 20, 2010: HRCA St. Patrick's Day 5K Run- Highlands Ranch, CO
Apr 10, 2010: HRCA Heritage/Adventure Run 10K - Highlands Ranch, CO
Apr 24, 2010: Sierra's Race Against Meningitis 5K Run/Walk - Loveland, CO
May 8, 2010: Blazing Bullets 10K Trail Run - Westminster, CO
Jun 12, 2010: Run the Rockies Ten Mile Creek 10K - Frisco, CO
Jun 19, 2010: Joe Colton's Off Road Adventure 5K Run - Rollinsville, CO
Jul 4, 2009: Freedom Run 5K - Evergreen, CO
Aug 7, 2010: Creek Streak 5K run - Aurora, CO
November 20, 2010: Bailey Days Extravaganza 5k Run/Walk, Park County, Colorado
The 5K Bailey Days run that is a really cool event. This race is only advertised in the local Fairplay Flume and Park County Republican newspaper. The participants are some of my neighbors, Park County Sheriff deputies, Plate Canyon Firefighters, and kids from the Platte Canyon HS Track Team. Bailey is a small town. We all know each other. This is as fun as it gets.
I will be able to refine my schedule as other races become available. I will at least pre-register for the first few of races on this list.
Saturday, January 23, 2010
LOCATION: Bailey, Colorado -- Platte Canyon High School Track and Cross-Country Trail
TRAINING: Slow Intervals + 2 x400 Speed Intervals + 2 x 200 Speed Intervals
TOTAL DISTANCE: 5.2 Miles
SLOW INTERVAL RUN/WALK RATIO: 2:1
AVE PACE: 12 min/mile
400 SPEED INTERVAL PACE: 7.4 mile/min
200 SPEED INTERVAL PACE: 6.1 mile/min
COMPANY: Alone (As Always)
TOTAL TIME: 75 minutes (Stretching, Running /Walking, Speed Intervals, Cool Down)
WEATHER CONDITIONS: Sunny, Temperature 29.8 °F, Feels Like 15.6 °F, Wind 25.3 mph SW, Humidity 24%, Patches of Frozen Snow.
ELEVATION: 8047 Feet
I had a perfectly miserable run today. I mostly ran on a track. The wind was really fierce at 25+ mph. As I would come around the back straight, I would get hit in the snoot with a blast of freezing wind. After a few laps, I really started to dread that back straight!
I have lived in the Colorado my whole life. I can take quite a bit of cold and wind. I have got to say that 25 mph icy blast hurt like hell! My lower lip cracked and started to bleed. My eyes were watering. I did something I have never done before - I gave up!
First time for everything!
I took this photo today. Note the brush near the river is bending over in the wind.
Here is the same place last summer. I want it to be summer.
Tuesday, January 19, 2010
TIME: 5:00 pm
LOCATION: Bailey, CO - Home Gym
TOTAL TIME: 60 minutes
While running on Sunday I got tired too quickly. My hamstrings were really bothering me. I was very slow. I decided I need some time to recover. I wanted to stretch and do my therapy exercises. Here is what I did:
10 minutes - elliptical trainer (warm-up)
20 minutes - slow stretching
20 minutes - therapy band exercises
10 minutes - elliptical trainer (cool-down)
Total Time 1 hour
The stretching and therapy band exercises were given to me by my physical therapist. I went through some rehab last summer and have been working to keep from getting re-injured.
I also pushed my caloric intake to the top of my range. I think I few more days of an easy workouts and I may be able to run a bit better.
Sunday, January 17, 2010
TIME: 3:00pm - 5:00 pm
LOCATION: Thunderridge HS Track-- Highlands Ranch, Colorado
TIMED DISTANCE: 5K
5K TIME: 29:24
AVERAGE PACE: 9:43 min/mile
TOTAL TIME: 120 minutes (Warm-up, Timed Run, Interval Run, 4 x 100 Acceleration Drills, and Cool-Down)
WEATHER CONDITIONS: Clear, Temperature54.1 °F, Feels Like 51.4 °F, Wind-Calm, Humidity 3o%
I decided to cheat today and drive down to a lower elevation for my run. I ran on a concrete trail along a green belt today. I am not a fan of concrete.
Due to the nice weather there were plenty of people out walking and running. I decided to time the first 5k. I ran intervals for another 5k. My intervals consisted of 90-second runs followed by 60-second walks. I am trying to get some endurance.
Then it happened. A 20-something woman ran past me. She had a perfect even stride. Her rhythm was beautiful. She was a good runner.
I am an erratic runner. My pace is all over the place. I go from blazing speed to limping along. I have tried to do a nice even pace. I have yet to be successful. I really don't know why.
When I got back to the high school there was a guy running at a nice even pace around the track. I think I am the only person on the planet that can't run at a consistent pace.
I am pretty sure I am a terrible runner. I am not particularly slow. I just get where I want to go in a pretty ugly way.
After my attempt at distance running, I decided to do 4x100 acceleration runs on the football field. I am good at these sprinting drills. I just wanted to finish my workout with something I could do well.
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