Mon - Nothing
Tue - 5 mi (:45) Twin Lakes - Mellow shake out after the 24-miler on Sunday
Wed - 3.5 mi (:31) Twin Lakes - Another easy run
Thu - 2.4 mi (:45, 600') View Point Trail - Rode my bike to Flagstaff Mtn after work. Hadn't run this trail before. I was running out of time as I had to grab beers with some friends at Avery (rough life, I know), so I skipped the summit.
Fri - Nothing
Sat - 9 mi (2:03, 3,000') Green Mtn, down Bear Canyon, back on Mesa Trail - My kind of weather, super cloudy and cool. Made quick work up Green, :44 summit. Bear Canyon was completely socked in, awesome.
Sun - 8 mi (1:57, 2,800') Flagstaff Mtn & Green Mtn - Another nice day with mild temps.
-------------
Weekly Totals:
Miles: 27
Vertical: 6,400'
Time: 6hrs flat
Backed off the mileage from the previous week by about 40%. I feel like the weekly schedule has been getting a little lopsided, with the majority of the miles coming from the Sunday long run. With the Dirty Thirty around the corner, I'm not going to push the distance much further until then.
Monday, May 21, 2012
Sunday, May 6, 2012
Weekly Update: 4/30 - 5/6
Tue: 2 mi (:18) Twin Lakes - A scant run, but my left knee exhibited some acute soreness occasionally in the upper-right patella region as a result of really tight quads after Sunday's long run.
Wed: 3.5 mi (:32) Twin Lakes - Little test run to make sure the knee was proper and it was.
Thu: 7 mi (1,600', 1:28) McClintock/Mesa/Bluestem - Didn't feel much soreness until after an hour, at which point the pain wouldn't let up, so I stopped running and walked the last two miles. Just before I stopped running (I was climbing the little switchback behind NCAR) I happened upon a bear casually crusing the trail going my direction. We had a little moment before he ambled down into the drainage.
Sat: 8 mi (3,600', 2:27) SoBo Peak & Bear Peak via Towhee/Shadow Canyon/down Fern Canyon/Bluestem - After tons of stretching on Friday, the knee was legit, so I headed to South Mesa to go up SoBo Peak and Bear Peak. My ascent of Shadow was at a super casual pace (stopping a couple times to let others go ahead - I hate leading people up climbs because I tend to run too hard), hitting the saddle in 1:02. I reached the summit of SoBo in 1:09 and Bear in 1:21. I descended Fern super slowly to make sure the knee didn't freak out.
Sun: 24 mi (5,010', 4:53) Goshawk loop/Mesa/McClintock/Mesa/Doudy to Springbrook - Really nice and slow long one. Perfect temps the whole morning, ~low 60's. Definitely a solid 5-hour outing. Legs were good the whole way and so was the knee!
-------------------
Weekly Totals:
Miles: 45
Vertical: 10,210
Time: 9:39:39
Wed: 3.5 mi (:32) Twin Lakes - Little test run to make sure the knee was proper and it was.
Thu: 7 mi (1,600', 1:28) McClintock/Mesa/Bluestem - Didn't feel much soreness until after an hour, at which point the pain wouldn't let up, so I stopped running and walked the last two miles. Just before I stopped running (I was climbing the little switchback behind NCAR) I happened upon a bear casually crusing the trail going my direction. We had a little moment before he ambled down into the drainage.
Sat: 8 mi (3,600', 2:27) SoBo Peak & Bear Peak via Towhee/Shadow Canyon/down Fern Canyon/Bluestem - After tons of stretching on Friday, the knee was legit, so I headed to South Mesa to go up SoBo Peak and Bear Peak. My ascent of Shadow was at a super casual pace (stopping a couple times to let others go ahead - I hate leading people up climbs because I tend to run too hard), hitting the saddle in 1:02. I reached the summit of SoBo in 1:09 and Bear in 1:21. I descended Fern super slowly to make sure the knee didn't freak out.
Sun: 24 mi (5,010', 4:53) Goshawk loop/Mesa/McClintock/Mesa/Doudy to Springbrook - Really nice and slow long one. Perfect temps the whole morning, ~low 60's. Definitely a solid 5-hour outing. Legs were good the whole way and so was the knee!
-------------------
Weekly Totals:
Miles: 45
Vertical: 10,210
Time: 9:39:39
Monday, April 30, 2012
Weekly Update: 4/23 - 4/29
Mon: 6 mi (1:47, 3,000') Green Mtn summit via 1st/2nd Access - A bit of a longer approach than going the typical Amphitheater/SR route, but equally as challenging, if not more so. I sort of stumbled around trying to connect the backside of the 1st flatiron to Saddle Rock, resulting in a slow ascent - 1:05 to the summit.
Tue: Off
Wed: Off
Thu: 7 mi (1:30, 2,000') 1st/2nd Flatiron Access/Mesa/McClintock - I was kind of on a kick with the 1st/2nd route over the last few days. Kicking off my usual Mesa run with the 1st/2nd climb was a nice change of pace. I dig the tight, technical switchbacks.
Fri: 9 mi (1:33, 1,800') McClintock/Mesa to Bluestem - Nice evening on the mesa with plenty of cool cloud cover - love the Spring/Summer afternoons in Boulder.
Sat: 6 mi (1:26, 2,900') Green Mtn - Good rhythm all the way up. Pushed pretty hard. Hit the top in ~ :44.
Sun: 22 mi (4:12, 4,700') Goshawk loop/Towhee/Mesa/McClintock/Doudy - Felt like the first 8 miles (Goshawk) took a bit more effort than usual, which is probably the result of accumulated fatigue from the last few days. Fell into a nice pace once I hit Towhee. Coming back, I felt much better than when I started out.
--------------------
Weekly Totals:
Miles: 50
Vertical: 14,400'
Time: 10hrs, 28mins
April Totals:
Miles: 168
Vertical: 41,040'
Time: 33hrs, 8mins
A fairly decent week in terms of volume. With the exception of last week, I've been consistently increasing the mileage at a pretty conservative rate. My climbing fitness is definitely getting sharper with each week too. I feel like I've transitioned well from hiking the super steep stuff to running the same terrain, especially the bigger step-ups on Amphitheater.
Only four more weeks until the Golden Gate Dirty Thirty and there's still plenty of work to do yet.
Tue: Off
Wed: Off
Thu: 7 mi (1:30, 2,000') 1st/2nd Flatiron Access/Mesa/McClintock - I was kind of on a kick with the 1st/2nd route over the last few days. Kicking off my usual Mesa run with the 1st/2nd climb was a nice change of pace. I dig the tight, technical switchbacks.
Fri: 9 mi (1:33, 1,800') McClintock/Mesa to Bluestem - Nice evening on the mesa with plenty of cool cloud cover - love the Spring/Summer afternoons in Boulder.
Sat: 6 mi (1:26, 2,900') Green Mtn - Good rhythm all the way up. Pushed pretty hard. Hit the top in ~ :44.
Sun: 22 mi (4:12, 4,700') Goshawk loop/Towhee/Mesa/McClintock/Doudy - Felt like the first 8 miles (Goshawk) took a bit more effort than usual, which is probably the result of accumulated fatigue from the last few days. Fell into a nice pace once I hit Towhee. Coming back, I felt much better than when I started out.
--------------------
Weekly Totals:
Miles: 50
Vertical: 14,400'
Time: 10hrs, 28mins
April Totals:
Miles: 168
Vertical: 41,040'
Time: 33hrs, 8mins
A fairly decent week in terms of volume. With the exception of last week, I've been consistently increasing the mileage at a pretty conservative rate. My climbing fitness is definitely getting sharper with each week too. I feel like I've transitioned well from hiking the super steep stuff to running the same terrain, especially the bigger step-ups on Amphitheater.
Only four more weeks until the Golden Gate Dirty Thirty and there's still plenty of work to do yet.
Thursday, April 26, 2012
Weekly Update: 4/16 - 4/22
Mon: Nothing
Tue: Nothing
Wed: 9 mi (2,000') McClintock/Mesa - Cool morning, easy pace
Thu: 9 mi (2,000') McClintock/Mesa - Another nice morning, a little bit more pep in the step
Fri: Nada
Sat: 3.5 mi Twin Lakes
Sun: Fun hike with some friends
-------------------
Totals:
Miles: 21.5
Vert: 4,000'
Time: 3:29
This week was fairly uneventful on the running front due to the fact that I got married over the weekend and the week was booked with associated dinners/parties. However, Mehri and I took my L.A. friends out for a tour of Green Mountain, which may have been a bit too much for one of them. Nonetheless, we spent three and half hours cruising up Amphi/Saddle Rock/Ranger/Gregory at a causal pace with plenty of stops for pictures and snacks. Good times.
Oh, by the way, this week marks the 1-year anniversary of this blog. Yup.
Tue: Nothing
Wed: 9 mi (2,000') McClintock/Mesa - Cool morning, easy pace
Thu: 9 mi (2,000') McClintock/Mesa - Another nice morning, a little bit more pep in the step
Fri: Nada
Sat: 3.5 mi Twin Lakes
Sun: Fun hike with some friends
-------------------
Totals:
Miles: 21.5
Vert: 4,000'
Time: 3:29
This week was fairly uneventful on the running front due to the fact that I got married over the weekend and the week was booked with associated dinners/parties. However, Mehri and I took my L.A. friends out for a tour of Green Mountain, which may have been a bit too much for one of them. Nonetheless, we spent three and half hours cruising up Amphi/Saddle Rock/Ranger/Gregory at a causal pace with plenty of stops for pictures and snacks. Good times.
Oh, by the way, this week marks the 1-year anniversary of this blog. Yup.
Monday, April 16, 2012
Weekly Update: 4/9 - 4/15
Mon: Nothing
Tue: 9 mi (1:40, 2,000') Mesa to Bluestem - This took a few minutes longer due to a gastro pit stop.
Wed: 5 mi (1:16, 2,400') Green Mtn - Got a PR ascent of 44:50. This was the first evening trek up the mountain I've done. Very nice indeed.
Thu: 7.4 mi (1:16, 1,300') Mesa to North Shan - Beautiful morning after some evening showers. Mesa is quite green at the moment. Loving Spring.
Fri: Nothing
Sat: 19 mi (4:21, 6,100') SoBo Peak, Bear Peak, Green Mtn, Flagstaff Mtn - The first big trek of the season. I started in Eldo and headed up Shadow Canyon. Here are the splits:
Sobo: 1:08
Bear: 1:20
Green: 2:01
Flagstaff: 2:56
Chautauqua: 3:05
Sun: 7 mi (:59) Bobolink - Really slow recovery run from yesterday. The legs didn't feel too tired, but I'm hesitant to push things too quickly after a rather tough run just yet.
------------
Weekly Totals:
Miles: 47
Vert: 11,830'
Time: 9hrs, 32 mins
Tue: 9 mi (1:40, 2,000') Mesa to Bluestem - This took a few minutes longer due to a gastro pit stop.
Wed: 5 mi (1:16, 2,400') Green Mtn - Got a PR ascent of 44:50. This was the first evening trek up the mountain I've done. Very nice indeed.
Thu: 7.4 mi (1:16, 1,300') Mesa to North Shan - Beautiful morning after some evening showers. Mesa is quite green at the moment. Loving Spring.
Fri: Nothing
Sat: 19 mi (4:21, 6,100') SoBo Peak, Bear Peak, Green Mtn, Flagstaff Mtn - The first big trek of the season. I started in Eldo and headed up Shadow Canyon. Here are the splits:
Sobo: 1:08
Bear: 1:20
Green: 2:01
Flagstaff: 2:56
Chautauqua: 3:05
Sun: 7 mi (:59) Bobolink - Really slow recovery run from yesterday. The legs didn't feel too tired, but I'm hesitant to push things too quickly after a rather tough run just yet.
------------
Weekly Totals:
Miles: 47
Vert: 11,830'
Time: 9hrs, 32 mins
 |
| Saturday's Outing |
Thursday, April 12, 2012
Weekly Update: 4/2 - 4/8
4/3 Tue: 9 mi (1:34, 1,900') McClintock/Mesa to Bluestem - Snowy PM run. Really nice to have a break form the early spring heat.
4/4 Wed: 2 mi (:21) Twin Lakes - Really mellow short run
4/5 Thu: 5 mi (1:17, 2,400') Green Mtn via Amphi/SR/Greenman - The servers were down at work around 2pm, so it was a perfect time to get up the mountain. Perfect weather. I felt pretty strong going up, hitting the summit in 45:20. Made it back down just in time for the last conference call of the day - nice afternoon.
4/6 Fri: 4 mi (:31) Twin Lakes - Another mellow short run
4/7 Sat: 20 mi (3:53, 4,500') - Spring Brook/Goshawk/Mesa - For being the second 20-miler of the season, I must say I felt strong throughout and could have definitely pushed it a bit harder. The cool temps made things easy early on. Can't wait to stack some more miles onto the long run.
------------
Weekly Totals:
Miles: 40
Vert: 8,810'
Time: 7hrs, 36mins
This was the first week that felt like real training. Over the next six weeks, the goal is to get a couple more Green Mountain runs in each week along with 25 to 28-mile mountain runs preceding the Dirty Thirty. Some more heat acclimation is also definitely in order.
4/4 Wed: 2 mi (:21) Twin Lakes - Really mellow short run
4/5 Thu: 5 mi (1:17, 2,400') Green Mtn via Amphi/SR/Greenman - The servers were down at work around 2pm, so it was a perfect time to get up the mountain. Perfect weather. I felt pretty strong going up, hitting the summit in 45:20. Made it back down just in time for the last conference call of the day - nice afternoon.
4/6 Fri: 4 mi (:31) Twin Lakes - Another mellow short run
4/7 Sat: 20 mi (3:53, 4,500') - Spring Brook/Goshawk/Mesa - For being the second 20-miler of the season, I must say I felt strong throughout and could have definitely pushed it a bit harder. The cool temps made things easy early on. Can't wait to stack some more miles onto the long run.
------------
Weekly Totals:
Miles: 40
Vert: 8,810'
Time: 7hrs, 36mins
This was the first week that felt like real training. Over the next six weeks, the goal is to get a couple more Green Mountain runs in each week along with 25 to 28-mile mountain runs preceding the Dirty Thirty. Some more heat acclimation is also definitely in order.
Thursday, April 5, 2012
Weekly Update: 3/26 - 4/1
The last couple of weeks have been rather scant in miles and vertical, mostly due to a lack of motivation to run in general. Instead of consistent treks up Green Mountain, I've been substituting with my perennial favorite, Mesa Trail. Mesa definitely offers plenty of decent climbs, but by no means is it an adequate alternative to the sustained climbs of any of the local mountains here in Boulder. With my first race 8 weeks away, it's time to take things up a notch.
3/27 Tue: 7.4 mi (1:19, 1,330') McClintock/Mesa - Casual PM run. Pretty warm temps.
3/29 Thu: 6mi (1:01, 1,200') McClintock/Mesa - Another warm one.
3/31 Sat: 6mi (1:06, 1,260') McClintock/Mesa/Skunk/Enchanted Mesa - After a few miles on the Mesa, I got sort of board, so I wondered around a few trails I had never run; Skunk and Enchanted Mesa. Skunk Canyon is an excellent singletrack with some decent climbing and minimal people traffic. Enchanted Mesa isn't very enchanting - mostly wide, gravel trail. Boring.
4/1 Sun: 9mi (2:00, 2,600') Green Mtn via Amphi/Saddle Rock/Greenman and back down Bear Creek Canyon and Mesa - I didn't go up Green at all last week, so I was a little rusty on the ups. Hit the summit in 50 mins flat. This was in the new pair of MT110s i picked up earlier in the morning, so I was pretty thrilled to hit the mountains. After running in the MT101s for a couple years, I am elated over the updates, particularly the extra cushion in the sole. It also wraps the foot so much better than the 101 or any other running shoe I've ever had.
-------------
Weekly Totals:
Miles: 28.5
Vert: 6,390'
Time: 5hrs, 26mins
March Totals:
Miles: 124
Vert: 26,480'
Time: 23hrs, 48mins
Here's some fun data. First, miles I've run over the last four years (April 2012 is still in progress, obviously):
And a look at cumulative vertical feet run (2009-2010 was pretty much all road running, so I didn't bother tracking vertical gain):
3/27 Tue: 7.4 mi (1:19, 1,330') McClintock/Mesa - Casual PM run. Pretty warm temps.
3/29 Thu: 6mi (1:01, 1,200') McClintock/Mesa - Another warm one.
3/31 Sat: 6mi (1:06, 1,260') McClintock/Mesa/Skunk/Enchanted Mesa - After a few miles on the Mesa, I got sort of board, so I wondered around a few trails I had never run; Skunk and Enchanted Mesa. Skunk Canyon is an excellent singletrack with some decent climbing and minimal people traffic. Enchanted Mesa isn't very enchanting - mostly wide, gravel trail. Boring.
4/1 Sun: 9mi (2:00, 2,600') Green Mtn via Amphi/Saddle Rock/Greenman and back down Bear Creek Canyon and Mesa - I didn't go up Green at all last week, so I was a little rusty on the ups. Hit the summit in 50 mins flat. This was in the new pair of MT110s i picked up earlier in the morning, so I was pretty thrilled to hit the mountains. After running in the MT101s for a couple years, I am elated over the updates, particularly the extra cushion in the sole. It also wraps the foot so much better than the 101 or any other running shoe I've ever had.
-------------
Weekly Totals:
Miles: 28.5
Vert: 6,390'
Time: 5hrs, 26mins
March Totals:
Miles: 124
Vert: 26,480'
Time: 23hrs, 48mins
Here's some fun data. First, miles I've run over the last four years (April 2012 is still in progress, obviously):
| Sum of Miles | Year | ||||
| Month | 2009 | 2010 | 2011 | 2012 | Total |
| 1 | 30 | 146 | 175 | ||
| 2 | 6 | 11 | 85 | 102 | |
| 3 | 14 | 39 | 124 | 176 | |
| 4 | 5 | 92 | 25 | 122 | |
| 5 | 34 | 25 | 129 | 188 | |
| 6 | 64 | 22 | 152 | 239 | |
| 7 | 72 | 8 | 187 | 267 | |
| 8 | 91 | 20 | 188 | 299 | |
| 9 | 87 | 63 | 200 | 350 | |
| 10 | 87 | 103 | 176 | 366 | |
| 11 | 51 | 53 | 75 | 179 | |
| 12 | 18 | 45 | 56 | 120 | |
| Total | 504 | 393 | 1,305 | 380 | 2,582 |
And a look at cumulative vertical feet run (2009-2010 was pretty much all road running, so I didn't bother tracking vertical gain):
| Vertical | Months | ||||
| Years | 2009 | 2010 | 2011 | 2012 | Total |
| 1 | 32,241 | 32241 | |||
| 2 | 24,689 | 24689 | |||
| 3 | 26,480 | 26480 | |||
| 4 | 1800 | 6,900 | 8700 | ||
| 5 | 7400 | 7400 | |||
| 6 | 14972 | 14972 | |||
| 7 | 25892 | 25892 | |||
| 8 | 29109 | 29109 | |||
| 9 | 31174 | 31174 | |||
| 10 | 36050 | 36050 | |||
| 11 | 17550 | 17550 | |||
| 12 | 16700 | 16700 | |||
| Total | 180,647 | 90,310 | 270,957 |
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