Last week I mentioned my legs, particularly my quads, felt weak and as a result my knees were taking a bit of a bangin' on the steep technical downhills. Well, this week marks the start of a winter-long regimen of leg strengthening and building power. Accumulating mileage will take a backseat to vertical gain; Green Mountain and Bear Peak are the too obvious contenders for proper incline.
There are some general digits I hope to hit on a consistent basis: weekly vertical gain in the neighborhood of 10,000'+; weekly time, 10+ hours; mountain summits, as many as I can. There will also probably be one or two dead-flat runs per week to focus on form.
I'll start there and see how things progress. In the non-running department, I have begun to practice some localized exercises for the quads and hip abductors along with a few more bicycle rides to work (poor excuse for cross-training, I know).
With the preface out of the way...
Mon: Off
Tue: 3.2 mi (:50, 1,500') Amphitheater/Saddle Rock to Greenman junction
To hell with my overly comfortable bed; I woke up late. Since I need to be off the mountain by 8am and I parked the car at 6:50, I knew it'd be a bit tight, so I planned on not hitting the summit. I hiked the whole way up to the junction, making reasonably good splits, but nothing too taxing. Enjoyed a leasurely stroll down to Ranger and Gregory.
Wed: Off
Thu: Off - yes, three days off this week—really lazy.
Fri: 4.4 mi (1:14, 2,400') Green Mountain
The typical short way up (Amphi/SR/EMG). Hit the summit in :42. Ran a healthy portion up, had better control coming down than recent trips. Stopped a few times to poke my nose into some off-trail permit areas (I might need to check these routes out in greater detail in the future).
Sat: 12 mi (2:16, 3,470') Green Mountain & Skunk Canyon Loop
From my usual spot on 8th Street, I headed up Baseline Trial to Gregory—reaching the trailhead in 5:37—and took Gregory to EMG for the summit. The legs definitely felt pretty tired from yesterday's excursion, but I wasn't totally spent. In fact, I made decent time (for me) up Gregory—15 minutes to the top of the canyon. I gained the summit in ~:56. Took Ranger down and hit Chautauqua in 1:23. I still had some good energy left and the mid-30° temps were too perfect to ignore, so I strolled through Chautauqua Park, ran up Enchanted Mesa, descended down into Skunk Canyon, went up the canyon to the Mesa Trail, then cruised the Chautauqua Trail back to Baseline. Nice new mix of trails and overall fun time out. The snow began falling in earnest as I wrapped up.
Sun: 9 mi (1:58, 2,800') Green Mountain/Bear Creek Canyon Loop
The quads were pretty sore, but surprisingly, I had more energy than expected. I took the ascent casually, hiking most of the way. I ran back down through Bear Creek Canyon to loop it all up. Beautiful morning with sunny skies and a fresh couple of inches of snow, mid-30°s.
Week Totals:
Miles: 29
Vert: 10,170'
Time: 6:19
It's been a long time since I've had three mountain summits in one week (since Summer at least). I'll shoot for four next week.
Sunday, November 11, 2012
Sunday, November 4, 2012
10/29 - 11/4
Mon: 8 mi (:57, 1,000') Betasso Preserve
This singletrack loop in the mountains west of Boulder has piqued my interest as of late, so I popped over there in the afternoon. While offering mild vertical, it's generally smooth, flat singletrack that encourages plenty of full-stride running. Really a blast to zip through the contouring trail in a mix of forest and view-yielding mountain meadows.
Tue: Off
Wed: Off
Thu: 5 mi (1:03, 1,300') Flagstaff Mountain
Started from Chautauqua parking lot and took Baseline trail to Flagstaff Rd, which I ran to the top. Came back down Gregory Canyon. Obviously, the road is not very steep at all in comparison to the trail, but I feel it offers a nice warm up to bigger, more legitimate climbing later in the week. Caught a spectacular orange and purple sunrise in low-lying clouds on the way up.
Fri: 10 mi (1:31) Bobolink from work
Jogged 15 minutes from work to the trailhead where I met Mehri to run Bobolink. Ran really slow from the trailhead to where Mehri turned around (~3 miles), after which point I bumped up the pace a little bit, but nothing serious. Sunset was nice.
Sat: 4.4 mi (1:11, 2,400') Green Mountain
Up Amphitheater/Saddle Rock/Greenman. Hit the summit in :45. I started out way too fast up Amphi and subsequently blew up after the first view on Saddle Rock. Stopped at the SR/Greenman junction to regroup. Ran the flatter stuff on Greenman and power hiked the rest, which felt totally exhausting. The top was crammed with the usual Saturday morning hiking crowd, so I didn't linger and immediately came back down. Might need to do some strength training in the quads as my knees felt pretty banged up afterwards. 60th summit of Green.
Sun: 10 mi (2:28, 3,500') Bear Peak & Mesa Trail
I initially intended to run Mesa to Eldo and run Rattlesnake Gulch like last week, but by the time I got to South Shanahan junction, lack of inspiration had the last say. I turned around and went up Fern Canyon to tag Bear Peak. Windy above the saddle, but warm and clear skies otherwise. Great choice.
Totals:
Miles: 37.4
Vert: 8,200'
Time: 7:12
Although I enjoy the mix of different running styles I've been incorporating over the last month or so, the lack of serious climbing has left me feeling pretty weak in the quads, which I believe has been affecting my knees on the descents. While I really wanted to build up mileage this Winter, strength training might need to be the priority. I'll probably focus on power hiking more of the local peaks and, dare I say, doing some lunges.
This singletrack loop in the mountains west of Boulder has piqued my interest as of late, so I popped over there in the afternoon. While offering mild vertical, it's generally smooth, flat singletrack that encourages plenty of full-stride running. Really a blast to zip through the contouring trail in a mix of forest and view-yielding mountain meadows.
Tue: Off
Wed: Off
Thu: 5 mi (1:03, 1,300') Flagstaff Mountain
Started from Chautauqua parking lot and took Baseline trail to Flagstaff Rd, which I ran to the top. Came back down Gregory Canyon. Obviously, the road is not very steep at all in comparison to the trail, but I feel it offers a nice warm up to bigger, more legitimate climbing later in the week. Caught a spectacular orange and purple sunrise in low-lying clouds on the way up.
Fri: 10 mi (1:31) Bobolink from work
Jogged 15 minutes from work to the trailhead where I met Mehri to run Bobolink. Ran really slow from the trailhead to where Mehri turned around (~3 miles), after which point I bumped up the pace a little bit, but nothing serious. Sunset was nice.
Sat: 4.4 mi (1:11, 2,400') Green Mountain
Up Amphitheater/Saddle Rock/Greenman. Hit the summit in :45. I started out way too fast up Amphi and subsequently blew up after the first view on Saddle Rock. Stopped at the SR/Greenman junction to regroup. Ran the flatter stuff on Greenman and power hiked the rest, which felt totally exhausting. The top was crammed with the usual Saturday morning hiking crowd, so I didn't linger and immediately came back down. Might need to do some strength training in the quads as my knees felt pretty banged up afterwards. 60th summit of Green.
Sun: 10 mi (2:28, 3,500') Bear Peak & Mesa Trail
I initially intended to run Mesa to Eldo and run Rattlesnake Gulch like last week, but by the time I got to South Shanahan junction, lack of inspiration had the last say. I turned around and went up Fern Canyon to tag Bear Peak. Windy above the saddle, but warm and clear skies otherwise. Great choice.
Totals:
Miles: 37.4
Vert: 8,200'
Time: 7:12
Although I enjoy the mix of different running styles I've been incorporating over the last month or so, the lack of serious climbing has left me feeling pretty weak in the quads, which I believe has been affecting my knees on the descents. While I really wanted to build up mileage this Winter, strength training might need to be the priority. I'll probably focus on power hiking more of the local peaks and, dare I say, doing some lunges.
Sunday, October 28, 2012
10/22 - 10/28
Mon: 10 mi (1:28) Bobolink from work - Slow PM run
Tue: Off
Wed: 5 mi (:52, 1,300') Flagstaff Mtn
Took the road up the mountain and ran down Flagstaff trail. The road is infinitely easier and consequently less enjoyable.
Thu: 4.4 mi (1:23, 2,400') Green Mtn
4" of fresh snowfall (the first real accumulation of the season), I plowed up the mountain making first tracks. Hit the summit in :52. Almost time to whip out the microspikes.
Fri: 10 mi (1:17) Bobolink from work
With temps being in the mid-30's, I cranked a quicker-than-usual run.
Sat: Off
Sun: 20 mi (3:51, 4,500') Mesa/Rattlesnake Gulch/Fowler/Mesa
Far and away the most satisfying long run I've had since the Blue Sky Marathon a few weeks ago. It seems I've been too eager during my long runs to just tune out the watch and enjoy the extended time on the trial. Today I finally just unplugged my brain, locked into a slow pace and cruised. In fact, I got into such a freestyle mode that once I made it to Eldorado Springs via the Mesa Trail, I explored some new trails I had yet to run—Homestead Trail and Rattlesnake Gulch—which were both sweet, especially the latter.
---------
Week Totals:
Miles: 50
Vert: 8,200'
Time: 8:53
Tue: Off
Wed: 5 mi (:52, 1,300') Flagstaff Mtn
Took the road up the mountain and ran down Flagstaff trail. The road is infinitely easier and consequently less enjoyable.
Thu: 4.4 mi (1:23, 2,400') Green Mtn
4" of fresh snowfall (the first real accumulation of the season), I plowed up the mountain making first tracks. Hit the summit in :52. Almost time to whip out the microspikes.
Fri: 10 mi (1:17) Bobolink from work
With temps being in the mid-30's, I cranked a quicker-than-usual run.
Sat: Off
Sun: 20 mi (3:51, 4,500') Mesa/Rattlesnake Gulch/Fowler/Mesa
Far and away the most satisfying long run I've had since the Blue Sky Marathon a few weeks ago. It seems I've been too eager during my long runs to just tune out the watch and enjoy the extended time on the trial. Today I finally just unplugged my brain, locked into a slow pace and cruised. In fact, I got into such a freestyle mode that once I made it to Eldorado Springs via the Mesa Trail, I explored some new trails I had yet to run—Homestead Trail and Rattlesnake Gulch—which were both sweet, especially the latter.
---------
Week Totals:
Miles: 50
Vert: 8,200'
Time: 8:53
Friday, October 26, 2012
10/15 - 10/21
Mon: 10mi (1:26) Bobolink - Mellow PM run from work
Tue: 4.4mi (1:11, 2,400') Green Mtn - Pretty sluggish ascent, summit in :44.
Wed: Off
Thu: 6.6mi (:56) Bobolink - Easy, short run
Fri: Off
Sat: 5.6 mi (1:17, 2,600') Green Mtn - Via 8th St, :42 to summit from amphi/baseline junction
Sun: 10 mi (1:49, 2,000') Mesa Trail to Shadow Canyon junction - Slow afternoon. Nice temps.
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Totals:
Miles: 36.6
Vert: 7,000'
Time: 6:38
Not a whole lot to say. Just ramping things back up for the winter. Can't wait for the snowy mountain ascents.
Tue: 4.4mi (1:11, 2,400') Green Mtn - Pretty sluggish ascent, summit in :44.
Wed: Off
Thu: 6.6mi (:56) Bobolink - Easy, short run
Fri: Off
Sat: 5.6 mi (1:17, 2,600') Green Mtn - Via 8th St, :42 to summit from amphi/baseline junction
Sun: 10 mi (1:49, 2,000') Mesa Trail to Shadow Canyon junction - Slow afternoon. Nice temps.
--------
Totals:
Miles: 36.6
Vert: 7,000'
Time: 6:38
Not a whole lot to say. Just ramping things back up for the winter. Can't wait for the snowy mountain ascents.
Sunday, October 14, 2012
10/1 - 10/14
10/1 Mon: Off
Tue: Off
Wed: 5.5 mi (:48) Twin Lakes
Thu: 3.5 mi (:31) Twin Lakes
Fri: 3.1 mi (:41) Mt Sanitas - :22 to the summit
Sat: Off
Sun: 26.5 mi (4:05, 3,300') Blue Sky Marathon - 11th place.
10/8 Mon: 3.5 mi (:35) Twin Lakes
Tue: Off
Wed: 3.5 mi (:31) Twin Lakes
Thu: Off
Fri: 3.5 mi (:28) Twin Lakes
Sat: 4 mi (:50, 1,500') View Point Trail/Flagstaff Trail
Sun: 2 mi (:21, 500') View Point Trail
Sunday, September 30, 2012
9/24 - 9/30
Mon: Off
Tue: Off
Wed: 10 mi (1:34, 2,000') Mesa Trial to Shadow Canyon junction
After a couple days of rain, including today, the trails were refreshingly cool and wet. Since I started at 5:30 pm without a headlight, I didn't have much remaining daylight, so I ran pretty quick compared to my usual effort on the Mesa. I arrived back at Chautauqua Park in the dark, but could still make out the trail pretty well.
Thu: 10 mi (1:30) Bobolink from work
Another evening run. A little sore from the previous night, but warmed up about thirty minutes in and felt good the rest of the way. Beautiful evening.
Fri: 6 mi (1:06, 1,300') Mesa Trail to top of Bear Canyon
Pretty tired on this morning run. Ended up topping out at Bear Canyon and hung out on the rock overlook for a few minutes.
Sat: 4.4 mi (1:02, 2,400') Green Mtn
Tried to get a PR on the ascent, pushing hard up Amphitheater, hitting the top with a PR 7:50. Then hit the SR/Greenman junction in a PR of 23:40. Then the wheels fell off and I slogged the rest of the way up, tagging the summit in 41:26. Oh well. Had a speedy descent though, :21.
Sun: 10 mi (2:02, 2,000') Mesa Trail to Shadow Canyon
Really slow, mellow run. Pretty warm morning. Cruised up the Shadow Canyon connector for a bit before turning back. This little meadow is pretty choice, affording nice views of Devil's Thumb and smooth singletrack; not a soul in sight.
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Totals:
Miles: 40
Vert: 7,700'
Time: 7:15
The last two weeks of tapering have gone well and I think I'm ready for this year's Blue Sky Marathon. This will be the first time I've run a race more than once, so I'm excited to see if I can improve on my performance from last year. We shall see.
The last month has been a well-balanced mix of running each week with one or two mountain summits, a couple dead-flat runs, and some long runs with short rolling climbs. Also mixing up the shoes has added a bit more variety, which I believe has helped in muscle recovery and reducing the chances of over-use injuries. The shoes: Montrail Bajadas for long runs; New Balance MT110's (previously, my go-to shoe for every run) for technical mountain runs and flat runs; Pearl Izumi Peak 2's for super rocky, talus-literred runs; Adidas Mana 5's for everything else.
As for the rest of the year, I'm hoping to get back into running Green and Bear much more than I have in the last few months. And I'll likely shoot for 200+ miles each month of the last quarter to maintain a base in preparation for the San Juan Solstice 50 in June.
Tue: Off
Wed: 10 mi (1:34, 2,000') Mesa Trial to Shadow Canyon junction
After a couple days of rain, including today, the trails were refreshingly cool and wet. Since I started at 5:30 pm without a headlight, I didn't have much remaining daylight, so I ran pretty quick compared to my usual effort on the Mesa. I arrived back at Chautauqua Park in the dark, but could still make out the trail pretty well.
Thu: 10 mi (1:30) Bobolink from work
Another evening run. A little sore from the previous night, but warmed up about thirty minutes in and felt good the rest of the way. Beautiful evening.
Fri: 6 mi (1:06, 1,300') Mesa Trail to top of Bear Canyon
Pretty tired on this morning run. Ended up topping out at Bear Canyon and hung out on the rock overlook for a few minutes.
Sat: 4.4 mi (1:02, 2,400') Green Mtn
Tried to get a PR on the ascent, pushing hard up Amphitheater, hitting the top with a PR 7:50. Then hit the SR/Greenman junction in a PR of 23:40. Then the wheels fell off and I slogged the rest of the way up, tagging the summit in 41:26. Oh well. Had a speedy descent though, :21.
Sun: 10 mi (2:02, 2,000') Mesa Trail to Shadow Canyon
Really slow, mellow run. Pretty warm morning. Cruised up the Shadow Canyon connector for a bit before turning back. This little meadow is pretty choice, affording nice views of Devil's Thumb and smooth singletrack; not a soul in sight.
-------
Totals:
Miles: 40
Vert: 7,700'
Time: 7:15
The last two weeks of tapering have gone well and I think I'm ready for this year's Blue Sky Marathon. This will be the first time I've run a race more than once, so I'm excited to see if I can improve on my performance from last year. We shall see.
The last month has been a well-balanced mix of running each week with one or two mountain summits, a couple dead-flat runs, and some long runs with short rolling climbs. Also mixing up the shoes has added a bit more variety, which I believe has helped in muscle recovery and reducing the chances of over-use injuries. The shoes: Montrail Bajadas for long runs; New Balance MT110's (previously, my go-to shoe for every run) for technical mountain runs and flat runs; Pearl Izumi Peak 2's for super rocky, talus-literred runs; Adidas Mana 5's for everything else.
As for the rest of the year, I'm hoping to get back into running Green and Bear much more than I have in the last few months. And I'll likely shoot for 200+ miles each month of the last quarter to maintain a base in preparation for the San Juan Solstice 50 in June.
Thursday, September 27, 2012
9/17 - 9/23
Mon: 10 mi (1:35) Bobolink - Mellow spin from work.
Tue: 9 mi (1:19) Twin Lakes & White Rocks - Another flat one from home.
Wed: 3.1 mi (:50, 1,300') Mt Sanitas - First time going up this mountain in the dark. Smooth effort to the top.
Thu: 4.4 mi (1:11, 2,400') Green Mtn - No motivation for speed, tagging the summit in 42 mins.
Fri: 8.3 mi (1:38, 2,600') Amphitheater/Saddle Rock/Chautauqua/Enchanted Mesa/Mesa Trail to Skunk Canyon - Sort of a rushed effort after work to go up Green Mtn, but upon reaching the Greenman junction, my motivation waned and I headed back down to Chat and hit Mesa for a little bit.
Sat: Off
Sun: 13.4 mi (2:30, 3,250') Mesa Trail - Mellow morning run.
--------
Totals:
Miles: 48
Vert: 9,500'
Time: 9:03
Tue: 9 mi (1:19) Twin Lakes & White Rocks - Another flat one from home.
Wed: 3.1 mi (:50, 1,300') Mt Sanitas - First time going up this mountain in the dark. Smooth effort to the top.
Thu: 4.4 mi (1:11, 2,400') Green Mtn - No motivation for speed, tagging the summit in 42 mins.
Fri: 8.3 mi (1:38, 2,600') Amphitheater/Saddle Rock/Chautauqua/Enchanted Mesa/Mesa Trail to Skunk Canyon - Sort of a rushed effort after work to go up Green Mtn, but upon reaching the Greenman junction, my motivation waned and I headed back down to Chat and hit Mesa for a little bit.
Sat: Off
Sun: 13.4 mi (2:30, 3,250') Mesa Trail - Mellow morning run.
--------
Totals:
Miles: 48
Vert: 9,500'
Time: 9:03
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