I figured if I go to the trouble of doing a log, I might as well post it here. Hoping to do this once a week or so going forward.
Year to date so far:
Jan 1
New Year’s Day 5k
Jan 2
5 miles easy, 45 minutes on CR 250 700ft/gain. Screw shoes.
Jan 3
Skiing, no running
Jan 4
5 miles easy in 45 minutes on CR 210 800 ft/gain. Screw shoes.
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| CR 210 Gradual uphill toward Pass Creek |
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| Views of the Southern Sawatch |
Jan 5
1.5 easy warmup
Then 8 miles, prog run starting with 8-minute miles working down to 6:30, on CR 220
1.5 mile cooldown
Moderate-hard workout. Prog workout started at 7800 ft, first four miles went up to about 8400 ft and then the last 4 miles were into a stiff wind. 1100 ft. gain total. Clear enough to wear normal shoes. Barely.
11 miles total
Jan 6
5 miles easy on Arkansas Hills trails w/ Jimmy of the Chaffee County Running Club 500ft/gain
Jan 7
60-70 mile winds in the area. First time I heard the expression “ground blizzard.” God bless Salida.
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| Ground blizzard, kinda hard to tell from the picture, but it was nasty |
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| Not where that chair is supposed to be |
5 miles super easy w/ strides on the treadmill
Jan 8
6 x 600 in 2 minutes (averaged 5:18 pace) on the road with two minutes rest, followed by 2 x 12 minutes tempo effort
The tempo effort pace ranged from about 6 flat on the downhills to 6:20s on the flats to mid-7s on the worst uphill sections. Two minutes rest between the intervals and the tempo efforts and the tempo themselves.
Hard effort. Total 9 miles.
Jan 9
5 miles easy w/ 6 maximal 10-second hill sprints (5.5 total) on CR 250 700ft/gain.
Jan 10
14.8 miles in 1:58 on CR 45 in Fremont County. Fastest mile in the high 6:50s and the slowest in the 8:30s. Moderate hard effort.
The great Tom Sobal turned me on to CR 45 as a winter long-run location, as it’s one of the only places that you can do an extended long run around here in mid-winter. It follows the Arkansas river from Wellsville (near Salida) east to Howard and beyond. With the exception of a small section where you have to run a quarter mile on an abandoned railroad track, it’s a highly runnable road/trail, and much of it doesn’t allow cars, so it's great running spot. Saw more stray dogs (3) than cars (2). And the views of the Sangres from Howard are hard to beat.
Trail was clear for the first three miles; icy, muddy, and otherwise messy for the middle three, and then clear again for the last bit. I suspect conditions in the middle miles probably slowed me down by 2-3 minutes, but that might be wishful thinking.
Jan 11
Woke up to six inches of snow
Skiing, no running.
Jan 12
Three more inches of snow; ski in the am and 5 miles easy in 46 in the pm, 700ft/gain. In screw shoes. Would have worn microspikes, but I can’t find them.
Talked to a Scarpa guy about Skimo gear today. Contemplating the possibility of doing the whole Killian Jornet thing in winter here, particular in years like this one where conditions make running such a challenge. I’m not a great skier, though, and skimo gear is not cheap, so on the fence.
Jan 13
Would have gone to the track today, but that wasn’t happening with all the snow.
Decided to do 15 x 2 minutes on, 2 minutes float effort on CR 210. Kept the HR below 90% effort on the hard parts, and below 75% on the floats, 15 w-up, 10 cooldown. Total of 9.72 miles in 85 minutes in screw shoes, with just shy of 2,000 ft. of elevation gain between 7700 and 9000 ft—all on packed snow that was slick but runnable enough.
Some of the uphill sections were barely 9-minute miles during the “ons” and as slow as 12-minute miles on the floats. Downhill sections were between 5:50 and 6:10 on the ons and mid-7s on the floats. Moderate-hard effort at varying levels of intensity.
Looks like old man winter is going to be dictating my training plan the next few weeks. Roads are bad, track is covered, and it sounds like there’s more on the way (six inches predicted for Friday). Just have to play things by ear and get creative, I guess.
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| Snow ain't going anywhere anytime soon. |
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