Am: 4 miles easy Big Bend to CR 163 in 32:10, HR max below 145.
Pm: 3.9 miles 41:20, HR max below 145, 1100 ft. elevation gain @ 9300 – 10,400 ft. CR 224.
Still not many leaves turning
September 10, 2019
Am: 2.2 miles up, 4 x 20 second hill sprints on CR 210. 2.7 miles total
Pm: 5.7 easy w/ XC team
September 11, 2019
Am: easy 10k in 49:30 near Mears Junction
Pm: 3.6 easy on CR 225/Colorado Trail in 30:50. 1000 ft. gain.
September 12, 2019
Am: 2 miles up, a couple of strides, 3-mile tempo, 6:46, 6:14, 5:55. CR 210. First full sub-6 mile since the injury! Tried to run so that the first (hilly) mile was slower than threshold, the second mile was right there, and the third mile was faster than threshold pace. Legs are tired from all the doubles. Felt like crap the first mile, but strangely better as I picked up the pace. Will enjoy the easy day tomorrow. 5.7 miles total.
Pm: 5.2 miles in 42:40 on CR 101, 800 ft. gain between 6950 & 7600 ft. Mile 5 was a (downhill) sub-6:20 w/ HR sub 150.
September 13
Am: 30 minutes pool running
Pm: 3.4 miles superbabyeasy on CR 220 in 29:10 w/ 5 strides
September 14
Gunny XC meet; Boys and girls both won, with one of Salida’s freshman girls taking the overall title for the ladies.
5.9 miles running around, including one sub-6 w/ chasing after coach Kenny.
As an aside, Salida’s XC coaching staff has some insanely high-quality runners for a town of its size. Kenny Wilcox, the head coach, ran a 16:13 5k this summer at age 40. Aaron Blondeau was on a DI XC national championship team at CU back in the day with Jorge Torres and Ritz, and he still has it when he’s healthy. Plus, Sarah Hudelson is the mother of the #2 ranked men’s runner in DII right now, and she’s no slouch herself. And there's one more coach who has the chops to keep up with the lead guys most days. I mean, how many towns of 5,000 people have this kind of talent pool to draw from?
In other news, Methodist Mountain just south of Salida caught fire. Here was the view from my backyard this afternoon. Looks like a volcano erupted.
September 15
Am: 6-mile subtempo effort in 40:40 near Mears Junction on rolling hills between 8400-8900 ft. Last two miles under 6:20. Felt strong.
Starting to get cold in the mornings at this elevation. I’ve really been enjoying having the full range of running spots available to me in the summer. Not looking forward to winter when some of these roads are often (depending on the year) unrunnable.
7.9 miles total w/ warmup, cooldown, and a couple of strides.
Pm: 4 miles easy on CR 210; 31:10, about 400 ft. gain.
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