10/7-10/13: Downhill 5k Time Trial, 17:12

Oct 7

Am: 4.7 on CT/Fooses Creek in 40:20, max HR 145, 800 ft. gain.

Pm: 4.9 home to CR 250 in 39:30, max HR 145, 600 ft. gain.

Oct 8

Am: 4 miles 30:50 max HR 145 on CR 220

Pm: 5.2 miles w/ XC team pacing various groups in a workout with 400s and 1ks on the track, mostly with the girls.

Oct 9

3.3 miles recovery w/ strides on CR 210

Oct 10

Around 1:30: First cold day of the season. It was windy with snow flurries in the morning, but there was a break in the winds and snow around mid-day, so I decided to try my luck with a downhill time trial 5k on CR 140.

This route goes down about 300 ft. (8000-7700 ft.), so this isn’t a legitimate time nor is it a true reflection of my actual fitness. That said, it’s still encouraging. Downhill or not, that’s the fastest 5k I’ve run since the Clinton administration. Very pleased to be at that place less than five months removed from ankle surgery.

It's a little hard to know what that would look like on a flattish course. Unfortunately, there is really nowhere flat in Salida, so unless you're running on the track or on soccer fields, it's always up or down. So I chose down. I’d like to think this means I’m in about 17:45 shape on a flattish 5k at altitude. If that’s true, I’m probably right about where I was or maybe even slightly ahead of where I was when I hurt myself.

6.7 total w/ warm-up, strides and cooldown

Late pm: Windy and gnarly outside; 4 miles easy on mill, 35 minutes

Oct 11

Am: 7 miles on Marshall Pass in 55:30, max HR 145.

Pm: 4.4 in 34:30 on CR 210, max HR 145

Oct 12

7.4 miles in 58:30 on CR 220 & 221, max HR 150

Oct 13

Am: 1.8 mile hike w/ dogs & wife on Greens Creek

Pm: 3 miles w/ strides max HR 135 on CR 250, 24 minutes