July 20
3-mile easy dog jog on CR 220
July 21
4 x max hills on CR 220. 1.8-mile warmup at 7:47 pace (uphill). 1.9 cooldown at 6:55 pace (downhill). 4.46 total
July 22
Track day.
Plyos, warmup 200 in 35, followed by 400 in 69; 3 minutes rest; 400 in 70, followed by 4 x 200 in 36, 34.5, 34, 33.5, all on 2:30 rest. 1-mile cooldown in 7:20 for 3.73 miles total.
I was hoping to do 3 x 400 on 3 minutes rest averaging sub-70. Decided to audible to 4 x 200 instead of the last 400, because I knew I wasn’t going to make the pace on the last rep.
July 23
7 miles on Mears Junction to Marshall Pass in 54:25. Solid run.
July 24
Am: 2-mile easy dog jog w/ Tanner
Pm: 6 miles marking the national HS trail championship/beas knees course. This was harder and more time consuming than I expected. Took more than two hours.
July 25
Was hoping to do a downhill 800 in sub-2:20 on CR 140. Did .3 at 2:17 pace, but then felt a twinge in the hammy and decided to call it. Don’t think it’s anything too terrible, but I’ll need to take it easy for a few days. I think the course marking put strain on some muscles I wasn’t accustomed to using. Bending down 500 times to put in flags takes a toll.
July 26
3.9 easy on CR 220 in 30 minutes. Recovery jog.
July 27
1.5-mile easy dog jog w/ Tanner. He was sick all weekend, so we were both taking it easy.
July 28
3.8 miles in 29:20 on CR 220. Felt sluggish.
July 29
5 x max hills on Bald Eagle Lane. Nice light re-introduction to speed. Picked up the pace as I went. 3.2 miles
July 30
6 miles in 46:20 at Mears Junction. Tossed in a few surges @ 5k pace near the end.
July 31, 2020
2 miles easy w/ Tanner on CR 250
August 1
3 x (2 x 400), one minute between reps, four between sets. 74.5, 73.3; 74.3, 75.4; 74.3, 75.7.
Didn’t exactly finish strong, but I really was just trying to get through this one without hurting myself, so we’ll call this a victory. I’d like to be able to do 6 x 400 on 1-minute rest at this pace later this fall. That’s my goal “test” workout before I try to for sub-5.
August 2
7.03 on Old Monarch Pass in 58:03. Felt ok. Nothing special.
--
Definitely a little injury scare last week with the hammy, but I think with maintenance, I'll be in the clear. I've been fortunate to be remarkably injury free since the big injury last winter. Looking to keep it that way.
Monday, August 3, 2020
Monday, July 20, 2020
July 6-19: Goin' Streaking
July 6
2.5-mile dog jog on CR 210
July 7
Had to get blood drawn and various other things done for a life insurance screen, which cut into my running window. Just ran up 250 to bald eagle lane to get in 6 max hill sprints. Fastest one was 4:17 pace (13.26), which was a PB for the hill. Across the board faster than last week, so I suppose that’s a good thing.
Weight was 164, which is the highest it’s been in a while for me.
3.3 miles total
July 8
7.05 easy on CR 250 in 61:46, turnaround a mile or shy of Blank’s Cabin. Got out late. It was warm, so I kept it easy.
July 9
Mears Junction. 1.5-mile warmup. 6 x 3 minutes at CV effort, with 2-minute rest. Followed by a couple of 30-second pickups at mile pace. First two were slow, last four @ 5:53, 5:46, 5:32 (downhill), 5:46 pace. Strong and steady but not too intense.
5.64 miles total.
July 10, 2020
Busy day. 1.1 mile-super quick hop on mill.
July 11
Track day. Plyos, then a 200 and a 100 by feel as warmup, followed by 4 x 300 on 90 seconds rest. 51.3, 53.4, 52.8, 51.8. Dug deep on that last one. Average (52.33) was slightly faster than I ran on June 16th (52.6) for the same intervals, even though I had 2:30 less rest per interval this time. Progress!
Finished w/ 2 miles at 7:20 pace.
July 12
8 miles on CR 220 in 61 minutes, max HR 150.
July 13
3 miles on CR 140 in 22:45, max HR 140
Chicago Marathon canceled. JT owes me a pizza.
July 14
Warmup and cooldown plus 7 max hill sprints on Bald Eagle Ln. 13.3 – 14.2 seconds
3.44 total
Got the results back from the life insurance screen. No COVID yet. No AIDS/HIV. Good news across the board.
July 15
5.6 in 41:20 on CR 220, max HR 150.
July 16
5 x 5 minutes tempo at Mears Junction, 90 seconds rest in between. Uphill and into the wind on the first couple (high 6s), then 5:57, 5:42, and 5:52 pace downhill and with wind at back on the last 3.
5.9 miles total
July 17
3 miles easy w/ Tanner
July 18
Was going to go to the track, but they had a graduation ceremony going on there. Went to CR 101 in Fremont Country to do 15 x 1 minute on/off. Average of 5:48 pace on the ons, but most of them were high 6s on the uphill sections and right around 5-flat for the downhill sections.
July 19
7 miles on Old Monarch Pass in 56:32, avg. HR 142. Strong run. 8:04 pace at 11,000-plus ft. with non-stop up and down felt solid.
--
I’m actually on a bit of a running streak. I haven’t taken a zero since the day we got back from the NICU (March 14). 128 days!
I think this is the second-long streak of running every day I've had in my life.
Longest streak I ever had was 453 days, starting from spring of 7th grade and ending in the middle of my freshman year of cross country high school. Yes, I was that cool in middle school.
I’m not going to take this too seriously, but now that I’ve got some momentum, we’ll see how long it goes.
2.5-mile dog jog on CR 210
July 7
Had to get blood drawn and various other things done for a life insurance screen, which cut into my running window. Just ran up 250 to bald eagle lane to get in 6 max hill sprints. Fastest one was 4:17 pace (13.26), which was a PB for the hill. Across the board faster than last week, so I suppose that’s a good thing.
Weight was 164, which is the highest it’s been in a while for me.
3.3 miles total
July 8
7.05 easy on CR 250 in 61:46, turnaround a mile or shy of Blank’s Cabin. Got out late. It was warm, so I kept it easy.
July 9
Mears Junction. 1.5-mile warmup. 6 x 3 minutes at CV effort, with 2-minute rest. Followed by a couple of 30-second pickups at mile pace. First two were slow, last four @ 5:53, 5:46, 5:32 (downhill), 5:46 pace. Strong and steady but not too intense.
5.64 miles total.
July 10, 2020
Busy day. 1.1 mile-super quick hop on mill.
July 11
Track day. Plyos, then a 200 and a 100 by feel as warmup, followed by 4 x 300 on 90 seconds rest. 51.3, 53.4, 52.8, 51.8. Dug deep on that last one. Average (52.33) was slightly faster than I ran on June 16th (52.6) for the same intervals, even though I had 2:30 less rest per interval this time. Progress!
Finished w/ 2 miles at 7:20 pace.
July 12
8 miles on CR 220 in 61 minutes, max HR 150.
July 13
3 miles on CR 140 in 22:45, max HR 140
Chicago Marathon canceled. JT owes me a pizza.
July 14
Warmup and cooldown plus 7 max hill sprints on Bald Eagle Ln. 13.3 – 14.2 seconds
3.44 total
Got the results back from the life insurance screen. No COVID yet. No AIDS/HIV. Good news across the board.
July 15
5.6 in 41:20 on CR 220, max HR 150.
July 16
5 x 5 minutes tempo at Mears Junction, 90 seconds rest in between. Uphill and into the wind on the first couple (high 6s), then 5:57, 5:42, and 5:52 pace downhill and with wind at back on the last 3.
5.9 miles total
July 17
3 miles easy w/ Tanner
July 18
Was going to go to the track, but they had a graduation ceremony going on there. Went to CR 101 in Fremont Country to do 15 x 1 minute on/off. Average of 5:48 pace on the ons, but most of them were high 6s on the uphill sections and right around 5-flat for the downhill sections.
July 19
7 miles on Old Monarch Pass in 56:32, avg. HR 142. Strong run. 8:04 pace at 11,000-plus ft. with non-stop up and down felt solid.
--
I’m actually on a bit of a running streak. I haven’t taken a zero since the day we got back from the NICU (March 14). 128 days!
I think this is the second-long streak of running every day I've had in my life.
Longest streak I ever had was 453 days, starting from spring of 7th grade and ending in the middle of my freshman year of cross country high school. Yes, I was that cool in middle school.
I’m not going to take this too seriously, but now that I’ve got some momentum, we’ll see how long it goes.
Monday, July 6, 2020
June 29-July 5: More of the Same
June 29
3-mile dog jog on CR 210
June 30
Track day. Plyos then 3 x (6 x 200) @ slightly faster than goal mile pace. One-minute rest between reps and 3 minutes between sets. Averaged 36.5, 36.7, 36.4 on the three sets.
July 1
5.5 miles in 40:48 on CR 220. Solid run for an easy day. Felt spry.
July 2
1.2 mile warmup and cooldown. 5 x max hill sprints on Bald Eagle Ln. Don’t remember ever going faster than 5-minute pace on this hill before, but all but the first one was that fast this time.
July 3, 2020
2.5-mile easy dog jog
July 4
2 x (4 x 200), 30 seconds between reps, 6 minutes between sets. Averaged 34.3, 34.0, 34.5, 34.4.
July 5
8 miles on Old Monarch Pass, 68:24. Very much not recovered from yesterday’s workout.
3-mile dog jog on CR 210
June 30
Track day. Plyos then 3 x (6 x 200) @ slightly faster than goal mile pace. One-minute rest between reps and 3 minutes between sets. Averaged 36.5, 36.7, 36.4 on the three sets.
July 1
5.5 miles in 40:48 on CR 220. Solid run for an easy day. Felt spry.
July 2
1.2 mile warmup and cooldown. 5 x max hill sprints on Bald Eagle Ln. Don’t remember ever going faster than 5-minute pace on this hill before, but all but the first one was that fast this time.
July 3, 2020
2.5-mile easy dog jog
July 4
2 x (4 x 200), 30 seconds between reps, 6 minutes between sets. Averaged 34.3, 34.0, 34.5, 34.4.
July 5
8 miles on Old Monarch Pass, 68:24. Very much not recovered from yesterday’s workout.
Sunday, June 28, 2020
June 22-28
June 22
3-mile dog jog on CR 210
June 23
2 x (5 x 100) w/ 45 seconds rest between reps and 4 minutes between sets. Average of 15.5 on first set and 15.7 on second set. Range 14.4-->16.5. 2.5-mile cooldown. 4 miles total.
June 24
5.5 miles on CR 220 in 41:51
June 25
6 miles subtempo near Mears Junction in 41:24. 7:24 average the first three miles uphill, 6:24 miles average downhill on the way back.
June 26
Busy day w/ work and life. 1.1 miles in 10 minutes on the treadmill. Baby duty cut things short.
June 27
2 x (3 x 300) on the track. 2 minutes between reps and 5 minutes between sets. 53.5, 53.4, 52.4; 53.6, 53.6, 53.4.
This was hands-on-knees hard on the last two intervals. 3 miles total.
June 28
7.4 miles in 74 minutes on Old Monarch Pass, the ski mountain, and the Continental Divide Trail. First time getting up to 12k ft. this year. Avg HR 134.
Little man turned four months old yesterday.
3-mile dog jog on CR 210
June 23
2 x (5 x 100) w/ 45 seconds rest between reps and 4 minutes between sets. Average of 15.5 on first set and 15.7 on second set. Range 14.4-->16.5. 2.5-mile cooldown. 4 miles total.
June 24
5.5 miles on CR 220 in 41:51
June 25
6 miles subtempo near Mears Junction in 41:24. 7:24 average the first three miles uphill, 6:24 miles average downhill on the way back.
June 26
Busy day w/ work and life. 1.1 miles in 10 minutes on the treadmill. Baby duty cut things short.
June 27
2 x (3 x 300) on the track. 2 minutes between reps and 5 minutes between sets. 53.5, 53.4, 52.4; 53.6, 53.6, 53.4.
This was hands-on-knees hard on the last two intervals. 3 miles total.
June 28
7.4 miles in 74 minutes on Old Monarch Pass, the ski mountain, and the Continental Divide Trail. First time getting up to 12k ft. this year. Avg HR 134.
Little man turned four months old yesterday.
Monday, June 22, 2020
June 15-21
June 15
3.4 miles easy w/ Tanner or CR 210
June 16
Track workout. Plyos, then flying 30s, then 4 x 300 on four minutes rest. Fastest 40 in 3.94.
Was hoping to get all four 300s under 51. Ha! 0 for 4. 51.4, 51.2, 53.5, 54.4.
This is the type of workout where I suck right now. Which is weird to me, because as best as I can recall, this kind of workout, hard repeats on full rest, is where I excelled in high school/college, when I was most competitive. Either that stuff doesn’t age well, or it’s a skill that takes a while to recover after neglecting it for 22 years.
For now, sub 2:15 is totally unrealistic for me. I'm starting to think I need to shoot for sub 2:20 800 first, then sub-5 mile, then sub 2:15, in that order. Getting to all three of those is going to take a while, if it is to happen at all.
Finished with a two-mile subtempo effort. 4.1 miles total.
June 17
5.2 miles on CR 250 in 44 minutes HR sub 145
June 18
10 miles in 81 minutes, Mears Junction direction of Marshall Pass. Another one of my favorites. 1500 ft. gain, turnaround above O’Haver Lake. Always the perfect temperature in summer, it seems.
June 19
3-mile dog jog on CR 210
June 20
2 x (5 x 200) w/ 55 seconds rest between reps and 5 minutes between sets. Average of 34.6 on the first set and 35.1 on the second set. Finished with two miles 7:15 pace. 4.5 miles.
June 21
8 miles in 66 minutes on Old Monarch Pass.
3.4 miles easy w/ Tanner or CR 210
June 16
Track workout. Plyos, then flying 30s, then 4 x 300 on four minutes rest. Fastest 40 in 3.94.
Was hoping to get all four 300s under 51. Ha! 0 for 4. 51.4, 51.2, 53.5, 54.4.
This is the type of workout where I suck right now. Which is weird to me, because as best as I can recall, this kind of workout, hard repeats on full rest, is where I excelled in high school/college, when I was most competitive. Either that stuff doesn’t age well, or it’s a skill that takes a while to recover after neglecting it for 22 years.
For now, sub 2:15 is totally unrealistic for me. I'm starting to think I need to shoot for sub 2:20 800 first, then sub-5 mile, then sub 2:15, in that order. Getting to all three of those is going to take a while, if it is to happen at all.
Finished with a two-mile subtempo effort. 4.1 miles total.
June 17
5.2 miles on CR 250 in 44 minutes HR sub 145
June 18
10 miles in 81 minutes, Mears Junction direction of Marshall Pass. Another one of my favorites. 1500 ft. gain, turnaround above O’Haver Lake. Always the perfect temperature in summer, it seems.
June 19
3-mile dog jog on CR 210
June 20
2 x (5 x 200) w/ 55 seconds rest between reps and 5 minutes between sets. Average of 34.6 on the first set and 35.1 on the second set. Finished with two miles 7:15 pace. 4.5 miles.
June 21
8 miles in 66 minutes on Old Monarch Pass.
Sunday, June 14, 2020
June 8-14, Taking the High Road
June 8, 2020
3.45 miles w/ Tanner on CR 220
June 9, 2020
Woke up to snow and 50 mph winds, so no track workout today. Ran five miles on the saddle ridge loop in 38:03
June 10
200, 200, 400, 200 / 4 x 200. 2:30 between reps, 8 minutes between sets
33.9, 33.4, 68.4 SB, 34.7 / (didn’t start my watch, but probably sub 34), 33.5, 33.3, 33.2
Not terrible. I was going to try to do a second 400, but the first 400 wiped me out. Decided to stick with the 200s instead. First sub-70 400 this year, I believe. More than a mile of running at goal 800 pace. Busy with work, so no warmup or cooldown. 3.5 miles total.
June 11
8.15 miles in 78 minutes up to Windy Ridge via Pass Creek road. 7700-9400 ft. That’s a serious hill. Some of the best views of the southern Sawatch on that ridge. Wasn't even windy up there today.
June 12, 2020
3.9 miles easy on CR 220 in 31:51 HR sub 140.
June 13
4 x (4 x 300) at near-goal mile pace. 1 minute between reps; four minutes between sets. Range of 55.8 to 58.5, average 57.1. That’s an average of slightly under 5:05 mile pace for 4800 meters worth of work. Good workout. Faded slightly on the last set but hung in there. 5 miles total.
June 14
8.9 miles on Old Monarch Pass in 77:40. I love this road. It’s the most runnable dirt road that I know of that’s entirely above 10,000 ft, peaking at nearly 11,500 ft. Even on weekends in summer, almost no car traffic.
3.45 miles w/ Tanner on CR 220
June 9, 2020
Woke up to snow and 50 mph winds, so no track workout today. Ran five miles on the saddle ridge loop in 38:03
June 10
200, 200, 400, 200 / 4 x 200. 2:30 between reps, 8 minutes between sets
33.9, 33.4, 68.4 SB, 34.7 / (didn’t start my watch, but probably sub 34), 33.5, 33.3, 33.2
Not terrible. I was going to try to do a second 400, but the first 400 wiped me out. Decided to stick with the 200s instead. First sub-70 400 this year, I believe. More than a mile of running at goal 800 pace. Busy with work, so no warmup or cooldown. 3.5 miles total.
June 11
8.15 miles in 78 minutes up to Windy Ridge via Pass Creek road. 7700-9400 ft. That’s a serious hill. Some of the best views of the southern Sawatch on that ridge. Wasn't even windy up there today.
June 12, 2020
3.9 miles easy on CR 220 in 31:51 HR sub 140.
June 13
4 x (4 x 300) at near-goal mile pace. 1 minute between reps; four minutes between sets. Range of 55.8 to 58.5, average 57.1. That’s an average of slightly under 5:05 mile pace for 4800 meters worth of work. Good workout. Faded slightly on the last set but hung in there. 5 miles total.
June 14
8.9 miles on Old Monarch Pass in 77:40. I love this road. It’s the most runnable dirt road that I know of that’s entirely above 10,000 ft, peaking at nearly 11,500 ft. Even on weekends in summer, almost no car traffic.
Monday, June 8, 2020
June 1-7: A long way to go
June 1
2.5 miles easy w/ Tanner on CR 210. Cut this one short because a storm was blowing through. Got back to the car just before it started lashing down rain.
June 2
Track workout. Plyos, then 3 x flying 30s (no time, 3.97, 3.91) followed by 4 x 200 on 3:30 rest. 30.5, 31.1, 31.2, 32.2. Not my best speed endurance workout of the year, but this one was solid for me and maybe my best since the little man came to town. Wanted to average under 32 and the average was 31.25. If I could run an 800 2.5 seconds slower per 200, I’d be thrilled.
4.85-mile cooldown in 39:10 by the river for 6.64 miles total.
June 3
5 miles HR <145 on Saddle Ridge loop in 38:41. Warm, windy, my legs felt sluggish.
June 4, 2020
8.18 miles on CR 240 up toward Ptarmigan peak. 9100 ft.-10,500 ft. This road is rocky most of the way, which slowed things down.
June 5, 2020
3.45 miles on CR 210 w/ Tanner
June 6
Track workout. Was hoping to do 4 x 800 in sub-2:40 on 3 minutes rest. Did 2:40, 2:40, 2:43 and then called it quits. Probably should have just toughed out one last interval, but my heart wasn’t in it. My HR wasn’t super elevated; I just felt sluggish and unmotivated. There was some wind and rain, but I’m not sure that was the problem. Chalk this up more to mental fatigue than physical fatigue. 2.35 total.
June 7
9.03 in 80:27 on 225/Fooses Creek between 8600 and 10100 feet. Beautiful day on a beautiful trail.
My conclusion from this Saturday’s track workout? I’m nowhere near fit enough to a run a sub-5 at 7000 feet yet. My fitness is probably closer to 5:15 right now.
Fortunately, I have no races on the agenda and nothing but time to get fit. I've had a few workouts in a row where I couldn't make expected splits. I just have to stay patient and keep putting in the work.
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