Thursday, May 27, 2010

The taper, the restart

My quads feel like they have been whacked with a cane pole for stealing or vandalizing the roads with my running style. Bounce back little friends, you will be needed come "Monday Run Day"

I hoped in the pool this morning because it dawned on me how close July 11th is. For those who are paying attention that is when I'll be making my Olympic distance Triathlon debut. At this point im more worried about the first 7 miles of the bike which are up Boulder Peak (Lee Rd). Non the less it was time for a swim time trial to get my pace and see where my trouble spots would be.

True to history, and even though I went out slow, I still got burned around 200m. I punished through it and it paid off in the end, I kept my wits, stayed calm and it was pretty smooth past half way.

750m (sprint tri distance)=20:06 at Pace of @45min for the 1.2 swim leg (goal is under 40)

The only reason I stopped was because I started to fog up terribly and got water under my goggles. Not sure how that even happens but it did and it was annoying!

Wednesday, May 26, 2010

The Final Countdown

Workout Wed was a huge success and its even gaining in popularity with the return of our new friend Rachel and a CU classmate Kaylee who were up there doing 300s and 150s

The stud DIRT females and I hit the track for some 200s with 200m rest.

Here's the damage:

32, 31, 31, 30, 29

It felt really good coming off the first turn and for the first time in my life I actually got off the line with some hast! Im really glad that im starting out this whole distance running thing with impeccable form. I think that in the long run (ha no pun intended) ill have less objectives to running faster paces in the 5 min range. That would be awesome, I just have to figure out a way to do that without looking like one of those skinny white boy runners. I have too much aggression to lose my muscle and no longer be powerful. Im too much of an athlete to become a runner!

Now to coast through a tapper for the Bolder BOULDER which is just 5 short days away.

Monday, May 24, 2010

Hot Blooded

There was some major wind up at the Boulder Res today 35-40mph. 67* and sunny.

I watched video of the BB course and at mile 2 there is a huge hill so at the Boulder Res I went a way so that I would encounter a hill at roughly the same distance (with the wind).

Probably went out too fast because it wasnt long before my throat was so dry that I couldnt breath. Coming back the wind just about stopped me dead in my tracks.

5.3miles in 38:26 Pace= 7:17

Ill have to shave off roughly a min of time each mile if im going to break my goal of 40 mins in the Boulder BOULDER 10k, maybe the new shoes will help a bit. I know I have a 6 min mile kick in me no matter what so all I really have to shot for is 5 in 34 and ive already done 5.3 in 36min.

After the short ride back into the wind, I had a quick lunch and headed to the gym for some cross training, trying to work the lungs as much as possible today!!

Thursday, May 20, 2010

Legs do me a solid and keep going!!

6.7 miles from my house down Iris, up Broadway (N), West on Utica and around Wonderland Lake. Returned East on Poplar, South on Broadway and all they way back down Iris.
47:18 at Pace=7:03


Just once I want my lungs and legs to get together on a run! I started out the first mile and a half strong, but then as the elevation increased my legs slowed and my stride shortened. On at the top of the pitch my lungs started to be tired and so on the down hill when the legs get a break, the lungs arnt ready for the charge.

What im talking about is not only on hilly runs, you know when you want to push the pace because you really arnt out of breath yet but your legs just wont go any faster? Or when your legs are strong, and you have a great stride going, but you just cant seem to catch your breath enough to hold it for very long?

I have another problem which I have no idea how to remedy, im going to need help with this one.. At about 6 miles (sometimes 4-6) and when im pushing the pace to about 6:30 or better, so im toe (or mid foot) planting, full stride out I start to get blisters and rubbing. Any ideas? Im going to go out and get running specific socks (mainly bc im running through socks like crazy lately) and I ordered new running shoes.

Happy Trails

Wednesday, May 19, 2010

Mini BB...the Pebble Pebble

5x1k or 3.1 miles (half of a 10k). with a 200 jog and R 1:30

3:46, 3:50, 3:53, 3:53, 3:53, 3:48= 19:19 Pace= 6:30ish

In preparation for the Boulder Boulder race on Memorial Day I figured it would be good to hit the goal pace of 40 mins for 10k by doing some repeat 1000s. Going into it it certainly seems like a lot of distance for a speed workout but it went relatively smoothly. By far the craziest workout Wed we have had yet though..
By the time Emma met me up at the Boulder HS track at noon thirty the skies were itching to let loose. After the first 1k we were bombarded with dime sized hail and about a 15ft distance visibility. It was cold and kind of hurt a little, but we mustered the courage to trudge on. So our times could have been a bit quicker had the weather held out in our favor. In all im happy with the workout and I then biked home.

Until next time.. keep on keepin on.

Monday, May 17, 2010

Colfax Marathon Relay D.I.R.T

Got up @5 after not getting much sleep. I guess I was anxious for my first road race in 2 years (not counting Triathlons). I had a bowl of oat meal and a banana for breakfast.

Left the house for Denver at 5:45 to drop Emma and Kylee (leg 3 and leg 5) off at their respectable transition zones.

The marathon started with Chris as lead off (3.8 miles) at 6:05am. He made sure to get there early and was rewarded with a great front of the pack starting spot with the 7 min mile pace racers and was accompanied by Full, half and Relay loonies.

Soon after the start I arrived at my T zone which I thought was probably the coolest one. We had 2 live bands playing and a guy in a gorilla suit running around.

Chris handed off to Scott after 26 mins of glory and as one of the top 10 teams, for the 2nd leg of 5 miles. Scott had a boring straight shot down Colfax Ave., but wasted no time in collecting colored bib numbers and improved our positioning and set the tone of D.I.R.T with his 33min shift. So fast in fact that Emma was not even ready. She was expecting him 10 mins later and didnt have time to warm up let alone get her warm ups off to show her unique uniform. She jumped to the line and sped away under stress. When she passed my transition zone I hardly recognized her because I was looking for her in blue. We call her leg "incognito" since she passed 2 more teams that didnt even know she was a relay runner (due to the hidden bib number and D.I.R.T uniform). Emma had a leg that would choke a pack mule..7.4 miles out and back with about a 300ft elevation gain. Poor planning by the race committee on that one. Miraculously though she was able to finish in just 47 mins, right on the time I was expecting her.

It was hard for me to see the runners since they had to come into a parking lot to reach the transition. I waited at the road and then ran back to the arch when I saw her. The plan was to hand her the keys to the truck and for her to trade me with a watch (somehow I forgot my watch at home, huge freshman mistake), and I was also supposed to tell her where the truck was while I stomped down on my way. I pretty much went out at the same pace that Emma came in, which was 6:30-7:00 min pace approx.
It was a smooth transition and Scott actually could have been there for it but the race officials told him to walk the wrong way to catch the bus back to the start/finish at City Park.

I passed 2 full marathon runners in the first mile and held one of them off until the conclusion of the second. This is where my calf tightened up and pretty much shut down. My shins also locked up and I ran in the grass for a bit to see if that would help. Around this time my leg led me to a majestic lake where I could see the next leading relay team of women (I really wanted to pass this team-Team Boulder Express), but she was half way around the lake, and I had no concept of pace or time, so I kept it conservative for probably longer then I should have. I ran from mile 18 to 21, the point in the race that kills the full marathoners, I passed 2 more who just about had it. However with a mile to go I planned on kicking some Lycra and striding out to the finish. I was hindered at that point by a hill that pretty much broke my stride and made me second guess how much I had left in me. The view of Mile High Stadium and the Aquarium summoned what im good at.. kicking a great finish. I guess it didnt hurt that it was mainly down hill either. I passed a member of the Denver Road Runners. 4.7 miles never felt so long!

I saw Kylee rearing to go, I guess after a 2 hour wait you would be that ready too. Not knowing my time exactly but I knew we were still on pace for our goal time beating 3 hours. I high fived our anchor leg and she was off after handing me her bag of warm up gear. The Marathon started at 41* but by this time the sun was high (only about 8am still) but it was more like 46*. Kylee had a smooth 5.3 mile journey about downtown Denver. She got to see all the sights.. city hall, Broadway, and some really sketch areas of dead quiet. What she didnt notice (and what we found out later) was she ran through a gas leak that later on at 9am the fire fighters were called to action for. Race officials were faced with a decision to either let the racers run through it, or divert and add to the course at mile 22. They decided to put the racers in danger. Kylee gunned down an impressive 31 min leg, passing 2 relay teams and finishing us up with a time of 3:54!! Go D.I.R.T!!

Emma picked me up at the Aquarium and we all met up at city park for some BBQ, free beer, energy drinks and good times. For a few of the members of the team this would be the first time they would meet, knowing only that they wore the same shirt.

In all the organization of the event wasnt the best and the Colfax course takes a lot of imagination to battle though (pretty boring).

We placed 6th of all 450 relay teams and 1st of 150 teams in the Co-ed/Charity division. We received the great honor of the Colfax cup with complimentary Native Shades for each member. I want to extend my gratitude to all the volunteers, including the nice old couple at mile 20 that took it upon themselves to set up and fund their own water station. And to the team for getting the job done and coming away with our goal realized and a well deserved win. See ya'll next year when we defend our title, and better our time.

Quarter Life Crisis


Swim 400m, not sure why they put so much chlorine in the pool but it dries your throat out something awful. Im getting sick of swimming inside, I need to get into open water soon.

Lift:

8 min bike
Standing Mil press 40 bells 3x8
Standing overhead one arm kettle bell like lift 2x8 40 bell
Pull ups 3x8
Leg ext B 3x10 L/R 2x8 (115,90)
Leg curl L/R 2x8 90

Biked to Mt. Sanitas (4miles)

Mt Sanitas Valley Trail run 1.88

.94miles up at 9:43
and back down at 4:48

I could have ran faster up!

Then biked home 4miles

Wednesday, May 12, 2010

When the sun comes out on a run, ill be squinting

4.97 miles in 33:10 Pace= 6:40 (with a 7min mile run on the track).

Monday, May 10, 2010

You dont always have to see to believe

1000 Ladder

3:28, 2:50, 68, 32!

I think thats pretty much what we were shooting for last time.


Shoe talk.....

Saturday, May 8, 2010

A little visit to sea level

This week im back in NY for a graduation and family time and its going to be a great opportunity to track the progress of my hard training. I should also add into the mix that im coming off a quad injury (which is proving more of a detriment then the ankle), and gaining my strength back after being on my death bed from food poisoning.

2.05 mi run with a 800m finish on the Gates Chili HS track= 13:06 pace = 6:24 (it was mainly up hill.

Then a time trial 1mile at 6:11 pace

Concluding with a 1.5 mile run home into 30 mph winds. 10:11 pace=6:42

So what are the differences that I've found from the mountains to here? To be honest, not very much. I was recovering quickly in Boulder from hard hills and increased pace. Here I just recover slightly quicker. The 6:30 or better pace here though did seem to be less painful overall, and I was a lot more relaxed. Im not sure if I was relaxed because im familiar with the terrain though.

Feelings aside, I took a look at the numbers from my ontri account. The greatest thing about the sport of running is that the numbers dont lie. Of course times cant be compared from one run to the next unless its all done on a track but my findings have a conclusion. Running at alt. I pace an average of 6:40 to 7:17 for runs under 5 miles and 7:17 to 8:10 on runs longer.

At sea level im running a lifetime average of 5:30 to 6:55 for runs @3miles or less. I dont have any long run comparison because I've never done one before.

So we can conclude that there is a 30 second per mile "conversion."

Since 30 seconds is borderline not that much time, im going to stick to my guns and say that alt training really doesnt help all that much. It puts more stress on the body which can be used to mentally prepare for harder run races, thats about it! The mental aspect and a slew of other factors are involved here, so just go out and bring your A game!