Saturday, January 31, 2009

Mile Repeats

I woke up early this morning to help move my grandmothers stuff out of her apartment. I spent 3-4 hours moving, but not all was hardcore labor. There was quite a bit of lifting involved, but we had 10-12 people helping out.

I came back home and I was off to the track. What on earth am I doing at the track?? Mile Repeats. Yuck. I did 5 mile repeats last week and they were all on the trail. I ran about 3 miles to the track. I did a little stretching before and off I went. In between repeats I ran about 1:00-1:30 at a much slower pace.

Mile Repeat #1: 6:08
Mile Repeat #2: 5:54
Mile Repeat #3: 5:53
Mile Repeat #4: 5:59
Mile Repeat #5: 6:07
Mile Repeat #6: 6:18
Average Repeat: 6:03

My goal for each repeat was 6:25-6:30. I did just that. The track seemed to be much faster. I wasn't too impressed with the gusty wind. I feel like I am going to be sick now. I hope that the rest of the day I won't be too worthless.

Am I ready to qaulify for Boston Marathon?? Not sure yet, but I hope to be ready in 75 days.

Tuesday, January 27, 2009

Awards Banquet

My running club, Rocky Mountain Road Runners, held it's annual awards banquet. Our club is a volunteered based club and is really starting to gain energy. We are hosting a 50th Anniversary week this year and I am helping out with planning.

The banquet was held at the Fox Hollow Golf Course and the food was great.

Here are the awards I received:
9th Place - 2008 Trophy Series
4th Place - 2008 Male Scratch (fast male)
Co-Race Director Blanket
Moving on up. I received 16th place for the 2007 trophy series and 5th place for the 2007 male scratch. RMRR has great members and I love the races every month!!

Wednesday, January 21, 2009

Hard Workout

Mile Repeats. Yikes.
WarmUp:15 min
5x1 mile:
Cool Down: 22 min

Total: 9.75 miles
Avg. repeat 6:26.4

Hard day...but good day. My hip/leg issue still exists :0( But I try to run despite having issues. Should I take time off. YUCK...??...?? Salt Lake City Marathon is only 88 days away. Can't stop now.??

Monday, January 19, 2009

Week Totals (1/12-1/18)
Swim: 0 meters
Bike: 23.69 miles
Run: 39.60 miles
Walk the Dog: 1.28

Friday, January 16, 2009

Am I Crazy?

What in the world? I went on a long run this morning. This is the same as last week?? I have two races this weekend. I have a duathlon on Saturday and a 5Mile race on Sunday. Am I crazy for getting in my long run the day before a race AGAIN???????

Well...the long run is done for the week. Now I don't have to worry about running twice on Sunday.

Sunday, January 11, 2009

RMRR Trophy Series 10K

Today was the RMRR Trophy Series 10k race held at Twin Lakes Park. It was a pretty good run. It was very cold to start, but I nearly overheated. I will prepare better next time??

Overall Time: 39:38
Distance 6.19 / 10k
Pace: 6:24/mile
Calories burned: 741

Mile 1: 5:55, Mile 2: 6:14, Mile 3: 6:19, Mile 4: 6:32, Mile 5:6:43, Mile 6: 6:42, Mile .2: 1:11

I think I might have been worn out from yesterday's long run? I felt pretty good, but I just wasn't ready to go so fast. My handicap time was said to be 38:50. I knew this might be close, but that is 6:15/mile. There were several other fast runners in the group, and I might have been 5th fastest??
Afterwards, I went to visit my grandmother and we had lunch together. I came home watched a little football, then took a nap. What a day.
Week Totals (1/5-1/11)
Swim: 0 meters
Bike: 19.32 miles
Run: 39.53 miles

Saturday, January 10, 2009

Weekend Long Run

I woke up early today to get in my long run. I bought a marathon plan (advanced) from This plan was created by Mike Ricci and I have used a triathlon plan from him. Here is the workout:
Run 1.5 hours on a flat to rolling course. Keep HR in Zone 1-2 for 1:00. The last 30' are at race pace. Think about form and running pretty. Stay hydrated and eat! Stretch when done and add in Core 1, 2 or 3.

HR Zone 1-2 is around 145-156 bpm...or so. I started using a Heart Rate Monitor in 2009 so I can learn how to pace myself better. I am using the Polar F6. It's ok. No extreme bells or whistles.

Cherry Creek State Park Loop
Time: 1:42:28
Distance: 13.1 miles
Avg Pace: 7:49/mile
Best Pace: 5:55/mile
Calories burned: 1648
HR Avg: 181
HR Max: 158

1hr mark - 7.45 miles - 8:03/mile
30 min race pace - 4.16 miles - 7:13/mile
cool down (12:24) - 1.49 miles - 8:19/mile

Good training day for my quest to qualify for Boston. I took a nap after lunch for about 2 hours. I have to be well rest for a 10k tomorrow with my running club. Yuck. Next week will be back to back races too. My body seem pretty warn out.

Friday, January 2, 2009

New Year - 2009

New Year, New Baby, New Adventures, New goals, same Triathlete.

Lots of news to share, and always not enough time to share.

Baby News
Nicole is 22 weeks along today. Oh yeah...did I tell you...we are going to have a baby girl!!! This news took me by surprise. I was leaning towards boy...but Nicole and I are happy.

2009 Goals
No crashing!!!
Qualify for the Boston Marathon - Run under 3:10 marathon.
10K PR at Boulder Bolder
Distance Goals - Same as 2008
Compete in 1-2 triathlons

Be a great dad
Stay healthy and injury free
Read/Listen to more books
and more to come??

New Adventures
Every year brings new adventures. Lots of bigs things will happen in 2009.
-Grandmother turns 90
-5th Year Wedding Anniversery
-New Baby in May
-Baby's baptism?
-Other family hitting big birthday #'s
-Road Trip for early spring marathon?