The last couple of weeks have been mostly off. I've been doing some mountain biking with varying degrees of success, I've gone on a couple hikes, and last night, I went for my first run in nearly a month. While it felt pretty good when I was doing it (a very easy 6 miles on the trails in 52 minutes), I am a little sore this morning. I'm hoping that by stepping up the core exercises, stretching, and interspersing the runs with bike rides, I'll be able to get going again.
Our trip to Mount Rainier is now officially on the schedule. We put in for a permit to summit on Wednesday, July 25. That gives us time to drive up there, maybe learn a thing or two about mountaineering (I've never done the roped-up, crampon thing before), climb the mountain, and then have a couple of days to drink beer and wind our way back home. Looks like I'll be putting in some weekend hours to make up for that week. Oh well. Worth it.
This is a pretty quick little update. It's difficult to keep a training blog when one hasn't been training. I've been flirting with expanding my horizons. Running is my absolute first love, and always will be, but there are so many other things and adventures out there. The mountaineering thing in particular really fascinates me. I can see myself really getting into bagging peaks. I've also been enjoying the biking; while it doesn't give me quite the same euphoric feeling as running, it's pretty dang fun to bomb down trails and try to stay upright. I also just read Anton's blog about skyrunning in Europe. That seems like something I can get behind.
As for the running thing, I have added the Happy Jack Endurance Races to my schedule July 7-8. Alec (aka Journeyman Adventures) has an old school ultra party planned for the event. Come out and join for any of the following: 24 hour run, 12 hour run, 6 hour run, or straight up 100M. I'll be manning the aid station with Party Captain Sandra, who is beside herself with excitement to provide participants with a kick-ass aid station atmosphere. She's got big ideas! I hope to partake in the 6-hour event between my shifts at the aid station. What's better than running through the mountains for six hours in the middle of the night? Nothing, that's what.
I still have Pikes Peak on the schedule. I'll try to get in what shape I can for it, and then just do it. I'm going to try to shelve the competitiveness for the time being. It's what caused this whole injury mess in the first place. And while I would be lying if I said I didn't want to run fast and do well in races, I also have figured out that killing myself, injuring myself to do so isn't worth all this time being unable to run. I'd rather be up running trails conservatively than running a decent half-marathon and then not being able to run for six weeks. I've got to get past that old mentality. See if this old dog can learn a new trick or two.
There are many things to do and see. Hopefully some time outside will help me relax and be less anxious. I have another calming influence that has come into my life. I don't know, when I'm around her, I just feel better. About everything. That's a heck of nice feeling.
I'll bring some monthly mileage figures into this post later this week. I haven't done much, but I have done something.
Wednesday, May 30, 2012
Tuesday, May 15, 2012
Injury Re-evaluations
To get to the point, I was dumb and hurt myself. Apparently a week consisting of thrashing myself at Horsetooth, being too sore to run for a couple of days, and then deciding to hop in a 5K that following weekend was too much for my right hip flexor to handle. Whatever I did to it (I don't know definitively since an MRI is not an option), I messed it up pretty good. Two weeks ago, I tried running on it but could only get about thirty minutes out of it before I couldn't lift the leg. I finally went to the doctor last week and was told that I strained and possibly tore the muscle. It was recommended that I lay off for 4-6 weeks and try to do some physical therapy. PT is something I'm not sure my insurance would cover so I'm not sure I will pursue that route.
The big issue here is that this pretty much takes me out of Bighorn. Pilot Hill is off the schedule as well. I'm trying to get outside and at least hike, but even that aggravates my hip after a couple of hours. I've been commuting on my bike now that the weather is finally decent again, and so far that doesn't seem to bug me too bad. So, I am going to head up to the trails and see if I remember how to mountain bike. It's been a few years since I was last in the saddle, but I need to do something. I have this over-abundance of energy that's driving me crazy.
As for Bighorn, I'm going to try to do it, but if I can't get many miles in before then, I'll have to do something else. I still want to make the trip. Maybe I can go up, hang out, cheer, maybe crew some of the other guys. Maybe, if I feel decent, I can pace Fuller at some point during the hundred. I don't know.
I'm trying to remain optimistic, but it's hard. Especially with the weather being great lately, all I want to do is go run trails. This has lead me to make an choice: no more fucking road races. I'm blaming Horsetooth and Jackalope Loop 5K for this (as well as my own stupidity). I spent a few months training for a trail ultra just to get hurt pounding myself on the pavement. That's pretty stupid. I had a good race at Horsetooth and got excited about it. My old competitive self took over and now I get to sit on my ass. From now on, it's trails, man. No more pavement.
Here's what I did before I got hurt:
April 23-April 29: 37 miles in 5 runs in 4:37.
April 30-May 6: 24 miles in 4 runs in 2:59.
January: 205 (24:42)
February: 190 (22:28)
March: 133 (18:49)
April: 197 (23:53)
Year to Date: 725 (79:52)
I do still have a busy summer planned, and I may sacrifice some running to focus on other things. Part of my hike last Wednesday was spent bouldering around Turtle Rock. I haven't climbed rocks in many years. It's something Kevin and I used to do quite a bit. I guess that's one of the things I stopped doing because it reminded me of him (like how Jason doesn't go bowling because it reminds him of bowling with the guys in college). I had fun doing it. It's fun and challenging to pick your routes and adapt on the fly. And also trying not to fall. That's pretty important.
I also put in an hour on Thursday on The Bitch. I hiked most of it but put in about 15 minutes of light jogging throughout. Saturday, Elizabeth and I went on a two hour hike on the Little Laramie trails in the Snowys. The last half hour of that saw my speed decrease thanks to my leg crapping out. That was made better with the obligatory pizza and PBR at the Bear Tree in Centennial.
The biking is something else I used to do often. I grew up on the bike, doing 100 mile races in my early teens. Then I got into running and moved away from the bike. It's still fun, though, and I figure some cross training once in awhile wouldn't hurt.
Hiking and backpacking are making a comeback as well. Elizabeth and I are finalizing plans the second or third week of July to summit Mt. Rainier. I'm really looking forward to that, but I feel like I have some work to do. Running fitness doesn't necessarily translate to hiking/climbing/biking fitness, so I need to get out with the pack and do some work. Luckily, I have a great partner for this.
Other things coming up: Bret's bachelor party is in Durango the weekend of June 9 and 10. I'm going to try to make it down, but it's a long drive, and with Bighorn the following weekend and the actual wedding in the Grand Canyon on the 30th, I may be at a premium when it comes to a) how much work I can actually miss, and b) money (which is directly tied to a). Particularly since the Rainier trip will comsume the better part of a whole week, I may need to be more conservative. Looks like it's a Pabst Blue Ribbon diet from here on out. HAHA!
Also, Murder By Death make their return to the region at the Bluebird Theater on August 16. Picked up my tickets yesterday. Seventh time seeing them, and I plan to continue catching their shows in the area as long as they keep playing them.
The big issue here is that this pretty much takes me out of Bighorn. Pilot Hill is off the schedule as well. I'm trying to get outside and at least hike, but even that aggravates my hip after a couple of hours. I've been commuting on my bike now that the weather is finally decent again, and so far that doesn't seem to bug me too bad. So, I am going to head up to the trails and see if I remember how to mountain bike. It's been a few years since I was last in the saddle, but I need to do something. I have this over-abundance of energy that's driving me crazy.
As for Bighorn, I'm going to try to do it, but if I can't get many miles in before then, I'll have to do something else. I still want to make the trip. Maybe I can go up, hang out, cheer, maybe crew some of the other guys. Maybe, if I feel decent, I can pace Fuller at some point during the hundred. I don't know.
I'm trying to remain optimistic, but it's hard. Especially with the weather being great lately, all I want to do is go run trails. This has lead me to make an choice: no more fucking road races. I'm blaming Horsetooth and Jackalope Loop 5K for this (as well as my own stupidity). I spent a few months training for a trail ultra just to get hurt pounding myself on the pavement. That's pretty stupid. I had a good race at Horsetooth and got excited about it. My old competitive self took over and now I get to sit on my ass. From now on, it's trails, man. No more pavement.
Here's what I did before I got hurt:
April 23-April 29: 37 miles in 5 runs in 4:37.
April 30-May 6: 24 miles in 4 runs in 2:59.
January: 205 (24:42)
February: 190 (22:28)
March: 133 (18:49)
April: 197 (23:53)
Year to Date: 725 (79:52)
I do still have a busy summer planned, and I may sacrifice some running to focus on other things. Part of my hike last Wednesday was spent bouldering around Turtle Rock. I haven't climbed rocks in many years. It's something Kevin and I used to do quite a bit. I guess that's one of the things I stopped doing because it reminded me of him (like how Jason doesn't go bowling because it reminds him of bowling with the guys in college). I had fun doing it. It's fun and challenging to pick your routes and adapt on the fly. And also trying not to fall. That's pretty important.
 |
| Lovely afternoon on Turtle Rock. |
The biking is something else I used to do often. I grew up on the bike, doing 100 mile races in my early teens. Then I got into running and moved away from the bike. It's still fun, though, and I figure some cross training once in awhile wouldn't hurt.
Hiking and backpacking are making a comeback as well. Elizabeth and I are finalizing plans the second or third week of July to summit Mt. Rainier. I'm really looking forward to that, but I feel like I have some work to do. Running fitness doesn't necessarily translate to hiking/climbing/biking fitness, so I need to get out with the pack and do some work. Luckily, I have a great partner for this.
Other things coming up: Bret's bachelor party is in Durango the weekend of June 9 and 10. I'm going to try to make it down, but it's a long drive, and with Bighorn the following weekend and the actual wedding in the Grand Canyon on the 30th, I may be at a premium when it comes to a) how much work I can actually miss, and b) money (which is directly tied to a). Particularly since the Rainier trip will comsume the better part of a whole week, I may need to be more conservative. Looks like it's a Pabst Blue Ribbon diet from here on out. HAHA!
Also, Murder By Death make their return to the region at the Bluebird Theater on August 16. Picked up my tickets yesterday. Seventh time seeing them, and I plan to continue catching their shows in the area as long as they keep playing them.
Wednesday, April 25, 2012
Weeks Ending April 15 & 22 + Horsetooth Half-Marathon
Not the greatest or most consistent training weeks the past two weeks. Long story short; I haven't been feeling well (again) and finally went to the doctor. The suspicion is that I may have gallstones. I'm going to have an ultrasound next Monday to see. If so, then it sounds like I get to go ahead and have the damn thing removed. Very fun.
That's my excuse this week.
Mon. April 9 - 5.5 miles in 37 min (6:47 pace). Quick and easy morning run in Cheyenne. Down the Greenbelt, made a lap around the lake at Mylar Park, and headed in.
Tues. April 10 - A.M. 4 miles in 28 min (6:52 pace). Morning run on the Greenbelt.
P.M. - 8 miles in 51 min (6:18 pace). Tuesday Night Tempo. Ran to Washington Park, then hit a good 4-mile tempo with Mr. Martisius. The tempo felt very relaxed, and I hit it in 22:43 (5:40/mile). Cool down run home.
Wed. April 11 - A.M. 4.5 miles in 32 min (7:00 pace). Quick morning run. Cedar to Curtis to 9th to Garfield. Makes a square.
P.M. - 7 miles in 57 min (8:08 pace). Chris Schabron was in town so he and I did some catching up on the Headquarters-Browns-Summit loop at Happy Jack. The weather went south on us a bit, but we survived.
Thurs. April 12 - 11 miles in 1:40 (9:05 pace). I decided to try the Pole Creek-Headquarters loop. I got up there a little late, and the weather went south and got a little chilly. Add to that me being pretty tired and sluggish, and this run wasn't a whole lot of fun.
Fri. April 13 - 7 miles in 50 min (7:04 pace). Lunch run on the Greenbelt. I was only going to do four miles, but I loosened up pretty well and kept going.
Week's Miles: 47
Running Time: 5:53
Year to Date: 651 (71:55 running time)
That weekend, I went to Cheyenne for Coach Schopp's memorial service, and didn't run thanks to awful weather and my stomach issues.
Mon. April 16 - 4 miles in 30 min (7:30 pace). I didn't go to work because I felt so bad, but I had to get out and do something. These were four pretty miserable miles.
Wed. April 18 - 4 miles in 29 min (7:15 pace). I finally started to feel a little better, but these were pretty awful miles, too.
Sat. April 21 - 11 miles in 80 min (7:16 pace). Trudge loop with Horsecow and Rachel. A beautiful day and me finally feeling better = a great trail run. Ended up moving a lot better and faster than I anticipated.
Sun. April 22 - 18 miles. Horsetooth Half-Marathon. I almost no-showed given my issues the previous week (and lack of running), but having dropped $70 on the entry fee, and the fact that I was feeling better, I decided to give it a whirl. Dad and I drove down that morning and arrived about an hour before the start. I did a simple and short warm-up, and then found Mr. Delaney on the start line. It was an absolutely gorgeous morning down in Fort Collins.
The race started and it was immediately down to a lead pack of about 10 runners. I felt comfortable tucking in at the back of that group. I planned to try to take it easy on those first two climbs (Dam Hill is a 9.6% grade after all). Jason took it out pretty hard, but I tried to relax and let it flow. I felt pretty good on the first climb up from the stadium, but as I crossed the dam and started Dam Hill, my chest tightened up and I got a slight sense of panic, thinking it would maybe not be the best day at the office.
At that point, Brianne Nelson passed me and immediately gapped me by 10 seconds or so. I must admit, there is a little part of me deep down that really doesn't want to get chicked. It may be a little sexist, but it's there. But Brianne is a stud, and ran the first half of that race very well. I figured at that point, if she gets me, she gets me. I'll accept it.
However, coming off the dam, I started to feel better and found a good groove. As we started on the flat before Bingham Hill, I ran into Nick Clark who was running on the other side of the road. We said hey, then he taunted me a little. "You're not going to get chicked today, are you?" he said with a smile and nod up ahead of me toward Brianne. I responded by saying, "I don't know, we'll see."
I did finally catch Brianne about halfway up Bingham Hill. We worked together for the next half mile. I thought, well, I guess I'll be running with her the rest of the way. I was pretty comfortable at that point, and she was running strong (she would eventually finish 11th overall in 1:20:35). However, as we approached the turn onto the bike path on the Poudre, we were caught, and passed, by another runner who was running about 10 seconds faster per mile than we were. I made the quick decision to just go with him, so I shamelessly tucked in behind him until I adjusted to the new pace.
The last five miles or so are on that flat, paved bike path, so the pace kicked down from ~6:10 to ~5:55 per mile. We fought a slight headwind, but I once again found a nice groove and the other runner, Luke, and I ran side-by-side for most of the way. We rolled up another runner who blew up pretty badly, and then continued the fine art of throwing proverbial jabs at one another.
With a mile to go, I was trying to decide when and if I should or could make a move to drop Luke. I surged a little with about half a mile to go, but Luke covered nicely. We started to hear the cheers of the crowd at the finish which told us we were almost done, and also dumped a little adrenaline into our systems. Luke and I accelerated and kept shoulder-to-shoulder. About 150m from the finish, there was a pretty sharp, near 90 degree turn into the finish straight. Luke had the pole position on me, and I've never been great at sharp turns (I'm a little too tall). I just tried to stick to his shoulder around the turn before throwing down. At that point I heard Jason yell, "HUNGRY DOG!" and I went for it. I conjured up some of my old track speed and put almost two seconds on Luke at the end. It felt awesome to kick like that again. I've missed the hell out of that kind of speed.
I finished 9th overall in 1:18:45. I'm pretty dang happy with that. Jason, of course, not only won, but set a new course record. I think his powers lie in his mustache.
Week's Miles: 37
That's my excuse this week.
Mon. April 9 - 5.5 miles in 37 min (6:47 pace). Quick and easy morning run in Cheyenne. Down the Greenbelt, made a lap around the lake at Mylar Park, and headed in.
Tues. April 10 - A.M. 4 miles in 28 min (6:52 pace). Morning run on the Greenbelt.
P.M. - 8 miles in 51 min (6:18 pace). Tuesday Night Tempo. Ran to Washington Park, then hit a good 4-mile tempo with Mr. Martisius. The tempo felt very relaxed, and I hit it in 22:43 (5:40/mile). Cool down run home.
Wed. April 11 - A.M. 4.5 miles in 32 min (7:00 pace). Quick morning run. Cedar to Curtis to 9th to Garfield. Makes a square.
P.M. - 7 miles in 57 min (8:08 pace). Chris Schabron was in town so he and I did some catching up on the Headquarters-Browns-Summit loop at Happy Jack. The weather went south on us a bit, but we survived.
Thurs. April 12 - 11 miles in 1:40 (9:05 pace). I decided to try the Pole Creek-Headquarters loop. I got up there a little late, and the weather went south and got a little chilly. Add to that me being pretty tired and sluggish, and this run wasn't a whole lot of fun.
Fri. April 13 - 7 miles in 50 min (7:04 pace). Lunch run on the Greenbelt. I was only going to do four miles, but I loosened up pretty well and kept going.
Week's Miles: 47
Running Time: 5:53
Year to Date: 651 (71:55 running time)
That weekend, I went to Cheyenne for Coach Schopp's memorial service, and didn't run thanks to awful weather and my stomach issues.
Mon. April 16 - 4 miles in 30 min (7:30 pace). I didn't go to work because I felt so bad, but I had to get out and do something. These were four pretty miserable miles.
Wed. April 18 - 4 miles in 29 min (7:15 pace). I finally started to feel a little better, but these were pretty awful miles, too.
Sat. April 21 - 11 miles in 80 min (7:16 pace). Trudge loop with Horsecow and Rachel. A beautiful day and me finally feeling better = a great trail run. Ended up moving a lot better and faster than I anticipated.
Sun. April 22 - 18 miles. Horsetooth Half-Marathon. I almost no-showed given my issues the previous week (and lack of running), but having dropped $70 on the entry fee, and the fact that I was feeling better, I decided to give it a whirl. Dad and I drove down that morning and arrived about an hour before the start. I did a simple and short warm-up, and then found Mr. Delaney on the start line. It was an absolutely gorgeous morning down in Fort Collins.
 |
| The start. Photo: Dawn Madura/The Coloradoan. |
The race started and it was immediately down to a lead pack of about 10 runners. I felt comfortable tucking in at the back of that group. I planned to try to take it easy on those first two climbs (Dam Hill is a 9.6% grade after all). Jason took it out pretty hard, but I tried to relax and let it flow. I felt pretty good on the first climb up from the stadium, but as I crossed the dam and started Dam Hill, my chest tightened up and I got a slight sense of panic, thinking it would maybe not be the best day at the office.
 |
| Jason runs away with it from the start. Photo: Dawn Madura/The Coloradoan. |
 |
| Me trying to hang on across the dam. Photo: Dawn Madura/The Coloradoan/ |
At that point, Brianne Nelson passed me and immediately gapped me by 10 seconds or so. I must admit, there is a little part of me deep down that really doesn't want to get chicked. It may be a little sexist, but it's there. But Brianne is a stud, and ran the first half of that race very well. I figured at that point, if she gets me, she gets me. I'll accept it.
However, coming off the dam, I started to feel better and found a good groove. As we started on the flat before Bingham Hill, I ran into Nick Clark who was running on the other side of the road. We said hey, then he taunted me a little. "You're not going to get chicked today, are you?" he said with a smile and nod up ahead of me toward Brianne. I responded by saying, "I don't know, we'll see."
 |
| Brianne kicking my ass. Photo: Dawn Madura/The Coloradoan. |
I did finally catch Brianne about halfway up Bingham Hill. We worked together for the next half mile. I thought, well, I guess I'll be running with her the rest of the way. I was pretty comfortable at that point, and she was running strong (she would eventually finish 11th overall in 1:20:35). However, as we approached the turn onto the bike path on the Poudre, we were caught, and passed, by another runner who was running about 10 seconds faster per mile than we were. I made the quick decision to just go with him, so I shamelessly tucked in behind him until I adjusted to the new pace.
The last five miles or so are on that flat, paved bike path, so the pace kicked down from ~6:10 to ~5:55 per mile. We fought a slight headwind, but I once again found a nice groove and the other runner, Luke, and I ran side-by-side for most of the way. We rolled up another runner who blew up pretty badly, and then continued the fine art of throwing proverbial jabs at one another.
With a mile to go, I was trying to decide when and if I should or could make a move to drop Luke. I surged a little with about half a mile to go, but Luke covered nicely. We started to hear the cheers of the crowd at the finish which told us we were almost done, and also dumped a little adrenaline into our systems. Luke and I accelerated and kept shoulder-to-shoulder. About 150m from the finish, there was a pretty sharp, near 90 degree turn into the finish straight. Luke had the pole position on me, and I've never been great at sharp turns (I'm a little too tall). I just tried to stick to his shoulder around the turn before throwing down. At that point I heard Jason yell, "HUNGRY DOG!" and I went for it. I conjured up some of my old track speed and put almost two seconds on Luke at the end. It felt awesome to kick like that again. I've missed the hell out of that kind of speed.
 |
| Old dog can still throw down like a boss. Photo: Dawn Madura/The Coloradoan. |
I finished 9th overall in 1:18:45. I'm pretty dang happy with that. Jason, of course, not only won, but set a new course record. I think his powers lie in his mustache.
 |
| I mean, seriously, look at that thing! Photo: Dawn Madura/The Coloradoan. |
Running Time: 4:20
Year to Date: 688 (76:15 running time)
Gear: Asics Sky Speed (320 miles) Saucony Peregrine (303 miles)
Wednesday, April 11, 2012
Week Ending April 8
Another great training week in the books. I feel like I might have things officially back on track. It's time to buckle down and really focus on Bighorn. I think May will be spent trying to get in as many miles as my body can handle. I still have this crazy notion of shooting for the mythical triple digit mileage week before Bighorn, but I don't want to write checks my body can't cash. So, for now, I'll just build up as best I can and see what happens.
Horsetooth Half has been officially added to my schedule. I had no intention of racing a road half, but Jason decided he was going to hop in it, so I was convinced to join him. I have never run an actual half before, so this is a new thing for me. I feel pretty confident I can run a decent race, but we'll see. My goal will be to hang on to Jason as long as I can. Though the smart thing to do would be to just let him go because when it comes to road racing, especially half-marathons and marathons, Delaney matriculates on an entirely different level from me.
This week was my highest mileage week since December 2006. Five and a half years is a pretty long time to suck at running. On with the show!
Mon. April 2 - 4 miles in 29 min (7:15 pace). My easy rest day consisted of a post-work run on the Greenbelt followed by a pretty thorough core workout.
Tues. April 3 - A.M. 4 miles in 28 min (7:00 pace). Morning run on the Greenbelt. Felt pretty good.
P.M. - 7 miles in 44 min (6:17 pace). Tuesday Night Tempo. Two mile warm-up to Washington Park, then a 3 mile tempo run in 17:30 (5:50 pace), finished off with a two mile cool down home. Pretty decent tempo. I felt a little sluggish for the first half mile or so, but seemed to loosen up pretty well after that.
Wed. April 4 - Noon - 8 miles in 53 min (6:40 pace). Lunch run on the West Laramie loop on what was a beautiful day in the neighborhood.
P.M. - 5 miles in 43 min (8:35 pace). HPH Full Moon Run. We started at 9pm and went for a five-mile loop in the prairie. I wasn't super thrilled to be out there since I am usually getting to bed at nine (since I'm an old man), but after a couple of miles of stumbling over the limestone bedrock along the fenceline, I perked up a little and started to be a little more gregarious. While the full moon was actually on Friday, we still had plenty of light out there.
Thurs. April 5 - 11.5 miles in 85 min (7:23 pace). I met El Jefe, Patrick, and Ted for a lunch run in the prairie. Another gorgeous, warm day, so I brought the handheld water bottle with me. I ran from home, met those guys at Half Acre, then did an 8 mile loop out in the prairie, then continued on home. Good mid-week long run.
Fri. April 6 - 6 miles in 40 min (6:40 pace). I met El Jefe and Jordan at the UW track for some Friday form work. 2x form drills followed by 16x100m barefoot strides on the infield. Felt good to kick off the shoes!
Sat. April 7 - 8 miles in 71 min (8:52 pace). The WARTs met at the Volin trailhead at Crystal Reservoir for what had been planned to be a 17-25 mile long run on the trails. However, when we got there, a 50 mph wind was tearing through the area, cutting through a couple layers of clothing and generally making everyone cold and miserable. We got into the canyon and out of the wind a little and found things to be somewhat tolerable. At that point, I was still thinking I'd head out for another lap and get my 15 or 16 miles in. But as we came around Crystal, we ran straight into the wind and any gumption I had disappeared. We struggled back to the cars and said, "$%&* this!" and went home. Josh and Alec, ever the masochists, continued on and did the whole 25 mile loop. Sounds like it sucked.
Sun. April 8 - 13 miles in 91 min (7:00 pace). I got up early in Cheyenne to get this one in before our Easter brunch at 9am. I did a variation of the old Capitol Loop with a trip around both parks, Monterrey Heights, and Western Hills. I didn't get in as long of a long run as I had wanted this weekend, but it will do. I got a bloody nose over the last mile thanks to all the dry, windy air recently. I love spring in Wyoming sometimes. Oh well, good end to a good training week.
Totals:
Week's Miles: 67
Running Time: 8:04
Year to Date: 604 (66:02 running time)
Gear: Asics Sky Speed (270 miles) Saucony Peregrine (274 miles)
Horsetooth Half has been officially added to my schedule. I had no intention of racing a road half, but Jason decided he was going to hop in it, so I was convinced to join him. I have never run an actual half before, so this is a new thing for me. I feel pretty confident I can run a decent race, but we'll see. My goal will be to hang on to Jason as long as I can. Though the smart thing to do would be to just let him go because when it comes to road racing, especially half-marathons and marathons, Delaney matriculates on an entirely different level from me.
This week was my highest mileage week since December 2006. Five and a half years is a pretty long time to suck at running. On with the show!
Mon. April 2 - 4 miles in 29 min (7:15 pace). My easy rest day consisted of a post-work run on the Greenbelt followed by a pretty thorough core workout.
Tues. April 3 - A.M. 4 miles in 28 min (7:00 pace). Morning run on the Greenbelt. Felt pretty good.
P.M. - 7 miles in 44 min (6:17 pace). Tuesday Night Tempo. Two mile warm-up to Washington Park, then a 3 mile tempo run in 17:30 (5:50 pace), finished off with a two mile cool down home. Pretty decent tempo. I felt a little sluggish for the first half mile or so, but seemed to loosen up pretty well after that.
Wed. April 4 - Noon - 8 miles in 53 min (6:40 pace). Lunch run on the West Laramie loop on what was a beautiful day in the neighborhood.
P.M. - 5 miles in 43 min (8:35 pace). HPH Full Moon Run. We started at 9pm and went for a five-mile loop in the prairie. I wasn't super thrilled to be out there since I am usually getting to bed at nine (since I'm an old man), but after a couple of miles of stumbling over the limestone bedrock along the fenceline, I perked up a little and started to be a little more gregarious. While the full moon was actually on Friday, we still had plenty of light out there.
Thurs. April 5 - 11.5 miles in 85 min (7:23 pace). I met El Jefe, Patrick, and Ted for a lunch run in the prairie. Another gorgeous, warm day, so I brought the handheld water bottle with me. I ran from home, met those guys at Half Acre, then did an 8 mile loop out in the prairie, then continued on home. Good mid-week long run.
Fri. April 6 - 6 miles in 40 min (6:40 pace). I met El Jefe and Jordan at the UW track for some Friday form work. 2x form drills followed by 16x100m barefoot strides on the infield. Felt good to kick off the shoes!
Sat. April 7 - 8 miles in 71 min (8:52 pace). The WARTs met at the Volin trailhead at Crystal Reservoir for what had been planned to be a 17-25 mile long run on the trails. However, when we got there, a 50 mph wind was tearing through the area, cutting through a couple layers of clothing and generally making everyone cold and miserable. We got into the canyon and out of the wind a little and found things to be somewhat tolerable. At that point, I was still thinking I'd head out for another lap and get my 15 or 16 miles in. But as we came around Crystal, we ran straight into the wind and any gumption I had disappeared. We struggled back to the cars and said, "$%&* this!" and went home. Josh and Alec, ever the masochists, continued on and did the whole 25 mile loop. Sounds like it sucked.
Sun. April 8 - 13 miles in 91 min (7:00 pace). I got up early in Cheyenne to get this one in before our Easter brunch at 9am. I did a variation of the old Capitol Loop with a trip around both parks, Monterrey Heights, and Western Hills. I didn't get in as long of a long run as I had wanted this weekend, but it will do. I got a bloody nose over the last mile thanks to all the dry, windy air recently. I love spring in Wyoming sometimes. Oh well, good end to a good training week.
Totals:
Week's Miles: 67
Running Time: 8:04
Year to Date: 604 (66:02 running time)
Gear: Asics Sky Speed (270 miles) Saucony Peregrine (274 miles)
Tuesday, April 10, 2012
Remembering Coach Duane Schopp
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When I started high school at Central, we had nothing. The school itself was out on the northwest side of town, but our basketball teams still played downtown at the old Storey Gym, our football team played at Okie Blanchard Stadium, which was the home field of our crosstown rival East High, and our track teams, well, we didn't have a track. When I came onto the scene, Central was a two-time defending state track champion without a home track facility. The first thing Duane Schopp did on the job was to champion first-rate facilities and resources for Central High student-athletes. During his tenure at Central, Schopp helped raise funds for Riske Field, a home field and stadium for the Central football and soccer teams surrounded by a great track complete with runways and shot put sector. He also oversaw the refurbishing of the field house, complete with a wonderful hardwood basketball court, spectator stands, and indoor track. There are new boys and girls locker rooms, a new training room, a renovated weight room, and a resurfaced indoor swimming pool. None of that existed before Duane Schopp.
More importantly, however, was his mentoring, guidance, and dedication to the student-athletes in his care. I remember his attendance at nearly every Central High athletics event. I recall his tireless work to make sure we were all on the straight-and-narrow and achieving our best in the classroom and in our respective sports. He offered me concise, honest, and beneficial help when it came to deciding where to go to college. He called colleges and universities to praise us and help us earn athletic scholarships. He made sure we all had everything in order to graduate successfully and enter college successfully. I am certain that the success a lot of us had as collegiate student-athletes and in our post-collegiate pursuits is directly attributable to the standard of excellence set forth by Coach Schopp.
Before his tenure at Central, Schopp was the head track coach at the University of Wyoming from 1984-1997. He and Coach Sanchez helped develop some incredible athletes and human beings. The red and black from Central High and the Brown & Gold of Wyoming run deep. We were so fortunate to have a man like Duane Schopp in our lives. Wyoming athletics on every level has lost a true giant. His guidance and passion will be sorely missed, but if we can continue to teach his lessons to future generations, then I am confident everything will work out.
Rest in peace, Coach. I'll be down here running and thinking about you. And thanks so much for all you did. I'll never forget it and never stop appreciating and respecting it.
A memorial service will be held at Storey Gym in Cheyenne at 10am Saturday April 14, with a reception to follow at Central High School.
Monday, April 2, 2012
Week Ending April 1 - Attempting to Get Back on the Horse
March ended up being pretty much a wash training wise thanks to the issues I let control my life the last few weeks. This past week I felt like I am starting to get things back under control. I'm still not right, but I am feeling significantly better than I was just a few weeks ago. I'm really going to try to keep that going. This week, running felt good and was fun. I certainly could use more of that, especially since I need to step things up.
It's snowing again in Laramie today, reminding me of what spring is actually like here in the high basin. Those weeks of 60-70 degree days were, in a word, abnormal. This is more like it. Let's go with it.
Tues. March 27 - A.M. 3 miles in 19 min (6:26 pace). Quick morning run on the Greenbelt.
P.M. - 7 miles in 45 min (6:25 pace). Tuesday Night Tempo. Yes, the hills have been replaced by tempo. I met El Jefe at Washington Park after a two mile warm-up and decided we would hit a three-mile tempo. We took off toward LaPrele and made a loop out around Corthell. I surprisingly felt pretty darn good, so I kicked the pace down for a lap around the park to finish. I hit a 3.25 mile tempo in 18:33 (5:42/mile pace). I'll take it. It felt very relaxed and dare I say easy. I ran two miles home for a cool down.
Wed. March 28 - Noon - 3 miles in 19 min (6:26 pace). Lunch run to go with this evening's Pub Run. I was going to go longer, but felt a little unambitious after my three-mile loop and went home.
P.M. - 6 miles in 47 min (7:49 pace). PUB RUN! Started at Front Street, then ran to Bailey's, back to the Alibi, then over the bridge for our obligatory Pabst at Bud's, then back over to Altitude for dinner. I got a little toasty on this one and didn't feel super the next day. That's the risk you take with the Pub Run.
Thurs. March 29 - 7.5 miles in 60 min (8:00 pace). I grabbed my microspikes (one of my favorite pieces of gear ever!) and drove up the hill to get in some post-work trail miles and do a little trail conditions recon. What I found was quite a bit less snow than two weeks ago. Headquarters and Brown's were pretty runnable, with the connector between Brown's and Summit not so runnable. Still doing a little post-holing, but clear trails, if the weather keeps up, are a mere few weeks away. Awesome!
Fri. March 30 - 5.5 miles in 38 pace (6:54 pace). Friday form work with El Jefe at the Fieldhouse. 2x form drills with 5x2-lappers (360m) in 69-71 sec with one-lap jog rest in 60 sec. I hit the last 2-lapper in 59 sec just to blow out the tubes a little. Felt good.
Sat. March 31 - 18 miles in 2:15 (7:30 pace). Colina de Pilota long run. El Jefe, Brian and I made a foray up and down at a pretty dang good pace. Brian and I ran the damn thing faster (~1:55 pace) than I raced it last year (1:59). I felt surprisingly good since I hadn't done a long run in weeks. Great and productive run.
___________________________________________________
January Miles: 205 (25:42 running time)
February Miles: 190 (22:28 running time)
March Miles: 133 (18:49 running time)
Total: 528 (56:59 running time)
___________________________________________________
Sun. April 1 - 9 miles in 59 min (6:29 pace). Western Hills + Lions and Frontier Parks loop, Cheyenne. Beautiful day in Cheyenne, so I ran an old favorite. Felt fast and loose considering the long run yesterday. Awesome!
Totals:
Week's Miles: 59
Running Time: 7:01
Year to Date: 537 (57:58 running time)
Gear: Asics Sky Speed (216 miles) Saucony Peregrine (261 miles) New Balance 101 (191 miles)
It's snowing again in Laramie today, reminding me of what spring is actually like here in the high basin. Those weeks of 60-70 degree days were, in a word, abnormal. This is more like it. Let's go with it.
Tues. March 27 - A.M. 3 miles in 19 min (6:26 pace). Quick morning run on the Greenbelt.
P.M. - 7 miles in 45 min (6:25 pace). Tuesday Night Tempo. Yes, the hills have been replaced by tempo. I met El Jefe at Washington Park after a two mile warm-up and decided we would hit a three-mile tempo. We took off toward LaPrele and made a loop out around Corthell. I surprisingly felt pretty darn good, so I kicked the pace down for a lap around the park to finish. I hit a 3.25 mile tempo in 18:33 (5:42/mile pace). I'll take it. It felt very relaxed and dare I say easy. I ran two miles home for a cool down.
Wed. March 28 - Noon - 3 miles in 19 min (6:26 pace). Lunch run to go with this evening's Pub Run. I was going to go longer, but felt a little unambitious after my three-mile loop and went home.
P.M. - 6 miles in 47 min (7:49 pace). PUB RUN! Started at Front Street, then ran to Bailey's, back to the Alibi, then over the bridge for our obligatory Pabst at Bud's, then back over to Altitude for dinner. I got a little toasty on this one and didn't feel super the next day. That's the risk you take with the Pub Run.
Thurs. March 29 - 7.5 miles in 60 min (8:00 pace). I grabbed my microspikes (one of my favorite pieces of gear ever!) and drove up the hill to get in some post-work trail miles and do a little trail conditions recon. What I found was quite a bit less snow than two weeks ago. Headquarters and Brown's were pretty runnable, with the connector between Brown's and Summit not so runnable. Still doing a little post-holing, but clear trails, if the weather keeps up, are a mere few weeks away. Awesome!
Fri. March 30 - 5.5 miles in 38 pace (6:54 pace). Friday form work with El Jefe at the Fieldhouse. 2x form drills with 5x2-lappers (360m) in 69-71 sec with one-lap jog rest in 60 sec. I hit the last 2-lapper in 59 sec just to blow out the tubes a little. Felt good.
Sat. March 31 - 18 miles in 2:15 (7:30 pace). Colina de Pilota long run. El Jefe, Brian and I made a foray up and down at a pretty dang good pace. Brian and I ran the damn thing faster (~1:55 pace) than I raced it last year (1:59). I felt surprisingly good since I hadn't done a long run in weeks. Great and productive run.
___________________________________________________
January Miles: 205 (25:42 running time)
February Miles: 190 (22:28 running time)
March Miles: 133 (18:49 running time)
Total: 528 (56:59 running time)
___________________________________________________
Sun. April 1 - 9 miles in 59 min (6:29 pace). Western Hills + Lions and Frontier Parks loop, Cheyenne. Beautiful day in Cheyenne, so I ran an old favorite. Felt fast and loose considering the long run yesterday. Awesome!
Totals:
Week's Miles: 59
Running Time: 7:01
Year to Date: 537 (57:58 running time)
Gear: Asics Sky Speed (216 miles) Saucony Peregrine (261 miles) New Balance 101 (191 miles)
Thursday, March 29, 2012
The National- Sorrow
Long day with some depressing music. I'm digging this band pretty hard right now. I think a run up in the hills after work is in order.
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