• 1h 35m
  • 14.01 miles
  • 06m 47s /Mi

Went up to Fort Collins to run the first part of the Colorado Marathon course. Sara (snowgirl) was cool enough to drive me to the starting point 15 miles up the Cache La Poudre. I should have started earlier in the day cuz when I got to the start the wind was howling and shooting straight up the canyon - giving me a nice headwind to contend with. This sort of screwed my plans cuz I wanted to run easy at race pace but I couldn't sustain race pace and keep my HR below LT... so I backed off. Plus, I've been pretty sick and todays miles put me at like 95 over the last 7 days and I did develop some knee soreness at about mile 8. So with all that, I just ran the course hard and tried to keep all of my miles below 7 m/p mile, which I did. Although I didn't get the confidence boost I wanted today, I did get a new respect for the course and even though there is a net loss it does begin at over 6000 feet and I need to be cognizant of this and not take the course for granted. Still, I'm pretty sure, once healthy, rested and hopefully without headwinds on race day, I should be able to comfortably knock off about 20 secs per mile over the first part of the course and still have enough gas in the tank to run hard for the second half of the course. The key now is to get some good tempo/track work in and get myself rested and healthy.

I was at (my friend Simon's race forum) and found this piece of information. This made me feel much better about todays effort since the headwinds that I was running into were sustained and ranged between 5 and 20 mph.

As a runner it’s important to know how the elements affect your performance. Even when a wind is not present, when racing at a 6:00 mile pace, you generate a headwind of 10 miles per hour. When that headwind picks up to 15mph, the effort to run a 6:00 minute mile is equivalent to running a 5:00 minute mile with no wind. “According to Dr. Jack Daniels’, a three-hour marathon runner loses 11 seconds per mile when running into a 5-mile-per-hour headwind and 25 seconds per mile when facing a 10 mile-per-hour headwind. That’s an extra 5 to 11 minutes over the marathon distance; but a four-hour marathoner running the entire race into the wind loses approximately 15 to 32 minutes with the same winds.”

So last night I found out that me and Alan Culpeper have something in common. During his talk to all of the F4 coaches he admitted that he has a weakness for Pringles. I actually gave them up as a New Years Eve resolution once... I lasted for most of the year but eventually gave in! Pringle Me! Photobucket

  • Health data: Sick: 2
  • 2h 39m 09s
  • 20.00 miles
  • 07m 58s /Mi

Still coughing and hacking down the trail, but yes, I am definitely getting better.

It was cold, wet and snowy out there today. For a while I could barely see the snow was so big and wet... after about the 8th mile the snow stopped but I was completely wet so the wind turned me into a Popsicle. Oh well.

My 6th 20 miler (aka my six pack) for this marathon training cycle. Not fast but I have run 81 miles so far this month on 6 days of running. Tomorrows run will put me over 90 miles in a 7 day span. I think that will be a record for me!

My HR was where it should be for this effort. Last 20 miler I was in the 140 range for a similar effort.

This is going to be a powerhouse film! Photobucket On a symbolic note: The Olympic torch was put out two times in this past weekend in France... The "sacred" Olympic torch. FYI: Democracy does not equal capitalism... See tyrannical China for details.

  • Health data: Sick: 2
  • 57m
  • 8.70 miles
  • 06m 33s /Mi

Ran a few miles easy then paced mark in his half mary for the last 5 miles or so. felt ok, but my quads are sore and I think I either pulled a muscle or broke my rib from coughing so much!

  • Snowshoeing
  • 1h 00m

Just an easy little hike up at St. Mary's... 5 bones to park?!

  • Health data: Sick: 3
  • 4h 19m
  • 70.30 miles
  • 16.29 Mi/hr

Joined Katie for a ride and she showed me her secret training route (she said something about how this ride makes her tough as nails and unbeatable).

5,086 feet of ascent
Crazy Winds... headwinds for the first 30 miles and the last 15 miles.


Great ride!

  • 50m
  • 6.00 miles
  • 08m 20s /Mi

Ran with my F4 guys... nice and easy.

  • Health data: Sick: 2
  • 2h 55m
  • 17.20 miles
  • 10m 10s /Mi

Trail run with 4,216 feet of ascent.

Decided to hit the trails to train my quads for the Downhill start of the Colorado Marathon. This is the second time in two weeks that I have run this course. The last time I ran it much faster, today I just wanted the terrain to dictate my effort.

Started at the Green MTN parking lot off of Alameda... ran straight up Green Mtn to the radio towers and then took the service road out to the c-470 lot and then up the Zorro trail... headed south on Dakota ridge and then entered the lower Red Rocks road... ran up to the amphitheater and ran the stairs then ran back down the road to the Red Rocks trail headed north to Morrison Slide trail and climbed that and then reconnected to Red Rocks trail... ran to Matthews Winters lot and then up the old road to Dakota ridge and then down Zorro back over to Green Mtn trail and stayed low on the rollers to the finish.

Felt ok... never pushed hard, still coughing, but considerably better... 69 miles on 4 days so far this week. I can't wait to finally run healthy again!

  • Health data: Sick: 3
  • 1h 11m 55s
  • 9.53 miles
  • 07m 33s /Mi

Ran from the Irish Snug, to and around Wash Park and then to Cheesman, hooked up with fil and ran with the snuggers... Drank with Katie, Bridgette, Michelle, Mike Omen... and then drank till too late with Michael Omen.

Sorry about not answering inspires for the past 4 days or so... I just haven't had the energy. I'll get back to it soon! I'm starting to feel better. I'm at zero today! Boo. I guess that is what happens when you blow your friends off!

  • Health data: Sick: 3
  • 2h 36m 59s
  • 20.00 miles
  • 07m 51s /Mi

Highline Canal ran pretty easy, but I didn't feel strong enough to push real hard. Still I ran a negative split by about 2 minutes so I'm happy about that.

My avg hr is high because for some reason my watch recorded a 194 avg hr for the first 3 miles before it started recording properly...

Slept better... fever not at all like last night... woke up at 4 to cough up my chest. Had to bag my Vo2 Test today :( since my numbers would be off with my whacked breathing, but I will probably get out today. Photobucket Winston Smith: In accordance to the principles of Doublethink, it does not matter if the war is not real, or when it is, that victory is not possible. The war is not meant to be won. It is meant to be continuous. The essential act of modern warfare is the destruction of the produce of human labor. A hierarchical society is only possible on the basis of poverty and ignorance. In principle, the war effort is always planned to keep society on the brink of starvation. The war is waged by the ruling group against its own subjects. And its object is not victory over Eurasia or Eastasia, but to keep the very structure of society intact. Julia? Are you awake? There is truth, and there is untruth. To be in a minority of one doesn't make you mad. -- From George Orwell's 1984

  • Health data: Sick: 3

DickDime's Training Log

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