Week ending 15MAR2026
2 weeks ago
Sunday, January 31, 2010
Wednesday, January 27, 2010
1/27/2010 - Progression run
Just over 7 miles. Planned on splits of 9:30, 9:00, 8:30, etc. down to a final mile of 7:00. Basically hit the splits with the HR under 160 except for the last two miles. Well under LT throughout. Felt great overall. Not a real struggle even in the final two miles. Max HR of 173 with an average HR for the run at 151. Average pace of 8:19 for the run.
Definitely starting to feel some progress. I did an 5 mile MAF test yesterday on the Rock Creek to Coal Creek Loop around the hospital. It looks like I took about 27 seconds off of the time from 1/15/2010 to 1/26/2010. Not a ton of improvement, but close to 10 seconds a mile. I'll take it at this point. And today, it look awhile to get my HR over the 145 range... in fact I was under 147 for the first three miles with 147 the average in mile three at a pace of 8:25. This feels like progress.
Day off tomorrow, with a planned 7-8 at work on Friday easy.
Thursday, January 21, 2010
Thursday tempo run - 5 miles between 150 and 160 HR
Fit in a tempo today, 1st in my four week block. Still a bit sore from Monday's Green, but felt good enough to run in a slightly higher HR range. Overall felt very smooth and glad to be moving a bit faster. Generally running in the low 8's today which is close to what I used to run all of my runs at. HR was generally just at 160 with a max of 163...always gravitate to the top end of the specific range for some reason. Overall solid run counter-clockwise on the Stearns Lake Loop. Still muddy, but excellent to be back out on trail...seemed better than pounding around the Colorado Tech Center.
Excellent comment by Tim on Brandon's blog today on fuel. I will be re-reading this one for sure.
Monday, January 18, 2010
Green with Brandon, George and AK - 1/18/2010
Excellent trail run up Green today for about 2800 ft of climbing. Had to meet Brandon today to pick up a camera I was buying from him...intersected nicely with a run he was getting together with Zack and Tony. Had not met either of these guys in person before although I have been exchanging blog comments with George for a little over a year now.
Naturally I was concerned about being dropped out of the gate never to be seen again. Fortunately I was able to keep George in view mostly because he had no traction and I could see Brandon here and there because he was doing the climb twice and was obviously conserving energy... GZ could not help but comment that was not MAF'ing it today...which was certainly true. Tim, my four week block starts tomorrow since I blew it today as my HR generally hovered between 165 and 170 for the majority of the climb....not LT, but not too far off either!
My main goal for the run was to meet the boys, make it to the top before everyone turned around for waiting too long and pick up my newer Canon Rebel XT. Mission accomplished on all three fronts. Thanks Brandon!
Some great pictures and video at the boys blogs....
Sunday, January 17, 2010
Medium run - easy - Sunday 1/17/2010 - 10.5 miles
Ran a loop around Baseline Lake via So Boulder, Baseline and 76. Kept the HR under 145 for the most part; max of 150 with an average of 144. Pretty slow overall pace, but the slight inclines demanded a "slow" pace at this point in base training. Felt real smooth overall for most of the run. No knee pains, just some hotspots on the feet after about 8.5 miles. Not IT issues...even at mile 10.
Activity Details...
31.6 miles on the week in 4:44 hours. Average pace for the week was just over 9min miles compared to my average pace back on the week of the 14th of 8:16. Just goes to show how much I have slowed things down as I try to build some aerobic strength/base. I will be giving this plan a whirl for a few weeks with some MAF tests interspersed to check for progress. Excited to see what happens...if anything.
Great summary of the philosophy I am following on GZ's blog.... Check it out here...
31.6 miles on the week in 4:44 hours. Average pace for the week was just over 9min miles compared to my average pace back on the week of the 14th of 8:16. Just goes to show how much I have slowed things down as I try to build some aerobic strength/base. I will be giving this plan a whirl for a few weeks with some MAF tests interspersed to check for progress. Excited to see what happens...if anything.
Great summary of the philosophy I am following on GZ's blog.... Check it out here...
Saturday, January 16, 2010
5 miles - Friday 1/15/2010
Ran one of my old favorites, loop out Rock Creek to Coal Creek, under 287 and back...just a bit over 5 miles. This will be a perfect route for an MAF test, a lot less boring than running around the office 4 times. Really, really muddy with some snow here and there. A bit annoying to start, but nice to hit something different today. As usual the HR spiked at the very beginning of the run...this is of course why I need to do a real warmup prior to doing any kind of real workout or interval. Strange.
Here are the splits...notice the HR spike in the first .25, then the settle. Pace was mostly even given the early mud...definitely a bit faster as I got back on pavement with no real pace fade across the miles.
Here are the splits...notice the HR spike in the first .25, then the settle. Pace was mostly even given the early mud...definitely a bit faster as I got back on pavement with no real pace fade across the miles.
Great feedback from Lucho this week. He took the time to analyze my LT results from my Boulder Center for Sports Medicine test from late 2008. According to the master, I need to be running in the 135-145 range for most runs with a tempo run sprinkled in weekly in the 150-160 range. "Easy" targets to hit, elegant plan for the foreseeable future. Of course I just need to get used to running slow for the foreseeable future as 135-145 puts me in the 9-9:30 range on a flat course. Kind of an adjustment since I have been running in he low 8's and below through most of the fall and early winter. But, I am convinced this is what I need to do now to build my base fitness for what comes next....
Thursday, January 14, 2010
Steady 4+ mile at projected marathon pace - 1/13/2010
Needed to keep HR under 156, but for some reason the mood struck to run a bit faster than planned as I have been running slow over the past few weeks. Felt good to get below 8min miles for the first time in awhile, but of course I should have followed the plan. Average HR at 160 for the run...still a higher than I used to be able to run at this pace, but not bad nonetheless.
Met Lucho today in person. It is always great to meet someone in after following their blog for awhile. Had the same experience with Brandon last year when we banged out a 10-mile Heil Loop. Spent a bunch of time talking about training and pacing. Got some great ideas for the next couple of months as I figured out whether Colfax is in my future. Step one was pretty clear...run more. This of course is always my problem as I constantly complain about not having the time with work, family, etc. However, Brandon, Lucho and GZ all make it work with multiple kids and jobs...so I just have to choose to make the miles happen. Step two, give MAF a real try. I have basically been doing this for the last couple of weeks after switching to HR-based training by following Brandon's lead. So now I really need to dial in the right HR. I had mentioned to Lucho yesterday that I through my LT was in the 160's. However I dug up my Boulder Center for Sports Medicine data and came up with the following; report states that my LT back in Sept of 08 was 174 not 172 for a pace between 7:19 down to 6:55 for supra-LT. The max HR listed on the report for VOMax is 182. So, the question is if this puts my MAF target HR closer to 150 rather than 145? I think I heard that MAF is between 25 and 30 beats less than LT? Lucho, what do you think? Step three, do two weeks of MAF with a 5 mile MAF test each week to check current fitness and then jump into a 4 week block of mainly MAF with some progression runs and maybe a bit of tempo. This all fits quite nicely into the current RW plan I am following.
More to come...easy MAF run today either at work or after work....
Stupid HIP is still bugging me a bit, bursitis I think. Not a long term-worry, just an annoyance.
Details here...
Met Lucho today in person. It is always great to meet someone in after following their blog for awhile. Had the same experience with Brandon last year when we banged out a 10-mile Heil Loop. Spent a bunch of time talking about training and pacing. Got some great ideas for the next couple of months as I figured out whether Colfax is in my future. Step one was pretty clear...run more. This of course is always my problem as I constantly complain about not having the time with work, family, etc. However, Brandon, Lucho and GZ all make it work with multiple kids and jobs...so I just have to choose to make the miles happen. Step two, give MAF a real try. I have basically been doing this for the last couple of weeks after switching to HR-based training by following Brandon's lead. So now I really need to dial in the right HR. I had mentioned to Lucho yesterday that I through my LT was in the 160's. However I dug up my Boulder Center for Sports Medicine data and came up with the following; report states that my LT back in Sept of 08 was 174 not 172 for a pace between 7:19 down to 6:55 for supra-LT. The max HR listed on the report for VOMax is 182. So, the question is if this puts my MAF target HR closer to 150 rather than 145? I think I heard that MAF is between 25 and 30 beats less than LT? Lucho, what do you think? Step three, do two weeks of MAF with a 5 mile MAF test each week to check current fitness and then jump into a 4 week block of mainly MAF with some progression runs and maybe a bit of tempo. This all fits quite nicely into the current RW plan I am following.
More to come...easy MAF run today either at work or after work....
Stupid HIP is still bugging me a bit, bursitis I think. Not a long term-worry, just an annoyance.
Details here...
Tuesday, January 12, 2010
Easy 6.5 miles - 1/12/2010 - CC Tech Center
Ran an easy loop in the sun...shorts and a long sleeve shirt. Another beautiful day. Felt great overall, kept HR low throughout. Just under 9min miles...not quite progress yet, but close. Left hip is still a little soar. Ice tonight.
Saturday, January 09, 2010
Easy 7 miles - Waneka Loop - 1-9-2010
Just missed catching the Oatmeal 5K at Waneka by about 15 minutes...hoped to intersect with the leaders but needed to keep moving. Annoying again keeping the HR 145 or under, especially with a few little inclines. Stayed with the plan and kept the overall HR at 144 for the 7 miles. Did some strides for just under a mile after the prescribed 7. Felt ok overall. No pain later in the day..slight tightness in the right knee late in the run, but felt it would not have been an issue if I had continued the run. I guess twinges are just going to be there as I reach 40. Wonder how long it will take to improve the pace? Pace was consistent through most of the run until the last 3/4 mile which was mostly uphill.Easy 7 miles - Waneka Loop
Thursday, January 07, 2010
1-7-2010 - Easy 4miles on the mill
Easy 5 miles was on the schedule for the day...decided to bag the last mile as I really needed to get back to the office...and the mill was just annoying me. The machine is really setup up for cardiac re-hab rather than working out, so it is extremely minimal in features. It does adjust the incline, but the speed only goes to 7.2 mph. Funny the mileage calculation seems to either tick over faster or the speed is off because the pace that is calculated when I enter the miles vs time in runningahead and connect ends up being quite a bit faster. Case in point was today where by the end of the workout I was supposedly doing a 10:30 pace to keep the HR below 145. However, the overall workout came in at just over 9 minute miles throughout. So, something is just not right. Anyway, goes to what GZ always says in that a mill workout can only be compared to another mill workout on the same mill....
So, I am feeling pretty good after a few days of using the runnersworld program downloaded to my Garmin. I set the program to be based on HR as Brandon did last summer as this does seem like a good idea and a great way to keep pace in control based on fitness. I made an assumption that my max HR is 185 given a few 180+ readings over the past months on some inclines and intervals. I also ran the numbers based on the 3:30 marathon target just for the heck of it. This put the paces well slower than my last 5K early in 2009 and my BB10K of 44...so, I am thinking that the 185 is about right as the paces I am hitting seem to be pretty close based on the HR targets. Regardless, I am running a lot slower with the majority of my runs at under 150 which puts me right in MAF territory as well.
I really intuitively have known that I have been running too fast over the past few months, so this focus on HR has been a nice change. Honestly a lot of my twinges are starting to disappear and I am finding myself a lot less beat up overall...really starting to crave more distance and speed.
So, the real question in all of this will be whether I really have the time to bang out the long runs this winter and spring. I think I can definitely get in the weekly workouts, it will just be all of the 20+ milers...I think there are like 5 of them. We will see. Regardless, I will follow
Really preliminary races for 2010 are as follows:
2. Bolder Boulder (running slow depending on recovery from Colfax) May 31st
3. Denver Marathon
Kind of ambitious...need to let the list fester for a bit... Will probably add a small race or two to the list as well...
Saturday, January 02, 2010
1/2/2010 - Easy mid-long run
1/2/2010 - Easy mid-long run
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Ran real slow again. Turned off my pace display and just ran by HR. Worked to keep it under 150...overall average of 148. So, so given the pace ended up being slow. Not a great run actually, day after a big guac dinner my stomach was just not into it. Frequented BK and the Waneka bathrooms to take care of business...ugly and a waste of precious time. Hip still hurts a bit as well. Wondering if I need to take a week to get everything back in order before starting my HR focus. We will see.
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