tag:blogger.com,1999:blog-71483443241148912342024-03-04T20:01:14.801-08:00Boulder RunnerMusings of a master's runner across trails, roads, racing + for the zen of it.
#TheMileProject #IAmTheMile
Powered by @runinrabbit @themile Boulder Runnerhttp://www.blogger.com/profile/15304459162350598814noreply@blogger.comBlogger119125tag:blogger.com,1999:blog-7148344324114891234.post-54757471388229636912018-03-04T22:09:00.001-08:002022-02-05T19:23:17.751-08:00Stress is stress, is stress<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEillPIkjlL3Cz18lOgVv1pOp9oRcD1bgcNiRE9ms4zL6HSrLVwkdGCdkkEYL-rB_8npeW8eqjtgp22UiQyExmjhssEfWrveRNrYTuJlfcXa2fTzlBmGnuxL9SgWan9-dJFEi-8ByEelWPzf/s1600/.facebook_1513920147025.jpg" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1227" data-original-width="1227" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEillPIkjlL3Cz18lOgVv1pOp9oRcD1bgcNiRE9ms4zL6HSrLVwkdGCdkkEYL-rB_8npeW8eqjtgp22UiQyExmjhssEfWrveRNrYTuJlfcXa2fTzlBmGnuxL9SgWan9-dJFEi-8ByEelWPzf/s640/.facebook_1513920147025.jpg" width="640" /></a><br />
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These were not the words I was hoping to craft for my first post back since a long hiatus.<br />
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In actuality, I had a really successful year in running last year, with many things to celebrate. It started with the very first indoor track season of my life. My very first 400m and 800m races and my first mile on an indoor banked 200m track, in a big venue (Boston's Reggie Lewis Center at the New Balance Indoor Grand Prix), leading a world class field through all but the last 200m. In my 3rd race of the 800m, I came out strong at the CU Invite and ran 2:03 for a top time as a 49 year old and what would have been a top time of the year for a 50-year-old which I turned a month later.<br />
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I took on a new role as a race director of 6 5k races in April and May, so my Feb-May was pretty stressful learning new processes, calling in favors for sponsorships and leading the helm to a fairly successful first season. This didn't leave much room for a ton of quality training leading up to a big race in June, the Music City Distance Carnival in Nashville, TN but I managed to stay focused on race day and ran the race of my life just missing the 50yr old age group World Record by 1 second.<br />
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1 second.<br />
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But I had no regrets about that. I did all I could do with all that I had that Spring. Immediately after that race, I got some blood work back which revealed I was highly deficient in Vitamin D, with high cholesterol (which is genetic in my family) but worse was my thyroid was under-producing indicating my performance and my health were less than optimal. I embarked on a change of diet, no gluten, dairy or sugar as well as healthy dose of D, and thyroid supporting herbs from Pharmaca. My training in the summer seemed to be coming along ok, doing well with the speed work, but faltering on the longer sustained work. It showed in my race results which were inconsistent and disappointing. I went to Michigan for the USATF Masters Mile Champs in August with something to prove, knowing I could be competitive, but come race day, it just wasn't there. Then off to NYC to race the famous Fifth Avenue Mile. I was fortunate enough to get a spot on the NYRR invite wave so I didn't have to fly solo. My training then also suffered as my sciatic nerve was pinched from too many left turns on the track that summer and I was afraid I would be hobbling through. Luckily it warmed up as the nerves grew sour in my stomach pre-race and I was able to hold onto a decent time and didn't embarrass myself too badly at the back of the pack.<br />
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Ok, I thought, now I have a few months of base building before indoors rolls around. Time to get the body and head back in line. I enjoyed the time toiling away at the miles on the trails and roads in town. I made it up to higher elevation at least once a week to enjoy the thinner air and newer trails and roads I discovered.<br />
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As January rolled around and mentally I was ready to get to it, my failing tooth needed to finally be extracted. The procedure was as worse than any dentistry I've ever had, my jaw wasn't numb enough and I took on more pain than needed. I had stress dreams for weeks to follow and the antibiotics threw my body into a funk. I didn't run for 4 days after only to come out of "healing retirement" to take on the 800m challenge at Shoes & Brews. After all, winners get their name on the leaderboard, and the time you run is the price you pay for a beer. Mine were $2.14.<br />
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This sudden surge back into the speed work, inflamed my sciatic again and my left side no longer could get the extension or power it needed from it. 2 weeks later, I caught a cold which at first wasn't bad, but seemed to knock any extra energy I had right out of me. Training after that was spotty, some days great, others, not so great. I had two races planned for early season. Back to the NB Grand Prix in February with the goal of being competitive and a record attempt at the mile in San Francisco with a group of 50 year olds at the end of March. The stress of not being your best going into a high profile race was eating at me a bit. Coach Rojas assured me you don't have to be in perfect shape at altitude to run well at sea level, so I kept that in mind moving into my first race in Boston.<br />
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Underlying all this was the low level stress that was growing around my second year as a race director. The pending details needed sorting; confirmation of partners, selection of food vendors, ticket sales, promotions, etc.<br />
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Boston.<br />
I felt confident going into the race that weekend. I shared a room with another masters runner I met last year and enjoyed our time chilling before the race, talking strategy and about his recent move to Flagstaff, another runner's town, which is also where my daughter will be starting college in the Fall. The field was aggressive but the pace wasn't. The first half and we were jogging through waiting for our time to go and when it went, it started to break up quickly. My roomie Mike, made a swing for the fences with about 700 to go and pushed the pace. I got out and felt like I was in a good position, but I just didn't go hard enough and before I knew it, I was falling behind, then into the infield to break my stride and my spirit. I stepped back on the track impeding another runner before quickly moving to the middle of the track as not to impede anyone else. By then all I could do was watch the field run away and I still had 2 laps to go. I hobbled in DFL and was demoralized.<br />
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It's been less than a month since Boston but feels like many. I took a down week off, raced the 800 in Colorado Springs for the USATF Mountain Regionals, and I've tried to get back to a semblance of training but there is a long list of excuses and stressors that have prevented that; snow, wind, stress at work, my kid is graduating HS, no training group to run with (the kids are all done as they went to the Simplot Games), got my blood work back and its worse than before last June, trying to figure out nutrition, my race series is even closer now, and my fitness is nowhere where I need it to be competitive at the end of the month as these guys gut it out for a new World Record. In addition to all that, our running community took a big hit as a local runner whom I've followed and admired since his move to Boulder, took his life. It was a tough loss for us and continues to be a hole in our hearts.<br />
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So, something needed to give.<br />
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Since I am not independently wealthy, I had to keep the job. With everything else on the line, trying to run my best is currently at the bottom of the priority list. It doesn't mean it always will be, but for now, during the spring, it has to be. The goal will be to get through the next few weeks and have the best race I can in California. Enjoy the beach, meet new friends, and enjoy the experience no matter the outcome. It will be better than reading about it in the papers so to speak.<br />
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Hoping to get back to the writing again now that we are all caught up on the last year.<br />
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<br />Boulder Runnerhttp://www.blogger.com/profile/15304459162350598814noreply@blogger.com0tag:blogger.com,1999:blog-7148344324114891234.post-2054627320900006162016-06-12T23:49:00.001-07:002016-06-12T23:49:07.800-07:00#theMileProject - State Street Mile: Goal Attained!<div class="separator" style="clear: both; text-align: left;">
Just two years ago, a seed was planted for a new focus. I ran the State Street Mile in a surprising 4:27 just through training for the Bolder Boulder a week previous. In July that same year, I read of <a href="http://1boulderrunning.blogspot.com/2015/07/monday-motivation-start-of-dream.html" target="_blank">Brad Barton running 4:17</a> in the mile at age 48. I was a year younger and thought, "I wonder how much time I could take off if I trained specifically for the mile." <span style="background-color: white;">I set what seemed like tough, but <span style="background-color: rgba(255, 217, 222, 0.905882);">achievable goals</span>; running 4:30 at elevation, and 4:20 at sea level. </span>For my Mile Project, I borrowed workouts from coaches and runners, ran really hard all summer and got really close to my elevation goal last year at the <a href="http://1boulderrunning.blogspot.com/2015/08/themileproject-pearl-street-mile-race.html" target="_blank">Pearl Street Mile</a>. </div>
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It just so happened my parents decided to move out of their home of 52 years and were making the transition the week after this year's Bolder Boulder. And it just so happened that the <a href="http://sbmile.com/" target="_blank">State Street Mile</a> fell on the weekend after Memorial Day. Perfect timing. So my training this spring was a mixture of longer 10k type work and short and fast intervals with my eye on the prize for the Mile over a fast 10k time. The work was coming along surprisingly well through the last few weeks even as I mentally struggled through the toughest of the 10x300m workouts with the focus of running fast, switching gears and finishing strong.</div>
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I like to go into a race with a few goals. Sometimes there is a time goal, but more importantly for me is to race to your best ability that day. If you ran your hardest, you can be proud of the outcome no matter what.</div>
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While visiting the Santa Barbara Running Company I asked Nash about the field. He mentioned he was running in the Age Group wave this year and not the Elite Masters wave which paid out money based on age grading, and that many of the other masters runners were injured this year. I wasn't expecting a big field anyways and had been anticipating basically running a time trial. After a few miles of warm-ups, I got to the line and it was myself and 3 others, most notably Jerome Vermeulen of the Cal Coast Track Club who was 2nd by a hair at the Masters Championships last year, with a killer kick. We said hello, shook hands and chatted a bit. I mentioned I was looking to run 4:20 and he quipped he would try and stick with me the first 400. </div>
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I don't remember putting much attention to the task at hand before the race. I went through my warm-ups and such, but didn't take the time to go through it mentally, what I needed to do when it came time to push. </div>
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<b>The Race</b></h3>
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The gun went off with little fanfare and we tore down the first quarter which probably had the biggest drop of the race. Maybe by 200 meters or so, a guy came up on my right shoulder. I glanced over and thought he looked pretty young for a master, but you can never be sure, and thought it a bit strange. We went through the first quarter in 61-62 or so. I wasn't worried as it was downhill so I just tried to relax. I think by the halfway point I started to pull into a bit of a lead with the runner to my right in lock step. I think we went through the half in 2:10 falling off a bit but still on track. The runner on my right kept a good pace and I kept thinking, just go with him and by the 3/4 mark he was looking over his shoulder for Jerome, who I couldn't hear any more. 65 and hitting the home stretch. I remember thinking to just keep my form and run hard, then in what seemed to happen all so quickly over the last 100-50 meters or so, the runner peeled off to my right and Jerome came barreling by on my left. I didn't react like I thought I might and go with him but just watched him float away. (At the time, it felt like it was all I had to finish the last few meters, but in retrospect, I knew I had another gear I could have switched to.) I watched the clock tick down as I approached and realized that my sea level goal would be in hand. </div>
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<span style="font-size: large;">4:20.</span></div>
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For masters, and this race, in particular, <a href="http://www.heartbreakhill.org/age_graded.htm">age grading</a> can be calculated to determine how well we may have run as a youngster and against runners of different ages. 4:20 translates to 97.1% and a 3:51 mile! </div>
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After the race, the unknown runner came up and apologized a bit saying he should have mentioned he was a pacer. I have to admit I was a bit thrown off at first and more at the end as he didn't mention Jerome's quick approach as he peeled off. I guess I figured that when he stepped off, I had a good lead. Note to self: <i>You can never have a good enough lead on Jerome. </i>And by the photo below, it looks as I had none at all when he stepped off!</div>
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So back to racing goals. 4:20 was HUGE for me. I would still like to earn on the track another time too, but for this race, this early in the season shows I am on a really good track for summer. And since this was only my 3rd race of 2016, I know where I have some work to do, work on that kick!</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjS5LvozP1w-WNgct-a8hSUlaq83_9Cj6Ohdxv0KRbZ171DgTFoVr7NKfPhEE22Q-mWY8Rc9ciwVD1OjQyGU6rxq94iOn-4Fvcn8dK9yK4hgvNBhbCfGvbYnkySjUjBmDw1dgw7kFWltnmk/s1600/Screen+Shot+2016-06-13+at+12.16.51+AM.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="State Street Mile" border="0" height="348" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjS5LvozP1w-WNgct-a8hSUlaq83_9Cj6Ohdxv0KRbZ171DgTFoVr7NKfPhEE22Q-mWY8Rc9ciwVD1OjQyGU6rxq94iOn-4Fvcn8dK9yK4hgvNBhbCfGvbYnkySjUjBmDw1dgw7kFWltnmk/s640/Screen+Shot+2016-06-13+at+12.16.51+AM.png" title="" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: 12.8px;">The moment of truth. I was looking to my right as the attack came from the left. Photo courtesy of <a href="http://olenberger.com/p332801771/h7ce538f9#h7ce538f9" target="_blank">Fritz Olenberger </a></span></td></tr>
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<br />Boulder Runnerhttp://www.blogger.com/profile/15304459162350598814noreply@blogger.com0tag:blogger.com,1999:blog-7148344324114891234.post-67182411374558477092016-03-02T01:20:00.000-08:002016-03-02T01:20:07.284-08:00Bring back the workouts<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMQzZEbniYNvB2i3upXW6rin9ct2p2ISpzMLx8c1kbBUEl5wH4cFnVkVYVx5rd7hdaDZ0f8Y8dSyjMzr_4xyYMexqyRrkUiiJHX9f5YjIPhzA3JzLg_rSHV5CWC8L1GmGHJTagg-ZFG8f8/s1600/20160301_133424.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="370" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMQzZEbniYNvB2i3upXW6rin9ct2p2ISpzMLx8c1kbBUEl5wH4cFnVkVYVx5rd7hdaDZ0f8Y8dSyjMzr_4xyYMexqyRrkUiiJHX9f5YjIPhzA3JzLg_rSHV5CWC8L1GmGHJTagg-ZFG8f8/s640/20160301_133424.jpg" width="640" /></a></div>
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It's been slow to come but I have finally been getting some workouts along with some volume back into my routine. With the indoor season almost past, some Boulder masters are heading down to Albuquerque this weekend to compete in the <a href="http://www.usatf.org/News/USA-Masters-Track-Championships-at-ABQ-Convention-.aspx" target="_blank">USATF Masters Track Championships</a>, I have a few weeks left to sharpen up for an outdoor race at the Quiller Classic in March.<br />
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Here is a quick recap of the workouts in February going backwards. Clearly not all that consistent, but<br />
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<b>Tuesday 3/1 </b><br />
14 x~200m on the grass adjacent to the bike path just north of the CU practice field since I couldn't get on the track to due to high winds blowing the aluminum bleachers on it. Ran each about 37-35, I think it was a bit long but good efforts all around.<br />
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<b>Friday 2/26 </b><br />
2x 3k at about 5:45 pace (half marathon effort) I did these with Boulder Track Club but I didn't have a gps to go off of, so I went by feel. I did 2 and could have done another, but decided with the early season, less is more. I did do one last lap (1.5k) of the lake with Jeff to pace him through, which I think he mentioned was about 5:35 pace which felt pretty comfortable especially with a little extra rest.<br />
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<b>Tuesday 2/23 </b><br />
Hills - 5x1' min then 5x30" up 6th street.<br />
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<b>Tuesday 2/16 </b><br />
5x1k at 5k pace + 4x200 on Boulder High track by myself. <br />3:10, 3:15, 3:16, 3:14, 3:18 - 33, 33, 30, 30<br />
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<b>Tuesday 1/26 </b><br />
400s with BTC around Viele lake.<br />
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Jan was about 25-30 mpw. for the last 4 weeks in February, they stand at... 21, 21, 38, 48<br />
The rest of my time, I've been enjoying the warm weather and the trails<br />
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<br />Boulder Runnerhttp://www.blogger.com/profile/15304459162350598814noreply@blogger.com0tag:blogger.com,1999:blog-7148344324114891234.post-19553916957028908512016-01-25T08:11:00.000-08:002016-01-25T08:11:53.499-08:00Running this week - from the Mile to the mountain tops <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheOzdSRQgXzuYZAqDyit8qwyyCIx97ydIBRHMfLSdRIZ2mm-RclQS8VmthugXIDVvmk4TD9wYyFmg9DCVa2OCP5ndsXGwTj0e_EJa-n_FhD5ZuTHxTPmzBLOqghs_lOEN4O4aP5ljE2Hb-/s1600/BalchFieldhouse_Mile.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheOzdSRQgXzuYZAqDyit8qwyyCIx97ydIBRHMfLSdRIZ2mm-RclQS8VmthugXIDVvmk4TD9wYyFmg9DCVa2OCP5ndsXGwTj0e_EJa-n_FhD5ZuTHxTPmzBLOqghs_lOEN4O4aP5ljE2Hb-/s640/BalchFieldhouse_Mile.jpg" width="640" /></a></div>
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Even though it's not reflected here, I've been writing a fair amount, mostly focused on the<a href="http://boulderrunning.com/journal" target="_blank"> Boulder Running Journal</a> I co-edited with Peter N. Jones. We took on that project at the end of last year, just after my race season had concluded which meant some good quality easy run time, taking photos and recharging. Well writing about running often translates into not running as much, as I was overly consumed with pulling contributors together, forming partnerships with photographers and brands, editing photos, and figuring out how and where this was going to get distributed. Overall a great experience and we did the best with what we had for the first issue. Every week since the new year I think it's going to be the week I gain some consistency back.<br />
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This week was no different.<br />
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Last Saturday I ran the mile in the last official CU invitational at Balch Fieldhouse. There were a few reality checks going into the race; I hadn't done any workouts, it was my first race ever on a 200m track and it was my first time running in track spikes so I set expectations low, I was there mostly for being part of it all.<br />
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I really felt like hell going into the race and was almost talking myself out of racing as I drove to find parking on campus. A shorter than normal warm up left me feeling like I was going to throw up a little and I thought for sure after the race I was going to hurl. But as with many races, the once you are on the line, all of that disappears. I ran a conservative race enjoying my 8 times around the track, soaking in the atmosphere of the tight 3 lanes, running under the pipe lined straightaways and being part of its storied history. I lost a bit of the lap count and was still incredulous with only 1 lap to go thinking I may just have another, so I kept the afterburners in check and rolled through the finish feeling pretty fresh. I came away from the race healthy in the legs but the Balch cough caught up to me within about 10 minutes after the race which turned into a head cold the rest of the week.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiB_StijzspYVeoCHBjRZETNI7WrJPeGNY4-qaP7uCKpQvaULRnIbeQM7ZbHPX0HF577Bd-e5MloPyo1aRk-yoLa94lraI91ZM3fSawHxFLxgTRU9ye-52WYb3UDarMCdqLgzKxV4SkhXSY/s1600/160116_0157.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto; text-align: center;"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiB_StijzspYVeoCHBjRZETNI7WrJPeGNY4-qaP7uCKpQvaULRnIbeQM7ZbHPX0HF577Bd-e5MloPyo1aRk-yoLa94lraI91ZM3fSawHxFLxgTRU9ye-52WYb3UDarMCdqLgzKxV4SkhXSY/s640/160116_0157.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">First turns - Photo by Dave Albo - <a href="http://lane1photo.com/">Lane1photo.com</a></td></tr>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinruzFjnRDXRnx_Wa1gAgv5oH2uvmQC12P0zvn0xmNIgL3J9FEWg2UA-q7ZvYTbkegQi7JkSeXPzA_y2XZqonJhoJwAVq62t-bDR6B0kG5fALlxuvnLv8JPLks23JMAnyde6z0-EmtPnv3/s1600/BalchFieldhouse_tunnel.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinruzFjnRDXRnx_Wa1gAgv5oH2uvmQC12P0zvn0xmNIgL3J9FEWg2UA-q7ZvYTbkegQi7JkSeXPzA_y2XZqonJhoJwAVq62t-bDR6B0kG5fALlxuvnLv8JPLks23JMAnyde6z0-EmtPnv3/s400/BalchFieldhouse_tunnel.jpg" width="225" /></a>Despite the cold in the head, I set out for a few good trail runs this week, up the backside of Sanitas on Wednesday and other other up Flagstaff on Thursday. I keep telling myself the hill work will pay off in the mile. Friday was busy so I didn't get out and since we are skiing on Sunday I figured I better put in a good effort today.<br />
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I was planning on running the mile at the School of Mines Twilight meet but figured after last week's sickness, it wasn't worth digging a hole again. Longer tempo efforts have been a mental hurdle since I started mile training last year, but figured I should tackle one to start building some fitness. The goal was to do about <a href="https://www.strava.com/activities/476823174/laps" target="_blank">5 miles at easier than marathon effort</a>. James used to have us start out slower than marathon pace and pick it up throughout. Real conservative stuff. <br />
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Today's plan speculated starting at 6:30 pace and moving it own from there depending on how I felt. The first mile of the course along 75th dropped in elevation and then back up before Arapahoe and was smooth sailing for the first mile, 5:41. Good I've got lots of room to feel comfortable. The next mile was uphill a bit then down again towards Valmont 6:04, 5:50s for the next two. I checked the watch after wondering about the miles jogging for about 50 seconds then took off again on the last mile 5:56. That was starting to feel like the end of the marathon. If that wasn't good enough, I did stretch out the legs a bit more on my cooldown with 4x 30' ~ mile pace to get the legs turning over.<br />
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I have a ways to go for improvement in my tempo efforts, but happy I was able to focus in and feel comfortable for that long. It was also nice having an uptempo run on the roads where I could really get into a rhythm unlike the trails of ice, elevation and picture takings.<br />
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The time off may have been what I needed to reset. Baby steps to getting back in mile race shape for the summer.<br />
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<br />Boulder Runnerhttp://www.blogger.com/profile/15304459162350598814noreply@blogger.com0tag:blogger.com,1999:blog-7148344324114891234.post-46483716648498775272015-09-09T16:23:00.003-07:002015-09-09T16:23:31.447-07:00#theMileProject - Taper week<div class="separator" style="clear: both; text-align: center;">
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Taper week for the mile is much different than I have found for the marathon. For one, my mileage was really never that high this season, maybe topping out at like 45/week(?) So its not like I have a ton of fatigue/heaviness in the legs. Then there is always the feeling of wanting to be sharp come race day. My former coach James used to comment about how marathon tuning was more akin to a blunt stick where in the 5k -> mile you need to hone that blade to be razor sharp.<br />
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If anything, I feel a little like the legs are loosing their edge. But thats not the case as I found out in my workout last Friday as well as a quick session today.<br />
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I completed my last real pre-race workout last Friday which was the same as before heading to the USATF Mile Champs: 2x(4x400). Taking a note from <a href="https://www.facebook.com/chris.blondin.50/posts/10206186824981429?pnref=story" target="_blank">Chris Blondin's similar workout</a>, this time I took 2 mins rest in between the 400s and 4:00 between the sets. I did them out on the road on Apache and went much easier than they did last time. Most likely because of the extra rest.<br />
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65.5, 64.2, 64.9, 64.1<br />
66.7 relaxed a bit too much on second half, first 200 in 31.5<br />
64.1, 65.9, 65.9<span class="text_exposed_show" style="display: inline;"><br />
I was fighting the fatigue for realz on the last two. Would have liked closed more, but i was glad to have a good session overall.</span></div>
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The road makes it an interesting challenge as I don't have to worry about my form in the turns, there is some variation in the slope, which you can see often in my even laps and i can see the end in the distance just like in road race.</div>
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Today I sharpened up as I did before Pearl Street and Michigan: 6x200 instead of the 8 I did the last times. I headed over to Boulder High School, ran in lane 3 on the hot black tarmac for #runch. The goal was to alternate laps between 32-33 then 30-31. My times: 31, 31, 33, 31, 32, 29.4 - which felt really good.<br />
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While wasting time on the internets, I found this:<br />
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<blockquote class="twitter-tweet" lang="en">
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I have the Cliffs Notes for that new book on How to Race the Mile if anyone wants them: "Sit on the rail and hope it opens up." <a href="https://twitter.com/hashtag/miler?src=hash">#miler</a></div>
— Daniel Huling (@DanielHuling) <a href="https://twitter.com/DanielHuling/status/630411114602336256">August 9, 2015</a></blockquote>
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<tr><td class="tr-caption" style="text-align: center;">Getting it done with my @NikeRunning Lunar Spiders #RoostStrong</td></tr>
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Boulder Runnerhttp://www.blogger.com/profile/15304459162350598814noreply@blogger.com0Boulder High School, 1604 Arapahoe Avenue, Boulder, CO 80302, USA40.013811 -105.274706114.491776499999997 -146.5833001 65.5358455 -63.966112100000004tag:blogger.com,1999:blog-7148344324114891234.post-38406115621532673302015-09-03T21:45:00.001-07:002015-09-03T21:46:08.117-07:00#theMileProject - Back on the Track<div class="separator" style="clear: both; text-align: center;">
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After traveling to Flint, Michigan the weekend before last for the USATF Masters Road Mile Championships, (that recap still needs to get out of my brain) I took a bit of a run break – a few days, a few real easy runs and a bike ride up Flagstaff Mtn. before sneaking up to Fort Collins to run the mile in the Rocky Mountain Regional meet where after a solid first lap, the legs started to tire and the pace fell flat. Looks like I lost a bit of that edge.<br />
<br />
So this last Tuesday I took back to the track to hone that edge. Since it was the first Tuesday of the month, that meant that all BTC run groups were open to show up. There was a really good turnout and I had plenty of folks to run with which made it go by easily.<br />
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The first set was 2x1600 at 5k pace.<br />
I felt really comfortable through these and ran the first in 4:58 and the second in 5:10. Way faster than my current 5k pace. Someday this too will come down.<br />
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Next was <strike>2 </strike>1x1000 at 3k pace.<br />
The first of these I fell off the pack and ran in 3:07 (5:00 pace) but was struggling to finish. The legs were barely holding on, so I sat the next one out.<br />
<br />
Finally we finished with 3x400 at mile pace.<br />
Oh, these were fun. We all joined back up to start together and we ran like wolves in a pack. Its always fun to see how others run these, some go out hot and fade at the end, others like myself like to sit in a bit then make a move after 200 and push the back side. I glided through the front of the pack with relatively little effort running in 62. Dang!<br />
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2 minutes rest and we are back off the line again, with the first one done, there is a bit more play for positioning in on this one, I am patient again through 200 then push a bit to the finish 62.9. This felt hard, but still under control.<br />
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On the third I move up in the pack a bit quicker through the first turn. 100m in I hear someone go down on in the inside lane and all I can do is imagine the carnage, quickly there is a feeling of a huge open space behind me. The severed pack carries on and the work feels noticeably tougher. I fight the tired legs through the last 100 to finish in 64.<br />
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Overall a good effort and I liked the feeling of how easy that 62 felt after the other work. I've got one more workout on Friday before a taper week next week. I was planning on going up to Greeley to run a mile race there hoping to maybe go under 4:30, then again, maybe not. Whatever I need to do to get the ready for the Minnesota Mile.<br />
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<br />Boulder Runnerhttp://www.blogger.com/profile/15304459162350598814noreply@blogger.com0tag:blogger.com,1999:blog-7148344324114891234.post-80330693130568282072015-08-16T06:41:00.000-07:002015-08-16T06:41:03.493-07:00#TheMileProject: Final workouts before USATF Road Champs next week<div class="separator" style="clear: both; text-align: center;">
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<tr><td class="tr-caption" style="text-align: center;">Finding some trails in LA near Griffith Park above of Hollywood and its reservoir. </td></tr>
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Fresh off my lung-searing race Wednesday night, I was tasked with a tempo run + 200s the following day. I was pretty amped up still at bedtime that night maybe from the race, maybe from the hot house, but I decided before bed I wouldn't worry about getting up early to do the run, give my legs a bit of a break and wait till Wednesday afternoon to complete.<br />
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On Wed, the afternoon was still warm and I was feeling the drain of the day at work but I set out to at least attempt the workout. I took a warm up 2 miles with the dog, then put her at home to do the workout around the neighborhood to end up on Apache where there was at least a measured course for the 200s. The tempo was set at 20 mins at about 5:50 pace. It's been a while since I've done a tempo workout so I started out a bit fast. 5:10 pace for the first quarter or so, then I tried to settle it down. While still comfortable, the first mile clicked at 5:30. Trying to relax more, I managed to get it back down to a 5:44 and 5:44 pace for the next two. Then I only had 3+ mins to finish up that part, which were a bit slower at 5:55 pace. The 4x200s on the road actually went a bit easier than on the track and I had a hard time controlling them to 33s and went 29, 31, 31, 31 alternating on a slightly up vs downhill section of the road. I was really surprised on how fresh my legs felt after the race the night before and feeling confident about my overall fitness.<br />
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Friday was a very easy day of running, a warm 5 miles out on the CU Buff Ranch with the dog.<br />
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Then on Saturday a leg torching final workout 2x(4x400) at goal pace to faster. I knew this workout would be just as much about the mental side as the physical side and looked forward "embracing" the discomfort. Sorta.<br />
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Again the warm nights meant I didn't sleep all that well so I "slept in" and got to the track a little later, around 8 for my warm up and by 8:30 the air was already nice and toasty. My typical warm up and chatted with Steven and Cathy the sprinters as they started their routine before I finished my 100m strides. I wet my hair down with the hose on the side of the field, and jogged back to the start. And without trying to give it much fanfare, I just started. 64.5, 65.4, 65.9 and 66.8 for the first set. The rest was to be 1 min, but by the time I jogged to the top of the curve and back, I usually erred on 75 sec rest.<br />
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Then between sets a one lap jog for recovery. I took my time and took a sip of water before digging into the final set. I knew this would be tough and tried to focus on each part of the race but that proved difficult. 65.5, 67.4 (this was due more to having to run on the infield a few steps to avoid the high school band not paying attention and almost lowering their conductor tower on me. 65.5 for the 3rd. This was to be cut down to 64 and I was toast after this, heaving, and took a bit to regroup, debating scratching the last lap while I recovered for well over the intended time. Stop thinking, just go... I took off for the final lap, and by 200 I was toast and called it. I figured I didn't need the last 200 to remind myself how to hurt. I just did that. I should have finished it, but I am ok with knowing that final 200 of the last 400 would have little bearing on my fitness for next week. Plus, I did that tempo following the mile and only had a day of recovery in between where I usually have two. Ok enough justifying.<br />
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On another note, I was noticing my form falling apart a bit on the final curve during that last set. I wasn't the only one. Steven mentioned something as I sat down to get some water after the last effort. He said he just noticed a bit of a hitch in my right leg, and that my stride was a bit off cadence and that my right leg was starting to splay out as my knee comes forward. This is something I have noted before in photos and while some I believe is my body make up, the rest is aggravated by a tight hip which rotates it out, especially when I am tired. So this reminds me to get to Dr. Richard Hanson this week and see if I can get that hip adjusted and get some length back.<br />
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From here on out, its easy running with the exception of next Tuesday, where I am to do the 8x200 I did last Tuesday thinking it was for that Tuesday. Most of all, I am looking forward to the taper this week and dreaming of attacking on the final kick with fresh legs.<br />
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Final note, I have been on the lookout for good photos but just haven't been inspired by anything to shoot. Hopefully after the Champs next week I can find some trail time again and discover some new scenery.<br />
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<br />Boulder Runnerhttp://www.blogger.com/profile/15304459162350598814noreply@blogger.com0tag:blogger.com,1999:blog-7148344324114891234.post-69653501925834515212015-08-13T22:04:00.002-07:002015-08-13T22:04:29.514-07:00TheMileProject: Pearl Street Mile Race Recap <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
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<tr><td class="tr-caption" style="text-align: center;">Looking for the clock. Photo by Dave Albo</td></tr>
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The Pearl Street Mile is easily <i>the</i> best summer race in Boulder and dare I say Colorado. I fell in love with the race about 10 years ago as it was the first mile I ever raced. I didn't run in high school or college so I had no past experiences to compare to. Sure the Bolder Boulder is equal in the excitement of the beginning of the race, but it doesn't parallel the power and speed of the start of the Pearl Street mile that immediately takes a quick right turn from 14th onto Spruce street with everyone literally running as fast as they can. That energy, unequalled in any other race, continues down the East End of Pearl Street before making your fifth turn and the long grinding uphill that leads back up to the the Boulder Theatre where hundreds of people enthusiastically wait at the corner and along the finishing stretch, cheering and yelling at you the entire way.<br />
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How hard can I push for 2 minutes? Turn off the brain and just go with the flow. That's really the crux of it at this point. I remember chatting with 1500m and mile specialist Jenny Simpson last year about what she liked about the Mile. Her response included how focused and quick the race unfolds. If you are thinking about the break then you are too late, you just have to be ready to go with it.<br />
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This was my altitude A race, with my sea-level A race the following Friday, so I prepared mentally to do that. I visualized running relaxed through the first half. I had been doing 200-400 intervals at 4:20 sea-level goal pace and while I knew it would be fast, I figured the excitement of racing with others and the slight downhill of the first half, it would be easy to maintain a 2:10 for the first half. Then I imagined fighting up the hill, and using others to help pull me up into the final turn, then be able to switch gears for the last push. My altitude goal was set for 4:30 and going through the half at 2:10-15 would give me some room for that uphill battle. My main goal though was to be as competitive as I could and hopefully surprise myself.<br />
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I met up with Joe from the BTC for a warm up and we chatted pacing strategies. He was humble about his fitness and joked he could pace us through in 2:10 before dropping off. He recently ran 2:35 on the track and despite not having too many workouts in lately was outwardly skeptical about a good performance. I decided to take the other tack, at least in my own mind. Keep all chatter positive. Don't offer any excuses before the race, I was ready to run fast. Well, I did have a lapse that morning actually.<br />
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Tuesday night I coached my group at F4 for a fairly easy 5 miles at the rez. I was to follow up the run with 4x100 in 16 seconds with plenty of rest in between according to my schedule set out by Alan Culpepper. After the workout though, I "double checked" the schedule and read the wrong week which called for 6-8 200s at alternating between 33 & 31 seconds. Without thinking I headed over to the Niwot track and cranked them out no problem, feeling comfortable on all eight and imagined that final kick on the alternating faster ones. It was only Wednesday morning when I read my morning shakeout pre-race run, that I realized my error. My heart sank and I felt like I just killed my race. It haunted me all morning until I was finally able to get over it and just focus on running relaxed and tough.<br />
<br class="Apple-interchange-newline" />I actually felt pretty good during the pre-warm up. The body warming up nicely, the sun started to dip behind some clouds and low enough to get some building and tree cover on the course so the hottest part of the day was behind us. I brought along some Throat Coat tea to sip during warm up to see if I could mitigate the post race coughing hack fest and took a few more sips before going to the line. I lined up just behind the front line of speedsters.<br />
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I took a deep breath, and was calm knowing I was ready to roll and I would be in good company. At the gun, there was lots of arms and jostling into position. As expected, it was a scramble through the first two right turns and left before hitting Pearl Street. By the quarter we were settling into a pace and I was right on Joe's, and Jason Simpson's shoulders. Other runners were pushing the pace to get up in the pack but I remained calm. As we made the left turn onto 19th I was still feeling relaxed and just a step off of my pacers. There were no markers, but the halfway point is usually about the alley way and Joe believes we went through about on 4:20 pace. Through the next turn it was go time. Running hard I started to pull some runners in including Tyler McCandless.<br />
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Four blocks to go and I was making some progress, but I noticed that Joe and Jason were now like 20 meters on me and continued to gap me. The next few blocks I was in the zone, not remembering much except just trying to run hard and keep pace with Tyler and waiting to make that final turn. By now my mouth and throat are completely dry, lungs and legs burning, even my arms are fatigued, but I focussed on driving through to the finish trying to switch gears. One ultrarunner from Telluride was able to switch gears and blew right by me finishing where I hoped to, nipping the 4:30 mark. I caught the clock at the finish 4:33 (<a href="http://runningbears.com/pearl/" target="_blank">chip time 4:32</a>) then bent over the water table at the finish trying to catch my breath.<br />
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I am disappointed that with all the focussed work I have been putting in that third quarter is still haunting me and that I didn't see the gap forming and go with it, but feeling confident in my fitness and with another week of taper and sharpening I should be ready to be competitive next week. I've received some really positive comments from fellow runners who have been watching my progression about the race. And despite not meeting my own personal lofty goals that day, inspires me to continue to strive towards these goals.<br />
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Sandrock had a great article in the <a href="http://www.dailycamera.com/get-out/ci_28605229/mike-sandrock-boulders-pearl-street-mile-keeps-rivalry" target="_blank">Daily Camera</a> about his long time rivalry with Dan Skarda. Since high school these guys have been running against each other and despite getting really close, Rock hasn't been able to upset him in a race. Up Spruce Street, with about 600m to go Dan was up on Rock by about 30m or so. So I jumped in with Rock and tried to get him going. He picked it up nicely and gained some ground but in the end, Dan proved to once again be the fleeter of the two. There are some great pics of the two on Dave Albo's <a href="http://www.lane1photos.com/Portfolio/Event/Pearl-Street-Mile/" target="_blank">photo stream</a>.<br />
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This is one of the best things about the race, watching friends and family run either in the kids race, open waves and elite waves. Those who aren't racing are there to inspire and cheer each other on.<br />
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<br />Boulder Runnerhttp://www.blogger.com/profile/15304459162350598814noreply@blogger.com0tag:blogger.com,1999:blog-7148344324114891234.post-18539646058142256292015-08-01T08:52:00.003-07:002015-08-01T08:52:46.124-07:00This week's training - Two track sessions and some travel<div class="separator" style="clear: both; text-align: center;">
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Along this journey of the #MileProject over the last year, I have compiled a good set of workouts to get me ready for the mile through 5k training. Its been great running with the BTC often times twice a week to get me through workouts. But as my "A" races grew closer I felt it would be best to put my training schedule fate into someone's hands who knows the ropes and could help me fine tune the blade. <br />
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So I reached out to Alan Culpepper, pitched my idea along with my goals and was delighted that he agreed to write a schedule for the final few weeks. If you don't know Alan, he ran for CU under Mark Wetmore and was one of the first big stars to come out of his program. A highly successful career at CU and post collegially includes competing on four World Championship teams, finishing fourth in the <a href="https://en.wikipedia.org/wiki/Boston_Marathon">Boston Marathon</a> in 2005, winning the 2004 U.S. Olympic Trials Marathon and finishing 12th at the <a href="https://en.wikipedia.org/wiki/2004_Summer_Olympics">2004 Olympic</a> <a href="https://en.wikipedia.org/wiki/Marathon_(sport)">marathon</a> in <a href="https://en.wikipedia.org/wiki/Athens">Athens</a>. His 2:09:41 at the 2002 <a href="https://en.wikipedia.org/wiki/Chicago_Marathon">Chicago Marathon</a> tied him with <a href="https://en.wikipedia.org/wiki/Alberto_Salazar">Alberto Salazar</a> for the fastest ever debut marathon by an <a href="https://en.wikipedia.org/wiki/United_States">American</a>, and remains his fastest marathon. He won three <a href="https://en.wikipedia.org/wiki/USA_Cross_Country_Championships">U.S. Cross Country titles</a> and three track titles (two at 10,000 m and one at 5,000 m). His personal bests include 3:55.1 for the Mile, 13:25 for 5k and 27:33 in the 10K.<div>
<br />He is now working for Competitor on the Rock n' Roll running series written a book: <a href="http://culpeppercoaching.com/books-articles">Run with Purpose</a>, and is <a href="http://culpeppercoaching.com/">coaching athletes online</a>. Most importantly to my journey, he is only one of three Americans to have run both a Sub-2:10 marathon and Sub-4:00 mile.<br />
This is the second week I followed his schedule, and I was back on the track Tuesday and Friday. I can say this right now, these workouts are seriously getting down to business. Since they are specialized, I have been doing them on my own without the pull of the group and at times I am finding it hard to dig deep towards the end. I am having to relearn how to hurt and deal with the fatigue, which is different when running longer intervals at say 10k pace. Anyways, its good mental practice.<br />
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<h3>
Track Tuesday</h3>
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Start with a 1k hard - 6 minutes rest<br />
Then 8x300 in sets of 2 faster than goal mile pace<br />
<br style="background-color: white; color: #212121; font-family: arial, sans, sans-serif; font-size: 13px; line-height: 21.6666679382324px;" />I didn't look at my watch for the last 1600 of the 2k, just worked on running hard. Really surprised and happy that I clocked 5 flat for the 1600.<i> Note: There was wind on the top of the curve and a little on west straight away. </i></div>
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<br />8x300 with 200 jog rest noted<br />46.6 - 1:37<br />50.5 - 2:01<br />48.1 - 2:03<br />48.1 - 2:09<br />49.4 - 2:01<br />49.3 - 3:13<br />48.2 - 2:36<br />50.5 <br /><br />
The 300s felt ok through 200 working that last 100 each time really tough when I had to run into the wind on the last 100. That last one was a grinder. After the session I chatted with <b>Dan Reese</b>, also a former 1500/ steepler for CU and he mentioned that he liked doing the 300s as a progression. Instead of holding each 100 at 16' go 18, 16, 14 or something to that effect working on changing gears.<br />
Easy days on Wednesday and Thursday with some 100s at goal mile pace (16seconds).<br />
<br />
<h3>
Friday's Session</h3>
Today was a ladder workout starting with some longer intervals to get the lactic built up then the shorter intervals build some confidence of running hard on really tired legs. Again, this is a different type of tired legs than I am really used to. Yeah the legs are tired in the marathon, but trying to move them fast while tired is a new ballgame for me.<br />
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1000m @ :72-:73 400 pace (split time 3:02) my time -> 3:00 / with 3min rest<br />800m @ :70 (2:20) -> 2:22 / 2:45 rest</div>
<div>
600m @ :68 (1:42) -> 1:43 / 2:30 rest<br />400m @ :65 (65) -> 64.9 / 4 min rest<br /><br />800m @ :70 (2:20) -> I got through 300m at this pace and felt exhausted and walked off<br />600m @ :66 (1:39) -> 1:43 - didn't realize this was cut down a bit / 2:30 rest<br />400m @ :64 (64) -> 68.6 - Thought I ran a bit faster than this, man its a different experience running hard on tired legs, trying to keep that form together. I can see how this second set was all about keeping it together mentally but I gave it all I got and at the end of it spread eagle on the ground.</div>
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<br />
Other notes, I have been surprised on how good the legs are feeling in particular. With marathon training you definitely feel the sluggishness and heaviness in the legs day to day, but since I have been doing speed sessions over the last 2 months, I haven't noticed that in general. Sure if I hit a hill on an easy run, I go up a bit slower, but overall, through the day, the legs seem to be taking in the extra work nicely. Actually this goes right along with a book I borrowed from Tom O'Banion, <i>The Self Coached Runner </i>by Allan Lawrence and Mark Scheid. its an old school read but with great information and sessions. Under the section of The philosophy and practice of track training and racing, it mentioned the fatigue on the track is different. You don't notice it day to day, but you know you are tired when the reps become slower than expected. <br />
<br />
Perhaps that was me today.<br />
<br />
I'll be traveling this weekend, so, easy run on Saturday and hope to get in about 10 on Sunday.</div>
Boulder Runnerhttp://www.blogger.com/profile/15304459162350598814noreply@blogger.com0tag:blogger.com,1999:blog-7148344324114891234.post-38137775904168058272015-07-22T22:54:00.001-07:002015-07-22T22:54:51.389-07:00Classic 10k Race Recap<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoNIr-BNvl7Wi25P-lcq-hEhXHGP2ZHUfL3Tap8yEwQ-dpS97XWXTMCt5OxN0nknqiylqXE1fndAqhdrEuisDjWrrxXr80M123mcGgmfMmFRPtMrib2i2fGo19zPK19Fa_f7yynCm4YaBF/s1600/Classic10k_leading_DSC4977.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="448" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoNIr-BNvl7Wi25P-lcq-hEhXHGP2ZHUfL3Tap8yEwQ-dpS97XWXTMCt5OxN0nknqiylqXE1fndAqhdrEuisDjWrrxXr80M123mcGgmfMmFRPtMrib2i2fGo19zPK19Fa_f7yynCm4YaBF/s640/Classic10k_leading_DSC4977.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Classic 10k. Classic start, getting ahead of myself. About a half mile in, the pack gives chase to the leaders. </td></tr>
</tbody></table>
These two photos may sum up the race just fine, the words between may help to fill in a few more details as needed, but wanted the opportunity to capture them for the sake of the journey.<br />
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<br /></div>
<div>
Let's back up a few days. Thursday night I raced the Mile at the Boulder Road Runners All Comers meet. Going into the race I was feeling pretty confident I could pull a few seconds down from last month's time as the workouts this week were indicative of such. Joe from BTC mornings was there, and commented he was looking to run mid 4:30s and my goal was to stick with him through the turns. Well, my legs just didn't have that in them that night and each lap I was left with a larger gap than the last. I was a bit upset at first about not being able to make a progression on the track like in workouts, but leaving it to heavy legs, warm windy conditions and maybe not all being there mentally.</div>
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<div>
Saturday, eeeeaaaarrrly, I drove down to the Springs to race the next in the Colorado Runner series race: the Classic 10k. Its touted as one of the fastest 10k courses in Colorado so without an actual time goal, I was just hoping to run fast. Since I haven't run there before, I got a little beta on the course, most notably the small hill that occurs towards the end of the race as I warmed up with other runners from the area and Boulder. The field was deep, probably because of the fast times and being included in the race series. </div>
<div>
<br /></div>
<div>
As you can see in the first photo, I took it out a bit fast. This was only about 1/2 mile into the race and I found myself out in front of the chase pack. I was running comfortably so I didn't panic and thought I would just see where it took me. At the mile, that pack of Jay Luna, Clint, Tyler, Matt and Brianne had just come around and I went through the first mile across the bridge in 5:02. I clicked my watch, but didn't look at the splits until I finished, not wanting the pace one way or another to affect my ability to just race. We settled into a pace through 2 and I clicked 5:07. By 3 miles I settled in even more and was falling off the lead pack considerably, Jay had pulled over with a hamstring issue, and I could see Brent Bailey coming back to me slowly. </div>
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<br /></div>
<div>
I was surprised to see through the 5k timer the clock read 16:09 which was a PR for me and even though I was starting run uncomfortable, I could taste the possibility of a sub 33:00 mark so I pushed on. (Mile 3 split was 5:30). Through 4 miles I sped back up to 5:18 perhaps as I pushed to set a new 10k pr and because Brent was coming back to me. Somewhere in these next 2 miles I caught him and we used each other to push onward. The curvy course was pretty along the river with dappled tree lined pathways, and had its share of small inclines along with the downs. Mile 6 proved to be arduous, we were passed by a young runner who overtook us with ease and the small hill that I had heard about, wasn't all that grand so I kept looking for something akin to Folsom at the end of the BolderBoulder, but it never came. Despite that, the last mile took its toll as it took me 6:15 to cover the distance. 45 seconds slower than the previous mile. The consolation in it all was that Patrick Rizzo, Tyler Sewald and Clint Wells all mentioned the course was about a minute slower on the back half and Tyler and Clint ran about 30 seconds slower on their last mile too. Ok I am in good company at least. </div>
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<div>
I didn't have much for the final kick through the park, Clint, now a master's runner clearly had won the prize money so I was just running for points and just wanted to run strong but right at the u-turn with like 100m to go, here comes Jason Brosseau, barreling around us for a killer finish. <a href="http://running.competitor.com/2013/11/news/brosseau-takes-rock-n-roll-las-vegas_89692" target="_blank">Jason won the RnR Las Vegas Marathon in 2013 </a>with apparently the same strong kick coming from his track background.</div>
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<br /></div>
<div>
Not sure how I would run it differently, maybe a bit slower on the first half to conserve for the second. I felt really good on those downhill sections and they weren't marathon long to really take it out of the legs... or maybe it was a combo of both. Its all an experiment. My take away is that I ran a 5k pr ;).</div>
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<br /></div>
<div>
My chip time of 33:48.7 was good enough for 12th male, 13th overall 1st in 45-49 age group.</div>
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Photos by Tim Bergsen and Pikes Peak Sports <a href="http://www.pikespeaksports.us/photo/dsc5227/prev?context=album&albumId=5021591%3AAlbum%3A665149" target="_blank">http://www.pikespeaksports.us/photo/dsc5227/prev?context=album&albumId=5021591%3AAlbum%3A665149 </a></div>
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<tr><td class="tr-caption" style="text-align: center;">Classic finish. Struggling to stay strong through the end.</td></tr>
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Boulder Runnerhttp://www.blogger.com/profile/15304459162350598814noreply@blogger.com0tag:blogger.com,1999:blog-7148344324114891234.post-31599584250140439482015-07-13T20:56:00.002-07:002015-07-13T20:56:23.757-07:00Monday Motivation - The start of the dreamToday I rewatched the video of Brad Barton running 4:17.5 on the track <span style="background-color: white; color: #333333; font-family: Roboto, arial, sans-serif; font-size: 13px; line-height: 17px;">at Olympian High School in Chula Vista, California last July</span>. Just 1.5 seconds off the age group record, at age 48 he became the oldest man to run under 4:20. 9 days later he attempted to run sub 4 for the 1500m and was so close clocking 4:00<span style="background-color: white; color: #333333; font-family: Roboto, arial, sans-serif; font-size: 13px; line-height: 17px;">.32</span>. He may have nipped that elusive mark he believes if he had another week of rest in between the efforts. I am inspired by his grit and determination in these races, the first virtually a time trial. I didn't remember seeing the end of this race before, but he gave it everything he had, leaving him wobbly and almost incoherent laying on the track in the aftermath.<br />
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The news of this last year is what sparked the question in my mind, "What could I run if I set running the mile as my main goal" and what could I achieve as a 48 year old? I don't have any high school or college records to look back on to base any age-graded response to. Which in my case I believe leaves the door open for opportunity.<br />
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<br />Boulder Runnerhttp://www.blogger.com/profile/15304459162350598814noreply@blogger.com0tag:blogger.com,1999:blog-7148344324114891234.post-40535223613791987132015-07-10T10:31:00.001-07:002015-07-10T10:36:21.123-07:00Dividends - This weeks workouts<b>This weeks workout summary</b><br />
This will be easier to keep track of vs a write up each day.<br />
<br />
<b>Monday</b> 7 easy<br />
<b>Tuesday 5x1mi </b>workout 9.3mi total - <b>Evening</b> 5 easy with F4<br />
<b>Wed</b> 5mi easy mesa trail run w/ dog<br />
<b>Thurs </b>8.3mi easy run<br />
<b>Friday</b> <b>10x500m</b> 7.5 with warm up cool down<br />
<b><br /></b>
<b>Tuesday's Workout: 15x1 mi (2 min rest)</b><br />
<br />
It was the first Tuesday of the month which meant it was the combined and open group workout for the Boulder Track Club - Mile repeats.<br />
<br />
This was the first workout I did with the group last month and it was cool running with a larger group many of which were just killing it. It was great to run alongside some speedsters like Laura Thweatt, Wendy Thomas, a bunch of triathletes including #2 Ironman Kona finisher Ben Hoffman and I invited masters standout, James Johnson who came out and put the hurt on me.<br />
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Despite the racing I did this weekend I planned to go out under control for the first few. That didn't play out, we charged the first one, and it felt comfortable which we rolled through in 5:07! Going back up the next was 5:22.<br />
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Then 5:03, 5:25 and I thought I would call it but James said he was going again and I thought i would just run it, maybe drop at halfway, but as I got into it, used it as a mental exercise to keep going. And although I dropped a few meters back from the pack and felt like I was hanging on, I still managed a 5:07 on the last repeat.<br />
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On average the repeats were about 10 seconds per mile faster both ways then a month ago. I guess the consistency is paying off!!<br />
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https://connect.garmin.com/modern/activity/826336190<br />
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<b>Friday's workout 10x500 (1min rest)</b><br />
<b><br /></b>
<i>Speaking of consistency</i><br />
We were back at Fairview track for the 10x500m workout I <a href="http://1boulderrunning.blogspot.com/2015/06/themileproject-5k-pr-on-paper.html" target="_blank">crushed last time</a>. I was a bit more nervous about this workout as now I had a mark to compare to; where last time, I ran them with no expectations.<br />
<br />
We had a good pack through the repeats this time. I typically started easy, then working my way up through the pack from 300 to the end. Midway through, I tried to settle in a bit, perhaps apprehensive about finishing strong, still I managed consistent splits and it was really only the last 2 that only felt hard during the last 200m. Each repeat about 3 seconds faster on average.<br />
<br />
<ol>
<li>92</li>
<li>90</li>
<li>90</li>
<li>90</li>
<li>89</li>
<li>89</li>
<li>89</li>
<li>89</li>
<li>87</li>
<li>86</li>
</ol>
= 891 <br />
Last week's was <span style="background-color: white; color: #222222; font-family: 'Droid Serif'; font-size: 15.3999996185303px; line-height: 21.5599994659424px;">923 equating to a </span><b style="background-color: white; color: #222222; font-family: 'Droid Serif'; font-size: 15.3999996185303px; line-height: 21.5599994659424px;">15:23 5k</b><br />
This month was 32 seconds faster?!?!<br />
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The progression here reminds me of 3 years ago training under James and the group. He wouldn't mention the workout until that morning, so mentally it was great for me, show up and just run. Even though I know the workouts here, the group dynamic is helping get over the mental hump of how hard these may be and I can just focus on running comfortably hard.<br />
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Note to self: Stay healthy!<br />
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<br />Boulder Runnerhttp://www.blogger.com/profile/15304459162350598814noreply@blogger.com0tag:blogger.com,1999:blog-7148344324114891234.post-30230593616892125852015-07-06T22:44:00.001-07:002015-07-06T22:44:10.967-07:00#theMileProject Superior Downhill Mile Race RecapIf you are going to celebrate America's Birthday with a race, it may as well be America's Distance: <a href="http://bringbackthemile.com/home" target="_blank">the Mile</a>.<br />
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I considered running the 1500m at the Boulder Road Runners Summer meet this Thursday night but opted to keep my legs rested for the Superior Downhill Mile on the Fourth of July. The course starts at the top of Rock Creek Parkway at McCaslin and drops over 160 feet over the distance promising runners a ridiculously fast time. It was a good opportunity for me to test my new found leg speed and get a taste of how fast I would hope to run at sea level some day.<br />
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While chatting with GZ on thursday night, he ventured I could go sub 4:20. Given the downhill course 65 quarters didn't seem to out of reach... sure.<br />
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In standard race prep fashion, I got to the course my hour before hand, grabbed my bib and t-shirt. Lately I pass on race tees as I have plenty at this point, but this was a softer cotton Gildan shirt with the appropriately themed red white and blue race logo. I will wear this one proudly and comfortably.<br />
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After a 2 mile warm up, down the hill then back up again, I finished with my drills and strides to get ready to roll.<br />
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The leaders got out in a hurry and even though I tried to settle into my pace, I managed a comfortable 62. The next quarter was flatter with even a slight uphill for a small portion and I clicked my watch but didn't look at the split, it felt even and as comfortable as the first. I was running on the shoulder of a member of the BTC and by the next quarter we rolled up at least one overzealous starter. The third quarter came much quicker than a track mile which is the lap I dread the most, and before I knew it, the finish was just out in front of us. I focused on keeping my head forward and driving all the way through the line. With less than 50m to go, the clock just in front of the finish ticked past 4:15 and realized I missed my time goal. Looking back at the splits I clicked off 62.5, 80, 67.0, which equal 3:29 I didn't catch the last quarter because I hit stop, but the clock captured my chip time as: 4:23, which would mean a 56 second last quarter. Not sure how I would have gone from a 62 to 80 and close in 56?<br />
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Any way it shakes out, it only really matters as another learning moment in the cumulative racing experience. I will take this along with me in the next few weeks of training and look out to August for the big show. <a href="http://flatironsrunningevents.com/" target="_blank">Flatirons Running Events</a> put on another fantastic race kicking off the day in which we celebrate our freedom.<br />
<br />Boulder Runnerhttp://www.blogger.com/profile/15304459162350598814noreply@blogger.com0tag:blogger.com,1999:blog-7148344324114891234.post-80532160972333918922015-07-01T21:33:00.000-07:002015-07-01T21:33:48.764-07:00#theMileProject Tuesday Mile Predictor workoutNow my recovery week is over I'm looking forward to digging in over the next 6 weeks to prepare for the Pearl Street Mile and Road Champs in MI. This winter I was running with Ted Kennedy, the President of CEO Challenges and we got to talking about predictor workouts. His favorite was 10x400 with 75 seconds rest. He ended up running 3:50.2 in in the 1500 indoors while at the University of Guelph in 1978.<div>
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<b style="background-color: white; color: #222222; font-family: 'Droid Serif'; font-size: 15.3999996185303px; line-height: 21.5599994659424px;">Ted Kennedy</b><span style="background-color: white; color: #222222; font-family: 'Droid Serif'; font-size: 15.3999996185303px; line-height: 21.5599994659424px;"> - President of CEO Challenges</span><br style="background-color: white; color: #222222; font-family: 'Droid Serif'; font-size: 15.3999996185303px; line-height: 21.5599994659424px;" /><br style="background-color: white; color: #222222; font-family: 'Droid Serif'; font-size: 15.3999996185303px; line-height: 21.5599994659424px;" /><b style="background-color: white; color: #222222; font-family: 'Droid Serif'; font-size: 15.3999996185303px; line-height: 21.5599994659424px;">The Plan</b><br style="background-color: white; color: #222222; font-family: 'Droid Serif'; font-size: 15.3999996185303px; line-height: 21.5599994659424px;" /><span style="background-color: white; color: #222222; font-family: 'Droid Serif'; font-size: 15.3999996185303px; line-height: 21.5599994659424px;">Mile Predictor Workout</span><br style="background-color: white; color: #222222; font-family: 'Droid Serif'; font-size: 15.3999996185303px; line-height: 21.5599994659424px;" /><span style="color: #222222; font-family: Droid Serif;"><span style="background-color: white; font-size: 15.3999996185303px; line-height: 21.5599994659424px;">10x400 with 75 seconds rest. </span></span><div>
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<b style="background-color: white; color: #222222; font-family: 'Droid Serif'; font-size: 15.3999996185303px; line-height: 21.5599994659424px;">My Workout</b> </div>
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I ran with the Boulder Track Club morning workout which planned 12x400 with 90 rest along Apache Road. There was 800m marked on the road and we ran 2 quarters each direction with a bit of undulation in each section.</div>
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The extra 15 seconds at altitude felt about right and I was hoping to run these closer to a 4:35 pace and improve on my mile time by several seconds at the BRR track meet in 2 weeks. This would mean running the quarters around 68. Again, I was having a hard time settling into an easier pace up front. Maybe I was a bit hungry running with the group and I paid for it on the last 4 reps. I felt comfortable through 8 and the last two I really needed to focus on relaxing and pumping my arms.<div>
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<br /><table border="1" cellpadding="0" cellspacing="0" dir="ltr" style="border-collapse: collapse; border: 1px solid #ccc; font-family: arial,sans,sans-serif; font-size: 13px; table-layout: fixed;"><colgroup><col width="100"></col></colgroup><tbody>
<tr style="height: 21px;"><td data-sheets-value="[null,3,null,67.4]" style="padding: 2px 3px; text-align: left; vertical-align: bottom;">67.4 - out</td></tr>
<tr style="height: 21px;"><td data-sheets-value="[null,3,null,66]" style="padding: 2px 3px; text-align: left; vertical-align: bottom;">66.0 - out </td></tr>
<tr style="height: 21px;"><td data-sheets-value="[null,3,null,66.1]" style="padding: 2px 3px; text-align: left; vertical-align: bottom;">66.1 - back</td></tr>
<tr style="height: 21px;"><td data-sheets-value="[null,3,null,65.9]" style="padding: 2px 3px; text-align: left; vertical-align: bottom;">65.9 - back</td></tr>
<tr style="height: 21px;"><td data-sheets-value="[null,3,null,69.5]" style="padding: 2px 3px; text-align: left; vertical-align: bottom;">69.5 - out </td></tr>
<tr style="height: 21px;"><td data-sheets-value="[null,3,null,66.9]" style="padding: 2px 3px; text-align: left; vertical-align: bottom;">66.9 - out</td></tr>
<tr style="height: 21px;"><td data-sheets-value="[null,3,null,67.9]" style="padding: 2px 3px; text-align: left; vertical-align: bottom;">67.9 - back</td></tr>
<tr style="height: 21px;"><td data-sheets-value="[null,3,null,69]" style="padding: 2px 3px; text-align: left; vertical-align: bottom;">69.0 - back</td></tr>
<tr style="height: 21px;"><td data-sheets-value="[null,3,null,68.3]" style="padding: 2px 3px; text-align: left; vertical-align: bottom;">68.3 - out</td></tr>
<tr style="height: 21px;"><td data-sheets-value="[null,3,null,69]" style="padding: 2px 3px; text-align: left; vertical-align: bottom;">69.0 - out</td></tr>
<tr style="height: 21px;"><td data-sheets-value="[null,2,"Average"]" style="background-color: #f3f3f3; border-bottom: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;">Average</td></tr>
<tr style="height: 21px;"><td data-sheets-formula="=AVERAGE(R[-11]C[0]:R[-2]C[0])" data-sheets-numberformat="[null,0]" data-sheets-value="[null,3,null,67.6]" style="font-weight: bold; padding: 2px 3px; text-align: left; vertical-align: bottom;">67.6</td></tr>
</tbody></table>
</div>
</div>
</div>
Boulder Runnerhttp://www.blogger.com/profile/15304459162350598814noreply@blogger.com0tag:blogger.com,1999:blog-7148344324114891234.post-39157305570963296482015-06-27T10:19:00.001-07:002015-06-27T10:19:06.269-07:00#TheMileProject Friday Workout*<i>*Now Saturday Workout</i><br />
<i><br /></i>
I got to the track after work on Friday night and by the time I drove from downtown to Fairview track the panini for lunch had really set in and I was lethargic as can be. I closed my eyes for a few mins to try and regain some momentum but instead slept for over 45 mins in the car and chose instead to head home and dip in the pool to cool off. Overall I think it was a good choice. Sometimes you have to know when it's right to just move the workout.<br />
<br />
I chose to taper the hard work this week as its been about 4 weeks of hard work since the BolderBoulder and wanted to give my body some rest for the upcoming 6 weeks of hard work towards the Pearl Street Mile and Master's Mile Champs in Michigan the following week.<br />
<br />
Note, after dynamics I did 4 strides, 2 up the hill on the road, and 2 down to get a sense of the downhill mile next Friday which should be interesting to see how fast I can keep my legs moving.<br />
<br />
<b>The workout:</b><br />
3x1600m with at least 3 mins rest (400m jog) then 4x200 afterwards.<br />
5:16, 5:14, 5:15 the last 2 laps were all mental trying to get through these.<br />
<br />
The 200s were more promising; 31.3, 31.2, 30.0, <b>29.7</b>! This is the first time I have ever broken 30 for the 200m. I tried keeping the face relaxed and trying to channel my inner TJ.<br />
<br />
Long easy run tomorrow.<br />
<br />
<br />Boulder Runnerhttp://www.blogger.com/profile/15304459162350598814noreply@blogger.com0tag:blogger.com,1999:blog-7148344324114891234.post-28447683975889442112015-06-27T10:00:00.001-07:002015-06-27T10:00:48.362-07:00#TheMileProject Mile #1 Race Recap<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgF9D7xauqY44JFGqX1MSZOeLrjd6BzjT8hNwz-eTwX5in3aJJj0wvgD0zTN0iq_nQioIftEXGMnHc4tdEdWBIAskikg8EtdDApqc7eCZ-wCADksc557f2UXnMTDAHg3a9TnVsgzUX5FBGS/s1600/0618_Mile.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="425" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgF9D7xauqY44JFGqX1MSZOeLrjd6BzjT8hNwz-eTwX5in3aJJj0wvgD0zTN0iq_nQioIftEXGMnHc4tdEdWBIAskikg8EtdDApqc7eCZ-wCADksc557f2UXnMTDAHg3a9TnVsgzUX5FBGS/s640/0618_Mile.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Bell Lap. Photo courtesy of Dave Albo</td></tr>
</tbody></table>
<div>
<br /></div>
I have been remiss in cataloging workouts and races so this is a short attempt to get them recorded. <br /><br />Last Thursday was Olympic Day at the Boulder Road Runner's Track meet and the mile event was being run. Frank Shorter was there and excited to tell me about that he ran his best mile time of 4:02.6 in a 1974 all-comers meet in Florida where he beat Marty Liquori who went on to run a outdoor PR of 3:56.8 Mile in Oslo in August that same year.<br /><br />There was a great turnout per usual lately and they ran 3 heats of the mile. The last heat probably went off closer to 6:40 pm that night. <br /><br />My goal for the night was to try and run an even first 2 laps then squeeze it down and try to run just under 4:40. I tried to remain calm and relaxed through the first two, the 3rd lap was harder but I felt in control, then I tried to really go on the bell lap pushing for a tough last 200m. <br /><br />My official splits follow: (These are from the timer, not just my watch)<br />1:11.36 (409m), 2:22.19 (1:10.84), 3:34.23 (1:12:04), 4:42.67 (68.44).<div>
<br /></div>
<div>
Benji and team have now gone to <a href="https://en.wikipedia.org/wiki/Fully_automatic_time" target="_blank">FAT Timing</a> for these events as to make them more legit. Here are the images from the line. If there is one take away from this, I need to lower my head to get some more forward drive!</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhED550ZOXPlR5od4Eudc7uXgE0UVwWjLNU8z7kdWqnUDSRAprLmYNsR_uForE3TRUbSYQbSCkAuddlPBsCCWNbzu2xMx2jXIl824i1bOWgJ3VfgWAMhSO8URrBy5LQRVbkoKWdncL1nfrV/s1600/Splits.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="442" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhED550ZOXPlR5od4Eudc7uXgE0UVwWjLNU8z7kdWqnUDSRAprLmYNsR_uForE3TRUbSYQbSCkAuddlPBsCCWNbzu2xMx2jXIl824i1bOWgJ3VfgWAMhSO8URrBy5LQRVbkoKWdncL1nfrV/s640/Splits.jpg" width="640" /></a></div>
<div>
<br /><br />In reflection, it looks like I paced the first and longer lap just a tad too fast. This may have cost me the 2 seconds in the 3rd. (I think my watch read 1:11.8 so I knew it was on the high side). Overall though it's not disappointing as I felt like I came off a tough week with the Garden of the Gods 10 miler on Sunday and a hard 3x1k workout on Tuesday morning and gives me a good sense of how much harder I will need to push those last two laps. </div>
<div>
<br /></div>
<div>
Next up: I decided to skip the 1500m at next week's BRR Track Meet as I will be doubling in the Downhill Mile and Avery's 4k next Friday.</div>
Boulder Runnerhttp://www.blogger.com/profile/15304459162350598814noreply@blogger.com0tag:blogger.com,1999:blog-7148344324114891234.post-90680583501583682792015-06-09T11:57:00.001-07:002015-06-09T11:57:21.087-07:00#TheMileProject - A 5k PR, on paper<br />
Arose nice and early again this morning despite a late night of work to make the BTC Tuesday workout. We met at Fairview Track warmed up by 7, a good showing of both men and women. Today's workout: 10x500 with 1 min rest in between as we jogged back across the field to the start. Coach Clint Wells mentioned that your accumulative time was a great predictor on what you may run at Stanford track, sea level, on a perfect night.<br />
<br />
After the first repeat it was clear where the groups fell out and even though we were off the front pack, I had a good partner in Rob from Santa Cruz as we rolled through the repeats. I was hoping to roll through the 400 in 80s to finish around 1:40 for the 500 but the pace after the first few felt manageable and so I went with it. I didn't click the split for #5 but guessing it was around 94 compared to my other efforts. Found a true rhythm after 3, and after 6 they felt hard but comfortable. Each time we went through the 100m mark I was already thinking about the last 200 and even after the 10th I still felt had a few laps left.<br />
<br />
The splits:<br />
<ol>
<li>90</li>
<li>94</li>
<li>92</li>
<li>94</li>
<li>~94</li>
<li>93</li>
<li>93</li>
<li>93</li>
<li>92</li>
<li>88 - I pushed the last 200.</li>
</ol>
= 923 -> <b>15:23 5k</b><br />
<br />
<i>Really? That would be almost a 1 min PR at sea level!!!</i> Besides the mile I would also love to break 16 min in the 5k some day. The one hitch with the 5k for me though is I have never really been able to run what my workouts predict. Not sure if it's because of the road races, or I just start hurting too much or what, but I would like to dream that this sort of time is within reach!<br />
<br />
Lets see what some solid 5k training this summer will bring about.Boulder Runnerhttp://www.blogger.com/profile/15304459162350598814noreply@blogger.com0tag:blogger.com,1999:blog-7148344324114891234.post-57034806516776340182015-05-30T00:26:00.000-07:002015-05-30T00:26:33.599-07:00#TheMileProject Friday WorkoutAt 3pm I was watching the rain come down outside my office window. By 4 it moved through and I took advantage of the slowing afternoon productivity. Down the creek path my legs wobbled a bit from the previous day's downhill effort down the upper Boulder Creek path slowly coming back underneath me. 20 mins jog to the Boulder High Track where I finished my warm up with dynamic drills and some strides.<br />
<br />
The workout seemed almost as ominous to do solo as the looming clouds to the south. I had hoped to do this with a group in the morning but because it was the last day of school, I wanted to see the kids off with little drama.<br />
<br />
2x1600m run at 10k pace. Take 90 seconds between them then jog 400m before 2x1000 at 5k-3k pace. 2 min rest between those then jog the 400. Finishing up with 3x400m fast with 2 mins between each of those.<br />
<br />
I rolled into the 1600's fairly easy looking to find my 10k pace. At Monday's Bolder Boulder this translated to a 5:41 mile so looking to run 85 for each quarter.<br />
<ul>
<li>77, 82, 80, 81 = 5:20</li>
<li>76, 82, 82, 81 = 5:21</li>
</ul>
Clearly I had a hard time settling into my intended pace. For the most part these felt easy like the beginning of a 10k.<br />
<br />
1000m at 5k-3k pace. Based on my 1600 splits I figured I would easily be able to hit my 5k marks which I would like to say optimally would be 80s per quarter<br />
<ul>
<li>76, 76, 36 = (188) 3:08</li>
<li>75, 79, 36 = (190) 3:10</li>
</ul>
Then the 400s fast. I knew these were going to hurt so I paced them to feel easy the first 200, harder then next 100 then just try and maintain with faster cadence the last 100. The turns at Boulder High are tight and not sure my form was all that great going around these, but I focused on good running form, high knees, relaxed face, imagining all the while how its going to feel during that last lap of the mile. I can't believe I was able to pull off these 3 when a few weeks ago, just one at 67 put me in the hurt locker. Progress.<br />
<ul>
<li>67.1</li>
<li>66.2</li>
<li>66.2</li>
</ul>
<br />Boulder Runnerhttp://www.blogger.com/profile/15304459162350598814noreply@blogger.com0tag:blogger.com,1999:blog-7148344324114891234.post-68602042196360102052015-05-12T23:44:00.001-07:002015-05-13T06:04:14.599-07:00#TheMileProject Hudson's 1500 Stimulus work<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAGdOhRpmmMGXc732_gGsQ-USJ3adh5ekP6h16SvFW1NoCydteK_mruqdKn54FXZhz0XHKBTfe1vz4am0zRNzJmqcek0pgRoko31SZb9eGsgqcrmGqBvcxJQ1g_c0IhD1kf7bFU4b8MR6E/s1600/20150418_184216.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAGdOhRpmmMGXc732_gGsQ-USJ3adh5ekP6h16SvFW1NoCydteK_mruqdKn54FXZhz0XHKBTfe1vz4am0zRNzJmqcek0pgRoko31SZb9eGsgqcrmGqBvcxJQ1g_c0IhD1kf7bFU4b8MR6E/s640/20150418_184216.jpg" width="640" /></a></div>
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This is probably the 10th draft I've crafted about the <b>2015 #MileProject: My quest to run a faster mile</b>. In order to get this particular post actually live I will try and bring it up to speed quickly.<br />
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<i>I want to run the mile. Faster than I ever have. As a master. </i><br />
<br />
I have never specifically trained for the mile, but have run some pretty good times of some good 10k-marathon training. Last year my interest was peaked as <a href="https://bringbackthemile.com/news/detail/magical_olympian_mile_brad_barton_oldest_to_go_sub_420" target="_blank">Brad Barton</a>, a 48 year old ran 4:17. I thought huh, I wonder how fast I could run if I really trained for it. I trained a bit last summer but never ran a race. This year I am planning on running a few road races, and maybe a few on the track.<br />
<br />
I have two big hairy goals I will be shooting for:<br />
<span style="font-size: large;"><b>4:30</b> at altitude</span><br />
<span style="font-size: large;"><b>4:20 </b>at sea level </span>(this just sounds crazy but thought I would reach high)<br />
<br />
<i>There ok its out in the universe. Let the work begin!</i><br />
<br />
I won't be working with a specific coach this summer, but instead look to the insights of local runners and coaches who love the mile and pick their brains on favorite workouts and try and get in with some group runs to make the workouts easier.<br />
<br />
Things I know I need to work on:<br />
<br />
<ul>
<li>Get my leg speed up</li>
<li>Work on mobility</li>
<li>Work on race pace specificity </li>
<li>Get ready to hurt</li>
</ul>
<br />
<br />
<span style="font-size: large;">This Week</span><br />
<span style="font-size: large;"><br /></span>
<b>Brad Hudson</b> - Elite Coach<br />
<br />
<b>The Plan</b><br />
1500m specific work<br />
<br />
2 sets of 5x300m (1500m pace), then 4x200 all out<br />
The rest is 50' between the repeats and 4 min rest between the sets. The rest between the 200s is 100m walk jog.<br />
<br />
<b>My Workout</b><br />
<br />
I was hoping to meet up with Brad and one of his groups at 9am or 3pm but I had meetings at work too close to make it so I headed over to the Boulder High School track at lunch time. Started with an easy 20 min warm up job up Pearl Street to the park, then back down the creek path to the high school, then drills and 100m strides.<br />
<br />
Boulder's track has longer straight aways and really tight turns. I have never done 300s before and wasn't quite sure which lines were the actual measurement. I ended up running from the back of the end zone to back of the end zone on the other size which turned out to be about 10 yards too long. But I knocked out the first set of 300s in about 50 seconds each (~4:20 mile pace) which were tough, but I still had my legs under me. I took note of the tender left calf due to the tight inside turns during the 4 minutes of rest in between before setting out again. The next 3 became increasingly tougher physically and mentally to get through. My form was starting to break down through the turns and into the straight away and I didn't have anything left after the third, so I called it enough. This is where having a group to run with, and 10 yards less, would have made a world of difference. But I tried to work on relaxing the upper body as I ran through them and worked on that mental note of that final kick.<br />
<br />
The 4x200s seemed relatively easy after that although I wasn't able to knock it down all that much. 31, 31, 32, 31 left me panting heavily on the field afterwards. I have a bit more speed there as I ran 4x200 last week at 30s. (maybe at some point I can go under 30!)<br />
<br />
I will keep and eye on the calf during the run tomorrow. Hoping to join a group on Friday for a workout so I don't have to manage it alone.<br />
<br />
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<br />Boulder Runnerhttp://www.blogger.com/profile/15304459162350598814noreply@blogger.com0tag:blogger.com,1999:blog-7148344324114891234.post-5689737631407936572014-09-28T17:09:00.001-07:002014-09-28T17:09:42.385-07:00This week in training - getting back on the blogging horseHere is a quick recap of this weeks running.<br />
<br />
<b>Monday off</b><br />
<br />
<b>Tues - 5.2 mi</b> Run with F4 group. We did 4x7min efforts out at the reservoir<br />
<br />
<b>Wed 6 mi</b> 2x400 at mile pace (65, 67) 4x200 slightly faster than mile <br />
<br />
<b>Thurs 6.3 mi</b> I've been meaning to crank on a particular segment of the Flagstaff trail - <a href="http://www.strava.com/activities/199395753/segments/4697844619" target="_blank">View Point</a> and I always missed the start which was down at Arapahoe instead of the trailhead marker on the trail. Now that I didn't walk up that road to the trail sign I got a much better time on it.<br />
<br />
Great to see so many wildflowers still around the Chautauqua area.<br />
<br />
<iframe allowtransparency="true" frameborder="0" height="710" scrolling="no" src="//instagram.com/p/tYrxRoOpnD/embed/" width="612"></iframe><br />
<br />
<b>Friday 6.3 mi</b> easy run with my dog over to CU South<br />
<br />
<b>Sat 6 mi</b><br />
I decided to try one of <a href="http://blog.petemagill.com/blog/the-20-x-400-workout/" target="_blank">Pete Magill's workouts</a> specifically for the 5k - he runs 20x400 with a 100m jog in between. In the middle of the afternoon heat, I pulled off 16 repeats each around 77 before calling it quits, not because I was in the hole but because this was the largest volume of quality work I have done in a while and I wanted my body to adapt without throwing it over the edge.<br />
<br />
<b>Sunday</b> I planned on going a bit longer but in my hour and a half I only covered 8 miles (some of this was jogging with the dog).<br />
<br />
Looks like about <b>37 mi</b> for the week. While the miles don't add up as quickly any longer my time on feet is at least an hour each outing. I am either going slower or covering a few hills that eat into the time. So far, I am ok with it.<br />
<br />
Realization. I am probably not going to get in an actual mile race any time soon so I am wondering about the mile work I have been putting in lately. I really need to suck it up and just go time trial one for the sake of getting it out of the way. But as Saturday's workout indicates, there are a few 5ks up and coming and I should at least take advantage of that distance.<br />
<br />
<br />Boulder Runnerhttp://www.blogger.com/profile/15304459162350598814noreply@blogger.com0tag:blogger.com,1999:blog-7148344324114891234.post-2426595325089030482014-09-27T08:53:00.001-07:002014-09-27T08:53:30.575-07:00Equinox Half Marathon Race ReportIn the immediate wake of the Boulder Marathon and Half Marathon's <a href="http://boulderrunning.com/events/race-events/boulder-marathon-cancelled-other-races-counter-with-great-offers/" target="_blank">cancellation notice</a> just 2 short weeks before race day, I think every runner can appreciate a well organized race such at the <a href="http://equinoxhalfmarathon.com/" target="_blank">Equinox Half Marathon</a> in Fort Collins. Racing a half marathon was not on my list for this fall until I found out there were two more races left in the Colorado Runner Magazine point series race and I was just 80 points out of the lead. So despite not having any longer quality run sessions due to my focus on the mile, I signed up with no goal other than getting out for a race, enjoying the camaraderie, putting in a good quality longer run and hoping to pick up a few points along the way.<br />
<br />
I have heard rave reviews of the races that take place down Fort Collins' Poudre Canyon and this would be my first race there. The morning started earlier than normal as I needed to account for the hour drive plus early bus ride up the canyon. The parking lot was still dark as I boarded the bus from the High School and the ride almost as quiet as we wound up the canyon.<br />
<br />
The race field was modest as I believe there were a few other races going on that day, but there were a handful of familiar faces including fellow #RoostRaceTeam members Tom, Dan, Marshall, Janet and Becky from the Louisville store, Amber who was kind enough to pick up my race packet Saturday, Brett S. Heather U, Fred B were also there.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggBFZTAuq5acdBS0hQrvSbzCCXxhL29XDkcHb8TGtgTRzjNEAHAvlpv7PVt4nU5KFGRquuqzJHbrUGkbW2J2Es_ntqcelg9t13lRMv_3oErWWU-AV4Mwz-XO6X0mXwcNXOTDIsxnE_31Mu/s1600/EquinoxStart.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggBFZTAuq5acdBS0hQrvSbzCCXxhL29XDkcHb8TGtgTRzjNEAHAvlpv7PVt4nU5KFGRquuqzJHbrUGkbW2J2Es_ntqcelg9t13lRMv_3oErWWU-AV4Mwz-XO6X0mXwcNXOTDIsxnE_31Mu/s1600/EquinoxStart.jpg" height="424" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Love this picture from the start. Clearly we are all serious about starting this thing.</td></tr>
</tbody></table>
<br />
My initial goal was to put in a good effort but not race, I got a bit ahead of myself by going out with Marshall who had a good 6min mile pace starting out. We had a fun banter going on as we cruised the first few miles of the race. By that time, Tom Norris had already built a gap and was looking strong. It was pretty apparent within a few miles that I wasn't quite ready to go the distance at that pace and played rubber band with Marshall until he finally put a hammer down and started dropping me quickly. A little over half way through the race I realized I wasn't making any ground and needed to go back to plan and just run at a good effort and not worry about my overall time. So I tried to enjoy the course and scenery as much as possible the rest of the way down the canyon.<br />
<br />
Russell Stein, a soft spoken masters runner who I just met at the start, took a quiet lead in the race and ended up taking the overall spot in a solid 1:14:04.<br />
<br />
The race finished in a field at the end of the canyon before getting into town and runners were greeted with huge finisher medals, a logoed pint glass, tasty food from the Great Harvest and beer to fill said pint glass from the Fort Collins Brewery.<br />
<br />
I couldn't stick around for the festivities because I had to get back to Boulder for my boy's birthday party, but I did get a chance to at least say congrats to a few other runners before I was on my way.<br />
<br />
The overall winners Russell and Heather walked away with some great prizes like a Tom Tom watch. Marshall's 4th place awarded him with some sweet strawberry jam. Top 3 overall took home awards which went to Masters runners Russell and Tom Norris who finished 3rd overall, which left me with the Top Masters award which is apparently on the way via mail. I finished 9th overall with a time of 1:22:04.<br />
<br />
It was great to be back on the starting line if for nothing else than having the opportunity to re-connect with teammates and friends. Looking forward to the 5k race in a few weeks to see if I my shorter efforts are paying off at all.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbt2ww56zAKDfYIna0MGBU04a9ADOeG054Dni0Fs0qwm3dOOpNU50Af_dL-75t1mqnCR7IJalctpSI2mwKdfiNxnEfZ5HiFog6NOTA_vkcuyAV34ac35POu0PtgBImaFKzx9N33Fb1oqjT/s1600/equinox_race.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbt2ww56zAKDfYIna0MGBU04a9ADOeG054Dni0Fs0qwm3dOOpNU50Af_dL-75t1mqnCR7IJalctpSI2mwKdfiNxnEfZ5HiFog6NOTA_vkcuyAV34ac35POu0PtgBImaFKzx9N33Fb1oqjT/s1600/equinox_race.jpg" height="640" width="426" /></a><br />
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<br />Boulder Runnerhttp://www.blogger.com/profile/15304459162350598814noreply@blogger.com0tag:blogger.com,1999:blog-7148344324114891234.post-18769027131986549002014-07-02T22:52:00.000-07:002014-07-02T23:03:00.362-07:00Heart and Sole 10k Race Report If you would have asked me about this race 6 weeks ago I would have mentioned how I was looking forward to working hard to take down my 10k time again since BolderBoulder. But life happened, I went on vacation, struggled to put together good workouts and tried keeping the hamstring injury in check hoping that months of consistent training would be better for me in the long run than pushing on an injury to take a few minutes off my time.<br />
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So by the time the race rolled around this Sunday I didn't have much to put towards it except a good attitude and enjoy the day with my running friends. The morning was already warming despite the 7:15 start time. The race had about 850 participants, a good mix of wheelchair athletes, elites and age groupers split between the 10k and the half marathon distance. Both races were run along the 10k course from downtown, up Broadway, down Iris, 28th then along part of the BolderBoulder course down 19th, before heading back down Pearl Street up to the finish at 14th. The half-marathon took another loop around. This didn't seem to bother those I talked to like 2nd place finisher Mario Macias who just moved from Alamosa to Boulder a few months ago. He appreciated the fact that he knew the subtleties of the course and could use that to run hard on the second loop.<br />
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I had an ok first 3 miles but struggled along the last 3 just looking forward to getting to the finish. 37:35 was the chip time, good enough for 10th overall, 3rd Master and 1st in the 45 and over group. A long way away from where I was in February but it is what it is.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHz8Q9XpHqp2N9zTBWfrXJNdgLqm0Ux9rE5eVYc_HXO6WkWSAl_l7lzSQIu_oIy3SCop-UsxMuDNh9Fcghcx-SCjdin96NbGdSLFTsTef0cpl9dBImuZiEfroDK-Us4p3elghiZ7GOZpco/s1600/HeartSole_Finish_SKI_4569.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHz8Q9XpHqp2N9zTBWfrXJNdgLqm0Ux9rE5eVYc_HXO6WkWSAl_l7lzSQIu_oIy3SCop-UsxMuDNh9Fcghcx-SCjdin96NbGdSLFTsTef0cpl9dBImuZiEfroDK-Us4p3elghiZ7GOZpco/s1600/HeartSole_Finish_SKI_4569.jpg" height="640" width="424" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Photo courtesy of SkiPix.com</td></tr>
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Overall I thought Henry Guzeman and crew did a great job putting on the event and even though we missed out on the West End 3k this year, this was a great addition to the <a href="http://www.boulderdowntown.com/events/downtown-boulder-race-series-home" target="_blank">Downtown Race Series</a>. Henry also brought together a ton of great sponsors many of which were at the expo like <a class="g-profile" href="https://plus.google.com/107449219461370707245" target="_blank">+SmartWool</a> where I found my perfect match and got a free pair of socks! <a href="http://www.skratchlabs.com/" target="_blank">Skratch Labs</a>, <a href="http://www.theproteinbar.com/29th-st-mall-location-18.php" target="_blank">The Protein Bar</a>, <a href="http://averybrewing.com/" target="_blank">Avery Brewing</a>, <a href="http://ultimatedirection.com/" target="_blank">Ultimate Direction</a> and <a href="https://recofit.co/" target="_blank">RecoFit</a> were also there right alongside my #<a href="http://pimpmystache.wordpress.com/" target="_blank">PimpMyStache</a> sponsor for this race <a href="http://snackoutloud.com/" target="_blank">SnackOutLoud</a>. It was great to be able to hang out with them after the race handing out delicious dried bean snacks to hungry runners. The beans are locally sourced are gluten free, nut free and gas free! Check out all four flavors in Whole Foods Markets and Lolitas in Boulder.<br />
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: small; text-align: start;">#RoostRaceTeam member Bill Rogers and I enjoying talking about running after the race. </span></td></tr>
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#RunningSucks</h3>
I got this Nike tee shirt about 2 years ago. I always love seeing and hearing the reactions from folks when I wear it. If I wear it for an event where runners are, they get it and laugh. Others who don't run also snicker and comment about how they don't like to run either, but I always wonder about those who I pass along the street, who don't know me and my love of running.<br />
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It also serves as a counterpoint to all the things we hate about running: injuries, lack of motivation, etc. So for the next few months I plan on taking a break of sorts. It's going to be really hard to leave running altogether, but I plan on spending more time on the trails, running, hiking, taking photos, cycling, whatever I can do to keep it fresh. I hope to make a push again at the end of summer and figure out a fast 5k somewhere. Hopefully somewhere at sea level.<br />
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What do you do to keep things fresh? See you on the trails.<br />
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<tr><td class="tr-caption" style="text-align: center;">Running Sucks. And so did the Boulder Flood. The Royal Arch Trail still remains closed.</td></tr>
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Boulder Runnerhttp://www.blogger.com/profile/15304459162350598814noreply@blogger.com0tag:blogger.com,1999:blog-7148344324114891234.post-12473548082839987802014-05-18T12:07:00.000-07:002014-05-18T12:07:27.055-07:00Can't keep the tempoIts been another interesting week in training. I believe I ran just over 50 for the week with a day of cycling in there too. With just 2 weeks before the BolderBoulder I was hoping to start feeling fresh again to bring some confidence on race day.<br />
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What a short trip its been from being at peak fitness a few months back to feeling like I can barely get in a decent effort.<br />
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Tuesday's run finished fast but easy, mostly due to the downhill from Boulder Canyon and with the hill repeats on Wednesday I was starting to feel stronger. But two days of good running doesn't make a comeback.<br />
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The 7 miles on Friday and 8 on Saturday felt relaxed as I enjoyed the taste of some foothill trails. Sunday was another story. The first 8 miles of my run were relaxed at a 7:40 avg pace but when I tried to bring it down for the final 5, I struggled with the pace and my breathing was way more elevated than it should be leaving me to wonder about my effort on Memorial Day, my real state of fitness, or worse, my general health. At this point, I have <i>almost</i> conceded the BolderBoulder will just have to be another race I get through and not one where I will be as competitive as I would like. We will see on race day.<br />
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The following week I will be in Santa Barbara for the <a href="http://sbmile.com/" target="_blank">State Street Mile</a> and I was really looking forward to taking advantage of sea level. Perhaps I can muster through the mile distance at least. Post that race, I will take a little down time and reflect on what the rest of the season might bring. At this point I can't even conceive of training and racing a marathon in the fall. I most likely will turn my attention to the 5k and look for a big race to travel to there.<br />
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At least I can enjoy the Spring<br />
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Boulder Runnerhttp://www.blogger.com/profile/15304459162350598814noreply@blogger.com0tag:blogger.com,1999:blog-7148344324114891234.post-60469514218753703032014-05-10T15:33:00.000-07:002014-05-14T07:42:32.124-07:00The BolderBoulder #PimpMyStache Race 4 Vince<div class="p1">
A few weeks back had hoped to write a post titled "<i>A Tale of Two Injuries</i>" detailing the struggles I had in training and racing recently. After <a href="http://1boulderrunning.blogspot.com/2014/04/platte-river-half-marathon-race-recap.html" target="_blank">The Platte River Half slowdown</a>, my training was just simply moving along. A week later I had a good workout on the track 12x400 but by the end of the workout my hamstring was tightening near the attachment and literally became a pain in my arse. I saw <a href="http://highaltitudesportsrehab.com/" target="_blank">Richy Hansen</a> who helped me through it with some ART and Graston work, and sent me on my way with some exercises to gain mobility and activate the hamstrings, glutes and hips. </div>
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I was finally able to run with only a little hitch in my step by the Cherry Creek Sneak the following weekend. That race morning was windy and chilly and I felt as I was running within myself, but by 2 miles the legs were starting to slow down and I ran as hard as I could despite my pace being 20-25 seconds per mile off my PR pace a few months back. This feeling was depleting. Having been in great shape in March, I can't figure out where my fitness has gone. So for now I am taking it one day at a time, not trying to worry about pace and often taking to the trails so I don't pay attention to it.</div>
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My next big race is BolderBoulder, now only two weeks away. I have had a fun time this race season with my <a href="http://pimpmystache.wordpress.com/" target="_blank">#PimpMyStache</a> project where each race, my mustache is sponsored by a local product or service. For the BolderBoulder, I am happy to announce that I will be dedicating this race to a higher cause. One of my fellow Runners Roost teammates has been battling brain cancer. He is a triathlete that was hoping to go to the "Big Show" this year but had to put his plans on hold as he deals with his next rounds of chemo. The entire Runners Roost team and athletes of the Runners Edge of the Rockies have teamed up to lead a <a href="https://www.crowdrise.com/OtherRaces/fundraiser/mattsmith4" target="_blank">fundraising campaign</a>, dedicating our 2014 racing season to Vince and his fight. We all don His Super Vince logo on the back of our singlets and training apparel.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtIUzbpS7tQH8HuME0yMB2Jcu8d800lmMDO0UzYwj2pHLEK0ZR18K74b-IyWMtTEUa3m70Ed35jqbDH6R7AjXkIsTYeRczClisytdOD1IQh2qwPBWUEb1o75U_4PwQ9CeVrABd443W9H8s/s1600/20140316_132335.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtIUzbpS7tQH8HuME0yMB2Jcu8d800lmMDO0UzYwj2pHLEK0ZR18K74b-IyWMtTEUa3m70Ed35jqbDH6R7AjXkIsTYeRczClisytdOD1IQh2qwPBWUEb1o75U_4PwQ9CeVrABd443W9H8s/s1600/20140316_132335.jpg" height="480" title="Runners Roost Team - Race with Vince" width="640" /></a></div>
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The goal by the end of the year is to raise <b>$140,600</b> collectively, the amount parallels the mileage of an Ironman race: 140.6 total miles. The money raised will be donated to the brain cancer research foundation of Vince's choosing. You can read more about Vince and his at his blog <a href="http://andsoitbeginsagain.com/">http://andsoitbeginsagain.com</a>. </div>
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Please join our teams and consider donating to this worthy cause. <a href="https://www.crowdrise.com/OtherRaces/fundraiser/mattsmith4">https://www.crowdrise.com/OtherRaces/fundraiser/mattsmith4</a> just click the big red <b>Donate to this Fundraiser</b> button on the top right of the page.</div>
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My setbacks are small so I will run strong on Memorial Day with [V].</div>
Boulder Runnerhttp://www.blogger.com/profile/15304459162350598814noreply@blogger.com0tag:blogger.com,1999:blog-7148344324114891234.post-8144043112655574592014-04-10T20:34:00.000-07:002014-04-10T20:41:08.268-07:00Platte River Half Marathon Race RecapIts only apparent to me now that the Platte River Half marathon would be the bookend to my last block of training. Shorter interval workouts over the last few weeks were going along quite well, while the longer tempo type blocks a bit more challenging perhaps than they should have been. I continued to take two days a week either as a day off or cross training trying to stay fresh, but the training eventually caught up.<br />
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Sunday morning's weather was what you would hope for race day with perfectly cool temperatures and the wind was subtle at best. I planned on running the race as a hard effort workout, nothing too demanding. Split it in thirds, the first conservative, the second steady and the third really hard.<br />
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The race starts in downtown Littleton, takes a few turns around town before heading out to the Platte River trail, a trail I am familiar with from running and biking it when I worked in Denver.<br />
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The first two thirds of the race went according to plan: conservative six minute mile pace, then easily slipping into 5:50s when Luke Crespin and Simon Escorcia came up on me and we ran together for a bit. By 10 miles, my legs were feeling the effort and I was struggling to keep pace. The last three miles of the race felt like I was finishing a marathon and it was all I could do to keep the legs moving. Perhaps those first few miles were not as conservative as I had hoped. Still, this was far from my ideal half marathon pace.<br />
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<a href="http://cgphotog.zenfolio.com/p111036450/e22b9fad9"><img alt="CG Photography: 7:33 am to 7:40 &emdash; " src="http://cgphotog.zenfolio.com/img/s1/v21/p582613721-3.jpg" height="640" width="426" /></a><br />
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With a mile to go, the course turns East off of the Platte River bike path and climbs up over 6th Street which goes across the railroad tracks there and I was getting reeled in by yet another runner. As the bridge leveled out at the top Rooster Marshall Zelinger came up on my shoulder, and he made mention of finishing together, and it was all I could do to keep pace with him down that hill then left onto the final three block straightaway.<br />
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I managed to slip across the line in 1:20:55 good enough for 3rd as a Master and to earn a few more points to the Colorado Runner Racing Series. Tom Norris a teammate and training partner finished solid as 2nd master which earned him 10 more points than me for this race, but looks like I will still lead the series by a scant 10 points.<br />
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Overall it was another wonderful opportunity to spend time with the run community, friends and my supportive teammates before, during and at the post race festivities. Huge thanks again to Runners Roost for all the support they provide to races and their team. They definitely had the most energetic aid station of the day with cheers and high fives all the way through.<br />
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I know there were a few photographers out on the course, but this is the only photo I can find, which is highly appropriate as its of Marshall and I finishing up the race together. We share a common bond in keeping our hands warm on race morning.<br />
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<tr><td style="text-align: center;"><a href="http://cgphotog.zenfolio.com/p270926529/e38bb01a3" style="margin-left: auto; margin-right: auto;"><img alt="CG Photography: 9:16 to 9:30 Finish line &emdash; " src="http://cgphotog.zenfolio.com/img/s12/v183/p951779747-2.jpg" height="640" width="427" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Courtesy of CG Photography</td></tr>
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<span style="background-color: white; font-family: 'Droid Serif'; font-size: 15px; line-height: 21.559999465942383px;">The Platte River Half Marathon was the second race in my #PimpMyStache project where I like to support local products and services in a unique way as they can power my mustache for a race during the 2014 season.</span><br />
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<span style="background-color: white; font-family: 'Droid Serif'; font-size: 15px; line-height: 21.559999465942383px;">Huge thanks to the </span><a href="http://bolderboulder.com/" target="_blank"><span style="color: #818181; font-family: Droid Serif;"><span style="background-color: white; font-size: 15px; line-height: 21.559999465942383px;">B</span></span>olderBoulder</a><span style="background-color: white; font-family: 'Droid Serif'; font-size: 15px; line-height: 21.559999465942383px;"> for sponsoring this race. I had some product to giveaway at the race: BolderBoulder socks, ColderBoulder beanies, Sea Level is for Sissies bumper stickers and short-sleeve T shirts. I also have a free entry to the BolderBoulder that I would like to give away to the first person to comment on this post on why you love the BolderBoulder as much as I do. Simple right? Also, if you would like anything else in the photo here, I would be happy to send along. Just let me know.</span><br />
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</span> <span style="background-color: white; font-family: 'Droid Serif'; font-size: 15px; line-height: 21.559999465942383px;">Six more weeks till BolderBoulder!</span><br />
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<br />Boulder Runnerhttp://www.blogger.com/profile/15304459162350598814noreply@blogger.com0