Less plot. More fu. ~ Rach
Mon 31 May: 00:31, 2.75 miles, Red Plow barefoot
Tues 1 June: 1:12, 7.45 miles, Pirate Trail to Thorne surges
Wed 2 June: 2:21, 16.28 miles, Westview tempo
Thurs 3 June: 2:25, 9.03 miles, Janet’s house then Flagstaff/Green run/hike
Sat 5 June: 1:45, 10.37 miles, Casa trails
Sun 6 June: 3:51, 22.08 miles, Dirty Bismark to Flatirons Vista
Total: 12 hours, 67.96 miles, 7387 vertical
This past week saw a lot of great progress but one major set-back… the arrival of serious heat to the region. Monday-Saturday were all pretty mellow, temperature-wise but Sunday saw the first really hot day with which I have had to contend this year.
Right now, I am transitioning to time-based training vs. really trying to hit specific distances or paces but it is a little hard to break out of that pattern and I find myself tracking my progress even when I just need to be getting time in on my feet. It feels great to burn 10-minute miles on hilly trails but realistically, I need to get more adept at running a bit more slowly, conserving my energy and staying super relaxed. This, if you can believe it, is easier said than done.
Every run this week featured opportunities for learning and improvement and I took full advantage. While Monday and Tuesday runs were fairly routine, Wednesday featured an overall run that felt super relaxed with a higher pace than what is normal for me. I spun about 9 miles of warm-up then moved into tempo mode for another 5 or so. Overall, a solid effort with great results.
Thursday was a bit of a double with a short session with Janet Runyan where she helped me work on some techniques to improve my lean and relaxation and they seem to be paying off. Essentially working on lengthening the back of my neck and floating the top of my head up and forward to initiate my lean from there rather from my waist. Good stuff. Post run, I went to Chautauqua and ran/hiked Flagstaff and Green. Felt great.
Saturday I went for what is becoming a mainstay – the Casa Trails. These are some of my favorite/most familiar trails near my house. I can spend hours on these trails and not see another person. Just moving along quietly through the woods. Good times. Saturday featured more of the same – just fluid motion on mixed terrain.
For Sunday, I had a mellow, relatively short run planned and met with Bobby-T to spin a lap on the Dirty Bismark course south of Boulder. This is actually a pretty fantastic network of trails that loosely follows the Morgul-Bismark road bike course from the Red Zinger and Coors Classic days. My buddy, Ben Blaugrund, just won a Pro bike race on this course last week so it seemed appropriate. The only drawback to the course is one section that forces you to run along McCaslin Boulevard. Not the worst thing ever but if you are looking to stay off the slab, this section would blow that goal.
Bob and I finished up the loop in about 2.5 hours – a pretty good pace considering we weren’t really trying to push it. We stopped often along the route to read historical markers and walked most of the major hills. Once back at the car, I grabbed some more food and filled up with fresh water in hope of adding another 2 hours to the run. The Dirty Bismark route features absolutely no respite from the sun and, given the forecast heat on this day, was probably not the wisest choice. The tack-on of Flatiron Vista was not much better in the coverage department and the hours in 92+ degrees and no shade took its toll. Warm (and rapidly turning hot) water didn’t help either. By the time I had been out for 3:15, I knew that 4.5 wasn’t going to happen and I headed back to the car – dehydrated and very, very hot.
Lots of lessons were learned: Be prepared for the elements – bring ice and cold water (in a cooler, preferably). Select your route with thought to the conditions expected on that day. Drink more than normal. Roll with the punches.