Apparently, I didn’t get the memo…

One often meets his destiny on the road he takes to avoid it. ~ Oogway

A new study has taken a look into “the perfect running pace” and determined that though this pace is unique for each individual, the average optimal pace to travel 1 mile for males is 7:18. It does sound as if the study took into account only traveling a single mile so it would be interesting to know what the pace would be for those traveling greater distances. Anyway, that is my running link for the day. Enjoy!

I took Saturday completely off in an effort to recover a little bit from Thursday and Friday’s skiing excitement and drove down to Boulder on Sunday to do some really sloppy trail running. It was beautiful out, a bit breezy at times and the trails were wet and muddy. Good stuff.

I started out at Eben G. Fine park and made my way under Canyon Blvd to Prospect Park. My heartrate spiked pretty much immediately (gotta work on that) as I made my way up and over the hogback and on to Sanitas. I ran/walked up the gut of Sanitas , enjoying the scenery and perfect running weather then dropped off the top toward 4th.

This trail was SUPER muddy and very slick at points. I fell once but managed to get a hand down to keep from being coated in sloppy, wet clay, so that was a plus and eventually made it down without further incident and on to the Wonderland Lake trails.

This section was very wet but at this point, it didn’t really matter so I just tried to keep a sub 12-minute pace and let my legs spin. Unfortunately, my abs were really acting up and so I am sure I looked less than graceful. I ran North across Lee Hill road, up to the top of the hill and turned around for the return journey.

The only complication came while climbing back up the muddy access to Sanitas – just slow-going. I was pretty bonked by the end as well and man, my guts were killing me. Only 9.5ish miles, which took me about 1:45. Not stellar but given that I haven’t been running at all really, I am nursing two injuries, and it was only my second time on major hills/trails since who knows when, I’ll go easy on myself.

So the great experiment of running marathons over the fall months seems to have only really resulted in my having a nagging injury (abs) and less improvement in the efficiency department than expected. I’ll keep working to get the ab problem resolved… perhaps that is what is holding me back. The knee had several “twingey” moments but overall was okay. I definitely wouldn’t want to run 50+ miles on it right now.

Given the lingering injury situation, I have decided to postpone the double traverse until the fall but am looking at a few options for 50k races in May/June. The first, the Sage Burner, is in Gunnison on May 23rd. It follows a lot of the Rage in the Sage course which I used to race/train on heavily when I raced Mountain Bikes. This course has a hometown feel for me so it would be a fun one to do. The second upcoming event is also a “home course” kind of deal – The Golden Gate Dirty Thirty. This race is on June 6 and is run on the trail system near my house where I spent a lot of the last two summers training. Should be a lot of fun.

I am going to take today mostly off (will probably head to the gym later to lift) but am hoping to start ramping things up, move skiing more to the backcountry and start to feel better soon. At least that is the goal.

By the way, if you ever have electric motor repair needs, go see the guys at Boulder Electric Motor. They are awesome.


Holy crap another week…

These guys at school… smoke. ~ Gavin

How did that happen? Another week just whoosh… in the past.

Well, here’s the summary:

  • Sunday: 12.5 miles up Rollins Pass, 1:47. Pretty good run. I was a bit tired from the day before but after about 3 miles started feeling okay and so I just kept going until the road maintenance wore out (at the second train bridge). Cool and a bit windy but nice to go on an evening jaunt in the high country.
  • Tuesday: 9.5 miles in Boulder, 1:19. Brutal run. Not sure if I was still just wiped out from the weekend or what but I was definitely not feeling it today. Had a 9-miler on deck with ~4 miles at 10K pace. I am pretty sure I ran the planned 4 miles at 10K but that isn’t saying much. It was my 10K pace for the day, not what I would consider a real 10K pace (if you get my drift). Pretty much maxed out. A bit ugly. If I have learned one thing after years of training and competing (and trust me, it took years of training and competing to learn this), there is no such thing as a bad training day. There’s always something to be learned and something to be gained, even from what seems like the world’s worst day out there. Plus, you were out there and not stuck in some goddamned cube for a few hours so chalk that up to goodness.
  • Wednesday: 5-mile recovery run in the woods, 00:49. We had a bear pay us a visit Tuesday night so I was on the lookout for our fuzzy little friend throughout my run (no sightings). Just a fairly mellow run in the hills near our place. Walked the steepest sections in an effort to keep my heartrate down. Nice and cool with a brisk wind. Perfect woods running conditions. My left ankle was bugging me a bit and since that horrendous effort a couple weeks ago, my right knee has been giving me a little grief but on the heels of Tuesday’s beating, this was a good, slow effort.
  • Thursday: 9.5 mile Boulder Res loops, 1:21. Great, relaxed run at the res. I headed west from the East Eagle trailhead and did a short loop on the Eagle Trail then did a clockwise Res loop. Threw in Coot Lake for good measure (and some extra miles… this is not a 10-mile loop as published). Ran into Caleb just as he was getting started, which was super cool. Caleb notched a top 1000 in the NYC marathon last year with a 3:02. Pretty awesome, if you ask me. Hoping to get together with him in the coming weeks to have him kick my ass on one of his slow days. In any event, I felt strong and was able to keep a good pace throughout without taxing myself too much. Nice and cool (though you wouldn’t have known it from the way I sweat) and no wind. Saw a couple of pelicans, which was awesome. I really like pelicans for whatever reason. Not necessarily a rarity in Colorado but still cool to see.
  • Saturday: 5-mile recovery run Eldora road from Ned, 00:40. Just a nice, easy run on the only flat road I could think of in the area. Steady pace up, picked up the speed a bit on the way down. Felt really strong and worked on running smoothly and efficiently. About a half mile before the turn, another runner warned me of a bear up the road but I didn’t see it. It is definitely that time of year, apparently, and the big critters are all out and about trying to pack on the pounds before the long winter.

Total mileage for the week: ~41.5
Total time for the week: ~6 hours

Not too shabby. I generally stayed on schedule this week with a couple of runs being just shy of planned. Overall, I am feeling pretty well and am not getting burned out. I am a bit concerned about what happens when the snow starts flying but we’ll just play that by ear and not worry about it before it happens (which it will). Last night it snowed down to about 10000 feet so it is definitely on the way.

I also tried out a new pair of shoes today: the Pearl Izumi Surge. It is always a bit iffy trying out new shoes but Saucony no longer makes the ones I prefer (and they are much more of a trail shoe anyway) so I thought I’d give the Surges a shot — particularly since I am doing the road thing for the coming months. First impressions are positive. They are definitely lighter than what I normally use and felt stable and fast on the road. I was planning to use them for tomorrow’s run but decided that was a bad idea to jump into a fresh pair of shoes for a long-ish run. If these keep working well for me, I’ll probably pick up another pair for use during the event as well. That is the plan, at least. I’ll keep you posted. So far, I like them.

Tomorrow, I have a 17-ish miler planned for down in the valley. May turn this up a notch to 22 and run with Caleb. I’ll let you know.


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