am - 6 miles / 8:35 avg. from work - minority loop.

8:56, 8:43, 8:50, 8:21, 8:21, 8:18

pm - 4 miles / 8:57 avg. commute home in the heat. like an amateur.

WT 26.5 miles

4 miles / commute to work. very slow.

WT 30.5 miles

ill.

ridiculous.

not training or anything so just going to take a break and not try to "run through it".

mystery as to how i got sick. annoying.

5 miles / carb slumbering pace. minority loop -

WT 25.5 miles

6 miles / 9:01 avg. from work - minority/golden/church

WT 31.5 miles

5 miles / 9:19 avg. from work - wasatch/whitesides. another weak week. hope to pull out of this funk soon.

don't hate me because of my awesome progression splits:

9:40, 9:25, 9:20, 9:16, 8:51

WT 30 miles

10 miles / 9:01 avg. rio grande parkway. still got nothing, riding the poop train is getting old, but grateful i can at least get out and move.

WT 40 miles

6 miles - from work minority loops etc.

WT 32 miles

6 miles/8:50avg. from work - minority/church loop

WT 38 miles

4 miles / 9:12 avg. church loops.

WT 37 miles

no running today. traveling to Leadville Colorado to run the Heavy Half in the morning. a race which i have absolutely NO business running. looking forward to getting out for a day in the mountains though. should be interesting.

this was kind of a spontaneous trip as my buddy Craig had decided wednesday he was going to run the Leadville marathon saturday and asked if i wanted to do it too. this year i've been running about 30 miles a week average. all roads, not one trail run, no runs over 12 miles. uh...no Craig, i'm not going to go run the leadville marathon this weekend. thanks, have a good time. so he tells me they have a half marathon. i could run that. i could do real well. no Craig, i'm not really running this year, i have no business running a 15.5 mile run that starts at 10,152 ft and runs up to 13,781 feet before coming back down. i'll explode, it will be a real mess. but, sais Craig, they have free bananas. oh well then, yes i'm in let's go! yeah, so made the eight hour drive late friday, slept a little, got up saturday morning and ran. i had absolutley no idea what to expect but i had looked up the previous years results and based a goal time on what the leaders ran, and also how the other 50-59 year old geezers did. using my usual 20+/-% placing that i get at races i figured that if i were trained i could run it in the 3 to 3:15 range. but considering how ill prepared i was for this race, i told myself that getting in under four hours would be an accomplishment. 

the race started at 8 am. the first couple of miles or so are uphill, then there's a bit of downhill before climbing again, relentlessly up to Mosquito pass. i skipped all the aid staions on the way up. i had a hand held bottle and the temps were cool. i walked quite a bit of the steep sections but made sure i was walking quickly, and i ran as much as possible. i tried to stay on it and not slack, and i steadily passed people all the way up and most of the way back down. the last mile or so of the climb was pretty intense. not only steep and  very rocky, technical. all along the upper part of the course there was water runoff which created a little creek like surface and some muddy sections. finally with a couple of miles left to go my lack of fitness reared it's ugly but legitimate head and i crashed pretty hard. even walking for a couple of short moments downhill. i didn't care, i knew where i was at fitness wise and i was just surprised the crash didn't come sooner. my quads were shot and i could no longer open up on the flat downhill but just had to shuffle along to get it done. it was such a great course and crowd, and a well organized event. i'm looking forward to actually training for this run next time and seeing how much i can improve my time.

slowest mile was mile 7 @ 21:30, fastest was mile 15 @ 8:41. average pace for the run - 12:59

i placed 109/453 overall (24%), 53/257 dudes (21%), 6/30 geezers (20%).

WT 41.5 miles

being out of shape means that recovery comes much slower after a tough run - even after two days off my quads still feel bruised from saturday's race, so i ran two easy ones on the treadmill with 5 minutes of fast walking before and after, hopefully this will help boost the recovery process along somewhat.

WT 27.5 miles

4 very easy miles from work / crestview loop.

WT 25.5 miles

easy 8 / 9:08 avg. from work - wasatch/whitesides/valeria/rainbow/crestview

WT 29.5 miles

6 miles - from work - minority/crestview/church. all my miles have been very slow this week, so i was happy to run my last mile today @ OMP (8:24).

WT 35.5 miles

5 miles / 9:29 avg. from work. crestview loop + 6 x 32 sec. hill reps on golden ave. just plain slow and tired today. i'm trying for some consistency these days, i know it's the only way to get fit again. so for now i trade whatever medicore speed this old body might still possess for daily runs. i know it will pay off, decrepitude demands slower adaptation though.

here's some progression splits to bring tears to your eyes: 10:14, 9:59, 9:23, 8:57, 8:54.

WT 25 miles

6 miles / 8:47 avg. rio grande parkway.

wt 31 miles

7 miles - minority/crestview loop(s). still not feelin' it.

WT 36 miles

6 miles  - adamswood/mortuary loop via wasatch/valeria/golden/church

WT 38 miles

12 miles / 9:01 avg. from work - minority/golden/east rainbow etc. didn't get started until noon, nice temps.

WT 36 miles

4 miles of ease. crestview loop.

WT 35 miles

6 miles - from home/campus loops

WT 35 miles

5 easy / owen/crestview/church.

WT 40 miles