Training Log - Day 83

This is an easy week of training as I prepare for the Greenland 8M in Larkspur, CO this weekend.

Time of Day - 5:30pm
Weather - partly cloudy, low 60's
Route - St Vrain Greenway
Distance - no idea
Pace - slow
Duration - 25 minutes
Average HR - 154
Cross training - none
iPod - Kool 105.1
Comments - easy run but I, of course, managed to injure my right calf. Have no idea what happened...just pulled up before I finished the run. Sore on the inside of my calf. I stretched well and wore compression sleeves. Another nagging injury...probably nothing.

Run, Willie, Run!

Training Log - Day 82

Tough to get out and run a long distance today...not very motivated but did it anyway. It was a grind!

Time of Day - 12pm
Weather - partly cloudy; low 50's
Route - Tiller Farm Trailhead N to E Boulder Trail
Distance - no idea
Pace - slow
Duration - 2hrs 15min
Cross training - none
iPod - Hillsong
Comments - legs felt weak from the beginning and around the 1:40 mark my legs became extremey sore. The downhills were brutal on my quads! The last 30 minutes was all determination and grit. I couldn't have run another step. Glad it is over!

Run, Willie, Run

Training Log - Day 81

Time of Day - 6pm
Weather - sunny, cool, steady wind out of west
Route - St Vrain Greenway to Quicksilver road
Distance - no idea
Pace - slow
duration - 59:54
Average HR - 154
Cross training - none
iPod - 105.1
Comments - tough to get started...just not motivated.

Run, Willie, Run!

Training Log - Day 80

Pushed the pace a little today. The hour runs now seem like a walk in the park after the long weekend runs.

Time of Day - 5:30pm
Weather - partly cloudy; mid 50's, slight breeze
Route - St Vrain Greenway across Rt 1
Distance - no idea
Pace - tempo
Duration - 1:15
Average HR - 163
Cross training - none
iPod - Sugarland
Comments - quads tight throughout most of run; very good rhythm and pace

Run, Willie, Run!

Training Log - Day 79

Time of Day - 12PM
Weather - cloudy, slight wind, upper 40's
Route - Tiller Farm Trailhead N to E Boulder Trail
Distance - no idea
Pace - slow
Duration - 2 hours
Cross training - none
iPod - Chris Tomlin and Hillsong (very appropriate for resurrection Sunday)
Comments - legs a little stiff at start but loosened up. Quads tightened up again around the 1:40 mark.

Run, Willie, Run!

Training Log - Day 78

I awoke to cloudy skies, 33 degress, and a dusting of snow on the ground. The good news was only a slight wind present.

Time of Day - 10:30am
Weather - not great
Route - St Vrain Greenway to Sandstone Park
Distance - don't know
Pace - slow
Duration - 2 hours
Average HR - 154
Cross training - none
iPod - Michael Jackson "Bad" album and 105.1
Comments - The longer I go the more difficult it is menatally...to focus or occupy my mind. Quads really tightened up around the 1:40 mark. Overall a pretty good run.

Run, Willie, Run!

Training Log - Day 77

So I'm running at a strong tempo pace with great rhythm when I look down and see this slithery creature. My brain immediately screams SNAKE and I break my stride with some Jim Belushi looking ballerina leap over the snake. As I land I'm immediately back in stride and the thought immediately comes to mind to go back and "kill that damn thing"...then I begin to laugh as it was probably no more than 24inches long. Oh, I hate snakes!

Time of Day - 5:30pm
Weather - cloudy and comfortable; low 60's
Route - St Vrain Greenway to Quicksilver Road
Distance - no idea
Pace - Tempo
Duration - 59:52
Averagfe HR - 157
Cross training - core 10 minutes
iPod - Sugarland; John Denver
Comments - No stiffness in legs or calves; legs felt strong. One of those days where it seemed I could run forever.

Run, Willie, Run!

Training Log - Day 76

Time of Day - 5:30pm
Weather - Partly cloudy, upper 50's, strong wind out of west
Route - St Vrain Greenway
Distance - no idea
Pace - tempo
Duration - 46:18
Average HR - 158
Cross training - core 10 minutes
iPod - Best of the Outfield
Comments - left calf a little tight (wore both compression sleeves); breathing good. Average run.

Run, Willie, Run!

Training Log - Day 75

It has been a week since my last training run. I came down with head/sinus congestion and headache; a tough cold that lasted through the weekend. I'm not 100% but feel like its alright to run.

This week it hit me - only 18 weeks left before the TransRockies. Holy Cow...the window is closing fast! I really have to focus and remain consistent in training. I'm also worried about Brian as he continues to be sidelined with his hip flexor.

Time of Day - 5:30pm
Weather - overcast, cool; low 50's
Route - St Vrain Greenway
Distance - don't know
Pace - tempo
Duration - 44:26
Average HR - 158
Cross training - Core 10 minutes
iPod - Sugarland
Comments - good to be out again. Both calves a little tight; breathing good; decent rhythm.

Run, Willie, Run!

Training Log - Day 74

A nice day so I decided to push my rest day to later in the week. Ran a very up tempo pace - approximately 5.5 miles in 44:44 (8:08 pace)

Time of Day - 5:30pm
Weather - mid 60's, slight breeze, sunny
Route - St Vrain Greenway to 119 Street overpass
Distance - approx 5.5 miles
Pace - Fast
Duration - 44:44
Cross training - none
iPod - 80's
Comments - really pushed...able to maintain strong pace and good rhythm throughout run.

Run, Willie, Run!

Training Log - Day 73

Wind steady and strong out of the west making for a tough run!

Time of Day - 12:30pm
Weather - low 50's, cloudy, wind steady (15+ mph)
Route - Tiller Farm Trailhead N to E boulder Trail
Distance - no idea
Pace - slow
Duration - 1hr 45min
Cross training - none
iPod - mix
Comments - Legs felt strong...a little tightening of righ hamstring towards the end.

Run, Willie, Run!

Training Log - Day 72

Calf feeling good today enabling me to complete a long weekend run.

Time of Day - 12:30pm
Weather - Partly cloudy, low 60's, slight breeze
Route - Tiller Farm Trailhead N to E Boulder Trail
Distance - no idea
Pace - Slow
Duration - 1hr 45min
Average HR - 155
Cross training - none (really have to get back on track with this)
iPod - Sugarland, Carrie Underwood
Comments - ran with compression sleeve and calf much better...no pain. Felt good most of run. Right hamstring really tightened up around 1:30. Feeling pretty stiff this evening. Will go long again tomorrow.

Run, Willie, Run!

Training Log - Day 71

After resting my calf for 5 days, I attempted a run...19 minutes at HR of 155. Right calf started to tighten up so I stopped and walked home. I will stretch and ice tonight and hit trail tomorrow. It does feels much better than last week...I am just being very cautious!

Brian, I wish I had the words to encourage you. I know how frustrating a layoff can be and hoping for your recovery...soon.

T Minus 136 Days

I've been forced to rest my hip for almost a month now and I'm getting really concerned about the situation. I  need to focus on conditioning, not rest. I feel pretty good and think it's about time to get into the groove once more. I forgot to weigh myself and such this morning, but I'll catch up on that tonight.

Time of Day - 11:55 AM
Weather - 60°, winds gusting to 17 MPH
Route - Bogata loop
Distance - Unknown
Pace - Slow
Duration - About 17 minutes running; 4 walking after
Average HR - Unknown
Cross training - Later
iPod - Kings of Leon


It's been a while and it felt like it. I was generally stiff as I started, but I became more loose as I went. This included my hip flexor. It felt like strength had been restored so running wasn't an issue but there was a certain amount of soreness. This faded and then returned near the end, so I cooled my engines and walked it off. I'm trying to ease back without hurting myself. Tomorrow will be the test, but my hip is already tightening. I want to be encouraged but I'm not yet sure I have reason to be.

Training Log - Day 70

Beautiful day! Could have run forever but for my right calf.

Time of Day - 11:00am
Weather - low 70's, sunny, slight breeze
Route - Tiller Farms Trailhead N to the N
Distance - no idea
Pace - slow
Duration - 1 hour
Average HR - 158
Cross training - none
iPod - 105.1
Comments - upper right calf sore throughout the run. I may not run for several days to ensure this heals quickly. Will switch my training weekends and run long next weekend. Hope this feels better soon. Bummer because weather was perfect today!

Run, Willie, Run!

Training Log - Day 69

Ran out 24 minutes and when I turned into the wind to come back...I stopped. I didn't stop because of the wind (which was howling again) but because my right calf was feeling very strained. After yesterday's run, I put my Mizunos back on to see if that would help the calf strain. My left calf was fine but outer right calf was uncomfortable the whole way. I just don't want to put myself off the road again because I pushed too hard. I will wear compression sleeve for recovery and see how it feels tomorrow.

Time of Day - 5:15PM
Weather - partly cloudy, low 60's, wind very strong out of west
Route - St Vrain Greenway
Distance - no idea
Pce - slow
Duration - 24 minutes
Average HR - 148
Cross training - none
iPod - 105.1
Comments - not sure why my calf is so sore. Legs felt great after both long runs this weekend> Maybe it is getting used to new shoes...don't know?

Run, Willie, Run!

Training Log - Day 68

Calves were extremely tight today. The outside of both calves were tight throughout. Had to stop to stretch midway through, as well as, slow my pace.

Time of Day - 5:30PM
Weather - cloudy, low 50's, wind out of west
Route - St Vrain Greenway to Quicksilver Road
Distance - no idea
Pace - slow
Duration - 1 hour
Average HR - 145
Cross training - none
iPod - 105.1
Comments - My calves have not felt this tight in well over a month. It was strange that both calves were tight in exact same location. Hated today's run.

Run, Willie, Run!

Training Log - Day 67

Brian, good job sitting this one out...it will pay off!

Time of Day - 2:30PM
Weather - partly cloudy, upper 50's, windy (again)
Route - Tiller Farm Trailhead N to the S and back
Distance - no idea
Pace - slow
Duration - 1hr 45
Average HR - 149
Cross training - none
iPod - 105.1 (80's claasics)
Comment - Running S was easier as fewer hills. Legs felt good. Right knee still a little sore.

Run, Willie, Run!

Training Log - Day 66

Long run day where I tried out my new Asics. Comfort and cushioning are great. Yet, after 1hr 45minutes my feet still hurt...what can I expect :) The hair and goatee are a growin!

Time of Day - 2:30PM

Weather - partly cloudy, low 50's, 10 mph wind out of NE

Route - Tiller Farms Trailhead N past tower hill to Lookout Road

Distance - no idea

Pace - slow

Duration - 1hr 45

Average HR - 152

Cross training - none

iPod - 105.1

Comments - new Asics were comfortable. Legs felt pretty good but stiff towards the end of run. Right knee continues to have soreness but is bearable.

Run, Willie, Run!

Training Log - Day 65

Ordered my Asics Gel Nimbus 12's (in Charcoal/Lightning Orange) this week. Marketed as neutral shoe with great cushioning and good for underpronators. Biomechanically this fits me so I am expecting an improved ride!

Time of Day - 5:30PM
Weather - cloudy and cool; mid 40's
Route - St Vrain Greenway
Distance - no idea
Pace - slow
Duration 47:23
Average HR -148
Cross training - Core 10 minutes
iPod - none
Comments - Mentally not in the zone. I had to will myself to get on the road and once I did I was ready to finish. Just one of those days...overall crappy run. Oh yea, I'm also sick of the %$!!# wind in Colorado!

Run, Willie, Run!