Top of the Key

Been running…alot.  Between just running and a few swims a week, i’m on a schedule that’s really manageable.  But I know i’ll be paying for it once I get back on the bike.  Been off the bike for 5 weeks now.  Running is really going well though.  Each run I’m getting more and more aware of my form and foot strike, when I get lazy and fall into bad form, and knowing that my running shoes are definitely suited for me.

A few photos posted from the recent Boulder Half Marathon:

Why don’t we go here more?  Spent the weekend in Winter Park at our place with Craig and Mike.  A much needed escape for both me and the dogs.  The weather was just perfect.  I mean clear skies, high 60’s, light breeze, no obligations….awesome.  Ran long on Saturday with the boys.  I needed 22 miles, wasn’t sure if I’d get it all in, after the previous night.  But I ended up getting it done.  Felt great too.  Here’s a snapshot that I’ve take a few times, but have to show you just how much Harrison loves it up there.

All he needs is ‘man’ and he’s all set.   Also a view from the deck north and you see Byers Peak.

Jess is on her way back from India.  One day longer, their flight was cancelled and they chartered a fiat to fly down the old curvy dirt roads from Dharamsala to Delhi.  All that’s left is a 14 hour flight to Chicago, then home to Denver.  It’ll be 11 days since I last saw her, and only spoken on the phone 3 or 4 times.  When you’re used to seeing someone every day for years, and then all of a sudden you don’t, you realize alot of things.  And  it all becomes clear…Time away is good for the soul….and mind.

Jumped into my first open half marathon on Sunday. Let’s say that there isn’t really a warm up in this race…you have to go right from the start. Felt pretty good, and really just wanted to get experience at running and see where I was for the upcoming Cape Cod Marathon. Legs are sore, so that means a pretty good effort. Massage on monday with Todd Ackerman, a fellow classmate of Jess while she was at BCMT, and a good friend. He’s very cool to fit me in while Jess is away saving the world. If you need some good bodywork, Todd is awesome.

Back to running and swimming lots.  Hitting Masters twice a week, Wed and Fri mornings at 5:45.  Then 2 other sessions of strict drills/technique work.  It’s been working well so far.

Another night of eating well for me, the bachelor.   Spinach salad with kidney, pinto and black beans, edimome, avacado, carrots, red pepper, chia and topped with lemon and olive oil.  So good.

Resting up, early morning at the pool tomorrow.

It’s a good thing i’m self-motivated and somewhat organized, as I’ll be drawing on these skills while Jess is away in India for 12 days. I already do things that are done while she’s here, when really they don’t need to be. But that’s cool, just routine.

I had a solid week of swimming and running. Masters class twice, and 2 runs with a bit of speed worked in. My running is coming along great. Getting comfortable at faster paces and relaxing not tensing up as the pace quickens. My swim is ok, really trying to get more comfortable while swimming with others, and sticking to the sets, trying to make each one. I’ve had to drop to the back a few times in my lane. Especially when we do IM….i’m toast, the last one.

Plan on planting another tree today and getting some work done for ClearPixelDesign. Then spend some quality time with the dogs. Maybe a long, long walk, that will exhaust them. Not that they don’t already sleep all day.

I got a package last week in the mail from Racing Underground, figured it was a raffle prize I won. Come to find out through an email sent the other day, I won my Age Group at this year at the Stroke n Stride. I signed up for the 6 pack, so I raced 6 times. I missed the run twice, or should say skipped the run.

Bonus, winning package included a free pair of crocs, gift certificate to Fleet Feet Sports, a $50 gift certificate towards a Racing Underground race next year, and a bottle of Hammer Gel. SWEET.

Helped out Jess with her long run yesterday, 19 miles. I met her out at the Rez where she ran to from our house. Met up with about 10 miles to go. Froze my butt off, light rain, and cold, cold hands and toes. She’s got another long run before heading to India for a few days. Countdown is on.

I’m back…to masters swimming. I joined BAM for the remainder of the year, which means at least 2 masters sessions per week, if not 3. Why not? Never done this before, so should be good training. Will work in 2 more drill/technique specific swims per week as well. These will be very specific, short, no more than 1500 yards, all working on technique. Plan is to build up to 20000 yards/week by December.

Running is going well, i feel strong, and working hard on keeping a cadence of 94 or above, while my HR stays low. Still running in my Nike Lunar’s too from IMAZ last November. I’ve since purchased another pair for this summer’s races, and these 2 pairs will take me through the end of the year. They are so comfortable, and not restrictive. Sunday is a 2:40 run, with the 2nd half holding pace.

So without an Ironman on the sched for 2009, I’ve had to time to start/complete a few things around here, alot done in the last few weeks:

1. Planted and re-planted 5 trees
2. Almost done with a 20×20 deck
3. Cemented basement cracks
4. Soon to remove 2 clothes line poles (cemented pretty deep)

I wouldn’t have had time to do this if i was training for IM, so get it all in this year, because in a few months, it will start all over again.

Yesterday I managed to get in an 18 mile run on the S. Boulder Creek Trail, nice and flat with a slight incline heading south. Was surprised at the final numbers:

18 miles
Avg pace: 7:59
Avg HR: 153

For me, this HR falls into z2, but of course that last few miles it was creeping up. Total Mileage for the week: 57.5. Definitely know it’s running time with some swim work as well. The bike is totally shelved for a while, need a break.

Test day on the track, 6 miles at MAF heart rate, for me 150-155. Inching up a bit from what I was using for triathlon training. Ran well, strong, but have to admit this pace felt slow, easy, too easy. But that’s the point. Using this as a benchmark as I develop fitness at a lower heart rate. I have to admit too, that this running thing is fun, and takes a ton less time to train. My goal is for about 50 or more miles a week, less than 10 hours of training. So there’s room for strength training and swimming in there.

I think the decision has been made to hang up the tri gear for the season too. Just stopped riding all together, and need a break. Plus, I want to start healthy and strong when IM training starts up. Lots to do between now and then, 4 months from now.