2005 Training Log

Jordan Jones
Boston University '04
2005 Training Log

Week of December 19 - December 25 Week Total: Miles
December 25 Sunday 14 miles
Long run in the cold rain. Felt OK. 1:30 on the total. Luckily, Amy kindly rode her bike alongside me.
December 24 Saturday 13.5 miles
Went to the outdoor track to workout. Ran 800's in 2:16, 2:17, 2:19, 2:20 then 400's in 69, 68, 65, and an 800 in 2:16. Felt like I couldn't breath right and the workout was slow and dissapointing. Not sure what the trouble is but hope it's a one day thing.
December 23 Friday 0 miles
Went to run but felt horrible and decided to bag it. Not sure if I'm getting sick or if it was the red eye flight. Hopefully feel better tomorrow to workout.

December 22 Thursday miles

December 21 Wednesday miles

December 20 Tuesday 12 miles
pm Treadmill workout. 3.5 mile warmup then onto the treadmill for a 5 x 1 mile workout with 400m breaks (1:50) and a 800m (3:40) before the last interval. Kept it continuous on the treadmill without stopping. At 1% incline ran 5:30, 5:24, 5:21, 5:15, 5:05. I figure take 20 seconds off for an altitude adjustment and I thought this was a great workout. First one I've done where I've really pushed it and I still felt strong. Want to work on the turnover a bit through January and get in some harder workouts like this one and I feel like I'll be able to run pretty quick.
December 19 Monday 9.5 miles
am Early 4.5 with Zeb at an easy pace.
pm Went skiing with Alex at Winter Park. Skied the moguls pretty hard and I was absolutely wiped at the end of the day. Had to take a break every 20 seconds when I was skiing bumps by the end. Funny how much I notice an increased training load when I go skiing, I can really feel the lack of snap in the legs from it. Great powder day though, 11 inches new and it was still snowing all day.

Week of December 12 - December 18 Week Total: 91 Miles
December 18 Sunday 18 miles
am Went to Boulder and ran a great loop with Carl for 1:20 then did 40 on my own to finish it up. The loop was great, right outta the middle of Boulder and up high above the town and back down via Boulder Creek Path. A good climb and downhill which I need. Felt pretty smooth and fresh, seems like I'm able to run 2 hours much more solid now than the BU days. Seems to knock me out less than a 15'er used to.
December 17 Saturday 8 miles
am Ran with Kevin and Jocelyn to City Park and ran some loops there. Was going to double but am planning on 18 tomorrow for a long run so figured it would be better to go into that a bit fresher and make it good.
December 16 Friday 15 miles
am Warmed up to Wash Park then did a workout of alternating 30 second and 1 minute intervals with 1 minute breaks. I did this for 5 miles continuous. I felt decent but it was cold, 18 degrees, and it was tough to really get cruising with the cold. Seems like the legs are starting to get going a bit quicker.
pm 4.5 worth in the pool. Feeling like the swimming is progressing alot and think I can make a big improvement in the swim this summer.
December 15 Thursday 6 miles
Very easy day in the pool.
December 14 Wednesday 16.5 miles
am 6 miles. Ran part way to the academy then got picked up.
pm 10.5 miles Ran 6.5 to get home the longer way then hopped on the stationary bike for a 32 minute spin. Solid day.
December 13 Tuesday 19 miles
am 8.5. Ran with Kevin and Zeb then swam for 32 minutes.
pm 10.5. Ran to the gym and did a hard 40 minute stationary bike ride with 30 minutes at tempo effort. Had an impressive pool of sweat at the end.
December 12 Monday 8.5 miles
am 4 miler with Kevin and Zeb
pm 4.5 miles worth of swimming. 35 minutes total.

Week of December 5 - December 11 Week Total: 66 Miles
Planned easy week. Went well and felt good by the end of the week with the rest.
December 11 Sunday 15 miles
pm Ran 10.5 and stopped along the way at the gym for a 32 minute swim with some easier intervals. Felt good and strong today despite the hard skiing yesterday.
December 10 Saturday 5 miles
Skied all day at Steamboat. Hit some decent lil cliffs and had great powder. Skied so hard that it felt like the end of an interval session at the end of the day. I'd like to get in more days like today, I think it's like doing lots of core exercises and builds some speed and snap.
December 9 Friday 12 miles
am Longer warm up to the gym then a 4 mile tempo. With 1% incline ran 5:36, 5:36, 5:33, 5:33. Felt smooth and didn't get tough til right at the end which is how the workout is supposed to work. I'd like to get in more of these, I think it's a key workout.
December 8 Thursday 12 miles
12 miler along the Cherry Creek Bike path. Felt alot better today.
December 7 Wednesday 12 miles
am 4.5 miles. Ran part way to the academy then got picked up.
pm 5.5 miles Was going to do a 12 miler but had a long day of building searches in an abandoned building. It was freezing out and -4 when I got out the door. I have to say it's the coldest I've ever run in and when the eyelids started sticking shut I decided to wail til tomorrow for the longer run.
December 6 Tuesday 12 miles
pm Stationary biked at a good effort for 1:24. Did a workout in the middle of 10 x 3 minutes with 1 minute breaks. Was quite tired after shooting at the outdoor range all day in the cold (9 for the high) but didnt feel too bad.
December 5 Monday 0 miles
Planned off day.

Week of November 28-December 4 Week Total: 86 Miles
November 27 Sunday 11 miles
am Skied at Copper. Think I got in a workout just staying warm.
pm 60 minutes on the stationary bike. Watched the Sopranos which I've never really watched before, this made the monotonous ride go by quick.
November 26 Saturday 18 Miles
am Ran 14 miles and brought the goggles for a 30 minute swim at the gym on the way back. Felt good today, feel like I'm getting in a good training groove.
November 25 Friday 12 miles
am 4.5 mile Cheesman loop. Nice 65 degree day to brighten things up.
pm 11 miles. Long warm up to the gym for a treadmill workout. Did a 5 mile progression run of 5:49, 5:42, 5:36, 5:30, 5:24. I thought this workout would be tough as usually I'm laboring with the big hurt at the end of treadmill workouts. But the heavy breathing never came on so this workout has me thinking the fitness is coming along nicely. Gonna try to up the ante a lil on the workouts compared to what I've been doing and start mixing in some more intensive stuff.
November 24 Thursday 11 miles
Rode to and from the academy plus a lil run at the academy. Took it all easy.
November 23 Wednesday 12 miles
Rode 1:22 on the stationary bike at the gym. Tried to keep up a good pace through this mind numbing workout.
November 29 Tuesday 16 miles
am ran 5 miles on the Highline Canal during lunch break at the academy. Nice to sneak one in at that hour.
pm ran 5.5 and did a 35 minute swim workout with 5 x 2:45 on 1 minute breaks. First swim workout ever, the arms were a tad tired afterwards.
November 28 Monday 6 miles
Easy 6 miler. Planned easy day.

Week of November 21-November 27 Week Total: 83 miles
November 27 Sunday 17 miles
Ran 2 hours at Waterton Canyon. Past the dam and to the peak past the switchbacks. This is the first day that I've really felt good since the half marathon.
November 26 Saturday 10 miles
am 5 miles in Vail. Vail is pretty flippin sweet and it's fun to run around town.
pm 5 miles. Hit up a 1 hour night bike ride with Amy.
November 25 Friday 12 miles
Ran a Wash Park 4 mile tempo run. Didn't take any splits or anything, just tried to run about 5:35 pace for 22 minutes. Didn't feel too great.
November 24 Thursday 14 miles
Did a solid 3 hour road bike ride in the mountains with Amy. Got in 2 solid climbs up to around 8000 feet.
November 23 Wednesday 10 miles
Just rode to and from the academy.
November 22 Tuesday 12 miles
Rode to the academy. Went to do a tempo run on the treadmill in the evening but my calf felt strained as soon as I got going up to speed. The hills from the half marathon busted up my calves pretty good it seems. Hopefully it's nothing bad.
November 21 Monday 8 miles
Ran a very easy 8 miles at about 7:45 pace. Went to Wash Park for a loop.

Week of November 14-November 20 Week Total: 71.5
November 20 Sunday 18 miles
Went road biking from the house to the mountains. Rode up Turkey Creek Canyon to around 8,000ft then back through Morisson. A little over 3:30 on the ride. I forget how hard mtn climbs are on the bike, I was a suffering bastard after the climb.
November 19 Saturday 10 miles
Skied at Arapahoe Basin. Excellent snow for November. --some pics A-Basin 11/19
Then ran a 6 miler when I got home
November 18 Friday 10.5 miles
Worked out with Kevin at Wash Park on the paved inner loop. Did 2 sets of 1,2,3,2,1 minutes with 1 minute breaks and 3 between sets. I felt OK but my calves are still really tight from the race and I cut out the last 1 minute interval. Was breathing quite heavy as I'm not used to the faster pace. That should change by New Years.
November 17 Thursday 10 miles
Ran to and from the gym and swam for a lil over 30min.
November 16 Wednesday 13 miles
Went skiing at A-Basin then ran in the evening with Kevin and Zeb. My calves and quads were killing me, very tight from the race. 7:00 pace was hard today just because I was so sore.
November 15 Tuesday 5 miles
Did a 35 minute swim. Hopeing that getting off the feet for a day will help with the soreness.
November 14 Monday 5 miles
Ran with Paul. A bit tight from the race but not too bad.

Week of November 7-November 13 Week Total: 63.5 Miles on 6 days
November 13 Sunday 17 miles
Ran the epic Monson Half Marathon. I was hoping to sneak under 1:10 but it turned out to be a brutal course that challenged even the hardiest of souls. I took it out easy, hittin 7 miles in exactly 39:00 after what was probably 1,000ft of climbing. I had already moved into 3rd by this point then dropped it down, hitting 5:18, 5:05, 5:09, 5:18, 5:15, 5:09, and 31 ticks for the extra 0.1. 1:10:48 for the tally. Somehow Rob pulled away from me after mile & after I had been closing on him and he finished ahead of me in 2md (note to self: don't offer Rob a ride to a money race again). I was pleased with this race and figured I exceeded my expectations with the course being as hard as it was. I couln't believe the hills as I was running the course, I was more like some mountain trail half marathon than a road race.
November 12 Saturday 5 miles
Yet again, the river, and I'm already getting bored with it after 2 days.
November 11 Friday 5 miles
Did up a classic Charles River run with Paul and Rob.
November 10 Thursday 15 miles
Road biked to and from academy PLUS a 4.5 mile run to finish it off (regular shoes).
November 9 Wednesday 12.5 miles
Me and Kevin hit up Wash Park for a 22 x 30 second workout with 1 minute jog breaks between. I like this workout alot. I took it from Run Strong and it seems to be a keeper although that can always change fast with a bad race.
November 8 Tuesday 9 miles
am 4.5 miles. Easy Cheesman park loop
pm 30 minutes in the pool. Hot tub after of course.
November 7 Monday 0 miles
Took a planned off day

Week of October 31-November 6 Week Total: 87 Miles
November 6 Sunday 19.5 Miles
am 14.5 with Kevin. Ran downtown on the Cherry Creek Bike Path and by Mile High Stadium then back. Feelin good.
pm 5 miles. 1 hour on the road bike. Beauty of an evening.
November 5 Saturday
Swam in the afternoon after doing a 1.5 mile police test run. Kept it pretty easy though--8:06. November 4 Friday 17.5 miles
am 12.5 miles. Ran a 5.2 mile tempo with Kevin. Went by feel and didn't time it. Good smooth.
pm 35 minute swim. The swimming is coming along and I can finally think about things other than swimming when in the pool.
November 3 Thursday
pm easy day. Just hit up a 7 miler and kept a slow pace.
November 2 Wednesday 15 miles.
Rode to and from the academy (2:15 total) then went for a 4.5 mile Cheesman look when I finished the ride.
November 1 Tuesday 16 miles
Rode to and from the academy plus a 35 min swim to finish it up. Felt like a study for dragging my ass to the pool.
October 31 Monday 6.5 miles
Met up with Zeb after the academy and went out for an easy run. And by easy I mean really easy.
Week of October 24-October 30 Week Total: 75 Miles
Planned down week. Week went well, hopefully the legs will feel good in 2 weeks for the half marathon. Feel like I got a good enough base, not in great workout shape but that's fine at this point.
October 30 Sunday 20 miles
Kevin and I met Carl in Boulder and we hit up the 20 mile loop from Carl's. Fun run, somehow that loop doesn't feel too long. 2:24 total. Decent pace, just right.
October 29 Saturday 8 miles
Ran with Kevin at the Highline Canal. Wanted to run slow as it was an easy day but Kevin was cruising so we went at 6:35 pace. October 28 Friday 10 miles
Met Kevin in the evening and did an 8 x 3 min workout with 1 min breaks. Didn't push hard, kept it at threshold pace. Have to make sure to not overdo the workouts right now which can be hard at times.
October 27 Thursday 7 miles
Ran to the pool and did a quick swim. Took it easy.
October 26 Wednesday 10 miles
Biked to and from academy. October 25 Tuesday 14.5 miles
Bike to and from the academy with 2 x 15 minutes at tempo place then a 4.5 mile run with 8x strides when I got back. Long ass day.
October 24 Monday 5 miles
Went skiing at Arapahoe Basin. Gonna go ahead and continue last years tradition of counting a ski day as 5 miles. There may be naysayers, but it's a damn good workout.

Week of October 17-October 23 Week Total: 95 Miles
October 23 Sunday 10 Miles
am 5 miles worth of biking. Took the road bike out for a jaunt, fun riding.
pm 5 miles worth of swimming. The outdoor pool is still operating and I am pleased.
October 22 Saturday 16 Miles
am 16 miles. Ran with Kevin on the Highline Canal path. Miles are marked and we did it in 1:46 (about 6:40 pace). Pleased that I could hold this pace without it being hard. Hoping it shows in the half marathon in 3 weeks.
October 21 Friday 10 Miles
am 10 miles. Took the road bike out and hit up a 35 minute tempo with warm up and down on the bookends. Felt quite tired so backed off a bit. Looking for high miles this week so no biggie. October 20 Thursday 12 miles
12 miles. Rode to and from the academy plus running and drills at the academy. Tried to keep it easy today.
October 19 Wednesday 16.5 miles
am 4.5 miles. The ol Cheesman Park am loop.
pm 12 miles. Went out on the Cherry Creek Bike path in the dark. Great run, felt great. Best run in a lil while, one of those easy hard runs.
October 18 Tuesday 20.5 miles
am 12.5 miles. Did a 5x 1 mile workout with 1 minute breaks. Took this workout from Paul Ryan's quiver. And a deadly weapon it is. Ran 5:37, 5:35, 5:30, 5:22, 5:25. Felt kinda tired but not too bad. 1 minute breaks are a little deceptive as they don't amount to much. I think the 4 hard days in a 6 day stretch last week made me a little tired today.
pm 8 miles. Ran to the gym, swam for a half hour, and ran back. October 17 Monday 10 miles
am 5.5 morning run with Kevin to Wash Park.
pm 4.5 worth of swimming (31 minutes).

Week of October 10-October 16 Week Total: 89 Miles
October 16 Sunday 8.5 Miles
am Went road riding with Kevin and Jocelyn. Took it pretty easy out to Cherry Creek Reservoir. 1:50 total. Perfect fall day, snow on the mtns has me in the mood to ski.
October 15 Saturday 22 Miles
am 14 miles with Kevin and McGurk at Waterton. Decent pace, quite windy on the way up the canyon.
pm 8 miles. Ran to the gym, swam a half hour, and ran back. Felt tired in the pool.
October 14 Friday 11 Miles
am Rode to and from the academy. On the way back did 4 x 10 minutes with 2 min breaks at tempo pace. Wanted to run after but felt a bit run down and want to get in a good day tomorrow.
October 13 Thursday 12 miles
Rode to and from academy and ran in the morning for the academy training.
October 12 Wednesday 13 miles
Got out of the academy late and went to the Highline Canal for a tempo run. Ran 5 miles out as a warmup then did a 6 miles tempo going out 1.5 miles then turning around to come back. It was really dark on the trail by the time I started the tempo which made it difficult. The miles are all marked and I ran: 5:48, 5:47, 5:47, 6:00, 5:35, 5:42. Felt pretty good, felt like I ran just at aerobic pace. Don't know where the 6:00 came from as the pace felt steady, might have been a slight uphill then downhill into the next mile. Quite happy with this workout, feeling like things are moving well. I'm content to just plug along and get in alot of decent workouts, no need for any great ones.
October 11 Tuesday 7 miles
Ran easy after school at Waterton. Quite tired form the travelling.
October 10 Monday 15.5 miles
am Ran with the BU guys on the Vermont loop then back by the BC Res. Decent pace, picked it up towards the end. Fun to run the old loops.

Week of October 3-October 9 Week Total: 76 Miles
October 9 Sunday 16.5 Miles
am Went road bike riding with Shaw out to Concord Center via Weston and back on the bike path. Nice ride.
pm Short swim at the BU Pool. 4 miles worth. That is one nice pool. October 8 Saturday 4 Miles
pm some easy road riding on Amy's bike. Quad quite sore, trying to heal it.
October 7 Friday 9.5 Miles
am Worked out with Paul Ryan at Franklin. Did 1,2,3,3,2,1,2,1 minutes with breaks as long as the previous interval. Did this at about 10k pace, felt right, not too fast but not easy. Then did a mile time trial. My quad was feeling absolutely busted by this point from a kick from the instructor at the police academy the day before. Managed a 4:42 which I was plesed with. Paul busted out a good one and took me down. Could only manage a short warmdown with the quad and had to skip the evening run.
October 6 Thursday 11 miles
Rode to and from academy.
October 5 Wednesday 14 miles
1:32 total at Waterton after school. Held a decent pace and mixed in 8 strides towards the end.
October 4 Tuesday 10.5 miles
Rode the bike to and from Police Academy. It was pouring rain and cold on the way home so I could only manage a meager workout. Just tried to ride hard and hold a good pace.
October 3 Monday 10.5 miles
am Ran a pretty easy 6 miler with Kevin.
pm Easy 4.5 worth of swimming.

Week of September 26-October 2 Week Total: 65 Miles on 6 days (planned easy week)
October 2 Sunday 18 Miles
am Drove Southwest of town into the mtns with Carl. Went to perhaps my favorite run--the Colorado Trail. Perfect weather, leaves were changing, a beauty of a day. Went out a back and a pretty easy pace. Picked it up a bit the last half hour but nothing much.
October 1 Saturday 6 Miles
pm swam for 45 minutes
September 30 Friday 11 Miles
am 11 miles. Ran to Wash Park and did 20 x 30 seconds with 1 minute very easy breaks, trying to get full recovery. Did this workout to get in some faster stuff without having to do an anaerobic workout. Ran 32:30 for the 5.2 miles.
September 29 Thursday 13 miles
Rode to and from academy.
September 28 Wednesday 7 miles
49 minute run. Got in 8 strides.
September 27 Tuesday 15 miles
Rode the bike to and from Police Academy. Rode back the long way on a different bike path.
September 26 Monday 0 miles
am Planned day off.

Week of September 19-25 Week Total: 87 Miles
Happy with the week. Decided I better keep the workouts fairly easy until November as I usually run well without a long period of hard workouts. Trying to do 1 week hard, 1 week avg, and 1 week easy so next week will be an easy one. Legs are rolling pretty nice now and feel like I'm getting fit.
September 18 Sunday 18.5 Miles
am Long run with McGurk on Waterton Canyon loop, perhaps my favorite run. Perfect weather, 60 and overcast, made it feel a bit easier than usual. Kept the pace pretty reasonable. Saw some nice foliage above 7,000ft. 2:15 total.
September 17 Saturday 7.5 Miles
pm 1:20 of road riding. Kept it easy.
September 16 Friday 17 Miles
am 6 miles pretty easy with Kevin.
pm 11 miles. Ran to Wash Park and did 3 x 10 min with 3 min breaks. Wasn't feeling good so made sure not to push it. Ran a little easier than threshhold pace. Didn't split the miles but ran 29:30 for 5.2 miles including the breaks of easy running. Happy with this, 5:40 pace, since it wasn't the best of workouts.
September 15 Thursday 10 miles
Ran at Table Mesa with McGurk and Zeb after the academy. Decent trails that I had never really run on.
September 14 Wednesday 13 miles
Rode to and from the academy, kept it easy.
September 13 Tuesday 13 miles
Rode the bike to and from Police Academy. On the way back rode 45 minutes at about threshhold. Felt pretty good. Realized that the academy is at 6,300ft so that's why it's so much longer and harder in the morning..
September 12 Monday 8 miles
am Ran to the gym then swam for a half hour. Ran back. Very easy day.

Week of September 12-18 Week Total: 99.5 Miles
Happy to get back up into some good mileage. Feel like doing big days and very easy days helped with recovery alot. Long run was solid and got in some nice workouts. Curious to see how I feel next week, how tired the miles will make me.
September 18 Sunday 20 Miles
am 20 miles. Ran with Carl in Boulder on trails from his apartment. Nice run, no crazy climbs but a few hills. Took it pretty easy, 2:24 total. Felt good. Feel like I'm getting back into shape pretty fast.
September 17 Saturday 6 Miles
am 6 miles with Kevin on the Highline Canal. Tried to keep it easy but Kevin was going decent. Short run at least for recovery.
September 16 Friday 19 Miles
am 11 miles with Kevin at Wash Park. 5 x 5 minutes at about LT Pace. Felt good. Strong workout. Fitness is coming back after the layoff.
pm 8 miles. Ran to the gym and swam for 30 minutes. Left shoulder is a bit sore but not too bad. Felt very good. Quads a bit sore.
September 15 Thursday 8 miles
Ran at Waterton Canyon after class. Easy pace.
September 14 Wednesday 15 miles
Rode the long way to the academy. On way back did an easy 4x10minutes with 2 minute breaks.
September 13 Tuesday 13 miles
Rode the bike to and from Police Academy. 2:45 total. Kept it easy.
September 12 Monday 18.5 miles
am 11.5 miles. 8 mile run with Kevin then a half hour of swimming with a 500m time trial in 9:02
pm 7 miles, 1:30 on the road bike with a time trial in 14:15. Slight headwind on way back on TT. Planning on doing these TT's every month or so to track my Bike and Swim fitness.

Week of September 5-11 Week Total: 71 Miles on 6 days
September 11 Sunday 7 Miles
am 7 miles worth of swimming (50 minutes) easy. September 10 Saturday 15 Miles
am 15 miles on Highline Canal with Kevin and McGurk. A luxurious run, people put out water and Gatorade on the trail every few miles for runners. Felt good, perfect weather.
September 9 Friday 11.5miles
am 7.5 miles with Kevin in the morning.
pm 4 miles worth of swimming
September 8 Thursday 13 miles
Ride to and from Academy. Did a 2 x 20 min workouts at LT pace on way back. Felt good.
September 7 Wednesday 13 miles
rode to and from Police Academy. 56 miles total. Decent pace.
September 6 Tuesday 0 miles
Felt like I was getting a cold. Day off.
September 5 Monday 12 miles
am workout with Paul at Fresh Pond. 10 x 3 min with 1 min breaks. Kept it at LT pace. Felt pretty good. Strides after.

Week of August 29-September 4 63 Miles
September 4 Sunday 5 miles
pm 5 mile run with Amy in New Hampshire. Finished it off with a swim in Echo Lake.
September 3 Saturday 14 miles
am 14 mile long run out to Arboredum then back by Marky Mark with a Res loop. 6:45 pace to start, 6:15 to finish.
September 2 Friday 9 miles
pm workout with Paul. 12 x 20 seconds uphill with drills after. Felt good.
September 1 Thursday 7 miles
pm 50 minute swim at the BU pool.
August 31 Wednesday 11 miles
pm ride with Luke to Cherry Creek, rode 10 minutes hard at 28mph, 2:10 total
August 30 Tuesday 12 miles
pm 2:30 of road riding, felt good. Steady and solid. Road bikes been feeling good as of late.
August 29 Monday 5.5 miles
am run with Kevin on the bike path

Week of August 22-28 40 Miles
August 28 Sunday
3 hour MTB ride in the mountains. Felt good, sweet jumps, must have gotten at leat 3 feet.
August 27 Saturday
am 14 miles on Highline Canal with Kevin and McGurk. Nice gravel path with marked miles. 6:45 avg going out, 6:30 on the way back. Felt fresh after the layoff. McGurk was fresh off his Pikes Peak Ascent 2nd place finish (7,800ft of climbing) but seemed unfazed by the effort.
August 26 Friday
am 5.5 with Kevin.
August 25 Thursday
am 5.5 with Kevin and Zeb. Felt horrible, also felt as if I was on the verge of multiple injuries in the first mile. Guess that's what happens after a week off. August 24 Wednesday
Off
August 23 Tuesday
Off
August 22 Monday
Off

Week of August 15-21 0 Miles Off Week
Taking a week or 2 off to rest up and recover for another training cycle
August 21 Sunday
Off
August 20 Saturday
Off
August 19 Friday
Off
August 18 Thursday
Off
August 17 Wednesday
Off
August 16 Tuesday
Off
August 15 Monday
am hike Mt. Bierstadt (14,060 ft) with Amy. Fun hike, it was my first 14'er. 2,600ft of climbing, could feel the altitude big time at the top, 14,000 is alot different than 12,000. When you get back to 12,000 towards the end you feel like you're at sea level.
Hike Pictures

Week of August 8-14
August 14 Sunday
am Keystone Xterra 23rd out of 300. 1st in age group.
August 13 Saturday
pm 5 miles worth of MTB'ing on the course.
August 12 Friday
pm 5 miles worth of swimming.
August 11 Thursday
pm 9.5 miles with Kevin. Felt tired.
August 10 Wednesday
pm 8.5 worth of road biking. 1:50. Felt good, got into it at the end.
August 9 Tuesday
am 4.5 worth of swimming
pm 13 miles, 4.5 WU then 300, 600, 900, 1200, 900, 600, 300 w 200m jogging breaks. Felt good. Only timed the 1200, in 3:45. Was faster but ran wide alot, many people at the track. Tired after.
August 8 Monday
am day off

Week of August 1-7
August 7 Sunday 16 miles
am 10 mile run with Kevin and his friends at Waterton. Sat in water at end--water was freezing.
pm 6 miles worth of swimming. 45 minutes. Felt good.
August 6 Saturday 10 miles
am 10 miles worth of MTB'ing. Rode course again, another big climbing day.
August 5 Friday 17 miles
pm drove to Keystone to see Xterra course. Biked course. Huge 2300ft climb to the top of the mountain. Came back down then ran 7 miles to see run course. Long day.
August 4 Thursday
August 3 Wednesday 14 miles
pm met Luke. Ran in the rain at Wash Park. A few loops.
August 2 Tuesday 16.5 miles
am 4.5 worth of swimming. Nice swimming in the morning.
pm 12 miles. WO of 3 mile tempo in 16:15 then hard 400 in 64. Felt great on tempo, not very hard. 400 was hurtin.

Week of July 25-July 31 Week Total: 65 miles on 6 days. Good post race week. Low miles but got in some quality that I was happy with.
July 31 Sunday 6 miles
am 42 minutes of swimming, felt good, quads sore.
July 30 Saturday 17 miles

am 17 miler at Waterton Canyon. Hot day--101 in Denver. Felt good, had to back off thelast miles due to the heat. Had a good group--5 people for the run. We all nearly stepped on a rattlesnake halfway out. Happy with how the body has been feeling lately.
July 29 Friay 12 miles
pm 12 mile run through Morrison and up Mt Falcon with Kevin. Ran the 30 min to the top at tempo effort. Good run, felt good. Not sure what a 30 minute tempo hillclimb is worth but it was a tough one.
July 28 Thursday 6 miles
am Ran with Kevin for 6 miles, 2 laps at Chesman Park.
July 27 Wednesday 11 miles.
pm Road wide with Luke. Not too long but very good effort. Hit 2 climbs with about 3,000ft of total climbing. Good pace.
July 26 Tuesday 13 miles.
pm Long warm up to Wash Park dirt track to meet tri club. Ran 12x400m with 2 min rest in 70-74. Good post race W/O to get the legs going again. Felt solid. Switched off quarters with Kevin and Luke which helped alot.
July 25 Monday 0 miles.

Week of July 18-July 24
July 15 Friday 16.5 miles
am 12 miles. 90 minutes on the road bike with 5x5 min on 2 min breaks then straight into a 4.5 mile run with 3x3 min intervals.
pm 4.5 miles, decent pace. Felt good.

Week of July 11-July 17
July 15 Friday 16.5 miles
am 12 miles. 90 minutes on the road bike with 5x5 min on 2 min breaks then straight into a 4.5 mile run with 3x3 min intervals.
pm 4.5 miles, decent pace. Felt good.

July 14 Thursday 9 miles
pm run with McGurk and Zeb on Green Mountain. Medium pace. Felt good.

July 13 Wednesday 12.5 miles
am 8 miles. Road wide with Carl.
pm 4.5 miles. Cheesman Park loop.

July 12 Tuesday 16 miles
am 5 miles. 1 hour on the road bike.
pm 11 miles. Long warm up to Wash Park. Ran 800, 1200, mile, 1200, 800 with 2 min breaks. Hot day made it tough but a decent workout all in all.

July 11 Monday 6 miles
am 6 miles. 42 minutes of swimming.

Week of July 4-July 10 Week Total: 65 miles on 5 days

Week of June 27-July 3 Week Total: 70 miles on 6 days

Week of June 20-June 26 Week Total: 63 miles on 6 days
June 26 Sunday 11 miles
am Whirlaway New England Road Championship 10k. Was damn hot out for this race, above 90 for the high and the humidity was hurtin after being in Colorado. Ran with this in mind and went out in about 20th at the mile in 5:11. Then consciously pressed a bit to pass people even though I figured I would actually be running the same pace. Hit the next mile in 5:11 again(10:23 total). Then ran 5:09, 5:08, and 10:32 for the last 2 plus 1:06 for the final 0.2. Fairly happy with this race as I beat some good guys, hard to gauge what the time was really worth. Thought I could catch the leader, Nate Jenkins, as he seemed to go out fast but he hung tough and I didn't make up any ground.

June 25 Saturday 6 miles
pm easy 6 with Amy around town and on the river. Still feeling kinda tired.

June 24 Friday 5 miles
am very easy 5 miles on the Charles in Boston. Felt pretty crappy after an overnight flight.
pm went to Maine with some friends. No run.

June 23 Thursday 16 miles
am 1 hour on the road bike with an easy workout of 4x5min with 2 minute breaks.
pm 11 mile with some guys out in Golden. Ran a road loop, felt pretty good.

June 22 Wednesday 9 miles
am easy 5.5 mile run then 3.5 worth of swimming pretty relaxed

June 21 Tuesday 16 miles
am 1 hour on the road bike. Felt good, pushed it a bit.
pm 11 miles. Met Kevin at Wash Park and ran a 2 lap (5.2 mile tempo). Felt the best I've felt in months. Kept it conservative though and ran 29:21 (14:45, 14:35). Works out to about 5:40 per mile. Was kinda hot out and it rained, making it humid. One of those days where it just feels easy. Surprised that the triathlon didnt make me more tired. Going to try to get in a second workout this week on Thursday. Probably something pretty easy.

June 20 Monday 0 miles
planned day off

Week of June 13-June 19 Week Total: 78 miles

June 19 Sunday 15 miles
am 1:19:51 for the triathlon. 750m Swim, (17:28, 573, 9:19 ) 17.2 mile Bike (42:58, 36, 41:31) 5k Run (17:22, 3, 17:06). In parentheses are my time, my rank for that portion (out of the 1,000 competitors), and the winner's time for that portion for comparisons sake. Obviously the swim was terrible. I had trouble breathing when I got in the water and had to do the backstroke. Hopefully next time I can get in a decent swim so I can get in decent position instead of playing catchup the whole time. The bike was surprisingly good and I pushed hard on that one, I have a good biking base now but if I get in a few bike workouts I feel like I can knock the time down a good bit. By the time I hit the run I was pretty knackered from the hard solo biking. I felt like I was running 7 min pace and the sun was blazing by that time but the time was decently good considering everything. It was fun to race this and is challenging to do something new. I signed up for the next one of these which is in a month. That one is twice as long, Olympic distance. Also, good warmup and cool down on the day.

June 18 Saturday 8 miles
am Ran with Kevin to Wash Park for 1 loop. Decent pace. Legs are feeling good for the triathlon tomorrow.

June 17 Friday 4 miles
am took it easy. Ran easy to the gym, lifted and ran home.

June 16 Thursday 13 miles
am 4.5 mile Cheesman Park loop w Kevin.
pm 8.5 miles went on a 2 hour mountain bike ride at Waterton with some guys. Felt pretty good and fresh. Rode pretty quick and steady. Fun ride.

June 15 Wednesday 10 miles
pm Did a workout with Kevin at Chatfield Reservoir. Kept it simple: 5, 10, 5 min w 3 min breaks. Went OK but stomach was hurting a bit.

June 14 Tuesday 20 miles
am went for a long MTB ride at Waterton Canyon. Tried out some dirtbike trails off the Colorado Trail which absolutely sucked and were eroded in horrible condition. Hooked back to the CO trail and rode to S Platte River, had a snack and quick swim then rode on back. 5:30 total. Quite tiring but felt good. MBT can be tough as you have t ogo all out on alot of climbs to avoiding putting a foot down. It's like doing intervals forever. Theres some painful climbs on this trail where the switchbacks just won't end. Finished off by sitting in a cold mountain stream near the parking lot. Hard to convert a MTB ride but roughly felt like a 20 mile run.

June 13 Monday 8 miles
am 1 hour road bike ride then 20 min swim and lift. Took it easy.

Week of June 6-June 12 Week Total: 88 miles

June 12 Sunday 15.5 miles
am 1:42 at Waterton Canyon. Up to the dam then on the switchbacks to turn around. Ran back from the dam pretty hard. Felt like under 6 min pace but probably wasn't, Waterton is deceptively hard and slow. Nice morning to run, 60 degrees. Ran with Kevin, McGuirk, and Zeb.

June 11 Saturday 8 miles
am Went to Highline Canal with Kevin for an 8 miler on the gravel. Kept it pretty easy at 7 min pace.

June 10 Friday 16 miles
am 9.5 Ran to the gym, lifted, then swam for a half hour.
pm 6.5 Biked for 1:18. Rode the stationary to keep the RPM's high. Felt good.

June 9 Thursday 16 miles
am 4.5 Cheesman Park loop. Felt great, cruised along nicely. Would have gone farther but had to go to the hospital for a physical for the police so I couldn't eat for 12 hours.
pm 11.5 Got out of the physical, downed a snack then hit the Cherry Creek bike path for a downtown run. Felt good and did a couple miles of ins/outs of 30 second strides with 1 minute breaks. There were people swimming the rapids downtown which looked tempting but I held off. Gonna have to bring the snowtube down one of these days. This would have been my workout day but decided to bag it for this week to try to get rejuventated.

June 8 Wednesday 9.5miles
am Ran with Kevin on the Cherry Creek bike path. Felt good again, seems like the body's doing better. Best weather ever.

June 7 Tuesday 18 miles
am Epic ride. Went to the usual Waterton/Colorado Trail and rode the trail way out then kept on going. 4+ hours. Real nice singletrack. Some tough switchback climbs. Perfect weather. Nice views, the bigger mountains are still snowcapped. Looking forward to exploring some spurs off the trail that I saw. Brought more food and water than usual and found this really helps, not as brutal a finish. Starting to feel like by body's feeling better after a bad patch over the past few weeks.

June 6 Monday 5 miles
am Easy mountain bike ride up Mt Falcon
pm Lifted

Week of May 30-June 5 Week total: 61.5 miles on 6 days and 2 races

June 5 Sunday 11 miles
3 mile warmup. There were some fast guys (Kenyans, Adams St and Western St guys) who took it out hard, spreading out the race off the first half mile. Hit the mile in 4:53, 2 mile in 10:00 (5:07) then somehow ran a horrifying 5:35 3rd mile. Alot of guys thought it was long but it was slightly uphill and against the wind so I think it was accurate. Finished in 10th place. After a quick wrong turn past the 3 mile I finished in 16:13. Sucking at the racing right now, think I've pretty much been just training for oncoming races since Feb and now it's showing, losing some base fitness and always pressured by the next race. Always sucks to be racing poorly, every runner knows the feeling.

June 4 Saturday 5.5 miles
Pretty easy again, starting to feel better, been tired.

June 3 Friday 6 miles
Fairly easy run at Cheesman Park

June 2 Thursday 15 miles
am 4.5 swam for a little over 30 minutes
pm 10.5 worked out with Kevin at Highline Canal trail. Did a 4 mile tempo, the miles are marked and somehow we managed to hit each one in exactly 5:37. Then took a 5 min break and did 4x1min with 1min breaks. Tempo seemed like the right pace and felt good, right at threshold. This is a great place to workout and think we're going there from now on. It's a nice gravel surface that goes forever, winding past gentlemans farms, ponds and parks. Never seen such a long gravel path in my life, it's like an endless Brookline Res loop.

June 1 Wednesday 0 miles
Took an off day to try to rest for the 5k Sunday. Just lifted and did the usual biking around town.

May 31 Tuesday 14 miles
Drove out to Buffalo Creek for a mountain bike ride. Achilles was a bit sore so opted not to run. The trails there are specifically designed for MTB'ing and have lots of sweet jumps--if only I had a sledgehammer. Rode from one end of that park to the other and after a mile on a dirt rode connected with the Colorado Trail, taking that west towards Summit County and the ski areas out there. Good fitness ride with lots of long climbs. No wipe outs this time around. Rode for just under 3:30. Felt good and had fun.

May 30 Monday 10miles
Bolder Boulder Race

Week of May 23-29 Week Total: 76.5 miles
May 29 Sunday 5 miles
Easy 5 with Carl on the Boulder Creek Path. Felt fine.

May 28 Saturday 7 miles
am Ran easy with Kevin to the Cherry Creek Bike Path where we stuck mostly to the dirt. Nice run, great weather.

May 27 Friday 13 miles
am Met Kevin early at 6am to get a little used to running at that hour since Bolder Boulder is at 7am. Felt decent enough and we stayed on the grass mostly, sticking to streets with a wide grass medians, making a big loop. Weather has been great here, sunny and in the 70's.
pm Lifted then swam for 35 minutes. Felt good, not too hard.

May 26 Thursday 10 miles
pm drove out to Waterton Canyon and mountain biked for just under 2:30. Rode within a foot of a young rattlesnack in the first mile but he didn't seem to take much notice. 2nd rattler I've seen in this area. Then saw some bighorn sheep near the Sprontia Spring dam. Had a few falls including a spectacular high speed over the bars but no damage was done. Fun ride.

May 25 Wednesday 17.5 miles
am ran 4.5 mile Cheesman Park loop
pm 13 met Kevin at Wash Park to workout. Did 2 sets of 1,2,3,2,1min with 1:30 breaks. Turned out to be a decently lengthy workout. I was feelin kinda crappy, Kevin was on, and he dropped me pretty good on the last one. Felt pretty bad afterwards, almost thought I was getting sick. Gotta do something laid back tomorrow
I put up some pictures from Moab, just scroll down to last week's log for the link

May 24 Tuesday 10 miles
ran 5.5 then lifted and got in a 32 minute swim with a few easy intervals. Felt good today but tried to keep in easy.

May 23 Monday 14 miles
got in a decent long run on the Highline Canal trail. One of the better city runs, this canal is gravel and meanders on a 75 mile route through the suburbs of the city, you can run forever on the thing, it just won't quite. Ran at noon which is a bad idea on a 90 degree day. Got through it OK though although I must admit to bringing a water bottle in Gallowayesque fashion. All the miles are marked and I ran one harder one in 6:10, making me realize it wasn't happening today and I better take it as it comes so cruised at 6:30 pace throughout.

Week of May 16-22 Week Total: 63 miles
was looking for a big week but ended up in Moab and ya can't pass up the mountain biking when you're there. Got in some solid days though and feeling pretty fit.
Moab Pictures

May 22 Sunday 4 miles
am tried out the legendary Porcupine Rim Trail but we were a bit wiped from all the biking. Went back and hiked the trail from last night to get in a swim. One of the better swim spots I've seen, hike up a canyon to a waterfall that goes into a pool of water. Got in a decent (20 foot?) cliff jump but hit bottom as expected, sand though and was deep nuff. It's been unseasonally hot in Moab, and has been over 100 everyday. Not as bad as it may seem to the easterners reading this, "but it's a dry heat," but the sun was blazing.

May 21 Saturday 4 miles
am Whiteater Rafted through Westerwater Canyon on the Colo. River. Unfortunately rafting aint much of a workout, in fact you just kinda sit there and eat alot.
pm Amy and I rode the bikes on some trails, hit alot of sand but was a decent ride. I bit it a couple times in the sand, clipless pedals aint your friend sometimes. Hiked after the ride to a waterfall swim spot.

May 20 Friday 15 miles
am got in about a 3 hour mountain bike ride, real nice ride along the Colorado River to Kane Creek Valley, plenty of water crossings to ride across, happy to find a spring on the way back to fill the water bottles up at, scenery was amazing
pm 2 hour ride or so on Klondike Bluffs Trail, trail climbed on dirt then a few miles on slickrock up to the entrance of Arches National Park. From there we hiked up a ways to an overlook of the park, getting in the views today. Fun ride down on the slickrock with some jumps fit for the legendary Sledgehammer bike.

May 19 Thursday 0 miles
drove to Moab, Utah went for a quick bike ride with Amy when we got there but nothing much

May 18 Wednesday 12.5 miles
am 4.5 easy, Cheesman Park loop
pm 8 easy, Wash Park loop with Amy

May 17 Tuesday 17.5 miles
am 4.5 mile easy run, Cheesman Park loop
pm 13 ran to Wash Park and met Kevin for 8x3 minutes with 1:30 breaks, felt pretty damn good and rolled along well. I've enjoyed getting off the track for workouts this year and doing them all based on feel rather than times. Starting to think more about Bolder Boulder in a week and a half.

May 16 Monday 10 miles
am biked for an hour on the Cherry Creek bike path =5 miles
pm swam for 35 minutes, got in some 1 minute intervals to keep it interesting

Week of May 9-15 Week total: 71 miles
Good easy week, got in some good workouts and long run. Doing a higher week coming up. Looking for 90 miles this coming week.

May 15 Sunday 8.5 miles
Easy run to Wash Park. Trying to take the easy days really easy, ran about 7:45 pace.

May 14 Saturday 18 miles
Got out early to the Colorado Trail up in the mountains. Ran on a rolling out and back singletrack with lows of 7,600feet and highs of 8,100feet. I felt nice and crappy for the most part but got through it. Saw a deer that must have been on HGH since puberty, it towered above me. Definitely a pleasing trail, could be tops on my list.

May 13 Friday 13
am Swam for 32 minutes, called it 4.5 miles in runnerspeak. Got in some easy intervals. Getting more skilled in the pool.
pm 8.5 miles. Met Kevin when he got outta work and after 2 laps at Cheesman Park we got down to business. Ran 8x 35 seconds up a slight hill with about 1 minute jogs down for breaks. Kevin was showing off his 4:07 mile speed towards the end and it suddenly felt like I had gained 30 pounds. After the workout I negated all benefits and did gain 30 pounds via my burger and fries dinner, not to mention brews.

May 12 Thursday 5 miles
Biked for an hour and called it a day. My new scheme is to run high-medium-low mileage weeks and this is a low one so I get to train like a high school miler this week. The only bad thing about biking is sometimes I feel like taking the mountain bike in which case I ineviatably get passed by a guy twice my weight.

May 11 Wednesday 12 miles
Ran a workout with Kevin at Wash Park. Ran 10, 5, 5, 5min with 3, 2, 2min breaks. Got in the desired intensity. Don’t know any splits as it’s just a 2.6 mile gravel loop. Feeling like the fitness is coming around and I’ll be ready to race in a couple weeks. May 11

May 10 Tuesday 14.5 miles
Ran 11.5 from 6,200ft up to 7,800ft. Up top it was flat and the trails were plentiful. A bitch to get up top though, a hell of a climb. I'm usually forced into a walk break but managed to avoid the walk of shame this round.
pm Swam for 21 minutes. Wanted to go longer but got a horrible headache once I was in the water

May 9 Monday 0 miles
Took an off day. Trying to take a day off every 3 weeks.