Tuesday, April 24, 2012

New FKT Up Frontside of Green; Weekly Summary 16-22 April

Monday- 13.32M, 2,000Ft Climbing; My Monday run has become my favorite run of the week... something about running from work during the warmth of mid day up into Bear Canyon.  I really love this run.

Tuesday Tempo Intervals- 10.94M, 400Ft Climbing; Did 8 x 800 meter tempo repeats vs last week's nine.  Felt a little tired and also wanted to keep thing very relaxed as this week is a little less intense and tapered.  Averaged 5:38 pace on the 800s back and forth on the trail.
Did some body work with Marcus Allen this afternoon to workout some small kinks, great stuff.

Wednesday- 7.19M, 550Ft Climbing; Was a bit sluggish this morning as I haven't been sleeping well the last few nights.  Nice to run with Marcus this morning though.
PM HORRIBLE- 5.1M, 300Ft Climbing; I debated all the way to the 2.5 mile turnaround heading back to work.  I was absolutely dragging my tail on this runs.  Maggie is sick, I haven't been sleeping well and running hard.  I felt terrible this afternoon and was very scared I was going to get sick... not good timing for Leona next weekend.

Thursday NEW PR UP GREEN'S FRONTSIDE... NEW FKT????- 14.02M, 3,300Ft Climbing; After taking it easy Tuesday night and some decent sleep I was a new man this morning ready to take on the mighty "Front Side" of Green Mountain.  Here is the FKT Page from GZ's FKT pages. My Report:
9 days short of a year ago was my last "Frontside" ascent (30:49), so I felt I was way overdue for a go. After feeling really tired and flat the last few days, I woke up ready to go this morning. After a good warm up and a little mobility work in the Gregory parking lot, I was off. Legs felt pretty good from the start and the first half mile went relatively well. The second half mile I was feeling the burn and didn't have that next gear to productively "run" what I consider the hardest half mile of the route. I power hiked a number of steeper sections before the Greenman turn-off and end of the first mile. My mile split (very close to the turn-off) was 17:18, which was 30 seconds slower than last time's first mile. I was still optomistic as I knew that I felt I spent too much energy on the first mile last time around (I didn't do much power hiking at all). The next flatter half mile was great and I was able to open it up and quickly make up time. I ran pretty much the last half mile to the top and clocked a 30:18 to the post. Coughing, eyes watering and totally spent I was happy with my TT ascent PR. A few seconds later I was analyzing how I could run sub 30 minutes, sick how that works.

My 30:18, moved me up to second overall fastest time in front of Anton's 30:44 and behind Rickey Gates' 28:48, but after some review by GZ, Anton Krupicka and Dave Mackey, Rickey's time isn't "official" and I have the FKT (see comments on GZ's FKT page from above)... feel a little funky about how this worked out.  Well, it was a goal to have all the FKTs up Green.  

Friday- 12M, 600Ft Climbing; Ran easy around Wonderland trails.  
PM- 8M, 300Ft Climbing; Did an extra run today as I will be pushing Felix in the Chariot for tomorrow's run.  

Saturday Run with Felix-13.23M, 400Ft Climbing; Ran down the Boulder Creek Bike Path with Felix in the Chariot.  Felt pretty good and enjoyed the late morning run with all the company of Saturday bike path users.  Really enjoyed seeing the huge crowds at the Boulder Saturday Market as well.  Ran just under 8 pace with Felix today.  I've also been taking advantage of soaking in the Boulder Creek after my runs, I think I soaked 5 times this week.  

Sunday Long Run WIth Kendrick and Dane-  17.1M, 3,200Ft Climbing; Dane Mitchell met me at my house where we ran to the base of Sanitas to rendezvous with Kendrick.  We ran up Sanitas, which is something I really wanted to do so I could get a feel for the route in preparation to eventually run the ascent as a time trial.  Just jogging up at an easier pace we ran 19 minutes and change.  I really don't know what sort of time I can manage up this highly variable short climb.  From Sanitas we took the full tour of all the trails along the foothills running North all the way to McGukin's warehouse where we turned around and ran home on the flat trails.  

Synopsis- The highlight of the week was running a 31 second PR up Green Mountain's Frontside, very happy to see my climbing strength is better than ever.  I am confident I am in my best Trail Ultra shape ever.  Consistency, efficient and proper running form, massage therapy, transitioning to Hokas, nutrition, mileage and quality workouts have brought me to a great place in my running.  My last 4 weeks have been 97, 124, 125, 100 for mileage, I've done a speed workout each week, 3 weekends of 50 miles and 2 new FKT/PRs up Green Mountain.    
I'm always a little nervous on rather I've over trained, rather I should taper more this second week out before Leona Divide, etc... but I am feeling good, I've reduced the mileage by 25 miles this week, I've stuck to my plan and I am ready to race well next weekend.  

100.8 Miles
11,050 Feet Climbing 

Monday, April 16, 2012

New FKT on Green, One-Way run to Nederland; Weekly Summary April 9-15

Monday- 13.25M, 1,500Ft Climbing; Ran from campus to Chautauqua, mesa, bear canyon to the saddle.  Tired. 
My Boy Running

Tuesday Tempo Intervals- 11.55M, 500Ft Climbing; Did general mobility a few strides and then 9 x 800 meter repeats with a 400 meter jog recovery on the trails by wonderland lake.  Legs were still flat and tired from the weekend's long runs.  Pace for the 800s:
5:35, 5:40, 5:32, 5:38, 5:39, 5:42, 5:32, 5:40, 5:24 AVG: 5:35
PM- 4M, 550Ft Climbing; Easy run around Boulder Creek

Wednesday- 8M, 600Ft Climbing; Easy run with Marcus around Wonderland trails
PM-7M, 550Ft Climbing; Easy run up and down Boulder Creek
My Boy Climbing

Thursday Time Trial NEW FKT UP MIDDLE ROUTE/"GREEN MTN 5K"!- 15.12M, 3,300Ft Climbing;
After GZ's motivational/putting me on the spot comment yesterday, I felt like it was the morning of a race. Right off the bat the legs felt tired as did the body. Last week was totally different from the start as the legs were strong and I felt fresh. I started to rationalize how last week's 124 miles was affecting me, Tuesday's intervals, etc... I honestly considered going up Ranger to avoid the disapointment of not running faster than last week's 36:47 on this route.
I held strong to the idea that a painful start could still mean a good overal performance. If I wasn't under 15 minutes at Green Mtn Lodge, I'd run up Ranger instead though.
14:25 was my split at the lodge...looks like I was running fast (faster than last week). First mile split was 12min low. The second mile felt the opposite of the first, I felt strong and confident. Second mile split was 9min low. Things continued to go well and coming up to the last .6 miles, which is the hardest for me, I was feeling confident. I kept the legs moving but was hurting. I know I have an extra gear on this steeper terrain, but right now, I don't have it. I kept things going and snow only slowed me down a little bit on the last few switchbacks after the stairs. I was giving myself motivationsl comments out loud, to get through the last section. Hurting.
To the post I hit 35:56, a new personal record and Fastest Known Time (FKT) for this route, my favorite for training purposes, by 8 seconds and 49 seconds faster than last week. Very happy.
My Cool Boy

Friday- 12M, 650Ft Climbing; Easy run out to Wonderland trails and north.
PM- 4M, 550Ft Climbing around Boulder Creek.  Soaked the legs for the third or fourth time this week in the creek.  Soaking is so benefitial for the legs. 
Pre Dawn Boulder

Saturday one way long run from my house to Nederland- 34.5M, 6,000Ft Climbing;

This is probably my longest non-race report run description/narative, but if you enjoy a good running story, I think it is worth the read...

There was more build up and preperation for this run than any other training run I've ever done.  Last April Geoff Roes coordinated a run from Chautauqua to his house in Nederland.  The day before the run last year I got sick and I wasn't able to join Dakota and Geoff on this epic beauty. 

I was very disapointed I didn't get to do this awesome run last year and was more than anxious to do it this spring before Maggie, Felix and I depart Boulder in late May.  This year, Geoff wasn't able to join me as he is just gettting into training after his 350 Mile Iditarod Trail Race win earlier this year.  The trails from Walker Ranch to Geoff's house (around 12-15 miles) are not marked, confusing and some of them are almost not trails at all. Without Geoff, this run is not feasible, at all, you would get utterly lost and turned around.  Late last week when I was considereing alternative locations for my long run, Geoff sent me the GPS track from his watch giving the exact route to Nederland... I was back in business.  I searched and found my Garmin eTrex, found batteries and the USB cable to download the track.  I ended up having to work with Garmin on the phone to download special software to enable a track transfer of this magnitude (33 miles with like 8,000+ way points).  After a few hours, I finally had the track.  The next challenge was making sure I could find a way to have someone watch Felix while I was running as Maggie was in Canada... I won't bore you with the long story on that one.

Friday night I went to bed early only to sleep horribly as I was anxious for the 4:30am alarm.  It felt like race morning for the second time this week.  I started running at 4:45am with 50oz of water, 7oz of EFS (700 calories), a GPS unit, my phone, some extra clothing and food.  I ran to Chautaqua, hit Gregory P lot to Bluebell, Mesa then Bear Canyon up to Bear Peak.

From Beark Pk I scouted my next challenge and long time goal of connecting the peaks of Chautaqua to the trail's of Walker Ranch without going through Eldorado Canyon.  I decided to get another look at my off trail scramble down from South Boulder peak.  I ran back to the top of Shadow Canyon from SoBo and began what ended up being a very challenging STEEP off trail scree field scramble.  I ran into an awesome herd of 10-15 elk just as I finally got onto runnable terrain and then finally onto the trail 30 minutes after leaving the trails of Chautauqua.  In the scramble, one of my favorite blue T-shirts fell out of my hyrdation pack... probably never to be seen by me again.
Looking back at the scramble down SoBo

Once on the trails of Walkder Ranch I could really tell I was tired from the serious training over the last 3 weeks and began to doubt rather I should push on and just turn around... onward.  I looped around Walker and S. Boulder Creek when I took a wrong turn that led me up the creek and into private land.  From here, I ran on Gross Dam road all the way up and around, which added some extra miles I really didn't want.  At this point, I decided that after 2:45 and around 18 miles that I needed to just run to Flagstaff road and hitch a ride down to Boulder, it just wasn't happening and I was beat.  I was really tired and could hardly run the hills on the road.  Part of my problem was that I wasn't taking in enough EFS as I was so focused on the run and my route.  I was also pretty spent in general.  Standing at the intersection with Flagstaff I did a GPS check and saw that as the crow flies, I was only 8 miles from Nedeland.  After so much build up, I didn't want to be defeated and not complete this journey.  I knew 8 miles really meant at least 12 trail miles, 12 trail miles in the middle of nowhere, that I have never been on, after 20 miles and 3hrs, exausted, solo, behind schedule to catch a bus which was my only means home and lastly, Felix's babsitter had to be on her way 15 minutes after the bust gets into Boulder...  I again, stubbornly and stupidly pressed on. 

From here I ran on the dirt road of Flastaff until it turned to a jeep road with way to many "private property" and "no trespassing" signs every 100 meteres, I wasn't about to cut any corners as I am certain there are some serious gun slinging, rabid dog owning red necks that hate seeing people, espeically people on THEIR land. 
From the end of the jeep road, things got very beautiful, with great view of the Indian Peaks, open meadows, ridges, forests and trails that unlike Chautaqua, are not frequented all that often.  I was glued to my GPS as there were at least 20 turns that were NOT marked and a few of them led to trails that were just open fields with hardly any sign of a trail.  Geoff really knows his way around this area to remember these routes, I was amazed at the options and vastness of this area.
I refused to zoom out on my GPS to see how far away from Nederland I was, I couldn't handle news that I wasn't close.  So half mile by half mile I ran and tracked Geoff's route making a turn nearly evey mile or.  On a handful of up hills (not mountains), I had to power walk as I was really spent.  On the flats and downhill, which was more than not, I was running decent long run pace.  I began to wonder about my plans to run 100 mile races, not a good thing to think about at this point.
Finally the ellusive 6hr mark was approaching, a mark at which I would not make the bus back to Boulder.  Plan B, was to hitch-hike down Hwy 119/Canyon 17 miles to Boulder, which didn't concern me at all at this point, being in Nederland and done running was all that mattered.  Just after 6 hours of running I all of a sudden realized I was at the highway (hwy 72) where Geoff lived.  I was so happy, I cheered out loud.  The last last little bit to Geoff's cabin was easy, I was just happy to be finishing.  Unfortunatley this was the only time Geoff wasn't at home that day and second, I missed my bus by 15 minutes.  I continued into Nederland with my thumb out attempting to catch a ride, with no success.  In Nederland I couldn't resist Backcountry Pizza, I stumbled in and half oblivious ordered a big fat slice of peperoni and pepper pizza.  I enhaled the pizza slice and continued down the road to Hwy 119 to hitch-hike... more.  It began to get really cold really quick and 40 degrees felt like 20 especially when you are exhausted and standing around in the wind.  Not too long after I began, I got picked up by a SUV with California plates.  Insise I met some very kind CU college ladies, who imediatley sped off going 45-50mph in the 25mph zone and as you guessed, we were pulled over.  Despite no current registration or proof of insurance and California plates, they got off with a "no headlight" fine as long as they pay on time... impressive.
I was dropped off a mile from home, where I waddled my way back home only 15 minutes late to relieve the babysitter.
It felt so good to successfully complete this mission, journey, run.  This sort of adventure is why I quit road running.
So Good... thank you

Sunday- 16M, 500Ft Climbing; Felt better than I thought I would.  Cruised north on the trails which turned muddy.  At the end of the trail I cut over to Hwy 36 and ran a few miles back to Boulder and through town.  Happy to have no strains or aches after such a dynamic and big week.  Have to thank Hoka, Marcus Allen and myself for keeping things healthy and happy.

Synopsis- Three milestones this week: a new FKT up Green, a second week with over 120 miles and an adventure run that challenged me and made me really appreciate and enjoy the essence of trail ultra running.

125.5 Miles
14,150 Feet Climbing

Tuesday, April 10, 2012

Weekly Summary April 2-8

Monday- 13.2M, 1,700Ft Climbing; A wonderful run from campus up to Gregory Canyon this south to Mesa and then up Bear Canyon.  What was wonderful, was the cool, damp weather while I ran on the trails.  Felt nice to feel some moisture after such a long dry and even hot few weeks before. 

Tuesday 800 Repeats- 15.5M, 400Ft Climbing; Did 8 X 800 meter repeats with a quarter mile jog between.  The weather was very challengign this morning with a few inches of new snow, some decent wind and pelet like snow falling pretty much the entire run.  My pace for the 800s were between 5:33 and 5:48, which considering the day, was a good effort.  I plan on keeping this workout going for the next few weeks leading up to Leona, sort of a tempoish pace repeat day to keep the leg speed. 

Wednesday- 7.2M, 600Ft Climbing; Easy run in the AM around Wonderland lake
PM- 8.1M, 500Ft Climbing; Easy run up the bike path and into Boulder Canyon. 

Thursday Green Time Trial- 15M, 3,500Ft Climbing; My first time trial up Green in at least a month.  I biked a mile towards Chautauqua and ran from that point.  Last time trial up Gregory-Greenman-Green my goal was to break 40, which I did by just a bit.  Today I was hoping to be closer to 37 minutes as I'm in better shape and there isn't snow the whole way up.  While I believe I am in great trail ultra shape, I have been focused on a more leg speed oriented training regiment over the last few months with my focus races (Bandera and Chuckanut) being "flatter" and less emphasis on ascending strength. 

Getting started after a few mile warm-up, I felt pretty good on the first few streches of Gregory, I imediately feared I might be in trouble at the last mile.  At my first split at the Greenman Lodge I was just under 15 minutes, which is as fast or faster than I have ever been.  At this point, I changed my goal of 37 to getting close to my PR... which I only knew was 36 "something".  Things continued to go well all the way just past where the amphitheatre trail comes in and things get steep.  While I believe I kept record pace through this point, two things hit me in the last half mile or so: Tuesday's leftover slick snow and my lack of fast steep mountain running.  The few inches of snow honestly sucked for footing and I honestly lost at least 20-30 seconds.  To the post I ran 36:47.  I was certainly hurting, as I gave my all the last mile as I felt I was in range of my PR.  I didn't find out my best time was 36:04 until I got home.  Pretty sure without Tuesday's snow I would have been within 20 seconds of my PR.  A little more hill work and some good trail conditions and I think I can get into the low 36 range next week. 

Friday- 9M, 550Ft Climbing; Easy run from home.
PM- 6M, 400Ft Climbing; Easy run up Boulder Creek.

Saturday Long Run- 25M; 5,500Ft Climbing; Met up with a great crew of runners for a fun loop around the Boulder front range.  Scott Jurek, Kendrick Callaway, Dane Mitchell (5th at Chuckanut), Jim Rebenack (10th) and one other guy (totally spaced his name, sorry man!). 
We ran up Flastaff, then hit Green down the West ridge to the road, then on some trail over to Walker Ranch, to the climb up and then into Eldorado Canyon, up Old Mesa Trail and then Mesa trail with some circling around to get to 25 miles.  We held a pretty good long run pace on this fun group run.  Always nice to hit the long run with a great crew. 

Sunday Long Run- 25M, 1,250Ft Climbing; Dane Mitchell came over to North Boulder Park for a flatter, faster long run.  We ran to the trail at Forest and 4th down to the trails around Wonderland Lake, under Hwy 36 to Boulder Valley ranch and then all the way around Boudler Reservoir and back.  I was certainly a bit tired from the day before and we ran good long run pace the whole time ranging from 6:50 to 8:00 with a 7:15 or so average pace.  Great run. 

Synopsis- Solid week of training.  I'm really happy with this week's training.  One faster leg turnover day, a good split for my timed run up Green and then two back to back solid long runs over the weekend.  I was tired over the weekend and Monday, but very happy with the training.  

124 Miles
14,400 Feet Climbing


Tuesday, April 3, 2012

Utah, Camping, the ER... Twice, Food Poisioning and Running

The Youngest Hoka Fan

This last Saturday after a nice run up the 3 peaks of Chautauqua in 13 miles with about 4,500ft climbing with the great company of Joe Grant, GZ, JV, Dave Mackey and Homie, the Schlarb Family took off for a week of Utah fun.
Maggie and Felix at the Kokopelli Trail

Instead of making the big push all in one day, we stopped at the last exit in Colorado before Utah and made our way up the mesa overlooking the Colorado River.  After a steep and slightly technical climb up the 4x4 road, we found a perfect spot to set up camp.  Our camping spot was literally on the Kokopelli trail and had views down to the Colorado river.  At this point, things were wonderful, we were enjoying the evening, I was feeling totally recovered from my race 7 days before, we had a nice fire and Felix seemed to be getting over his cold and enjoying the camping thing.

Sunday morning, after a good night of sleep, I started my way down the Kokopelli trail.  Not a half mile down the trail, I saw two trail running guys coming my way.  I forget their names, but they were both PTs and worked together at the hospital in Grand Junction.  Both guys were doing a 20+ mile long run and were equipped with water, headlamps and of course, Hokas.  These guys were the nicest fellas you can meet and took the time and effort to lead me down the best parts of the Kokopelli trail.  I was very impressed with the trail quality, scenery and company.  For the most part, snow free trail running is available all year long around this area (Fruita CO).  I enjoyed all 13 miles of this wonderful run with maybe 1,250ft of total climbing.

After some wonderful bacon and eggs back at camp, we headed to Utah where things started to take a turn for the worse.  Maggie and I decided to go for the longer drive past the turn to Moab and down Hwy 24 to camp Sunday night before we made a go at the Maze District of Canyonlands National Park.  The Maze is by far my favorite canyon system in Utah.  With access so far away and challenging, coupled with the restrictive permitting and fees (only 50 allowed in the area at one time) and the "no trail" policy, the Maze, despite its splendor, stays wild, fun and relatively crowd free.
The Maze (Photo By Rob Jones)

Gas is a an issue getting to the Maze and carrying a camper with a well loaded truck doesn't help.  After 30+ miles of BLM sand/dirt road, I missed a turn and our chance to do the Maze slipped away, as I didn't have enough gas to get to where we needed and back to Green River.  Defeated, tired and upset we began looking for a place to camp for the evening.  It was late and tension was high by the time we found a suitable place to camp.  Once I started to ready our Aliner camper, I discovered one of the jacks was mangled from some of the off roading and furthermore, some of the interior of the camper was seriously damaged from the intese jostling.  Needless to say, not a good night after such a long drive, not to mention the drive was really a waste.

Monday The next morning we woke to a wind storm.  We later found out that the entire region was hit with some serious wind, but we were lucky enough to be camped on a sandy (there were dunes around), treeless mesa.  The wind and sand were so intense that the ultra fine sand was getting into the camper.  There was zero motivation to pack up and leave during the storm so we ate and took a nap.  After the nap we packed up the damaged, sandy camper and headed to Moab.

While I believe the Schlarb family is pretty "hard core", I decided we needed  a night in a hotel to get a good restart on our week long trip.  Before hitting the Hotel 6 we drove over for a hike and run up one of our favorite trails close to Moab, Negro Bill Canyon.  Negro Bill Canyon has a wonderful year around clear water spring fed creek .  Also, just over 2 miles up the canyon is a nice little Grotto with some water trickling down making for a very popular but awesome scene.
Negro Bill

I ran up past the Grotto until the trail became very difficult to follow and started to become more of an exploratory hike.  I decided to scramble out of the canyon for better runnable terrain.  Once out of the canyon I found what I was looking for and furthermore, I decided to take a risk and skip the canyon on the way back.  Running relatively fast across slick rock and mixed terrain was  very liberating and very different from my regular running... it felt fantastic, it was fun and I was literally shouting with joy like a kid.  While it was only 9 miles, I had a great run and workout with probably 1,000 ft climbing.
At Motel 6 we fully took advantage of the amenities.  We did stay somewhat "hard core" and cooked our quinoa dinner on the camp stove... in the room accompanied by some PBR.

Tuesday Felix's cold, congestion, coughing and wheezing took a turn for the worse Monday night and at 3:30AM we decided to get things checked out at the ER.  By 6:30AM at a very quite Moab ER, Felix was diagnosed with mild Pneumonia in one lung, via some chest x-rays.  We went back to Motel 6, took a nap and then got up to pick up some meds and a "Nebulizer" for Felix while I ran.  Maggie dropped me off at Slick Rock for a run and they picked up the drugs and crazy fog machine you breathe.
Photo RussellGrange.com

I was pretty exhausted and it was pretty hot out, but regardless, Slick Rock trail is quite an amazing run, bike or even hike.  I had biked Slick Rock once before, but was excited to do it as a run.  I ran from the BLM fee station to the trail head (paying to run is really upsetting), did the practice loop, main loop and then practice loop again for a total of 13 miles.  Despite the volume of amazing bikes and bikers, I was never passed (for more than a minute or so) by the bikers.  You combine group biking dynamics, frequent stops for the views, the fact that it is difficult to ride fast on the up and down technical terrain and the occasional bike adjustments and all the advantage of speed via a bike diminishes.  The views were awesome and it was a very special treat to run on this unique surface. Reunited with the family we were on the road for our 7hr drive home 4 days early.

Wednesday Late Tuesday night after the long drive home I couldn't sleep, for whatever reason this is not unusal for me after driving a long drive home.  At about 1 or 2 in the morning my stomach decided to dispose of everything immediately.  I believe I ate some turkey on the way home that had been out in the heat too long and I paid for it.  I was in bed, weak, destroyed and forced to take my first day off in a while. 

Thursday Most of the day Thursday I felt weak and the stomach was queasy.  By 6pm I decided to go for a run.  I ran from North Boulder Park to Eben G Fine park then up Panorama to Flagstaff, accross to Greenman up to Green.  I rather enjoyed the warm evening spring weather and rare evening run.  Just before Green Mtn, after scaring some ladies who didn't see me coming,  I had to turn on the head lamp.  The night views of Boulder were awesome on this warm cloudless evening.  The run back was tricky in the dark and I was weak and tired from my bout with food poisoning.  13 Miles total with 3,250 ft climbing. 

Friday I was happy to be feeling good and off of work with wonderful sunny weather with temps in the 70s.  I took the camper to be fixed up in Loveland then got on my bike to try a new workout.  I rode from my house 4.5 miles up to Boulder Canyon and then to the Bettasso link trail where I parked the bike and began running up the steep mile or so trail to the Bettasso trail system.  Once at Bettasso I began a faster effort run around the two beautiful smooth mountain trail loops at around 7,000 ft altitude.  The trails are smooth like classic California trail with only a relatively small amount of climbing making for a great place to run "faster".  I did 10 miles, which equates to two loops and and 3 miles of out and back at about a 7:30 average pace.  I was comfortable during the workout and was happy with a sub 56 minute  split for both loops at around mile 7.  I was still a bit off from my sickness and then my late night Green ascent the night before, but overall a good run.  I particularly enjoyed biking back home and hitting 4 miles of sub 4 and sub 3 minute miles... on a bike.  12.25 miles, 1,800ft climbing. 
S.Boulder Creek
Looking back down Eldo

Saturday I got a late start to my longest training run of the year on the hottest day of the year.  I believe  temps got to the mid 80s while I was running.  I ran from home to Gregory Canyon, over to Mesa and on to Old Mesa  I had never run Old Mesa, so I wasn't sure exactly where it was going to spit me out in the town of Eldorado.  Once in Eldorado, I totally forgot about the fees for entry.  I really dislike paying to run or be in the wilderness and today I was particularly upset as I planned on running up Eldorado Canyon trail.  I decided I would cut through the town Post Office's land and climb up to where I knew there was a trail entering the canyon on the south side.  The off trail running up to the trail into Eldo was a little exhausting and by the time I began the climb out of Eldo I was pretty tired.  I was pretty tired from my week of traveling, sickness, Green and then a 10 mile tempo the day before.  I continued on to Walker Ranch and enjoyed dipping my head in S. Boulder Creek.  I turned around and feeling exhausted I made my way back, proudly running through the fee shack at the Eldo and on home.  I did run into Kendrick and enjoyed talking with him... hope to catch a run with that guy soon.  I was toast when I arrived home.  28 Miles, 5,000ft climbing
South Boulder Creek @ Walker Ranch
Old Mesa Pasque Bloomings

 Sunday I was nervous about how my run would pan out this morning after feeling destroyed the day before.  I kept things flatter and ran wonderland to north boulder trails to Boulder Reservoir where I saw everyone getting ready for the half marathon, 10 mile and CO 5 mile championships.  I hoped to see Dave Mackey, but no luck.  He rocked out a 1:21 in the half for a top 5 finish on the dirt roads in the hot sun.  Ran 22 Miles with maybe 1,200ft of climbing.  Felt better than I expected on the run today.

While I got some great running in, this week was rough.  Glad I could get the running I did get in.
No doubles, with one day off, pretty happy with the ol' stats I guess.

97 Miles
13,250 Feet Climbing