2104 Silver Rush Training Week 7


I wanted to make sure and get that out there! It is hard to get all of my training in, and even more difficult when there are days like this. I always feel a little guilty stepping out to get my stuff done, and I appreciate that I can! So again, Happy Mother’s Day to all you Mom’s!

This was a good and crazy week. I was able to get all of my runs done, even though I skipped one (more on that later) AND I hit my First 40 mile week! I was really excited about that! I also was able to get a run in on part of a trail segment that I want to do a Point-to-Point Run soon. More on that run soon!

Lets get started!

Monday-Rest Day

I talk about this all the time, but my rest day, was not really a Rest Day, just a No Run Day. today was the day that CVHS Lacrosse would find out that we DID make State Lacrosse Playoffs, and we had Practice! This would make Wednesday a Crazy day, because I had a Longer run, and a Playoff Lacrosse Game.

Tuesday-60 Minute Run

This is the last week of getting up at an Un-Godly time for my mid-week runs, as next week, I switch back to an 8a-5p shift, but it was a nice morning for a Run. My Garmin indicated that it was 54 degrees at the start of the run. I did my normal around work run, which included some small hills. I got 5.87 miles in 56:29 for a 9:37 pace.

Wednesday-90 Minute Run

Ok, we already discussed that CV Lacrosse was in the Playoffs, and the game was at 4:30pm against the #4 team in the State-Kent Denver. This would be a tough game, so I decided I would need to Take the Day Off! Hey look, that means I can sleep in, AND go run on the Trails! I decided to get my 90 minutes in at Ridgeline Open Space which is about 10 minutes away from the Dulleck Homestead. Which was a Great Decision, since I forgot my Watch! Stupid, I know, but yes, I did go back to get it! Ridgeline is where ALL my Trail Running started, and I was really happy to get a run in there. I ended up getting 7.54 miles in 1:30:20 for a 11:59 pace. I was pretty happy with that.

Thursday-60 Minute Run

Alright, we lost our game, and the Lacrosse Season is OVER! During our Post game Coaches “Meeting” (Wings and Beer at the Fowl Line) it started snowing. It continued through the night, and I pussed out, figuring I would run after work. Yeah, that worked out well, as I somehow skipped mt run for Thursday.

Friday-Rest Day

OK, Felt bad about yesterday, and I had many voices ringing in my head, so I got everything together and headed to my Last Early Morning Run for a While! I knew I had to get my runs in for the week, and I couldn’t let this one slide by! I still left a little later than usual which meant I got on the road a little later than usual which meant I would be getting back a little later than usual, but I still needed to take a shower, cause my Co-Workers are funny about things like that! Anyway, I got 6.13 miles in 1:01:37 for a leisurely 10:03 pace.

Saturday-3.5-4 Hours

OK, so I have wanted to do this Point-to-Point Run since last year. For those that are familiar with a popular Mountain Bike Ride, starting in Sedalia called the Indian Creek Trail. It runs from Sedalia into Roxborough Park.

My Truck is Way, Way, over there!

My Truck is Way, Way, over there!

There is also a Trail Segment that runs from Indian Creek also to Roxborough, called the Ringtail Trail. I wanted to do some exploring and see how far I could get on that trail. I also know that trying to get a Loop Run in is difficult on my longer runs. So I decided to do an Out-and-Back run using a part of the Ringtail Trail. I knew that if I could run the whole thing, I would have 22+ miles for the day. I also knew that with a pending Storm coming in on Sunday, more miles on Saturday would be good. Of course, I left later than I wanted and got on the Trail a full hour later than I had planned. I had things to do back at the house, so i didn’t get 22 miles but I did get a respectable 15 miles in. There is some amazing scenery in and around Roxborough, and I would recommend testing out some of the Trails there!

Awesome Scenery!

Awesome Scenery!

So anyway, I was able to get a fair amount of the Train that I wanted to run, in, and I was able to get some good mileage too. I ran 15.15 miles in 3:28:20 for a 13:45 pace. And also very important, I got 2135 feet of elevation gain! Look for my P2P run from Sedalia, sometime in early June!

Sunday-3 Hours

Winter Storm Warning! Castle Rock to get between 4 and 9 Inches of Snow, Happy Mothers Day! I had planned on running Mount Falcon for the MHTC-Trail Division Run, and especially after I heard my Buddy Mike Aish was using the main route up, for Hill Repeats! That’s about 5.5 miles round-trip and he did 4! So I wake up and my Deck is barely wet, no rain, no snow! Cool! But around 5:45am the people started dropping from the Group run, right and left! Hmmm, it must be raining at the very least up North. Grab my gear and start heading out. And you guessed it, it started raining, the further North I went. One of my friends that I run with quite often, texted me and asked if I was REALLY going to run? ANSWER: Yes! Probably by myself, to which she replied, “alright see you there Dude.” Well at least I know ONE person will be there. 🙂

Probably the fastest move from the cars ever, we grabbed our stuff and left, Just Meaghan and I. everyone else had backed out. The rain had turned into freezing ice bb’s and we needed to get into the trees quick, so we headed up Turkey Trot, because of the shelter, it was a good run/hike up for almost two miles.

See! We really did get out in it!

See! We really did get out in it!

Then we re-joined the main trail and headed up to the Shelter. It was there, that I decided to turn back down, and as I write this, I am not sure why. I was going to be nowhere near my time for the day, but it was cold and somewhat miserable. Also, it would get me home quicker for Mom’s day with Kenzie and Kristal! It was truly pretty crazy how different the weather was from Saturday to Sunday. Anyway, I ended up running 5.61 miles in 1:25:42 for a 15:17 pace and gained 1473 feet of elevation! Thanks to Meaghan for running with me today!

SO, even without running as long as I should have today, I still had a 40 mile week! that seems to be a pretty good mile-stone for me, and I was happy when I saw I had made it, after downloading my Garmin Data. It’s still snowing, and I have about 4-5 inches of snow on my table in the backyard. I’m glad tomorrow is a rest day! I ended up running 40.30 miles and gained a grand total of 5113 feet in elevation. I am pretty happy with those numbers! Training picks back up on Tuesday, and this week is going to be Nuts! I have the Colfax Marathon Expo that I need to work Friday AND Saturday, and then the 1/2 Marathon on Sunday. I am still trying to see if I want to really Push and try to get a 1/2 Marathon PR. I guess we will see on Sunday!

Thanks for Reading!



2014 Silver Rush Training Week 6

Well, Here I am, I have completed 6 weeks of training, and I have 10 weeks to go! This is one of my Mid-Week Step Ups. Meaning I went from 45-60-45 minutes to 60-90-60 minutes on Tuesday/Wednesday/Thursday. I knew this was going to be a tough week, because I had family stuff going on, and Plenty of Lacrosse during the week. Oh, and that damn job that keeps Fouling things up! 🙂

Monday-rest Day

So typical rest day, which meant I had a Lacrosse game! While I didn’t have to run today, I did have a game to coach. It was nice to get this one over with because it was a game that had been cancelled THREE Times because of weather.

Tuesday-60 Minutes

OK, one of those rare days when I couldn’t possibly get my early run in, because of family issues, needing to get my wife to a really early Dr’s Appointment meant I would try to get it in AFTER Lacrosse. You might remember last Tuesday, 30 mile an hour winds, and 35 degree temps, and me being Dog Tired meant me Pussing Out on my run. It won’t happen often, but it did happen-Moving On!

Wednesday-90 Minutes

Wow, running for 90 minutes Before Work, when I start at 6:00am and obviously need to get ready beforehand meant that I had to get up at 3:00am, let me say that once more, I needed to get UP at 3:00am! I started my run about 4:00am and it was nice, because the weather was starting to change. It was warmer, 30 degrees and no wind! I got 8 mile in 1:21:04 for a 10:06 pace.

Thursday-60 Minutes

I just wasn’t feeling it today, which was kind of disappointing since it was only my second run of the week. It was definitely one of those, “put your head down and run” days. The Good thing, was I had my music back, actually had it for yesterday too. So that did make things easier. Plus when running on the road, it is much easier to just listen to music and zone out for a few miles. I ran 5.74 miles  in 57:35 for a 10:02 pace.

Friday-Rest Day

Rest Day Obviously means Lacrosse games. 2 games today, but no Running. Varsity game was really important, and we ended up losing in OT! Even on Sunday, the loss still stings. We hear tomorrow (Monday) whether we make the Playoffs. It would make things a bit easier if we didn’t make them, but I CAN NOT look at things that way, there are some Seniors that deserve to go to the playoffs , to end their High School Lacrosse Careers. I will let you know how things work out.

Saturday-3.5 hours

Heat Wave! This weekend was billed as being a Warm one by our Weather Folks, and they were right. I decided to get an Early Start, so I was on the Trail at Deer Creek Canyon by 6:30am and it was nice to be there when the sun was coming up.

Sunrise at Deer Creek Canyon.

Sunrise at Deer Creek Canyon.

It was going to be a longer run, and I was doing it by myself. I was planning on working on my Hydration and Nutrition, especially after last weekend, so I brought my 2nd helping of Generation UCAN with me. I love running at Deer Creek because it is a good shady place to run. Right out of the gate my Legs felt tired, heavy and sluggish. I figured that this would change but it didn’t for a bunch of miles. I got to hit the Homesteader Trail, which is a great little piece of Singletrack, and then headed up to the Red Mesa Loop. I was about 1/2 way through the loop, when it became really apparent that I needed to get some more fuel in me. I was in a kind of bad hole, and I really needed something, so I pulled over and mixed up my UCAN. It was really hard to get down, so I just sipped on it for the next mile. It worked, and I was back on track. Nice to know that I can work out of a hole like that, and I know when I need to get my UCAN in my stomach! I ended up running 12.97 miles in 3:05:41 for a 14:05 pace and got 2959 feet of Elevation Gain! It was also pretty warm out and I definitely needed for Skratch Labs!

Sunday-3 Hours

Mile High Track Club-Trail Division Run! It was going to be a good run out at White Ranch, but I would be missing some of my Staple Running Friends who were running the Colorado Marathon. Still had a good turnout with 7 people to run with! I was surprised with how my legs felt, what with how bad they felt yesterday. I had planned on getting some more good climbing in, and everyone was fine with that. White Ranch is one of my Favorite places to run, and I love knowing that place like the back of my hand. So when it was apparent that our group was being stretched out, it was great to be able to alter our route on the fly, so everyone would have an enjoyable run.

White Ranch Trail Group-I actually took a pic, since Meaghan was absent!

White Ranch Trail Group-I actually took a pic, since Meaghan was absent!

We had a great run and ended up on top of White Ranch. At this point everyone decided that it was time to go, but I still had running to get done. My Buddy Nick stuck it out, and finished the run with me. He is training for 2 Big ascent races coming up, so he needs to stay out there too! 🙂 It was pretty funny to see the last climb, as both of us were running on Super Tired, Dead Legs! Ended up running about 9.54 miles (I forgot to start my watch once) in 2:13:12 (again, time was off) for a 14:17 pace, and most importantly, earned 2105 feet of Elevation Gain.

So, even with a missed day, I was able to get 36.28 miles in, and had an over 20 mile weekend. I climbed 5776 feet of Elevation. It was a good week overall and I am looking forward to next week, where I should be able to get OVER 40 miles for the week.

Thanks for reading,