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,

Mitch

 

 

2014 Silver Rush Training Week 5

CRAZY WEEK! Lots of Lacrosse, Lots of work, and a 50K Race at the end of the week! But it seemed like just another week of training for me. I actually don’t know what I am going to do once Lacrosse is over. I still haven’t had my Mid-Week Runs bumped up yet, but that is coming soon. Everything was pretty much the same for Timed runs.

Monday-Rest Day

Monday was a Rest Day, which is good, but I, or course, had a Lacrosse game, so even though I wasn’t running, I was still spending Plenty of Time on my Feet that day. YES-we finally won a Junior Varsity Game! 🙂

Tuesday-45 Minutes

I have been getting slightly bored of running the same loops at work, so I tried something different today! I work right next to Centennial Airport, so I decided to run around part of the Airport. It was just something different and not really that cool, but I did notice that there are TONS of motorcycles around there, even at 4:45am! I ran 4.72 miles in 46:34 for a 9:52 pace. I did my road run in my Mizuno Wave Inspire 9’s.

Wednesday-60 Minutes

Warm Morning! It was 55 degrees according to my Garmin. Obviously, it was a Shorts and Short-sleeved shirt day, but when is it NOT for me? Anyway, I cruised around part of the Airport again, and it was a Cruise. I was trying to just go nice and slow. I have been running without my music because my iPod isn’t working, and so I was running through the upcoming 50K Trail Race, and I really started to freak out about the race, which got my run out of whack. Bottom Line, is don’t think too much when running! Anyway, I ran 5.32 miles in 55:29 for a 10:26 pace. Again, this run was in my Mizuno Wave Inspire 9’s.

Thursday-45 Minutes

OK, so I  had this 50K looming on the horizon, and I needed to get my wife to an EARLY Dr’s Appointment, so I thought it would be a good idea to make today a rest day, since I would be on my feet for a Long Time on Saturday!

Friday-Rest Day

Built in Rest Day, and another 2 Lacrosse Games on tap, so again, a longer day, and plenty of time on my feet! Anyway, I was glad that I was getting a bit more rest, because my legs were feeling heavy for some reason. Thankful for the Rest!

Saturday-3.5-4 hours

So, the day has finally come! The Cheyenne Mountain 50K Trail Race! I had finally come to the conclusion that this would just be a well supported 50K Training Run. One where I would work on Nutrition and Hydration. I had received my Skratch Labs Hyper Hydration, and I was going to use that and see how my Generation UCAN only, or close to it, Run would go. I get to the Park insanely early because Alex (my Colfax Marathon Ambassador Buddy) and I needed to create a Video for the Colfax Marathon. We get that done, and get our Bibs, and my friends start rolling in. Meaghan, Pat, Donna,Marcus, and Gary, who are running the 25K are there! Cindy, Michelle, Dave, and Alex are running the 50K! We get our obligatory Mile High Track Club-Trail Division Team Picture taken care of, and head to the Start.

The MHTC-Trail Division Representing!

The MHTC-Trail Division Representing!

 

This was an interesting race, it was kind of a Figure 8 or two Lollipops. On the first loop of around 7.5 miles, I was taking it somewhat slowly, and felt good. Alex and I were going back and forth, and we had some good chats. around mile 6 I kind of lost him, but figured he would catch me on the second loop. It was already warm, and I was realizing I was not drinking enough. The second section started, and I hit an Aid Station, and refilled my bottle and mixed my Skratch Hydration, but DID NOT start my second bottle of Generation UCAN! Big Mistake. Anyway, I was feeling pretty bad by now, not drinking enough, and pretty much out of energy. Mile 11 comes and the final descent of the FIRST Loop. I had to make the call to “Downgrade” to the 25K. There was no way I would be able to make it around the course a 2nd time. I will CERTAINLY do a write-up on this race, but for now, I ran 15.18 miles in 3:50:45 for a pace of :12 with 1993 feet of Elevation. I ran in my New Balance 1210 Leadville Editions.

Sunday-3 Hours

So I did not plan on running today, since I had “planned” on running a 50K the day before. Since that did not work out, I decided to hit up the MHTC-Trail Division Sunday Trail run. We ran at Green Mountain. The weather was not very good, but at least there was no Rain. We could see it in the distance, but it stayed away for the whole run, which was nice! It was really Really windy in places, though.

with the wind, I can see Why this was sign was there!

with the wind, I can see Why this was sign was there!

It was a good run, especially since I had never been to Green Mountain before, and we just ran, and explored. I got 7.6 miles in 1:34:33 for a pace of 12:26 and got 1235 feet of Elevation. I also rocked my New Balance 1210 Leadville Editions.

So, the Week of running didn’t go exactly as planned, but hopefully I learned something from the issues on Saturday. I still did have a pretty good week. I ran 32.81 miles with a total elevation gain of 3769 feet. Next week, I believe that my Mid-Week Times go up! Anyway, I thank you for following along and reading!

 

Thanks,

Mitch

 

2014 Silver Rush Training Week 4

Well, I have 4 weeks of Training, Under my Belt now! Just so everyone knows, if I haven’t explained, my Training goes like this: Tuesday/Wednesday/Thursday on the roads (because of work and Lacrosse 😦 ) and Saturday/Sunday on the DIRT! Week 4 was no different, and I was able to get some better sleep during the week, meaning I was better rested!

Monday-Rest Day

I was able to accomplish this, while still coaching Lacrosse. I usually get about a mile of walking in, just in the small area that I walk during practice. But that still counts as a rest day.

Tuesday-45 Minutes

So Tuesday Morning’s run was good. It was still a bit chilly out, 30 degrees according to my Garmin, but STILL Shorts Weather in my book! In fact I had Officially put my Winter Running Tights away. Felt good during this run and even had a semi-fast 9:11 mile. I run with some plenty fast people on occasion, but I was happy with that. Anyway I got 4.83 miles in 45:25 for a 9:25 Pace. I was wearing my Trusty Mizuno Wave Inspire 9’s (oooh look, something new added to the blog-which shoes I’m wearing!)

Wednesday-60 Minutes

OK, as boring as running around my office can be, it is also fun to just go out and figure out where to run, that will get me my time, in this case, 60 minutes. Also, I was determined to have a better  run than I did Last Wednesday, and I achieved that as well. I will fully admit, that I kind of mis-estimated my time, and when I got back to the parking lot of my building, I walked all the way around to get closer to the 60 minutes, so the pace was a little “off”, but I got 5.41 miles in 54:31 (remember my 10% rule) for a 10:05 pace. Again, I was running in my Trusty Mizuno Wave Inspire 9’s.

Thursday-45 Minutes

Very Few Lacrosse games, got better sleep, and ran a slightly different course, so this run was a little more fun and interesting that my previous two. I also have been running without my Music, because a Second iPod Nano has crapped out on me, so it is just a Man and his thoughts on these runs. Sometimes not good, because I did a LOT of thinking about my upcoming 50K. I was able to think through a few things, like what to bring and have in my Drop Bag, and how to handle the second Lap since most of my Trail Running Friends are doing the 25K. Anyway, I got 4.89 miles in 48:17 for a 9:53 pace. And I was wearing my Mizuno Wave Inspire 9’s.

Friday-Rest Day

Rest days still mean I am up early because I will at least have Lacrosse Practice after work, or games, and I need extra clothes to change into after work. We did have 2 games Friday Night, and I also had some prep work to do, but there was no running involved.

Saturday-1.5 Hours

TRAIL RUN DAY! I really look forward to my Trail Runs, which is probably good since I am training to be running Trails for 50 Miles! I was changing up my times a bit, because Sunday was Easter, and I needed to be home early. Anyway, I decided to hit up Deer Creek Canyon and my buddy Nick came along, so I had company! I really like Deer Creek, it starts right out of the Gate with climbing, and then some nice rolling up and down. Some Great Views to be had also!

My Car is somewhere down there.....

My Car is somewhere down there…..

The weather was perfect, a nice 55 degrees and DEFINITELY a Shorts and short-sleeved Shirt day! We ended getting 8.58 miles in 1:54:43 (switched my run days) for a 13:22 pace and 2139 feet of elevation. Cruising in my 2014 New Balance 1210 Leadville Editions.

Sunday-2 Hours

So, today’s run was with the MHTC-Trail Division run. And we were running at……..Wait for it………Deer Creek Canyon! And yes, I am the one that sets these up, so it was a conscious decision to run there again!. Since I ran here yesterday, I was already pretty of the route and the time. I decided to get an early start; 7:00am, since it was Easter Sunday. That being said, it was a small group, but it was a Great run!

One of the Many Deer Creek Climbs

One of the Many Deer Creek Climbs

It had rained the night before, so the Trail was tacky in places, but so much fun to run, especially in the deep forest parts. I got 8.08 miles in 1:43:54 for a 12:51 pace and 2005 feet of elevation. We were definitely moving a bit quicker today, than yesterday. I was still rocking the New Balance 1210 Leadville Editions.

I feel that this was a good week of training, and was able to run with friends. Still looking forward to building my miles, but that will come as the weeks move past. That does bring me to my Saturday run, coming up. I have written about this before, but I will be running in the Cheyenne Mountain 50K, even though I only have to go 3.5-4 hours. I will NOT be running the race that fast. I do not feel that I am entirely trained up for this race, but I am using it as a Supported Long Training Run, and will be really trying to dial in some Nutrition and Hydration things. More about that Next Week though.

So for this week, I was able to run 31.79 miles and gained 5953 feet of elevation. Much more running to come, and I will see you all next week!

Thanks,

Mitch

2014 Silver Rush Training Week 3

Well, Week 3 is IN THE BOOKS! This was a Difficult week, filled with late Night Lacrosse, Coaching, then EARLY wake-ups for running, and even a Very Late Night because of Post-Victory Beer and Wings! This was also a Step Up week, and I really wanted to push the distance so I could feel better about my upcoming (13 Days) 50K. I think I at least Partially Achieved that.

Monday-Rest Day

I didn’t really feel like I needed a rest day after the weekend, my legs were feeling it a little, but nothing really unmanageable. I did, as you might expect, take the day off and rest though.

Tuesday-45 minutes

I knew this was going to be a Crazy week, and this was the start. Up at 3:30am to get my gear, work-clothes and Lacrosse Clothes ready. Then out the door and to my office so I can get 45 minutes of running in! Pretty un-eventful run, as most of my mid-week runs are. They will pretty much be the same, and this one was no different. I got 4.69 miles in 46:14 for a 9:51 pace. It was a nice balmy 30 degrees and was definitely a shorts day, and my Colfax Marathon Ambassador’s Jacket!

Wednesday-60 minutes

WOW! This Run really sucked! CVHS Boys Lacrosse Victory last night and it was brought up that we had not gone out as a Coaching Staff yet. Those that know me, know I LOVE WINGS and Beer! In bed by 11:30p and up at 3:30a to get a longer run in! The Good thing was that it was 50 degrees out, the bad thing was that I was Over-Dressed. Tried to get some more hills, but just was tired and wanted to finish my run. I was able to get 5.66 miles in 1:00:46 for a, Wait For It…………10:45 pace. Ha!

Thursday-45 minutes

Thursday’s Run was really good!Especially after yesterday’s Shit-Show! I was feeling really good, so kid’s remember this, Get Your Sleep! Anyway, only 45 minutes, and I did some hill repeats. 3 times up a nice .33 mile climb. Yes, three times ARE Hill Repeats. Anyway, I got 5.04 miles in 49:31 for a 9:49 pace.

Friday-Rest Day

Rest Day! just meant I didn’t have to get up early, but I did have to fly down to Colorado Springs after work for 2 Lacrosse Games. In bed by 11:30pm

Saturday-2 Hours

Needed to get 2 hours in and almost went to Run with the Run Colorado folks, but I still think that As Much dirt time as possible, is Only Going to Help, so I headed to one of my FAVORITE Spots, White Ranch in Golden. Also got some company from my buddy Nick who is starting to Train for The Mt. Evans Ascent, and the Pikes Peak Ascent, so he needs ELEVATION! It is Always great having someone to run with! Anyway, we got to explore some new shorter trails, and were able to find a great, albeit, small waterfall. It was good that we got out early because there were Tons of people out, almost all, heading up as we were heading down. We got 8.27 miles in 1:51:32 for a 13:29 pace. Most importantly, we got 2205 feet of elevation gain!

Sunday-3.5 Hours

So the plan was to head to Roxborough Park, and get 3.5 hours of running in. Then the Snowy/Rainy/Windy crap came in and everyone that signed up for the Sunday Trail Run backed out. well, Everyone EXCEPT for Allen! I knew he would be there, and I knew he would be in shorts. When we got to the Trail-head, it was still 36 degrees out, and the conditions were not bad. yes, I was rocking shorts too. we headed out with a general plan, and I thought that it would fall short on time, but because of the weather, I was OK with that.

The Weather Can't Stop Us!

The Weather Can’t Stop Us!

We headed out and UP the Back road, which was our main elevation gain, and then jumped on some single-track and headed out to Carpenter Peak. NO View because of the fog and snow. We then headed out on a loop that I had not done yet, so we could do some Exploring! It was great just running and not really knowing when we would be back to the beginning of the loop.

Doing some Exploring. Found a new way to get on the Colo Trail!

Doing some Exploring. Found a new way to get on the Colo Trail!

After the Loop, we made a small climb back up the hill, so we could drop down into the Park again. Allen could tell that if there was no snow, this would be a FUN, Bombing Down-Hill! So yes, we will be back! Anyway, we got 10.02 miles in 2:11:37 for a 13:09 pace. We also got 2185 feet of elevation gain.

Overall, I was happy with my week. I still have some big weekends coming up, but I am feeling like I am progressing at a good pace, and that I am doing the things that will help me Complete the Silver Rush 50! That being said, New Balance came through this week and got me my codes, so I was able to OFFICIALLY Register for the Silver Rush! So a Huge Thanks to New Balance! I ended up with 33.68 miles and 5353 feet of elevation gain.

Thanks for Reading!

Mitch

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