The Week that Was - January 1 - 7, 2012

Ah yes...a new year. The time when many make new resolutions, big plans and look back to take stock of the year that just ended. I am definitely a big fan of that stuff. Thus, my resolution is to make some big plans as soon as I finish reviewing 2011.

Until then, I'll try to keep up the daily ultramarathon of work, family, running and volunteering.

So, the week that was:

Monday: Steady - 10.38 miles; 1:38; 1,105 feet o' elevation gain - Hiwan - the Ridge - Kittredge. Met up at DW's house and ran through two local 'hoods and snuck over to the dirt road that leads down into Kittredge. Ran down to Bear Creek, east down Bear Creek Canyon. Climbed back up via Kerr Gulch. Took the upper sneak back into the Ridge and retraced our steps to DW's house.

Tuesday: Tempo - 8:59 miles; 1:16; 384 feet o' elevation gain - Upper Bear Creek Road.  Met up w/ Steve F. for this one. Two mile w/u jog up the road, then two miles of uphill tempo (6:31; 6:20). Actually, I did about 2.25 miles of tempo because I missed the prominent mile marker post. Turned around and did a mile easy, then two more miles of tempo (5:56; 5:55). One mile c/d.


Wednesday:  Climbing - 5:12 miles; 1:06; 1,513 feet o' elevation gain - Flagstaff Mountain. Started late afternoon from Eben G. Fine and climbed up the trail to the sign that marks the loop atop of the mountain in 33:24. Trail conditions were decent, with constantly changing mix of snow, ice and dirt. Most of the descent was in the dark. Naturally, I had no light. Took me 32:50 to get down (a whopping 34 seconds faster than the ascent).


Thursday:  Easy w/ hill fartleks - 9:23 miles; 1:18; 1,279 feet o' elevation gain - Ran a slightly abbreviated version of my 10-mile loop through the Soda Creek subdivision. Got in an extra mile on the bike path around Bergen Park. Toward the end of the loop my right knee started hurting - a very noticeable ache on the outside. Walked the last quarter mile.


Friday:  1 mile; 8 minutes - treadmill, Buchanan Rec Center. 6-7 miles was the plan, but my right knee objected. After some tense negotiations, I relented and headed to the weights. One and a half sets of squats was about all the knee would allow, so I scrapped that too and setting for a series of core exercises on the soft floor around the climbing wall where jP and CP were climbing. Frustrating, but was able to watch a lot more of the kids rock climbing that I would have otherwise.


Saturday: 23.25 miles ; 3:32; 2,137 feet o' elevation gain - Hooked up with CB for some early morning jogging. Started at the dirt parking lot at the Morrison exit of C-470. We headed north to Green Mountain running on the bike path along C-470, noting that the mountain ahead looked tantalizingly free of snow. As we drew even with the mountain, we called an audible and hung a right and did a loop around the southeast side of the mountain. We continued along to the snowier/icier north side before climbing steeply up to the signal towers (after I made a rather unglamorous butt slide down a steep, icy section of trail). We descended the west side of the mountain and ran the C-470 bike path back to the cars. I bid CB adieu (family commitments) and headed out for a nine-mile bike path/road loop through Bear Creek Lake park. My knee felt a little twingy now and then, but held up fine.

Lakewood's Green Mountain in the distance. From near Mt. Carbon. 

Road down from the Bear Creek Lake dam, looking southwest.

Total:  67.49 miles; just shy of 10 hours; 7,253 feet o' elevation gain. Overall a very solid week. The knee issue that cropped up Thursday, and forced the day off on Friday was frustrating, but seems to be manageable (as it held up OK on Saturday's long run). Fingers crossed that it was a fleeting protestation.

On Sunday I sweated my way through my second-ever yoga class with JP. I sweated so much over the hour-long class that my fingers were pruned and I regularly found myself laying in my mat's very own private sweat pond. I feel like these sessions are great for long-run recovery. I felt so much better post yoga work-out than before. Hope to make these a somewhat weekly affair. After the class, I went home and read the NYTimes Magazine article on the injury risks of yoga. Good reminder to take it easy.

Weekend Running

A nice, solid weekend of running featuring a three-hour tour around Roxborough State Park (and snow) and a cruise on the roads of north Evergreen (and snow).


Saturday - Roxborough State Park


Time: 3:02
Distance: 15.4 miles
Effort: Hard
Body: Average
Weather: Gray and cold

As Jaime Y., Woody A., Scott J. and I gathered in the parking lot at the Sharptail Ridge trailhead, I glanced over at the snow-covered trail heading up past a picnic pavilion into the rolling grasslands and beyond and noticed that there was not a single set of tracks on it.

Yep, we'd be be breaking trail on the four-mile stretch of double track through this chunk of Douglas County Open Space land adjacent to Roxborough State Park.  Little did we realize at the time, but we'd be breaking trail for all but maybe 10 minutes of the next three hours of winter trail running.

For the first four miles of mostly uphill slogging, we took turns running in each other's footsteps, seeking the path of least resistance through the five or so inches of crusty snow until we entered Roxborough.

Trail sign at the junction of old County Road 5 and the Sharptail and Swallowtail Trails.

Once in Roxborough, the snow got deeper and the trail got steeper in spots as we climbed and descended on an old roadbed, veering into the Pike National Forest for a bit before reentering the park and joining up with the Powerline Trail. Through here we hit our deepest snow, in some places about 10 inches deep.

How long do I have to stand around before my feet get cold?

Jaime heads back into the park on the aptly-named Powerline Trail.

From Powerline, we hung a right and climbed up the the run's highpoint, Carpenter Peak at 7,160 feet.

Jaime scouts the skies for elusive snowy wood ducks.

Try to look natural, Scott.

Soaking up the views down in Roxborough State Park and the plains beyond.

After spending a few minutes taking in the views, we headed down the Carpenter Peak trail to the red rock formations below.

Scott J. runs through the Gambel oak descending from Carpenter Peak

The boys regroup back on old County Road 5

The Jaimes cruise back up to the Sharptail Ridge Trail junction

After the descent from Carpenter Peak, we had a short climb back up to the junction with the Sharptail Ridge Trail. Other than one short climb just after the turn-off, it was all pretty much a downhill cruise to the cars.

Jaime Y. makes the return trip look easy.

Scott J. speeding toward the trailhead and, perhaps, the day's first bit of sun.

Sunday - North Evergreen Snowy Road Run


Time: Watch battery died
Distance: 11.3 miles
Effort: Easy
Body: Average
Weather: Snowing and cold (5 degrees)

Late afternoon/early evening run from home to a friends house in Soda Creek where we'd left a car the night before. Took the scenic route through the Hiwan, The Ridge and Soda Creek subdivisions.  Ran the last couple of miles in the dark, including a good bit on a totally unplowed road with six inches of new snow on it. Ran in the one set of tire tracks available.

Kicking Off 2011

Another catch-up post to keep the log up-to-date.  Here's the run-down on the first six days o' 2011.


Saturday, January 1 - 6 miles in 55 minutes. Easy run on the roads of the Hiwan and The Ridge subdivisions with DW. Good to kick off the new year with a chilly run with a good friend.

Sunday, January 2 - 12.23 miles in 2:07.  Breckenridge.  Had to cruise up early to Frisco to pick up my son who stayed overnight with some friends at a condo there. I had planned on running the bike paths around Frisco, but they weren't plowed.  Should have guessed...I guess.

Drove over to Breckenridge and parked at the east end of downtown and started running. I cruised up through the completely empty downtown (it was about 6:30 a.m. and -12 degrees!).  Ended up running up through a couple neighborhoods of condos and mountain houses up towards the ski area. I soon left the dense development behind and ran up Spruce Creek Road. This relatively lightly-travelled road eventually dead-ended at a big snow pile at the Spruce Creek Trailhead on national forest land.

This trailhead accesses Francie's Cabin, one of the Summit Huts Association huts, some great lakes and several 13'ers.  I ran up a well-packed xc ski trail for about 1.5 miles to the intersection with the Wheeler Trail.  I paused for a bit here to take in the amazing views around me (listening all the while to the distant BOOMS from ski area avalanche control work).

I then turned around and ran back to the car. Cold morning!  The hot tub and pool and the Breck rec center that followed was much welcomed!

Monday, January 3 - 8 miles. Treadmill. A busy day meant an evening run on the treadmill at the Buchanan Rec Center. Did two miles at 8:00; 3 miles at 7:00 and three more at 8:00.  Easy.

Wednesday, January 4 - 6.06 miles 1:22.  Green Mountain, Boulder.  First jaunt of the new year up Boulder's Green Mountain. Ran from the Gregory Parking lot. Noted that a car with Alaska plates was getting a ticket just as I was heading up Gregory Canyon.  Temps were perfect. Ran in shorts and a heavy tech shirt. No traction needed on the ups. Ran easy up the backside. Summited in about 44 minutes. Used traction on the descent. Had to take a detour near the intersection with Greenman due to some tree removal work being done by some OSMP workers.

Thursday, January 5 - Had my second PT appointment with Richey Hansen at High Altitude Spine and Sport. More work today on my right hip/adductor/lower ab and left calf/foot. I'm making very good progress. The Active Release Therapy and Graston work he's doing is showing very solid results with me. The raging pain in my left heel is nearly gone...just post-run achiness that goes away overnight - and even that seems to be easing. Lower ab tear/strain/whatever also seems to be getting better. Still too fragile for core work, but I regularly have runs now where I don't think about it. Cautiously optimistic on that.  I highly recommend Richey...very knowledgeable, listens first, knows his sh** and explains everything.

Had plans for another Green Mountain jog, but took PT's advice to give the foot/ab a rest post-treatment. Wasn't an easy decision...

Closing Out 2010

I've been negligent of late in keeping the blog up-to-date. Since this is a training log for me, I am doing a quick dump on the last week or so of running in 2010.


Thursday, December 23rd - 9 miles in 1:24.  Alderfer-Three Sisters.  Starting at the Dedisse Trailhead on Upper Bear Creek Road, I ran the outside loop of A-TS. This route has about 1,300 feet of elevation gain, great scenery and a nice mix of steep, rocky ascents and buttery-smooth, fast singletrack.

Friday, December 24th - 7.28 miles in 1:05. Meadow View Loop - Plus in Elk Meadow Open Space.  Easy cruiser.

Saturday, December 25th - 6.54 miles in 54 minutes. Easy holiday cruise around the basic Meadow View Loop in Elk Meadow Open Space.

Monday, December 27th - 8.62 miles in 1:24. Bergen Peak Upper Loop in Elk Meadow Open Space. 1,700 feet of elevation gain. Felt redeemed after this run as my last time up this route left me spent. Fitness is coming back, slowly. Started from the house and run up to upper parking lot via neighborhood access trail.

Tuesday, December 28th - 7.68 miles in 1:15. Evergreen Mountain and Alderfer-Three Sisters. Starting late (4:11 p.m.) from upper lot, I ran up Evergreen Mountain (took a few pics along the way) and paused at the summit to gaze at the Mt. Evans group to the west.  Full-on, beautiful view of this Front Range sentinel. High-tailed it down via the Evergreen Mountain Trail East, across Douglas Park Road and into Alderfer-Three Sisters. Ran up and over the hump by the Three Sisters rock formation.  Though darkness was upon me, I opted tack on a couple additional miles on the Bearberry Trail because I knew the trail was smooth (not much to trip on) and connected up to a similarly-smooth double-track. Pitch dark by the time I returned to the truck. Perfect. 1,300 feet of elevation gain.

Upper Meadow at Alderfer-Three Sisters - Evergreen Mountain in right-center

Looking west toward the Evans Group from the summit of Evergreen Mountain

Evans Group

Looking down the Summit Trail on Evergreen Mountain

Thursday, December 30th - 12 miles in 1:36. Upper Bear Creek Road. Met up way early with Steve F., Steve G. and Laurie to beat the expected afternoon snow. Ran 6 miles up this relatively flat road at an 8-8:30 pace. Picked it up on the return with 7 minute first mile, three at between 6:15 and 6:30 and an easy 7:30-8 minute mile as a cool-down. Ran the tempo stuff alone due to the need to stop for a bio break (what! doesn't anyone wait anymore?). This was my first attempt at any faster-paced running in a couple of months. Felt pretty good, all things considered. Lower ab was a bit tight, but OK.

Friday, December 31th - 6.05 miles in 1 hour. Meadow View Loop in Elk Meadow Open Space. Ran in fresh snow. There were a handful of footprints running from the upper lot to the junction with the Elk Ridge Trail. After that, I was following just two fresh sets of runner footprints. It twas very cold! I was wearing four layers up top, a pair of tights and a pair of running pants, gloves, a light face mask thing and a hat.

Trail/Road Loop - Easy

Time: 1:09
Distance: 9 miles
Effort: Easy
Body: Good
Weather: Partly Sunny


The sun finally came out around 3 p.m., and so did I. From home, ran an easy Garmin-free run through several local 'hoods, climbed up the Troublesome Gulch Trail and returned via the Painter's Pause Trail in Elk Meadow.  As I was out, everything was melting fast. The seasonal creeks in Elk Meadow were gushing from all the rapid snowmelt.  Pretty cool.


Up early tomorrow a.m. for a couple laps up Bergen Peak. Hopefully, thing up higher melted off too.  We shall see...

Hiwan - The Ridge - Hilly Tempo

Time: 1:20
Distance: 10.4 miles
Effort: Moderate
Body: Good
Weather: Clear, Cool & Dark


A busy day at work today kept me indoors for the best part of the day. It looked beautiful outside...


Finally peeled away after the work day and post-kids homework and dinner. Ran at tempo pace over a hilly route (1,221 feet of elevation gain) from home through the Hiwan and The Ridge subdivisions, with a quick stop at the grocery store to drop off a prescription.


Body felt great, following two days off post-Salida marathon. I did not intend to take Monday off, but the work day got away from me and a meeting at the kids' school all evening meant it would be two days off. Probably a good thing, though. Gives any training advantage from Saturday's hard run a chance to sink in...at least that's my internal sales pitch.


Had a weird pain in the forefoot of my right foot at the beginning of this run. It was sort of a tingling, but painful tingling, sensation that radiated from the forefoot into my third and fourth toes. I stopped and walked for 50 yards or so and that seemed to take care of it. This is the second time I've experienced this thing. The first was about five miles into Saturday's marathon. If you've had anything like this, please drop me a comment and advise. Anyway...I'll be keeping an eye on it.

Elk Meadow - The Ridge - Hiwan Loop

Time: 1:07
Distance: 8.68 miles
Effort: Moderate
Body: Good
Weather: Dark and Cool


Didn't get out until o'dark o'clock again this evening. Ran from the house to Elk Meadow and ran trails up to the Buchanan Rec Center and then wound my way through Bergen Park and The Ridge and Hiwan subdivisions before completing the loop on the uphill slog back home.


Felt very good on this run. Ran at moderate effort and held it through the whole run, on the ups and the downs. Average pace was 7:46. Average HR was 151. 1,379 feet of elevation gain.


There are times I really like running at night. I think this is, in part, due to the fact that the darkness changes the scene a lot, making the same ol' routes a bit of a different experience. There's also the sense that because you can't see what's more than 15 meters ahead, there's a bit more adventure afoot. And, everything is just quieter. Other than the occasional car, or the itinerant dog-walker, the lone runner may well be the King of the Mountains.

Wednesday, December 30 - Hiwan - The Ridge Loop

Time: 1:28
Distance:  10.01 miles
Effort: Easy
Body: Fair
Weather: Sunny and cool


Out the door this morning at 7:15 a.m. to meet DW for a loop through the local 'hoods. Met DW at his place in the Hiwan neighborhood. Together we ran an easy-paced seven miles on the hilly roads of Hiwan and The Ridge subdivisions. It was a brisk, but beautiful early morning. 935 feet of elevation gain.

Saturday, December 26 -- North Evergreen Neighborhoods Loop

Time:  2:31
Distance:  17.07 miles
Effort: Easy
Body: Good
Weather: Cool and dark




After a great day eating, ice skating and hanging out with family, I stole out of the house around 3 p.m. for a long(ish) run.  I decided to do a loop through the three major neighborhoods of north Evergreen - Hiwan, The Ridge and Soda Creek.  


With all the roads snaking through these neighborhoods, there are innumerable options for stringing together loops of varying lengths. The roads were a mix of packed snow and bare pavement.  The route was pretty darn hilly, with a total of 2,025 feet of elevation gain over the 17 miles.  I ended the run on the snowy trails on the east side of Elk Meadow Open Space.  Got home just as the last vestiges of daylight were disappearing behind Mt. Evans.