Sunday, January 31, 2016

Jan 25 - Jan 31

1/25, Monday - AM: Creek Path - 6 miles, 200', 0:44 || PM: Green Mtn - 10 miles, 2900', 1:43
Easy run in the morning around town and RMR run in the evening where I ran from home. On the way home my right calf which was already pretty sore really started to hurt so I walked the last mile or so home.

1/26, Tuesday - Creek Path - 9 miles, 200', 1:01
4 x 10min hard, 3:30 rest with Jack. Kept the intervals at about 6 flat each with a couple miles splits coming in sub-6, something I haven't done in a very long time. By the end of the fourth interval my calf was so shredded I couldn't even jog easy, so I was walking home again. Hopefully, tomorrow's cross-training on the bike will ease the tightness.

1/27, Wednesday - Bike: Boulder Reservoir Loop - 21 miles, 1:12, 700'
Kept the gears low hoping to flush out my calf, it felt a little twitchy on the ride home but never fully flared up.

1/28, Thursday - AM: 1st Flatiron, 3rd Flatiron, Green Mtn, 2nd Flatiron - 9 miles, 3900', 2:36 || PM: 1st Flatiron, 3rd Flatiron, Green Mtn, 2nd Flatiron - 5 miles, 3700', 2:15
Same run twice today, except in the morning I ran from home on icy trails and in the evening I biked to Chautauqua to run on slushy trails (60F today!). I felt fantastic on the 1st clocking a 16min and a 14min ascent then skipped down to the 3rd where everyone was out getting in final climbs before it closes on Monday. The route up to Green from the 3rd is less obvious and a bit more technical; oddly, I did it better in the morning. Downclimbed the 2nd (in a PR 7:37 in the morning) to avoid the ice on the trails; my microspikes broke and are so dull they hardly do anything anyways. Calf felt great today, which is why I felt okay doubling.

1/29, Friday - AM: Logan Mill - 22 miles, 2600', 3:12 || PM: 1st Flatiron, 2nd Flatiron - 2 miles, 1600', 0:50
Tried out a new loop today, Creek/Fourmile/Logan-Mill/Sugarloaf/Creek. The upper mile or so of the creek path was glassy ice so I got slowed down a lot there, but running up Fourmile is always as good as road running gets. Logan Mill is a steep, dirt and switch-backed road connecting Fourmile Canyon to Sugarloaf; it was nice and quiet this morning, I only saw two cars on the 4 miles of winding dirt. Running down the shoulder of Sugarloaf Rd I slipped on some ice and fell...on the road...embarrassing. Taking the Betasso Link back down to Boulder Canyon, I just had to carefully scoot over a bit more ice before striding out the last couple miles. Calf felt 8.5/10, that's a good sign. In the evening I did an easy lap up the 1st (13:44, fastest in a long while) then descended by downclimbing the 2nd (7:25, PR), oddly I felt quite strong on the climb.

A photo posted by Cordis Hall (@cordisimo) on

1/30, Saturday - Gold Hill - 24 miles, 3300', 4:06
I ended up flipping over the handlebars last night on my bike (tightened the front brake too much) so I had descent bruise on my hip. Between that and yesterday's run, I was hurting start to finish. As yesterday I felt I could just float up the climbs, today every step was a concerted effort. Near the top of the Sunshine Canyon climb, the wind hit in full force which thrashed me about. I descended super slowly with my hip bruise hurting with each step (it never got worse so I'm not too concerned). About halfway down the sheriff stopped me to tell me to watch out for the wind uprooting and blowing burnt trees into the road off hillside. That's like saying "this area is under siege by catapults, keep an eye out," you can't dodge a flying tree trunk and thankfully I didn't see any!

A photo posted by Cordis Hall (@cordisimo) on

1/31, Sunday - AM: Mt Sanitas - 11 miles, 1600, 1:38 || PM: Streets - 4 miles, 0:34
BRC group run. Last night's pathetic snowfall gave just enough of a dusting to suppress the ice, legs felt pretty good after the first 20 minutes, but energy was a little low. The hike up the ridge definitely loosened my hip bruise up so I was able to actually run a steady clip back home. The actual snow arrived in the evening so I enjoyed a rather peaceful trot to get the mileage to three digits.

Week Totals:
102 miles

Good first week of honest training for long and flat but still managed 20k' of vert as a result of squeezing in 6 flatties on Thursday. Hope to keep building the volume for another 1-2 weeks before toning it down. Who knew all this flat mileage could be fun?

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