2011-01-12 – 8mi, 73min, 163bpm

• Easy 8
• Laddered to a 9:30 pace
• 200m stride at the end at 5:24 pace
• Tibia felt “brittle” today
• http://connect.garmin.com/activity/63179601

2011 Colfax Marathon has new course routes

Kaiser Permanente Colfax Marathon, Half Marathon and Marathon Relay > TOUR > MARATHON OVERVIEW

For the marathon, looks like the course cuts short a few blocks before Simms in lieu of going north a few blocks.  Then, there’s a loop around Invesco and a run along the Platte.

Very nice.  I approve

Sunday, 2010-01-09

Well, I took a break from running… for good or bad, it felt like I needed to at many different levels.

For the last two weeks, I’m trying to get myself back into it, but it’s been amazing how much it takes to do just that.  Paces that registered HR’s of…. HR’s that provided me paces of low 8 min/mile now had me running at 10 to 11 min/mi.  The effort feels a little harder but not by much, but going strictly off HR… I’m in pretty bad shape.

I’m also between 12-15 lbs heavier than I was during “racing season” last year and about 7% more body fat.  Anyways, that’s that.

Last week, I got back into it.  First few days were disappointing but towards the end of the week, I was starting to feel pretty good about it again.  I ended up running 38.45 miles on 6 days (two doubles).

Talked to George Zack about getting back into the swing of things and he told me to run for base for the next 10 weeks.  10 weeks sounded a little high at first… I was thinking for the next 4 weeks.  But, I don’t have any races, no schedule… in fact, I’m not looking at it that way.  I will definitely work on base more but I just want to run how I want to…whatever feels right.  But, going to strive for 6 mi daily and increasing that 7, then to 8, then to whatever… we’ll see.