Shadow Canyon and Back

Sunday, Sept 9, 2007 I ran from 55th and Centennial up S Boulder Creek to Hwy 93, Big Bluestem, Mesa, S Shadow to the junction with N Shadow. Descent N Shadow, Big Bluestem to Hwy 93, S Boulder Creek to 55th and Centennial. Distance 19 mi, Time 3:35, Elevation 1000 ft. Weather cool, calm and cloudy. Perfect. View the route here

September 800m Intervals

6x800 on Friday at Potts Field

August 07 Running

Misc-Green Mtn Ascent, Races-none, Long-16 mi Mesa Loop.

Kickoff Classic 5K

I ran the Kickoff Classic 5K on Labor Day. Time: 21:28 min, pace:6:55 min/mi, 30/149 all, 27/106 men, 1/14 60-69.

September Training Plan

Easy - 7.5 mi
Tempo - 5.5 mi
Repeats - 6x800
Long - 20 mi, 3:30
Miscellaneous - Bear Mtn
Races - 9/3 5K CU, 9/30 13.1 BBR

Green Mountain

I ran up Green Mountain 8/12/07 on Amphitheater, Saddle Rock and Greenman trails in 54:54. Start Gregory Canyon parking lot 5800 ft, summit 8144 ft, distance 1.87 mi, elevation +2344 ft. Descend on West Ridge, Ranger and Gregory Canyon.

August Tempo Runs

Start at Bobolink to Hwy 36, back to Bobolink and finish at 55th St. Distance 4.85 mi, warm up 1.5 mi, cool down .5 mi.

date time HR pace
8/08 39:45 135 8:12
8/15 38:54 135 8:01
8/22 37:57 140 7:49
8/29 37:36 146 7:45