Well, McGurk and I met up at Mt. Falcon parking lot at 8:30 Saturday morning. I had just run a 33:08 10k the afternoon before and was feeling it pretty bad. It was only a tempo, but at altitude, and not doing anything of the sort for a long time, my calves and quads were feeling a bit soggy. Luckily, McGurk was feeling a bit under the weather from a long week at work. We headed out, starting up Mt. Falcon and hit the pavilion at around 30min. Nice and easy, but feeling the legs much more than I did when I ran it in 25min. We just continued on to the parking lot (4 miles) where I used the bathroom and dispensed of the fatty BBQ and uncountable margaritas I had the previous night. Alright, now I can run:) We continued on and headed toward Parmalee Gulch Rd. where we started on the Lair O the Bear trail. 6.5miles along the tail and we were down to the parking lot. We were both feeling the legs a bit, but I was finally feeling a bit looser from the previous day's effort, and I knew it was mostly downhill now. I don't know why that sounds like a good thing. I hate, HATE! downhill. There is no better way to ruin a run than to add a long downhill. Down 5 or so miles, and then the final climb up to the parking lot at Mt. Falcon. I think the run is somewhere in the 19-20mile range. I will attempt to map it and put it under the post. I think the run would have been great in reverse, but it was a bit too much pounding for my liking. We were both hurtin' a bit after the run, but some stretching and a Chipotle burrito later, I was feeling alright. All in all, not too bad, but that hill down to Morrison made for a long day. Somewhere around 2:30...
Sunday was great! Adrienne and I woke up, made a German pancake, a cappuccino, cut up some strawberries, and sat out in the sun and enjoyed breakfast together. After that, we decided to go out for a run together. Adrienne had run 13 on Saturday (which was her longest run ever)!!!! and she was great. Up Waterton Canyon (up out, down back) to the dam. She averaged 9min pace for 13, which was amazing considering that she was running 10min pace for 4miles just six or so weeks ago!!! So, she was tired, and I was hurting a bit in the knee and right achilles due to the pounding from yesterday. We headed to Bear Creek with the thought that we would get in 5.5 along the creek. When we got the the turnaround, I told her that we should do 7 and do the 3 creek crossings:) She was all for it and we started trudging along the creek. Re ran 7 at about 9min pace and she did great. With soggy shoes and socks, we got our little puppy, Guinness, and iced in the creek. The legs were feeling much better after that, and we enjoyed a great day together.
This week will be pretty good. Some hard hills and maybe one tempo run. I have a race in two weeks, and I would like to have some speed for it, but I am resisting the urge to do repeats. The season is young, and being injury free is much better than the alternative. Miles and hard hills should do the trick. Finally, some beautiful days in Denver!
Just add 6.5 for the Lair O the Bear Trail. Yikes...
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