Coaching: Getting systematic.

on the Doudy Draw run, at mile 6.9.

After a year now of building a deep and wide base, I'm ready now to get systematic about my running. To prepare for a good strong run at Moab and at the Colorado Half Marathon in Fort Collins, Coach says it's time:

You should get consistent at 3x/week for now, with the third run being the speedwork I give you.

I'm starting you with the fastest speed, but also the shortest distance. Remember, we don't add much distance in a given week.

This week, add one short run as follows: get a good warmup, then do two 1/4s at your prescribed 1/4 mile pace.  If two are really easy, do two more.  Then do a good cooldown and stretch.

Yesterday's run, under Coach's instruction, was back to 10 miles. I did Four Mile Canyon, from Orodell up to Salina, five miles up and back. I had two goals:

1. Run the entire distance, no walking, up and back. It's 3-4% grade, which isn't a killer, but doing it for five miles continuously is a challenge. The last mile, between Crisman and Salina, is 6-7%.
2. Keep my Heart Rate in the 120's and low 130's.

I met both goals.

I was repeatedly surprised by where my fitness has come to. I'd look ahead to a long, uphill stretch and think, Well, I've met my Waterloo here, but then I'd just put one foot in front of the other and discovered it was easily within my reach.

The full GPS data download--map, HR, elevations, timing--is at Garmin.Connect.

Here's the Split Summary.

Elevation Gain says 1,761. Profile map says 5700 to 6700. 1,000 ft was plenty.

HR going up hit its peak in the mile between Crisman and Salina. HRave overall was 129. Perfect.

It was another run with Avg Speed at 12:40m/m. Almost spooky to me how consistent that is, despite the terrain. I'll journal on that aspect one of these days.

I had my camera with me but was so totally captured by the run I failed to make even a single image. So I've posted a remembrance of last week's 14-miler.

The numbers and the coaching and the strategy issues dwindle to next to nothing compared to the serenity of coasting along in the trees and stream and snowbeds, rocks and mountains and crisp, bright air of Four Mile Canyon.

I returned with my body feeling great and my spirit soaring.