In Mourning

So I lost a dear friend of many years this morning.

My blue Yoko hat, which I have had for 8 years, was taken this morning while I was on my run. As I do pretty much every morning, I wore my hat for the first ten minutes of my run, then left it on a fence post to collect on my way back. On the way back, the hat was gone.

Now, as most runners do, I have quite an array of hats in my possession, collected from various races, training clubs, teams, and sponsors. However, this was a very special hat. I received it my senior year from my XC ski coach, who gave them to each captain. Since then, this hat has traveled with me everywhere I go, including several countries in Europe and most US states. I wore this hat on every run that merited a hat for the past 8 years, and running will not be the same without it.

Whoever took it, you'd best hope I never see you wearing it, because I take no responsibility for my actions should I see you.

Oh yes, and the hat can be seen in the picture here.

Mt Sanitas

I went on one of my favorite runs yesterday: up Dakota Ridge and down the Sanitas Valley Trail. While I'd prefer to tackle Mt Sanitas itself, I didn't have the legs for it yesterday. In fact, my legs are rather sore after my 50 mile week last week, so I've opted to take today off. While it's not my preferred option, I think it's smarter.

In any case, I took my camera for once. I've discovered that my camera is light and small enough that I can just carry it in one hand and it doesn't affect my running. So here are a few pics from yesterday.

Any way, the first pic above is looking down from the highest point on the run. This is where I had my epiphany on why I run (there's a post on it well down there somewhere.


Above is looking south from the same spot, down towards the valley itself with the flatirons in the background.
Looking down the valley again, from a little lower. I love this part, because the trail is so nice that I can just cruise down the valley. I've pulled 4:30 miles down this thing before (doesn't count as a PR when it's all downhill). I got a few strange looks when I did that.

I'll try to add pictures of my other normal runs now that I have at least a decent way of taking my camera along. Hope you liked it.

It Seems to be Working

So about a month ago, I started a program to significantly increase my mileage while not overtraining. This basically involves a series of 4-week segments (increase, drop a bit, increase more, go really easy) of easy distance running. I've done a hill workout or two in there as well, as a little extra strength training, but I have not purposefully done any speed work.

So far, it seems to be working. My legs, after last week, feel pretty good after the first cycle. This week kicks off the first week of my second four week cycle, and so is a very long week in which I intend to run 50 or so miles.

So, the results. So far, I haven't raced since I started the program. I had the chance to yesterday, but opted not to due to the long workout the day before. Saturday, the long workout, I ran about 12 miles. The first 8 were at 8 minute mile pace (in a the craziest wind I've ever run in). The last four I decided to pick up the tempo "a bit." I completely surprised myself by pulling the last four in 23:40, which works out to 5:55 miles.

I've never run a 5k that fast. And here, at the end of my longest run of the week, I pull off 4 miles at that pace. It seems as though my training might just be working.