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nicklang
    Dirty 30 [trdhb.co] Well this race didn't go as planned. I went out too hard. I didn't know what was coming (my fault for not looking at the details of the race beforehand). Also the heat got to me at about mile 16.
    nicklang
      Sanitas Intervals-Steep n Short [trdhb.co] Alternate 30 sec hard/30 sec easy all the way up Sanitas Had my first fall in like 3 years. Took a pretty good digger though no "visible" markings.
      nicklang
        Bear Peak via Fern [trdhb.co] before work Bit slower than Wed. but still felt pretty good. Up to the top in just over an hour. Legs were feeling yesterdays effort, but feeling really strong on Bear now a days.
        nicklang
          Easy Run [trdhb.co] Super easy run, shoot for 7 or 8 miles and around 1400ft
          nicklang
            Easy run with Hill strides [trdhb.co] run easy for the most part, every few minutes when you come to an uphill, put in a short burst of speed. I ran at Reynolds Park, pretty hilly, felt good on the legs.
            nicklang
              Bear Peak via Fern [trdhb.co] I think this might have been my fastest climb up bear. Everything went smooth and easy.
              nicklang
                Sanitas Intervals- Steep [trdhb.co] Warm-up: Run to Sanitas Main Workout: Run up the Mt Sanitas Trail alternating 4 minutes of hard work (running/hiking) with 1 minute of easy hiking until you hit the top.
                nicklang
                  Easy Run w/sprints [trdhb.co] every 5 minutes, sprint for 10 seconds, then settle into your easy pace again
                  nicklang
                    Pre-Work Fern Canyon [trdhb.co] from bear canyon drive, up n down quick Once you turn onto the Fern Canyon Trail- alternate 1 min of hard running with 3 min of easy hiking/running until you reach the top Descend smooth No GPS :( St…
                    nicklang
                      Pre Work Sanitas Lap [trdhb.co] On the ascent: Alternate 4 minutes of hard running with 2 minutes of easy running until you reach the top. Descend at a comfortable pace, focus on being smooth No GPS.
                      nicklang
                        Easy Sanitas Loop [trdhb.co] Take a lap of Sanitas from work, 4 miles, 1400vert Pre-race "rike". Legs felt good.
                        nicklang
                          QuadRock 25 [trdhb.co] Race went well. I was a bit nervous about the whole thing. Not sure how the body would hold up. I had a "goal" of under 5 hours and I got there. Looking forward to Dirty 30 in a couple weeks!
                          nicklang
                            Easy Run [trdhb.co] shoot for 8 miles and only around 800 ft of vert, nice little flat run Got more vert than was supposed to. But I mis-judged how "short" the trail I wanted to run was :/
                            nicklang
                              Easy Run- 45 min [trdhb.co] easy intensity, steady effort
                              nicklang
                                Easy Sanitas Loop [trdhb.co] Take a loop of Mt. Sanitas from work, around 4 miles, around 1400vert
                                nicklang
                                  Easy run with Hill strides [trdhb.co] run easy for 60-70 minutes, end with 5 by 10 sec uphill strides with 1:50 recovery between uphills
                                  nicklang
                                    Sanitas Intervals- Steep [trdhb.co] Warm-up: Run to Sanitas Main Workout: Run up the Mt Sanitas Trail alternating 4 minutes of hard work (running/hiking) with 2 minutes of easy hiking until you hit the top.
                                    nicklang
                                      Steep Sanitas Intervals [trdhb.co] Warm-up: Run to Sanitas Main Workout: Run up the Mt Sanitas Trail alternating 3 minutes of hard work (running/hiking) with 1 minute of easy hiking until you hit the top.
                                      nicklang
                                        Easy run w/ Hill strides [trdhb.co] Easy run for the most part, in the middle of the run do 6 by 10 sec uphill strides (not quite sprints, but pretty fast) with 1-2 minutes of easy running in between.
                                        nicklang
                                          Mt Sanitas- Gradual Intervals [trdhb.co] Warm-up: run to Mt Sanitas Main Workout: Focus on being smooth and light on the downhill parts, don't beat up your quads. do 3 climbs total. Note how long they take you. Cool-down: run to work