October F12 Summary

Runs - 22
Workouts - 9
Injured - 0

The Bad:

Wash Park - No comment on the redesign and associated safety concerns. My take is on the time it's taken the folks to finally set up the eastern flanks of the path. Tear up the existing route and do nothing for 3 plus weeks other then fill it with 3 foot high mounds of that gravel/path mix. Leaving that gravel/path mix in a pile for 2 plus weeks.

During this time a new path next to the existing path had been created by those not wanting to run on the street and that mound of gravel mix getting beat up by folks messing around on them.

And when they finally got to laying out the path, they did such a half ass job that the path is left looking and feeling like shit.

I've always felt that Cheeseman Park (please disregard shenanigans that occur within the park) as they nicest park in Denver. With their recent renovations completed, the running path within Cheeseman stands as a model to what all other parks should achieve to be. I really hope Wash Park doesn't think they're done with that portion of the trail.

The Good:

Consistency - The routine for the month was pretty simple. Hit the gym hard twice a week. Get a run in 5 times a week. Only missed one day of a scheduled run due to being under the weather and I made up for it with a double run a few days later.

Workouts - It feels great getting back indoors and pushing some weight. Early on, it was tough physically and mentally to get back into it, but after 5 straight weeks I gotta say I'm loving it. All workouts consist of 40+/- minutes of upper body and core and 20+/- minutes of legs. Goal has been to thrash myself and I've been doing a good job so far. So good in fact that my biceps hurt while typing! Alright, that's a bit extreme but you get the point.

Runs - The running early in the month was low key. Averaging around 6 miles per run for the first half of the month with no long runs the first 3 weekends.

I didn't see a need to do more then that. I figured a mental break from the grind was still needed and physically, it gave my body more time to recover from all the aches and pains that have developed over a long summer of running.

The last few weeks saw a nice steady increase in the running highlighted by 17 and then a 20 mile long run during the last few weekends of the month. Finishing with 53 miles over 5 runs in the last 7 days of the month. Never felt that I needed to do these runs, but more wanting to do these runs.

Durango - Spent a nice long weekend with friends back down in Durango. During their peak in town fall colors. 3 days of easy running along the Animas, up and down Smelter and around the Test Tracks and Horse Gulch. Oh and I can't forget the beer. Ska, Steamworks and Carvers.

Family Time - As has always been the case, my family comes first and with the huge cut back in running, I've been spending a lot of time with the family this past month. Perfect fall temps have meant lots of walks around Wash Park, Durango, Loveland or any other spot we might be hanging out.

Looking Forward:

More of the Same: I can't see my routine changing much during the month of November. I'll continue to slowly increase my miles and even tack on a double here or there. I'll also take one scheduled week off from the gym just to let the upper body do a mini recovery before I hammer on it again for another 8 straight weeks.

I'll also start mixing in some plyometrics into the workout. Nothing intense but enough to remind the body and legs that I do have the ability to move left, right and backwards. Not just forward.

2012 Plans: With nothing left on the race schedule for this year, I'll be putting together my race schedule for next year. Pretty much there but just looking at a few out of state family trips in which I can hopefully squeeze in a race.