D I C K D I M E

The following equipment is nearing replacement:

Friday - August 1

Run
  • 2h 40m
  • 14.10 miles
  • 11m 21s /Mi

E P I C

From my door i ran up the mountain. I was looking for the Mintrun Mile. Instead found a trail that went up and up and up. I made it to Eagles Nest 8 miles and 4500 vert. feet later! Actual stats later when I upload the Garmin. I didn't bring water or food and when I got to Eagles Nest (1:30 in to the run) I was thirsty and bonky.
Snuck into some kitchen and stole a green apple and an orange had some water, and since I'm racing on Sunday, decided to take the Gondola ride down the MTN to Lions Head. Then ran to Minturn via Lions Head.

The views were beautiful and I didn't see anyone until Eagles Nest. Just Dime, the tall grass, millions of butterflys and wild flowers, and the big old sun. I loved it!

Thursday - July 31

Run
  • 1h 20m
  • 9.00 miles
  • 08m 53s /Mi

run with TDM - about 4.5 and then some laps on the track. 2 800s in honor of Dills' 8x800s yesterday. 1st one was 3:07 and the second was 2:55. Sluggish.

Wednesday - July 30

Bike
  • 4h 24m 28s
  • 80.00 miles
  • 18.15 Mi/hr

Copper Triangle

So This was my first official Vail area resident athletic endeavor!! I woke up, had a pot of coffee, straightened out my new place and then decided to do a little ride! Since I live on the Copper Triangle route, why not do it? I've done it before so it deserved to be done! From my house in Minturn, I just started riding. No real intensity, but not a pussy ride either. As I was starting up Tennessee Pass (To Ski Cooper) I could see 3 matching bike kits. I decided to real them in. Got to the slow guy and he was sporting a sweet Wheatridge Cyclery suit and I blasted past. Got to the second guy and thought that I recognized him, so I said, "Hi, I love that bike shop" and he was like, "thanks!" and and I told him to say, "hello to Cody" and he said, "that's him - up there" and I figured, I would go get him. When I got to Cody, he looked back and said, "Hey Richard, you snuck up on me" and that was a big ego boost. Since Cody is a pro Xterra Triathlete and took 3rd last week in Crested Butte! We rode to Leadville, got some food and then headed up Freemont Pass and then to Copper. He was done, and I headed on to tackle Vail Pass.
Headwinds all the way home.

Great ride. I was really strong. I don't think I've ever ridden this route faster.

Garmin Ascent: 7923 feet

Run
  • 36m
  • 4.00 miles
  • 09m /Mi

Brick off the bike. Slow. It was hot and Ramone had no juice!

First: to my dear BT friends, I am sorry for my lame-ass non inspire lacky attitude lately... but as many of you know, I'm moving and I'm just really busy right now. I'll be back with a vengeance in a few days. Promise. BTW, RAMONE AND DIME LOVE YOU!

Tuesday - July 29

Bike
  • 16m
  • 3.50 miles
  • 13.13 Mi/hr

Ride home from the U-Haul joint.

Still moving stuff. I'm tired. The Denver place is just about empty. Pretty sad... end of an era.

Monday - July 28

Bike
  • 14m
  • 3.50 miles
  • 15.00 Mi/hr

Rode the fixie to get the UHAUL

U-Haulin' to Vail today... This could very well be an unplanned day off. I would love to go to the Gravel Pond tonight, but I doubt I'll be back in time. I'll bring my running shoes and swim gear with me just in case. If I don't get a workout in, no big deal. I had a HUGE weekend and I'm sure a little rest would benefit me. I'm starting to feel like I'm ready for the 5430 HIM. I'm looking to go under 4:40 (4:45:59 last year). I'm thinking: 38ish on the swim, let's say 40:00 to be safe... (last year 42:39) 2:22ish on the bike (last year 2:21:04)... I could go faster or slower than last year, I killed the bike last year (23.8 mph avg) so anything close will be good. 1:35 on the run (1:39:39 last year - the heat did me in). This puts me at 4:35, last year both of my transitions totaled 2:34 so if I match them that puts me at 4:37:34! I would be so stoked if I pulled that off. Everything has to go right, but it is possible. I have to swim well, I actually could make a little time on the bike too and then I must hold it together on the run. That course is tough and it is always hot out there... I feel capable of the time, though!

Sunday - July 27

Bike
  • 2h 22m
  • 48.60 miles
  • 20.54 Mi/hr

Denver loop. I felt a little tired on the bike today. Dills' was hammering and I rode his back wheel more than he rode mine. It was hot and the bike trail was crowded. Great ride.

Run #1
  • 41m 30s
  • 6.00 miles
  • 06m 55s /Mi

Second run of the R/B/R brick. By now the sun was cookin'. Dills' plan called for two miles easy, second to harder, and the final two very hard. I figured with the extreme heat that if there were going to be any fast miles, the first two would have to be them. I took off pretty hard right away, and just hung on to the finish. The last mile is uphill and I could feel my heart trying to blow up my chest cavity. Turned the hose on and poured cold water over my head when I was done. Had pancakes, beers and Margs afterwards. Awesome!!

Run #2
  • 47m 50s
  • 6.00 miles
  • 07m 58s /Mi

First run of the R/B/R brick with Dills. This run was at an easy warm-up pace but at 7:30 the sun was already warming up!

Oh nooooo! 6:00 AM and it's time to head to Dills' house for our Run/Bike/Run brick! Something tells me I shouldn't have finished the whole bottle of Funky Llama Shiraz. Especially after finishing off the 6er of Coors Light! Dills is gonna' hurt me.

Saturday - July 26

Bike
  • 1h 03m
  • 20.00 miles
  • 19.05 Mi/hr

easy spin after swim... no real hard efforts, just loosening up for tomorrow's HUGE Run,Bike,Run brick with Dillard.

Run
  • 1h 20m
  • 12.00 miles
  • 06m 40s /Mi

This was a good workout. I ran with my Team Denver Marathon athlete, Karie, who is a FAST girl... We did 3 x 3 mile at tempo and then I did a 4th to cool down. 4 minute rest between each interval... Good effort

Swim
  • 41m 30s
  • 1975.00 meters
  • 02m 06s /100 meters

Snuck in to the pond later than I was supposed to!

DickDime's Training Log


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