May 13, 2011 |

Slowly but…

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Slow and steady wins the race. ~ Marge SImpson



Been really just recuperating over the past few weeks and started running some longer, more focused efforts in the last week or so. One mistake I made after the Denver Marathon last fall was to jump back into hard training too early which resulted in having to take some extra down-time to get my legs back. Post-Boston, though itchy to get going again, I resolved to not make that same mistake.


I have been following Mark Plaatjes’ orders and took two weeks REALLY slowly then added a regular regimen of somewhat reduced duration workouts over the last couple of weeks. This past week featured an increase in intensity with mile repeats on Saturday followed by what turned out to be a good 1, 2, 3, 3, 2, 1, 1, 2, 3 pyramid workout on Tuesday. I felt a bit slow but my spits proved otherwise. I backed off going purely by pace on this one and just tried to hang with some of the faster runners in the group. They typically would gap me after about 15-30-seconds of each interval then I would maintain that distance through the remainder. My last set was still strong where others were fading so I am marking it up in the “plus” column for the overall effort.


Wednesday’s run was a good one as well. Tried to rally the #DenverLunchRun crew but people were either tapering for this weekend’s Colfax Marathon, stuck in meetings or too ill to get out in cold, rainy conditions. Twenty minutes before I was scheduled to head out, it was pouring rain and high 30° temps. Not fun weather in which to start a run but by go-time, the rain had tapered off a bit. I definitely came back wet but at least I was able to get my core temp up before getting too soaked. Stayed warm throughout the run, Cherry Creek Path was a ghost town and it felt good to be out braving the conditions. Some training is more mental than physical and this run definitely counted in that arena.


I signed up for the Bolder Boulder race on Memorial Day. It will be good to get in a short effort with a lot of people. Hoping to use the race to hone some skills which I currently am lacking and get some more experience with race day focus and big crowd racing. The course is difficult and I am not sure if I will be rested fully to run a PR or not but my big plan is to not get too frustrated in the early going, work the course and see what kind of finish I can put together. Still targeting my schedule for June and July in prep for the SFO Marathon and am excited to get rolling on some longer runs with faster finishes in the weeks to come.


Stay tuned for more…

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Two videos…

February 20, 2026
In case you hadn’t seen these (and also for my friends at Adventure Film ), here are a couple of must-see running movies from Joel Wolpert:  Geoff Roes: Slogging to the Top
Runner in blue and red gear sprints across grassy terrain, mountains in background, cloudy sky.

Long time running…

October 27, 2015
Guess who’s back. Back again. ~ Eminem  Still working out some kinks in the site but hoping to be more active and on the regular up in this joint. Quick catch up: 2013: NYC was a bust. I experienced a heel problem which led to a hamstring problem and I shut down my quest for an NYC finish. At least for now. The remainder of 2013 was spent trying to get uninjured. 2014: Injuries persisted in 2014. When the heel/hammy started feeling ready to run again, I broke my ankle bouldering. Literally came off the wall a foot and a half off the ground and popped my ankle. Whee. So more recovery and I pretty much switched to riding mountain bikes for the year. 2015: Back at it in 2015. Running pretty well. A bit off my game from day’s past but still having fun. Even entered a few races which didn’t go well. Just trying to figure things out and stay happy/healthy. More to come, I promise. ~stubert.
Person fixing a flat tire on a mountain bike outdoors; green helmet, tan shirt, shorts.

Tabatas: Under-appreciated fitness boosters

August 24, 2013
I hurt myself today . ~ N.I.N. Ah the Tabata. Some people hate them, others love them. In the moment, they can be the bane of my existence but after rocking out a few sets, I really tend to notice the benefits. For the uninitiated, a Tabata can be applied to virtually any exercise type (cycling; swimming; push-ups; chess, I assume) but since I am a runner, I tend to knock these out while running. Go figure. Here’s the formula: Go as hard as you can for 20 seconds Rest for 10 seconds Repeat 8 times Feel free to do multiple sets Four minutes (per set) of activity doesn’t sound like much, but if done correctly, these can really help boost your fitness. I tend to replace strides with one Tabata on Fridays and will work in multiple sets as part of my Tuesday interval training. Just keep good form, really work the 20s and you’ll reap the benefits. ~stubert.