May 31, 2009 |

Sunday run report

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Two hikers smiling for a selfie in front of a green, mountainous landscape.

Let it flow. Let yourself go. Slow and low, that is the tempo. ~ The Beastie Boys


And a weekly summary! Whee!

A person wearing a yellow shirt, shorts, and a cap smiles while hiking on a dirt trail toward mountains under a cloudy sky.
A person wearing a blue shirt and shorts stands on a dirt trail in a grassy field with a large mountain in the background.

Bob and I hit the trails this morning for what turned into a pretty long run. Long enough that we ran out of water and I, being one who can process fluids like wildfire, got into a little trouble.

A red-tailed hawk soars against a backdrop of clouds and patches of blue sky.

We headed out from Bob and Lindsay’s about 9:30 and did a clockwise loop into the foothills of Boulder. Really a gorgeous day (a little warm for my tastes but I am a great big weirdo – see above). We ran south on Moorhead to the South Campus (or whatever it is called) and then headed up to Big Bluestem. Along the way we stopped for some photos then saw a hawk that had grabbed a snake and was circling above. Cool to see and great for the hawk. The snake… not so much.

A person wearing a bright yellow shirt and dark shorts jogs along a narrow dirt trail in a lush, green grassy hillside.

We made our way west to the Mesa Trail then dodged hoards of hikers all the way back to Chautauqua. Seems like every third person we passed knew Bob so we had some nice breaks to check out the scenery and enjoy our time in the outdoors.


Once we hit the Chautauqua, we went over the saddle to the Gregory Canyon trailhead then up and over the first ridge of Flagstaff. By this time, I had run out of water and was starting to bonk a bit so we jammed down to Lolita’s for a fill up. Bob treated me to a great big Gatorade and then I had to find a bathroom. Finally opted for the Library, which had a cool display detailing the inner workings and history of the Boulder ditch system. Yeah, I did say “ditch”.

So we meandered our way back to Bob’s and my abs started acting up. Coupled with the dehydration, I was only able to run in short spurts. Oh well. 16 miles total with an unimpressive time of 3:40 or something. That’s okay though, it’s all about time on your feet.



Post run, I had some problems reminiscent of last year’s 50-mile race where I feel like I really have to pee but then can’t. I have to really start working harder on consistent fluid and food consumption. Gonna see if I can set a timer on my watch or something. Running the marathons last fall got me out of the habit of taking sips every 3 minutes and powering down food at a regular clip. Dargh!


So here are the week’s numbers:


Monday: Run, 3.15 miles, 33 minutes
Tuesday: Run, 5.2 miles, 51 minutes
Wednesday: Hike, 8 miles???, 2.15 hours???
Thursday: Run, 4 miles, 35 minutes
Saturday: Run, 6.86 miles, 1 hour 20 minutes
Sunday: Run, 15.9 miles, 3 hours 44 minutes
TOTAL: 43.11 miles, 9 hours 20 minutes


All in all a pretty solid week. I think this week will be fairly mellow leading up to the Dirty 30 on Saturday.


Rach is making origami bunnies right now, which is super awesome. Yet another of her many talents.


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Hands holding a tablet displaying a video player interface. The video is paused.

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.