Go slow to go fast.

March 28, 2024

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Location:

Westminster,CO,USA

Member Since:

Nov 11, 2009

Gender:

Male

Goal Type:

Other

Running Accomplishments:

Finally started learning how to run in '09 after totally botching it up for the 14 years prior and dealing with chronic IT injury...have had zero IT band pain since fall of '09 and have run way more than ever before in my life...loving it.

PR's

Road Mile: 4:44 - Pearl St Mile August 2011 

2K: 6:32 - Uni HIll 2K 2011

3K: 10:07 - West end 3K 2011

5K - 16:53 - Turkey Leg 5K 2011

10K - 38:38 - Butte to Butte Eugene OR 2003 

Half - Never raced a half

Road Marathon - 2:57:19 - 11/12/2011 - solo.

Trail Marathon - 4:48 - Kings peak August 2011

55K - 4:59:54 - Moab red hot 55K 2011

Short-Term Running Goals:

Be healthy, run injury-free, listen to my body.

Sub 16 min 5K

Sub 34 min 10K

Sub 2:40 Marathon

    2012 Tentative Schedule

  1.  Quicker Quaker 5K January
  2. Boston Marathon - April
  3. ??

Long-Term Running Goals:

Get stronger, faster and more fit as a runner and biker to allow for bigger adventures as the years go on.

Still be running in my 80's.  

Personal:

I'm married to Nan Kennard and she kicks my butt at running.  She has beat me handily in every race we have done together except for a downhill mile we did once.  She is my running inspiration.  I'd like to run a marathon with her someday and actually keep up.  

My Personal Blog

My Family Blog

My Business Blog 

Favorite Blogs:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Bare Feet Lifetime Miles: 282.68
Cycling 2011 Lifetime Miles: 291.40
Altra Instinct July '10 Lifetime Miles: 637.35
Altra Instinct Sep '11 Lifetime Miles: 481.45
Altra Lone Peak Lifetime Miles: 157.50
Altra Instinct Black Lifetime Miles: 69.00
Altra Adam Lifetime Miles: 27.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.600.003.000.007.60

Did a moderate workout with Nan and the Running Republic tonight.

I purposefully held back a notch on the repeats and it made it feel slightly easier than previous workouts, but it was still a solid effort...I don't think I was very far backed off when I look at the paces.  Nan was of course doing the same, not going all out, only she was a distance ahead on each one.  

 Here were my splits:

10 minutes at 5:50 pace, 3 minute slow, 4 X 2.5 minutes at these: 5:44, 5:40, 5:46, 5:53.

The coach said we should do half marathon pace on the 10 minute interval...oops.  I'm pretty certain 5:50 is not my current half marathon pace...probably more like 6:30-6:45 is a lot more realistic for that.  So perhaps I pushed that interval harder than I should have 2 days before a race.  Oh well...too late now.  It felt good and smooth, so I went with it.  I wasn't maxing my effort at least.

The 2.5 minute intervals felt relatively easy going at just a slightly faster pace but for much less time.  The last two were more uphill, the first two were slight down hill.  It was a pretty even and good feeling effort.

Hopefully the roads aren't icy on Thursday...its going to be friggin' cold, but as long as its not icy it should be alright for the race.

Looking forward to seeing how the last month or two of training will translate in a race.

 

NB MT101 - Green 11 Miles: 7.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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