Go slow to go fast.

March 29, 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
11.000.003.000.0014.00

My wife is fast.  I challenge any of you reading this to out run her in an interval workout.  (OK Jason, you might be able to hang with her...for half the repeats...if you're feeling really fresh) She was probably going 70-80% today due to her race this weekend and I was still not really close to hanging.

Since Jason and George were both out for the green mtn. ascent at 6:30 I decided to join Nan, Colleen, Simon and Katie doing some 4 min. intervals.

Here were my pace splits for the 5 x 4min: 5:42, 5:28, 5:47, 5:31, 5:40 - The 1st and 3rd were up, the rest were down.  Nan's splits were way faster, I'm sure she never went over 5:30 pace on any of them.

I wasn't feeling all that sharp this morning.  But it still felt good to get the legs moving faster than normal.  But I couldn't seem to push my HR higher than 169.  Doing 800's last Thursday I was getting it up to 179.  Perhaps my legs were just flat from 2K of climbing yesterday, or the cold...not sure.

8.4 Miles - 1 hour - 7:09 avg - HR 151 avg - 160' vertical

But, being a creature of habit and also wanting to get some decent vertical in for the week before going to Houston to watch Nan race this weekend, I went directly from the FAC after the workout up baseline to the Gregory Canyon Trailhead and ran a loop up Green mtn. as an additional 'cool down'.   It was a gorgeous, calm, silent morning up there, and I thoroughly enjoyed myself.

Since I was all warmed up from the workout, it was the most comfortable I have felt in a long time cruising up to Green at a casual pace.

I exchanged greetings with Tony on upper greenman, then slipped on the spikes for the remainder and topped out in a really casually paced 48 minutes going the long 3.25 mile way up gregory to greenman.  I came down the front side, and shouldn't have taken off my spikes at the saddle junction because the front side warranted spikes pretty much the whole way below that...it was a bit slower going.  Rounded off the mileage a bit up gregory again to end at 14 for the day.

Green mtn. loop: 5.6 miles - 1:20 - 2475' vertical - HR: 142 avg - TH to summit 48 min.

Total for the morning: 14 miles - 2635' vertical - 2:20 - 10:00 avg

NB MT101 - Black 11.5 Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jon on Thu, Jan 27, 2011 at 22:58:40 from 98.71.181.194

I figure there are 14 or so people on the FRB who could beat your wife, based on marathon PR. Maybe a few more. Believe it or not, I'm probably the most even runner with her- 2 sec diff in 5k PR, 1 min in 10k, 55 sec 1/2 mara, 90 seconds marathon. Kind of spooky. But I definitely have her at the 50k, 50 mile, and 100 mile distances. Either way, have fun in Houston.

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