Go slow to go fast.

January 2012

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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:

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
50.509.000.000.0059.50
Altra Lone Peak Miles: 10.00Altra Instinct Black Miles: 23.00Altra Instinct Sep '11 Miles: 9.00Altra Adam Miles: 17.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

easy, slow, icy on the trails with no traction - afternoon run to chataqua, across mesa, down bear, up lehigh past fairview, home 1000' vert.  1:28

Altra Lone Peak Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Was going to do a latter workout this afternoon, but I got chilled after 6 mile warmup up and down NCAR and decided it was not the best day for it.  Ran easy the whole time.  1000' vert.

Altra Instinct Black Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Easy and super slow.  Legs felt a bit rickety.  Left groin/hip a bit off, right knee cap and groin a bit tender, doesn't hurt to run, just feels a bit off.  I have been rolling, stretching and compexing each day again. I was a slacker on recovery work for the last 6 weeks.

Altra Instinct Sep '11 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Easy run in altra adams.  marshall, cherryvale, bear creek loop.

2nd run in the adams, and I liked them even more this time.  I think I'll start doing 2 or 3 runs per week in them.   

Altra Adam Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

I've been working on recovery on a slightly sore right quad system this week, and thus haven't felt like doing any workouts, just easy running during the week.  So I resisted the urge to run 10 or 12 today and just stuck with an easy 7.  It helped, and was beneficial.

Altra Adam Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.009.000.000.0015.00

3 miles easy, 9 mile tempo, 3 miles easy at Davidson mesa in Louisville  W/lucho, GZ, sweeney, rob cussick, triathlete Brian, plus others.  Splits for the 3 mile loops during the tempo: 19:16, 17:34, 17:45.  Mile splits: 6:36, 6:27, 6:13, 6:01, 5:52, 5:41, 6:07, 5:49, 5:49.  

6:04 avg for the 9 mile tempo.  5:53 avg for the 2nd 6 miles of it.  Nothing to write home about but a good solid workout. 

It was a nice effort...good to get a longer tempo run in, it had been quite a while.  I was pleased to be comfortably hanging with Lucho for most of it.  I was ahead of him after the 2nd lap by a few hundred feet, I was feeling really good cruising the downhill 6th mile in 5:41.  Then he caught me on the uphill and beat me to the end on the 3rd lap by a couple hundred feet.

Nice to have a group to workout with lately.  It's more enjoyable to share the miles, especially when we can push each other on the tempos and intervals. 

Altra Instinct Black Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
50.509.000.000.0059.50
Altra Lone Peak Miles: 10.00Altra Instinct Black Miles: 23.00Altra Instinct Sep '11 Miles: 9.00Altra Adam Miles: 17.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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