Go slow to go fast.

March 2010

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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:

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

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
86.900.000.000.0086.90
Bare Feet Miles: 21.39Five Finger Treks Miles: 51.01Five Finger Sprints Miles: 14.50Cycling 2010 Miles: 28.72
Night Sleep Time: 40.50Nap Time: 0.00Total Sleep Time: 40.50Weight: 186.35
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Went swimming and lifting at the gym for a little while.

 I'm taking the week off running and biking to let my right glut settle down completely. I had an ankle issue, and I gave it an entire week off, and it hasn't been back since.  I'm hoping with a solid week of rest, I can start building back up my mileage from a 'non-overused' status that will give me better results.  

I've been itching to get out though. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Swam for 1 Mile - that felt great.  Just under 30 minutes of swimming.

Then I did pullups and dips and some other weight lifting that felt really good also.  

I really enjoy getting a good workout in, regardless of what it is.  The body just always feels so invigorated when it is exercised. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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Did a little over a mile in the pool again this morning.  Felt great.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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I went to Richey, the ART therapist/Chiropractor.  

He worked on my right butt/hip and my left quad/knee and adjusted my mid back and it felt great!  I feel like going running tomorrow.  I think I may.  I think my butt has had enough rest for now. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.000.000.005.20

Aaahhhhh...barefoot in the sun with shorts and t-shirt.  What a glorious morning run.  

My legs felt great...feet took a mile to get used to running barefoot again, it has been a while.  My right hip was kind of telling me it was there, but was warmed up within the mile.  It felt great to be out running in the sun...spring is in the air, which makes me happy.

5.2 Miles - ~45 Minutes - 8:40/mile - HR 145 - Elevation change: 600 ft 

Bare Feet Miles: 5.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 187.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Did my first ascent up Green mountain today in Boulder.

WOW!  What have I been thinking not running up mountains all this time??  That has to be the best way to start the day off.  I started running at the trail head at 6:30, the sun was just coming up but I never saw the sun because I was in the canyon.  It was quiet and peaceful, and I had the entire mountain to myself the whole run.  Never saw another soul.  I felt like singing along a lot on the way up the mountain, but I couldn't because my heart and chest were pounding too hard...but on the way down I was just belting it out as I bounded down the pine needle covered soft dirt and snow pack.

When I took off up the trail I was Immediately humbled as my calves were on fire after the first steep mile.

Then I hiked for a couple minutes to recover, then it leveled off just a tad and I ran again.

I was able to run the majority of the 3.4 miles to the summit from the trailhead, but there were sections where the steepness was too great for my current fitness level.

I guess since that's the first time I have actually ever attempted to run to the top of a mountain I'll cut myself a little slack though.

But I was very humbled by the constant steep grade that Anton Krupicka runs up in 32-34 minutes every day...it took me almost 55 minutes.

Here are the stats:

6.5 Miles - 1:31:40 - 14:09/mile - HR 146 avg - Ascent: 3600 ft - I like it!! - Descent: 3600 ft.

As depicted below the summit of green mountain is close to 8200 ft.  The trailhead is about 5750 ft.  There are some ups and downs along the way netting a total ascent of about 3600 according to the garmin.

I will be heading back to that trail on a frequent basis in the coming weeks, I am positive of that.  What an incredible place to run!

Five Finger Treks Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.500.000.000.000.50

Lifted weights for 30+ minutes, Ran 1/2 mile around the track just to move my legs a little, swam for 20 minutes.

My quads have some lactic acid build up in them from yesterday that I can feel when I go up and down stairs.  I'm definitely going back to that trail again this week sometime...now I completely understand why Bryce runs the same peak by his house over and over, I didn't quite get it before.

Bare Feet Miles: 0.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.470.000.000.006.47

Midnight Mountain Massacist, or something like that.

I spent all of about 15 seconds at the summit...my toes were going numb in just my FiveFingers and 6 inches of powder, so I looked out into the cloud I was surrounded in, couldn't see much, and turned back down the trail.

All day I was itching to go run Green Mountain again, but the day was too busy.  But I used my desire to get out and run as a motivator to get my tasks done for the day, so as soon as the kids were in bed, I was able to knock out some property research in about 1/3 the time it normally takes me and I threw on my running clothes and headed to Boulder at 10:45 pm

I ran most of the way to the peak this time, if I walked it was only scrambling or pulling myself up the steepest sections.  But despite this, it took me longer than Monday because it was much more slick due to 4-6 inches of snow on the trail and it was dark.  It took me exactly 1 hour to reach the summit compared to 55 minutes on Monday.

When I was about 40 minutes into the run, my toes were pretty cold and numb, and I was seriously questioning whether I should go on.   But I really wanted to make it to the summit.  Also, I knew from experience that my feet get cold for some reason when I'm going up steep trails, but going down they almost immediately warm up.  I was hedging my bets and hoping that was the case, but having my doubts and wondering if I was going to get to the top with numb feet and still have an hour of freezing to do on the way down.

Sure enough, almost as soon as I started going down hill the blood started flowing in my feet.  Within minutes my feet were completely comfortable and stayed that way the rest of the run down.  I don't fully grasp why it makes such a big difference in warmth of the feet going down hill, but I'll take it!  Toward the bottom, my feet were sweating and it actually felt refreshing to hit the powdery sections again...weird.

6.47 Miles - 1:49:04 - 16:51/mile - HR: 143 - Ascent/descent: 3300 ft (apparently the gps isn't completely accurate/consistent since it said 3600 for the same run on monday, maybe there are less or more satellites in range at that time of night.)

What a fun run.  Just like on Monday when I turned the final corner and saw my car I was kind of bummed that I was back already.

I took a few pictures at the trail head, and it was pretty interesting to me to see what happened when I adjusted the shutter speed and let in more light...check it out...all these were taken within seconds, at about 1:30 AM...funky how it looks like sunrise in some of them eh??


Five Finger Treks Miles: 6.47
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.270.000.000.009.27

What a beautiful morning to be running through the mountains!!  Sunny and 40+ Degrees.

 

Here are my stats from the run:

 9.27 Miles - 1:57:54 - 12:43/mile - HR: 144 avg - Ascent/Descent: 3600 Ft.

We didn't make it up Green Mountain because it was a bit icy so we ran around on flagstaff mountain instead.

What a fun morning.  I really wanted to keep going for another couple hours...but that will have to wait for another day.

Five Finger Treks Miles: 9.27
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 186.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Easy loop around my neighborhood first thing in the morning.  

 Felt good. 

Five Finger Sprints Miles: 5.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

What a crazy week.  I don't know how some people live on 5 hours of sleep at night.  I die on 5 hours of sleep.  Right now after 3 days straight of about 5 hours of sleep I'm wasted.  

Monday-Wednesday this week were so GORGEOUS!!  And I have been working 16 + hour days all those days because I think my boss is crazy.  It has been driving me nuts being out driving around in this amazing weather and not being able to go running through the hills in it.  

I did manage to squeeze in a quick run this morning finally.  It was about 50 degrees, sunny, perfect weather for an easy run around the neighborhood. 

Bare Feet Miles: 4.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.210.000.000.0015.21

Every night this week I have only had 5-6 hours of sleep.  So I went to bed early last night to catch up because I was exhausted.  Then I woke up at 3 am and couldn't sleep anymore.  

So I decided to go running.

Went running for 8 miles really slow in the dark and wet as the snow began falling.  Sometimes the snow was coming down hard and sideways in my face, so I changed directions.  I was wearing sunglasses even though it was dark outside, just to shield the snow.

Then I came home and laid down on the couch for a while, enjoying the book "Atlas Shrugged" that I have been listening to.

Then my son woke up, and soon I saw the parade of happy kids coming out of Breanne's room after Abe went in dutifully to pull Ali out of her crib.  I'm not usually up at that hour and it was fun watching them greet the day with so much enthusiasm and joy, and then burst out in screems of "Daddy" when they noticed me in the living room.  

We hung out for a while and Nan got up and made some oatmeal, then I put on my dry treks and went back out for another 7 miles.

The first 8 took me 1:18.  I must have been awake for the second 7 which took me 1:01.  The whole run was really light effort and enjoyable, just caught up in the story I was listening to, wanting to keep running all day, but needing to move on with the day. 

15.21 Miles - 2:19:46 - 9:11/mile - HR: ? no strap - low, probably 130-135 avg - 2135 FT ascent/descent 

Five Finger Sprints Miles: 8.00Five Finger Treks Miles: 7.21
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.030.000.000.005.03

Nice sunny day.  Caught up on sleep for the week this morning and then had a fun party for my 4 year old Breanne's Birthday.  Then went for a run in the FF's, but had some chaffing in the arch so kicked them and my jacket off after a mile and felt better.  Super easy, slow run, just enjoying the sun and listening to 'Atlas Shrugged', which so far I am enjoying quite a lot.

5.03 miles - 47:14 minutes - 9:23/mile - HR: 129 avg - 800 ft ascent/descent

Five Finger Sprints Miles: 1.00Bare Feet Miles: 4.03
Night Sleep Time: 10.50Nap Time: 0.00Total Sleep Time: 10.50Weight: 185.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.350.000.000.007.35

7.35 Miles - 1:00:40 - 8:15/mile - HR: 142 avg - Ascent/Descent: 650 FT

Nice sunny run today.  Felt really good.  Took me a few miles of down hill running to warm up, then I held the same pace coming back up the hill.

Five Finger Treks Miles: 7.35
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 186.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.160.000.000.007.16

7.16 Miles - 1:08:09 - 9:30/mile - HR: 135 - 750 FT Ascent/Descent

It's really sunny and beautiful this morning.  Nothing eventful today, but really enjoyed an hour run in the sun with a good book. 

Bare Feet Miles: 7.16
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.600.000.000.005.60

Spring time in Denver has crazy weather.

Tuesday morning I was running in bare feet, Sun, and a T-shirt. 

Wednesday morning I woke up to about 10 inches of Snow.  Took a day of rest.

Then by today a majority of the snow was gone.  But it was kind of icy, so I sported the FF treks and did a quick run around the neighborhood.  

I felt good after a day of rest and going 7-7:30/mile pace up the last mile hill felt really easy and only held my HR about 150.

5.61 Miles - 43:51 - 7:48/mile - HR: 143 avg - 500 FT ascent/descent 

 Oh yeah, and I'm stoked today! Because my friend from Kindergarten T-ball the great Jentron signed up for the golden gate dirty thirty and is now committed to doing it with me. 

Five Finger Treks Miles: 5.60
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 187.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.610.000.000.008.61

SO GLAD TO BE BACK TO THE MOUNTAINS TODAY!

Here are my stats for todays run, which was epic and highly fun:

8.6 Miles – 2:33:13 – 17.48/mile avg – HR: 138 avg – 4300 Ft ascent and 4300 Ft of descent

It was really muddy the first mile, then snow pack the second mile, third mile was steep and deep to the peak.  I love running in the mountains.  I must say though that I am eager to bid a fond farewell to winter this year and welcome spring and summer mountain running with open arms.

Here's some video I took on my phone today:

 

**Next day...Bummer...the left side of my foot is painful to the point of a slight limp. It started becoming slightly painful after my last trail run 2 weeks ago, but doesn't bother me when I run. But it seems to be increasing and has the signs and symptoms of a stress fracture in my 5th metatarsal. I hope I'm wrong, but I think I'm right. I'm going to give it the week off and just cycle this week since the weather looks awesome. If it is a stress fracture, I will need to take 5-6 weeks off I'm guessing to let it heal. Anyone have any pointers on that for me?

Five Finger Treks Miles: 8.61
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 185.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Well...back to cycling for a while it looks like. 

Fortunately for me I love cycling or I might be tempted to be bummed out.

I'm actually looking forward to the excuse to ride up super steep canyons as the weather is now getting warmer.

I am still dreaming of running all the peaks on the Front Range that stare down at me every day, but for now I will take of advantage of enjoying riding again, up into the hills while my foot heals.

I'm not sure that I have a stress fracture, but I think I do, in my 5th metatarsal.  I'm going to get it checked out to be sure though.  In any case I'm going to bike this week instead of running.

 Just did a quick ride this morning with the time I had:

14.72 Miles  - 17.8 mph - HR 127 avg - 715 FT elevation. 

Cycling 2010 Miles: 14.72
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 186.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

14 Miles - 41 Minutes - 20.5 mph - HR: 145 - Elevation: 780 FT.

After about 2 miles of riding today my rear derailleur cable snapped.  For about 5-10 seconds I was bummed because I had JUST BARELY commented to myself in my mind how much I was loving being out riding, and then I thought my ride was going to be cut short.

Then I realized I could just single speed it for the rest of my ride.  My chain was stuck on the smallest 12 tooth cog on the back.   So then as I cranked it up the steep hills I realized that I really enjoyed it and having to stand up and power climb all the hills felt almost exactly like running up steep mountain trails.  And I loved it.

 And now I understand single speedsters a little bit more, and I am actually considering leaving my derailleur broken.  It forced me to get an awesome workout up the hills and simulate mountain running a lot more.  Plus my overall speed for the workout was way faster than it has been in previous rides using the sissy gears.

I love the fact that my ride should have been done for, and my plans to ride spoiled and instead, because of the mishap, I enjoyed it twice as much!  Life is cool.


Cycling 2010 Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 188.80
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
86.900.000.000.0086.90
Bare Feet Miles: 21.39Five Finger Treks Miles: 51.01Five Finger Sprints Miles: 14.50Cycling 2010 Miles: 28.72
Night Sleep Time: 40.50Nap Time: 0.00Total Sleep Time: 40.50Weight: 186.35
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