| 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 - Quicker Quaker 5K January
- Boston Marathon - April
- ??
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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 162.30 | 8.50 | 28.55 | 0.00 | 199.35 |
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| Bare Feet Miles: 21.00 | Cycling 2011 Miles: 15.00 | NB MT101 - Green 11 Miles: 32.10 | NB 205 Kimbia Miles: 57.70 | NB MT101 - Black 11.5 Miles: 49.75 | NB MT101 - Black 11 Miles: 29.90 | NB XC 507's Miles: 4.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy 5 miles barefoot on the bike paths. About 42 minutes, just taking it easy. In the 60 degree weather going barefoot on the recovery run is hard to resist. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| My body is in a weird funk today. My right knee on the lower right side kind of got swollen yesterday, I think from running weird due to my right ankle being slightly tweaked. Then I smashed my hand yesterday putting Nans bike in the car. Oh yeah, and I cut a painful slice in the end of my 'stub' of a left index finger when I trip going up green on Thursday, its really tender to the touch like it was after I chopped it off in the first place. Then, also last night, my chest all of a sudden started to hurt, like a muscle spasm by my sternum in my pec that caused a pinched nerve and made every breath painful. What the heck? Is my body just shutting down shop for the weekend or what? And today is the most drop dead gorgeous day of the year. 75 and sunny. Anyway...I wanted to run, but my body wasn't feeling that at all. Mostly because of the pain in my chest. But after the first session of conference I did get out for a sweet ride on my mt bike for 75 minutes on the trails south of Boulder. It felt great despite the chest pain, and was extremely fun. Then I got home and continued to feel extremely lethargic and weird. Weird day. But general conference has been really uplifting and that bike ride was incredibly nice. |
| Cycling 2011 Miles: 15.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles easy and slow - 43 minutes - 400' vertical. Just ran around lehigh and down past fairview and home on the roads. Thought my ankle was great after a couple days off...but it started hurting slightly after a quarter mile. Its nothing major and it comes and goes as I run, but its enough to make me want to get it worked out and gone so it doesn't turn into a problem. |
| NB MT101 - Green 11 Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 4.50 | 0.00 | 10.00 |
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I had a satisfying track workout today. Woke up to 52 degrees and sunny at 6:40 am. Only problem...30 mph gusts of wind outside. Well, at least going to the fairview track meant I would have a tail wind for half the time. A track may actually be the best place to do an interval session on a windy day. It would be totally demoralizing to try to do a mile repeat into a head wind. My buddy Eric Wynn is staying with us and I convinced him to join me for the morning o' fun in the wind around in circles, which was nice, because everyone else had bailed for the morning so I would have been solo. I decided to do a workout like this: 400, 800, 1200, 1600, 1200, 800, 400, and then some 200's. Here are my splits for those: 75, 2:38 (5:16/mile), 4:04 (5:24/mile), 5:30, 4:12 (5:33), 2:39, 71, 29, 30. I ended up only feeling like doing 2 x 200 at the end: Took it out conservatively on the first two intervals and then tried to make sure I stayed sub 5:30 pace on the 1200's and mile. It was TOUGH on those middle sets. The 4th lap of the mile after 1200 meters I about got blown off the track. But I still managed a 5:30 on that mile, which feels good. Without the wind I think it would have been a 5:20 effort or so. The next 1200 set was the toughest of them. It was pretty stiff wind on that one, plus that is probably the hardest set of the workout physically. I hit the last 800 on target and felt pretty strong with a 71 second quarter to finish up. Then a couple 200's for good measure and fun sprinting at sub 4 min. pace. It's kind of odd how 29 or 30 seconds is about what I run for 200's if I'm fresh or if I just finished a workout. Although the mile and second 1200 repeat were tougher to hold that pace than I would like them to be, I feel ok about where I'm at. Especially with how windy it was. But I also feel like in order to be confident in a sub 17 minute 5K I'm going to need to get 4 or 5 mile repeats down to around 5:20 pace. We'll see I guess. Fortunately my ankle (which has been a slight annoyance the last week or so) was fully warmed up by the time we got to the mile and didn't bother me at all after that. It was just slightly noticeable before that. So that was a good thing for sure. After totally flat fast stuff today, I'm looking forward again to going back to all out vertical on green on Thursday where sub 15 min miles feel like a huge accomplishment to me. For the morning: 10 miles - 1:18 - 7:49 avg - virtually 0 vertical.
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| NB 205 Kimbia Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Didn't do any exercise today and pretty much felt crappier mood-wise as the day progressed. It didn't help that I spent 3 hours at the city offices learning exactly how much hassle they intend to put me through on one of my remodel projects. New day please. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 3.00 | 0.00 | 10.00 |
| This morning, in a surprise turn of events, the vote was unanimous in favor of running up bear canyon to green for the weekly Thursday morning green mtn. jaunt. OK, I’ll admit, it was easy to get everyone to vote the same since I was the only one that showed up. I’ll also admit I’m kind of glad I was, because I’m pretty sure I would have succumbed to the ever-persuasiveSchlarb and run up the ampitheater route had he not been sick this morning. While I enjoy the company, I really enjoy the bear canyon ascent. It is definitely my favorite route to the top of Green mountain. Probably because I can actually run the whole way whereas on the steeper routes I’m more efficient hiking in some spots. So George, hopefully you will post this FKT to a new page with fastest known times for that version of the ascent so I can then hopefully convince Jason to add that one to the rotation. Maybe he’ll see the light once he tries it out. Then again Jason, I get why you and other mountain goats like the steeper routes…because you are actually capable of running them. Maybe my tune would change if I were more fit. Also, this FKT is only a FKT to me, as I’m certain many people have clocked way faster times on this route that I don’t know about. Anyway…The route I clocked today was from the sign posts at the start of the bear canyon single track at the junction of the mesa trail and the bear canyon trail. I stopped the clock at the summit marker. I started at chataqua and warmed up for the first 3 miles across mesa over to bear canyon. I felt a lot better starting the climb after a 30+ minute warm up. Here were my splits: - 22:17 to Bear west ridge trail junction
- 12:15 from there to the 4 way
- 3:42 from 4 way to top, plus 7 seconds to the summit marker.
- Total: 38:21
- Stats for the ascent route: 3.01 miles – 1842′ vertical – 950′ vertical for the first 2 miles – 890′ for the last mile.
Totals for the morning: 10 miles – 1:58 – 2700′ vertical. I ran a really slow warmup, and ran down from the summit to chataqua really slow. Running up, I ran pretty steady for the first 2 miles, then the heart rate jumped way up from there to the 4-way and I pushed it pretty good. But the last section from the 4-way up I went as hard as I could. And I was holding onto the summit marker gasping for air at the top. It seemed like it took a good 4-5 minutes for my heart rate to settle back down. Maybe not that long….but that last fifth of a mile from the 4-way definitely got my heart pumping hard. Based on our comparative times, I’m guessing that Schlarb could run that 3 mile route in under 30 minutes. Although, I feel like my effort today was somewhat stronger than the 45:06 I did on the greenman route last week. But this route is shorter and has less vertical than the middle route up greenman. It’s .2 miles shorter and about 450′ less of vertical. I am interested to see what others would post on this route. It was exceptionally gorgeous out there this morning. Being on the peak in the stillness of the morning sun, alone, gazing at the snowcapped Indian peaks wilderness after I could see straight again, was really, really nice. And as a trail report, the only ice left on the trail anywhere I could see is just the short section of switchbacks on the north face going down greenman. And that is almost gone too.
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| NB MT101 - Black 11.5 Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| I'm loving the warmer weather...it encourages bare feet and I happen to live where there are seemingly endless miles of paved bike paths complete with tunnels etc. I ran for 6 miles this morning on smooth, wide, pebble free sidewalks without ever having to stop to cross any streets. There are 2 or 3 street crossings in there that are just residential small streets. It's pretty awesome, and has lead to my new weekly Friday barefoot recovery run habit that has started as of late. 6 miles - ~46 minutes - maybe 200' vertical. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 5.00 | 0.00 | 0.00 | 16.00 |
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What a gorgeous day for a run in Boulder today! After taking it easy with 6 miles barefoot on the bike paths yesterday I was kind of itching to run a little longer and faster today, but not sure how my ankle would feel. It has been progressively feeling better, so I was hopeful, but unsure. After 6 miles easy with Nan I took a bio break and then jumped into a 5 mile tempo run on the creek path. The first 3 were slightly downhill from baseline/foothills out north and east, then the last 2 were slightly up hill coming back south on the s. boulder creek trail. The first three were really easy feeling, I wasn't pushing the pace at all, just running quick. Then the 4th mile I had to start pushing, and to hang onto a 6:10 pace the fifth mile was definitely challenging. I did the 5 miles in 30:36 -6:07/mile avg - with splits of 6:10, 6:08, 5:58, 6:10, 6:10. It felt great. And the best part was my ankle wasn't hurting at all through any of it. Finished off with 5 more miles easy heading home for 16 miles on the morning - 1:54 - 7:08 avg pace. Now its time to overhaul the garage...fun! |
| NB MT101 - Black 11.5 Miles: 16.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Today was the first day since the red hot 50K where I didn't wonder how I was going to feel. I've been working through various issues recovering for the last 6 weeks, but after last saturday's run, I could feel that I was back to normal with how easy it was to recover from. And also, my right ankle pain was gone and didn't show up at all during that 2 hour run. So today was a great day. The sun was shining and I was able to cruise easy on the trails feeling 100% normal. It was highly enjoyable and refreshing. And it makes me look forward to attacking a workout tomorrow without reservation or pain inhibitors. I think I'll do 4 X 1 mile with Nan at my goal 5K pace or under. It will be an interesting test to see how well I can hold sub 5:28's. 7 miles - 1:04 - 9:10avg - 1100' vert - skunk cyn to the end of the mesa single track, then back down koehler. Threw in 5-6 short hill sprints on the uphills on mesa. |
| NB MT101 - Green 11 Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 4.00 | 0.00 | 10.00 |
| I had a solid and fun workout this morning and am feeling pretty good about it. And mostly I'm liking how good my legs are feeling during and after. I don't feel tightness or issues anywhere, which is a pretty great feeling. Finally feeling fully recovered and normal after Moab in February. I joined Nan and the RRB for some mile repeats around Coot lake in North Boulder. After a few miles of warmup, strides and stretching we did 4 X 1 mile repeats. These were my splits: 5:20, 5:18, 5:22, 5:26 That last mile was definitely tough. Especially the last quarter mile. But I feel pretty good that my slowest was a 5:26 and it was on a dirt trail that has ups and downs. Last time I did 4 X 1 mile was around the indoor track a few months ago and my fastest split was a 5:26 with the others being 5:33, 5:36, 5:37. So that's some decent progress and I'm happy about it. Time will tell if I can hold 5:28 or under for 3.1 miles in a couple weeks. The good news is that this workout has enough time to set in and hopefully by then I'll have that extra bit of fitness that will allow me to string 3 of those together. It still seems like kind of a daunting task at this point. |
| NB MT101 - Black 11 Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| Had a really nice easy run up bear canyon, across mesa, down south shanahan. Not sure why I waited so long to get "The Postal Service" album...but I felt like some new tunes so I got it this morning and it was definitely worthwhile...some good stuff on there. Crossed paths with Johnny T on mesa, then again 30 minutes later on Lehigh as we were apparently running a similar route in reverse. I turned around and ran with him back up lehigh to fairview to add on a couple miles and chat. 9.5 Miles - 1:20 - 8:28 avg - 1500' vertical. I've been loving being back on the trails and hills for my easy days this week. Its super enjoyable to get up there and just cruise around with no plans or expectations a few days a week. It adds a nice contrast to hard workout days, which are also enjoyable, in a different way. |
| NB MT101 - Black 11.5 Miles: 9.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.45 | 0.00 | 3.20 | 0.00 | 11.65 |
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Schlarb and I met for the weekly Thursday green ascent this am, despite loads of new wet snow. I woke up to find that it had totally dumped on us over night and was still coming down hard. It was actually pretty nice out, the temps weren't below freezing. And the soft heavy snow felt kind of cool to run on...until it got really steep, then it was kind of annoying. After a short warm up, we decided to head over the mesa and up bear canyon. I was fairly certain I wouldn't be able to match my pace from last week though with all the heavy snow on the trail. It was worse than I thought it would be though. Once we started the climb up the canyon, it was ok for a while, then pretty quick we arrived to a section where it seemed every tree in the valley was intent on stopping anyone from moving up the trail. Tree after tree was overloaded with snow and hanging right in front of the trail. We had to duck under them all, or go around. It totally threw off the running rhythm. At one point I was literally on my hands and (bare) knees crawling through a 6 foot tunnel of overweighted tree limbs that left about 1 foot of space to get under. It was laughable actually. Any hopes of matching my time from last week were out the window, although I was feeling pretty fresh and the legs had plenty of energy. Then on the first river crossing I saw jason's foot print on a precarious rock in the middle, and I knew I needed to be careful there in order to stay up right. So I slightly slowed down...then promptly I found myself striking the ground hard with my left elbow and noticed my entire left side of my body submerged in the down flowing stream. Fun! This is a great time to ice out the legs anyway I thought...maybe I'll just chill here for a bit. Oh wait, that wasn't my thought at the moment after all. I jumped out of the creek pretty fast, pretty shaken from the abruptness and chilliness of it all, and continued up the path. Now wanting to turn around and run down because that was quite lame and it hurt, and the path wasn't getting any easier. But since Jason was up ahead, I had no choice but to press on and not be lame and just bail on him making him wait at the top forever wondering if I was alive. That was a good thing I guess. I struggled to get back into running again for a few minutes, then settled back in to enjoying the beauty of my surroundings. I never really got cold that I can recall, but my elbow hurt a bit. Anyway, I made it to the top in 44:30, a good 6 minutes slower than last week. It was fun though, mostly, and it was really beautiful out there this morning. Jason was a good 5 or 6 minutes ahead of me I think. Maybe I still have him beat (which would be totally meaningless but fun to razz him about anyway) for the time being on the time up that route...we'll see what his exact data was! Coming off the north side of green it seemed like foot high snow in some spots, definitely giving my bare calves a nice ice down. It was great...now I know how to save all sorts of time. Just combine the after run icing with the run itself and voila...efficiency! Total for the morning 11.65 miles- 2:30 - 3100' vertical. And here are a few pics Jason snapped from his phone 
  
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| NB MT101 - Black 11 Miles: 11.65 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 4.00 | 0.00 | 16.00 |
| Its hard not to enjoy how much easier it feels to run fast at sea level.During my warm up on the River path (where every single Boston marathoner happens to be running in the days before the race) I couldn’t help but notice how easy it felt to be running 6:30 ish pace on my warm up. I saw Josh Cox run past going the other way. Didn’t realize he was running this weekend…or is he?After about 4 miles of warmup and stretching and strides, I decided to do a few miles of tempo at whatever pace felt good. I pretty quickly settled into a 5:45 pace that I felt I could sustain for quite a while, so I just went with that.In the last mile the tempo I passed Ryan Hall and wished him good luck on Monday. I finished the 3 miles in 17:12 (5:44 avg) feeling like it wasn’t all that hard, but it was just the right amount of effort for today. As a comparison, I ran that pace in January when in a 5K race, and that was an all out effort. Sea level, and some increased fitness are definitely the factors there. I’m still not sure if I can hold 5:28 for 5K at altitude, but I think I’ve got a good shot at it. I’m pretty sure its going to hurt pretty bad the last mile of that though.After I finished my tempo run and was stretching, Ryan caught back up to me so I introduced myself and we ended up running 3 or 4 miles together along the path and back into town.It was great chatting with him. He’s a very nice dude. We share a lot of beliefs and convictions both being Christians, and it was cool to relate to him on that. I commend him for being so straightforward and open about his beliefs.It was kind of interesting to be running with him in that setting where we were passing by dozens upon dozens of other runners, because everybody knows who Ryan Hall is, and tons of people give him greetings and wish him well. That can’t be too bad of a thing I guess. I sometimes think it could be kind of annoying to be famous, and so I’m glad I don’t have to deal with that…but seeing from that perspective, I could see how it could be very motivating to feel so much support from so many people wherever you go PM - we met up with Anika and Emily, two of Nan's former BYU teammates this evening, so they could get their final pre-marathon run in. I tagged along. We just ran easy, did 4 strides, then 4 x 1 minute at marathon race pace for Nan, which is like my 5K race pace. 5.5 more miles for the day. It was kind of cold and pretty windy out this evening. |
| NB 205 Kimbia Miles: 16.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Easy cruise on the Charles river path after seeing Nan off on the bus to the start of the Boston Marathon. It felt kind of cool to be running in toward town on the way back and imagine all the runners who would soon be doing the same. Although I was glad to partake of that moment without the pain that most would be experiencing right there. |
| NB 205 Kimbia Miles: 6.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Back in Colorado. Glad to be home. Tired. I didn't sleep much the last couple nights. Tried out the new 507's I got for 40 bucks thanks to Faceless G. So far so good. I really liked the zero drop and they have great rock protection and a super low profile. What's not to love? They are still slightly narrow for my liking, even with the 2E width...but they're not bad. Just ran an easy 4.5 miles up skunk canyon part of the way and back. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 3.50 | 0.00 | 0.00 | 7.00 |
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By the time I got out the door for my run for the day at 5:30 pm, my legs were basically jumping out of my shorts to go running. I felt kind of cooped up all day. And also, I missed my regular workout yesterday. So I guess my body is just itching to get out and run faster. Hence I think I'll do a speed workout tomorrow morning. But today I just started heading up table mesa, and decided to run up to NCAR and back. Its a nice steady road run that gains over 700' over 2.7 miles. As I looked down at my pace early on I realized I must be feeling pretty good because I was running about 7:00 pace. I just went with that, and it was one of those runs where everything just felt amazing. Zero soreness, lots of strength. Maybe it was mental...I couldn't get all those world and american record setting runners from Monday out of my minds eye as I was running. It seems I often feel faster or better after I witness really fast strong runners for some reason. Anyway, I cruised up the entire ascent feeling pretty incredible and hit the sign at the top in 20:44. As I just looked back at my previous best time up that route from my house, I beat it by nearly 5 minutes! And I wasn't running all out. Just a steady, really smooth feeling run. It's kind of cool when that happens. The stats for the ascent are 2.7 miles, ~725' vertical, 7:41/mile. At the top I added a slow easy mile out and back on the trail up toward the mesa trail, then headed back down on the road. Total: 7 miles - 52 minutes - 7:26/mile - 1020' vertical.
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| NB MT101 - Green 11 Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 2.00 | 0.00 | 9.50 |
| Thought I would do a speed workout today. But was a little unsure if I would have the motivation because I may have run too hard of an effort yesterday up to NCAR. Decided to go for it because I was feeling good when I woke up. Was going to do an 800, 1600, 800 and then 4-6 X 400. It was a pretty steady drizzle of rain on me during the warmup, and about 43 degrees out. So the warm up actually felt kind of like I got progressively colder, wetter, etc. My jacket was heavy and soaked and my gloves after the warmup and stretch. Did the first 800 in 2:45 - just getting the legs moving. Then I went into the mile and the 1/4 splits were progressively slower until I just kicked it into gear the last 400. I did the 1600m in 5:24 with splits of 80, 82, 83, 79. But finishing with that 79 kind of sucked my energy out. I walked it off, then jogged a bit and started into the next 800, but after 400 of it in 81 seconds, I threw in the towel. I had lost my motivation to run fast in the rain. I decided to hold off until Saturday to get an easy day in and then I'll feel fresh for the workout. Jogged home with Patrick Hunt who was finishing up an easy workout at the same time. |
| NB 205 Kimbia Miles: 9.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Barefoot Friday. The sun came out this morning for my weekly barefoot jaunt which was nice of it. Although, I really enjoy running barefoot in the rain too. I didn't know where I wanted to run until I got out about a mile. Then I started feeling really good so I decided to head up toward Boulder Canyon on the bike paths. I made it up part of the way into the canyon a half mile past EGF park before hitting 5 miles and deciding to turn around. It was a super enjoyable smooth feeling easy run where I just felt like I was gliding effortlessly through town. I love those runs! And I really love the creek path network because I can run for miles in every direction without crossing roads or having to stop at all. And its an especially smooth and comfortable surface to run barefoot on. 10 miles - 1:14:55 - 7:29 avg. - 400' vertical
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| I think I got too much sleep last night. I slept from 9 - 7. That's the only explanation I can come up with for feeling lethargic and weird all day. This was the first day in as long as I can remember that I had a hard time getting myself out the door to go run. Weird mental funkyness going on today. I finally did get out for a run at 5:30. It took a mile or so of seriously slow trudging along that my body and mind finally started to warm up to the idea. It wasn't until about mile 4 that I actually noticed how beautiful the fowler trail was as I was heading east toward the mouth of Eldorado canyon approaching the massive cliffs that stand as gates to the canyon. There's nothing like a run through a beautiful wooded single track in the canyon to snap me out of a mental funk. Felt a million times better afterward...just wish I would have run first thing in the morning so I would have felt better all day. 5 miles - nice and slow. |
| NB MT101 - Green 11 Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| Easy. Slow. Marshall to s. boulder creek, up to mesa, to lower big bluestern and home past fairview. 8.1 miles - 1:13 - 9:00avg - 650' vertical. |
| NB MT101 - Green 11 Miles: 8.10 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.70 | 0.00 | 2.50 | 0.00 | 10.20 |
| That felt really good. After 3 days of feeling sluggish and lethargic it was really nice to feel normal again today. Met George at 6:15 in broomfield to preview the kohl elementary 5K course and get a final workout in before the race this Saturday. Its fantastic now that the sun is coming up at 6:00 am, makes getting an early start a whole lot nicer. It was great to run the course and test out race pace for 2 min. intervals on the various sections. I'm feeling decent about my chances of hitting sub 17 and getting excited to give it a go. I'm also feeling pretty good about the chances of mile 3 hurting really bad if I do go sub 17. But fortunately it finishes on a slight downhill for 3/4 of the last mile which is definitely my preference and better for my 'larger stature'. my 2 min. pace splits on the course: 5:35, 5:20 (downhill), 5:50(uphill), 5:29, 5:24, 4:53 (only 1 min.). My first three intervals only averaged 5:35, which is not sub 17 pace. So that's a bit disconcerting. But I wasn't going all out of course, and I kept feeling better as the intervals progressed. I feel good about not having worked too hard today. In the last 2 5K's I've done I think I pushed too hard in the workout the week of. Today's workout was just the right effort I feel. 10.2 miles total - 1:12:40 - 7:08 avg - 240' vert. |
| NB 205 Kimbia Miles: 10.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| Easy and flat. Marshall, S. boulder creek to Cherryvale and back. 8.25 miles - 1:09:28 - 8:25avg - 250' vert |
| NB MT101 - Black 11 Miles: 8.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.75 | 0.00 | 1.25 | 0.00 | 8.00 |
| 8 Miles - 1 hour - 7:30avg - 430' vert Easy run with 5 x 1/4 mile pickups in the middle. 3 up hill, then 2 down hill. Pace splits: 1:28, 1:30, 1:28, 1:14, 1:16 Feeling really good. Also it was gorgeous, sunny and 60 degrees when I went running at noon today. Thoroughly enjoyable. |
| NB MT101 - Black 11.5 Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 1.00 | 0.00 | 6.25 |
| Easy run on the bear creek path plus 4 strides and then 4 x 1 min - all between about 5:10-5:15 pace. Feeling ready to lower my 5K time tomorrow. 60 degrees and sunny this morning. Doesn't look like tomorrow's temp forecast is quite as warm, but should still be sunny. 6.25 miles - 49:43 - 7:57 avg - 230' vert |
| NB MT101 - Black 11.5 Miles: 6.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(2) |
| | Race: |
Kohl Elementary 5K (3.1 Miles) 00:17:26, Place overall: 9, Place in age division: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.80 | 0.00 | 3.10 | 0.00 | 9.90 |
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Fun morning! Wish it wasn't quite so windy - and chilly. The wind made my sub 17 min. goal more challenging than it otherwise should have been, but oh well. I was only able to pull off a 17:26 today. But that's close to a 30 second PR, so that's cool. I will get to 17 soon I think. It's inevitable if I'm going to make to to 16 right?  - Breanne after taking 1st for kindergarten - and taking home some gift card $$
 - Bre at the start
The highlight of the morning was watching my 5 yr. old Breanne win her first race though! It was incredibly cute. Like mother like daughter. Quote from Bre after: "Mom, thats the first time I've run a race and finished 1st place!". When asked how she did it, "I just moved my legs faster and faster!". She is the most coordinated and naturally athletic of our kids for sure. And she stepped up and raced against the kindergarten kids and handily beat all the girls and boys, winning a $10 gift card and feeling pretty happy with herself.  - Bre, focused, looking for the finish at the 1/2 mile mark.
Abe followed our pre-race advice perfectly, went out slower than everyone, and ended up in 2nd place for 1st grade boys. And then he broke down in tears to find out that only 1st place gets a prize. It was pretty funny actually (but I resisted laughing as I comforted him as he shed the tears of dealing with the tough breaks of 2nd place!) I guess its kind of inevitable that our kids our going to be exposed to running and racing throughout their lives since Nan and I are so into it. But the cool thing is that they get completely jazzed and excited about the opportunity to participate in a race. I guess they might get jealous seeing Mom and Dad do it all the time. Abe and Bre were seriously stoked last night when I reminded them that they got to do a race in the morning if they wanted to. Which is always cool as a parent to see the kids get excited about the things that we enjoy. It would be cool if that lasts. And if not, that's cool too though. I'm of the strong opinion of not forcing my kids to like what I like. And we are trying to expose them to a lot of different things. I liked how Abe got the chance to learn a lesson first hand like that at a young age though. It was a good teaching opportunity.  - Abe starting out smart at the back of the pack
 - Cruising into the finish, excited to hear his name in the cheers I think.
 - Abe experiencing some good 'ol 2nd place blues!
Abe has always been pretty keen on winning whatever it is he is doing...its good for him to be learning lessons about that.  Race start, Left to right, me, Brandon (kind of hidden), Lucho (also kind of hidden) - bunch of young dudes in front of us
So as for my race, my goal was to run under 17 minutes. Which would be a 53 second PR for me and kind of a stretch perhaps. But even after this race, I do think I'm fit enough to do that in the right conditions. When I ran the course as a warmup, I knew that the 2nd mile would be the crux of it. It had a 1/3 mile downhill, followed by a 2/3 mile up hill into a pretty stiff head wind. I knew it would be a slower mile, for everyone. And that I would need to run faster the first mile to make up for it. 
At the start, Lucho (just left of me there) and I talked about wanting to go sub 17 at the start line. Of course I knew he was just being humble saying he was only shooting for 17, and that if I were to actually keep up with him that would not have been his best day by any means. But he didn't have a watch to pace from. I now wish that I didn't. Next time I run a 5K I'm going to ditch the GPS entirely and race by feel. I feel I made a tactical error in this race by going off my own pacing plan to strictly the first mile. I may not have gone sub 17 had I done it differently, but I think I could have been faster had I stayed with lucho's group the first mile. Off the line I went with the lead pack for the first couple hundred meters and then backed off to settle into a 5:20 ish pace. That meant that through the first mile the 10 or 15 leaders continuously gained ground on me. The problem with that strategy of sticking to my even pace, was that the first mile was flat with a tail wind. Lucho hit the first mile 15-20 seconds ahead of me, which was very smart of him to stick with another guy or two at that point. The first mile for me felt totally controlled as I passed it in around 5:20 (per my gps, which lapped sooner than the actual mile marker.) But then I was back in no-mans land, because the two guys closest in front of me fell off pace severely, right as we hit the head wind down hill section so I had to just pass them. And for my 6' 2.5" wide frame, the solo effort into a stiff head wind is not super favorable. At least it was downhill at that point. But soon enough it was up hill again for a longish grind (not that 2/3 of a mile ever really feels long) into the wind. I knew that I needed to make this stretch as solid as possible to hit my goal, so I pushed the exertion level up a notch or two. And I gained ground on Lucho and the 2 or 3 others between him and me. By the top of the hill I had come to within 10-15 feet behind Jeffry Buechler from Boulder. He happens to look just like Ryan Burch from behind and gave me a nice little mental boost to try and catch him. I was picturing that I was dueling Burch for 2 out of 3 honors. We still need to have a re-match.  Lucho (ie Tim Waggoner) about to crest the hill near mile 2
 My view the last half of the race...Jeffrey Buechler (met him after the race)
 Me, Coming around the corner near the top of the hill
 Gaining on him, didn't ever get too much closer than this though.
Just after this shot we hit the bike path and as I got closer to Jeffry, he heard my heavy breathing and surged. It was flat at that point and heading toward the down hill stretch, and he gapped me a bit more. I tried to recover a little from the up hill push, while still keeping the pace down to 5:20. My second mile was a 5:51 pace, which I knew meant I would need to be under 5:20 and have a solid kick if I was going to hit my goal.  I like this shot Nan got. Lucho, Zack Watson, Andy Rinne, Jeffry Buechler, then me, coming down the final down hill.
Trying to increase speed, not having a ton of success going faster than 5:20 at this point. I couldn't catch back up to Jeffry, but I kept the gap the same to the end pretty much. But I also couldn't get the pace below 5:20 as much as I tried. The up hill headwind section had taken a toll on me apparently. As I rounded the corner to the final 200 meters, it was an all out NON-Sprint. As much as I tried, the acceleration was not happening. It had some to do with being close to maxed out, but more to do with being close to maxed out and then turning straight into a super stiff head wind for the last 200 meters. It felt like running through sand.  Lucho finishing strong
 The finish stretch sure felt a lot more sand like than that looks like
I Crossed the line in 17:26, 9th overall. And I think it was my first time not getting 'chicked' in, maybe, ever. I'll chalk it up to a good PR and a solid effort. But like I said, next time I race a 5K, I'm going by feel. I'm kind of tired of over analyzing the pace. Pacing is a good thing. But I feel like I should not have put on the breaks in the first mile. I want to try pacing by feel next time. I feel I should have stayed with a couple people in the first mile while it was easy. Maybe I would have blown up. Or maybe if I would have just stuck with Lucho and worked with him through the wind section, with 3 of us, it could have propelled all of us to faster times. Or a big blow up for me...who knows. What I do know is that there's not much of anything to lose by risking it in a 5K. If you blow up, its only going to hurt bad for a couple minutes. Its not like a 50K or 50 Miler where you can pretty much plan on a 2-4 hour sufferfest if you go out way too hard. And if you take the risk, you then have the chance to go beyond what you may have thought possible. That's mostly a paraphrase from what I gleaned from a post race chat with Lucho...great insight and great chatting with him. He's got me by a massive margin in experience racing and training, I appreciate his sound advice.  Race review...Lucho did a great job of nailing my goal pace. Me, not quite. The wind was definitely a factor. I think everyone could have run 20-25 seconds faster if it were calm.
It was great seeing a bunch of blogosphere and other folks out there this morning. Here are a bunch of other great pics Nan took of the morning. 
 Brownie at the finish - hmmm..I'm pretty sure that's a girl in front of you. Just kidding, solid race out there today Brownie with an 18:38! You almost reeled her in too.
 Don Conkey, finishing strong
 Brandon looking fierce at the finish, the flames on his shoes really accentuate it...I need to get some of those! He wasn't about to be out kicked at the line. And got himself a PR too, nice.
 Love how George opted to run in with his son, very cool.
 And look at JZ's form! Nice!
 Watching the awards, Brownie hidden behind Lucho, George, Brandon
 And last but not least, Lucho taking the prize for first in our Age group 30-39 (5th overall)
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| NB 205 Kimbia Miles: 5.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 162.30 | 8.50 | 28.55 | 0.00 | 199.35 |
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| Bare Feet Miles: 21.00 | Cycling 2011 Miles: 15.00 | NB MT101 - Green 11 Miles: 32.10 | NB 205 Kimbia Miles: 57.70 | NB MT101 - Black 11.5 Miles: 49.75 | NB MT101 - Black 11 Miles: 29.90 | NB XC 507's Miles: 4.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
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