Go slow to go fast.

December 22, 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
3.0011.000.000.0014.00

We had an odd stretch of rain for Boulder this week.  48 hours of straight rain in Boulder??  Odd as it was, it was kind of a cool break from the normal sunshine.  The morning misty runs with the Flatirons encased in fog or snow or both were really nice.  It looked kind of like this:

I did a lower week of overall mileage, but got two pretty solid workouts in still, spread out by 5 days of easy running.  My legs were feeling really sluggish on the easy days…it definitely wasn’t a good week for getting 3 hard runs in for me.

Started at 6:30 this am in cool and cloudy temps – 14 miles – 2:06 – 9:03 avg – 2850′ vertical

First attempt at a Logan peak simulation tempo run.  Had a really fun run this morning.  It took me a good 30 minutes to get warmed up from my house up to the entrance of Bear Canyon.  Then I did 11 miles of tempo running.  I went up and down the trail from the trail marker to the green-bear junction and back twice.  It gains 1000′ vertical over 2 miles, and is a really fun section of trail to run, which is why I chose it.  Above the junction it gains 1000′ over 1 mile which is a little too steep for what I was looking to do on this run.  My splits were 23:15, 15:37, 21:37, 15:23.  I felt a lot better after the first lap and was almost 2 minutes faster up the second time and it felt easier.  After two laps up bear canyon I continued the tempo pace and ran the last 3 miles from bear canyon to my house in 16:50 (5:37 avg, but with 850′ descent) which felt pretty good.   Got home at 8:30am feeling really great after about 95 minutes of moderately hard hill running.  The actual 11 miles of tempo stats were 1:34:20 – 8:35 avg pace – 2000′ gain and 2850′ descent.  I could definitely improve my uphill running fitness, but also my downhill technical trail running speed isn’t all that solid I don’t feel.  I do feel pretty good about being able to pretty easily hold 5:30's on straight, smooth downhills though.

Weekly Totals: 45 Miles – 6 hrs 30 min – 5000′ vertical – 450 push ups, 225 pull ups, 3 days core work.

NB MT101 - Black 11.5 Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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