Go slow to go fast.

Run Rabbit Run

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesAaron Kennard's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewYear View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
2009201020112012
15% off for Fast Running Blog members at St. George Running Center!

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
71.0338.700.000.00109.73
Inov-8 Roclite 295 Miles: 43.00New Balance 790 Miles: 4.00Five Finger Treks Miles: 41.20Bare Feet Miles: 13.82Five Finger Sprints Miles: 7.71Cycling 2010 Miles: 60.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50


The Indian Peaks Wilderness area is an absolutely gorgeous place to run and explore.  I only had under 3 hours this morning to run and I got a bit lost, so I didn't cover as much ground as I had hoped.  I was thinking about running over pawnee pass, but somehow I missed the super obvious marked turnoff and ran up the isabelle drainage instead.  At the top it gets super steep and the trail ends and it becomes scrambling up steep boulder fields.  I had to turn around when I got to a steep glacier that was not passable without crampons.

Then I spoke to some people who pointed out where I was, and showed me the airplane couloir route up to Navajo peak, where you can still see remnants of an airplane crash in the couloir from 50 years ago.  I wished I had time to go up there, but it will have to be another day.   I really want to get back up to this area again before the end of the season.  What a great way to start the day though.

Ended up doing a very leisurely 10.5 miles with 2450 Ft ascent,  in 2:50 including a bunch of stops.

Some pics of the scenery up there:

Niwot cutoff trail

Niwot cutoff trail past Longs lake

Heading to lake Isabell

Heading up to Lake Isabell

some small lake near the top of isabell drainage

Cool glacier bowl at the top of Isabell drainage

A cool glacier bowl at the top of the drainage

Looking up at the ridge from the highest point I could access when I hit the glacier

This was the high point I could reach before getting stopped in my tracks by the glacier

After the run I met Nan and the kids at Castle Rock near the top of Boulder canyon.  The kids really enjoyed doing some top-roping.  And I got my but kicked by a 5.9+ that Chris George lead with trad gear.  I am definitely extremely out of climbing shape.  At least I had fun climbing the 5.6-5.7 route a couple times.

The kids couldn't get enough chucking rocks into the river

The kids couldn't get enough chucking rocks into the river

Abe loving his first climb, he was psyched to be out climbing, it was really fun to see him get into it.

Breanne

Breanne was also pretty stoked to go climbing and did great


From the looks of things, Ali wasn't in favor of the decision to not let her try out the harness and climb

Inov-8 Roclite 295 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

OK, I didn’t run a step of those 4 miles.  But since my miles are so pathetically light lately, I need to do something to make myself feel better, and I was legitimately on my feet on the same terrain as the steamboat 50, and I’m sure hiking is going to be a large part of my game plan come 11 days from now…SO I’M COUNTING IT!

Did a 4 mile hike with all 3 of my kids today, my 2 year old on my back, the other 2 hiking.  We did it in 2:05 of hiking time, all leisurely of course, and about 1200 feet of ascent.

See my blog for details and pics if interested 

New Balance 790 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Did a pretty easy 4 miles at night in 7:40 something pace.  It felt good to get out and move.  Nan got home from New Haven at noon and it was great to catch up with her on all the details of her race.  It's really exciting to see how her confidence level  increased so much after that race.  Its fun experiencing fast racing vicariously through her...excited for what the future brings there.  A lot of cool possibilities.

Five Finger Treks Miles: 4.00
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

 

 AM - Plyometrics and Ab Ripper X - 1:15

PM - I made it out for a really nice mountain run tonight up Bergen Peak. What a phenomenal trail. I have biked it before, but its even better for running. The trails up there are really great, and very runnable. I had a great time running with Patrick Garcia and John Gunderson, both of whom I hadn't met before.  Met Patrick through his blog, and both of them are doingsteamboat 50 next week as well.  John and I were together the whole way up, Patrick was a bit ahead of us for the last couple miles up to the peak.  It was dark the last couple miles up, since we started at 7:15 pm, and I forgot my headlamp in my rush out the door.  But Patrick had brought two and so between the 3 of us it was sufficient.

Great to meet you Patrick and John, look forward to running with you again next week in Steamboat! (well...I'm sure I won't be keeping up with you Patrick, but I'll see you at the start and as you blow by my on the way back)

According to Patrick's watch we did 10.5 Miles in 1:54 - 10:51/mile (not sure if that included the 5 or so minutes we stood around on the peak chatting and looking at the lights over the metro).  The peak is about 2200 Feet higher than the trailhead.  So maybe 2300 feet ascent total with some ups and downs in there.

Very fun run.  Felt really good the whole time, and the pain in my left hip was gone, so that was great.

 

Five Finger Treks 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
0.000.000.000.000.00

p90X core synergistics.

Took the day off running because my hip was kind of sore after yesterdays run. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Easy Mt. bike ride for an hour at 6 AM.

Then rode with my son Abe to the bus stop, so fun seeing him grow up and go to 1st grade.

Then an hour of p90X Lunges and pull ups.  

I set up a 90 day core specific p90 X routine for myself that I'm loving so far in my first week. I finally have time to do core work again now that my community service is a thing of the past.  So refreshing.  My new routine is Core Synergistics 2 days, Yoga 2 days, Plyometrics 1 day, Lunges and Pullups 1 day, and 3 days of Ab ripper.  I just do P90x during the time when I'm hanging with the girls while Nan is running, it works out really well.  Then I run or bike before or after that depending on who's turn it is to sleep in and how much work I have.  So nice to be back to that routine.  I can already feel the increased core strength benefiting my running again after just a week.  I'm sure part of the reason my hip started getting tweaked was because I wasn't working it and my other core muscles like I did in the spring.

 PM - Got some serious ART done on my butt/hip, knee and calves...loved it! 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 glorious barefoot miles on a sunny almost fall afternoon...close to 9 min mile pace.

Did yoga for 90 minutes, then went running super easy and felt great.  

Going to follow the easy, flat running theme for the next 6 days.  I'll get ART one more time on Wednesday, do core work every day, and I'll be ready to have a blast next Saturday.  Getting psyched for a 10 hour run on the Continental Divide Trail!

Bare Feet Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.070.000.000.004.07

A perfect start to the day and week.

4 miles barefoot at 6:45am - perfect cool fall weather at sunrise.  Super easy, 9 min/pace

1:15 of core synergistics and ab ripper x afterward.

I love how good core exercises make me feel when combined with running.

Bare Feet Miles: 4.07
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.110.000.000.004.11

Feeling really, really good right now.  4 miles super easy, 8:30/mile pace - 127 avg HR.

I'm loving the perfect excuse to go really slow and easy this week, because it feels really nice.  I'm not used to running every day, but I think I'll keep doing a super easy 4 miles every day this week if I keep feeling this good.  

Five Finger Sprints Miles: 4.11
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.600.000.000.003.60

P90X Plyometrics, Abs, and a 30 minute run for 3.6 miles at 8:45 pace...super easy.  Feeling good.

Did one more session of ART today with Richey.  Good stuff.

Ready to run farther...a lot farther...along the Continental divide trail for a long long way. 

Five Finger Sprints Miles: 3.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Broke the trend...for some reason...just felt like doing an easy spin this morning instead of running.  Probably because it felt weird to me to run 4 days in a row since that would have been totally new territory for me recently, so I figured I'd not change anything too drastically this week.  Besides the fact that this week is already on schedule to be my biggest mileage week ever in my life by about 16 miles so don't really need to run any more this week per se.

Did an hour of core synergistics afterward.  Still loving the hour of core work every day.  I'm taking it pretty easy there this week though, not killing myself, but getting good stretching in and light workout is feeling good.  Totally stoked for Saturday. 

Cycling 2010 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(7)
Race: Run Rabbit Run (50 Miles) 06:58:00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0032.500.000.0032.50

My first 50 miler attempt was so much fun today!  Even though it ended at mile 32 in a DNF, I seriously had such a great time.  I quit because my left hip tendon became inflamed and I had no desire to do serious damage to myself by running on it for 18 more miles.

Here's a link to a brief reporting on the race today

Inov-8 Roclite 295 Miles: 32.50
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Blah.

Didn't feel like doing anything today.  Rest day. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Did p90X yoga for a while.  Felt good

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.006.200.000.006.20

I just couldn't resist going running today.   I told myself it would probably be a good idea to take a week or so off.

Did P90X and an hour of really fun Mountain Biking at Flatirons Vista and Marshall Mesa this morning.

But by the end of the work day on my drive home from dealing with a house issue in Denver, I got the serious itching all of a sudden to run a flat marathon around my neighborhood.  It was weird.  And it just kept getting more persistent.

At first my schemes were "OK, I'm going to rest up and run a marathon around my neighborhood in 2 weekends."

But two weekends was too far away.  Then it was this weekend.  By the time I was home my running shorts were virtually already on in my mind and I was doing it tonight.

And not only was I going to do it tonight, but I was going to do it in 3 hours, on a 1 mile loop around the lake in my neighborhood.

Then reality struck home in my mind when I walked in the door and saw other people.  "Oh yeah" I remembered, "I'm still on earth, and I just DNF'd a 50 mile race on Saturday because my hip tendons were inflamed and causing me to limp".  But it was fun dreaming.

But being the eccentric person my wife says I am, I still packed up 4 water bottles, 3 EFS liquid shots, and a headlamp and headed to the lake after dinner.

I really didn't expect to be able to run a marathon tonight.  Nor did I think it was a particularly wise thing to attempt at this exact moment.  But man oh man was I itching to run, and to run at least moderately fast and expend some of my pent up energy.  And I figured I may as well go prepared to go long in case I was feeling really good and itching for more.

You see...unlike all those other lucky folks who finished Run Rabbit Run, I didn't get the chance to expend my mental and physical energy.  For me, at mile 32, the race hadn't even begun yet.  When I dropped out at 32 miles, I felt totally fresh other than my stupid left hip.  Mentally and physically I had been prepared to go 50 miles and lay it all out there the last 15.

So I think that's why today the pent up energy was just bursting for an outlet.

So I started running, and I decided I would run a 6:55 pace around the lake for as long as I felt good doing it.

It was a joy.  It felt fantastic.  It felt smooth, easy and moderately quick.  And my hip didn't hurt at all.  The pace was not relaxed, but not hard.  It felt like a good marathon pace.

At about 6 miles into the run I decided I didn't want to push my luck with my hip, and I realized at that point I wanted to go see my wife and the kids who I hadn't seen much of today way more than I wanted to keep running.  I had my fill for the night.  So I rounded out a 10K and stopped at 6.2 miles.  Time: 43:24 - 6:59/mile avg - average HR 155.  Felt good to get my heart pumping above the 140 range for a change.  I have been in taper/recovery mode for a couple weeks, and it was refreshing to change it up and pick up the pace to marathon pace a bit.

All summer I've been so into trails that I had zero desire to run flat.  This winter I may just find myself  somewhat interested in mixing in some good road training and build my mileage base up from 25-30/week avg up to 40-50/week.  I think right now I could pretty easily do a sub 1:30 half marathon.  A bit of a stretch right now might be 1:25.  But I think with a consistent winter of base training, and core exercise, I could be down below 1:20 on a half in the spring, and capable of the 2:50 range in a road marathon.  I think I may give that a shot this spring.  And I'll probably do my own little marathon sometime in the next few weeks for a long run, once I feel I'm out of the woods on my hip tightness.  Going to get some ART done soon.

Then again, who knows...there are some cool trail 50K's through the winter/spring too I will probably want to check out.  So many cool options these days.

Running is addicting.

Cycling 2010 Miles: 12.50Five Finger Treks Miles: 6.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

1 hour of core synergistics p90X.  Love that workout.  Just leaves the body feel good, and ready to go.

It was already 9 am - but I couldn't resist going for a quick ride around the dog park on my mtn. bike, because, yesterday I met with the city parks directors and they agreed to lift my ban on all city open space and facilities, in exchange for me agreeing to volunteer to help out with lowering flags at the memorial park in town.  That was a good trade, and I'm more than happy to help lower the flags to half on days needing a tribute.  That will be much more fulfilling service than sweeping an auto shop anyway. 

But since I'm at liberty to go into the open space again, I took advantage of a nice ride through the park 1/2 mile from my house.  It's got 6-7 miles worth of different trails and loops that are fun and fast on a mountain bike, it's great to have some good trails so close. 

Cycling 2010 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
6.000.000.000.006.00

Totally stoked to watch live Bear results today!!  Good luck Jon, bryce, and crockett!  Make us FRBers proud.

And I just signed up for the Moab Red Hot 50K today.  Already stoked to be signed up for another fun race.  Everybody sign up before it gets filled and we can have a big 'ol FRBer reunion in February.

Ran 6 miles this am.  Zero hip pain which is good.  I'm still going to get some ART done on it and take it a bit easier the next few weeks to try to eradicate whatever issue was there.  Took is slow and easy today - 53 min - 8:51/mile avg - HR High 130's -  through the dog park trails - so glad to be free to run in there again.  Such a great run this morning, absolutely grateful to be out running in the fall morning sun. 

 

PM - My friend Sverre called me this afternoon and was in the neighborhood so I snuck out for an hour mt. bike ride with him...nice to catch up and get a quick ride in. 

Cycling 2010 Miles: 13.50Five Finger Treks Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Nan was out of town today in New York, kicking some more butt at a 10K in which she took 3rd place to Magdalena Lewy Boulet and Stephanie Rothstein again in the same order as the 20K national championships 3 weeks earlier.  She set a new PR even though it was a tough, hilly course, which was awesome.  I'm getting so stoked to go watch her rip it up at the Baltimore marathon in a few weeks.  That's going to be a fun trip.

She was awesome and lined me up a babysitter so I could get some activity in while she was gone.  I did a fun 90 minute Mountain Bike ride on the Marshall mesa trail, connecting to flatirons vista and two loops around the top part of that trail and back.  Really enjoyable.  Pushed the pace a little bit. 

Cycling 2010 Miles: 19.00
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

Really itching to run longer.  So I just ran away from home on the dry creek trail to city park 5 miles away.

My hip started getting slightly tight around mile 7 but then was fine.  Mildly sore afterward so I probably went too far for the time being.  It was a really nice run though. 

Five Finger Treks Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

no running or biking, just some yoga in the AM, always feels good.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy 4 miles in the fall pre-sunrise 60 degrees.  Totally gorgeous time to be out and about. Then I sat out by Standley lake and watched the sun rise and just enjoyed the quiet stillness of the morning for 15 minutes before running back to walk with Abe to the bus stop.  Refreshing morning.

Five Finger Treks Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.000.004.75

What a beautiful fall we are having!  The morning runs lately have been incredibly gorgeous.

Felt great this morning.  No hip tightness or soreness.  Just took it really easy at 8:05/mile pace. 

Bare Feet Miles: 4.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
71.0338.700.000.00109.73
Inov-8 Roclite 295 Miles: 43.00New Balance 790 Miles: 4.00Five Finger Treks Miles: 41.20Bare Feet Miles: 13.82Five Finger Sprints Miles: 7.71Cycling 2010 Miles: 60.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Debt Reduction Calculator
Featured Announcements
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):