Go slow to go fast.

December 2011

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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
213.003.5025.000.00241.50
Altra Instinct July '10 Miles: 7.00Altra Lone Peak Miles: 74.50Altra Instinct Sep '11 Miles: 130.50Altra Instinct Black Miles: 19.50Altra Adam Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

easy hour at the FAC with Nan, too cold and snowy to want to run outside

Altra Instinct July '10 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
10.000.000.000.0010.00

10 easy miles across the mesa trail in the snow.  Nice afternoon run.

Altra Lone Peak Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 in the snowy cold conditions on the roads.  It wasn't too bad though.  Nice and easy morning enjoying a good listen to the current educational program I'm listening to.

Altra Lone Peak Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.005.000.0012.00

As I started my warmup today I felt finally ready to jump into a workout again, after a bunhc of easy running last week.  Last week was a good reset after a big training block the last few months.  

But it was nice to get moving again faster this morning at the indoor track at FAC.  5 mile warmup.  13X400m with 50-60 sec.active recovery.  splits all betweent 78-76 seconds consistently.  Felt good, not too hard of an effort.  just right.  Legs just fine after.

I'm now thinking about trying to shoot for a 16:30 ish 5K in January so I'm gearing my training to that end for the next 6 weeks. 

Altra Instinct Sep '11 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

easy 86 minutes around the track at FAC.  the 5 degree weather didn't appeal to me this morning.  My throat has been hurting and I didn't want to aggravate it.

Altra Instinct Sep '11 Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy trail run dark and early with the boulder trail runner group.  Pretty fun, but I prefer to run during the day, rather than 5:30-7 when it requires a headlamp the whole time and is only 15 degrees out.

Altra Lone Peak Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy 10 miler, just cruising the flatter stuff

Altra Instinct Sep '11 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Easy nine miles with Eric, on the flats

Altra Instinct Sep '11 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.004.000.0012.50

4 miles easy, 4 miles at half marathon pace - ended up doing the 4 in 23:53, so about 5:58 pace, then 4.5 miles easy.  

Run felt good, I kept splitting faster miles during the 4 mile tempo part even though the last two were uphill mostly.  It takes a couple miles to get into the idea of running fast, and then it seems like my body gets in the groove finally and can then go faster.

Altra Instinct Sep '11 Miles: 12.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Easy 11  in 1:21 by headlamp after the kids went to bed.  Couldn't get out this morning, but was glad to have a nice relaxing run this evening.

Altra Instinct Sep '11 Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Attempted 6 X 800 workout, but wasn't feeling into it.  Did 2:48, 2:46 and bailed on workout because I wasn't hitting the splits easy enough.  save it for Thursday

Altra Instinct Sep '11 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy quick run before dinner

Altra Instinct Sep '11 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.004.000.0012.00

Great workout with Schlarb - 12 miles - 1:30 - 6x800 2:35, 2:36, 2:38, 2:40, 2:40, 2:40 then 2 x 600 in 1:57.  About 3 minutes recovery between each set, more than I would have done on my own that's OK. Very good feeling workout.  Not too hard, not too soft, just right!  And right on 5K pace.

Altra Instinct Sep '11 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy - nice morning run early, back in time to take the kids to school.

Altra Instinct Sep '11 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy, marshall/cherryvale loop

Altra Instinct Sep '11 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.005.000.0012.00

Threshold Run,4 mile easy, 2 miles at 6:50 pace uphill, 1 mile easy, 3 miles at 6:15 avg, 2 miles easy

Altra Lone Peak Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

easy 9, mt sanitas back then front, then easy with BTR runners for a few miles.  ~2000' vertical, slow

Altra Lone Peak Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.003.000.0010.00

Since it dumped about 15 inches of snow on us overnight, I opted for doing my intervals at East boulder rec on the treadmill.  Easy 4 miles, then strides, then 5x1000m at 5:20 pace and 1% incline with about 2 minutes rest between sets. - 10 miles total, 1:11:48 time.  The 1K intervals at 5:20 felt easy the first half, but they definitely added up by the end.

Altra Instinct Sep '11 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

easy 7 in the snowy sunshine

Altra Lone Peak Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

really nice 2 hour run on a sunny christmas eve day.

Altra Lone Peak Miles: 14.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Easy.  1:07 - 9 miles.  New pair of altras, feel great on the first run out in them.  I like these shoes.  Although I do notice that with each new batch they make they continue to get less wide.  Which is kind of lame, because I like them wide.  But they're still wide enough for now.

Altra Instinct Black Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Wasn't able to pull off a run today unfortunately.

I've got to get out first thing in the morning or its a bit tough lately because I have found myself super busy with a lot of extra household duties on top of business stuff.

That is because our 4th runner is on his/her way into our family this summer.

 And we're stoked about that.  But it has completely sidelined Nan for the time being unfortunately.  She is going through the worst nausea of any pregnancy so far, puking 2-5 times every day for the past 3 weeks and needing to be laying down most of the time.  It's pretty intense!  I really hope for her sake it eases off soon. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.500.000.0010.50

Threshold run, 3.5 easy, 3.5 miles at half marathon - 10K pace, ended up about 6:05 pace, not as fast as I might have liked especially with a net downhill.  But the crosswinds were insane.  I was literally weaving on and off the road and my body was at what felt like a 20-30 degree tilt the entire time.  My hat blew off in an intersection crossing south boulder road and it was 200 feet away before I could hardly get my head turned to see it.  No chance of chasing it down, the winds were well over 30 mph I'm sure at that point.  3.5 easy.

Altra Instinct Black Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy on the bike paths in town.  Saw all sorts of people I knew and didn't know out running this morning.  It was close to 50 degrees out and sunny which was a remarkably nice change.  I liked running in the altra adams.  They were comfortable and yet slim, it felt good to run with no padding again, it had been too long.

Altra Adam Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.004.000.0010.00

4x200, 5x1K, 4x200 all at 5K pace supposedly.  Here were my actual splits:  38-39 for the 200's, 3:17, 3:22, 3:24, 3:23, 3:22 for the 1000's.  39, 38, 35, 31 for the last 200's.

Nice workout with Lucho, GZ, and Bob Sweeney.  great to have company.  There was 20 MPH wind one direction though, which makes me feel pretty good about the splits since my goal pace was 3:20's.  It was especially nice having company for a workout in those conditions.

Altra Instinct Sep '11 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
213.003.5025.000.00241.50
Altra Instinct July '10 Miles: 7.00Altra Lone Peak Miles: 74.50Altra Instinct Sep '11 Miles: 130.50Altra Instinct Black Miles: 19.50Altra Adam Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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