Go slow to go fast.

Quicker Quaker 5K

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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
2209.55320.05180.402.002712.00
NB MT101 - Black 11.5 Miles: 325.30NB MT101 - Green 11 Miles: 346.45Five Finger Treks Miles: 44.60Five Finger Sprints Miles: 8.00NB MT101 - Black 11 Miles: 426.75NB 205 Kimbia Miles: 114.70Cycling 2011 Miles: 291.40Pearl Izumi Streak II Miles: 17.00Bare Feet Miles: 110.50NB XC 507's Miles: 4.50Altra Instinct July '10 Miles: 637.35Altra Instinct Sep '11 Miles: 461.45Altra Lone Peak Miles: 139.50Altra Instinct Black Miles: 19.50Altra Adam Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 178.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

8.5 miles - 2:01 - 2800' - running the bottom half, postholing through windrifts up the top half of Green mountain - super fun running down through the powder.

Ousted Tony K, Geoff R., AND Jurek for the glory of the First Ascent for 2011...they were good sports though...see details here

NB MT101 - Black 11.5 Miles: 8.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Twinkies on Sat, Jan 01, 2011 at 22:29:12 from 24.2.82.73

Congrats on being king of the mountain. Great way to start 2011.

From Scott Wesemann on Mon, Jan 03, 2011 at 14:20:41 from 66.239.250.209

Great story and congrats on the first ascent of 2011. Now the race is on for the person that can hit the most Green Mt. summits in 2011.

From Dorsimus on Mon, Jan 03, 2011 at 14:22:03 from 75.162.150.24

Nice work! Great way to bring in the new year. Loved the report.

From jun on Mon, Jan 03, 2011 at 14:37:51 from 66.239.250.209

Ha. Nice man. Way to beat the kings.

From Aaron Kennard on Mon, Jan 03, 2011 at 15:15:44 from 98.245.117.176

thanks guys...I'm pretty sure that will be the first and last time I ever beat all three of those dudes (or any one of those dudes for that matter) to the top of a mountain. So I have to live it up while I can....even if I did start at least a half hour before them.

And as for the most ascents of the year? I guarantee I stand no chance to Tony on that one...he's no doubt already got 3 times as many as me 3 days into the year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.507.50

I performed some duct tape surgery on the inside of my green 101's on each shoe by the ball of the foot where the upper was starting to separate from the sole.  It seems to have staved off the impending separation of the upper.

7.5 miles easy with 10 x 10-15 second sprints up the steepest road hill I could find behind Fairview High school.

1:05 - 350' vert. - 8:49 avg - super slow day. 

 

NB MT101 - Green 11 Miles: 7.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.003.000.0010.50

Decided to forego the Green mountain Tuesday hard effort with Jason, levi and George and join Nan's group for a flat speed workout this morning in preparation for the quicker quaker 5K this weekend in Lafayette.

Glad I did.  It was a really solid workout, with Nan and Simon leading the way on the longer intervals, and me, in usual fashion, attempting to regain my manhood and massage my ego by out sprinting them on the 1 minute intervals.

It was better timing to do that workout today than doing a hard flat workout on Thursday...so I'll have to rejoin the mountain-men next week.

Here were my pace splits...we did a 2 X 1,2,3,2,1 with 60-90 sec. recovery, followed by a 1,2,2,1.  Pretty fast intervals, which suit me better than 4+ minute stuff where I just tend to not have as long of staying power:

 

  • Set 1 - ?, 5:25, 5:41, 5:24, 4:53 (missed the 1st split)
  • Set 2 - 5:09, 5:38, 5:41, 5:31, 4:35
  • Last set - 5:18, 5:49, 5:37, 5:14

All the long intervals were conveniently up hill.  And the sub 5 min. pace 1 minutes were both down hill.  Felt like a solid workout.  I'm looking forward to seeing where my 5K time will shake out this weekend.  I should be able to go under 18 minutes, not sure how far, but I think I'll go out on a 17:40-45 pace and see what I have left in the final mile. 

For the morning - 10.5 miles - 7:35 avg - 370' vert. 

 

NB MT101 - Green 11 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.100.000.000.004.10

Slow.  Sometimes it seems like my faster runs are getting faster and my slow runs are getting slower.  I guess today I was just feeling extra worked over from the 24 minutes of really fast and hard speed work yesterday so I was running almost 10 min pace on flat sidewalks for 40 minutes.

Five Finger Treks Miles: 4.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.002.500.0010.00

Track workout with Jason, Marcus, and two other friends of theirs.

Goal today was just to hold back, and do a few repeats at race pace and not below that.

I did pretty decent at that, but my legs weren't feeling all that great.  I hope they feel a lot more fresh and better on Saturday.  They did feel better toward the end.  I was just still kind of worked over from Tuesday I think.

I got a bunch of ART done yesterday though, which I think was really beneficial.

After a warm up I did 4 X 800 at the following times:

2:56, 2:57, 2:53, 2:50 - I was aiming at 2:50's which is a 5:40 race pace goal of mine.  But I think I was still warming up, and also I was trying not to go too fast and I think I overcompensated.  Because normally on our 2-3 minute intervals I have been doing 5:20-25 pace.

Then I jogged around the track while the other guys finished 3 more 600's.  I joined on the last one and did it in 2:14 - a 5:48 pace, which was fine.  Then we finished with 4 X 200.  I did them in: 41, 39, 42, 32 - Kind of broke down and couldn't resist sprinting the last one after about the first 50 meters.

10 miles total:  1:23- 8:19 avg  - Virtually 0 vertical, unless you want to count the 6' to hop the fence to the track.

NB MT101 - Black 11.5 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
6.000.000.000.006.00

6 miles - 59 min. - 450' ascent.

Easy, slow, recovery run up around the perimeter of the neighborhoods in south Boulder and back past Fairview.  Feeling pretty decent and ready to see what I can do about my 5K PR in the morning.

Five Finger Treks Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: Quicker Quaker 5K (3.1 Miles) 00:17:52, Place overall: 20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.900.003.100.0014.00

Fun race this morning!  Fantastic weather, tons of competition, met and ran with a bunch of cool people.  Great times.

Also I set a 29 second PR which felt good, even with a screwup at the finish line when I accidentally stopped too early.

See my full Race Report here 

NB MT101 - Black 11.5 Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 178.60
Comments
From JulieC on Sat, Jan 08, 2011 at 17:35:57 from 67.41.190.118

You're gaining on her : D!!! Way to go on your sub-18!!!!

From Aaron Kennard on Sat, Jan 08, 2011 at 17:44:47 from 98.245.117.176

Thanks Julie! But looking close, you'll actually see her pulling away from me even farther...she beat me by 1:15 this 5K compared to only 1 minute on Thanksgiving.

From Twinkies on Sat, Jan 08, 2011 at 18:24:02 from 24.2.82.73

Congrats on a new PR. You're getting the year off to a great start.

From Cody on Sat, Jan 08, 2011 at 20:48:16 from 174.52.244.185

Sweet PR

You are in the best shape I have ever seen you (virtually at least). You are looking great for moab! You will do better than you think....

From Aaron Kennard on Sat, Jan 08, 2011 at 23:08:35 from 98.245.117.176

Thanks guys, it is a good start for sure, now I just need to keep it going! But hey, I guess it was an omen that I beat Jurek to the top of green mtn. on the first, because then I beat him in a legitimate race a week later! Ok, just don't ask me to race him at anything long, that dude can go forever.

Cody - I am feeling good and looking forward to Moab...I really hope you're leg cooperates for you. I'm bummed for you that you got derailed the last month. Moab is going to be one competitive 50K though, lots of fast dudes running it this year.

From Bryce on Mon, Jan 10, 2011 at 00:07:47 from 67.186.213.216

Nice job Aaron! Add my congrats on the PR to the list. Alot of hard work paying off. Can't wait to see it pay at Red Hot. Cody's got it right, you will do well.

From Scott Wesemann on Tue, Jan 11, 2011 at 12:30:18 from 66.239.250.209

You're going to have an awesome 2011. Nice report.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Easy, slow run around south west boulder, up lehigh st, up shanahan ridge trails in 8 inches of powder for a mile out and back.

6.25 miles - 1:03:31 - 515' vertical 

NB MT101 - Green 11 Miles: 6.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Accidentally slept in and missed meeting Jason S. at 6:30 for our weekly Green mtn. jaunt.  So I decided to run up the reverse way up Bear Canyon.  Just over half way up bear canyon I met Jason and decided to cruise back down with him.  Ran back around mesa to the gregory trailhead, and then back home down baseline and up broadway. Finally started feeling warmed up and ready to run in the last few miles...kind of sluggish before that.

11 Miles -  1:57:29 - 1800' vertical

NB MT101 - Green 11 Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jun on Tue, Jan 11, 2011 at 13:17:20 from 66.239.250.209

So jealous. How is the snow and weather?

From Aaron Kennard on Tue, Jan 11, 2011 at 13:31:12 from 98.245.117.176

The trails were pretty slow going up the canyons, lots of powder still since it dumped 8 inches on Sunday. Super fun coming down in the powder though. My microspikes are too big though, I need to down size, they keep slipping off to the side in powdery stuff.

From jun on Tue, Jan 11, 2011 at 21:20:49 from 97.126.235.13

What size did you get? I have a large and wear a size 11 / 11.5 shoe. Mine seem to work fine. Dorsimus also has a large and wears a size 12, but he said his felt large at first too. He had to pull them up higher in the back. I think the issue is with the MT101s. There is so little to the shoe that it doesn't take up the volume of the micro spikes. Try wearing them with your 295s, that should help. Or, if you have small girlie feet than maybe you just need a smaller size.

From Faceless Ghost on Wed, Jan 12, 2011 at 09:35:03 from 207.135.129.5

That sounds like a good morning to me.

From Aaron Kennard on Wed, Jan 12, 2011 at 11:10:35 from 98.245.117.176

jun - I wear size 11. But yeah, the 101's are a small shoe, which contributes to the slippage. Tony K. wears 10.5 and he uses a size small in microspikes. I think I will either return the larges or sell them and get medium or small spikes, because I like running in the 101's better than the 295's and I already drilled screws into the 295's anyway.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Kind of not into running at sunrise in 10 degree weather for the 3rd morning in a row, so I waited to run until the afternoon.

Really sunny, even though it was 26 degrees, it felt nice out.

6 miles - 46:53 - 7:49 avg - 800' vertical - HR: avg 136

Between easy to very light side of moderate pace.  Ran up table mesa to NCAR and back on the roads.  I was pleased with how low my HR was going up the hill and down for the pace I was holding.  

NB MT101 - Black 11.5 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.004.500.0014.00

Really good speed work track session with Schlarb this morning.

It was balmy outside at about 30 degrees this am, compared to the 10 degrees the past few days.  But the trails and paths and outdoor tracks are are still snow and cruddy.  Fortunately, Jason has access to an indoor 200m track which came in really handy this morning.

After an abnormally long warmup we got going and did 8 X 600 Meters, w/400 meter jog between.  Then finished with 4 X 200 Meters with 400 meter jog.

Splits for the 600's:  1:59, 1:59, 2:00, 2:01, 2:02, 1:59, 1:59, 1:47

Did all 4 of the 200 Meters right at 30.5 seconds.

Jason was hitting 1:52's consistently on the 600's.  I commented that I thought it was odd that my HR up through the 7th 600 was never getting into the 170's, while in the 5K last week I averaged 172 for 18 minutes, meaning, much of the time in the race it was 175-180.  So I decided to stay with him on the last interval and was surprised by having a lot left in the tank even on the last lap and finished 2 seconds faster than Jason, and 12 seconds faster than any other split.  My HR capped out at 176 on that interval, compared to 169 on the hardest of the others.  

I'm sure I could not have done sub 150's for 8 of those in a row, at least for sure without WAY overexerting myself...but I'm wondering if I was taking it too easy at 1:59 - 2:00 pace at first.  I guess it doesn't really matter that much since I'm training for longer stuff mainly.  And I think I should err on the side of slower out of concern for not over-doing it and injuring myself and keeping it enjoyable.  But it made me wonder. 

Ran the track intervals in my five fingers and enjoyed the feeling of being right on the ground.  I haven't run in them as much lately with all the snow and trails, and it feels good to get everything working hard, including the feet. 

14 miles for the morning - 1:59 running time. - mostly flat - ~300' total incline during warmup and cool down.

Five Finger Sprints Miles: 8.00NB MT101 - Green 11 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Scott Wesemann on Thu, Jan 13, 2011 at 13:20:42 from 66.239.250.209

Nice miles today. you're having another great week.

From Scott Ensign on Thu, Jan 13, 2011 at 13:22:35 from 129.123.3.84

those are really fast 200s and 600s, you will blow me away at our next race, nice job!!

From Aaron Kennard on Thu, Jan 13, 2011 at 14:09:37 from 98.245.117.176

Thanks Scott(s).

Every day I get to run is a great gift. We should all be grateful we can get out every day and run freely.

I don't know though rooster, you've still got me on that 5K time even recently.

From Scott Ensign on Sun, Jan 16, 2011 at 19:16:45 from 65.100.210.17

I won't have you on the 5K time for long. lookin forward to the BB, will you run this year? If so you can try to help me break that 38 I've been trying to do for so long (my best time is 38:00). just keep pushing me until I cant keep up anymore then leave me behind.I think we will both be in AA this year as we both finished over 38 last year. I actually like AA as we can chase down the A guys, kind of motivating.

From Aaron Kennard on Mon, Jan 17, 2011 at 10:54:24 from 98.245.117.176

Scott E - I'm not sure if we'll be in town for the BB this year or not...we'll both definitely have to break the 38 mark if so.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy, sunny, shorts/t-shirt run up to NCAR and back on the road.  Same run as Wednesday.  Couldn't resist doing it again, its a really nice run for a road run.  Very scenic and peaceful, no traffic, wide running path the whole way, and a solid amount of vertical, but not too steep to make it difficult or slow.   Did it slower today, really casual pace up and down.

6 miles - 54:18 - 9:03 avg - 800' vert - HR: 130 avg

Five Finger Treks Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jon on Sat, Jan 15, 2011 at 15:20:43 from 74.177.82.79

Man, I can't believe how close your new house is to the mountains!

From Aaron Kennard on Sun, Jan 16, 2011 at 00:50:49 from 98.245.117.176

yeah, i can't believe it sometimes either. I feel pretty blessed, it is such an ideal place to live for being into mountain running, or any running for that matter.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Kind of a blah feeling to end my biggest mileage week ever.

I was looking forward to a fun long run incorporating the mesa trail and flatirons vista this morning...but from the moment I woke up I felt off.  I finally got out the door at 7:30 instead of 7:00, noticeably not motivated.  Kind of weird.

And I just felt slow.  I couldn't find the motivation to push my heart rate even higher than 120 for any sustained periods for the first hour.  Seriously weird.  I didn't feel labored or anything, I just felt tired, and off, and not motivated.  Nan thinks it was because I got 5 hours of sleep Thursday night.  Perhaps so.  Perhaps it is just that combined with a big workout Thursday.  I don't know...its probably just one of those days, and I just need to take it easy for a day or two.

But anyway, by the time I got to mile 15 at the bottom of Dowdy Draw, while I was enjoying myself and feeling fine, I didn't have any desire or motivation to run the 1000' ascent up the Mesa trail on icy/muddy trails like I normally would have.  So I went down the road on Eldorado canyon and back home on Marshall.  Capping off exactly 20 miles at my doorstep in a pathetically slow 3:10:00 even.  9:30/mile average??  with only 1300' of total climbing.  Yeah...I was definitely dragging.  And my groin started to feel some twinges toward the end, I've noticed some knots building up in my right groin area that I need to have Richey target on Monday with some ART (not really looking forward to that, but it should be done).

And accentuating my slowness, I got home to find out that Nan ran 18 miles in under 2 hours...6:41 avg pace!  And I'm truthfully very glad it was me that was feeling off today and not her, because she's got the Houston Half coming up in 2 weeks, and it's awesome to see her so fit and ready to rock it there.  She's on track for some major butt kicking there from the looks of things.

 So, while I was planning to do 2500-3000' of climbing and go out and rock a solid 20-22 miles, I settled for a more plain version of 20 miles.  Some days its there, some days its not.  No big deal.  I still enjoyed the run.  Met a couple of the assistant RD's for the san juan solstice and chatted for a while on marshall mesa.  And got 3 hours of good education as I was listening to 'Parenting with Love and Logic' the entire time.  It has been 3 years since I first read that and I noticed my parenting effectiveness slipping.  The principles in that book work wonders if applied properly I've found.

For the week I ended up with:

63.25 miles - 9:51:11 - 5500' vertical - HR 133 avg

 

NB MT101 - Black 11.5 Miles: 20.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Burt on Sat, Jan 15, 2011 at 15:45:06 from 72.223.84.236

63 miles is your biggest mileage week ever? I mean it's good, but I could picture you doing 80 to 100 a week.

From jun on Sat, Jan 15, 2011 at 16:14:55 from 97.126.233.112

Great attitude about the run today. Keeping a level head even when your not feeling it is huge. That is what will carry you through ultras. It's all about attitude.

Great week, really. You killed it.

From Cody on Sat, Jan 15, 2011 at 16:22:51 from 174.52.244.185

I am with Burt!

You are a big slacker!

Alright, congrats on the milestone and dont sweat the off day. Happens all the time when you are increasing mileage. Solid run nonetheless.

From Scott Wesemann on Sat, Jan 15, 2011 at 16:27:57 from 75.162.89.170

Incredible week Aaron. Nice job pushing through and getting 20 miles even though you weren't feeling it.

From Aaron Kennard on Sat, Jan 15, 2011 at 16:48:43 from 98.245.117.176

Thanks guys! It was a solid enough week, and Burt, all in good time on the80-100...I'm pretty cautious about running too much too soon since I've only been running consistently for just over a year now.

From Burt on Sat, Jan 15, 2011 at 18:04:28 from 72.223.84.236

I wasn't saying you were a slacker (Cody!), just that it surprises me that an ultra guy like you, has just a couple of miles more than my highest mileage week. And with the times you've been running lately, I'd like to see just what they're like when you do start running that much. If you do.

From Bryce on Sun, Jan 16, 2011 at 00:00:35 from 67.186.213.216

I agree with Jun, feeling that "off" and still having the patience and mind to finish out 20 miles is a big deal. Sometimes it's as much about getting tough mentally as physically. Runs like today will get you through the long races. Nice job!

From Aaron Kennard on Sun, Jan 16, 2011 at 00:47:44 from 98.245.117.176

Well Burt, time will tell on the mileage. But 60 ish miles a week seems to be plenty for the time being to be able to get some good quality and a long run in each week. But I will most likely continue to increase that as my base builds over the years.

thanks Bryce. Its good reassurance from all you guys on days like today when I feel slow and labored and start questioning my ability.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.402.100.000.0010.50

Took 2 days off after feeling kind of crappy Saturday and got ART on Monday.  Felt a lot better and ready to run today.  Was the first time I've missed a day of running (other than Sundays which I always take off) since a sick day back in mid-november...felt kind of odd not to run since it is such a habit now.  But it felt good also.

Did green mtn. today with Schlarb, back to the regular Tuesday hard green effort.

Except for me today, it was brutally slow and painful.  My calves turned to rocks after the first 5 minutes up the steep front side and I suffered for another 20 until the tightness started to subside with the grade decrease.  It slowed me down considerably and it took me over 45 min. to get up, compared to 39:30 something the last time I hit that route.

Beautiful out there though, and the top half was really fun running with solid snow and Ice pack making for a really smooth and fun run with the microspikes.

Jason is running Green mtn. now as fast as Tony K, which is incredibly impressive.  In fact he beat Tony's best time up the back side on Saturday by 11 seconds.  Today he did mid 32 min.  Crazy fast.  He is going to start giving the Ultra scene a run for its money this year.

10.5 miles - 2:10:00 - 3100' vert - Amazing how quick I can lose my steep climbing legs if I don't use them regularly.  It was 3 weeks since I hit green, with focusing more on flat speed work, and I could feel it for sure, in the calves mostly.

NB MT101 - Green 11 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jun on Tue, Jan 18, 2011 at 17:54:16 from 66.239.250.209

Wow, way to go. Weird how some days it's just hard.

From Scott Wesemann on Tue, Jan 18, 2011 at 23:19:34 from 75.162.89.170

Nice work! I really want to do Green Mt. at some point.

From Bryce on Tue, Jan 18, 2011 at 23:58:38 from 67.186.213.216

Nice work Aaron. Reminds me I need to get up my local hill. Sounds like you had quite a streak going there, I knew you had been running alot, but didn't realize that it was that consistent. Impressive.

From Aaron Kennard on Thu, Jan 20, 2011 at 12:26:31 from 98.245.117.176

Thanks guys!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles mostly flat, super slow and easy.  Not feeling all that great in the leg region, just still feeling a bit tired.

Five Finger Treks Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.004.500.0011.50

Great workout this morning.  First day I actually felt somewhat solid again on my warm up in about a week, felt recovered finally from last weeks workout I guess.

This week we bumped up the distance while attempting to maintain the pace.  I nailed it with very even splits and still felt good enough to do some fast 200's at the end.  It was one of those mornings that just worked, and felt smooth...I like those mornings.  That's not to say it wasn't a butt kicking workout, my HR was close to 180 on many of the sets, but the easy/rest days definitely paid off to get me back to feeling better today.

George joined Jason and I this morning at the indoor track, which was a perfect venue with yesterday's 4 inches of fresh snow...the outdoor tracks were definitely not an option.

Here were my splits for the 8 X 800 Meters:   2:38, 2:39, 2:39, 2:40, 2:38, 2:39, 2:40, 2:39

Jason was running between 2:29-2:33 on his sets.  GZ was just barely behind me on most of them.  We only did 2 X 200 M to finish off instead of the 4 we did in the past, and I did those in 29 and then 28.  Felt good to do a 28 at the end...first time I've ever seen that number on a 200M that I can recall. 

11.5 miles for the morning with 4 miles of just under 5:20 pace and .25 at sub 4 min. 

HR avg 152, with it topping out at 179 on each of the last four 800's 

NB MT101 - Green 11 Miles: 11.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Bryce on Thu, Jan 20, 2011 at 23:38:24 from 67.186.213.216

Sheesh! nice and fast. Maybe after you finish you could pick up lunch and have it waiting for me at the end of Red Hot. You'll probably have time to get into town and order up a pizza or something, which would be good 'cause I like cold pizza.

From Aaron Kennard on Sat, Jan 22, 2011 at 16:08:07 from 98.245.117.176

I'll be sure to do that Bryce...what's your preference...meaty or veggie, or both?

Ha ha, yeah right, you're the enduro fiend around here not me. I may be able to go fast for 3 minutes...but I'm highly untested at the 5 hour mark. Whereas you've been known to come right off of injuries and kick a lot of butts in the past.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 Miles - 28:15 - 7:04/mi avg - 410' vertical

Wanted to get out for a quick 5-6 easy today at some point, but was too caught up in knocking out a bunch of effective time on work tasks to break away until 5:30pm, at which point I only had 30 minutes.  So it forced me to go a little faster than I normally would on an easy day to still get at least 4 miles in.

Ran up Table Mesa toward NCAR, and turned around at 2 miles.  Still felt like a relatively easy effort, although I'm guessing my HR was in the 150-60 range at some points. Mentally I am just eager and ready to run.  Really looking forward to a fast long run tomorrow, I'm a lot more into it this week than last, I can already tell.

Five Finger Treks Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.0012.000.0016.00

Aaaahhhh....that was a lot more like it.

Last week I was kind of bummed about feeling pathetically slow for a not super hilly 20 miler in which I fore-went coming home across the mesa trail because I was already so slow and lethargic that I just wanted to be done running after 15.

Today I got retribution for last week, and it felt really good.

16 Miles - 2:01:07 - 7:34/mile avg - HR: 157 Avg - 2006' vertical.

I wanted to simulate the moab 55K course to some degree today in a tempo-ish pace for 90+ minutes.  And the route and day worked out perfectly.

The Moab 34 Mile course claims to have 4500' of climbing.  So today's run was just shy of half that mileage and vertical...close enough.  And I felt really solid.  The trail conditions weren't ideal in some spots for speed,with lots of snow pack and icy spots.  But it wasn't too bad, and didn't slow me down too much I don't think.

I started the run by joining Nan on her 14 miler (so she could jump start me to a faster pace).  It was really great, we ran out marshall road and up to Eldorado Springs.  We turned around at the end of the pavement and I bid her farewell after 6.85 miles so I could head up the mesa trail while she ran back on the roads.   I had averaged 7:05/mile for those first miles with Nan with a 154 avg HR.  Just where I wanted to be, and feeling very comfortable.

I then ran the mesa trail all the way to Chataqua, then down Baseline, across Broadway back to Table mesa and home.

53:17 was my split for the Mesa trail, from South Trailhead to the Ranger Cottage at Chataqua.  But I cut the course slightly by running bluestern rather than staying on the mesa trail up toward shadow canyon and looping back.  So my exact mileage from trailhead to cottage was 6.04.  Pace for that section was 8:49 avg.  Not horrible considering the ~1500' of net gains and icy/snowy conditions.  HR: 158 avg for that section.

I learned that it is exactly a 5K from the ranger cottage at Chataqua to my house.  And as I looked at my watch I realized if I could go just under 6 min pace to home I could get 16 miles in 2 hours even.

And I wanted to finish out a solid tempo effort for the day, so I pushed it pretty hard at the end.  The last 5K is half down hill, in which I was at a slight recovery pace at 5:30/mile and 150HR, and then flat or slightly uphill for the final 1.5-2 miles.  I did the 5K in 6:11 pace at 19:12.

I didn't quite pull off the 2 hour even...but pretty close.

I'm really satisfied with how good the body felt today over that speed/distance/terrain.  I think I'm on track for a big PR and solid race at the 50-55K distance in Moab coming up.  Just a couple more weeks of similar training/mileage, then I'll taper down over the next 2.  I'm getting pretty excited to race, even though its still a month off.  If I can remain healthy, this will be the first time I will race an ultra feeling prepared and properly trained.

That said, I'm a really new runner/racer and there is a pretty stacked field at Moab.  So I don't have any grand visions of placing high or anything like that.  I'm just going to run my own pace the first 2/3, and then run down as many suckers who went out too hard in the last 8-9 miles of net down hill, and just see where that gets me.  Should be a blast.  I'm also really looking forward to the 3 day trip with the family, and hanging out with everyone down there.  I think I know about 15 people racing it personally, so it will be a really cool trip to hang out with everyone.

But, I am curious to know, from those who have run Moab, what kind of time you think I could shoot for there?  It seems possible for me to shoot for 4:30 or so.  4:33 would be an 8:00/mile avg, which seems reasonably doable compared to todays effort.  Granted, its double the distance...but I'll be tapered etc.  So, I'm not really sure what to expect/shoot for really.  But I feel pretty confident if the course conditions are favorable that under 4:45 is realistic for me, and that it's within the realm of possibility to get it done faster than that if I play it right the first 2/3 of the race.

Any input from anybody with experience there?

And to finish...a special note for Cody (to continue on the ribbing theme that is completely ridiculous for me to be directing toward him based on our respective race histories but what the heck).  You may want to watch your back those last 8 miles of downhill in Moab...cause there will be 178 pounds coming at you at near sound barrier speed ;)

Weekly summary

46 Miles - 6 hr 44 min - 5900' vertical - HR: 150 avg

NB MT101 - Black 11.5 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jun on Sat, Jan 22, 2011 at 17:09:20 from 97.126.233.112

First, let me just officially say, "Cody, considered the gauntlet thrown".

Second, I have nothing to offer in the way of time, I've never run it. I find that looking at historical times over the last few years at those who finished at a time/pace that might be similar to you will definitely help gauge a good time. I definitely think you could go 4:30, you just need to believe you can.

From Cody on Sat, Jan 22, 2011 at 19:18:28 from 174.52.244.185

Time wont be that important when you place right behind me! Lets just hope its close enough to see me finish, so that is that much more painful!

Very solid run and very good prep for the race. Pretty good vert this week too. Getting excited myself!

From Jon on Sat, Jan 22, 2011 at 21:31:02 from 74.177.82.79

Aaron- You're just toying with Cody so his defeat is that much greater!

From Bryce on Sun, Jan 23, 2011 at 00:23:12 from 67.186.213.216

Aaron, Great run today! I excited for Red Hot as well! 4:30 is smoke'en for the course, but the way you are running, I think you have it in you to run that. Insight... I like Jun's suggestion for time goals, but Having run it, slowly, last year I can offer a little cousre beta. The first half or so is pretty wide open dirt road running. There are a couple of rough sections, but for the most part the first 18 or so are fast running. When you switch onto Gold Bar jeep trail it gets rough. Mostly runnning on slick rock and through sand pits. The last 8 didn't feel so much downhill as it looks on the profile. Slick rock makes for some short, but steep, climbs.

A good place to hunt down suckers! Oh, and I like peperoni mushroom, I should be about an hour and fifteen behind you so you should have plenty of time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.950.000.000.008.95

~9 miles - 1:40 - 11:10/mile - 2150' vertical

Matt is in town visiting his Dad (also our stake president) and he came by my place to join me for a run this morning.  Thanks for the company Matt, that was a nice run. 

We ran from my house, up skunk canyon, down mesa trail toward chataqua and then up the royal arch trail.  I hadn't been up royal arch before, its a cool trail.  It was steep.  about 800' vertical over .8 miles until we hit sentinel pass.  We didn't finish the 1/4 mile to royal arch because I needed to head home.  

Nice easy cruise on the trails, very enjoyable.  And it was nice to check out a new trail. 

NB MT101 - Green 11 Miles: 8.95
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Dorsimus on Mon, Jan 24, 2011 at 12:54:33 from 71.212.212.208

Thanks for letting me come along! Its always fun to run somewhere new, and with the beautiful trails here, you can't go wrong! Way to crush that climb! :)

From jun on Mon, Jan 24, 2011 at 17:06:55 from 66.239.250.209

Good report. Too bad we'll never hear Matt's version because he sucks at updating his page even though he is on vacation and has nothing to do. Hahahaha.

Did I not mention Matt that Aaron is wicked-strong?

From Scott Wesemann on Tue, Jan 25, 2011 at 13:23:49 from 66.239.250.209

Sounds like a great run. Yeah Matt, when ar eyou going to post up a report?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.003.000.0014.00

My wife is fast.  I challenge any of you reading this to out run her in an interval workout.  (OK Jason, you might be able to hang with her...for half the repeats...if you're feeling really fresh) She was probably going 70-80% today due to her race this weekend and I was still not really close to hanging.

Since Jason and George were both out for the green mtn. ascent at 6:30 I decided to join Nan, Colleen, Simon and Katie doing some 4 min. intervals.

Here were my pace splits for the 5 x 4min: 5:42, 5:28, 5:47, 5:31, 5:40 - The 1st and 3rd were up, the rest were down.  Nan's splits were way faster, I'm sure she never went over 5:30 pace on any of them.

I wasn't feeling all that sharp this morning.  But it still felt good to get the legs moving faster than normal.  But I couldn't seem to push my HR higher than 169.  Doing 800's last Thursday I was getting it up to 179.  Perhaps my legs were just flat from 2K of climbing yesterday, or the cold...not sure.

8.4 Miles - 1 hour - 7:09 avg - HR 151 avg - 160' vertical

But, being a creature of habit and also wanting to get some decent vertical in for the week before going to Houston to watch Nan race this weekend, I went directly from the FAC after the workout up baseline to the Gregory Canyon Trailhead and ran a loop up Green mtn. as an additional 'cool down'.   It was a gorgeous, calm, silent morning up there, and I thoroughly enjoyed myself.

Since I was all warmed up from the workout, it was the most comfortable I have felt in a long time cruising up to Green at a casual pace.

I exchanged greetings with Tony on upper greenman, then slipped on the spikes for the remainder and topped out in a really casually paced 48 minutes going the long 3.25 mile way up gregory to greenman.  I came down the front side, and shouldn't have taken off my spikes at the saddle junction because the front side warranted spikes pretty much the whole way below that...it was a bit slower going.  Rounded off the mileage a bit up gregory again to end at 14 for the day.

Green mtn. loop: 5.6 miles - 1:20 - 2475' vertical - HR: 142 avg - TH to summit 48 min.

Total for the morning: 14 miles - 2635' vertical - 2:20 - 10:00 avg

NB MT101 - Black 11.5 Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jon on Thu, Jan 27, 2011 at 22:58:40 from 98.71.181.194

I figure there are 14 or so people on the FRB who could beat your wife, based on marathon PR. Maybe a few more. Believe it or not, I'm probably the most even runner with her- 2 sec diff in 5k PR, 1 min in 10k, 55 sec 1/2 mara, 90 seconds marathon. Kind of spooky. But I definitely have her at the 50k, 50 mile, and 100 mile distances. Either way, have fun in Houston.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.550.000.000.007.55

OK, all you 'ultra runners' out there, picture this hypothetical scenario.  I'm kind of curious how this would make you feel:

 You're cruising along the mesa trail in Boulder on your easy recovery day.  Your heart rate is very relaxed in the mid 130's, just trotting down a downhill section enjoying the mountain air, running through pine tree single track.  Then you turn a corner and notice a runner on a switch back below you out of the corner of your eye, and you just keep cruising down.  Then you do a double take since your brain has now processed the long hair, the beard, the smooth stride, and you realize you're catching up to Tony Krupicka...and yet you're barely breathing from lack of effort.  What the?!?  Then by the time you get down the switch back he's out of site like a deer that pranced off into the woods, and you're back to reality, realizing he must surely have just barely jumped on the trail in front of you and was then bounding off up the nearest mountain at some ludicrous speed.  But your curiosity is still peaked, so you pick up the pace a little, and around the next bend, just behind NCAR by the mallory trail he's still just ahead of you, much closer now.  Weird!  So you catch up to him and then slow the pace down to run and chat for ten minutes or so as you cruise up the mesa trail past bear canyon and up the steeper Fern canyon trail for a little while.

OK, so how does that make you feel/think?   

Alright, you may have guessed that there was a little too much detail there for me to be making that up by now, so I'll tell you what I felt...Heck Yeah!! I'm in awesome shape right now!  I was hardly breathing and I was catching up to Tony on my easy day!  Wahoooo!  I'm going to win Western States this year! (OK, that very last line was fabricated just now, I didn't actually feel/think that at any point)

Amazing what a little 'positive mental attitude' can cover up isn't it?  And hey, maybe if you lie to yourself long enough eventually it may turn to the truth?

The good news is, our subconscious mind can't seem to differentiate all the time.  While in reality, my logical mind is well aware that I most likely just happened to hop on the mesa trail from the skunk canyon trail a couple hundred yards after Tony had just run by and we were most likely running a similar easy pace.  Then once I saw him, I definitely picked up the pace a lot in order to catch up and run with him for a bit.  Then I slowed back down to the pace I was at before so I could run and chat with him.

But even though I know all that, my conscious knowledge of that still isn't taking away the really cool feeling that occured when I noticed myself catching up to Tony even though I was running really easy.  That event told my sub-conscious in no uncertain terms that I must be in good shape, and that I can run with fast guys.  And it embedded that in my belief set for now.  And it increased my confidence to some degree, despite all the logical explanations my mind can come up with for why that may or may not be the case.  Interesting stuff.....

Thanks Tony...for going slow sometimes so I can feel fast! 

It was nice chatting with Tony for a while about his upcoming race at Rocky Raccoon and other stuff.  Also, I appreciated him asking about my upcoming race and giving me some beta on the Moab Red Hot course.  He took 2nd place there to Kyle Skaggs by only 1 second in 4:03:03 in 2008. 

For the morning: 7.55 Miles - 1:06:35 - 8:51avg - HR: 138avg - 1300' vertical - I am pleased that 5:30-6:00 pace is feeling like easy recovery pace coming down from the mesa trail and my HR is not getting even into the 140's for that section/pace

NB MT101 - Black 11.5 Miles: 7.55
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jun on Wed, Jan 26, 2011 at 15:30:31 from 66.239.250.209

As a corporate trainer I used to teach people that if you fake it long enough it will become natural. I believe that exactly what you explained is very true. These little moments can have long term positive impacts . . . far more impacting than the negative ones.

It's Tony K.

And yeah, you caught him without really trying. His relaxed pace is like a 6:30. And you caught him.

That says a lot man. You are going to kill it at Moab.

From Scott Wesemann on Wed, Jan 26, 2011 at 17:38:41 from 66.239.250.209

Jun and I were actually talking about Tony K during our little adventure today and you were actually out running with him. Very cool.

From Aaron Kennard on Thu, Jan 27, 2011 at 11:42:56 from 98.245.117.176

Jun - yeah, it is interesting how, with an optimistic outlook, little, brief, sporadic good moments can out weigh lots of difficult or not-so positive moments (sounds like I'm talking about parenting;). Its cool how that works.

But please let me clarify...it actually did take a decent effort to catch up to Tony. Please don't be mislead into thinking I am anywhere near Tony in 'ultra distance' fitness. We were in reality probably going the same pace, and he was probably barely breathing, and when I saw him my HR was 135, then I sped up to catch him to chat, and by the time I got to him I was at 165 breathing pretty hard because of the short few hundred yards of running faster to catch him.

But that being said, I am definitely in way better running fitness than I've ever been in, so I'm excited to see what happens at Moab. Just don't expect to see me pulling off any Tony esque performances. I would be thrilled to make the top 10 there with how stacked the field is.

From Aaron Kennard on Thu, Jan 27, 2011 at 11:44:35 from 98.245.117.176

scott - yeah, it is pretty cool bumping into the pros on a daily basis around here, and even running with them. It's motivating to be sure when you read all about awesome performances and then get to see the dudes in action and chat with them about it.

From Scott Wesemann on Thu, Jan 27, 2011 at 12:24:45 from 66.239.250.209

Aaron- You have been on fire lately. Are you planning on defending your Quest for Kings title this year?

From Aaron Kennard on Thu, Jan 27, 2011 at 12:33:53 from 98.245.117.176

Scott - Yeah, I'm definitely planning on it at this point. That was a fun trip. Don't know the date yet or if I may end up with a conflict with my wife's racing schedule, but I think middle to end of August will work well for our schedule like it did last year.

From Scott Wesemann on Thu, Jan 27, 2011 at 12:36:02 from 66.239.250.209

Very cool. I'm excited to watch (well, hear about later since I'll probably be at dollar Lake when you finish) you, Jun and Faceless Ghost, and others battle it out. Good times.

From Dorsimus on Thu, Jan 27, 2011 at 14:39:51 from 66.239.250.209

Awesome! Sounds like you had a lot more fun than I did driving all day! :) It's cool now that I actually have an idea where you are talking about.

From Jon on Thu, Jan 27, 2011 at 22:49:57 from 98.71.181.194

Pretty fun. Although, technically, beating Tony doesn't get you first at Western. You still have to beat Geoff.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.509.00

Met up with George and Justin Mock this am at the Fairview track at 6:30.

George warmed up, but is nursing a calf strain and was not in a position to do a workout.  Turns out Justin wasn't feeling too motivated since he ran a hard 13 yesterday in like 6:13 pace avg.  And I wasn't jumping out of my skin to start running 5:30 pace this morning either, so we just jogged.  Then George stopped and Justin and I kept jogging, and then after 4 miles or so we decided to throw in a few 'strides' of 200 meters.  And I can't resist opening it up on a 200 meter, so, much to Justin's surprise I passed him on the first one and did it in 30 sec.  Then we did 200 m jog, then 3 more 200's on/off.  Did them in 30, 31, 32, 31.  That 3rd one I was already starting feel it.

Ouch.  That was a shock to the system.  Going from 7 ish pace to 4 min. pace right away like that shocked my heart/lungs.  It took me a good mile of jogging after those before the nausea went completely away and I felt normal again.  I like doing those after I have eased into them by doing a bunch of 5:30 pace stuff.  That was too quick too early for my liking.

So, kind of a wimpy workout today, but whatever.  It was nice running with George and Justin.  I'm glad I got at least about 6K of vertical in this week already, and another solid speed workout on Tuesday so I can chill this weekend in flat Houston. 

NB MT101 - Black 11.5 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jon on Thu, Jan 27, 2011 at 22:47:49 from 98.71.181.194

Did you know that GZ was on the FRB for a while? http://georgezack.fastrunningblog.com/

From jun on Fri, Jan 28, 2011 at 09:57:32 from 66.239.250.209

Yeah, wimpy. Fft. Ha.

From Aaron Kennard on Fri, Jan 28, 2011 at 19:04:31 from 12.14.62.2

jon - yeah, I noticed him on the lost sheep page a little while ago...been a couple years it looks like.

jun - is Fft an acronym or something? you lost me on that one.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles easy in houston with Nan.  Just a shake out run for her for the half marathon on Saturday.

We did 4 strides, then 4 x 45 sec at 5:15 pace which felt really easy at sea level and for such short intervals.

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

Oops, didn't get time to squeeze a run in today.  Too busy watching Nan run, and traveling back home.  That's alright though.  I am itching to run though with such a relatively light week of mileage this week and last week only being in the mid 40's. I was half-tempted to go out tonight at 9 when we got home, but I'm kind of tired because I couldn't sleep past 3:00 am this morning since I was so excited to watch Nan race from the pace truck.  Oh well, it will probably be good for me to take 2 rest days, and then I'll be really fresh for hitting one more solid 60 ish mile week next week before tapering down over the next two weeks for Moab. 

Check out Nan's race report here

and more photos here 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Scott Ensign on Sun, Jan 30, 2011 at 20:04:10 from 65.100.210.17

nice pictures, looks like you guys had a great time! good luck with your taper for Moab!!

From Jon on Sun, Jan 30, 2011 at 22:14:31 from 74.177.100.209

Hey, by the way, you even got some ink in a well-read blog:

http://antonkrupicka.blogspot.com/2011/01/weekly-summary-jan-24-30-jan-totals.html

From Vis on Sun, Jan 30, 2011 at 22:44:01 from 208.88.8.22

Hey, pretty cool to see a link to you on Riding the Wind. You are running great right now.

Oh and by the way, keeping up w/ Tony is impressive, but keeping up w/ Nan would be more impressive.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Felt great to be out running again after 2 days off.  The roads were an entire sheet of ice this morning, which was really unique.  Luckily, I was only on the road for 3/4 mile before hitting the connector to skunk canyon.  Ran up skunk to mesa, up bear canyon to the green/bear junction which was just over 6 miles.  Then came back the same way.

By the time I was coming down a couple of inches of fresh sticky powder was already on the ground which made coming down work fine without spikes.  Until I got to skunk canyon, then it was really slick so I slipped them on.

12.5 miles - 10:06 avg - 2:06:31 - HR: 139 avg - 2500' vertical

This morning was a pretty easy/leisurely cruise.  Not total recovery pace the whole time, because I was feeling so fresh and rested, but I wasn't ever pushing the pace either.  One of those runs that just feel really good and really enjoyable.  No pains.  No need to push too hard.  Just running smooth and feeling great to be out in the mountains on a calm wintery day.  Huge flakes of snow were falling all around and making a nice 2-3 inch pad of powder to cruise around on.

January Summary:  227 Miles - 34 hrs 39 min.- 25,100' vertical.

I thought I might be closer to 250 miles for January with more vertical.  But with missing 2 days I wasn't quite there, and I did a lot more flat stuff because of a week of focusing on a 5K race.  Still a good month of training though.  I had a lot of really good flat speed work sessions that I think were really beneficial.

February I'm not going to go after a ton of vertical either, because I'll taper a bit for Moab.  Probably in March I'll get back into the ~10K+ vertical per week stuff again. 

 

NB MT101 - Green 11 Miles: 12.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jun on Mon, Jan 31, 2011 at 13:46:28 from 66.239.250.209

First, I love the monthly totals. I just started doing that too, minus the time. Second, great miles and vert this month. You are really killing it and I'm super happy you are feeling good. Finally, great run this morning. I heard it is wicked-cold in the Denver area today, it must have been a chilly run. Glad cruiser felt good today. I can't wait to see how you race in a few weeks.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.004.250.008.75

1:02:30 - 8.75 Miles - 7:08 avg - 0 vert. - HR: 155 avg

Negative 8 degrees this morning in Boulder...perfect running weather!!  If you're indoors that is.  Fortunately Jason was up for meeting at the indoor track, which comes in really handy on a day like today. 

Unfortunately, Jason had banged his knee and decided once he showed up that he was going to need to take the bus home to make sure he didn't tweak his knee the week of a race.

But my friend Ryan had shown up, so luckily I wasn't going to be all alone for the workout.

After a warmup, strides and stretching, I jumped into a 4 x 1600 meter with 400m rest workout.

Here were my splits: 5:33, 5:38, 5:26, 5:37.  I threw in 2 x 200 for good measure afterward at 29 and 30 seconds.

Not super even on my mile splits.  I was on track on the 2nd mile for another 5:33 or so, and I kind of slacked on the last 200 and lost 4 seconds.  Kind of lame to give up on the last lap.  So the third mile I went after it the whole time and nailed that one.  Ryan was basically running 2 out of the 4 400's with me, and then recovering.  It was nice to have him to chase during the later laps in the mile.  But after the third mile he left to go home, so I was on my own.  And it was surprising how much that affected me mentally during the final mile.  It would have been easy to bail half way through that last mile, and that mile was definitely a tough effort to hold onto that pace the last few laps.  Mostly mentally.  I think just the fact that I knew I was going to have to write down my splits on here gave me some mental power to push the last few though.  Interesting how that works.

Great workout this morning.  I am really enjoying the consistency of a weekly flat speed workout.  And it has been really beneficial to my overall running fitness. 

NB MT101 - Green 11 Miles: 8.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jun on Tue, Feb 01, 2011 at 11:25:33 from 66.239.250.209

Super fast. Whan is your race? This weekend or next?

From Scott Ensign on Tue, Feb 01, 2011 at 21:50:57 from 65.100.210.17

those are some nice splits, you are getting really fast. I will never be able to keep up with you again.

where do you run inside- on the CU stadium track?

From Aaron Kennard on Tue, Feb 01, 2011 at 22:51:23 from 98.245.117.176

Jun - red hot 50K is feb 19.

scott - you never know! That's right, CU indoor track. My friend Jason is in the Air Force and has access at certain times.

From Bryce on Tue, Feb 01, 2011 at 23:30:35 from 67.186.213.216

Those tough track workouts are admirable. Nice work!

From Dorsimus on Wed, Feb 09, 2011 at 01:13:19 from 75.162.141.79

Nice work man!! I'm excited to see how your race goes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.000.000.006.30

6.3 miles - 51 min - 8:07 avg - HR: 136 avg - 810' vertical

Really easy run up to NCAR and back on Table Mesa.  Ran in the afternoon sun so it was way warmer than this morning...it was a scorching 8 degrees by the time I ran.  But really 8 degrees is not bad if you wear enough layers.  It was great to be outside running.  It was cool to watch the shadow extending across Boulder Valley as the sun went farther behind the mountains.  Still no treadmill for me this winter, and I don't see any reason to change that. 

NB MT101 - Green 11 Miles: 6.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

This morning was a really relaxed, easy, green mtn. loop run.  I really enjoyed it.  Wasn't ever feeling like pushing the pace as evidence by a really low avg HR, but definitely enjoyed being in the mountains today.  I got some new 'small' size microspikes yesterday in the mail, with a new pair of 101's, and I must say, the small microspikes are perfect for my 11 size foot in the 101's.  Way better than the large size.  The small doesn't slip at all, and just fits perfect and snug.

The trail today was perfect for spikes all the way up and down both sides of the mountain.  I ran up bear canyon from my house via table mesa to bear.  Then from the summit I ran back down the back side to the four way and then down ranger, across to chataqua, and then home on baseline and broadway.

10 degrees when I started, 24 when I finished.  My 3 layers of upper and lower clothing were all drenched through when I got home.  I was comfortable the whole run though.

And the best part is, I don't need a treadmill because I have these!

Who needs a treadmill?


Destination at sunrise


Green summit marker
Boulder view from Green at 9 am
Gregory Canyon, good spike condition up or down
Not quite as pretty as it was at sunrise, but kind of cool to be able to look back at the entire route as you finish the run

Total for the morning:  12 miles - 2:19:18 - 11:37 avg - HR: 137 avg - 2840' vertical.

NB MT101 - Black 11 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jon on Thu, Feb 03, 2011 at 21:02:44 from 98.71.180.104

I'm digging the scarf, man.

From Bryce on Thu, Feb 03, 2011 at 23:54:40 from 67.186.213.216

Nice run, way to keep it outside.

From jun on Fri, Feb 04, 2011 at 12:22:09 from 66.239.250.209

Love the pics. I just think you have such an awesome opportunity where you live. Way to take advantage.

From Scott Wesemann on Fri, Feb 04, 2011 at 12:28:10 from 66.239.250.209

Very nice run, and some sweet pics there. I tend to agree with you about being outside over a TM.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Indulged myself with 4 gloriously slow and flat miles in about 40 minutes.  Recharging the legs.

NB MT101 - Black 11.5 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Well, the training is officially in the bank...not much more to it now than a couple taper weeks.

Today's run I was unsure how I'd feel, because I had kind of a big early week of solid workouts.  But I felt great and everything felt solid and enjoyable today, which was really pleasing.   The last mile or so I started to feel tired in a couple spots, but minus that it was a great feeling run.

18 Miles - 2:48:27 - 9:22 avg - HR 142 avg -  3150' vertical.

The route today was up McClintock to Mesa.  Across mesa all the way to the eldorado trailhead (about 6 miles), then back across mesa to Chataqua, then down baseline and across broadway to home. 

It started snowing right when I started my run and it didn't ever stop.  By the time I came back across the mesa trail it was dumping and all the tracks were filled in.  The fresh, sticky snow provided great traction, and softer than normal surface the entire run, which was kind of nice. 

Weekly summary: 61.5 miles - 9 hr 45 min. - 9500' vertical 

NB MT101 - Black 11 Miles: 18.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jun on Sat, Feb 05, 2011 at 20:07:41 from 97.126.233.112

Yeah, you are definitely ready. A good couple weeks of taper and you are going to kill it in Moab. I passed a few guys today who are running in it. You should beat them by a solid couple of hours.

From Aaron Kennard on Sat, Feb 05, 2011 at 20:46:28 from 98.245.117.176

Well, thanks for the confidence...but time will tell. I'm not too worried about killing anything...I'm just looking forward to the chance to see where I'm at for a 50K on fresh rested legs. After how tired I was today at only 18 miles, I just hope I feel a lot less tired than that 18 miles into the race. So I'll be trying my best to not go out too fast.

From Scott Wesemann on Sat, Feb 05, 2011 at 22:20:33 from 75.165.254.250

Solid day out there and another impressive week. That is some incredible vert. Nice!

From Bryce on Sun, Feb 06, 2011 at 01:55:33 from 67.186.213.216

Solid run today. Funny our weeks have been very simalar latley, but this week was almost identical....well except the overall time of course, add about 2 hours to mine. You have been working hard, and its goning to pay off big in a couple of weeks. Save me some water at the aid stations, they have a reputation of running out when the slower guys come through, 'cause all you go fasties gulp it all down.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.000.004.75

Easy jog to start the week off: 

4.75 - 45 min - 9:28 avg - 400' vertical

I'm going to scale back to the low 40's in the mileage this week.  I'll probably do one flat speed work day, one trip up green, and the rest just easy cruising. 

NB MT101 - Green 11 Miles: 4.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jun on Mon, Feb 07, 2011 at 17:20:18 from 66.239.250.209

S

M

Art

From Bryce on Mon, Feb 07, 2011 at 23:21:18 from 67.186.213.216

Hilarious! Are we on the same training plan? Same exact run for me, only a few seconds faster pace and flat. Oh, wait I dont have a training plan...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.003.500.009.00

FAIL!

I finally succumbed to the treadmill this morning, thus failing in my no-treadmill winter resolution.

I was going to do Green mtn. with Jason, but watching the howling wind and snow at 10pm last night, and knowing it would be about 5 degrees outside and plodding through 1-2 foot snow drifts, I decided to turn in my man card this morning and head over to the gym.

Oh well...it was a fun goal while it lasted.  But I have to admit it was nice running in shorts and a t-shirt and running fast without slipping and sliding.  Especially considering the alternative snow slog hiking in 5 degrees.

9 miles - 1:03:30 - 7:03 avg - HR: 150 avg

I put it on level 1 incline,  did a 2.5 mile warmup, then a mile worth of 4 strides.  Then I did a 2 mile interval in 11:30 (5:45 pace) - Then a half mile slow, then 1 mile at 5:45 (170 avg HR).   I was considering doing two 2 mile intervals, but I was ready to be done running fast after the 3rd mile.  The workout felt good though, my legs are feeling pretty recovered right now.

NB MT101 - Green 11 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Dorsimus on Tue, Feb 08, 2011 at 13:26:55 from 66.239.250.209

That was me last night! I had to get a run in and pushed it off until that night so I was relegated to the treadmill. I could only muster 3.5 before I almost fell asleep from boredom. :) One day I'll be forced to do longer one on the TM, luckily I was just looking to shake the legs loose a little!! :)

From jun on Tue, Feb 08, 2011 at 17:07:41 from 66.239.250.209

Same distance as me, but you were a lot faster. I wasn't in for the workout today, just the miles. Good job man, you are wicked fast.

From Bryce on Wed, Feb 09, 2011 at 00:29:03 from 67.186.213.216

Not at all like my workout, sheesh! Pretty sure I'd fall of the treadmill at 5:45. Nice work!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.000.004.75

4.75 miles - ~48 minutes - ~500' vert - Watch died 1/4 mile in so I don't know for sure, but what  beautiful sunny morning to be out running in the foot hills!  Absolutely loved the run this morning.  One of those runs where time seemed non-existent and being out moving through the mountains was all there was.  

NB MT101 - Green 11 Miles: 4.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jon on Thu, Feb 10, 2011 at 20:45:18 from 74.177.118.24

Love days like that.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.756.000.000.0011.75

Despite being under 10 degrees this morning, it was actually quite nice out.  Having on enough layers and nice mittens, the cold wasn't a bother at all.

JasonGeorge and I got out for some mile repeats on the creek path this morning at 6:30.  The path was largely clear, or so snow packed that it was easy to run a good pace on.  And, after most of my speed work sessions being around 5:20-5:30 pace for shorter interval stuff,  it was kind of nice to be doing a pace that felt relatively easy, only getting my HR up between 160 to 165.  After a couple miles of warm up, these were my 6 mile repeat splits:

6:07, 6:04, 6:04, 5:53, 5:54, 5:53

Totals for the morning: 11.75 miles - 1:24:53 (7:13 avg) - HR 151 avg - 390' vertical

I started a 7th mile repeat with Jason, but it was largely uphill and as my pace dropped to 6:30 I lost the motivation to keep pushing another half mile so I bailed and went back to cruise it in with George, who decided to not attempt a 7th repeat.  I was good with 6 faster miles today, no need to push it too hard today, because I'm starting a taper for next week.  Jason would've probably done 10 of them if we let him!

And now, I can't help but start to look forward to toeing the line with a bunch of fast trail runners in about a week from now.  Here's a preliminary look at some of the faster dudes and folks that I know planning on doing the Red Hot 50K next week in no particular order:  Dakota Jones, Dylan Bowman, Todd Gangelhoff, Sam Malmberg, Kevin Shilling, Cody Draper, Pete Stevensen, Woody Anderson, Jim Petterson, Bryce Warren, Stephen Young.  I'm sure there are other fast runners I don't know of doing it, that's just a quick look at the list.  Looking forward to that!  Hoping the weather is nicer (warmer) there than it is in Boulder.

NB MT101 - Black 11 Miles: 11.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Bryce on Thu, Feb 10, 2011 at 23:27:30 from 67.186.213.216

Nice work this morning. One of these days I need to try a speed workout. Thanks for putting me on the list, pretty sure I'm not worthy.

On another note. I know you have place to stay already in Moab, but check out "Moab Springs Ranch" online. I have a sweet room (queen with doulbe bunk bed if the fam is coming, attached bath) in a 3 bed condo SUPER cheap for both nights (or one), Corey and I are staying there, and one room opened up. If intereseted drop me line and we'll talk.

From Karen on Thu, Feb 10, 2011 at 23:38:02 from 69.171.160.108

Gotta love our Colorado sun to make it feel a bit warmer! Good luck next weekend and great job on your miles.

From Aaron Kennard on Mon, Feb 14, 2011 at 16:09:52 from 98.245.117.176

Bryce - Thanks for the offer! I was looking into the hotel deal and it looks like we're already committed on the other place. We're staying through sunday night also. Look forward to seeing you down there this weekend!

Karen - thanks!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Couldn't ever get out for a run today until 8:30 pm.  I hate it when that happens.  I always have better days when I go running first, rather than thinking I may not have time to run all day.

But it sure felt good to run when I finally did get out.  

4 miles really easy -  32:56 - 280' vertical

Just ran up table mesa and back.  For road running, I love running up table mesa.  It's really wide with a huge bike lane and a decent amount of incline. 

NB MT101 - Black 11 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.750.000.000.009.75

Really nice easy run with Steve and Brendan this morning.  We all live within a few blocks of each other, but for some reason we haven't all been out running together yet.  

Today the plan was a casual pace up to mesa, and across for a while.  Maybe 10 miles.  Worked out perfectly.  The weather really warmed up this weekend too, which was really nice.  Made it comfortable running in shorts outside for the first time in a while.

9.75 miles - 1:30:57 - 9:21 avg - HR: 144 avg - 1550'

Weekly summary

44 Miles - 6 hrs 5 min. - 3100' vertical.  Good taper week. 

NB MT101 - Black 11 Miles: 9.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Bryce on Sat, Feb 12, 2011 at 23:26:23 from 67.186.213.216

HA! pretty close weekly stats agian. I think I got you on vert, but, as usual, you got me on pace. You're gonna rip Red Hot!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy 4 miles - 7:45 pace - 320' vert.  Just ran up table mesa and back.  Already itching to run faster and longer.

And then this....http://ryanwburch.blogspot.com/2011/02/final-race-before-fun-on-slickrock.html

Crap.  He had to do that, and put all this pressure on me!  Fortunately I know he's joking, and that he and I are both well aware that he is likely to obliterate me in a 55K race despite the fact that I beat him at the line in a 5K last month.  But hey, at least now I have a little extra motivation.  And while I cannot claim to have much hope that I'm going to blow by Ryan in the final miles of the race, I'm sure it will be fun trying!  My guess is that I'm going to let him and just about everyone else go ahead early on in the up hills because I will likely need to go slower at first to keep my HR in the range I want it in.  And then just hope after 25 miles I have conserved enough energy and quad strength to blast the down hills all out and catch a few people.

NB MT101 - Green 11 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jon on Mon, Feb 14, 2011 at 19:42:55 from 74.177.118.24

I saw that post yesterday. I think the pressure is on him, now, since he called you out! Go whip him.

From Scott Ensign on Tue, Feb 15, 2011 at 00:43:41 from 65.100.210.17

yeah, what Jon said. go get him!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.001.000.007.50

Cool interview with Nan published today on Runner's World

Felt the desire to get some turn over going today.  It's hard to just go slow all the time when you're accustomed to going faster a couple days a week, and Nan convinced me it would be a good day to do a really light easy workout.

So I did an easy run with a number of 45 second strides mixed in just to make sure my legs and heart don't forget their job.

The strides felt surprisingly easy even at a fairly decent pace, which is always nice.  They were so short though, that any pace probably would have felt easy.

Ran with Steve this morning which was great.  He's also doing Moab this weekend, fun to chat about that and other stuff.

paces for the 45 second intervals: 5:16, 5:17, 5:21, 4:11, 4:10, 4:16, 4:18 - I'm enjoying how a quicker pace has become pretty comfortable now after close to 3 months of consistent speed work.  Those paces would have felt really awkward for any amount of time a few months ago.

totals: 7.5 miles - 59:30 - 7:57/avg - 570' vertical - HR 139 avg 

NB MT101 - Black 11 Miles: 7.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jess1 on Tue, Feb 15, 2011 at 14:27:38 from 74.240.221.203

Good luck at Moab Aaron. Your training has been phenomenal!

From Dorsimus on Tue, Feb 15, 2011 at 16:59:47 from 66.239.250.209

You speedy devil! Nice job. Congrats to Nan on a great race and some really good reports and interviews.

From Scott Wesemann on Wed, Feb 16, 2011 at 13:39:27 from 66.239.250.209

I agree with Jess. You are going to do awesome this weekend. Good luck.

From Jon on Thu, Feb 17, 2011 at 18:24:08 from 74.177.118.24

Good luck this weekend. Go stomp Cody.

From Aaron Kennard on Thu, Feb 17, 2011 at 18:49:28 from 98.245.117.176

Thanks all.

Jon - consider him stomped. I'm sure you're telling him the same thing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 slow recovery miles.  Flat.  Slow.  The end.

NB MT101 - Green 11 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy miles up Table Mesa and back.  32 min. 320' vert.

Legs starting to feel pretty fresh.  I'm guessing they will be itching to move come Saturday. 

NB MT101 - Black 11 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.750.000.000.003.75

Some easy shakeout miles...last little jaunt before the race tomorrow.  I'm looking forward to actually running again tomorrow...I'm kind of bored with these little 4 mile warm up jogs that end before they begin.  

But todays was a little more interesting because after a mile of like 9:30 pace waking up, Brendan Trimboli caught up with me from behind, so it woke me up and we ran the dirt road loop together in a more normal 7:30 ish pace before I headed the .5 to home.  He's a cool kid, and I imagine we'll run more often this year as we live a few blocks away from each other.

Also, I broke out some new shoes that came yesterday in the mail from shopnewbalance.com that I got for 39 dollars including shipping.  They're pretty nice, I'm pleased.  I really like how soft and comfortable the uppers are.  It's the first pair of road flats I've ever worn.   The heal to toe drop ratio is almost identical to the mt101's, very minimal .  Which is still more than the zero I would like, but good enough.  Plus, I get to stay in the Christmas spirit year round with these beauties!

 

 

NB 205 Kimbia Miles: 3.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jun on Fri, Feb 18, 2011 at 16:43:02 from 205.158.160.209

Pretty shoes. Good luck tomorrow. I wish I could be down there to hang out with everyone. I'm very jealous of all of you. Go out and run the best race you have in you and I'm sure you'll surprise even yourself.

From Jon on Sat, Feb 19, 2011 at 18:33:24 from 74.177.118.24

Aaron 1, Cody 0

From jun on Sat, Feb 19, 2011 at 20:01:26 from 97.126.239.167

Where can I see results?

From Aaron Kennard on Sun, Feb 20, 2011 at 00:37:54 from 76.76.241.116

Jon - Yes indeed - Aaron 1, Cody 0 - and now I'm signing up for Logan tonight, and we're both doing steamboat 50, so we've got a series going now. I'm going to have my hands a bit more full in Logan going up against the CR holder when he has actually trained.

Jun - you should sign up for logan too before it fills up! We could get a big FRB show down going up there.

From Jon on Sun, Feb 20, 2011 at 21:20:24 from 74.177.118.24

Aaron- yeah, Cody probably has the advantage at Logan Peak. But you could certainly pull off the surprise. And if you don't, it will all come down to RRR... so do we give you home field on that one?

Race: Moab Red Hot 55K (34 Miles) 04:59:54, Place overall: 13, Place in age division: 12
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0034.000.000.0034.00

Great Race!  Loved the event.  Survived the wind, and just enjoyed being out there running through the slick rock.  

Here's a brief race report and pics.  Probably more to follow later. 

NB MT101 - Black 11 Miles: 34.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Dorsimus on Sun, Feb 20, 2011 at 11:35:36 from 75.162.148.5

Great race! Way to get that report and pics up quick! :) Hey, I noticed you have ?? for March - you should come on out for the Buffalo Run at the end of March! :)

From Scott Wesemann on Sun, Feb 20, 2011 at 15:07:03 from 75.162.75.27

Great report and pictures Aaron. Congrats on your race. I'm looking for some really impressive things from you this year.

From jun on Sun, Feb 20, 2011 at 16:21:10 from 97.126.239.167

I commented on your other blog, but great job.

From Scott Ensign on Sun, Feb 20, 2011 at 18:31:22 from 67.41.176.69

pretty impressive way to start the season! love the pics! good to see you and Cody come in so close to each other.

From Cody on Mon, Feb 21, 2011 at 13:28:23 from 174.52.244.185

Nicely done Aaron! Your pacing was perfect. Maybe too good, I was needing you to blow up. Just kidding, I am glad you did well. I had a great time hanging out for the weekend. Looking forward to next time....

From Jim Kern on Mon, Feb 21, 2011 at 14:27:05 from 192.107.247.6

Congrats on a great race. It was nice meeting you before the race at the starting line.

From Fishon on Mon, Feb 21, 2011 at 19:55:39 from 174.29.209.145

Congratulations! You did great. It's nice for you to be able to reflect back on what a positive race this was for you. Good job!

From Bryce on Tue, Feb 22, 2011 at 10:47:21 from 67.186.213.216

Seriously great job out there Aaron! You ran that smart and strong! A good season of racing is in front of you. Good to meet you, and I hope you and the fam had a good trip.

From seeaprilrun on Tue, Feb 22, 2011 at 11:35:05 from 72.205.231.214

Great job Aaron! In case you are interested, here is one of the most challenging 50K races in Kansas if you are looking for something in the summer--

http://www.psychowyco.com/id75.html

From Burt on Wed, Feb 23, 2011 at 12:38:09 from 206.19.214.144

Great job Aaron and happy birthday!

From Aaron Kennard on Wed, Feb 23, 2011 at 13:29:26 from 98.245.117.176

Thanks for the congrats everyone.

And as far as my next race, it will be an attempt to take down Cody again, only this time on his home course in June at Logan Peak.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Wow...slow running at its finest!  3 miles in about 36 minutes....nice!  At least my knees weren't totally wobbly by the end.  It felt good to get some movement.

NB MT101 - Black 11 Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Well...still slow.  But not wobbly this time, that's a plus

3 miles flatish in about 32:30. 

NB 205 Kimbia Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.000.004.75

And what do you know?  Still slow!  But feeling better each day.  Today I felt totally normal starting out the run.  But my legs still feel like they have a slow governor on them.

4.75 Miles - 47:50 (10:01) - 500' vertical.  

Who knows, maybe by tomorrow I might be able to get my speed down to like 9:30 avg pace at this rate!

I clearly need the slower, easy miles right now though.  Even though my muscles weren't sore at all after the race, my joints (hips and knees) were somewhat tender and are the seemingly limiting factors right now.  Good to take a slow week though to fully recover. 

 

NB 205 Kimbia Miles: 4.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jun on Wed, Feb 23, 2011 at 14:36:31 from 66.239.250.209

Slow and steady is probably a good idea, for sure.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Very nice morning easy run in the sun with my neighbor Steve (the one who took 8th place on Saturday handily kicking my butt).  We just took it really easy up skunk canyon across mesa and down bear back to lower skunk and home.  Really fun run.  Great to be cruising easy on single track and chatting for an hour catching up on the race and talking about plans for the year etc.

And the legs are coming around more and more each day getting closer to normal again.  Felt almost normal today actually...still a bit slow and a minor twinge around my left knee at one point.  But I went to Richey for some ART directly after the run and I can already tell that was really beneficial.

8 miles - 1:13:29 (9:13)  - HR 140 avg - 1080' vertical

NB MT101 - Green 11 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

My good friend Eric was in town for the Pearl Izumi trail team summit, he was hired as the photographer.  And so he invited me out to run with the group Friday morning.  

It was cool to meet Tim Olson and Ian Sharman, as well as to run and chat for a while with Nick Clark and Scott Jaime.  A bunch of cool people in that group.

We ended up navigating sheets of ice under and inch of fresh powder on the mesa trail which was interesting since nobody had spikes on and everyone was falling all over the place.  It was kind of comical.  But we managed to get a run in.

Although my left knee started feeling pain on the back/side periodically throughout the easy run, and made me well aware that something is going on in my left leg that needs attention.  I made it through the run ok by stretching my hip/glut a couple times, but realized I need to get some knots and junk worked out in my upper calf, hammy, and glut before I should be running on this thing and aggravating it.  

Scheduled a massage for saturday and an extended ART session for Monday. 

NB MT101 - Black 11 Miles: 5.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

no running today...got a good short massage on my left leg mostly.

I'm glad I have plenty of time and no rush to fully recover from Moab, because I obviously need it.  I never felt any pain in the race...but its obvious that the 34 miles of steady effort taxed my left glut/hamstring, and upper left calf.  So I will just take it really easy this next week, and get a couple good ART sessions in, and do very light active recovery.  

Its annoying to have tight/painful spots...but the timing is as good as it could possibly be if I have to have them.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jon on Thu, Mar 03, 2011 at 19:04:19 from 74.177.100.235

Are you OOC (out of commission)?

From Aaron Kennard on Thu, Mar 03, 2011 at 19:10:34 from 98.245.117.176

unfortunately, it looks kind of like that. I ran 1 mile this week so far, and my left leg started hurting. so i'm taking some more days off. I'll give it a shot tomorrow for a short one to see how the recovery is coming along.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No Running.  Did pushups, pullups, and 15 min. core work via Ab ripper X.

40 min. ART session in the AM with Richey.  There are definitely some knots in various places in my left leg.  He recommended waiting until Wednesday to run. 

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

Easy mountain bike ride out to Marshall mesa trail and back...about 8-9 miles, just to move the body somewhat, but taking it easy.

Cycling 2011 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jun on Fri, Mar 04, 2011 at 11:04:19 from 205.158.160.209

Did I miss something? You aren't hurt are you? Or are you just really taking it easy after the race?

And FYI - I'm definitely running the Grand Teton 100 on Sept 3rd. You should consider coming up to run the 50.

From Aaron Kennard on Fri, Mar 04, 2011 at 11:25:36 from 98.245.117.176

you missed something! See my other entries for details. It's just tight muscles as aftermath of the race that are going to take a little more recovery time because they started causing pain behind the knee.

From Aaron Kennard on Fri, Mar 04, 2011 at 11:26:16 from 98.245.117.176

also, I just signed up for steamboat 50 on sep 17, the third in my series with Cody, so I'm out for the Tetons.

Did you sign up for Logan peak yet?

From jun on Fri, Mar 04, 2011 at 11:28:55 from 205.158.160.209

No, I need to. When is it? Never mind, I'll look it up. I just got suckered into running the Ragnar Relay, so I need to find the funds to cover Logan too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Interested to see how the running felt today.  Bummed that the leg started hurting after less than 1/2 mile.  I stretched, and ran the half mile home.  It doesn't hurt initially after stretching but then tightens up as I run.

Did Core work, pushups, pullups, stretch, etc.

Five Finger Treks Miles: 1.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Incredibly gorgeous morning.  Sunny and calm.  45 degrees.

I got out on my trusty fuji 29er for a cruise on the trails in south Boulder and was not disappointed.

I actually found myself feeling really grateful and glad that I couldn't run because I wouldn't have gone on a mt. bike ride if I was running.  And it was a super enjoyable ride.  I can't say that mt. biking is as addicting or good feeling as trail running or running in general.  But it is close.  And to be able to be out for 90 minutes moving my body through the mountains in the sun was incredibly refreshing and rejuvenating.

I don't feel any leg pain when I ride, its just the running motion.  So that's nice. 

Cycling 2011 Miles: 17.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Pearl Izumi hooked Nan and I up with some goods yesterday.  That was cool.  They sent her a bunch of shoes and clothing to test out.  And they sent me two pairs of shoes, which was pretty cool. 

I tried out the Streak II this morning, and felt like its a pretty good road racing shoe.  Its relatively low profile and thin, and very flexible which I like.  I would prefer the heel to toe drop to be zero, but it's close enough.  Its pretty similar to the MT101 in heel to toe drop, but overall its got a slightly thicker sole.  Very comfortable uppers though.

I rode my bike to Kitt field to run around the turf there.  Soft surface, plus I could bail at any point if my leg started hurting.  And it did start to hurt after only 1/4 mile, which was lame.  I thought it was feeling better, but I can't tell until I run on it consistently.

So I stopped and stretched etc.  Then I ran again.  This time it didn't start bothering me until 1/2 mile.  Cool, that's progress I guess.  I stopped and did more dynamic stretching and static stretching and pushups.

Then I started running with Patrick Hunt (runs with Hartmann and Rizzo in the Boulder express group) who was also cruising around the field.  This time it didn't start hurting until almost a mile.  Nice.  I like where this is going.

I stopped and stretched etc. again.  Then got up and ran another 1.25 with Patrick before it started acting up again, and this time it was acting up only very mildly.  

That was a good sign this morning.  I'm going to see Richey again today, and I'm guessing he'll tell me to keep running easy on it like this morning and it will keep progressing through active recovery.  

In the meanwhile, I'm pretty stoked to go get my harder exercise fix through a sweet mt. bike ride tomorrow!

Cycling 2011 Miles: 4.00Pearl Izumi Streak II Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jon on Fri, Mar 04, 2011 at 21:22:26 from 74.177.100.235

That's awesome you got some PI's- I guess free stuff is a benefit of being fast. Doesn't Nan have a shoe sponsor?

Let me know what you think of the Streak after a little while- I'm thinking of getting a pair. And a Peak.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Another ART treatment Friday AM with Dr. Richey.  He is such a great resource, very fortunate to know him.  He said to not run until Sunday, then do Tues/Wed.  

Well, I waited until Saturday night.  Sundays I don't run, and I couldn't wait until Monday.  I ran a super slow mile, then stopped to stretch a bit.  Was running really slow and was feeling OK, except that I wasn't sure if my heart was beating at all since I was going so slow.  I had to check my pulse a couple times to make sure I was still alive.  That got old.  So I just figured I'd try running normal 7 min. pace.  

Voila...felt fantastic.  Cruised for a couple more miles at about 7 min. pace or under feeling great.  The leg never hurt at all.  Its clear that the tightness in the glut/hammy/calf has largely subsided.

Cool.  It's great to see the immediate progress and result from rest and ART.  I'll take it pretty easy this week, but fortunately it looks like I'll be back to running again after only a week off.  

The week off felt surprisingly good though.

I enjoyed getting out on my bike a couple times on the trails, and I also enjoyed hitting the pool this morning for a miles worth of laps in about 25 min of swimming - because Richey mandated NO biking :( Darn, I like biking and it didn't hurt my leg.  But he's the expert, and I decided I would rather cover faster so I followed his advice this time and hit the pool (unlike I did earlier in the week)

Also I got consistent this week on core work 3 times and pushups and pullups.  Which I have greatly missed and which really makes a body feel good.  

It now feels kind of like I pushed restart on my computer.  Now once I fully reboot after an easy week or so I think I'll be ready to start another enjoyable 4 month training block.

Five Finger Treks Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Running on periodic sheets of black ice this morning.

Leg felt fine.  stopped to stretch a couple times when I started to feel minor tightness.

One thing I appreciate about time off of running is it that it refreshes the perspective and makes running feel even that much better when you do it again. 

4 easy - about 31 minutes - mostly flat. 

NB MT101 - Black 11.5 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy run with my neighbor Steve Young.

Stopped to stretch out the legs after 1.5.  Noticed that everything feels better if I run closer to 7 min. pace than if I run slower.  So I just ran at that pace after the first couple miles.  Mostly my legs and heart are just raring to go, feeling antsy about not running as much as they would like.  But the left leg problem area is also feeling better and better each day, I'm hardly noticing anything there now.  I think after this week of just slowly increasing the easy run distance I may be ready to jump back into a workout or two next week.

5 miles - ~37 min - flat.

Pearl Izumi Streak II Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Swam for a mile or so in the morning.  Felt like going running, but want to be smart about jumping right back in and make sure I'm fully healing.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Dr. Richey simply makes it happen.

I have a hard time getting treatment or advice from just about anyone else at this point because he is just too good and he puts them all to shame.  I feel fortunate to know him.  Not only does he know how to fix muscle and tendon issues that come up, but he understands running intimately and is able to give sound recovery/training/stretching/mobility advice.  It's a really good combination he's got going on.

Oh...I didn't mean for this post to be a Richey testimonial, but I guess it turned into that.

I meant to just write about how I'm feeling pretty good and recovered and looking forward to jumping back into some workouts next week.  From 8 days ago when running a mile shot pain through my left leg, to today running for an hour pain free, I can't complain about that time frame of recovery.  I can attribute it to 2 ART and graston sessions, not running for a week (swimming/biking for exercise), plus daily mobility exercises that Richey recommends.

And have you seen this day?

What a great day to be feeling good and to get out and run for an hour.  The song by joshua radin 'brand new day' came on the iPod shuffle today...and perfectly accentuated the greatness of the morning.  Running in the sun.  Feeling healthy.  Life is good.

Running stats for the morning: 7.5 miles - 53:30 - 440' vert.

 

OK, that video is kind of messed up...but the message was a good one!

Five Finger Treks Miles: 7.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Scott Wesemann on Thu, Mar 10, 2011 at 12:35:21 from 66.239.250.209

"Like"

Good to see you feeling better.

From Bryce on Fri, Mar 11, 2011 at 00:11:14 from 67.186.213.216

Amen on the ART stuff! Gald you are feeling better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

35 MPH winds this morning with 50-60mph gusts in Boulder.  Yeah...it was kind of breezy out there this morning.  Fortunately it was almost 60 degrees, which was nice.

4 miles - 28:35 - pretty flat.  Just stuck to the bear creek bike path in the flat lands to avoid the most wind possible.  Was pretty glad I was running and not biking in that.  Biking in the wind just sucks in my opinion. 

NB 205 Kimbia Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Bryce on Fri, Mar 11, 2011 at 23:28:53 from 67.186.213.216

Totally agree, biking in the wind sucks!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.001.000.009.00

Totally proud of and happy for Nan today, she nailed a solid race once again today...and kicked the 3rd place rut!  2nd place at the usatf 15K championship in 5:21 pace!  Read more here.

I'm also stoked to report that I'm almost back to 100% again after 3 weeks of recovery from the Moab 55K.

Today I got out to the track to run over at Fairview. It was a really nice morning in the calm, sunny weather to be out there and feeling good again.

After a warmup with Brent Vaughn, Kenyon Neumann, Dr. Richey, and his whole high school team, I continued the light workout with the high schoolers.  6 hill strides

Then as Brent and Kenyon were doing their hard workout, I did 5 x 400 fast with 200 Meter recoveries at a steady 6:10 pace. It was interesting to test out a workout with the 200 recovery staying at a moderate pace. It felt good. The workout was pretty easy and light effort, except for one of the 400's in which I tried to hang on to Brent and Kenyon.

Ummmmm.....not happening.

They had already done a 2 mile, 1 mile, 800m, 400m. And they were finishing on the 400m when I jumped in with them. I hung with them on a 31 second 200 but then it felt like they took off (in reality I hit the wall). They finished in 61.5 and I gasped in for I think a 67 second split. And they did that after running a 9:04 2 mile, then a low 4 minute 1 mile, a 2:06 800m. Yeah...different league altogether. But it was fun running with them. And oh yeah...I was totally hanging with them on the warm up and cool down...;)

I'm excited to hear about Brent's upcoming race at world XC championships in Spain. He's racing there next Sunday.

My run for the day: 9 miles - 1:07:30 - 7:30 avg - a few hundred fee vertical tops. 

Bare Feet Miles: 2.00NB 205 Kimbia Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jun on Sat, Mar 12, 2011 at 22:19:31 from 97.126.226.222

Yay Nan!!! And so glad you are feeling back to normal Aaron. I'm excited to start reading about your treks up Green again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Feeling groovy today.  Ran Skunk canyon to Mesa and down bear at a mostly easy feeling, but steady pace.  I was really pleased with how well everything feels.  That 3 weeks of recovery seems to have done the job nicely.  Looking forward to a hard hill workout effort tomorrow with Nan.

6.5 miles - 53:30 (8:14) - 1100' vert

NB MT101 - Black 11.5 Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.006.500.0012.50

Solid workout today with Nan and the Running Republic of Boulder group.

After a 2.5 mile warm up we stretched, then did 4 up hill strides to get things moving.

Then it was right into a solid hill workout consisting of:

5 x 2 min steady up/2 min steady down.  I was right with or just ahead of Nan on these repeats (she's recovering from the weekend) and we were doing them just over 6 min/mile pace gaining about 70' of vertical over 1/3 mile for 2 min and 5 sec.  Then holding close to 5:00 pace on the down hill for 1:55.  We kept these pretty even at that pace for all 5 sets.  We were running up Lehigh street just off table mesa.

Then we moved over to Table mesa for a:

5 x 60 sec hard up/60 sec quick turnover down.

I accidentally took the first one of these out extremely hard, more like a 30 second/200 meter interval pace, and after 60 seconds it cooked me.  I couldn't run down nearly as fast as I had just run up.  Oops!  I backed off (not that I had the choice at that point) after that, and just tried to hang on to Dan, who was leading all the 2 min. intervals.

After the last 60 second uphill interval, we ran down for 4/5 of a mile keeping the hard pace.  My last mile which was .2 uphill and .8 down hill I did in 5:20.  It felt pretty solid.

It felt great to be back to running fast and hard for some good intervals.  The weather was really nice.  It was fun and motivating to be running with a big group.  Everything felt pretty good with the legs/body.  My left hamstring I can tell is still recovering a bit as its still tighter than my right, but I never had any pain running.  Its coming along pretty nicely.

Total: 12.5 Miles - 1:35:30 - 7:35 avg - 900' vertical 

NB 205 Kimbia Miles: 12.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jun on Tue, Mar 15, 2011 at 12:52:58 from 66.239.250.209

My son started working out with the Jordan High track team. He's 12. His mom is the hurdles coach so he was given the green light to train with the sprinters. The head coach even treats him like one of the team and really pushes him.

Ask me if I could be any more proud!!!

From Aaron Kennard on Tue, Mar 15, 2011 at 13:10:18 from 98.245.117.176

That's really cool jun!

Let me guess, if this were you two years ago you probably would have been bummed if he wasn't red pointing 5.12's...not today;)

From jun on Tue, Mar 15, 2011 at 13:11:58 from 66.239.250.209

Ha, yeah totally. He asks about going climbing a lot too. This is going to be a great summer.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

That workout yesterday took it out of me.  I felt wiped out all day and took over an hour nap during the day.  I hope my boss doesn't fire me.  Just 3 easy miles to shake out the legs in the short time I had since I slept in.

Pearl Izumi Streak II Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Felt better today, though I still felt a bit tired and recovering from Tuesday's hard effort though.

6 miles - ~52 min. - 1000' vert.

Ran up skunk canyon, behind NCAR on the mesa trail, down bear canyon road.  One of my favorite 6 mile loops.

NB MT101 - Black 11 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Scott Wesemann on Thu, Mar 17, 2011 at 19:09:29 from 205.158.160.209

Sounds awesome!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles - ~32 min - 100'  - easy flat run, not much time this am. 

Five Finger Treks Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.500.000.000.0017.50

Today's run was what its all about for me.  Here's the one sentence description:

Nearly 3 hours of running through the mountains in the crisp, calm, spring sunshine; my body and soul feeling fantastic the entire time, enjoying great conversation, some great time alone in my thoughts, a breathtaking sunrise and awesome flatirons views.

OK, that probably should have been multiple sentences.  But I could have kept that thing running on.  Words don't really do that run justice this morning.  It was just a really nice run.  I was out the door running at 6:28 in order to meet up with Johnny Tribbia at the bear canyon trail.  I didn't need to be home until 10 or 10:30 which was way more time than I planned to be out running, so I was in no rush at all, and that alone contributes largely to an awesome run.  To be able to just go out and run, with a healthy body, plenty of water and calories packed, and no time commitment, is a very liberating and great thing.  Its a nice contrast to my daily runs during the week, where I generally keep a pretty tight schedule because I pack my days pretty full.

It was great meeting Johnny in person.  He's a cool dude, and I thoroughly enjoyed the conversation and running with him for about 90 minutes as we ran up bear canyon to mesa, then south on mesa to the south end and back to NCAR.  Fun to chat with him about his 2:50 marathon at Catalina a week ago and how he missed first by 20 seconds.  2:50 for 26.2 miles that includes 4K' of vertical is a super impressive run.   He bailed to get to work then, and I continued to the North end of the mesa trail until I got to the gregory trailhead.  

As I headed back toward home, I was going to finish in about 2 and a half hours with 15 miles, but just before turning downhill on skunk canyon I crossed paths with Tony K as he was coming the other way.  We stopped and talked for a few seconds, then I just turned around and ran down the other way with him to chat some more heading down enchanted and mcclintock.  

The detour at the end chatting with Tony added on 2.5 miles or so, which was great.  It was nice to just go with the flow today and run and have good conversation.  It's good to see Tony out and about again and starting to run consistently again after a rough month and a half of recovery time from Rocky Raccoon.

That felt like one of the easiest 17.5 mile runs I've done.  Obviously because I was going slow and easy, but times flies when the conditions are so perfect and with good conversation.  I'm happy with how well my body seems to have recovered after a nice and slow ramp back up over the last month. 

Today: 17.5 Miles - 2:52 - 9:49 avg - 3400' vertical.   The vertical really adds up on the mesa trail because it is constantly going up or down as the single track winds between the canyons across the front of the flatirons.

Weekly Summary:  49.5 Miles - 7 hrs 13 min - 6730' vertical - One interval/hill workout, one long run

Last week: 28 Miles - 3 hrs 26 min - 1100' vertical

Next week: I'm ready now to get back into 2 harder runs per week, one flatter speed session, and one harder hill or tempo run.  I'm going to go after a sub 17 min. 5K at the end of April.  May be a stretch, but I think my speed is as good or better now than it ever has been and I want to see what I can do.  I'm doing all my training and racing for the next 3-4 months without a heart rate monitor.  I'm interested to see how that goes in comparison.  I wore it religiously and watched my HR in workouts and races for the previous cycle.  People told me it was holding me back, and I think they are right.  But we'll see I guess.  I am enjoying not wearing the strap though, and enjoying being more in tune with how I feel rather than letting a number on a screen tell me how hard I'm working.

NB MT101 - Black 11 Miles: 17.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jon on Sun, Mar 20, 2011 at 09:34:40 from 74.164.176.82

Awesome run. And good luck with the no HRM.

From Scott Wesemann on Mon, Mar 21, 2011 at 19:14:46 from 66.239.250.209

That sounds like a fantastic run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

A muscle in my foot started feeling constricted and tight in the first mile this morning, and my hands were slightly chilled without gloves.

So I took my shoes off, and put my socks and shoes on my hands.

Presto, foot and hands felt better instantly!

Then I ran over to Fairview and did a couple miles around the track so I didn't have to hold my shoes on my hands the whole time.

So glad its spring so I can ditch the shoes more often.  It feels so good to run bare foot.

The best though, was as I was running home, a 75+ year old lady out for her walk saw me with my shoes on hands and bare feet trotting down the sidewalk and instantly started laughing hysterically.  It was awesome.  Most people just give you weird looks and look at you like you're an idiot or crazy or something.  This lady just laughed hysterically, and kept on laughing as I ran past.  I'm glad I made her day.  And she nearly made mine, although the barefoot freedom topped her reaction just slightly.

Bare Feet Miles: 3.00Pearl Izumi Streak II Miles: 1.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.650.004.600.0010.25

Solid workout with Nan and the RRB group this morning.

Started with 2.5 minutes steady uphill and 2.5 steady back down.

Then we did 4 X 2.5 min steady rolly terrain. - 90 sec rest.

Then 2 min hard up hill and 2 min hard back down.

Then 4 X 90 Seconds hard - 60 sec rest 

The paces varied based on going up and down hill.  But I averaged exactly 5:30/mile for the 4.6 miles of speed intervals.  So I feel pretty good about where I am fitness-wise.

My current goal is to do a sub 17 minute 5K on April 30th.  The pace I need to hit is 5:28/mile to do a 16:59.  So I've got my work cut out for me.  But I'm pretty confident that I can get there with 6 weeks of focused workouts based on where I am currently.  I think if I can do 5 to 6 one mile repeats in 5:20 pace or below on the track, then I should be able to hit my goal.  Last time I did 4 x mile my splits were 5:33, 5:36, 5:26, 5:36 - but that was a couple months ago now.  I think I can get those down to the 5:20 mark within another 4 weeks or so. 

NB MT101 - Black 11 Miles: 10.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Dorsimus on Tue, Mar 22, 2011 at 15:05:25 from 66.239.250.209

Speedy! At this rate you should get there! Nice work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles really easy - ~50 min.  440' vert.  Glad the 50 mph wind from yesterday was not there this morning.  Gorgeous spring morning.

I got lost in some of the Shanahan cow fields trying out a new trail that ended and I bushwacked for half mile to get back to the road.  Slow going.

Did pushups, pullups, and 15 minutes of core exercise after.  That has become my mon/wed/fri routine.  Easy run with core work.  It's feeling good. 

Five Finger Treks Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Nice run up Flagstaff from EGF park on canyon road in Boulder with Schlarb and Levi.

It was my first sustained uphill run since Moab over a month ago and I was quickly shown that I had lost something there, as Jason and Levi casually, chatting the whole way bounced up the mountain while I huffed and puffed and lost them half way up.  

I definitely lost some uphill fitness.  But that's OK, it will come back as I ramp back into it this month.  My flat speed I haven't lost at all, which is nice.  Also, I those two guys are crazy fit and so I can't really even judge whether I lost anything when running with them up hill because I'm not even in their league...especially if they were trying.  We're going to start hitting weekly green mtn. ascents soon again and Jason will beat me up that thing by 7 or 8 minutes or more when he's trying.

After getting down, I ran back up 1.5 miles and back down again because I had some more time to kill. 

11 Miles - 1:53 - 10:15 pace - 2700' vertical

Looking at the profile of Flagstaff from that side, it was 1531' vertical over 2.73 miles.  560' per mile or about 10.5% avg grade.  Which is a really nice grade in my opinion.  I really enjoy that grade.  I can keep up a pace that is much more 'run' like than the 1000' per mile stuff, but still get pretty solid vertical.

NB MT101 - Green 11 Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.350.000.000.005.35

Easy run up Skunk Canyon and back

5.35 miles - 47:48 - 8:58 avg - 800' vert 

NB MT101 - Green 11 Miles: 5.35
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.250.000.000.0015.25

Pretty epic point to point run this afternoon.  I'll post pics and more later...but I just went out running for 15 miles planned on an out and back, but couldn't resist the urge to explore a new peak I had never been too once I got out there.  Don't even know what peak it was, but it was at 8350' and 11 miles away from my house.  I descended the other side of the peak and called Nan half way down to come pick me up since I was now 20+ miles away from home and didn't want to run all the way home into the evening so much.

In the morning I rode my bike for about 20 miles, the last half of which was supporting Nan on her 20 mile long run. 

15.3 Miles - 2:48:00 - 10:59 avg - 4050' ascent - 3000' descent

 Weekly Summary:  50.85 Miles - 8 hrs 18 min - 8500' vertical.

NB MT101 - Green 11 Miles: 15.25Cycling 2011 Miles: 20.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Faceless Ghost on Sat, Mar 26, 2011 at 23:56:46 from 98.202.112.51

Looks like a good run to end a good week.

From Scott Ensign on Mon, Mar 28, 2011 at 22:42:58 from 65.100.247.140

Aaron- I got some of these new hoka stilt shoes as a gift from someone. Do you dare me to try running in them?

From Aaron Kennard on Tue, Mar 29, 2011 at 13:45:33 from 98.245.117.176

FG - yeah, i like weeks/runs like that. You had a pretty epic day yourself! Way to gut it out on Saturday...I also hope your knee forgives you!

Scott - I'm the wrong guy to ask, you know that! I can say that those shoes would probably last you a good eight or nine years though, which could be a plus. Since you are known to wear your shoes until your socks are showing through the soles, that could possibly be the last pair you ever need!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles easy.  Right ankle kind of bothering me since last Friday, minor but sure what's up in there.

NB MT101 - Black 11 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.005.000.0011.00

Solid workout today with Nan and her group.  Nan was dealing with some left leg pain today so it wasn't the best workout for her.  She is just off her heaviest training weeks ever so far, and the mileage and work has been adding up.  Now she just needs to recover and taper in order to have an awesome race in Boston.

Here was the workout today:

Warmup 20 min, stretch, then strides.

4 X 2 Min hard, with 60 sec. rest.  All of these were uphill on the boulder creek path.  Split paces: 5:50, 5:57, 5:54, ? missed the last.

4 X 30 sec. really hard, 60 sec. rest.  Some of these were up hill slightly and some were down.  Split paces: 4:46, 4:20, 4:46, 4:32

3 X 4 min hard, with 2 min rest.  Paces: 5:44, 5:55, 5:44.  The middle one was all down hill and I was going easier because my ankle was bugging a bit.

4 X 60 sec hard, 60 sec. rest:  Paces:  5:03, 5:20, 5:10, 4:53.   The 5:20 one was slower because we had to navigate a bunch of ice.  The last one was straight up a big hill and I kind of went all out on that one because I like doing that on short hill sprints.  I'm surprised to see my pace fastest on that split since the others were all flat.

Cool down for 10 minutes.  

Every week the workouts are feeling better and better.  I'm liking that. 

 11 Miles  - 1:29 - 250-300' total vertical.

NB MT101 - Black 11 Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jun on Wed, Mar 30, 2011 at 10:41:32 from 66.239.250.209

Man, your splits are insanely fast. Way to go. What are you plans over the next two months?

From Scott Ensign on Wed, Mar 30, 2011 at 16:26:56 from 129.123.3.84

how bout you, are you doing BB? you are way out of my league now though. unless I can make you wear those hokas as a handicap.

From Burt on Thu, Mar 31, 2011 at 13:21:06 from 206.19.214.144

Nice workout Aaron.

From Aaron Kennard on Thu, Mar 31, 2011 at 14:23:30 from 98.245.117.176

jun - I'm doing a 5K at the end of April. May throw in a 25K in April or May, maybe not. Planning some epic mtn. runs in France in May. Then logan peak in June.

scott- No BB for me this year, we're coming home from France that day.

thanks Burt.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Didn't feel like running this morning, so I didn't.  Instead I threw on the biking gear and explored some trails on the mountain bike I hadn't been on before around the marshall mesa area.  Nice morning.  15 ish miles on the bike.

Cycling 2011 Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.003.250.0011.25

We started back up our weekly Green Mtn. morning time trials this week.  It was great to be back out there doing it.  Today it was me, Schlarb, Levi.  I was eager to run this morning, which was nice.  That tends to happen if I take a day off from running.  And I was feeling decent during the warmup.  But I knew I would be solo from the moment we started the climb.  And I was.  Which was fine.  I threw on the headphones and enjoyed the climb quite thoroughly.

I took it pretty conservatively the first mile, and was surprised to look at the watch and see it still in the 14 min. range at that point, because I wasn't pushing hard at all.  That was encouraging, because its about 850 feet of ascent for that mile and in the past it generally has felt pretty taxing to do it in that pace.

I tried to maintain a fast effort through the middle flatter 1.2 mile section, and I really love that section.  Because i can run between 8-10 minute mile pace on smooth forest single track, still gaining vertical, but not so much, and the views are just awesome in there.

The last mile is another ~880 foot ascent and I just plowed through that at a steady effort.  Not killing myself like I sometimes like to to finish strong.

Hit the peak in 45:06 after walking some of the last few switch backs due to some off-camber ice on the trail I didn't want to slip on.

Jason did it in 35 and change, and Levi topped out in 39:55.  Jason is just a crazy climbing fool.  That dude has some serious capacity when it comes to running up steep mountains.  I guess that's why he is capable of winning national championship 50 milers.

I'll be stoked when I get my time to sub 40 minutes on that route.  That is the longest of the routes from that side of green.  It's about 3.2 miles.  I've been up green in under 40 minutes a few times, but it has been on the Ampitheater route, which is only 2.2 miles.  The routes start from the same place, the one is just more direct obviously.

We ran easy down bear canyon and around mesa, always a great way to go.

For the morning: 11.25 miles - 1:59:00 - 10:35 avg - 3150' vertical

NB MT101 - Black 11 Miles: 11.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Faceless Ghost on Thu, Mar 31, 2011 at 14:17:51 from 128.187.0.182

I hate how much time you spend running. And by "hate" I mean I'm jealous.

From Aaron Kennard on Thu, Mar 31, 2011 at 14:32:35 from 98.245.117.176

;) I feel your pain. That reminds me of my previous comment about racing. If I had to decide between being able to run on trails every day, or running half the days, and doing races, I would choose running every day for sure. It's hard to see beautiful weather, and gorgeous trails, and not be able to run them. Maybe its time to bust out the mt. bike...that tends to leave me feeling pretty good when running isn't in the cards. And steep mountain biking training can cross over pretty well to trail running.

From Bryce on Thu, Mar 31, 2011 at 23:43:37 from 71.199.55.103

Heck of a morning Aaron, Nice work! I "hate" reading that myself as I am currently in a no/low running mode.

From jun on Fri, Apr 01, 2011 at 17:27:57 from 66.239.250.209

So nice to be back in the hills, proper. I'm tired of the snow and cold. We ran with our shirts off this morning for about 4 miles and the freedom was wonderful.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

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.

Bare Feet Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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

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
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.004.500.0010.00

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.

NB 205 Kimbia Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Faceless Ghost on Tue, Apr 05, 2011 at 15:18:11 from 128.187.0.182

Is it just me, or are you getting a *lot* faster?

From Aaron Kennard on Tue, Apr 05, 2011 at 16:57:03 from 98.245.117.176

Well, little by little the times seem to be notching down over the last 6-7 months. I'm at a much different fitness level than 1 year ago when I never did any speed work and barely could break a 40 min. 10K. Weekly consistent interval sessions have definitely helped.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.003.000.0010.00

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.

NB MT101 - Black 11.5 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
6.000.000.000.006.00

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. 

Bare Feet Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jun on Fri, Apr 08, 2011 at 11:01:38 from 66.239.250.209

I am jealous of you weather, your paved trails, and your dirt trails. I'm also jealous of your speed, you climbing ability, and general ability to kick butt.

From Aaron Kennard on Fri, Apr 08, 2011 at 12:16:11 from 98.245.117.176

ha ha ha. We need to get you a therapist to work on that envy issue ;) I could be jealous of you for a lot of things too you know.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.005.000.000.0016.00

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
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

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
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jun on Mon, Apr 11, 2011 at 15:17:34 from 66.239.250.209

Isn't it so nice to feel 'back to normal'? It seems to take forever though. Congrats on feeling good. Take advantage of those trails.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.004.000.0010.00

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
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Dorsimus on Tue, Apr 12, 2011 at 12:35:46 from 66.239.250.209

Nice work man! You are speedy - and getting speedier! All that work is (and will) paying off.

From Scott Wesemann on Tue, Apr 12, 2011 at 12:41:08 from 66.239.250.209

FAST! Solid workout man.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

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
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jun on Wed, Apr 13, 2011 at 16:07:50 from 66.239.250.209

Great run. Isn't it so nice being back on dry dirt? It's getting beautiful out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.450.003.200.0011.65

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

NB MT101 - Black 11 Miles: 11.65
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jun on Thu, Apr 14, 2011 at 15:17:45 from 66.239.250.209

That pic looking down at you as you walk to the left is amazing. What an adventure.

From Faceless Ghost on Fri, Apr 15, 2011 at 17:53:11 from 98.202.112.51

Wow. On days like that, I'd choose the treadmill. Or the road :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.004.000.0016.00

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
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jun on Sat, Apr 16, 2011 at 19:00:41 from 63.224.107.110

Cool experience. I'm glad you guys are really taking in the Boston experience.

From Jon on Sat, Apr 16, 2011 at 23:33:49 from 70.89.90.73

Ryan, Josh, Tony... man, you're just like a who's who in running! You'll probably get too big for your britches now and outgrow the FRB!

From Vis on Sat, Apr 16, 2011 at 23:39:55 from 208.88.8.22

Man! You are a magnet for elite runners. You better start thinking about what you're going to say to Geoff Roes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

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
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

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. 

NB XC 507's Miles: 4.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.503.500.000.007.00

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.

NB MT101 - Green 11 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.002.000.009.50

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
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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

Bare Feet 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
5.000.000.000.005.00

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
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.000.000.008.10

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
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.700.002.500.0010.20

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
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

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
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Scott Ensign on Wed, Apr 27, 2011 at 14:44:18 from 70.58.46.153

what kind of time are you shooting for in your 5K? I bet you can go sub 17 now with all your training.

From Aaron Kennard on Thu, Apr 28, 2011 at 17:31:42 from 98.245.117.176

That is correct, my goal is to crack 17. We'll see if I'm ready or not!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.750.001.250.008.00

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
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.001.000.006.25

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
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Faceless Ghost on Sat, Apr 30, 2011 at 22:19:26 from 98.202.112.51

I hope you killed it. Looking forward to the report.

From Aaron Kennard on Sat, Apr 30, 2011 at 22:37:42 from 98.245.117.176

Oh yeah...thanks for the reminder to post it on here...I wrote the report on my other blog and forgot to post it here.

Race: Kohl Elementary 5K (3.1 Miles) 00:17:26, Place overall: 9, Place in age division: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.800.003.100.009.90

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)

NB 205 Kimbia Miles: 5.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jun on Sun, May 01, 2011 at 00:49:48 from 63.224.105.4

Congrats to your kids and to you for doing so well. Loved the report.

From Twinkies on Sun, May 01, 2011 at 11:37:20 from 67.182.252.148

Congrats on a PR. Even if you didn't reach your goal, that is a great a PR. Your kids are born runners. Fun race.

From Walter on Sun, May 01, 2011 at 12:56:41 from 24.2.66.36

The Kennard family is a force! A Force I say! Nice job out there!

From Jon on Sun, May 01, 2011 at 15:35:22 from 74.177.80.153

Sounds like a fun time for the whole fam. Nice job.

From Scott Ensign on Sun, May 01, 2011 at 20:51:57 from 70.58.46.153

you'll get that sub 17 next time. and great job by the kids, they sure look like they are having fun! looking forward to seeing Bre in the olympics in.... what, 2026?

From Aaron Kennard on Mon, May 02, 2011 at 13:41:40 from 98.245.117.176

Thanks all - it was a fun time indeed. I really like it when races have kids fun runs afterward. Our kids get super stoked. It's a great way to promote running and fitness and it makes the event actually fun for the kids too.

From Scott Wesemann on Mon, May 02, 2011 at 14:00:13 from 66.239.250.209

Fast time. Nice. Great report and pics Aaron.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.503.000.000.006.50

This morning started as a slow easy run up table mesa to skunk canyon, to mesa.  Then at the top of the hill, 30 minutes and 3 miles in, I realized I only had a little over 20 minutes to get back home in time for Nan to take Abe to school.  I still had 3.5+ miles to go on my loop.  It was all downhill though, so with a little more steady effort of a 5:31 and a 5:40 mile in the middle I made it back with plenty of time.

6.5 miles - 53:29 - 8:13 avg - 910' vert 

NB MT101 - Green 11 Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jun on Mon, May 02, 2011 at 12:02:48 from 66.239.250.209

Speedy, nice.

From Scott Wesemann on Mon, May 02, 2011 at 12:42:42 from 66.239.250.209

Nice fast run this morning. Hey, I saw that Tony K. talked about you on his blog. Very cool.

From Bryce on Mon, May 02, 2011 at 23:54:35 from 76.27.58.194

You are getting so fast its almost scarey! You have really seem to have made some huge jumps in your running over the last year or so. Pretty sweet!

From Aaron Kennard on Wed, May 04, 2011 at 11:00:28 from 98.245.117.176

Scott - I finally saw Tony again on the trails yesterday...he's been pretty much out of it since he posted that last time we ran together back in March...bummer for him, but it looks like he's making his way back.

Bryce - thanks. But if you want scary fitness its over on jon's blog I think.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.303.200.000.008.50

Green Mountain.  1.5 mile warmup up and down gregory trail.  Then ran a steady effort up Green via gregory/greenman (the middle route up green).  Turns out flat speed training doesn't seem to help when it comes to running up steep mountains.  Not that I thought it would.  I definitely don't see any progress in climbing speed lately.  But that makes sense since lately I have only been doing a solid hill climb once every couple of weeks.  But I'm going to shift gears slightly now with Logan peak coming up at the end of next month.  I'm going to start doing a lot more vertical each week.

8.5 miles - 1:47:00 - 12:35 avg - 3190' vertical

NB MT101 - Black 11.5 Miles: 8.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Gorgeous morning.  50 degrees at 6 am and sunny and calm.  Ran over to lower big bluestern, up to the upper bluestern, to mesa, down north shanahan and home.  Could have stayed out there running all day today it felt like.  Except I thought I was doing an 8 mile loop to get home in time to help get the kids ready so Nan could get out the door, but it was actually a 10 mile loop.  Oops!  Hard to correct for that when you're 5 miles away from home and you don't know that.  I opted not to do the accidental tempo run and try to cram 5 miles into 25 minutes since I have a speed workout planned for tomorrow.

10 miles - 1:21:36 - 8:09 avg - 1100' vertical

NB MT101 - Black 11 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jun on Wed, May 04, 2011 at 10:43:46 from 66.239.250.209

I'm thinking it's time for you to start periodically taking a camera. Sounds beautiful.

From Aaron Kennard on Wed, May 04, 2011 at 10:46:09 from 98.245.117.176

:) I guess I could do that...but I like running light. Also I could just repost the same pictures of all the other beautiful morning runs I've already taken since they look the same. Maybe I should just have a stock library of past photos for you that I can insert.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.004.000.0011.00

I met up with Brendan pre-sunrise this morning for an interval session out on the lower Bluestern trail.  Bummed that Schlarb is getting deployed to Iraq this week...but I'm glad to have Brendan wanting to get together for weekly speed sessions now.  He had to be home by 7, so 5:40 am we were on it.  The cool thing is that sunrise is already nearly upon us by that time.  It is really nice getting out that early now that its already light.  By the time we finished our warmup at 6am the Sun was out.  I love this half of the year (just a little bit more than I love the other half)!

The workout today consisted of the following:

warm up ~21 min. then stretch a bit

3 or 4 strides.

Then the following, with 2 to 3 min down hill recovery between each

 

  • 1/2 mile up hill - 3:03 - 50' ascent
  • 1 mile - 1/2 up, 1/2 down - 5:53 - 70' ascent, 70' descent
  • 1/2 mile up - 3:06 - 55' ascent
  • 1 mile - 1/2 up, 1/2 down - 5:56 - 80' ascent, 80' descent
  • 1/2 mile up - 3:05 - 65' ascent
  • .3 mile - 1:46 (5:53 pace) - up and down pretty steep with 27' net ascent

Then we cooled down easy across lower shanahan and down lehigh street.  

 

11 miles -  1:24 - 7:43 avg - 700' vertical

It was weird to be getting home from my workout at 7 am when the family was still just finishing breakfast.  Nice though to get after it early.  The workout felt great too.  

NB MT101 - Black 11.5 Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles barefoot easy and slow this morning on the bike paths.  Didn't have time to go any farther because I woke up too late...oh well.  It was a nice 36 minutes anyway.

 

Bare Feet Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Picture rock trail at Heil Ranch, looking toward Lyons 

AAAAAAAAAHHHHHHHHH!  

(Interpretation: that was half scream-of-summer-mountain-running-joy and half sigh-of-winter-abated-relief)

Such a gorgeous day to be out running through the mountains.

A section of the nicer smooth single track at Heil 

The new-to-me single track at Heil Ranch was pretty cool.  A bit rockier than I like best, but still pretty cool.  It did have tons of sections of just smooth rolling single track that were really nice.

Came within inches of stepping on this guy.

About 30 inches long

I prodded him off the trail with a stick and he got freaked out and started rattling like crazy as he slithered away.

I'm really happy about the 75 degree May sunshine right now.  And I'm also stoked that Abe and Breanne learned to ride without training wheels this week on their bikes.  This weather calls for our first official bike ride together for sure.

Weekly Total: 58 miles - 8 hrs 46 min - 8400' vert

April Totals: 199.5 miles - 28 hrs 30 min - 17000' vert - 975 push ups, 390 pull ups, 6 days core workout

NB MT101 - Green 11 Miles: 18.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Twinkies on Sat, May 07, 2011 at 20:05:44 from 67.182.252.148

Sweet trail. Glad you didn't step on the rattler. I hate it when that happens.

From jun on Sat, May 07, 2011 at 23:48:10 from 97.126.225.125

Dude, now that's what I'm talkin' about. Way to go man.

From Jon on Sun, May 08, 2011 at 10:06:42 from 74.177.82.113

Those are some beautiful looking trails.

From Bryce on Sun, May 08, 2011 at 14:08:49 from 76.27.58.194

OUCH! that's what we are missing here! Too much snow! I can't look at the pic's on your or Jon's blog anymore. Hurt's too bad. Nice week!

From Scott Wesemann on Mon, May 09, 2011 at 17:29:12 from 66.239.250.209

Great post. Sweet pics! I had a run in with a rattler a few years ago, but it wasn't that big.

Nice weekly totals. You are really in a nice groove.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Ow.  I used the NormaTec MVP compression boots that my buddy Eric has a few times over the weekend, and my legs must have been over compressed or something.  My calves and everything were pretty tight and I was sloooooooooowwww.  Wow...super slow run.

6.5 Miles - An hour and something - ~1000' vert.

But it was a gorgeous morning.  I sat down at the top of skunk canyon gazing over the beautiful valley in the sunshine for a while...liked that.  Also I finally warmed up after about 6.5 miles, which was great timing....er... 

NB MT101 - Black 11.5 Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: Boulder Dash & Dine 5K #4 (3.1 Miles) 00:17:49, Place overall: 3, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.003.100.0011.10

OUCH!

Had to sit down for about 10 minutes to recover after that one.

Way harder than it should have been to run that time.

HUGE plate of chile relleno, beans, and enchiladas for lunch at Racines in Denver today?  Check.

Good idea?  Nope.  I was feeling that on the run.

Stiff headwind the second half of the race??  Double check.  Thank you mother nature!  Awesome.  I must be a much stronger person now.

Yeah that would have been fine and dandy if character building were the goal of the evening...but the actual goal was to get closer to 17 minutes vs. farther away.

Oh well.

At least it wasn't a very competitive race so I got away with 3rd overall and a free rolfing session, but most importantly, a miniature candle in a jar!  HURRAY!  Candles are so amazing.  I just love candles.  Can never get enough candles in a jar. 

I got totally stuck in no-mans land on the 2nd half of the race with the entire 1.25 miles of head wind all to myself.  It's kind of a tough situation for me, when the leaders are a minute ahead, and the people behind are 30-40 seconds back.  Late in the race it didn't help my motivation at all to keep running faster knowing my place wasn't going to change at all.  That extra motivation of having someone to chase or push me can go a long way in those painful stages sometimes.

Instead, I was left to my own non-devices.  I didn't have a watch on, so I didn't even have that to distract me or tell me how slow I was plodding along.

Anyway, it was fun to get out.  Met some new people.  Felt momentarily way cooler than I really am for placing in the top 3 in a race.  And got to play with the family at the park for a bit and hang out. 

Good times. 

NB MT101 - Black 11 Miles: 11.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From seeaprilrun on Wed, May 11, 2011 at 18:23:35 from 174.70.177.86

Run alone, puke, and get a candle in a jar. Right on, good times. I enjoyed your report! Thanks for the entertainment and you'll get that time goal soon!

From Cody on Thu, May 12, 2011 at 00:02:37 from 174.52.244.185

Lazy! I don't blame you though, you are doing just another 5K. You need to run more challenging (and more fun) races on dirt! Good Job at the 3rd place though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles easy - 55 minutes - 500' vert - lehigh to bluestern to marshall

Nice enjoyable cruise through the 2nd day straight of rain in Colorado.  Beautiful snow capped foothills above 6500'.  Really pretty and calm morning. 

NB MT101 - Black 11.5 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Easy and slow reverse loop from yesterday

NB MT101 - Black 11.5 Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 ish miles - 1:04 - 1000 ish feet vertical - Skunk to mesa down McClintock.

By the last half of my run this morning I simply couldn't help but feeling really really grateful to be alive.  To be healthy.  To be running free from any pain.  To be moving effortlessly across the ground.  Then it extended into feeling grateful for a ton of other things, my family, home, business, friends, etc, etc.... I love runs like that.  Each day is invariably better when I start it out running.

NB MT101 - Green 11 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Nothing like the accidental time trial to get the blood pumping.

Its easy to lose track of time meandering through the flatirons foothills trails.  I was running with Brendan this morning and we got all the way down the mesa trail to Bluestem and almost back to shanahan before I realized that we had already passed the 1 part of our 1 hour run.  I had about 15 minutes to get back home on time for Nan to leave and I had over 2.5 miles to run still.  Oops!

As soon as I hit the top of lehigh I bid farewell to Brendan.  I took off and covered the last two miles to home right at 11 minutes (~375' descent).  Only ended up being 2 or 3 minutes late after all.  

And I got some speed work out of the deal!  So I guess it worked out OK.

9.5 miles - 1:23 - 8:44 avg - 1400' vert

Such a beautiful morning.  It still feels kind of odd to see the sun already high in the sky when I start running at 6:20.  I would have to start running closer to 5:30 to see a sunrise these days. 

 

NB MT101 - Black 11.5 Miles: 9.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Scott Wesemann on Tue, May 17, 2011 at 12:49:41 from 66.239.250.209

Nice speed work Aaron :)

From Dorsimus on Tue, May 17, 2011 at 13:39:44 from 66.239.250.209

Nice job - nothing like a little 'spousal motivation' to get those legs movin'! :)

From Jon on Tue, May 17, 2011 at 21:30:25 from 98.71.134.29

2.5 miles in 15 min? Piece of cake for a guy like you.

From Aaron Kennard on Wed, May 18, 2011 at 12:18:57 from 98.245.117.176

Thanks guys.

Jon - 2.5 in 15 I guess is 6 min pace which isn't a big deal. But looking back at sporttracks I was actually 2.75 away, and .75 of that was rocky and 150' of ascent. So, 5:27 pace for that entire stretch would be what I needed to pull off. You could have done it I'm sure! I ended up continuing my slacker pace until the down hill;)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy flat jog around the south boulder CU loop, south boulder creek, home on bear creek path.  Feeling great.  Getting pretty excited to be leaving for France for 10 days tomorrow.  Some epic bike rides and runs are bound to make their way into the mix.  We're going to ride Alp d'huez, mt. ventoux, the tourmalet, and I'm definitely going to see about fitting in some running up some of those as well (or instead of biking).  I'm not entirely bummed about not getting to work for a couple of weeks.  It took some time to get used to the idea, but I'm warming up to it.

 8 Miles - 1:03 - 7:57avg - 200'

 

NB MT101 - Black 11.5 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy six miles early before driving all day to Utah

NB MT101 - Black 11.5 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.002.000.007.50

7.5 miles at the airport in Dallas around the upper deck of the parking garage.  Did 12 x 200 meter repeats at around 33 seconds each.

NB MT101 - Black 11.5 Miles: 7.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy exploring the town of Nyon Switzerland.  Really cool town, saw a lot of it, and a lot of varying terrain.  From lake side flat trails to winding trails through the hills and forests...very cool run.

NB MT101 - Black 11 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
3.000.000.000.003.00

3 miles easy on the roads up to Alp D'Huez - 550' vertical

24 miles on the road bike riding Alp D'Huez. - 2:34 - 3600' vertical 

NB MT101 - Black 11 Miles: 3.00Cycling 2011 Miles: 24.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

53 miles cycling - 6000' vertical.  Up Mt. ventoux, down to carpentras and velleron.

Cycling 2011 Miles: 53.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Easy 5.5 miles through Arles France with Nan in the AM - 400' vertical. - about 50 minutes

NB MT101 - Black 11 Miles: 5.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

7.5 miles - 1:12:42 - 10:00avg - 1600' vert

farmlands and singletrack above Aste, France, base of the tourmalet. 

26 miles on the tourmalet- 4800' vertical - 2:45 

NB MT101 - Black 11 Miles: 7.50Cycling 2011 Miles: 26.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

9.25 miles - 1:22 - 580' vert - Running around the grounds at the palace of Versailles in France with Nan.

NB MT101 - Black 11 Miles: 9.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

6.5 miles - 59 minutes - 300' vert

Running with Nan around Bologne park in Paris. 

NB MT101 - Black 11 Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Kam on Fri, Jun 03, 2011 at 12:34:56 from 68.66.163.179

Sounds like a scenic trip.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.002.500.0010.00

~10 miles in the airport in Madrid Spain - 1:18 - 600' vertical

I did 15 hill repeats up and down the spiral parking garage which was four flights high, about 40'.

It worked out great to get some good training in on a long layover.  Then I took a bath in the sink in a handicap bathroom and left a nice pool of water on the floor for someone to clean up so that Nan and I didn't die from my stench on the 10 hour flight back to Dallas. 

NB MT101 - Black 11 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
10.000.000.000.0010.00

10 glorious miles across the BST north from Fruit heights into layton etc. and back.  46 minutes out to the high point.  34 minutes back to my in-laws house.  1600' vertical - 1:20 total time.  Felt great to be to the rockies, running on trails.

NB MT101 - Black 11 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Chad Robinson on Fri, Jun 03, 2011 at 16:15:44 from 67.136.62.186

I think this post got misplaced. I hope you are enjoying your time in France. Looks like you have had some fantastic biking and running adventures.

From Aaron Kennard on Fri, Jun 03, 2011 at 16:33:44 from 98.245.117.176

actually the post is in the right place. My other one might have been confusing, we got home on Monday night from France...just now getting caught up on blogging etc.

From Kam on Sat, Jun 04, 2011 at 20:01:21 from 174.23.120.174

Where do you pick up BST in FH? I've never run on it north of Farmington Canyon.

From Aaron Kennard on Mon, Jun 06, 2011 at 12:14:22 from 98.245.117.176

I think I may have already been in layton where I picked up the trail. It was just east of the junction of 89 and Oak hills dr.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles slow and easy and flat

NB 205 Kimbia Miles: 7.00
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

7 miles - 1:01:42 - 1000' vertical - skunk canyon across mesa, down bear.  Such a beautiful morning.  Inside of my lower left leg started feeling weird toward the end.  

NB MT101 - Green 11 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

By the end of the day Thursday my left lower leg felt pretty stiff.  I did some ART.  Then I did 25 minutes of electrical stimulation on it with the compex at night.  Felt almost totally better this morning, but I was kind of itching to ride a bike, so I rode up flagstaff road from my house to the top.  It felt really good.

18 miles - 1:21:22 - 13.2mph - 2600' vertical

And now for your viewing enjoyment....some pics of some rides etc. in France from our trip the last couple weeks.  We got back into town on Monday night.  Had a really fun time riding over there.

 

 Starting up toward mont ventoux with Nan and my brother in law Matt

 

 Riding up L'Alp D'Huez

 

Mt ventoux - about 8K from the summit

 

Nan looking back down the switchbacks on L'Alp D'Huez 

 

Jurgen Van Den Broeck  (5th place at tour de france last year) arrived at the top of the Tourmalet a few minutes after us.  He couldn't quite keep up.

Cycling 2011 Miles: 18.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Scott Wesemann on Fri, Jun 03, 2011 at 16:23:56 from 66.239.250.209

Dude, awesome pics!

From Holt on Fri, Jun 03, 2011 at 17:06:26 from 97.126.202.131

Way cool stuff - way to hang it on Van de Broek!

From Scott Ensign on Fri, Jun 03, 2011 at 23:15:13 from 67.40.116.81

loos like fun. did you rent that cycling costume or buy it? bikers have really cool costumes, kind of like superheroes. sorry I missed you in Boulder.

From Bryce on Sun, Jun 05, 2011 at 13:10:37 from 76.27.58.194

Gorgeous pics Aaron! How was L'Alp? tough as they make it out to be, or does it pale in comparison to those tough Colorado climbs?

From Aaron Kennard on Mon, Jun 06, 2011 at 11:49:42 from 98.245.117.176

scott - yes, that is the draw to cycling, you get to wear way cooler outfits. Only the bikes were rented...

Bryce - alp d'huez wasn't that tough really. It is almost identical in length and grade as climbing up the alpine loop from provo canyon. I'm sure it would be painful at the end of a 100 mile day though. As far as riding it on fresh legs it was no big deal...very gorgeous views up there though!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.507.500.000.0015.00

15 Miles of green mountain beat me up more than it seems like it should have today.  I was going to do two laps up and down green but only had the heart for 1.5 laps.  I was mentally pacing myself and not going too hard the first lap up, knowing I had a second lap coming, and I set a PR by about 40 seconds for the route which was cool.  Its always a great feeling to PR when you're not even going all out.

I was feeling good.  But then for some reason about half way down the mountain I just started dragging big time.  It was weird.  So I got to the bottom, regrouped, and headed back up, but slowly, and mentally not into going hard at all anymore.  Finally started feeling good again after turning around to come down half way back up the mountain.

Loved the hot afternoon run in the mountains though.  It was pretty glorious to be running mostly naked through the amazing single track and switch backs that make up bear canyon.  I had the thought of going and running up in golden gate park today to get on some fresh single track and watch the 50K that is happening up there today, but I didn't want to make the 45 minute drive.  I'm glad I didn't, because the single track in my back yard is amazing.  Even though its not new. I could run up and down that same trail all day and not get bored with it.  

15 miles - 2:30 - 10:00avg - 3800' vertical.

That was a pretty good logan peak simulation run I think.  But I was dragging more today than I would have liked to be.  And I wish I would have felt up for the full 2 laps up to the top of green and 5K in vert over 18 miles.  Maybe next weekend....I've still got a few weeks.

NB MT101 - Black 11 Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jun on Sat, Jun 04, 2011 at 23:45:24 from 97.126.239.12

Sounds really incredible. Nothing like running half naked through the woods.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Easy 7 in about an hour - 500' vert.  marshall to bluestem to lehigh.

Took about 30 minutes just to wake up and warm up from the weekend.  For some reason Saturday's run really took it out of me.  Which is odd because it wasn't that big of a run.  That happens sometimes though randomly it seems.  Usually the next weekend I feel way better when it does.  Hopefully that is the case here. 

NB MT101 - Green 11 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.004.000.000.0010.00

Did a track workout today.  Had the hankering to do 20 x 400 in some track spikes I picked up at good will for 5 bucks.  They worked OK, but they were a little tight on my forefeet.  Anyway, after 10 of those 400's my recovery was starting to take too long, so I bailed on the 20 of them idea.  Then I ran 6 laps (1.5 miles) at 6 min. pace just to get some more miles in quicker, but in a pain free sort of way.

My 400 meter splits were as follows: 

79, 81, 78, 76, 74, 74, 74, 75, 72, 75

My 200 meter rest splits were like this:

59, 64, 59, 66, 66, 72, 70, 70, 75, 78 

I could tell I was needing to be done with 400's after 10 because my recovery intervals were getting too long.

I would really like to be able to knock out 20 X 400 repeats in 68-69 seconds.  I've got some work to do to get there obviously since I couldn't even do 20 at 74-75 pace.  I'll get there though as long as I keep at it.

Totals: 10 miles - 1:17 - flat 

NB MT101 - Green 11 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
5.500.000.000.005.50

AM - Rode my mountain bike around marshall mesa for almost 2 hours...really nice ride.  Met a guy Ron White out riding and rode most of the time together.

PM - Easy hour on the mesa trail with Eric W. - 800' vert - 5.5 miles - about 55 minutes.

NB MT101 - Green 11 Miles: 5.50Cycling 2011 Miles: 23.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: Uni-Hill 2K (1.25 Miles) 00:06:30, Place overall: 15, Place in age division: 15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.750.001.250.0014.00

We had a fun time at the Uni-Hill 2K last night.  Here are some pics and a quick report.  Results here:  I was 15th overall in a time of 6:32 (5:15 avg pace)

Abe nearing the end

Breanne having fun

Dinner at the sink with Friends at the start/finish.  Good times.

The first dowhnill

The finish sprint

Todd Straka, leading then winning the masters division in 6:30

Did a really niceand easy 9 mile jog with Nan in the morning in the cool 60 degree mist around boulder.  Really pretty and peaceful run, and really nice to spend the time chatting without distractions.  Reminded me of being on Vacation again.

Then in the evening Abe, Breanne and I did the race.  What a fun event!  We signed up for the 3 race serious with a 2K, 3K, and a mile race throughout the summer evenings.  The kids get really stoked to go do races.  Its pretty awesome to see.  With Abe, we've been trying and trying to catch his interest in ANY activity this summer...and the only things he ever expresses excitement or interest in is camping, running, and biking.  DANGIT!  WHAT IS WRONG WITH THIS KID!   (secret grin of delight that he on gets stoked about all the really cool activities) Seriously, we try talking about swimming, soccer, karate, baseball, etc. etc.  Nope.  no interest at all.

I guess kids can see right through our guise and they know all those other things must be lame since they never see us doing them.  So far they seem to want to do the things we're do.  Works for me!!  I'd SOOOO rather go do a race with the kids than go watch them swim or do gymnastics or whatever.he wants to do is camp and run.

Anyway, Abe and Breanne did awesome, both took 3rd place in their Age.  It was cool because they do timing chips and everything, and the kids were way into it.  Abe has been wearing his finishers medal non-stop today.

I had a great time racing also.  It was a really hilly course.  Basically straight up then straight downhill for a 1/4 mile stretch each way, repeated twice with a couple 1/8 mile flatter spots.  People ahead of me pulled away from me on the up hills and I reeled them in or passed them on the downs.  It was fun to push a hilly short course in 5:15 pace... but I'm pretty sure taking out the hills I could be under 5:00 pace on that distance right now.  I'm really looking forward to testing that out though in the pearl street mile coming up.

NB MT101 - Green 11 Miles: 9.00NB 205 Kimbia Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jun on Sat, Jun 11, 2011 at 00:44:53 from 97.126.225.66

Wow, that's fast. I think I'd pass out. Those pics are great though. So awesome your kids like to participate.

From Burt on Sat, Jun 11, 2011 at 18:39:22 from 72.223.90.79

Way to go Kennard family! Look at Breanne's form! She's a natural!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.0013.250.000.0016.25

We were camping at Marshall lake last night/this am, 2nd weekend in a row, this time with the whole family.  Its absolutely gorgeous there, and secluded.  And its only 10 minutes from our house which is really cool.  Its a private lake but one of our friends is a member so we are fortunate enough to get to hang out there.  The kids love it.  All morning we were fishing and playing with frogs.   The kids could have caught and played with frogs with their other friends there all day if we let them.  

Had a really nice run in the morning.  Woke up right about at sunrise, 5:20, and was welcomed by an calm and  beautiful morning.  I didn't see another soul for an hour and a half as I cruised up the quiet trails around community ditch trail, up dowdy draw, and over goshawk ridge.  I warmed up slow the first few miles and then felt pretty quick and smooth the rest of the run, and just highly enjoyed being out in the morning sun with the really vocal bird singing to me the whole time.

16.25 miles - 2:09 - 7:56 avg - ~1500' vert. 

NB MT101 - Black 11 Miles: 16.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Derunzo on Sat, Jun 11, 2011 at 18:46:23 from 98.229.131.173

Sounds perfect.

From Jon on Sun, Jun 12, 2011 at 14:08:57 from 74.177.77.120

Those look like some great photos from your trip to France.

So are you doing LPR again?

From Aaron Kennard on Mon, Jun 13, 2011 at 01:27:10 from 98.245.117.176

jon - What is LPR, is that short for Logan peak run? I am doing Logan Peak, it will be my first time doing it. Looks like its going to be pretty snowy still!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

to NCAR via table mesa from home and back at 8 pm after getting the kids to bed.  I really enjoy this road run.  for a road run it is definitely among my favorites.  Its so gorgeous and such a smooth uphill grade.

6 miles - 45 min. 7:30 avg - 750' vert.

 

NB MT101 - Green 11 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.002.500.009.00

It seems like its always a bit windy out at the Monarch High School track.  

Did a 2.5 mile warmup with 4 x 100 meter strides.  Stretched.  Then jumped into a set of 200's.  I didn't know how many I would do, I thought between 15-20 with 200 m recovery jog between each.  I ended up stopping after 16 of them since the recovery started taking too long at that point.  The wind was in my face for the turn and at my back for the straight...consistently each 200.  I feel pretty good about how consistent I ran them.  But I'm going to need to be able to do 10 x 200 in 30-31 seconds each I think if I'm going to have any hope of doing a sub 4:30 mile in August.  My splits today were all at 35 seconds almost exactly, with just 2 outliers at 33 low.  Then after some rest I finished off with 2 x 400 meters at 77,76.

Here were my recovery 200m splits:

59,62,63,63,64,66,66,69,67,72,2:37,69,68,70,72.

Once the recovery period starts to get too long I use that as the indicator to tell me its time to stop.  I don't know exactly what that time is, but I gauge it as a comparable to what it was when I started the sets.  I'm not interested in pushing too hard in workouts and risking overdoing it.  I am a big fan of the tortoise approach and would rather be consistent for months on end than try to rush my development and be sidelined for any period of time.

NB MT101 - Black 11.5 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

6 AM - 90 minute mountain bike ride around flatiron vista and back on community ditch.  Great ride.  Easy cruise.

5 mile easy and slow recovery jog afterward.  Running legs feeling kind of beat up from yesterdays 16  200's I think.

NB MT101 - Green 11 Miles: 5.00Cycling 2011 Miles: 18.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

90 minutes easy jogging up bear canyon...~1800' vert.  Such a gorgeous morning...as every morning seems to be lately.  I love this time of year...the weather is just immaculate.  Shorts, shoes and socks are all I have to set out for my run in the morning, and its always the perfect temp. in the mornings.

NB MT101 - Green 11 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Did an 80 minute really easy cruise around the foot hills this morning with no watch.

On my way down from Skunk canyon I crossed paths with the Caballo Blanco himself.

I flipped around and jogged with him for a bit once I recognized who it was, introduced myself, and chatted a little about the copper canyons.  What a cool dude that guy is!

It was a cool way to end a leisurely morning of losing track of time on the trails. He was every bit as leathery, shirtless, and smily as you would expect him to be running through the hills with his dog.

NB MT101 - Green 11 Miles: 7.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Scott Wesemann on Fri, Jun 17, 2011 at 19:06:19 from 66.239.250.209

That's pretty cool. So is he living in Boulder now? What was he wearing on his feet?

From Jon on Fri, Jun 17, 2011 at 19:15:17 from 98.71.142.89

I bet he wrote the same thing on his blog- "On my way down from Skunk canyon I crossed paths with the Aaron Kennard himself.

He flipped around and jogged with me for a bit once I recognized who it was, introduced myself, and chatted a little about France and Boston. What a cool dude that guy is!"

From Aaron Kennard on Fri, Jun 17, 2011 at 19:28:10 from 98.245.117.176

haha, yeah right. You can tell by his 3800 friends on facebook he is slightly more popular than me.

Was wearing pretty normal looking minimal trail running shoes.

From JD on Fri, Jun 17, 2011 at 20:29:55 from 71.37.100.47

So he IS real!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.009.250.000.0012.25

Had a great run this AM with my buddy Eric.  Last tempo run before logan peak next week.

I'm not feeling too prepared for the 7400' of vertical i'm going to be assaulted by next week, but whatever.  It will be fun to go out and run in the mountains for 5 hours.  I am feeling pretty fit, but I'm better off on flatter faster stuff than the steep stuff.

Anyway, I PR'd up Bear Canyon to green mountain this morning by about a minute - did the ascent in 36:31 without pushing the top mile very hard at all.  Eric put a minute or so on me in the last mile which was cool to see for him.  He's got some serious climbing strength.  It was his first time climbing green mountain, so I was impressed.  I knew I was on pace to PR by a ways so I kind of cruised it in keeping the same steady effort on the steep last mile after I reached the 2 mile point over a minute faster than ever before.  Kind of lame perhaps not to go after it harder the last 10 minutes...but I didn't feel the need to go all out today, just wanted a solid steady effort with 3K in vertical.

Cruised the down hill in 24 minutes, faster than ever previously also, and just felt fantastic.  Really liked how my body felt today after 3-4 easy recovery running days. Even though I was running 80-90 minutes at a time, I was going easy, and I can feel the difference in recovery after a few days of that.

Totals including the warmup - 12.25 miles total - ~3100' vert - 1:53  - 9:13 avg.

 

NB MT101 - Black 11 Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Predog on Thu, Jun 23, 2011 at 11:48:18 from 24.10.142.244

I'm sure you heard about the impending course changes. Kind of a bummer, but it will still be gorgeous and the vertical shouldn't be quite as intense with no climb to the peak. Looking forward to seeing you Saturday.

From Aaron Kennard on Thu, Jun 23, 2011 at 12:50:12 from 98.245.117.176

Yeah, I heard that. I'm sure it will still be a blast though. I'm looking forward to an epic morning of following in your tracks in the snow as you kick all of our butts in a couple days! I'm going to take the RD's advice and bring my microspikes just in case.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

super easy, slow, flat loop around south boulder creek trail.

Pearl Izumi Streak II Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Felt like total crap this morning with a 12 hour stomach bug that did unpleasant things inside my intestines.  Got over it quick though, without puking fortunately.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Easy hour barefoot around the bike paths on 'Bike to work' day.  I like my loop commute to work a lot, but I prefer running it than biking.

Bare Feet Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Danny C. is in town!  Awesome.  We did a nice hour trail run up skunk canyon to mallory cave then down enchanted back to skunk.  No watches, it turned into a 90+ minute run.  Its super hard to turn around on gorgeous summer mornings out running with a friend in the flatirons.  That was one of the most enjoyable runs I can remember in a long time.  Great to enjoy it with one of my best friends Danny, all the way from Seattle!

9 ish miles - 90+ min.  1500'+ vertical.  Easy pace.  

Looking forward to running longer, and harder in the mountains above logan on Saturday.  I feel really good right now.

NB MT101 - Black 11 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jon on Fri, Jun 24, 2011 at 22:06:13 from 98.71.183.63

Have fun.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy 32 minute recovery run before driving to utah. 

NB MT101 - Black 11.5 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: Logan Peak Trail Run (11 Miles) 01:51:18, Place overall: 5, Place in age division: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.5011.000.000.0012.50

The week of the race last week the course kept getting shortened each day.  Until by race day, it had gone from an epic 28 miler to logan peak with 7200' vertical, down to an 11+ mile out and back up dry canyon with 3500' vertical.

I was minorly bummed that we couldn't run the whole course, but it wasn't going to stop me from having a great time running and racing on Saturday.

I ran with the lead pack from the get go.  I raced hard and did my best to flood my mind with positive thoughts the entire run.  I didn't wear a GPS and was unconcerned about my pace or heart rate.  Just focused on running as hard as I could up the mountain, so I could give myself a fighting chance on the down hill.   I ended up placing 5th overall after a hard and fun hour and 51 minutes of running.  But I took a wrong turn at the end, so technically I am probably DQ'd, but it wouldn't have made a difference in the placing.  It was a really fun race.  Here's some more detail on how it went down:

I was in 3rd place after 25 minutes after surging past Ty Draney who was starting to walk some of the steeper parts.  He wouldn't let me go though.  He would drop off a ways back, then surge back up.  After a few minutes of that he took the lead and I didn't go with him and he put a gap and was out of sight a few minutes later.  This was the toughest part of the race for me.  I had to keep repeating to myself that I was fit, strong, and fast.  So that I would keep pushing and not just ease off the pace.  I had memorized this poem on the way over to Utah and I found myself repeating it over and over to myself on this section while I was alone.  It was a good distraction from the pain, and motivated me to keep pushing and thinking positive thoughts:

The Victor - C.W. Longenecker

If you think you are beaten you are.  If you think you dare not, you don't.  If you like to win, but you think you can't, It's almost certain you won't.

If you think you will lose, you have lost. For out in the world we find, Success begins with a fellows will. Its all in the state of mind.

If you think you are outclassed, you are.  You've got to think high to rise.  You've got to be sure of yourself before you can ever win a prize.

Life's battles don't always go to the stronger or faster man.  But soon or late, the man who wins is the man who thinks he can!

In between repeating that poem to myself, I would tell myself I was strong and I would finish in the top 3.  I'm pretty certain the forced positive thoughts helped a lot in keeping out the mediocre thoughts and slacking to some degree.  But by about 1000' to go in the climb, it was getting pretty steep, and I was starting feel worked.  And my right foot went all numb, which felt extremely weird and annoying to run on.  I was in 4th place at this point behind Seth Wold, Joe Furse, and then Ty Draney.  Some guys were coming up behind me at this point.  So I stopped to shake my foot out and get the blood flowing again.  I've had that happen before on steep sustained climbs, and I knew it would just take about 30 seconds of standing there to get the circulation going again.   So 3 guys passed me.  But I kept two of them in sight.

Then we arrived at the snowy part.

I was the only one in the top group of runners who had packed micro spikes, and I was all about using them now after packing them up.  I noticed a pretty quick difference.  It only took 20 seconds or so to put them on, and I was still right behind Tim and one other guy and we had to go straight up a steep snow bank.  They started slipping all over and going really slow and I just blasted right past them.  Within a minute they were out of sight behind me as I went flying full speed across a 1/4 mile section of tracks running straight across a steep snow field.  It felt good to be able to take advantage of the spikes after having carried the extra weight up the hill.  This put me into 5th place by a good margin as we hit the turn around.

Seth Wold however, was 8 minutes up on me at the turn around.  Joe Furse was next, then Ty Draney and Chris were together coming down and had a few minutes of lead on me.

After the turnaround I did everything I could to blast back down fast.  One time I took a super man dive across a snowy section when one foot sunk to my knee.

After about half way down, running as hard and as fast as I could and having gone close to 3 miles and 2500' descent, my quads were getting pretty worked.  And I wasn't catching sight of the guys in front.

As I reached the dry gravelly section near the bottom of dry canyon, I took my eyes off the trail for only a moment to see the view of the canyon and soon found myself in what felt like a slow motion stumble to the earth.  And then I had skidded to a stop on my left side.

I jumped back up, saw a gash in my left knee, and started running again.  It was a little slow and painful at first, but soon enough I regained my tempo, not wanting to get caught by the dudes behind.  But at that point I lost hope of catching anyone in front.

Then I missed the turnoff to the trail at the bottom of the canyon and went running at probably a sub 5 minute pace straight down the road.  I was disoriented and had no clue where I was.  I ran north through a neighborhood, when I should have been going south to the park across the shoreline trail.  Finally I stopped a car in the middle of the street to ask where the park was.

I made it back to the park, via the wrong way, but still in 5th place.  The next guys didn't arrive until 3 or so minutes after that.

I enjoyed that race a lot.  I liked the shorter distance actually...it made it pretty fun to just go all out the whole time.  It was quite a different experience than the pace I would have been able to sustain for 28 miles.

I missed out on a lot of action in front of me though.  It turned out to be quite a battle at the lead.  I thought Seth had it in the bag...but Ty and Chris actually caught up to Joe on the descent, they must have flown!  And then all three of them sucked up Seth who said he was just jogging pretty easy with a HR of 120 on the way down.  But by the time they passed Seth they were near the bottom of the canyon, and he turned on the speed.  He re-passed them, and Joe was the only one to hang, but he couldn't out kick Seth.  They ended up in a sprint to the finish with Seth beating Joe by only about 1 second.

Sprint to the finish, followed by a puke on the nearest tree by Joe.  Way to give it everything you had Joe!  You were so close.

Then Ty came in followed by Chris.  I arrived about 4 minutes after Chris, about 5 minutes behind the leaders.  So I gained a few minutes on Seth on the down hill, but didn't gain anything on Joe or the others.

Ty finishing third

Chris finishing 4th, he took a spill on the descent also it appeared

A slightly bloody finish

The risks of bombing the descent.  Better keep my eyes on the trail next time.  It could have been a lot worse I'm sure...

Oh yeah, and the fall.  So I cleaned out the gash in my knee, and surveyed a few folks as to whether they thought I should go get some stitches.  It was a pretty unanimous consensus for stitches...so I headed to the "5-minute clinic" south of town.  Glad I did too, I would much rather not get an infection in my knee if I can at all help it.

So in the end...it was a bummer we couldn't run to the peak and around the awesome single track up high.  But not enough to ruin the fun time had racing and being out on a beautiful morning in the mountains.  I especially enjoyed the snowy sections of the course up high.

Kudos to the RD and volunteers for putting on a great event, despite the challenges with the weather and the course.

L to R: Seth, Joe, Chris, Cody (injured reserve list, CR holder last year), me, after the run.

NB MT101 - Black 11 Miles: 12.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Scott Wesemann on Mon, Jun 27, 2011 at 15:39:41 from 66.239.250.209

Looks awesome man. I enjoyed the report and the pics. Nice run and that is a wicked gross knee. :)

From Dorsimus on Mon, Jun 27, 2011 at 15:51:20 from 75.162.145.125

Bloody good run man! Sounds like a tough shortened course with some stiff competition. Way to stick with. Loved the poem.

From jun on Mon, Jun 27, 2011 at 19:27:17 from 65.127.208.182

Great report man. Glad you had a good time. It sure sounds like you went into it with the right attitude and came out a big success. Nice job.

From Twinkies on Mon, Jun 27, 2011 at 19:51:01 from 72.37.171.44

Great job Aaron. Only five minutes behind the leaders is impressive. You'll have to try for the full course again sometime. The rest of the course is pretty awesome too.

From Predog on Mon, Jun 27, 2011 at 20:29:55 from 24.10.142.244

Nice report and sweet photos. I might have to borrow a couple of them. And kudos on the awesome race, even if you did run an extra mile at the end. Also, you edge out Chris for the "gnarliest battle scars" award.

From Jon on Mon, Jun 27, 2011 at 21:50:03 from 98.71.135.233

Dude, that blood spattered leg is awesome. You'll definitely have to come back next year for the regular course- it's amazing. Sounds like you ran a great race (those microspikes were genius)- sorry you missed top 3.

From Burt on Tue, Jun 28, 2011 at 11:29:32 from 206.19.214.144

Sweet write-up, as always. I hope you guys tried to talk Seth into blogging again.

From Bryce on Fri, Jul 01, 2011 at 00:54:37 from 76.27.58.194

Nice job finishing that strong. You were flying when you came through the aid on the way down! Good to see you for a second or two.

From Aaron Kennard on Fri, Jul 01, 2011 at 20:43:17 from 24.2.85.131

Delayed response...thanks for the comments guys. I've been kind of out of touch camping this week.

Twinkies - yeah, I would love to run the whole course. I did all that work to get up to the sweet part of the course only to have to turn around! I love those trails up there and want to go back.

joe - of course you can have any of those photos. i only wish i had fallen in the muddy part where chris fell...his dirt smeared face looked pretty cool though...but yeah...I'd say the blood splats were a bit more hard core looking.

jon - yeah...i gave top three my best...but those guys were tough to catch even with the spike advantage.

Burt - i didn't know he was an ex-blogger or maybe i'd have tried.

bryce - good seeing you too, thanks for volunteering up there. i didn't have a lot of time to hang around and chat up there unfortunately;)

From Kelli on Tue, Jul 05, 2011 at 01:09:19 from 71.219.92.225

That blood spatter looks like it is right out of a horror movie!

Nice race, cool report, great pictures--can not beat vomit.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

mountain biking in little cottonwood canyon.  Fun stuff.

Cycling 2011 Miles: 15.00
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

My knee hurt and my legs were pretty trashed all week after that race.  Then we were camping and that was a great excuse to take it really easy.  I did some fun mountain biking, but otherwise took it really easy.

Today I was feeling well rested and recovered and the pain was gone in my legs, so I headed out for just about an hour on the legacy parkway trail barefoot out my sister's front door where we are staying.  It was really nice.  I like that trail, nice and smooth.

 

Bare Feet Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Nan and I jogged the North Salt lake 5K with Abe and Breanne this morning.  It was really, really cool for me.  I ran with Abe the whole time and paced him and coached him through it and it was such a fun experience.  

The dude totally impressed me and made me proud in his first 5K at the age of 6 years old.  He was excited to do it, and he was really coachable.  As we jogged I taught him about the importance of going out slow and pacing evenly.  And I gave him some pointers on his arm swing which he implemented.  He was really steady, but definitely working hard from the get go.

After about a mile we passed 7 or 8 year old kid being paced by his Dad who had obviously gone out too fast. 

At the half way point we stopped at the aid station for the first time to grab some water.  He refueled well and then kept running.  He said the water made him feel less tired and he thought that was cool. 

Then Abe started getting a side ache after the big drink of water.  So I taught him how to breath out as loud and as hard as he could to get rid of it.  He walked a bit trying to get rid of it.  

Then he jogged and breathed out hard, and pushed through the discomfort without complaining.

Then the kid we passed earlier caught back up, clearly intending on not letting Abe beat him.  When they were only about 7 feet in front of us the kid would keep turning around and commenting to his Dad things like "oh no, they're still right behind us".  And "Why is that guy not wearing any shoes??"   (I was running barefoot since I wasn't racing).

But that lit up Abe's competitive juices, and it started to become a sprint between the two kids.  But i told Abe to hold back because we still had a long ways to go, and to just run steady.

He did that, just kept a steady clip, breathing out hard to keep the side cramp at bay.  Within a minute or two of that the kid buckled over hands on knees and stopped running, clearly having overexerted himself to try to stay in the lead.  Abe just kept powering forward, pretty  enthused at the quickly growing gap that I was informing him of and that he was still running fast.  (haha, 10-11 minute mile pace is cruising for a 6 year old distance runner apparently).

Abe ran the rest of the way in and picked it up really well for the last 400 M.  He ended up beating the other kid by over 2 minutes in that last mile which was kind of funny.

He finished in 34:04 - a 10:57 avg pace.  And I couldn't be more proud of him in his first 5K.  He was tough and had a great attitude.  He has really grown up a lot in the last year...he would have quit that race a year ago when the going got tough and started bawling probably.

And although we didn't pay for race shirts, I bought him one afterward, and he was so stoked to have it.  He was proud of himself, and definitely earned that shirt.  They only had men's medium sizes left so its way too big for him, but he was stoked still the same.  He'll probably wear it to bed for the next number of years and fondly remember his accomplishment of finishing his first 5K.

Its pretty cool how he and Breanne find joy in running so young.  Maybe they will burn out by the time they are 10.  Or maybe they will love it all their lives.  Either way we wouldn't force that or anything on them...but its pretty cool for now that they get so psyched about it and have so much fun doing it. 

After the race, nan and I ran up mueller park trail which was a really nice time.  Great trail. 

Bare Feet Miles: 3.00NB MT101 - Black 11 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Twinkies on Mon, Jul 04, 2011 at 12:32:04 from 72.24.21.108

Great race with Abe. That's an amazing pace for a 6 year old. It's too bad I was in Idaho this weekend, or I would've ran Mueller Park with you. It's one of my favorite trails.

From jun on Tue, Jul 05, 2011 at 23:14:58 from 174.23.174.163

What an awesome report. Congrats to your son and to your whole family for having a great outing. Wish I could have seen you guys while you guys were in town.

From Bryce on Wed, Jul 06, 2011 at 00:29:12 from 76.27.58.194

Cograts to Abe! Great race report too. Glad you guys had a great trip.

From Aaron Kennard on Wed, Jul 06, 2011 at 17:05:12 from 98.245.117.176

thanks Twinkies, too bad we missed you. That is a sweet trail indeed.

Too bad we missed you too jun, next time.

Thanks Bryce.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Easy hour+ run in Herriman, UT staying with some friends out there for the 4th.  ~600' vert.

NB MT101 - Black 11 Miles: 7.00
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 jog with Nan on some paths in Herriman.  Finished off with 3 miles barefoot on the sidewalks.

Bare Feet Miles: 3.00NB MT101 - Black 11 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

6.5 miles easy up skunk canyon, down enchanted mesa.  59 minutes - 1000' vertical.

NB MT101 - Black 11.5 Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy 7 miles with Brendan around Buffalo Ranch before he headed out to pace Nick Clark at Hard rock.  I'm stoked to see how that race goes down this weekend.  I'm jealous of Brendan and his pacing duties for Nick down there.

NB MT101 - Black 11.5 Miles: 8.00
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

Very nice barefoot cruise for an hour around the bike paths.  Summer is awesome!  Tomorrow I have nothing on the schedule...i'm thinking in honor of all those hard rockers I'm going to drag my own butt up a 14er in the morning.

Bare Feet Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jon on Sun, Jul 10, 2011 at 18:20:39 from 98.71.175.163

Someday you and I will have to do HR together...

From Aaron Kennard on Mon, Jul 11, 2011 at 00:48:19 from 98.245.117.176

Meaning I will be a pacer for you right? I'm quite a ways off from ever doing a 100 myself, let alone that one. But I would love to go be a part of it as a pacer! Nick Clark is incredible eh? I think he should win UROY for that WS/HR combo for sure.

From Jon on Mon, Jul 11, 2011 at 22:15:51 from 98.71.175.163

That was definitely impressive.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Ran most of the way up longs peak today. It was a really nice run. Decided not to go to the summit because I got really cold at the Keyhole as it was windy, cold, and I had just a wet t-shirt and shorts on.

Ended up with about 13 miles and 3800' vertical in about 3 and a half hours of running.  Slow and easy, stopping to enjoy the scenery a bunch and chat with a few people. 

 

NB MT101 - Black 11 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jun on Tue, Jul 12, 2011 at 15:23:15 from 205.158.160.209

gorgeous

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy 8 miler with Nan up lehigh street, across to lower bluestem, home on marshall with a mile of barefoot at the end on the bike path.

Bare Feet Miles: 1.00NB MT101 - Green 11 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.002.000.0010.50

Did my first speed workout in about 3+ weeks.  It felt hard.  Man, when I don't run fast for a while, even just a few weeks, and then I go back to it, the heart and legs seem to not like it so much.  But if I do it consistently, I find that I crave the periodic speed/hard doses.  And they don't hurt so bad.

 It probably didn't help that I miscalculated my pace on all my splits.

I was going to do 8 x 400 on the path.  I started out and did the first one in 1:06.  Thinking to myself that was 76 seconds.  Oops!  I then proceeded to think 1:06 meant 76 seconds on all the subsequent repeats.  So I was getting more and more annoyed and feeling out of shape that I wasn't able to hit 76 second quarter mile repeats.  I kept coming short of the quarter mile in the 76 seconds.

 Afterward on my cool down it finally dawned on me.  

Then I felt like a total math whiz!  

Then I didn't feel so bad about my fitness after all.  My actual pace on all the repeats ranged between 4:45 to 5:15 per mile (some up hill, some down hill).  So I wasn't as bad off as I assumed, that's actually right where I expected to be. 

10.5 miles total - 1:20 total time.  a few hundred feet vert, tops. 

On a side note, Brian Beckstead was in town today, and at Nan's request, dropped her off a pair of Altras.  And now I'm SUPER jealous of her.  Those things look awesome!  I can see now jun why you are continually going off about them.  I wish I was elite so they would give me a free pair too!  Or I wish they actually had them in stock so I could actually buy a pair.  They look like pretty sweet running shoes to me. 

NB MT101 - Green 11 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jon on Tue, Jul 12, 2011 at 22:38:29 from 98.71.175.163

Altras?

From Aaron Kennard on Tue, Jul 12, 2011 at 22:56:17 from 98.245.117.176

Altrarunning.com - you haven't seen them? I guess its just a Utah thing still.

From Aaron Kennard on Tue, Jul 12, 2011 at 23:00:08 from 98.245.117.176

Brian Beckstead and Golden Harper created the company, zero drop shoes.

From Jon on Thu, Jul 14, 2011 at 22:27:54 from 98.71.131.245

Never heard of them before now. I do know Brian and Golden, so with them luck. It's kind of like Hoka's- never seen them on the east coast, either.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Easy 7 ish miles.  Up past fairview, n. shanahan to mesa and back down.

A little over an hour,  ~1000' vert.

NB MT101 - Green 11 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

In honor of the first mountain stage of the tour de france I decided to go ride my bike up a bunch of mountains.

Just kidding.  While I do love riding a bike of any variety, I couldn’t bring myself to spend the 3.5 hours this morning riding when I could spend it running over a few peaks.  I wish I had time to be bike and run a few hours a day…but alas, I have to choose at this point.  I still love watching the Tour de France though.  More this year than ever before since I just visited France and rode on many of the routes and mountains they are riding this year.

Today, being the first stage of that variety actually.  They climbed the tourmalet today, which we also climbed in May.  So I was pretty eager to watch the stage today.  The crowds were slightly bigger for them than when we were there.  Here we are standing at the top of the climb after riding it.  It was very similar conditions as the tour stage today with clouds at the top, but the clouds parted for us.  As you can see, there weren’t many people cheering us on at the top, as compared to today when the summit had thousands of people lined up all over the place.

Nan, Me, Matt and Ashley (my sis. and bro-in-law)

Within minutes of getting to the top, Jurgen Van Den Broeck showed up.  He couldn’t quite hold our pace as it turned out, so we beat him to the top.  But here he is pictured, in one of his training rides on the TDF route.  We chatted with him and his manager briefly.

On the stage today it was cool to see Frank Schleck attack the leaders today looking strong.  I like watching Frank and Andy.  Bummer about Radioshack all being pretty much beat down and crashed out of this years tour at this point.  It would be a total miracle if Levi or Kloden made it back to the podium at this point…not happening.

Anyway, as for my morning run, I got in 3 summits up the aforementioned peaks, about 5000 feet of vert. and about 16 miles on the route that I ran.  Tons of fun.  Took it pretty easy and was out for about 3.5 hours leaving at 5:45.

There’s a lot to love and enjoy about July.  But two things high on the list are long mountain runs in 65-70 degree sunshine and the Tour de France.  Its slightly harder to get started working each day I have noticed though.  Oh well…work can wait until August.

Here are some pics from this am.

1.5 miles from home at the trailhead

Green Mountain summit marker

Green Mountain/boulder view from Bear peak

S. Boulder peak from Bear

NB MT101 - Green 11 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Cody on Thu, Jul 14, 2011 at 15:54:01 from 67.137.240.195

Nice!

I am cheering for the Schlecks too! Super cool run today!

From Bryce on Fri, Jul 15, 2011 at 00:25:59 from 208.54.5.228

Nice run for a Thursday. Pretty exciting finish today, I was glued to the tv cheering for the Schleck boys. Cool you were able to ride that, looks beautiful.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Easy barefoot cruise on the bike paths for about an hour.

Bare Feet Miles: 7.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.002.000.008.00

Track workout FAILURE.

Was going to do 7 or 8 x 800M today.

Didn't get around to making it to the track until 5:30 pm - it was about 88 degrees out, which felt fine to me actually.

After my warmup and strides I started doing the 800's.

2:36, 2:41, 2:38, 2:50.

After struggling hard to pull out a 2:50 on the 4th one, I called it quits.  I was feeling kind of crappy, lacking motivation or energy to continue doing more of those.  And it was clear I should stop when it was hurting to pull out a 2:50.

I feel like I should have no problem doing 8 of those at 2:36-2:38 right now.  So I was kind of bummed about not feeling it.  But its just a day.  I'll hit the track again Tuesday and hopefully feel better. 

8 miles total. 

 

NB MT101 - Black 11.5 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Easy hour up Koehler/Enchanted mesa, down skunk canyon.  Gorgeous morning.

~6.5-7 miles - ~1000' vert 

NB MT101 - Black 11 Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.002.500.0010.50

Had a much better feeling workout today than Saturday.

I think the difference was mostly because it was nice and cool in the morning.  But I was probably a little more fresh also.

Today after the warmup of 3 miles or so and strides I eased into some 400's, notching the pace down little by little until I got to the 73 range and then kept it there.

Here were my splits for 10 of them:

79, 77, 75, 72, 73, 73, 74, 73, 72, 72 

Did 200 meter recoveries between each. 

On the last one I tried to kick the last 200 meters to hit 70 seconds, but apparently I didn't have it in me.  It felt way harder than the previous 72, but the split wasn't any faster.  Clearly that was good timing to call it good for the day.

I'm going to do the west end 3K race this Thursday night.  My goal race pace will be to see if I can hold onto 77 second quarters for 7 in a row.  Its going to be tough...should be fun though.  The winner will probably hold 70-71 second quarter mile pace, based on previous results. 

NB MT101 - Green 11 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy and flat down to bobolink and up the s. boulder creek to marshall and home.  Beautiful Sunny morning run.

NB MT101 - Black 11 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: West End 3K (1.86 Miles) 00:10:07, Place overall: 23, Place in age division: 23
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.002.000.0012.50

I didn't feel that energetic on my warmup this evening.

And I also didn't feel very motivated or energetic at any point in the race.

I felt like I could go one pace.  I went that pace.  I didn't go out fast.  I went out behind 30+ dudes.  I thought I could be in the top 15 and run 9:45 or so.

Not tonight.  I split the first 1.5K in right over 5 minutes and finished the race in 10:07 - 23rd place I think.  5:26 pace is my current goal 5K pace so, yeah...not that great of a race for me.  And even with a great race right now, I'm not sure I could hold 5:26 for a 5K.  I am just getting back into consistent speed work though.  I had a month and a half off of that stuff and it definitely shows.  But it will come back with consistency.

I had a good time being out there tonight though.  Its always enjoyable meeting new people and associating with the community of runners and catching up with people.  And it was a good workout anyway, to run a couple miles at 5:26 pace.

Ran about 12.5 total today, with a super easy 7 miles this morning, randomly meeting and running with Zach Crandall as we happen to live 3 blocks away, and we both happened to be running the exact same loop start at virtually the same time this morning.  I was thinking to myself that I sure do warm up slowly when I run by myself.  Then sure enough, to prove my thought correct, Zach came trotting by and cruised past me. He wasn't going fast, I was just plodding along at some ridiculously slow pace in the first mile of the run.  It was nice meeting him and chatting for about an hour.

And for your viewing entertainment:

Breanne going out too fast, and wow...Abe has an enthusiastic fan there!

Abe nearing the finish line...it was fun to run in with him a bit.

"C'mon Dad, 3K is way too easy.  I have run a 5K after all."

Breanne at the finish "I don't feel good"  She went out too hard and had the pleasure of experiencing that wonderful feeling.

The turnaround was jammed when I got there.

Congrats to Patrick Hunt, sealing the deal solidly on 2nd place after out-kicking 4-5 guys.

Jeffrey beats me at every race...and this time in a fully color coordinated skirt outfit just to rub it in.

Kick non-existent today...blah.

NB MT101 - Black 11.5 Miles: 12.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Burt on Fri, Jul 22, 2011 at 02:15:01 from 72.223.88.109

Nice job Aaron. Karen said she saw you.

From Aaron Kennard on Fri, Jul 22, 2011 at 13:21:02 from 98.245.117.176

Thanks burt. I actually posted a report now, rather than just the blank stats. Yeah...was nice meeting Karen.

From Burt on Fri, Jul 22, 2011 at 13:34:15 from 206.19.214.144

Abe's enthusiastic fan sure is working the cowbell ;)

From seeaprilrun on Sat, Jul 23, 2011 at 11:21:08 from 174.70.177.86

Love the pics of the kids. They have great form! Your competition at the cones looked kinda short.

From Jon on Sat, Jul 23, 2011 at 18:38:51 from 74.177.119.146

Is that guy wearing shorts under that skirt? Or should I even ask that question?

From Aaron Kennard on Sat, Jul 23, 2011 at 19:04:47 from 98.245.117.176

yeah, it looks from that picture like I jumped into the middle or high school race I suppose being a full head taller than those kids. 2 of them out paced me on the second lap by 7-8 seconds.

jon - i'm pretty sure he at least had a speedo on under there...fortunately.

From Sasha Pachev on Sat, Jul 23, 2011 at 20:55:25 from 192.168.1.1

That is a serious improvement. Aside from things like being able to run the pace at all without having to sprint, the biggest obstacle to running a good 5 K is being able to hold the pace past about 2 K. So it does not take long to go from running 3 K at a certain pace to extending it to full 5. In other words, it will not be long before your 5 K PR is in the 16:40-16:50 range.

From Aaron Kennard on Mon, Jul 25, 2011 at 13:13:55 from 98.245.117.176

cool, thanks for the feedback Sasha.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Really nice run this morning with Nan, easy on the bike paths.  I love the chances we get to run together and just chat without distractions.

Bare Feet Miles: 5.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.500.000.000.0016.50

I woke up at 4:30 this am and drove an hour and a half to pull weeds in this field.

It was a service project for church, had a good time chatting with the guys I rode up with and back.

Then I attempted a 24 mile loop from my house, to bluestem, to mesa, to doudy draw, to marshall mesa, singetree, marshall rode and home.

But I lost motivation after I got over to Coalton road in superior.  The 90 degrees was starting to set itself in upon me and I decided to call Nan to come pick me up on Marshall road.

Gorgeous run though, and I felt great, until the end when the sun had sucked all the water out of me.  Ended up running about 16.5 miles ending in old town superior with 1000′ total vertical in about 2:15- 2:20.

Some views from the route:

Bluestem Trail

Doudy Draw

Marshall mesa near coalton road

Swimming at Scott Carpenter Park with the family after the run…the water was nice and cool…very refreshing.

NB MT101 - Black 11.5 Miles: 16.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Shaking some rust off for the first 20 minutes or so today...nice and slow.  

Ran with Eric starting at the trailhead at NCAR this morning.

8 miles - 1:24:01 - 10:24/avg - 1770' vertical.

Ran a loop out the mesa trail to skunk canyon and back on the connector to mesa.  That trail has a lot more vertical than it seems.  It feels like you're running along the foothills and not gaining much, but always either up or down something steep about 15 different times, and the vert adds up quick.  I love the mesa trail, its a really fantastic trail through the forest with awesome views of the valley and the flatirons.

NB MT101 - Black 11 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.003.000.0010.00

Sometimes directly after a 28-30 second 200 meter repeat when my heart is pounding and the nausea approaches rapidly, I ask myself as I walk or sloooowly plod around the curve, “Why the heck do you want to try and run a faster mile?”  And for the next 30 seconds I am nearly convinced that mile training sucks and I’ll just go back to training only for 50K to 50 mile events.

But then 30 seconds later I’m running another 200 meter repeat and loving the speed…until about the last 15 meters when the cycle and questions start over again.

Other times, when I have some company on the repeats, none of those questions pop up, and 28 seconds feels great.

Its an odd thing.

This morning I was able to start out the first couple 200′s with Patrick Hunt over at Fairview.  That was motivating enough to get me started right out the gate at 28′s.

Then I was on my own for the next 10 of them.  Halfway through, 90 seconds was still not quite enough recovery, and mentally I was caving in a bit as well.

Then I was able to jump in with Kenyon Newman and Bob on the last few, and I was right back to running 28′s.  Granted, I had a little more recovery between the last few.  But it was odd that at that point I felt like I could have done a few more at 28 whereas earlier I was falling off pace hard.

Here were my splits for the day.

4 X 100 to get moving: 19, 19, 18, 15

14 X 200: 28, 29, 28, 29, 31, 30, 29, 32, 32, 32, 33, 31, 28, 28

Felt good to get a decent set of fast running in the legs.  Next up is a saturday session of 400′s with some 200′s to finish off.  I’m shooting for 69-70 second quarters and will see how many of those I can hold.  My last set of 400′s I was averaging 73′s a couple weeks ago, so its going to be a bit of a stretch I think.  But I’m going to give it a shot.  Because if I’m going to come anywhere close to a 4:40 at the pearl street mile in a couple weeks I’m going to need to be able to hold the pace for a set of 400′s.

So how is this all going to help me run a 50 miler in steamboat in september you ask?

I have no idea.  But I find myself drawn to speed work at this point.  At least I’m still getting in a 15-20+ mile run in each week.  I see the 50 miler as a fun day running through the mountains.   I guess I’m not all that ambitious about running hard and fast at that distance at this point.  I really just want to complete a 50 miler.

And after last saturday when I bailed on my planned 24 mile route after only 16.5 miles of running in the heat, it makes me wonder a bit about that.  But that was in 90 degrees so I guess I can’t beat myself up too bad.  The heat was getting brutal.

NB 205 Kimbia Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Bryce on Wed, Jul 27, 2011 at 01:12:33 from 208.54.5.179

Great post!

From Aaron Kennard on Wed, Jul 27, 2011 at 01:26:14 from 98.245.117.176

hahaha...thanks. But then I read your post on the winds. My thought process prior to reading your post: "my chest hurts so bad from running hard for 30 seconds today. I'm so hard core." After your post: "I'm a total pansy. Bryce is the only one who's actually tough around here. I want to be like him when I grow up."

From Bryce on Wed, Jul 27, 2011 at 09:27:24 from 76.27.58.194

HA! Thanks Aaron, but I think cranking out the workouts you do is far more hardcore than jogging for a couple of hours. Seriously loved the post though, I think we all have those thoughts in our own way as we train and go through the same cycle of what am I doing to geeze, I love this. Like how you put those thoughts together.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

 

 

Ouch.

I obviously over-cooked the legs yesterday doing all those sub 30 second 200's.

I guess I should have stayed focused on 32-33 second 200's allowing me to do them all with less recovery in between.  Because from the stiffness in my hips, groin, and other areas today, I think I was pushing too hard.  I don't think its necessary or necessarily the best idea to be running sub 4:00 mile pace when my goal pace is 4:40.  I think I just allowed myself to get caught up in the fast splits since I was running with fast dudes who legitimately should be running that fast.

Oh well...I don't think one session is going to injure me as long as I allow myself a number of easy days to fully recover.  But I will be more careful next time.  I was pretty stiff starting out my run this morning.  I loosened up though, and felt decent most of the run after the first couple miles.

1:03 - seven-ish miles pretty flat and slow.

Oh and I crossed paths and ran with a dude named David from Tasmania who was really cool.  I learned that he's just here for a couple months doing some altitude training.  He reminded me of something of a mohican warrior, covered head to toe in tattoos, wearing virtually a loin cloth and shoes, with a shaved head, and a long dreadlock pony tail coming just off the base of his head.  Unique appearance for sure.  But ladies, don't let that scare you off, he was a super nice dude, and seems like a pretty stout runner as well.  I never know who I'm going to meet when I head out the door to run in Boulder.  Though we both spoke a form of English, some of our conversation was a little out of sync, here's an example:

Me: How do you like it here?

David: I miss Tasmania, the Tracks are a lot better mate.

Me: What could be so much better about the tracks there, are they super soft or something?

David: Na mate, a lot more hilly than here.

Me: They make hilly tracks in Tasmania??

Apparently tracks means trails in Tasmania.  And apparently the tracks are pretty epic over there.  He couldn't stop raving about them.  But when I inquired further, I learned that thus far he had not ventured into the foothills above Boulder, but had been sticking to the valley trails.  So the jury is still out, because the tracks around here are pretty nice in my opinion.

David said he was running the Freeman Myre 5K tonight.  I decided to stop by to check out the last 5 minutes of the race.  Jason Hartmann won in 15 flat I believe.  David was 5th, somewhere in the 15 minute range.   A solid runner indeed.  Especially being his first race at altitude possibly ever.  Adriana Pirtea won for the ladies in 16:59.  Wasn't as fast of a year as last year.  Benita Willis won last year in 16:21.

Oh...I guess I didn't need to describe David's look in such detail, since you can judge for yourself as he is racing here in 5th.  But he definitely appeared more warrior-esque without his shirt on.

"See you on the tracks mate!"

 

 

NB MT101 - Black 11.5 Miles: 7.00Altra Instinct July '10 Miles: 1.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

 These shoes are money.  Jun wasn't lying.

The Altra Instinct – www.altrarunning.com

Thank you Golden Harper and Brian Beckstead.  For creating a shoe that fits a normal foot and doesn’t have a built in heel lift.

I mean honestly, how hard would it be for more shoe companies to just make a shoe like this?  Its not that hard people.  But while its not rocket science, I applaud and appreciate Brian and Golden for taking the risk to start a new shoe company to create footwear that promotes natural running form, since its obviously so hard for all the big companies to do it.

Sure they have been coming around slowly over the last number of years, but as I look around I still can’t find a shoe like this anywhere else.  Even the new balance minimus shoes still have a slight heel to toe drop and the shape of the shoe still isn’t ideal in my opinion.   And it doesn’t have to have a pocket for each toe and require odd looks and stares from all passers by in order to allow the foot to move like it should.  Its really quite simple:

A – make the shoe conform to the shape of a foot and not a foot to the shape of the shoe.  (granted, not all feet are created equal, I get that, so perhaps this is just the shoe that fits my foot best.  But I have a hunch a lot of people would like this shoe)

B – Make it the same thickness under the forefoot as at the heel.  I mean seriously…why rob the body of its natural propulsive power and efficiency by sticking a wedge under the heel?  That doesn’t make any sense at all to me.

This is the first shoe I have ever worn that truly fits my foot and allows my foot to ‘feel free to move about the cabin’, freely and comfortably.

After testing it on an 8.5 mile hour long run this morning, I am definitely digging it.

I’m very glad to finally have a shoe that fits and doesn’t have a built in heel lift.  Soooo glad.  Its quite refreshing and still making my day.

The shoes arrived yesterday and though I already had a nice road bike ride up to the top of flagstaff with Nan this morning, I had to get out and break them in afterward.  And they did not disappoint.  

Altra Instinct July '10 Miles: 8.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Dorsimus on Thu, Jul 28, 2011 at 16:06:26 from 205.158.160.209

Oh so that's what they're supposed to look like! :) I had forgotten what their actual color was. I should post a pic of mine after yesterdays run. I seriously can't say enough about how amazing these shoes are. I'm glad you like em. The Lone Peaks can't get here soon enough.

From Scott Wesemann on Fri, Jul 29, 2011 at 12:19:23 from 66.239.250.209

I can't wait to get some of these. I have been holding off because of my achilles issues. I think I need to get that under control and then I plan on trying them out. Keep us updated on what you think as you wear them more. Hey, are you doing Quest for Kings? You have to defend your title.

From Aaron Kennard on Fri, Jul 29, 2011 at 12:25:24 from 98.245.117.176

Scott - I will indeed be out to defend the title and I'll come bearing some serious cow bell.

Maybe they will help you get the achilles issues under control? If you start out in them moderately.

Matt - Are you coming to Kings peak?

From Scott Wesemann on Fri, Jul 29, 2011 at 12:37:05 from 66.239.250.209

Sweet! I think I will pick up a pair of the Lone Peaks when they come out (hopefully) this Fall and then slowly start incorporating them into my rotation. I'm hoping to take at least 90 minutes off of my Kings Peak time. It will probably help if I don't take a Fenegrin (anti-nausea that knocks you out) at Anderson Pass like I did last year :)

What is your goal time this year?

From Dorsimus on Fri, Jul 29, 2011 at 12:41:00 from 75.162.150.206

I was planning on it, but we are going to be in San Diego that weekend...Doh!

Yeah Scott, lay off the pregnancy meds when you run, might help a little. :)

From Scott Wesemann on Fri, Jul 29, 2011 at 12:43:20 from 66.239.250.209

HAHA!

From Aaron Kennard on Fri, Jul 29, 2011 at 12:48:14 from 98.245.117.176

I don't really know a goal time. I think I could run it under 5 hours because last year I did 5:45 and that was pretty leisurely and we were stopping to chat with people and fill up in streams for probably 15 minutes, but I'm not really sure. You never know what may happen at altitude on a given day I don't think. But this year I'd like to run it straight through and bring more water so I only have to stop maybe once, and see how fast I can do it.

From Scott Wesemann on Fri, Jul 29, 2011 at 12:51:57 from 66.239.250.209

Well, hopefully I'll get to hang with you for a few minutes anyway.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

7.5 miles easy barefoot on the bike paths with Nan.  About 1:03.  It has turned into a Friday routine to run with Nan, which I really like.  We have a girl who lives with us right now who watches the kids for us when we want in exchange for free rent.  It allows Nan and I to get out and run and ride together a couple times a week, not to mention free babysitting for date nights every week.  It's really nice.  Nan has been running barefoot with me for the last 10 minutes of our runs, working on strengthening her feet a bit more which should benefit her.

Bare Feet Miles: 7.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.001.000.0011.50

AM:  Attempted a 4 X 100 meter at goal mile pace (70 second intervals) workout this morning.

After 200 meters into the first one the top of each of my quads were feeling sore and strained.  I could tell I still wasn't quite recovered from Tuesdays 200's.  Further emphasizing with clarity that the repeated 28-29 second 200's was a bit too much for me at the moment.

I decided to try one more to see if I would warm up.

Nope, still straining.

I did both of the 400's in exactly 70 seconds.  But I called it quits and jogged home.

 PM: Got out for another easy run.  After warming up a mile or so it turned into one of those effortless runs that left me completely invigorated at 9:15pm when I got home.  I am thoroughly enjoying cruising around in the Altras.  Definitely the best fitting shoe I can ever recall wearing.  They contribute a lot to the smoothness and comfort of the run because my toes can spread out and it is the closest feeling to barefoot I have experienced while wearing a shoe.  Other than the fivefingers, but the fivefingers chaff me in a few spots which is annoying.  So I'm happy to have a shoe that is flat, fits the foot right, and doesn't chaff.


Altra Instinct July '10 Miles: 11.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Easy 10.5-11 miles on the trails.  Skunk, Koehler, Mesa, etc. 1700' vert.  1:52

Ran into Caballo blanco in Skunk Canyon and ran with him for about an hour or so.  Had an enjoyable conversation, and slow easy running.  Then I realized I should get moving because I was supposed to be home at 8, so I ran a more steady pace the last 20-25 minutes.

Was going to be out for 90 minutes, but it ended up being almost 2 hours with the leisurely hour plus in the middle.  Did 8 x 8 second hill sprints up the steepest part of the mesa in the middle. 

Altra Instinct July '10 Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Scott Wesemann on Mon, Aug 01, 2011 at 18:57:12 from 66.239.250.209

Boulder seems like an incredible place for impromptu runs with the ultra running legends. Sounds like a lot of fun.

From Aaron Kennard on Mon, Aug 01, 2011 at 21:12:33 from 98.245.117.176

Yeah, I never know who im going to run into, but I quite often bump into interesting people to run with that's for sure.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.002.500.0010.00

Nan had surgery on her hip tonight in Vail.  She had a torn labrum.  We were fortunate to have Marc Phillipon, one of the most experienced surgeons with that specific injury in the world, call her last night and offer to operate today after he diagnosed her.  He is confident he’ll have her healed and back to running in 7-8 weeks.  For Nan, after 3 months of discouraging non-improvement in her hip, this was very welcome news.

Since we had to get up at 5 AM and drive to Vail, I didn’t get a chance to run until after getting the kids to bed at 8:30 tonight.

My goal for the day was a session of 10 X 400 at 70 second pace.

Despite only 5 hours of sleep, and a full and exhausting day, oddly I felt like going after the track workout still rather than delaying it.  Probably because I have no idea when I’ll have time to hit the track again since I’ll be in Vail the rest of the week supporting Nan as she is recovering from Surgery and doing rehab.

It was pretty cool running on the track at night actually.  The surrounding street lights around Fairview offer just enough light to see the lines.  It was a unique experience flying around the track without being able to see the ground other than two white lines to keep me on track.

I quickly found myself in a mental battle however.  Thoughts of my thick, soft, mattress waiting for me at home lured me into settling for 5 x 400.  But I beat down those thoughts as I pounded out the repeats.

After 8 of them though, I was feeling queezy, and I had to visit port-0-johnny – Relieving as that was, I was done with speed work after sitting down like that.  I jogged over to lehigh and home for another 3.5 miles to round out 10 for the evening.

My splits for the 400′s:  69, 71, 72, 70, 71, 72, 72, 73

Active recovery splits 200M: 65, 70, 75, 78, 2:43 (400), 79, 84

Felt good about the work.  I wish I would have nailed 10 of them at 69 seconds.  But I’m not there yet obviously.  And its no use trying to force it.  Then again, if it were the morning and I were rested and fresh, my result may have been better.  But tonight, judging from my recovery times and my splits starting to fade at the end, its probably good I stopped at 8.  I’d rather do an amount that lets me recover after 2 or 3 days and get after it again.  Rather than overdoing it and requiring a week like last tuesdays 200′s did to me.

Altra Instinct July '10 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jun on Thu, Aug 04, 2011 at 10:43:59 from 205.158.160.209

I'm really happy for Nan that she has finally gotten some help and can look forward to getting back to normal. Great job getting out tonight. I had planned to do a night run too, but just couldn't get out the door.

You coming out for King's next week?

From Aaron Kennard on Thu, Aug 04, 2011 at 11:15:03 from 65.38.139.139

Thanks. I am planning on being there next weekend...looking forward to it! I'll be sporting a sweet cowbell I need to defend ;)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.003.000.000.006.00

Not sure how I'm still functioning, since my nightly sleep average this week is at or below 5 and I'm pretty accustomed to closer to 7.5-8.  Maybe I would just get a lot more done in a day if I just slept less?  hmmmm....naah.  I'll pass.  I like sleep.

I ran up the berry picker trail to close to about 9700' from Vail Village in the afternoon.  Great trail.  Pretty steep in parts.  Really fun to be running on new trails.  Vail is a beautiful place.  Nan getting surgery here is a nice excuse to spend time here...surely wouldn't have done that this year otherwise.

6 miles - ~1800' vertical - 1:02.

Yesterday was my first day as a full-time Dad/Nurse/Business owner.  And I found that the business owner role only received about 10 minutes of half-attention all day.  Busy day!  Nan is on crutches and needs assistance with basically everything for the moment.  So to get a run in, I'm feeling pretty lucky actually.  I need to head out now in fact, while there is still an hour left on 'Ant Bully'.  I have to time my runs just right this week, because Nan can't do much to help the kids if they need anything.  Fortunately my kids are pretty amazingly well-behaved and independent.  I am thoroughly impressed by them in this circumstance actually.  It could be way harder if they weren't so helpful.

Altra Instinct July '10 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jon on Thu, Aug 04, 2011 at 20:00:41 from 98.71.129.149

Surgery? Wow.

I hear you on the 5 hr of sleep thing. I often only get 5-6, and it really wears on you. What kills me, though, is days like today when my alarm was set for 6 and I woke up at 4:30. Ugh.

From Bryce on Sun, Aug 07, 2011 at 00:32:48 from 76.27.58.194

Nice multitasking. Good job being there when the fam needs it. Hope Nan heals up fast, glad you were able to get out for a bit with all that going on.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Easy hour cruise down the gore valley trail toward the west end of Vail Valley and back.

 What a gorgeous area that is!  Really cool bike/running path just rolling along down the river forever. 

Altra Instinct July '10 Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

What a fantastic run that was.  I turned on Megamind for the kids and headed out the door to take advantage of as many minutes of running as possible between pressing kid and husband duties.

I jogged up to the top of Vail and back down, via the berry picker trail to the Eagle's nest, then up the ridge to Wildwood at 11,000' via the great escape trail.  Really gorgeous conditions, sunny and light breeze.  I should have worn sun screen though because after 2 hours exposed my back got a bit parched.  I normally always wear sunscreen, but I couldn't find it on my way out the door.  It wasn't that bad of a burn, but I find getting sunburned at all to be pointless and annoying.

11 miles - 1:59:20 - ~3200' vertical

Got back just in time to feed the kids lunch and take Nan to her next rehab appointment.

The rest of the afternoon was spent swimming with the kids.  Then making a big breakfast for dinner in the condo.  Then taking the girls on an unforgettable date strolling through Vail Village, eating ice cream, playing at the pirate park, etc.   Due to the circumstances I didn't quite get my normal 35 hours of work done this week.  Bummer.  OK, I'm over it.

Altra Instinct July '10 Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

Apparently I like the Altra instincts...since that's the only shoe I have run in now in over a week.  They just feel good to run in, what can I say?  And they seem to handle just fine on roads, tracks, and mountains so far.  I'm a fan.

AM: Last run in Vail before packing it in.  Ran up the Vail valley this time past the golf course and on toward east vail and then back.

7 miles - 1:02 - slow and easy jogging, not a ton of vert, 4-500 hundred feet tops.

PM:  4.25 miles around buffalo ranch after dark and getting the kids to bed.  Another nice evening cruise. 

 

Altra Instinct July '10 Miles: 11.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Twinkies on Sun, Aug 07, 2011 at 12:13:43 from 67.164.194.215

Nice. I have been looking at the Altra Instincts, but haven't gotten a pair yet. I am debating on whether or not I should wait for the Lone Peaks to come out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.001.500.0010.00

Another gorgeous morning run.  Sunrise is getting later though, which is a bummer, but we still have a couple good months of awesome light mornings left.

Warmed up for 6 miles with Eric W. this morning, and then hit the track for a few short intervals at mile goal pace - 4:40.

I did 4 x 100 to get the turnover going, and surprisingly felt good starting out right on pace at 16 and 17 for each one.

Then I did an 800, a 400, and a 200.  My main goal was to run an 800 at race pace to get a feel for it.  And wow...I got a feel for it.  And the feeling wasn't all that amazing.  Meaning after the first 400 meters at 69 seconds I started to feel a healthy burning sensation throughout my body and could tell I was taking myself to a place where I have not been before, or in a long long time. 

That second lap of the 800 felt steady and controlled, but also, kind of scared me for the mile.  Because if it hurts like that in only the 2nd lap, what am I going to feel for laps 3 and 4?  

Its kind of unsettling, but kind of exciting also.  I'm intrigued to find out what it feels like to try and hold that pace for the full mile.  And I'm pretty certain its going to hurt.  And for some reason I don't think I fully understand, I am looking forward to that with some excitement.

I did the 800 in 2:21.  So pretty close to right on pace.

Then I rested for 3 or 4 minutes.

Then I ran a 400 in 65 seconds.  Huh...that was faster than planned, but felt easy relative to the 2:21 800.

Then after some rest I did a 28 second 200.

Still not sure why I feel compelled to run 200's so fast, because I can't even come close to holding that pace for any longer distances intervals.  But for some reason I gravitate toward that speed on the 200's.

After that, I'm not feeling all that confident in being able to hit a 4:40 mile.  But I'm going to give it my best shot, because I do believe its possible with the adrenaline of race day, and I'm curious to find out if it is.

I'm fairly certain I can run a 4:50 right now, and I could definitely run a 5:00.  But 4:40, based on the paces of my workouts, seems to be pushing the edge a bit for me.  Which I guess is why I'm motivated by it.  We'll find out soon enough.

I believe I could get my mile time down below 4:20 with another year or so of consistent training for it.  Not sure if I'm motivated enough to do that type of training or not.  But I do enjoy getting at least one flat speed session in each week, even when training for longer distances.  And I plan to continue that.

Speaking of longer distances, I'm also planning on running a marathon this weekend up Kings peak and back in Utah.  So I'll be racing twice this week, and my pace for the 2nd should be close to double my pace for the first.  Hopefully an all out mile effort doesn't zap me too much for the marathon two days later.  How bad could it be though right?  It's less than 5 minutes of running after all.

 

Altra Instinct July '10 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Scott Wesemann on Tue, Aug 09, 2011 at 17:35:17 from 205.158.160.209

Looking forward to seeing you this weekend man.

From Aaron Kennard on Tue, Aug 09, 2011 at 19:17:59 from 98.245.117.176

likewise, i'm excited to get out there.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Nice easy jog this morning out marshall, up s. boulder creek, to mesa, N. bluestem, mesa, down bear canyon to table mesa, to bear creek path, creekside elementary, home.

10 miles - 1:31 - ~1500' vertical 

Altra Instinct July '10 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: Pearl Street Mile (1 Miles) 00:04:44, Place overall: 15, Place in age division: 15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.001.005.00

Had a great time racing my first ever flat road mile tonight, and was mostly quite pleased with where I ended up.  

See full report and pics here  

Altra Instinct July '10 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jon on Fri, Aug 12, 2011 at 07:36:29 from 98.71.131.226

Repeat after me- Run through the line. Run through the line.

Just kidding. That's an awesome time, man. Nice.

From Cody on Fri, Aug 12, 2011 at 10:42:54 from 67.137.240.195

Nice race (most of it). Now you need to go run a sub 16:30 5K! Have fun at Kings!

From Aaron Kennard on Fri, Aug 12, 2011 at 17:12:10 from 98.245.117.176

jon- thanks. but there's no need to kid, that's actually no joke - I really do need to repeat that to myself...repeatedly until it sinks in deep. Hopefully two times is enough for me to learn that lesson though.

Cody - most of it indeed...it was one of the best races I feel like I've ever had. One of those races where I just felt 'on'. I need to crack 17 on a 5K before I get to 16:30 though remember?

From Seth on Sat, Aug 13, 2011 at 15:00:48 from 67.177.36.242

Nice work, that's rippin fast. Good luck at kings peak!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles - 45 min.  - Barefoot easy recovery run on the bike paths.  Feeling good and excited to run long in the mountains tomorrow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: Quest for Kings Marathon (25.5 Miles) 04:48:00, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0025.500.000.0025.50

Here's my Quest for Kings race report

I had a great time running with facelessghost and trevor the first 10 miles and then was solo from there.  Thanks Jun for organizing a fun day, it was a huge bummer you weren't able to make it, you were missed.

Altra Instinct July '10 Miles: 25.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jun on Mon, Aug 15, 2011 at 01:39:28 from 174.23.185.55

Congrats again. That is a wicked-fast time. I'll get it posted to FKT very soon. Thanks for making the drive out. I'm totally bummed we couldn't hang out.

From Scott Wesemann on Mon, Aug 15, 2011 at 13:47:59 from 205.158.160.209

Congrats on the win and on a very impressive time. You would have to have been to the top of Kings to really appreciate just how fast this is. It was great seeing you guys fly by us. I have a picture of you that I'll get over to you.

From Scott Wesemann on Mon, Aug 15, 2011 at 13:48:42 from 205.158.160.209

We looked for you Friday night, but couldn't find you. We did find a van with CO plates that had a door slightly open. I took a peek in, but didn't see you.

From Aaron Kennard on Mon, Aug 15, 2011 at 14:00:28 from 98.245.117.176

Thanks guys!

Scott, I got a late start driving and didn't arrive to the trailhead until about 1 AM. I was hoping to get there before midnight to see you guys off, but couldn't pull it off. I slept in the back of the car and Eric pulled up behind me right about 8 AM as I was just getting ready to go.

From jsh on Mon, Aug 15, 2011 at 16:19:41 from 63.253.43.114

Scott and I were blown away at how fast you guys were moving when we saw you. Congrats on a super impressive time.

From Dave S on Mon, Aug 15, 2011 at 18:14:54 from 4.254.223.232

Sounds like a fun and challenging run. Taking 10 or 15 minutes off of a marathon time in one year is great. A whole hour! That's got to make you feel good about where your fitness is at and where it's headed. Congrats on a great run and good seeing you at the airport Saturday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy 45 minutes barefoot.  Breanne, my 5 year old, rode along with me on her bike.  It was a blast having her along.  She is a joy to be with, and I'm totally impressed she can do rides like that already. 

Bare Feet Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy 4 mile jog, 30 minutes or so - didn't have much time this morning because I had a bike ride planned with Eric

95 minute ride around south boulder trails.  Super fun. Always great to get out on the mountain bike.

 

Altra Instinct July '10 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.505.000.000.0011.50

Officially kicking off marathon training today.  Todd inspired.  I don't know which one I'm going to do, but I have decided I'm going to turn my focus to the road marathon for the next 4-5 months.  Todd is doing New York, and is about 12 weeks out.

I was kind of stoked today to find out we were only doing 6:00 mile pace!  Nice and easy!

I felt like I was cheating or slacking off or something only running 6:00 pace, after being so focused on 4:40 pace for the last month or so.  And there is a BIG difference between those two paces.

Granted we were doing 1K repeats.  But...it was a lot easier effort.

~3 miles warm up, stretch.  8 x 1K repeats with 45-50 seconds rest in between each.  ~3.5 miles cooldown.

Splits for the 1K's: 3:51, 3:30, 3:35, 3:33, 3:46, 3:39, 3:42, 3:40 

We were working on hitting them in 3:43-3:53 range.  Took us a few to dial it in, we were going a bit hot at first, but then we got it dialed pretty well.  Still only 2 out of the 8 were in the range, but I guess we're both still so used to doing faster intervals its hard to slow down to that pace.

The pace range we were hitting was 5:37 up to 6:11.  We averaged about 5:54 pace (3:40's per K).  So a little faster than goal marathon pace, but not much.  It was a good run, getting used to doing the pace.  But doing a 2:34 marathon (5:54 pace) is a little faster than both of our goals at this point.

My goal right at this moment is to prep for a sub 2:45.  But I would really like to be in the sub 2:40 range on my first marathon.  I just think that sounds cooler I guess.  But considering it will be my first road marathon, I may cut myself some slack/be a little more realistic, and just stick with the 2:45 goal.  What I'd really like to do is run a sub 2:30, and eventually faster.  But I'm not going to be forcing/rushing anything on that front, since realistically that's going to take some very consistent training and experience at the distance/pace that I shouldn't be expecting to be able to get to in one training cycle.  I do have a growing desire to get to that point over the next couple years though.

Altra Instinct July '10 Miles: 11.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jon on Sat, Aug 20, 2011 at 21:10:04 from 98.71.129.190

I would recommend going for the 2:45 goal your first time. Definitely increases your chances of a good finish, rather than blowing up and limping in over 3 hrs. Even though you've done ultras, road marathons are a mean beast.

From Aaron Kennard on Sat, Aug 20, 2011 at 22:53:13 from 98.245.117.176

That's probably what I will do. It will be become more clear also as I progress through longer tempo runs and see what pace feels right. It also depends on how far out I do the marathon. If I choose one in the next few months it will be 2:45 for sure. If I do one 6 months from now, that may be different.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Easy 7.5 miles on bike paths with Todd Straka and Eric W.  Nice 74 degree morning...so gorgeous here right now.  Taking advantage of as many shirtless runs as I can before it starts to get dark and cold in the mornings.

Bare Feet Miles: 7.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.1010.000.000.0013.10

Decided to get after the long run a bit more today and do a bit of steady running for a while.  Wasn't sure for how long setting out, but figured a total of 13-14 miles would suffice for the morning.

I ended up doing a really nice loop out to the S boulder creek trail and down to S. Boulder Road, then up to Cherryvale, up the hills, back to Marshall, back down S. Boulder Creek trail, past East boulder rec, and up bear creek to home.

It ended up being exactly a 13.1 mile figure 8 loop...which was convenient to know for future reference.

I warmed up the first couple miles, even though the 2nd mile was 6:38, it was down hill so was still pretty chill pace.  Then I ran steady for 9 miles.  Then jogged it in the last couple miles up hill.

Finished the 13.1 in 1:29:45 - Which was my goal 1/2 marathon time last year.  I never did race a half marathon.  But obviously I need to increase my goal.

My new goal is 1:15.  I do plan to race a half sometime this fall and go after that time or better.

Here were my splits for the run today:

8:17, 6:38, 6:21, 6:38, 6:51, 6:35, 5:56, 6:24, 6:26, 6:42, 7:06, 7:41, 7:27 

About 450' vert for the loop. 

Altra Instinct July '10 Miles: 13.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Slow and easy this morning.  11 miles in about 1:50.  ~1200' vertical.  Skunk/Koehler/mesa/bear canyons.  Then a few miles around campus and running 8 hill sprints up the stairs at the stadium.

Altra Instinct July '10 Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.002.001.000.0013.00

I picked a random workout from Brad Hudson's marathon training program this morning.

I'm not interested in starting at the beginning of a marathon program right now...because the workouts look boring and way too easy.

So I landed on a progression run in week 11 of one of his marathon example training programs.

3 miles easy, 3 miles progression with 1 mile at marathon, 1 at half marathon, 1 at 5K pace.

I did a 6:10, 5:45, 5:40 for the progression miles, with a U-turn between each that slowed me down way more than I thought it would.  Miles 1 and 3 were uphill on marshall road from stop sign to stop sign.  Mile two was down hill on the same stretch.

My goal marathon pace right now is about 6:00-6:05.  My half goal pace is about 5:45, and my 5K goal is about 5:25.  Miles 1 and 2 were straightforward and not too difficult at all.  But it was a definite challenge holding 5:40 on that last mile uphill.  I've got my work cut out for me to hit those goals. 

9 miles - 1:07 - ~200' vert.  

PS - My buddy hooked me up with a compex a few months ago...and I don't know what I would do without that thing now.  I haven't had an ART appointment ever since I got it, because I just do tons of active recovery with the electrodes any time I start to feel tightness anywhere.  And the tightness is gone within a day, or 2 max.  I'm a huge fan now.  Glad I didn't have to fork out the $850 for the thing though.  Although over a year it would pay for itself for sure with all the money I'm saving on ART appointments. 

PM: 4 barefoot around fairview track infield with the kids biking and running along and around. 

Bare Feet Miles: 4.00Altra Instinct July '10 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jon on Tue, Aug 23, 2011 at 23:17:59 from 98.71.188.104

You should try Big Workouts for you marathon training. Best thing ever for many fast guys on the blog.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

easy 54 min. out marshall, bluestem, lehigh, home.  400' vert. 7 ish miles w/Eric 

Altra Instinct July '10 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.505.000.000.0011.50

Marathon training stimulus workout with Todd.  w/u 3 miles - 3 miles marathon pace, 2 min rest, 2 X 1 mile at half marathon pace.

 Splits: 6:17, 6:09, 5:59, 5:45, 5:37.  Up and down marshall road.  Then 3.5 cool down.

That fourth mile was the only moderately challenging one because it was up hill on marshall.  The last one felt easier because it was down.  The marathon pace miles were not that tough.  Its more tough just attempting to dial in the pace exactly on changing terrain.

Its super convenient to have started working out with Todd because we've got very similar marathon pace goals and we live about a mile apart, and we both happen to be in the similar spot in training right now for a late fall marathon.  He's doing New York and I'm starting to consider doing Santa Barbara as my inaugural road marathon, which is a week after new york.

The nice thing about workouts like this morning is that they aren't very tough on the body, but they feel like they're pretty beneficial.  I feel like that's the thing I'm striving for in training.  To do workouts that help me progress but don't overdo it, causing me excess recovery or potential injury.  I feel like its better to err on the more conservative side.

Altra Instinct July '10 Miles: 11.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Easy barefoot jog w/todd on bike paths.

Bare Feet Miles: 8.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.002.000.000.0017.00

Easy Long run, sobo creek to mesa to dowdy draw, flatirons vista loop, marshall mesa, cherryvale, table mesa, home. Miles 13 & 14 moderate in 6:20, 6:18 down cherryvale - 1100' vert - 2:22:35 - 8:23 avg total.

After about an hour of 9-10/min miles I started feeling noticeably more warmed up and ready to run.  Most of the 1100' vert was in that first hour though.

This was my longest mileage week ever so far - 68 miles, close to 10 hours running.  Looking forward to bumping it up into the 70's consistently over the next weeks, and probably topping out in the 80s.  We'll see. 

Altra Instinct July '10 Miles: 17.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Scott Ensign on Sun, Aug 28, 2011 at 03:30:02 from 67.40.112.231

do you have a winter marathon picked out yet?

From Aaron Kennard on Mon, Aug 29, 2011 at 00:01:54 from 98.245.117.176

I'm considering Santa Barbara in mid-november. Not certain yet though.

From Scott Ensign on Mon, Aug 29, 2011 at 02:08:00 from 65.100.247.138

that looks like a good one. unfortunately i don't think I can get ready for one until January/February at the earliest. I am pretty out of shape but need some kind of goal to work towards.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I'm running at the Wasatch 100!!  Totally stoked.  I just found out today that I get to pace my buddy Steve Young from Brighton to Midway, the last 25 miles of Wasatch.  I've wanted to be a part of the wasatch 100 ever since I was a kid and I would hear stories of my Home Teacher Dave Blaylock running that thing every year.  I always thought he was the toughest dude around...which he probably was.  I don't see myself running a 100 miler for many more years.  Someday probably.  But in the meantime, I'm excited to get to be a part of the epic-ness and try to help in any way I can getting Steve through the night in the Wasatch mountains. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Scott Wesemann on Mon, Aug 29, 2011 at 12:55:52 from 205.158.160.209

Sweet! Hope we run into you out there. Jun will be pacing me from Lambs to the finish.

From Bryce on Wed, Aug 31, 2011 at 00:39:45 from 76.27.58.194

That's awesome. When I first read it I thought you were running Wasatch. Enjoy it, you might get the bug and run one sooner than you think..maybe.

From Jon on Thu, Sep 01, 2011 at 07:40:01 from 74.177.100.34

Have fun!

From Walter on Thu, Sep 01, 2011 at 09:55:04 from 204.124.13.151

The Steve Young? QB? I dont see myself running a hundred miler anytime soon myself but I would love to run alongside someone and see whats its like for 25 miles maybe.

From Aaron Kennard on Thu, Sep 01, 2011 at 11:18:30 from 98.245.117.176

Walter - Yep...he's a lot more slim now since he took up Ultra running. J/K, the Steve Young I'm pacing was definitely never a footballer.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Easy run, ~10.5 miles - 1:28, marshall road, s.bo creek, bluestem, s.bo creek, table mesa, home. ~550' vert

Altra Instinct July '10 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Easy run with Todd at 5:30 am.  5:30 am is dark these days.  Which is a bummer kind of.  But its also really nice running through sunrise.  And its nice to have 12.5 miles in by close to 7 AM.  Nice way to start off the day.

1:42 - 12.5 miles - easy and mostly flat, bobolink, cherryvale, marshall, bear creek. 

Altra Instinct July '10 Miles: 12.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.508.000.000.0014.50

What is my marathon pace?  How is one supposed to determine that number?

I want it to be 4:50.  So do I just start training as if marathon pace is 4:50 until I can run a marathon at 4:50?  Yeah....right.  My mile race PR is only 4:44 and I was coughing up lungs after doing that.  It blows my mind to think of running that pace for a marathon.

So how do I really settle in upon a goal pace to start training for?

I don't know the answer.   But somehow I have arrived upon the number of 6:03 pace and convinced myself that it is a possibility for me to do that pace for a marathon in the near future.  And so I've started training with that goal in mind.

And I've tentatively picked the Santa Barbara marathon on November 12th to shoot for.  Which is just over 10 weeks from now.

And so I've taken Brad Hudson's training plan from his book 'Run Faster' and adapted the workouts to fit my schedule and am in week 9 of his 20 week program.  And today that called for the following workout:

3 miles easy, 8 miles @marathon pace, 3.5 miles easy.

My splits for the 8 miles: 6:14,6:01,6:06,5:59,5:57,5:58,6:03,6:04. Ended up averaging right at my goal of 6:03/mile average interestingly enough.

I started at the junction of marshall and cherryvale, ran down sobo creek, bobolink, north to creek path/valmont.  The first 6 miles were gradual down hill, the last two were rolling and net flat.  I wanted to do a gradual down hill start on this workout since it was my longest marathon pace workout yet and I wasn't sure how it would go, and I wanted to make sure I could lock into the 6:03 pace for the whole time without having to push it too hard at the beginning.  It worked out well.

But 6:03 pace for another 18 miles? I'm pretty sure I would not quite pull that off right now.  I'm going to need every training session for the next 10 weeks to get myself closer to that level.  And I'm probably going to need every extra ounce of oxygen sea level can offer me.

It was a pretty solid workout this morning.  It wasn't too taxing, but wasn't easy either.  Marathon training is interesting.  It's a lot different than mile and 5K training.  The miles don't feel that hard, but they just keep on coming.  But I really like the feeling of just locking into a decently fast pace and cranking away for 48 minutes.  It's a good one.

Altra Instinct July '10 Miles: 14.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jun on Wed, Aug 31, 2011 at 17:08:42 from 70.103.189.14

Seriously man, that's a heck of a goal. I for one think you can and will totally do it. Stick with the plan and you'll kill it in SB. Best of luck.

From Jon on Thu, Sep 01, 2011 at 07:39:44 from 74.177.100.34

Do you have a half marathon planned 3-4 weeks pre-marathon? That can help you make sure you're on pace for your marathon goal.

From Aaron Kennard on Thu, Sep 01, 2011 at 11:20:37 from 98.245.117.176

Thanks Jun!

Nothing planned yet Jon, but I do plan on time trialing a half marathon at the minimum about 4 weeks out, if I don't find a race that fits. Either that or doing a 26.2K simulation run at marathon pace at altitude about 4 weeks out.

From Scott Wesemann on Thu, Sep 01, 2011 at 18:44:04 from 205.158.160.209

Wow, that would be an impressive time. You are definitely capable of doing it. It will be fun to watch. good luck!

From Bryce on Fri, Sep 02, 2011 at 00:53:37 from 76.27.58.194

Impressive! You have the sense and discipline to pull it all together. I'm with Scott, it's gonna be awesome to watch.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Easy, slow recovery run.  Marshall, bluestem, lehigh - 400' vert. 1:03  

Legs feeling fine...minor stiffness that warmed up within a half mile.

Altra Instinct July '10 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

easy 8 miles barefoot on the paths

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0016.000.000.0018.00

Really great run today.  Mostly the last half.  I felt pretty normal the first half, but the second hour I felt really good.  especially the last half hour.  It was surprising.

the workout called for 1 hour steady, 10 X 90 seconds marathon pace, 90 seconds easy, and then 20 minutes steady.

Steady, in my mind being somewhere within 10% of marathon pace.

These were my last 4 mile splits of steady running were uphill on the way home after 90 minutes of decent paced running:  6:25, 6:14, 6:21, 6:35.  I felt really good.  The miles didn't feel strained or difficult at all, and it was all up hill.  It was a motivating way to finish the run.

totals: 18 miles - 2:01:55 - 6:46/mile avg - 525' vert. 

Making visible progress which is nice. 

Altra Instinct July '10 Miles: 18.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Cody on Sun, Sep 04, 2011 at 19:21:13 from 67.177.0.196

So, are you still doing the steamboat 50?

From Aaron Kennard on Tue, Sep 06, 2011 at 02:10:53 from 98.245.117.176

No, I bailed. No motivation since my arch nemesis was a no-show anyway! Just kidding. I found myself wanting to train for a road marathon this fall...and steamboat was not going to help with that since it would effectively take me out of marathon training all of September between tapering and recovering for that event. Fortunately I bailed in time to get a refund. Maybe next year...

From Cody on Tue, Sep 06, 2011 at 10:31:55 from 67.137.240.196

That is what I suspected, but your name was still on the list so I wasn't sure. Maybe next year we can continue our race series...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Happy Labor Day!  And what a fantastic Labor Day it was...at least in our neck of the woods.

Kind of a bummer that Nan is injured and couldn't race at the New haven 20K today, because she's still in 3rd place on the US running circuit ranking, and she would have put herself in first with just a top 5 finish.  But it was also not looking that competitive this year and if she were healthy I bet she would have won her first national championship race.  Oh well...it was not meant to be this year.

But the good news was I got to hang out with her and the kids all day!  We camped up at West Magnolia off the peak to peak highway, then took the kids kayaking at Gross reservoir all day on a super gorgeous late summer day.  It was a ton of fun.  And Nan even took her first running steps post surgery!  That was cool to see.  Albeit it was only few hundred feet and slow...but it was running!

Ran 5 miles easy in the morning at 8500' on the west mag trails.

Then another 7 easy at 9pm after getting the family all tucked in.  Legs feeling pretty darn good. 

Altra Instinct July '10 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

I was stoked and a little bit hesitant to continue up the lower Bluestem trail this morning when this little guy scampered around the corner in front of me.

(not my photo, looked just like this guy though)

After waiting for about 30 seconds and pondering on whether an overprotective parent had me in its sights already, I bounded up the trail after it.  He had run off into the brush and I didn't hear or see another sign of life.  But it was pretty cool to see the little guy.  I see foxes and coyotes a lot, but that was a rare sighting for sure.

I probably did run a little faster after that.  But that was mostly because I had to be home in 40 minutes and still had 6 miles to go.

Ran the first half slow, the last half moderate today.  Whatever moderate means...i'm not really sure.

10.5 miles - 1:24:46 - 8:05 avg - 500' vert

Altra Instinct July '10 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

I decided not to do the 45 minutes of threshold running that was on the schedule for today.

I felt minor stiffness in my left foot when I woke up that went away after a minute or less.  Not a huge deal.  But I prefer to hit hard workouts when I feel perfect or pretty darn close to it, and excited to go attack the workout.  I don’t like going into workouts questioning at all whether I should be doing them.

My body and mind told me that an easy run would be the best thing for me today, so I complied.  Even though that means my running will be easy all week and I probably won’t get any solid workouts in, just a bunch of easy runs.  Tomorrow I’m driving to Utah to pace at Wasatch, Friday I’ll be crewing at Wasatch, and Saturday I’ll be hiking/running all night at Wasatch with Steve. (Which i’m stoked about)

I’ll still get in about 70 miles this week.  But here are my thoughts:

Training plans are great.  As long as I know they are meant to be broken as dictated by my body’s response to them.  I hear too often and have seen too many people follow training plans exactly only to end up injured.  So I am pretty determined to not do that.  I would much rather arrive to a race or event somewhat under trained, than not arrive at all.  Or arrive with big question marks in my mind on whether I will damage myself by doing the race.  Or be dealing with the super annoying task of minor injury recovery along the way.  Much better to take the conservative path and run easy and do proper therapy/recovery until I feel really good, then continue hitting the solid workouts.  I believe I will perform better over the long term.  So I’m sticking to my motto:  Go slow to go fast.

As a result today, after 9 miles/1:23 of flat easy and slow running my body and mind feel invigorated and I don’t feel any stiffness or tightness anywhere.  I’m guessing by the time I get time for a workout next Monday/Tuesday I’ll probably be fired up and ready for a solid performance enhancing effort.  And my body should have had plenty of time to make use of the work I did in my last few weeks of solid workouts by then.

Altra Instinct July '10 Miles: 9.00
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 early run before heading out to Utah

Altra Instinct July '10 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

After dropping off Steve at the start line at Wasatch 100 at 5:00 am I went back and went to sleep for a couple hours.  Then got up and ran for an hour or so with my buddy Layne who we were staying with, before resuming my crewing duties for the day.

Altra Instinct July '10 Miles: 8.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
25.000.000.000.0025.00

EPIC!  

What a cool experience it was to crew and pace at Wasatch.   Made even cooler because my runner was incredibly fast and running up front so I got to witness the race for the win all day long.  Then at night I got to run it in with him for 25 miles.  So much fun.

See full report and pics here. 

NB MT101 - Black 11 Miles: 25.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Twinkies on Wed, Sep 14, 2011 at 14:55:27 from 72.37.171.44

Great job pacing, Aaron. It was fun to see you at Big Mountain.

From Kelli on Thu, Sep 15, 2011 at 00:13:39 from 71.219.67.175

Great race report and pictures, especially the crowns. They all look so happy. And that finish line picture is priceless. Very cool to see the photos of the speedy guys. They seem to have this down to a science and they still battle stomach issues...craziness!!!

I laugh that you say those last 25 miles are not so bad on fresh legs, they almost killed me a month ago! I am so impressed with anyone making it through that section alive after having already done 75 miles. PURE CRAZINESS!!!!

From Tara on Thu, Sep 15, 2011 at 00:21:08 from 75.169.148.165

Wow, that is really amazing!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

After running 25 miles of the wasatch 100 on Friday in my old trusty New balance 101's I've concluded I'm done with those shoes.  The 3 pairs I had did their job for 1500 miles I put on them, and they were the best shoe I could find at the time, but its time to move on.  My feet were just not happy about me bailing on my altras.  After 320 miles of pure freedom and comfort to move about the cabin as they pleased, my feet rebelled a bit at the constriction that was imposed upon them when I put back on the 101's.  They were sore and Had a couple blisters on the left side.

6.5 miles slow and easy today.  Top of the glutes a bit sore from all the slow downhill running over the weekend. 

Altra Instinct July '10 Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.005.000.0014.00

Great feeling workout today.  It was a pretty easy workout, which is odd, because I used to think that doing 20 X 400 meters would be a pretty tough workout.  Well, I guess it would be, just depending on the pace.  It was easy today because the workout just called for 5K (80-82 seconds) pace.  If I was doing mile pace (70 seconds) for 20 quarters I don't think I could have pulled that off and that would have been extremely difficult after the first 10.  As it was, I averaged 80-81 seconds per quarter and did 20 of them with about 60 seconds of jogging 200 meters between each.  The 60 seconds was plenty of recovery all the way to the end, which indicates I was hitting a sustainable pace for that workout.  

14 miles total - ~1:40  with 3.5 w/u and 3 c/d.

A lot of fast runners were out running around the track at Fairview today.  Kenyon Neumann and Jeremy Freed did their workout of 7 X 3, 2, 1 at the same time as me, then Tyler McCandless, Pat Rizzo and Matty Reed showed up with Brad Hudson to do their workout of 8-10 x 800.  Among a bunch of other people roaming around.  It tends to be more enjoyable to do track workouts when a crowd of fast folks are out busting out the repeats at the same time.  Another reason why being a runner in Boulder is pretty much the bee's knees.

Altra Instinct July '10 Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 177.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

easy run, marshall, down sobo creek, up past golf course and home on bear creek

9 miles -  1:09 

Altra Instinct July '10 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.004.000.000.0010.00

Today's workout called for a threshold run, 3 miles easy, 2 x 10 min @ half/10k pace w 2 min active recovery, 2.5 miles easy.

I felt great and well recovered during my warmup so I went forward with the workout.  I never know on a given day if I'm going to feel recovered enough for the next workout.  But Tuesday's workout was pretty mild, so I'm sure that made a difference this week.

 Paces for the 2 x 10 min intervals running up 1 mile, then down .65-.75 miles on marshall road were 6:02 & 5:43.  I felt a lot more solid on the second interval just from having warmed up on the first one.  2 X 10 minute intervals is hardly enough to get the juices flowing...it seemed like I should be doing 3 or 4 of those.  But actually I like that it was an easier workout, because I'd rather be more recovered for the really big indicator workouts and harder long runs.

I decided to bail on the Santa Barbara marathon and do my own marathon at Altitude in November instead.  So now I'm really looking forward to starting doing marathon pace workouts on my newly contrived 4 loop marathon course, starting with Saturday's long run.

Altra Instinct July '10 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Cody on Thu, Sep 15, 2011 at 12:57:09 from 67.137.240.196

Sounds like a good plan. Looks like you have lots of guys anxious to help/join. If you end up pushing it out a bit, you can consider running the Antelope Island 50K on Nov 5th. http://www.buffalorun.org/?page_id=34

Joe and I are running it.

Who wouldn't want to drive to SLC for a vacation in November? Its ideal!

From Aaron Kennard on Thu, Sep 15, 2011 at 13:02:11 from 98.245.117.176

Well, as tempting as that I-80 drive through the windblown snow is, I would feel pretty bad about totally destroying you in the race so I better hold off on that ;) Just kidding, you're probably already back to your 50K crushing ability already and better than ever with all that rest you had. I'd like to come out for one of those antelope runs at some point though, they look fun. Perhaps this spring will be better timing.

From Cody on Thu, Sep 15, 2011 at 14:57:55 from 67.137.240.196

Whimp -

But I agree!

From Scott Ensign on Fri, Sep 16, 2011 at 01:23:02 from 67.42.254.227

whats a "whimp"?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Easy barefoot hour on the bike paths.

Bare Feet Miles: 7.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Scott Wesemann on Fri, Sep 16, 2011 at 13:54:16 from 205.158.160.209

Was this on dirt or pavement? Why barefoot over the Vibrams?

From Aaron Kennard on Fri, Sep 16, 2011 at 14:32:36 from 98.245.117.176

mostly paved sidewalk bike paths that connect everywhere in boulder, some dirt and roads here and there. I'm pretty much over the fivefingers because they chaff my toes and aren't necessary. I usually just run barefoot on Fridays for an hour or so because I enjoy it, it strengthens my feet, and keeps me in tune with natural fluid running form.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.506.500.000.0020.00

 

 Today for my long run I wanted to test-run my new marathon loop to see how I like it and test the mileage out.

The verdict was that I like it a lot.  Its a really fast and smooth loop with no stops anywhere.  And the loop runs through really nice flat trail sections in boulder and through some really cool neighborhood roads. Some of the course is rolling slightly with ups and downs under bridges and roads, which makes it nice for some variety.  But there are no significant hills to climb or descend on the loop. Its slightly downhill a couple of the miles, and slightly up a couple of the others, but it's so minor that I hardly noticed.

According to my GPS device though the loop is only 6.3-6.33 miles long.  Not the 6.55 that MapMyRun suggested.  That could be because I'm losing reception on the many tunnels, or because I'm running the tangents.  In any case, I need to slightly revise the loop or measure it better so that I know that I'm running a loop that covers the full 6.55 miles necessary to make four loops a marathon.

For the run I did a 4 mile warmup to the course.  1 easy lap around the course.  Then one moderate to steady lap around the course.  Meaning I wasn't going to try to hit marathon pace, just run it somewhere between easy and marathon pace. 

1st lap: 47:23 - easy pace - 7:31 avg

2nd lap: 41:24 - moderate to steady pace - 6:34 avg 

Splits for 6 miles of the second lap: 7:19, 6:37,6:22, 6:15, 6:19, 6:15

I was surprised at how easy the 6:15-6:20 pace felt as I was running the 2nd loop.  But after the run I could tell it was a decent effort as I was dripping and a bit stiff after I stopped for a bit.  The real tests are going to be the two different marathon pace runs I do when I test out 2 consecutive loops at pace one run, and then three, or close to three, on a different run.  If I can hold 16-18 miles at marathon pace 3-4 weeks out from my goal date, and then I taper, I believe I'll be able to do it.  Time will tell though.  I can predict that 3 loops at marathon pace is going to a challenging run.  The first loop will be straightforward enough, but after that, well, I guess we'll see.

Altra Instinct July '10 Miles: 20.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Slow and easy 14 miles early with Ryan T and Don C. up Boulder Canyon and back.  2:01 - ~500' vert.  A nice brisk morning.

Altra Instinct July '10 Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.003.000.0010.50

Spec endurance intervals, 3 mile easy warm up, 6 x 800m  @5k pace w 2 min (400 m) active recoveries, 3 miles easy cooldown - splits: 2:38, 3:37, 2:37, 2:38, 2:38, 2:37

Standard zoo of runners showing up at Fairview track this morning as I was wrapping up the workout.  

Today's workout was relatively easy, and it definitely was pretty comfortable.  Its interesting to compare this workout to an 8 X 800 workout I did last January.  I averaged 2:39 for those back then, but it was totally maxing me out to do that.  Today the 2:37-2:38 just felt smooth and comfortable.  And back then I needed 3 full minutes of recovery, where today I was fully recovered after jogging 400 meters in 2 minutes even.

I like workouts like today, because they are a lot easier to recover from than those max effort workouts, so I'm able to get more of them in in a week (not to mention the fact they are easier to do since i'm not bordering puke level the whole time). Right now I am saving my legs and system for those key long workouts at marathon pace where I attempt to run 6:05-6:10 pace for 80 to 120 minutes 

Altra Instinct July '10 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

I really like this loop for my current training situation on easy days.  Its got some really nice trail and then finishes on the road and is a nice length for an easy jog.

 

Altra Instinct July '10 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.005.000.0012.00

Threshold run, 3 miles easy,3 x 10 min @ half/10k pace w 4 min active recovery, 3 miles easy, splits: 1.525 miles (6:33/mile), 1.725 (5:47), 1.75 (5:43) - Did the 10 min. intervals out and back on marshall.

I was feeling like I was still warming up a lot on the first one, didn't push it at all and was just slow.  Then I felt solid on the next two sets and went a bit faster on the last one. 

It was a solid feeling workout.  I may do an easy 5 tonight because tomorrow I'm going mountain biking with a bunch of guys all day tomorrow instead of running.  Heading up to get some high country single track in on the monarch crest trail before the season comes to an end. 

Altra Instinct July '10 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Rode the monarch crest trail today with a few guys.  Totally epic trail starting at 11000 feet and ending at 8000' from Monarch pass to poncha springs.  Awesome ride.

Ran for one mile during the ride to try and catch up to the guys because I was out of air and I pinch flatted and was way behind them. 

Cycling 2011 Miles: 34.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.000.000.0010.75

Easy 10.75 miles. 1:27 - 550' vert. Decided against the spec. endurance long run.  marshall to Community ditch trail, back on mesa/lower bluestem lehigh. 

Altra Instinct July '10 Miles: 10.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

Was going to try to go long this morning, but had even less motivation than saturday.  Went slow and easy again.  really slow.  Kept walking intermittently because i felt totally sluggish and weird.

Altra Instinct July '10 Miles: 9.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Felt a lot better today.   Went back to my routes and ran trails up mcclintock, across mesa, and down bear canyon.  It felt really good to be running hills again, I realized I have missed it.  I'm definitely enjoying the challenge of the marathon training, but I think I'll be pretty ready to go back to trail running 7 weeks from now.

8 miles - 1000' vert 1:15 

Altra Instinct July '10 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.005.000.0010.50

Threshold run, 2.5 miles easy, 5 miles accelerating from marathon pace to 10K pace 6:05, 5:55, 5:43, 5:53, 6:20, 3 miles easy - 6:56 avg for the run - 10.5 miles - 1:13 -  300' vert

I felt really good on this run....until the last mile and a half when it starts going back up hill.  Ouch.  Totally fell off pace the last mile.  I ran this threshold run on my marathon course, and the first few miles I was getting more and more psyched about nailing the loop.  Then I just started struggling, and it got me concerned about my ability to hit my goal on that loop come 6.5 weeks from now, of running 6:06 pace for 4 loops.  I guess I was running a lot faster than that this morning, which is why I got clobbered the last mile.  I'm going to run the loop at marathon pace next time and see how it feels.

I ran with a new playlist that I made for pumping me up while I ran and I really enjoyed that.  I haven't been running with music for a while, and it was nice to have some music getting me motivated.  The playlist consisted mostly of Less Than Jake, which is my favorite music to run fast to.  Its pretty easy to have fun and run fast listening to that stuff.  Maybe its just the nostalgia for me taking me back to high school and my punk/ska band days.

 

Altra Instinct July '10 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Very nice cruise on the trails in south boulder.  Ran lower bluestem, mesa around the south end and back down north shanahan.  Ran into a lady named Ellory as I got onto Bluestem and ended up running and chatting with her for an hour.  Enjoyable run.  First run in a fresh pair of altras.  My others are still in great shape with 400 + miles on them but I wanted to start rotating in another pair.  I absolutely love altras.  Best running shoe for me ever.

10 miles - 1:34 - 1000' vert. 

Altra Instinct Sep '11 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 179.00
Comments
From Mack on Fri, Sep 30, 2011 at 00:34:53 from 50.39.193.169

Hey Aaron, Just wanted to let you know how inspiring your blog is. I have been checking in on it the past several days and am amazed at the level of consistency that you have. It has really motivated me to improve and get more consistent.

From Aaron Kennard on Fri, Sep 30, 2011 at 12:18:51 from 98.245.117.176

Thanks Mack. I really enjoy running every day, so I try to be pretty careful about doing too much on any given run so that I can keep running every day without getting injured.

From Scott Ensign on Fri, Sep 30, 2011 at 12:26:03 from 129.123.3.31

altras look interesting. where do you buy them?

From Scott Ensign on Fri, Sep 30, 2011 at 12:27:31 from 129.123.3.31

and what size do you wear?

From Aaron Kennard on Fri, Sep 30, 2011 at 12:29:55 from 98.245.117.176

i buy them on their website. I wear size 11 and they fit perfect. Same size I wear in other shoes, but the altras actually fit my wide foot. All other shoes 11 is the right length but I have never found another shoe that fits my forefoot and doesn't squish my toes together.

From Scott Ensign on Fri, Sep 30, 2011 at 12:32:49 from 129.123.3.31

thanks for info. I have wide feet too as you know so this looks like a great shoe. so the 11 should work for me too. once I burn out my current crop of shoes I will get a pair.

From Aaron Kennard on Fri, Sep 30, 2011 at 12:37:54 from 98.245.117.176

yeah, you may as well burn out the current crop first because once you get the altras you likely will not be able to compel yourself to run in the other shoes anymore and you'll just have to throw them away. I can't bring myself to run in any other shoes any more. Its a unique marketing strategy altras used, to make a shoe that 'actually fits' the foot in order to get people to keep buying more of them. What a novel idea. quite an innovative thought though ironically enough given the current shoe selection out there where almost none of the shoes that are made are shaped like a foot.

From Scott Ensign on Fri, Sep 30, 2011 at 17:46:04 from 70.58.46.82

i may just have to get some now with this strong endorsement. I hope they stick with the same shoe width. Hopefully they won't fall into the "change the shoe model and fit every year" game the other shoe manufacturers play.

From Dorsimus on Fri, Sep 30, 2011 at 18:01:04 from 67.2.31.20

Ha - I can't tell you how happy I was to hear how much you love your Altras. Your comments here pretty much sum up how I feel - Jun and I chat them up so much sometimes I worry if people will really like them as much as I do, or just think we're crazy :). My Cascadias have turned into my casual hang out shoe, since I can't run in them anymore-they just don't compare! :)

Scott - I took a quick look at the Altra site, it looks like there are a couple of stores in the Logan area that might have them (Campsaver, Runner North) if you want to go try a pair on.

I'm on my second pair of Instincts as well, one month to the Lone Peak release!

And no, I don't work for them, but probably should. Ha ha.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Easy hour run early.  Slow, recovery run.

Altra Instinct July '10 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.0011.000.000.0022.00

progression run, 22 miles, last 11 miles moderate - 2:54 total time. 1300' vert. 7:00/mile avg last 11.  Splits: 6:28, 7:08, 6:22, 6:36, 6:49, 7:07, 6:48, 6:44, 7:47, 8:00, 7:35 - The last 3 were uphill and were pretty challenging today.  I guess that's one of the points though right?  It's a good thing my marathon course isn't that hilly, no way I could hold a 6:06 pace on hilly terrain for a marathon.  Frankly I'm not too certain I can hold 6:06 for a marathon on a flat course and that often feels pretty daunting, particularly when I'm struggling to hit 7:47 at mile 20 of a long run.  But the unknown is half the fun!  If I were a betting man, I'd put my money on the last loop of my marathon course being pretty painful.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jon on Sat, Oct 01, 2011 at 17:54:33 from 74.177.125.83

No worries, Aaron. Believe in yourself and your training. I couldn't even do 6 miles in under an hour a few weeks ago for a "long run", and ended up ok at my race: http://jon.fastrunningblog.com/blog--AM-Intended-to-do-very-challenging-/08-27-2011.html

From Aaron Kennard on Mon, Oct 03, 2011 at 00:23:09 from 98.245.117.176

thanks jon, always good to hear things working out even when all the lead up isn't always ideal.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

moderate run 10 miles - out and back up marshall road. 1:13: 30 - 7:21/avg - 250' vertical, went about 8 min pace going out up the hill and faster coming back after I was more warmed up and coming down hill, still not too hard though.  My body feels really good right now.   Better than i can recall in some time.  My glute tenderness has mostly all gone and I felt totally recovered from Saturdays long run this morning.  I felt totally recovered yesterday morning actually, but was happy to take the day off as always.  I enjoyed getting 3 solid sessions of compex active recovery per day on my glutes/quads/calves while laying around watching general conference the past 2 days.  That was really nice and I'm sure contributed to my feeling really recovered this morning.

Altra Instinct Sep '11 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jun on Mon, Oct 03, 2011 at 11:33:57 from 205.158.160.209

having the last four days off has left me feeling similar. I'm looking forward to a good 10 miler today myself.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.006.000.000.0014.00

Interesting quotes I heard today while listening to 'Outwitting the Devil' by Napoleon Hill while cranking out some mile repeats this morning.  That is a pretty fascinating book that was published this year by the author of 'think and grow rich' long after his death and after being hidden away for over 70 years.

"Faith is a state of mind wherein one recognizes and uses the power of positive thought as a medium by which one contacts and draws upon the universal store of infinite intelligence at will."

"Faith is definiteness of purpose backed by belief in the attainment of the object of that purpose."

Oh yeah...running. 

The workout this morning called for specific endurance intervals: 3 miles easy, 6 x 1 mile @ 10K pace + 5 sec/mile w/3 min. active recoveries, 3 miles easy - Here were my splits for the miles going up and down on marshall road.  The odds are up, evens are down.  Splits: 5:55, 5:47, 6:03, 5:36, 5:56, 5:39.

I wasn't too concerned about what pace I was hitting, other than just trying to keep it underneath marathon, and closer to half marathon pace.  So none of the repeats were very challenging.  But I don't think they were supposed to be.   

Altra Instinct July '10 Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Easy 7 mile loop then 2 miles easy with Nan after we ran the kids over to school.  It makes me happy to see her running again, even if it is only a couple miles at this point.

Oh yeah, and I saw 4 bears cross the trail 100 feet in front of me down on S. Boulder creek.  Just before sunrise.  That was really cool.  A Mom and 3 cubs.  The jumped a fence and ran up the creek away from me. It was really surprising to see bears out in the flat lands.  Well to see bears at all, is rare, I haven't seen any yet since living here until now.  But I certainly didn't expect to see them out in the low lands.

Altra Instinct Sep '11 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Easy 14 miles out marshall road and then up to the top of eldorado springs and back.  Another beautiful fall morning.  With the cool 60 degrees, gorgeous sunrise, the rolling hills leading up the canyon with impressive cliff vistas, and legs that don't have any nagging issues at all, I couldn't help feeling fantastic this morning.  I'm very grateful to be healthy and able to enjoy every morning out running.

Altra Instinct July '10 Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 178.00
Comments
From jun on Thu, Oct 06, 2011 at 12:25:13 from 205.158.160.209

Your base miles are monster right now. Way to go.

From Scott Wesemann on Thu, Oct 06, 2011 at 18:50:27 from 205.158.160.209

Sounds awesome! Too bad this nice running weather is going to end soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Easy running again.  3rd day of easy in a row, because tomorrow I'm going to attempt 26.2 Kilometers at marathon pace on my marathon course. Tomorrow's run will probably be pretty telling on whether I'm in over my head at 6:06 pace or not.  

Today I had a feeling that I should not run through the gulley into skunk canyon but run around a a few hundred meters and come up the sidewalk.  Interestingly as soon as I came up the sidewalk for coyotes were coming out of the gulley where I would have run through.  I stopped and watch them for a few minutes as they did their thing running around the hill side back and forth.

Then I ran up the hill and came across 4 deer who didn't want to get out of the path on enchanted mesa.  So I walked right up to them as they stared at me wide eyed.  Finally they walked off as I motioned for them to move on so I could keep running.  One of them could barely move as its back leg was clearly hurt and it limped its way across the meadow.

Pre-dawn running lately never seems to fail on the wildlife sightings. 

Altra Instinct Sep '11 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jun on Fri, Oct 07, 2011 at 11:33:52 from 205.158.160.209

awesome.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.7016.300.000.0020.00

5 weeks out from November 12, my goal marathon date.

Today I did a 26.2K (16.3 Mile) marathon simulation workout by running two loops on my course, then adding 3.2 out and back.  Did 2 mile warmup, then 16.3 miles, then 1.7 cool down.

Splits:

  • 1st Loop (6.55 miles): 40:05 (6:07/mile, pretty much right on target)
  • 2nd Loop: 40:39 – slipped off goal pace slightly (1:20:44 half marathon split – 6:09/mile avg)
  • 3.2 mile out and back: 22:25 (7:00/mile avg for this section, drastically fell off pace.)
  • Total: 16.3 miles – 1:43:09 – 6:19/mile avg

Any thoughts on what my marathon goal pace should be at this point by anyone reading are welcomed and appreciated.  My desire is to set a realistic but stretching goal for a marathon time running this same course in 5 weeks from now.  And now that I have somewhat of a bench mark workout to go off of, I’m interested to hear other’s thoughts.

For whatever its worth, I have been running between 70-75 miles most weeks, with 6 days of running per week.  Sundays I always rest from running.  With a lower week every 3-4 weeks.  This week was 74.

Up until now my pie in the sky goal has been 2:40 (6:07 pace).  Hence the goal pace today of 40 minutes per lap to see how I managed at that pace on a simulation run.

Today I was wearing tights, a jacket, beanie, and gloves because it was high 30′s and drizzling this morning.  I self-supported it and was wearing my nathan pack with 30 oz. of water and 2 10 oz. flasks of half dilluted EFS liquid shot.  I only used 1 and a quarter of the 2 flasks, perhaps 250 calories for the 1:43 of running.  Enough/not enough?  Energy felt fine, but perhaps another 100-150 calories would have given my legs more the last 3 miles.  I didn’t drink a ton of the water.  Probably only 12 ounces of the 30.  It wasn’t hot at all of course, but my clothes were still soaked with sweat under my light jacket.  Including the EFS flasks a total of about 24 ounces of fluid was taken in.

As far as heart rate and breath rate are concerned the run was never that challenging.  My legs just got tired and started feeling less strong the last few miles.  My hips/gluts started feeling pretty worked at mile 15.1 so I backed off quite a bit for a minute or two, then picked it up slowly again, but my last mile split was really slow due to that, 7:40 something.  Plus I allowed myself to bail mentally on the pace at mile 15.1.  I didn’t want to drive it so hard so as to hurt myself…I figured I should save the hard driving for the actual marathon attempt.  I’m sure I’m going to have to push through a similar point of growing weakness somewhere in the last 7-10 of the marathon.  I’m willing to push through that necessary pain in my race attempt, in a workout I don’t feel that it’s in my best interest to go there.

PS - just noticed I just cracked 2000 miles on the year...cool.  Only hit 1438 last year, I may come close to doubling that it this year, we'll see. I don't really care and don't have a yearly 'goal', but its interesting to see how quick the miles stack up with consistency of running.

Altra Instinct Sep '11 Miles: 20.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Cody on Sat, Oct 08, 2011 at 17:56:10 from 67.177.0.196

Hmmm, good showing for a solo effort. Race day magic will help out a bit. Especially since there will be others there with you. You were overdressed, so that will help too. Although in 5 weeks you may wear the same thing, but for 10 degrees cooler weather. You shouldn't be carrying so much water too. That will help. Have someone hand you a small bottle every few miles to drink over 1-2 miles. My realistic estimate is 2:44. But, what do I know?

From Aaron Kennard on Sat, Oct 08, 2011 at 23:29:57 from 98.245.117.176

Thanks Cody. I think I am pretty close to agreeing with you. I was testing the waters of a sub 2:40 training pace. But after today, I don't think that I was quite comfortable enough at a 1:20 half to realistically expect to maintain that for 2 halves in a row in 5 weeks from now. I think my new goal pace will be 41:15 for each loop, which would put me at 2:45 for even splits. I think that's the way I will have at least a fighting chance at possibly negatively splitting. And I think I will be happy enough if I can do a 2:45 for my first go at the road marathon, especially since its solo at altitude.

From Jon on Sun, Oct 09, 2011 at 09:41:43 from 98.71.176.77

I was going to say the same thing as Cody- I would aim for 2:45 or so. If you feel good the last 10k, you could make up a bit and knock off a few minutes. But for your first road marathon, I wouldn't count on that happening.

My prediction? If you aim for 2:40, 10% chance you finish 2:40-2:42, 90% chance you finish 2:48-2:55. If you aim for 2:45, 60% chance you finish 2:44-2:46, 40% chance you finish 2:47-2:50. But, I'm just guessing and don't have your prognostication record.

You're not planning to do a road 1/2 marathon in the next 2 weeks, are you?

From jun on Sun, Oct 09, 2011 at 11:50:37 from 174.23.189.233

Wow, you have two experts responding. There certainly isn't anything I can really say except that it will be a vastly different experience when you race without having to wear a vest and most likely the excessive clothes.

From Cody on Sun, Oct 09, 2011 at 16:45:44 from 67.177.0.196

Like jon said, with a 1/2 we can better predict your time. I still think you are capable of much faster than a 2:40, but right now with so little marathon specific training....who knows? 5 weeks is a pretty good block of time to still improve. Work on those longer tempos. Start slow and finish strong. We don't want you to start hard and crash hard. You know what we mean...

From Aaron Kennard on Mon, Oct 10, 2011 at 18:29:14 from 98.245.117.176

Thanks guys. Good feedback.

I'm not going to do any more races in the next 5 weeks, and none of the workouts are that hard of a pace for that long. I have a lot of marathon pace workouts planned, but not that long, and a number of other solid long runs at something slower than pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy, slow, flat, recovery

Altra Instinct July '10 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy, slow, recovery.  Legs feel really good actually.  But i'm taking it easy this week until probably Thursday when I'll do a 10X 1K workout at half to 10K pace.

Altra Instinct Sep '11 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy.  Ran with Patrick Hunt for a few miles when we bumped into each other.  Feeling pretty good, I think its time for a workout tomorrow.

Altra Instinct July '10 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
6.800.006.200.0013.00

13 on the 13th.  Not on purpose, just noticed that.

Today I did specific endurance intervals - 3 miles easy, 10 X 1K @ half-marathon to 10K pace w/1 min. active recoveries, 3 miles easy

My Splits for the 10K's: 3:49,3:43,3:40,3:33,3:30,3:34,3:34,3:35,3:35,3:37 

Half pace for me is ~3:43 and 10K pace is ~3:31.

This workout felt really good.  I eased into it nicely, didn't ever force anything, and it just felt like one of those zen runs where it just flows smoothly.  Probably partially because I was caught up in an audio I was listening to the whole time by Wayne Dyer - "The power of intention" which is simply a phenomenal listen.   But also because I was detached from expectations or feeling it necessary to hit splits, I was just enjoying the rhythm of running.  

I really enjoy marathon type training in a lot of ways.  Short distance, like mile training, really hurts the lungs, heart, legs, everything.  And I like that at times also, its a good and satisfying pain.  But I find marathon training enjoyable in a different way.  Longer slower intervals don't present the acute pain that shorter ones do.

Altra Instinct Sep '11 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

easy - skunk canyon w/eric, mesa to baseline, home up bear creak path - 1:04 or something.

Altra Instinct Sep '11 Miles: 7.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
26.000.000.000.0026.00

Easy long run - 26 miles - ~700' vert - ~3:40  Didn't ever stop my watch, and I was taking it easy, stopped a bunch to eat, take off clothes, just taking it really easy and enjoying being out running all morning -

Ran from South Teller farm entrance off Arapahoe, to boulder res, around once, back and forth once with George Zack during his 100 miler, ran with Dave Blaylock a bit who was my home teacher growing up, he was randomly out here from Utah doing the 100 miler also at age 68, what a stud.  Then I ran back on 51st, jay road, trails over to arapahoe and had Nan come get me since I didn't want to run 31 miles for the day all that badly.

It was pretty random that the one time I decided to run around Boulder res for the year, they happened to be doing the 100 miler around it.  And so it was cool to be able to run part of the first loop with George and Dave.

Such a beautiful fall day for a run.  Absolutely gorgeous sunrise over Teller farms.   

Altra Instinct Sep '11 Miles: 26.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jun on Sun, Oct 16, 2011 at 19:27:43 from 174.23.189.233

Nice long run, sounds like it was just beautiful. And to see so many people, that's awesome.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Easy and slow 12 (1:48) to start the week off right. Legs felt great.

Altra Instinct July '10 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.006.000.000.0010.00

On the schedule for today was a Progression run , 2 miles easy, 6 miles accelerating from mar. to half mar. pace, 2 miles easy.

paces for the 6 miles: 6:46, 6:50, 6:31, 6:21, 6:29, 6:29.

I didn't start at marathon pace, nor ever get to half marathon pace...oh well. It felt fine, the speed in the legs was just not really there today and I didn't really feel like forcing it.

Altra Instinct Sep '11 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
10.000.000.000.0010.00

Slow and easy recovery run. 3.5 miles of it were with Nan while pushing Ali in the jogger. Its so nice to see her back out running.

Altra Instinct July '10 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
10.500.000.000.0010.50

Easy running -  3.5 with Nan.  Then 7 more at a slightly faster pace, probably about 7-7:15 that was just easy and smooth.  Mentally I was not feeling it today and I bailed on doing the 4x10 min half marathon pace stuff I had on the written plan.  I'm over it.  I don't like forcing workouts when I'm not feeling it mentally or physically.  Today I was just not mentally into it.

Altra Instinct Sep '11 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Slow and easy and enjoyable miles.  The last couple I pushed Ali in the jogger because I needed to get back and run the kids to school while Nan got to her workout.

Altra Instinct July '10 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
2.0018.000.000.0020.00

Hard long run today, that I was pretty psyched about.  I really enjoy the long fast runs, something motivating about getting out and getting after it.  Today called for 1 mile easy, 18 miles @marathon pace + 20 sec/mile, 1 mile easy.  

I felt great going in, I started out a bit conservative, and just progressively felt stronger and faster throughout the run.  Did the 18 miles in 1:58:30 - 6:35/mile pace and only had 2 or 3 brief moments where it even felt very challenging.  My new marathon goal pace is about 6:15-6:20 so I hit the goal for the workout right on.  It was a great feeling run.  And I'm really loving how well my body is responding and recovering from long harder runs these days.  I am noticing a difference in general strength and resilience.

Funny to think back to Bolder Boulder 1.5 years ago when I was happy to break 40 min and run 39:5x.  Today I ran that pace for three 10K's in a row and could have kept going.  Its cool to see what consistent mileage will do over time. 

Altra Instinct Sep '11 Miles: 20.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jon on Sun, Oct 23, 2011 at 09:25:19 from 74.177.82.194

Yup, most runners try to find shortcuts... but there's nothing like mileage, mileage, mileage.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Easy 4 with Nan and pushing Ali in the chariot.  Then another 4.5 with 10x10 second hill sprints up in skunk canyon. Nice morning. 

Altra Instinct July '10 Miles: 8.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.003.000.0012.00

2 warmup.

2 x 2 min at 6:00 pace.  4 x 3 min with the guys from the Boulder Track Club on the sobo creek path.  5:25, 5:15, 5:35, 5:40 were the paces for the 3 minute sets.  first two down hill, 2nd two uphill.  It was kind of cool to do some faster repeats for a change.  It has been a while since I've gone down to 5K pace, and it felt surprisingly easy.  I guess when you get accustomed to 1 to 2 hour intervals, 3 minutes has a much different perspective.

Cooled down for a couple to get home and then ran 4 easy with Nan and pushing Ali in the chariot

12 miles - 1:30 something total. 

Altra Instinct Sep '11 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.000.000.001.50

FAIL.

12-14 miles easy on the plan for the day.

30 Degree blizzard conditions outside with close to a foot of snow over night.

No mental motivation to slog through that...body and mind still in summer mode, dreaming of shirtless summer morning running all night.

Got out and ran it in anyway after bundling up.

Turned around after 3/4 mile, just couldn't muster up the motivation to want to push through the slush and sleet. 

Altra Instinct Sep '11 Miles: 1.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.0010.000.000.0014.00

Today's workout called for a marathon pace run.

2 miles easy, 10 miles @ marathon pace, 2 miles easy.

I did the 10 miles at level 1 incline in 1:02:20 (6:14 avg) on the treadmill at the Flatiron Athletic Club because A) the new treadmill my buddy Eric hooked us up with was delivered without bolts to connect it and B) after my experience with running in the snow yesterday I wasn't interested in braving the elements again yet....I've grown soft apparently.  

I did the first 7 miles in 6:18 pace since that is my newer more conservative marathon pace (2:45 marathon pace).  Then I notched it down each mile for the remainder ending up at 6:05 pace because the 6:18 just felt too easy and I was kind of getting bored with it.  I didn't mind running on the treadmill, it was nicer than dealing with the cold and ice, although today was much more beautiful since the sun was out.  But I lost 5 pounds of liquid on the run, 2.5 of it being in my clothes still afterward.  I put my shirt and shorts in the swimming suit strainer and all my sweat poured out onto the floor and down the drain like I was emptying a water bottle. 

The workout felt almost too easy though.  I guess that's a good thing.  My body is feeling really good and I don't have any signs of pains or injuries at all.  Apparently the preventative stuff I do each day is working, or my body is just adapting, or both.  Because I'm running more mileage and faster than ever before, and yet feeling better than ever before. 

Altra Instinct July '10 Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From ACorn on Thu, Oct 27, 2011 at 13:35:26 from 68.66.168.22

Nice workout! Good sign for your marathon. You sound like you sweat about as much as I do.

From TheMr.K on Thu, Oct 27, 2011 at 13:35:39 from 168.179.185.33

Any chance you want to share the details on that preventative stuff you are doing?

From Aaron Kennard on Thu, Oct 27, 2011 at 13:46:01 from 98.245.117.176

Thanks ACorn. Yeah, I sweat a ton when I'm inside. I sweat a lot outside, but inside its just nuts.

TheMr.K - Sure thing. Every day I do a dynamic stretching routine after my run call the 'cannonball cooldown' as depicted here by my ART guy: http://highaltitudesportsrehab.com/2010/11/02/adding-a-hip-mobility-routine-as-part-of-the-cool-down/

3 days per week I do a bunch of pushups and pullups. The other 3 days per week I do the Abripper X core workout from p90X which is just 15 minutes of core work essentially. And just about every day I do active recovery with my compex (shopcompex.com.com) device on my quads and calves. I have been loving the compex for the past 6 months or so and was fortunate enough to have been given one rather than forking over the dough for it. But it has saved me lots of visits to massage and ART therapists I believe.

From Burt on Thu, Oct 27, 2011 at 14:39:05 from 72.223.91.148

No one sweats as much as I do, so don't even try. :)

From Scott Wesemann on Fri, Oct 28, 2011 at 19:12:09 from 205.158.160.209

Awesome to hear Aaron. It looks like you are lovin the Altra Instincts as well. Are you going to pick up some Lone peaks?

From Aaron Kennard on Fri, Oct 28, 2011 at 19:26:58 from 98.245.117.176

yeah, Altras are far and away the best running shoe I have ever worn. I'm totally stoked to get the Lone peaks. And now that you mention it, I just checked and they are finally available to order! Which I just did. Which is nice that they finally changed their promised release date far enough out that they were able to over-deliver this time on their promise. The only thing that sucks is they usually take well over a week to process/ship orders in my past experience. So I won't get my hopes up for a couple weeks still.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 easy on the treadmill at the FAC because I'm a solo Dad this weekend and needed a babysitter for my 3 year old, with some core afterward.

Altra lone peaks are finally available!  Just placed an order.  Now I just have to wait a couple weeks since it seems to take them that long to actually process orders and get them shipped all the way over here one state away (the only fault with that company that I know of, the shoes are absolutely awesome for my foot type/shape). 

Altra Instinct July '10 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.502.000.000.0015.50

The Basic Boulder Mountain Marathon was today.  My first time out at the annual event.  I was glad I could make it this year, it was a lot of fun.

But it was more like the Basic Boulder Mountain 25K run today.  Which I was perfectly ok with! We definitely didn't approach the marathon distance by any means.  But with the snow and ice I didn't hear any complaints from anyone.  We basically just ran up flagstaff, green, bear, tagged SoBo, down shadow, and back across the mesa trail to baseline.  I think it was about 15 miles or so, 4.5K' vertical, maybe a bit more, not sure really.  It was a nice easy cruise with enjoyable company.

Since I hadn't run up a mountain since August and had relegated myself to mostly flatland running the last couple months I was unsure how my legs would hold up on the steep stuff.

As it turns out everyone (except JV who was way off ahead after Green) was keeping the pace on the easier side of casual and so I held up just fine.  I felt really good actually, which surprised me.  The steep ups and downs were not an issue.  But we were only clicking off 20 minute miles at some points, definitely not what could be classified as any type of hard effort.

What a great run though!  I met a lot of cool folks, and had a great time chatting and catching up with a bunch of others.  Boulder certainly does a great job of attracting a bunch of nice people who like to run trails.

It's funny to me how many people I met who live within about a mile radius of my house who I had never met before.  I guess I should get out more?  Ryan C, Scott B, Jay, Eric D. all live in that radius and yet we've never crossed paths, though we're all probably out running in the same places every week.

Here are some pics of day that I snagged:

Jack, a great host.  And a bonus pair of legs helped him win the sprint at the start line!

JT getting ready to throw down, JV was having none of that

Scott wins best retro gear once again

Milling around on top of Green for a while, Nick P. hunching over to install some traction apparently

Scott and Dakota surveying the land from Bear Peak, as the wind started getting pretty cold after hanging out there for 10 min.

Ryan Cooper and Geoff R. on the Bear

The obligatory S. Boulder peak shot.  We didn't stay there long.

At the beginning I was running with Brandon, Tony, and Jeff V.  It was great to chat with so many people.  I run so much solo that I almost forget how nice it is to run with other people sometimes.  We made quick work of Flagstaff without spikes, but I was glad that Tony and Jeff stopped atop flag because my altra instinct road shoes weren't going to cut it going up in the snow and ice from there.  Virtually no tread or traction on those babies.  But I can't bring myself to wear any other shoes because none fit me so well.  At least their trail version just got released and is on its way to my home as I type.

I chatted with Scott B. and Johannes on the way up to Green and didn't realize how far we had gone until we all of sudden popped out on the peak and everyone stopped.  It was still a pretty large group on top of Green.  The pace was super casual.  But from here it started to break up.  Tony K. needed to resist the other peaks and bail here.  And the rest of us got strung out depending on who had spikes or not.  I chatted with Dakota most of the way down from Green and across the west ridge of Bear.  Then one of my spikes was coming off so I stopped to fix it and found myself in back of Nick Pedatella and Ryan Cooper.  Had a chance to chat with Nick about his awesome UTMB and bear races, as well as chatted with Ryan as we approached Bear.  But Nick P didn't have spikes so I found myself wanting to move faster and ended up catching back up to Geoff who was at the tail end of the group ahead as we got to the peak.

We sat around on bear eating, drinking, chatting for a while.  And left just as we were all about to get really chilly with the wind up there.

We did the quick out and back over to S. Boulder and didn't spend much hanging out up there.  I fell in behind Jurek coming down from Sobo and asked him about his book that he is about to publish.  Sounds pretty cool, a memoire of his running career so far among other things.  He, Geoff, Jay R. and I were making pretty quick work of the shadow canyon descent when all of sudden one of my spikes broke.  The rubber piece ripped on one side.  So I stopped and turned it around real quick, and that served well enough to get me down Skunk the rest of the way chatting with Geoff.

We all stopped at the bottom of skunk and took off the spikes, and it was nice for most of the way from there, but I wished I would have had them on to avoid a big face plant on a super muddy corner by NCAR.  My road Altra instincts were not a really suitable solution for the conditions without the spikes on.  And whatever Geoff was wearing at that point seemed to have plenty of traction because on the slick descents and muddy ascents he and Scott gapped me pretty fast.  I was slipping all over the place, but didn't feel like digging the spikes back out at that point.  So I watched them cruise on ahead as I made my way slowly down the slicker sections.  Still had an enjoyable pretty much solo run in for the last couple miles.  Caught up with Brandon F. and chatted for a while.  Passed a few others, and then caught up and ran in the last couple blocks with Eric Dec.  Super fun morning run with a bunch of cool folks.

Altra Instinct Sep '11 Miles: 15.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Cody on Sun, Oct 30, 2011 at 22:26:51 from 67.177.0.196

Quite the lineup for a jaunt into the mountains. Glad you could have some trail fun.

From Jon on Mon, Oct 31, 2011 at 23:16:43 from 74.177.82.194

Dude, I gotta move to Boulder. The mountains. The people (normal run with Jurek, Roes, Pedatella, Krupicka, etc). Not to mention the cost of housing. Well, 2 out of 3 ain't bad.

From Aaron Kennard on Tue, Nov 01, 2011 at 16:59:57 from 98.245.117.176

Cody - Yeah, it could have been quite the race with all the talent that showed up. But it was a super leisurely stroll.

Jon - Come join the ranks! The housing cost isn't that bad...as long as you can fit everyone and everything into a one bedroom condo you shouldn't see any increase at all!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Easy 11 mile loop around south boulder creek trail with 10 X 10 seconds of hill sprints at the end.  Feeling good.

Altra Instinct July '10 Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.003.000.000.0011.00

Wow, up at 5:01 AM this morning because I have a full day and needed to get the run done early.  

Ran 11 miles with 8 X 2 min. fartlek in the middle with the intervals at about 5:45-6:00 pace (half marathon pace effort). 1:28 total time.

Home, showered and out the door by 7:15 for a breakfast meeting with some friends down town.  

Very unlike me to get up that early.  But it felt kind of nice to be so efficient with the time, and I was in bed by 9:30 so I got plenty of sleep.

 Feeling really good.

Altra Instinct Sep '11 Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Easy progression run on tap for the day.

 It dumped snow on us last night, so I opted for the Club with Nan instead of outside since I'm a soft road runner these days.

I liked it.

 We ran the indoor track, which is less monotonous and more enjoyable in my opinion than the treadmill.  I ran 102 laps - 12 miles.  Ran the first 6 with Nan in 45 min (7:30 pace).  I'm so glad she's back up to running every day again, and 6 miles today!  Nice.  Her longest run since before surgery 3 months ago.  

Then I picked up the pace a bit and rand the last 6 miles in 39 min. (6:30 pace).

 I'm really pleased with how easy 6 min. pace feels these days.  It didn't feel like an effort at all.   

Feeling really groovy this week.   I take that as a really good sign since I'm now going into taper mode for my marathon attempt in 10 days.

Altra Instinct July '10 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.008.000.000.0013.00

Ventured out to do a workout in the 19 degree morning.  Brrrrrr.

I double layered on top, bottom, and gloves and was just fine and not too cold actually.  And the paths were mostly dry, but had some ice spots I had to slow down for occasionally that affected my pacing and made it harder to be steady.

Today was my last real marathon pace workout.  2 miles easy, 2 X 4 miles @ marathon pace w/5 min. active recovery, 2 miles easy - Did both the 4 miles segments in 6:20-6:25 avg pace.  It was COLD, and pretty icy sometimes.  I didn't feel as solid today as I did yesterday.  But I was going faster and the conditions were much less than ideal.

It was a good feeling workout though.  It feels good to be able to look back now and see the results of my efforts the last few months.  I'm getting excited to test out my fitness at the marathon distance next week.  

So far the forecast is looking mostly sunny and no snow for the next 9 days which is positive. 

Altra Instinct Sep '11 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Slow and easy 6 miles around the creek paths.

Altra Instinct July '10 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.003.250.000.0015.25

I had a really nice/ easy medium long run early this morning.

I saw a runner up ahead about 3 miles into the run out on the south end of marshall, so I decided to catch up rather than trail behind him a minute indefinitely.

We were running a similar pace so I just picked it up a little for a while going down cherryvale and caught up to him after 5 or 6 minutes.  It ended up being Nick Pedatella, which was a nice surprise, and we were heading the same way for the next 7 or 8 miles.  So it was nice to have some company for an hour or so.

After Nick turned off for home I also turned for home the other way and ran the last 3.5 or so at a quicker pace..6:30-40 ish.  It was a nice last long run before the marathon next week and everything is still just feeling remarkably good.

I have really enjoyed this marathon training block, and have noticed significant aerobic fitness gains.  I'm kind of bummed its coming to a close actually!  

Not sure exactly what I'll focus on next....I think I would like to see how low I can get my 5K and 10K times this winter.  I think I may just do that with a focus on shorter faster intervals for the first couple months to start out another longer marathon training block for a spring marathon.  But I will wait to be the judge on another marathon until I actually do it next week.  I have loved the training!  Will I love the actual event is yet to be seen.

Although while I have been loving the long tempo and marathon pace runs, I do kind of miss the lung/heart burning short/fast stuff lately also.  And I'm pretty curious to see how the increased aerobic fitness will benefit me as I train again for the shorter distances.  I'm guessing it's going to come in handy.

15 miles for the morning in about 1:50.   

Altra Instinct Sep '11 Miles: 15.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy miles with 4 X 10 sec. hill sprints.  Feeling really good.

Altra Instinct July '10 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Scott Wesemann on Mon, Nov 07, 2011 at 18:33:46 from 205.158.160.209

You have been getting in some great runs lately and running with some pretty elite company. Boulder sounds like a pretty sweet place.

From Aaron Kennard on Tue, Nov 08, 2011 at 12:02:37 from 98.245.117.176

Yes, Boulder is a pretty sweet place indeed. Lots of cool people for sure, and a huge amount and variety of running trails everywhere through the city and the mountains.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.005.000.000.0010.00

Here's what the workout called for today: Spec endurance intervals, 2 miles easy, 4 x 2k at marathon pace to mar pace minus 15 sec, 2 miles easy.

I feel really good.  Loving the tapered and fresh feeling after a solid marathon training block.  Here were my splits for the 2K's up/down on marshall road:  7:25, 7:21, 7:36, 7:09 (equiv mile paces: 5:58, 5:54,6:07, 5:45)  Cool, feeling solid and right on track with what the workout called for.  Maybe a bit faster than I needed to be going, but it came easy and felt smooth.  Especially the last 2K downhill, it didn't feel like much effort at all, really smooth after I was pretty well warmed up.  A good sign since I'm only shooting for 6:18/mile pace on saturday.

Chatted with Lee Troop and his 'elite' group of Boulder Track Clubbers for a while as we were all warming up/working out on Marshall.  It's one of the more popular/standard places to do workouts on a Tuesday morning in the winter in Boulder.  Because its relatively flat, long, straight, hardly any traffic, generally dry and plowed, and it has mile and K markers everywhere.  It's a great place to run.  Today was sunny and gorgeous out, as tends to be the case the majority of the time here I've noticed.  It will snow a ton, and two days later its dry, sunny and gorgeous.  I really, really enjoy living in Boulder.

Altra Instinct Sep '11 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
6.000.000.000.006.00

Easy and flat 6 with Eric Dec (neighbor I met at the Basic Boulder Marathon).  Tapering is in full effect!  Feels kind of weird to only run for 6 miles.  But legs are feeling great.

Altra Instinct July '10 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jon on Sat, Nov 12, 2011 at 07:40:53 from 74.177.82.194

Good luck!

From Jon on Tue, Nov 15, 2011 at 20:59:58 from 74.177.82.194

No report?

From Aaron Kennard on Tue, Nov 15, 2011 at 22:23:30 from 98.245.117.176

it's posted!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.002.000.000.005.00

1.5 warm up

2 miles at marathon pace on marshal road

1.5 miles easy home. 

Altra Instinct July '10 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles easy.  Itching to run farther.

Altra Instinct Sep '11 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: Solo Mile High Wind Tunnel Marathon (26.2 Miles) 02:57:19
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

 

The quicker version

I went through the first half at 1:23:30 feeling pretty good. The weather was perfect.  50 degrees, sunny and mostly calm for the first two loops.  I ran smooth and hit my pacing goal pretty close. I had a goal of 2:45 and felt that I had the fitness for it.   My awesome bike support crew Steve and I were loving the weather.  The ponds down by Valmont road were glassy smooth.  Hardly a breeze in the air.

I thought I might have dodged the recently forecast wind bullet!

Not so fast...the morning isn't over yet.

In the 3rd loop the wind picked up. When I reached the 4th loop it was on in full force.  At mile 21.5 I was nearly stopped in my tracks by a monster gust of wind in the face. Running along the edge of the flatirons golf club the entire sky in front of me was full of twirling blowing leaves.   It was a really cool sight!  But not the easiest of running conditions.

I was getting blind-sided by the leaves in the face.  By this time  my pace had deteriorated, and I was knew the goal was out, so I tried to focus on pushing through the wind and fatigue.   And I was not successful in pulling the pace back from the dead until the last mile.

I ran a 1:33:49 for the second half turning in a 2:57:19 for my first attempt at racing a road marathon.

I've got to start somewhere right?

Here were the loop splits:

  • Loop 1 - 41:21 - 6:19/mile average
  • Loop 2 - 42:09 - 6:26/mile for the loop, 1:23:30 for the half - 6:22/mile total
  • Loop 3 - 45:03 - 6:52/mile for the loop, 6:32/mile total
  • Loop 4 - 48:46 - 7:26/mile for the loop, 2:57:19 total - 6:45/mile average

The numbers might make that look like a classic blowup and suffer-a-thon.  But actually there wasn't much suffering going on.  That was the problem.  I wasn't able to motivate myself enough to push through the pain required to keep the pace near 6:20 the whole way.  So I just ended up slowing down to basically a jog by the last lap (7:26 avg).

So I didn't hit my time goal.  But how about these positive takeaways:

  1. I set a PR!
  2. I took 1st place!
  3. I totally annihilated the Course Record!

OK, that's totally lame.

There are some actual takeaways though, but first…

The lengthier details

Pre-race - The weather forecast on Tuesday was looking perfect.  Saweeet!  I love you weather!  November 12 could serve up all sorts of nastiness if it wanted to, but 50 degrees and Sunny??  I accept!

Oh wait…what's that?  Severe WIND WARNINGS started popping up on Thursday.  NOOOOOO!

That was bugging me.  But I wasn't going to change the date.  I was already tapered and the next time to do it was a week away which was less than ideal from a tapering standpoint.  So I decided to go forth.

But Jeff V gave me the great idea to just change the route…and head straight east with the wind.  I remembered Boston this year and got excited about the idea of running a marathon with a 30 MPH tailwind.  So I mapped out a backup route. I decided to use the new route if after one loop the wind proved too brutal.

But I was surprised to find no wind at my 7 AM go time.  It was almost eerily calm as I took off my jacket and got ready to push start on the watch.

Loop 1

Steve met me at the start and after giving him my liquid shot flasks and water, I jogged around for 1.75 minutes to warm up.  Then promptly got the project under way.

As expected, the first lap was easy.  Steve and I chatted, it stayed calm the whole time, and everything was right on track.  I thought I might do the first loop in 42 minutes and try to decrease from there.  I did 41:21 which was right on goal pace, so that worked.

At 30 minutes in I started a pretty regular schedule of taking a swig of EFS every 15 minutes along with water periodically.  I kept this up consistently for the next couple hours.

41:21 - 6:19/mile average

Loop 2

I slowed down a bit on this loop and chatted a bit less with Steve.  I saw my mile splits a bit slower, but didn't try to increase, because I still felt like hitting the half in 1:23 or so would be optimal.

Around mile 10-11 the remaining 16 seemed a bit daunting.  But I wasn't hurting and I moved my thoughts back to the current mile and that felt better.

When we got back to the park for the half way point my family was out there cheering me and giving me high fives.  I enjoyed seeing them…but it also made me kind of want to go play at the park with them and relax.  I think I was tiring of the pace already at this point, mentally at least.

42:09 - 6:26/mile for the loop, 1:23:30 for the half - 6:22/mile total

Coming through the half is pretty much just smiles and staches

Loop 3

I slowed for a minute or so to regroup after leaving the park, then pressed onward.

At mile 16.1 I looked at my 3 mile split from the half - It was about 20:10 - so 6:42 pace.  I knew my goal pace needed to be at 19 minutes for that 3 mile section and this was discouraging.

It was mainly downhill yet I was falling off pace.  What I didn't think about yet was how much the wind had picked up.  But I was feeling a bit tired and it was disheartening to notice myself off the goal pace so much after 3 miles.

Then we passed the pond that was glassy in on the first two loops.  Now it was pretty choppy and wind was coming at us from all directions it seemed.

That made me glad I didn't change the course to go straight east.  At least on my loop course there were sections that were protected from the wind.

At this point I was still on a pace to be able to run 2:50 or so.  But I didn't think to latch onto a new goal pace.   Instead I just started avoiding looking at the mile splits not wanting to know anymore.  That didn't help with my motivation to run fast or push through the fatigue.

My mind was pretty tired at this point.  And I think that was amplified by not having a defined goal any more, since the original goal seemed out of reach.

And the wind continued to pick up.  Running north under the Arapahoe tunnel I felt like I was trying to pull a parachute or something.

45:03 - 6:52/mile for the loop, 6:32/mile total

Am I too happy for 19.65 miles in? Maybe I need to learn to suffer (or not)

Loop 4

It was nice to have the family cheering section again as I got back to the park.  I was pretty far off pace at this point, but at least I was feeling encouraged now by being on the final lap.

And then the wind got relentless.

Which did a fairly decent job at destroying my newly acquired 'bell lap' motivation.  6.55 miles is kind of a long bell lap by the way…just fyi.

This is where 5 inch leaves were blasting me in the face repeatedly.

Then rounding a corner trying to pick it up only to have a 50 mph (estimate) gust nearly stop all progress.

Then finally getting back to the ponds only to see them fully windblown with waves and the trees and leaves going crazy everywhere.

I can't complain about the sun and temperature, even if the wind was brutal

Just kept plugging along.  Looked down at the watch periodically to see the pace in the 8 min. range.  Tried to pick it up and at least get it back to the 7's.

I pretty much threw in the towel on the 6 minute range 5 or 6 wind gusts prior.

The 22 mile face

Going north under the Arapahoe tunnel for the final time was twice as hard as the previous time.  All the wind being focused directly down the tube in my face.

Oddly enough, 1/4 mile up the hill the wind was at my back.

Hallelujah!!

1.5 miles to go and I've got myself a solid tailwind.  And it was pushing me for about 1/2 mile which was extremely nice and much appreciated at that point!

But it was too little too late to even come close to salvaging the original goal.  And anyway I made a left turn and the tailwind was gone.

I was able to cover the last mile in about a 6:30 though, thanks to Steve.

He said:

Pick it up, nobody has ever regretted going too hard in the last half mile.

The truth of that statement made me laugh to myself.  And I was finally capable of picking it up again.

Finished:  48:46 - 7:26/mile for the loop, 2:57:19 total - 6:45/mile average total.

Finishing is nice.

And of course it's all grins and goaties when you finish a marathon.

Though I didn't hit my initial goal, I was fine with it for a couple reasons.

  1. I didn't know what to expect.  I gave my best attempt at a goal time and went for it.  It didn't work out.  Now I know better what to expect for the next time.
  2. That wind was rough!

My observations post Marathon

Loop running can be kind of challenging mentally.

I can use work on the mental middle game.

My legs aren't sore the next day, and I can easily run up and down the stairs at home.  That tells me my mind and not my body was the limiting factor.

I think I needed to set a new goal at mile 16.1 when I realized 2:45 was out the window, in order to find new motivation.  My mind didn’t have much to work with at that point.

A solo time trial effort is a very different animal than an organized race.

I have a lot more respect for the marathon today.

The Free Fall Marathon?

Would I do that again?  Sure, why not?  I thoroughly enjoyed training for it, and the price was right!  But I do want to do an actual marathon event sometime...perhaps this spring even.

 

Altra Instinct Sep '11 Miles: 26.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Scott Wesemann on Wed, Nov 16, 2011 at 12:27:19 from 205.158.160.209

Congrats on your race. That is fast! That 2:45 goal time is well within your reach.

From Jake K on Thu, Nov 17, 2011 at 14:48:16 from 155.100.226.53

Nice job Aaron. Swirling, relentless wind is about the worst thing you can have in any race, let alone a marathon. Its not only mentally hard to deal with, but physically no matter how hard you push, you can't sustain your pace.

I think to run 2:57 in what was essentially a windy time trial shows that you have what it takes to go 2:45 or faster the next time out!

From Aaron Kennard on Thu, Nov 17, 2011 at 14:54:45 from 98.245.117.176

Thanks Scott.

Thanks Jake - Wind is definitely brutal physically and mentally. Unless its coming straight from behind. Thanks for the feedback. I'm planning to do Boston this spring as my next attempt. I think I can run under 2:45 in an actual race and at sea level if the conditions are right.

From Jon on Thu, Nov 17, 2011 at 19:18:00 from 98.71.177.166

Congrats on your first (semi-) official marathon, Aaron. Was it harder than you thought to maintain the pace? I bet you would find it easier to run faster at an official marathon, too.

From Aaron Kennard on Thu, Nov 17, 2011 at 19:25:02 from 98.245.117.176

thanks Jon. I think I expected it to be difficult the last 10 miles to maintain the pace...but I thought I would have more drive/motivation to push through the difficulty. I found it most difficult to care enough to push through the suffering required to maintain the pace. I think that was largely a factor of being out there solo against the clock without other people pushing/pulling me. But also the wind and seeing that I wasn't going to hit the goal kind of zapped my motivation. When the motivation goes I find it's pretty hard to force it. Since I had zero soreness from the event and was perfectly comfortable running the next monday its clear I didn't max out my physical capability.

From Jon on Thu, Nov 17, 2011 at 19:31:16 from 98.71.177.166

I think you're right. Having some competition in a real race provides some motivation to keep pushing, no matter who you are, and especially when you are competing for a top position.

From jess1 on Thu, Nov 17, 2011 at 21:52:24 from 74.240.255.229

Ya gotta love that Front Range wind. Actually ya gotta love smiles and staches and grins and goatees. Nice job Aaron and great introspective report.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

easy 4 with Nan, legs felt perfectly fine 2 days after the marathon.  still kept it short though.

Altra Instinct July '10 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy with nan

Altra Instinct Sep '11 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Easy hour up skunk canyon down enchanted

Altra Lone Peak Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Easy 9, lower bluestem etc.

Altra Instinct Sep '11 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.500.000.000.0020.50

Super fun run with a group of about 15 of us on the trails in Highlands ranch.  Woody put together the run and fed everyone pancakes and cinnamon rolls after.  What a stud.  Had a good time chatting with Troy Howard and Scott Jaime, as well as many other locals I have met at the races and around.  Very good times.  These are my favorite type of runs I think.  I enjoy fun social runs like this more than races because in races most of the socializing is cut short due to everyone heading their separate ways after a race.  And of course, during the race everyone is racing and running mostly separate. Today we just all stuck together and ran casually the whole time.  It was fun.

First long run in the lone peaks, loved them!  And I felt really good despite running the marathon last weekend.  Another indication that I didn't max out my potential that day by any means.  It was effectively a good solid training run. 

Altra Lone Peak Miles: 20.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy run around lower bluestem.

Altra Instinct Sep '11 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
8.000.002.000.0010.00

6 mile warm up
2 x 100m strides at 20 sec.
1 mile on track in 5:24
3 X 400m, 81, 77, 75
1.5 cool down.  
Felt really good.  Legs felt better doing 5K work than I can ever recall.  The 5:24 mile felt pretty easy.  Looking forward to testing them out at a race on Thursday.

Altra Instinct Sep '11 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 7 with nan, flat, around her bro's house in Layton.

Altra Instinct Sep '11 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: Turkey Leg 5k (5 Miles) 00:16:53, Place overall: 2, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.900.003.100.0010.00

I have been only focused on marathon training lately, so I was pretty happy to PR in the 5K by over 30 seconds on Thanksgiving.

Though it gets me pretty curious to see what I can do in the 5K with 6-7 weeks of specific 5K training I must admit.

But it was nice going into a race without many self-expectations and just racing the people there.

What that meant in this case was the following:

Turkey Leg 5K in Farmington Utah.  A small race, maybe 200 people.  Perfect 40 degree sunshine and dry roads made for a great morning to run.

After 1/4 mile it was just three of us way off the front of the rest.  It was 2 Davis High school runners and then me following a few feet behind.

First mile was really comfortable and slightly down hill in 5:32.  Then it started up hill and my plan on the day was just to hang with the leaders and see if I could out kick them for the $50 overall prize at the end.  I knew that one of the kids was a solid enough runner because he had won the race last year beating Nan by 10-15 seconds running low 17.  It was obvious he wasn’t working that hard.

I stuck right behind them as the effort increased in the 2nd mile uphill.  Split was 5:42.  Then one of the kids started to fade.  I stuck with the leader.

Then came the sharp downhill drop.  I looked at my gps out of curiosity and it said 4:27/mile pace.  It was a STEEP section, but quickly levels off.  I pulled slightly ahead of the kid on the steepest part and noted how loud his feet were slapping down with each step.  But me pulling ahead must have given him the impetus he needed because he held on to the 5:00/mile pace even on the flat and after a bit he started gapping me.  Then it looped back up hill to the finish and he gapped me more.  I dug in and did my best to hang with him and finish strong.

Sprinted to the finish with the clock registering 16:53.

Sweet!  Finally broke that 17 minute mark.  Onward and upward.  Feels good to see the marked fitness improvement this last marathon training block has provided.  The 1st place kid beat me by about 15 seconds I think.

I found out he ran a 15:27 at regionals the week prior.  I was glad to have him there pulling me to a new PR.  And it felt good to negatively split.  Splits were: 5:30 downhill, 5:40 uphill, 5:17 down then up, :26 for the last .1

That’s according to my garmin, so it’s probably not exact.  I wasn’t thinking about my finish time as I ran, just running to keep up with the dude in front of me.  But it sure felt good to see the 16 on the clock as I rounded the last corner.

Altra Instinct Sep '11 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jon on Sun, Nov 27, 2011 at 08:55:36 from 74.177.97.245

Congrats on the huge PR, even if you weren't training for it. Just shows you how strong you are from your distance training.

From Jake K on Sun, Nov 27, 2011 at 17:15:52 from 67.177.21.60

Great race Aaron. It just goes to show how important STRENGTH is, even for the 5K. A lot of runners have dropped back down to 5K/10K after running a marathon and run PRs. With more specific workouts, I bet you have the ability to go quite a bit quicker.

From Cody on Sat, Dec 03, 2011 at 16:57:31 from 67.177.0.196

Nice race Aaron! Way to PR...again. You are on a roll now. Keep up the good work and next year will be sweet for you!

From Burt on Sat, Dec 03, 2011 at 20:28:00 from 72.223.93.131

Great job Aaron! Hey, did you get that message that you were at world record pace when you entered your miles?

From Aaron Kennard on Tue, Dec 06, 2011 at 18:28:31 from 98.245.117.176

Thanks Jon - I can tell the increased mileage increased my overall strength and capacity for sure.

Jake - definitely - thanks for the perspective from where you are, good to know.

Cody - Maybe we'll get to actually race against each other next year when we're both ready...this year didn't count!

Burt - thanks - I did see that, I was happy for myself for a second there.

Burt

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

Really great run this morning with Jun and Matt.  Awesome running with those guys and getting my own personal tour around the island.  

Craig and I ran most of the way together until the last few miles when I couldn't seem to hold my legs back from marathon pace on the gorgeously smooth downhill single track.  But it was odd how easy 6:20 pace felt the last mile, but its because its basically straight down hill.  My last few miles were 6:52, 6:43, 6:23 just cruising easy.

I added on a mile by running back to run in with Matt after finishing.  Finished the 16 mile loop in 2:07 running time, watch said 7:59/mile average.  I've never run it before and I don't know how much vert there is so I have nothing to compare that with.  But it was a pretty easy effort, never pushing hard other than a steady effort up the couple of inclines.  I didn't bring any water or food on the run because I figured I would be fine for a 2 hour casual run, and it worked out perfect.  It's nice to be able to run free of carrying stuff for a couple hours and feel great the whole time.  If I'm going much longer than 2 hours I like to have water and at least a little calories though.

The trails around Antelope island are really nice and its a gorgeous place to run.  I'm really glad I could join those guys for a great run. 

 

Altra Lone Peak Miles: 17.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Tara on Sun, Nov 27, 2011 at 20:51:39 from 75.169.159.43

We missed you guys at the blessing today, I hoped Nan would be there!

From jun on Mon, Nov 28, 2011 at 11:43:58 from 205.158.160.209

Great running with you. Sucks we have to go so long without getting to hang out. You are super fast. There is just about 2000 vert in that loop, if that helps give you an idea of the effort you put into the climbs. It sure is a cruiser trail.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Easy and flat along the legacy parkway trail in North Salt Lake.  Nice brisk sunny morning.

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

Schlarb is back.  Hence I have someone dragging me out of bed again at 6 am to go run Green mountain.  He said he has run it 4 times since he got back a week ago.  That's more than I have run it in the last 4 months I think.

Luckily he took it at a casual pace since he is racing at the north face 50 this weekend.  1:53 for the trip, 10 miles, 3K vert.  And it was an absolutely stunning morning run watching the sun rise over the valley from up on the mountain.  Great to be out there.

Nice morning run.  Watch out for Schlarb to mix it up this weekend in the top 5 I predict.  It's a hard race to call because it is probably more stacked than it was even last year.  But schlarb placed 5th last year in his first ultra and he's way better trained and experienced this year.  And he's actually going to be wearing shoes with traction instead of worn out road newtons.  It will be fun