Go slow to go fast.

Bolder Boulder

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

Location:

Westminster,CO,USA

Member Since:

Nov 11, 2009

Gender:

Male

Goal Type:

Other

Running Accomplishments:

Finally started learning how to run in '09 after totally botching it up for the 14 years prior and dealing with chronic IT injury...have had zero IT band pain since fall of '09 and have run way more than ever before in my life...loving it.

PR's

Road Mile: 4:44 - Pearl St Mile August 2011 

2K: 6:32 - Uni HIll 2K 2011

3K: 10:07 - West end 3K 2011

5K - 16:53 - Turkey Leg 5K 2011

10K - 38:38 - Butte to Butte Eugene OR 2003 

Half - Never raced a half

Road Marathon - 2:57:19 - 11/12/2011 - solo.

Trail Marathon - 4:48 - Kings peak August 2011

55K - 4:59:54 - Moab red hot 55K 2011

Short-Term Running Goals:

Be healthy, run injury-free, listen to my body.

Sub 16 min 5K

Sub 34 min 10K

Sub 2:40 Marathon

    2012 Tentative Schedule

  1.  Quicker Quaker 5K January
  2. Boston Marathon - April
  3. ??

Long-Term Running Goals:

Get stronger, faster and more fit as a runner and biker to allow for bigger adventures as the years go on.

Still be running in my 80's.  

Personal:

I'm married to Nan Kennard and she kicks my butt at running.  She has beat me handily in every race we have done together except for a downhill mile we did once.  She is my running inspiration.  I'd like to run a marathon with her someday and actually keep up.  

My Personal Blog

My Family Blog

My Business Blog 

Favorite Blogs:

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
Race: Bolder Boulder (6.2 Miles) 00:37:33, Place overall: 245, Place in age division: 9
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.006.200.0011.20

Wow, I'm a huge blog slacker it turns out.  2012 is apparently not my year of the blog!

Oh well...here's a race report anyway...at least I can do that.

I didn't train for the Bolder Boulder at all.  Because after Boston this year, my one day break from running apparently wasn't enough and I developed an issue with my left ankle/foot.  Due to that I've been laying low on running the last 4-5 weeks, not running much at all.  Which was kind of weird, because I had been so consistent for the past 18 months.  

I only got one semi-real workout in in preparation for the 10K, and that was a week ago, and it doesn't count because I was running at 80% of my body weight on an Alter-G treadmill at my awesome ART Therapist Richey's office.  I did a 4 X 2K workout at about 5:20 pace.  But it was obviously way too easy and due to weighing only 135 pounds instead of 175.  My mileage lacked going in.

So I didn't have any goal or expectation for the race today.

And thus, I didn't have any motivation to push hard, especially at the end when it gets hard and really counts.

I did run really evenly though, except that I slacked off the last mile because I just didn't want to push into the pain place, which is a lame way to race.  But that's pretty much what happens to me I've found, when I either don't have a goal, or lose hope of the goal. 

My goal when I signed up was to run under 35 minutes.  But I knew going in today that I wouldn't be anywhere near that with the lack of proper preparation.  So I just figured I would go out conservatively and see what happened.

The weather was AMAZING today!  It was sunny and 45-50 degrees at the 7 am start of the citizens A wave.  It was awesome.  Splits are below:

All in all it was a really great morning tempo run.  There wasn't much race in me today...but that's OK.  I really enjoyed being out running again.  11 miles was my longest run since Boston and I have missed being out running for an hour or 2 each day.

The ankle/foot didn't have any issues during the race and feels fine after.  So it appears to be no the mend, which I like a lot.

I love running!  It feels so good.   

 


bib number:
A209 
overall place:
245 
location:
Boulder, CO 
division:
M32 
division place:
9 out of 443 click 
gender place:
232 out of 22045 click 
mile 1:
6:01.31 
mile 2:
5:56.59 
mile 3:
6:06.25 
mile 4:
6:05.96 
mile 5:
5:50.75 
mile 6:
6:12.04 
net time:
37:33.40 
pace: 6:03

 

 

 

 

 

 

 

 

 

 

 

 

Altra Instinct Sep '11 Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Sasha Pachev on Mon, May 28, 2012 at 17:50:15 from 67.222.225.187

This is a solid time for that course. So you are in a fairly decent shape still in spite of the feedback. I would approach the cause of injury this way - rather than saying one day of rest was not enough, I would say either the mileage or the intensity, or possibly the combination of the two was more than your body could handle with the amount of sleep and the quality of the diet that was given it. So to prevent this from happening in the future, I would first look at the recovery regimen - can you get more sleep, can you improve your diet? If not, then cut the intensity, the long run, and then the overall mileage in that order of precedence, but still spread it over 6 days. The idea behind this approach is that on any given day the cost of each additional mile is increasing. If mile 10 cost you 6.5 recovery points (my own concept I just made up on the spot), mile 11 will cost something like 7.3, and mile 12 8.2. So if you move those miles into a day when you otherwise would not have run, they give you essentially the same stimulus at lesser recovery cost. This model does have its flaws, if you were to follow it religiously, you would be running 3 times a day 7 days a week, and I do not think that is physiologically the best, aside from the spiritual matters, but I do think that the model is quite accurate nevertheless, and there is a reason elite runners almost without exception do not only at least 6 days a week, but also with doubles and tripples.

From Scott Ensign on Tue, May 29, 2012 at 10:58:50 from 129.123.3.84

sorry I missed you today. I looked everywhere for you. I guess it would have been smart to send an email ahead of time. nice race by the way you smoked me!

From MichelleL on Tue, May 29, 2012 at 17:21:29 from 42.98.202.215

This is a great time for the issues you have dealt with. I agree that one day off from a marathon is not enough for 99.9% of runners.

From Dorsimus on Wed, May 30, 2012 at 09:34:56 from 209.23.248.163

Hey - nice to see you around here every now and then. :) Great job out there - not bad at all for what you've done (or not done :)).

Believe it or not my dad ran it as well - much slower of course, but he ran every step!

Nice work.

From Kendall on Mon, Sep 24, 2012 at 12:57:46 from 74.81.231.133

I know I'm like 5 months late on this but just read the "Gender Placement...232 out of 22,045" GENDER! I need to do that run just to see the carnage. What a race! How in the world can they manage those kind of numbers.

From Faceless Ghost on Tue, Oct 09, 2012 at 19:56:58 from 69.169.149.5

You should blog more, dude.

Add Your Comment.
  • Keep it family-safe. No vulgar or profane language. To discourage anonymous comments of cowardly nature, your IP address will be logged and posted next to your comment.
  • Do not respond to another person's comment out of context. If he made the original comment on another page/blog entry, go to that entry and respond there.
  • If all you want to do is contact the blogger and your comment is not connected with this entry and has no relevance to others, send a private message instead.
Only registered users with public blogs are allowed to post comments. Log in with your username and password or create an account and set up a blog.
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):