Go slow to go fast.

Quicker Quaker 5K

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2009201020112012
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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 

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Bare Feet Lifetime Miles: 282.68
Cycling 2011 Lifetime Miles: 291.40
Altra Instinct July '10 Lifetime Miles: 637.35
Altra Instinct Sep '11 Lifetime Miles: 481.45
Altra Lone Peak Lifetime Miles: 157.50
Altra Instinct Black Lifetime Miles: 69.00
Altra Adam Lifetime Miles: 27.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
43.000.008.600.5052.10
NB MT101 - Green 11 Miles: 18.00Five Finger Treks Miles: 10.10NB MT101 - Black 11.5 Miles: 24.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 178.60
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
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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
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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
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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
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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
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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(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
43.000.008.600.5052.10
NB MT101 - Green 11 Miles: 18.00Five Finger Treks Miles: 10.10NB MT101 - Black 11.5 Miles: 24.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 178.60
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