Go slow to go fast.

Week starting Jan 17, 2010

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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 

Favorite Blogs:

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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
9.500.000.000.009.50
Five Finger Sprints Miles: 5.25New Balance 790 Miles: 0.25Bare 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
0.000.000.000.000.00

Time to start cycling again.

Now that the snow has subsided, I’m going to start rotating cycling and running every other day.  I may do both some days if time permits.

I want to be in good biking and running shape before spring and summer arrive so I can maximize my enjoyment of the mountains in the summer months.  The way I see it is the better shape I am in, the more terrain I can cover, and thus the more I can maximize the fun.

But right now, my biking legs basically don’t exist.  That’s ok though.  It feels great to get out, and I’ll get them back with a few weeks of consistency.

Here are the stats for today:

15 Miles – 55 minutes – 16.6 mph – HR – 113 (wow…I was hardly moving, my legs felt weak) – Elevation change: 800 Ft.

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

What a busy day.  Tuesdays are generally pretty packed for me.  I was gone by 7:30 this morning to a breakfast meeting with some investor friends.  Then out previewing houses to buy all day.  I knew if I didn’t get a run in I wasn’t going to have much energy to stay up all night researching which properties to buy.

When I got home at 4:30 I decided to try out a quick run in my new balance 790’s to test them out again.  I had been wearing them all day to brake them in.

I didn’t really like it much…at all…it turns out.  I turned around after less than 1/4 mile and came home to put my FiveFingers on.

Ahhhhhh....freedom.  I really don’t like my toes to be constricted and confined any more when I run.  Now that I'm accustomed to the freedom of bare feet, it turns out its annoying for me to stuff them back in confined spaces.  It just feels so much better when my toes are free to move around at will, and I don’t have to worry about how the shoe may be mes messing with my stride and bio-mechanics.

If I had shoes that had TONS of room to move my toes around, and if the soles were flat with no raised heal, I think that I could get into shoes like that possibly.  But that’s the Five Fingers…so I’ve already got them.

The pair of 790’s I have are just too constricting for me I decided.  Perhaps I just need a wider pair, but I couldn’t find any wider than D.   I’ll still wear them around, they’re ok walking around in.  But I don’t think I’ll run much in them.  I think I’m going to get some VFF treks to use for trail running and I should be all set.  They have similar flexibility and movement as my current FiveFingers, but with a bunch of tread on the bottom to protect the soles better and give traction on gnarly trails.

Today’s run: 5 Miles – 46:19  9:15/mile – HR: 131 avg – ascent/descent: 502 Ft

I was listening to a seminar about being a better landlord during the run…not super exciting…to say the least.

But good information which I really need to implement because I have been kind of a slacker landlord lately.  But it didn’t really get my blood flowing for running fast.  That was good though…my right ankle is still on the mend a bit from my long run Saturday.  My right inside ankle bone was really stiff for a couple days afterward, I think because I kicked it early in the run on accident.  Its feeling much better today, but not 100% yet.

Five Finger Sprints Miles: 4.75New Balance 790 Miles: 0.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.500.000.000.000.50

I ran for 1/4 mile and decided to turn around because my ankle wasn’t feeling that great and I would rather give it a rest rather than pushing through pain and prolonging whatever the issue is.

I’m pretty sure it got tweaked from running in the new balance shoes on Saturday.  But not just running in the shoes, pushing a hard pace for 3 miles, in shoes, which I was unaccustomed to, which were new, which were too tight on my forefoot, at the end of a 2.5 hour run.  That was probably a stupid thing to do.  Oh well, its done.  I’m sure it will heal if I let it.  So in the meantime I’m going to bike more.  That doesn’t bother my ankle.

I went for a quick bike ride to get a small workout in...it felt good.

10.04 Miles – Time: 30:59 – pace: 19.4 mph avg – HR: 143 avg

Five Finger Sprints Miles: 0.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

50 Degrees, sunny, clear skies.  Gorgeous day to be out running.

Started out SUPER slow, like...12:30 miles, because my right ankle was feeling stiff.  It was feeling better and better about a half mile in so I kept going.

I just cruised with really fast cadence and slow speed for minimal impact on my ankle and I felt pretty good after the ankle warmed up.  I don't know what happened to it, but it feels like its getting better each day.  I LOVED the feel of the warm sidewalk barefoot.  It was nice not to have to warm my feet up for the first half mile.

4 miles - 42 minutes - 10:30/mile - HR 131  

Bare Feet Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I have decided to try not to run until my ankle is not feeling stiff in the morning.  I would just much rather get that thing completely healed than wonder each time I run if I'm prolonging the healing time.  It is already feeling a lot better today, we'll see how it is Monday.

Only did 9.5 miles this week.  Which is not a big deal to me.  I went biking twice which felt great.

Today I lifted for 40 minutes and swam for about 25 which also felt great.  I like changing it up and working exercising parts of my body every week also.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50
Five Finger Sprints Miles: 5.25New Balance 790 Miles: 0.25Bare Feet Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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