| 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 - Quicker Quaker 5K January
- Boston Marathon - April
- ??
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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 34.50 | 6.00 | 3.50 | 0.00 | 44.00 |
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| NB MT101 - Green 11 Miles: 18.50 | NB MT101 - Black 11 Miles: 25.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 0.00 | 0.00 | 0.00 | 4.75 |
| 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 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 3.50 | 0.00 | 9.00 |
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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.
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| NB MT101 - Green 11 Miles: 9.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 0.00 | 0.00 | 0.00 | 4.75 |
| 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 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 6.00 | 0.00 | 0.00 | 11.75 |
| 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. Jason, George 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 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 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 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.75 | 0.00 | 0.00 | 0.00 | 9.75 |
| 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 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 34.50 | 6.00 | 3.50 | 0.00 | 44.00 |
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| NB MT101 - Green 11 Miles: 18.50 | NB MT101 - Black 11 Miles: 25.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
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