Go slow to go fast.

Week starting Feb 07, 2010

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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

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 Business Blog

Favorite Blogs:

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to Ukraine's Armed Forces

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

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
20.50	0.00	5.00	0.00	25.50

Five Finger Sprints Miles: 7.50	Five Finger Treks Miles: 18.00	Cycling 2010 Miles: 18.67

Night Sleep Time: 21.50	Nap Time: 0.00	Total Sleep Time: 21.50	Weight: 185.33

Tue, Feb 09, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.50	0.00	5.00	0.00	7.50

7.5 Miles - 53:15 - 7:06/mile avg - HR: ~165-170 - ascent/descent: 0 ft.

I'm loving how my body feels today.

I ran on the track at the gym because it was cold and snowy and I didn't feel like running in the cold today. I warmed up in a 7:50 mile and then the rest of the miles were between 6:40-6:50 I think.

Although my heart was in the 170's a lot of the time, it felt great and not difficult at all. I think I was grinning the whole time at how smooth and good I felt. I'm really pleased with how my body recovered from that 3.5 hour run on saturday and how much good the week off last week did for my ankle. I don't feel any problem there at all anymore

Today I was focusing on my upper body form, staying very upright and pumping my arms fast and tight the whole time. I noticed that if I wanted to speed up, if I focused on my arms, my legs just naturally seemed to flow and have great form and speed. I think there is a lot to be said for good upper body form.

I'm feeling like running 30 for my 30th in a few weeks is going to be fun and that my body can definitely be ready for it.

Five Finger Sprints Miles: 7.50

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00	Weight: 186.00

Wed, Feb 10, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.50	0.00	0.00	0.00	6.50

Tonight my kids were so excited to go to the mall and spend their hard earned cash on candy and toys!

My 4 year old Breanne was ESPECIALLY fun to go to the candy store with. SO MUCH FUN watching her just going to town picking out the coolest candy, then watching her get a thrill out of sharing it with her brother and sister.

So after helping Abe figure out how to transform his new power ranger he saved all week for, and tucking the kids in, it was my turn.

Looked at the temperature - 31 degrees, perfect - threw on all my tights and slipped on my new FiveFinger Treks for their inaugural run.

I didn't want to break them in easy...so I threw on a head lamp and headed straight for the rockiest trail by my house - a six mile kind of hilly loop around a pond.

The result: THEY PASSED WITH FLYING COLORS! I'm in major like with those shoes.

Here are the run stats, it was a little slow going on some of the hills with very little light:

6.5 Miles - 54 Minutes - 8:18/mile - HR: 154 bpm - Ascent/Descent: 690 ft

My headlamp was basically useless because it was so dim, and so I was charging through all sorts of rocks and ice clumps and never rolled my ankle or felt any amount of pain.

Hammering up and down those trails in the dark I just had a huge grin on my face. At one point, listening to Cake - going the distance (super fun song to run to) - I felt like my daughter must have felt at that candy store. I love being a kid.

Those are fantastic trail running shoes for me. If they can stand up to a night trail run through snow, ice, small rocks, big rocks, up and down steep hills, without good light, and still protect my feet, they should fit the bill. I really like the added protection they give me, while maintaining a lot of flexibility and still being completely flat soled with no padding.

The thing I predict though, is that they would last a long time, EXCEPT that I bet the tread on the bottoms is going to wear down within a few hundred miles. But those things are extremely comfortable.

Five Finger Treks Miles: 6.50

Night Sleep Time: 8.50	Nap Time: 0.00	Total Sleep Time: 8.50	Weight: 185.00

Thu, Feb 11, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Did my favorite 1 hour road bike loop to change it up this morning and give my running legs a day of rest. Sunny and beautiful - mid 30's - felt great.

18.67 Miles - 1:03:20 - 17.7mph - HR: 141 - Ascent/descent: 1050ft.

Cycling 2010 Miles: 18.67

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00

Fri, Feb 12, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.50	0.00	0.00	0.00	11.50

This morning I started running right before sunrise. It was a beautiful, clear, calm morning.

I did what I call the 'Goshawk Ridge Loop', one of the closest really cool trail runs to my house, about a 10 minute drive.

11.5 Miles - 1:54:38 - 9:58/mile avg - HR: 140 - Ascent/Descent: ~2000 ft

I took an easy pace today because that's what felt good, and I had a blast and felt great. I love trail running. And the trail was in great condition. About 1/2 of it was snow covered, but it was packed and really easy to run on...especially now that I have the treks which have a bunch of traction. It made a big difference compared to my FiveFinger Sprints.

Near the top of the climbs into the foothills at the top of Goshawk ridge I saw two different groups of deer. One of them stared me down and acted like it was going to charge me which was weird, usually deer just run away from me...it was only 20-30 feet away, but I think it was just being protective of the younger deer with it.

Five Finger Treks Miles: 11.50

Night Sleep Time: 5.00	Nap Time: 0.00	Total Sleep Time: 5.00	Weight: 185.00

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
20.50	0.00	5.00	0.00	25.50

Five Finger Sprints Miles: 7.50	Five Finger Treks Miles: 18.00	Cycling 2010 Miles: 18.67

Night Sleep Time: 21.50	Nap Time: 0.00	Total Sleep Time: 21.50	Weight: 185.33

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