Go slow to go fast.

Week starting Feb 21, 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
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.986.121.000.0014.10
Five Finger Treks Miles: 6.12Five Finger Sprints Miles: 5.98Bare Feet Miles: 2.00Cycling 2010 Miles: 10.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Mon, Feb 22, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.005.120.000.006.12

Beautiful sunny, snow-packed road morning.  Body and hips felt great.

6.12 miles - 44:10 - 7:12/mile - HR: 157 avg - 911 Ft gain/loss. 

Five Finger Treks Miles: 6.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Wed, Feb 24, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.980.000.000.005.98

5.98 Miles - 49:39 - 8:18/mile - HR: 145 - 731 FT gain.

I felt like running up and down a hill today, so I went to the cement trail down to the pond a block away and ran to the top and bottom over and over.  It was .68 miles.  

It was a beautiful sunny morning and I was shedding layers...I'm really looking forward to warmer temps and just running in shorts.  But I'm happy to be running in any weather...to be able to get out and run is a blessing.

Five Finger Sprints Miles: 5.98
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments(7)
Sat, Feb 27, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.001.001.000.002.00

Had an enjoyable workout at the gym this morning.

Spun for 15 minutes at about 135 HR

Then I ran around the track for 1 mile in 7:05 at 155 HR

Then I spun for another 15 minutes at 150 HR

Then ran 1 more mile on the track in 5:37 and had a HR about 170 at the end.

Then I did pullups, dips and some other weight lifting.

It felt good.  I was itching to go run up a mountain this morning.  But I resisted the urge, because my right glut is still kind of tight and I would like to wait until I can tell it has settled down.  My hip doesn't hurt anymore but I can tell that it is still healing and I want to let it.

Bare Feet Miles: 2.00Cycling 2010 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.986.121.000.0014.10
Five Finger Treks Miles: 6.12Five Finger Sprints Miles: 5.98Bare Feet Miles: 2.00Cycling 2010 Miles: 10.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
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