Go slow to go fast.

Week starting Mar 07, 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
22.740.000.000.0022.74
Five Finger Treks Miles: 22.24Bare Feet Miles: 0.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 186.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Did my first ascent up Green mountain today in Boulder.

WOW!  What have I been thinking not running up mountains all this time??  That has to be the best way to start the day off.  I started running at the trail head at 6:30, the sun was just coming up but I never saw the sun because I was in the canyon.  It was quiet and peaceful, and I had the entire mountain to myself the whole run.  Never saw another soul.  I felt like singing along a lot on the way up the mountain, but I couldn't because my heart and chest were pounding too hard...but on the way down I was just belting it out as I bounded down the pine needle covered soft dirt and snow pack.

When I took off up the trail I was Immediately humbled as my calves were on fire after the first steep mile.

Then I hiked for a couple minutes to recover, then it leveled off just a tad and I ran again.

I was able to run the majority of the 3.4 miles to the summit from the trailhead, but there were sections where the steepness was too great for my current fitness level.

I guess since that's the first time I have actually ever attempted to run to the top of a mountain I'll cut myself a little slack though.

But I was very humbled by the constant steep grade that Anton Krupicka runs up in 32-34 minutes every day...it took me almost 55 minutes.

Here are the stats:

6.5 Miles - 1:31:40 - 14:09/mile - HR 146 avg - Ascent: 3600 ft - I like it!! - Descent: 3600 ft.

As depicted below the summit of green mountain is close to 8200 ft.  The trailhead is about 5750 ft.  There are some ups and downs along the way netting a total ascent of about 3600 according to the garmin.

I will be heading back to that trail on a frequent basis in the coming weeks, I am positive of that.  What an incredible place to run!

Five Finger Treks Miles: 6.50
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

Lifted weights for 30+ minutes, Ran 1/2 mile around the track just to move my legs a little, swam for 20 minutes.

My quads have some lactic acid build up in them from yesterday that I can feel when I go up and down stairs.  I'm definitely going back to that trail again this week sometime...now I completely understand why Bryce runs the same peak by his house over and over, I didn't quite get it before.

Bare Feet Miles: 0.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.470.000.000.006.47

Midnight Mountain Massacist, or something like that.

I spent all of about 15 seconds at the summit...my toes were going numb in just my FiveFingers and 6 inches of powder, so I looked out into the cloud I was surrounded in, couldn't see much, and turned back down the trail.

All day I was itching to go run Green Mountain again, but the day was too busy.  But I used my desire to get out and run as a motivator to get my tasks done for the day, so as soon as the kids were in bed, I was able to knock out some property research in about 1/3 the time it normally takes me and I threw on my running clothes and headed to Boulder at 10:45 pm

I ran most of the way to the peak this time, if I walked it was only scrambling or pulling myself up the steepest sections.  But despite this, it took me longer than Monday because it was much more slick due to 4-6 inches of snow on the trail and it was dark.  It took me exactly 1 hour to reach the summit compared to 55 minutes on Monday.

When I was about 40 minutes into the run, my toes were pretty cold and numb, and I was seriously questioning whether I should go on.   But I really wanted to make it to the summit.  Also, I knew from experience that my feet get cold for some reason when I'm going up steep trails, but going down they almost immediately warm up.  I was hedging my bets and hoping that was the case, but having my doubts and wondering if I was going to get to the top with numb feet and still have an hour of freezing to do on the way down.

Sure enough, almost as soon as I started going down hill the blood started flowing in my feet.  Within minutes my feet were completely comfortable and stayed that way the rest of the run down.  I don't fully grasp why it makes such a big difference in warmth of the feet going down hill, but I'll take it!  Toward the bottom, my feet were sweating and it actually felt refreshing to hit the powdery sections again...weird.

6.47 Miles - 1:49:04 - 16:51/mile - HR: 143 - Ascent/descent: 3300 ft (apparently the gps isn't completely accurate/consistent since it said 3600 for the same run on monday, maybe there are less or more satellites in range at that time of night.)

What a fun run.  Just like on Monday when I turned the final corner and saw my car I was kind of bummed that I was back already.

I took a few pictures at the trail head, and it was pretty interesting to me to see what happened when I adjusted the shutter speed and let in more light...check it out...all these were taken within seconds, at about 1:30 AM...funky how it looks like sunrise in some of them eh??


Five Finger Treks Miles: 6.47
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.270.000.000.009.27

What a beautiful morning to be running through the mountains!!  Sunny and 40+ Degrees.

 

Here are my stats from the run:

 9.27 Miles - 1:57:54 - 12:43/mile - HR: 144 avg - Ascent/Descent: 3600 Ft.

We didn't make it up Green Mountain because it was a bit icy so we ran around on flagstaff mountain instead.

What a fun morning.  I really wanted to keep going for another couple hours...but that will have to wait for another day.

Five Finger Treks Miles: 9.27
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 186.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.740.000.000.0022.74
Five Finger Treks Miles: 22.24Bare Feet Miles: 0.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 186.00
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