Go slow to go fast.

Week starting Mar 13, 2011

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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 

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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
43.000.006.500.0049.50
NB MT101 - Black 11.5 Miles: 6.50NB 205 Kimbia Miles: 12.50Pearl Izumi Streak II Miles: 3.00NB MT101 - Black 11 Miles: 23.50Five Finger Treks 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
6.500.000.000.006.50

Feeling groovy today.  Ran Skunk canyon to Mesa and down bear at a mostly easy feeling, but steady pace.  I was really pleased with how well everything feels.  That 3 weeks of recovery seems to have done the job nicely.  Looking forward to a hard hill workout effort tomorrow with Nan.

6.5 miles - 53:30 (8:14) - 1100' vert

NB MT101 - Black 11.5 Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.006.500.0012.50

Solid workout today with Nan and the Running Republic of Boulder group.

After a 2.5 mile warm up we stretched, then did 4 up hill strides to get things moving.

Then it was right into a solid hill workout consisting of:

5 x 2 min steady up/2 min steady down.  I was right with or just ahead of Nan on these repeats (she's recovering from the weekend) and we were doing them just over 6 min/mile pace gaining about 70' of vertical over 1/3 mile for 2 min and 5 sec.  Then holding close to 5:00 pace on the down hill for 1:55.  We kept these pretty even at that pace for all 5 sets.  We were running up Lehigh street just off table mesa.

Then we moved over to Table mesa for a:

5 x 60 sec hard up/60 sec quick turnover down.

I accidentally took the first one of these out extremely hard, more like a 30 second/200 meter interval pace, and after 60 seconds it cooked me.  I couldn't run down nearly as fast as I had just run up.  Oops!  I backed off (not that I had the choice at that point) after that, and just tried to hang on to Dan, who was leading all the 2 min. intervals.

After the last 60 second uphill interval, we ran down for 4/5 of a mile keeping the hard pace.  My last mile which was .2 uphill and .8 down hill I did in 5:20.  It felt pretty solid.

It felt great to be back to running fast and hard for some good intervals.  The weather was really nice.  It was fun and motivating to be running with a big group.  Everything felt pretty good with the legs/body.  My left hamstring I can tell is still recovering a bit as its still tighter than my right, but I never had any pain running.  Its coming along pretty nicely.

Total: 12.5 Miles - 1:35:30 - 7:35 avg - 900' vertical 

NB 205 Kimbia Miles: 12.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

That workout yesterday took it out of me.  I felt wiped out all day and took over an hour nap during the day.  I hope my boss doesn't fire me.  Just 3 easy miles to shake out the legs in the short time I had since I slept in.

Pearl Izumi Streak II Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Felt better today, though I still felt a bit tired and recovering from Tuesday's hard effort though.

6 miles - ~52 min. - 1000' vert.

Ran up skunk canyon, behind NCAR on the mesa trail, down bear canyon road.  One of my favorite 6 mile loops.

NB MT101 - Black 11 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles - ~32 min - 100'  - easy flat run, not much time this am. 

Five Finger Treks Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.500.000.000.0017.50

Today's run was what its all about for me.  Here's the one sentence description:

Nearly 3 hours of running through the mountains in the crisp, calm, spring sunshine; my body and soul feeling fantastic the entire time, enjoying great conversation, some great time alone in my thoughts, a breathtaking sunrise and awesome flatirons views.

OK, that probably should have been multiple sentences.  But I could have kept that thing running on.  Words don't really do that run justice this morning.  It was just a really nice run.  I was out the door running at 6:28 in order to meet up with Johnny Tribbia at the bear canyon trail.  I didn't need to be home until 10 or 10:30 which was way more time than I planned to be out running, so I was in no rush at all, and that alone contributes largely to an awesome run.  To be able to just go out and run, with a healthy body, plenty of water and calories packed, and no time commitment, is a very liberating and great thing.  Its a nice contrast to my daily runs during the week, where I generally keep a pretty tight schedule because I pack my days pretty full.

It was great meeting Johnny in person.  He's a cool dude, and I thoroughly enjoyed the conversation and running with him for about 90 minutes as we ran up bear canyon to mesa, then south on mesa to the south end and back to NCAR.  Fun to chat with him about his 2:50 marathon at Catalina a week ago and how he missed first by 20 seconds.  2:50 for 26.2 miles that includes 4K' of vertical is a super impressive run.   He bailed to get to work then, and I continued to the North end of the mesa trail until I got to the gregory trailhead.  

As I headed back toward home, I was going to finish in about 2 and a half hours with 15 miles, but just before turning downhill on skunk canyon I crossed paths with Tony K as he was coming the other way.  We stopped and talked for a few seconds, then I just turned around and ran down the other way with him to chat some more heading down enchanted and mcclintock.  

The detour at the end chatting with Tony added on 2.5 miles or so, which was great.  It was nice to just go with the flow today and run and have good conversation.  It's good to see Tony out and about again and starting to run consistently again after a rough month and a half of recovery time from Rocky Raccoon.

That felt like one of the easiest 17.5 mile runs I've done.  Obviously because I was going slow and easy, but times flies when the conditions are so perfect and with good conversation.  I'm happy with how well my body seems to have recovered after a nice and slow ramp back up over the last month. 

Today: 17.5 Miles - 2:52 - 9:49 avg - 3400' vertical.   The vertical really adds up on the mesa trail because it is constantly going up or down as the single track winds between the canyons across the front of the flatirons.

Weekly Summary:  49.5 Miles - 7 hrs 13 min - 6730' vertical - One interval/hill workout, one long run

Last week: 28 Miles - 3 hrs 26 min - 1100' vertical

Next week: I'm ready now to get back into 2 harder runs per week, one flatter speed session, and one harder hill or tempo run.  I'm going to go after a sub 17 min. 5K at the end of April.  May be a stretch, but I think my speed is as good or better now than it ever has been and I want to see what I can do.  I'm doing all my training and racing for the next 3-4 months without a heart rate monitor.  I'm interested to see how that goes in comparison.  I wore it religiously and watched my HR in workouts and races for the previous cycle.  People told me it was holding me back, and I think they are right.  But we'll see I guess.  I am enjoying not wearing the strap though, and enjoying being more in tune with how I feel rather than letting a number on a screen tell me how hard I'm working.

NB MT101 - Black 11 Miles: 17.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
43.000.006.500.0049.50
NB MT101 - Black 11.5 Miles: 6.50NB 205 Kimbia Miles: 12.50Pearl Izumi Streak II Miles: 3.00NB MT101 - Black 11 Miles: 23.50Five Finger Treks Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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