Go slow to go fast.

Week starting Mar 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 

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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
28.720.000.000.0028.72
Five Finger Treks Miles: 21.56Bare Feet Miles: 7.16
Night Sleep Time: 24.00Nap Time: 0.00Total Sleep Time: 24.00Weight: 186.00
Mon, Mar 22, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.350.000.000.007.35

7.35 Miles - 1:00:40 - 8:15/mile - HR: 142 avg - Ascent/Descent: 650 FT

Nice sunny run today.  Felt really good.  Took me a few miles of down hill running to warm up, then I held the same pace coming back up the hill.

Five Finger Treks Miles: 7.35
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 186.00
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Tue, Mar 23, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.160.000.000.007.16

7.16 Miles - 1:08:09 - 9:30/mile - HR: 135 - 750 FT Ascent/Descent

It's really sunny and beautiful this morning.  Nothing eventful today, but really enjoyed an hour run in the sun with a good book. 

Bare Feet Miles: 7.16
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Thu, Mar 25, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.600.000.000.005.60

Spring time in Denver has crazy weather.

Tuesday morning I was running in bare feet, Sun, and a T-shirt. 

Wednesday morning I woke up to about 10 inches of Snow.  Took a day of rest.

Then by today a majority of the snow was gone.  But it was kind of icy, so I sported the FF treks and did a quick run around the neighborhood.  

I felt good after a day of rest and going 7-7:30/mile pace up the last mile hill felt really easy and only held my HR about 150.

5.61 Miles - 43:51 - 7:48/mile - HR: 143 avg - 500 FT ascent/descent 

 Oh yeah, and I'm stoked today! Because my friend from Kindergarten T-ball the great Jentron signed up for the golden gate dirty thirty and is now committed to doing it with me. 

Five Finger Treks Miles: 5.60
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 187.00
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Sat, Mar 27, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.610.000.000.008.61

SO GLAD TO BE BACK TO THE MOUNTAINS TODAY!

Here are my stats for todays run, which was epic and highly fun:

8.6 Miles – 2:33:13 – 17.48/mile avg – HR: 138 avg – 4300 Ft ascent and 4300 Ft of descent

It was really muddy the first mile, then snow pack the second mile, third mile was steep and deep to the peak.  I love running in the mountains.  I must say though that I am eager to bid a fond farewell to winter this year and welcome spring and summer mountain running with open arms.

Here's some video I took on my phone today:

 

**Next day...Bummer...the left side of my foot is painful to the point of a slight limp. It started becoming slightly painful after my last trail run 2 weeks ago, but doesn't bother me when I run. But it seems to be increasing and has the signs and symptoms of a stress fracture in my 5th metatarsal. I hope I'm wrong, but I think I'm right. I'm going to give it the week off and just cycle this week since the weather looks awesome. If it is a stress fracture, I will need to take 5-6 weeks off I'm guessing to let it heal. Anyone have any pointers on that for me?

Five Finger Treks Miles: 8.61
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 185.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
28.720.000.000.0028.72
Five Finger Treks Miles: 21.56Bare Feet Miles: 7.16
Night Sleep Time: 24.00Nap Time: 0.00Total Sleep Time: 24.00Weight: 186.00
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