| 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 Family Blog My Business Blog Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 34.50 | 5.00 | 7.50 | 0.00 | 47.00 |
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| NB MT101 - Green 11 Miles: 5.00 | NB 205 Kimbia Miles: 10.00 | NB MT101 - Black 11.5 Miles: 26.00 | Bare Feet Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles easy and slow - 43 minutes - 400' vertical. Just ran around lehigh and down past fairview and home on the roads. Thought my ankle was great after a couple days off...but it started hurting slightly after a quarter mile. Its nothing major and it comes and goes as I run, but its enough to make me want to get it worked out and gone so it doesn't turn into a problem. |
| NB MT101 - Green 11 Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 4.50 | 0.00 | 10.00 |
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I had a satisfying track workout today. Woke up to 52 degrees and sunny at 6:40 am. Only problem...30 mph gusts of wind outside. Well, at least going to the fairview track meant I would have a tail wind for half the time. A track may actually be the best place to do an interval session on a windy day. It would be totally demoralizing to try to do a mile repeat into a head wind. My buddy Eric Wynn is staying with us and I convinced him to join me for the morning o' fun in the wind around in circles, which was nice, because everyone else had bailed for the morning so I would have been solo. I decided to do a workout like this: 400, 800, 1200, 1600, 1200, 800, 400, and then some 200's. Here are my splits for those: 75, 2:38 (5:16/mile), 4:04 (5:24/mile), 5:30, 4:12 (5:33), 2:39, 71, 29, 30. I ended up only feeling like doing 2 x 200 at the end: Took it out conservatively on the first two intervals and then tried to make sure I stayed sub 5:30 pace on the 1200's and mile. It was TOUGH on those middle sets. The 4th lap of the mile after 1200 meters I about got blown off the track. But I still managed a 5:30 on that mile, which feels good. Without the wind I think it would have been a 5:20 effort or so. The next 1200 set was the toughest of them. It was pretty stiff wind on that one, plus that is probably the hardest set of the workout physically. I hit the last 800 on target and felt pretty strong with a 71 second quarter to finish up. Then a couple 200's for good measure and fun sprinting at sub 4 min. pace. It's kind of odd how 29 or 30 seconds is about what I run for 200's if I'm fresh or if I just finished a workout. Although the mile and second 1200 repeat were tougher to hold that pace than I would like them to be, I feel ok about where I'm at. Especially with how windy it was. But I also feel like in order to be confident in a sub 17 minute 5K I'm going to need to get 4 or 5 mile repeats down to around 5:20 pace. We'll see I guess. Fortunately my ankle (which has been a slight annoyance the last week or so) was fully warmed up by the time we got to the mile and didn't bother me at all after that. It was just slightly noticeable before that. So that was a good thing for sure. After totally flat fast stuff today, I'm looking forward again to going back to all out vertical on green on Thursday where sub 15 min miles feel like a huge accomplishment to me. For the morning: 10 miles - 1:18 - 7:49 avg - virtually 0 vertical.
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| NB 205 Kimbia Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Didn't do any exercise today and pretty much felt crappier mood-wise as the day progressed. It didn't help that I spent 3 hours at the city offices learning exactly how much hassle they intend to put me through on one of my remodel projects. New day please. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 3.00 | 0.00 | 10.00 |
| This morning, in a surprise turn of events, the vote was unanimous in favor of running up bear canyon to green for the weekly Thursday morning green mtn. jaunt. OK, I’ll admit, it was easy to get everyone to vote the same since I was the only one that showed up. I’ll also admit I’m kind of glad I was, because I’m pretty sure I would have succumbed to the ever-persuasiveSchlarb and run up the ampitheater route had he not been sick this morning. While I enjoy the company, I really enjoy the bear canyon ascent. It is definitely my favorite route to the top of Green mountain. Probably because I can actually run the whole way whereas on the steeper routes I’m more efficient hiking in some spots. So George, hopefully you will post this FKT to a new page with fastest known times for that version of the ascent so I can then hopefully convince Jason to add that one to the rotation. Maybe he’ll see the light once he tries it out. Then again Jason, I get why you and other mountain goats like the steeper routes…because you are actually capable of running them. Maybe my tune would change if I were more fit. Also, this FKT is only a FKT to me, as I’m certain many people have clocked way faster times on this route that I don’t know about. Anyway…The route I clocked today was from the sign posts at the start of the bear canyon single track at the junction of the mesa trail and the bear canyon trail. I stopped the clock at the summit marker. I started at chataqua and warmed up for the first 3 miles across mesa over to bear canyon. I felt a lot better starting the climb after a 30+ minute warm up. Here were my splits: - 22:17 to Bear west ridge trail junction
- 12:15 from there to the 4 way
- 3:42 from 4 way to top, plus 7 seconds to the summit marker.
- Total: 38:21
- Stats for the ascent route: 3.01 miles – 1842′ vertical – 950′ vertical for the first 2 miles – 890′ for the last mile.
Totals for the morning: 10 miles – 1:58 – 2700′ vertical. I ran a really slow warmup, and ran down from the summit to chataqua really slow. Running up, I ran pretty steady for the first 2 miles, then the heart rate jumped way up from there to the 4-way and I pushed it pretty good. But the last section from the 4-way up I went as hard as I could. And I was holding onto the summit marker gasping for air at the top. It seemed like it took a good 4-5 minutes for my heart rate to settle back down. Maybe not that long….but that last fifth of a mile from the 4-way definitely got my heart pumping hard. Based on our comparative times, I’m guessing that Schlarb could run that 3 mile route in under 30 minutes. Although, I feel like my effort today was somewhat stronger than the 45:06 I did on the greenman route last week. But this route is shorter and has less vertical than the middle route up greenman. It’s .2 miles shorter and about 450′ less of vertical. I am interested to see what others would post on this route. It was exceptionally gorgeous out there this morning. Being on the peak in the stillness of the morning sun, alone, gazing at the snowcapped Indian peaks wilderness after I could see straight again, was really, really nice. And as a trail report, the only ice left on the trail anywhere I could see is just the short section of switchbacks on the north face going down greenman. And that is almost gone too.
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| NB MT101 - Black 11.5 Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| I'm loving the warmer weather...it encourages bare feet and I happen to live where there are seemingly endless miles of paved bike paths complete with tunnels etc. I ran for 6 miles this morning on smooth, wide, pebble free sidewalks without ever having to stop to cross any streets. There are 2 or 3 street crossings in there that are just residential small streets. It's pretty awesome, and has lead to my new weekly Friday barefoot recovery run habit that has started as of late. 6 miles - ~46 minutes - maybe 200' vertical. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 5.00 | 0.00 | 0.00 | 16.00 |
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What a gorgeous day for a run in Boulder today! After taking it easy with 6 miles barefoot on the bike paths yesterday I was kind of itching to run a little longer and faster today, but not sure how my ankle would feel. It has been progressively feeling better, so I was hopeful, but unsure. After 6 miles easy with Nan I took a bio break and then jumped into a 5 mile tempo run on the creek path. The first 3 were slightly downhill from baseline/foothills out north and east, then the last 2 were slightly up hill coming back south on the s. boulder creek trail. The first three were really easy feeling, I wasn't pushing the pace at all, just running quick. Then the 4th mile I had to start pushing, and to hang onto a 6:10 pace the fifth mile was definitely challenging. I did the 5 miles in 30:36 -6:07/mile avg - with splits of 6:10, 6:08, 5:58, 6:10, 6:10. It felt great. And the best part was my ankle wasn't hurting at all through any of it. Finished off with 5 more miles easy heading home for 16 miles on the morning - 1:54 - 7:08 avg pace. Now its time to overhaul the garage...fun! |
| NB MT101 - Black 11.5 Miles: 16.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 34.50 | 5.00 | 7.50 | 0.00 | 47.00 |
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| NB MT101 - Green 11 Miles: 5.00 | NB 205 Kimbia Miles: 10.00 | NB MT101 - Black 11.5 Miles: 26.00 | Bare Feet Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
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