Go slow to go fast.

Week starting Apr 11, 2010

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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

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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to Ukraine's Armed Forces

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 Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.50	0.00	0.00	0.00	8.50

Bare Feet Miles: 3.00	New Balance 790 Miles: 5.50	Cycling 2010 Miles: 21.27

Night Sleep Time: 7.50	Nap Time: 0.00	Total Sleep Time: 7.50	Weight: 185.80

Mon, Apr 12, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

p90x for 1:15 - Arms, Shoulders, Core - Felt great. My core is pathetic. That is my main focus for the next couple months.

No running today, my left heel is still a bit sore, getting a little better each day though.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 187.00

Comments(3)

Tue, Apr 13, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.00	0.00	0.00	0.00	3.00

Did P90X plyometrics today for 1 hour.

Everyone told me, including the p90X people, that it was the 'mother of all workouts'.

not true.(for me)

The yoga kicked my butt twice as hard as the that. I did double time on some of the plyometrics segments just to make it harder. It's probably because the plyometrics is all in the legs and lungs and that happens to be the only part of my body that I consistently work out and I'm already strong there. Whereas yoga is all core strength in which I have never consistently worked and at which I am currently a completely pathetic weakling (that I am going to change however).

In any case, it was still a great workout and worked muscles I would not normally have worked. P90X is proving to be a pretty great overall strength/core workout...I'm digging it.

Average HR for the plyometrics hour: 133 (including warmup and cooldown)

I couldn't resist running barefoot in my shorts and tank top in the 60 degree sun afterward! The inflamation in my heel is gone and it felt great to get out and run again after another week off. I took it easy and ran on the sidewalks and grass around the neighborhood...it was a nice reward after solid workout.

Run stats: 3 miles - 26 minutes - 8:40/mile - HR: 147 avg - 331FT

Bare Feet Miles: 3.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 183.40

Comments(2)

Wed, Apr 14, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

P90X Chest/Back and Core today 1:10

Did a total of 240 various types of push-ups, 50 door jam finger pull-ups (because I didn't have my pull-up bar yet until today). Then did the Ab/core workout that kicks my butt each time and which I can only do about half of.

My left foot is kind of sore in the cuboid area. Its weird because the pain went away there when I had a weird heel pain for 4-5 days. Then the heel pain went away and the cuboid pain is back. Unfortunately Richey is gone for the weekend so I have to wait until next week to get it worked on again. But the good thing is that it gives me a good excuse to work on my core strength right now and build a better foundation, which I really need. So I'm taking it as a blessing.

Night Sleep Time: 7.50	Nap Time: 0.00	Total Sleep Time: 7.50	Weight: 187.00

Comments(2)

Thu, Apr 15, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

90 minutes of P90X Yoga today. Kicked my butt as usual.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00

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Fri, Apr 16, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.50	0.00	0.00	0.00	5.50

P90X this morning, working legs and back.

Basically did hundreds of squat variations and about 100 pullups of different varieties.

Awesome workout, my gluts loved it, my upper body loved it.

Finished off with 15 minutes of Ab work which is just crazy hard, I only get through about half the moves, but it leaves me feeling fantastic the rest of the day.

------------------------

saturday

I had great fun working out today.

Here's how the day went down:

P90X

Woke up at 6:30 and did an hour of p90X Kempo. Basically just punching and kicking the air and doing jumping jacks for an hour. Not a bad little workout actually.

Bike Ride

Then I went for a bike ride on my broken 2 speeder up lookout mountain. Wasn't sure how I would fare riding straight up a mountain in my smallest rear cog, but it was FANTASTICO! I LOVED IT! I started in Golden with a 2 mile warmup to get to the base of lookout mountain, then I hammered out the 4.5 mile climb in 26:09 - a PR for me by over 2 minutes. Which was highly encouraging since I have hardly been riding at all this year. I was out of the saddle for nearly the entire climb just pumping away at an avg Heart Rate of 170. It was a rush. Then I kept climbing another mile to the 'actual' top of lookout mountain. The place everyone tracks time is from the towers at the bottom to the post at the lookout overlook, but it actually goes up another mile from there.
When I got to the bottom I hadn't gotten my fill yet, so I rode back up again. This time my chain was clicking the whole way for some reason, but I still loved it and felt strong. But I turned around about 3/4 of the way up because I was ready to be done.
Total ride: 21.27 Miles - 14.4 MPH avg - HR 146 avg - Ascent/Descent: 3059 FT

Unplanned run...with a spontaneous extension...or two.

Running stats: 5.5 Miles - 8:13/mile - HR: ?? - Elevation: 500FT up/down

New Balance 790 Miles: 5.50	Cycling 2010 Miles: 21.27

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.50	0.00	0.00	0.00	8.50

Bare Feet Miles: 3.00	New Balance 790 Miles: 5.50	Cycling 2010 Miles: 21.27

Night Sleep Time: 7.50	Nap Time: 0.00	Total Sleep Time: 7.50	Weight: 185.80

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