Go slow to go fast.

Week starting May 01, 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
47.806.204.000.0058.00
NB MT101 - Green 11 Miles: 24.50NB MT101 - Black 11.5 Miles: 19.50NB MT101 - Black 11 Miles: 10.00Bare Feet 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
3.503.000.000.006.50

This morning started as a slow easy run up table mesa to skunk canyon, to mesa.  Then at the top of the hill, 30 minutes and 3 miles in, I realized I only had a little over 20 minutes to get back home in time for Nan to take Abe to school.  I still had 3.5+ miles to go on my loop.  It was all downhill though, so with a little more steady effort of a 5:31 and a 5:40 mile in the middle I made it back with plenty of time.

6.5 miles - 53:29 - 8:13 avg - 910' vert 

NB MT101 - Green 11 Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.303.200.000.008.50

Green Mountain.  1.5 mile warmup up and down gregory trail.  Then ran a steady effort up Green via gregory/greenman (the middle route up green).  Turns out flat speed training doesn't seem to help when it comes to running up steep mountains.  Not that I thought it would.  I definitely don't see any progress in climbing speed lately.  But that makes sense since lately I have only been doing a solid hill climb once every couple of weeks.  But I'm going to shift gears slightly now with Logan peak coming up at the end of next month.  I'm going to start doing a lot more vertical each week.

8.5 miles - 1:47:00 - 12:35 avg - 3190' vertical

NB MT101 - Black 11.5 Miles: 8.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Gorgeous morning.  50 degrees at 6 am and sunny and calm.  Ran over to lower big bluestern, up to the upper bluestern, to mesa, down north shanahan and home.  Could have stayed out there running all day today it felt like.  Except I thought I was doing an 8 mile loop to get home in time to help get the kids ready so Nan could get out the door, but it was actually a 10 mile loop.  Oops!  Hard to correct for that when you're 5 miles away from home and you don't know that.  I opted not to do the accidental tempo run and try to cram 5 miles into 25 minutes since I have a speed workout planned for tomorrow.

10 miles - 1:21:36 - 8:09 avg - 1100' vertical

NB MT101 - Black 11 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.004.000.0011.00

I met up with Brendan pre-sunrise this morning for an interval session out on the lower Bluestern trail.  Bummed that Schlarb is getting deployed to Iraq this week...but I'm glad to have Brendan wanting to get together for weekly speed sessions now.  He had to be home by 7, so 5:40 am we were on it.  The cool thing is that sunrise is already nearly upon us by that time.  It is really nice getting out that early now that its already light.  By the time we finished our warmup at 6am the Sun was out.  I love this half of the year (just a little bit more than I love the other half)!

The workout today consisted of the following:

warm up ~21 min. then stretch a bit

3 or 4 strides.

Then the following, with 2 to 3 min down hill recovery between each

 

  • 1/2 mile up hill - 3:03 - 50' ascent
  • 1 mile - 1/2 up, 1/2 down - 5:53 - 70' ascent, 70' descent
  • 1/2 mile up - 3:06 - 55' ascent
  • 1 mile - 1/2 up, 1/2 down - 5:56 - 80' ascent, 80' descent
  • 1/2 mile up - 3:05 - 65' ascent
  • .3 mile - 1:46 (5:53 pace) - up and down pretty steep with 27' net ascent

Then we cooled down easy across lower shanahan and down lehigh street.  

 

11 miles -  1:24 - 7:43 avg - 700' vertical

It was weird to be getting home from my workout at 7 am when the family was still just finishing breakfast.  Nice though to get after it early.  The workout felt great too.  

NB MT101 - Black 11.5 Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles barefoot easy and slow this morning on the bike paths.  Didn't have time to go any farther because I woke up too late...oh well.  It was a nice 36 minutes anyway.

 

Bare Feet 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
18.000.000.000.0018.00

Picture rock trail at Heil Ranch, looking toward Lyons 

AAAAAAAAAHHHHHHHHH!  

(Interpretation: that was half scream-of-summer-mountain-running-joy and half sigh-of-winter-abated-relief)

Such a gorgeous day to be out running through the mountains.

A section of the nicer smooth single track at Heil 

The new-to-me single track at Heil Ranch was pretty cool.  A bit rockier than I like best, but still pretty cool.  It did have tons of sections of just smooth rolling single track that were really nice.

Came within inches of stepping on this guy.

About 30 inches long

I prodded him off the trail with a stick and he got freaked out and started rattling like crazy as he slithered away.

I'm really happy about the 75 degree May sunshine right now.  And I'm also stoked that Abe and Breanne learned to ride without training wheels this week on their bikes.  This weather calls for our first official bike ride together for sure.

Weekly Total: 58 miles - 8 hrs 46 min - 8400' vert

April Totals: 199.5 miles - 28 hrs 30 min - 17000' vert - 975 push ups, 390 pull ups, 6 days core workout

NB MT101 - Green 11 Miles: 18.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
47.806.204.000.0058.00
NB MT101 - Green 11 Miles: 24.50NB MT101 - Black 11.5 Miles: 19.50NB MT101 - Black 11 Miles: 10.00Bare Feet Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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