Go slow to go fast.

Week starting May 23, 2010

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Member Since:

Nov 11, 2009



Goal Type:


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.


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.  


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.  

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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
Inov-8 Roclite 295 Miles: 15.65
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Haven't been running this week yet.  My foot is feeling a bit better each day, but I'm glad I'm still resting it.  I'm going to run 2 or 3 times later this week, once I get some other shoes to test out.

I purchased 4 pairs of Inov-8's of various styles and sizes in order to try them on.

Nobody in Colorado sells them, so fortunately Zappos has free shipping both ways and no tax, so I'm just going to try on a bunch and send back all but the best one and then give those a shot.

 I got 1 pair today, the Talons.  I think I got them too long, but the problem is all Inov-8's seem to be medium width with no other width options and I have wide feet.   So I ordered longer to see if that would help, but all it does it make them feel like clown shoes.  Taking out the insole seems to help, but I'm not sure there is a really good shoe solution out there for my wide foot that because all the wide shoes I can find all have big raised heals.   I really wish stubbing my toe wasn't an issue because I really love running in my FF's and they fit me perfectly.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance


I managed to get a 90 minute p90X workout in today, but no running, because I was waiting for more shoes to come since the first pair didn't fit well.

Well, after stubbing my left pinky toe REPEATEDLY in an EXCRUCIATINGLY painful way the last 2 weeks while mountain running, I have decided I need to do something to protect my toes better on certain types of runs.  

So I'm in the market for some flat soled shoes that give my feet as much room to perform naturally as possible.

Zappos.com folks...WOW! If you want fast service, go there.  Free overnight shipping, both ways, and no tax?!?  Who needs a shoe store?  Last night at 8:00 pm I placed an order online for 3 new pairs of inov-8's so I could try them on, and the package was on my door step tonight at 6:30 pm...with ZERO shipping charge. 

Now I just need to decide on a pair and ship the rest back for free.  But its a tough decision because I appear to have 3 great shoes to choose from.

Here's what I got:

From left to right, the roclite 295, mudroc 290, and the X-Talon 212.

All of them would work fine I think.  I like them all for different reasons.

This is the roclite 295, it is by far the roomiest and most comfortable.  I was very surprised and pleased with how much space there is in the toe box.  But its also the most bulky (not that its even bulky at all by the normal trail shoe standards)

This is the X-Talon.  It's only comfortable for me if I remove the insole, otherwise its too tight.  But I found while running around the house that this one is by far the lightest and lowest profile, with the flattest sole and most flexibility.  This one definitely gives the foot the most natural flexibility.  But its pretty narrow and doesn't give the toes much room to move around.  It feels good enough though, and I'm leaning toward this one because I'm so accustomed to my soles being right on the ground, and this one gets me closest to that out of the options I'm faced with.

How do I decide??  Or maybe I keep them both and try them both out.  But that's an extra hundred bucks I have to drop to do that and I don't think that's necessary because I only really would use 1 pair, the one I liked more.


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

I decided to go with the Inov-8 Roclite 295's.

I brought all my various shoes to the trailhead this morning because I still couldn't figure out which shoes to go with and I thought maybe the trail would fill me in on the decision.

As I compared I remembered that the only reason to get different shoes was for protection from breaking my foot on rocks and stumps.  And the roclites were the best choice in that regard.

 Also, they are by far the most comfortable fitting.  No tightness in the toes...and I didn't even have to remove the insole to get no tightness like I did in the NB 790's and the inov-8 talons.

Plus, jun and nevels, how could I resist your convincing conviction in the roclite 295's?  You guys may as well be sponsored by that exact shoe with how much you raved about it.

Well, I ran an easy 5.4 miles, about 45 minutes on a rocky, hilly trail by my house and they felt great and did the job well of protecting my hurt left foot from pain and further injury.  I'm very pleased with them and glad I went with the comfortable route rather than succombing to my ingrained desire to have as little sole as possible.  I think these are going to be a good trail shoe for me.

So thanks for the recommendation.

Inov-8 Roclite 295 Miles: 5.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Today I just did about 90 min of p90X.  125 pullups and a bunch of lunges and squats and the glorious Ab Ripper X.

But last evening I got another 3.5 miles in, totally leisurely and half of it was hiking.  Nan and I got a baby sitter and went out to eat in Boulder.  Then we hiked Mt. Sanitas.  It's a 1200 foot climb in about 1.25 miles, pretty steep.  I hiked most of it and enjoyed it a lot.  But at the top I couldn't resist the urge to run the last 3-400 yards up to the peak, which felt great.  Then we ran the last mile or so down the end of the loop.  It was a nice date.  So much better than dinner and a movie.  Sitting on the peak at sunset looking at the lights come on over Boulder was a great way to enjoy time with my amazing wife.

Inov-8 Roclite 295 Miles: 3.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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That was an interesting run, it totally surprised me.  It was a blazing fast 6.75 miles in 1:38.

I went to run Green Mountain because I wanted to see how my fitness level was coming along with a run up green as a test (and because its just a sweet fun trail).

It was a COMPLETELY GLORIOUS spring day and ALL of Boulder was out on the trails enjoying it. There were people everywhere, but the trail is wide enough it didn't make it hard to run.  Seriously, its crazy how many cars and people there were around the base of the trails.  But once in the mountains it didn't seem like there were that many people around at all.

The first mile is super steep, tons of stair stepper sections, and climbs over 900 Feet in 1 mile - And I did it in about 16 minutes...which was actually really fast for me.

The second mile is more than twice as easy since it only climbs 400 Feet.  I got my avg pace down to 13:59 by the end of that mile.  I was shooting for a 15 min/mile avg total to the peak, so I knew I had some work to do in the last mile because it climbs another 1000 Feet in the last 1.3 miles.

Then all of a sudden I found myself mysteriously trying to make out a faint trail with dead tree fall crossing the trail all over.  At first I thought it was just a bit odd, and since I had never been this high without snow cover I just assumed that's what the trail looked like.  But the faint trail I was on was now going straight up an insane incline and I realized I was off track.  I had no idea where I had lost the real trail.  so just decided to keep heading up.  I got really disoriented and couldn't even tell if I was on the right mountain any more, it was really strange.  And it was disheartening.  And did I mention it was now insanely steep?  I was barely even walking at this point.  And at points I was scrambling up cliffs...yeah, I'm pretty sure I was off the trail.

Eventually (20 minutes later) I popped out on a trail and saw people and I was a 100 feet from the peak of Green, happily still on the right mountain so my bushwhacking could come to an end.

My detour had shortened the distance to the top by over 1/4 mile.  And I learned very clearly that you would have to be in some AMAZING shape to be able to actually run up an incline of 700 Feet over .4 miles which is what the last portion of my 'run' today was.  At that point in the run I was barely walking, let alone running up something that steep. My avg pace for the ascent ended up at 20:10 per mile...SMOKING FAST EH!?  

I felt like I could relate to the Barkley runners in some really tiny small way, and it did not give me any desire to ever do that race for some crazy reason.

By the time I was on top I was dripping sweat like crazy and it took me 10 minutes longer than it would have if I had stayed on track.

I felt great running down and felt like I was almost cheating being able to blast down rocky sections with my padded and protective roclites. 

I hope all the steep running I've been doing lately has prepared me well enough for MY FIRST ULTRA THIS COMING SATURDAY!  The race I'm doing has about 9,000 feet of climbing over 30 miles, but none of it is quite as steep as the Green mtn. ascent, so I think I've been training on the right terrain.  But also, 31 miles is way farther than I have ever run before,  I'm excited to see how it goes.  My body, legs, and feet all feel like they are finally ready to go and not injured, so I'm pretty stoked to go into next weekend feeling good...its going to be fun...I can feel it.

Inov-8 Roclite 295 Miles: 6.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
Inov-8 Roclite 295 Miles: 15.65
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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