Go slow to go fast.

Week starting May 29, 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
39.007.502.500.0049.00
NB MT101 - Black 11 Miles: 35.00NB 205 Kimbia Miles: 7.00NB MT101 - Green 11 Miles: 7.00Cycling 2011 Miles: 18.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.002.500.0010.00

~10 miles in the airport in Madrid Spain - 1:18 - 600' vertical

I did 15 hill repeats up and down the spiral parking garage which was four flights high, about 40'.

It worked out great to get some good training in on a long layover.  Then I took a bath in the sink in a handicap bathroom and left a nice pool of water on the floor for someone to clean up so that Nan and I didn't die from my stench on the 10 hour flight back to Dallas. 

NB MT101 - Black 11 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 glorious miles across the BST north from Fruit heights into layton etc. and back.  46 minutes out to the high point.  34 minutes back to my in-laws house.  1600' vertical - 1:20 total time.  Felt great to be to the rockies, running on trails.

NB MT101 - Black 11 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles slow and easy and flat

NB 205 Kimbia Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles - 1:01:42 - 1000' vertical - skunk canyon across mesa, down bear.  Such a beautiful morning.  Inside of my lower left leg started feeling weird toward the end.  

NB MT101 - Green 11 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

By the end of the day Thursday my left lower leg felt pretty stiff.  I did some ART.  Then I did 25 minutes of electrical stimulation on it with the compex at night.  Felt almost totally better this morning, but I was kind of itching to ride a bike, so I rode up flagstaff road from my house to the top.  It felt really good.

18 miles - 1:21:22 - 13.2mph - 2600' vertical

And now for your viewing enjoyment....some pics of some rides etc. in France from our trip the last couple weeks.  We got back into town on Monday night.  Had a really fun time riding over there.

 

 Starting up toward mont ventoux with Nan and my brother in law Matt

 

 Riding up L'Alp D'Huez

 

Mt ventoux - about 8K from the summit

 

Nan looking back down the switchbacks on L'Alp D'Huez 

 

Jurgen Van Den Broeck  (5th place at tour de france last year) arrived at the top of the Tourmalet a few minutes after us.  He couldn't quite keep up.

Cycling 2011 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
7.507.500.000.0015.00

15 Miles of green mountain beat me up more than it seems like it should have today.  I was going to do two laps up and down green but only had the heart for 1.5 laps.  I was mentally pacing myself and not going too hard the first lap up, knowing I had a second lap coming, and I set a PR by about 40 seconds for the route which was cool.  Its always a great feeling to PR when you're not even going all out.

I was feeling good.  But then for some reason about half way down the mountain I just started dragging big time.  It was weird.  So I got to the bottom, regrouped, and headed back up, but slowly, and mentally not into going hard at all anymore.  Finally started feeling good again after turning around to come down half way back up the mountain.

Loved the hot afternoon run in the mountains though.  It was pretty glorious to be running mostly naked through the amazing single track and switch backs that make up bear canyon.  I had the thought of going and running up in golden gate park today to get on some fresh single track and watch the 50K that is happening up there today, but I didn't want to make the 45 minute drive.  I'm glad I didn't, because the single track in my back yard is amazing.  Even though its not new. I could run up and down that same trail all day and not get bored with it.  

15 miles - 2:30 - 10:00avg - 3800' vertical.

That was a pretty good logan peak simulation run I think.  But I was dragging more today than I would have liked to be.  And I wish I would have felt up for the full 2 laps up to the top of green and 5K in vert over 18 miles.  Maybe next weekend....I've still got a few weeks.

NB MT101 - Black 11 Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
39.007.502.500.0049.00
NB MT101 - Black 11 Miles: 35.00NB 205 Kimbia Miles: 7.00NB MT101 - Green 11 Miles: 7.00Cycling 2011 Miles: 18.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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