| 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 | | 34.25 | 17.25 | 1.25 | 0.00 | 52.75 |
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| NB MT101 - Green 11 Miles: 31.50 | Cycling 2011 Miles: 23.00 | NB 205 Kimbia Miles: 5.00 | NB MT101 - Black 11 Miles: 16.25 |
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy 7 in about an hour - 500' vert. marshall to bluestem to lehigh. Took about 30 minutes just to wake up and warm up from the weekend. For some reason Saturday's run really took it out of me. Which is odd because it wasn't that big of a run. That happens sometimes though randomly it seems. Usually the next weekend I feel way better when it does. Hopefully that is the case here. |
| NB MT101 - Green 11 Miles: 7.00 |
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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 | 4.00 | 0.00 | 0.00 | 10.00 |
| Did a track workout today. Had the hankering to do 20 x 400 in some track spikes I picked up at good will for 5 bucks. They worked OK, but they were a little tight on my forefeet. Anyway, after 10 of those 400's my recovery was starting to take too long, so I bailed on the 20 of them idea. Then I ran 6 laps (1.5 miles) at 6 min. pace just to get some more miles in quicker, but in a pain free sort of way. My 400 meter splits were as follows: 79, 81, 78, 76, 74, 74, 74, 75, 72, 75 My 200 meter rest splits were like this: 59, 64, 59, 66, 66, 72, 70, 70, 75, 78 I could tell I was needing to be done with 400's after 10 because my recovery intervals were getting too long. I would really like to be able to knock out 20 X 400 repeats in 68-69 seconds. I've got some work to do to get there obviously since I couldn't even do 20 at 74-75 pace. I'll get there though as long as I keep at it. Totals: 10 miles - 1:17 - flat |
| NB MT101 - Green 11 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 | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| AM - Rode my mountain bike around marshall mesa for almost 2 hours...really nice ride. Met a guy Ron White out riding and rode most of the time together. PM - Easy hour on the mesa trail with Eric W. - 800' vert - 5.5 miles - about 55 minutes.
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| NB MT101 - Green 11 Miles: 5.50 | Cycling 2011 Miles: 23.00 |
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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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| | Race: |
Uni-Hill 2K (1.25 Miles) 00:06:30, Place overall: 15, Place in age division: 15 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.75 | 0.00 | 1.25 | 0.00 | 14.00 |
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We had a fun time at the Uni-Hill 2K last night. Here are some pics and a quick report. Results here: I was 15th overall in a time of 6:32 (5:15 avg pace) 
Abe nearing the end 
Breanne having fun  
Dinner at the sink with Friends at the start/finish. Good times.  
The first dowhnill 
The finish sprint  Todd Straka, leading then winning the masters division in 6:30
Did a really niceand easy 9 mile jog with Nan in the morning in the cool 60 degree mist around boulder. Really pretty and peaceful run, and really nice to spend the time chatting without distractions. Reminded me of being on Vacation again. Then in the evening Abe, Breanne and I did the race. What a fun event! We signed up for the 3 race serious with a 2K, 3K, and a mile race throughout the summer evenings. The kids get really stoked to go do races. Its pretty awesome to see. With Abe, we've been trying and trying to catch his interest in ANY activity this summer...and the only things he ever expresses excitement or interest in is camping, running, and biking. DANGIT! WHAT IS WRONG WITH THIS KID! (secret grin of delight that he on gets stoked about all the really cool activities) Seriously, we try talking about swimming, soccer, karate, baseball, etc. etc. Nope. no interest at all. I guess kids can see right through our guise and they know all those other things must be lame since they never see us doing them. So far they seem to want to do the things we're do. Works for me!! I'd SOOOO rather go do a race with the kids than go watch them swim or do gymnastics or whatever.he wants to do is camp and run. Anyway, Abe and Breanne did awesome, both took 3rd place in their Age. It was cool because they do timing chips and everything, and the kids were way into it. Abe has been wearing his finishers medal non-stop today. I had a great time racing also. It was a really hilly course. Basically straight up then straight downhill for a 1/4 mile stretch each way, repeated twice with a couple 1/8 mile flatter spots. People ahead of me pulled away from me on the up hills and I reeled them in or passed them on the downs. It was fun to push a hilly short course in 5:15 pace... but I'm pretty sure taking out the hills I could be under 5:00 pace on that distance right now. I'm really looking forward to testing that out though in the pearl street mile coming up. |
| NB MT101 - Green 11 Miles: 9.00 | NB 205 Kimbia 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 | | 3.00 | 13.25 | 0.00 | 0.00 | 16.25 |
| We were camping at Marshall lake last night/this am, 2nd weekend in a row, this time with the whole family. Its absolutely gorgeous there, and secluded. And its only 10 minutes from our house which is really cool. Its a private lake but one of our friends is a member so we are fortunate enough to get to hang out there. The kids love it. All morning we were fishing and playing with frogs. The kids could have caught and played with frogs with their other friends there all day if we let them. Had a really nice run in the morning. Woke up right about at sunrise, 5:20, and was welcomed by an calm and beautiful morning. I didn't see another soul for an hour and a half as I cruised up the quiet trails around community ditch trail, up dowdy draw, and over goshawk ridge. I warmed up slow the first few miles and then felt pretty quick and smooth the rest of the run, and just highly enjoyed being out in the morning sun with the really vocal bird singing to me the whole time. 16.25 miles - 2:09 - 7:56 avg - ~1500' vert. |
| NB MT101 - Black 11 Miles: 16.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 34.25 | 17.25 | 1.25 | 0.00 | 52.75 |
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| NB MT101 - Green 11 Miles: 31.50 | Cycling 2011 Miles: 23.00 | NB 205 Kimbia Miles: 5.00 | NB MT101 - Black 11 Miles: 16.25 |
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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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