Go slow to go fast.

Week starting Jun 13, 2010

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2009201020112012
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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
15.407.500.000.0022.90
Five Finger Sprints Miles: 7.50Cycling 2010 Miles: 8.00Five Finger Treks Miles: 7.00Inov-8 Roclite 295 Miles: 7.90
Night Sleep Time: 13.00Nap Time: 1.00Total Sleep Time: 14.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.007.500.000.007.50

No running this morning...got up at 5:30 to do some lovely community service though!  My reward for being an idiot...I get to do it all summer long...hurray!  Cleaning up trash and sweeping at the city auto shop is total joy, just in case you were looking for something to do in your discretionary time.

But I did get a nice fast run in in the afternoon.  The weather turned gorgeous and I snuck out for quick 55 minutes and got 7.5 miles in at about 7:26 pace - about 600 feet of ascent on the out and back.  Felt really strong coming up the last mile up hill. 

That's two road runs in 3 days for me, I better repent and get back up to the mountains where I belong.  But I do admit it is fun running faster flatter stuff sometimes.  Running is just great all around.  I feel so fortunate to finally be able to run far without hurting myself after over a decade of being stumped by the whole deal.

Five Finger Sprints Miles: 7.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.500.000.000.000.50

Did a super easy mtn. bike ride this AM with a friend who has never been mtn biking.  He did great, it was nice to get out and just spin the legs, be in the beauty of the mountains and hang out with a friend.  Not much of a workout, but a good time.

This evening the kids were running around the block, so we started having family races around the block.  That was fun.  The kids did 3-4 quarter mile laps barefoot around the block and I did a couple with them.  Its funny to see how fast they get winded, but they love it.  And they stop after a quarter mile and just guzzle the water and hold their chest that hurts.  Totally fun running with the kids. 

Cycling 2010 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles super slow around my neighborhood at 11 pm. - 55 minutes - 9 something pace.

I was tired, but stir crazy.  I knew I wouldn't get to run in the morning and I hadn't done any exercise yet today, so I got out for a run.  It was very dark and I had no light so I was moving even more slowly, and I felt like taking it really easy in general. 

Felt great to get out and move for an hour, and running shirtless in the cool 70 degree clear moonlight was really nice....so glad its summer! 

We're going camping Friday night and I'm going to run trails early saturday, then the kids and I will watch Nan clobber it in a 15 mile dirt road race at 9000 feet afterward...its going to be fun. 

Five Finger Treks Miles: 6.00
Night Sleep Time: 6.00Nap Time: 1.00Total Sleep Time: 7.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.900.000.000.008.90

What a glorious day in the mountains!

Woke up at 4:30 in our tent to a train passing right by our campsite...no wonder the site wasn't taken!  But it was perfect timing because I was itching to get out for a run.

Ran from 5 - 7 am - We were camping by the moffat tunnel at about 9200 Feet - I ran up the road a mile until the wilderness area single track started, which was simple phenomenal trail.  I ran into a couple huge Elk in the pre-dawn which was kind of cool, they were about 100 feet off and just ran across the trail and off into a gully.

I was just out to take it easy and run enjoyably through the mountains.  I couldn't help stopping to snap pictures and take in the beauty.  Did about 8 miles with about 2600 feet ascent.  All really easy paced...14 something miles was my overall average which included all my stopped time enjoying the scenery.  Enjoyed the climbs and the descents quite a bit, really just loved being out in the mountains running around in the pre-dawn and then sunrise.  I'm not a morning person AT ALL - except when I'm in the mountains, then I can hardly wait unitl its light enough to get out and bike or run or fish or whatever it is...mornings are so amazing in the mountains.

Ran with my nathan hydration pack which I really like a lot, thanks for the tip Jon - I don't even notice I'm wearing it because its so high on the back and light, and it packs 70 oz. of water...I love having ample water.

After I got back, we took down our camp and took Nan down to start her race.

She did amazing as usual...you can read her report - she ran 15 super hilly miles at about 9000 Feet elevation in like 6:28/mile pace...1:36.  She's crazy fast.  She got beat by a lady Named Nuta who did a 2:24 marathon at chicago and has been pro for a while.  Although, Nan did beat Nuta in the Bolder Boulder a few weeks ago.  Nuta had the advantage in this race though because she trained specifically on the course and had won it the year before.  It was fun to watch the race, Nan certainly gave her some stiff competition.

Then the absolute highlight of the day was doing the family fun race with the kids.  I ran with Breanne, my 4 year old, who ran the entire mile, and just loved it.  She was so proud of herself and her metal for finishing.  And my 2 year old even ran/got carried by Nan, for a half mile and was THRILLED with getting to pick a prize and a metal.  Abe also ran it much faster than Breanne and I, they all loved it, and I think I loved it more.  Its so much fun to see the kids getting excited about running and camping and life in general.

Oh, and then I got home to a GORGEOUS new mt. bike on my front porch...does this day ever stop!! (sorry, runners, I may lose you here unless you were/are a biker too).  I got the major hookup on a dealer cost on a Fuji 29er outland full suspension with sram XO components...a totally sweet set up.  I have to admit, since I'm a lot more into running these days, the whole part about the cost and the gear required for biking doesn't do it so much for me anymore, and is actually kind of a nuisance.  But I also admit I was pretty stoked to put the bike together for the sake of getting out and hitting some trails.

And, I must say, it did not let me down.  The challenge with biking is that if it is going to be reallyfun, you really need good gear, which costs a lot.  But with the right gear, biking is fantastic stuff.  No more beat up 10 year old bike means you will see me mixing in a lot more mt. bike rides on the trails I'm running this summer.  It was such a blast riding for an hour and a half this afternoon up and down some crazy steep stuff, just pouring sweat by the buckets on the way up, and bombing the down hills.  Tons of fun!

I was so ready for a saturday like that after a busy week of work (and 12 hours of community service which was putting a damper on my morning workout routine)

Here's some pics from the day:

Before sunrise, and before starting to really climb on the early run

Sunrise in the mountains

Cool pond near one of the high points

Coming down, gorgeous day, awesome trail

One of the many bridges along the trail, I love running back and forth across rivers, its always fun.

Often the trail was a river, and it felt great getting soaked - I love how my roclites held up with getting completely soaked, even early in the run, it never bothered me once, they drain really well.

Looking back at the tunnel where the trains go through the mountain here.

Start of Nans race

Right after they started, Nan going out strong (I think she realized after a little too strong perhaps)

Breanne absolutely loving her first mile race

Ali pretty thrilled with her metal and her prize, she couldn't stop talking about running either, pretty funny.

Biking at White Ranch, why have I not ridden or run this trail before now??? 15 minutes away and absolutely awesome!

Just look at the views from the white ranch trail, and this doesn't do it justice

Rob Davis, now there is a dude who can ride a bike, I was seriously in awe at the crazy technical stuff he was able to ride that I had no chance on...I have to bow down to him on the technical riding scene.

Five Finger Treks Miles: 1.00Inov-8 Roclite 295 Miles: 7.90
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.407.500.000.0022.90
Five Finger Sprints Miles: 7.50Cycling 2010 Miles: 8.00Five Finger Treks Miles: 7.00Inov-8 Roclite 295 Miles: 7.90
Night Sleep Time: 13.00Nap Time: 1.00Total Sleep Time: 14.00Weight: 0.00
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