Go slow to go fast.

Week starting Jun 27, 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 

Favorite Blogs:

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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
37.500.000.000.0037.50
Bare Feet Miles: 4.00Inov-8 Roclite 295 Miles: 26.50Five Finger Sprints Miles: 7.00
Night Sleep Time: 5.25Nap Time: 0.00Total Sleep Time: 5.25Weight: 186.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Still recovering on sleep this morning from last weeks up at 4 -5 am routine.  felt good to sleep in until 7:30, then I just had time for an easy but very nice feeling 4 miles barefoot in the sun around my neighborhood.  Took me a couple miles to warm up, then it was over!  Running 4 miles just doesn't cut it...but it was better than nothing.

***Note to SLC area bloggers***

I'm going to be camping in little cottonwood Sunday/Monday this coming weekend...if anyone is up for a fun trail run up at Alta or somewhere else up at the top of little cottonwood bright and early monday morning July 5th, let me know!  It would be great to have some company and maybe run a peak or two around sunrise.

Bare Feet Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 186.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

1:48 - 9 miles - 12 min/mile pace - 3500 Feet ascent - Baseline road up Green Mtn - then down around flagstaff mtn. boyscout loop then down crown rock trail.  Started running at 5 AM - it was the most perfect weather and time of day to be out there, absolutely gorgeous, not cold, not at all hot.  Awesome time to be out there.

Finally convinced my friend Zach to join me for a mountain run.  He did awesome, he was pushing the pace at the top of the climb and I was just barely hanging on.  I think I should have eaten something before hand, because I just felt out of juice at the top of the climb and had to walk several of the steeper sections.   I've only really run the entire thing up Green 1 time, and it was from the other side which is more moderate.  I'm sure I can run the entire front side, but today the energy just wasn't there.

Nevertheless I still PR'd up the climb doing it in 46 minutes.

At the top another guy came running up shortly after us named Jeff.  I asked him his time, and he said it was slow...only 37 minutes.  Nice!  Love it when my PR is a good 30% slower than another guys slow ascent.  Gives me inspiration to keep on improving.  Jeff said he runs it 4-5 times a week.

Looking forward to a couple more fun trail runs and peak runs this weekend in Utah! 

 ** note later ** I realized in looking at my elevation, that my last mile to the peak today ascended 1200 feet!  No wonder I couldn't run it all!  My normal route ascends that much over 1.5 miles, but I took the route to the right vs. the left.  I probably wasn't lacking energy after all...I think until I gain superhuman powers I can feel just fine about myself hiking a little bit on that steep of a mile (23% avg grade?)...what do you think?

Inov-8 Roclite 295 Miles: 9.00
Night Sleep Time: 5.25Nap Time: 0.00Total Sleep Time: 5.25Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Did a really easy and slow 7 miles in 1:01 around our neighborhood with Nan.  It was nice to run with her and chat for an hour.  Nan normally wouldn't be caught dead running 8:40 pace for an hour, but I think she agreed it was probably good for her to take it easy the day before a race.  I personally just didn't feel like going hard at all because I would rather save my energy for the weekend trail running (probably motivated by wondering how the heck I'm going to try and keep up with cody and/or jon tomorrow?) 

Five Finger Sprints Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 187.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.500.000.000.0017.50

We went to Logan and stayed with Scott Ensign and his family last night.  Thanks Scott!!

Nan ran the 15K Freedom run down Blacksmith fork this morning, won the women's race and set a course record I think in 53:15 or so.  Congrats and nice run Nan!

After the race Cody Draper was nice enough to take me on an amazingly fun trail run starting at Richards Hollow up Blacksmith Fork. Fortunately I was feeling good, and he is still in recovery mode from winning the Logan peak race last week, so I was able to hang with him for the 8.75 mile run straight up.   The run up felt great, weather was outstanding, and the scenery and trail incredible.  We caught sight of a moose walking out of the meadow as we entered at one point, 100 yards away or so.  And all but 2 miles of the uphill was a gorgeous single track.

We cruised the downhill pretty fast, and the most fun section for me was the 2-3 mile section through smooth single track, blasting through river crossings and running sub 6 min/pace.  The river crossings were awesome because it just drenched my legs and feet in brisk water...felt so good.  There were probably 10 of them but I would have loved more.

The last 2.5 miles down hill were pretty steep and sometimes technical, so I hung back a bit there, content to cruise in at 8:30 pace back to the car and just lose myself in the mountain.

What a perfect run, and great company.  Thanks Cody...that was a blast!!  I usually run by myself, it was great to have good company on a great trail.

We did a total of 17.5 miles, avg about 9:20 pace, in about 2:44 total time (I forgot to stop the clock for maybe 5 minutes of stop time) - Garmin says 6000 Feet Ascent - which has got to be high...we started at 5300 feet and topped out at 8900 - so 3600ft.  Of course there were ups and downs along the way, but an extra 2400 feet?  I'm sure the garmin is generous.

It was a perfect training run for me since it was 2 weeks out from the northfork 50K and the elevation gain was slightly more challenging than the race but not much.  Feeling that good during that run got me excited to see what I can do at my 2nd 50K.

Here are some pictures and a video of last night hanging out at Scott's house with some other FRBers, the race this AM, and the subsequent trail run.  What a fun time:

Nan and Ali at Scotts house
Paul P and Dave S
good times at the Ensign house
Scott and Cody
Paul finishing strong, actually he made it look like a stroll through the park to blow everyone away
15K under 48 minutes? ummmm...yeah, that's fast.
Nan mirroring Paul's insanely fast finish that didn't even look hard to her.

I think she finished in 53:15 or so...I think 4-5 minutes in the lead

Scott pushing strong to the finish
Early on in the run up Richards hollow, what is cody stopping for? Oh...yeah, that.
View down into logan from the high point of our run around 9000 ft.
Cody pointing out Logan peak
Cody and I at the half way, about to head down
River crossings abounded...very refreshing


Inov-8 Roclite 295 Miles: 17.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
37.500.000.000.0037.50
Bare Feet Miles: 4.00Inov-8 Roclite 295 Miles: 26.50Five Finger Sprints Miles: 7.00
Night Sleep Time: 5.25Nap Time: 0.00Total Sleep Time: 5.25Weight: 186.50
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