| 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 | | 55.00 | 0.00 | 4.50 | 0.00 | 59.50 |
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| NB MT101 - Black 11 Miles: 14.50 | NB MT101 - Green 11 Miles: 10.50 | NB MT101 - Black 11.5 Miles: 29.00 | Bare Feet Miles: 5.50 |
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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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Easy hour up Koehler/Enchanted mesa, down skunk canyon. Gorgeous morning. ~6.5-7 miles - ~1000' vert |
| NB MT101 - Black 11 Miles: 6.50 |
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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 | | 8.00 | 0.00 | 2.50 | 0.00 | 10.50 |
| Had a much better feeling workout today than Saturday. I think the difference was mostly because it was nice and cool in the morning. But I was probably a little more fresh also. Today after the warmup of 3 miles or so and strides I eased into some 400's, notching the pace down little by little until I got to the 73 range and then kept it there. Here were my splits for 10 of them: 79, 77, 75, 72, 73, 73, 74, 73, 72, 72 Did 200 meter recoveries between each. On the last one I tried to kick the last 200 meters to hit 70 seconds, but apparently I didn't have it in me. It felt way harder than the previous 72, but the split wasn't any faster. Clearly that was good timing to call it good for the day. I'm going to do the west end 3K race this Thursday night. My goal race pace will be to see if I can hold onto 77 second quarters for 7 in a row. Its going to be tough...should be fun though. The winner will probably hold 70-71 second quarter mile pace, based on previous results. |
| NB MT101 - Green 11 Miles: 10.50 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy and flat down to bobolink and up the s. boulder creek to marshall and home. Beautiful Sunny morning run. |
| NB MT101 - Black 11 Miles: 8.00 |
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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: |
West End 3K (1.86 Miles) 00:10:07, Place overall: 23, Place in age division: 23 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 2.00 | 0.00 | 12.50 |
| I didn't feel that energetic on my warmup this evening. And I also didn't feel very motivated or energetic at any point in the race. I felt like I could go one pace. I went that pace. I didn't go out fast. I went out behind 30+ dudes. I thought I could be in the top 15 and run 9:45 or so. Not tonight. I split the first 1.5K in right over 5 minutes and finished the race in 10:07 - 23rd place I think. 5:26 pace is my current goal 5K pace so, yeah...not that great of a race for me. And even with a great race right now, I'm not sure I could hold 5:26 for a 5K. I am just getting back into consistent speed work though. I had a month and a half off of that stuff and it definitely shows. But it will come back with consistency. I had a good time being out there tonight though. Its always enjoyable meeting new people and associating with the community of runners and catching up with people. And it was a good workout anyway, to run a couple miles at 5:26 pace. Ran about 12.5 total today, with a super easy 7 miles this morning, randomly meeting and running with Zach Crandall as we happen to live 3 blocks away, and we both happened to be running the exact same loop start at virtually the same time this morning. I was thinking to myself that I sure do warm up slowly when I run by myself. Then sure enough, to prove my thought correct, Zach came trotting by and cruised past me. He wasn't going fast, I was just plodding along at some ridiculously slow pace in the first mile of the run. It was nice meeting him and chatting for about an hour. And for your viewing entertainment:  Breanne going out too fast, and wow...Abe has an enthusiastic fan there!
 Abe nearing the finish line...it was fun to run in with him a bit.
 "C'mon Dad, 3K is way too easy. I have run a 5K after all."
 Breanne at the finish "I don't feel good" She went out too hard and had the pleasure of experiencing that wonderful feeling.
 The turnaround was jammed when I got there.
 Congrats to Patrick Hunt, sealing the deal solidly on 2nd place after out-kicking 4-5 guys.
 Jeffrey beats me at every race...and this time in a fully color coordinated skirt outfit just to rub it in.
 Kick non-existent today...blah.
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| NB MT101 - Black 11.5 Miles: 12.50 |
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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 |
| Really nice run this morning with Nan, easy on the bike paths. I love the chances we get to run together and just chat without distractions. | |
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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 | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
| I woke up at 4:30 this am and drove an hour and a half to pull weeds in this field.  It was a service project for church, had a good time chatting with the guys I rode up with and back.
Then I attempted a 24 mile loop from my house, to bluestem, to mesa, to doudy draw, to marshall mesa, singetree, marshall rode and home. But I lost motivation after I got over to Coalton road in superior. The 90 degrees was starting to set itself in upon me and I decided to call Nan to come pick me up on Marshall road. Gorgeous run though, and I felt great, until the end when the sun had sucked all the water out of me. Ended up running about 16.5 miles ending in old town superior with 1000′ total vertical in about 2:15- 2:20. Some views from the route: 
Bluestem Trail 
Doudy Draw  Marshall mesa near coalton road
 Swimming at Scott Carpenter Park with the family after the run…the water was nice and cool…very refreshing.
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| NB MT101 - Black 11.5 Miles: 16.50 |
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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 | | 55.00 | 0.00 | 4.50 | 0.00 | 59.50 |
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| NB MT101 - Black 11 Miles: 14.50 | NB MT101 - Green 11 Miles: 10.50 | NB MT101 - Black 11.5 Miles: 29.00 | Bare Feet Miles: 5.50 |
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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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