Go slow to go fast.

Week starting Aug 01, 2010

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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
21.950.005.000.0026.95
Inov-8 Roclite 295 Miles: 21.70Five Finger Treks Miles: 5.25Cycling 2010 Miles: 30.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

I got up early (5:15) and ran the Goshawk ridge trail loop today.  The way I run it this is an 11.5 mile loop with 1235 Feet ascent.

The last time I ran this loop was Feb 12.  That day I ran the loop in 1:54 - 9:59/mile.

Today I ran it in 1:38:51 - 8:36/mile -  which was a comfortable pace.

Its cool to see the incremental improvement in fitness by looking back at past results.

This is a gorgeous run in the early morning.  Its largely in the shade and pine trees.  It's a pretty fast trail because its never very steep.  I stopped running it for a while because I was more interested in the higher, steeper climbs.  But it was really fun to come back to this trail and be able to do a faster paced trail run.  I remember when I was running this in the winter the climb up goshawk ridge seemed hard.  Today it seemed super easy.  I guess that's due to fitness level and also being accustomed to 800+ ft/mile climbs lately.

Also enhancing the fun of the run this morning were the really great sounds of two albums I got recently: Band of Horses: Infinite Arms and Yeasayer: Odd Blood.  I really enjoy a lot of the songs on both albums, and a couple songs in particular on both are outstanding.

Did an hour of pushups, pullups and core p90x afterward.  Feeling groovy. 

Inov-8 Roclite 295 Miles: 11.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

Nice and easy cruise around the neighborhood in the evening.

Listening to a new Album by Arcade Fire: suburbs.  Decent stuff, not sure how much I like it yet, it will take me a couple listens to decide.  Not bad though...and 3.99 for an entire album is hard to beat (as long as it doesn't totally stink I guess) 

Five Finger Treks Miles: 5.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.005.000.0010.20

 Was planning to just run an easy cruiser on some trails this afternoon with a friend Rob.  We warmed up together for 2.5 miles, but then he needed to slow down for a bit, so I decided to go ahead and do an out and back section to the top of goshawk ridge and had a chance to chat with Rob more.  It was nice to kill two birds with one stone, talking some business a bit in addition to getting a nice trail run in.  I guess most 'business people' go golfing for their business meetings...I like the trail a lot better.  (Rob's a colleague real estate investor who I do deals with sometimes)

Then it turned into a tougher run than I planned.  Because the out and back section was a mile out and a mile back.  So to try to catch back up to him was going to take some serious effort.  I put it into higher gear as soon as I left him.  And it took me 5 miles of running to catch back up.  He did  just over 3 miles before I was able to catch him.  I was pushing pretty hard to catch back up to him, but it felt good to get a tempo workout in the middle.  Then the last 2.5 it felt great to cruise in the last section of rolly and then down hill back to the cars and catch up with Rob. 

These were my stats for the middle 5 miles - 42 minutes - 8:24/mile pace - 5 miles - 750 Feet ascent/descent.  (Looking back at monday it took me about 45:30 - 9:06/mile pace to run that section)

 It was basically 2.5 miles up to the top of a ridge gaining about 300 feet/mile.  Really fun quick pace runnable trail, but pretty hot out.  Then 2 miles down hill, with about a .5-.75 uphill grind at the end which is where I finally caught Rob at the top of.

Super fun run, felt great, glad I was able to squeeze a run in with good company this afternoon since it wasn't happening during my morning service duty hours (On the home stretch...just 9 more service days til I relinquish my service master title.) 

total today: 10.2 miles - 1:33:54 - 9:13/mile avg. 1100 Feet ascent

Inov-8 Roclite 295 Miles: 10.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Well...its Leadville 100 cram time...starting today.  This week I think I'll be mostly a mt. biker.  Then back to running next week.  I need to get at least some semblance of some biking legs before saturday...we'll see how that goes.

I did 30 awesome single track trail miles today in the Buffalo Creek Area by Pine, CO.  It felt great.  Wasn't really hard at all actually, so I think Leadville is going to be fun.

I definitely don't have a very strong biking legs right now though, so I'll be taking it pretty easy next saturday.  It takes a lot more than 300 miles over a 6 month period to actually be strong on a bike.  But my fitness is good, and the mountain running has definitely helped.  Its just not the same though.

Todays ride was 3:28 - 30 miles - 3400 Feet ascent/descent.  Probably about 3:10 of riding time.  We were taking it pretty easy, stopping at the top of the climbs to eat, and swap bikes, and stuff.  

The area down there is absolutely phenomenal for fast cross country non-technical riding.  It's got some nice climbs, but nothing too steep, and really, really awesome 5-7 mile down hills of superb, smooth single track.  It is exactly the type of mountain biking I really prefer.  I'm not a huge fan of ultra technical mt. biking...its fun, but I like the smooth faster stuff better.  

Cycling 2010 Miles: 30.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.950.005.000.0026.95
Inov-8 Roclite 295 Miles: 21.70Five Finger Treks Miles: 5.25Cycling 2010 Miles: 30.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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