Go slow to go fast.

Pearl Street Mile

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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.  

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My Family 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
28.5025.501.501.0056.50
Altra Instinct July '10 Miles: 50.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.001.500.0010.00

Another gorgeous morning run.  Sunrise is getting later though, which is a bummer, but we still have a couple good months of awesome light mornings left.

Warmed up for 6 miles with Eric W. this morning, and then hit the track for a few short intervals at mile goal pace - 4:40.

I did 4 x 100 to get the turnover going, and surprisingly felt good starting out right on pace at 16 and 17 for each one.

Then I did an 800, a 400, and a 200.  My main goal was to run an 800 at race pace to get a feel for it.  And wow...I got a feel for it.  And the feeling wasn't all that amazing.  Meaning after the first 400 meters at 69 seconds I started to feel a healthy burning sensation throughout my body and could tell I was taking myself to a place where I have not been before, or in a long long time. 

That second lap of the 800 felt steady and controlled, but also, kind of scared me for the mile.  Because if it hurts like that in only the 2nd lap, what am I going to feel for laps 3 and 4?  

Its kind of unsettling, but kind of exciting also.  I'm intrigued to find out what it feels like to try and hold that pace for the full mile.  And I'm pretty certain its going to hurt.  And for some reason I don't think I fully understand, I am looking forward to that with some excitement.

I did the 800 in 2:21.  So pretty close to right on pace.

Then I rested for 3 or 4 minutes.

Then I ran a 400 in 65 seconds.  Huh...that was faster than planned, but felt easy relative to the 2:21 800.

Then after some rest I did a 28 second 200.

Still not sure why I feel compelled to run 200's so fast, because I can't even come close to holding that pace for any longer distances intervals.  But for some reason I gravitate toward that speed on the 200's.

After that, I'm not feeling all that confident in being able to hit a 4:40 mile.  But I'm going to give it my best shot, because I do believe its possible with the adrenaline of race day, and I'm curious to find out if it is.

I'm fairly certain I can run a 4:50 right now, and I could definitely run a 5:00.  But 4:40, based on the paces of my workouts, seems to be pushing the edge a bit for me.  Which I guess is why I'm motivated by it.  We'll find out soon enough.

I believe I could get my mile time down below 4:20 with another year or so of consistent training for it.  Not sure if I'm motivated enough to do that type of training or not.  But I do enjoy getting at least one flat speed session in each week, even when training for longer distances.  And I plan to continue that.

Speaking of longer distances, I'm also planning on running a marathon this weekend up Kings peak and back in Utah.  So I'll be racing twice this week, and my pace for the 2nd should be close to double my pace for the first.  Hopefully an all out mile effort doesn't zap me too much for the marathon two days later.  How bad could it be though right?  It's less than 5 minutes of running after all.

 

Altra Instinct July '10 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Nice easy jog this morning out marshall, up s. boulder creek, to mesa, N. bluestem, mesa, down bear canyon to table mesa, to bear creek path, creekside elementary, home.

10 miles - 1:31 - ~1500' vertical 

Altra Instinct July '10 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Race: Pearl Street Mile (1 Miles) 00:04:44, Place overall: 15, Place in age division: 15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.001.005.00

Had a great time racing my first ever flat road mile tonight, and was mostly quite pleased with where I ended up.  

See full report and pics here  

Altra Instinct July '10 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles - 45 min.  - Barefoot easy recovery run on the bike paths.  Feeling good and excited to run long in the mountains tomorrow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Race: Quest for Kings Marathon (25.5 Miles) 04:48:00, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0025.500.000.0025.50

Here's my Quest for Kings race report

I had a great time running with facelessghost and trevor the first 10 miles and then was solo from there.  Thanks Jun for organizing a fun day, it was a huge bummer you weren't able to make it, you were missed.

Altra Instinct July '10 Miles: 25.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
28.5025.501.501.0056.50
Altra Instinct July '10 Miles: 50.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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