Go slow to go fast.

Week starting Aug 22, 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
13.504.001.000.0018.50
Cycling 2010 Miles: 8.00Bare Feet Miles: 4.00Five Finger Treks Miles: 7.00Inov-8 Roclite 295 Miles: 7.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 182.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Got my new replacement mt. bike put together this morning and took it out for a short spin.  It felt really good...looking forward to some more fun rides on it this fall.

Cycling 2010 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Did a super easy 4 miles barefoot around my neighborhood today.  Surprisingly it was an easy pace and I did it in 29:08 - 7:16/mile.  Apparently my body is totally recovered from the Marathon Saturday.

I didn't have any soreness in my legs after the marathon except for on the outside of my lower legs.  I think that was just because of the rockiness of the terrain.

Now I just need to make a training plan for the next 4 weeks leading up to the steamboat 50.  I'm getting pretty excited for Steamboat.  I'm healthy and injury free and I'm in the best distance running fitness I've ever been in.  And I think I've finally figured out a race fueling strategy that works well for me.  So I'm really looking forward to trying my hand at a 50 miler.

Bare Feet Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.001.000.007.00

I felt good today.  In my warm up I was going 7:30's up a slight incline and just feeling a nice spring in my step.  So I decided to just do a 7 mile loop of some sort holding a 7:00 avg pace.

I ended up changing my mind because Simms Hill was calling my name when I got to the bottom of it.  So I decided to do a 3.5 mile out and back with a large hill in the middle and see if I could hold 7:00 pace.

I did the half mile up Simms hill in 3:43, pushing a pretty moderate pace but not maxing out by any means.  Then I continued up Simms for another 3/4 mile and turned left up the hill on 128 for 1/4 mile until the 3.5 mile turnaround.

Coming back down was fast, averaging between 5:30-6:30 depending on the steepness.

And I was averaging 6:54/mile total after 5 miles, and feeling great.  But I had to make a 1 mile climb back up the hill to my house.  That was tough!  By the top of the steepest part I was pushing really hard and struggling to hang on to 8:30/mile, but my avg was still 6:59 by the top, and I was able to cruise the last 3/4 mile home easily in sub 7:00.

Totals: 7 miles - 48:46 - 6:58/mile avg - 470 Feet ascent

The last hill was really tough, but otherwise it felt great to cruise at that pace.  Here's the run elevation profile.  There's not much in the way of flat running around my house.  Which is fine by me!

 

Five Finger Treks Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 182.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Was going to run up green mountain from Eldorado cayon mesa trail today, a 12.5 mile run total.  But I forgot my watch and I was going to be really pushing my available time limit as it was.  And then my calves were kind of sore from my harder speed effort on Thursday.  So I decided a couple miles in that I would just run up bear canyon for a while and turn around early so I wasn't late for getting home to head out with Nan.

It was a hot day, but I felt pretty good overall.  Just a bit tired and mentally not really into pushing myself super fast up the mountain.  7.5-8 miles with about 1500' of ascent was sufficient.  I felt great flying down the decent. 

Inov-8 Roclite 295 Miles: 7.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.504.001.000.0018.50
Cycling 2010 Miles: 8.00Bare Feet Miles: 4.00Five Finger Treks Miles: 7.00Inov-8 Roclite 295 Miles: 7.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 182.00
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