Go slow to go fast.

Week starting Aug 29, 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 

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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
14.000.000.000.0014.00
Cycling 2010 Miles: 8.00Five Finger Sprints Miles: 3.50Inov-8 Roclite 295 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Just did a quick mt. bike ride close to home today, not feeling like doing anything today, but it felt good to get out and move around, and the new bike is super fun.

Here's a short video from Kings peak last week before my phone died at mile 20.

Cycling 2010 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

Not feeling it on the running scene this week, for the first time in months.  Actually not feeling it ever since last Thursday when I was totally feeling it.  I cranked out a really fast run last thursday (for me) and maxed pretty hard going up the last hill for a really solid 7 mile effort.  And it felt great.

But ever since then my calves have been sore, and my left hip kind of tweaky.

Saturdays run I just never did feel quite right.  Didn't run again until last night, and I just went REALLY slow (9:11 pace), and felt very minor twinges periodically in my left hip.  

I don't like that.  Rolled out my glut and hip a bunch and it feels better.  I doubt its a big issue, but I don't want to have any nagging pains at all going into the Steamboat 50 in 2.5 weeks. I think I'll hit up some ART this week.

Five Finger Sprints Miles: 3.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50


The Indian Peaks Wilderness area is an absolutely gorgeous place to run and explore.  I only had under 3 hours this morning to run and I got a bit lost, so I didn't cover as much ground as I had hoped.  I was thinking about running over pawnee pass, but somehow I missed the super obvious marked turnoff and ran up the isabelle drainage instead.  At the top it gets super steep and the trail ends and it becomes scrambling up steep boulder fields.  I had to turn around when I got to a steep glacier that was not passable without crampons.

Then I spoke to some people who pointed out where I was, and showed me the airplane couloir route up to Navajo peak, where you can still see remnants of an airplane crash in the couloir from 50 years ago.  I wished I had time to go up there, but it will have to be another day.   I really want to get back up to this area again before the end of the season.  What a great way to start the day though.

Ended up doing a very leisurely 10.5 miles with 2450 Ft ascent,  in 2:50 including a bunch of stops.

Some pics of the scenery up there:

Niwot cutoff trail

Niwot cutoff trail past Longs lake

Heading to lake Isabell

Heading up to Lake Isabell

some small lake near the top of isabell drainage

Cool glacier bowl at the top of Isabell drainage

A cool glacier bowl at the top of the drainage

Looking up at the ridge from the highest point I could access when I hit the glacier

This was the high point I could reach before getting stopped in my tracks by the glacier

After the run I met Nan and the kids at Castle Rock near the top of Boulder canyon.  The kids really enjoyed doing some top-roping.  And I got my but kicked by a 5.9+ that Chris George lead with trad gear.  I am definitely extremely out of climbing shape.  At least I had fun climbing the 5.6-5.7 route a couple times.

The kids couldn't get enough chucking rocks into the river

The kids couldn't get enough chucking rocks into the river

Abe loving his first climb, he was psyched to be out climbing, it was really fun to see him get into it.

Breanne

Breanne was also pretty stoked to go climbing and did great


From the looks of things, Ali wasn't in favor of the decision to not let her try out the harness and climb

Inov-8 Roclite 295 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00
Cycling 2010 Miles: 8.00Five Finger Sprints Miles: 3.50Inov-8 Roclite 295 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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