| 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 | | 46.50 | 24.00 | 0.00 | 0.00 | 70.50 |
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| Altra Instinct July '10 Miles: 62.50 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I'm running at the Wasatch 100!! Totally stoked. I just found out today that I get to pace my buddy Steve Young from Brighton to Midway, the last 25 miles of Wasatch. I've wanted to be a part of the wasatch 100 ever since I was a kid and I would hear stories of my Home Teacher Dave Blaylock running that thing every year. I always thought he was the toughest dude around...which he probably was. I don't see myself running a 100 miler for many more years. Someday probably. But in the meantime, I'm excited to get to be a part of the epic-ness and try to help in any way I can getting Steve through the night in the Wasatch mountains. |
| 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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Easy run, ~10.5 miles - 1:28, marshall road, s.bo creek, bluestem, s.bo creek, table mesa, home. ~550' vert |
| Altra Instinct July '10 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 | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| Easy run with Todd at 5:30 am. 5:30 am is dark these days. Which is a bummer kind of. But its also really nice running through sunrise. And its nice to have 12.5 miles in by close to 7 AM. Nice way to start off the day. 1:42 - 12.5 miles - easy and mostly flat, bobolink, cherryvale, marshall, bear creek. |
| Altra Instinct July '10 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 | | 6.50 | 8.00 | 0.00 | 0.00 | 14.50 |
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What is my marathon pace? How is one supposed to determine that number? I want it to be 4:50. So do I just start training as if marathon pace is 4:50 until I can run a marathon at 4:50? Yeah....right. My mile race PR is only 4:44 and I was coughing up lungs after doing that. It blows my mind to think of running that pace for a marathon. So how do I really settle in upon a goal pace to start training for? I don't know the answer. But somehow I have arrived upon the number of 6:03 pace and convinced myself that it is a possibility for me to do that pace for a marathon in the near future. And so I've started training with that goal in mind. And I've tentatively picked the Santa Barbara marathon on November 12th to shoot for. Which is just over 10 weeks from now. And so I've taken Brad Hudson's training plan from his book 'Run Faster' and adapted the workouts to fit my schedule and am in week 9 of his 20 week program. And today that called for the following workout: 3 miles easy, 8 miles @marathon pace, 3.5 miles easy. My splits for the 8 miles: 6:14,6:01,6:06,5:59,5:57,5:58,6:03,6:04. Ended up averaging right at my goal of 6:03/mile average interestingly enough. I started at the junction of marshall and cherryvale, ran down sobo creek, bobolink, north to creek path/valmont. The first 6 miles were gradual down hill, the last two were rolling and net flat. I wanted to do a gradual down hill start on this workout since it was my longest marathon pace workout yet and I wasn't sure how it would go, and I wanted to make sure I could lock into the 6:03 pace for the whole time without having to push it too hard at the beginning. It worked out well. But 6:03 pace for another 18 miles? I'm pretty sure I would not quite pull that off right now. I'm going to need every training session for the next 10 weeks to get myself closer to that level. And I'm probably going to need every extra ounce of oxygen sea level can offer me. It was a pretty solid workout this morning. It wasn't too taxing, but wasn't easy either. Marathon training is interesting. It's a lot different than mile and 5K training. The miles don't feel that hard, but they just keep on coming. But I really like the feeling of just locking into a decently fast pace and cranking away for 48 minutes. It's a good one.
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| Altra Instinct July '10 Miles: 14.50 |
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy, slow recovery run. Marshall, bluestem, lehigh - 400' vert. 1:03 Legs feeling fine...minor stiffness that warmed up within a half mile. |
| Altra Instinct July '10 Miles: 7.00 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| easy 8 miles barefoot on the paths |
| 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 | | 2.00 | 16.00 | 0.00 | 0.00 | 18.00 |
| Really great run today. Mostly the last half. I felt pretty normal the first half, but the second hour I felt really good. especially the last half hour. It was surprising. the workout called for 1 hour steady, 10 X 90 seconds marathon pace, 90 seconds easy, and then 20 minutes steady. Steady, in my mind being somewhere within 10% of marathon pace. These were my last 4 mile splits of steady running were uphill on the way home after 90 minutes of decent paced running: 6:25, 6:14, 6:21, 6:35. I felt really good. The miles didn't feel strained or difficult at all, and it was all up hill. It was a motivating way to finish the run. totals: 18 miles - 2:01:55 - 6:46/mile avg - 525' vert. Making visible progress which is nice. |
| Altra Instinct July '10 Miles: 18.00 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 46.50 | 24.00 | 0.00 | 0.00 | 70.50 |
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| Altra Instinct July '10 Miles: 62.50 |
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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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