| 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 | | 50.75 | 11.00 | 5.00 | 0.00 | 66.75 |
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| Altra Instinct July '10 Miles: 34.75 | Altra Instinct Sep '11 Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 179.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| Was going to try to go long this morning, but had even less motivation than saturday. Went slow and easy again. really slow. Kept walking intermittently because i felt totally sluggish and weird. |
| Altra Instinct July '10 Miles: 9.25 |
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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 |
| Felt a lot better today. Went back to my routes and ran trails up mcclintock, across mesa, and down bear canyon. It felt really good to be running hills again, I realized I have missed it. I'm definitely enjoying the challenge of the marathon training, but I think I'll be pretty ready to go back to trail running 7 weeks from now. 8 miles - 1000' vert 1:15 |
| Altra Instinct July '10 Miles: 8.00 |
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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 | | 5.50 | 0.00 | 5.00 | 0.00 | 10.50 |
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Threshold run, 2.5 miles easy, 5 miles accelerating from marathon pace to 10K pace 6:05, 5:55, 5:43, 5:53, 6:20, 3 miles easy - 6:56 avg for the run - 10.5 miles - 1:13 - 300' vert I felt really good on this run....until the last mile and a half when it starts going back up hill. Ouch. Totally fell off pace the last mile. I ran this threshold run on my marathon course, and the first few miles I was getting more and more psyched about nailing the loop. Then I just started struggling, and it got me concerned about my ability to hit my goal on that loop come 6.5 weeks from now, of running 6:06 pace for 4 loops. I guess I was running a lot faster than that this morning, which is why I got clobbered the last mile. I'm going to run the loop at marathon pace next time and see how it feels. I ran with a new playlist that I made for pumping me up while I ran and I really enjoyed that. I haven't been running with music for a while, and it was nice to have some music getting me motivated. The playlist consisted mostly of Less Than Jake, which is my favorite music to run fast to. Its pretty easy to have fun and run fast listening to that stuff. Maybe its just the nostalgia for me taking me back to high school and my punk/ska band days.
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| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Very nice cruise on the trails in south boulder. Ran lower bluestem, mesa around the south end and back down north shanahan. Ran into a lady named Ellory as I got onto Bluestem and ended up running and chatting with her for an hour. Enjoyable run. First run in a fresh pair of altras. My others are still in great shape with 400 + miles on them but I wanted to start rotating in another pair. I absolutely love altras. Best running shoe for me ever. 10 miles - 1:34 - 1000' vert. |
| Altra Instinct Sep '11 Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 179.00 |
| | Comments(9) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy hour run early. Slow, recovery run. |
| 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 | | 11.00 | 11.00 | 0.00 | 0.00 | 22.00 |
| progression run, 22 miles, last 11 miles moderate - 2:54 total time. 1300' vert. 7:00/mile avg last 11. Splits: 6:28, 7:08, 6:22, 6:36, 6:49, 7:07, 6:48, 6:44, 7:47, 8:00, 7:35 - The last 3 were uphill and were pretty challenging today. I guess that's one of the points though right? It's a good thing my marathon course isn't that hilly, no way I could hold a 6:06 pace on hilly terrain for a marathon. Frankly I'm not too certain I can hold 6:06 for a marathon on a flat course and that often feels pretty daunting, particularly when I'm struggling to hit 7:47 at mile 20 of a long run. But the unknown is half the fun! If I were a betting man, I'd put my money on the last loop of my marathon course being pretty painful.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 50.75 | 11.00 | 5.00 | 0.00 | 66.75 |
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| Altra Instinct July '10 Miles: 34.75 | Altra Instinct Sep '11 Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 179.00 | |
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