| 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 | | 35.00 | 0.00 | 6.77 | 0.00 | 41.77 |
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| Five Finger Treks Miles: 18.00 | Bare Feet Miles: 4.00 | NB MT101 - Green 11 Miles: 9.00 | NB MT101 - Black 11.5 Miles: 10.77 |
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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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Another great pre-sunrise fall morning run...perfect weather...perfect, easy pace around the neighborhood. |
| Five Finger Treks Miles: 6.50 |
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| In hindsight I must admit that I could possibly be accused of being weird. I did my usual weekly loops around the sidewalks in my neighborhood barefoot, short shorts, and shirtless. Nothing out of the ordinary. Except this time I was listening to 'Chi Running' and practicing better posture and pelvis rotations during the run. But hey, I'm close enough to Boulder where this type of behavior is entirely viewed as normal and acceptable, so I'm going with it. Interesting book too, intrigued to see what kind of new running tips I get tomorrow. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| AM - Super easy 6.5 around the dog park in about an hour. 9 something pace - HR 115-120 avg. Listening to Chi Running...kind of interesting PM - 4 more easy - 8:20's - HR ~130 around the Dog park again after dinner. I snuck out for a quick run while the family was watching a movie. Not sure what's gotten into me all of sudden...two runs in a day? That's odd. Since I've been running so easy this week I seem to be itching to get out more. |
| Five Finger Treks Miles: 6.50 | NB MT101 - Green 11 Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Not feeling 100% this morning. Nothing major, mostly just the last mile or 2 my legs/hips seemed to be kind of tired even though I was taking it really easy. Probably not used to only a 12 hour break between runs. 5 miles - 45 minutes. HR 125 avg Did an hour of core synergistics afterward and felt really good after that. |
| Five Finger Treks Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 1.00 | 0.00 | 5.00 |
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Feeling great this morning after a 24 hour break. Looks like after I find a nice mountain to run tomorrow, this will be the first time I've ever run 6 days in a row in my life. I'm liking it. My one year anniversary of being IT band injury free and ditching heal striking is at the end of this month. I have been pretty religious about listening to my body and trying to adequately rest between runs this past year so as to prevent injury and build up my mileage consistently over time. And I'm finally to the point where I feel comfortable running every day, rather than every other day, or only 4 days per week. It's kind of nice to be there because this coming year I think I'll be able to get a much bigger mileage base in. 5 miles - 39:21 - 7:53/mile - 139 HR avg I took it pretty easy this morning except for mile 3. I did 2 miles warm up pretty slow and easy, then I ran pretty hard up and down Simms hill which is a 180 feet up over 1/2 mile and then back down. 6:56 for that mile. Then just ran easy to moderate pace home. Finished off the morning with 1:15 of p90x legs and back and ab ripper. ***later - these just in - a size 11.5 of the 101's in black - check out these totally sweet looking shoes...makes me want to get out for another run right now! And regarding the recent dialogue on looks...if just the looks of a shoe can make me want to run more and feel faster, maybe there is something to the looks after all? But then again, if all the elite fast people were wearing Hoka's and kicking butt and taking names, I'm guessing wearing those would make me feel faster too since I would associate them with speed...and they might magically start looking cooler too. But alas, despite the tempting looks of my new shoes, I'm going to hold off this afternoon because I just committed to doing 6 by 1 mile repeats at v02 max up lookout mountain in the morning with some really fast dudes (lucho and scott J for at least two of whom I probably won't be anywhere near keeping up to), so I'm in energy conservation mode until then. 
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| NB MT101 - Green 11 Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 5.77 | 0.00 | 10.77 |
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Had the pleasure of joining Tim W, Scott J, Patrick G, and Mike for some mile repeats up Lookout mountain road this morning. It was a gorgeous morning to be out running up a mountain. I felt good, and excited to get after some harder running as I had been taking it easy all week. Mostly I ended up 30 seconds to a minute behind Tim and Scott on the repeats. Patrick and I kind of flip flopped...I went out faster the 1st mile, then lagged behind a bit on 2-4. Then I felt better on mile 5 where it flattened out and I turned it and was slightly ahead of Patrick. Then the last .75 to the top which we thought was closer to .5, I decided to lead everyone out just to max myself out and see how long I could hold it. That turned out to be a quarter mile before I couldn't hold off Tim anymore, and then I cracked and Scott and Patrick quickly passed. Then I just dragged myself to the top and tried to hang on. It felt good to do some max effort running. And it was great company. Nice to meet Tim who is a wealth of information on training. I think I'll take Tim's advice and not do quite such easy stuff on my recovery runs (ie down in the 115 HR range like I did a couple times this week). But at the same time, I'm going to continue to listen to my body and try to remain in tune with myself rather than getting too hung up on the numbers. Here are my splits for the day (1-2.5 min rest in between each): - Warmup: ~1.9 miles - 17:56 - HR: 136 avg
- Mile 1 - 7:52 - 145 HR - 306 feet ascent
- Mile 2 - 8:10 - 169 HR - 287 feet ascent
- Mile 3- 8:22 - 167 HR - 266 feet ascent - having a hard time mentally pushing the HR knowing I have 3 more still
- Mile 4- 8:56 - 166 HR - 307 feet ascent - mentally hardest mile, but steeper too
- Mile 5- 6:54 - 169 HR - 148 feet ascent - Went hard this time, knew it was near the end
- Final .68- 8:21/mile pace - 165 HR - 157 ascent over .68 miles - cracked after a quarter mile leading, then couldn't push the HR
- Down 3.14 on the trail - 23:44 easy cruising and chatting - 7:37/mile avg. Down 1500 feet
Total: 10.77 miles - 1837 Feet ascent - 1:42:45 total time including 16:30 stopped time Good times. I would be into doing that more often. Thanks for the invite/organizing Tim! |
| NB MT101 - Black 11.5 Miles: 10.77 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 35.00 | 0.00 | 6.77 | 0.00 | 41.77 |
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| Five Finger Treks Miles: 18.00 | Bare Feet Miles: 4.00 | NB MT101 - Green 11 Miles: 9.00 | NB MT101 - Black 11.5 Miles: 10.77 |
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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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