Go slow to go fast.

Week starting Oct 17, 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
47.000.000.000.0047.00
Five Finger Treks Miles: 14.00Bare Feet Miles: 5.50NB MT101 - Green 11 Miles: 11.00Five Finger Sprints Miles: 5.00Cycling 2010 Miles: 7.50NB MT101 - Black 11.5 Miles: 11.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy 8 miles around the Standley lake.  8:00/mile avg - no heart rate or watch, just checked the clock before and after.  My mind was reminiscing on the weekend and caught up in thoughts of how cool its going to be to go to the trials with Nan and other stuff, so I never got around to turning my music on.  It was a nice morning run in the beautiful crisp fall sunrise.  It has been an exceptional fall so far.

Five Finger Treks Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Really nice day/weather for barefoot easy run.  Just cruising again with my thoughts and a sunny, cool morning.  Liked it a lot.

Bare Feet Miles: 5.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Feeling good.  Did a slightly hilly 11 mile loop through the dog park, up Indiana to hwy 128, then down simms hill to home.

Started at 6:15 in a slightly bluish very starry sky.  Gradually the skyline turned gorgeous pink/orange/red shades and I thoroughly enjoyed watching the day come alive for over an hour before official sunrise.

11 miles - 1:26:49 - 7:54/mile pace avg - HR 142 Avg - 740 Feet ascent. 

Great run to start the day off right.  My body feels good...no aches or pains anywhere right now. 

NB MT101 - Green 11 Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Nice moderately paced run up and down the standley lake damn.  Kind of nice to mix in some short steep sections straight up the damn here and there.

6 miles - 47:37 - 7:56/mi - 143 HR  

Five Finger Treks Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Really slow and easy run this morning.  Wandering in the silence of my thoughts the whole time.  Running was smooth and effortless, just kind of floating through the neighborhood as I pondered the stuff going on currently in my vida.

5 miles - 44.30 - 8:55/mile - 121 HR 

Five Finger Sprints Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

Met up with Steve Young in Boulder, you know.. the famous football player...he's pretty into running now apparently, and about 100 pounds skinnier I'm guessing.

Anyway, we headed up to Walker ranch up flagstaff road.  Ran the loop once, then biked it in the reverse direction.  Such an awesome loop!  Loved every second of it.  It has 12-1500feet of ascent per loop (~7.5 miles), so nothing too steep, but enough climbing to make it a blast.

 Really enjoyed running with company, and then biking it was totally fun.  Walker ranch basically starts by dropping a couple miles down into the river valley, then climbing a couple up the other side, then dropping back down in lower, then climbing out.  Its really cool and beautiful, especially right now.  This fall has been treating us VERY right her in CO.  The weather has been phenomenal so far.  It can't last...its got to start getting cold soon, but in the meantime, its been so awesome.

Saw Tim and Nicole DeBoom running past I think as we were on our bike loop.   

I'm still itching to run some more though, I think I'll go out for a few more miles to loosen up the biking legs. 

***at 12:30

4 more miles around the dog park ~30 min.  Felt really good.  Seriously liking the run every day thing these days.  I feel like I'm going to be able to establish a really solid base this winter which will really help me improve my running on all accounts next year.

Cycling 2010 Miles: 7.50NB MT101 - Black 11.5 Miles: 11.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
47.000.000.000.0047.00
Five Finger Treks Miles: 14.00Bare Feet Miles: 5.50NB MT101 - Green 11 Miles: 11.00Five Finger Sprints Miles: 5.00Cycling 2010 Miles: 7.50NB MT101 - Black 11.5 Miles: 11.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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