Go slow to go fast.

Week starting Oct 23, 2011

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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 

Favorite Blogs:

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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
43.5012.003.000.0058.50
Altra Instinct July '10 Miles: 29.50Altra Instinct Sep '11 Miles: 29.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Easy 4 with Nan and pushing Ali in the chariot.  Then another 4.5 with 10x10 second hill sprints up in skunk canyon. Nice morning. 

Altra Instinct July '10 Miles: 8.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.003.000.0012.00

2 warmup.

2 x 2 min at 6:00 pace.  4 x 3 min with the guys from the Boulder Track Club on the sobo creek path.  5:25, 5:15, 5:35, 5:40 were the paces for the 3 minute sets.  first two down hill, 2nd two uphill.  It was kind of cool to do some faster repeats for a change.  It has been a while since I've gone down to 5K pace, and it felt surprisingly easy.  I guess when you get accustomed to 1 to 2 hour intervals, 3 minutes has a much different perspective.

Cooled down for a couple to get home and then ran 4 easy with Nan and pushing Ali in the chariot

12 miles - 1:30 something total. 

Altra Instinct Sep '11 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.000.000.001.50

FAIL.

12-14 miles easy on the plan for the day.

30 Degree blizzard conditions outside with close to a foot of snow over night.

No mental motivation to slog through that...body and mind still in summer mode, dreaming of shirtless summer morning running all night.

Got out and ran it in anyway after bundling up.

Turned around after 3/4 mile, just couldn't muster up the motivation to want to push through the slush and sleet. 

Altra Instinct Sep '11 Miles: 1.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.0010.000.000.0014.00

Today's workout called for a marathon pace run.

2 miles easy, 10 miles @ marathon pace, 2 miles easy.

I did the 10 miles at level 1 incline in 1:02:20 (6:14 avg) on the treadmill at the Flatiron Athletic Club because A) the new treadmill my buddy Eric hooked us up with was delivered without bolts to connect it and B) after my experience with running in the snow yesterday I wasn't interested in braving the elements again yet....I've grown soft apparently.  

I did the first 7 miles in 6:18 pace since that is my newer more conservative marathon pace (2:45 marathon pace).  Then I notched it down each mile for the remainder ending up at 6:05 pace because the 6:18 just felt too easy and I was kind of getting bored with it.  I didn't mind running on the treadmill, it was nicer than dealing with the cold and ice, although today was much more beautiful since the sun was out.  But I lost 5 pounds of liquid on the run, 2.5 of it being in my clothes still afterward.  I put my shirt and shorts in the swimming suit strainer and all my sweat poured out onto the floor and down the drain like I was emptying a water bottle. 

The workout felt almost too easy though.  I guess that's a good thing.  My body is feeling really good and I don't have any signs of pains or injuries at all.  Apparently the preventative stuff I do each day is working, or my body is just adapting, or both.  Because I'm running more mileage and faster than ever before, and yet feeling better than ever before. 

Altra Instinct July '10 Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 easy on the treadmill at the FAC because I'm a solo Dad this weekend and needed a babysitter for my 3 year old, with some core afterward.

Altra lone peaks are finally available!  Just placed an order.  Now I just have to wait a couple weeks since it seems to take them that long to actually process orders and get them shipped all the way over here one state away (the only fault with that company that I know of, the shoes are absolutely awesome for my foot type/shape). 

Altra Instinct July '10 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.502.000.000.0015.50

The Basic Boulder Mountain Marathon was today.  My first time out at the annual event.  I was glad I could make it this year, it was a lot of fun.

But it was more like the Basic Boulder Mountain 25K run today.  Which I was perfectly ok with! We definitely didn't approach the marathon distance by any means.  But with the snow and ice I didn't hear any complaints from anyone.  We basically just ran up flagstaff, green, bear, tagged SoBo, down shadow, and back across the mesa trail to baseline.  I think it was about 15 miles or so, 4.5K' vertical, maybe a bit more, not sure really.  It was a nice easy cruise with enjoyable company.

Since I hadn't run up a mountain since August and had relegated myself to mostly flatland running the last couple months I was unsure how my legs would hold up on the steep stuff.

As it turns out everyone (except JV who was way off ahead after Green) was keeping the pace on the easier side of casual and so I held up just fine.  I felt really good actually, which surprised me.  The steep ups and downs were not an issue.  But we were only clicking off 20 minute miles at some points, definitely not what could be classified as any type of hard effort.

What a great run though!  I met a lot of cool folks, and had a great time chatting and catching up with a bunch of others.  Boulder certainly does a great job of attracting a bunch of nice people who like to run trails.

It's funny to me how many people I met who live within about a mile radius of my house who I had never met before.  I guess I should get out more?  Ryan C, Scott B, Jay, Eric D. all live in that radius and yet we've never crossed paths, though we're all probably out running in the same places every week.

Here are some pics of day that I snagged:

Jack, a great host.  And a bonus pair of legs helped him win the sprint at the start line!

JT getting ready to throw down, JV was having none of that

Scott wins best retro gear once again

Milling around on top of Green for a while, Nick P. hunching over to install some traction apparently

Scott and Dakota surveying the land from Bear Peak, as the wind started getting pretty cold after hanging out there for 10 min.

Ryan Cooper and Geoff R. on the Bear

The obligatory S. Boulder peak shot.  We didn't stay there long.

At the beginning I was running with Brandon, Tony, and Jeff V.  It was great to chat with so many people.  I run so much solo that I almost forget how nice it is to run with other people sometimes.  We made quick work of Flagstaff without spikes, but I was glad that Tony and Jeff stopped atop flag because my altra instinct road shoes weren't going to cut it going up in the snow and ice from there.  Virtually no tread or traction on those babies.  But I can't bring myself to wear any other shoes because none fit me so well.  At least their trail version just got released and is on its way to my home as I type.

I chatted with Scott B. and Johannes on the way up to Green and didn't realize how far we had gone until we all of sudden popped out on the peak and everyone stopped.  It was still a pretty large group on top of Green.  The pace was super casual.  But from here it started to break up.  Tony K. needed to resist the other peaks and bail here.  And the rest of us got strung out depending on who had spikes or not.  I chatted with Dakota most of the way down from Green and across the west ridge of Bear.  Then one of my spikes was coming off so I stopped to fix it and found myself in back of Nick Pedatella and Ryan Cooper.  Had a chance to chat with Nick about his awesome UTMB and bear races, as well as chatted with Ryan as we approached Bear.  But Nick P didn't have spikes so I found myself wanting to move faster and ended up catching back up to Geoff who was at the tail end of the group ahead as we got to the peak.

We sat around on bear eating, drinking, chatting for a while.  And left just as we were all about to get really chilly with the wind up there.

We did the quick out and back over to S. Boulder and didn't spend much hanging out up there.  I fell in behind Jurek coming down from Sobo and asked him about his book that he is about to publish.  Sounds pretty cool, a memoire of his running career so far among other things.  He, Geoff, Jay R. and I were making pretty quick work of the shadow canyon descent when all of sudden one of my spikes broke.  The rubber piece ripped on one side.  So I stopped and turned it around real quick, and that served well enough to get me down Skunk the rest of the way chatting with Geoff.

We all stopped at the bottom of skunk and took off the spikes, and it was nice for most of the way from there, but I wished I would have had them on to avoid a big face plant on a super muddy corner by NCAR.  My road Altra instincts were not a really suitable solution for the conditions without the spikes on.  And whatever Geoff was wearing at that point seemed to have plenty of traction because on the slick descents and muddy ascents he and Scott gapped me pretty fast.  I was slipping all over the place, but didn't feel like digging the spikes back out at that point.  So I watched them cruise on ahead as I made my way slowly down the slicker sections.  Still had an enjoyable pretty much solo run in for the last couple miles.  Caught up with Brandon F. and chatted for a while.  Passed a few others, and then caught up and ran in the last couple blocks with Eric Dec.  Super fun morning run with a bunch of cool folks.

Altra Instinct Sep '11 Miles: 15.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
43.5012.003.000.0058.50
Altra Instinct July '10 Miles: 29.50Altra Instinct Sep '11 Miles: 29.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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