| 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 | | 23.50 | 0.00 | 7.50 | 0.00 | 31.00 |
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| NB MT101 - Black 11.5 Miles: 5.00 | NB MT101 - Green 11 Miles: 21.00 | Cycling 2010 Miles: 10.00 | 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 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 2.50 | 0.00 | 5.00 |
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I was just going to take it easy today. And that's always fine and dandy until I start running down Simms hill which always encourages a 5:20 pace for a half mile at which point its hard to slow down for some reason. Inertia? I don't know, but after that I couldn't convince myself to go slow again, so I just enjoyed hammering it up the next mile climb. Normally I'm sucking wind at the top of this hill just to hold 8:30's, but today I never slowed below 7:20. Hmmm...that's cool I guess. I've still got a ways to go though before I'm at the fitness level I would like to be at...the kind of fitness that may allow me to actually hang with this past Saturday's Boulder group run like this. I strongly considered going on this run...but I couldn't justify taking the entire morning/early afternoon off from my moving/family duties (oh and then there's the piece about me not even being in the same county any more as these guys after even the first climb so what would be the point of the 'group run' for me right?) Today: 5 miles - 36:49 (7:22) - HR: 144 - 310 feet ascent Looking back it appears that October (168 miles) was my biggest month of mileage ever (which isn't even as much as some crazy people run in a week, but which feels great for me to be notching it up a bit). And I'm feeling really good. I think I'm going to do a Turkey day 10K in Bountiful UT on Thanksgiving (just since we'll be staying there with family) to see where I'm at on the 10K scene...I think I will shoot for 37:xx...I've never gone under 38 in a 10K, so I'm interested to see what I can do now that I have been getting in some consistent road mileage. I'd love to get in the 36's, which means a sub 5:57 pace, but kind of doubt if I'm up to that for a 10K just yet.
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| NB MT101 - Black 11.5 Miles: 5.00 |
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Took it nice and really slow this morning. That was what the body was calling for and that is what I gave it, and it was very rejuvenating. Felt like I was able to work out some minor kinks and stiffness by running really easy for an hour. 7 Miles - 58:48 (8:24) - HR: Mid to low 130's Beautiful morning run through the dog park and around the pond. |
| NB MT101 - Green 11 Miles: 7.00 |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Took it really easy again with 5 miles in 8:32 pace - 42:43 Did an hour of p90x core with Nan afterward Met a realtor named Jeff at lunch and rode an out and back (about 9-10 miles and ~2K feet climbing) at Walker Ranch on the mountain bikes. WOW it was gorgeous out there. 60 degrees, sunny, calm, and we had the mountain almost to ourselves. Is it really November??? Really glad to get out for an hour+ ride with the excuse that it had something to do with business.
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| Cycling 2010 Miles: 10.00 | 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| nothing. just feeling like a day off and sleeping in until 8 was in order...and it was indeed. |
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Pretty easy 5 miles this morning, felt good, wished I had more time to keep running but I got caught up doing some work in the wee hours of the AM and didn't get out in time to do more and still be back in time for Nan to get her run in. 5:07 miles to be exact - 39:57 - 7:53 avg - HR: 141 avg - 300 feet ascent |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 5.00 | 0.00 | 9.00 |
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Did my first ever cross country workout today...had a good time. We were able to leave the kids with some friends in North Boulder so it allowed me to go to the workout with Nan's group - Boulder Running Republic. It was fun to meet knew people, and be pulled along by my wife to some faster interval work. Here's what we did today and my paces: - 2.4 Mile - 24 min - warmup slow - (10:08 pace)
- 1/2 mile strides vs jogging on/off (7:33)
- 10 min. hard (5:58)
- I was able to stay pretty much with Nan until the last few minutes (of course she was taking it easy today)
- slow jogging, rest for about 5 minutes while people changed into cross country spikes (not me...don't have any, plus my NB101's work just fine for cross country running)
- 4 min hard (5:45) HR: 160 avg - 172 max
- this was around grass field that had one short steep hill and was otherwise slightly inclined or declined.
- 1 min jog/recovery
- 1 min hard (5:02) - HR: 164 avg - 174 max
- I could stay with Nan on the short stuff
- 2 min recovery with 10 pushups
- 4 min hard (6:04) HR: 165 avg - 175 max
- I really dropped off the pace half way through this one, started feeling it catching up to me.
- 1 min jog/recovery
- 1 min hard (5:06) - HR: 158 avg - 166 max
- didn't push as hard to stick with Nan on this one
- 2 min jog/rest/10 pushups
- 4 min hard (6:10) - HR: 164 avg - 177 max
- Didn't have the desire/ability to push my heart any harder...need to do intervals a couple days a week to fix that I think.
- 1 min hard (5:01) - HR: 161 avg - 172 max
- Out sprinted Nan on this one...yeah, that's right, I totally rock (umm...no, not really. Anything longer than a minute and I'm toast against her.)
- 13 min slow cool down back to the cars - 132 HR
Total - 9 miles - 1:16 - 8:28 avg - 143HR avg That was a fun workout. I felt good about the effort. I fell off the even pace the last two longer intervals, but that's ok...I didn't feel it would be in my best interest to try to slaughter myself my first day out doing that fast of intervals, so I dialed in a HR that was solid effort, but not overly strenuous. I'm looking forward to 1 or 2 similar sessions like that this month leading up to a turkey day 5K to see about lowering my PR a bunch. I think 18:2x is my lowest which was years ago. I haven't done a lot of 5K's though, last New years eve was my latest, and I won the 'coldest runner' award in the Sugarhouse, UT 5K at midnight because I was the only one out there running it in skimpy shorts and completely bare feet. I managed to do a 19:39 which was good improvement for me then...but I'm shooting for something with a 17:xx this next time around...and yes, I will be wearing some type of shoe. My foot pads were pretty tender the next day after that little spectacle. (but it was worth it because I got the cheesy plaque that I threw away just now as we were packing to move) |
| NB MT101 - Green 11 Miles: 9.00 |
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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 | | 23.50 | 0.00 | 7.50 | 0.00 | 31.00 |
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| NB MT101 - Black 11.5 Miles: 5.00 | NB MT101 - Green 11 Miles: 21.00 | Cycling 2010 Miles: 10.00 | 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 | |
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