| 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 | | 43.60 | 0.00 | 8.50 | 0.00 | 52.10 |
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| Five Finger Treks Miles: 7.00 | NB MT101 - Black 11.5 Miles: 27.10 | NB MT101 - Green 11 Miles: 18.00 |
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Decided I'm going to do Nan's workout schedule with her this week and possibly push into the 50+ mile week for my first time ever. I've been hovering in the mid 40's most weeks lately, with a lighter week last week of only 31, so it feels like a good week to up the ante a little bit. Today was 7 miles easy with 6x30 second strides in the middle somewhere. I also couldn't resist running up simms hill as part of the easy. Didn't push it hard, but still pulled out a 7:25 mile up and down it. Pushing hard up and down it would be a 6 min. mile. Then I did the 30 sec. strides at these paces: 5:45, 5:28, 5:23, 5:23, 5:23, 5:17 - with 60 seconds slow between each. 7 Miles - 56 minutes - (7:59 avg) - HR: 139 avg - Pretty easy effort...legs and everything felt great.
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| Five Finger Treks 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(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.60 | 0.00 | 4.50 | 0.00 | 13.10 |
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Ran at the Fairview professional training facility today. OK, not really. Really its Fairview High School. But I didn't see one high schooler out there at the track this morning and I saw a whole lot of professional athletes, so maybe its mis-named. Fortunately the bulk of them arrived after I finished my workout so I didn't have to feel completely pathetic. Chrissie Wellington was the only pro athlete running while I was going between 7:30-9, I only recognized her from lucho posting a picture of her gnarly calves that were unmistakable from behind as I was trying to keep up with her a couple times around the track. Chatted with her briefly asking her about her upcoming ironman in AZ in a couple weeks...she seems really cool and nice. Then a bunch of others started rolling in at 9...Brent Vaughn, James Carney, Tyler McCandless, Matt Reed, and others...I can't remember who the middle green coat dude is. Our awesome ART therapist Richey Hansen is there on the right with the glasses talking to coach Jay Johnson. 
I chatted with Brent briefly about our wives running together in the upcoming cross country club champs in December...they have put together a team that should have no problem at all winning by a large margin with Sara Vaughn, Nan, Renee Metivier-Baile, Colleen DeReuck, and Sara Slattery. As they were rolling in, the weather was starting to turn. They missed out on 2 gorgeous sunny hours of running from 7-9 as seen here before my workout: 
By about 10:30 it started raining and snowing...winter is here finally it would appear. Glad I got a run in early today. Oh yeah...and here's what I did at the track this morning, which was really fun and felt great. - Warm up for 21 min/stretch, then 4x25 second strides
- 4 X 45 seconds at 5:15-5:30 pace with 75 seconds easy in between
- 5 Minutes steady (1400 Meters) at 5:41 avg pace - HR: 158 avg - 173 Max - slow for 2 min recovery
- 7 X 400 Meters at the following times - 79.9, 79.1, 80.4, 80.21, 79.6, 81.3, 80.0 (all between 5:10-5:20 pace) - 60 seconds slow jog between each lap, then 2 minute recovery after the 7th
- 5:22 Minutes steady (1400 Meters) at 6:04 avg. HR: 159 avg - 173 max
- 3.75 Miles cool down running up the skunk canyon trail a little ways and back to my new house.
Total: 13.1 Miles - 1:39 - (7:38 avg) - HR: 150 avg I kept it fun by keeping my HR below 175. Above that and it becomes painful. My heart rate maxed out at 174 on a couple of the 400's. I'm interested by this fact, because I know I can push my heart a lot harder than that. But I have not felt the desire or motivation to push it harder than that for a while now. I think I'm saving the harder than that effort for my next race. But I'm curious, from a training standpoint, whether or not if I did more training at my truly max heart rate level it would improve my race performance. I've heard various things on the topic. Perhaps it could be detrimental to over do it by over exerting the effort too much. I'm not totally sure. I am just training by my intuition mostly and trying to do what feels healthy. I have noticed when I push it too hard I tend toward pulling muscles or other stuff, so I feel good about the effort today. I find it easier to get it up closer to the 180's if I'm running up a hill. Last time I remember getting it into the mid 180's is the last half mile of the skirt chaser 5K over a year ago. |
| NB MT101 - Black 11.5 Miles: 13.10 |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Super easy 5 mile recovery run to just move the legs this morning - 45 Min - HR: mid 120's |
| 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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Mostly easy medium-long run today. Felt really easy the first half. HR pace was a little higher coming back home after 7 miles and my legs were moderately tired...so it didn't feel totally easy. And the last mile up hill to my house I pushed the HR pace just to finish the run in a slightly negative split on the second half, felt good. 14 Miles - 1:47:16 (7:39) - HR: 140 Avg - 460' ascent.
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| NB MT101 - Black 11.5 Miles: 14.00 |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 really slow and easy through the dog park on a cold but sunny morning - 8:50 pace. Did some p90X core stuff after. |
| 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(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
| 4 mile Tempo workout this am. warmed up for 2, then another .5 with a few strides. Then I did 4 miles at 6:11 pace with these splits: - 6:03 - 49' net descent - HR 141 avg -159 max
- 6:05 - 10' net ascent - HR 161 avg - 164 max
- 6:15 - 58' net ascent - HR 165 avg - 167 max
- 6:21 - 10' net ascent - HR 165 avg - 168 max (that was a tough mile!)
Then 1.5 mile cool down. Beautiful morning to be out on my last run living in Westminster. Looking forward to running up a mountain from my new doorstep on Monday. So redrooster (and anyone else), my 5K split was 18:58 during this 4 mile tempo, how do you think that bodes for my chances of holding 5:45's and doing sub 18 on Turkey day? |
| NB MT101 - Green 11 Miles: 8.00 |
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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 | | 43.60 | 0.00 | 8.50 | 0.00 | 52.10 |
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| Five Finger Treks Miles: 7.00 | NB MT101 - Black 11.5 Miles: 27.10 | NB MT101 - Green 11 Miles: 18.00 |
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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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