Go slow to go fast.

Week starting Dec 05, 2010

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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

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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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

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
43.40	0.00	5.10	0.00	48.50

Five Finger Treks Miles: 21.00	Five Finger Sprints Miles: 9.00	NB MT101 - Black 11.5 Miles: 7.00	NB MT101 - Green 11 Miles: 11.50

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00

Mon, Dec 06, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.50	0.00	0.00	0.00	8.50

I almost start feeling guilty on my runs lately because it is so gorgeous here in Boulder and I keep reading about how nasty the weather is in Utah lately. Is it really fair that I should still be enjoying gorgeous sunny weather and dry trails while all you utahns are running on treadmills or in nasty air? Probably not...but who said life was fair? Ok, I'll stop rubbing it in now...I do feel an ever so slight twinge of sympathy for you all though, for what it's worth.

8.5 Miles - 1550' vertical - 1:39 - just a really slow and easy cruise up to NCAR on the road, then up the Mallory cave trail until it ends, then back down the bear canyon road. Found myself lollygagging and sightseeing up at the top of the Mallory trail because it was so gorgeous. The trails winds up steep switchbacks in the forest past lots of really cooling climbing crags. I walked out on top of one at one point and was kind of in awe at the views of the city and the surrounding flatirons that engulfed me on all sides.

Five Finger Treks Miles: 8.50

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00

Comments(2)

Tue, Dec 07, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	0.00	3.00	0.00	9.00

Got a late start this morning and felt like heading to fairview for some 400's. But I didn't feel particularly motivated, so I figured I would warm up and start going and see what I felt like doing.

After warming up I felt pretty good so I decided I might do 4 sets of 4 x 400 m repeats in the mid 70 range.

But after the first 2 sets I really wasn't motivated enough to keep doing the other 2 sets, and I got distracted after the 2nd set talking toTyler McCandless about his 6th place 2:17 at the California international marathon on Sunday. Congrats to him on a solid debut in the marathon.

I did do a couple more 400's after chatting with him for a bit, just to round out the day at 10 of them. I went out too fast on each set, and that might have contributed to me wanting to end it early. I enjoyed it though, and it felt good to get out and spin the legs a bit faster. I just wasn't too in the mood for really pushing myself hard for a long time today.

I did a cool down with Sara Vaughn and Jay Johnson as they were finishing up Sara's workout at the same time, cool to chat with them for a bit. Looks like Jay is going to be joining me at the red hot 50K as his first 50K this feb. Also chatted with the Slattery's a bit before they started Sara's workout. Sara Slattery and Sara Vaughn are racing on the Boulder Running Republic team with Nan this weekend at the club national XC champs. Should be fun to see how they do.

Here were my splits for the 400's:

74, 76, 77, 75, 72, 76, 76, 76, 73, 73

9 miles total for the morning.

Five Finger Sprints Miles: 9.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00

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Wed, Dec 08, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.50	0.00	0.00	0.00	5.50

5.5 miles - REAAAALLY SLOW and easy and flat on the east boulder creek trail

Five Finger Treks Miles: 5.50

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00

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Thu, Dec 09, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.90	0.00	2.10	0.00	7.00

December in Colorado, you're my friend. You really know how to hook a brother up. Thank you. Perfectly dumping all the snow in the high mountains and leaving the Boulder trails dry and the weather sunny and mild. You're the best.

Today, despite feeling pretty fresh and ready to go, I still feel like Green mountain handed me the smack down. But, I suppose that is the nature of the beast, when tackling the front side of green, due to the 2300' of vertical over 2.1 miles. Isn't that above the legal running limit or something?

Through the middle of the run I was kind of annoyed at myself because even though my legs and heart felt relatively fresh I couldn't mentally push myself to maintain a solid pace the whole time. There was one section in the middle where my heart rate was down at the low 150's because I was feeling mentally weak and not wanting to push myself anymore. I think it was nothing more than mental weakness, because I should be able to push myself for 40 minutes in the 160 range at least, especially when I'm rested and pretty fresh.

But despite that, I still managed a PR of 39:50 up the front side of Green (amphi/saddle/greenman). And I'm not ashamed to say that it is a completely pathetic time in comparison to all the super mountain dudes around here with PR's around 32. But I am personally happy that I finally got up that thing in under 40, and also that I know that my potential is there to do much better than that. I actually stopped and rested for 25 seconds at one point and I hiked a ton of it (which may possibly be a faster and more efficient way to get up though for some of the sections.). But nearing the top, the last 6 minutes especially, I forced myself to run all of the final stair section, and then I kept the running pace through to the end with a sprint up the final ridge that left me gasping a bit at the top.

And just check out how gorgeous it was out there this morning!!

50 degress, sunny, calm, had the mountain entirely to myself, running in shorts and t-shirt...this December is awesome! (although I can admit to kind of looking forward to running green again once it is snow packed all the way because it smooths it out a lot and is fun in a different way)

Total for the day: 7 miles - 1:31 - 2930' ascent (including warmup and cooldown through chataqua and up gregory a little ways)

Splits up/down green:

22:27 - up amphi/saddle to greenman junction
17:23 - greenman junction to summit
24:56 - down

NB MT101 - Black 11.5 Miles: 7.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00

Comments(3)

Fri, Dec 10, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	0.00	0.00	7.00

7 miles - 1:04 - 9:14 avg - 1200' vertical

Easy cruise this morning up the lower bear canyon trail from my house, up table mesa, to the trail. Ran past the base of Bear canyon and up the mesa trail for a while until turning around...wanted to explore a new route home but needed to get home so Nan could get to the airport so I turned around. She is heading to NC for the club XC race.

Five Finger Treks Miles: 7.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00

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Sat, Dec 11, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.50	0.00	0.00	0.00	11.50

Odd 24 hours in my life.

Nan was in North Carolina for the club xc nationals - congrats to her by the way for 3rd place overall! What a studette. The race was pretty stacked with Hanson's Brooks, McMillan Elite, and Boulder Running company runners, among others, and the only two that beat her were Renee Metivier-Baille and Desiree Davila - and it was just a few seconds of gap between the top 3, and then about a 20 second gap to the next finisher. My wife kicks some serious butt!

I had a stomach bug Friday which wiped me out from about 3 PM on...my poor kids had to tuck themselves in (2, 4, and 6 year olds) as I was useless, just laying in bed and vomiting. Pretty much purely miserable 6 hours of life.

This morning I felt mostly fine, just tired and dehydrated.

Tried to get a little rest while the kids watched a movie at 11 after a breakfast with Santa.

Was awoken by my 3 kids informing me that water was dumping into the basement. The toilet had clogged. And it was literally pouring into the basement, fast...not cool.

After dealing with that mess, I had a babysitter over at 1:30 and got out for a run. I hadn't eaten much of anything since 3 pm the day before...so I wasn't necessarily feeling all that energized.

But I had a couple hours to use, so I headed for the straightest route up green mountain from my house. I felt oddly really good the entire run up, and ran every step, albeit at a super easy pace. First time in a couple weeks my calves and legs didn't feel kind of sore climbing. I just locked into a 145 HR and motored up the trail, and thoroughly enjoyed how smooth and effortless the ascent felt.

But by the time I was half way down, my body was telling me it was kind of cooked. Not enough calories in the system, so the last few miles at 6:20-30 pace took a lot more effort than it normally takes coming down them at 6:00 pace.

11.5 mile run - 2 hours even - 10:30avg - 2600' vertical - 138 HR avg - made it up to the four-way 1/4 mile from the top of green in 1:10 - and had to turn around because I needed to be home in 2 hours. Timed it perfectly. I think I can make it up green and back home in 2 hours on a good day.

On a negative note, my sweet little green MT101's uppers are already coming apart after only 160 miles on the pair, that's lame and unfortunate. Such a great shoe, but it looks like the uppers are going to blow out pretty quick.

For the week: 48.5 Miles - 8300' Vertical

NB MT101 - Green 11 Miles: 11.50

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00

Comments(3)

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
43.40	0.00	5.10	0.00	48.50

Five Finger Treks Miles: 21.00	Five Finger Sprints Miles: 9.00	NB MT101 - Black 11.5 Miles: 7.00	NB MT101 - Green 11 Miles: 11.50

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00

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