Go slow to go fast.

Week starting Dec 12, 2010

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesAaron Kennard's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
2009201020112012
15% off for Fast Running Blog members at St. George Running Center!

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:

Click to donate
to Ukraine's Armed Forces
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
51.000.007.000.0058.00
Five Finger Treks Miles: 18.00NB MT101 - Green 11 Miles: 15.50NB MT101 - Black 11.5 Miles: 24.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

The best December weather ever just continues forth...beautiful 50 degree sunny, calm morning again.  Shorts and a t-shirt were comfortable.

Really slow and easy 7 miles, up Skunk Canyon, across the Mesa Trail, Down McClintock trail. First time on McClintock, really like that trail.  It winds right below Chataqua but you feel totally enclosed and secluded until all of a sudden you pop out in a neighborhood at the bottom and look around and realize there were houses on both sides of the gorge all the way along.   

1:19 - 1100' vertical. - Very nice leg recharging run.  Pace was really, really slow and leisurely the entire time.  I'm liking the Monday slow recharge runs a lot lately, they tend to be very rejuvenating.  And its really easy to just get lost in the enjoyment of movement through the forest single track.

Five Finger Treks 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
2.500.007.000.009.50

 

Nan posted a really nice report here of her race at the Cross Country Club Nationals last weekend.

Was going to head to the track this morning...but Bryce's post knocked some sense into me and made me realize it would be a LOT more fun to do a fast run through the hills on the trails than running in circles on a flat track.   It was a good decision...it was fun to run those trails fast for a change.

I decided to do the exact same loop as I had done yesterday and see how much faster I could do it.  Yesterday I was purposely going really slow, and I thoroughly enjoyed the leisurely pace.

Today I did the same seven mile loop in about 28 minutes faster.  Whoa!  I must have either been pathetically slow yesterday (yes), or really fast today (by my own standards, yes, not by many others I'm sure).  I did cut out 60 feet of vertical today though by bypassing one hill by the cemetary.  That would have added a minute or so to the time I bet.

I did the 7 mile loop today in 51:10 - 7:19/mile avg - 1025' vertical - 162 HR avg  - I felt really strong, and feel pretty dang good about that effort, since that is faster than I usually run a flat 7 miles.  But I was definitely pushing hard from about mile 1.5 on.

Yesterday my time was 1:19 - about 11:17 avg/mile with 1085' vertical.

Here's the profile of the course, its a pretty nice little course with a 1 mile flat warmup to the trail, then up for 2 miles, and mostly down for the rest with a couple minor hills toward the end.  I ran up skunk canyon, across the mesa trail, and down McClintock trail.

Did 2.5 miles afterward to cool down bringing the total for the day to 9.5 miles and 1150' vertical.

I think I'll do easy running the rest of the week to save some energy for Chubby Cheeks this weekend.

 

NB MT101 - Green 11 Miles: 9.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 super easy, flat, slow recovery miles - maybe 9 min pace.

Five Finger Treks Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy and flat around the CU south tennis complex dirt trails with my friend Eric who's in town for a day or two.  7:55 pace.

Five Finger Treks Miles: 6.00
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

Really leisurely cruise up skunk canyon trail and down front of NCAR.  Finally got an inch or two of snow here in Boulder.  Trails weren't really slick at the slow pace I was going though.

6 miles - 1:02 - 10:32 avg - 1100' vertical

Carpooling up to the chubby cheeks 50k with Tim long tomorrow morning, looking forward to a fun long run and meeting some new people. 

NB MT101 - Green 11 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
24.500.000.000.0024.50

Nick C really knows how to throw down a cool get together.  Thanks a ton Nick for planning/hosting that run today.  I had a really great time cruising the trails out your doorstep.  Such awesome and plentiful miles of singletrack...stunning views, really cool day!  And what kind of magic trick did you pull to prepare such amazing Dec. 18th trail running weather?  And thank your sweet wife from me for allowing her home to be ransacked by a horde of stinky runners.  Really great running and hanging with you and everyone else today.

Here's the re-cap from today's Chubby cheeks 50K:  A perfect day of running amazing trails with a bunch of cool people.

I didn't end up doing the whole 50K because I was a bad navigator.  I picked up Tim and intended to get us up there for the 8:00 am start, but we missed a turn and didn't get to Nick's house until 8:20 so we ended up starting with the 9:00 am group.  We opted for the 'marathon' route instead so as not to arrive back when everyone was heading home...I was fine with that actually, because 25 miles would be sufficiently fun.

The 9 am start group was Tim and I, along with DakotaScott J, and Justin.  Also, some other locals from FoCo, Nick, John, Kyle, and one more dude I can't remember.

It was fun running up to Horsetooth Rock with all those guys.  Of course Dakota was taking it easy, but also of course, after a few miles and about 1200 feet of vertical, his easy pace was becoming a little too hot for me, so Tim and I backed off and let Dakota, Scott, and Justin get ahead to the first summit.   I was happy to ease off into a slightly more sustainable pace for me for the rest of the day.

And since I'm now wanting to end this post already and hang out with my wife, here are some highlights of the day:

  • Meeting cool new people and hanging out with them and other cool people I already knew.
  • Running amazing single track and feeling really strong for close to 5 hours of running
  • Having good company to run with and enjoy the day with for a majority of the time
  • Outrunning Tim on a couple of the climbs - (I have to really soak in the glory of that since it will probably never happen again because he is barely starting to run again after a month off and probably wasn't even trying.  But hey, that dude hangs out on web pages of his sponsor with the likes of Dwayne Wade...so you have to feel totally cool if you're ever running faster than him up a hill...even if he does end up beating you by 3 minutes at the end of the day!)
  • That Maple Bar afterwards...still enjoying that one now just thinking about it.  Donuts taste better post 5 hour runs for some strange reason.
  • Feeling really good and solid after the run...no aches or pains, a nice cap to another great week of running.
  • My incredibly cute kids and wife smothering me with hugs and kisses when I came in the door after a day out and about...so grateful for them more than anything in my life.
  • Winning a pearl izumi hat for having the largest rear end....or at least being only 1 of 2 eager beaver enough for a free hat to enter the contest...whatever works!  Thanks to the judges for judging my butt the largest.
  • The drive to and fro with Tim, great conversation and company...immensely more enjoyable than driving solo...thanks for going Tim.

Stats for the day:

  • 24.5 Miles - (Four of us accidentally cut the marathon course by a couple miles, then I inadvertently added .5 on toward the end)
  • 4:47:22 - 11:51 avg - including tons of time stopped chatting on peaks, waiting on peaks, other random stops at junctions chatting etc.  It was a pretty low key run, just enjoying the day.
  • 5865' Vertical (according to sport tracks)
  • avg HR 143
  • 58 miles for the week with 9100' vertical.

The 9 am wave courtesy of Nick Clark, Me, Dakota, John, Justin M, Scott J, highschooler, Tim long, Kyle - from left to right.  Can't remember who the two at far left were.

NB MT101 - Black 11.5 Miles: 24.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
51.000.007.000.0058.00
Five Finger Treks Miles: 18.00NB MT101 - Green 11 Miles: 15.50NB MT101 - Black 11.5 Miles: 24.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Debt Reduction Calculator
Featured Announcements
Recent Comments: