Go slow to go fast.

Week starting Dec 13, 2009

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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
30.010.000.000.0030.01
Bare Feet Miles: 18.40Five Finger Sprints Miles: 11.61
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 188.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.000.000.008.10

It was an absolutely beautiful day to run barefoot.  About 35-40 degrees and sunny.

I did a loop around my neighborhood and then up a 1.5 mile hill climb.  I LOVED the barefoot hill climb and descent.  I wanted to do it again, but I felt like I should get home and get going on my work for the day.  I can foresee more hill runs in my immediate future.  This week I think I'm going to go barefoot for every run, my feet and legs felt fantastic today and I didn't feel like any tenderness anywhere was holding me back.   

8.1 miles - 1:10:38 -  Pace: 8:43/mile -  HR 149 avg - Ascent/Descent: 1064 FT 

Bare Feet Miles: 8.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.300.000.000.0010.30

A sloooooww but enjoyable barefoot run today.

10.3 Miles - 1:45:00 - 10:17/mile - HR: 129 avg - Ascent/Descent: 1097 FT

I used to always feel like if I wasn't running fast it was just a waste of a run.

I felt like I was training my body to go slow if I ran a slow pace. Well...I don't know if that's the case or not, but at this point I DON'T CARE! And it's a beautiful thing.

Why should I really care how fast or slow I run all the time? The point is I enjoy myself and I feel great. 

I guess I used to really care how fast I did races, and wanted to win, or be the best in my age group, etc. etc. But I also used to be injured a lot and very limited in my ability to race at all. And I got burned out very easily. And what was I really getting out of caring that much about beating other people? Not much really, it wasn't a good enough reason to keep me into it for very long.

These days I can't seem to get enough running. I am pretty sure that if I listen to my body, and enjoy myself, and run a lot, I will naturally get faster and stronger over time, but it doesn't matter to me like it used to. I like the thrill of racing, and I will be happy and feel good to race faster. But I don't need to prove anything to anyone like I used to. I hope to keep the new attitude, because my old one was pretty lame I realize now.

Some days I feel really rested and recovered and I naturally and easily go much faster. Today was not one of those days. Last night I only slept 5 hours because I got distracted working on projects until about 2:30 am. Plus I ran 8 miles yesterday at a decent pace, for me, so today my body was not feeling fast. But I loved the run.

I didn't know how far I would go, but I was listening to a good book on my ipod and pretty soon I was 5 miles away from home and I happened to be at the far point of a 10 mile loop, so I just kept going rather than turning back.

The run had a lot of hills, which I also enjoyed quite a bit. The temp. was in the high 30's, it was sunny, the roads were dry. I am really grateful that my body feels so good and that I can run for multiple hours and not feel like I'm hurting my body, but helping it.

Afterward I worked on my hips, gluts and legs with a roller to really relax and loosen the muscles and that felt great. Then I spent about 20 minutes working on my feet with my hands. There were multiple little tender areas in both feet, and after working on them, most of the tender areas had significantly decreased or gone away and both feet felt loose and happy. I am really glad I learned that technique, it has helped my feet recover so fast and feel great. It has been VERY helpful in transitioning to barefoot running because the feet are so integral. My feet are feeling much stronger and more healthy than ever before in my life.

It actually feels pretty empowering to be able to run comfortably outside barefoot I have found out. There's something about it...I'm not sure what it is exactly.

Bare Feet Miles: 10.30
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 190.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.610.000.000.0011.61

Well that was LAME! I got nailed with a cold or something on wednesday that kind of wiped me out through yesterday.  Maybe it was a good thing because my legs and feet are feeling pretty good today with 3 full days of rest, and now my sickness is gone which is a relief, so today is looking promising...

I think I'm going to explore a new trail run for 2 or 3 hours when Nan gets back from her workout...I'm excited. 

Later -

That was fun.  It kind of beat the snot out of my feet and legs though.  I ended up doing the same trail I did a couple weeks ago in the snow with a slight variation adding another loop with and additional 500 feet of climbing.  This time it was a mixture of rocky trail, rough hardened ice/snow sections, a 1/2 mile of downhill in ice/snow I had to walk, and a lot of mud.  Good times.  It was very slow going for a lot of the time though because of the rough trail.  There were a lot of gorgeous and fun sections of the trail, then there were a bunch of really slow difficult sections where the ice or mud made it hard to go.  As I got higher and higher, it got better and better.  Until I got to the top and went down the north facing slope.  That was the worst section, trying to go straight down a steep hill for 500 yards of pure ice and snow coming down from the high point of the run.  In FiveFinger Sprints it's a lot easier to go uphill in snow than it is to go down...probably would be in any shoe though.  I had to walk/slide that whole section.  

Totals: 11.61 Miles - 2:15:00 - 11:38/mile avg - HR: 140 bpm - Ascent/Descent: 2,251 ft 

Five Finger Sprints Miles: 11.61
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 187.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
30.010.000.000.0030.01
Bare Feet Miles: 18.40Five Finger Sprints Miles: 11.61
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 188.50
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