Go slow to go fast.

Week starting Dec 19, 2010

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2009201020112012
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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 

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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
54.500.003.750.0058.25
Five Finger Treks Miles: 19.00NB MT101 - Black 11.5 Miles: 39.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy run - really slow and leisurely - ran past Fairview and then up the South Shanahan trail to the mesa trail, then down North Shanahan and back home.  Beautiful calm morning.  45-50 degrees.

8 miles - 1:21 - 10:10 avg - 1150' vertical.  - legs feel great, no soreness or stiffness from the longer run Saturday.  I've been doing a hip mobility routine after every run, recommend by Dr. Hansen, my ART therapist, which I think has been beneficial.

Five Finger Treks Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Well, I wish my moderate effort on Green mountain was faster than it is, but oh well.  It is what it is.  It takes time and consistency to improve...so fortunately A) I have all the time in the world, and B) I really enjoy running, so its not hard to get out every day and be consistent.  I guess on a positive take, I have improved my fitness a lot from where I was in the spring of this year.

Today I ran Gregory to Greenman to the top and my trailhead to summit time was 46:58.  That was a steady, pretty comfortable pace.  Never pushing my HR until the final 200 yards.  Just didn't feel like pushing into a painful state at all this morning.

The first time I ever ran Green mountain in March of this year I did the same route and it took me something around 55 minutes and I was pretty much killing myself to do that.  And my legs were fried afterward.

Today felt easy and I know I could push the pace a lot harder and shave at least a few minutes off that time if I were feeling mentally into that on a given day.

I meant to meet up with with Jason S. this morning for the run, but I showed up 5 min. late and caused confusion causing us to miss each other.  But had we connected I imagine I would have pushed it harder to try to hang onto him (for at least 2-3 minutes I guess before he disappeared into the forest.)  We got to Chataqua after our runs at about the same time and I learned that he ran it in 39 something this morning, the same route.  I told him I thought I did it in between 44-45, but I was calculating the splits wrong apparently.  Oh well...it was a solid run and my legs and body felt really good the whole time.  I think that was the most easy feeling and enjoyable time I have run up Green mountain ever so far.  I ran every step, which hasn't happened for a while, because normally I push myself too much early on and feel zapped near the top.  This time I paced it evenly and felt great the whole way.

The trail is bone dry still until the last couple switchbacks that are just slightly snow/ice packed.  Wonder if we're ever going to have an actual winter this year on Green Mountain?

8 miles on the morning - 1:31:44 - 11:28 pace avg - 2600' vertical - HR: 144 avg

NB MT101 - Black 11.5 Miles: 8.00
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

6 really easy and slow recovery miles, pretty flat...300' vertical - 55 minutes. 

Five Finger Treks Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.003.750.009.25

Did a fun fartlek/speed workout with a couple really fast dudes this morning.  It's always so much more fun to do hard workouts with other people than solo.  And it was really motivating to be trying my best to hang on to those guys, I am sure I ran faster than I would have alone.

By 'fast dudes' I mean Jason Schlarb who just took 5th at The North Face 50 mile championship right behind Dakota Jones; he also did a 2:27 marathon this year (among other really fast races he won).  And his fellow air force cross country compadre Levi Severson who was leading the way this morning and has beat Jason in Cross Country for the last 4 years, and also did a 2:27 marathon.  

Needless to say, I wasn't able to quite hang with each of their respective paces for all of the 2 minute intervals.  However, I did out run them on the final 30 second interval which felt good (not that they couldn't have out run me if they really cared to probably).  But I feel like I have a decent amount of power on the short 30 second to 1 minute stuff, but beyond that I start to max out pretty quick.

We did a 2 mile warmup to the wonderland lake trails which are relatively flat, just slightly rolling.

Then we did 7 X 2 min. hard x 3 min. slow, and finished off with 2 x 30 seconds hard.

My paces for the fast intervals according to the garmin:

 5:18, 5:23, 5:48, 4:58, 5:20, 5:26, 5:10, 4:42, 4:14

The 5:48 was a net 35' ascent, and the 4:58 was a 44' descent.   The others were closer to flat.  The last 2 were of course only for 30 seconds, but hey...4:14, I'll take it!  Now if only I could hold that for longer than 30 seconds.

Totals: 9.25 miles - 7:54 avg - 650' vertical 

 

NB MT101 - Black 11.5 Miles: 9.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy slow flat miles around CU boulder-south xc course.

Five Finger Treks Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.000.000.000.0022.00

Merry Christmas! (merry late christmas I guess since I'm writing this monday.)

What a 'mostly' great day.  So much fun to see the excitement and thrill that Christmas morning is for 2.5, 4.5, and 6.5 year old kids.  What an incredibly fun age they are.  The best part of the morning was after all the presents were opened when we pointed out that there was wrapping paper on the sliding glass door...a piece of information they had glossed over the entire morning.  We coaxed them to rip it off to reveal a trampoline in the back yard, which they were thoroughly excited by.  So much fun.

The weather in Boulder continued to impress for December 25th...which led to Nan enjoy a really nice12 miler, as opposed to last year running on cruddy ice and pulling a muscle in her groin taking her out of racing commission for 2-3 months.  And which led me to accidentally getting in a nice 22 miler through the mountains.

I meant to run for 2.5 hours because we had a plan to meet some friends for dinner in the afternoon.

But I didn't plan the point to point route out very well and vastly underestimated the distance from the flatirons vista trail, up Eldorado canyon to walker ranch, and around the back of the flatirons over flagstaff and down to Eben G. Fine park on Canyon road in Boulder.  I thought 2.5 hours would be plenty of time.

Turns out it was 22 miles with 4250' ascent.  Anyone who does that run in 2.5 hours better be on a large salary from some big shoe company. 

Ended up taking us 3:31 running time, with 3-4 minor stops along the way (once to ask directions from someone)

It was a totally gorgeous sunny 45-50 degree day with dry trails.  And it was great to run with Jason and chat the whole time, and just enjoy being out in the mountains.

Unfortunately it wasn't all good...because my family and friends were expecting me an hour and a half earlier.  I totally botched that one up with a huge underestimation of the distance of the run.  And since it was a point to point run, there was no way to fix that once I started to realize that after about 10 miles in.  The biggest problem though was I neglected to bring my phone, so I had no way of letting Nan know I was going to be late, which was incredibly lame of me.  After an hour or so of me not being back when expected she started getting worried and nervous that I was ok.  When I finally got back to the car and called her to let her know I'd be there soon, she was really worried and was on the other line with the Emergency room.  I felt like a total idiot and a loser of a husband at that point for being so far off on my estimate and for not bringing my phone.  Just a simple call to her at any point during the run to let her know where I was would have saved a lot of stress for her.   Not one of my brighter moments in life.  Not on the same scale of stupid as my eagle territory running fiasco...but definitely not smart.  A very cool run, but I was pretty bummed afterward about making Nan worry.  Thankfully she forgave me and was glad I was OK and we had a great rest of the Christmas day together with the kids.  

Moral of the story:  Bring my phone on runs like that...and also it would be a pretty good idea to do more research on the route if I have a timeline I need to follow. 

 ----

Weekly summary - 58.25 Miles - 9000' vertical.

I meant to do a bit less mileage last week, but it turned out I accidentally did 1/4 mile more than the week before...oh well.   This coming week I'll probably do a slightly lighter week on distance and vertical.

NB MT101 - Black 11.5 Miles: 22.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
54.500.003.750.0058.25
Five Finger Treks Miles: 19.00NB MT101 - Black 11.5 Miles: 39.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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