Go slow to go fast.

Week starting Jun 06, 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 

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
19.750.000.000.2520.00
Inov-8 Roclite 295 Miles: 12.50Bare Feet Miles: 7.50
Night Sleep Time: 13.50Nap Time: 0.00Total Sleep Time: 13.50Weight: 183.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Haven't been running yet this week, kind of busy, and fine with recovering from a big weekend.

Just been doing p90X in the mornings this week, it feels good. 

My legs felt completely recovered and fine yesterday.  I'm looking forward to a nice mountain early tomorrow morning though...I'm going to get out and see if I can be running at 5:32 when the sun comes up....wow, its an early sunrise around here already. 

Oh, and here's a quick video of the Dirty Thirty last weekend...I think I"m hooked...I signed up for another 50K next month.  As you can see, there was a lot of walking going on the first mile or two of this race.  Next time I'm going to start in the front and see if I can get more running in...I took it super conservatively and started at the very back for my first 50K.  I'm glad I did, but I'm going to step it up a notch or two next time.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.2512.50

So I just went out for a nice and easy recovery run to ease back into running after the 50K last weekend.  First run of the week.

But as I was sucked in by the mountain, It turned out I couldn't let it get the better of me.  And after only a mile or two my legs were feeling as good or better than they've ever felt, so I decided I was running every step to the top of Green mtn.

And that's what I did.

 But let me tell you, that was no easy task.  Because first you run up very steep inclines for 6 straight miles, then the last quarter mile to the top is like 2+ foot boulder steps straight up for almost the entire 1/4 mile.  Its AWESOME to finish off a peak that way.  I was NOT going to let the mountain win today.  It turns out it was just over 300 feet of ascent in 1/4 mile.   When I hit the peak I was hands on knees heaving breaths like a mad-man.   The old dude on the peak must have thought I was crazy, but he didn't say anything.  I sat down for 2 and a half minutes to absorb the amazing views and catch my breath, then I headed home.

Took it really easy on the way down.

Total: 2:33:00 - 12.5 Miles - 12:27/mile pace - 4643 feet of ascent according to the garmin. (I likey!)  That's half of the climbing I did on saturday over 30 miles, and this time I ran the whole thing instead of hiking.  I think my goal next year is to run the entire dirty thirty course with no hiking.  None of it is as hard as steep or long as what I did today...its just 2.5 times more miles.

Legs are feeling great afterward, I didn't push the pace, the only really tough part was the quarter mile to the peak, otherwise just a cruise through the mountains, albeit a really steep one.

And I'm pretty stoked because its the first time I have run every step to the peak of Green, and it feels good to know I can do it.   Mountain running = good stuff.

Inov-8 Roclite 295 Miles: 12.50
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 183.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Today's run reminded me that I don't have to be a complete mountain snob all the time. Don't get me wrong, mountain running is by far the best running, but todays run was a blast and a nice little change of pace.  Variety is good.

I woke up feeling really crappy this morning.  Totally unmotivated to do anything at all...it was weird.

So I hung out and watched movies with the kids all morning while Nan was at her workout, and I managed to muster the energy to do a session of Ab Ripper X.

It was a rainy morning and I felt like the weather.

Then I decided a barefoot run in the rain was in order.

And that did the trick nicely.  I couldn't help but feel better the minute I started splashing down the street through the puddles.  And with every step and every puddle splash I just kept feeling better...until a couple miles later I found myself charging up the steepest road I could find by my house.  Then I came back down, about a half mile, and couldn't resist charging up the  hill again.  I love running up hills.

Finished off with a loop around the neighborhood feeling fantastic physically and mentally.  Running is great medicine.  And I really like the barefoot variety at times...it feels so smooth, easy, natural and fun.  Pushing hard up the hills felt great, and at 2 or 3 different points in the run I was just cruising down half mile stretches of cool wet grass in 6 - 6:30  pace, which was also very fun.

Ran 7.5 miles in 1:01 - 8:11 pace - 853 Feet ascent - there were 2 pretty decent 200 foot hill climbs included.  It was a pretty easy pace the whole time except I pushed the pace on the uphills. 

Bare Feet Miles: 7.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.750.000.000.2520.00
Inov-8 Roclite 295 Miles: 12.50Bare Feet Miles: 7.50
Night Sleep Time: 13.50Nap Time: 0.00Total Sleep Time: 13.50Weight: 183.00
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