Kerry's Racing Blog

January 2009

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Location:

Kingman,AZ,USA

Member Since:

Nov 23, 2009

Gender:

Male

Goal Type:

Other

Short-Term Running Goals:

sub 19 5k

sub 40 10k

Personal:

wife: Jenise

4 children: Hannah, Will, Grace & Jack

Favorite Blogs:

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Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Saucony - Racing Lifetime Miles:						49.70
Mizuno - Orange11 Lifetime Miles:						194.02
Mizuno - Lime11 Lifetime Miles:						197.15

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
230.97	31.24	7.11	0.00	269.32

Pearl Izumi Streak - Red Miles: 124.91	Pearl Izumi - Black Miles: 7.60	Pearl Izumi Streak - Blue Miles: 117.10	Salomon - Yellow Trail Miles: 7.60

Fri, Nov 27, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.60	0.00	0.00	0.00	7.60

easy run - raced yesterday

Pearl Izumi Streak - Red Miles: 7.60

Comments

From Rhett on Fri, Nov 27, 2009 at 17:18:31 from 216.67.216.176

Where is your race report? Looks like you got in some good miles today. I hope your having a great Thanksgiving weekend.

From Kerry on Fri, Nov 27, 2009 at 18:39:19 from 65.73.204.62

I should have time over the weekend to post the report Rhett.

As I enter my training in the coming weeks, please feel free to give me feedback relating to my intensity workouts. I have been putting in about 45 to 55 miles per week. I do intensity training twice per week. I think I need to tweak the intensity training - # of times per week and/or the specific sessions...

Hope you are having a wonderful Thanksgiving weekend also!

Sat, Nov 28, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.34	0.00	0.00	0.00	8.34

easy miles with 4 striders

Pearl Izumi Streak - Red Miles: 8.34

Comments

From Burt on Sun, Nov 29, 2009 at 20:12:07 from 98.177.216.165

Got any races coming up?

I see Jack Hanna and Will and Grace are your children. You must like TV. (Just ribbing ya.)

From Kerry on Mon, Nov 30, 2009 at 10:56:22 from 65.73.204.62

Burt,

I've heard the Will and Grace reference before, but not the 'Jack Hanna' one...

that's too funny!

Kerry

Sun, Nov 29, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.63	0.00	0.00	0.00	8.63

Pearl Izumi Streak - Red Miles: 8.63

Mon, Nov 30, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.60	0.00	0.00	0.00	7.60

easy

tempo last mile

Pearl Izumi Streak - Red Miles: 7.60

Comments

From Rhett on Mon, Nov 30, 2009 at 14:07:26 from 74.42.168.210

Funny, I ran 7.6 miles today as well.

Kerry, what races are you training for? Do you have a goal race in mind?

I have a few races over the next few months, but my goal race is Boston in April.

From Kerry on Mon, Nov 30, 2009 at 15:07:11 from 65.73.204.62

my 10k goal race (for sub 40) is the Whiskey Row on May 1

my plan is to race in several 5ks between now and then (while I continue to log miles w/ speed and strength training) to continue to work on leg turnover/speed...

From Rhett on Mon, Nov 30, 2009 at 15:58:39 from 74.42.168.210

I'm sure you will smash your sub 40 goal. Sounds like you have a good plan to get there. Is that race in Kingman?

From Kerry on Mon, Nov 30, 2009 at 18:28:54 from 65.73.204.62

thanks Rhett - just trying to keep up with you!

Whiskey Row is in Prescott - as I understand it, a great race/event!

Tue, Dec 01, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.60	0.00	7.11	0.00	14.71

morning = 7.6 easy miles - now on to intervals tonight...

evening = 7.11 <6 x .50 intervals> on dirt road at 6 min/mile pace

Pearl Izumi Streak - Red Miles: 7.60

Wed, Dec 02, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.60	0.00	0.00	0.00	7.60

easy/recovery from yesterday

feel good this week after coming off a 2 week long sinus infection. In hindsight, I should not have run and raced to my full schedule while ill and on antibiotics. What can I say... I LOVE TO RUN!

Pearl Izumi Streak - Red Miles: 7.60

Thu, Dec 03, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.60	0.00	0.00	0.00	7.60

easy run

Pearl Izumi - Black Miles: 7.60

Comments

From Rhett on Fri, Dec 04, 2009 at 13:03:42 from 216.67.211.250

Running is addicting isn't it? That was quite a day on Tuesday with the double. Looks like a great week of training.

From Kerry on Fri, Dec 04, 2009 at 15:06:16 from 65.73.204.62

been a great week - looking forward to a rest day tomorrow

Fri, Dec 04, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	7.60	0.00	0.00	7.60

tempo run with 5/30 sec fartleks

Pearl Izumi Streak - Red Miles: 7.60

Sat, Dec 05, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.13	0.00	0.00	0.00	5.13

recovey / easy

Pearl Izumi Streak - Red Miles: 5.13

Comments

From Kelli on Sat, Dec 05, 2009 at 17:36:49 from 71.219.71.229

A friend of Rhett's, you must be fast!! Enjoy the rest of your Saturday!

From Kerry on Sat, Dec 05, 2009 at 18:52:46 from 65.73.107.186

i'm trying to keep up with him Kelli - enjoy your saturday too!

Sun, Dec 06, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.09	0.00	0.00	0.00	11.09

LSD

Pearl Izumi Streak - Red Miles: 11.09

Tue, Dec 08, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.60	0.00	0.00	0.00	7.60

26 degrees, 20 mph winds this morning... BRRRRRRRRRRR!!!!!!!!!!!

Pearl Izumi Streak - Red Miles: 7.60

Comments

From The Quiet Pirate on Tue, Dec 08, 2009 at 09:39:30 from 24.199.205.252

I didn't think it got that cold in Arizona.

Hope it doesn't last long.

From Kerry on Tue, Dec 08, 2009 at 10:27:01 from 65.73.204.62

Kingman is at 3,500 ft of elevation and the wind always blows... I hope it doesn't last long either

thanks for the note!

From Rhett on Tue, Dec 08, 2009 at 11:12:00 from 216.67.211.250

It was 43 here in Havasu this morning when I got up. I stayed inside the gym though. That's too cold for me.

Nice run today and yesterday too.

From Kerry on Tue, Dec 08, 2009 at 11:14:19 from 65.73.204.62

thank you Rhett - I see a sub 3 Boston in your near future!

From Burt on Tue, Dec 08, 2009 at 11:29:29 from 12.231.112.98

Welcome to Kingman. Actually the wind blows worse in Bullhead City. That's one thing we can all agree on is that Bullhead City stinks!

From Rhett on Tue, Dec 08, 2009 at 11:33:25 from 216.67.211.250

Actually BHC really sucks, that's why the wind blows so hard there all the time. :)

From Burt on Tue, Dec 08, 2009 at 11:45:56 from 12.231.112.98

You said what I didn't have the guts to say.

From Burt on Wed, Dec 09, 2009 at 10:49:39 from 12.231.112.98

Kerry, I have featured you in my blog today. Come by and check it out. You too, Rhett

From Kelli on Wed, Dec 09, 2009 at 20:22:21 from 71.219.71.229

Once you have been featured on Burt's blog, you will be forever famous!

Rhett----what I would not give for 43 degrees right now. To me, that is perfect running weather. Long sleeves and shorts, HEAVEN. I am moving to Havasu for the winter.

Okay, so is that typical weather temperature wise for Kingman?? With the wind, it must have been feeling more than nippy.

From Bonnie on Thu, Dec 10, 2009 at 18:08:03 from 128.196.228.134

Poor Kelli, still shopping for a winter hideaway -- take benadryl and come to Tucson -- Tucson is the best place in all of Arizona (except Flagstaff in the Summer) ... sorry guys, it had to be said.

From Kelli on Thu, Dec 10, 2009 at 18:48:18 from 71.219.71.229

I need to be one of those rich people with a summer and winter home. Actually, I would like a home in AZ for the winter, Utah for the spring and Fall, and San Diego for the summer. I need three homes!

From Burt on Thu, Dec 10, 2009 at 23:31:10 from 98.177.216.165

Kelli - Kingman is about 10 degrees cooler than Phoenix year round. It will snow a couple of time per year, but doesn't last long. And yes, the wind can be terrible. Lake Havasu is very comparable to Phoenix.

Wed, Dec 09, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

basketball league starts - 1 hour game = 5 miles

Thu, Dec 10, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.60	0.00	0.00	0.00	7.60

little stiff after b-ball last night, but felt pretty good all-in-all

Pearl Izumi Streak - Blue Miles: 7.60

Comments

From Kelli on Thu, Dec 10, 2009 at 19:00:42 from 71.219.71.229

Nice work. Basketball freaks me out, I am afraid I will injure every part of my body!

From Kerry on Fri, Dec 11, 2009 at 10:01:44 from 65.73.204.62

thanks for the encouragement Kelli - you are awesome!

From Kelli on Fri, Dec 11, 2009 at 10:04:05 from 71.219.71.229

Thanks! You made my day. Now I am going to go head off for an awesome run on the not so awesome treadmill. I will keep your comment in my head the entire way---when I want to quit that darn machine.

Fri, Dec 11, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.60	0.00	0.00	0.00	7.60

8:30 miles - felt smooth and easy

ready for my 5k race tomorrow

Pearl Izumi Streak - Red Miles: 7.60

Comments

From Rhett on Fri, Dec 11, 2009 at 12:22:19 from 216.67.211.250

Good luck tomorrow.

I'll be expecting a race report here on your blog.

From Kerry on Fri, Dec 11, 2009 at 12:30:22 from 65.73.204.62

thank you Rhett and will do on the report...

Sat, Dec 12, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	7.63	0.00	0.00	7.63

ended up not racing the 5k - arrived home later than expected from work holiday party

did 7 min tempo run

Pearl Izumi Streak - Blue Miles: 7.63

Comments

From Rhett on Mon, Dec 14, 2009 at 15:56:40 from 216.67.211.250

Too bad you didn't get to race. Hope the party was fun though.

Sun, Dec 13, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.05	0.00	0.00	0.00	11.05

LSD

Pearl Izumi Streak - Blue Miles: 11.05

Comments

From Kelli on Sun, Dec 13, 2009 at 22:03:48 from 71.219.95.151

You can not just say LSD and then nothing! I think drugs and that can not be right!

From Kerry on Sun, Dec 13, 2009 at 22:13:40 from 207.40.239.252

too funny Kelli - i'll do better next time ;)

Mon, Dec 14, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.61	0.00	0.00	0.00	7.61

easy

Pearl Izumi Streak - Red Miles: 7.61

Wed, Dec 16, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.60	0.00	0.00	0.00	7.60

basketball game Mon night - easy today - felt good

Pearl Izumi Streak - Blue Miles: 7.60

Comments

From Rhett on Wed, Dec 16, 2009 at 12:33:44 from 74.41.249.102

I played basket ball last night. All that starting and stopping and cutting and such really tears up my legs. I twisted my ankle a bit last night, but I think it will be fine.

From Kerry on Wed, Dec 16, 2009 at 12:40:58 from 65.73.204.62

Hopefully it's not too serious Rhett. Getting hurt is in the back of my mind on the court... just like competing and hanging with the team - it's fun.

Take care of yourself - you're in great condition, you're able to withstand the punishment :)

Thu, Dec 17, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.60	0.00	0.00	0.00	7.60

moderate pace 70% HR

Pearl Izumi Streak - Red Miles: 7.60

Comments

From Kelli on Fri, Dec 18, 2009 at 00:32:06 from 71.219.95.151

I am glad to see that you have not been abusing the LSD the rest of the week!

From Kerry on Fri, Dec 18, 2009 at 08:58:40 from 74.33.5.180

i'm trying to kick the habit Kelli

From Rhett on Fri, Dec 18, 2009 at 11:53:18 from 216.67.211.250

So do you wear a HR monitor or just check your pulse when you are done?

From Kerry on Fri, Dec 18, 2009 at 12:05:30 from 65.73.204.62

always wear a HR monitor - I use the Garmin 405 (I think I remember you using the same device). Learned about HR training when I bike raced...

How 'bout you?

From Rhett on Fri, Dec 18, 2009 at 12:38:54 from 74.32.215.131

I have the Garmin 405 also, but I don't wear my HR strap anymore. I did for a while and then just got tired of putting it on and started running by feel instead of HR. There are some really good running programs based of HR% though.

Fri, Dec 18, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.60	0.00	0.00	0.00	7.60

good steady pace

Pearl Izumi Streak - Blue Miles: 7.60

Sat, Dec 19, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.60	0.00	0.00	0.00	7.60

moderate pace

Pearl Izumi Streak - Blue Miles: 7.60

Sun, Dec 20, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.91	0.00	0.00	0.00	8.91

tempo - felt good

Pearl Izumi Streak - Blue Miles: 8.91

Mon, Dec 21, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.71	0.00	0.00	0.00	7.71

trail run - nice change

Pearl Izumi Streak - Red Miles: 7.71

Tue, Dec 22, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.60	0.00	0.00	0.00	7.60

8:16 per mile - easy and smooth - felt good

Pearl Izumi Streak - Blue Miles: 7.60

Wed, Dec 23, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	8.01	0.00	0.00	8.01

trail run - tempo

Pearl Izumi Streak - Blue Miles: 8.01

Comments

From Rhett on Thu, Dec 24, 2009 at 13:46:58 from 74.32.214.224

Merry Christmas Kerry. Do you wear trail shoes when you run trails?

From Kerry on Thu, Dec 24, 2009 at 13:51:30 from 65.73.204.62

I haven't been wearing trail shoes lately - u?

MERRY CHRISTMAS TO YOU TOO RHETT!

From Rhett on Thu, Dec 24, 2009 at 14:31:53 from 74.32.208.70

I never run on trails, but I'm doing a trail marathon in Feb, and I'm wondering if I should get trail shoes or just wear one of my more cushioned road shoes.

From Kerry on Thu, Dec 24, 2009 at 14:51:54 from 65.73.204.62

I'm thinking about buying a trail pair too - hear the shoes from INOV8 are good...

Thu, Dec 24, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	8.00	0.00	0.00	8.00

steady - tempo last 15 minutes

Pearl Izumi Streak - Red Miles: 8.00

Comments

From Kelli on Fri, Dec 25, 2009 at 01:17:35 from 71.219.95.151

Nice running this week, as always!

Have a MeRrY ChRiStMaS!!!

From Kerry on Sat, Dec 26, 2009 at 10:08:57 from 74.33.5.180

thank you Kelli - glad to see you feeling better and back at it

MERRY CHRISTMAS TO YOU ALSO!

Fri, Dec 25, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.60	0.00	0.00	0.00	7.60

easy, steady - worked on plant and forward, no bounce

Pearl Izumi Streak - Blue Miles: 7.60

Sat, Dec 26, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.60	0.00	0.00	0.00	7.60

easy - 8 min miles

Pearl Izumi Streak - Red Miles: 7.60

Sun, Dec 27, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.10	0.00	0.00	0.00	13.10

steady, easy 8:25 pace - felt good

Pearl Izumi Streak - Blue Miles: 13.10

Mon, Dec 28, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.60	0.00	0.00	0.00	7.60

easy

Pearl Izumi Streak - Blue Miles: 7.60

Comments

From Rhett on Mon, Dec 28, 2009 at 15:18:38 from 216.67.211.75

Look at you raking in the miles this month, already at 214+. Very nice.

From Kerry on Mon, Dec 28, 2009 at 15:24:35 from 65.73.204.62

simply trying to build a base, then speedwork - just to try to catch you Rhett! :) Hope you had a great Christmas!

Tue, Dec 29, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.60	0.00	0.00	0.00	7.60

Pearl Izumi Streak - Blue Miles: 7.60

Wed, Dec 30, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.60	0.00	0.00	0.00	7.60

steady

Salomon - Yellow Trail Miles: 7.60

Comments

From Rhett on Wed, Dec 30, 2009 at 15:39:39 from 216.67.211.75

So what kind of pace are you running all these 7.6 mile runs? You should check out AndyBs blog. You and he are about the same age, hiegth, size, build, and both of you run very consistant milage. He usually hits 8 steady miles daily.

I ran St. George 2008 with him and he paced me to my first and only (so far) sub 3 marathon.

From Kerry on Wed, Dec 30, 2009 at 15:46:48 from 65.73.204.62

i stay in my endurance HR zone - nothing over 80% max, averaging 70%.

Pace ranges from 7:55 to 8:40, depending on timing after intensity workouts.

I usually do 2 intensity workouts each week. With bball and winter, I am just doing 1 per week through Jan...

thanx for the info on Andy B - I'll check it out.

I like your x-training format - it obviously works for you. Saw your post about max of 4 runs per week. What is your max avg weekly mileage? Do you limit this and do x-training because of your previous injury?

From Rhett on Wed, Dec 30, 2009 at 15:51:52 from 216.67.211.75

Yep, every time I start running 6 days a week, I seem to get injured. When I went sub 3 I did it on 4 days running and 2 days x training. I maxed out around 50 miles per week and most weeks was in the low to mid 40s.

I've done a few marathons maxing out in the 70s, but I seem to get injured when I do that. I do x train very intensly though. Effort wise it is always harder than I would go on an easy run.

Thu, Dec 31, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.60	0.00	0.00	0.00	7.60

Pearl Izumi Streak - Blue Miles: 7.60

Comments

From Kelli on Thu, Dec 31, 2009 at 17:37:49 from 71.219.95.151

Loved the blog entry, very entertaining!!! ;o)

Have a Happy New Year!!!

From Kerry on Thu, Dec 31, 2009 at 17:56:45 from 207.40.239.252

i knew u would apppreciate the creativity Kelli... happy new year!

From Burt on Fri, Jan 01, 2010 at 17:24:44 from 98.177.216.165

Did you go on the bike ride up the Hualapais with the Springborns?

From Kerry on Fri, Jan 01, 2010 at 19:01:17 from 74.33.5.180

I'm waiting for the bike ride when you can join me Burt!

Happy New Year!

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
230.97	31.24	7.11	0.00	269.32

Pearl Izumi Streak - Red Miles: 124.91	Pearl Izumi - Black Miles: 7.60	Pearl Izumi Streak - Blue Miles: 117.10	Salomon - Yellow Trail Miles: 7.60

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