Go slow to go fast.

December 23, 2024

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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
4.000.003.000.007.00

After seeing all the happy runners yesterday I must have gotten the bug.  Tonight when I went out for a 7 mile jaunt I couldn't resist the urge to throw in a 5K tempo run in the middle to see what my 5K fitness level is currently.

For dinner I happened to load up on steak and potatoes.  Then at about 7:30 I enjoyed a nice helping of pumpkin pie and ice cream to get myself all fueled up and ready to run.  Then I finished off my kids pie and ice cream.  Then I was ready to roll!

Nan said she would puke if she tried to run on that...I just felt well fueled.

I threw 10 oz. in my water bottle and headed out. 

Decided to warm up for 2 miles and then do a  5K tempo attempting to hold 6 min. pace as long as I could.

I was surprised to feel that for two miles it was pretty comfortable and felt great to hold 6 min. pace.  Then with about 3/4 mile to go it started a slight incline and my pace weakened.  

I finished 5K in 18:55 at a 6:07/mile pace.  Felt pretty good about that actually.   I would have been last place by far against all the skinny elite dudes last night, but for this 187 pounder, 18:55 is moving the right direction for a 5K pace.  I've never done one under 18 min.  I know I could if I trained consistently for that, but I prefer mountain running at easy slash fun pace over killing myself on speed workouts at this point.

But it is fun to go out and push the limits of my speed/pain threshold every now and then.  I got it out of my system tonight.  Now I'm ready to go run Grays and Torreys peaks early this sat. AM.  Anybody want to come do run some 14ers?

(oh yeah...and happily all the pumpkin pie stayed inside my body very nicely!  Maybe I had a lot more pace pushing in me?....no...no I don't have the desire to push the pace to puke levels...that's never fun.)

Five Finger Treks Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 187.00
Comments
From Bryce on Fri, Jul 30, 2010 at 09:53:25 from 174.52.190.220

Nice freak'en job Aaron! that's a crazy good pace! especially for being on your own and not racing! Not to mention the pre-race meal, my he#* dude, I would have vomited in the first block! Very impressive.

From Scott Wesemann on Fri, Jul 30, 2010 at 11:31:14 from 66.239.250.209

I have to agree with Nan on the food thing. Hey, nice temp run. I need to start doing that myself.

Have fun on Grays and Torrey's. I climbed them a few years ago and had a lot of fun. I have a goal to climb all of the 14ers and I am always looking for a partner, so we should get out sometime and run/climb some. I would make a trip out there on a weekend if you're interested.

From Aaron Kennard on Fri, Jul 30, 2010 at 20:30:26 from 174.51.250.151

Thanks Bryce. I looked at the elevation graph later and realized why the first 2 six minute miles didn't feel that hard, its because they were a net elevation loss of 90 Ft. It was kind of rolly, but a net down hill. Then the last mile was a net increase of 30 Ft, but with 2 decent up hills then down hills. No wonder the last mile started to hurt and lose pace. So I'm less encouraged by my pace now since it was a net downhill on the run. Although the 2nd half was pretty hilly and netted a slight uphill.

Scott - yeah, tempo runs are fun to do about once every year or so I suppose...I've got my fill of it for the foreseeable future I think.

I'm game for planning a 14er run sometime soon. I'll have to look at the calendar and see when that could work, there aren't a ton of open weekends at this point unfortunately.

Also, a question for you both...what to do if you were me. A buddy just offered me a free spot in the leadville 100 mt. bike race in 2 weeks. would you do it if you were me?...on very little mt. bike training, and the week before the Kings peak marathon? Oh so tempting, because I really wanted to do it but didn't get in originally so haven't trained longer than 2-3 hour rides on the bike at all, and with little consistency at that.

From Jon on Fri, Jul 30, 2010 at 20:32:54 from 75.169.146.140

5k time trial with pumpkin pie in your belly? Yummy.

From Scott Wesemann on Mon, Aug 02, 2010 at 12:24:38 from 66.239.250.209

Aaron, I think it could actually be good altitude training for Kings, but I am not quite sure what that would do to your legs. It would be a lot of fun though. Maybe you could do it and just make sure you don't push it too hard, although from what I know about you that would be tough to do.

As for the 14ers, September and October are both good months or can be depending on the weather. I would love to fit something in.

From Aaron Kennard on Mon, Aug 02, 2010 at 13:16:29 from 174.51.250.151

Jon - yeah, it was great...every time I felt like puking I got to relive the pumpkin pie! Highly recommend it! (just kidding, never got to the puke phase fortunately)

Scott - Well...I'm going to do leadville, as long as my friend comes through with the comp entry. Ready or not, here I come! (that would be a 'not' ready, but it will be a fun time)

From Aaron Kennard on Mon, Aug 02, 2010 at 13:20:31 from 174.51.250.151

Also Scott, we should be able to find a day in sept or oct. that will work...I'll let you know my open weekends.

From Scott Wesemann on Wed, Aug 04, 2010 at 00:42:45 from 75.162.91.8

Sounds good. I would love to get one or two in this year.

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