Go slow to go fast.

December 22, 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
5.500.004.500.0010.00

I had a satisfying track workout today.  Woke up to 52 degrees and sunny at 6:40 am.  Only problem...30 mph gusts of wind outside.

Well, at least going to the fairview track meant I would have a tail wind for half the time.   A track may actually be the best place to do an interval session on a windy day.  It would be totally demoralizing to try to do a mile repeat into a head wind.

My buddy Eric Wynn is staying with us and I convinced him to join me for the morning o' fun in the wind around in circles, which was nice, because everyone else had bailed for the morning so I would have been solo.

I decided to do a workout like this:  400, 800, 1200, 1600, 1200, 800, 400, and then some 200's.

Here are my splits for those: 75, 2:38 (5:16/mile), 4:04 (5:24/mile), 5:30, 4:12 (5:33), 2:39, 71, 29, 30.   I ended up only feeling like doing 2 x 200 at the end:

Took it out conservatively on the first two intervals and then tried to make sure I stayed sub 5:30 pace on the 1200's and mile.  It was TOUGH on those middle sets.  The 4th lap of the mile after 1200 meters I about got blown off the track.  But I still managed a 5:30 on that mile, which feels good.  Without the wind I think it would have been a 5:20 effort or so.  The next 1200 set was the toughest of them.  It was pretty stiff wind on that one, plus that is probably the hardest set of the workout physically.  I hit the last 800 on target and felt pretty strong with a 71 second quarter to finish up.  Then a couple 200's for good measure and fun sprinting at sub 4 min. pace.  It's kind of odd how 29 or 30 seconds is about what I run for 200's if I'm fresh or if I just finished a workout.

Although the mile and second 1200 repeat were tougher to hold that pace than I would like them to be, I feel ok about where I'm at.  Especially with how windy it was.  But I also feel like in order to be confident in a sub 17 minute 5K I'm going to need to get 4 or 5 mile repeats down to around 5:20 pace.  We'll see I guess.

Fortunately my ankle (which has been a slight annoyance the last week or so) was fully warmed up by the time we got to the mile and didn't bother me at all after that.  It was just slightly noticeable before that.  So that was a good thing for sure.

After totally flat fast stuff today, I'm looking forward again to going back to all out vertical on green on Thursday where sub 15 min miles feel like a huge accomplishment to me.

For the morning: 10 miles - 1:18 - 7:49 avg - virtually 0 vertical.

NB 205 Kimbia Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Faceless Ghost on Tue, Apr 05, 2011 at 15:18:11 from 128.187.0.182

Is it just me, or are you getting a *lot* faster?

From Aaron Kennard on Tue, Apr 05, 2011 at 16:57:03 from 98.245.117.176

Well, little by little the times seem to be notching down over the last 6-7 months. I'm at a much different fitness level than 1 year ago when I never did any speed work and barely could break a 40 min. 10K. Weekly consistent interval sessions have definitely helped.

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