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

Quicker Quaker 5K January
Boston Marathon - April
??

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

Sat, Nov 21, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.85	0.00	1.25	0.00	5.10

Today's workout felt good. I've got a looong way to go to get my fitness level and pace to where I would like it to be, but it feels great to run and get my heart rate up.

Ran 5 miles. Lifted for 30 minutes. Swam for about 10 minutes.

My gym membership at Bally Fitness is pretty nice, they have free childcare so while Nan is at her Saturday morning workouts for 4 hours, I can take the kids to the gym and not go stir-crazy sitting around the house. When I got done after 2 hours today my 1 year old Ali was sprawled out asleep in the middle of the day care with 15 kids running around, she looked like she had passed out or something...it was kind of funny looking.

Here were my splits for my run workout on the track:

Warmup for 2 miles

Mile 1 - 7:59 - HR: 150 bpm

Mile 2 - 7:35 - HR: 158 bpm

Stretched, drank water, and walked for a few minutes. My Hamstrings were feeling loosened up by this point.

Mile 3 - 7:40 - HR: 1:55

400 Meter: 1:15 - HR: 154 bpm (Went out way faster than I wanted to, 5:00 min/mile pace, my heart rate spiked and I ran 3/4 of a mile really slow to recover. I meant to do 6 min/mile repeats at 400 meters)

400 Meter: 2:13 - HR: 163 bpm

400 Meter: 2:06 - HR: 151 bpm

400 Meter: 2:06 - HR: 155 bpm

Mile 4 - 7:09 - HR: 172 bpm

400 Meter: 1:25 - HR: 173 bpm (5:50/mile pace, a lot more comfortable the 5min/mile)

400 Meter: 2:11 - HR: 169 bpm

400 Meter: 1:26 - HR: 174 bpm (5:52 pace)

400 Meter: 2:07 - HR: 172 bpm

Walked for a couple minutes to rest

Mile 5 - 7:02 - HR 172 bpm

800 Meter: 2:58 - HR: 172 bpm (5:56 pace)

800 Meter: 4:04 - HR: 172 bpm

Total time: 38:04 - Avg Pace total: 7:36 - avg HR 162 bpm - max HR 186 bpm

Five Finger Sprints Miles: 5.10

Night Sleep Time: 8.50	Nap Time: 0.00	Total Sleep Time: 8.50	Weight: 187.50

Comments

From Carolyn in Colorado on Sat, Nov 21, 2009 at 15:09:39 from 24.8.167.243

You sure kept track of a lot of data on that run. How did you do it?

From Aaron Kennard on Sat, Nov 21, 2009 at 15:12:22 from 174.51.250.151

I just used my garmin forerunner with a heart rate monitor strap. I just pushed the lap button at the end of each 1/4 mile or mile when I wanted to keep track of a split.

From Danny on Sat, Nov 21, 2009 at 17:44:50 from 24.19.43.78

Nice workout! How do you like sprinting in the FiveFingers?

From Nan Kennard on Sat, Nov 21, 2009 at 23:09:19 from 174.51.250.151

Hahaha. Poor lil' Ali. Glad she didn't get stepped on.

From Aaron Kennard on Sat, Nov 21, 2009 at 23:10:58 from 174.51.250.151

I like it a lot, it's really cool to feel so light and smooth. I wish I were going straight though. Running around the 1/13 of a mile track really fast isn't the greatest (gave me a blister on my toe from the same turn over and over and over). I'm looking forward to Monday when I can run on the trails by my house again.

From jun on Mon, Nov 23, 2009 at 10:30:24 from 66.239.250.209

Cool workout. I would imagine sprinting in five fingers is awesome. As for running outside on Monday, did you get hit with the big storm we got last night? Hope you were able to get out today (monday) before it hit.

From Aaron Kennard on Mon, Nov 23, 2009 at 12:58:03 from 174.51.250.151

Fortunately we didn't get a storm here, it was sunny out here this morning. Still kind of cold, 34 Degrees or so, but pretty good dry weather for a morning run

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