Go slow to go fast.

West End 3K

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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
Race: West End 3K (1.86 Miles) 00:10:07, Place overall: 23, Place in age division: 23
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.002.000.0012.50

I didn't feel that energetic on my warmup this evening.

And I also didn't feel very motivated or energetic at any point in the race.

I felt like I could go one pace.  I went that pace.  I didn't go out fast.  I went out behind 30+ dudes.  I thought I could be in the top 15 and run 9:45 or so.

Not tonight.  I split the first 1.5K in right over 5 minutes and finished the race in 10:07 - 23rd place I think.  5:26 pace is my current goal 5K pace so, yeah...not that great of a race for me.  And even with a great race right now, I'm not sure I could hold 5:26 for a 5K.  I am just getting back into consistent speed work though.  I had a month and a half off of that stuff and it definitely shows.  But it will come back with consistency.

I had a good time being out there tonight though.  Its always enjoyable meeting new people and associating with the community of runners and catching up with people.  And it was a good workout anyway, to run a couple miles at 5:26 pace.

Ran about 12.5 total today, with a super easy 7 miles this morning, randomly meeting and running with Zach Crandall as we happen to live 3 blocks away, and we both happened to be running the exact same loop start at virtually the same time this morning.  I was thinking to myself that I sure do warm up slowly when I run by myself.  Then sure enough, to prove my thought correct, Zach came trotting by and cruised past me. He wasn't going fast, I was just plodding along at some ridiculously slow pace in the first mile of the run.  It was nice meeting him and chatting for about an hour.

And for your viewing entertainment:

Breanne going out too fast, and wow...Abe has an enthusiastic fan there!

Abe nearing the finish line...it was fun to run in with him a bit.

"C'mon Dad, 3K is way too easy.  I have run a 5K after all."

Breanne at the finish "I don't feel good"  She went out too hard and had the pleasure of experiencing that wonderful feeling.

The turnaround was jammed when I got there.

Congrats to Patrick Hunt, sealing the deal solidly on 2nd place after out-kicking 4-5 guys.

Jeffrey beats me at every race...and this time in a fully color coordinated skirt outfit just to rub it in.

Kick non-existent today...blah.

NB MT101 - Black 11.5 Miles: 12.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Burt on Fri, Jul 22, 2011 at 02:15:01 from 72.223.88.109

Nice job Aaron. Karen said she saw you.

From Aaron Kennard on Fri, Jul 22, 2011 at 13:21:02 from 98.245.117.176

Thanks burt. I actually posted a report now, rather than just the blank stats. Yeah...was nice meeting Karen.

From Burt on Fri, Jul 22, 2011 at 13:34:15 from 206.19.214.144

Abe's enthusiastic fan sure is working the cowbell ;)

From seeaprilrun on Sat, Jul 23, 2011 at 11:21:08 from 174.70.177.86

Love the pics of the kids. They have great form! Your competition at the cones looked kinda short.

From Jon on Sat, Jul 23, 2011 at 18:38:51 from 74.177.119.146

Is that guy wearing shorts under that skirt? Or should I even ask that question?

From Aaron Kennard on Sat, Jul 23, 2011 at 19:04:47 from 98.245.117.176

yeah, it looks from that picture like I jumped into the middle or high school race I suppose being a full head taller than those kids. 2 of them out paced me on the second lap by 7-8 seconds.

jon - i'm pretty sure he at least had a speedo on under there...fortunately.

From Sasha Pachev on Sat, Jul 23, 2011 at 20:55:25 from 192.168.1.1

That is a serious improvement. Aside from things like being able to run the pace at all without having to sprint, the biggest obstacle to running a good 5 K is being able to hold the pace past about 2 K. So it does not take long to go from running 3 K at a certain pace to extending it to full 5. In other words, it will not be long before your 5 K PR is in the 16:40-16:50 range.

From Aaron Kennard on Mon, Jul 25, 2011 at 13:13:55 from 98.245.117.176

cool, thanks for the feedback Sasha.

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