Go slow to go fast.

Boston Marathon

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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:

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
63.5035.506.200.00105.20
Altra Lone Peak Miles: 18.00Altra Instinct Black Miles: 49.50Altra Instinct Sep '11 Miles: 20.00Altra Adam Miles: 17.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

easy, slow, icy on the trails with no traction - afternoon run to chataqua, across mesa, down bear, up lehigh past fairview, home 1000' vert.  1:28

Altra Lone Peak Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Was going to do a latter workout this afternoon, but I got chilled after 6 mile warmup up and down NCAR and decided it was not the best day for it.  Ran easy the whole time.  1000' vert.

Altra Instinct Black Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Easy and super slow.  Legs felt a bit rickety.  Left groin/hip a bit off, right knee cap and groin a bit tender, doesn't hurt to run, just feels a bit off.  I have been rolling, stretching and compexing each day again. I was a slacker on recovery work for the last 6 weeks.

Altra Instinct Sep '11 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Easy run in altra adams.  marshall, cherryvale, bear creek loop.

2nd run in the adams, and I liked them even more this time.  I think I'll start doing 2 or 3 runs per week in them.   

Altra Adam Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Scott Wesemann on Thu, Jan 05, 2012 at 13:00:50 from 205.158.160.209

You have been getting in some sweet runs. Nice.

From Scott Ensign on Fri, Jan 06, 2012 at 03:00:57 from 67.40.119.246

oh good another new shoe I can check out while I cool my heels...

From Scott Ensign on Fri, Jan 06, 2012 at 03:02:57 from 67.40.119.246

so what sizes do you have int he instinct and adams? same? different? 11?

From Aaron Kennard on Sun, Jan 08, 2012 at 01:29:06 from 98.245.117.176

I wear size 11 in all the Altra shoes and it fits perfectly.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

I've been working on recovery on a slightly sore right quad system this week, and thus haven't felt like doing any workouts, just easy running during the week.  So I resisted the urge to run 10 or 12 today and just stuck with an easy 7.  It helped, and was beneficial.

Altra Adam Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.009.000.000.0015.00

3 miles easy, 9 mile tempo, 3 miles easy at Davidson mesa in Louisville  W/lucho, GZ, sweeney, rob cussick, triathlete Brian, plus others.  Splits for the 3 mile loops during the tempo: 19:16, 17:34, 17:45.  Mile splits: 6:36, 6:27, 6:13, 6:01, 5:52, 5:41, 6:07, 5:49, 5:49.  

6:04 avg for the 9 mile tempo.  5:53 avg for the 2nd 6 miles of it.  Nothing to write home about but a good solid workout. 

It was a nice effort...good to get a longer tempo run in, it had been quite a while.  I was pleased to be comfortably hanging with Lucho for most of it.  I was ahead of him after the 2nd lap by a few hundred feet, I was feeling really good cruising the downhill 6th mile in 5:41.  Then he caught me on the uphill and beat me to the end on the 3rd lap by a couple hundred feet.

Nice to have a group to workout with lately.  It's more enjoyable to share the miles, especially when we can push each other on the tempos and intervals. 

Altra Instinct Black Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jon on Mon, Jan 23, 2012 at 20:31:04 from 98.71.175.203

Agreed about running with people- makes it easier.

From Jon on Sat, Feb 11, 2012 at 20:42:54 from 98.71.181.5

Hey, where did you go?

From Aaron Kennard on Mon, Feb 13, 2012 at 13:28:37 from 98.245.117.176

Just been blog slackin'! Running is going great though...I'm training for Boston right now, looking forward to that.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy run around the mesa trail this morning through a beautiful sunrise.

I've been MIA lately, sorry.  I've been extremely focused on a few great things.  Here's a quick post about boston that is the next thing coming up for me.

 Hope you're all doing great! 

 

Altra Lone Peak Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From TheMr.K on Wed, Mar 14, 2012 at 10:44:32 from 67.164.204.6

Glad to have you back. Can't wait to hear how Boston goes for you.

From Jon on Wed, Mar 14, 2012 at 20:17:50 from 98.71.138.90

You're alive! Boston, huh?

From Scott Ensign on Wed, Mar 14, 2012 at 21:10:58 from 70.58.98.206

so how did you score the entry to boston without a qualifier? did Ryan pull some strings for you?

From Jon on Sat, Apr 07, 2012 at 06:18:04 from 74.177.96.130

Only a week left...

From Dorsimus on Fri, Apr 13, 2012 at 09:38:59 from 209.23.248.163

Great post. We'll be thinking about you this weekend (or weekbeginning?)!

Race: Boston Marathon (26.2 Miles) 02:59:42, Place overall: 516, Place in age division: 493
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.500.000.0026.50

Wow, what a fun race!

This will be brief for now, but here's a recap:

I think I had mentally thrown in the towel on a 2:45 goal before the race even began for 2 reasons:

1 - I was sweating already just standing in line to get to the start at 10:40

2 - I was slated to start the race at the VERY BACK. Behind 26000+ other runners.  I could tell that was not going to help my chances.

So I decided to just go with whatever felt good and enjoy the experience fully.  And I did.

It was definitely hot, I was dumping water on my head after the first 2 miles in.

But it didn't bother me, I was really enjoying it actually.  I loved the run, and loved being out in the sun among millions of people running.  It was gorgeous.

But I could tell it was sapping the energy and making me slower throughout.  I was glad I went out conservatively, because I had plenty of energy the last 10K and was able to really enjoy bombing the long downhills to the finish.  That was a lot of fun.

I realized with about 4 to go that I was going to possibly not even run under 3 hours, so I kicked it into gear a bit and was able to squeeze in just under.  

The 2 factors going against me on achieving my time goal, were definitely big factors.  

As an example, my time of 2:59:42 placed me 516th overall this year.  That would have been 1477th overall last year.  Ummm, yeah, I would say it was not ideal conditions this year.  Though the two years were probably polar opposites since last year was the fastest ever. 

The other huge factor was starting at the back. Because this was my first official marathon I didn't have a qualifying time, so they placed me behind everyone.

I was able to jump into the 3rd corral fortunately, and bypass about 6000 runners, which helped.  But that still meant I had to weave through 20,000 other runners in front of me throughout the day.  

It took me a mile just to get to the front of my wave and have a clear road to run on.  But within 2-3 more miles I had caught up to the previous wave and from then on it was a literal see of people to run through.  Mostly I could run clear by staying to one side, not running the tangents.  But this put me in the sun the whole time, and added to the length of the course.  I clocked 26.5 miles on my watch due to all the weaving and running the longest route possible for the most part.

The 2 biggest challenges with the crowds were 1 - the aid stations, and 2 - the overall speed influence.

It was kind of weird passing people the entire time, kind of draining mentally actually.  Because people just kept getting slower and slower, and trying to maintain a fast speed among people that are walking and just barely moving was kind of odd...it felt like I was being held back by the energy in one sense.  I wished at those moments I could have started with people at my pace, but I got over it pretty quick.  I was too set on enjoying myself to care really.   I had a grin on my face the entire race I think, it was just a lot of fun.

The aid stations were definitely not helping my times though.  Usually I had to slow way down, and it got worse through the day as more people were dying off and walking through the aid.  It was hard to keep a momentum and rhythm going, so I just went with it.  I just slowed down at every aid station, doused with water, drank gatorade and water, then would pick it up again for the next mile.

Good times!  I have to say I loved my first official marathon and think it's really cool to have had it be Boston.  I'd love to go back and run that race again now and actually start with the proper wave. 

Altra Instinct Black Miles: 26.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jon on Tue, Apr 17, 2012 at 04:50:24 from 74.177.96.130

That's a great race, Aaron. Sub-3 at Boston is hard enough, especially when it's your first official marathon. Doing it fighting the crowds in the heat is very impressive. Glad you had a fun time.

From jtshad on Tue, Apr 17, 2012 at 04:58:11 from 12.189.157.238

That is a great time and a great race in tough conditions. Nice job holding strong and having fun.

I agree, the aid stations were plentiful but the aid was...ugh!

Nicely run on a tough day.

From Tara on Tue, Apr 17, 2012 at 07:57:42 from 75.169.147.99

So cool to run Boston for a first! Sounds like it was a good experience. Good for you Aaron!!

From allie on Tue, Apr 17, 2012 at 10:40:25 from 161.38.218.168

congrats! way to pull off the sub-3 in very tough conditions.

From Dave S on Tue, Apr 17, 2012 at 11:17:52 from 69.170.115.216

Nice job! That's a great time especially considering the heat and the start at the back. Sounds like a great experience.

From I Just Run on Tue, Apr 17, 2012 at 13:38:46 from 67.79.11.242

Impressive racing!!! Congradulations on the sub-3 :-)

From Cody on Tue, Apr 17, 2012 at 13:43:24 from 67.177.0.196

Sounds like you had a great time, in-spite of some setbacks (lousy seeding, some mild warmness etc.) you still ran great! Pretty cool

From Jake K on Tue, Apr 17, 2012 at 13:58:36 from 50.138.183.237

Aaron I am impressed man... sub 3 on a day like yesterday took some smart running and a lot of mental toughness. Congrats on a great performance.

From Scott Ensign on Tue, Apr 17, 2012 at 15:04:10 from 70.58.98.19

nice job Aaron. I am still wondering how you got into the race- and with bib number 25000 or something. man that is an incredible time considering the heat and all the slow people you had to run through. well done.

From seeaprilrun on Tue, Apr 17, 2012 at 18:08:07 from 68.102.128.85

What a stinker of conditions for your first official marathon, but you dropped a sub-3 despite it all. Awesome job!

From MichelleL on Tue, Apr 17, 2012 at 20:30:00 from 42.98.255.35

What a first (official) marathon! Glad it hasn't scared you off. Nice job!

From Aaron Kennard on Wed, Apr 18, 2012 at 18:15:44 from 98.245.117.176

Thanks everyone.

Scott - a friend that has connections at powerbar is how I got in.

From Bryce on Wed, Apr 18, 2012 at 21:18:05 from 76.27.58.194

Well done Aaron! Can't imagine how tough it must have been, heat and crowds sound rough! Congrats on a great time.

From Dorsimus on Sat, Apr 21, 2012 at 21:34:23 from 65.130.10.78

Nice work man. It was fun to track your progress throughout the day. That must have been unreal passing THAT MANY people! And they just kept coming! Well done on a tough day at the races!

Race: Bolder Boulder (6.2 Miles) 00:37:33, Place overall: 245, Place in age division: 9
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.006.200.0011.20

Wow, I'm a huge blog slacker it turns out.  2012 is apparently not my year of the blog!

Oh well...here's a race report anyway...at least I can do that.

I didn't train for the Bolder Boulder at all.  Because after Boston this year, my one day break from running apparently wasn't enough and I developed an issue with my left ankle/foot.  Due to that I've been laying low on running the last 4-5 weeks, not running much at all.  Which was kind of weird, because I had been so consistent for the past 18 months.  

I only got one semi-real workout in in preparation for the 10K, and that was a week ago, and it doesn't count because I was running at 80% of my body weight on an Alter-G treadmill at my awesome ART Therapist Richey's office.  I did a 4 X 2K workout at about 5:20 pace.  But it was obviously way too easy and due to weighing only 135 pounds instead of 175.  My mileage lacked going in.

So I didn't have any goal or expectation for the race today.

And thus, I didn't have any motivation to push hard, especially at the end when it gets hard and really counts.

I did run really evenly though, except that I slacked off the last mile because I just didn't want to push into the pain place, which is a lame way to race.  But that's pretty much what happens to me I've found, when I either don't have a goal, or lose hope of the goal. 

My goal when I signed up was to run under 35 minutes.  But I knew going in today that I wouldn't be anywhere near that with the lack of proper preparation.  So I just figured I would go out conservatively and see what happened.

The weather was AMAZING today!  It was sunny and 45-50 degrees at the 7 am start of the citizens A wave.  It was awesome.  Splits are below:

All in all it was a really great morning tempo run.  There wasn't much race in me today...but that's OK.  I really enjoyed being out running again.  11 miles was my longest run since Boston and I have missed being out running for an hour or 2 each day.

The ankle/foot didn't have any issues during the race and feels fine after.  So it appears to be no the mend, which I like a lot.

I love running!  It feels so good.   

 


bib number:
A209 
overall place:
245 
location:
Boulder, CO 
division:
M32 
division place:
9 out of 443 click 
gender place:
232 out of 22045 click 
mile 1:
6:01.31 
mile 2:
5:56.59 
mile 3:
6:06.25 
mile 4:
6:05.96 
mile 5:
5:50.75 
mile 6:
6:12.04 
net time:
37:33.40 
pace: 6:03

 

 

 

 

 

 

 

 

 

 

 

 

Altra Instinct Sep '11 Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Sasha Pachev on Mon, May 28, 2012 at 17:50:15 from 67.222.225.187

This is a solid time for that course. So you are in a fairly decent shape still in spite of the feedback. I would approach the cause of injury this way - rather than saying one day of rest was not enough, I would say either the mileage or the intensity, or possibly the combination of the two was more than your body could handle with the amount of sleep and the quality of the diet that was given it. So to prevent this from happening in the future, I would first look at the recovery regimen - can you get more sleep, can you improve your diet? If not, then cut the intensity, the long run, and then the overall mileage in that order of precedence, but still spread it over 6 days. The idea behind this approach is that on any given day the cost of each additional mile is increasing. If mile 10 cost you 6.5 recovery points (my own concept I just made up on the spot), mile 11 will cost something like 7.3, and mile 12 8.2. So if you move those miles into a day when you otherwise would not have run, they give you essentially the same stimulus at lesser recovery cost. This model does have its flaws, if you were to follow it religiously, you would be running 3 times a day 7 days a week, and I do not think that is physiologically the best, aside from the spiritual matters, but I do think that the model is quite accurate nevertheless, and there is a reason elite runners almost without exception do not only at least 6 days a week, but also with doubles and tripples.

From Scott Ensign on Tue, May 29, 2012 at 10:58:50 from 129.123.3.84

sorry I missed you today. I looked everywhere for you. I guess it would have been smart to send an email ahead of time. nice race by the way you smoked me!

From MichelleL on Tue, May 29, 2012 at 17:21:29 from 42.98.202.215

This is a great time for the issues you have dealt with. I agree that one day off from a marathon is not enough for 99.9% of runners.

From Dorsimus on Wed, May 30, 2012 at 09:34:56 from 209.23.248.163

Hey - nice to see you around here every now and then. :) Great job out there - not bad at all for what you've done (or not done :)).

Believe it or not my dad ran it as well - much slower of course, but he ran every step!

Nice work.

From Kendall on Mon, Sep 24, 2012 at 12:57:46 from 74.81.231.133

I know I'm like 5 months late on this but just read the "Gender Placement...232 out of 22,045" GENDER! I need to do that run just to see the carnage. What a race! How in the world can they manage those kind of numbers.

From Faceless Ghost on Tue, Oct 09, 2012 at 19:56:58 from 69.169.149.5

You should blog more, dude.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
63.5035.506.200.00105.20
Altra Lone Peak Miles: 18.00Altra Instinct Black Miles: 49.50Altra Instinct Sep '11 Miles: 20.00Altra Adam Miles: 17.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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