Go slow to go fast.

March 28, 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
6.000.006.500.0012.50

Solid workout today with Nan and the Running Republic of Boulder group.

After a 2.5 mile warm up we stretched, then did 4 up hill strides to get things moving.

Then it was right into a solid hill workout consisting of:

5 x 2 min steady up/2 min steady down.  I was right with or just ahead of Nan on these repeats (she's recovering from the weekend) and we were doing them just over 6 min/mile pace gaining about 70' of vertical over 1/3 mile for 2 min and 5 sec.  Then holding close to 5:00 pace on the down hill for 1:55.  We kept these pretty even at that pace for all 5 sets.  We were running up Lehigh street just off table mesa.

Then we moved over to Table mesa for a:

5 x 60 sec hard up/60 sec quick turnover down.

I accidentally took the first one of these out extremely hard, more like a 30 second/200 meter interval pace, and after 60 seconds it cooked me.  I couldn't run down nearly as fast as I had just run up.  Oops!  I backed off (not that I had the choice at that point) after that, and just tried to hang on to Dan, who was leading all the 2 min. intervals.

After the last 60 second uphill interval, we ran down for 4/5 of a mile keeping the hard pace.  My last mile which was .2 uphill and .8 down hill I did in 5:20.  It felt pretty solid.

It felt great to be back to running fast and hard for some good intervals.  The weather was really nice.  It was fun and motivating to be running with a big group.  Everything felt pretty good with the legs/body.  My left hamstring I can tell is still recovering a bit as its still tighter than my right, but I never had any pain running.  Its coming along pretty nicely.

Total: 12.5 Miles - 1:35:30 - 7:35 avg - 900' vertical 

NB 205 Kimbia Miles: 12.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jun on Tue, Mar 15, 2011 at 12:52:58 from 66.239.250.209

My son started working out with the Jordan High track team. He's 12. His mom is the hurdles coach so he was given the green light to train with the sprinters. The head coach even treats him like one of the team and really pushes him.

Ask me if I could be any more proud!!!

From Aaron Kennard on Tue, Mar 15, 2011 at 13:10:18 from 98.245.117.176

That's really cool jun!

Let me guess, if this were you two years ago you probably would have been bummed if he wasn't red pointing 5.12's...not today;)

From jun on Tue, Mar 15, 2011 at 13:11:58 from 66.239.250.209

Ha, yeah totally. He asks about going climbing a lot too. This is going to be a great summer.

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