Go slow to go fast.

March 28, 2024

Recent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesAaron Kennard's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewMonth ViewYear View
JanFebMarAprMayJunJulAugSepOctNovDec
2009201020112012
15% off for Fast Running Blog members at St. George Running Center!

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:

Click to donate
to Ukraine's Armed Forces
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
6.004.000.000.0010.00

Today's workout called for a threshold run, 3 miles easy, 2 x 10 min @ half/10k pace w 2 min active recovery, 2.5 miles easy.

I felt great and well recovered during my warmup so I went forward with the workout.  I never know on a given day if I'm going to feel recovered enough for the next workout.  But Tuesday's workout was pretty mild, so I'm sure that made a difference this week.

 Paces for the 2 x 10 min intervals running up 1 mile, then down .65-.75 miles on marshall road were 6:02 & 5:43.  I felt a lot more solid on the second interval just from having warmed up on the first one.  2 X 10 minute intervals is hardly enough to get the juices flowing...it seemed like I should be doing 3 or 4 of those.  But actually I like that it was an easier workout, because I'd rather be more recovered for the really big indicator workouts and harder long runs.

I decided to bail on the Santa Barbara marathon and do my own marathon at Altitude in November instead.  So now I'm really looking forward to starting doing marathon pace workouts on my newly contrived 4 loop marathon course, starting with Saturday's long run.

Altra Instinct July '10 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Cody on Thu, Sep 15, 2011 at 12:57:09 from 67.137.240.196

Sounds like a good plan. Looks like you have lots of guys anxious to help/join. If you end up pushing it out a bit, you can consider running the Antelope Island 50K on Nov 5th. http://www.buffalorun.org/?page_id=34

Joe and I are running it.

Who wouldn't want to drive to SLC for a vacation in November? Its ideal!

From Aaron Kennard on Thu, Sep 15, 2011 at 13:02:11 from 98.245.117.176

Well, as tempting as that I-80 drive through the windblown snow is, I would feel pretty bad about totally destroying you in the race so I better hold off on that ;) Just kidding, you're probably already back to your 50K crushing ability already and better than ever with all that rest you had. I'd like to come out for one of those antelope runs at some point though, they look fun. Perhaps this spring will be better timing.

From Cody on Thu, Sep 15, 2011 at 14:57:55 from 67.137.240.196

Whimp -

But I agree!

From Scott Ensign on Fri, Sep 16, 2011 at 01:23:02 from 67.42.254.227

whats a "whimp"?

Add Your Comment.
  • Keep it family-safe. No vulgar or profane language. To discourage anonymous comments of cowardly nature, your IP address will be logged and posted next to your comment.
  • Do not respond to another person's comment out of context. If he made the original comment on another page/blog entry, go to that entry and respond there.
  • If all you want to do is contact the blogger and your comment is not connected with this entry and has no relevance to others, send a private message instead.
Only registered users with public blogs are allowed to post comments. Log in with your username and password or create an account and set up a blog.
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: