Go slow to go fast.

Turkey Leg 5k

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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.  

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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: Turkey Leg 5k (5 Miles) 00:16:53, Place overall: 2, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.900.003.100.0010.00

I have been only focused on marathon training lately, so I was pretty happy to PR in the 5K by over 30 seconds on Thanksgiving.

Though it gets me pretty curious to see what I can do in the 5K with 6-7 weeks of specific 5K training I must admit.

But it was nice going into a race without many self-expectations and just racing the people there.

What that meant in this case was the following:

Turkey Leg 5K in Farmington Utah.  A small race, maybe 200 people.  Perfect 40 degree sunshine and dry roads made for a great morning to run.

After 1/4 mile it was just three of us way off the front of the rest.  It was 2 Davis High school runners and then me following a few feet behind.

First mile was really comfortable and slightly down hill in 5:32.  Then it started up hill and my plan on the day was just to hang with the leaders and see if I could out kick them for the $50 overall prize at the end.  I knew that one of the kids was a solid enough runner because he had won the race last year beating Nan by 10-15 seconds running low 17.  It was obvious he wasn’t working that hard.

I stuck right behind them as the effort increased in the 2nd mile uphill.  Split was 5:42.  Then one of the kids started to fade.  I stuck with the leader.

Then came the sharp downhill drop.  I looked at my gps out of curiosity and it said 4:27/mile pace.  It was a STEEP section, but quickly levels off.  I pulled slightly ahead of the kid on the steepest part and noted how loud his feet were slapping down with each step.  But me pulling ahead must have given him the impetus he needed because he held on to the 5:00/mile pace even on the flat and after a bit he started gapping me.  Then it looped back up hill to the finish and he gapped me more.  I dug in and did my best to hang with him and finish strong.

Sprinted to the finish with the clock registering 16:53.

Sweet!  Finally broke that 17 minute mark.  Onward and upward.  Feels good to see the marked fitness improvement this last marathon training block has provided.  The 1st place kid beat me by about 15 seconds I think.

I found out he ran a 15:27 at regionals the week prior.  I was glad to have him there pulling me to a new PR.  And it felt good to negatively split.  Splits were: 5:30 downhill, 5:40 uphill, 5:17 down then up, :26 for the last .1

That’s according to my garmin, so it’s probably not exact.  I wasn’t thinking about my finish time as I ran, just running to keep up with the dude in front of me.  But it sure felt good to see the 16 on the clock as I rounded the last corner.

Altra Instinct Sep '11 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jon on Sun, Nov 27, 2011 at 08:55:36 from 74.177.97.245

Congrats on the huge PR, even if you weren't training for it. Just shows you how strong you are from your distance training.

From Jake K on Sun, Nov 27, 2011 at 17:15:52 from 67.177.21.60

Great race Aaron. It just goes to show how important STRENGTH is, even for the 5K. A lot of runners have dropped back down to 5K/10K after running a marathon and run PRs. With more specific workouts, I bet you have the ability to go quite a bit quicker.

From Cody on Sat, Dec 03, 2011 at 16:57:31 from 67.177.0.196

Nice race Aaron! Way to PR...again. You are on a roll now. Keep up the good work and next year will be sweet for you!

From Burt on Sat, Dec 03, 2011 at 20:28:00 from 72.223.93.131

Great job Aaron! Hey, did you get that message that you were at world record pace when you entered your miles?

From Aaron Kennard on Tue, Dec 06, 2011 at 18:28:31 from 98.245.117.176

Thanks Jon - I can tell the increased mileage increased my overall strength and capacity for sure.

Jake - definitely - thanks for the perspective from where you are, good to know.

Cody - Maybe we'll get to actually race against each other next year when we're both ready...this year didn't count!

Burt - thanks - I did see that, I was happy for myself for a second there.

Burt

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