| Location: KS, Member Since: Dec 02, 2015 Gender: Male Goal Type: Other Running Accomplishments: 2015 Blue-Jeans Mile Runner-Up/All American
All State Kansas 6A Cross Country & Track
1600m: 4:24
3200m: 9:25.12
5000m: 15:25
Blue Jeans Mile: 4:37 Short-Term Running Goals: Sub 26 8k Conversions count... right?
Sub 4:40 in the Blue Jeans Mile
Win the Blue Jeans Mile- Nope, 2nd again.
Grandma's @ sub 6 avg
Boston Long-Term Running Goals: UTMB Personal: Chasing the dream again Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 162.90 | 15.00 | 37.33 | 1.00 | 216.23 |
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| Hoka Huaka Miles: 26.00 | Adidas Adios Boost 2 Miles: 28.98 | Brooks Ghost Miles: 126.00 | Saucony Breakthru Miles: 2.00 | Barefoot Miles: 4.20 | Nike Elite Miles: 11.00 | Brooks Defyance Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 4.00 | 0.00 | 6.50 |
| 1 mi warmup. 4 mi tempo @ 5:33 pace. Started with Ben and was going to pace him to sub 24 minutes but he didn't feel good so after trying to pick him back up I sped up. First 2 miles in 11:34 and last 2 in 10:40 (22:14). 1.5 mi cooldown.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 mile run with Rod in environmental lab. 1:03 for total time. Easy recovery day but probably went a little over 9. Weather was nice.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 6.00 | 0.00 | 10.10 |
| 11:00 warmup, 18:05 cool down for a little more than 4 miles. Workout: 16x400m w/200m jog rest (on track). 74,76,74,74,75,74,74,76,74,74,73,74,75,74,72,67. Jogged 200s were average of 51s. Total workout: 33:35. With warm up and cooldown got to a little more than 10 miles.
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| Adidas Adios Boost 2 Miles: 10.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 easy miles with Ben (1:05). Dirty weather (almost 60 F and sunny)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.88 | 0.00 | 2.88 |
| Got a quickie in with Ben before B-Ball practice with Daddy's Darlings. 1 mile warmup. 1x800m "tempo" @ 2:25 (very windy on home stretch). 6x200m @ 28,29,29,29,29,28. 1 mile cooldown shoes off.
I don't have barefoot so I'm recording my cooldown as if I ran it in my Breakthrus.
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| Saucony Breakthru Miles: 2.00 | Adidas Adios Boost 2 Miles: 0.88 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Starting at Crestview, ran 22 minutes towards school and ran 20:30 back. Hence, ran 42:30. Easy day instead of long run because I was super sore from B-Ball practice.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.80 | 0.00 | 9.80 |
| 9 miles around environmental lab with Ben and then finished it off with .8 miles of barefoot strides.
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| Brooks Ghost Miles: 9.00 | Barefoot Miles: 0.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 4.50 | 0.00 | 10.50 |
| 2 miles of warmup in the lab.
Workout (on track):
1 x 3200m tempo (85% effort)- 9:55, went through mile in 4:59 as planned and then sped up just a little bit. 3 minutes recovery.
8 x 400m @ 69,70,70,70,70,70,70,69 with 2 minutes recovery.
8 x 100m strides @ 15s a piece
4 mile cooldown out and back. =10.5 miles
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| Brooks Ghost Miles: 6.00 | Adidas Adios Boost 2 Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles of recovery. Quite a few hills.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 5.00 | 0.00 | 9.50 |
| 2.5 mile warmup.
Workout: 5x1600 at moderate tempo with 30s rest (5:20, 5:19, 5:18, 5:19, 5:17).
2 mile cooldown.
Gearing up for an indoor meet on a 300m track in January. Looking for an 8:55 or better 3k. I might do the mile too but its before the 3k so I'll probably just do the mile at a later meet. I'm not going to be doing any fast intervals, I'll just be sticking to tempos and thresholds until then.
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| Brooks Ghost Miles: 4.50 | Adidas Adios Boost 2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 1.00 | 11.00 |
| Got 9.1 miles in the environmental lab with Ben before we got to the track. We slipped off our shoes and got a mile of stride/jog cycles before cooling down for .9. 11 for the day.
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| Brooks Ghost Miles: 9.10 | Barefoot Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.30 | 0.00 | 0.00 | 0.00 | 9.30 |
| Ran for an hour along shunga by myself. Got distracted by my solitude so I ended up running like 6:20 average pace. When I ran by the skate park I was reminded several times to "eat beef" by the local skaters. Then I cashed a check and went home to eat a sandwich.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Busy today from the get-go so didn't get my long run in... Oh well, needed a little rest anyways.
Also, shoutout to Big Ben for his 5k PR today! @Ben_CC
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.80 | 0.00 | 0.00 | 0.00 | 8.80 |
| Hour run with Pierce and others. First day Tom and the others were back from college so got to run a little with them.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 5.00 | 0.00 | 9.00 |
| 2 mile warmup. 4 mile tempoish run that was supposed to be a progressive tempo but I pushed pace on the 2nd mile and we ate wind the 3rd and 4th (23:30). Switched shoes for 4x400m on track to loosen up legs (81, 71, 67, 66). 2 mile cooldown
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| Hoka Huaka Miles: 8.00 | Adidas Adios Boost 2 Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.40 | 0.00 | 9.40 |
| 9 mile easy run with Thomas in an hour. Got on the turf and did 2 laps around the football field with 20-second strides.
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| Hoka Huaka Miles: 9.00 | Brooks Ghost Miles: 9.00 | Barefoot Miles: 0.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 3.25 | 0.00 | 8.25 |
| 2 mile warmup
5x1000m tempo with 300m jog in between (3:10-3:20). 2x200m (29, 28).Super windy and cold so times weren't that great but effort was there.
2 mile cooldown
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles of easy running with Ben. Out and back 4.5 miles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 3.50 | 0.00 | 8.50 |
| P.M. workout on Saturday: 3 mile warmup
1x3200m tempo (10:10), 3 min rest. 4x400m (68,67,66,64), 1 min rest between each. 8x100m strides (15/16s). Was very windy down home stretch and I had 3 large donuts the night before which didn't feel too good during the workout.
2 mile cooldown
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| Brooks Ghost Miles: 5.00 | Adidas Adios Boost 2 Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 15.00 | 0.00 | 0.00 | 15.00 |
| Sunday Long Run Time... Drove to Lawrence for a 15 miler (1:49) starting at Clinton and running to the opposite side of the city and back. Ben was there and we had fun.
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| Brooks Ghost Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 mile recovery run with Ben at school.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Woke up tired and had a nasty, scratchy feeling in my throat. Took it easy and had a rest day.... which I would later wish I hadn't have. Oh well, no ragrets.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 4.00 | 0.00 | 12.30 |
| A.M.- 4.3 miles on Gov Mansion trails
P.M.- 2 mi warmup. 4-mile tempo (22:04), miles in 6:05, 5:25, 5:02, and 5:28 (also 3-second turnaround time as it is an out-and-back route). 2 mi cooldown barefoot on turf.
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| Brooks Ghost Miles: 6.30 | Adidas Adios Boost 2 Miles: 4.00 | Barefoot Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
| Went to the school and did an out and back for 9.1... the .1 is because I saw a squirrel and had to chase it into the bushes... Ben, you'll get it. 1:01
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 0.00 | 0.00 | 0.00 | 3.30 |
| A.M.- 20km of biking (28:50) and light core work
P.M.- 3.3 miles on treadmill (21:20) before treadmill broke (as I increased the speed to 11mph it instantly died). Finished up with 10km of biking (14:20).
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Drove to Colorado and stopped by running store when we got there to get some new shoes. Went back to Condo and got 6 on the treadmill with Ben. Miles @ 6:40, 6:40, 6:19, 6: 19, 5:49, 5:00. Went to the hot tub afterwards where we met the rest of our crew.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy miles in the A.M. on the creek path and through the CU campus.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Had to wake up early to go snowboarding so didn't get a run in and when we got back we were all dead from 7 hours of feeling sendy.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles on treadmill in 26 minutes followed by some light lifting. Hit up the hot tub for at least an hour (this turned out to be a bad decision).
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| Brooks Defyance Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Drove back from Colorado all day and got back late so ate some food and went to bed.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 162.90 | 15.00 | 37.33 | 1.00 | 216.23 |
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| Hoka Huaka Miles: 26.00 | Adidas Adios Boost 2 Miles: 28.98 | Brooks Ghost Miles: 126.00 | Saucony Breakthru Miles: 2.00 | Barefoot Miles: 4.20 | Nike Elite Miles: 11.00 | Brooks Defyance Miles: 4.00 |
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