Boston Marathon Streak: 3

February 2012

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Location:

Thornton,CO,USA

Member Since:

Jan 22, 2009

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

5k- 16:23 (2011)

8k- 27:33 (2008)

10k - 35:32 (2018)

Half Marathon- 1:16:48 (2018)

Marathon - 2:41:52 (2019)

Short-Term Running Goals:

Boston Streak!!

Long-Term Running Goals:

  • Win several marathons aside from other road races.
  • Break 16:00 in a 5k.
  • Go sub 2:35 in the marathon
  • Go 1:15 in the half

 

Favorite Blogs:

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 0.00 Month: 59.10 Year: 1058.30
Adidas Sub-2 Lifetime Miles: 99.97
Blue/Red Wave Rider 22 Lifetime Miles: 496.75
Nike Vaporfly Next% Pink Lifetime Miles: 61.30
NEW Asics 20 Cumulus Blue/ylw Lifetime Miles: 459.60
NEWST Cumulus 20 Blue Lifetime Miles: 379.50
LATEST Cumulus 20 Blue Lifetime Miles: 68.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
119.8532.0024.755.10181.70
Asics DS Trainers Miles: 51.60Asics 2160 Red Miles: 105.10Asics 2160 Black/blue Miles: 25.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.002.000.000.005.00

5 mile treadmill run tonight for my first run in freiburg. beautiful city, decided to get a pass at the gym as the streets are a little uneven and im unfamilar here, so i will ease into running outside. 

Asics DS Trainers Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.001.000.007.00

another treadmill night here in freiburg. Did six miles at a very easy pace, then dropped it a few gears for the final mile which i covered in 5:57...its been weird adjusting to the km/hr readout on the treadmill instead of the mph like im used to. I had the thing cranked up to 16.1 (5:56 pace) and it felt faster mentally cuz that is such a high number! Heading back later today for 5-6, cutback this week, so next week i will start pouring on some mileage, hope the weather gets warmer.

Asics 2160 Red Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

another treadmill run, today was the coldest yet. 5 miles with each one faster than the previous one...not by much tho. total 36:24, 7:17 pace

Asics 2160 Red Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.001.004.000.008.00

got after it today. hit the treadmill hard this evening, was frozen cuz of hiking all morning in the mountains near town. decided to drop a 4 mile tempo in the run to really get the turnover working. warmed up with a 7:17 and a 6:55, then hit these splits for the tempo:

6:02.5, 6:02.1, 6:03.0, 6:00.1

 

pretty easy to do steady pace on a treadmill, then last mile i bumped it up an extra tenth of a km.hr, 24:07 for the 4 miles, just under 6:02 pace, very good tempo, i felt pretty good throughout. finished with 2 c/d easy pace.

Asics DS Trainers Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

got outside today for my first mileage around freiburg...it was nice to get off the treadmill and out onto the beautiful roads here. still very cold but i stayed warm with my gear that i packed. Timed first mile then just ran by time and feel, did some exploring, found a very neat lake that will become a staple of my workouts im sure. 7.1 miles in 51:56, 7:19 avg pace, strides after

Asics 2160 Red Miles: 7.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.001.000.007.00

Got out 7 miles in some of the coldest conditions since we have been here, 14 degrees but strong winds making the windchill well into the negatives...fingers were frozen by the end. pretty 2 loops around the lake. splits:

1- 6:49.2

2- 6:49.2

3- 6:47.2

4- 6:34.9

5- 7:23.8 dropped off a lot here and i felt it for some reason

6- 7:17.0

7- 6:54.2 recovered to finish strong

total-- 48:35, 6:56.5 avg pace, overall a good run given the conditions, scheduled day of rest tomorrow

Asics 2160 Red Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.001.004.000.007.00

got after it tonight. Tempo run of 4 miles, did so on the treadmill as i wanted total control of the pace. felt great through 20 minutes, last 4 min were a struggle. splits during my tempo were 6:01, 6:02, 6:02 and 6:00 (with change) for 24:06, 6:01.5 avg pace. Very good tempo. its a good sign to hit the same exact tempo i did 4 days ago on sunday...the treadmill is nice for that. ill get out for 5 tomorrow and then 14 on saturday looking to slow it down on the LR

Asics DS Trainers Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.001.000.000.005.00

5 tonight in 35:32, 7:06 avg pace, splits:

1- 7:02.7

2- 7:02.1

3- 6:55.8

4- 7:16.4

5- 7:15.7


Asics 2160 Black/blue Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

14 on the treadmill tonight...that was an experience...great workout, excellent runners high...not much scenery. it was nice to have a table to put my fluids and my gu. felt pretty decent throughout, hit steady pace obviously. 1:43:00, 7:20 avg pace. 22.6 kilometers all told, actually about .05 miles long but that sometimes gets lost in translation. 

Asics 2160 Red Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles very easy paced today in 45:03, 7:30.5 avg pace, kept it easy but my legs are still sore here afterwards. gonna keep gettin it! 

Asics 2160 Red Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.002.004.000.008.00

had a really good run tonight for some reason, just kept accelerating as the run went on, i felt strong so i went for it, finished hard. not as cold, pretty good night. splits:

1- 6:49.6

2-3--14:03, 7:01 avg

4- 6:39.6

5- 6:48.2

6- 6:32.2

7- 6:35.8

8- 6:30.7

total-- 53:59, 6:45 avg pace

last 5 were 33:06, 6:37 pace, although my "threshold miles" were about 30 seconds slower than GHMP, they were good given the perceived effort and the tired legs

last 3 miles 19:37, 6:32 pace

Asics 2160 Red Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

got out for 10, was hoping just to hit anything over 7 really, 10 would be if i was feeling decent and i was once i got out and got in a steady pace. snowed for the entire run, but wasnt too windy and wasn't too cold, very pretty evening in the city of Freiburg. splits tonight:

1- 7:02.1

2- 7:04.3

3- 7:19.2

4- 7:07.4

5- 7:23.4 (35:56, 7:11 pace through first 5)

6- 7:12.9

7- 7:21.5

8- 7:14.4

9- 7:17.0

10- 7:17.2 (36:23, 7:16.5 pace, only a :27 positive split, felt really easy throughout

total-- 1:12:19, 7:14 avg pace

good run today, day off tomorrow to rest some tired-ish legs

Asics 2160 Black/blue Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.003.001.001.007.00

7 tonight on the mill, tried to add some speed, and did so. started at 7:17, then to 6:51, then same, then dropped to 6:00, then hit a 5:38, took a little break as the treadmill pooped out on me, then cooled down with a 7:29 and a 6:51.

overall, good workout, had a lot of pop left in my legs afterwards and even at the end, definitely a good sign..if it wasnt 80ish degress in the gym, id of been able to hold the pace longer.

Asics DS Trainers Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.001.000.000.005.00

5 miles easy paced tonight. splits:

1- 7:00.0 first mile perfect split

2- 6:53.6

3- 7:03.2

4- 7:17.5

5- 7:07.0

total-- 35:21, 7:04 avg pace

Asics 2160 Black/blue Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.004.000.000.0016.00

long run  on the dreadmill today, 16 miles, decided to hit the normal LR pace of 7:16-7:20 for the first 12 then dropped it into 6:51 pace for the last 4 miles. The only thing that broke my rythym was accidently hitting the emergency stop button about 14.25 miles in, my arm hits that thing 8-10 times a run and it usually isnt hard enough to shut it off..but today i got it just right and wabamm..quick stop...i restarted it quickly and finished strong but the mental aspect of the sudden break was not cool! some split info:

1:55:35 for the full 16 miles, 7:13 avg pace for the total

1:28:09, 7:21 avg pace for the first 12

27:26, 6:51.5 avg for the final 4 miles, a nice little finishing kick



Asics 2160 Red Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles easy on a beautiful day in germany...gotta watch the sun go down and felt really easy throughout, 51:20, 7:20 pace, just lock in  to that easy pace it seems like.

Asics 2160 Red Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.002.001.000.005.00

put down a pretty good little 5 miler tonight, im cutting back this week as planned...36-40 depending on how im feeling. tonight the weather was good, so i got outside and it was fun to do that. splits:

1- 6:50.8

2- 6:30.2 whoops..just happened

3- 6:58.4

4- 7:03.3

5- 6:47.6

total-- 34:10, 6:50 avg pace

Asics 2160 Black/blue Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.005.000.007.50

great workout tonight, a true gauge of my fitness. I did this workout on the mill, so it was pretty controlled conditions, but 5:50-6:00 pace is what it is. mile w/u then dropped a 5 mile tempo with a fast finish. i felt very comfortable at this pace, which is a great sign. splits:

1- 6:01.8

2- 6:02.0

3- 6:03.1 (for some reason it was slowing down..maybe my splits werent exactly even)

4- 5:58.1

5- 5:51.2

TOTAL-- 29:56, 5:59 avg pace, hit 18:06 for the first 3 then 11:49 for the final 2 to negative split the run slightly. great workout overall, 1.5 c/d. scheduled day off tomorrow


Asics DS Trainers Miles: 7.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.001.000.007.00

7 easyish tonight, started too fast and ended really well, which is all good. Overdressed again and sweated my butt off the entire run. splits:

1- 6:40.0

2- 6:52.5

3- 7:18.3

4- 7:08.6

5- 7:12.9

6- 7:08.8

7- 6:23.2

TOTAL-- 48:44, 6:58 avg pace, anchored by a slightly tempo-ish final mile, felt pretty good aside from some stomach issues, nothing major thank goodness

Asics 2160 Red Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.503.001.500.007.00

Pretty cool run tonight, i found a brand new trail that is very scenic and follows the entire river running through freiburg. I went out 3.5 and back 3.5 for a total of 7. after 5, i threw it into gear and dropped a solid 1.5 mile tempo at very good pace.Hit the 6th mile in 5:41.7 and then the last .5 mile in 3:02, it was a tad long, more like .53, so right on 5:50ish pace. Either way it was a fantastic way to finish a run. Finished with a half mile cooldown, but by then i was feeling so good i ran the last .47ish in 3:08. 10:16 for the middle 1.5 and a 6:50 opening mile. my total run time was 46:51, so my splits were all over the place bcause I didnt have all the mile markers down. The only thing i know for sure is that i hit that 1.5 in those times and that it was accurate for that. I remeasured when i got home. 46:51 for 7 miles translates to 6:42 avg pace. overall good workout, very happy with how easy 5:40 pace felt tonight especially after 5 pretty decent miles (5 mile split was something around 34:55(6:59 pace).

Asics DS Trainers Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles 37:07, 7:25 avg pace, felt really pretty crappy the entire run, thats ok, needed to shake out the tired old legs. 

Asics 2160 Red Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.005.000.000.009.00

9 mile run today, really got it moving the second half. This new river route i believe is uphill one way and downhill on the way back. So that probably aids in the 2nd half splits. splits:

1- 7:01.4

2- 7:07.8

3- 7:10.9

4- 7:10.1

5- 6:50.5 (4.5 was halfway in 32:00, 7:07 pace)

6- 6:37.0

7- 6:47.3

8- 6:34.9

9- 6:40.5

TOTAL-- 1:02:00, 6:49 avg pace, 2nd half was 30:00, 6:40 avg pace, a full 2 minute negative split with only a slight perceived increase in effort! always nice to get a good run in with such a good negative split, really starting to feel good out there.

Asics 2160 Red Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.001.000.000.007.00

ran a 7 mile run tonight, very east paced. last mile was 6:55, 50:15-7:11 avg pace, 8x50 meter strides, big workout coming tomorrow! stay tuned

Asics 2160 Red Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.001.254.1010.10

big time workout tonight, was originally planning back to back 5ks at 18:00 pace with 5 min break between. All on the treadmill so i could completely control my pace. However, back to back 5ks didnt end up panning out as after the first one i was more tired than i expected, however, this was an ambitious workout and to finish it as strong as i did is great. Warmed up with 2 miles easy then dropped into a 5k with the following splits:

1- 5:46.8

2- 5:44.6

3- 5:46.2

.1- 43.3

TOTAL 5k in 18:00.9, 5:46 avg pace, near perfect pacing (thank you treadmill) felt a little tough just because this is a race pace workout and i have been putting up some mileage on my legs as of late.

took the 5 minute break with some jogging, then attempted the 2nd 5k, hit 5:52 for the first mile, then did a little over 400 extra in 1:30ish before stopping, so 2000 meters in 7:22, 5:54 pace, probably not a long enough break in retrospect. Took a little longer break and ran an easy half mile then decided i wanted to go all out on a mile or at least as fast as the treadmill would let me. turns out the treadmills here max out at 18.0 kilometers, i kept hitting the plus button, but nothing happened, so i stayed at that pace (roughly 5:22-5:25), I did this last mile starting at 16.2 and slowly increased speed til 18.0 first half mile was 2:49, then i ran a 2:37 for a 12 second negative split. total time was 5:26.6, a very good mile for the quantity and quality of workout before. Cooled down for 2 miles, total of 10.1 and im spent for the day. day off tomorrow to rest some tired legs

Asics DS Trainers Miles: 10.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
119.8532.0024.755.10181.70
Asics DS Trainers Miles: 51.60Asics 2160 Red Miles: 105.10Asics 2160 Black/blue Miles: 25.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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