| 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 - 35:12 (2021)
Half Marathon- 1:16:48 (2018)
Marathon - 2:41:52 (2019)
Half Marathon Count: 22
Marathon Count - 9
Short-Term Running Goals: Run and enjoy it! Long-Term Running Goals: Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 131.40 | 10.00 | 26.10 | 16.00 | 183.50 |
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| Asics 2150 Blue Miles: 37.00 | Asics 2150 Green Miles: 110.40 | Saucony Kinvara Flats Miles: 5.10 | Asics 2150 Gold/Black Miles: 31.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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cutback week, 4 easy miles today, weather was nice. splits: 1- 7:18.1 2- 7:22.0 3- 7:25.4 4- 7:15.6 TOTAL-- 29:21, 7:20 avg pace
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| Asics 2150 Blue Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 1.00 | 5.00 | 0.00 | 7.00 |
| Great workout today. got a 5 mile tempo run in very good pace. My warmup mile was sub-7 so GMP. weather was ok, temp 30, wc 22. Splits: 1- 5:57.6 2- 6:01.3 3- 6:02.5 (18:01, 6:00 avg) 4- 6:00.4 5- 6:00.5 TOTAL-- 30:02, 6:00.5 avg pace Overall, very happy with this workout. I was pushing it towards the end and had to have a great kick to bring in the last mile, but all told, I nailed my paces today!
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| Asics 2150 Green Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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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 easy in 30:09, 7:32 avg pace |
| Asics 2150 Blue Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 3.00 | 5.50 |
| tough workout today. It was cold and rainy so I ran on the indoor track. I did 6x800 and felt pretty sluggish. Splits: 1- 2:45 2- 2:46 3- 2:47 4- 2:48 5- 2:49 6- 2:46 Overall, pretty even times, it was weird how I added a second for each consecutive 800 for 5 in a row. Took 2 min between each until the last one, took 2:30. Hitting the ice bath to soak my tired legs.
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| Asics 2150 Green Miles: 5.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 easy pre-dawn miles straight outta bed. 15:23, 7:41.5 avg pace. pretty cold and windy..and dark. tested new flats. |
| Saucony Kinvara Flats Miles: 2.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| disappointing 8, wanted to go 16 but just fell apart at 8. Was dizzy and spent for some reason... |
| Asics 2150 Green Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 1.00 | 0.00 | 0.00 | 14.00 |
| made up for yesterday with a long run today. 14 miles with no gu or gel or anything, purely unaided. weather mid-30s with light snow and sleet. Splits: 1- 7:18.4 2- 7:07.6 3- 6:57.3 4- 7:09.2 5- 7:12.3 6- 7:14.8 7- 7:12.2 (50:11, 7:10 avg pace) 8- 7:16.7 9- 7:15.9 10- 7:02.6 11- 7:10.2 12- 7:11.8 13- 7:15.8 14- 7:22.1 TOTAL-- 1:40:46, 7:12 avg pace
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| Asics 2150 Green Miles: 14.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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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 in 45:12, 7:32 avg pace. |
| Asics 2150 Blue Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 1.00 | 6.00 | 0.00 | 9.00 |
| 6 mile tempo today. right around 30 degrees with light winds. Felt pretty good through 3 miles, had to make a conscious effort the last 3 to keep the pace. Still happy with the workout. One of my warmup miles was GMP, splits: 1- 6:03.9 2- 6:05.7 3- 6:05.2 (18:14, 6:05 pace) 4- 6:02.5 5- 6:13.8 6- 6:01.7 TOTAL-- 36:32, 6:05 avg pace
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| Asics 2150 Green Miles: 9.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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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 and early miles in 38:09, 7:38 avg pace. |
| Asics 2150 Blue Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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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 easy after work. 1- 7:26.5 2- 7:16.2 3- 7:19.5 4- 7:10.6 TOTAL-- 29:12, 7:18 avg pace
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| Asics 2150 Blue Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 4.00 | 0.00 | 0.00 | 16.00 |
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Overall, today was one of the best workouts I've ever had. I ran 16 with a fast finish and pulled it off flawlessly. Very happy with how it turned out. Weather was good cuz there was no wind, it was a little cold tho, around 30 degrees. Splits:
1- 7:14.9
2- 7:12.3
3- 7:15.8
4- 7:16.1
5- 7:18.6
6- 7:17.1 7- 7:20.1
8- 7:13.6 (58:08, 7:16 pace)
9- 7:11.5
10- 7:20.5
11- 7:16.1
12- 7:09.5
13- 6:43.0
14- 6:45.1
15- 6:53.5 16- 6:43.7 TOTAL-- 1:54:11. 7:08 avg pace Overall, super happy with this run. My negative split was huge. First 8 miles were 58:08, 2nd 8 miles were 56:03, negative split of -2:05. Last 4 miles (my fast finish) were run in 27:04, 6:46 avg pace, not a bad way to end the run!
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| Asics 2150 Green Miles: 16.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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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 |
| weights |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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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 easy this morning. Felt really easy and nice and controlled. Weather was good, mid 40s and no wind. Splits: 1- 7:24.4 2- 7:47.5 3- 7:35.6 4- 7:30.7 5- 7:39.1 6- 7:20.9 TOTAL-- 45:18, 7:33 avg pace
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| Asics 2150 Green Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 1.00 | 3.00 | 3.00 | 10.00 |
| wanted to do a 7 mile tempo today but after the first 3 miles my legs were shot. So I decided to throw down some repeat miles. Weather was amazing, 60 degrees and sunny. Splits: 1st 3 miles-18:38, 6:13 avg pace 1st mile repeat- 5:59.2 2- 5:42.6 3- 5:50.4 Took 3 min break between each. 1 of my warmup miles was a GMP. total of 10 miles on the day.
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| Asics 2150 Green Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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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 |
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6 mile death march today. 46:30, 7:45 avg pace. Rolled out of bed and ran, felt very sluggish.
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| Asics 2150 Blue Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 easy today |
| Asics 2150 Green Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 6.00 | 1.00 | 10.00 |
| fartlek tonight. ended up 10 miles total, ran it by total distance. Fartlek was 5x4x3x2x1x1x2x3x4x5x6x3x3 on's with 1 min off between each. Felt pretty decent and it was a good workout. |
| Asics 2150 Green Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 1.00 | 0.00 | 0.00 | 5.00 |
| broke out the new shoes today, felt like i was running on clouds. 5 miles in pretty decent weather. Felt awesome! Splits: 1- 7:20.3 2- 7:13.4 3- 6:44.7 (oops) 4- 7:20.4 5- 7:16.9 TOTAL-- 35:55, 7:11 avg pace
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| Asics 2150 Gold/Black Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 3.00 | 6.00 |
| terrible workout today. 6x800 in 2:51-2:54. Last one was in 2:47. Was just very tight and had absolutely nothing. |
| Asics 2150 Green Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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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 in 37:23, 7:31 avg. Felt horrible, my hamstrings were so tight that they were starting to hurt towards the end of the run. Just had no energy. not a great way to start off a race-week with 3 bad workouts. Gonna ice bath today. |
| Asics 2150 Gold/Black Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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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 easy in 29:53, 7:28 avg pace. cold. |
| Asics 2150 Blue Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 |
| Asics 2150 Green Miles: 2.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
March for Malawi 5k (3.1 Miles) 00:18:29, Place overall: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.90 | 0.00 | 3.10 | 0.00 | 6.00 |
| Ran the March for Malawi 5k today. I was signed up for a 10 miler in lincoln, nebraska, but the forecast of snow scared me away. i didnt want to travel 3 and a half hours to get in trouble in the snow, so i just ran the local 5k. It was bitterly cold cuz the east wind was blowing, it was 28 but wc was like 15. Ended up at 18:29, there were no mile splits, but they couldnt have been great. I did get better as the race went on. They had the kilometers roughly marked and i did run faster the last 3. I even caught the 3rd place guy in the last K. He made the mistake of looking back at me which I know is the kiss of death. After that, i picked it up and passed him with about 400 to go. not super happy with the time, but it was a good effort given the conditions. |
| Asics 2150 Green Miles: 2.90 | Saucony Kinvara Flats Miles: 3.10 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| wanted to do 18, but that turned to 13. I was just dead at 12 for some reason, my legs were hurting. first 11 miles in 1:19:35, 7:14 avg pace
Last 2 in 15:45, or 7:52.5 avg pace
TOTAL run 13 miles in 1:35:19, 7:20 avg pace
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| Asics 2150 Gold/Black Miles: 13.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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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 easy today, felt pretty good. Splits: 1- 7:30.6 2- 7:23.0 3- 7:21.2 4- 7:11.0 TOTAL-- 29:25, 7:21 avg pace You could tell I was loosening up as the run progressed as all my splits were negative.
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| Asics 2150 Blue Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 5.00 | 8.00 |
| pretty killer workout today. 20x400 with 1 minutes off between each, about the most self-imposed torture you can put on yourself! Hit all my splits between 1:18-1:20, was very steady throughout. The last 2 repeats I hit 76 and 74 seconds respectively as i opened it up just a little to see what i had left--not much it turned out. Below are my mile splits all added up: 5:17, 5:16, 5:16, 5:16, 5:08 26:13 total, a little under 5:15 avg pace for each of the 400s. weights afterwards, and im spent!
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| Asics 2150 Gold/Black Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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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 super sore and slow and tired miles today. rolled out of bed and ran cuz i have a busy day, defending my masters thesis today actually! Following that up with 5.5 hours of work. time today was irrelevant, it was 31:26, 7:52 avg pace |
| Asics 2150 Green Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 1.00 | 3.00 | 1.00 | 7.00 |
| Weird workout today just because of how it all transpired. Originally, today was to be 4x1600 day, however i was really tight upon starting my warmup so i just decided to hit 7 easy and do speed work tomorrow. About 10 minutes in to the run i decided to ramp it up and here is what happened: 1- 7:05.5 2- 6:48.8 3- 6:03.6
4- 5:59.0 5- 5:45.5 Took about a minute rest here, first 5 miles, 31:42, 6:20 pace with big time negative splits!4 and 5 were huge!
6- 6:38.8 7- 7:24.7 Total run time- 45:46, 6:32 avg pace, weights afterwards
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| Asics 2150 Green Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 131.40 | 10.00 | 26.10 | 16.00 | 183.50 |
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| Asics 2150 Blue Miles: 37.00 | Asics 2150 Green Miles: 110.40 | Saucony Kinvara Flats Miles: 5.10 | Asics 2150 Gold/Black Miles: 31.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
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