Doing What I Can

March for Malawi 5k

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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 - 35:12 (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:

  • Get back to Boston!

Favorite Blogs:

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Miles:This week: 0.00 Month: 4.50 Year: 130.50
Nike Vaporfly Next% Pink Lifetime Miles: 136.91
Cumulus 24 Black Lifetime Miles: 423.60
Cumulus 24 White Lifetime Miles: 270.00
Asics 24 Black/Yellow Lifetime Miles: 153.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
131.4010.0026.1016.00183.50
Asics 2150 Blue Miles: 37.00Asics 2150 Green Miles: 110.40Saucony Kinvara Flats Miles: 5.10Asics 2150 Gold/Black Miles: 31.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

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

Asics 2150 Blue Miles: 4.00
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
1.001.005.000.007.00

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!

Asics 2150 Green 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
4.000.000.000.004.00

4 easy in 30:09, 7:32 avg pace

Asics 2150 Blue Miles: 4.00
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
2.500.000.003.005.50

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.

Asics 2150 Green Miles: 5.50
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
2.000.000.000.002.00

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
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
8.000.000.000.008.00

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
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
13.001.000.000.0014.00

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

Asics 2150 Green 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 in 45:12, 7:32 avg pace.

Asics 2150 Blue 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
2.001.006.000.009.00

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

Asics 2150 Green Miles: 9.00
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
5.000.000.000.005.00

5 easy and early miles in 38:09, 7:38 avg pace.

Asics 2150 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
4.000.000.000.004.00

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

Asics 2150 Blue Miles: 4.00
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
12.004.000.000.0016.00

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!

Asics 2150 Green Miles: 16.00
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
0.000.000.000.000.00

weights

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 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

Asics 2150 Green 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
3.001.003.003.0010.00

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.

Asics 2150 Green Miles: 10.00
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 mile death march today. 46:30, 7:45 avg pace. Rolled out of bed and ran, felt very sluggish.

Asics 2150 Blue 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
3.000.000.000.003.00

3 easy today

Asics 2150 Green Miles: 3.00
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
3.000.006.001.0010.00

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
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
4.001.000.000.005.00

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

Asics 2150 Gold/Black 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
3.000.000.003.006.00

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
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
5.000.000.000.005.00

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
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
4.000.000.000.004.00

4 easy in 29:53, 7:28 avg pace. cold.

Asics 2150 Blue Miles: 4.00
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
2.000.000.000.002.00

2

Asics 2150 Green Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: March for Malawi 5k (3.1 Miles) 00:18:29, Place overall: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.900.003.100.006.00

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: 2.90Saucony Kinvara Flats Miles: 3.10
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
13.000.000.000.0013.00

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

Asics 2150 Gold/Black Miles: 13.00
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
4.000.000.000.004.00

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.

Asics 2150 Blue Miles: 4.00
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
3.000.000.005.008.00

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!

Asics 2150 Gold/Black 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
4.000.000.000.004.00

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
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
2.001.003.001.007.00

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

Asics 2150 Green 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
131.4010.0026.1016.00183.50
Asics 2150 Blue Miles: 37.00Asics 2150 Green Miles: 110.40Saucony Kinvara Flats Miles: 5.10Asics 2150 Gold/Black Miles: 31.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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