Doing What I Can

SCAVMA Scamper 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)

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

 

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Miles:This week: 0.00 Month: 22.60 Year: 1167.75
Adidas Sub-2 Lifetime Miles: 104.97
Blue/Red Wave Rider 22 Lifetime Miles: 496.75
Nike Vaporfly Next% Pink Lifetime Miles: 118.31
2022 Cumulus 20 Blue Lifetime Miles: 463.75
New Cumulus 20 - Blue Lifetime Miles: 380.30
NEW Blue Cumulus 20 Lifetime Miles: 136.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
107.8018.0024.508.25158.55
Asics 2150 Blue Miles: 4.00Asics 2150 Gold/Black Miles: 97.45Asics 2150 Green Miles: 33.90Saucony Kinvara Flats Miles: 16.20Asics Hyperspeed 2 Flats Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

2 easy, 15 min, 7:30 avg

Asics 2150 Blue 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
5.000.000.000.005.00

wow..fell apart completely today. wanted a long run, just didnt have anything.

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
6.000.000.000.006.00

6 miles in 44:40, 7:27 avg pace. very windy and hard to run in today. plus sore from basketball yesterday.

Asics 2150 Gold/Black 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
3.000.000.003.256.25

13x400 in 76-80 seconds. Added up, my miles were 5:15, 5:12, 5:11, last one was 73 seconds. 1 min breaks between each set. Total time 16:51 for 3.25 miles, 5:11 avg pace.

Asics 2150 Gold/Black Miles: 6.25
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
2.500.000.000.002.50

just felt completely horrible today so i turned in after 2.5. ice bath

Asics 2150 Green Miles: 2.50
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
6.000.000.000.006.00

6 even paced but slow miles today. Splits:

1- 7:28.9

2- 7:29.8

3- 7:25.9

4- 7:28.9

5- 7:33.6

6- 7:23.2

TOTAL-- 44:50, 7:28 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
3.000.000.000.003.00

3

Asics 2150 Gold/Black Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: SCAVMA Scamper 5k (3.1 Miles) 00:18:27, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.900.002.101.006.00

Not a great overall time, but there were a lot of positives to take from this race. My first mile was 5:38 and it felt easy, which is nice, then we hit the hills and my times fell off even though i felt i was maintaining...definitely need to continue to build speed. somehow my 18:27 was good enough for 2nd place which netted me $25 cash, so with the entry fee (15) i came out $10 ahead. not too shabby for a foggy april morning.

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
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.007.002.000.0016.00

AM- hot and humid today. Expecting big storms later, but the heat is tough right now cuz its 20-25 degrees above normal for this time of year. Just 2 weeks ago, i was running in tights and hats and gloves. 7 miles in 51:11, 7:19 avg pace. weights after.

 

PM- an unprecedented and unplanned 2nd run this evening. Since I have been struggling with my long runs as of late i decided to instead do two runs. I had even done weights and eaten a pizza after my first run. Plus, i had just topped off an iced coffee and a pb & j sandwich, and yet the thought hit me to go run again. The results were phenomenal, I absolutely killed it and i felt tremendous..which was surprising given 7 previous miles plus weights earlier. Here were my splits for the 9 mile nightcap:

1- 6:55.8

2- 6:34.4

3- 6:48.3 (20:18, 6:46 avg pace)

4- 6:40.6

5- 6:52.7

6- 6:47.4 (40:39, 6:46 avg pace)

7- 6:58.4

8- 6:41.7

9- 6:15.5

TOTAL-- 1:00:34, 6:44 avg pace

Just an incredible run, felt like i was flowing, and ripped off the 6:15 at the end like it was nothing. 16  miles total on the day.

Asics 2150 Gold/Black 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
6.000.000.000.006.00

The only thing i had to worry about today was my tired morning legs. everything else was good, felt great, the weather was perfect, mid-60s no wind, just the kind of sunny day i was dreaming of when it was -10 out 3 months ago. Splits:

1- 7:33.7

2- 7:14.6

3- 7:12.7

4- 7:28.0

5- 7:26.1

6- 7:10.7

TOTAL-- 44:05, 7:21 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
2.500.004.500.007.00

total of 7 today. Fartlek. 5,4,3,2,1,5,4,3,1 with 1 min off between each and 2 min off between the 1 and the 5. Didnt feel great at all, had absolutely no energy. weather was nice, but i was dead tired.

Asics 2150 Gold/Black 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
7.000.000.000.007.00

7 sore and tired miles today in 51:55, 7:25 avg pace

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
1.002.000.004.007.00

awesome workout today. it is pouring rain and cold and really windy so i went on the indoor track. Did 4x mile repeats. Warmup mile was 6:51, so GMP, one of the cooldown miles was under 7 also so another GMP. Felt really good and felt pretty smooth during the repeats. Splits (with 3 minute rep breaks):

1- 5:42.9

2- 5:35.6

3- 5:38.5

4- 5:35.6

Overall, it felt great to hit all my miles within a cluster of 7 seconds. Very even paced workout. I didnt feel like I was pushing too hard either, so technically i felt as if i was doing tempo, but since I havent had a workout of this caliber in a while, ill call them VO2 max miles.

Asics Hyperspeed 2 Flats 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
2.000.000.000.002.00

dos

Asics 2150 Blue 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
12.200.000.000.0012.20

12.2 today in 1:29:50, 7:22 pace, felt pretty crappy, just really sluggish. was theoretically going to go for 20 today but couldnt get there, my marathon attempt for this spring has been dashed and i will now focus on shorter races.

Asics 2150 Gold/Black Miles: 12.20
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
5.500.000.000.005.50

5.5 miles easy in 7:18 avg pace today, total time, 40:11. windy cold and rain/sleet.

Asics 2150 Gold/Black 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
3.350.006.900.0010.25

epic workout today, 11x1000 with 1 min rep breaks. I read that marathon great German Silva does 10-15 1000s as a key workout for the half-mary. The kicker is to hit them all at GHMP, and that is what i did today. Splits:

1- 3:40

2- 3:47

3- 3:38

4- 3:45

5- 3:39

6- 3:45

7- 3:37

8- 3:47

9- 3:41

10- 3:46

11- 3:38

1 min between each. the odd numbered reps were with the wind and slightly downhill and the even numbered ones were into the wind (15 mph) and slighty uphill so they evened out. total was 11k, 6.9 miles in 40:43, 5:55 avg pace, well under GHMP. ice bath afterward.

Asics 2150 Gold/Black Miles: 10.25
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
4.501.000.000.005.50

5.5 today in the cold and wind. managed pretty good pace. splits:

1- 7:19.9

2- 7:09.3

3- 7:07.2

4- 7:07.4

5- 6:49.0

last .5-- 3:37 (7:14 pace)

TOTAL-- 39:10, 7:07 avg pace

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
4.000.000.000.004.00

4 in 30:17, 7:34's, cold and rainy...

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
5.000.000.000.005.00

didnt have much energy today, so i only turned in 5 miles. Now time to cut back for next weekend's half-marathon. 1:19:59 or bust!

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
2.250.000.000.002.25

started off with a whimper this week. had 6 planned, felt super crappy after 2 so i just turned it in for the day..discouraging start to race week...

Asics 2150 Gold/Black Miles: 2.25
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
0.502.004.000.006.50

4 mile tempo today. Hit most of my warmup and all of my cooldown at GMP. Splits on the 4 mile tempo:

1- 6:03.4

2- 6:02.3

3- 6:01.0

4- 6:08.4

TOTAL-- 24:15, 6:04 avg pace

Felt okay, kind of tight, but the wind and cold didnt help. Should be good to go on the HM this weekend.

Asics 2150 Gold/Black Miles: 6.50
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
5.001.000.000.006.00

nice 6 today, felt pretty easy. Hit the 5th mile in GMP. splits:

1- 7:08.4

2- 7:02.5

3- 7:07.6

4- 7:06.3

5- 6:59.5

6- 7:07.6

TOTAL-- 42:32, 7:05 avg pace

Asics 2150 Gold/Black 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
3.500.000.000.003.50

easy tuneup today, 3.5 in 25:37, 7:19 avg pace.

Asics 2150 Gold/Black Miles: 3.50
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 pre-race systems check miles today, everything felt good. 14:18, 7:09 avg pac. Half marathon tomorrow. Goal is sub 1:20.

Asics 2150 Gold/Black 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
4.105.005.000.0014.10

Horrible race today. Worst half-marathon I've ever run. Don't wanna dwell on it, but i did start off very well. Felt comfortable the first couple miles. 6:03, 6:06, 6:09, 6:03, 6:16, 30:37 through 5 miles, then the wheels came off. Hit a 6:48 for the 6th mile and just completely fell apart. Felt like walking off the course and taking a DNF. had to struggle with that decision for the last 8 miles. Had a golden opportunity and almost took it but decided I would finish. Im glad I did in retrospect, because I am not a quitter. However, I basically jogged in and finished in 1:28:03, 6:43 pace...my worst half-marathon by 6 minutes. I have run faster than this in training. Moral of the story, sometimes you just dont show up and today i didnt. I think i am going to focus on shorter races...i felt great through 5...just had nothing after. Need to forget this one quickly.

Saucony Kinvara Flats Miles: 13.10Asics 2150 Gold/Black Miles: 1.00
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
107.8018.0024.508.25158.55
Asics 2150 Blue Miles: 4.00Asics 2150 Gold/Black Miles: 97.45Asics 2150 Green Miles: 33.90Saucony Kinvara Flats Miles: 16.20Asics Hyperspeed 2 Flats Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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