Doing What I Can

High Line Canal "10k"

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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: 51.70 Year: 51.70
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: 403.40
NEW Blue Cumulus 20 Lifetime Miles: 199.50
Cumulus 24 Black Lifetime Miles: 4.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
190.138.5016.054.32219.00
Asics White 2000 3 Starred Miles: 147.63Asics 2000 2 Blue/orange NEW Miles: 36.70Asics DS Trainer Bl/Yel Miles: 9.00Asics Hyperspeed 2 Flats Miles: 16.87Asics 2000 3 GT White/Blue NEW Miles: 8.80
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

decent run today - 7:30 avg pace.

Asics White 2000 3 Starred Miles: 7.50
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
10.100.000.000.0010.10

good run today - probably my last in Iowa before I head back home tomorrow - 10.1 in 1:13:26, something like 7:14 pace, + strides, felt pretty good for a morning run on an empty stomach

Asics White 2000 3 Starred Miles: 10.10
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
6.003.000.000.009.00

solid run tonight back in colorado, it was 75 and sunny - great day - and I just felt good. 9 in 1:03:40, 7:04 avg pace 

Asics 2000 2 Blue/orange NEW 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
4.000.005.000.009.00

80 degrees today, still got a great workout in, first 5 tempo - splits - 6:25, 6:03, 6:02, 6:06, 6:02 = 30:38, 6:07 avg pace, 24:13 for the last 4 - 6:03 avg pace for that part - very solid splits, felt pretty good, just got a little overheated at the end - 9 total in 59:57, 6:40 avg pace, the cool down miles were 7:12-7:25.

Asics DS Trainer Bl/Yel 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
7.400.000.000.007.40

7.4 in 7:21ish pace, felt pretty sore today, easy paced, although the first 4 miles uphill was pretty good

Asics 2000 2 Blue/orange NEW Miles: 7.40
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
15.200.000.000.0015.20

Good long run tonight, could have probably gone further, but had tired legs from the mileage lately. 1:51:18, 7:19 avg pace for 15.2, nice 48 degrees the whole time, perfect temps given how warm its been, strides after

Asics White 2000 3 Starred Miles: 15.20
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
6.200.000.000.006.20

slow paced this afternoon, feeling a little sore

Asics White 2000 3 Starred Miles: 6.20
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
7.400.000.000.007.40

7.4 in 7:20ish pace, strides

Asics White 2000 3 Starred Miles: 7.40
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
6.400.000.000.006.40

7:20 pace easy run tonight + strides

Asics White 2000 3 Starred Miles: 6.40
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
5.200.000.000.005.20

easy pace

Asics White 2000 3 Starred Miles: 5.20
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
4.000.000.000.004.00

pre-race, 7:32 avg pace

Asics White 2000 3 Starred Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: High Line Canal "10k" (6.05 Miles) 00:37:05, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.050.006.050.0014.10

High Line Canal Trail 10k today in Centennial, CO (5400-5500 ft elevation)  43 degrees and calm at the start, really good running weather, albeit a tad on the chilly side- no gloves, no stocking hat, just arm warmers.  the first turnaround was about .1 short (compounded by another .1 given that it was a turnaround), I saw the 1 mile marker on my warmup and we turned well before it so I knew early in our race that this wasn't going to be a full 10k. I'm kinda bummed about that because I wanted to see what I could do at elevation in the 10k. Still ran a really good race though and I was happy with it. Warm up was 2 miles, then some sprint outs to get my legs moving for the faster pace. Got out in 6:06, then 6:02, then 6:02, so 18:10 at 3 miles, right where I was hoping to be. I got alone after that and the course seemed to get tougher in the 2nd half, my last 3 miles were 6:15, 6:20 and 6;11. I also ended up with a side cramp about mile 4 that lasted for about half a mile - wasn't sure where it came from but it definitely slowed me down. Crossed the finish line in 37:05, 6:09 avg pace. Course measured 6.05 according to my Garmin, so probably a minute or 70 seconds short (.2 mile) my 10k would have probably been around 38:10-38:20 given that. Either way, its officially listed as a 37:05, so it looks like I ran 5:59 pace to anyone scrolling 10k results haha. I can use this as a BolderBoulder qualifier and this will get me in the first wave, not that it matters as I have a sub-18 5k within the past 6 months I could use too. 2nd place overall in this one got a cool medal and a 10 dollar whole foods gift card. Cooled down for 5.5 - might have overdone the cooldown as my side started cramping bad and I clearly was dehydrated after the 10k effort. 14.1 total for the day, all in all a good effort, I felt pretty comfortable for most of the race and 2nd place is not as fun as 1st but its still positive. 

Asics Hyperspeed 2 Flats Miles: 6.05Asics White 2000 3 Starred Miles: 8.05
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
7.301.000.000.008.30

8.3 in 7:11 avg pace, last 4 were 7:14, 7:14, 7:16, 7:16, very even splits

Asics White 2000 3 Starred Miles: 8.30
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
7.200.000.000.007.20

7:18 avg pace tonight for 7.2 in the cold drizzly rain, felt pretty good for the mileage i've been putting up lately

Asics 2000 2 Blue/orange NEW Miles: 7.20
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
6.800.000.000.006.80

ran the race course for saturday twice. beautiful and flat! 7:18 pace i think

Asics White 2000 3 Starred Miles: 6.80
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
5.200.000.000.005.20

morning run, easy paced, 7:38 ish pace

Asics White 2000 3 Starred Miles: 5.20
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
4.000.000.000.004.00

easy morning 4 in 7:18 avg pace or thereabouts

Asics White 2000 3 Starred Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: Cottonwood Classic 5k (3.11 Miles) 00:17:52, Place overall: 6, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.091.001.002.1114.20

Local 5k today, goes right by my apartment so I had to run it, they touted the course as flat and fast and for the first two miles it was, the last mile was a steady gradual uphill that was deceptively taxing.  Beautiful day here in Colorado, 60 degrees and light wind at the start - full sunshine. Goal was to go all-out to see what I could do a 5k in, I have not been training 5k specific, so I wondered what my speed would be like. The fastest mile I have done all year was in training and was a 5:36, everything else has been 5:40 +. Lots of good runners today, including several hs kids - fast start and I was shocked at how comfortable the pace felt, first mile was 5:29, halfway point was 8:24 (16:48 pace) - I thought I was going to break 17! Thought it was too good to be true (and it was). 2nd mile was 5:32, 11:01 at the 2 mile, last mile and change was 6:5X or something. Really tells the story, I ran out of gas after running my two fastest miles of the year so far in mile 1 and 2 in the race and then I just held on at tempo pace to finish. Everyone slowed the last 1.1, it was the gradual uphill. I don't feel too bad about this race and the way it ended, As with any race- there are positive and negative takeaways - positives are definitely the early speed - 2 miles very quick for me. 17:52 is still a PR at altitude for me - as this race was between 5300-5400 feet. They say about 12 seconds per mile for this altitude, so I am probably 17:15 shape back home. Cooled down for 8.3 - got to keep the mileage up for the marathon in a few weeks.

Asics Hyperspeed 2 Flats Miles: 3.11Asics White 2000 3 Starred Miles: 11.09
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
10.002.500.000.0012.50

goal was 12 to make it bookend 14 and 12, ended up doing 14.2 and 12.5, so 26.7, kind of a hanson-brooks marathon training plan where I don't have the long runs but the back-to-back efforts. Today was very positive, pace felt pretty easy all things considered. 12.5 in 7:08 avg pace, strides, plus ice bath after

Asics White 2000 3 Starred Miles: 12.50
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
6.300.000.000.006.30

6.3 tonight in 7:40, felt pretty sore

Asics 2000 2 Blue/orange NEW Miles: 6.30
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

8 miles tonight, felt pretty good for the most part, 7:20 avg pace

Asics White 2000 3 Starred 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
6.800.000.000.006.80

6:25 avg pace for 6.8 miles, felt extremely easy

Asics 2000 2 Blue/orange NEW Miles: 6.80
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

7:20 ish I think tonight

Asics White 2000 3 Starred 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

new shoes this morning, 5 in 7:18 avg pace - bolderboulder 10k in 2 days, got my packet today, A-118

Asics 2000 3 GT White/Blue NEW 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
3.800.000.000.003.80

3.8 prerace today in 7:22 avg pace, strides, legs feeling a little sore still, but that can sometimes be a good sign for me before a race. A wave Bolder Boulder is a go at 6:55am tomorrow

Asics 2000 3 GT White/Blue NEW Miles: 3.80
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: BolderBoulder 10k (6.21 Miles) 00:37:24, Place overall: 214, Place in age division: 7
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.291.004.002.2116.50

BolderBoulder 10k today. I have been looking forward to this race all season, it was one of my goal races. My goal was to finish in the top 15 for my age and get a medal - last year that meant a 37:3X so my goal was 37:30. Woke up at 3:35, normal pre-race routine. 2 mile warmup, had to get to the start line in a hurry. Weather was very good - 55 degrees at start, clear with light winds. The start was unlike anything I have ever experienced - so many talented runners all taking off in a mass of humanity, very cool to be apart of. Watch was set to KM as there are KM markers on the course, and I wanted to hit 3:45 per KM (kind of a reminder of my Germany days). Unfortunately, my watch did not remember any of my splits, although at the time I was running they were recording. I know generally, I went out in 3:43, then 3:36, and stayed near 3:45 until 6k when the course went downhill, then dropped back to back 3:36's. Fortunately, this race has mats every mile and so they have my mile splits. They record how well I executed my race strategy and the evenness of my pace (not to mention thte 4 second negative split. Here are my splits per mile:

1- 5:57.96

2- 6:01.82

3- 6:10.49 - anyone who has run BB knows this is the slowest mile and most uphill

4- 6:02.28

5- 5:53.77 this is the fast BB mile as it is a sharp downhill after the course high point, I opened it up here and made a move that I was able to pass a lot of people and really bring the race full circle. Always nice to have some pop when you decide to go and I did today - a testament to my fitness thus far.

6- 5:59.94

Total - 37:24.74, 7th place in my age! 6:02 avg pace overall

I do remember my 5k split was 18:44, and by deduction, therefore, my 2nd half of the race was 18:40, which was a 4 second negative split! The mile splits don't show the last .22 uphill sprint finish, but they do show an interesting tale of two 3 mile splits that is even better than the 5k negative splits. My first 3 miles were 18:10 (6:03 avg pace), last 3 miles before the extra .22 was 17:56 5:59 pace), so here was a 14 second negative split. Overall, my race was pretty evenly split, which was my goal. I am super happy with the way I ran it today and after hearing how hard the course was all week, it turned out to not be that bad. I actually made several moves up hills and made several passes on these sections - I have been hill training lately, and I could tell they seemed easier. Also passed about 3 guys going into the CU stadium lap - had a little finishing kick, which was nice. Got my goal of top 15 and so I medaled in my age. 214th place overall is not bad out of 50,000+ runners. 

Cooled down for 7.6ish, 16.5 total for the day as I was hoping to get decent mileage today.

Asics Hyperspeed 2 Flats Miles: 7.71Asics White 2000 3 Starred Miles: 8.79
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.900.000.000.006.90

6.9 in pretty easy fashion tonight, 7:24 pace. ice bath after, may get a quick turnaround race in this weekend.

219 miles this month with is my 2nd highest ever I believe. Not a bad total given that I tapered 3 weeks in a row for races. Utilizing my races for long run days was key to getting my mileage up. Goal marathon in 12 days. Sub-3 is the goal.

Asics White 2000 3 Starred Miles: 6.90
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
190.138.5016.054.32219.00
Asics White 2000 3 Starred Miles: 147.63Asics 2000 2 Blue/orange NEW Miles: 36.70Asics DS Trainer Bl/Yel Miles: 9.00Asics Hyperspeed 2 Flats Miles: 16.87Asics 2000 3 GT White/Blue NEW Miles: 8.80
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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