Doing What I Can

Conrad Dash N Splash 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
95.304.007.9019.75126.95
Asics 2150 Gold/Black Miles: 83.40Saucony Kinvara Flats Miles: 9.35Asics 2150 Green Miles: 24.70Asics 2150 Blue Miles: 4.00Asics Hyperspeed 2 Flats Miles: 5.50
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

4 in 29:32, 7:23 pace

Asics 2150 Gold/Black 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
3.000.000.000.003.00

three in 22:26, 7:29 avg pace

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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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

dos

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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Race: Conrad Dash N Splash 5k (3.1 Miles) 00:18:13, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.900.000.003.106.00

Won my 2nd straight Conrad race today. My goal this year was the same as last year--to break the course record and win 50 bux. It's such a challenging course. 5:25, 5:54, and 6:50 for the final 1.1. I asked the race director after the race why the course was so tough, he said the last 1.1 is a 2 to 3 degree incline based on an old railroad incline. So its deceptive because its not a huge hill to the eye, but it slowly breaks you down.

Splits were not too reliable, and overall time was 18:13. The only thing I really took from this race, besides the win, was the strategy that played out as I raced the 2nd place guy. He led the first mile, i surged at the marker and led the 2nd mile, he hung on and took back over in the 3rd mile, but i stayed on his tail. I was waiting until 600-400 meters to make my final move, but about 800 to go, he simply stopped. I dunno if he just gave up or my strategy of baiting him just broke him, but it was nice to win a tactical battle like that--although it was discouraging to not have anyone to push me through the final half mile, would have made for a much better time.

Saucony Kinvara Flats Miles: 3.10Asics 2150 Gold/Black Miles: 2.90
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
6.001.002.500.009.50

AM- 6 today in the heat and humidity. at 10:30 am it is already 87 with heat indices near 90. Splits:

1- 7:12.7

2- 7:08.0

3- 7:08.1

4- 7:16.4

5- 7:15.7

6- 7:03.1

TOTAL-- 43:04, 7:11 avg pace

 

 

PM- wasn't satisfied with my 6 earlier, so i decided to go out for more. Went at 3:30 right in the heart of the day, temp was 102 with heat index prolly at 105-110. Splits:

1- 6:49.0

2- 6:31.2

3- 6:30.3

last .5--3:15 (6:30 pace)

TOTAL-- 23:05, 6:36 avg pace

Asics 2150 Green Miles: 3.50Asics 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
4.001.000.000.005.00

another hot and humid day this morning. at 10 am for the run it was 87 with heat index of 90..dew point was 67 so it was sticky. Made it very difficult. Today I was definitely in workhorse mode..nothing pretty or finesse, just pure guts mileage in the heat.

1- 7:12.2

2- 7:18.0

3- 7:03.2

4- 7:24.8

5- 6:56.1

TOTAL-- 35:54, 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
4.000.000.000.004.00

4 this morning in the heat and humidity for a 3rd straight day. 29:04, 7:16 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
2.500.000.002.505.00

speedwork tonight in the on and off rain, finally cooled off tho. did 2xmile with an 800 after. splits:

1- 5:33.8

2- 5:24.0

last .5-- 2:39 (5:18 pace)

3 min breaks between each.

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
4.500.000.000.004.50

slow-ish 33:56, 7:32 pace

Asics 2150 Gold/Black Miles: 4.50
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

borderline unconscious 2 early this am, i was barely awake. 5k tomorrow

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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Race: Grinnell Games 5k (3.15 Miles) 00:18:05, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.003.156.65

I don't usually denote a course being long but today was at least .05 long if not a full .1. Put up a good battle with a high school standout but still led wire to wire to win the race. first mile was slow in 5:37, 2nd was 5:58, threw in a surge at the third mile which dropped my competitor for good and hit 5:50, closed total in 18:05..once again, not a great time but i did enough to win and i do believe the course was a tad long. I also did not feel up to par today, just felt sluggish and couldn't really find that next gear. on the bright side, i was awarded $50 for my efforts, which is always nice. I also feel good about being able to negative split the last mile.

Saucony Kinvara Flats Miles: 3.15Asics 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
3.000.000.003.006.00

felt good the first few repeats and felt bad the last few. Think i was dehydrated. 5x800--2:40, 2:39, 2:38, 2:41, 2:45, then 2x400, 82, 79.

 

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
3.000.000.000.003.00

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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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.001.000.000.005.00

5 on a nice sunny and warm day. first half mile and last half mile were GMP. 35:36, 7:07 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
1.000.000.000.001.00

was very tired when i woke up so just did a quick mile and strides.

Asics 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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Race: Clive Running Fest 5k (3.1 Miles) 00:18:33, Place overall: 4, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.750.003.100.005.85

Ran the clive race today. i've run this race in 2008 and 2010 and ran really well both times, but they completely moved the race to a different location and thus a different course. I know ive complained about courses lately, but this one was the worst. It was probably close on actual distance, but it was hillier than hilly. I don't do hills well haha! first mile was 5:34, 2nd was 6:05 and last 1.1 was 6:50 or something. I dunno, i did not enjoy this race and just felt tired the whole time. 70 degrees with 95% humidity also hampered efforts as the winner only ran 17:05 and 2nd and third were 18 and 18:02 respectively. Slow times all around, mine included.

Saucony Kinvara Flats Miles: 3.10Asics 2150 Gold/Black Miles: 2.75
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 humid miles after work in 35:55, 7:11 pace

Asics 2150 Green 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
2.200.002.302.006.50

solstice fartlek today, it was difficult in the wind, my legs felt horrible but i gutted it out. got an "on" up a huge hill which was good for training purposes. went 5,4,3,2,1,5,2:30,3:30 with 1 min set breaks and 2 minutes between sets. estimated my vo2 and threshold miles based on being "on" for 26 total minutes and off for about 20

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
7.000.000.000.007.00

1 slow early, then 6 decent later. 44:50, 7:29 avg pace. however i held 29:08 for 4 miles, so that was 7:16, last 2 miles were super slow cuz it was into 20-30 mph winds.

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 29:17, 7:19 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

mile repeats today after work. 

1-  5:28.5

2- 5:39.2

3- 5:31.0

took 3 minutes between 1 and 2 and 4:30 between 2 and 3 because stomach issues forced me to find a bathroom. all told, decent workout.

Asics Hyperspeed 2 Flats 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
8.001.000.000.009.00

decent run today, cept i got absolutely poured on the entire time. splits:

1- 7:14.9

2- 7:14.3

3- 6:59.3

4- 7:08.6

5- 7:16.9

6- 7:13.9

7- 7:21.8

8- 7:15.5

9- 7:10.9

Total--1:05:56, 7:13 avg pace

Asics 2150 Gold/Black 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
5.200.000.000.005.20

nothing great, just was kinda there.

Asics 2150 Green 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
2.250.000.003.005.25

12x400 tonight after work. 1min break between each

79, 80, 77, 77, 77, 78, 77, 79, 77, 80, 77, 77

total 3 miles added up were 15:35, 5:12 pace

Asics 2150 Gold/Black Miles: 5.25
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
4.000.000.000.004.00

4 easy and slow miles today 29:50, 7:28.5 pace

Asics 2150 Gold/Black 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
3.000.000.000.003.00

3 as the taper continues, 21:33, 7:11 pace, first two miles were within .05 of each other, 7:13.43 and 7:13.48, kind of a cool nuance.

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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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
95.304.007.9019.75126.95
Asics 2150 Gold/Black Miles: 83.40Saucony Kinvara Flats Miles: 9.35Asics 2150 Green Miles: 24.70Asics 2150 Blue Miles: 4.00Asics Hyperspeed 2 Flats Miles: 5.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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