| 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 | | 96.62 | 0.00 | 11.07 | 5.21 | 112.90 |
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| NEWST Cumulus 20 Blue Miles: 47.90 | LATEST Cumulus 20 Blue Miles: 47.80 | Nike Vaporfly Next% Pink Miles: 17.20 |
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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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 today in 1:00:41, 7:08 avg pace - felt pretty easy, just kind of coasted
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| NEWST Cumulus 20 Blue Miles: 8.50 |
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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 | | 5.70 | 0.00 | 0.00 | 0.00 | 5.70 |
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| NEWST Cumulus 20 Blue Miles: 5.70 |
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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 | | 4.80 | 0.00 | 0.00 | 0.00 | 4.80 |
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| LATEST Cumulus 20 Blue Miles: 4.80 |
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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 | | 3.70 | 0.00 | 0.00 | 0.00 | 3.70 |
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| LATEST Cumulus 20 Blue Miles: 3.70 |
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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: |
Grandview Gallop 4M (4 Miles) 00:22:12, Place overall: 6, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.70 | 0.00 | 2.00 | 2.00 | 12.70 |
| Drove all the way to Dubuque this morning for a big race - the Grandview Gallop. Pretty flat course, felt really strong out of the gate and kept a steady tempo. Longshot goal was to go under 22 minutes and I almost got it done. The high heat and humidity were probably the only things that kept me from it. Splits were 5:29, 5:41, 5:36, 5:26, pretty even for the day. Cooled down for 6.2 afterwards as the heat climbed - Dubuque is hilly! Glad those hills weren't on the course
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| Nike Vaporfly Next% Pink Miles: 4.30 | NEWST Cumulus 20 Blue Miles: 6.20 | LATEST Cumulus 20 Blue Miles: 2.20 |
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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 | | 8.40 | 0.00 | 0.00 | 0.00 | 8.40 |
| hot humid morning run, 1:01:05, 7:16 pace - ice bath after
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| NEWST Cumulus 20 Blue Miles: 8.40 |
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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 | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| 7.1 this morning - hot and humid, 52:05, 7:20 pace + strides
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| LATEST Cumulus 20 Blue Miles: 7.10 |
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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 | | 5.60 | 0.00 | 0.00 | 0.00 | 5.60 |
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| LATEST Cumulus 20 Blue Miles: 5.60 |
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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 | | 3.60 | 0.00 | 0.00 | 0.00 | 3.60 |
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| LATEST Cumulus 20 Blue Miles: 3.60 |
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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: |
Ding Dong Dash "10k" (6.07 Miles) 00:34:51, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.13 | 0.00 | 6.07 | 0.00 | 11.20 |
| 10k today, was shooting for a PR, held PR pace through 4 miles then hit some major hills that I wasn't expecting, really slowed me down. The course ended up being quite short, so that's frustrating. Either way though, I'm not sure if I woulda hung on for the PR even though I started out very much on pace. Splits were 5:37, 5:38, 5:33 (16:47), 5:42 (22:29), 6:03 (hill, 28:32), 5:53, 23 for change 34:51 - 5:44 pace. Again, would have been super close to the PR if I had the last .13-.14 - Regardless - was happy to win $50 cash for the race win
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| Nike Vaporfly Next% Pink Miles: 6.40 | LATEST Cumulus 20 Blue Miles: 4.80 |
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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 | | 9.60 | 0.00 | 0.00 | 0.00 | 9.60 |
| good run this morning. 9.6 in 1:09:26, 7:14 pace
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| NEWST Cumulus 20 Blue Miles: 9.60 |
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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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5 in 7:23 pace, 55:28, + ice bath after
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| NEWST Cumulus 20 Blue Miles: 7.50 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Morning 6 today - prepping for a fast 10k this weekend
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| LATEST Cumulus 20 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 | | 4.60 | 0.00 | 0.00 | 0.00 | 4.60 |
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| LATEST Cumulus 20 Blue Miles: 4.60 |
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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 | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
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| LATEST Cumulus 20 Blue Miles: 3.50 |
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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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| | Race: |
Bridge Run for Our Future 10k (PR!) (6.21 Miles) 00:35:12, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.19 | 0.00 | 3.00 | 3.21 | 10.40 |
| PR today! Was hoping to do it last week but the course was short. Knew this race would potentially be short too, so I made a deal that I'd keep sprinting through the finish line until my watch reflected 10k. Sure enough the finish was about 6.07 (same as last week - can't seem to measure these 10ks right). They had me under 34:30, but obviously that wasn't for 10k. Kept it pedal down until 6.22 and it came out to a 35:12 10k - new PR. Long drive early in the AM with my brother Jon. Luckily its near the longest day of the year, so it was getting light soon after 4:15 am and sun was up by 5:30 ish. Weather was great - 67-70 degrees but dew point was at 50 or below with north wind, so no humidity and a cooling breeze. Warmed up for 1.8-1.9 with Jon, then did some more warmup stuff, then the race began. Here are my splits:
1- 5:34.9
2 - 5:35.0 (11:09.5)
3 - 5:44.8 (16:54.3, was at around 17:23 at 5k)
4 - 5:39.7 (22:34)
5 - 5:49.3 (28:23.7)
6 - 5:43.6 (34:07.3)
.21 - 1:04.7
Total - 10k in 35:12, 5:40 pace - 20 sec. PR
Cooled down for 2 miles in a beautful scenery near Storm Lake - Overall, was very happy with today. Great to get a big PR! Glad also that I ran through the line to complete the 10k. Strangely, I am not satisfied - I think a sub-35 was within reach and I'm bummed I didn't make it there, I could keep in shape and give it another shot or 2, but I need a break before the early fall Boston cycle begins - gotta get my legs back - either way, sub 35 should be within reach very soon. Until then, I will enjoy what was a great day hanging out with my brother (who drove the course cheering me on and meeting me at 6-7 different locations) and running fast in the town where I went to college
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| Nike Vaporfly Next% Pink Miles: 6.50 | NEWST Cumulus 20 Blue Miles: 2.00 | LATEST Cumulus 20 Blue Miles: 1.90 |
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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 | | 96.62 | 0.00 | 11.07 | 5.21 | 112.90 |
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| NEWST Cumulus 20 Blue Miles: 47.90 | LATEST Cumulus 20 Blue Miles: 47.80 | Nike Vaporfly Next% Pink Miles: 17.20 |
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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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