Doing What I Can

Superhero 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

 

Favorite Blogs:

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Miles:This week: 0.00 Month: 0.00 Year: 738.45
Adidas Sub-2 Lifetime Miles: 104.97
Blue/Red Wave Rider 22 Lifetime Miles: 496.75
Nike Vaporfly Next% Pink Lifetime Miles: 103.21
Cumulus 20 White Lifetime Miles: 462.24
2022 Cumulus 20 Blue Lifetime Miles: 400.55
New Cumulus 20 - Blue Lifetime Miles: 165.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
178.2811.0019.721.50210.50
Asics 2000 3 GT White/Blue NEW Miles: 127.49Asics White 2000 3 Starred Miles: 48.70Asics Hyperspeed 2 Flats Miles: 3.11New 2000 2 GT Blue/Org Miles: 15.60Asics DS Trainer Bl/Yel Miles: 15.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.100.000.000.0013.10

warm one tonight 83 with decent amoiunt of humidity for colorado standards, surprised myself with still getting 13.1 in in 1:34:44, 7:14 avg pace, strides as I finished the run, 1:10 or so faster than last week and that was better weather, pretty good progress this early in the cycle

Asics 2000 3 GT White/Blue NEW Miles: 13.10
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
10.700.000.000.0010.70

10.7 tonight to follow up the 13.1 yesterday, 7:20 avg pace, 1:18:XX, strides after + ice bath - legs aren't feeling too terrible given the mileage the last 2 weeks, 53.1 and 55.1

Asics White 2000 3 Starred Miles: 10.70
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

slow easy run tonight, pretty warm, 7;36 avg pace

Asics 2000 3 GT White/Blue NEW 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
7.100.000.000.007.10

7.1 this morning in 7:38 avg pace

Asics White 2000 3 Starred Miles: 7.10
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
8.700.000.000.008.70

8.7 easy in 7:16 avg pace, felt pretty sluggish though, legs are worn down. strides after

Asics 2000 3 GT White/Blue NEW Miles: 8.70
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

easy morning run

Asics 2000 3 GT White/Blue NEW 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
3.700.000.000.003.70

easy run today

Asics 2000 3 GT White/Blue NEW Miles: 3.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: Superhero 5k (3.11 Miles) 00:18:02, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.892.001.611.509.00

ran a race today, thought it might be nice to run at 4800 feet instead of 5300 and it was nice weather - 45 at start. Thought the course would also be flat, and it was for the most part, but rolled more than it looked like on the course map. Goal was to be under 17:45 and second goal was to finish in top 3 (cash prizes - not the most important thing, but always a fun goal. Hit the first two km in 3:27 and 3:26, 6:53 for 2k, pretty solid, then I got all alone in 2nd and the wheels kinda came off, 3:39 for the next km (10:32 for 3km), then 3:41 and 3:44. 18:02 at 5k according to my watch, the race continued on for another .15 or so, the timing mat was considerably behind the marked start/finish line, so we probably ran 3.2+ miles, (official time was 18:20 for whatever the full course was). 18:02 isn't terrible, but its not great either. Got $50 cash for second place - pretty nice award for a slow time! Race was for a great cause though, and thats always a good reason to run! Total of 9 miles today.

Asics Hyperspeed 2 Flats Miles: 3.11Asics 2000 3 GT White/Blue NEW Miles: 5.89
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
9.200.000.000.009.20

Asics 2000 3 GT White/Blue NEW Miles: 9.20
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
13.201.000.000.0014.20

14.2 tonight, felt really good on my run so just kept going, no GU, just running 1:42:XX, 7:17 avg pace with strides afterwards, fall is here - felt good!

Asics White 2000 3 Starred Miles: 14.20
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

really easy pace tonight, 7:42, ran on the crushed rock trail to keep the impact down, legs are pretty tired

Asics 2000 3 GT White/Blue 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
4.700.005.000.009.70

Good workout tonight. 1 mile warmup, then tempo, goal was 6:10-6:15, nice manageable tempo. did 5 miles of tempo: splits were: 6:20, 6:14, 6:01, 6:11, 5:58, total - 30:44, 6:09 avg pace, cooled down for 3.7. overall felt pretty decent given how tired my legs have been lately. high mileage week continues but day off tomorrow

Asics White 2000 3 Starred Miles: 9.70
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
4.008.000.000.0012.00

really good workout tonight, goal was a decent finish to this run, but i felt good through, splits were 7:02, 7:04, 7:11, 6:55, 6:55, 6:49, 6:55, 7:05, 6:49, 6:55, 6:56, 6:54, pretty even splits overall, felt pretty easy, it was MP so it shouldn;t have felt too hard, but i am high mileage this week so it was certainly an effort. 6:58 total for the 12 miles, 1:23:39

Asics 2000 3 GT White/Blue NEW Miles: 12.00
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
9.200.000.000.009.20

easy run tonight, 7:19 avg pace

Asics 2000 3 GT White/Blue NEW Miles: 9.20
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
7.000.000.000.007.00

7 easy on tired legs in 7:33 avg pace, ice bath after

Asics White 2000 3 Starred 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
6.300.000.000.006.30

easy run, 7:33 pace i think

Asics 2000 3 GT White/Blue 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
7.700.000.000.007.70

7.7 in 7:25 pace plus strides, tapering time

Asics 2000 3 GT White/Blue NEW Miles: 7.70
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
6.100.000.000.006.10

easy pre-race today, 7:30 pace

Asics 2000 3 GT White/Blue NEW Miles: 6.10
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
4.700.000.000.004.70

new shoes today, 7:24 avg pace, half sunday

New 2000 2 GT Blue/Org Miles: 4.70
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
3.400.000.000.003.40

pre-race, felt good, 7:28 pace

New 2000 2 GT Blue/Org Miles: 3.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: Loveland Half Marathon (13.11 Miles) 01:19:08, Place overall: 5, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.490.0013.110.0015.60

Pre-race:

Normal routine, got up at 3:30, got to the bus by 5. It did not feel as cold as I had thought, getting to realize that the lack of humidty out here makes it feel significantly less cold than back home - so the 35 at the start line felt like mid-40s. Took the bus up to Estes - so cool to be in the dark driving up the canyon looking out on the still-sleeping world. Then to get to watch the sun come up over Rocky Mountain Nat'l Park was amazing -- snow was blowing off the top of Long's Peak. Didn't have a great warmup, not much time, bout 1 mile total, then it was time to go (race was about 10-12 minutes late getting started which helped add some prep time.

Race:

Knew the course was downhill, didn't realize it started with a significant uphill. Took me a long time to warm up and settle in during this one. My legs felt somewhat tired, and my stomach was not doing the greatest - had some side cramps and other issues. Don't know if drinking gatorade before the race like ive done recently is the best idea. Set my watch to KM splits and goal was to hang in around 3;46 with overall goal of sub-1:20. Got all alone from the gun and so it was just me and the sun coming up over the canyon for the whole race. Splits (in KM)

1- 3:58

2- 4:17 (continuation of the uphill, I think my watch may have been a little wacky these first two)

3- 3:36

4- 3:47

5- 3:44 (19:22, 6:14 avg pace, little slow)

6- 3:46

7- 3:46

8- 3:44

9- 3:47

10- 3:52 (18:55, 6:05 pace) for the 10k - 38:17, 6:09 pace, still a little slow, but not bad, pretty gradual downhill at this point and I wasnt feeling the best

11- 3:48

12- 3:48

13- 3:54

14 - 3:50

15- 4:00 (19:20, felt worse than it actually was)

16 - 3:51, 1:01:3X for 10 mile mark, felt like I was off sub 1:20 pace by too much to correct it (need to be no slower than 1:01 flat at 10 miles) Knew i needed a miraculous last 5k, calculated in my head to 18:20 needed for sub- 1:20) just so happened the course dropped off a ton the last 5k, plus I threw in a surge from hell. Popped a GU even tho my stomach was upset and it seemed to help a little

17- 3:29

18 - 3:44

19 - 3:34

20 - 3:27 (18:05, 37:25 2nd 10k, 6:01 pace)

21- 3:25 (17:39 last 5k, 5:40 pace) Dont know what got into me, that is my best 5k since being at altitude)

Total was - 1:19:08, 6:03 avg pace, course was probably a touch short, but my watch was so wacky today that I'm not going to sweat it. Even with the additional, I would have been 1:19:30 or better. That last 5k was really cool, usually when the wheels start coming off it is irreversible, but I had another gear today. I have always hoped to be able to run an easier first 10 miles then throw down a decent last 5k and I finally did it today. 5th place overall, top 3 got free shoes, but they were also 7 minutes faster than me, so couldn't have got close. easy cooldown for 15.6 total today. Really happy with my effort and my ability to set a goal and hit it. Just 2 months into this cycle and my 3rd fastest half ever (even if aided). 

Asics DS Trainer Bl/Yel Miles: 15.60
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
7.500.000.000.007.50

Sore legs today, surprisingly so after the half. 7.5 in 7:17 pace, wanted to go slower, but couldn't quite slow it down. 

New 2000 2 GT Blue/Org 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
9.100.000.000.009.10

7:18 pace, couldn't slow it down here again

Asics 2000 3 GT White/Blue NEW Miles: 9.10
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
9.000.000.000.009.00

New trail tonight, decided to do some exploring - long overdue, found some cool new places I can run. 9 in 7:26 avg pace

Asics 2000 3 GT White/Blue 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
7.500.000.000.007.50

was going to go long today but had stomach issues early, 7.5 total

Asics 2000 3 GT White/Blue NEW 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
178.2811.0019.721.50210.50
Asics 2000 3 GT White/Blue NEW Miles: 127.49Asics White 2000 3 Starred Miles: 48.70Asics Hyperspeed 2 Flats Miles: 3.11New 2000 2 GT Blue/Org Miles: 15.60Asics DS Trainer Bl/Yel Miles: 15.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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