| 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: |
|
Click to donate
to Ukraine's Armed Forces
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 178.28 | 11.00 | 19.72 | 1.50 | 210.50 |
|
| Asics 2000 3 GT White/Blue NEW Miles: 127.49 | Asics White 2000 3 Starred Miles: 48.70 | Asics Hyperspeed 2 Flats Miles: 3.11 | New 2000 2 GT Blue/Org Miles: 15.60 | Asics DS Trainer Bl/Yel Miles: 15.60 |
|
| 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 | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| 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: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.70 | 0.00 | 0.00 | 0.00 | 10.70 |
| 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: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| slow easy run tonight, pretty warm, 7;36 avg pace
|
| Asics 2000 3 GT White/Blue NEW Miles: 6.40 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | 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 in 7:38 avg pace
|
| Asics White 2000 3 Starred Miles: 7.10 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.70 | 0.00 | 0.00 | 0.00 | 8.70 |
| 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: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| easy morning run
|
| Asics 2000 3 GT White/Blue NEW Miles: 6.20 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.70 | 0.00 | 0.00 | 0.00 | 3.70 |
| easy run today
|
| Asics 2000 3 GT White/Blue NEW Miles: 3.70 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Race: |
Superhero 5k (3.11 Miles) 00:18:02, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.89 | 2.00 | 1.61 | 1.50 | 9.00 |
| 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: 3.11 | Asics 2000 3 GT White/Blue NEW Miles: 5.89 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.20 | 0.00 | 0.00 | 0.00 | 9.20 |
| |
| Asics 2000 3 GT White/Blue NEW Miles: 9.20 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.20 | 1.00 | 0.00 | 0.00 | 14.20 |
| 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: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
| 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: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.70 | 0.00 | 5.00 | 0.00 | 9.70 |
| 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: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 8.00 | 0.00 | 0.00 | 12.00 |
| 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: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.20 | 0.00 | 0.00 | 0.00 | 9.20 |
| easy run tonight, 7:19 avg pace
|
| Asics 2000 3 GT White/Blue NEW Miles: 9.20 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy on tired legs in 7:33 avg pace, ice bath after
|
| Asics White 2000 3 Starred Miles: 7.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| easy run, 7:33 pace i think
|
| Asics 2000 3 GT White/Blue NEW Miles: 6.30 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.70 | 0.00 | 0.00 | 0.00 | 7.70 |
| 7.7 in 7:25 pace plus strides, tapering time
|
| Asics 2000 3 GT White/Blue NEW Miles: 7.70 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| easy pre-race today, 7:30 pace
|
| Asics 2000 3 GT White/Blue NEW Miles: 6.10 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.70 | 0.00 | 0.00 | 0.00 | 4.70 |
| new shoes today, 7:24 avg pace, half sunday
|
| New 2000 2 GT Blue/Org Miles: 4.70 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.40 | 0.00 | 0.00 | 0.00 | 3.40 |
| pre-race, felt good, 7:28 pace
|
| New 2000 2 GT Blue/Org Miles: 3.40 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Race: |
Loveland Half Marathon (13.11 Miles) 01:19:08, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.49 | 0.00 | 13.11 | 0.00 | 15.60 |
| 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: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 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: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
| 7:18 pace, couldn't slow it down here again
|
| Asics 2000 3 GT White/Blue NEW Miles: 9.10 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 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: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 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: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 178.28 | 11.00 | 19.72 | 1.50 | 210.50 |
|
| Asics 2000 3 GT White/Blue NEW Miles: 127.49 | Asics White 2000 3 Starred Miles: 48.70 | Asics Hyperspeed 2 Flats Miles: 3.11 | New 2000 2 GT Blue/Org Miles: 15.60 | Asics DS Trainer Bl/Yel Miles: 15.60 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|