| 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 | | 180.74 | 27.00 | 13.71 | 5.00 | 226.45 |
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| Asics Cumulus 20 Miles: 61.70 | Mizuno Wave Rider 22 Miles: 137.74 | Asics Hyperspeed 7 Miles: 6.21 | New Wave Rider 21 Grey Miles: 20.80 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.80 | 0.00 | 0.00 | 0.00 | 7.80 |
| 7.8 total tonight in 56:46, 7:17 avg pace, felt a little sore from the mileage lately, but overall a decent run
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| Asics Cumulus 20 Miles: 7.80 |
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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 | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| easy run this morning, 6.4 in 7:2X pace + strides
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| Mizuno Wave Rider 22 Miles: 6.40 |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| pre-race 5 tonight
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| Mizuno Wave Rider 22 Miles: 5.00 |
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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 | | 3.60 | 0.00 | 0.00 | 0.00 | 3.60 |
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| Mizuno Wave Rider 22 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: |
Willis Dady 10k (PR!) (6.21 Miles) 00:35:32, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.29 | 0.00 | 6.21 | 0.00 | 11.50 |
| Flight back home last night for a wedding today, figured i'd get up and run this morning, but had to drive all the way to Cedar Rapids to do so. early morning, but worth it. Been raining all day, all morning too, but stopped right before the race - although it was spitting during the entire race. Other than that, weather was perfect for running, mid-50s and light winds. Course was going to be short and I knew that ahead of time, so I told myself I would run through the finish line and keep going til my watch hit 10k so I'd have an accurate time. Warmup went well, despite some stomach issues, ran hard the whole race and felt super easy at the paces I was running. Definitely an effort, but manageable! I crossed the finish line in 35:12, but my watch was at around 6.14 miles, so I kept running til 6.21, took about another 20 seconds. Here are the splits from my brand new PR:
1- 5:39
2- 5:42
3- 5:42
4- 5:45
5- 5:45
6 - 5:43
.21 - 1:13
Total 35:32, 5:43 avg pace, amazed at how even my splits were today! all within 6 seconds of each other. new PR by 13 seconds, but based on how manageable the pace felt, I think I had more left in me, and so if I get another crack at the 10k this fall, I think I can take off another 10-20 seconds. 3 mile cool down
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| Asics Hyperspeed 7 Miles: 6.21 | Mizuno Wave Rider 22 Miles: 5.29 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy this morning in the pouring rain, felt pretty tired
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| Mizuno Wave Rider 22 Miles: 8.00 |
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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 | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| easy run this morning, again in the pouring rain, never seen it rain like it has here in Iowa lately, 7:32 pace
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| Mizuno Wave Rider 22 Miles: 9.50 |
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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 | | 7.60 | 3.00 | 0.00 | 0.00 | 10.60 |
| 7:14 avg pace today, felt pretty strong
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| Asics Cumulus 20 Miles: 10.60 |
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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 | | 7.20 | 2.00 | 0.00 | 0.00 | 9.20 |
| good run tonight, solid effort. 9.2 in 7:11 avg pace, 1:06:03 total time, hit some hills as i've been doing lately, trying to get more elevation change to really worrk on strength
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| Asics Cumulus 20 Miles: 9.20 |
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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 | | 3.60 | 11.00 | 0.00 | 0.00 | 14.60 |
| perfect weather today, around 60 degrees, no wind, sunny, felt like a solid day for a long run and i got after it, really hit the run hard, here are my splits:
6:59
7:00
6:58
7:04
7:06
7:08
7:00
6:55
6:59
6:55
6:54
6:50
6:44
6:49
4:03 last .6
1:41:29, 6:57 avg pace for the run, massive negative split by about 1:30, strides after
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| Mizuno Wave Rider 22 Miles: 14.60 |
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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 | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| 8.2 tonight as the cold front pushed in bringing this snow and rain for tomorrow, started at 55 degrees, ended in the 40s with cold winds, not pleasant and dark the whole time. 59:34, 7:16 avg pace
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| Mizuno Wave Rider 22 Miles: 8.20 |
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| cold run tonight after a bunch of snow yesterday, mostly melted by the time I got out, 10 miles in 7:13 avg pace, + strides, feeling a little tired overall/worn down
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| Mizuno Wave Rider 22 Miles: 10.00 |
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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 | | 2.80 | 0.00 | 7.50 | 0.00 | 10.30 |
| good tempo effort today. warmed up 7:08 first mile then dropped in:
1 - 6:02
2- 5:58
3- 5:59
4- 5:59
5- 6:03
6- 6:05
7- 6:07
.5 -3:00
total - 45:16, 6:02 avg pace, felt great and at altitude that's a good pace - something like 5:50 avg pace - GHMP for back home
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| New Wave Rider 21 Grey Miles: 10.30 |
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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 | | 9.40 | 0.00 | 0.00 | 0.00 | 9.40 |
| 9.4 tonight in 1:09:44, 7:25 avg pace, felt good, strides after
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| Asics Cumulus 20 Miles: 9.40 |
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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 | | 8.40 | 0.00 | 0.00 | 0.00 | 8.40 |
| 8.4 tonight in 1:00:26, 7:12 avg pace
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| Mizuno Wave Rider 22 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 | | 5.40 | 10.00 | 0.00 | 0.00 | 15.40 |
| Good run today, really got after it again. started out strong and stayed strong. 1:47:08 for 15.4 miles, 6:57 avg pace, I negative split the run by almost a full minute, my fastest mile was mile 14 which was a 6:48, says a lot about what kind of fitness I'm in right now - really encouraging. strides after
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| Mizuno Wave Rider 22 Miles: 15.40 |
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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 | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| not a great run tonight, was going to go 10, but had stomach problems early, so was able to get in 8.3 in 7:22 avg pace
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| Asics Cumulus 20 Miles: 8.30 |
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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 | | 5.50 | 0.00 | 0.00 | 5.00 | 10.50 |
| repeat miles tonight, 5 of them. warmed up for 1.3 then got into it. my calves have been tight, spec. my right one so i was wearing calf sleeves at the start, stopped after the 2nd mile repeat to take them off. jogged 3-4 minutes, about .5 mile between each repeat. went 5:37, 5:43, 5:43, 5:32, 5;37, overall a really solid set of repeats. 10.5 miles total
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| New Wave Rider 21 Grey Miles: 10.50 |
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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 | | 8.60 | 1.00 | 0.00 | 0.00 | 9.60 |
| good run tonight, felt really strong. 9.6 in 1:08:41, 7:09 avg pace + strides
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| Mizuno Wave Rider 22 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 | | 7.70 | 0.00 | 0.00 | 0.00 | 7.70 |
| 7.7 in 56:54, 7:23 avg pace, felt kinda tired
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| Asics Cumulus 20 Miles: 7.70 |
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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 | | 13.15 | 0.00 | 0.00 | 0.00 | 13.15 |
| last longer run before the goal half next weekend, 13.15 in 1:34:13, 7:10 avg pace, negatively split the run by about 20-30 seconds, had a span of 3 miles 8-10 that were within 3 tenths of a second of each other (7:02.X) Strides after + ice bath
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| Mizuno Wave Rider 22 Miles: 13.15 |
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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 | | 8.70 | 0.00 | 0.00 | 0.00 | 8.70 |
| ok run this morning, still a little tired in the legs after a heavy week, 8.7 in 1:05:09, 7:29 avg pace + strides
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| Asics Cumulus 20 Miles: 8.70 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| 7.2 in 7:17 avg pace, felt pretty decent and easy tonight
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| Mizuno Wave Rider 22 Miles: 7.20 |
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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 | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
| 7.3 easy tonight in 7:13 avg pace, + strides
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| Mizuno Wave Rider 22 Miles: 7.30 |
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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 | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| colder run this morning, 6.1 in 7:24, felt a little sluggish but not terrible + strides
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| Mizuno Wave Rider 22 Miles: 6.10 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 180.74 | 27.00 | 13.71 | 5.00 | 226.45 |
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| Asics Cumulus 20 Miles: 61.70 | Mizuno Wave Rider 22 Miles: 137.74 | Asics Hyperspeed 7 Miles: 6.21 | New Wave Rider 21 Grey Miles: 20.80 |
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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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