| 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 | | 65.20 | 1.00 | 20.50 | 3.50 | 90.20 |
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| Asics 2130 GT Red Miles: 29.70 | Asics 2140 GT Black/Gold Miles: 50.50 | Asics Hyperspeed 2 Flats 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 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| early pre-dawn 4 miles today at 8:05 average, 32:21 total. I am not a morning person, so i usually run slow in the mornings, which isnt necessarily a bad thing as today I needed a nice easy recovery run. |
| Asics 2130 GT Red Miles: 4.00 |
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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 | | 2.00 | 0.00 | 5.00 | 0.00 | 7.00 |
| 5 mile tempo today. Wanted to hit 6:10 for the first two miles, 6:05 for the second 2 and, 6:00 for the last for a goal of 30:30. Didn't quite turn out that way though and my half marathon plans for the end of the season may be in jeopardy. I will try my scheduled 6 mile tempo on friday but if i repeat today then i prolly wont run the half. I believe my legs are just worn out and need a break before gearing up for spring. The cold and wind may have played a factor too as I am not used to the weather change yet. Here are my splits from my tempo: 1- 5:58.9 (a little fast) 2- 6:11.4 (12:10, 6:05 pace) 3- 5:59.5 (18:09, 6:03 pace)
4- 6:20.5 (falling off) 5- 6:27.5 (just felt sluggish) TOTAL-- 30:57, 6:11 pace Overall, not what I was looking for and I am disappointed by this workout, but at the same time, bad days happen in running, sometimes for no reason at all. I still felt good through the first 3 miles, so i guess that is one positive i can take.
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| Asics 2140 GT Black/Gold Miles: 7.00 |
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy today, averaged 7:21 pace. thinking about a 5k tomorrow, dunno if ill make the trip or not though. May just stick to my workout schedule and continue to train as if the half marathon is still a possibility |
| Asics 2130 GT Red Miles: 4.00 |
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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 | | 2.00 | 0.00 | 6.00 | 0.00 | 8.00 |
| Amazing how much difference two days makes. Two days ago, I sucked at my tempo run, today I rocked it and nailed my goal pace...exceeded it actually. Thats just the way running goes i guess. No wind probably helped and so did eating lunch before hand as last time I was kind of pressed for time. 6 mile total tempo, 8 on the day with w.u/c.d, Splits: 1- 6:08.2 (perfect) 2- 6:03.7 (12:11, 6:05.5 avg) 3- 5:59.0 4- 6:01.2 (24:12, 6:03 avg) 5- 6:10.1 6- 6:00.7 TOTAL-- 36:23, just under 6:04 pace Overall, very happy with that pace. I kept it steady and felt really good despite the very cold conditions. Havent totally ruled out the half marathon yet, probably will go for it if I keep up these kind of workouts.
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| Asics Hyperspeed 2 Flats Miles: 6.00 | Asics 2130 GT Red Miles: 1.00 | Asics 2140 GT Black/Gold Miles: 1.00 |
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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 | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4.5 easy miles today. Pretty cold out, but no wind made it bearable. Splits: 1- 7:20.0 2- 8:08.4 (uphill) 2-4.5- (didnt get exact splits) 18:57.1 (7:35 pace) TOTAL- 34:25, 7:39 pace Overall, a nice easily paced day, got my mileage in for the week. Long run tomorrow.
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| Asics 2130 GT Red Miles: 4.50 |
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| freezing cold, like 5 degree windchill. Wanted to go 13, just was beaten down by the conditions and my stomach was upset during the run. 7:30 avg, 52:30 total for 7 miles. |
| Asics 2140 GT Black/Gold Miles: 7.00 |
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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 | | 3.00 | 0.00 | 0.00 | 3.50 | 6.50 |
| Today was tough because it was so cold outside. It is really hard to run repeats as fast as I want when its so cold. I managed 2x1600 then 2x800 then 2x400. Times werent really that important because after the first one, I realized it was just an effort-based workout. |
| Asics 2140 GT Black/Gold Miles: 6.50 |
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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 | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| Where to start today haha. There is a blizzard going on here in extreme southeastern South Dakota. There is at least 7 inches of snow already on the ground and with the 25 mph winds, there are drifts already at least 3-5 feet high in places plus its still snowing. But I decided to be crazy and go run in it and it was super hard to do as there was no where to run and i had no footing basically the whole time. Ended up around 4.2 miles in 34:10 or 8:08 pace, but it was just brutal conditions to run. The cold not so bad, but the snow was terrible to run in, especially in terms of foot planting and traction. |
| Asics 2130 GT Red Miles: 4.20 |
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Took yesterday off as a result of the freezing cold windchill and there still being a ton of snow on the roadways and sidewalks. Today was a better day. Still pretty slippy in spots, but overall everything was pretty well cleared. temp was better too, 21 degrees with windchills around 11. Well better than last night (-20 windchill). Splits for my 7 miles: 1- 7:08.8 2- 7:11.6 (14:20, 7:10 avg) 3- 7:04.6 4- 7:24.7 (28:49, 7:12 avg) 5- 7:07.7 6- 7:12.1 7- 7:16.6 TOTAL-- 50:26, 7:12 pace Overall, a great run given the cold conditions and sloppy footing in places. I enjoyed getting out and getting a good workout in after being couped up most of this week.
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| Asics 2130 GT Red Miles: 7.00 |
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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 | | 2.50 | 0.00 | 3.00 | 0.00 | 5.50 |
| tried for a 4 mile tempo today, it was disastrous....I'm done racing for the season. May run casually til the end of the year, then will be forced into a rest break while I travel to Europe. My legs need a break and this weather sucks to run in. |
| Asics 2140 GT Black/Gold Miles: 5.50 |
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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 | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
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Rather cold today, wind chill dipping near 0 for most of the run. Splits: 1- 7:06.6 2-7:08.1 3- 7:26.6 (21:41, 7:14 avg) 4- 7:03 5- 7:01.4 last .5- 3:27.9 TOTAL-- 39:13, 7:08 pace Overall, a good run despite the cold.
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| Asics 2140 GT Black/Gold Miles: 5.50 |
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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 | | 4.00 | 1.00 | 0.00 | 0.00 | 5.00 |
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5 miles in very cold conditions today, single digit temps with windchills around -10 below. I noticed that the cold makes me run faster cuz my face usually starts hurting from the windburn so I pick up the pace, not a bad problem to have haha. Splits: 1- 7:28.0 2- 7:22.2 3- 7:12.8 (22:03, 7:21 avg) 4- 6:45.4 (random goal marathon pace mile)
5- 7:17.1 TOTAL-- 36:05, 7:13 pace A good run for cold cold cold conditions.
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| Asics 2140 GT Black/Gold 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| I think it was even colder today than it was yesterday. Therefore, I put off my fartlek speed session til tomorrow where it should be in the mid 20s! Today it was low single digits with windchills around -10 below. 5 miles easy. Splits: 1- 7:10.0 2- 7:08.1 3- 7:17.4 (21:35, 7:12 avg) 4- 7:12.1 5- 6:58.2 TOTAL-- 35:45, 7:09 avg pace Overall, ended the run strong and felt pretty good despite the cold. Now the real question is whether to race the 2 mile or 4 mile this weekend at the jingle jam im going to run in.
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| Asics 2130 GT Red 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 | | 2.50 | 0.00 | 2.50 | 0.00 | 5.00 |
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Fartlek today. Just ran my 5 mile route. Started with 4 min of warmup, then went 3, 2, 1 on with 1 min off in between. Did 2 sets with 2 min set breaks. Did an extra 3 on before taking around 7-8 min to cool down at the end. I just estimated the easy vs threshold miles. Figured I'd keep with the idea of an effort workout since that seems to be doable in the cold and snow.
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| Asics 2140 GT Black/Gold 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 very easy miles today. totaled 30:51, or 7:43 pace. Getting excited to race this weekend, going to do the 4 mile race. The winner of each the 4 and 2 mile get free entry into next years dsm marathon! Will be shooting for that. |
| Asics 2140 GT Black/Gold Miles: 4.00 |
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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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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| Asics 2140 GT Black/Gold Miles: 2.00 |
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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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| | Race: |
Jingle Jog (4 Miles) 00:23:41, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 4.00 | 0.00 | 6.00 |
| 4 mile race today. It was very cold, around 20 at the start, but what made it cold was the windchill in the single digits. Froze my face off. Kept a really steady pace though and ended up 4th overall. Would have won the 2 mile, but didnt know that beforehand obviously. Splits-- 1- 5:46 2- 6:00 3- 5:59.9 4- 5:55 TOTAL--23:41, 5:55 pace. Overall, a good race. Kept very even pace. I knew I had lost speed, but it was nice to see I still maintained overall fitness. Really was just a fast tempo run, but managed to use that to get 4th in a race. Fun stuff. No other races this year as I wrap up my 2009 season. Will prolly give a general rundown and reflect on the year at a later post. Probably will get out a few times for some casual runs, but wont start training again til mid-January.
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| Asics Hyperspeed 2 Flats Miles: 4.00 | Asics 2140 GT Black/Gold Miles: 2.00 |
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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 | | 65.20 | 1.00 | 20.50 | 3.50 | 90.20 |
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| Asics 2130 GT Red Miles: 29.70 | Asics 2140 GT Black/Gold Miles: 50.50 | Asics Hyperspeed 2 Flats 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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