| 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 | | 1931.47 | 84.12 | 137.81 | 41.60 | 2195.00 |
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| Asics 2000 2 Blue/orange NEW Miles: 360.80 | Asics 2000 2 Blue/orange Star Miles: 111.45 | Asics 2000 2 Red/black Star Miles: 57.75 | Asics DS Trainer Bl/Yel Miles: 127.60 | Asics White 2000 3 Starred Miles: 576.23 | Asics Hyperspeed 2 Flats Miles: 67.28 | Asics 2000 3 GT White/Blue NEW Miles: 516.84 | Asics DS Trainers Miles: 20.50 | New 2000 2 GT Blue/Org Miles: 323.63 | Asics Hyperspeed 7 Miles: 32.62 |
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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 | | 1.25 | 2.00 | 1.00 | 0.00 | 4.25 |
| good quick run before the rose bowl, hit 6:50s and a 6:3X
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| Asics 2000 2 Blue/orange NEW Miles: 4.25 |
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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 |
| good pace
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| Asics 2000 2 Blue/orange NEW 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| quick 5
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| Asics 2000 2 Blue/orange NEW 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 | | 6.00 | 1.00 | 0.00 | 0.00 | 7.00 |
| felt good today
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| Asics 2000 2 Blue/orange NEW 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| real easy pace
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| Asics 2000 2 Blue/orange NEW 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 | | 6.00 | 1.00 | 0.00 | 0.00 | 7.00 |
| 7 tonight, pretty well-paced
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| Asics 2000 2 Blue/orange Star 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| footing was terrible. still snowing. 7:36 avg pace
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| Asics 2000 2 Blue/orange NEW 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 | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| sluggish today
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| Asics 2000 2 Red/black Star 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 | | 2.00 | 4.00 | 0.00 | 0.00 | 6.00 |
| good run tonight, 4 at GMP, 6:59, 7:00, 6:40, 6:46 for the gmp pace
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| Asics 2000 2 Blue/orange NEW 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| |
| Asics 2000 2 Red/black Star 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| bloody nose again, had to stop, but went back out and finished
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| Asics 2000 2 Blue/orange NEW 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 | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| was not a great run today, felt rough
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| Asics 2000 2 Blue/orange NEW Miles: 5.30 |
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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 | | 2.15 | 2.00 | 2.00 | 0.00 | 6.15 |
| good workout tonight, 6:50, 6:28, 6:4X, and 6:18 (downhill) for a 26:28, 7:37 pace uptempo day.
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| Asics 2000 2 Blue/orange Star Miles: 6.15 |
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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 | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| good run tonight, minus yet another bloody nose early on during the run
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| Asics 2000 2 Blue/orange NEW Miles: 6.30 |
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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 | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| good run, but bad stomach issues
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| Asics 2000 2 Blue/orange NEW 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 | | 6.80 | 0.00 | 0.00 | 0.00 | 6.80 |
| |
| Asics 2000 2 Blue/orange Star Miles: 6.80 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| slow run today
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| Asics 2000 2 Red/black Star 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7:20 lock tonight for 7 miles
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| Asics 2000 2 Blue/orange NEW 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| really pretty good run tonight, 10 miles in 1:12:xx, 7:15 avg pace overall, went the hilly route too so had some good elevation changes to keep the legs moving, strides afterwards
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| Asics 2000 2 Blue/orange NEW 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 | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| |
| Asics 2000 2 Blue/orange Star 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 | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| 8.2 in 7:15 avg pace
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| Asics 2000 2 Blue/orange NEW 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 | | 5.70 | 0.00 | 0.00 | 0.00 | 5.70 |
| morning easy
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| Asics 2000 2 Red/black Star 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 | | 2.40 | 1.00 | 3.00 | 0.00 | 6.40 |
| 6:49, 6:25, 6:14, 6:12 today - felt decent, the last mile was even uphill, thats 4 in 25:40
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| Asics 2000 2 Blue/orange NEW 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 | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
| felt sluggish tonight
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| Asics 2000 2 Blue/orange NEW 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 | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| was going to go longer, but had some stomach issues
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| Asics 2000 2 Blue/orange Star 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 in 7:22 avg pace tonight, felt ok, legs were sore and tired
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| Asics 2000 2 Blue/orange NEW Miles: 11.00 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| decent run in the snow, felt better than yesterday, but my pace actually ended up being slower, 7:24 avg pace
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| Asics 2000 2 Red/black Star 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy, 7:5X avg pace
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| Asics 2000 2 Blue/orange Star 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 | | 7.60 | 0.00 | 0.00 | 0.00 | 7.60 |
| tough footing tonight given the foot of snow we got yesterday, still managed 7.6 in 7:3x pace
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| Asics 2000 2 Red/black Star Miles: 7.60 |
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| footing was awful again
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| Asics 2000 2 Blue/orange NEW 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 | | 8.40 | 0.00 | 0.00 | 0.00 | 8.40 |
| decently good run today, 7:22 avg pace, footing was better but still pretty messy
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| Asics 2000 2 Blue/orange NEW 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 | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| good run tonight, 7:25 avg pace, felt pretty good throughout. nearly 50 mile week already
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| Asics 2000 2 Blue/orange Star Miles: 12.50 |
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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 | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| |
| Asics 2000 2 Blue/orange NEW Miles: 6.30 |
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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 | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| |
| Asics 2000 2 Red/black Star Miles: 5.20 |
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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 | | 3.15 | 1.00 | 3.00 | 0.00 | 7.15 |
| Felt pretty good tonight, 6:45, 6:22, 6;10, 6:05 - 25:22, 6:20 avg pace for the 4 miles I turned it up a little, last mile was uphill for the last .3 - a good workout given the altitude i train at, finished wih 3.15 cooldown
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| Asics 2000 2 Blue/orange NEW Miles: 7.15 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| eh
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| Asics 2000 2 Blue/orange Star 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 | | 3.30 | 1.00 | 1.00 | 1.00 | 6.30 |
| uptempo tonight, 6:44, 6:09, then a slower mile, then 5:37 (very downhill, but still good cuz at altitude), 6.3 total
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| Asics DS Trainer Bl/Yel Miles: 6.30 |
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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 | | 7.60 | 0.00 | 0.00 | 0.00 | 7.60 |
| good run today, 7:14 avg pace, almost all my splits were even.
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| Asics 2000 2 Blue/orange NEW Miles: 7.60 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 pretty good tonight, had some GI issues, but held it off - 7:25 avg pace
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| Asics 2000 2 Blue/orange Star 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 | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| decent morning run today, 7:42 avg pace
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| Asics 2000 2 Red/black Star Miles: 6.25 |
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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 | 0.00 | 0.00 | 0.00 | 7.60 |
| decent run tonight, but stomach problems, i think pace was 7:14 overall
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| Asics 2000 2 Blue/orange NEW Miles: 7.60 |
|
| 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 | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| average run tonight, 7:30 pace
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| Asics 2000 2 Blue/orange Star Miles: 6.30 |
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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 | | 10.30 | 1.00 | 0.00 | 0.00 | 11.30 |
| decent run tonight, felt kinda tired and the wind was a struggle, 11.3 in 7:14 avg pace, 1:21 or 1:22 total. wanted to go 14 but just felt sluggish and my stomach was giving out towards the end
|
| Asics 2000 2 Blue/orange NEW Miles: 11.30 |
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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 | | 3.60 | 1.00 | 0.00 | 0.00 | 4.60 |
| had to cut it short in a hurry tonight, only got 4.6
|
| Asics 2000 2 Blue/orange Star 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 | | 7.50 | 2.00 | 0.00 | 0.00 | 9.50 |
| good run tonight, 7:09 avg pace, ended with the two fastest miles of the night
|
| Asics 2000 2 Blue/orange NEW Miles: 9.50 |
|
| 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 | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| broke out the new shoes this morning. 6.2 in 7:43 avg pace
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| Asics White 2000 3 Starred Miles: 6.20 |
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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 |
| 7:16 pace i think, felt pretty good. strides
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| Asics 2000 2 Blue/orange Star Miles: 8.50 |
|
| 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 | | 3.30 | 0.00 | 5.00 | 0.00 | 8.30 |
| good run tonight, 2 easy to start then dropped it into a weird middle tempo/GMP pace at 6:30 and locked in for 5 miles, splits were very even : 6:31, 6:27, 6:27, 6:31, 6:28, 32:24 for 5 miles, 6:28 avg pace - then cooled down for 1.3, overall a good run tonight
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| Asics White 2000 3 Starred 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 | | 12.50 | 1.00 | 0.00 | 0.00 | 13.50 |
| 13.5 tonight, felt really pretty good - average pace 7:15, had one mile under 7 which was pretty easy paced, 1:37:51 total for the 13.5, strides after and ice bath
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| Asics 2000 2 Blue/orange NEW Miles: 13.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.60 | 0.00 | 0.00 | 0.00 | 7.60 |
| 7.6 in 55:xx, 7:19 avg pace, felt pretty good given my longer run yesterday
|
| Asics White 2000 3 Starred Miles: 7.60 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| okay run tonight, been battling some respiratory sickness, 7:25 avg pace
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| Asics 2000 2 Blue/orange NEW Miles: 6.20 |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| |
| Asics White 2000 3 Starred Miles: 5.00 |
|
| 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 |
| |
| 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 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| okay run tonight, 7:21 avg pace
|
| Asics 2000 2 Blue/orange Star Miles: 6.30 |
|
| 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 | | 4.50 | 2.50 | 0.00 | 0.00 | 7.00 |
| good run tonight overall
|
| 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 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 1.00 | 2.00 | 0.00 | 7.40 |
| good run today, did the 2nd and 4th mile uptempo. 6:07 and 5:57 for those two, not bad for this altitude and given my sickness lately.
|
| Asics DS Trainer Bl/Yel Miles: 7.40 |
|
| 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 | | 9.30 | 0.00 | 0.00 | 0.00 | 9.30 |
| decent effort tonight, 9.3 in 1:08:59, 7:25 avg pace. Consciously kept it slower, did the hilly loop too, so it was nice to put a good run together
|
| Asics 2000 2 Blue/orange NEW Miles: 9.30 |
|
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| real slow and easy this morning
|
| Asics White 2000 3 Starred Miles: 6.00 |
|
| 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 | | 9.20 | 0.00 | 0.00 | 0.00 | 9.20 |
| good run tonight, 9.2 in 7:19 avg pace, been feeling pretty good on my runs lately, except for yesterday
|
| Asics White 2000 3 Starred Miles: 9.20 |
|
| 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| evening run tonight after a long day, 7.5 in 7:34 avg pace
|
| Asics 2000 2 Blue/orange NEW 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 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| was rolling along through 12.6, probably around 7:20 pace, then had serious side stitches again - just like the other morning, had to stop running because I couldn't keep going. was still 1.5 from home so walked/jogged as I could the rest of the way back. Kind of disappointing, but nothing I can do. total running was 13.5 with the jogging parts. total pace was 7:27 for 13.5 but that is with a super slow last mile given the walk/jog. still a good 12.6 before everything fell apart.
|
| Asics DS Trainer Bl/Yel Miles: 13.50 |
|
| 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 | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| easy run tonight - slower paced
|
| Asics 2000 2 Blue/orange Star Miles: 5.50 |
|
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 this morning in 7:40 avg pace
|
| 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 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| good morning run today, 7:35 avg pace
|
| Asics White 2000 3 Starred Miles: 7.20 |
|
| 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 | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| good run this morning, 7:32 avg pace, i did increase the effort on the uphills.
|
| Asics 2000 2 Blue/orange NEW Miles: 7.20 |
|
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| easy morning run in 7:30 avg pace
|
| 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 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| treadmill after the foot of snow last night, 7.2 in 54:00
|
| Asics 2000 2 Blue/orange Star Miles: 7.20 |
|
| 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 | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| GI issues after 6.4 today
|
| Asics 2000 2 Blue/orange NEW Miles: 6.40 |
|
| 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 | | 5.00 | 5.00 | 1.00 | 0.00 | 11.00 |
| good run tonight, first 4 miles were easy, then decided to try to go a little faster and hit 6:50-7:00 the rest except for a 6:48 and a 6:33. 11 miles in 1:17:40, 7:03 avg pace
|
| Asics White 2000 3 Starred Miles: 11.00 |
|
| 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 in 7:20 avg pace, strides after
|
| Asics 2000 2 Blue/orange NEW Miles: 9.00 |
|
| 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 | | 3.60 | 0.00 | 4.00 | 0.00 | 7.60 |
| started out with tempo today, GHMP, 6:30, 6:18, 6:18, 6:10, 25:18, 6:19.5 avg pace for the four uptempo miles. not bad for altitude, had some GI issues otherwise could have gone further
|
| Asics DS Trainer Bl/Yel Miles: 7.60 |
|
| 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| broke out the old red shoes today - didn't know how the trails would be after the 21 inches of snow we got yesterday - turns out they weren't too bad. 8.5 total at 7:23 avg pace, was probably overdressed as the sun came out during my run and drove the temp up to the high 40s
|
| Asics 2000 2 Red/black Star Miles: 8.50 |
|
| 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| good run tonight, felt really good for 15, actually started feeling really easy. first four had a sideache - probably too hydrated. settled in after 4 and hit a good pace, started rolling at 7:18-7:22 and ended with 7:19 avg pace for 1:49:xx for the 15 miles, strides after
|
| Asics 2000 2 Blue/orange NEW Miles: 15.00 |
|
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 in 1:00:00. 7:30 avg pace - felt okay -- 59 mile week, not too bad of total.
|
| Asics White 2000 3 Starred Miles: 8.00 |
|
| 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| decent run tonight except for GI issues, 7:29 avg pace
|
| Asics 2000 2 Blue/orange NEW Miles: 7.50 |
|
| 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 | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| morning run, nice and slow ended up at 7:41 pace tho
|
| Asics White 2000 3 Starred Miles: 6.30 |
|
| 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 | | 3.60 | 0.00 | 6.00 | 0.00 | 9.60 |
| uptempo today, tried to run at decent GHMP for this altitude which i assume is near 6:30, i stuck that pace out for 6 miles - I ran my 6 in 38:44, 6:27.5 avg pace, not bad for 5300 feet, cooled down 3.6 for a total of 9.6 - total avg pace was 6:49 for the day
|
| Asics DS Trainer Bl/Yel Miles: 9.60 |
|
| 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 in 7:14 avg pace, felt pretty good, going to start cutting back a little and barring injury will be racing next weekend.
|
| Asics 2000 2 Blue/orange NEW Miles: 11.00 |
|
| 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 | | 9.30 | 0.00 | 0.00 | 0.00 | 9.30 |
| decent run tonight, legs are getting a little tired, but still managed 7:19 avg pace
|
| Asics White 2000 3 Starred Miles: 9.30 |
|
| 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 | | 5.30 | 1.00 | 1.00 | 0.00 | 7.30 |
| decent run today - a little tired on the legs given the mileage lately. 7:09 avg pace total.
|
| Asics White 2000 3 Starred Miles: 7.30 |
|
| 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 | | 5.20 | 1.00 | 0.00 | 0.00 | 6.20 |
| warm spring afternoon today - felt pretty easy for 6.2 in 7:15 avg pace + strides
|
| Asics White 2000 3 Starred Miles: 6.20 |
|
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy today at 7:31 avg pace- morning run, beautiful April weather
|
| Asics White 2000 3 Starred Miles: 6.00 |
|
| 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 | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
| good run this morning, 7:25 avg pace + strides
|
| Asics White 2000 3 Starred Miles: 7.30 |
|
| 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 | | 5.60 | 0.00 | 0.00 | 0.00 | 5.60 |
| easy run
|
| Asics White 2000 3 Starred Miles: 5.60 |
|
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| felt really good for a morning run, 7:25 avg pace I think
|
| Asics White 2000 3 Starred Miles: 5.00 |
|
| 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| pre-race easy
|
| Asics White 2000 3 Starred Miles: 3.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
Platte River Half Marathon (13.1 Miles) 01:24:53, Place overall: 13, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 13.10 | 0.00 | 16.10 |
| Platte River Half today - had a goal of 1:25. My PR is 1:18, but have not been under 1:25 in about 4 years since then--especially difficult now that I live at altitude. This race was at 5300 ft. Goal was 6:29-6:30 and that is exactly what I did. Got out easy and felt great, had some stomach issues from 6-7, side cramp, probably from the non-gatorade alternative (Nuun) they were handing out at aid stations--I think it had caffeine in it and my body did not handle it too well. Fought through it though, took a GU a little earlier than normal to try to calm my stomach down and it worked. Started slow enough to be able to accelerate through and pick off people as I went. Markers seemed off and I think the course was a little long - had 13.16 on my garmin - so 6:27 pace according to that -- means my half was a little faster too if this is to be believed. Splits are as follows:
1 - 6:29
2- 6:26
3- 6:25
4- 6:27
5- 6:24
6- 6:27
7- 6:28 - amazing consistency through this point, all my splits coupled very close together, pace felt pretty easy and I think I am in pretty good shape
8- 6:40 (long marker)
9- 6:18 (short marker)
10- 6:19 - probably accurate, just picked it up here, will be interested to see the official, but was around 1:04:30 at 10 miles
11- 6:25
12- 6:26
13 - 6:48 - not a breakdon at all - this mile just had the one true hill on the course and it was pretty steep - slowed down the pace quite a bit, but I still managed to kick at the end - I assume I would have been around 6:29 given the normal flat course average
.1 - 52 - long
"13.1" - 1:24:53, 6:29 avg pace
My goal was 1:25 and I nailed that, split perfectly and kept consistent throughout. I fought through adversity today -- stomach issues, but nothing that stopped me or slowed me down all that much. I made it through and pushed just as hard until the rough patch stopped. I was a little disappointed that I felt the course was long (not only my Garmin, but just felt a tad long), but thats okay. 1:24:53 for 5300 feet equates to 1:21:57 according to Jack Daniels VDOT calculator at sea level - not a bad gauge of my fitness. Very happy with that result.
|
| Asics Hyperspeed 2 Flats Miles: 13.10 | Asics White 2000 3 Starred Miles: 3.00 |
|
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| felt pretty good given my effort yesterday, 7:27 avg pace
|
| Asics 2000 2 Blue/orange NEW Miles: 7.00 |
|
| 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 | | 7.00 | 1.00 | 0.00 | 0.00 | 8.00 |
| 8 in 7:09 avg pace - 6:53 4th mile, GMP, felt really good for 2 days after my half
|
| Asics White 2000 3 Starred Miles: 8.00 |
|
| 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 | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| 6.2 tonight
|
| Asics White 2000 3 Starred Miles: 6.20 |
|
| 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 |
| pre race 4, easy paced 7:35 pace - plus strides
|
| Asics White 2000 3 Starred Miles: 4.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
Pyro 5k - (snowstorm) (3.11 Miles) 00:18:17, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.99 | 0.00 | 2.11 | 1.00 | 10.10 |
| 5k on my campus today - CU Boulder. Was done in remembrance of a fighter pilot CU alum. Was really looking forward to this one for the opportunity to run fast all over the campus, but the weather forecast deteriorated all week. Took a chance and still ran it because I assumed the snow wouldn't start sticking yet since its been so warm - I was right. However, the course was super wet and slushy instead and the snow was melting while falling so I got soaked and cold. Heavy snow at the start with temps around 34 and slight north winds made it feel a lot colder. I like running in rain/snow, but this was pretty uncomfortable. The race started 15 minutes late, and because of confusing course markings I actually took a wrong turn for about 100 meters, so the organization wasn't great and that always bugs me (although with the weather today, I understand) Nonetheless, I was very happy with how I ran. The first mile was 6:05, the second was 6:01, and I closed with a 5:54 and 30 seconds on the .1ish. I actually ran down the second place guy in the 2nd mile and it was rewarding to negative split each mile and even though my pace wasn't real fast overall, I am happy when my pacing goes that direction instead of me getting slower at each mile. 18:17 according to the offical timing - even with my wrong turn, my watch had me at close to 5k, so I probably ran close to that (although I did slow down on occasions trying to determine directions where there were no course marshals). When I got done, I felt like I could keep going easily, so I cooled down for quite a ways (4.7). 10.1 total roughly for the day. Got a $15 Target gift card for 2nd overall (kind of nice to get something although thats not why I run). Overall, despite the conditions and disorganization, I enjoyed today's race a lot!
|
| Asics Hyperspeed 2 Flats Miles: 3.10 | Asics 2000 2 Blue/orange Star Miles: 7.00 |
|
| 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 | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| 11.5 in 1:24:xx, 7:21 avg pace, felt pretty easy all things considered, strides after - good run!
|
| Asics 2000 2 Blue/orange NEW Miles: 11.50 |
|
| 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 | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| morning easy
|
| Asics White 2000 3 Starred Miles: 6.20 |
|
| 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 | | 6.30 | 1.00 | 0.00 | 0.00 | 7.30 |
| avg pace 7:17, felt pretty good until mile 6 when I had some GI problems, 7.3 total
|
| Asics White 2000 3 Starred Miles: 7.30 |
|
| 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 | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| |
| Asics White 2000 3 Starred Miles: 6.20 |
|
| 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 | | 5.90 | 0.00 | 0.50 | 2.60 | 9.00 |
| good speedwork today, went hard for the 2nd mile 5:40, went hard for the 4th mile, 5:36, then did 4 x .25 in 90, 89, 85, 83. 9 miles total tonight
|
| Asics DS Trainer Bl/Yel Miles: 9.00 |
|
| 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 | | 12.20 | 0.00 | 0.00 | 0.00 | 12.20 |
| 12.2 today in 1:28:42, 7:16 avg pace - felt pretty good given the speedwork yesterday, legs got a little tight late, but the pace felt like an easy effort throughout - strides after
|
| Asics White 2000 3 Starred Miles: 12.20 |
|
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| sore and tired but not as sore and tired as I thought I would be, 7:45ish pace
|
| Asics White 2000 3 Starred Miles: 6.00 |
|
| 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 | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
| rough today - legs were shot and my stomach had major problems - just not a good run today. ended with 7.3 in 7:3X pace
|
| Asics 2000 2 Blue/orange NEW Miles: 7.30 |
|
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| |
| 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 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 0.00 | 0.00 | 0.00 | 5.60 |
| |
| Asics White 2000 3 Starred Miles: 5.60 |
|
| 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| decent run today back home, 7:30ish pace
|
| Asics White 2000 3 Starred Miles: 8.50 |
|
| 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 | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| 7 in the cold wind and rain this morning - just what i love about iowa - 7 total in 7:41 pace i believe. Felt pretty good all things considered - new trail in town, quite hilly
|
| 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 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| decent run today - 7:30 avg pace.
|
| Asics White 2000 3 Starred Miles: 7.50 |
|
| 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 | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| good run today - probably my last in Iowa before I head back home tomorrow - 10.1 in 1:13:26, something like 7:14 pace, + strides, felt pretty good for a morning run on an empty stomach
|
| Asics White 2000 3 Starred Miles: 10.10 |
|
| 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 | | 6.00 | 3.00 | 0.00 | 0.00 | 9.00 |
| solid run tonight back in colorado, it was 75 and sunny - great day - and I just felt good. 9 in 1:03:40, 7:04 avg pace
|
| Asics 2000 2 Blue/orange NEW Miles: 9.00 |
|
| 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 | 5.00 | 0.00 | 9.00 |
| 80 degrees today, still got a great workout in, first 5 tempo - splits - 6:25, 6:03, 6:02, 6:06, 6:02 = 30:38, 6:07 avg pace, 24:13 for the last 4 - 6:03 avg pace for that part - very solid splits, felt pretty good, just got a little overheated at the end - 9 total in 59:57, 6:40 avg pace, the cool down miles were 7:12-7:25.
|
| Asics DS Trainer Bl/Yel Miles: 9.00 |
|
| 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 | | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
| 7.4 in 7:21ish pace, felt pretty sore today, easy paced, although the first 4 miles uphill was pretty good
|
| Asics 2000 2 Blue/orange NEW Miles: 7.40 |
|
| 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 | | 15.20 | 0.00 | 0.00 | 0.00 | 15.20 |
| Good long run tonight, could have probably gone further, but had tired legs from the mileage lately. 1:51:18, 7:19 avg pace for 15.2, nice 48 degrees the whole time, perfect temps given how warm its been, strides after
|
| Asics White 2000 3 Starred Miles: 15.20 |
|
| 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 | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| slow paced this afternoon, feeling a little sore
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| Asics White 2000 3 Starred Miles: 6.20 |
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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 | | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
| 7.4 in 7:20ish pace, strides
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| Asics White 2000 3 Starred Miles: 7.40 |
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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 | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| 7:20 pace easy run tonight + strides
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| Asics White 2000 3 Starred 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 | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| easy pace
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| Asics White 2000 3 Starred Miles: 5.20 |
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| pre-race, 7:32 avg pace
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| Asics White 2000 3 Starred 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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| | Race: |
High Line Canal "10k" (6.05 Miles) 00:37:05, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.05 | 0.00 | 6.05 | 0.00 | 14.10 |
| High Line Canal Trail 10k today in Centennial, CO (5400-5500 ft elevation) 43 degrees and calm at the start, really good running weather, albeit a tad on the chilly side- no gloves, no stocking hat, just arm warmers. the first turnaround was about .1 short (compounded by another .1 given that it was a turnaround), I saw the 1 mile marker on my warmup and we turned well before it so I knew early in our race that this wasn't going to be a full 10k. I'm kinda bummed about that because I wanted to see what I could do at elevation in the 10k. Still ran a really good race though and I was happy with it. Warm up was 2 miles, then some sprint outs to get my legs moving for the faster pace. Got out in 6:06, then 6:02, then 6:02, so 18:10 at 3 miles, right where I was hoping to be. I got alone after that and the course seemed to get tougher in the 2nd half, my last 3 miles were 6:15, 6:20 and 6;11. I also ended up with a side cramp about mile 4 that lasted for about half a mile - wasn't sure where it came from but it definitely slowed me down. Crossed the finish line in 37:05, 6:09 avg pace. Course measured 6.05 according to my Garmin, so probably a minute or 70 seconds short (.2 mile) my 10k would have probably been around 38:10-38:20 given that. Either way, its officially listed as a 37:05, so it looks like I ran 5:59 pace to anyone scrolling 10k results haha. I can use this as a BolderBoulder qualifier and this will get me in the first wave, not that it matters as I have a sub-18 5k within the past 6 months I could use too. 2nd place overall in this one got a cool medal and a 10 dollar whole foods gift card. Cooled down for 5.5 - might have overdone the cooldown as my side started cramping bad and I clearly was dehydrated after the 10k effort. 14.1 total for the day, all in all a good effort, I felt pretty comfortable for most of the race and 2nd place is not as fun as 1st but its still positive.
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| Asics Hyperspeed 2 Flats Miles: 6.05 | Asics White 2000 3 Starred Miles: 8.05 |
|
| 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 | 1.00 | 0.00 | 0.00 | 8.30 |
| 8.3 in 7:11 avg pace, last 4 were 7:14, 7:14, 7:16, 7:16, very even splits
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| Asics White 2000 3 Starred 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 | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| 7:18 avg pace tonight for 7.2 in the cold drizzly rain, felt pretty good for the mileage i've been putting up lately
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| Asics 2000 2 Blue/orange NEW 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 | | 6.80 | 0.00 | 0.00 | 0.00 | 6.80 |
| ran the race course for saturday twice. beautiful and flat! 7:18 pace i think
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| Asics White 2000 3 Starred Miles: 6.80 |
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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 | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| morning run, easy paced, 7:38 ish pace
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| Asics White 2000 3 Starred Miles: 5.20 |
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| easy morning 4 in 7:18 avg pace or thereabouts
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| Asics White 2000 3 Starred 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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| | Race: |
Cottonwood Classic 5k (3.11 Miles) 00:17:52, Place overall: 6, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.09 | 1.00 | 1.00 | 2.11 | 14.20 |
| Local 5k today, goes right by my apartment so I had to run it, they touted the course as flat and fast and for the first two miles it was, the last mile was a steady gradual uphill that was deceptively taxing. Beautiful day here in Colorado, 60 degrees and light wind at the start - full sunshine. Goal was to go all-out to see what I could do a 5k in, I have not been training 5k specific, so I wondered what my speed would be like. The fastest mile I have done all year was in training and was a 5:36, everything else has been 5:40 +. Lots of good runners today, including several hs kids - fast start and I was shocked at how comfortable the pace felt, first mile was 5:29, halfway point was 8:24 (16:48 pace) - I thought I was going to break 17! Thought it was too good to be true (and it was). 2nd mile was 5:32, 11:01 at the 2 mile, last mile and change was 6:5X or something. Really tells the story, I ran out of gas after running my two fastest miles of the year so far in mile 1 and 2 in the race and then I just held on at tempo pace to finish. Everyone slowed the last 1.1, it was the gradual uphill. I don't feel too bad about this race and the way it ended, As with any race- there are positive and negative takeaways - positives are definitely the early speed - 2 miles very quick for me. 17:52 is still a PR at altitude for me - as this race was between 5300-5400 feet. They say about 12 seconds per mile for this altitude, so I am probably 17:15 shape back home. Cooled down for 8.3 - got to keep the mileage up for the marathon in a few weeks.
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| Asics Hyperspeed 2 Flats Miles: 3.11 | Asics White 2000 3 Starred Miles: 11.09 |
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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 | 2.50 | 0.00 | 0.00 | 12.50 |
| goal was 12 to make it bookend 14 and 12, ended up doing 14.2 and 12.5, so 26.7, kind of a hanson-brooks marathon training plan where I don't have the long runs but the back-to-back efforts. Today was very positive, pace felt pretty easy all things considered. 12.5 in 7:08 avg pace, strides, plus ice bath after
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| Asics White 2000 3 Starred Miles: 12.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| 6.3 tonight in 7:40, felt pretty sore
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| Asics 2000 2 Blue/orange NEW Miles: 6.30 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles tonight, felt pretty good for the most part, 7:20 avg pace
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| Asics White 2000 3 Starred 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 | | 6.80 | 0.00 | 0.00 | 0.00 | 6.80 |
| 6:25 avg pace for 6.8 miles, felt extremely easy
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| Asics 2000 2 Blue/orange NEW Miles: 6.80 |
|
| 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 |
| 7:20 ish I think tonight
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| Asics White 2000 3 Starred 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| new shoes this morning, 5 in 7:18 avg pace - bolderboulder 10k in 2 days, got my packet today, A-118
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| Asics 2000 3 GT White/Blue NEW 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 | | 3.80 | 0.00 | 0.00 | 0.00 | 3.80 |
| 3.8 prerace today in 7:22 avg pace, strides, legs feeling a little sore still, but that can sometimes be a good sign for me before a race. A wave Bolder Boulder is a go at 6:55am tomorrow
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| Asics 2000 3 GT White/Blue NEW Miles: 3.80 |
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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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| | Race: |
BolderBoulder 10k (6.21 Miles) 00:37:24, Place overall: 214, Place in age division: 7 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.29 | 1.00 | 4.00 | 2.21 | 16.50 |
| BolderBoulder 10k today. I have been looking forward to this race all season, it was one of my goal races. My goal was to finish in the top 15 for my age and get a medal - last year that meant a 37:3X so my goal was 37:30. Woke up at 3:35, normal pre-race routine. 2 mile warmup, had to get to the start line in a hurry. Weather was very good - 55 degrees at start, clear with light winds. The start was unlike anything I have ever experienced - so many talented runners all taking off in a mass of humanity, very cool to be apart of. Watch was set to KM as there are KM markers on the course, and I wanted to hit 3:45 per KM (kind of a reminder of my Germany days). Unfortunately, my watch did not remember any of my splits, although at the time I was running they were recording. I know generally, I went out in 3:43, then 3:36, and stayed near 3:45 until 6k when the course went downhill, then dropped back to back 3:36's. Fortunately, this race has mats every mile and so they have my mile splits. They record how well I executed my race strategy and the evenness of my pace (not to mention thte 4 second negative split. Here are my splits per mile:
1- 5:57.96
2- 6:01.82
3- 6:10.49 - anyone who has run BB knows this is the slowest mile and most uphill
4- 6:02.28
5- 5:53.77 this is the fast BB mile as it is a sharp downhill after the course high point, I opened it up here and made a move that I was able to pass a lot of people and really bring the race full circle. Always nice to have some pop when you decide to go and I did today - a testament to my fitness thus far.
6- 5:59.94
Total - 37:24.74, 7th place in my age! 6:02 avg pace overall
I do remember my 5k split was 18:44, and by deduction, therefore, my 2nd half of the race was 18:40, which was a 4 second negative split! The mile splits don't show the last .22 uphill sprint finish, but they do show an interesting tale of two 3 mile splits that is even better than the 5k negative splits. My first 3 miles were 18:10 (6:03 avg pace), last 3 miles before the extra .22 was 17:56 5:59 pace), so here was a 14 second negative split. Overall, my race was pretty evenly split, which was my goal. I am super happy with the way I ran it today and after hearing how hard the course was all week, it turned out to not be that bad. I actually made several moves up hills and made several passes on these sections - I have been hill training lately, and I could tell they seemed easier. Also passed about 3 guys going into the CU stadium lap - had a little finishing kick, which was nice. Got my goal of top 15 and so I medaled in my age. 214th place overall is not bad out of 50,000+ runners.
Cooled down for 7.6ish, 16.5 total for the day as I was hoping to get decent mileage today.
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| Asics Hyperspeed 2 Flats Miles: 7.71 | Asics White 2000 3 Starred Miles: 8.79 |
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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 | | 6.90 | 0.00 | 0.00 | 0.00 | 6.90 |
| 6.9 in pretty easy fashion tonight, 7:24 pace. ice bath after, may get a quick turnaround race in this weekend.
219 miles this month with is my 2nd highest ever I believe. Not a bad total given that I tapered 3 weeks in a row for races. Utilizing my races for long run days was key to getting my mileage up. Goal marathon in 12 days. Sub-3 is the goal.
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| Asics White 2000 3 Starred Miles: 6.90 |
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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 | | 5.75 | 0.00 | 0.00 | 0.00 | 5.75 |
| easy run tonight after a day outside watching the USAFA graduation - it was fun but I got pretty zapped by the sun. Run was 5.75 in 7:15 avg pace
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| Asics 2000 3 GT White/Blue NEW Miles: 5.75 |
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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 | | 3.85 | 0.00 | 0.00 | 0.00 | 3.85 |
| easy morning run 3.85 in 7:30 pace, strides
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| Asics 2000 3 GT White/Blue NEW Miles: 3.85 |
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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: |
Berthoud Habitat 5k (3.1 Miles) 00:17:47, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.40 | 0.00 | 0.00 | 3.10 | 12.50 |
| decided to try a local small town race here today in Berthoud, Colorado, just up the road from Denver. Weather was perfect again, low 60s and light breezes at the start. Course looked really flat on mapmyrun, so I wanted to see what I could do off of short rest from BolderBoulder earlier this week. kids race started at 8 with the 5k set to begin "when the kids race finished" so no official start time - that was kind of odd. I guessed we'd get under way at 8:15 and warmed up aiming for that, turns out thats almost exactly when we started. Had my watch set to kilometers and this time my splits saved, so that was a positive. goal was to hit 3:30s throughout and shoot for a 17:30. First k was 3:23, felt super easy , 2nd was 3:35, 3rd was 3:39, started slipping a little off the pace. Had one guy out front of me and we were doing the accordian, where he would come back to me then pull ahead - I ran the whole race sure I was going to pass him but never did, that was kind of a bummer. 3k was in 10:37, 7 seconds above pace. Then the course had a slight downhill for the 2k, but so gradual it was hard to notice. went 3:32 and 3:35 for these splits, so 17:47, and yet the race wasn't done yet. Still ran for another .15-.2 of a mile and crossed the line in 18:27 or something. The course was actually around 3.25 or 3.3 miles, the winner had the same thing. Luckily since I had my watch at km splits, I stopped it at 5.02 and thats the 17;47 I got - so I am going with that as my unofficial 5k split for this race. It's always frustrating when races are clearly longer or shorter (in this case, long by at least 40-45 seconds). It was for a good cause though, and it was a beautiful morning to run, so aside from the annoying fact that our "official" times are all reflective of the actual 3.3 distance, I enjoyed the race. Overall, having clocked a legit 17:47, that is an unofficial altitude PR (this race was at 5000 feet, a little lower than denver). I am happy with that time and although not quite the 17:30 i was shooting for, I have to remember I just ran a very strong BolderBoulder earlier this week and so I'll take the speedwork today. Cooled down for 6.2 for a total of 12.5 on the day. Marathon a week from tomorrow!
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| Asics Hyperspeed 2 Flats Miles: 4.10 | Asics 2000 3 GT White/Blue NEW 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 | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
| 7.3 on a warm afternoon, in the 80s, but low humidity so not bad, 7:11 avg pace + strides, feeling pretty good still
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| Asics 2000 3 GT White/Blue NEW 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 | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| My legs felt pretty awful today - actually my whole body felt tired, 7:32 avg pace for 6.3
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| Asics 2000 2 Blue/orange NEW Miles: 6.30 |
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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 | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| 7.2 in 7:15 avg pace or so, strides + ice bath
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| Asics White 2000 3 Starred 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 | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| 7:38 avg pace I think, strides, early am run
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| Asics 2000 3 GT White/Blue NEW Miles: 5.20 |
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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 | | 4.70 | 0.00 | 0.00 | 0.00 | 4.70 |
| 4.7 on a hot one, 7:28 avg pace, felt really easy - 7:30, 7:29, 7:29, 7:24 for the 4 for miles, very even
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| Asics 2000 3 GT White/Blue NEW Miles: 4.70 |
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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 | | 2.70 | 0.00 | 0.00 | 0.00 | 2.70 |
| 2.7 easy this morning. 19:53 or so. strides after, marathon tomorrow, all downhill - should be pretty warm, but hopefully i'll be done before it gets too warm. goal is sub-3
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| Asics 2000 3 GT White/Blue NEW Miles: 2.70 |
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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: |
Revel Rockies Marathon (26.22 Miles) 02:57:04, Place overall: 10, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.78 | 26.22 | 0.00 | 0.00 | 27.00 |
| I started this blog back in 2009 with the goal of qualifying for Boston. In that time, I have struggled to train for the marathon specifically and my 2 previous attempts were both derailed at mile 20 with hitting the wall - rendering a 3:25 and 3:10 on two chances that were on pace for BQs. In the 7 years of tracking my racing, I have met goals at all shorter distances, but the marathon remained a mystery to me. Today, in my 3rd attempt I finally did it and not only hit my BQ, but got well under 3 hours. The course was a huge downhill course, but it was between elevations of 10,500 and 6000 feet with several hills between 12-15. Technically, this is probably an aided PR, but on a certified course, it is a qualifer nonetheless and the way I ran the race was perfect regardless. Here is the extended RR (mainly for my future reference in training):
Pre-race - Race start was 6 am and because it was point-to-point, there was bus transport to the start for the marathoners, which meant a 2:40 am alarm clock. I was wide awake at 2 though and couldn't get back to sleep. Luckily, I was out by 9:30 last night so got a little sleep. Had my normal pre-race white bread and turkey sandwich. Build-up was pretty good on this marathon. I was unable to get any long runs of longer than 16 miles in, which I know is in violation of the timeless wisdom that long run training is the only way to get through the wall. However, in light of my lack of long runs, I did several back-to-back long-ish runs (i.e. 14 -13 back-to-back 3 weeks ago). For me, this seemed to work much better than past efforts at getting long runs in, which I struggle with. Got to to bus loading at perfect timing, got on the bus, it was really warm and I was sweating some, but I compensated with drinking extra gatorade on the 1-hour+ drive to the start line. Start line was a little turn-off high up in the mountains and as the sun came up, the view was amazing. Cool, but not too cool, although temps were predicted to be warm. About 30 minutes prerace, I did a little jogging for about .7, was able to take a few minutes on my own away from the chaos of the staging area and just take in the scenery and enjoy the world for a second. Made a decision to actually run the marathon in my training shoes, which are heavier than my DS trainers that i also brought and considered running in. In the end, it came down to wanting to survive the race and with no long runs under my belt and a sore foot (for several weeks now :/), I figured the cushioning would help. Plus - no downhill training meant that the pounding on the quads would be murder in anything lighter. GU 15 minutes before, was peeing a ton before the race, a sure sign of great hydration (honestly thought I had overdone it, but I was wrong and I think this was key to my race today). Race started right at 6.
Race:
People ran crazy fast out of the gate - I guess the promise of a downhill course encouraged them to go for broke. I laid back and settled in, intentionally dialing it back with the goal of running equal halves (wanted 6:50s for the race as I was shooting for sub-3 so I would have a BQ with some cushion). By mile 4 or so, I was probably in 50th place, but I had settled into my pace and was obvlious to all else (well, except maybe for the amazing views of the still snow--capped rockies. Here are my splits:
1- 6:48
2- 6:48
3- 6:43
4- 6:35
5- 6:50 (33:44, 6:45 pace)
6- 6:45
7- 6:39
8- 6:49
9- 6:40
10 - 6:51 (1:07:28, 6:45 pace -another perfect 33:44 for the last 5 by the way.) The pace felt remarkably easy at this point and I was super comfortable with how the race was playing out. I was able to take in fluids at evey single aid station today alternating gatorade and water as I saw fit. More gatorade than water though, the electrolytes helped my stomach and also kept me hydrated.
11- 6:40
12- 6:44
13- 6:39
13.1 half - officially 1:28:03, 6:45 avg pace, spot on. Started hitting some hills at this point, but I have trained on hills and actually passed about twenty other runners during the hills between miles 12-15
14- 6:41
15- 6:49 ( 1:41:01 for 15 miles, 6:44 pace for the race- 33:33 for these 5 miles, 6:42 pace)
16- 6:29
17- 6:34
18- 6:39
19- 6:47
20- 6:43 (2:14:13 for 20 miles - 6:42.5 pace for the race so far, 33:12 for this 5 miles, ratcheted up the pace, I'm not sure if this section was off even with my watch because my splits don't equal out later on, regardless, this was the key portion of the race - instead of fading, I was hammering) 1:48
Normally, I hit the wall at 20 and I am acutely aware of that, but today, mentally more than anything, I stayed intensely focused on what I was doing and with my aggressive hydration and GU strategy (miles 7, 14, and 21), I was trying to avoid the wall at all cost and I did! In fact, not only had I been picking people off the whole race, I probably passed another 15 or so the last 10k and I blazed passed most of them as they faded. I was very happy with myself for this effort late in the race.
21- 7:04 (had to stoppish quick lyat the aid station before this mile to pick up a GU, kind of a mishap, just a momentary stop to make sure I was able to secure one from the volunteer she didnt say gel available til I was almost past her, so I had to brake hard to get one, I was needing one more to finisht he race off- it was a caffeine one, but I downed it anyway and it seemed to do the trick
22- 6:59
23- 6:41
24- 6:35!
25- 6:46 (2:48:18 at 25 miles, 6:44 pace overall, 34:05 for this 5 miles, 6:49 pace
26 - 6:48
loose change = 2:29 -my watch had .31, I think the course was accurate, I missed a lot of tangents the last 8 miles as we merged with the half-marathon walkers and runners and I had to do a lot of weaving/not able to run tangents.
total 2:57:04, 6:45 avg pace, 10th overall, 2nd in AG
Reaction: I was very happy with how I ran this. I did not hit the wall, I got tough and ran hard the last 10k, even throwing a 6:35 in at the 24th mile. Passing runners the entire race, but especially the last 10k was an amazing feeling and it just snowballed my confidence in being able to finish under 3. This course was downhill and that certainly helped, but a marathon is still hard (especially at these elevations). I was also shocked to have worked my way up to 10th overall and 2nd in my age group - that is pretty cool to do in a bigger marathon like this. Got home and immediately got into an ice bath, quads were so trashed that I couldn't even feel the cold.
I always knew my marathon PR should be more in-line with my shorter distance races and now that is true. I will be running my first Boston in the spring and cannot wait to have that experience! I can't help but wonder what my PR will be at sea level after getting more marathon specific training and maybe using some lighter shoes (and hopefully a healed-up foot).
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| Asics White 2000 3 Starred Miles: 27.00 |
|
| 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 | | 5.70 | 0.00 | 0.00 | 0.00 | 5.70 |
| 5.7 super easy tonight, very painful for the first two miles and really uncomfortable for the whole run. 7:51 avg pace, which is actually pretty surprising considering my level of soreness.
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| Asics 2000 3 GT White/Blue NEW Miles: 5.70 |
|
| 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 | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| 5.3 tonight, not pretty, sore again 7:56 avg pace
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| Asics 2000 3 GT White/Blue NEW Miles: 5.30 |
|
| 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 | 0.00 | 0.00 | 0.00 | 7.20 |
| still hurting but not as bad, 7.2 in 7:25 pace, strides at the end of the run. Probably taking tomorrow off to give myself some additional rest
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| Asics 2000 3 GT White/Blue NEW Miles: 7.20 |
|
| 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 | | 9.20 | 0.00 | 0.00 | 0.00 | 9.20 |
| 9.2 in 7:30 avg pace, felt a lil sore still, but was able to stride out more fully. really warm this morning but glad i beat the 95 degree high forecast for later today
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| Asics 2000 3 GT White/Blue NEW 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 | | 9.20 | 0.00 | 0.00 | 0.00 | 9.20 |
| another 9.2 this morning, almost same pace - 7:34 avg, felt pretty good throughout, really hot already though. strides + ice bath afterwards, hoping this gets my legs back feeling good before saturday
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| Asics White 2000 3 Starred 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 this morning, easy pace
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| Asics 2000 3 GT White/Blue NEW Miles: 6.00 |
|
| 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 |
| 6.4 in 7:40 this morning, strides after. felt decent but was tired.
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| Asics White 2000 3 Starred 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 | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| easy paced - 7:30
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| Asics 2000 3 GT White/Blue NEW Miles: 5.50 |
|
| 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 | | 3.70 | 0.00 | 0.00 | 0.00 | 3.70 |
| easy pre-race 3.7 today in 7:30 pace, strides
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| Asics 2000 3 GT White/Blue NEW 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: |
Slacker Half Marathon (13.11 Miles) 01:18:47, Place overall: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.89 | 0.00 | 9.11 | 4.00 | 16.00 |
| Decided to run the Slacker half marathon today only two weeks after my marathon. Kind of on a limb, but I felt pretty well recovered and thought I could put in a good effort. This course is downhill, starts at around 10,600 feet and drops to around 8800, but it does have several hills and although the downhills are staggering, the rolls keep you on your toes. Even if this is aided, the elevation certainly affected me and so I am just as happy with my time today as with a flat course.
Pre-race -- woke up at 4:18, had my regular pre-race meal, drove to the start line, registered and boarded a bus for the start line. Short trip and was at the loveland ski area very early (6:30 for an 8:00 start). A little chilly until the sun emerged and warmed everything up rapidly. The race started about 10 minutes late as they waited for the last bus to get there. I had heard this may happen because it has happened in the past, but it is still a little annoying when it does happen...but then again, what can you expect from a race that names itself the slacker half marathon? Warmup consisted of about 1.5 miles, very hilly up there, so was breathing pretty heavily in the low oxygen.
Race - fun start as it immediately entered this curshed rock, hiking trail and so it was kind of neat. I could tell from the start this would be a very scenic race and it was the whole time -- a fact I actually tried to notice and enjoy despite my hard effort. My goal was 6:06 per mile so that I could break 1:20, aside from that, I just wanted to see what I could do. Here are my splits:
1- 6:11
2- 6:09 (12:20)
3- 6:03 (18:23, goal was 18:18, nice thing about 6:06's is its easy to determine your marks)
4- 5:57 (24:20, just like that I was right where I needed to be, 6:05 avg pace)
5- 5:58 (30:18, 6:03.5 for the first 5 miles)
6- 6:06 (36:24, first 10k was somewhere near 38:00, halfway point was somewhere over 39:XX, knew I had some cushion but not much)
7 - 6:03 (42:27)
8- 6:01 (48:28) and then I dropped the hammer. It was unconscious, but for some reason, I felt decent and decided to take advantage of the course and put down some hard miles. I was all alone after the 4 mile mark, and so this was basically a solo training effort, but I think at mile 8 I remembered it was a race!
9- 5:51 (54:19, 6:02 avg)
10- 5:53 (1:00:12 for the 10 mile mark, 6:01 avg pace. My goal had me coming through here at 1:01:00, so had 48 seconds cushion at this point, Just 5k to go - my legs were heavy on the flat and hill sections, probably residual soreness from the full, but I got tough and kept walloping the downhills.
11- 5:57 (1:06:09)
12- 5:45 (1:11:54, 5:59 avg pace) probably in uncharted territory here, I think I may have hit a 20k PR, but without the actualy split, it is unclear. In my PR a few years back, I think I was around 1:14 low at 20k, should have been very close today.
13- 6:02 (1:17:56)
loose change -- :51 (For whatever reason at 12.8, my body completely quit and the last .3 was as hard as any race I've ever done, but I still managed to cross in 1:18:47, my 2nd best time ever, around 32 seconds slower than my PR)
Total -- 1:18:47, 6:00 pace
Post-race -- Very happy with this effort and the result. I came in hoping to go under 1:20 and came away breaking 1:19. I also finished 3rd overall! The course was beautiful, the weather was warm, but not terrible, I hydrated well and I felt comfortable in the first half of the race to be able to open it up in the second half. My watch said I set a new 10k best (according to its not-all inclusive memory) of 36:11, so somewhere (probably the 2nd half before the last .1), I ran pretty good splits. Regardless, my negative split is pretty clear and substantial (probably around 50 seconds to a minute I would guess). The 4 miles 9-12 were split at 23:26, 5:53 avg pace - Several years ago when I was having trouble with my mileage, I distinctly remember these miles usually being my roughest in a race, now they were my fastest and I am happy with the surge I was able to muster at that portion of the race! Had some pretty sore feet for the last 3 miles, felt like I was landing on a marble every step on my right heel and I now have a substantial blister there - I don't usually heal-strike, but with the downhill I must have been braking hard! 1.XX cooldown, very slow and easy - stuck around for the awards which took quite a while - got a pretty huge medal for 3rd overall. Neat race, awesome scenery, near PR pace - felt good to get back under 1:20 and 1:19 as I haven't been in that territory since Germany in 2012. May get one more 5k in this session before resetting.
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| Asics Hyperspeed 2 Flats Miles: 16.00 |
|
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| |
| Asics 2000 3 GT White/Blue NEW Miles: 6.00 |
|
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| decent pace given the soreness - 7:21 avg for 7 + strides + ice bath
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| Asics 2000 3 GT White/Blue NEW Miles: 7.00 |
|
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 morning
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| Asics 2000 3 GT White/Blue NEW Miles: 6.00 |
|
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy in 7:25 avg pace tonight
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| Asics White 2000 3 Starred Miles: 6.00 |
|
| 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 | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| |
| Asics 2000 3 GT White/Blue NEW Miles: 5.30 |
|
| 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 |
| easy paced this morning - had a weird sharp pain in the back of my knee early on, stopped and stretched it out and it disappeared, was concerned for a second but seems to have been a cramp or phantom pain 7:30 avg pace, almost every mile was exactly that split, nice and easy feel
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| Asics White 2000 3 Starred Miles: 4.30 |
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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 | | 3.40 | 0.00 | 0.00 | 0.00 | 3.40 |
| easy pre-race today, felt a little sluggish, 7:39 avg pace, + strides. goal tomorrow is a PR - technically it would be 22:42, although I am sure I was faster than that in my 8k PR back in college
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| Asics 2000 3 GT White/Blue NEW Miles: 3.40 |
|
| 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: |
Firecrackers and Flapjacks Race (4 Miles) 00:23:19, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 2.00 | 2.00 | 7.50 |
| Local race today. Many different options, and many were enticing, but I decided on this one because it was close and the winner got a free pair of shoes (gift card). Last year's winning time was 23:17 so I figured I'd have a shot. I was shooting for a 22:40 or better, and that was my mindset going in. Morning was perfect, low 60s and light humidity, been having great racing weather this spring/summer. Warmed up 2 miles, normal pre-race routine. The guy who won it last year got out really quick and I hoped he'd come back to me. He never did (he went on to run 21:XX). I hit the first mile in 5:42, was all by myself the entire race and so that was tough to keep good turnover. 2nd mile was 5:52, I knew I was in trouble by mile 3, my legs just had no pop in them and I think the accumulated work of a 6.5 month training cycle finally hit me. 6:00 mile 3 and 5:44 mile 4. 23:19, 2nd place overall. Not a bad race, just nothing super special. I had no zing left in my legs and I felt them go rubbery midway through the race. Definitely time for a few weeks off before restarting a new training cycle. Its been a great cycle and I am proud of what I've done thus far. Even this race wasn't bad - it was a great way to start of the 4th of july.
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| Asics Hyperspeed 2 Flats Miles: 4.00 | Asics 2000 3 GT White/Blue NEW Miles: 3.50 |
|
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Still in a boot for my foot - hope its not a stress fracture, will find out for sure hopefully on Thursday. Swam around 1000 yards in indoor pool plus core routine.
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| swam between 1200-1500 yards plus aqua jogging 5 of the last 6 days in cross training. Foot feels better, starting fall season Tuesday.
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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 |
| |
| Asics 2000 3 GT White/Blue NEW Miles: 3.50 |
|
| 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 |
| hot, humid and hilly here in st. martin
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| Asics 2000 2 Blue/orange NEW 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| still hot hilly and humid, but the ocean views are amazing. 7:53 avg pace
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| Asics 2000 2 Blue/orange NEW 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 | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| another hot and humid sweatfest here in St. Martin, last workout of the trip, 7:54 avg
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| Asics 2000 2 Blue/orange NEW Miles: 4.50 |
|
| 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 |
| back in CO, morning run with my brother
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| Asics 2000 3 GT White/Blue NEW Miles: 5.00 |
|
| 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 |
| 5 easy with Jon
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| Asics White 2000 3 Starred 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 | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| last run with my brother today
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| Asics 2000 3 GT White/Blue NEW Miles: 4.50 |
|
| 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 |
| felt ok given the illness i've had the past few days. 7:13 avg pace + strides
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| Asics White 2000 3 Starred Miles: 5.70 |
|
| 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 |
| good run tonight, 7:14 avg pace
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| Asics White 2000 3 Starred Miles: 6.40 |
|
| 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 | 0.00 | 0.00 | 0.00 | 5.40 |
| really hot one today
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| Asics 2000 3 GT White/Blue NEW Miles: 5.40 |
|
| 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 | | 3.80 | 0.00 | 1.90 | 0.50 | 6.20 |
| fartlek today, 3,2,1, on with 1 min off and 3 minute set break, then 3, 2, 2, 1 on with 1 min off between. 6.2 total. Poured rain but sun shone the whole time - weird.
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| Asics 2000 2 Blue/orange NEW Miles: 6.20 |
|
| 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 | | 4.30 | 0.00 | 0.00 | 0.00 | 4.30 |
| easy paced mileage today, just a shakeout + strides
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| Asics 2000 3 GT White/Blue NEW Miles: 4.30 |
|
| 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 | | 3.90 | 0.00 | 1.90 | 0.50 | 6.30 |
| some speedwork today, was wanting to hit 3x1000 in 3:35-3:40 and i did that. Am pretty happy with how much fitness I carried over to this cycle. I set my watch to km and did one on one off, kind of like a fartlek, here are my ons: 3:39, 3:35, 3:34, then I did two 400s at harder pace hit 80 and 82 seconds each. 6.3 total mileage
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| Asics DS Trainers Miles: 6.30 |
|
| 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 |
| decent run tonight, 7:17 avg pace + strides
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| Asics 2000 3 GT White/Blue NEW Miles: 8.50 |
|
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| swam about a mile today in the local rec center's indoor pool
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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 | | 6.30 | 1.00 | 0.00 | 0.00 | 7.30 |
| good run today!
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| Asics 2000 3 GT White/Blue NEW Miles: 7.30 |
|
| 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 | | 6.90 | 0.30 | 0.00 | 0.00 | 7.20 |
| good run again tongiht, consciously slowed down halfway through, 7:21 pace on hilly route
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| Asics White 2000 3 Starred Miles: 7.20 |
|
| 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 | | 4.70 | 0.00 | 2.50 | 0.00 | 7.20 |
| 4k tempo today, goal was to be at or under 15:00 , hit 3:47, 3:46, 3:48, 3:36. 14:57 for the 4k, happy with that effort. 7.2 total
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| Asics DS Trainer Bl/Yel Miles: 7.20 |
|
| 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 |
| felt really good, too bad it was an easy, lower mieage day, 7:21 pace
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| Asics 2000 3 GT White/Blue NEW Miles: 5.70 |
|
| 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 |
| good run today, 1:13:06 for 10 miles, 7:19 pace, heading home tomorrow
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| Asics 2000 3 GT White/Blue NEW Miles: 10.00 |
|
| 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 | 0.00 | 0.00 | 0.00 | 7.20 |
| |
| Asics 2000 3 GT White/Blue NEW Miles: 7.20 |
|
| 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 | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| |
| 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 |
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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 |
| |
| Asics 2000 3 GT White/Blue NEW Miles: 6.00 |
|
| 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 | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 3.00 | 7.00 |
| 12 x 400 today in 78-79 seconds for almost all of them. 200 meter active recovery jog between reps, felt okay, a little tired from the travelling
|
| Asics DS Trainers Miles: 7.00 |
|
| 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 today in 7:11 avg pace, felt okay, was a little sluggish
|
| Asics 2000 3 GT White/Blue NEW Miles: 11.00 |
|
| 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 | | 3.25 | 0.00 | 1.75 | 1.00 | 6.00 |
| Had stomach problems and knew it going into the run, so did what I could. 3k tempo in 10:42, 3:36,3:35, 3:31, stopped abruptly, then did a 1k in 3:35, then added a 400 in 83 seconds. Total of 6 miles today
|
| Asics DS Trainer Bl/Yel Miles: 6.00 |
|
| 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 | | 6.00 | 3.00 | 0.00 | 0.00 | 9.00 |
| good run tongiht, 7:04 avg pace with 3 in the middle at around 6:50
|
| 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 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| 8.1 tonight in 7:21 pace, had some stomach problems towards the end but finished the run
|
| Asics White 2000 3 Starred Miles: 8.10 |
|
| 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 | | 3.70 | 0.00 | 2.25 | 1.25 | 7.20 |
| speedwork today, did 3.6k hard then stopped suddenly, just got tired, was at about 13:12 through this (5:47 pace-ish), my km splits were 3:37, 3:37, 3:35, then change for the .6 after that I did 2 more 1k repeats with .4 easy after the 3.6 hard before the first then a 1k easy jog before the last 1k hard, hit those in 3:30 and 3:25, the last one felt pretty hard effort-wise, overall 7.2 today, felt pretty good with the turnover especially in the last 2 km.
|
| Asics DS Trainers Miles: 7.20 |
|
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 in 7:22 pace tonight, legs felt very tired
|
| Asics 2000 3 GT White/Blue NEW Miles: 8.00 |
|
| 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 |
| nice night tonight, a little rain for about 5 miles of the run. 13.1 in 1:35:51, 7:19 avg pace, felt pretty easy throughout, strides after
|
| 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 |
|
| | 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 7:22 avg pace tonight, felt a little tired but not bad all things considered
|
| Asics White 2000 3 Starred Miles: 7.70 |
|
| 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 | | 4.30 | 0.00 | 0.00 | 4.00 | 8.30 |
| 16x400 tonight in 77-80 seconds, with 200 meters jog in between, avg of 1:10-1:20 rest so equal. felt difficult, but was able to work through it and finish the run. 8.3 total
|
| Asics DS Trainer Bl/Yel Miles: 8.30 |
|
| 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 | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| easy pace tonight, 7:32 avg pace, kind of zoned out on the run so didn't really feel like I was running
|
| Asics 2000 3 GT White/Blue NEW Miles: 7.10 |
|
| 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 | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
| 7:22 avg pace, 7.3 with strides after
|
| Asics White 2000 3 Starred Miles: 7.30 |
|
| 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 | | 4.60 | 0.00 | 2.60 | 1.40 | 8.60 |
| good run tonight, was going to go 5k or so hard, but stopped unexpectedly again at 2.6, was at 15:14, 5:51 avg pace, was 5:53 first mile, 5:58 second mile, then the .6 was decently paced, did a hard mile after jogging .4, the mile was downhill, but it was pretty hard pace, 5:25 right on, then did some pickups later on, 8.6 total today
|
| Asics DS Trainer Bl/Yel Miles: 8.60 |
|
| 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.40 | 0.00 | 0.00 | 0.00 | 13.40 |
| 13.4 in 1:38:XX, 7:20 avg pace, felt pretty flat the whole time, really warm today for Oct. 1st, did some strides after
|
| Asics 2000 3 GT White/Blue NEW Miles: 13.40 |
|
| 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 | | 7.60 | 0.00 | 0.00 | 0.00 | 7.60 |
| morning run, a little tight, but not terrible - ice bath after, 7:44 pace
|
| New 2000 2 GT Blue/Org Miles: 7.60 |
|
| 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 | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| easy run tonight, 7:3X pace
|
| New 2000 2 GT Blue/Org Miles: 6.40 |
|
| 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 | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| Easy pace tonight, felt fine, 7:26 avg pace + strides
|
| New 2000 2 GT Blue/Org Miles: 7.20 |
|
| 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 | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| |
| Asics White 2000 3 Starred Miles: 5.10 |
|
| 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 | | 3.40 | 0.00 | 0.00 | 0.00 | 3.40 |
| |
| 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 |
|
| | Race: |
Mine to Mine Challenge (5.32 Miles) 00:31:26, Place overall: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.68 | 0.00 | 2.00 | 3.32 | 9.00 |
| Mine to mine challenge today, up in the beautiful portion of Colorado. Cripple Creek gold mine to Victor gold mine, so pretty at 9500 feet to see the high mountain peaks in the distance. Top 3 got gold nugget prizes ($500, $200, $100 in value respectively). My goal was run the downhill hard first 5k and then survive the uphill last half. I hoped to sneak into the top 3 if possible, but I knew that the field is usually pretty good. Started out flying downhill, 3:15, 3:21, 3:26 first 3km, 10:02 first 3k, pretty good for me, was in about 7th place (was counting the men ahead of me to be conscious of where I needed to get to). hit the flats and slowed down (was actually rolling hills), 17:25 through 5k. By this point the actual course markers were short, so my 5k split is from my watch and should be acccurate, pretty happy with that despite the slowdown. Hit the huge uphill between 7-8k and it was terrible, but I didn't slow to much above 6:50 pace, so that is a positive. Also, by the hill I had moved into 3rd and passed all the ladies so was 3rd overall. It was a challenge to breath at this altitude going uphill, but I pushed through the pain because I knew I was in "gold" contention. Finished officially in 31:26, however, my watch had 8.5 km instead of the 9k it was supposed to be. Regardless, I was happy to have run a race with a challenging 2nd half at altitude and place. Got my $100 worth of gold nuggets plus a core sample of quartz that they said probably has some gold value in it. Very neat awards. The registration was only $38 and I got a lot for it - not to mention the cool awards, but they gave everyone a drawstring bag, a really nice long sleeve tech shirt and a museum book from the Cripple Creek museum (i love books!). Overall, a great day, fun race, great scenery, friendly people, and surprised myself by winning an awesome award!
|
| Asics Hyperspeed 2 Flats Miles: 7.00 | Asics 2000 3 GT White/Blue NEW Miles: 2.00 |
|
| 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| morning 11 today, 1:22:23, 7:29 avg pace - plus strides.
|
| Asics 2000 3 GT White/Blue NEW Miles: 11.00 |
|
| 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 | | 9.60 | 0.00 | 0.00 | 0.00 | 9.60 |
| 9.6 tonight, felt really good, 7:16 avg pace, 1:09:49.
|
| New 2000 2 GT Blue/Org Miles: 9.60 |
|
| 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 | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
| 14.5 in 1:48ish, 7:26 avg pace, felt pretty off the first 8 miles, then slowly came around after I took a GU, mileage is really accumlating in the legs, a few strides after
|
| New 2000 2 GT Blue/Org Miles: 14.50 |
|
| 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 | | 9.70 | 0.00 | 0.00 | 0.00 | 9.70 |
| run on a cool fall night, love this time of year - 9.7 in 7:34 avg pace, 1:13:XX total, 44.8 in the last 4 days, 53.8 last 5
|
| Asics 2000 3 GT White/Blue NEW Miles: 9.70 |
|
| 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 | | 11.20 | 0.00 | 0.00 | 0.00 | 11.20 |
| longer run this morning, was a struggle but finished it in 7;36 pace + strides. 65 miles in the last 6 days, a new personal best for me
|
| New 2000 2 GT Blue/Org Miles: 11.20 |
|
| 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 | | 9.30 | 0.00 | 0.00 | 0.00 | 9.30 |
| capped off a great week, best all time for me 74.3 in 7 days. 9.3 today in 7:3X pace
|
| New 2000 2 GT Blue/Org Miles: 9.30 |
|
| 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 | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
| stomach probs stopped me early
|
| Asics 2000 3 GT White/Blue NEW Miles: 7.30 |
|
| 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 | | 11.20 | 0.00 | 0.00 | 0.00 | 11.20 |
| good morning run, 7:26 avg pace - strides after
|
| Asics 2000 3 GT White/Blue NEW Miles: 11.20 |
|
| 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 | 0.60 | 6.00 | 0.00 | 10.60 |
| good tempo run today, 1 mile warmup then 6 mile tempo, 6:09, 6:01, 6:02, 6:07, 6:01, 6:09, 30:29, 6:05 avg pace for the 6 mile tempo, felt really easy despite my tired legs, 3.6 cooldown, 10.6 total today in 6:37 avg pace all told
|
| Asics DS Trainer Bl/Yel Miles: 10.60 |
|
| 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 | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
| 14.5 tonight, no GU but still felt really good, got faster as the run went on, with my fastest miles later in the run, and 1:44:47 or so, 7:14 avg pace, strides after - beautiful fall evening tonight
|
| New 2000 2 GT Blue/Org Miles: 14.50 |
|
| 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 | | 8.70 | 0.00 | 0.00 | 0.00 | 8.70 |
| tough run this morning, crisp fall run, 7:47 avg pace for 8.7
|
| Asics White 2000 3 Starred Miles: 8.70 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
Time Trial (3.11 Miles) 00:17:35 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.49 | 0.00 | 0.00 | 3.11 | 9.60 |
| Decided to run my own 5k tonight, got some new flats so wanted to test them out, km splits were :3;32, 3:29, 3:33, 3:36, 3:25, 17:35 for the 5k, felt pretty strong and this is a good time at 5300 feet, translates to right around just under 17 for the 5k at sea level. cooled down for 4.6 for 9.6 total on the day
|
| Asics 2000 3 GT White/Blue NEW Miles: 4.60 | Asics Hyperspeed 7 Miles: 5.00 |
|
| 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 | | 14.10 | 1.00 | 0.00 | 0.00 | 15.10 |
| 15.1 tonight, felt pretty tired, but just kept trucking. actually got faster later in the run with mile 15 being my fastest - 6:57, strides after, new all time best for me - 69.7 in the last 6 days, 77 in the 7 days
|
| New 2000 2 GT Blue/Org Miles: 15.10 |
|
| 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 | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| didn't know if I would be able to do it, but got the requisite 10.3 today to make it an 80 mile total for the last 7 days, my new all time best! Pretty cool. 7:35 avg pace this morning, legs are pretty beat
|
| Asics 2000 3 GT White/Blue NEW Miles: 10.30 |
|
| 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 | | 8.40 | 0.00 | 0.00 | 0.00 | 8.40 |
| 8.4 in 1:03:XX 7:31 avg pace, strides after
|
| New 2000 2 GT Blue/Org Miles: 8.40 |
|
| 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 | | 4.30 | 0.00 | 5.00 | 0.00 | 9.30 |
| Good speedwork today, tempo for 5 miles. 1 mile warmup, then got right into it, goal was 30:00, hit 6:06, 5:56, 6:00, 5:57, 5:51, 29:50, 5:58 avg pace, felt really pretty easy. given this was at 5300 feet, that means around 29:30 or less at iowa altitude, which I will be racing at in 10 days, goal for that half is sub 1:18, a new PR! 9.3 total today
|
| Asics 2000 3 GT White/Blue NEW Miles: 3.30 | Asics Hyperspeed 7 Miles: 6.00 |
|
| 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 | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| morning 6.3 today, felt ok, 7:35 avg pace
|
| 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 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 tonight, 1:26:52, 7:15 avg pace, felt really easy, but my legs were a little sore, strides after
|
| New 2000 2 GT Blue/Org Miles: 12.00 |
|
| 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 in a little over 1:01 tonight, 7:12 avg pace, ice bath after
|
| New 2000 2 GT Blue/Org Miles: 8.50 |
|
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 tonight in 7:22 avg pace, felt really sluggish
|
| Asics 2000 3 GT White/Blue NEW Miles: 7.00 |
|
| 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 | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
| morning run today, my legs are really tired, so I took it easy, 7.3 in 7:35 avg pace or 7:37, somewhere in there. strides after and a rest day tomorrow
|
| New 2000 2 GT Blue/Org Miles: 7.30 |
|
| 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 | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| 6.1 easy this morning, all in the dark, about time for daylight savings time
|
| New 2000 2 GT Blue/Org Miles: 6.10 |
|
| 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 | | 4.90 | 0.00 | 0.00 | 0.00 | 4.90 |
| easy morning run in Iowa, beautiful weather
|
| New 2000 2 GT Blue/Org Miles: 4.90 |
|
| 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 | | 3.20 | 0.00 | 0.00 | 0.00 | 3.20 |
| easy morning run again, another great day. looking about perfect conditions for tomorrow's half, going to go all out and try to get my sub 1:18/ New PR
|
| New 2000 2 GT Blue/Org Miles: 3.20 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
Hillbilly Hike HM (PR!) (13.11 Miles) 01:17:22, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.49 | 0.00 | 13.11 | 0.00 | 16.60 |
| Back in Iowa today to attempt a PR at the half distance. I have PR'd in mileage both weekly (80) and monthly (263) in October, all at altitude, so I knew I had a great chance at attacking my PR of 1:18:15 from 2012. Coming back home to Iowa at 900 feet in elevation made a huge difference as well as it was super easy to breathe. Plus, this course was pretty favorable to running a good time, slight drop and favorable temps and wind at the back today.
Woke up about 4:20, had my normal pre-race snack and then relaxed until going to get the packet and driving to the start line. My 16 year-old brother was running with me today, as this was his first HM. Got a decent warmup in, and was suprised to find that even though the race started at 8am, it was still pretty dark out (last day before daylight savings time). Unfortunately, my watch deleted all my splits, which I am very mad about because I wanted to dissect my performance today. Oh well, the final time is all that matters. I started out with the leaders and we hit 5:59 the first mile. My goal was 5:56 pace and hold it as long as possible. I remember going through 3 in around 17:21, 4 in approx. 23:20, 5 in 29:0X, 10k was 36:3X, so I knew I was trucking along at a good pace early. I caught myself hitting a 5:44 3rd mile and conciously slowed down to my goal pace so as not to overdo it. However, after 10k, I decided to try to maintain the minute cushion I had built to ensure a sub-1:18. Because the watch didn't get the splits, I do remember seeing them flash at each mile (which was pretty consistent with the course markers) and most were between 5:50-5:55. I don't believe I hit a single mile in the whole race slower than 5:59, so that was positive to not be in the 6's for any mile. At the turnaround in the banner lakes park, I saw my brother entering and ran over to give him a five as he went one way and I went the other, that was pretty cool! Last 4.5 was a part of the trail that was super flat and super straight, so mentally a little rough to see the extended trail ahead, but I am pretty familiar with this particular trail and kept grinding out the 5:53 avg. Mile 10 was somewhere under 59, I think 58:53 or so. I knew a sub-1:18 was in the bag at that point. Crossed the line in 1:17:22, a PR by 53 seconds!!!! My watch had 13.15, so I ran the course amost perfect.
Overall, I am very, very pleased with this effort. I told myself at the start of this training cycle that a sub 1:18 and possible even a sub-1:17 shouldn't be out of reach for me if I had the training base. After putting in the miles, I was rewarded with a perfect day, an almost perfect taper, and a well-executed race. I felt great almost the whole time, and was surprised with how comfortable 5:53 pace felt. I honestly thought that my half PR of 1:18:15 from 4 years ago was the peak of my fitness ability (I was 26 and living in Germany, eating super clean and training well). However, I am glad to now report that even at 30, I am not done achieving PR's yet! I think realistically my ceiling in the half is in the 1:15's. A few more solid mileage cycles and I'd love to see where I can get in a year or two. For now, just enjoying a massive PR on basically a home course.
Side note- My brother finished his first full in 1:35:04, which he was pretty happy with. He is prepping for Nike cross regionals in a week or two and this training effort should propel him to future success.
|
| New 2000 2 GT Blue/Org Miles: 3.49 | Asics Hyperspeed 7 Miles: 13.11 |
|
| 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 | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| easy run this morning, 7:4X pace + strides, a lil sore.
|
| New 2000 2 GT Blue/Org Miles: 6.30 |
|
| 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 |
| good run tonight, 8.5 in 7:16 avg pace
|
| Asics 2000 3 GT White/Blue NEW Miles: 8.50 |
|
| 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 | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| 6.3 tonight in 7:20 avg pace
|
| New 2000 2 GT Blue/Org Miles: 6.30 |
|
| 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 | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| easy run this morning.
|
| New 2000 2 GT Blue/Org Miles: 5.20 |
|
| 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 |
| easy pre-race 4, legs pretty heavy still
|
| New 2000 2 GT Blue/Org Miles: 4.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
Longmont Turkey Trot (2 Miles) 00:11:03, Place overall: 11, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 2.00 | 9.30 |
| Local turkey trot today - about 2000 runners total (a lot of 10kers too). I was still pretty tight from my PR half last week, so the 10k was out, but I decided to try a "cut-loose" 2 mile. My goal was 10:45 or better, but my legs were heavy all week and this morning I just couldn't get loose even after warming up for over 2.5 miles. Chip time was 11:03, although my splits were 5:31, 5:30 and 2 seconds of change (even though I had it pegged almost spot on 2 miles). Not a bad result, especially considering I spent last week back in Iowa and at 900 feet and now after being back just 4 or 5 days at altitude, running a race. I can tell I'm not fully reacclimatized yet on that front. Regardless, the tired legs caught up to me, and I just didn't have much turnover. Fun race, beautiful morning (a little chilly low 40s but no wind helped). On the cool down got a migraine started so that wasn't fun. 9.3 total on the day. Will see what my final fall race will be coming up next.
|
| New 2000 2 GT Blue/Org Miles: 7.00 | Asics Hyperspeed 7 Miles: 2.30 |
|
| 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 | | 11.30 | 0.00 | 0.00 | 0.00 | 11.30 |
| Good run tonight, dark almost from the get-go. 11.3 in 7:19 avg pace + strides. Officially over 2000 miles on the year today, about a month earlier than last year
|
| New 2000 2 GT Blue/Org Miles: 11.30 |
|
| 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 | | 5.90 | 0.00 | 1.00 | 2.00 | 8.90 |
| some speedwork tonight, 3x1 repeats with 1 mile jog between each, 8.9 total. Goal was all-out, but just didn't have much pop tonight. 5:36, 5:46, 5:34, still adjusting back to the altitude, but the last one was downhill so I was not impressed, must need to scale back the speed for a lil bit
|
| Asics DS Trainer Bl/Yel Miles: 8.90 |
|
| 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 | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| easy paced run tonight, started out with 7:16's then slowed way down intentionally, 7:33 overall avg pace for the run, legs feeling pretty tired, strides
|
| Asics 2000 3 GT White/Blue NEW Miles: 9.50 |
|
| 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 | | 6.70 | 0.00 | 0.00 | 0.00 | 6.70 |
| morning run on tired legs, 7:29 pace
|
| Asics White 2000 3 Starred Miles: 6.70 |
|
| 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 | | 9.30 | 0.00 | 0.00 | 0.00 | 9.30 |
| good run tonight in 7:16 avg pace, cold one tho
|
| New 2000 2 GT Blue/Org Miles: 9.30 |
|
| 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 | | 7.60 | 0.00 | 0.00 | 0.00 | 7.60 |
| 7.6 tonight, felt really tired, so i turned it in early, strides + ice bath after
|
| New 2000 2 GT Blue/Org Miles: 7.60 |
|
| 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 | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| pre-race week
|
| New 2000 2 GT Blue/Org Miles: 6.40 |
|
| 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 | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| 7:19 avg pace, felt good
|
| New 2000 2 GT Blue/Org Miles: 5.10 |
|
| 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 | | 3.40 | 0.00 | 0.00 | 0.00 | 3.40 |
| easy run today, strides
|
| 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 |
|
| | Race: |
Broomfield (CO) Turkey Trot 10k (6.21 Miles) 00:37:14, Place overall: 8, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.99 | 0.00 | 6.21 | 0.00 | 11.20 |
| Local turkey trot today. Course seemed pretty reasonable, only 189 feet of elevation gain over the 10k. The only downside was the weather, temps were great -around 39-41, but the wind was 20mph sustained with gusts higher out of the west and north. I knew this would be challenging as the course is exposed for large portions of it. My goal was to try to get under 37 min (5300 feet so this would have been a good pace for this altitude). I was a little concerned that wasn't possible when I saw the conditions, but I stayed positive. 2 mile warmup then the race. Not only was it because the wind shifted from being at my back to in my face, but the 2nd half of the race merged the 10k runners with the masses of 5k runners and the trail was so narrow, that the 10k runners overtaking had to go off-roading into the weeds to pass, so that was very disconcerting and chaotic. I managed though and was weaving in and out/battling 5k people the rest of the way in, which was the only real damper to this event minus the wind, which actually didn't feel as bad the 2nd half of the race. Spits were all over the map. Splits:
1- 5:52
2- 6:17
3 - 5:59 (18:08 through 3 miles)
4- 5:48
5- 6:20
6 - 6:03 (18:11 through last 3)
change - :55
total 37:14, roughly 6:00 pace
Overall, I was happy with the effort, this was 11 seconds faster than my BolderBoulder time and the conditions were much worse today. Right near my goal, and that is always nice. 3 mile cooldown, now to decide whether to go one more 10k or to call the season finished, take a break, and start on my Boston training cycle.
|
| New 2000 2 GT Blue/Org Miles: 4.99 | Asics Hyperspeed 7 Miles: 6.21 |
|
| 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 | | 8.70 | 0.00 | 0.00 | 0.00 | 8.70 |
| 8.7 in 7:24 avg pace, probably done for the cycle, just mentally drained and could use the extra week on the Boston cycle
|
| New 2000 2 GT Blue/Org Miles: 8.70 |
|
| 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 | | 3.30 | 0.00 | 0.00 | 0.00 | 3.30 |
| boston cycle engage
|
| Asics 2000 3 GT White/Blue NEW Miles: 3.30 |
|
| 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 |
| treadmill last night, outside this morning, knee hurts from a collision in basketball yesterday
|
| Asics 2000 3 GT White/Blue NEW Miles: 4.00 |
|
| 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 | | 4.60 | 0.00 | 0.00 | 0.00 | 4.60 |
| outside tonight in the dark, 4.6 in 7:16 avg pace
|
| New 2000 2 GT Blue/Org Miles: 4.60 |
|
| 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 | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| really cold one this afternoon, 5.2 in 7:06 avg pace, felt pretty easy, tho my lungs are struggling in this cold air
|
| New 2000 2 GT Blue/Org Miles: 5.20 |
|
| 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 | | 5.15 | 0.00 | 0.00 | 0.00 | 5.15 |
| easy one on a pleasant and mild evening, 7:17 avg pace
|
| Asics 2000 3 GT White/Blue NEW Miles: 5.15 |
|
| 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 | | 6.75 | 0.00 | 0.00 | 0.00 | 6.75 |
| cold night, got this run in before the snow and super cold set in, 7:17 avg pace+ strides
|
| New 2000 2 GT Blue/Org Miles: 6.75 |
|
| 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 | | 5.40 | 0.00 | 0.00 | 0.00 | 5.40 |
| treadmill
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| Asics 2000 3 GT White/Blue NEW Miles: 5.40 |
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 outside, horrible footing from recent snow
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| Asics 2000 3 GT White/Blue NEW 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 | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| easy run tonight, decent temps, lots of melting snow
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| Asics White 2000 3 Starred Miles: 6.20 |
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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 | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| ok run tonight, felt kinda blah, 7;16 avg pace
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| New 2000 2 GT Blue/Org 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 | | 6.00 | 2.00 | 0.00 | 0.00 | 8.00 |
| decent run tonight, 8 in 7:11 avg pace, 57:30 total, + strides
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| New 2000 2 GT Blue/Org 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 | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
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| Asics White 2000 3 Starred Miles: 5.30 |
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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 | 0.00 | 5.50 |
| christmas eve run back in iowa after a long drive yesterday
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| Asics 2000 3 GT White/Blue NEW 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| webster city run today, pretty windy, cold and icy, just happy to complete this one
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| New 2000 2 GT Blue/Org 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| |
| New 2000 2 GT Blue/Org 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| decent run this morning, 7:24 pace
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| New 2000 2 GT Blue/Org 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 | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| easy morning run in the wind and cold, 7:29 avg pace
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| Asics 2000 3 GT White/Blue NEW Miles: 6.30 |
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles in 1:33:3X, 7:22 pace i believe, strides after
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| New 2000 2 GT Blue/Org 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 | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
| finished the year in 2195 miles, a new personal best!
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| New 2000 2 GT Blue/Org 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 | | 1931.47 | 84.12 | 137.81 | 41.60 | 2195.00 |
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| Asics 2000 2 Blue/orange NEW Miles: 360.80 | Asics 2000 2 Blue/orange Star Miles: 111.45 | Asics 2000 2 Red/black Star Miles: 57.75 | Asics DS Trainer Bl/Yel Miles: 127.60 | Asics White 2000 3 Starred Miles: 576.23 | Asics Hyperspeed 2 Flats Miles: 67.28 | Asics 2000 3 GT White/Blue NEW Miles: 516.84 | Asics DS Trainers Miles: 20.50 | New 2000 2 GT Blue/Org Miles: 323.63 | Asics Hyperspeed 7 Miles: 32.62 |
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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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