Doing What I Can

Rock n Roll Half Phoenix

Previous YearRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesJacob Flaws's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewMonth View
Graph View
Next Year
JanFebMarAprMayJunJulAugSepOctNovDec
2009201020112012201320142015201620172018201920202021202220232024
15% off for Fast Running Blog members at St. George Running Center!

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:

  • Get back to Boston!

Favorite Blogs:

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 130.50
Nike Vaporfly Next% Pink Lifetime Miles: 136.91
Cumulus 24 Black Lifetime Miles: 423.60
Cumulus 24 White Lifetime Miles: 270.00
Asics 24 Black/Yellow Lifetime Miles: 153.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
111.396.0013.110.00130.50
Asics 24 Black/Yellow Miles: 66.00Cumulus 24 White Miles: 32.00Nike Vaporfly Next% Pink Miles: 15.00Cumulus 24 Black Miles: 17.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.600.000.000.004.60

worst possible timing for a cold, but have been feeling rough the past few days, punched out 4.6 today but it was tough

Asics 24 Black/Yellow Miles: 4.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

morning 2 before the drive, still sick

Asics 24 Black/Yellow Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

treadmill in Colorado - tired and sick

Asics 24 Black/Yellow Miles: 3.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

no watch run tonight, felt good to get back out there and feeling a little better

Cumulus 24 White Miles: 4.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.000.000.005.10

Asics 24 Black/Yellow Miles: 5.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.103.000.000.007.10

good effort tonight

Cumulus 24 White Miles: 7.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.000.004.75

stomach probs running

Asics 24 Black/Yellow Miles: 4.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Cumulus 24 White Miles: 4.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Asics 24 Black/Yellow Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Rock n Roll Half Phoenix (13.11 Miles) 01:27:38, Place overall: 98, Place in age division: 16
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.890.0013.110.0016.00

First half marathon in well over 2 years. Felt great to get back out and run a longer race and to be finally back in serviceable fitness. Did not have any real expectations besides wanting to be under 1:30, I started off very conservatively as a result, even getting passed by the 1:30 pace group, but then paced off them until around 6 miles, at which point I felt very fresh still so started to work harder for the 2nd half, ended up with a strong negative split and felt good at the end still. A beautiful race as the sun came up over the mountains here in Phoenix and perfect weather - 45 and no wind. 1-2 miles of total warmup time.

Splits: 6:57, 6:49, 7:01, 6:35, 6:45, 6:44, 6:27, 6:34, 6:39, 6:45 (biggest hill on course), 6:18 (down off the hill), 6:31, 6:33, :56 for the remainder - 1:27:38, was at roughly 44:25 at halfway, so 43:13 on the way home, for a 1:12 negative split

 

 

 

 

Nike Vaporfly Next% Pink Miles: 15.00Asics 24 Black/Yellow Miles: 1.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

everything still works! 5 miles at 7:12 pace

Cumulus 24 Black Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Cumulus 24 White Miles: 4.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Asics 24 Black/Yellow Miles: 6.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.000.006.40

nice day, cloudy and moody for a change, felt sore

Cumulus 24 White Miles: 6.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

good run tonight, 7:05 avg pace for 7.1, on a rainy day or at least rain approaching

Cumulus 24 Black Miles: 7.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.400.000.000.005.40

smooth paced at 7:05, didn't deviate much

Cumulus 24 Black Miles: 5.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.300.000.000.005.30

another 7:06 pace steady run

Asics 24 Black/Yellow Miles: 5.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.000.000.007.00

7 with 3 at 6:45 pace tonight, 7:01 for the whole

Asics 24 Black/Yellow Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

thought about going long today, but that quickly fell apart, just wasn't feeling strong - 7 total

Asics 24 Black/Yellow Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

was going to be a rest day for a tired and sore body, but ended up getting out for 5 in 7:15 pace

Cumulus 24 White Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.000.006.40

Asics 24 Black/Yellow Miles: 6.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Asics 24 Black/Yellow Miles: 4.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.100.000.000.001.10

season will end today, sadly. Have a stress reaction/maybe fracture in my tibia and it just isn't getting better.

Asics 24 Black/Yellow Miles: 1.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Good morning run on a beautiful day

Asics 24 Black/Yellow Miles: 4.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
111.396.0013.110.00130.50
Asics 24 Black/Yellow Miles: 66.00Cumulus 24 White Miles: 32.00Nike Vaporfly Next% Pink Miles: 15.00Cumulus 24 Black Miles: 17.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Debt Reduction Calculator
Featured Announcements
Recent Comments: