| 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 | | 30.75 | 8.00 | 3.25 | 0.00 | 42.00 |
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| Asics 2160 Black/blue Miles: 18.00 | Asics DS Trainers Miles: 13.00 | Asics 2160 Red 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 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| day off from running, i hit the pool to swim some laps instead. got in about 1100-1200 meters total, swimming is such a good cardio workout, its been very helpful crosstraining on my off days..specially cuz its no impact on the legs which is obviously beneficial to runners. back on the roads tomorrow. |
| 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 |
| horrible day for running, it wasnt too terribly cold, 28 with wc in the teens, but there was a thick coating of ice on everything. needless to say running on an ice sheet is difficult. still managed a decent 6 miles though. 1- 7:15.8 2- 7:10.0 3- 7:19.2 4- 7:12.7 5- 7:10.0 same mile as number 2...odd that i ran it both ways equally 6- 7:29.8 ice hill total-- 43:37, 7:16 avg pace
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| Asics 2160 Black/blue 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 | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| ice bowl part 2, temp was better today, 30 degrees with almost no wind, sun was shining and felt ok there, however the trail was probably worse today cuz the thin layer of snow had melted and it was an ice sheet today with almost nowhere to get traction. slowed me down quite a bit. splits: 1- 7:15.2 2- 7:06.8 3- 6:55.4 4- 6:50.8 5- 6:54.9 6- 7:20.6 7- 7:35.1 hill total--49:58, 7:08 avg pace, slipped quite a bit after 5, the 3-5 mile splits were relatively better footing than the other 4 which were the same miles given the out and back, decided to slow down and make sure i didnt fall the last 2 strides after
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| Asics DS Trainers 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 | 1.00 | 0.00 | 0.00 | 6.00 |
| new shoes are always something to write about! nice evening for a run, no wind, decent temps near 40. splits: 1- 6:58.3 2- 7:04.2 3- 7:11.6 4- 7:08.5 5- 7:02.4 6- 6:49.9 TOTAL-- 42:15, 7:02.5 avg pace, 14 second negative split the 2nd half btw
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| Asics 2160 Red 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 | 4.00 | 1.00 | 0.00 | 12.00 |
| long run today. definitely ran it way too fast..need to work on slowing it down on the longer training runs. pretty sore and crampy as i sit here later this evening writing this. the weather was pretty decent..i do think i was over-dressed though.
1- 6:47.1 2- 6:49.5 3- 6:58.7 4- 7:08.1 5- 7:27.6 uphill and quite icy for some reason only on this mile
6- 6:30.3 downhill 7- 6:59.0 8- 7:07.2 9- 6:52.4 10- 7:07.1 (10 miles in 1:09:37, 6:58 pace) on the bright side, really attacked the daily hill
11- 7:11.7 12- 6:48.7 total-- 1:23:37, 6:58 avg pace, felt about as sporadic as my splits
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| Asics 2160 Black/blue Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy today, my legs were sore so i tried to consciously slow down. 36:44 for the run, 7:21 avg pace. minor concern was that my left knee was hurting, not where the IT-band is but rather above and behind the kneecap, will ice and see how it feels in the am. may opt for the soft surface of a treadmill tomorrow.
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| Asics 2160 Red Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.75 | 0.00 | 2.25 | 0.00 | 6.00 |
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treadmill today for a cushioned and controlled run in case my knee acted up, dropped it down to 6:00 pace from mile 2- mile 4.25, then eased off, felt winded cuz it was 73 in the gym and im used to training in the 20s outside. cooled down on the mill til 6, was gonna try to get 7 but my knee started aching ever so slightly, so i decided not to press it. listen to your body! 42 miles this week, same total as last week, except i ran 1 less day this week, so higher mileage per day avg. cutback week approaching, will shoot for 30-33 while taking wednesday off as a travel day as my wife and i move to germany for 4 months.
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| Asics DS Trainers 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 | | 30.75 | 8.00 | 3.25 | 0.00 | 42.00 |
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| Asics 2160 Black/blue Miles: 18.00 | Asics DS Trainers Miles: 13.00 | Asics 2160 Red 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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