| 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 | | 47.90 | 11.00 | 0.00 | 5.10 | 64.00 |
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| Asics DS Trainers Miles: 9.00 | Asics 2160 Red Miles: 42.00 | Asics 2160 Black/blue Miles: 6.00 | Asics Hyperspeed 2 Flats 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 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 2.00 | 9.00 |
| rainy and cold here in Germany today. didnt stop me from throwing down some speed. started with 3 easy then dropped into speed. 4th mile was 5:15.7, ran an easy mile then ran another fast one for mile 6, that split was even better...5:08.3. I really thought i was going to break 5 minutes on this one, but i think wearing tights and being weighed down with rainwater kept me just above it. Either way these were two solid miles for today's workout..im definitely getting into good shape. cooled down with 3 for a total of 9 miles. |
| Asics DS Trainers Miles: 9.00 |
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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 | | 9.00 | 2.00 | 0.00 | 0.00 | 11.00 |
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11 miles today, feeling like puttin up some miles this week! 1:17:55 total with the last 2 at GMP, 7:05 avg pace overall. Tale of 2 halves again, i negative split this thing pretty good. 1st half (5.5 M)- 39:46, 7:14 avg pace, 2nd half was 38:09 (5.5 M), 6:56 avg pace on the way home! 1:37 negative split!
split of the day was the last 4 miles -- 27:34, 6:53.5 avg pace i love negative splitting, although the course i run is a little uphill on the way out and then downhill on the way back so its a little easier to negative split, but the mental aspect is very good for my training! Plus, i really do pick it up quite a bit. Overall, a good run today on very tired, sore legs. Pretty muddy and its been raining and colder lately, but those are my favorite running conditions.
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| 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 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 2.00 | 0.00 | 0.00 | 7.00 |
| 7 easy tonight, felt pretty good given the higher mileage thus far this week. really nice weather today. splits: 1- 6:55.6 2- 6:57.3 3- 7:12.1 4- 7:05.5 5- 7:14.2 6- 7:13.5 7- 6:55.6 total-- 49:33, 7:05 avg pace
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| Asics 2160 Red Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 7.00 | 0.00 | 0.00 | 15.00 |
| 15 today, scrapped plans for 20 and decided instead to get consistent high mileage instead. I missed a turn and so i actually ran 14.85 in 1:44:36, which translates to like 7:02 pace. However, I did 6x50-60M strides after so I rounded my total up to 15. I never count strides but this is an exception! Felt pretty decent throughout the run...on the way back I again ran a massive negative split. right near 50 minutes on the way out (7:08 pace). 47:33 (6:48 pace) on the way back for the first 14, then i ran another mile slower to make it 15. Thats a solid 2:30 negative split (although again downhillish on the way back). My last few splits that I was able to get were 6:50.4, 6:45.6, 6:44.4, 6:50.3, 7:02.4...overall, pretty good rythym throughout and especially the end. |
| Asics 2160 Red Miles: 15.00 |
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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 miles easy in 44:25, 7:24 avg pace. felt really sore and tired |
| 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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| | Race: |
Time Trial 5k (3.1 Miles) 00:16:29 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.90 | 0.00 | 0.00 | 3.10 | 11.00 |
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Wow...what to say about todays workout. My goal was just to run a fast 5k. I knew I had measured an accurate course on my computer, however I also knew this course was probably downhill and thus a little bit aided, however it was indeed accurate. Even still, i never thought i'd run a 16:29, basically a PR for 5k on a training run during the highest mileage week of my life in a non-race atmosphere. Warmed up for 3 miles, did some stretching then got after it. Here were my splits: 1- 5:09.7 2- 5:17.9 3- 5:28.1 closed with a 34 second final .1- TOTAL time was 16:29, basically an aided PR (my 16:23 in december was likely short, this one was definitely 3.1, but pretty downhill), i cooled down for 4-5 miles and actually ran out of gas and had to walk/jog the final mile. I think the mileage this week is catching up with me. Nonetheless...extremely proud of what I just did, i cant believe that time given all the factors involved.
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| Asics Hyperspeed 2 Flats Miles: 7.00 | Asics 2160 Red Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 slow miles today, not quite the death march i anticipated, but still a good shakeout run nonetheless..now time to cut back for next weekend's freiburg half! |
| 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 | | 47.90 | 11.00 | 0.00 | 5.10 | 64.00 |
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| Asics DS Trainers Miles: 9.00 | Asics 2160 Red Miles: 42.00 | Asics 2160 Black/blue Miles: 6.00 | Asics Hyperspeed 2 Flats 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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