Doing What I Can

Childserve 5k

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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)

Short-Term Running Goals:

Boston Streak!!

Long-Term Running Goals:

  • Win several marathons aside from other road races.
  • Break 16:00 in a 5k.
  • Go sub 2:35 in the marathon
  • Go 1:15 in the half

 

Favorite Blogs:

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Miles:This week: 13.40 Month: 53.60 Year: 480.35
Adidas Sub-2 Lifetime Miles: 99.97
Blue/Red Wave Rider 22 Lifetime Miles: 496.75
Nike Vaporfly Next% Pink Lifetime Miles: 101.21
LATEST Cumulus 20 Blue Lifetime Miles: 436.40
Cumulus 20 White Lifetime Miles: 459.24
2022 Cumulus 20 Blue Lifetime Miles: 318.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
38.8913.001.003.1156.00
Asics 2160 Red Miles: 40.89Asics DS Trainers Miles: 12.00Asics Hyperspeed 2 Flats Miles: 3.11
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.753.000.000.0018.75

longest training run to date here. not sure of actual mile times for most of it and I actually got lost (it was a planned 18 mile run and I tracked around for .75 til I found my route again. first 9.75 was 1:07:53, 6:58 avg pace, pretty solid out. The way back was tougher into the wind and slightly uphill, last 3 miles were exposed and very difficult but I kept pushing. Final time was 2:12:05, 7:03 avg pace for the entire run. Pretty good overall, I'm quite happy with today's run. 

Asics 2160 Red Miles: 18.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.006.001.000.007.00

goal of this one was to run at top end GMP for 6 miles straight. given the almost 19 yesterday this would simulate giving all i had left at the end of a marathon. my goal was sub 40 min as that is 6:40 pace and reasonable. Instead I crushed it and ran 38:52, 6:29 avg pace. then on my 1 mile cooldown, i ran a 6:50 for 45:42, 6:32 avg pace for 7 miles. splits during the planned 6 mile GMP run:

1- 6:27.5

2- 6:29.5

3- 6:30 (19:27 3 mile split)

4 & 5- 13:07

6- 6:17.9

total like I said was 38:52. My two 3 mile halves were very equal, 19:27 and 19:25.

ice bath afterwards, then taking tomorrow off. My quads are pretty sore, but I could feel worse. Very good marathon simulation training over the last 2 days. Looking forward to getting the BQ in early June.

Asics DS Trainers Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 mile shakeout early this morning at 6:15 am. 45:04, 7:30.5 avg pace, took 'er nice and easy (plus my body was still asleep for most of the run!)

Asics 2160 Red Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.002.000.000.007.00

nice easy 7 this afternoon. very steadily paced, had the wind at my back out and fought it on the way back...forgot how windy iowa was compared to freiburg. Splits:

1- 6:58.7

2- 6:57.0

3- 6:54.6

4- 7:04.7

5- 7:10.4

6- 7:09.0

7- 6:45.8

total-- 49:00, 7:00 avg pace, a nice evenly paced day

Asics 2160 Red Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.001.000.000.004.00

4 miles easy this morning, already a little warm, I got a good sweat going, last mile was a touch fast but nothing felt different. Prolly that dang wind, 28:24, 7:06 avg pace, childserve 5k tomorrow, ran 17:21 there last year and I am in far better shape than compared to then, so hopefully that will translate. A goal tomorrow is 16:30 or better. First real sub 16 attempt will likely be May 19th in Marion..good course and better competition..good recipe for success.

Asics 2160 Red Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: Childserve 5k (3.11 Miles) 00:16:55, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.141.000.003.1113.25

My 2nd attempt at the Childserve 5k this morning. Love doing this race because its such a great cause! (not to mention the course is pancake flat!). Course is very accurate as well, so its a true test here. Last year I ran a pretty solid 17:21, this year I was hoping sub 16:40. Conditions were great, mid-50s with not much wind. 

At the line there was one other guy, Vic Morales, who is a pretty good runner, I knew I'd have a challenge. Started off well, right on his shoulder, but after about 800, I let off the pace and let him have a lead, he was going out pretty hard or so the effort felt. Another kid stayed with me for around 1 mile. At the mile, I clicked a 5:19.9, a little slower than i'd like for what I'm trying to do, but my legs were not turning over very well I noticed. 5:30.2 2nd mile split, i tried to at least maintain my effort and not let Vic get any farther ahead. Soon after the first mile I had dropped the kid, so now the only goal I had was to chase down Vic. The last 1.1 I gave it a good effort and closed to within 10-15 seconds, but could never quite get em. Kind of bummed, cuz I was so close to running him down, but thats racing sometimes, today just wasn't my day. last 1.1 was 6:04,which is right near 5:23 pace, so I definitely picked it up both in reality and in perceived effort this last mile. I clocked a low 16:54, but the official results had 16:55, 5:26 pace. Not a bad race given the somewhat higher mileage this week, and the 26 second improvement on last year still shows I'm heading in the right direction (as last week I improved on last year as well). Hopefully, I'll be able to run a great time next week as the competition is really good and the course fast.

PM- 5 miles in 34:48, 6:58 avg pace. ice bath afterwards

Asics Hyperspeed 2 Flats Miles: 3.11Asics DS Trainers Miles: 5.00Asics 2160 Red Miles: 5.14
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
38.8913.001.003.1156.00
Asics 2160 Red Miles: 40.89Asics DS Trainers Miles: 12.00Asics Hyperspeed 2 Flats Miles: 3.11
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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