Doing What I Can

Fall Equinox 5 Mile

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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

 

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Miles:This week: 18.60 Month: 23.90 Year: 894.05
Adidas Sub-2 Lifetime Miles: 104.97
Blue/Red Wave Rider 22 Lifetime Miles: 496.75
Nike Vaporfly Next% Pink Lifetime Miles: 103.21
Cumulus 20 White Lifetime Miles: 462.24
2022 Cumulus 20 Blue Lifetime Miles: 446.05
New Cumulus 20 - Blue Lifetime Miles: 275.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
46.507.002.005.5061.00
Asics Hyperspeed 7 Miles: 5.00Mizuno Wave Rider 22 Miles: 31.20Asics Cumulus 20 Miles: 16.70New Wave Rider 21 Grey Miles: 8.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Fall Equinox 5 Mile (5 Miles) 00:28:22, Place overall: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.002.003.0012.00

Woke up this morning at 3am and couldn't get back to sleep so decided to watch Kipchoge's extremely impressive and inspiring world record at Berlin - 2:01:39, are you kidding me? Crazy.

Had to be in Fort Collins on the bus by 5:30am anyway, so I figured I'd just stay up after watching that. Buses took us up Poudre Canyon in the dark, always fun to watch the sun come up in the canyon over the mountains. I have done this half before and wanted to do it again, but with the recovery from injury this spring, I decided I wasnt ready to race a half yet. Goal was to see what I could hit for 5 miles after my strong 10k two weeks ago. Warmed up on a hiking trail road for 2 miles, beautiful as the sun was rising and I was all by myself in nature - pretty cool. 

Went out super strong and kept a quick turnover - I wanted to push the pace as much as possible. I started in 3rd place and stayed there the whole way, finishing in third pace. The course is downhill and drops about 200 feet over the 5 miles so that helped a little, but I found one of my fastest miles was mile 5 which had very little downhill and a little small uphills, so that was encouraging. Here are my splits:

1 - 5:36.4

2- 5:39.2 (11:15)

3 - 5:42.6 (16:58 for 3 miles, was at somewhere near 17:30 for 5k)

4 - 5:43.0 (22:41 for 4 miles, one of my better 4 mile splits all-time)

5 - 5:40.3

total - 28:22, 5:40 avg pace

Was at around 28:11 for the 8k, which is one of my better times for 8k, puts me back in my college fitness level where I only got down there a few times. Would be in the top 3 on the team today actually with that time.

Overall, I was super happy with this effort. I feel like the turnover was good and even through the inevitable rough patches, I hung on to a solid pace and continually re-found it. My splits show real good consistency, they were all grouped within 7 seconds of each other - a very good sign of my fitness level. I think I could have set a new PR at 10k today, but hopefully I can get that in three weeks' time when I am back in Iowa. 

Cooled down for 4.5 miles - just enjoying and taking in the beautiful sights of the canyons. Got a cool little trophy for 3rd overall. Good day! 

Asics Hyperspeed 7 Miles: 5.00Mizuno Wave Rider 22 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
9.000.000.000.009.00

decent run this morning though i was sore. 9 in 7:30 avg pace + strides, rest day tomorrow to recover better from Sunday's effort - officially back in for Boston 2019!!

Asics Cumulus 20 Miles: 9.00
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
7.503.000.000.0010.50

good run tonight, really got after it, hit a few GMP miles, decently hilly route, 10.5 in 7:10 avg pace - got rained on at the end, nice to get some cool wind and rain for a change from all the heat + strides

Mizuno Wave Rider 22 Miles: 10.50
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
5.600.000.002.508.10

hills tonight, 8 hill repeats on a .3 length 6% incline with running downhill after as between reps, 8.1 total, really tired

New Wave Rider 21 Grey Miles: 8.10
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
7.700.000.000.007.70

7.7 easy in 7:26 avg pace, knee is kinda tight

Asics Cumulus 20 Miles: 7.70
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
9.704.000.000.0013.70

Really nice workout tonight. a little warm at the start - 86 degrees, but it was much cooler in the shade. really solid splits, 7:09, 7:10, 7:15, 7:04, 7:08, 7:04, 7:21, 7:07, 7:01, 6:58, 7:02, 6:50, 6:55, 4:57 (.7), = 1:37:07, 7:05 avg pace, really felt strong and the overall effort didn't feel too hard, little dehydrated at the end but otherwise felt decent, strides after

Mizuno Wave Rider 22 Miles: 13.70
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
46.507.002.005.5061.00
Asics Hyperspeed 7 Miles: 5.00Mizuno Wave Rider 22 Miles: 31.20Asics Cumulus 20 Miles: 16.70New Wave Rider 21 Grey Miles: 8.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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