Doing What I Can

Capital Pursuit 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: 0.00 Month: 22.60 Year: 1167.75
Adidas Sub-2 Lifetime Miles: 104.97
Blue/Red Wave Rider 22 Lifetime Miles: 496.75
Nike Vaporfly Next% Pink Lifetime Miles: 118.31
2022 Cumulus 20 Blue Lifetime Miles: 463.75
New Cumulus 20 - Blue Lifetime Miles: 380.30
NEW Blue Cumulus 20 Lifetime Miles: 136.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
32.9016.008.003.1060.00
Saucony Kinvara Flats Miles: 3.30Asics 2160 Black/blue Miles: 40.70Asics 2150 Gold/Black Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Capital Pursuit 5k (3.1 Miles) 00:17:37, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.900.000.003.108.00

3rd year in a row doing the cap pursuit 5k. always love this race! got out feeling pretty good and really just maintained a steady pace throughout, didnt slow down much and didnt speed up too much. A nice gauge of my current fitness going into some more fall races. weather was perfect, light winds and mid to upper 40s. splits:

1- 5:34.4

2- 5:46.5

3- 5:20.0 (marker was off)

last .1-- :57 (marker was off)

last 1.1 was total of 6:17, so probably actually a 5:40ish and a 35-37 second final .1 as i had a decent kick today. once again, positives in this race were steady pace and i felt great. pace actually felt pretty easy. for my efforts i got a $30 gc to a local running store, so looks like my next pair of running shoes will be discounted. steady uptick in mileage this week as i keep pounding away.

Saucony Kinvara Flats Miles: 3.30Asics 2160 Black/blue Miles: 4.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.004.002.000.0012.00

12 tonight in the wind and rain. rain held off for the first 5 miles but came down the last 7. mid-60s but it felt colder cuz the north wind. felt pretty good and kept a very smooth rhythm. splits:

1- 6:54.6

2- 6:41.5

3- 6:45.9

4- 7:01.1

5- 7:06.7(very uphill. was happy to not have much drop off

6- 6:20.3 (very downhill) 40:50 through halfway, 6:48 avg pace

7- 7:01.2

8- 7:03.0

9- 6:56.5

10- 7:07.9 (2nd long uphill, oppy of opening mile)

11- 7:08.6

12- 6:39.9

TOTAL-- 1:22:47, 6:54 avg pace

very good run overall, felt decent, legs were kinda tired but turnover was good, ran 41:57 2nd half, 1:07 positve split, but still not bad.

Asics 2160 Black/blue Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 in 1:00:08  early-ish this am, 7:31 pace. felt terrible, my legs were very tired, but i gutted it out and made sure to finish cuz at this stage getting mileage, regardless of pace, is of the utmost importance.

Asics 2150 Gold/Black Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.003.005.000.0010.00

got out for a tempo tonight. wanted to keep the first 3 miles decent paced so that when i dropped into GhMP tempo after that it would simulate the later miles in a race cuz it was indeed the later miles in the run. worked pretty good, but i could tell that my legs were tired from all the mileage lately as i labored a little despite the decent rhythm i got into. splits:

1- 6:46.0

2- 6:47.4

3- 6:51.8 (20:25, 6:48 avg for pre-tempo miles) then i dropped it down

4- 6:08.4

5- 6:04.9

6- 6:08.8

7- 6:07.6

8- 6:07.5 (5 miles tempo in 30:36, 6:07 pace, right on sub 1:20 pace..like 1:19:58 lol)

9 & 10- 15:12, 7:36 pace

TOTAL time was irrelevant but it was 1:06:14, 6:37 pace.

overall, very happy with the pace workout given the tired legs and the attempt at making these miles "later race" miles.

Asics 2160 Black/blue Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.001.000.008.00

8 tonight, very sore and it was super tough in the wind, 30-40 mph gusts with steady at 25mph. not fun. splits:

1- 6:53.6

2- 6:39.4

3- 6:54.8

4- 7:13.0

5- 6:58.8

6- 7:03.9

7- 7:02.7

8- 7:29.8 (end of workout big hill as per usual)

TOTAL-- 56:16, 7:02 avg pace

Asics 2160 Black/blue Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.006.000.000.008.00

8 after work and before jeremy's football game. very nice fall afternoon/early evening. felt good. splits:

1- 6:48.2

2- 6:46.9

3- 6:52.8

4- 7:04.5

5- 6:58.4

6- 6:58.5

7- 6:52.6

8- 7:10.8 uphill

TOTAL-- 55:32, 6:56.5 avg pace

200+ miles for september equals my single month highest total ever and this week of 60 will also be the highest week ever. pretty good stuff!

Asics 2150 Gold/Black Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 painful miles in 45:35, 7:36 pace. my legs are thrashed, i was plannin on a 5k tomorrow but after the highest mileage week of my life i prolly wont now, i need a day off.

Asics 2160 Black/blue Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
32.9016.008.003.1060.00
Saucony Kinvara Flats Miles: 3.30Asics 2160 Black/blue Miles: 40.70Asics 2150 Gold/Black Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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