| Location: Fort Collins,CO, Member Since: May 15, 2003 Gender: Male Goal Type: Local Elite Running Accomplishments: Unaided PR's:
5K: 14:48 (Track - 2001)
10K: 30:45 (Track - 2001)
10K: 31:32 (Bolder Boulder - 2013)
Half Marathon: 1:06:09 (Duluth - 2013)
Marathon: 2:17:54 (Grandma's) - 2014)
Marathon: 2:19:47 (Indianapolis Monumental - 2013)
Marathon: 2:19:49 (Indianapolis Monumental - 2010)
Aided PR's:
10K: 29:38 (Des News - 2011)
Half Marathon: 1:05:30 (TOU Half - 2011)
Marathon: 2:18:09 (St George - 2007)
Marathon: 2:17:35 (Boston - 2011) Short-Term Running Goals: Diagnosed with Ankylosing Spondylitis in June of 2008. Started taking Enbrel in March, 2009.
Run as much as I can, and race as well as I can. Make the most of however much time I have left as an able-bodied runner.
Training for the 2018 Colorado Marathon Long-Term Running Goals: Run until I'm old, and then run some more. Stand tall. Personal: 1 wife, 2 kids. 1 cat. Work as a GIS Specialist/Map Geek
Endure and persist; this pain will turn to your good. - Ovid
Therefore, since we have been justified through faith, we have peace with God through our Lord Jesus Christ, through whom we have gained access by faith into this grace in which we now stand. And we rejoice in the hope of the glory of God. Not only so, but we also rejoice in our sufferings, because we know that suffering produces perseverance; perseverance, character; and character, hope. And hope does not disappoint us, because God has poured out his love into our hearts by the Holy Spirit, whom he has given us. - Romans 5:1-5
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3191.10 | 211.10 | 120.00 | 23.55 | 0.00 | 3545.75 |
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| Saucony Kinvara V Blue Miles: 327.25 | Saucony Kinvara V Miles: 72.50 | Asics Blue/Yellow Miles: 157.50 | Brooks PureFlow Miles: 34.00 | Nike Zoom Fly Miles: 128.75 | New Balance Miles: 4.00 | Gaudy Blue And Yellow Sauconies Miles: 495.00 | Saucony Kinvara V Blue2 Miles: 505.00 | Saucony Trail Shoe Miles: 102.25 | Saucony Type A6 Miles: 167.00 | Brooks PureConnect Miles: 460.50 | Saucony Zealot Miles: 458.75 | Saucony Kinvara 6 Miles: 419.50 | Hoka Clifton Miles: 192.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Fossil Creek to Mason Trail. 10 miles, about 7:25/mile.
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| Saucony Kinvara V Blue Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Fossil Creek to Mason. 9 miles, no watch.
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| Saucony Kinvara V Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Loveland Trail. 15 miles, averaged about 6:30/mile.
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| Asics Blue/Yellow Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Power Trail to Poudre Trail. 10 miles, averaged about 7:10/mile.
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| Saucony Kinvara V Blue Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Power Trail to Spring Creek Trail. 10 miles, averaged 7:20/mile.
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| Brooks PureFlow Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Power Trail to Spring Creek Trail. 10 miles, no watch.
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| Nike Zoom Fly Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Power Trail to Poudre Trail south. No watch. 10 miles.
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| Saucony Kinvara V Blue Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Power Trail to Spring creek Trail. 9 miles, no watch.
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| Saucony Kinvara V Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.50 | 0.00 | 0.00 | 0.00 | 0.00 | 14.50 |
| Spring Creek Trail with Mike. 14.5 miles, no watch.
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| Saucony Kinvara V Blue Miles: 14.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Fossil Creek. 4 miles, no watch.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.75 | 0.00 | 0.00 | 0.00 | 0.00 | 8.75 |
| Power Trail and then back roads with Mike. Very slippery today. 8.75 miles.
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| Saucony Kinvara V Blue Miles: 8.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Fossil Creek to Mason. 7 miles, no watch.
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| Nike Zoom Fly Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Power Trail to Poudre Trail. 10 miles, averaged 6:55/mile.
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| Saucony Kinvara V Blue Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Boyd Lake, 12 miles, averaged 6:15/mile.
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| Asics Blue/Yellow Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Power Trail to Harmony. 6 miles, averaged 7:20/mile.
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| Saucony Kinvara V Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Power Trail to Spring Creek. 10 miles
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| Saucony Kinvara V Blue Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Power Trail to Poudre Trail. 10 mile.s
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| Asics Blue/Yellow Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Power Trail to Poudre Trail south. 10 miles, averaged 6:45/mile.
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| Nike Zoom Fly Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.25 | 0.00 | 3.75 | 0.00 | 0.00 | 10.00 |
| Power Trail to Spring Creek. 10 miles. Did 5x4-minute fartlek, 2-min recoveries. Averaged about 5:30-5:35 pace on the intervals. Rust-buster workout.
Averaged 6:41/mile overall.
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| Saucony Kinvara V Blue Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Power Trail to Poudre Trail. 10 mile, averaged 6:55/mile.
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| Saucony Kinvara V Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 6.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Fossil Creek to Mason to Coventry to Kathy Fromme Prairie. Did 6 miles of tempo on the way back...averaged around 6:00/mile. 16 miles total, averaged 6:45/mile.
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| Saucony Kinvara V Blue Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Power Trail to Poudre Trail south with Mike. 10 miles, averaged 6:40/mile.
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| Gaudy Blue And Yellow Sauconies Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Power Trail to Spring Creek Trail. 10 miles, averaged about 7:20/mile.
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| Brooks PureFlow Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8
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| Saucony Kinvara V Blue Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Neighborhood Loop, 3.5 miles, no watch
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| Gaudy Blue And Yellow Sauconies Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.75 | 0.00 | 0.00 | 0.00 | 0.00 | 5.75 |
| Power Trail to Harmony. 5.75 miles, averaged 6:45/mile.
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| Saucony Kinvara V Blue2 Miles: 5.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.25 | 0.00 | 0.00 | 0.00 | 0.00 | 13.25 |
| Redstone with Mike and Craig.13.25 miles, averaged about 6:15/mile overall. It unintentionally turned into a true progression run; when I checked mile splits afterward, each successive mile was faster than the previous. We started over 7-min pace, were at 6:20 by the halfway point turnaround, and were 5:35-5:25 for the last 3 miles. So a solid workout.
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| Gaudy Blue And Yellow Sauconies Miles: 13.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.25 | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 |
| Donath Lake Loop. 6.25 miles, 7:15/mile.
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| Asics Blue/Yellow Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Power to Poudre with Mike. 10 miles, averaged 6:45/mile.
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| Gaudy Blue And Yellow Sauconies Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| In Casper, WY for work. Ran on a trail along the N Platte River from my hotel, 8 miles, averaged 7:45/mile |
| Nike Zoom Fly Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Power Trail to Spring Creek Trail. 10 miles, averaged 6:40/mile. |
| Saucony Kinvara V Blue Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Power Trail to Poudre south. 10 miles, averaged 6:22/mile.
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| Saucony Kinvara V Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Power Trail, then out to Strauss Cabin Rd and Zeigler. 16 miles, averaged 7:02/mile.
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| Gaudy Blue And Yellow Sauconies Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Arapahoe Bend with Kent. 8.5 miles, about 7:15/mile.
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| Saucony Trail Shoe Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Power Trail to Spring Creek with Mike. 10 miles, averaged 6:36/mile.
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| Gaudy Blue And Yellow Sauconies Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.75 | 0.00 | 0.00 | 0.00 | 0.00 | 7.75 |
| In Montrose, CO for work. Ran on the bike trail south on near 550. 7.75 miles, averaged 6:35/mile.
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| Saucony Kinvara V Blue2 Miles: 7.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 3.50 | 0.00 | 0.00 | 10.00 |
| Power Trail to Poudre Trail. Did 10x2-minute fartlek. Interval pace averaged around 5:25/mile. 10 miles total, averaged 6:30/mile.
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| Saucony Kinvara V Blue2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Power Trail to Poudre Trail. 10 miles, averaged 7:15/mile.
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| Asics Blue/Yellow Miles: 10.00 |
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| | Race: |
Loveland Sweetheart Classic (4 Miles) 00:21:06, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 2.00 | 2.00 | 0.00 | 10.00 |
| Ran the Loveland Sweetheart Classic (4-miler) to kick off the 2015 season. I was hoping to at least run under 21:00, but fell a little short of that. Definitely not in the same shape as I was 2 years ago, when I ran 20:23 on the same course.
Good weather, mid-40s with no wind. The course is fairly flat, with some short hills and inclines. Mixed road and bike path. The race started well for me, and I took the lead after about half a mile, and I didn't expect anyone to go with me. But a guy (Scott Foley) caught up to me a little before 2 miles, and he looked pretty good. My first two miles were both 5:08, but I was starting to slow down. My last two miles were both right at 5:25, whereas Scott ran his at about 5:15, and finished about 25 seconds ahead of me.
So I've got a ways to go in terms of fitness, but it's an okay start. Next race will be Sharin O the Green 5K on St Patty's day, and then Canyonlands Half the next week in Moab.
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| Gaudy Blue And Yellow Sauconies Miles: 5.50 | Saucony Type A6 Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Neighborhood Loop. 3.5 miles, averaged about 7:45/mile.
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| Saucony Kinvara V Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Feeling a little under the weather, so kept it shorter today. Ran with Mike, 7 miles, averaged 6:56/mile.
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| Gaudy Blue And Yellow Sauconies Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| pOWER Trail. No watch. 4 miles
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| Gaudy Blue And Yellow Sauconies Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| am - Fossil Creek. 4 miles, no watch
noon - Power Trail to Spring Creek Trail. 8 miles, no watch.
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| Nike Zoom Fly Miles: 4.00 | Saucony Kinvara V Blue Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Fossil Creek to Mason Trail to Spring Creek Trail. Snowing. 15 miles, averaged 6:50/mile.
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| Gaudy Blue And Yellow Sauconies Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Power Trail. 5 miles, no watch.
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| Brooks PureFlow Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Power Trail to Spring Creek Trail, with Mike. 10 miles, averaged 6:37/mile.
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| Asics Blue/Yellow Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| am - fossil creek trail, 4 miles, no watch
noon - power trail to spring creek. 8 miles, about 7:30/mile.
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| Saucony Kinvara V Miles: 4.00 | Saucony Kinvara V Blue2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.75 | 0.00 | 0.00 | 0.00 | 0.00 | 10.75 |
| Loop around Donath and then north on Southridge Greens loop. 10.75 miles total.
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| Gaudy Blue And Yellow Sauconies Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| In Sacramento for work. Had a little bit of time before my flight and did an easy 4 miles. Had to work off a little bit of the In-and-Out Burger.
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| Saucony Kinvara V Blue2 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Centennial Rd with Craig and Mike. Just over 13 miles, not sure of pace. The hills worked my quads over, though.
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| Gaudy Blue And Yellow Sauconies Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Neighborhood-Power Trail-Lemay loop. 7 miles, 8:00/mile.
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| Saucony Kinvara V Blue Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Power Trail to Spring Creek Trail with Mike. 10 miles, averaged 6:28/mile.
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| Gaudy Blue And Yellow Sauconies Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Power trail to Poudre Trail. 10 miles, with strides .Averaged 7:12/mile.
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| Asics Blue/Yellow Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.25 | 0.00 | 3.75 | 0.00 | 0.00 | 10.00 |
| Power Trail to Poudre Trail south. Did a 7x3-minute fartlek. Pretty darn slow, about 5:30-5:45 pace on the intervals. 10 miles total, averaged 6:50/mile.
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| Gaudy Blue And Yellow Sauconies Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Power Trail to Spring Creek Trail. 10 miles, averaged 7:05/mile.
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| Saucony Kinvara V Blue2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM - Fossil Creek Trail, 4 miles, no watch
noon - Power Trail to Poudre Trail, 8 miles, 7:10/mile.
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| Saucony Kinvara V Miles: 4.00 | Saucony Kinvara V Blue Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 4.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Redstone Canyon with Mike and Craig. Did a little bit of tempo at the end, got down to 5:30-pace by the last mile. 14 miles total, averaged about 6:40/mile.
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| Saucony Trail Shoe Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Ran to Altitude Running store and back. 7 miles, 7:30/mile.
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| Gaudy Blue And Yellow Sauconies Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 4.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Boyd Lake with Mike. 11 miles, did about 4mp miles on the way back. Averaged 6:15/mile overall.
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| Saucony Kinvara V Blue2 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.75 | 0.00 | 0.00 | 0.00 | 0.00 | 4.75 |
| In Phoenix, ran on some random neighborhood roads from my hotel. 4.75 miles, averaged 7:45/mile.
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| Gaudy Blue And Yellow Sauconies Miles: 4.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Power Trail to Spring Creek Trail. 8 miles, 6 strides on the way back. Averaged 7:13/mile.
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| Asics Blue/Yellow Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Power Trail. 5 miles, did some strides on way back. Averaged 7:02/mile.
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| Nike Zoom Fly Miles: 5.00 |
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| | Race: |
Sharin O The Greek 5K (3.107 Miles) 00:15:44, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.40 | 0.00 | 0.00 | 3.10 | 0.00 | 8.50 |
| Sharin O The Green 5K. Perfect morning: low 40s, sunny and no wind at race time. I tried to take it out fairly conservative and make sure I ran within my fitness level. Started out in 6-7 place for the 1st mile, moved up into 4th during Mile 2, and dropped the folks behind my during the last mile. Tried to catch up to 3rd, but the 3rd place guy surged hard and ended up 2nd, whereas I died off the last 600m, so never really got close to him.
Much better race than the 4-miler last month, and I was 2 seconds faster than last year at this same race (although last year was a little windy). So a step forward in any case.
Mile splits were 5:00, 5:06, 5:03.
Canyonlands next week!
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| Gaudy Blue And Yellow Sauconies Miles: 5.00 | Saucony Type A6 Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Fossil Creek to Mason to Cathy Fromme, with Kent. 12 miles, averaged 8:10/mile.
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| Gaudy Blue And Yellow Sauconies Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.75 | 0.00 | 0.00 | 0.00 | 0.00 | 12.75 |
| noon - ran home. 7.75 miles, averaged 7:40/mile.
pm - run club at Altitude. 5 miles, about 7:50/mile.
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| Saucony Kinvara V Blue2 Miles: 7.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| am - Fossil Creek Park, 4 miles, no watch.
pm - Power Trail to Spring Creek Trail. 8 miles with strides, averaged 7:04/mile.
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| Saucony Kinvara V Blue Miles: 8.00 | Gaudy Blue And Yellow Sauconies Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 4.00 | 1.00 | 0.00 | 0.00 | 12.00 |
| Power Trail to Spring Creek Trail. 12 miles, did 5 miles of tempo. (5:56, 5:57, 5:43, 5:35, 5:29)
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| Saucony Kinvara V Blue2 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.25 | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 |
| Easy 6 miles before leaving to Moab.
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| Gaudy Blue And Yellow Sauconies Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran 4 miles up the dirt road from Pack Creek Ranch, where we are staying for the Moab race.
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| Saucony Trail Shoe Miles: 4.00 |
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| | Race: |
Canyonlands Half Marathon (13.109 Miles) 01:09:41, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.90 | 0.00 | 13.10 | 0.00 | 0.00 | 16.00 |
| Canyonlands Half Marathon. This was my 5th time running this race, and I finally got the win this year. We had great day to run...mid-50s at start, mid-60s at finish, with a slight tailwind at times. So it got a bit warm in the direct sun, but for Moab that's about as good as it gets.
I forgot to wear my watch to the start, so that will make this entry pretty short. Based on my 15:44 5K last weekend, race calculators projected me in the low-1:12s, so my goal was to break 1:12.
Without the watch, though, I had no idea of pace, so I just ran by what felt right. Turned out to be a good move. I had broken away by the end of the first mile, and ended up winning by nearly 3 minutes. My pace never felt that quick, plus I died the last couple miles (as usual...that course has a grueling, boring finish), so I was very (pleasantly) surprised to cross the finish line and see that I ran under 1:10 (1:09:41 officially). It's always nice to break your goal time by 2 minutes. So I may have to do the no-watch thing more often. The favorable wind also surely helped, although may have been canceled by the temperature...I could feel myself speed up every time I ran through shade!
So it was a really nice race for me. Beat by previous best Canyonlands time by about 2:30, and I may have to count this as my "non-downhill altitude PR" as well, as my previous best was 1:09:50 at The Other Half back in 2009.
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| Saucony Type A6 Miles: 16.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Another 4-miler from Pack Creek Ranch with Mike.
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| Saucony Trail Shoe Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Power Trail to Poudre Trail. 8 miles, averaged 7:45/mile. Still a bit sore and tired from the race Saturday.
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| Gaudy Blue And Yellow Sauconies Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM - Fossil Creek Trail. 4 miles, no watch.
noon - Power Trail to Spring Creek Trail. 8 miles, averaged 7:39/mile.
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| Nike Zoom Fly Miles: 8.00 | Asics Blue/Yellow Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| Power Trail to Poudre Trail. 11.5 miles, averaged 6:50/mile. Most of soreness from Saturday is gone.
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| Saucony Kinvara V Blue2 Miles: 11.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| am - Fossil Creek Trail, 4 miles, no watch
noon - Power Trail to Spring Creek Trail, 8 miles, 7:40/mile.
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| Asics Blue/Yellow Miles: 4.00 | Gaudy Blue And Yellow Sauconies Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.25 | 0.00 | 0.00 | 0.00 | 0.00 | 12.25 |
| am - Fossil Creek Trail, 4 miles, no watch
noon - Power Trail to Poudre Trail. 8.25 miles, averaged 7:30/mile
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| Nike Zoom Fly Miles: 4.00 | Saucony Kinvara V Blue Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.75 | 0.00 | 0.00 | 0.00 | 0.00 | 15.75 |
| Horsetooth Half Loop, plus one loop around Pineview, with Mike. 15.75 miles, averaged 6:49/mile
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| Saucony Kinvara V Blue2 Miles: 15.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Neighborhood Loop. 3.5 miles, no watch.
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| Brooks PureFlow Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| am - Fossil Creek Trail. 5 miles, no watch.
noon - Power Trail to Spring Creek Trail. 8 miles, about 7:45/mile.
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| Asics Blue/Yellow Miles: 5.00 | Gaudy Blue And Yellow Sauconies Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.75 | 0.00 | 0.00 | 0.00 | 0.00 | 12.75 |
| am - Fossil Creek Trail to Mason Trail. 7 miles, no watch
pm - Power Trail north to Harmony. 5.75 miles, 7:15/mile
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| Saucony Kinvara V Miles: 7.00 | Nike Zoom Fly Miles: 5.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Boyd Lake. 13 miles, 7:06/mile.
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| Saucony Kinvara V Blue2 Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.25 | 0.00 | 0.00 | 0.00 | 0.00 | 13.25 |
| Missed the last 2 days due to head cold. Ran a big loop from my house with Mike. 13.25 miles, averaged 6:50/mile
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| Gaudy Blue And Yellow Sauconies Miles: 13.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Power Trail from house. 5 miles, no watch.
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| Saucony Kinvara V Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.75 | 0.00 | 0.00 | 0.00 | 0.00 | 10.75 |
| Power Trail to Poudre Trail with Mike. 10.75 miles, averaged 6:28/mile.
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| Saucony Kinvara V Blue2 Miles: 10.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
| noon - Power Trail to Spring Creek Trail, 9 miles, averaged 7:23/mile.
pm - Neighborhood Loop, with Seth on his bike. 3.5 miles, averaged 8:14/mile.
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| Nike Zoom Fly Miles: 3.50 | Gaudy Blue And Yellow Sauconies Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 3.00 | 3.00 | 0.00 | 0.00 | 13.00 |
| Workout. Power Trail to Spring Creek Trail west. Warmed up 5 miles, then did 3-2-1 cutdown, with 0.5-mile recoverage after the 3-mile, and 0.3-mile recovery after the 2-mile.
Splits were (5:38, 5:35, 5:32), (5:26, 5:19), (5:13)
13 miles total, averaged 6:18/mile. Good workout.
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| Saucony Kinvara V Blue2 Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| noon - Power Trail to Spring Creek Trail. 9 miles, averaged 7:16/mile.
pm - Fossil Creek Park, no watch
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| Asics Blue/Yellow Miles: 4.00 | Gaudy Blue And Yellow Sauconies Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| am - Power Trail. 5 miles, no watch.
noon - Spring Creek trail. 8 miles.
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| Saucony Kinvara V Blue Miles: 5.00 | Saucony Kinvara V Blue2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 6.50 | 0.00 | 0.00 | 0.00 | 14.00 |
| Ran the Budweiser Biergarten Run with Mike. This was a fun run/walk/bike that went from Old Town out to the Budweiser plant northeast of town, and a fund raiser for United Way. It was an untimed event, so doesn't count as a race report. :-)
Mike and I did about 7 miles before the "race", and then the race itself was 6.5 miles according to my garmin. We did the 6.5 miles in 38:00, so averaged just a little under 6:00/mile. Kept it conversational the whole way.
Had the best pancakes ever at the post-race party.
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| Gaudy Blue And Yellow Sauconies Miles: 7.00 | Saucony Type A6 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| A couple miles through the neighborhood with Seth on his bike.
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| Brooks PureFlow Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| noon - Power Trail to Poudre Trail south with Mike. 9 miles, averaged 6:31/mile.
pm - run club from Altitude. 5 miles on the Mason Trail, averaged 8:10/mile.
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| Gaudy Blue And Yellow Sauconies Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| am - Fossil Creek Park, 5 miles, no watch
noon - Power Trail to Poudre Trail. 8 miles, averaged 7:30/mile.
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| Asics Blue/Yellow Miles: 5.00 | Saucony Kinvara V Blue Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.75 | 0.00 | 0.00 | 0.00 | 0.00 | 11.75 |
| am - Power Trail from house. 5.75 miles, no watch
noon - Power Trail to Spring Creek Trail. 6 miles, averaged 7:15/mile.
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| Saucony Kinvara V Blue Miles: 5.75 | Saucony Kinvara V Blue2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Power Trail with Seth
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| Gaudy Blue And Yellow Sauconies Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.25 | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 |
| Donath Lake Loop. 6.25 miles, no watch. Got hailed on.
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| Asics Blue/Yellow Miles: 6.25 |
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| | Race: |
Horsetooth Half Maratho (13.109 Miles) 01:15:27, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.90 | 0.00 | 13.10 | 0.00 | 0.00 | 16.00 |
| Horsetooth Half Marathon, 4th time doing this race. This year there was a 15mph headwind for the first 6 miles, and then crosswind/tailwind thereafter. There was not much competition this year either...I guess guys from Boulder or the Springs don't want to drive up to do a brutally slow half marathon for a measley $300. But I'm all about that.
We went out really slow, due to the hills and the wind. Then I ended up breaking away from my training partner Mike on the last uphill, which is about halfway through the race. I felt like I was cruising once I got the tailwind, but none of the splits were very fast, and my finish time was 1:15:27, so quite a bit slower than any other year. They had to detour the course due to a bridge being out, so I though it might be long, but on thee other hand, it was recertified...so it was probably an accurate course, but that initially headwind must have slowed things down more than I thought.
A win is a win, and I felt pretty smooth the whole way. All in all a good effort. It's just funny how Moab was much faster than I expected, but then this one was much slower.
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| Saucony Type A6 Miles: 16.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Power Trail to spring Creek Trail with Mike. 8 miles, averaged 7:05/mile. Sore from the race yesterday.
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| Gaudy Blue And Yellow Sauconies Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Power Trail to Spring Creek Trail east. Still pretty sore/tired from Sunday, so I just did 7 miles. Averaged about 8:00/mile.
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| Saucony Kinvara V Blue2 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| am - Fossil Creek Park. 4 miles, no watch
noon - Power Trail to Spring Creek Trail west. 8 miles, no watch.
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| Nike Zoom Fly Miles: 4.00 | Asics Blue/Yellow Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| noon - Power Trail to Poudre Trail. 8 miles, no watch.
pm - neighborhood loop with Seth. 3.5 miles, no watch
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| Brooks PureFlow Miles: 3.50 | Gaudy Blue And Yellow Sauconies Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Lory with Mike. 14 miles, no watch
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| Saucony Trail Shoe Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 2.00 | 0.00 | 2.00 | 0.00 | 11.00 |
| Workout with Mike. 4-mile warmup, then 2-mile MP tempo (5:43, 5:44). Then 2-miles easy, then 1-minute-on-1-minute-off fartlek. First 6 intervals were in the 5:00-5:05 pace range, and the last 4 were all around 4:45-pace.
11 miles total, averaged 6:23/mile.
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| Saucony Kinvara V Blue2 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| noon - Power Trail to Spring Creek Trail. 7 miles, averaged 7:50/mile.
pm - 5 miles in loveland. Averaged 7:58/mile.
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| Saucony Kinvara V Miles: 5.00 | Gaudy Blue And Yellow Sauconies Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.75 | 0.00 | 0.00 | 3.25 | 0.00 | 11.00 |
| Workout. Warmed up for 4 miles, then did 6x1km, with 1:30 recovery.
Splits were 3:06, 3:04, 3:10, 3:04, 3:08, and 1:30. I cut the last one short due to heat and just petering out...was going to do me more harm than good than to try to finish at my workout pace.
11 miles, averaged about 6:30/mile.
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| Saucony Kinvara V Blue2 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| am - Power Trail. 5 miles, no watch
noon - Power Trail to Spring Creek Trail. 7 miles, 7:34/mile.
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| Nike Zoom Fly Miles: 5.00 | Gaudy Blue And Yellow Sauconies Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy 4 with strides. 7:05/mile.
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| Saucony Kinvara V Blue Miles: 4.00 |
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| | Race: |
Cinco Cinco 5K (3.107 Miles) 00:15:49, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.90 | 0.00 | 0.00 | 3.10 | 0.00 | 10.00 |
| Did a 5K on CSU campus today. Ran a decent time, won by 30 seconds, so can't complain. Mile splits were 5:05, 5:00, 5:10. Final time 15:49.
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| Gaudy Blue And Yellow Sauconies Miles: 4.00 | Saucony Type A6 Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Power Trail to Poudre Trail south. 10 miles, with strides
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| Brooks PureConnect Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Power Trail to Spring Creek Trail. 7 miles, averaged 6:30/mile.
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| Saucony Kinvara V Blue2 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| am - Fossil Creek Trail to Mason Trail. 7 miles, no watch.
pm - I flew out to Phoenix for a meeting, and had some time before my flight back, so I ran about 4 miles. Did not have a watch or gps.
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| Gaudy Blue And Yellow Sauconies Miles: 4.00 | Brooks PureConnect Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 3.00 | 1.00 | 0.00 | 10.00 |
| Warmed up 3 miles, then did 8x0.5-mile, with 0.25-mile recoveries. Pace was pretty sluggish for most of them, although it improved over the workout.
2:42, 2:42, 2:36, 2:36, 2:32, 2:30, 2:35, 2:31
10 miles total, averaged about 6:30/mile.
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| Saucony Kinvara V Blue2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.75 | 0.00 | 0.00 | 0.00 | 0.00 | 7.75 |
| Ran home. 7.75 miles, averaged 7:10/mile.
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| Gaudy Blue And Yellow Sauconies Miles: 7.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Boyd Lake with Mike. 14 miles, averaged 6:38/mile
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| Brooks PureConnect Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Power Trail up to Harmony. 6 miles, averaged 7:50/mile.
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| Nike Zoom Fly Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 1.00 | 0.00 | 9.00 |
| Ran with Mike from my house. We warmed up out to Fossil Creek Park, and then did 10 or 12 sprint reps up the grass hill. I felt amazing slow and unexplosive, which I guess I why I'm doing the workout. Cooled down the Fossil Creek and Mason trails. 9 miles total, averaged 6:59/mile.
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| Saucony Kinvara V Blue2 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles on the treadmill in Bismarck, ND
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| Brooks PureConnect Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 4.00 | 2.00 | 0.00 | 0.00 | 10.00 |
| Warmed up 2 miles, then did 3-2-1, with 0.5-mile recovery after the 3-mile interval, and 0.3-mile recovery after the 2-mile. Splits were upper 5:30s to 5:40 on the first few miles, and then about 5:30 for the last couple. Not too fast.
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| Saucony Kinvara V Blue2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| am - fossil creek trail, 4 miles, no watch.
noon - Mason Trail to Spring Creek Trail. 8 miles, averaged 7:28/mile. Did strides on the way back.
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| Nike Zoom Fly Miles: 4.00 | Gaudy Blue And Yellow Sauconies Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.25 | 0.00 | 0.00 | 0.00 | 0.00 | 14.25 |
| Arapahoe Bend with Mike, 5 laps. 14.25 miles, averaged 6:28/mile.
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| Brooks PureConnect Miles: 14.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Donath Lake Loop with Kent. 6 miles, averaged 7:39/mile.
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| Gaudy Blue And Yellow Sauconies Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 0.00 | 3.00 | 0.00 | 0.00 | 12.50 |
| noon - Warmed up 3 miles, then did 8x2-minute fartlek, with 1-minute recoveries. Per my usual trend, felt slow and sluggish the whole time. Generally around 5:05-5:10/mile pace for the intervals. Bolder Boulder may be a slog this year. 8 miles total, averaged 6:40/mile.
pm - run club. 4.5 miles, about 7:40/mile.
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| Brooks PureConnect Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles in the rain, Power Trail.
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| Gaudy Blue And Yellow Sauconies Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Power Trail to Spring Creek Trail. 10 miles, averaged 7:30/mile.
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| Brooks PureConnect Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Power Trail, 4.5 miles in the rain.
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| Saucony Kinvara V Blue2 Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Redstone with Mike. 13 miles, averaged 6:25/mile.
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| Saucony Trail Shoe Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ran around the Cottonwood Plains neighborhood. 5-ish miles, no watch, did some strides.
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| Nike Zoom Fly Miles: 5.00 |
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| | Race: |
Bolder Boulder 10K (6.214 Miles) 00:33:19, Place overall: 36, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.80 | 0.00 | 6.20 | 0.00 | 0.00 | 12.00 |
| Bolder Boulder. Had a beautiful morning (upper 40s for temps, no wind), but did not have a good race. First 2 miles were fine, but the rest was a slog, and kind of bagged it by the end. I guess 1st time is the charm for Bolder Boulder, since my 2013 race was pretty good, and the last two have been pretty bad.
Ended up 36th overall. The low point of the race was when it took me 4 miles to catch up to a guy wearing a red Power Rangers costume, and then I could never really shake him...kept hearing people cheer for the Power Rangers guy, which is demoralizing. About the only thing that kept me going to making sure I didn't lose to him...I decided I would just quit running if that happened, and part of me hoped that it would.
Another guy dressed as a hot dog also did quite well, but did not give me a run for the money like the Power Rangers guy.
Oh well. Next race.
Splits: 5:07, 5:08, 5:31, 5:27, 5:17, 5:28
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| Saucony Type A6 Miles: 12.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Power Trail to Spring Creek Trail. 7 miles, no watch
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| Brooks PureConnect Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.75 | 0.00 | 0.00 | 0.00 | 0.00 | 9.75 |
| Power Trail to Poudre Trail. 9.75 miles, averaged 7:33/mile.
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| Gaudy Blue And Yellow Sauconies Miles: 9.75 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.25 | 0.00 | 0.00 | 0.00 | 0.00 | 10.25 |
| Power Trail to Poudre Trail south. 10.25 miles, averaged 7:15/mile.
|
| Saucony Kinvara V Blue2 Miles: 10.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Power Trail to Spring Creek Trail. 10 miles, averaged 6:47/mile.
Find the Power Ranger.
|
| Brooks PureConnect Miles: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Boyd Lake with Mike. 14 miles, averaged 6:38/mile.
|
| Saucony Kinvara V Blue2 Miles: 14.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Ran on dirt roads and trails in Custer State Park, SD. 7 miles.
|
| Brooks PureConnect Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| Ran on dirt roads and trails in Custer State Park, SD. . 9.5 miles.
|
| Saucony Trail Shoe Miles: 9.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.75 | 0.00 | 0.00 | 0.00 | 0.00 | 7.75 |
| In Huron, SD for work. Ran around the town after my trainings were over. Just under 8 miles. Hot and windy.
|
| Brooks PureConnect Miles: 7.75 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| finished up work in Huron, then drove home. No run.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| noon - Power Trail to Spring Creek Trail. 8 miles, averaged 7:15/mile.
pm - neighborhood loop with Seth
|
| Nike Zoom Fly Miles: 3.50 | Gaudy Blue And Yellow Sauconies Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Power Trail to Spring Creek. 9 miles, averaged 7:08/mile.
|
| Brooks PureConnect Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.50 | 0.00 | 0.00 | 0.00 | 0.00 | 15.50 |
| Boyd Lake. 15.5 miles, averaged 7:08/mile.
|
| Saucony Kinvara V Blue2 Miles: 15.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.75 | 0.00 | 0.00 | 0.00 | 0.00 | 5.75 |
| Power Trail, 5.75 miles, no watch.
|
| Asics Blue/Yellow Miles: 5.75 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| noon - Power Trail to Spring Creek Trail. 8 miles, averaged 7:07/mile
pm - club run, Mason to Fossil Creek Trail. 5 miles, about 7:10/mile
|
| Brooks PureConnect Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| noon - Power Trail to Spring Creek Trail. 6 miles, averaged 7:40/mile.
pm - ran around Loveland. 6 miles, about 7:55/mile.
|
| Gaudy Blue And Yellow Sauconies Miles: 6.00 | Saucony Kinvara V Blue2 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran home. 10 miles, no watch.
|
| Saucony Kinvara V Blue Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Power Trail to Spring Creek Trail. 10 miles, averaged 6:37/mile.
|
| Brooks PureConnect Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Fossil creek to Mason Trail. 6 miles, no watch. Did not have time for an afternoon run.
|
| Gaudy Blue And Yellow Sauconies Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Spring Creek Trail with Mike (9.25 miles), then did Kathy Fromme Prairie solo, to finish off the run. 15 miles total, averaged 7:10/mile.
|
| Brooks PureConnect Miles: 15.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 3.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Power Trail and Spring Creek Trail with Mike. 10 miles, averaged 6:22/mile. Last 3 miles were 5:45-5:50 range.
|
| Saucony Kinvara V Blue2 Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Fossil Creek Trail to Mason Trail. 7 miles.
|
| Brooks PureConnect Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Didn't have much time today, so just ran 2 miles. Better than 0.
|
| Nike Zoom Fly Miles: 2.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.25 | 0.00 | 0.00 | 0.00 | 0.00 | 13.25 |
| am - Cottonwood Plains-Donath Loop. 6.25 miles, averaged 7:45/mile.
noon - Power Trail to Spring Creek Trail east. 7 miles, averaged 6:33/mile.
|
| Gaudy Blue And Yellow Sauconies Miles: 6.25 | Saucony Kinvara V Blue2 Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| am - Loveland Trail. 8 miles, averaged 7:30/mile.
noon - Power Trail to Edora. 5 miles, averaged 7:30/mile.
|
| Asics Blue/Yellow Miles: 5.00 | Saucony Kinvara V Blue Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Boyd Lake with Mike. 15 miles, averaged 6:38/mile.
|
| Brooks PureConnect Miles: 15.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Neighborhood Loop, 3.5 miles, no watch.
|
| Nike Zoom Fly Miles: 3.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.75 | 0.00 | 0.00 | 0.00 | 0.00 | 13.75 |
| am - Power Trail to Poudre Trail south with Mike. 10.25 miles, averaged 6:25/mile.
pm - neighborhood loop with Seth. 3.5 miles, no watch.
|
| Asics Blue/Yellow Miles: 3.50 | Brooks PureConnect Miles: 10.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.25 | 0.00 | 0.00 | 0.00 | 0.00 | 13.25 |
| am - Southridge Greens Loop + Fossil Creek Trail. 7.25 miles, averaged 7:59/mile.
noon - Power Trail to Spring Creek Trail. 6 miles, no watch.
|
| Saucony Kinvara V Blue Miles: 6.00 | Gaudy Blue And Yellow Sauconies Miles: 7.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| am - Kathy Fromme Prairie with Kent. 8 miles, averaged 7:24/mile.
noon - Power to Spring Creek Trail. 5 miles, averaged 7:30/mile.
|
| Saucony Kinvara V Blue2 Miles: 8.00 | Brooks PureConnect Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Poudre Trail. 11 miles, averaged 6:55/mile
|
| Saucony Kinvara V Blue Miles: 11.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.50 | 0.00 | 0.00 | 0.00 | 0.00 | 15.50 |
| Power Trail to Strauss Cabin to Horsetooth to Zeigler, and back. 15.5 miles, 6:55/average.
|
| Brooks PureConnect Miles: 15.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Backcountry camping. None of the trails looked very fun to run on, so I didn't run. But we hiked about 8 miles total, 1500' vertical in 4 miles, then back.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| noon - Power Trail to Spring Creek Trail. 10 miles, no watch.
|
| Gaudy Blue And Yellow Sauconies Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| noon - Power Trail to Spring Creek Trail. 6 miles, no watch
pm - Loveland Trail. 7 miles, averaged 7:30/mile
|
| Saucony Kinvara V Blue2 Miles: 7.00 | Brooks PureConnect Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| am - Cathy Fromme Prairie with Kent. 6 miles, 7:35/mile.
noon - Power Trail to Poudre Trail. 7 miles.
|
| Saucony Kinvara V Blue Miles: 7.00 | Gaudy Blue And Yellow Sauconies Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Power to Spring Creek. 8 miles, 7:09/mile
|
| Brooks PureConnect Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Fossil Creek Park with Seth. No watch. Did a few strides.
|
| Nike Zoom Fly Miles: 4.00 |
|
| | Race: |
Firekracker 5K (3.107 Miles) 00:15:41, Place overall: 8 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 3.00 | 0.00 | 7.00 |
| Firekracker 5K, elite race. The "elite" race is after the "citizen race", and is 4-loop course around the city park race. You need to run 19:00 to qualify. Money 5-deep, starting at $600 for 1st. That's enough to bring out the big dogs.
Race started at 8:30am, and it was pretty warm by then, well above 70 degrees. I tried not to get pulled out too hard and stayed well behind the leaders, but still went through the 1st mile in 4:50. This probably hurt the rest of my race, as my next 2 miles were 5:08 and 5:10. I worked my way up during the race, probably passed 3 people, but got passed back by one guy with about 600m to go and didn't have the fortitude to really attempt to go with him. Ended up 8th place, with 15:41. I think the top 5 were all under 15:10, and 1st was 14:43, which is smoking at altititude, on roads, in the heat.
Fairly happy with my time, given I've done no workouts since Bolder Boulder.
|
| Gaudy Blue And Yellow Sauconies Miles: 1.00 | Saucony Type A6 Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Donath Lake Loop. 6 miles, no watch
|
| Saucony Kinvara V Blue Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.25 | 0.00 | 0.00 | 0.00 | 0.00 | 13.25 |
| noon - Power Trail to Spring Creek Trail. 8 miles, averaged 6:41/mile.
pm - Altitude club run. 5.25 miles, averaged 6:30/mile.
|
| Brooks PureConnect Miles: 13.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 5.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| Ran Poudre Trail out to Woodward and back. Did about 5 miles of MP tempo on the way back, although I forgot my garmin so didn't know the pace.
|
| Saucony Kinvara V Blue2 Miles: 11.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
| noon - Power Trail to Spring Creek Trail. 9 miles, averaged 7:40/mile.
pm - Neighborhood Loop with Seth
|
| Nike Zoom Fly Miles: 3.50 | Gaudy Blue And Yellow Sauconies Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 5.00 | 0.00 | 0.00 | 12.00 |
| Workout. Ran on the Spring Creek Trail Warmed up on the way out (6 miles), then did 7x3-minute fartek on the way back (90s recoveries). Interval paces were in the 5:15-5:25/mile ran. 12 miles total, averaged 6:40/mile.
|
| Saucony Kinvara V Blue2 Miles: 12.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| am - Fossil Creek Trail. 5.25 miles. No watch.
noon - ran home on Power Trail. 7.75 miles, no watch.
|
| Asics Blue/Yellow Miles: 5.25 | Brooks PureConnect Miles: 7.75 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.75 | 0.00 | 0.00 | 0.00 | 0.00 | 9.75 |
| Camped in Rocky Mountain National Park last night. In the morning, Mike and I did some random loop that mixed road and trail. Ended up being just short of 10 miles.
|
| Saucony Trail Shoe Miles: 9.75 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Neighborhood Loop. 3.5 miles, no watch.
|
| Asics Blue/Yellow Miles: 3.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| noon - Power Trail to Spring Creek Trail. 9 miles, averaged 7:40/mile.
pm - Fossil Creek Park. 4 miles, no watch.
|
| Nike Zoom Fly Miles: 4.00 | Saucony Kinvara V Blue2 Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| noon - Power Trail to Poudre Trail south. 9 miles, 7:31/mile.
pm - 4 miles
|
| Gaudy Blue And Yellow Sauconies Miles: 4.00 | Brooks PureConnect Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Ran to Kathy Fromme Prairie, met Kent, and ran another 6 miles with him. Ran home. 12 miles total, about 7:20/mile.
|
| Saucony Kinvara V Blue Miles: 12.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.25 | 0.00 | 0.00 | 0.00 | 0.00 | 13.25 |
| am - Power Trail - Fossil creek loop. 8.25 miles, averaged 7:20/mile
pm - Fossil creek Park with Seth. 5 miles.
|
| Asics Blue/Yellow Miles: 5.00 | Brooks PureConnect Miles: 8.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| am - Loveland Trail toward Walmart. 9 miles, about 8:00/mile
noon - Power Trail, 4 miles, no watch.
|
| Saucony Kinvara V Blue Miles: 4.00 | Gaudy Blue And Yellow Sauconies Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 18.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Boyd Lake to US-34. 18 miles total. Was holding 6:22/mile through Mile 14, then bonked a bit (ended up 6:35/mile). Longest run since October...
|
| Brooks PureConnect Miles: 18.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Power Trail. 5.5 miles
|
| Nike Zoom Fly Miles: 5.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| am - in Redwing, MN. Mississippi River Trail with Daryl. 8 miles, about 7min/mile
pm - treadmill, 3 miles
|
| Saucony Zealot Miles: 11.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| redwing, mn
am - 8 miles on MRT with Daryl
pm - 2.5 miles in neighborhoods by hotel
|
| Saucony Zealot Miles: 10.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Redwing, MN
am - MRT with Daryl. 8 miles, 7:06/average
pm - 2 miles on park trails after work. No watch.
|
| Saucony Zealot Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Red Wing. MRT, 6 miles, no watch.
|
| Saucony Zealot Miles: 6.00 |
|
| | Race: |
Human Race 5k (3.107 Miles) 00:15:55, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.90 | 0.00 | 0.00 | 3.10 | 0.00 | 9.00 |
| Human Race 5k. I spent all week in the field in MN...long hours, lots of restaurant food, and not tons of running. Still got several doubles in,so could have been worse. But I was notsharp today. Splits were 5:08, 5:12, 5:02. Time was 15:55, about 15s slower than last year. But was not challenged,so came out with the win. Temp in the mid to upper 70s, so that did not help either.
|
| Saucony Type A6 Miles: 9.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Power Trail. 8
|
| Saucony Kinvara 6 Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Power Trail. 8
|
| Saucony Zealot Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.25 | 0.00 | 0.00 | 0.00 | 0.00 | 9.25 |
| Great Sand Dunes National Park. Ran a primitive road until I got to a stream, then turned around. Very slow due to all the sand.
|
| Saucony Zealot Miles: 9.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Neighborhood Loop. No watch. 3.5 miles.
|
| Nike Zoom Fly Miles: 3.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.25 | 0.00 | 0.00 | 0.00 | 0.00 | 10.25 |
| Power Trail to Poudre Trail 10.25 miles, about 6:50/mile.
|
| Saucony Kinvara 6 Miles: 10.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| am - Fossil Creek Trail. 4 miles, no watch
noon - Power Trail to Spring Creek Trail 9 miles, 7:20/mile
|
| Gaudy Blue And Yellow Sauconies Miles: 4.00 | Saucony Zealot Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| am - Kathy Fromme with Kent, 6 miles, 7:45/mile
noon - Power Trail to Spring Creek. 7 miles, no watch
|
| Saucony Kinvara V Blue2 Miles: 7.00 | Saucony Kinvara 6 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Power Trial to Spring Creek Trail. 9 miles, no watch.
pm - Loveland Trail, 7:30/mile.
|
| Nike Zoom Fly Miles: 4.00 | Saucony Zealot Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| am - Fossil Creek Trail, 5 miles, no watch
pm - Power Trail to Poudre Trail, 8 miles, 7:00/mile
|
| Saucony Kinvara V Blue Miles: 5.00 | Saucony Kinvara 6 Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.50 | 0.00 | 0.00 | 0.00 | 0.00 | 16.50 |
| Ran from my house to Arapahoe Bend, did ran with Mike at Arapahoe Bend. Got a ride home. Felt like crap. 16.5 miles, about 7:30/mile.
|
| Saucony Zealot Miles: 16.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| noon - Power Trail to Spring Creek Trail. 9 miles, 7:30/mile
pm - run club, Fossil Creek Trail. 5 miles, 6:45/mile
|
| Saucony Kinvara 6 Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Power Trail to Poudre Trail south. 10 miles, 7:28/mile
|
| Saucony Zealot Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| am - Kathy Fromme with Kent. 6 miles, 7:25/mile
noon - Spring Creek Trail. 8 miles, 7:30/mile
|
| Gaudy Blue And Yellow Sauconies Miles: 6.00 | Saucony Kinvara V Blue2 Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| noon - Poudre Trail. 10 miles, 7:00/mile
pm - Loveland Trail, 4 miles, 7:30/mile
|
| Brooks PureConnect Miles: 4.00 | Saucony Kinvara 6 Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| am - Power Trail. 5 miles, no watch.
noon - 9 miles on the Spring Creek. 7:25/mile.
|
| Saucony Kinvara V Blue Miles: 9.00 | Gaudy Blue And Yellow Sauconies Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Long run. Boyd Lake/Loveland and back. 20 miles, averaged 7:17/mile. Last 5 miles were a slog! But first 20-miler since last October, so I'll take it.
|
| Saucony Zealot Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Power Trail. 4 miles, no watch.
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| Asics Blue/Yellow Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| noon - Power Trail to Spring Creek Trail with Mike. 9 miles, 6:45/mile
pm - Fossil Creek Trail with Seth. 5 miles, no watch.
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| Saucony Kinvara V Blue Miles: 5.00 | Saucony Kinvara 6 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.75 | 6.00 | 0.00 | 0.00 | 0.00 | 11.75 |
| Power Trail to Poudre Trail. Warmed up 3 miles, then 6-mile tinman tempo. averaged about 6:00/mile for the tempo. Cooled down. 11.75 miles total, averaged 6:45/mile.
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| Saucony Kinvara V Blue2 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| am - Kathy Fromme with Kent. 7 miles
noon - Power Trail to Spring Creek Trail 7 miles.
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| Gaudy Blue And Yellow Sauconies Miles: 7.00 | Saucony Zealot Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Power Trail to Spring Creek Trail. 12 miles, 7:01/mile.
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| Saucony Kinvara 6 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| am - Power Trail. 5 miles, no watch.
noon - Power Trail to Poudre Trail. 9 miles, averaged 7:30/mile
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| Gaudy Blue And Yellow Sauconies Miles: 5.00 | Brooks PureConnect Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Camped at Bellaire Lake. Ran Deadman Rd. 20 miles. Deathmarch. Averaged about 8:00/mile.
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| Saucony Zealot Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.50 | 0.00 | 0.00 | 0.00 | 0.00 | 13.50 |
| Power Trail to Spring Creek with Mike. 10 miles, averaged 6:31/mile.
pm - neighborhood loop with seth. 3.5 miles, no watch
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| Gaudy Blue And Yellow Sauconies Miles: 3.50 | Saucony Kinvara 6 Miles: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| noon - Power Trail to Poudre Trail south. 10 miles, averaged 7:29/mile.
pm - Loveland. 4 miles, 7:50/mile.
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| Saucony Kinvara V Blue Miles: 4.00 | Brooks PureConnect Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| am - 6 miles with Kent, at Kathy Fromme Prairie. AVeraged 7:28/mile
noon - Power Trail to spring creek trail. 8 miles, averaged 7:15/mile.
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| Saucony Zealot Miles: 6.00 | Saucony Kinvara 6 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 4.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| am - Fossil Creek Trail 5 miles, no watch
noon - Power Trail to Poudre Trail. 9 miles, averaged 6:30/mile. Did some tempo on the way back.
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| Gaudy Blue And Yellow Sauconies Miles: 5.00 | Saucony Kinvara V Blue2 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| am - Fossil Creek Park, 5 miles, no watch
noon - Power Trail to Spring Creek Trail. 9 miles.
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| Saucony Kinvara V Blue2 Miles: 5.00 | Brooks PureConnect Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| am - Fossil Creek to Mason. 6 miles, no watch
pm - Power Trail Mason Trail Loop. 8 miles, 7:30/mile.
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| Nike Zoom Fly Miles: 6.00 | Saucony Kinvara 6 Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 22.00 | 0.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| Long run with Mike. Boyd Lake. 22 miles, averaged 6:48/mile.
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| Saucony Zealot Miles: 22.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Power Trail to Spring Creek Trail with Mike. 10 miles, no watch.
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| Saucony Kinvara 6 Miles: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| noon - Power Trail south. 10 miles, no watch
pm - Fossil Creek park. 4 miles, no watch
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| Gaudy Blue And Yellow Sauconies Miles: 4.00 | Saucony Kinvara 6 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| am - Kathy Fromme Prairie with Kent. 6 miles, 7:19/mile
noon - Power Trail to Spring Creek Trail. 8 miles, 7:40/mile.
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| Saucony Kinvara V Blue2 Miles: 8.00 | Brooks PureConnect Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| am - Power Trail. 5 miles, no watch
noon - Power Trail to Poudre Trail. 9 miles. Did 7 miles of tinman tempo at about 6:00/mile.
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| Gaudy Blue And Yellow Sauconies Miles: 5.00 | Saucony Zealot Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| am - Power Trail, 5 miles, no watch
pm - spring creek trail, 9 miles
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| Brooks PureConnect Miles: 5.00 | Saucony Kinvara 6 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.25 | 0.00 | 0.00 | 0.00 | 0.00 | 17.25 |
| Did the 1st 10 miles of the Horsetooth Half, then back on Overland. 17.25 miles total, averaged 6:31/mile.
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| Saucony Zealot Miles: 17.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.75 | 0.00 | 0.00 | 0.00 | 0.00 | 5.75 |
| Power Trail to Harmony. 5.75 miles, 7:45/mile.
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| Gaudy Blue And Yellow Sauconies Miles: 5.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 6.00 | 3.00 | 0.00 | 0.00 | 15.00 |
| Big Workout. 3 mile warmup, then did 4-3-2 workout, with .6-mile rest after the 4-mile interval, and 0.4-mile rest after the 3-mile interval. Cooled down 1 mile, then did another mile with Seth.
Interval splits were (5:33, 5:37, 5:34, 5:36), (5:20, 5:27, 5:34), (5:19, 5:16)
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| Saucony Kinvara 6 Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.50 | 0.00 | 0.00 | 0.00 | 0.00 | 13.50 |
| noon - Power to Spring Creek. 10 miles, 7:28/mile.
pm - neighborhood loop with Seth. 3.5 miles, no watch.
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| Saucony Kinvara V Blue Miles: 10.00 | Gaudy Blue And Yellow Sauconies Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| am - Kathy Fromme Prairie with Kent. 6 miles, 7;32/mile.
noon - Power Trail to Poudre Trail. 9 miles, 7:35/mile.
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| Brooks PureConnect Miles: 6.00 | Saucony Zealot Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Power Trail to Spring Creek Trail. 12 miles, averaged 7:25/mile.
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| Saucony Kinvara 6 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| pm1 - Jogged over to Runner's Roost from work to pick up my marathon packet. 4 miles
pm2 - Fossil Creek Trail with Seth. 5 miles, no watch.
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| Saucony Zealot Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 1 mile with Seth, then 5 miles Power Trail.
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| Saucony Kinvara 6 Miles: 6.00 |
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| | Race: |
Loveland Marathon (26.219 Miles) 02:29:22, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.80 | 26.20 | 0.00 | 0.00 | 0.00 | 27.00 |
| Ran the Loveland Marathon today (formally the Fall Classic Marathon). Weather was in the upper 40s at the start in Estes Park, and was mid-60s by the finish in Loveland. 2500' of elevation drop total, most of which is in the first 20 miles, then rolling hills for the last 10k.
Let from start to finish, and won by about 13 minutes. This is a very small race (<200 runners), so went about as expected. Felt pretty good, and ran a slight negative split. Ran a bit harder than last year. A hard effort, but not all-out.
Splits were 6:13, 5:46, 5:51, 5:34, 5:31, 5:40, 5:34, 6:12 (with potty break), 5:39, 5:31, 5:28, 5:37 (with potty break), 5:35 (1:14:50 at the half), 5:22, 5:51, 5:27, 5:50, 5:34, 5:37, 11:05 (2-mile), 6:01, 5:39, 5:36, 5:50, 5:46, 1:20.
2:29:22 final.
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| Saucony Type A6 Miles: 27.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Calves are still pretty rocked from the marathon. Took the last 2 days off. Did 5 miles in the grass at Roland Moore Park during Seth's XC practice.
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| Saucony Zealot Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Left calf still sore. Did 6 miles on the Power Trail/Spring Creek Trail.
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| Saucony Kinvara 6 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| noon - Power Trail to Spring Creek Trail. 6 miles, no watch
pm - neighborhood loop. 3.5 miles, no watch.
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| Saucony Kinvara V Blue2 Miles: 3.50 | Saucony Zealot Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| am - ran about 3 miles while at Seth's XC meet in Parker.
noon - easy 10 miles, Mason Trail to Coventry. 7:50/mile average.
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| Saucony Kinvara 6 Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Power Trail - Mason Trail Loop. 8 miles, averaged 6:45/mile.
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| Saucony Kinvara V Blue2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.50 | 0.00 | 0.00 | 0.00 | 0.00 | 14.50 |
| noon - Power Trail to Spring Creek Trail with Mike. 10 miles, averaged 6:59/mile.
pm - Fossil Creek Park during Seth's xc practice. 4.5 miles
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| Gaudy Blue And Yellow Sauconies Miles: 4.50 | Saucony Zealot Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Power Trail to Poudre Trail. 10 miles, 6:45/mile average
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| Saucony Kinvara 6 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| am - 2 laps around Washington Park near DU camus. Forgot mu garmin. About 6.5 miles
pm - 7.5 miles on Fossil Creek and Mason Trails. 7:10/mile average
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| Brooks PureConnect Miles: 7.50 | Saucony Zealot Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 10.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| am - Wash Park again in Denver. Did 10 miles at 6:00/mile pace, plus a little warmup and cooldown. 11 miles total.
pm - Power Trail. 5 miles. No watch.
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| Asics Blue/Yellow Miles: 5.00 | Saucony Kinvara 6 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Boyd Lake. 10 miles, no watch.
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| Saucony Kinvara V Blue2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 19.50 | 2.00 | 0.00 | 0.00 | 0.00 | 21.50 |
| Long Run. Ran from my house to Fossil creek trail to Mason trail to Coventry to Kathy Fromme Prairie to Spring Canyon Park. Watched Seth's XC meet and jogged around. Then kept going east on the Spring Creek Trail and back home on the Mason Trail. Ended up being 21.5 miles. Did a couple miles up-tempo, but the rest was pretty slow. Averaged 7:29/mile overall.
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| Saucony Zealot Miles: 21.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.75 | 0.00 | 0.00 | 0.00 | 0.00 | 5.75 |
| Power Trail to Harmony. 5.75 miles, averaged 7:35/mile.
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| Gaudy Blue And Yellow Sauconies Miles: 5.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.75 | 3.00 | 3.00 | 0.00 | 0.00 | 14.75 |
| Workout with Mike. Did 3x2-mile LT intervals. Warmed up 3 miles. Interval splits were 11:11 (5:32, 5:39), 10:58 (5:40, 5:18), 10:21 (5:12, 5:09).
Cooled down 3 miles.
13 miles total, averaged 6:28/mile.
pm - 1 lap around Spring Canyon Park during Seth's XC practice.
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| Saucony Kinvara 6 Miles: 14.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| noon - Power Trail to Poudre trail south. 10 miles, averaged 7:13/mile
pm - Fossil Creek trail. 5 miles, no watch
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| Saucony Kinvara V Blue2 Miles: 5.00 | Saucony Zealot Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| am - Kathy Fromme Prairie with Kent. 6 miles, 7;28/mile.
pm - Maxwell Natural area trail during Seth's XC practice at Spring Canyon Park. 8 miles, about 7:35/mile
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| Saucony Trail Shoe Miles: 8.00 | Brooks PureConnect Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 5.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Poudre Trail. Did some up-tempo miles at about 6-minute pace. 14 miles total, averaged 6:30/mile.
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| Saucony Kinvara 6 Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| am - Power Trail to Harmony. 6 miles, no watch.
noon - Power Trail to Spring Creek Trail. 9 miles, 7:30/mile.
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| Saucony Kinvara V Blue Miles: 9.00 | Brooks PureConnect Miles: 6.00 |
|
| | Race: |
Bacon Strip 10-miler (10 Miles) 00:56:16, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 5.00 | 5.00 | 0.00 | 0.00 | 22.00 |
| Double-Bacon with Mike. Warmed up by running the full Bacon Strip loop (10 miles) in about 66 minutes (6:40/mile). Then did the race. Didn't feel spunky, which is to be expected duirng a hilly race on soft dirt at altitude at the end of a 100-mile race with no taper. Splits were 5:48, 6:00, 5:42, 5:55, 5:43, 5:23, 5:34, 5:36, 5:30, 5:02.
Won the race over Mike with about a minute lead. Cooled down about 2 miles afterward.
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| Saucony Type A6 Miles: 10.00 | Saucony Zealot Miles: 12.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Power Trail to Spring Creek Trail with Mike. 14 miles total, averaged 6:43/mile. Left calf still hurting.
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| Saucony Kinvara 6 Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| noon - Power Trail to Poudre Trail south. 10 miles, averaged 7:26/mile.
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| Saucony Zealot Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| am - Kathy Fromme Prairie with Kent. 6 miles, 7:29/mile.
noon- Power Trail to Spring Creek Trail. 9 miles, 7:38/mile.
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| Gaudy Blue And Yellow Sauconies Miles: 6.00 | Brooks PureConnect Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.80 | 6.20 | 0.00 | 0.00 | 0.00 | 15.00 |
| Big Workout. Warmed up 3 miles, then did 10x1km at CV pace. Felt decent, but times are not fast yet.
3:17, 3:16, 3:14, 3:21, 3:15, 3:18, 3:12, 3:11, 3:15, 3:15
Cooled down 4 miles.
15 miles total, averaged 6:46/mile.
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| Saucony Kinvara 6 Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| am - fossil creek trail. 6 miles, no watch
noon - Power Trail to Poudre Trail. 9 miles, 7:10/mile
|
| Gaudy Blue And Yellow Sauconies Miles: 6.00 | Saucony Kinvara V Blue2 Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.50 | 0.00 | 0.00 | 0.00 | 0.00 | 17.50 |
| Old Flowes Rd with Mike. We did 2:30, which ended up being 17.5 miles of tough running.
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| Saucony Trail Shoe Miles: 17.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Ran around at Seth's XC meet. Got 4.5 miles total
|
| Saucony Zealot Miles: 4.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| noon - Power Trail. 9 miles
pm - Altitude Run club. 6 miles, averaged 6:38/mile.
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| Saucony Kinvara 6 Miles: 15.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Boyd Lake, 10 miles, averaged 7:25/mile.
|
| Saucony Kinvara V Blue2 Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| am - Kathy Fromme Prairie with Kent. 6 miles, 7:15/mile.
pm - Power Trail to Spring Creek Trail. 9 miles, 7:25/mile. Did some strides.
|
| Gaudy Blue And Yellow Sauconies Miles: 6.00 | Saucony Kinvara 6 Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 6.00 | 0.00 | 0.00 | 14.00 |
| Workout. Warmed up 4 miles, then did 6x1-mile, with 0.25-mile recoveries. Splits were 5:18, 5:28, 5:18, 5:26, 5:11, 5:13. Cooled down for a few miles. 14 miles total, average pace of 6:38/mile. Felt decent.
|
| Saucony Zealot Miles: 14.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| am - Fossil Creek to Mason. 6 miles, no watch
pm - Hiked to Horsetooth Rock with my parents, kids, and niece & nephew. 5.5 miles
|
| Brooks PureConnect Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Power Trail. 5 miles with some strides.
|
| Saucony Zealot Miles: 5.00 |
|
| | Race: |
Denver Rock 'n' Roll Half Marathon (13.109 Miles) 01:09:35, Place overall: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.90 | 0.00 | 13.10 | 0.00 | 0.00 | 16.00 |
| 3 weeks out from Indianapolis, so I ran the Denver Rock 'n' Roll half as a tune-up and to see where I'm at. The race went really well. Got my goal of sub-1:10 (1:09:35), and surprisingly placed 3rd overall, good for $300.
Very nice morning, low-50s throughout the race, and no wind. The first few miles were down hill, and it felt easy enough to take it out with the leaders. First 2 miles were 5:07 and 5:04. After that, I decided it would be wise to back off through the hills, so I let the Top 5 go (Aaron Braun, Philip Schneider, Andy Wacker, Chris Siemers, and some Kenyan). Unfortunately, money was only 5 deep. Ran about 5:20 pace the rest of the race.
Wacker started coming back after 3 miles, and I passed him, suprisingly (found out later he had just run the U.S. Half Trail Championships yesterday, so that explains it). Caught Siemers around Mile 4, then started reeling in the Kenyan. Caught the Kenyan around mile 5 or 6 (don't remember), who surged to try to stay with me, but then quickly dropped (I don't think he finished race). Then Siemers goes by me, so I tucked in for a while and then let him go, about 10m ahead of me.
Around Mile 7, I started catching Siemers again, and then got by him. Spent the rest of the race trying to hold him off. Braun and Schneider were well ahead. I was feeling the fast early miles the rest of the way, and was stuck in 5:20-5:25 mode. We had a 180-degree turnaround just after Mile 10, and I saw that Siemers was still less than 10 seconds back, and Andy Wacker was right with him. Bad news. I spent the rest fo the race just trying to hold those two off and secure 3rd. The last mile was all downhill, which probably saved my position. I ended up about 7 seconds ahead of Siemers and 20 seconds ahead of Wacker. Braun was 1:07:15 for the win, which is pretty quick for a hilly loop course at altitude.
Splits: 5:07, 5:04, 5:20, 5:16, 5:18, 5:26, 5:23, 5:10, 5:24, 5:28, 5:24, 5:22, 5:20, 29s.
Funny thing, we were finishing with the 10k runners, and all of a sudden I see someone streaking to my side at a sprint. Since I knew Siemers was close, I went into an all-out sprint as well (worth $100 per spot, after all). Well, it turned out to just be a 10K runner sprinting for no reason, but it did chop about 5 seconds off my time.
Definitely feel good about this race, my best race of the season. I think this counts as a non-downhill-altitude PR. Makes me optimistic for sub-2:20 at Indianapolis.
|
| Saucony Type A6 Miles: 16.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| noon - Power Trail to Spring Creek Trail. 9 miles, 7:40/mile average. Felt decent, given the race yesterday.
pm - fossil creek Trail. 5 miles, no watch.
|
| Gaudy Blue And Yellow Sauconies Miles: 5.00 | Saucony Zealot Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| am - Power Trail. 5 miles, no watch
noon - Power Trail to Poudre Trail. 10 miles, 7:30/mile
|
| Saucony Kinvara V Blue2 Miles: 10.00 | Brooks PureConnect Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| am - Kathy Fromme Prairie with Kent. Raining pretty good. 6 miles, 7:50/mile
noon - Power Trail to Spring Creek Trail. 9 miles, 7:10/mile. Did some strides.
|
| Saucony Kinvara V Blue Miles: 6.00 | Saucony Zealot Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 10.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| am - Fossil Creek Trail, 5 mile
noon - Power Trail to Poudre Trail. 10 miles, brisk pace. Averaged 6:10 into the wind, and 5:50 with the wind.
|
| Saucony Kinvara V Blue Miles: 5.00 | Saucony Kinvara 6 Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Cathy Fromme Praire to Spring Creek Trail, with Jeff. 12 miles, 7:30/mile average.
|
| Brooks PureConnect Miles: 12.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Long Run with Mike. Did the Windsor section of the Poudre Trail. 20 miles, averaged 6:24/mile.
|
| Saucony Zealot Miles: 20.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| noon - Power Trail to Poudre Trail with Mike. 9 miles, 6:45/mile.
|
| Saucony Kinvara V Blue2 Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 6.00 | 0.00 | 0.00 | 13.00 |
| Workout. Warmed up 3 miles, then did 6x1-mile with 0.25-mile recovery at HMP. Splits were 5:28, 5:29, 5:20, 5:08, 5:11, 5:02.
The first 3 were net uphill and net headwind, and the second 3 were going with the wind and net downhill.
Cooled down a couple miles. 13 miles total, about 6:30/mile average.
|
| Saucony Kinvara 6 Miles: 13.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| am - Kathy Fromme Prairie with Kent. 5 miles, about 7:50/mile
noon - Power Trail to Spring Creek Trail. 8 miles, about 7:45/mile
|
| Gaudy Blue And Yellow Sauconies Miles: 5.00 | Saucony Zealot Miles: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
| noon - Power Trail to Poudre Trail. 9 miles, averaged 7:13/mile
pm - Neighborhood loop with Seth. 3.5 miles, no watch.
|
| Saucony Kinvara V Blue2 Miles: 3.50 | Saucony Kinvara 6 Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| am - Fossil Creek Trail. 4 miles, no watch.
noon -Power Trail to Spring Creek Trail. 8 miles, about 7:20/mile
|
| Brooks PureConnect Miles: 4.00 | Saucony Zealot Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Boyd Lake. Was going to do a workout, but had a cold, so just went easy. 13 miles, 7:20/mile.
|
| Saucony Kinvara 6 Miles: 13.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 2.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Still recovering from the headcold, but getting there. Ran 10 miles with Mike on the Power & Poudre Trails. We did a 2-mile MP tempo on the way back, last little micro-workout before Indy. Splits were 5:24 and 5:21. Averaged 6:35/mile for the run.
|
| Saucony Kinvara 6 Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Fossil Creek to Mason. 8 miles, did not keep time.
|
| Saucony Zealot Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Kathy Fromme Prairie with Kent. 6 miles, 7:29/mile.
|
| Brooks PureConnect Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Power Trail. 5 miles, no watch.
|
| Saucony Kinvara V Blue2 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.25 | 0.00 | 0.00 | 0.00 | 0.00 | 2.25 |
| Ran to Carpenter and back. 2.25 miles. Did some strides on the way back. Flew to Indiana.
|
| Saucony Zealot Miles: 2.25 |
| |
| | Race: |
Indianapolis Monumental Marathon (26.219 Miles) 02:24:51, Place overall: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.80 | 26.20 | 0.00 | 0.00 | 0.00 | 27.00 |
| Indianapolis Monumental Marathon today. This was the 3rd time I've run this race; not my best performance today, but I managed to keep it together and run tough and gritted out a 4th place, which I am happy with.
Perfect weather: low 40s at the start, and very little to no wind. Probably got up to about 50 degrees by the end.
Ran with Bryant Jensen and Jon Greis (who turned out to be another Calvin alum, small world) for the first 8 miles, but I could tell by then that sub-2:18 (or sub-2:20 for that matter) was not going to happen, which should not have been a shocker given that my training for this race did not come close to the quality or quantity of previous such efforts.
I backed off after 8, and Bryant and Jon went through the half around 1:09:30, whereas I was 1:10:35. At that point I was in 6th, so outside the money, but was hoping just to keep it together enough for the last half to pick off some roadkill or DNFs, and of course not be roadkill or a DNF myself. Legs really had no pop today, and the whole thing was a struggle.
But the one thing I had going for me was 12+ years of marathon experience (today was marathon #26), and ran the last 18 miles solo, grinding out every mile between 5:30 and 5:45. I was quite happy to have nothing slower than 5:45. Last half was 1:14:16.
I ended up getting my wish of a couple DNFs ahead of me, and climbed into 4th by the end. Not the most epic style of race, but I will take it. Sometimes the marathon is just about beating your own mind and making yourself finish a race with everything you have, rather than racing actually people. That's how today was.
So not the time I was was hoping for, but an ok placing, and a good mental race. Plus it was an absolutely beautiful day, and I was really happy to be out there the whole time, even when my whole body hurt.
Now the plan is to recover then start training for Trials. Who knows, maybe I will actually make a training plan...the whole "winging it" thing isn't exactly working, although both my body and mind feel pretty fresh and actually eager to ramp up and get a little more serious, so that part has worked out.
Splits:
| Mile |
Split |
| 1 |
5:10 |
| 2 |
5:21 |
| 3 |
5:24 |
| 4 |
5:20 |
| 5 |
5:15 |
| 6 |
5:14 |
| 7 |
5:15 |
| 8 |
5:18 |
| 9 |
5:25 |
| 10 |
5:29 |
| 11 |
5:28 |
| 12 |
5:38 |
| 13 |
5:36 |
| 14 |
5:43 |
| 15 |
5:38 |
| 16 |
5:42 |
| 17 |
5:44 |
| 18 |
5:38 |
| 19 |
5:30 |
| 20 |
5:37 |
| 21 |
5:32 |
| 22 |
5:35 |
| 23 |
5:39 |
| 24 |
5:46 |
| 25 |
5:45 |
| 26 |
5:45 |
| .2 |
1:13 |
|
| Saucony Type A6 Miles: 27.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 miles on the Power Trail. About 8:30-9:00/mile.
|
| Gaudy Blue And Yellow Sauconies Miles: 2.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Power Trail up to Drake and back. 3 miles, 8:15/mile.
|
| Asics Blue/Yellow Miles: 3.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran from Mike's house. Did a 10-mile loop on various trails. Averaged about 7:00/mile
|
| Brooks PureConnect Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Fossil Creek Park. 4 miles, no watch.
|
| Saucony Kinvara V Blue2 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Power Trail to Spring Creek Trail. 7 miles, 7:20/mile.
|
| Saucony Zealot Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Power Trail to Poudre Trail. 8 miles, 8:05/mile.
|
| Saucony Kinvara V Blue Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 2.00 | 0.00 | 0.00 | 9.00 |
| Power Trail to Spring Creek Trail. 9 miles. Did 10x1-minute fartlek, with 45s recoveries.
|
| Saucony Zealot Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Power Trail to Poudre Trail with Mike. 9 miles, 7:04/mile.
|
| Brooks PureConnect Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| I was going to do a 15-miler with some light tempo, but my left hamstring was pretty tight and wasn't loosening up, so I bailed on the harder day and just did an easy 6. Live to run another day.
|
| Saucony Kinvara 6 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Power Trail, 4 miles, no watch.
|
| Saucony Kinvara V Blue2 Miles: 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 4.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Power Trail to Poudre Trail south. 10 miles. Did 4 miles of light tempo, around 5:50-5:55/mile pace.
|
| Hoka Clifton Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Power Trail. 10 miles. 7:25/mile.
|
| Saucony Kinvara 6 Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran to the Fort Collins Club to pick up my race number for tomorrow, then back. 6 miles total, no watch. Hamstring is feeling a lot better today.
| |
|
| | Race: |
Fort Collins Thanksgiving Day 4-miler (4 Miles) 00:22:03, Place overall: 12, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 4.00 | 0.00 | 0.00 | 10.00 |
| Ran the Fort Collins Thanksgiving Day 4-miler this morning. I ran this race 2 years ago in 20:04 and took 12th overall. This year, I placed the same (12th), but ran 2 minutes slower (22:03).
It was belting snow the whole race, and in the low-20s for temperature. Probably got about 4 inches of new accumulation between the warmup and the cooldown. I wore my yak trax, which definitely helped a bit.
Given that I just ran a marathon less than 3 weeks ago, and I've been trying to nurse a sore hamstring, I just went into cruise control and rattled off 5:30 miles the whole way...fast enough to ensure an age group win and a pie. The money here is 5 deep, but attacts sub-14 5k guys, so not really on my goal radar. Just the pie. Ran with Curtis Begley for about a mile, but then he started moving up, and there was no one near me from behind...so I ran the last 3 miles solo. It was pretty fun in the snow, and I felt good.
10 miles total for the day.
|
| Saucony Type A6 Miles: 7.00 | Saucony Zealot Miles: 3.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Dropped the van off at Discount Tire to get snow tires (my only Black Friday shopping), and then hopped on the Fossil Creek/Mason Trail, which is right behind the store, and did my run while they were working on the van. 10 miles total on the Mason Trail, ran up to CSU campus and back. The trail was still pretty snowy and slick, although it got better as the run wore on, so my pace was really slow, about 8:15/mile average.
|
| Hoka Clifton Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Ran with Mike and Craig. Met at Mike's house and ran the Spring Creek Trail (all of it). Trail was icy in spots, which slowed things down, but it got better has the day went on. 16 miles, averaged about 7:10/mile.
|
| Brooks PureConnect Miles: 16.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 5.00 | 2.00 | 0.00 | 0.00 | 13.00 |
| Workout. Warmed up 2 miles, then did 3-2-1-1, with 0.5-mile recovery after the 3-mile segment, and 0.25-mile recovery after the other segments.
Splits: (5:42, 5:38, 5:33), (5:28, 5:30), (5:14), (5:16)
Cooled down 3 miles. Hamstring felt pretty good until the last mile.
13 miles total, averaged 6:36/mile.
|
| Hoka Clifton Miles: 13.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| am - Power Trail. 5 miles, no watch
noon - Power Trail to Spring Creek Trail. 8 miles, 8:00/average.
|
| Saucony Kinvara V Blue2 Miles: 8.00 | Saucony Zealot Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| am - Kathy Fromme Prairie with Kent. 5 miles, no watch
noon - Power Trail to Spring Creek Trail. 8 miles, averaged 7:45/mile.
|
| Brooks PureConnect Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 8.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Workout. Warmed up 2 miles, then did 8-mile MP tempo. Splits were 5:46, 5:47, 5:43, 5:41, 5:38, 5:40, 5:41, 5:38.
Cooled down 3 miles. 13 miles total, averaged 6:22/mile.
|
| Hoka Clifton Miles: 13.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Power Trail to Spring Creek Trail. 9 miles, averaged 7:32/mile.
|
| Saucony Kinvara 6 Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Long Run. 20-miler to Boyd Lake/Loveland. Averaged 7:22/mile.
|
| Hoka Clifton Miles: 20.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Neighborhood Loop. 4 miles, 7:55/mile.
|
| Saucony Zealot Miles: 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 8.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Big Workout. Ran with Mike. Warmed up 3 miles, did then 8-mile MP tempo. Cooled down 3 miles. Power Trail to Poudre Trail north.
Splits: 5:46, 5:41, 5:49, 5:37, 5:33, 5:37, 5:24, 5:21.
14 miles total, averaged 6:12/mile.
|
| Hoka Clifton Miles: 14.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| am - Fossil Creek Trail. 5 miles, no watch. Very windy.
noon - Power Trail to Spring Creek Trail. 9 miles, 7:45/mile. Less windy.
|
| Saucony Kinvara V Blue2 Miles: 5.00 | Brooks PureConnect Miles: 9.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| am - Power Trail. 5 miles, no watch.
noon - Power Trail to Poudre Trail south. 9 miles, 7:42/mile.
|
| Saucony Kinvara V Blue Miles: 9.00 | Saucony Zealot Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 5.00 | 0.00 | 0.00 | 14.00 |
| Big Workout. Warmed up about 2.5 miles, then did 8x1km @ CV pace. Cooled down 5 miles afterward. 14 miles total, averaged 6:48/mile
Splits: 3:20, 3:14, 3:11, 3:11, 3:11, 3:10, 3:09, 3:10
|
| Saucony Kinvara 6 Miles: 14.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| am - Fossil Creek Trail. 5 miles, no watch
noon - Power Trail to Spring Creek Trail. 8 miles, 7:30/mile.
|
| Saucony Kinvara V Blue2 Miles: 8.00 | Saucony Zealot Miles: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Long run. Start from my house, then went Trilby to Shields to Kathy Fromme Praire. Met up with Mike at his house at Mile 6, then continued with Mike along the Spring Creek Trail to Power Trail, and then back home. 20 miles total, averaged 7:15/mile. It was snowing the whole time, but a nice temperature (about 30 degrees), no wind, and the snow was nice and soft and grippy to run on. Good run.
|
| Hoka Clifton Miles: 20.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Power Trail. No watch. 5 miles.
|
| Saucony Zealot Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 10.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Big Workout. Warmed up 1.5 miles, then did 4-3-2-1 workout. Wasn't fantastic, but I made it through...just felt a bit sluggish.
Splits: (5:57, 5:48, 5:43, 5:34), (5:40, 5:45, 5:37), (5:36, 5:24), (5:27)
Cooled down for 2.5 miles
15 miles total. Averaged 6:29/mile.
|
| Hoka Clifton Miles: 15.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Big snowstorm last night, so I missed my morning run. I got 10 miles in the late afternoon, once the snow stopped and the trails were cleared. Averaged about 8:20/mile.
|
| Saucony Kinvara V Blue2 Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| am - 5 miles, power trail
noon - 10 miles - power trail to poudre trail south
|
| Brooks PureConnect Miles: 10.00 | Saucony Zealot Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.50 | 0.00 | 2.50 | 2.00 | 0.00 | 15.00 |
| am - Workout. Warmed up 3 miles, then did 20x1-minute fartlek, with 45s recoveries. Cooled down 2 miles. 12 miles total. Pace during the intervals was not terribly fast, due to the cold and me just not being very fast. But it was a LT to V02 effort.
pm - Power Trail, 3 miles.
|
| Saucony Kinvara 6 Miles: 15.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| am - Power Trail. 5 miles, no watch.
noon - Power Trail to Spring Creek Trail
|
| Brooks PureConnect Miles: 10.00 | Saucony Zealot Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 22.00 | 0.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| Long run. Did the first 17 miles with Mike (Boyd Lake). Averaged 6:50/mile for this part. Then dropped Mike off, and did 5 more miles without a watch (Fossil Creek). This part was extremely slow, and I was feeling the distance pretty hard. But got 22 miles total. 97 for the week.
|
| Hoka Clifton Miles: 22.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 6.00 | 0.00 | 0.00 | 15.00 |
| Big Workout. Ran with Mike. Power Trail to Spring Creek. Warmed up 5 miles, then did 6x1-mile, with 0.25-mile recoveries.
Splits: 5:20, 5:17, 5:06, 5:11, 5:07, 5:02
First 2 reps were on a slight incline, last 4 on slight decline. Trail was a little icy in the a few spots, which slowed things down in places.
Cooled down 3 miles. 15 miles total, averaged 6:23/mile.
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| Saucony Kinvara 6 Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| am - Fossil Creek Trail. 5 miles, no watch
noon - Power Trail to Poudre Trail south. 10 miles, 7;45/mile.
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| Saucony Kinvara V Blue2 Miles: 10.00 | Saucony Zealot Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| am - Fossil Creek to Mason to Coventry. 10 miles, averaged 8:45/mile(!). Had ice-fog last night, so trail very slick. I wore my yak-trax, and those helped a lot, but it was still very slow-going
pm - Power Trail. 5 miles, no watch.
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| Saucony Kinvara V Blue Miles: 10.00 | Brooks PureConnect Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 13.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| am - Big Workout. Boyd Lake route. Warmed up 3 miles, then did a 10-mile MP tempo. The trail was drifted over in places, which slowed things down a little, here and there. Felt decent. Pace wasn't too fast, but the workout felt easy too.
Splits: 5:46, 5:53, 5:44, 5:57, 5:33, 5:43, 5:39, 5:51, 5:36, 5:39
15 miles, averaged 6:42/mile.
pm - easy 3 miles around the neighborhood.
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| Saucony Kinvara 6 Miles: 3.00 | Hoka Clifton Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| am - 9 miles, Fossil Creek to Mason. 7:45/mile
pm - 6 miles, power trail to Harmony. No watch
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| Brooks PureConnect Miles: 6.00 | Saucony Zealot Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 19.75 | 0.00 | 0.00 | 0.00 | 0.00 | 19.75 |
| Long Run. Did Fossil Creek to Mason to Spring Creek to Poudre, and back on Power Trail. 19.75 miles, averaged 7:40/mile.
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| Hoka Clifton Miles: 19.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Random neighborhood route. 4.5 miles, about 8:00/mile
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| Saucony Zealot Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 10.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| noon - Big Workout. Warmed up for 2 miles (Trilby to Shields) then did 2x5-mile MP tempo from Shields to Kathy Fromme to Spring Creek, and back the same way. 1-mile recovery between the sets.
Splits: (5:38, 5:44, 5:46, 5:50, 5:21), (5:43, 5:35, 5:20, 5:32, 5:40)
The splits that were 5:40 or over were all net uphill miles, and the sub-5:40s were net downhills.
Cooled down 2 miles afterward. 15 miles total, averaged 6:25/mile.
pm - 4 miles, very easy.
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| Saucony Kinvara V Blue Miles: 4.00 | Hoka Clifton Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| Had a cold the last few days, so did not run. Did an easy 10.5 miles today, Power Trail to Spring Creek Trail.
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| Saucony Kinvara 6 Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3191.10 | 211.10 | 120.00 | 23.55 | 0.00 | 3545.75 |
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| Saucony Kinvara V Blue Miles: 327.25 | Saucony Kinvara V Miles: 72.50 | Asics Blue/Yellow Miles: 157.50 | Brooks PureFlow Miles: 34.00 | Nike Zoom Fly Miles: 128.75 | New Balance Miles: 4.00 | Gaudy Blue And Yellow Sauconies Miles: 495.00 | Saucony Kinvara V Blue2 Miles: 505.00 | Saucony Trail Shoe Miles: 102.25 | Saucony Type A6 Miles: 167.00 | Brooks PureConnect Miles: 460.50 | Saucony Zealot Miles: 458.75 | Saucony Kinvara 6 Miles: 419.50 | Hoka Clifton Miles: 192.75 |
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