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BDR Safety Harbor 10K

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20212022
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Member Since:

Sep 24, 2021

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

Personal Records:

Mile- 4:48

2 Miles - 10:20

5K- 16:18

10K- 33:42

Half Marathon- 1:14:12

Marathon- 2:42:04

Short-Term Running Goals:

Sub-16 5K

1:15 Half

2:35 Marathon

Long-Term Running Goals:

4:30 Mile

15:30 5K

32:00 10K

1:10 Half Marathon

2:29 Marathon

Personal:

Started running freshman year HS in 2016. Now a college student just training on my own.

Strava profile:

https://www.strava.com/athletes/37344105

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Miles:This week: 0.00 Month: 0.00 Year: 1584.59
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
347.3712.0034.2216.22409.81
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

13 miles, 7:23 pace

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.005.0014.00

Track workout. Did 2x1600, 4x800, 4x400. 3:00 jog after the 1600s and 400m jog after the 8s and 4s. Originally planned on 3x1600, 3x1K, but with a 10K coming up this weekened decided to shorten the remaining intervals to still get the same volume in but lessen the stress of this workout.

Splits: 5:07, 5:05, 2:34, 2:31, 2:32, 2:31, 70, 69, 69, 67

Probably smart that I modified it. Might've been able to do what I originally planned, but I think that it would've been tough today. The recent high mileage and the marathon-paced long runs make my legs garbage for these faster workouts. Not sure about sub 33 for 10K given what 5:05 pace felt like, but I think mid-33s should be doable. I guess we'll see what happens. I've never raced a 10K before, so really don't have any real expectations for it.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.000.000.000.0019.00

AM: 13 miles, 7:26 pace

PM: 6 miles, 7:41 pace

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.420.000.000.0012.42

12 miles + strides, 7:32 pace

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Race: BDR Safety Harbor 10K (6.21 Miles) 00:33:42, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.006.2212.22

First time racing a 10K today, so didn't have too many expectations other than to try to run a pace that aligns with my current fitness, so was thinking that would likely be low-mid 33s. Ended up close with a 33:42 finish time. Warmed up with 3 miles and had a little bit of time to wait around before the race started. Plan was to go 5:25 pace and then try to drop it down in the second half if I could. Race started and I pretty much stuck to that plan. Came through the first 5K in 16:52. Wasn't sure how well I could hang on for the second 5K, especially since I've never raced this distance before and didn't really know at the time if I was pacing it correctly. Seemed to be doing fine though. Last mile was after the turnaround and was into a slight headwind that felt like it was slowing me down. Almost thought I was going to blow it here, with the pace now reading 5:45 for a good part of this mile, so I was surprised to see 5:28 when the watch beeped at mile 6. Coasted it in the last 0.2 to the finish. Was hoping for maybe just slightly faster, but this was still good given the recent high mileage and workouts. Cooled down with 3 miles after.

Splits: 5:24, 5:23, 5:24, 5:26, 5:28, 5:28, 1:09

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.000.000.000.0022.00

22 miles, 7:10 pace

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.420.000.000.0010.42

10 miles + strides, 7:55 pace

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles, 7:24 pace

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.0010.000.0014.00

2 mile w/u, 10 mile tempo, 2 mile c/d

5:52, 5:49, 5:46, 5:45, 5:43, 5:42, 5:42, 5:40, 5:40, 5:38

5:44 avg.

Legs are tight. Need to stretch out or something.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles, 7:22 pace

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.420.000.000.0011.42

11 miles + strides, 7:35 pace

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

20 miles on the hills at Brooksville. 7:09 pace

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles, 7:32 pace

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.420.000.000.0018.42

AM: 12 miles + strides, 7:38 pace

PM: 6 miles, 7:32 pace

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles, 7:24 pace

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.009.000.0016.00

Threshold workout- 3x3 Mile / 0.5 mile recovery. Based on how the first few miles of these workouts usually go, decided to not worry about pace too much on the first rep.

16:56 (5:43-5:38-5:35)

16:39 (5:33-5:34-5:32)

16:36 (5:34-5:32-5:30)

Didn't feel too bad. Glad this ended up a success because yesterday morning it looked like I might've been coming down with covid or something based on what I saw on my WHOOP stats. Fortunately whatever it was seems to be pretty much all gone this morning.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

AM: 12 miles, 7:29 pace

PM: 6 miles, 7:46 pace. Quite warm out today for the first time in a while, in the 80s.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.420.000.000.0012.42

12 miles + strides, 7:38 pace. Extra slow starting out this morning, managed an 8:35 first mile... Evening doubles sure are great.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.0012.002.000.0022.00

22 miles including 14 miles continuos of 6MP-1T-6MP-1T. Goal was to go roughly 5:45 on the MP miles and try to hit 5:30 on the T miles.

Splits: 5:55, 5:53, 5:50, 5:46, 5:49, 5:46, 5:27, 5:47, 5:43, 5:45, 5:45, 5:43, 5:41, 5:26

Gotta say, 5:45 felt 100x easier than those 5:2x's. Tough changing gears for those faster miles but it was only a mile of that pace at a time so mentally it wasn't too challenging. The MP miles were relatively easy and I just cruised through those. Kind of humid and warm this morning, which I'm not really use to anymore with all the cold weather that we've had here recently, so I'm happy with how this went.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles, 7:31 pace

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.420.000.000.0018.42

AM: 12 miles + strides, 7:31 pace

PM: 6 miles, 7:42 pace

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

13 miles, 7:23 pace

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.005.0014.00

14 miles with a track workout, 4x1600, 4x400. 3:00 recovery jog between the 1600s and 2:00 jog between the 400s. Two words to desribe this workout: marathon legs. Seriously, anything below 5:20 pace has recently been tough to do, but it feels like I can run 5:40s forever. Decided to play it more conservative on this one and shoot for 5:15s. It didn't really feel any easier than if I were hitting 5:05s, but I didn't have to switch to 800s halfway through, so there's that at least.

5:14, 5:12, 5:12, 5:13, 70, 71, 69, 68

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.000.000.000.0019.00

AM: 13 miles, 7:33 pace

PM: 6 miles, 7:43 pace

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.420.000.000.0012.42

12 miles + strides, 7:30 pace

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles, 7:22 pace

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Race: Gasparilla Half Marathon (13.11 Miles) 01:13:24, Place overall: 7, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.0013.220.0021.22

Gasparilla half marathon race report.

The race went well. PR'd by about a minute for a 1:13:24 and was 4th local, which is good enough for $500 prize money at this race.

Race prep: Decided on doing this just a few weeks ago and planned to just see what I could do untapered, so didn't really modify any training in the weeks prior. I figured a 1:12-1:13 could be doable even with it being at the end of a high mileage block.

Arrived a little before 5:00 and warmed up for 4 miles. Felt kind of flat on the warmup, so at this point wasn't sure if this would be a good day or not. Guess it wasn't a huge issue because once the race started I seemed to be able to get on pace right away, though it took about a mile to get into a groove. First 5 miles loops through Davis island and I focused on cruising through this part without expending extra effort. Was keeping the pace consistent in the low-mid 5:30s so far. Once I got to the bridge exiting the island and going south on Bayshore I seemed to still be doing fine, so the mindset now changed to seeing if I can maintain this pace all the way through. Pace was staying consistent but I was now having to put in a little more effort at this point. At about mile 7 I took a gel, and after this is when I saw my pace drop for a bit, either from fumbling with the gel or the headwind, maybe both? Most likely the headwind, it wasn't even that strong, but it was enough to drag on me. Pace was now reading 5:45-5:50 and I just felt stuck there, couldn't get back into the 5:30s. Focused on getting through this part and making it to the turnaround hoping the pace would pick back up there. Fortunately it did and I was able to cruise through miles 9-13 without much trouble. I knew I had a good shot at getting under 1:14 at this point as long as I could stay in the low 5:30s the rest of the way. Pretty soon the finish was in sight and I crossed in 1:13:24. Proud of the effort today, especially since this was done untapered. This is a good sign. 7 weeks until Boston, good things to come if I can keep hitting the mileage/workouts and stay healthy. Might actually have a shot at running close to 2:30 there. Of course it depends on things like weather and if I have it on the day.

Splits: 5:32, 5:32, 5:30, 5:32, 5:35, 5:33, 5:35, 5:42, 5:43, 5:33, 5:28, 5:30, 5:26, 1:13 (0.22 @ 5:19)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.430.000.000.0010.43

10 miles + strides, 7:43 pace

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
347.3712.0034.2216.22409.81
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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