The Pursuit of sub 16

February 2010

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Location:

Thornton,CO,USA

Member Since:

Jan 22, 2009

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

5k- 16:23 (2011)

8k- 27:33 (2008)

10k - 35:46 (2017)

Half Marathon- 1:17:22 (2016)

Marathon - 2:55:10 (2017)

Short-Term Running Goals:

Boston 2017!! Hot but great!

Long-Term Running Goals:

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

 

Favorite Blogs:

Miles:This week: 15.25 Month: 75.55 Year: 1068.77
Asics DS Trainer Bl/Yel Lifetime Miles: 436.90
Asics Hyperspeed 7 Lifetime Miles: 241.67
Asics 2000 4 Blk/or. STAR Lifetime Miles: 617.55
Asics 2000 Bl/Org NEW Lifetime Miles: 524.62
Asics 2000 4 Gray/ylw Lifetime Miles: 326.25
Mizuno Wave Rider 14 Lifetime Miles: 305.00
New Wave Rider 21 Grey Lifetime Miles: 215.74
Asics Cumulus 20 Lifetime Miles: 115.59
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
106.753.0015.753.00128.50
Asics 2140 GT Black/Gold Miles: 94.50Asics 2150 Miles: 34.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

first day of the new month, still very cold outside. 4 miles in 29:44, 7:26 avg pace.

Asics 2140 GT Black/Gold Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.002.000.004.00

tempo today. just two miles but it was bitterly cold and slick--made it hard to run fast. hit first mile in 6:15 and 2nd in 6:20. definitely had some beardcicles after the run.

Asics 2140 GT Black/Gold Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

pretty cold 5 tonight. tried to be nice and relaxed.

1- 7:28.5

2- 7:16.0

3- 7:33.2 (22:17, 7:26 pace)

4- 7:08.2

5- 7:14.1

TOTAL-- 36:40, 7:20 avg pace

i did manage to fall on my butt during my strides, gotta love the ice!

Asics 2140 GT Black/Gold Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.002.500.004.00

Ran in the freezing rain today. 2.5 mile tempo. I didnt really have much. morning quick turn around and it being slick didnt help, but overall, im still not even close to bein in shape.

1- 6:14.8

2- 6:32.8

last .5- 3:11.8 (6:22-23 pace)

TOTAL-- 15:59, 6:24 pace

Overall, not great, i didnt feel super good running, just felt sluggish.

Asics 2140 GT Black/Gold Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 easy today. a little warmer than it has been of late, so i wore shorts. 22:30 total time, avg of 7:30. Felt pretty good today. There is hope

Asics 2140 GT Black/Gold Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.001.000.000.006.00

felt very good today, a more uptempo "long" run. 6 miles in 42:35, 7:06 pace, with mile 4 in 6:45, a GMP mile.

Asics 2140 GT Black/Gold Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

easy easy 3 shakeout, 23:38, 7:53 avg. Slipped and fell twice, but thats what happens when running at night!

Asics 2140 GT Black/Gold Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Today's 5 felt like a marathon. It was very cold, 5 degrees with winchill at -15 to -20. Wore the bavaclava but that gave me some problems. Anyways, I think i over dressed because while I was indeed warm, i sweat a ton--not good in the freezing cold. Completely exhausted by the end of just the 5 miles...cant wait for winter to be done. Splits:

1- 7:17.4

2- 7:19.0

3- 7:25.0 (22:01, 7:20 pace)

4- 7:24.0

5- 7:27.4

TOTAL-- 36:52, 7:22 avg. pace

Asics 2140 GT Black/Gold Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.250.002.750.005.00

Fartlek today. 3 min on, 2 min off, did 5 sets of that and then did around 2 min on for the last one so that I could get a decent cool down for the last part of the 5 miles. estimated 2.75 hard miles.

Asics 2140 GT Black/Gold Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles, very cold.

1- 7:20.2

2- 7:14.3

3- 7:26.5 (22:00, 7:20 avg)

4- 7:17.3

TOTAL-- 29:18, 7:20 avg.

Asics 2140 GT Black/Gold Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.003.005.00

Mile repeats today. First repeats of the year. Actually did pretty well, was hoping for them all to be around 6 flat and all were below. A pretty nice day, around 30 degrees with light winds. Was actually able to focus on running for once instead of the weather. Did 3 repeats with 3-3:15 break between each. Here is each mile split:

1- 5:57.6

2- 5:55.4

3- 5:57.9

Overall, very even repeats. I felt pretty good during them, although at this point in my fitness, 5:55's felt pretty maxed out effort wise. Nice to know that by this summer, i should be hitting 5:20s with the same perceived effort.

Asics 2140 GT Black/Gold Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 very easy, slow morning miles today. 3 in 23:36, 7:52 avg.

Asics 2140 GT Black/Gold Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles today. "long run" for the week. Felt very tired and sluggish. THe weather was brutal also, cold and very very windy--made it very difficult in certain stretches. Splits:

1- 7:24.0

2- 7:18.8 (14:42, 7:21 avg)

3- 7:15.4

4- 7:12.6 (29:10, 7:17 avg)

5- 7:18.4

6- 7:12.5

7- 7:28.0

TOTAL-- 51:09, 7:18 avg pace



Asics 2140 GT Black/Gold Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 anything but easy miles today. the wind was blowing with a fury and it was freezing cold. Definitely made for a tough go. I hate winter. 36:53, 7:22-7:23 avg.

Asics 2140 GT Black/Gold Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 today. Felt really good. It was still pretty cold, but I had a little hop in my step. Splits:

1- 7:31.2

2- 7:05.2

3- 7:08.8 (21:45, 7:15 avg)

4- 7:03.5

5- 7:31.0

6- 7:23.1

TOTAL-- 43:42, 7:17 avg

Asics 2140 GT Black/Gold Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.003.500.005.50

3.5 mile tempo today. It was a little slick with the melting snow and slush and ice in places. made it difficult to hit my splits, but still came close to my goal of 21:30 for the 3.5. Splits:

1- 6:01.0

2- 6:14.6

3- 6:15.0 (18:30, 6:10 pace)

last .5-- 3.10.7 (6:20 pace)

TOTAL-- 21:41, 6:12 pace

Asics 2140 GT Black/Gold Miles: 5.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Broke out the new shoes today. It was a little sloppy out with some of the snow melting but figured id break them out anyways. 6 miles, relatively easy.

1- 7:26.4

2- 7:02.6 (14:29, 7:15 avg)

3- 7:25.2

4- 7:09.0 (29:03, 7:16 avg)

5- 7:26.7

6- 7:18.2

TOTAL-- 43:48, 7:18 avg

Overall, My splits were a little erratic. I didnt feel super great on this run, my legs were a little sore.

Asics 2150 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 easy slugglish miles today, 23:30, 7:50 pace.

Asics 2140 GT Black/Gold Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

very uneven, slick footing today for my "long run" of 8 miles. Ran out on the country highway and every time a car went by I had to hit the shoulder where it was a few inches of loose unpacked snow, some of the other side roads i took were very uneven too. Very hard to find footing, made it tough to get in the zone. Otherwise, I did feel pretty good so that is always a plus.

1- 7:17.2

2- 7:39.2 (14:56, 7:28 avg)

3- 7:15.6

4- 7:17.4 (29:29, 7:22 avg)

5- 7:09.1

6- 7:22.3 (44:00, 7:20 avg)

7- 8:01.8

8- 7:30.3

TOTAL-- 59:32, around 7:26.5 avg.

Overall, a good run, like i said i felt good. Mile 7 sucked, no smooth spots to run at all, but other than that it was a good day.

Asics 2140 GT Black/Gold Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.002.001.000.006.00

Today's run was supposed to be a run-of-the-mill 6 miler, but i felt really good and put the hammer down after the 1st mile. kept it at GMP for 2miles and actually hit tempo pace for 1. I dunno what got in to me but those middle miles felt awesome! Splits:

1- 7:32.2

2- 6:54.0 (14:26, 7:13 avg pace)

3- 6:49.5

4- 6:23.9 (27:39, 6:55 avg)

5- 7:18.5

6- 7:20.4

TOTAL-- 42:18, 7:03 avg pace

Man it felt good to open it up today. Those MP and Tempo miles felt super easy too, i just noticed a slight increase in effort, but it felt like a glide.



Asics 2150 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy ones, cept i was really tight the whole way and didnt really have much energy today. 45:27 total, 7:34.5 avg pace. It was cold too. This winter sucks!

Asics 2150 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.004.000.006.00

4 mile tempo today. was shooting for 6:10 avg pace and hit exactly that. Although i felt a little tight with the 0 degree windchill. Definitely makes running fast hard.

1- 6:06.6

2- 6:11.7 (12:18, 6:09 avg)

3- 6:12.4

4- 6:09.2

TOTAL-- 24:39.9, technically 24:40, or 6:10 avg pace.

Asics 2140 GT Black/Gold Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles today. Forgot my watch so just ran by feel. It was actually kind of nice to get away from time constraints. I found it a very liberating feeling to not be held down by splits. might run sans watch more often!

Asics 2150 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 sluggish miles as per the norm when I run 15 min after I wake up. At least the pace was nice and easy to allow for recovery, 7:51 avg, 23:23 total.

Asics 2140 GT Black/Gold Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Long run today. Weather was nice. around 30 degrees and calm. Felt pretty good.

1- 7:20.9

2- 7:11.6 (14:32, 7:16 pace)

3- 7:11.6

4- 7:02.8

5- 7:09.6 (35:56, 7:11 pace)

6- 7:21.8

7 & 8- 14:50, 7:25 avg

9- 7:16.9

10-7:19.4

TOTAL-- 1:12:44, 7:16.5 avg pace

Good run today, im satisfied with it.



Asics 2150 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
106.753.0015.753.00128.50
Asics 2140 GT Black/Gold Miles: 94.50Asics 2150 Miles: 34.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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