The Pursuit of sub 16

Spring Runoff 10M

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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: 35.10 Month: 118.90 Year: 1501.35
Asics DS Trainers Lifetime Miles: 664.68
Asics DS Trainer Bl/Yel Lifetime Miles: 387.10
Asics White 2000 3 Starred Lifetime Miles: 598.83
Asics 2000 3 GT White/Blue NEW Lifetime Miles: 582.34
New 2000 2 GT Blue/Org Lifetime Miles: 591.61
Asics Hyperspeed 7 Lifetime Miles: 146.10
Asics 2000 4 Gr/ylw Lifetime Miles: 538.39
Asics 2000 4 Blk/or. STAR Lifetime Miles: 390.70
Asics 2000 Bl/Org NEW Lifetime Miles: 19.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
259.907.3012.000.00279.20
Asics 2000 4 Gr/ylw Miles: 161.15Asics Hyperspeed 7 Miles: 10.00New 2000 2 GT Blue/Org Miles: 86.15Asics White 2000 3 Starred Miles: 8.60Asics DS Trainer Bl/Yel Miles: 13.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

almost identical to my tuesday run, another 7:39 avg pace + strides

Asics 2000 4 Gr/ylw Miles: 7.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

morning easy 5

Asics 2000 4 Gr/ylw Miles: 5.00
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
3.700.000.000.003.70

morning easy 3.7 + strides, 10 mile race tomorrow, goal is sub 1:03

Asics 2000 4 Gr/ylw Miles: 3.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: Spring Runoff 10M (10 Miles) 01:01:54, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.0010.000.0014.00

Boston tuneup #1 today - Chieftain Spring Runoff 10 miler in Pueblo, Wanted to get a run through of all my prerace, tapering, eating, everything just so Boston won't be my first race of the cycle. Goal was 1:03 or better, have done no real speedwork and have instead just been pounding mileage. Got there plenty early, weather was really good - mid 40s and warming with overcast and no real wind. Course looked favorable on the mapmyrun, but always a crapshoot there. 1.5 warmup with the normal stuff - felt alright, always encouraged when it takes a while to loosen up because generally those are my better races, took me most of this week to loosen up cuz I was pretty tight. 

Goal was to go out at 6:15s and just hold it and see how easy it felt, turns out it felt pretty easy for most of the run. 1:01:54 for 10 miles at 4700 feet altitude on no speedwork and amidst 2 of the highest mileage months of my life is a pretty good sign. I will not be running this fast at Boston (6:40 pace goal), so today was a big confidence booster. Probably an even bigger confidence booster was the hills that happened to appear today posed no real challenge and my pace remained pretty steady as I hit them. That is a good sign as I want to be ready for the Newton Hills come Boston. Overall, a cool event today - neat bike trail by the Arkansas River with a finish lap around Dutch Clark Stadium, one of the nicest hs stadiums in CO. 3rd overall, 1st in the age group, but today was all about building confidence. Here are my splits:

1- 6:21

2- 6:08

3- 6:09

4- 5:57

5- 6:12 (30:18 or thereabouts)

6- 6:17

7- 6:19

8 - 6:14

9 - 6:17

10 - 6:00 (not a full mile on my watch, so probably made up the first mile here)

total - 1:01:54, 6:12 avg pace

Asics Hyperspeed 7 Miles: 10.00Asics 2000 4 Gr/ylw Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.600.000.000.009.60

treadmill 7:30 avg pace for 9.6 miles, too windy and cold out, high wind warning

New 2000 2 GT Blue/Org Miles: 9.60
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
8.600.000.000.008.60

morning run - heavy wind again, but made it through - 7:34 pace I think + strides

Asics White 2000 3 Starred Miles: 8.60
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
8.000.000.000.008.00

8 miles this morning, beautiful and warm

New 2000 2 GT Blue/Org Miles: 8.00
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
17.000.000.000.0017.00

17 tonight in 2:02:56, 7:14 avg pace, first half was 1:02:3X, 2nd half was 1:00, 2 minute negative split. good run overall, strides after

Asics 2000 4 Gr/ylw Miles: 17.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

9.3 in 7:27 avg pace, a lil sore tonight

New 2000 2 GT Blue/Org Miles: 9.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

9.3 tonight easy pace, 7:19 avg pace + strides + ice bath

Asics 2000 4 Gr/ylw Miles: 9.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.200.000.000.009.20

9.2 in 7:28 on sore and tired legs tonight

New 2000 2 GT Blue/Org Miles: 9.20
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 on a beautiful spring morning, still pretty sore. 7:41 avg pace + strides

Asics 2000 4 Gr/ylw Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.000.000.006.30

easy run this morning, 7:38 avg pace

Asics 2000 4 Gr/ylw Miles: 6.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.006.302.000.0013.30

did a little speedwork today, but was pretty zapped by about 8.3 miles in, the first half of my run is uphill and I think I spent all my energy there, stayed between 6:32-6:42, 6:40 avg pace for the 8.3, still finished the 13.3 in 1:31:12, 6:52 avg pace for the whole thing, had a few stops on last 5 tho for traffic and such, slowed to 7:12 pace

Asics DS Trainer Bl/Yel Miles: 13.30
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
10.400.000.000.0010.40

okay run tonight, felt better than I thought I would. 80 degrees, near record highs, 10.4 total tonight in 1:15:XX, 7:18 avg pace + strides

Asics 2000 4 Gr/ylw Miles: 10.40
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
11.000.000.000.0011.00

11 easy tonight in 1:21:XX, 7:24 avg pace, pretty warm night but felt pretty good

New 2000 2 GT Blue/Org Miles: 11.00
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
14.400.000.000.0014.40

14.4 tonight on a 70 degree overcast evening, 1:45:XX, 7:21 avg pace + strides, prolly taking tomorrow off cuz 49.1 in the last 4 days, 12.25 per day

Asics 2000 4 Gr/ylw Miles: 14.40
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
10.200.000.000.0010.20

10.2 tonight, felt really easy 7:24 avg pace + strides

Asics 2000 4 Gr/ylw Miles: 10.20
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
7.150.000.000.007.15

morning slog, 7:47 avg pace

New 2000 2 GT Blue/Org Miles: 7.15
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
17.051.000.000.0018.05

good run tonight, I was stuggling through the first 7-10, had some GI issues that never fully went away, thought about turning it in early, but decided to get tough and grind it out, ended with 18.05 in 2:11:52, 7:18 avg pace, negative split by around 30 seconds, no chance for strides after, but overall a solid run

Asics 2000 4 Gr/ylw Miles: 18.05
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
10.200.000.000.0010.20

10.2 in 7:28 avg pace, just under 1:16 total, felt suprisingly good given my 18 yesterday, 71 on the week

Asics 2000 4 Gr/ylw Miles: 10.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

9.5 tonight in 7:29 avg pace, just a smidge over 1:11:XX, felt okay, somewhat sore, but overall, not too bad

New 2000 2 GT Blue/Org Miles: 9.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

13.5 in 1:39:33, 7;22 avg pace, racking up the mileage

 

Asics 2000 4 Gr/ylw Miles: 13.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.200.000.000.0011.20

cold rain and wind, usually a fun combo, but not today. 11.2 in 1;23:42, 7:28 avg pace

New 2000 2 GT Blue/Org Miles: 11.20
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
8.800.000.000.008.80

7:29 avg pace, pretty sore + strides, new all-time 6 day record - 71.25 miles in the last 6 consecutive for me

Asics 2000 4 Gr/ylw Miles: 8.80
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
16.200.000.000.0016.20

16.2 tonight in a little over 2 hrs, felt pretty tired, but powered through. 7:28 avg pace

new personal best of 87.45 miles in the last 7 days

Asics 2000 4 Gr/ylw Miles: 16.20
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
11.200.000.000.0011.20

11.2 in the cold rain today 7:30 avg pace, sore and rough, but overall pretty good last 10 days - 116 miles, 98.65 in last 8 days

strides + ice bath

New 2000 2 GT Blue/Org Miles: 11.20
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
259.907.3012.000.00279.20
Asics 2000 4 Gr/ylw Miles: 161.15Asics Hyperspeed 7 Miles: 10.00New 2000 2 GT Blue/Org Miles: 86.15Asics White 2000 3 Starred Miles: 8.60Asics DS Trainer Bl/Yel Miles: 13.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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