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: 0.00 Month: 94.40 Year: 1502.32
Asics DS Trainer Bl/Yel Lifetime Miles: 436.90
Asics Hyperspeed 7 Lifetime Miles: 259.88
New Wave Rider 21 Grey Lifetime Miles: 304.94
Asics Cumulus 20 Lifetime Miles: 286.24
Mizuno Wave Rider 22 Lifetime Miles: 155.49
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
237.900.0020.000.00257.90
Mizuno Wave Rider 21 Miles: 220.90Mizuno Wave Inspire 14 Miles: 3.80Asics Hyperspeed 7 Miles: 20.00Asics 2000 4 Gray/ylw Miles: 13.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 easy in 7:2X avg pace plus strides

Mizuno Wave Rider 21 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
5.100.000.000.005.10

easy morning run today, 5.1 in 7:32 avg pace

Mizuno Wave Rider 21 Miles: 5.10
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
3.800.000.000.003.80

3.8 easy pre-race

Mizuno Wave Inspire 14 Miles: 3.80
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) 01:02:39, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.0010.000.0015.20

Spring runoff today, did it last year and really enjoyed it. Got up pretty early so I could get to Pueblo before the race in plenty of time to do my normal pre-race routine. Everything the last few days and this morning was pretty normal so that was good. roughly 2 mile warmup, was already in the mid-50s and warming up quickly, nice weather for March. My watch didn't get my splits, but I know my first couple were 6:18, 6:07, 6:12, 5:53, then I was at right around 31:00 for the 5 mile, into the wind and uphillish for miles 5, 6, and 7 so it slowed me down quite a bit, I was 6:23 into the wind and 6:12 with the wind for 8, 9 and not sure on 10 because there is a big hill coming up the bluff and straight into 20mph winds, so the last .3 actually probably added 20 seconds off where I was. Overall, it was a good effort, only 45 seconds slower than last year with an injury this year I'm training through and a lesser training cycle at this point, so all things considered, a good day. My goal going in was 1:02:30, or 6:15, and I ended up just 9 seconds slower. Boston will be tough with this injury but as long as I get warmed up and loose, it tends to not be as sore during the race effort itself, so just gotta train to finish. 3 mile cooldown for 15.2 overall, upper 60s by the end, which was a little warm but nice 

Asics Hyperspeed 7 Miles: 10.00Asics 2000 4 Gray/ylw Miles: 5.20
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
8.500.000.000.008.50

really windy night, made it cold, 8.5 easy in 7:23 avg pace, felt pretty good given the race yesterday

Mizuno Wave Rider 21 Miles: 8.50
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
9.500.000.000.009.50

9.5 in 7:18 avg pace today, felt okay

Mizuno Wave Rider 21 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
7.300.000.000.007.30

was having a decent run, albeit slow until about mile 5.5, stepped on a huge rock and just about broke my ankle, thankfully its my bad ankle so it bounced back from the initial pain like it usually does - this one was just more severe than most ankle rolls I get with it, probably will take tomorrow off now - not ideal, 7:39 avg pace, jogged easy back home after the roll though

Mizuno Wave Rider 21 Miles: 7.30
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
6.900.000.000.006.90

was trying to go 16, ended up just under 7 because of terrible stomach issues early in the run, had to end it early

Mizuno Wave Rider 21 Miles: 6.90
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

got a good long run in today, 16.2 in 7:17 avg pace, my splits were really even, especially the 2nd half, almost all around 7:15-7:19, felt really strong after I loosened up (4-5 miles in), strides after

Mizuno Wave Rider 21 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
9.300.000.000.009.30

decent run tonight given the long run last night - 7:22 avg pace today

Mizuno Wave Rider 21 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 easy today, 7:21 avg pace

Mizuno Wave Rider 21 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
11.400.000.000.0011.40

nice run this morning, although took some mental toughness (did 4 laps around the lake to stay on soft surface, 11.4 in 7:27 avg pace + strides

Mizuno Wave Rider 21 Miles: 11.40
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
9.000.000.000.009.00

decent run today, 9 in 7:17 avg pace, stomach issues towards the end

Mizuno Wave Rider 21 Miles: 9.00
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
18.000.000.000.0018.00

really good long run tonight, 7:12 avg pace for 18 miles! 1:05:15ish for the first 9, 1:04:19ish for 2nd half, about a minute negative split, fast mile was mile 13 at 7:01, legs were kind of tired given the high mileage lately and the injury stuff, but overall, I felt strong + strides

Mizuno Wave Rider 21 Miles: 18.00
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
9.000.000.000.009.00

ground out another 9 tonight after work, 7:20 start meant an 8:30 finish, long day. 7:34 avg pace

Mizuno Wave Rider 21 Miles: 9.00
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
8.000.000.000.008.00

treadmill run tonight cuz of the snow, 8 in 7:29-7:30 pace

Mizuno Wave Rider 21 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
7.500.000.000.007.50

nice night for a run, 7:21 avg pace

Mizuno Wave Rider 21 Miles: 7.50
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
8.200.000.000.008.20

morning run, felt ok, 7:3X pace

Mizuno Wave Rider 21 Miles: 8.20
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
6.300.000.000.006.30

easy 6.3 this morning, nice day already, 7:3X pace

Mizuno Wave Rider 21 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
5.400.000.000.005.40

easy morning run, 5.4 in 7:37 avg pace

Mizuno Wave Rider 21 Miles: 5.40
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
4.000.000.000.004.00

Mizuno Wave Rider 21 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: RMRR MTS 10M (10 Miles) 01:00:58, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.0010.000.0015.50

was planning on a half this weekend, but it was just too pricy, so I decided to join the Rocky Mountain Road Runners for their Marathon Training Series races/training runs. They had a 10 and 20 M option, I took the 10 and was hoping for better than 1:01. A little cool at the start, but no wind helped and it warmed up quickly. This race was a good test for Boston (from everything pre-race prep standpoint). My watch didn't save my splits (of course), but I know we started at 6:12, then dropped into the 6:00-6:03 range with a 5:57 mixed in during the first 5 miles. Came through 5 miles in around 30:10 roughly, lost some steam around mile 6, but rebounded and made a strong mental finish more than anything (although after a slow mile 6 and 7, I also hit faster miles again, with the last one probably near 6:05 or better. Finished just under 1:01, not exactly sure how much, my watch had 10.01 in 1:00:57 but it beeped a little ahead of the line. Whatever the time, very happy with this effort as I achieved my goal, improved my 10 mile time from 3 weeks ago by a minute and a half and generally felt really strong, especially after the rough spell passed mid-race. Considering the elevation, I'm excited about what this effort says about my fitness level right now. 3.7 cooldown and roughly 1.8 prerace for a 15.5 total day

Asics Hyperspeed 7 Miles: 10.00Mizuno Wave Rider 21 Miles: 5.50
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
10.000.000.000.0010.00

10 miles tonight, had huge stomach problems at 5.2 and stopped at the restroom, which usually ends my run, but tonight I kept going after and managed to get 10 in, 7:17ish pace

Mizuno Wave Rider 21 Miles: 10.00
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
10.750.000.000.0010.75

10.75 tonight in 7:17 avg pace, felt pretty good all things considered, really nice weather, strides after

Mizuno Wave Rider 21 Miles: 10.75
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 in heavy snowflake snow tonight, been a rainy/snowy pattern lately, but today was the first time i've had to go in tights for a while, 7:17 avg pace

Asics 2000 4 Gray/ylw 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
19.300.000.000.0019.30

long training run tonight, 19.3 in 7:14 avg pace, snowed the entire time but wasn't really accumlating, made the decision to wear shorts even tho it was cold, decided if this was boston thats what I would wear, negative split the run, my fastest miles were 10-17, slowed it down before and after, + strides after, longest single training run i've ever done

Mizuno Wave Rider 21 Miles: 19.30
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
9.450.000.000.009.45

good run this morning before work, did 5 laps around eastlake, soft trail felt good, 9.45 in 7:26 avg pace

Mizuno Wave Rider 21 Miles: 9.45
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
237.900.0020.000.00257.90
Mizuno Wave Rider 21 Miles: 220.90Mizuno Wave Inspire 14 Miles: 3.80Asics Hyperspeed 7 Miles: 20.00Asics 2000 4 Gray/ylw Miles: 13.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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