The Pursuit of sub 16

Dam to Dam 5k

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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: 26.60 Month: 105.00 Year: 927.92
Asics DS Trainer Bl/Yel Lifetime Miles: 436.90
Asics Hyperspeed 7 Lifetime Miles: 238.56
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: 152.14
Asics Cumulus 20 Lifetime Miles: 41.45
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
64.901.008.105.7579.75
Asics 2130 GT Red Miles: 61.90Asics 2130 GT Orange Miles: 14.75Asics Hyperspeed 2 Flats Miles: 3.10
Night Sleep Time: 199.50Nap Time: 9.00Total Sleep Time: 208.50Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Forced rest day again as I wait for my knee to heal. Ive been loading up on ibuprofen and ice. If it feels good tomorrow, i may get 2-3 in. Chances are, ill take tomorrow off too, just to be on the safe side.

Night Sleep Time: 8.25Nap Time: 0.00Total Sleep Time: 8.25Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

Got out and tested the knee today. Felt really good through the run. I could have easily ran like 15 miles today, it was just that nice out and I am rested enough after my two forced rest days. However, I figured id play it safe and stay in recovery mode for a few more days. Overall, I'm glad the pain wasnt that bad today and I feel comfortable enough to resume training. Broke out the new shoes today, im sure that helped too.

Asics 2130 GT Red Miles: 3.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 today, the weather was perfect again, so i let that dictate my pace and ended up averaging 6:58's. The knee felt good later in the run again today. However, it has been really painful since and walking has been hard. I may need to take a few weeks off to let this ITBS completely dissipate. It would be frustrating to waste all this training and miss my upcoming races, of which I am really looking forward too...but it would be more frustrating to be hurt for the long term. Gotta make a decision on this one. I'll see how it feels tomorrow...

Asics 2130 GT Red Miles: 5.00
Night Sleep Time: 7.75Nap Time: 0.00Total Sleep Time: 7.75Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

1-2 weeks off. Thats my own prognosis for this knee. I have to take this to to let it heal otherwise it will become a nagging injury that would be even worse. So as tough as it is, I have to stop running for a little while...

Night Sleep Time: 7.75Nap Time: 0.00Total Sleep Time: 7.75Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Another forced injury rest day. 

Night Sleep Time: 8.25Nap Time: 0.00Total Sleep Time: 8.25Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Ibid

Night Sleep Time: 7.75Nap Time: 0.00Total Sleep Time: 7.75Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Ibid.

knee feels better, just taking the rest of the week off to make sure its a full recovery. Can't wait to run again.

Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Ibid.

2 more days of this, then on Monday, i start training again. I can't wait!

Night Sleep Time: 7.75Nap Time: 0.00Total Sleep Time: 7.75Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.250.000.000.002.25

Finally got back at it today!! It felt so good to get out and run, i really did miss it. Easing back into it with 2.25 today at 7:24 pace. Knee felt great, weather was perfect, overall an inspiring day!

Asics 2130 GT Red Miles: 2.25
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Easy 3 before the rain came in. 7:06's. Knee feeling good again. Legs felt pretty fresh. I'll continue with this slow build up for a while.

Asics 2130 GT Red Miles: 3.00
Night Sleep Time: 8.75Nap Time: 0.00Total Sleep Time: 8.75Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.000.000.003.25

Ended up running today's 3.25 a lot faster than planned. Averaged 6:51/per mile. Not a tempo run and not quite GMP (6:30-6:40), but still very fast. My second mile was 6:43. The crazy part was is it felt pretty easy and smooth. I will definitely slow it down the rest of the week though just to be on the safe side.

Asics 2130 GT Orange Miles: 3.25
Night Sleep Time: 7.75Nap Time: 0.00Total Sleep Time: 7.75Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Was going to go 4 today, but ended up pulling off early because I felt a little twinge in my knee. Didn't want to take ANY chances so I ended the run early. I think it was just the short turnaround since yesterdays workout that gave me a little pain. No biggie, i'll ice it tonight and hit the roads again tomorrow.

Asics 2130 GT Red Miles: 3.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00Calories: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Fought past a little soreness today to end up with 4 miles, averaged 7:05's. Knee was sore after 3 miles, but I pressed on. I can't baby it forever, so I'm gonna just see how training through it gets me. Its not the debilitating pain that it was before, its just sore. So I just ordered a Cho-Pat ITB strap today and hopefully thatll help as well.

Asics 2130 GT Red Miles: 4.00
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.501.000.000.004.50

I could have gone a lot farther today. Everything felt great, including my knee. I still stopped it at 4.5. Still feel like I need to be cautious in order for it to totally heal. Even so, my first mile was in 6:38, the high range of my GMP (6:30-6:40). I made sure to slow it down and finished with a 7:00 average. Great day today, taking tomorrow off, then back at it next week. Hopefully this knee will keep feeling strong.

Asics 2130 GT Red Miles: 4.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

3.5 miles today, everything felt good. Pretty warm at 86 degrees.

Asics 2130 GT Orange Miles: 3.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.002.000.004.00

Today was a scorcher, 95 degrees at the time I went running, at least it wasnt humid or I may have died. 2 mile tempo today, first mile 5:58, second 6:02 for a total of 12:00 flat, right what I was shooting for. The wind and heat made this one a tougher workout than it seems. 2 mile warmup and cooldown as well.

Asics 2130 GT Red Miles: 4.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

90 degrees, windy. 4.5 miles. Knee was bothering me a little today

Asics 2130 GT Red Miles: 4.50
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.002.505.00

2x1600 (5:37 & 5:49). 1 x 800 (2:45). Overall felt good til my cooldown where my knee started botherin me again. I have the ITB strap now and it was still hurting, so im gonna try to take it easy.

Asics 2130 GT Red Miles: 5.00
Night Sleep Time: 10.00Nap Time: 0.00Total Sleep Time: 10.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

2 miles, felt good.

Asics 2130 GT Orange Miles: 2.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Nice 7 today with my brother. Kept it around 7:10s. Started to feel some pain in the knee about 5, so its nice that it held off that long but also not nice to know its still bugging me. Good thing Im only training for shorter races as the ITB still heals.

Asics 2130 GT Red Miles: 7.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.003.000.005.00

3 mile tempo in 18:45 today. Knee has been bugging me a lot lately, may be time for a longer break. May have to give up summer races to let this thing get better. Frustrated.

Asics 2130 GT Red Miles: 5.00
Night Sleep Time: 0.00Nap Time: 9.00Total Sleep Time: 9.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles in the pouring rain today. Got completely drenched, but it was kinda fun. Took off the shirt and just tried to enjoy the rain--thats half the fun in running. Knee felt better today, i will probably run in dam to dam this weekend (5k).

Asics 2130 GT Orange Miles: 4.00
Night Sleep Time: 10.00Nap Time: 0.00Total Sleep Time: 10.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.750.000.003.255.00

13x400 today at 1:18-1:22. Ended up running the 3.25 in 17:20, or right about 5:20 pace. The knee felt good too, even with no strap. Getting pumped for the weekend 5k. My goal is just to break 18, but I think I can get 17:30 on a good day.

Asics 2130 GT Red Miles: 5.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

30 minute run exactly today, got in 4.25, but my legs were pretty tired, knee was good though. I ice bathed and hopefully that'll refreshen the legs for saturday!

Asics 2130 GT Red Miles: 4.25
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

2 mile rustbuster this morning. Legs were actually a little sluggish, hopefully I got enough blood moving to clear them out and that they are ready for tomorrow's 5k.

Asics 2130 GT Orange Miles: 2.00
Night Sleep Time: 10.00Nap Time: 0.00Total Sleep Time: 10.00Weight: 0.00Calories: 0.00
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Race: Dam to Dam 5k (3.1 Miles) 00:18:16, Place overall: 13, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.900.003.100.005.00

Dam to dam 5k today. I usually do the 20k and am bummed i wasnt able to because of my knee, but I jumped in the 5k instead. Did not have a great race, my time was slow and reflects how much shape ive lost to this injury. That being said, I did get 3rd in my age group and got a medal. 13th out of 2600 isnt bad either. So i just need to focus on the positives and improve from here. Hopefully next week will be a better race.

Asics Hyperspeed 2 Flats Miles: 3.10Asics 2130 GT Red Miles: 1.90
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
64.901.008.105.7579.75
Asics 2130 GT Red Miles: 61.90Asics 2130 GT Orange Miles: 14.75Asics Hyperspeed 2 Flats Miles: 3.10
Night Sleep Time: 199.50Nap Time: 9.00Total Sleep Time: 208.50Weight: 0.00Calories: 0.00
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