The Pursuit of sub 16

Beat the Street 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: 0.00 Month: 123.12 Year: 751.02
Asics DS Trainer Bl/Yel Lifetime Miles: 436.90
Asics Hyperspeed 7 Lifetime Miles: 235.45
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 Inspire 21 Lifetime Miles: 28.00
Mizuno Wave Rider 14 Lifetime Miles: 298.70
New Wave Rider 21 Grey Lifetime Miles: 26.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
116.0931.008.509.31164.90
Asics 2160 Red Miles: 59.89Asics DS Trainers Miles: 26.30Asics Hyperspeed 2 Flats Miles: 16.01Asics 2160 GT Blue Miles: 62.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles today on a brand new route in our brand new town with our brand new apartment. I have a feeling this new trail will become a staple of my training routines. pretty warm and humid even tho its only 10am, 43:38, 7:16 avg pace, 22:25 out (7:28 avg) 21:12 back (7:04 avg), started to loosen up a little plus I had the wind at my back the 2nd half...although a shakeout run, still managed a nice 1:13 negative split.

Asics 2160 Red Miles: 6.00
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
3.801.001.500.006.30

very disappointing run today. I am always shocked at when my stomach issues decide to show up..nothing out of the ordinary today..but bam after finishing up the HMP 1.5 mile tempo, it just hit me. Had to stop on the side of the road even..worst part was this was about as far away from home as I could be, so that was a nice 2-3 mile walk/run back with stomach issues hampering any effort over 1 minute in length, way back took forever...tempo was fine, 5:56 with a 2:56 half mile on the end, 8:52 for 1.5, 5:55 avg pace.  

Asics DS Trainers 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
5.000.000.000.005.00

5 miles after rolling out of bed, helped slow the pace, 36:30, 7:18 avg pace

Asics 2160 Red 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
3.000.000.000.003.00

21:49, 7:16 avg pace for tomorrows 5k. Goal is to win so I can buy some new shoes with the GC, another goal is obviously sub 16, hoping to be at least sub 16:40 tho.

Asics 2160 Red Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: Beat the Street 5k (3.1 Miles) 00:17:04, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.003.108.10

Race that I won last year. Had some more local talent show up this year. Still, not my best performance, and I should have broken 17 at least. Thats racing though! Showed up, saw the eventual winner, figured I would have to have a great day to track him down. Started out hard and drafted off him through about 1 mile. We came through in 5:08, 2nd mile it was a 3 man race and we had seperated, this is where we turned into bad headwinds, about 20mph and running solo being a little guy that slowed me down a lot. Next split was something like 5:42 which was almost certainly affected by the wind. 10:50 at 2 miles, ran a 5:39 and a 34 second .1 to cross in 17:04. On the final stretch, I ran down the 2nd place guy, passed him and then had him pass me back before the line. Not much of a kick as it was directly east into the headwind and I was honestly worn out from battling it. Not a terrible effort, I feel like given normal conditions I would have been 16:40-16:45 today, probably not a winnin effort as the winner was 16:30ish into the wind. Still, My time today was 45 seconds faster than my winning time last year. So I am improving and its a plus that I ran so much faster on this course with less than ideal conditions this year.

Asics Hyperspeed 2 Flats Miles: 3.10Asics 2160 Red Miles: 5.00
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
15.753.000.000.0018.75

longest training run to date here. not sure of actual mile times for most of it and I actually got lost (it was a planned 18 mile run and I tracked around for .75 til I found my route again. first 9.75 was 1:07:53, 6:58 avg pace, pretty solid out. The way back was tougher into the wind and slightly uphill, last 3 miles were exposed and very difficult but I kept pushing. Final time was 2:12:05, 7:03 avg pace for the entire run. Pretty good overall, I'm quite happy with today's run. 

Asics 2160 Red Miles: 18.75
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
0.006.001.000.007.00

goal of this one was to run at top end GMP for 6 miles straight. given the almost 19 yesterday this would simulate giving all i had left at the end of a marathon. my goal was sub 40 min as that is 6:40 pace and reasonable. Instead I crushed it and ran 38:52, 6:29 avg pace. then on my 1 mile cooldown, i ran a 6:50 for 45:42, 6:32 avg pace for 7 miles. splits during the planned 6 mile GMP run:

1- 6:27.5

2- 6:29.5

3- 6:30 (19:27 3 mile split)

4 & 5- 13:07

6- 6:17.9

total like I said was 38:52. My two 3 mile halves were very equal, 19:27 and 19:25.

ice bath afterwards, then taking tomorrow off. My quads are pretty sore, but I could feel worse. Very good marathon simulation training over the last 2 days. Looking forward to getting the BQ in early June.

Asics DS Trainers 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
6.000.000.000.006.00

6 mile shakeout early this morning at 6:15 am. 45:04, 7:30.5 avg pace, took 'er nice and easy (plus my body was still asleep for most of the run!)

Asics 2160 Red Miles: 6.00
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
5.002.000.000.007.00

nice easy 7 this afternoon. very steadily paced, had the wind at my back out and fought it on the way back...forgot how windy iowa was compared to freiburg. Splits:

1- 6:58.7

2- 6:57.0

3- 6:54.6

4- 7:04.7

5- 7:10.4

6- 7:09.0

7- 6:45.8

total-- 49:00, 7:00 avg pace, a nice evenly paced day

Asics 2160 Red 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
3.001.000.000.004.00

4 miles easy this morning, already a little warm, I got a good sweat going, last mile was a touch fast but nothing felt different. Prolly that dang wind, 28:24, 7:06 avg pace, childserve 5k tomorrow, ran 17:21 there last year and I am in far better shape than compared to then, so hopefully that will translate. A goal tomorrow is 16:30 or better. First real sub 16 attempt will likely be May 19th in Marion..good course and better competition..good recipe for success.

Asics 2160 Red Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: Childserve 5k (3.11 Miles) 00:16:55, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.141.000.003.1113.25

My 2nd attempt at the Childserve 5k this morning. Love doing this race because its such a great cause! (not to mention the course is pancake flat!). Course is very accurate as well, so its a true test here. Last year I ran a pretty solid 17:21, this year I was hoping sub 16:40. Conditions were great, mid-50s with not much wind. 

At the line there was one other guy, Vic Morales, who is a pretty good runner, I knew I'd have a challenge. Started off well, right on his shoulder, but after about 800, I let off the pace and let him have a lead, he was going out pretty hard or so the effort felt. Another kid stayed with me for around 1 mile. At the mile, I clicked a 5:19.9, a little slower than i'd like for what I'm trying to do, but my legs were not turning over very well I noticed. 5:30.2 2nd mile split, i tried to at least maintain my effort and not let Vic get any farther ahead. Soon after the first mile I had dropped the kid, so now the only goal I had was to chase down Vic. The last 1.1 I gave it a good effort and closed to within 10-15 seconds, but could never quite get em. Kind of bummed, cuz I was so close to running him down, but thats racing sometimes, today just wasn't my day. last 1.1 was 6:04,which is right near 5:23 pace, so I definitely picked it up both in reality and in perceived effort this last mile. I clocked a low 16:54, but the official results had 16:55, 5:26 pace. Not a bad race given the somewhat higher mileage this week, and the 26 second improvement on last year still shows I'm heading in the right direction (as last week I improved on last year as well). Hopefully, I'll be able to run a great time next week as the competition is really good and the course fast.

PM- 5 miles in 34:48, 6:58 avg pace. ice bath afterwards

Asics Hyperspeed 2 Flats Miles: 3.11Asics DS Trainers Miles: 5.00Asics 2160 Red Miles: 5.14
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.004.000.000.007.00

Brand new shoes today, felt like I was running clouds. Its amazing the difference new shoes make, and man did I need them! Felt pretty good and the pace felt pedestrian, weather was around 80 degrees but not too humid so a really nice day. Splits were pretty even:

1- 6:50.4

2- 6:46.0

3- 6:44.2 (20:20 at 3 miles, 6:47 pace)

4- 6:59.4

5- 7:00.3

6- 7:01.9

7- 6:40.3

total-- 48:02, 6:52 avg pace

Asics 2160 GT Blue 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
4.000.004.000.008.00

good tempo today, weather was pretty warm, near 90, but not much humidity, which was nice. Still, i drove down to greenbelt trail so i could run in the forest where it was a little cooler and not as much wind/sun. goal was 4 miles at/or slightly under 24:00, which is half mary pace..just a tempo effort. warmed up for 2 then dropped right into business, splits for the tempo portion were as follows:

1- 5:58.3

2- 5:50.0

3- 5:50.0

4- 6:02.5

Total-- 23:40, 5:55 avg pace for 4 miles, overall, very good workout, the effort felt very easy which is always a good sign...i think the turn around between 2 and 3 was a touch short of a full mile (maybe a few yards is all), but other than that I felt like I ran even paced throughout and am very happy with how comfortable this run was. 2 mile cooldown. 8 total

Asics DS Trainers Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.501.000.000.006.50

Very easy pace today as I really tried not to push at all. last mile was slightly GMP. total run was 45:41, 7:02 avg pace.

Asics 2160 GT Blue Miles: 6.50
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
4.501.000.000.005.50

very easy run today, the GMP mile was definitely wind aided as it was very windy out. I felt like I was just out for an easy jog though. 38:49 for the 5.5 miles, 7:03 avg pace

Asics 2160 GT Blue 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
6.700.000.002.108.80

Decided against traveling to bedford tomorrow to race, too far to spend money on gas and the entry fee, my legs are too shot to run a great time this weekend. So tonight, I had the idea of seeing what I could bust a 2 mile all out run in, but after about 800 meters, I knew that wasn't in the cards. 5:16 on that mile, tried to then run another one after a mile cooldown, went through the 800 in 2:35, and stopped shortly afterwards. Got in about another 400 in, but this workout was in shambles. My body just quit on me. Its okay to have workouts like this once in a while, remind my to listen to my body. Not a real inspiring workout, but probably a smart move to take the weekend off from racing. Tentative goal is to get a long run in tomorrow, then take a 2-3 week cut back and throw down 2-3 fast 5ks, then take a week off and regroup before a BQ attempt in early fall. We'll see how it goes.

Asics Hyperspeed 2 Flats Miles: 6.80Asics 2160 GT Blue Miles: 2.00
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
9.202.000.000.0011.20

longish run today of 11.2, had to make this week's mileage even, kind of an ocd thing. Kind of at the end of this training cycle, i believe i peaked in mid-april at the 5k/10k double in Germany. Ive lacked consistency and my legs have been getting tougher to deal with since then, im on the back side of the peak. Today was about all I had, 11.2 felt like a marathon of sorts. Alas, my game plan now is 2easy cut weeks, maybe 3 max with 5ks at the end of each, then taking a break and resetting myself. As for todays workout, 11.2 was clocked in 1:19:03 which averages to 7:03 per mile. Had 2 that were technically GMP but the wind was so bad today that it really helped on some miles and really slowed on others. For example, there is a 2 mile stretch on this run where I am with the wind and then into the wind 2/2. my splits were even on this portion 6:56.65 and 6:56.68 with the wind, so exactly even paced, then 7:05.31 and 7:05.57 into the wind..perfect mirror opposites..the funny little intricacies of running! ice bath then day off while I travel to Phoenix for work. 

Asics 2160 GT Blue 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
5.000.000.000.005.00

108 degrees in phoenix today so i opted for the treadmill and got in 5 miles in 36:00, 7:12 pace

Asics 2160 GT Blue 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
4.002.000.000.006.00

6 more treadmill miles tonight, 2 at 6:50 and 6:45 pace respectively just to get the legs moving a touch. 42:09,7:01.5 avg pace, nice even treadmill stuff, strides after

Asics 2160 GT Blue Miles: 6.00
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
2.005.000.000.007.00

treadmill again today, another 100 degree day here in phoenix! 1 easy, then 5 at 6:45 pace (33:45), then 1 easy. 48:22, 6:55 avg pace for the run.

Asics 2160 GT Blue 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
5.000.000.000.005.00

5 easy on the mill in 36:32, 7:18 avg pace

Asics 2160 GT Blue 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
2.002.000.000.004.00

URD yesterday as I traveled all day and had no time to run, a day off there was not at all bad though, my legs could use the rest. 4 miles today in 90 degree heat with heat index of 100, wind helped cool me off a little. 28:00, 7:00 pace. Very even splits, a few right in under the GMP of 6:55, but it was hard to tell for sure how much aid the wind gave. cap city 5k tomorrow, should be a hot one! 

Asics 2160 GT Blue 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
3.500.002.001.006.50

Cap city 5k today, hit the first mile in around 5:28 then completely dropped off the face of the earth. my body gave up on me and the last 3k was slower than 6:00 pace, finished somewhere around 18:40 or something for the 5k, but at that point I was jogging it in just to finish and was no longer  trying to run fast. Not a good day, but this is my body saying its time to take a week off and reload, I shoulda listened sooner and done it sooner, but you live and learn. Taking 6-8 days completely off, then gonna do another cycle. This cycle has been great, lots of PRs, just kinda fizzled out on tired legs.

Asics Hyperspeed 2 Flats Miles: 3.00Asics 2160 GT Blue Miles: 3.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
116.0931.008.509.31164.90
Asics 2160 Red Miles: 59.89Asics DS Trainers Miles: 26.30Asics Hyperspeed 2 Flats Miles: 16.01Asics 2160 GT Blue Miles: 62.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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