Boston Marathon Streak: 3

Tulip Time Klompen Classic 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 - 35:32 (2018)

Half Marathon- 1:16:48 (2018)

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: 13.60 Month: 109.90 Year: 1624.59
Asics Cumulus 20 Gray/orange Lifetime Miles: 453.19
Wave Rider 22 Blue/gray Lifetime Miles: 235.84
Adidas Sub-2 Lifetime Miles: 27.66
Cumulus 20 White Lifetime Miles: 73.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
166.4913.007.908.26195.65
New Asics Red 2000 2 Miles: 95.84Asics 2000 2 Red/black Star Miles: 47.35Asics 2170 GT Starred Miles: 14.00Asics Hyperspeed 2 Flats Miles: 6.26Asics DS Trainer Bl/Yel Miles: 27.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

barefoot on the beach, not sure total distance

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
5.300.000.000.005.30

treadmill before leaving perdido beach

New Asics Red 2000 2 Miles: 5.30
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
3.403.000.000.006.40

easy run in my hometown tonight, felt pretty easy

Asics 2000 2 Red/black Star Miles: 6.40
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
7.000.000.000.007.00

easy paced run tonight -- 7 in 7:28 avg pace

Asics 2170 GT Starred 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
5.300.000.000.005.30

legs felt rough

New Asics Red 2000 2 Miles: 5.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: Tulip Time Klompen Classic 5k (3.15 Miles) 00:18:21, Place overall: 13, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.850.003.150.008.00

Pella Klompen Classic today, a race I've always wanted to be a part of, my legs have been sore and tired for the last 2 weeks, so I knew I wouldnt run a blazing time today, so instead, I decided I wanted to run a smart race. Gun went off at 7pm, great weather, low 70s, a little humidity and windy, pretty flat course--pella is looking beautiful this time of year by the way with all the tulips and the green grasses, my goal was to be around 5:50s for each mile and to not lose any time. I nailed this goal. Hit 5:50 first mile, 5:51 second, and 5:49 third--almost perfectly even splits, the last ".1" was long according to my garmin at .15 in :52, so overall, my garmin said the course was long and I clocked 18:21 for the "5k", which doesnt seem accurate given my even splits, not too worried though, it was a fun race and I executed a race plan. Got 13th out of almost 1900 runners, I did get 4th in my age group, just missed placing--nice to be out racing again and such a beautiful evening to do so...plus I got 2 race shirts!

Asics Hyperspeed 2 Flats Miles: 3.15Asics 2000 2 Red/black Star Miles: 4.85
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

7:15 avg pace + strides

New Asics Red 2000 2 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
8.600.000.002.4011.00

good workout today, couldnt decide if I wanted to do speed or distance, so I did a little of both, got a mile in 5:30, then did some 400s, 11 total

Asics DS Trainer Bl/Yel 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
8.000.000.000.008.00

first thing this morning, got 8 miles done in 7:41 avg pace, took it easy and just kind of zoned out for a shakeout run

Asics 2000 2 Red/black Star 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
8.500.000.000.008.50

Good run tonight, got through 8.5 in just under 1:03:00--7:23-24 avg pace.

New Asics Red 2000 2 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
4.500.000.002.507.00

did some 1k repeats today, although had some serious stomach issues (big lunch) and so had to cut it a little short, quality was still good on the 4 repeats I got done, i hit 3:28, 3:28, 3:28, and 3:33--each with a 1k easy between, felt pretty easy actually, which is 5:34 pace on the 3:28s, it was cool to hit those with such repetition--i was locked in on these. 7 miles overall

Asics DS Trainer Bl/Yel 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
6.001.000.000.007.00

rainy, muggy evening run after work, got 7 done in about 7:16 pace and was completely soaked

Asics 2170 GT Starred 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
5.300.000.000.005.30

Asics 2000 2 Red/black Star Miles: 5.30
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
5.200.003.750.259.20

held a 6:00 pace was going to go for a 10k at that pace, but the humidity and heat got to me, I stopped after the first 5k--18:38 roughly, then I did anohter 1k and another .25 separately to complete the 4 miles of speedwork--3.75 at tempo pace, the final .25 at goal 5k. set my watch to KM instead of miles and I notice that helps a lot in being able to maintain pace

Asics DS Trainer Bl/Yel 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
9.000.000.000.009.00

really good morning run today, a little humid, but i was able to trudge through 9 at 7:28 avg pace

New Asics Red 2000 2 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
9.301.000.000.0010.30

really solid run tonight despite tired legs, 1:15:XX for 10.3 miles-- 7:19 avg pace according to the garmin, did strides

New Asics Red 2000 2 Miles: 10.30
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
4.003.000.000.007.00

decent run tonight

Asics 2000 2 Red/black Star 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

morning treadmill out in colorado

New Asics Red 2000 2 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
5.000.000.000.005.00

easy run today on the mill

New Asics Red 2000 2 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
6.001.000.000.007.00

bad stomach issues

New Asics Red 2000 2 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
5.300.000.000.005.30

bad stomach issues again, had to cut short

Asics 2000 2 Red/black Star Miles: 5.30
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
6.503.000.000.009.50

felt pretty good today--9.5 in 7:16 avg pace, very humid morning--did strides after--stomach felt better today

New Asics Red 2000 2 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
4.751.001.000.006.75

taper-ish this week starting today for dam to dam half on saturday, strides after

New Asics Red 2000 2 Miles: 6.75
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
5.000.000.000.005.00

5 easy

New Asics Red 2000 2 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
3.500.000.000.003.50

easy run over my lunch break

New Asics Red 2000 2 Miles: 3.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: Dam to Dam 5k (3.11 Miles) 00:17:38, Place overall: 5, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.190.000.003.119.30

Dam to Dam 5k today, decided to drop from the half to the 5k as my training has not really been conducive to a half, this ended up being a really good call. Got up around 6 for a 9:30 start--drove down to the parking garage on 9th and locust, went and watched the elites finish the half- 1:04:xx was the winner, pretty quick, warmed up for a little under 2 miles, did some strides and a burnout to get my legs broken in and ready for the 5k, made the decision to set my watch to km instead of miles so that I could get more frequent updates on my pace, goal was 3:30s each time (17:30 pace) got out easy and felt pretty relaxed, 3:22 at the first k, much faster than anticipated, but it felt fine, was at about 5:21 at the mile, 3:26 for the 2nd k, 3:30 for the 3rd k, started to pull away from the guy i had been running with and realized I was in 5th place, there are about 3000 runners in this race and so I was not expecting a top 5, goal was to keep it together and try to run down the 4th place runner--vic morales, a guy I have raced many times before, 4th k was 3:31, we were fully with the half marathon walk/joggers now and so the course was packed, pretty straight course, so just a few tangents that i didnt quite get, last k was 3:36, but i still wasn't finished, something in the neighborhood of 15 seconds leftover (.07k roughly) the course probably wasnt long, i just wasn't able to get a good tangent run given the runners ahead, regardless, 17:38 for the 5k, a really good effort that I am pleased with. got a medal for getting 3rd in my age group--still cant believe I got 5th in this prestigious event. pretty cool! 4 mile cool down.

 

Time update: official time was 17:38, one second faster. Every second counts! brings avg pace from 5:41 to 5:40

Asics Hyperspeed 2 Flats Miles: 3.11New Asics Red 2000 2 Miles: 6.19
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
10.500.000.000.0010.50

morning long slow run today, 7:32 avg pace for 10.5 total + strides

Asics 2000 2 Red/black Star Miles: 10.50
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
166.4913.007.908.26195.65
New Asics Red 2000 2 Miles: 95.84Asics 2000 2 Red/black Star Miles: 47.35Asics 2170 GT Starred Miles: 14.00Asics Hyperspeed 2 Flats Miles: 6.26Asics DS Trainer Bl/Yel Miles: 27.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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