The Pursuit of sub 16

June 2012

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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: 23.80 Month: 89.95 Year: 1724.32
Asics DS Trainer Bl/Yel Lifetime Miles: 436.90
Asics Hyperspeed 7 Lifetime Miles: 272.99
New Wave Rider 21 Grey Lifetime Miles: 325.74
Asics Cumulus 20 Lifetime Miles: 345.54
Mizuno Wave Rider 22 Lifetime Miles: 284.28
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
103.4015.003.001.00122.40
Asics 2160 GT Blue Miles: 81.40Asics 2160 Red Miles: 31.00Asics DS Trainers Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

still in phoenix, 3.5 on the treadmill, felt pretty decent for the first run of the new training cycle, still going to be able to tap into my last cycle it looks like. Awesome stuff!

Asics 2160 GT Blue Miles: 3.50
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
4.000.000.000.004.00

4 on the mill, 28:56, 7:14 avg, strides

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
2.002.000.000.004.00

3 weeks in phoenix, and i finally got outside today. Its so hot...100 degrees when i went out at 5:20 pm and it was 7 percent humidity, so super dry...not fun running conditions, ill prolly go back to the mill tomorrow unfortunately..im so sick of that thing. todays were split as follows:

1- 6:54.8

2- 6:45.3

3- 7:04.8

4- 7:00.9

27:45, 6:56 avg pace for the day

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
5.000.000.000.005.00

5 mind numbing treadmill miles tonight, at least the nba finals was on so i could watch that and zone out.

Asics 2160 GT Blue Miles: 5.00
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
4.000.000.000.004.00

mental grinding 4 miles at 5 am on "just woke up" legs, good practice for that aspect. pretty slow as I the 4th mile I finally "cranked" the treadmill up to 7:35, i needed slow mileage today though and so it was perfect for that.

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
4.200.000.000.004.20

4.2 miles today, was thinking for 6 but didnt feel that great so i turned back early. back in iowa, so hopefully I can settle into a nice routine now.

Asics 2160 GT Blue Miles: 4.20
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
5.001.000.000.006.00

6 miles after work tonight, felt better, weather was awesome cept for a little wind, 41:59, 7:00 avg pace for 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
4.500.000.000.004.50

Just a run today.

Asics 2160 GT Blue Miles: 4.50
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
3.002.000.000.005.00

didnt feel great, 35:13, 7:03

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
3.002.000.000.005.00

34:55, 6:59 avg pace. felt better today

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
2.001.001.001.005.00

very humid out today, opened with a 6:50 easy then decided to push it a little, hit 5:42, but it actually felt pretty easy, did an easy mile, then another uptempo, 5:52, felt a little harder than the faster mile before it, cooled down with an easy mile. not a bad workout, helps me get a very rough gauge of fitness.

Asics DS Trainers 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
8.000.000.000.008.00

8 miles today, very warm probably up near 90 or so, definitely good heat training...56:44, 7:05.5 avg pace for the run. 8xstrides afterwards

Asics 2160 GT Blue 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
5.000.000.000.005.00

96 with h.i. of 100 even at 6:45 pm when i went to run, pretty humid and hot out there, but i survived, 5 miles in 35:46, 7:09 avg pace. legs feel pretty abused lately, and im not sure why. extra stretching and ice.

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
5.000.000.000.005.00

5 in 36:17, 7:15 avg pace, didnt feel very good today, like has been the case lately..

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
5.000.000.000.005.00

5 miles in 35:59, 7:12 avg pace, felt pretty good for a morning run

Asics 2160 GT Blue Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.002.000.005.00

a little faster effort today, did a 1.6ish, roughly 1 mile and 1000, in around 9:21, 5:51 for the mile then 3:30 for the 1000ish, didnt feel the greatest, through in another 80ish second 400ish. lots of inexact distances today. 5 miles total. Will probably lay off the speed work for a considerable amount of time while i load up on mileage.

Asics DS Trainers 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
9.201.000.000.0010.20

Was shooting for 10 today, due to inaccurate pre-run GPS mapping, i ended up a little long..all was ok. My hammy felt a little better than it has been the past 2 weeks, still icing it and massaging it as much as possible. 72 degrees, humid and rainy, pretty nice summer running weather if you ask me. very even splits throughout, 10.2 total miles in 1:12:07, which equates to 7:04 avg pace which is where all my splits were clustered around. 8xstrides after

 

also noteworthy, today marks the 1000 mile mark for 2012, to being June 23rd is the fastest ive reached this mark by nearly 2 and a half months!

Asics 2160 GT Blue 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
5.000.000.000.005.00

5 felt like crap, it was hot too..at least 100 h.i.

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
4.001.000.000.005.00

Went to the sports chiropractor/therapist and he examined me and determined i likely have been dealing with a bulging disk in my lower back that has been radiating through my sciatic nerve into my hamstring/butt area...makes complete sense to me!

He worked on me a little bit, gave me some rehab homework and advised me to train through it. Since I am going to be meeting up with him now somewhat regularly, he wants to make sure i'm only changing one variable at a time (i.e. making sure his adjustments are helping and not simply taking time off running to rest). I think its a good plan. I already feel somewhat better, 5 miles this morning after the appt in 35:54, with a 6:51 last mile, not fast by any means, but i negative split the last 2.5 by a good margin. Finally starting to loosen up and hopefully recovery is on the way.

Asics 2160 GT Blue Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.002.000.000.005.00

awful weather tonight, near 100 degrees and heat index of 110 easy. dew point was 73, which is just oppressive. felt okay for the first 3 miles, then it was actually that 4:30 slice of cheesecake at work that turned my stomach over and forced me home. only when I made that decision did i start to really hurt cuz of the heat. I think without the GI problems, i coulda gone 6. either way i was absolutely hurting when i got done, the a.c never felt so good..too dang hot and humid for running..34:48, 6:57.5 avg pace, hit miles 2 and 3 in 13:37, or 6:49 pace. hammy feeling better as i used my lumbar support and have done the rehab stretching all day at work.

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
4.003.000.000.007.00

Ran late, after work. Sun was going down, kind of a nice summer sunset, it was so hot and humid though. 88 and 97 h.i. when i started, only a little lower when i finished. first real pain-free run in nearly 2 months. The guys at the chiropractic place have been great! 49:15, 7:02 avg pace, hit 20:41 3 mile split in the middle, 6:54 avg pace there, just a tiny uptick in pace. did 6xstrides after. Felt pretty good on the run, was very wiped out from the heat though. 

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
7.000.000.000.007.00

another hot day, but it stormed about 4 o clock, so by the time i got out about 5:30 after work, the temp was okay, still pretty humid, but not near as bad as it has been. didnt feel as good today, a little tighter, i realize this recovery phase will take a little while before i'm busting out great workouts every day. 50:15, 7:11 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
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy this morning in 36:10, 7:14 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
103.4015.003.001.00122.40
Asics 2160 GT Blue Miles: 81.40Asics 2160 Red Miles: 31.00Asics DS Trainers Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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