The Pursuit of sub 16

Urbandale 4th of July 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: 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
104.650.0020.7013.85139.20
Asics 2130 GT Red Miles: 102.50Asics 2130 GT Orange Miles: 30.50Asics Hyperspeed 2 Flats Miles: 6.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

5.5 miles today, hit the first two around 6:45 each. Ended at 38:26 or just over 6:59's per mile. Took an ice bath.

Asics 2130 GT Red 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
2.000.000.000.002.00

2 mile warm up for tomorrow's 5k in urbandale

Asics 2130 GT Orange Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: Urbandale 4th of July 5k (3.1 Miles) 00:17:46, Place overall: 8, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.003.105.10

I didnt run a great race this morning. I dont think my warmup was very good because the first 400 of the race was very taxing for some reason. I ran a great 2nd mile again, so that is a positive I can take from this race. Still got an award for being top 10 out of 400-500. Need to keep working to get better.

Asics 2130 GT Orange Miles: 2.00Asics Hyperspeed 2 Flats Miles: 3.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

long 8 today.

Asics 2130 GT Red 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
4.500.000.000.004.50

pretty uptempo 4.5 today.

Asics 2130 GT Red 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
2.500.000.003.255.75

13x400 today. Hit them all between 1:17-1:21. Total time of 17:09 or 5:16's per mile. Overall, a good workout, i felt pretty in shape towards the middle of them. Hopefully I can use that strength this weekend.

Asics 2130 GT Red Miles: 5.75
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
5.000.000.000.005.00

5 tough ones today, legs were dead tired. ice bathed

Asics 2130 GT 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
2.000.000.000.002.00

2  miles as a prerace warmup.

Asics 2130 GT Orange Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: Grimes Farm Run Trail "5k" (3.1 Miles) 00:20:00, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.003.100.005.10

Won prize money today, 50 dollars for 2nd place. The trail race was very fun, but definitely longer than 3.1. My time wasnt really relevant since it wasn't an actual distance. Either way, I was happy with 2nd place and the money I did win.

Asics 2130 GT Orange Miles: 2.00Asics Hyperspeed 2 Flats Miles: 3.10
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
5.000.000.000.005.00

5 average miles.

Asics 2130 GT 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
2.250.004.000.006.25

Tempo today, 4 miles at 24:56 or 6:14 per mile. A tad slower than i was hoping, but still a good workout especially in the afternoon heat and humidity.

Asics 2130 GT Red Miles: 6.25
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

6 turned into 7 turned into 8 as i felt pretty good today. Ended at about 7:06 average.

Asics 2130 GT Red 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
4.000.000.000.004.00

legs were tired today.

Asics 2130 GT Orange 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
2.400.004.600.007.00

7 miles of fartleking fun today. did 3 sets of 4,3,2 on with 2 min off on each. Overall, i estimate that to be a lil over 4.5 miles. Felt pretty good on the on's today even though my legs have been sore. 

Asics 2130 GT 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
9.000.000.000.009.00

long 9 miles around vermillion, my new home starting next month.

Asics 2130 GT Orange 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
4.500.000.000.004.50

felt really pretty good today..even tho i rolled my ankle after 1 mile in. Dang thing has been rolling since high school. It recovered and i finished my run though. Tomorrow, I turn another year older

Asics 2130 GT Orange 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
2.000.005.000.007.00

tempo today, 5 miles in 31:18 or 6:15's. Felt okay, encountered some wind on the way back and that really slowed my pace.

Asics 2130 GT 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
6.500.000.000.006.50

Pretty good run today. First time using my new polar gps watch.

Asics 2130 GT Red 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
4.000.001.000.005.00

didnt have anything today, was gonna do repeat miles, got one in at around 5:55 and was just dead. O well, got to listen to my body and just took it easy.

Asics 2130 GT 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
2.500.000.004.006.50

tonight was one of my best workouts ever. no warmup, just went out and ran first repeat mile in 5:31, jogged half mile, ran the next mile in 5:24, another half mile jog, then 5:32. then half mile jog, then 6:13 up hill mile to finish. 1 mile cooldown. All in all a great workout in the dark under the moon and stars. Ran out on the bike trail in the pitch black and i guess a little fear goes a long ways in making you run fast.

Asics 2130 GT Red 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
5.000.000.000.005.00

a relaxed sunday morning 5 for me.

Asics 2130 GT Orange 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
3.000.003.000.006.00

tonight turned into a makeshift 3 mile tempo, with mile stepdowns. first was 6:25, then 6:20, then 6:06 for a total of 18:51 for 3 miles, just about exactly as i hoped it would go. Felt good to run negative splits especially on tired legs and that was the goal.

Asics 2130 GT 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

4.5 slower miles today.

Asics 2130 GT Red 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
2.500.000.003.506.00

14x400 today in 1:18-1:22 each. Total time was 18:32 or around 5:18's.

Asics 2130 GT 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
6.000.000.000.006.00

6 nice ones tonight

Asics 2130 GT 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
104.650.0020.7013.85139.20
Asics 2130 GT Red Miles: 102.50Asics 2130 GT Orange Miles: 30.50Asics Hyperspeed 2 Flats Miles: 6.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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