Boston Marathon Streak: 3

Carlisle 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: 0.00 Month: 35.00 Year: 2200.29
OLD Asics Cumulus 20 Gray/orange Lifetime Miles: 470.44
Wave Rider 22 Blue/gray Lifetime Miles: 387.24
Adidas Sub-2 Lifetime Miles: 70.77
Cumulus 20 White Lifetime Miles: 429.24
NEW Cumulus 20 Orange/gray Lifetime Miles: 8.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
76.208.4016.1012.60113.30
Asics 2150 Gold/Black Miles: 67.60Saucony Kinvara Flats Miles: 10.20Asics 2150 Green Miles: 6.00Asics 2160 Black/blue Miles: 20.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

2 in already humid conditions at 6:50am. gonna be a hot one today. goal race of the entire summer tomorrow, and even though ive had no telltale workouts or breakthroughs i am still aiming for a PR. crazier stuff can happen.

Asics 2150 Gold/Black Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: Carlisle 5k (3.1 Miles) 00:17:36, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.400.000.003.107.50

Carlisle 5k today, my favorite race of the year cuz its my hometown event. my workouts werent indicating a breakthrough and i have struggled during my speedwork and those two signs were evident today as i had a hard time getting any kind of turnover throughout the race...especially when i needed it. 

one of my best friends, andrew, came down from bondurant to pace me the 2nd half. I tried to talk him into doing the whole thing with me cuz when we race together we feed off each other really well. in fact, last time we raced carlisle together we both PR'ed and both of those still stand today. he is training for a half though and insisted on pacing me. first mile I laid an egg, went through in 5:42. granted this stretch is largely uphill, in the past ive hit around 5:20. i just didnt have much pop coming out the gate. halfway through mile 2 i was about 10 seconds back of the leader, the same kid who has got 3rd 3 years in a row. andrew hopped in the race about 1.5 and became my rabbit. It was super nice to have a pacesetter because he was able to help me rise above my mid-race blues that have plagued my races lately. 2nd mile was 5:37, 11:19 at the 2 mile mark, 5:40 almost on the nose.  andrew kept pushing me and did a wonderful job of being a pacesetter. for a while, the leader actually started coming back to me, but the lack of turnover bit me hard when i needed a burst of speed just after mile 2 entering the final smaller hills. i took the last mile in 5:44 and ran :31 for the .1 for a 17:36 clocking. Not a great time by any stretch, but a respectable time for the hot conditions on this course which many people find very difficult. 

Overall, i need to step back and ramp my mileage up while adding in some better speedwork if i plan to get below 16. I havent been close this summer, and i havent had any really great workouts or races yet. i'll finish out my summer season and then get back to the drawing board to figure out how to get where i want to go.

Saucony Kinvara Flats Miles: 3.10Asics 2150 Gold/Black Miles: 4.40
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

4 recovery today. 

1- 7:23.6

2- 7:17.6

3- 7:24.5

4- 7:15.8

TOTAL--29:21, 7:20 avg pace

another 5k tomorrow.

Asics 2150 Gold/Black 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
7.001.400.000.008.40

kind of just ran today, had a general idea of the course length but just kept adding. didn't wake up this morning for my 5k which is fine, saved some money on the late entry fee and got some needed rest. today's splits were 1:00:08 for 8.4 miles, 7:10 pace. pretty hot weather still at 6 pm when i hit the roads, but it was pretty typical for the 4th of july. nice to get a decent workout in.

Asics 2150 Gold/Black Miles: 8.40
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
6.000.000.000.006.00

6 tonight after work, got a few raindrops but overall, great summer weather. splits:

1- 7:07.7

2- 7:04.2

3- 7:02.1

4- 7:21.5

5- 7:22.8

6- 7:10.0

TOTAL-- 43:08, 7:11 pace

you can tell where the turnaround was at mile 3 cuz i came right back up the long 2 mile uphill where the old train tracks used to be.

Asics 2150 Green 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
2.500.000.002.004.50

speedwork fail..too hot

Asics 2150 Gold/Black 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
5.000.000.000.005.00

5 in 35:39, 7:08 pace

Asics 2150 Gold/Black 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

roughly 5 (ran by watch time only) 35:52, 7:10 pace

Asics 2150 Gold/Black 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

3 in an already hot and humid morning in 22:06. 7:22 avg pace.

Asics 2150 Gold/Black Miles: 3.00
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

in all reality, probably a lil under 7 today, prolly 6.8ish. but it was hilly enough to be 7. went down to the dam and ran all around it. ran for 50:27, so assuming it was close to 7, that puts the pace at 7:13ish. very hot and humid, already heat indices near 90 by the time i finished my run at 11 am. good effort and strong mental workout today

Asics 2150 Gold/Black 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
3.000.000.003.506.50

a wet run this morning as thunderstorms were rollin through--helped take the heat off tho so that was nice. did 2x400 then did 2x800, then did another 8x400 here were the splits with 1 min off between 4s and 2 between 8's

81, 81, 2:42, 2:45, 79, 79, 78, 80, 79, 80, 79, 78

pretty even paced workout, i was pretty dead afterwards tho, result of doing this workout only an hour after i woke up and a lack of speedwork lately.

Asics 2150 Gold/Black 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
5.200.000.000.005.20

went out and ran hard tonight after work, 36:44 for 5.2, 7:04 pace

Asics 2150 Gold/Black Miles: 5.20
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
3.000.000.000.003.00

broke out the new shoes for an early am run of 3 miles in 23:10, 7:43 pace. never really got out of 2nd gear today.

Asics 2160 Black/blue Miles: 3.00
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

tired 2

Asics 2160 Black/blue Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: Rustic Run (4 Miles) 00:24:32, Place overall: 9, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.004.006.50

ive wanted to do this race for several years and finally had the chance since i was staying nearby this weekend. i was doing alright for the first few miles and then the two massive, and i mean massive hills started. Eastern Iowa is hilly! i ran 5:48 on the first mile and 5:41 on the second mile, on a flat course i think id of challenged 23:00, but i ran the hilly miles in 6:35 and 6:28. not too disappointed given the challenging course. my new plan is to take a week off here and regroup and restructure a new training plan.

Saucony Kinvara Flats Miles: 4.00Asics 2150 Gold/Black Miles: 2.50
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
2.600.000.000.002.60

got out for a little jog in kansas city in 100 degree heat, 2.6 in 18:43, 7:12 avg, very hot

Asics 2150 Gold/Black Miles: 2.60
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
4.000.000.000.004.00

after a planned week of rest, i hit the trail for 4 today in 30:26, 7:36.5 avg pace in very humid conditions although not super hot.

Asics 2150 Gold/Black Miles: 4.00
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
3.000.000.000.003.00

3 in the early a.m. humidity, 22:07, 7:22 pace

Asics 2160 Black/blue Miles: 3.00
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

by the time i finished my run today, the temp was already 88 and the heat index was 96, very humid with dewpoints back in the mid 70s, very tough weather to run in. 29:41, 7:25 pace

Asics 2160 Black/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
0.003.000.000.003.00

3 decent miles today when you consider the conditions, 94 degrees with heat index of 104, dewpoint 74. ran it in 20:54, 6:58 avg pace. splits were 7:05, 6:53, and 6:54 uphill final mile.

Asics 2160 Black/blue Miles: 3.00
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
0.004.000.000.004.00

another 4 faster than normal today, felt decent even though it was still quite humid. 83 degrees, h.i. 91 and dewpoint all the way up to 76. splits were 7:01, 6:42, 6:57, & 7:00 for 27:41 total, 6:55 avg pace.

Asics 2160 Black/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
1.000.000.000.001.00

1 prerace

Asics 2160 Black/blue Miles: 1.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: Falls City Triathlon (12.6 Miles) 00:59:03, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.0012.600.0012.60

Did my first ever triathlon today, and i won the whole thing! i couldnt believe it. no official race times available yet aside from my overall time of 59:03 (it was my goal to be under an hour). the race was a 300 m swim, 15k bike (9.3 miles), and 5k run. it was in an outdoor pool so it was staggered swim start. i was 9th into the water, i came out 9th, managed about a 5:30, which is decent for me, although very average in the grand scheme of things. passed a few people on the bike, but mostly just maintained. was about 5 minutes down off the bike. since i am a runner, the run is where i blew everyone's doors off. I ran the 5k in 18:11, which i was super happy with after an extended effort on the bike and in the pool. that time was about 3 min faster than anyone else on the run and gained at least the 5 min deficit on the leader.

i didnt cross the finish line first, so heading to the awards ceremony, itw as anyones race. we had to wait for them to calculate the times and remove the stagger (small town race so this took a while). after i didnt get an age group medal i knew something was up, then they announced the overall winners and they said my name. it was super exciting! i won a massive trophy that took up almost the entrie back seat of the car. I was just wanting to finish strong and have fun at my first triathlon and ended up winning the whole thing!!! furthermore, i think i may have a new passion, tri's are addicting and i think i will be doing many more to come.

Saucony Kinvara Flats Miles: 3.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: Warrior Dash Kansas City 00:29:44, Place overall: 11, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.003.500.003.50

The day after my first tri i did the warrior dash. This whole weekend revolved around my wife and I along with 3 of our friends taking a trip to do the tri and the warrior dash. the warrior dash capped off the weekend. supposedly the dash is 5k, but it was more like 6k. the course is very hilly and muddy and includes a lot of thickets and underbrush. along the way are several obstacles ranging from water crossings to netclimbs to balance beams, monkey bars, tires, and a hay bale mountain. the last two obstacles are the most extreme--jumping over burning logs and swimming through a 30 foot long mud pool with barb wire about a foot overhead. very fun race, very hard as well. super hot temperatures made it very difficult. I decided to run fast to see where i could place and i ended up 11th out of about 4700 and i found out later i won my age group out of about 600. pretty cool to do so well after doing a tri the day before and given all the obstacles. being covered in mud was pretty awesome too!

Asics 2150 Gold/Black 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
76.208.4016.1012.60113.30
Asics 2150 Gold/Black Miles: 67.60Saucony Kinvara Flats Miles: 10.20Asics 2150 Green Miles: 6.00Asics 2160 Black/blue Miles: 20.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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