Boston Marathon Streak: 3

Heritage Eagles 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: 8.70 Month: 108.90 Year: 2086.59
Asics Cumulus 20 Gray/orange Lifetime Miles: 470.44
Wave Rider 22 Blue/gray Lifetime Miles: 364.94
Adidas Sub-2 Lifetime Miles: 60.97
Cumulus 20 White Lifetime Miles: 355.64
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
170.142.0010.117.65189.90
*Mizuno Wave Rider 22 New Miles: 49.70Asics Cumulus 20 Gray/orange Miles: 92.70Wave Rider 22 Blue/gray Miles: 44.39Adidas Sub-2 Miles: 3.11
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.300.000.000.005.30

*Mizuno Wave Rider 22 New 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
6.400.000.000.006.40

Asics Cumulus 20 Gray/orange 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
6.200.000.000.006.20

Asics Cumulus 20 Gray/orange Miles: 6.20
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
5.400.000.000.005.40

cool and humid co morning on the 4th, 7:20, first day in 2 weeks i havent run near 7:00, nice to go in the morning to make myself slow down

*Mizuno Wave Rider 22 New Miles: 5.40
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
7.300.000.000.007.30

morning 7.3 at 7:12 pace + strides

Asics Cumulus 20 Gray/orange Miles: 7.30
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
7.200.000.000.007.20

another decent run, 7.2 in 7:15 avg pace - humid day for colorado

Asics Cumulus 20 Gray/orange Miles: 7.20
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
3.301.002.000.006.30

good 2 mile tempo today, was going to go farther but it was HOT, 6:50 warmup then 5:55 first mile of tempo, 5:53 2nd mile, 11:48 for the 2 miles, cooled down til 6.3 total

*Mizuno Wave Rider 22 New 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
8.200.000.000.008.20

strong run, but the weather was rough, 90 degrees and so dry. 7:02 avg pace

Asics Cumulus 20 Gray/orange Miles: 8.20
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
4.050.002.001.157.20

was going to be mile repeats, turned into a fartlek, 4, 3, 2, 1, set break 4, 2, 2, 1 min active recovery between each

*Mizuno Wave Rider 22 New Miles: 7.20
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
8.200.000.000.008.20

hot one, hilly course, still feeling a little out of shape

Asics Cumulus 20 Gray/orange Miles: 8.20
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
7.500.000.000.007.50

*Mizuno Wave Rider 22 New Miles: 7.50
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
9.000.000.000.009.00

morning run today, already warming up. felt okay, 7:15-7:20 total avg pace for 9 miles plus strides, felt decent

Asics Cumulus 20 Gray/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
4.700.003.000.007.70

3 mile tempo today, 6:01, 5:47, 5:48, 17:36 for 3 miles, 5:52 per mile, felt a little tough towards the end, but overall, I am getting in shape, just not quite there yet

*Mizuno Wave Rider 22 New Miles: 7.70
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
9.500.000.000.009.50

hot one today, a rainstorm had gone through but it was brief, so by the time I started sun was back out and it was probably even hotter than before, still got 9.5 in 1:07:54, 7:09 avg pace + strides

Asics Cumulus 20 Gray/orange 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
7.500.000.000.007.50

6:30 run this morning, got up and beat the heat! it will be hot hot hot later. 7:28 avg pace for 7.5 + strides

Asics Cumulus 20 Gray/orange Miles: 7.50
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
6.000.000.000.006.00

easy  morning 6 - beat the heat again with a 6:30 start

Asics Cumulus 20 Gray/orange 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
7.300.000.003.0010.30

tried some mile repeats tonight, and hit the first in 5:38, but on the second I stopped about half way, about 2:4X, decided to do 3 more half-miles instead, just was a little gassed, but after a 2.3 warmup and almost equal rest meant my last .5 repeat was almost 6.5 miles into the workout, so that was a positive of the run, did the other 3 800s in 2:53, 2:50, 2:49, 10.3 total as it started to rain 

*Mizuno Wave Rider 22 New 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
10.000.000.000.0010.00

Birthday morning 10, did the out and back loop that I use for long runs, felt really pretty smooth and ran the last 3 miles all within 1 second of each other, 1:13:04, 7:19 avg pace + strides

Asics Cumulus 20 Gray/orange Miles: 10.00
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

broke out the new shoes tonight, my brother is in town from Iowa, his first run at altitude, he felt it, decent pace though, 7:08 avg for the run + strides

Wave Rider 22 Blue/gray 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
6.201.000.000.007.20

ran with my brother, starting pouring rain on us, he did hill repeats, I did hill loops, so about 4 total hills with no real pace change, 7.2 miles in 7:15 avg pace, back has been hurting lately and will probably take tomorrow off now to heal

Asics Cumulus 20 Gray/orange Miles: 7.20
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
4.000.000.000.004.00

easy 4 today, pre-race, 7:25 pace

Wave Rider 22 Blue/gray Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: Heritage Eagles 5k (3.11 Miles) 00:17:53, Place overall: 34
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.890.003.110.007.00

Local 5k today, broke out my new shoes - adidas sub-2's for the race, they felt amazing. Body felt pretty sluggish during the warmup, but once I got loose in about mile 2, I felt stronger. Ran the race with my brother who was up from Iowa, goal was to help pace him and work together to see what we could do. Splits were 5:47, 6:01, 5:40, :25 (i definitely kicked hard but prolly not this hard), 17:53 officially. Not a bad effort given that i'm a month into this training cycle. My brother just missed sub-18, but he ran well given the altitude and the fact he's only been up here for a few days, cooled down for 1.4 started to get a migraine :/ 7 miles total. Overall, happy with the effort and happy with my last mile. this is a competitive race and its nice to have a lot of people to run with

Wave Rider 22 Blue/gray Miles: 3.89Adidas Sub-2 Miles: 3.11
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
11.000.000.000.0011.00

11 morning miles with my brother through 9 then the last 2 myself, took the pace pretty easy, averaged 7:31 for the day, 1:22:36 overall + strides

Wave Rider 22 Blue/gray 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
9.000.000.000.009.00

6 am start today, had to get in before the day started, 9 miles in 7:25 avg pace, felt ok, definitely a struggle towards the end

Wave Rider 22 Blue/gray 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
6.000.000.003.509.50

speedwork today, plan kept changing between mile repeats and 1000s. decided on mile repeats before starting, but the workout morphed into a mix of things, probably cuz of the heat 90+ then the wind started hitting from a thunderstorm. either way, it wa snice just to work on some speed. did a 1.4 mile warmup then did the following repeats:

1 mile = 5:28.2 

-- 4 min jog recovery

800 - 2:50ish

--3 min recovery

1000- 3:31.8

-- 2:10 recovery

1000 - 3:28.7 (5:39 pace)

-- 2:20 recovery

300 - 1:01, kind of a false start, stopped abruptly, meant to go 1k but just ran out of gas early

1:28 recovery

1000 - 3:34.5

2.75 cooldown

all told, I did 1600, 800, 3x1000 and a random 300 for about 5.6k so of speedwork, best part of the workout was the opening 5:28 mile, felt pretty strong, 9.5 total on the day in 6:41 avg

Wave Rider 22 Blue/gray 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
170.142.0010.117.65189.90
*Mizuno Wave Rider 22 New Miles: 49.70Asics Cumulus 20 Gray/orange Miles: 92.70Wave Rider 22 Blue/gray Miles: 44.39Adidas Sub-2 Miles: 3.11
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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