The Pursuit of sub 16

Big Creek Tri (Teamrelay) 10k leg

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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 - 35:46 (2017)

Half Marathon- 1:17:22 (2016)

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: 19.00 Month: 180.00 Year: 1368.22
Asics DS Trainer Bl/Yel Lifetime Miles: 436.90
Asics Hyperspeed 7 Lifetime Miles: 253.67
New Wave Rider 21 Grey Lifetime Miles: 295.14
Asics Cumulus 20 Lifetime Miles: 250.24
Mizuno Wave Rider 22 Lifetime Miles: 73.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
119.000.0026.2010.85156.05
Asics 2130 GT Red Miles: 106.50Asics Hyperspeed 2 Flats Miles: 9.30Asics 2130 GT Orange Miles: 40.25
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 prerace miles

Asics 2130 GT Red Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: Big Creek Tri (Teamrelay) 10k leg (6.25 Miles) 00:37:23, Place overall: 6, Place in age division: 15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.006.200.008.20

Ran the running leg of a team tri today. Lots of fun. I had the 15th best 10k time out of the 490 total participants. Felt pretty good and ran even splits. Not as fast as I was hoping, but still a PR for a 10k, because I havent ran many at this distance.

Asics Hyperspeed 2 Flats Miles: 6.20Asics 2130 GT Red Miles: 2.00
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
7.750.000.000.007.75

very humid today. Oppressive even. just about killed me. couldnt quite get in 8.

Asics 2130 GT Red Miles: 7.75
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
2.000.000.003.255.25

13x400 repeats. 17:19 total time so average of around 5:20s. Pretty solid for an AM speed workout.

Asics 2130 GT Red Miles: 5.25
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
4.500.000.000.004.50

triangle loop today, then ice bath. Race on saturday.

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
2.000.000.000.002.00

dos

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: Maxwell Old Settler Days 5k (3.1 Miles) 00:17:49, Place overall: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.003.105.10

Not my best today. I really was hoping to win this race, and if that didnt happen to break 17. I could blame the intense heat and humidity, but I think I just didn't have it for some reason. I am still happy to have ran what i did given the adverse weather, but I just wish I could get off this mid-17 minute hump that I've been stuck on lately.

Asics Hyperspeed 2 Flats Miles: 3.10Asics 2130 GT Red Miles: 2.00
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
0.000.000.000.000.00

500 meters of swimming. gonna do a tri soon

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
9.250.000.000.009.25

long run in the hot and humid august morning. Then swam another 500 meters at work. Hoping to do a tri in lemars on sept. 12.

Asics 2130 GT Red Miles: 9.25
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
7.000.000.000.007.00

7 miles on another stock august day complete with heat and humidity. also swam around 650, feeling stronger in the water.

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
2.000.004.000.006.00

fartlek today. 5,4,3 on followed by 2 min off and a 3 minute set break. did two sets. It was scorching hot and humid out, just about sweated out all the water in me. Definitely shouldnt have slept in today. Anyways, the 4 miles of threshold is an estimate as during a fartlek I am not sure how much ground I covered during the on and off portions.

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
4.000.000.000.004.00

hot and humid continued today, 4 miles felt like 1000. Swam around 750 yards at work including 2 full 100s. So I am getting stronger in the water. Got my bike yesterday.

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
6.000.000.000.006.00

heat + humidity again. Also swam around 600 yards and biked 12 miles, albeit at slow pace. Hopefully will get an uptempo bike ride in sunday.

Asics 2130 GT 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
3.000.004.000.007.00

tempo 4 miles tonight. I flew. 23:45! (5:56 pace) not bad for a saturday night workout after a long day of work and swimming 700 yards.

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
0.000.000.000.000.00

just swimming today, got 150 in all at once, about 700 total yards.

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 today. Not fun nor fast. bout 700-800 meters of swimming including 200 all at once. A big step forward today.

Asics 2130 GT Orange Miles: 5.00
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
2.000.000.004.006.00

repeat 800s today. 8 of them all between 2:44-2:49. Total time was 22:06 or around 5:31 per mile. Felt pretty good for the morning workout.

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
5.000.000.000.005.00

5 pretty quick miles tonight, 35:13 or around 7:03 per mile.

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
4.000.000.000.004.00

4

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
2.000.000.000.002.00

2 miles today. was going to run a race tomorrow, but decided against it. Too expensive and its not big enough. I was really looking for a big race and this one is just not gonna do it for me. Plus, im kind of worn out, so itd be a waste of money. Might just do a long easy run tomorrow night just to refresh the legs.

Asics 2130 GT Red Miles: 2.00
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
10.000.001.000.0011.00

hard long run tonight. ran 11 miles in 1:16:41, which is just about 6:58 min.mile pace. I ran my 10th mile in around 6:20, so that was the threshold mile. i wanted to get a fast mile in late in the run and i did so. Overall, a good run and I was happy with the result and hopefully it will boost my training.

Asics 2130 GT Red 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
0.000.000.000.000.00

no running today. did do 11 miles hard on the bike in 34:40, averaged 19.03 mph.

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

uneventful 6 today, ran right in the hottest part of the day, not fun. averaged around 7:06.

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
2.500.005.000.508.00

mile warmup with 5 mile tempo run. hit the first mile in 5:57, but the humidity just zapped me and i finished at 31:27, or 6:17 pace. Was shooting for 6:10-6:15, 6:20 was on the high end, but overall a good day with the high humidity and dew point. on the 2 mile cooldown, i did an 800 in 2:50, it was all i had left just to test my tired legs.

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

if there was a column for super easy miles thats what todays were. 4.5 at around 7:35 pace. really made a conscious effort to go around 8's but just couldnt slow down that much. Ill keep working because my legs do recover faster going slow i think.

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
2.250.006.000.008.25

fartlek today, so my mileage is an estimate. did 4,3,2,1 on's with 1 min off, and a 2 min set break, did 3 sets, then finished with a 5 min on 5 min off. Because of the short off's i think i got quite a bit of fast mileage in because i felt good and i was pushing it. First day in vermillion was a good one for running!

Asics 2130 GT Red Miles: 8.25
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
4.250.000.000.004.25

more super easy mileage today, did a better job of slowing it down to 7:48 per mile. long run tomorrow.

Asics 2130 GT Orange Miles: 4.25
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
12.000.000.000.0012.00

Nice long saturday morning run. 12 miles in 7:26 avg pace, so nice and comfortable. 1:29:14 total time. The weather was just gorgeous for this run. around 65 and breezy out of the north so almost a little cool. Definitely a tiring run as I have been feeling a sore throat coming on, but a good workout all the same.

Asics 2130 GT Red Miles: 12.00
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
0.000.000.000.000.00

no running today, but did do cross training on the bike. Road out across the missouri river into nebraska and back, pretty cool stuff, about 14-15 miles in total, didnt ride super hard, just nice and steady, felt good to work some kinks out of the legs, maybe making my first fall assault on a sub 1:20 13.1 miles in two weeks (sept. 12)

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

felt good with great weather this morning. Wrapping up the month with 6 in 43:22 or around 7:14 per mile. trying to get a fall race calendar hammered out. thinking 5k on Sept. 12, 15k on the 19th, and 5k on the 26th, followed by a capstone half mary in sioux city on the 17th of october. Then in november probably a thanksgiving race and living history farms.

Asics 2130 GT 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
119.000.0026.2010.85156.05
Asics 2130 GT Red Miles: 106.50Asics Hyperspeed 2 Flats Miles: 9.30Asics 2130 GT Orange Miles: 40.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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