Boston Marathon Streak: 3

Run For Life 5k

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesJacob Flaws's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
20092010201120122013201420152016201720182019
15% off for Fast Running Blog members at St. George Running Center!

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: 13.60 Month: 109.90 Year: 1624.59
Asics Cumulus 20 Gray/orange Lifetime Miles: 453.19
Wave Rider 22 Blue/gray Lifetime Miles: 235.84
Adidas Sub-2 Lifetime Miles: 27.66
Cumulus 20 White Lifetime Miles: 73.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
85.4534.0018.0012.35149.80
Asics 2160 Black/blue Miles: 106.95Asics 2150 Gold/Black Miles: 33.25Asics 2150 Blue Miles: 5.00Saucony Kinvara Flats Miles: 3.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.001.000.000.003.00

by 10:45 am it was already 95 and 103 heat index, these are the conditions that ended my planned 4-5 miler at 3 miles. unbearable heat. 21:17, including a 6:53 2nd mile for a total avg pace of 7:06.

Asics 2160 Black/blue Miles: 3.00
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
2.003.000.000.005.00

nicer day today. mid to upper 80s with not as much humidity. h.i. only around 90 today. splits:

1- 7:10.1

2- 7:09.4

3- 6:58.1

4- 6:51.7

5- 6:55.2

TOTAL-- 35:04, 7:01 avg pace, felt pretty good


Asics 2160 Black/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
5.000.000.000.005.00

better weather today, 80 degrees with dewpoints down to 65, still humid but felt a lot better compared to 75 all of the last 3 weeks. cloudy with rain helped too. splits:

1- 7:41.1

2- 7:36.1

3- 7:29.2

4- 7:28.1

5- 7:21.9

TOTAL-- 37:36, 7:31 avg pace

Asics 2160 Black/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
4.000.000.000.004.00

4 early am miles, 30:13, 7:33 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
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

actually took monday off, but i dont feel like going back and retyping everything...so today was actually 4, monday was the 0.

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
6.000.000.000.006.00

6 today, didnt have any time to run yesterday. got out about 6:30 pm and it was still 90 degrees, h.i was lower though, only 93. a little relief. felt good, course was hilly and a good challenge. splits:

1- 7:08.5

2- 7:02.1

3- 7:22.3

4- 7:03.8

5- 7:12.0

6- 7:07.7

TOTAL-- 42:56, 7:09 pace

Asics 2160 Black/blue Miles: 6.00
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
2.003.000.000.005.00

5 miles after work, only 84 today, felt great! trail was awesome this evening, splits:

1- 7:08.9

2- 7:03.1

3- 6:57.6

4- 6:57.7

5- 6:54.4

TOTAL-- 35:01, 7:00 avg pace

Asics 2160 Black/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
2.500.000.002.505.00

repeats today. did 2x1600 and 1x800. 3 min set breaks. splits: 5:35.8, 5:48.4, and 2:45.6 on the 8. felt good on the first one, got tired quite easily for the last 2 though. will go swim some laps tonight to build more cardio.

Asics 2160 Black/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
6.000.000.000.006.00

6 watchless miles today, i accidently left it at home, but that was ok, it was kinda nice just running. beautiful weather, 81 with no humidity and dew point clear down to 52, nice relief from weeks past. swam last night, will head out for a bike here in a lil bit tonight!

Asics 2150 Gold/Black Miles: 6.00
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
2.500.003.000.005.50

fartlek today, very hard work to get my legs moving due to a quick turnaround coupled with an early morning run. 1,3,5 on followed by 5,3,1,1 on, one minute rep breaks, 2 minute set break on the first 3 on the second and a 2 between the last 1's. felt pretty tired.

Asics 2160 Black/blue Miles: 6.00
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
0.001.003.000.004.00

4 hard tonight after work. progression run, got better as i went. splits:

1- 7:00.4

2- 6:25.4

3- 6:17.2

4- 6:03.2

TOTAL-- 25:46, 6:26 avg pace

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
7.200.000.000.007.20

longer run today 7.2 in 50:11, 6:58 avg pace. felt easy enough

Asics 2160 Black/blue Miles: 7.20
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
0.005.000.000.005.00

5 miles today, i was pretty much unconscious i had so much crap going on i didnt even realize i was running.

1- 6:58.0

2- 6:55.7

3- 6:51.0

4- 6:59.6

5- 6:54.2

TOTAL--34:38, 6:55.5 avg pace


Asics 2160 Black/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
3.000.000.002.005.00

8 repeat 400s, wasnt feelin it

Asics 2150 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
0.004.002.000.006.00

killed it today, great weather and i felt awesome uphill downhill, wherever i ran. SPlits:

1- 6:48

2- 6:42

3- 6:50 (20:20 at 3 miles, halfway)

4- 6:31

5- 6:44

6- 6:31

TOTAL-- 40:06, 6:41 avg pace

First half was 20:20, last half was 34 seconds faster than the first, clocked in at 19:46

Asics 2160 Black/blue Miles: 6.00
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
6.000.000.000.006.00

6 even paced.

1- 7:33.6

2- 7:23.1

3- 7:32.0

4- 7:07.2

5- 7:15.6

6- 7:21.2

TOTAL-- 44:12, 7:22 avg pace, nice negative split again, 22:28 first 3, 21:44 last half

Asics 2150 Gold/Black Miles: 6.00
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
3.003.000.000.006.00

excellent run this morning, surprising given that it was a wake up and go. it was one of those runs where the uphills, downhills and flats all felt equal, and i just kept it even paced. Splits:

1- 7:14.3

2- 6:43.8

3- 7:05.1

4- 6:59.5

5- 6:57.2

6- 7:07.0

TOTAL-- 42:06, 7:01 avg pace


Asics 2160 Black/blue Miles: 6.00
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
5.003.000.000.008.00

8 miles tonight to relieve some life stress, felt great to get out and just hit a steady pace which i kept for a long time. splits:

1- 7:08.0

2- 6:56.5

3- 7:02.7

4- 6:52.4

5- 7:04.9

6- 6:56.0

7- 7:04.2

8- 7:03.4

TOTAL-- 56:08, 7:01 avg pace

Asics 2160 Black/blue Miles: 8.00
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
4.000.000.002.006.00

6 tough ones today. i dunno if i was just tired from yesterday or the hot weather or what, but i was hurtin. 4x800 with 2-2:30 rest. 2:41, 2:40, 2:45, 2:47. 1 warm up and 3 cool down.

Asics 2160 Black/blue Miles: 6.00
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
5.250.000.000.005.25

5.25 early am miles starting at 6 am very humid already. 39:43, 7:34 pace

Asics 2150 Gold/Black Miles: 5.25
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
0.001.005.000.006.00

killed it tonight after a long day at work, somethin about runnin in the cool twilight just is awesome. Splits:

1- 6:53.5

2- 6:24.6

3- 6:27.4 (19:45 first 3 miles)

4- 6:14.5

5- 6:00.5 (just about broke 6) just flowing

6- 6:15.1

TOTAL-- 38:15, 6:22.5 avg pace

18:30 last 3 miles, 75 second (1:15 negative split) good deal

Asics 2160 Black/blue Miles: 6.00
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
0.005.000.000.005.00

5 mp miles today, they felt easy tho, i truly felt effortwise as if i was in easy mileage mode. splits:

1- 6:51.2

2- 6:48.5

3- 6:50.5

4- 6:49.6

5- 6:53.6

TOTAL-- 34:13, 6:51 avg pace, pretty even splits, all within 5 seconds of each other

Asics 2150 Gold/Black 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
2.000.000.000.002.00

2

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Race: Run For Life 5k (3.1 Miles) 00:18:16, Place overall: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.003.107.85

5k today, didn't run great. first mile in 5:35, 2nd in 5:57, 3rd in 6:10, with 32 seconds to close the final .1. didnt feel great, didnt have much energy. was surprised with how crappy i felt.

Saucony Kinvara Flats Miles: 3.10Asics 2160 Black/blue Miles: 4.75
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
4.002.000.000.006.00

6 tonight after work, felt pretty good. nice and cool although it was a little humid. splits:

1- 7:15.6

2- 7:02.1

3- 7:06.1

4- 6:57.1

5- 6:58.2

6- 7:21.1

TOTAL-- 42:40, 7:07 avg pace

Asics 2160 Black/blue Miles: 6.00
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
0.001.005.000.006.00

pretty good workout tonight after work, a late one (9:50 pm start). very hilly course, i didnt expect it to be, but it was crazy, so i am very happy with my splits given the amount of large hills i did. Splits:

1- 6:47.6

2- 6:31.9

3- 6:17.8

4- 6:31.0

5- 6:25.5

6- 6:03.4

TOTAL-- 38:37, 6:26 avg pace

a nice nighttime tempo

Asics 2160 Black/blue Miles: 6.00
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
5.002.000.000.007.00

7 today in the wet conditions, been raining all day, and although it had stopped for my run i still got pretty wet and muddy. nice temps tho, mid-60s, very good for a shakeout run. i didnt have splits, but once i hit the greenbelt trail i was able to get random cross-sections for my run because there are markers on the trail, the 4 random splits i got mid-run were 6:51, 6:52, and then later 7:05 and 7:05. i was able to get the turnaround, which was 3.5 miles in 24:25, 6:59 pace, so apparently the first half was decently paced. Ended the run at 7 miles in 49:47, 7:07 avg pace. 8x50 meter strides after

Asics 2150 Gold/Black 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
4.250.000.002.757.00

7 miles in the heat, 100 heat index today, def wore me out. was gonna do a full ladder, 800, 1200, 1600 then come back down 1200 and 800 but the way back down i managed 2 400s. hit the 2:49, 4:14 for 1200, and 5:41 for the mile, then complete exhaustion set in and i was lucky to make it back home

Asics 2160 Black/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
85.4534.0018.0012.35149.80
Asics 2160 Black/blue Miles: 106.95Asics 2150 Gold/Black Miles: 33.25Asics 2150 Blue Miles: 5.00Saucony Kinvara Flats Miles: 3.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):