Boston Marathon Streak: 3

Sunrise Stampede "10K"

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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
195.8512.0014.306.85229.00
Asics Cumulus 20 Gray/orange Miles: 49.60Wave Rider 22 Blue/gray Miles: 148.70Adidas Sub-2 Miles: 6.50Cumulus 20 White Miles: 24.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.303.000.000.0010.30

beautiful evening for a run, cooled off after the rain that went through, went 10.3 in 1:11:4X, 6:59 avg pace, hit 10 miles in 1:09:5X, felt pretty solid throughout, just a good run, felt strong + strides

Asics Cumulus 20 Gray/orange 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
4.300.004.000.008.30

speedworkish today, was gonna go 5 miles but stopped at 4, 94 degrees really took it out of me, speedwork ended 6:10, 6:08, 6:06, 6:06, 24:30 in 6:08.5 pace, decent easy pace tempo

Wave Rider 22 Blue/gray Miles: 8.30
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
9.401.000.000.0010.40

10.4 in 7:00 pace, 1:12:43 total, + strides, really really warm again

Wave Rider 22 Blue/gray Miles: 10.40
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
8.300.000.000.008.30

easy 8.3 today in 7:14 avg pace, stuck to the soft crushed gravel

Asics Cumulus 20 Gray/orange Miles: 8.30
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
7.700.000.000.007.70

good-paced workout, 7:0x over a hillier section of my route + strides

Wave Rider 22 Blue/gray 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
6.300.000.000.006.30

good morning run

Wave Rider 22 Blue/gray 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
5.000.000.000.005.00

extremely sluggish this morning, 7:38 pace

Wave Rider 22 Blue/gray 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
3.600.000.000.003.60

short morning run, 7:34 pace, today with strides, prepping for 10k tomorrow. Goal is sub 37, just to get some turnover

Wave Rider 22 Blue/gray Miles: 3.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: Sunrise Stampede "10K" (6.21 Miles) 00:36:39, Place overall: 8, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.006.300.0011.80

Local 10k today, was a beautiful morning here in Colorado for the race, upper 60s, low 70s but cloudy and no wind/humidity, race went really well until I realized the course was laughably long - probably around 6.35 total. We finished with a lap around the track and my watch was at 6.21 miles with about half the track still to go. I went ahead and hit my stop button early. I looked at the map afterwards to see if the course was long or if my watch didn't track me again, and this time it definitely wasn't the watch's fault. It had an almost perfect track of the route I ran, so just a long course. Either way, my time (watch) was 36:39 for the 10k. My splits were fairly even, though I slowed down the 2nd half, which makes sense given the fact that I haven't had a tempo longer than 4 miles this cycle (only 6 weeks into it). Splits: 5:55, 5:47, 5:49, 5:54, 5:58, 5:55, 1:19, 5:54 avg pace. Really good effort for this early in the season, I know I've never had this good of race of this length just 1.5 months into a training cycle, 18:13ish for first 5k, then 18:26 2nd 5k. Didn't even really look at the official time because it was so long of course, but I was more about the effort and this was a good one. Only $25 entry fee, so its all good! 11.8 total today after a 3 mile cool down with warmup

Wave Rider 22 Blue/gray Miles: 5.30Adidas Sub-2 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
10.000.000.000.0010.00

Iowa morning run, got rained on the whole time, felt a little sluggish,, 7:34 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
10.000.000.000.0010.00

10 this morning, super humid. was more wet after this run than I was sunday after getting rained on. Just so crazy humid I was exhausted, 7:19 avg tho for 10 miles, pretty good for the day

Wave Rider 22 Blue/gray 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
9.501.000.000.0010.50

super hilly run today here in Carlisle, 656 total feet of gain. not nearly as humid, dew point in the upper 50s made for a more pleasant run, though still in the 70s so plenty warm, 10.5 total in 7:14 avg pace, tried to run hard on the uphills to simulate an effort run, not a bad workout given the tiredness of my legs lately

Wave Rider 22 Blue/gray Miles: 10.50
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
12.000.000.000.0012.00

12 miles in 7:15 avg pace today, not too humid but still felt the effort later in the run

Wave Rider 22 Blue/gray 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
8.502.000.000.0010.50

good run tonight back in CO but I had to turn it in a little early because of stomach problems, 7:04 avg pace for the run, 10.5 total, double-digits every run this week + strides

Asics Cumulus 20 Gray/orange Miles: 10.50
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
4.000.004.001.009.00

great workout today, went to Chuze fitness with my wife, set up on one of the treadmills in the theater room, it was all dark and loud with the movie playing, so made for a nice atmosphere to run and tune out the pain, did 1.4 warmup then 5 mile tempo, goal of the tempo was to hold 5:48 pace for the race, at this altitude, that is like 5:38, so well under what pace I'll need to hold for the half marathon in november, need a 5:47 for that, so I figure if I can hold it here at altitude, I can do it back home, tempo was 5:51, 5:49, 5:50, 5:46, 5:42, 28:58 for the 5 miles, 5:48 avg pace, one of my better workouts! really nice to get that kind of speed and hold it steady, felt good through about 4 then the last mile as I ramped it up was a little tough, but I kept on it, 2.6 mile cool down, 9 miles total

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
9.400.000.000.009.40

7:09 avg pace, went too fast

Wave Rider 22 Blue/gray Miles: 9.40
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
8.600.000.000.008.60

8.6 in 7:15 avg pace, tried to slow it down, but just easy pace felt faster, another really hot one - two days in a row

Wave Rider 22 Blue/gray Miles: 8.60
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
7.650.000.002.8510.50

failed attempt at speedwork today. I think my really strong tempo on Sunday still has my legs sapped. was going to do 1xmile, then 5x1000, then 1xmile, but ended up doing a mile (5:33), then a 1k (3:36), then two "false starts", .2 and .3 respectively of hard running then sudden stop, then one final attempt for at least a fast mile, but ended with .7 of a mile in 4:00, so 5:20ish pace at least, overall, about 2.85 of fast turnover, but nothing consistent, it was kind of a bummer, but I realized during the attempts that my legs are simply tired both from the mileage and from sunday, so I was okay turning this into more of a mileage day, 10.5 total, definite RD tomorrow

Wave Rider 22 Blue/gray Miles: 10.50
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
9.005.000.000.0014.00

14 tonight, long run, first 7 miles was 49:25, 2nd 7 was 48:00, negative split by 1:25, felt pretty strong torwards the end, 6:58 avg pace for the entire run, + strides

Wave Rider 22 Blue/gray Miles: 14.00
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
10.500.000.000.0010.50

easy pace today, back has been sore all day, probably from the PT from 2 days ago, 7:20 avg pace, really steady pace, although it felt much slower, hot one too

Asics Cumulus 20 Gray/orange Miles: 10.50
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
9.500.000.000.009.50

hot one today, 95 degrees for most of it, 7:12 avg pace

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
5.600.000.003.008.60

okay workout tonight, did some speed work, legs are just tired right now. 3x800, 2:41, 2:40, 2:40, with 2 min recovery, then 6x400, between 77-83 seconds, cut short though and stopped at this one, tried to get a few more 800s in, but they ended up being 4s, just mental block

Wave Rider 22 Blue/gray Miles: 8.60
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

Cumulus 20 White 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
6.800.000.000.006.80

back really sore today, right SI joint area

Cumulus 20 White Miles: 6.80
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 in 7:2X + strides

Cumulus 20 White 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

easy 5, then iced my SI joint in my back all day

Cumulus 20 White 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
195.8512.0014.306.85229.00
Asics Cumulus 20 Gray/orange Miles: 49.60Wave Rider 22 Blue/gray Miles: 148.70Adidas Sub-2 Miles: 6.50Cumulus 20 White Miles: 24.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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