The Pursuit of sub 16

Fortitude 10k

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
2009201020112012201320142015201620172018
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: 0.00 Month: 0.00 Year: 1796.32
Asics DS Trainer Bl/Yel Lifetime Miles: 436.90
Asics Hyperspeed 7 Lifetime Miles: 283.26
New Wave Rider 21 Grey Lifetime Miles: 333.14
Asics Cumulus 20 Lifetime Miles: 364.33
Mizuno Wave Rider 22 Lifetime Miles: 319.72
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
176.4920.5010.2112.50219.70
Mizuno Wave Rider 22 Miles: 94.90Asics Hyperspeed 7 Miles: 12.00Asics Cumulus 20 Miles: 75.70New Wave Rider 21 Grey Miles: 37.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Broke out new shoes today, felt really cushy. 5 easy in 7:24 avg pace

Mizuno Wave Rider 22 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
3.700.000.000.003.70

easy prerace 3.7 today + strides

Mizuno Wave Rider 22 Miles: 3.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Race: Fortitude 10k (6.21 Miles) 00:36:18, Place overall: 30, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.290.006.210.0012.50

2nd Fortitude 10k today. Had a good time at this race last year so I came back again, this time healthier, finally. warmed up for 1.7-2 miles, easy paced with some strides. Race itself went amazing, felt wonderful through about 8k, felt really good throughout, but just lost a little at the end since I wasn't trained through much more than 5 miles for speed. Splits were as follows: 

1 - 5:53

2 - 5:44

3 - 5:49

4 - 5:43

5 - 5:49

6 - 5:53

.21 - 1:XX

Total - 36:18, 5:51 avg pace

Split about 18:09 first 5k, then split about the same exact last 5k, 18:09, very even splits, felt really strong. Had a guy come up near me at the middle of the race and we just picked off people together the 2nd half, he was doing about the same tempo I was. Felt really good and finally strong and healthy for a change. This race was at 5000 feet, so I'm positive that at sea level, I would have set a massive PR today. The translator calculator I used said 35:11 equivalent if I wasn't at altitude - a stunning 35 second PR! Overall, very happy with today's race, felt good and a really solid mark of where I am fitness-wise. 4.4ish cooldown

Asics Hyperspeed 7 Miles: 7.00Mizuno Wave Rider 22 Miles: 5.50
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
8.600.000.000.008.60

8.6 in 7:42 avg pace this morning, felt okay, a little sore. 1:06:14 total time + strides

Asics Cumulus 20 Miles: 8.60
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
8.500.000.000.008.50

wet, rainy fall run tonight, felt awesome to run in this kinda weather. 7:22 avg pace for 8.5, 1:02:33 total

Asics Cumulus 20 Miles: 8.50
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
12.000.000.000.0012.00

beautiful night so i decided to go long, wanted to go 13.5 and went out 6.75 in prep for it, but started to feel it and didn't wanna risk reinjury so took it way cautious and took the direct route home, finished 12 in 7:12 avg pace overall, strides

Mizuno Wave Rider 22 Miles: 12.00
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
9.700.000.000.009.70

9.7 easy this morning, felt pretty good for a morning run, 1:12:30, 7:29 avg pace overall + strides

Asics Cumulus 20 Miles: 9.70
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
6.200.000.003.009.20

good speedwork today, decided to do mile repeats. Did about 1.7 warmup. first mile was 5:43, did .55 mile 4:10 easy between, dropped into mile 2 hit 5:37, another .55 and 4:10 then dropped to mile 3,, was downhill as I am prepping for this weekend's race. 5:30.5, almost sub-5:30!  cooled down for 3.3 miles. 9.2 total, overall a solid day at the office, I am pretty tired with all the mileage lately, but itll be worth it

New Wave Rider 21 Grey Miles: 9.20
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
8.600.000.000.008.60

ok run on a very hot sept. afternoon. 8.6 in 7:22, really slowed down and felt tired after 4, which is okay and expected. ice bath after

Asics Cumulus 20 Miles: 8.60
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
7.200.000.000.007.20

7.2 in 7:22 avg pace, felt kinda tired, strides after

Mizuno Wave Rider 22 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
6.200.000.000.006.20

easy morning run, felt extremely easy

Asics Cumulus 20 Miles: 6.20
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
5.100.000.000.005.10

5.1 easy this morning in 7:28 pace

Mizuno Wave Rider 22 Miles: 5.10
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
3.700.000.000.003.70

Mizuno Wave Rider 22 Miles: 3.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Race: Fall Equinox 5 Mile (5 Miles) 00:28:22, Place overall: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.002.003.0012.00

Woke up this morning at 3am and couldn't get back to sleep so decided to watch Kipchoge's extremely impressive and inspiring world record at Berlin - 2:01:39, are you kidding me? Crazy.

Had to be in Fort Collins on the bus by 5:30am anyway, so I figured I'd just stay up after watching that. Buses took us up Poudre Canyon in the dark, always fun to watch the sun come up in the canyon over the mountains. I have done this half before and wanted to do it again, but with the recovery from injury this spring, I decided I wasnt ready to race a half yet. Goal was to see what I could hit for 5 miles after my strong 10k two weeks ago. Warmed up on a hiking trail road for 2 miles, beautiful as the sun was rising and I was all by myself in nature - pretty cool. 

Went out super strong and kept a quick turnover - I wanted to push the pace as much as possible. I started in 3rd place and stayed there the whole way, finishing in third pace. The course is downhill and drops about 200 feet over the 5 miles so that helped a little, but I found one of my fastest miles was mile 5 which had very little downhill and a little small uphills, so that was encouraging. Here are my splits:

1 - 5:36.4

2- 5:39.2 (11:15)

3 - 5:42.6 (16:58 for 3 miles, was at somewhere near 17:30 for 5k)

4 - 5:43.0 (22:41 for 4 miles, one of my better 4 mile splits all-time)

5 - 5:40.3

total - 28:22, 5:40 avg pace

Was at around 28:11 for the 8k, which is one of my better times for 8k, puts me back in my college fitness level where I only got down there a few times. Would be in the top 3 on the team today actually with that time.

Overall, I was super happy with this effort. I feel like the turnover was good and even through the inevitable rough patches, I hung on to a solid pace and continually re-found it. My splits show real good consistency, they were all grouped within 7 seconds of each other - a very good sign of my fitness level. I think I could have set a new PR at 10k today, but hopefully I can get that in three weeks' time when I am back in Iowa. 

Cooled down for 4.5 miles - just enjoying and taking in the beautiful sights of the canyons. Got a cool little trophy for 3rd overall. Good day! 

Asics Hyperspeed 7 Miles: 5.00Mizuno Wave Rider 22 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
9.000.000.000.009.00

decent run this morning though i was sore. 9 in 7:30 avg pace + strides, rest day tomorrow to recover better from Sunday's effort - officially back in for Boston 2019!!

Asics Cumulus 20 Miles: 9.00
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
7.503.000.000.0010.50

good run tonight, really got after it, hit a few GMP miles, decently hilly route, 10.5 in 7:10 avg pace - got rained on at the end, nice to get some cool wind and rain for a change from all the heat + strides

Mizuno Wave Rider 22 Miles: 10.50
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
5.600.000.002.508.10

hills tonight, 8 hill repeats on a .3 length 6% incline with running downhill after as between reps, 8.1 total, really tired

New Wave Rider 21 Grey Miles: 8.10
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
7.700.000.000.007.70

7.7 easy in 7:26 avg pace, knee is kinda tight

Asics Cumulus 20 Miles: 7.70
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
9.704.000.000.0013.70

Really nice workout tonight. a little warm at the start - 86 degrees, but it was much cooler in the shade. really solid splits, 7:09, 7:10, 7:15, 7:04, 7:08, 7:04, 7:21, 7:07, 7:01, 6:58, 7:02, 6:50, 6:55, 4:57 (.7), = 1:37:07, 7:05 avg pace, really felt strong and the overall effort didn't feel too hard, little dehydrated at the end but otherwise felt decent, strides after

Mizuno Wave Rider 22 Miles: 13.70
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
9.000.000.000.009.00

decent morning run today, 9 in 7:30 avg pace + strides

Asics Cumulus 20 Miles: 9.00
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
8.000.002.000.0010.00

decent morning 10 today. pretty chilly, around 45 degrees - first true taste of fall - i loved it! did 10 in 7:21 avg pace and I ran hard up the uphills - of which I tried to incorporate several - 353 ft of gain- felt like a good effort overall, 1:13:30 total running time

New Wave Rider 21 Grey Miles: 10.00
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
5.800.000.004.009.80

Got after it today after an URD yesterday. 9.8 total on a beautiful fall evening. Warmed up for 1.4 then did mile repeats (4 of them) then .5ish, 4:00-4:30 rest between reps. Mile splits were 5:39, 5:35, 5:44, 5:36. Really good day at the office, but I was spent afterwards, really gave it my all today

New Wave Rider 21 Grey Miles: 9.80
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
0.0013.500.000.0013.50

13.5 tonight on a 52 degree evening that was pretty chilly with a strong east wind, was going to do the long run tomorrow but its supposed to be much warmer so I got it in tonight. Very strong effort and I felt stronger as the run went on, I might have even negative split it. 13.5 in 1:36:37, 7:09-7:10 avg pace + strides

Mizuno Wave Rider 22 Miles: 13.50
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
8.400.000.000.008.40

8.4 in 1:01:29, 7:19 avg pace

Asics Cumulus 20 Miles: 8.40
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
8.000.000.000.008.00

easy 8 tonight in 7:18 avg pace, watched the sun go down over the mountains, getting a lot cooler temp-wise as we get into october tomorrow + ice bath

Mizuno Wave Rider 22 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
176.4920.5010.2112.50219.70
Mizuno Wave Rider 22 Miles: 94.90Asics Hyperspeed 7 Miles: 12.00Asics Cumulus 20 Miles: 75.70New Wave Rider 21 Grey Miles: 37.10
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