The Pursuit of sub 16

Des Moines IMT Half Marathon

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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: 8.30 Month: 14.60 Year: 1810.92
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: 371.33
Mizuno Wave Rider 22 Lifetime Miles: 327.32
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
152.6018.1015.504.50190.70
All Black 2160 Miles: 34.50Asics DS Trainers Miles: 21.00Asics GT2170GT Slv Miles: 119.10Asics Hyperspeed 2 Flats Miles: 13.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.001.000.000.007.00

50:29, 7 miles on hilly roads, new course. 7:13 avg pace

All Black 2160 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
4.501.003.500.009.00

new trail tonight, the great western trail, opened it up the first half, but got kinda lost as far as where i was at for mileage. measured on satelite afterwards, first 4.5 was in 28:53, 6:25 avg pace, then ran back and finished the run overall in 1:01:03 for 9 miles, 6:47 avg pace tonight

Asics DS Trainers 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
6.000.000.000.006.00

6 easy in 44:49, 7:28 pace. night run, didn't push it at all

Asics GT2170GT Slv 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
6.000.000.000.006.00

mill

Asics GT2170GT Slv 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
15.100.000.000.0015.10

15.1 tonight on the trail. great weather, mid-50s and breezy, 1:49:28, 7:15 avg pace. guessed it was about 15 and measured it out later, right on

Asics GT2170GT Slv Miles: 15.10
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
8.000.000.000.008.00

8 tonight, felt good. 57:10, 7:09 avg pace

All Black 2160 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
8.000.000.000.008.00

8 in 57:27, 7:11 avg pace. hilly

Asics GT2170GT Slv 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
6.002.000.000.008.00

hilly run tonight, did the hilliest course i know and kept a good pace up or down, 56:36, 7:04.5 avg pace
 

Asics GT2170GT Slv 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
2.000.004.000.006.00

did a speed gauge tonight, not where I thought i'd be. 6:08, 6:12, 6:22 uphill, 6:17, 24:59, 6:15 avg pace. 1 mile warmup and 1 c/d. Probably shoot for 6:20 for my HM pace in a week and a half

Asics DS Trainers 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
6.000.000.000.006.00

super easy paced, 44:02, 7:20 avg pace

All Black 2160 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
13.102.000.000.0015.10

15.1 tonight in 1:48:24, 7:11 avg pace. felt pretty good

Asics GT2170GT Slv Miles: 15.10
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
6.000.000.000.006.00

6 easy in cold and rain, 43:56, 7:19 avg pace

Asics GT2170GT Slv 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 in 43:09, 7:11.5 avg pace

Asics GT2170GT Slv 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
4.000.003.000.007.00

little tempo tonight to sim race pace. 6:20 is my aim for the half this weekend. really adjusting my goals based on where i am currently. hit my miles tonight in 6:22, 6:24, and 6:22, 19:08, 6:23 avg pace. felt pretty easy, but that is the goal

Asics GT2170GT Slv 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
5.000.000.000.005.00

5 easy in 38:10, 7:38 avg pace

Asics GT2170GT Slv 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 easy in 28:43, 7:11 avg pace, out and back so miles 1 and 4 were the same and so were 2 and 3..oddly enough i was at 7:13 each 1 and 4, and 7:08 on 2 and 3..weird zen stuff

Asics GT2170GT Slv 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
2.500.000.000.002.50

pre-race systems check, everything is good to go. 18:22 on the run

6 x 50m strides after. goal is anything under 1:25. Want to get out about 6:20-6:25 and work down from there.

Asics GT2170GT Slv Miles: 2.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: Des Moines IMT Half Marathon (13.1 Miles) 01:27:47, Place overall: 85, Place in age division: 22
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.708.105.000.0015.80

First race back in about a year and a half. Was shooting for around 1:24, but i had not given myself ample training time to build any speed, so I feel apart after mile 5 (which i hit in 32:00, which was right on where i was looking at 6:24 per mile). Mile markers were off, which was strange because this is a huge half-marathon (6000 runners) and another 2000 in the full marathon. That was frustrating, because althought I was slowing down, the markers were oddly placed enough to make me wonder where I really was on the course (such as the 10 mile marker). Overall, finished in 1:27:47, not terribly dissatisfied with that time because it was my debut back into competitive running after the longest hiatus in my life. Lost a lot of fitness (as my last training cycle before this netted a 1:18 PR half). I will get back to that, it just takes time. Probably  could have started back into a shorter distance, but it was nice to know i can go run a half off a decent training cycle. 85th overall place out of 6000. tried gluten-free the night before and morning of....no stomach problems...minus a side cramp.

Asics Hyperspeed 2 Flats Miles: 13.10Asics GT2170GT Slv Miles: 2.70
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
6.000.000.000.006.00

6 in 42:51, 7:08.5 avg pace

Asics GT2170GT Slv 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
1.500.000.003.004.50

was pretty off on my little run today, so i played basketball hard for an hour, figured i sprinted about 3 miles all told. will be sore tomorrow. A little cross training

All Black 2160 Miles: 1.50
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
6.000.000.000.006.00

6 in 43:08, 7:11 avg pace

All Black 2160 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

Asics GT2170GT Slv 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
5.000.000.000.005.00

35:41, 7:08 avg pace

Asics GT2170GT Slv 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
6.001.000.000.007.00

7 in 50:18, 7:11 avg pace over the hills

Asics GT2170GT Slv 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
3.700.000.000.003.70

blah

Asics GT2170GT Slv Miles: 3.70
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
4.500.000.001.506.00

warmup mile then did one as fast as i had in me, 5:27. Pretty good for where im at right now. did some uptempo 400's in the cooldown

Asics DS Trainers 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

6 in 42:20, fastest mile was 6:55 uphill on a hilly course. 7:03 avg pace

All Black 2160 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
152.6018.1015.504.50190.70
All Black 2160 Miles: 34.50Asics DS Trainers Miles: 21.00Asics GT2170GT Slv Miles: 119.10Asics Hyperspeed 2 Flats Miles: 13.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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