The Pursuit of sub 16

Willis Dady 10k (PR!)

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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: 0.00 Month: 94.40 Year: 1502.32
Asics DS Trainer Bl/Yel Lifetime Miles: 436.90
Asics Hyperspeed 7 Lifetime Miles: 259.88
New Wave Rider 21 Grey Lifetime Miles: 304.94
Asics Cumulus 20 Lifetime Miles: 286.24
Mizuno Wave Rider 22 Lifetime Miles: 155.49
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
72.1916.006.210.0094.40
Asics Cumulus 20 Miles: 27.60Mizuno Wave Rider 22 Miles: 60.59Asics Hyperspeed 7 Miles: 6.21
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.800.000.000.007.80

7.8 total tonight in 56:46, 7:17 avg pace, felt a little sore from the mileage lately, but overall a decent run

Asics Cumulus 20 Miles: 7.80
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
6.400.000.000.006.40

easy run this morning, 6.4 in  7:2X pace + strides

Mizuno Wave Rider 22 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
5.000.000.000.005.00

pre-race 5 tonight

Mizuno Wave Rider 22 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

Mizuno Wave Rider 22 Miles: 3.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: Willis Dady 10k (PR!) (6.21 Miles) 00:35:32, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.290.006.210.0011.50

Flight back home last night for a wedding today, figured i'd get up and run this morning, but had to drive all the way to Cedar Rapids to do so. early morning, but worth it. Been raining all day, all morning too, but stopped right before the race - although it was spitting during the entire race. Other than that, weather was perfect for running, mid-50s and light winds. Course was going to be short and I knew that ahead of time, so I told myself I would run through the finish line and keep going til my watch hit 10k so I'd have an accurate time. Warmup went well, despite some stomach issues, ran hard the whole race and felt super easy at the paces I was running. Definitely an effort, but manageable! I crossed the finish line in 35:12, but my watch was at around 6.14 miles, so I kept running til 6.21, took about another 20 seconds. Here are the splits from my brand new PR:

1- 5:39

2- 5:42

3- 5:42

4- 5:45

5- 5:45

6 - 5:43

.21 - 1:13

Total 35:32, 5:43 avg pace, amazed at how even my splits were today! all within 6 seconds of each other. new PR by 13 seconds, but based on how manageable the pace felt, I think I had more left in me, and so if I get another crack at the 10k this fall, I think I can take off another 10-20 seconds. 3 mile cool down

 

Asics Hyperspeed 7 Miles: 6.21Mizuno Wave Rider 22 Miles: 5.29
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 easy this morning in the pouring rain, felt pretty tired

Mizuno Wave Rider 22 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
9.500.000.000.009.50

easy run this morning, again in the pouring rain, never seen it rain like it has here in Iowa lately, 7:32 pace

Mizuno Wave Rider 22 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
7.603.000.000.0010.60

7:14 avg pace today, felt pretty strong

Asics Cumulus 20 Miles: 10.60
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
7.202.000.000.009.20

good run tonight, solid effort. 9.2 in 7:11 avg pace, 1:06:03 total time, hit some hills as i've been doing lately, trying to get more elevation change to really worrk on strength

Asics Cumulus 20 Miles: 9.20
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
3.6011.000.000.0014.60

perfect weather today, around 60 degrees, no wind, sunny, felt like a solid day for a long run and i got after it, really hit the run hard, here are my splits:

6:59

7:00

6:58

7:04

7:06

7:08

7:00

6:55

6:59

6:55

6:54

6:50

6:44

6:49

4:03 last .6

1:41:29, 6:57 avg pace for the run, massive negative split by about 1:30, strides after

Mizuno Wave Rider 22 Miles: 14.60
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
8.200.000.000.008.20

8.2 tonight as the cold front pushed in bringing this snow and rain for tomorrow, started at 55 degrees, ended in the 40s with cold winds, not pleasant and dark the whole time. 59:34, 7:16 avg pace

Mizuno Wave Rider 22 Miles: 8.20
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
72.1916.006.210.0094.40
Asics Cumulus 20 Miles: 27.60Mizuno Wave Rider 22 Miles: 60.59Asics Hyperspeed 7 Miles: 6.21
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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