The Pursuit of sub 16

Jingle Jog

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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: 23.80 Month: 89.95 Year: 1724.32
Asics DS Trainer Bl/Yel Lifetime Miles: 436.90
Asics Hyperspeed 7 Lifetime Miles: 272.99
New Wave Rider 21 Grey Lifetime Miles: 325.74
Asics Cumulus 20 Lifetime Miles: 345.54
Mizuno Wave Rider 22 Lifetime Miles: 284.28
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
65.201.0020.503.5090.20
Asics 2130 GT Red Miles: 29.70Asics 2140 GT Black/Gold Miles: 50.50Asics Hyperspeed 2 Flats Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

early pre-dawn 4 miles today at 8:05 average, 32:21 total. I am not a morning person, so i usually run slow in the mornings, which isnt necessarily a bad thing as today I needed a nice easy recovery run.

Asics 2130 GT Red 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
2.000.005.000.007.00

5 mile tempo today. Wanted to hit 6:10 for the first two miles, 6:05 for the second 2 and, 6:00 for the last for a goal of 30:30. Didn't quite turn out that way though and my half marathon plans for the end of the season may be in jeopardy. I will try my scheduled 6 mile tempo on friday but if i repeat today then i prolly wont run the half. I believe my legs are just worn out and need a break before gearing up for spring. The cold and wind may have played a factor too as I am not used to the weather change yet. Here are my splits from my tempo:

1- 5:58.9 (a little fast)

2- 6:11.4 (12:10, 6:05 pace)

3- 5:59.5 (18:09, 6:03 pace)

4- 6:20.5 (falling off)

5- 6:27.5 (just felt sluggish)

TOTAL-- 30:57, 6:11 pace

Overall, not what I was looking for and I am disappointed by this workout, but at the same time, bad days happen in running, sometimes for no reason at all. I still felt good through the first 3 miles, so i guess that is one positive i can take.

Asics 2140 GT Black/Gold 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
4.000.000.000.004.00

4 easy today, averaged 7:21 pace. thinking about a 5k tomorrow, dunno if ill make the trip or not though. May just stick to my workout schedule and continue to train as if the half marathon is still a possibility

Asics 2130 GT Red 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
2.000.006.000.008.00

Amazing how much difference two days makes. Two days ago, I sucked at my tempo run, today I rocked it and nailed my goal pace...exceeded it actually. Thats just the way running goes i guess. No wind probably helped and so did eating lunch before hand as last time I was kind of pressed for time. 6 mile total tempo, 8 on the day with w.u/c.d, Splits:

1- 6:08.2 (perfect)

2- 6:03.7 (12:11, 6:05.5 avg)

3- 5:59.0

4- 6:01.2 (24:12, 6:03 avg)

5- 6:10.1

6- 6:00.7

TOTAL-- 36:23, just under 6:04 pace

Overall, very happy with that pace. I kept it steady and felt really good despite the very cold conditions. Havent totally ruled out the half marathon yet, probably will go for it if I keep up these kind of workouts.

Asics Hyperspeed 2 Flats Miles: 6.00Asics 2130 GT Red Miles: 1.00Asics 2140 GT Black/Gold Miles: 1.00
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
4.500.000.000.004.50

4.5 easy miles today. Pretty cold out, but no wind made it bearable. Splits:

1- 7:20.0

2- 8:08.4 (uphill)

2-4.5- (didnt get exact splits) 18:57.1 (7:35 pace)

TOTAL- 34:25, 7:39 pace

Overall, a nice easily paced day, got my mileage in for the week. Long run tomorrow.

Asics 2130 GT Red Miles: 4.50
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
7.000.000.000.007.00

freezing cold, like 5 degree windchill. Wanted to go 13, just was beaten down by the conditions and my stomach was upset during the run. 7:30 avg, 52:30 total for 7 miles.

Asics 2140 GT Black/Gold 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
3.000.000.003.506.50

Today was tough because it was so cold outside. It is really hard to run repeats as fast as I want when its so cold. I managed 2x1600 then 2x800 then 2x400. Times werent really that important because after the first one, I realized it was just an effort-based workout. 

Asics 2140 GT Black/Gold 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
4.200.000.000.004.20

Where to start today haha. There is a blizzard going on here in extreme southeastern South Dakota. There is at least 7 inches of snow already on the ground and with the 25 mph winds, there are drifts already at least 3-5 feet high in places plus its still snowing. But I decided to be crazy and go run in it and it was super hard to do as there was no where to run and i had no footing basically the whole time. Ended up around 4.2 miles in 34:10 or 8:08 pace, but it was just brutal conditions to run. The cold not so bad, but the snow was terrible to run in, especially in terms of foot planting and traction.

Asics 2130 GT Red Miles: 4.20
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
7.000.000.000.007.00

Took yesterday off as a result of the freezing cold windchill and there still being a ton of snow on the roadways and sidewalks. Today was a better day. Still pretty slippy in spots, but overall everything was pretty well cleared. temp was better too, 21 degrees with windchills around 11. Well better than last night (-20 windchill). Splits for my 7 miles:

1- 7:08.8

2- 7:11.6 (14:20, 7:10 avg)

3- 7:04.6

4- 7:24.7 (28:49, 7:12 avg)

5- 7:07.7

6- 7:12.1

7- 7:16.6

TOTAL-- 50:26, 7:12 pace

Overall, a great run given the cold conditions and sloppy footing in places. I enjoyed getting out and getting a good workout in after being couped up most of this week.

Asics 2130 GT Red 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
2.500.003.000.005.50

tried for a 4 mile tempo today, it was disastrous....I'm done racing for the season. May run casually til the end of the year, then will be forced into a rest break while I travel to Europe. My legs need a break and this weather sucks to run in.

Asics 2140 GT Black/Gold 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
5.500.000.000.005.50

Rather cold today, wind chill dipping near 0 for most of the run. Splits:

1- 7:06.6

2-7:08.1

3- 7:26.6 (21:41, 7:14 avg)

4- 7:03

5- 7:01.4

last .5- 3:27.9

TOTAL-- 39:13, 7:08 pace

Overall, a good run despite the cold.


Asics 2140 GT Black/Gold 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
4.001.000.000.005.00

5 miles in very cold conditions today, single digit temps with windchills around -10 below. I noticed that the cold makes me run faster cuz my face usually starts hurting from the windburn so I pick up the pace, not a bad problem to have haha. Splits:

1- 7:28.0

2- 7:22.2

3- 7:12.8 (22:03, 7:21 avg)

4- 6:45.4 (random goal marathon pace mile)

5- 7:17.1

TOTAL-- 36:05, 7:13 pace

A good run for cold cold cold conditions.

Asics 2140 GT Black/Gold 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

I think it was even colder today than it was yesterday. Therefore, I put off my fartlek speed session til tomorrow where it should be in the mid 20s! Today it was low single digits with windchills around -10 below. 5 miles easy. Splits:

1- 7:10.0

2- 7:08.1

3- 7:17.4 (21:35, 7:12 avg)

4- 7:12.1

5- 6:58.2

TOTAL-- 35:45, 7:09 avg pace

Overall, ended the run strong and felt pretty good despite the cold. Now the real question is whether to race the 2 mile or 4 mile this weekend at the jingle jam im going to run in.

Asics 2130 GT Red 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
2.500.002.500.005.00

Fartlek today. Just ran my 5 mile route. Started with 4 min of warmup, then went 3, 2, 1 on with 1 min off in between. Did 2 sets with 2 min set breaks. Did an extra 3 on before taking around 7-8 min to cool down at the end.  I just estimated the easy vs threshold miles. Figured I'd keep with the idea of an effort workout since that seems to be doable in the cold and snow.

Asics 2140 GT Black/Gold 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 very easy miles today. totaled 30:51, or 7:43 pace. Getting excited to race this weekend, going to do the 4 mile race. The winner of each the 4 and 2 mile get free entry into next years dsm marathon! Will be shooting for that.

Asics 2140 GT Black/Gold 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
2.000.000.000.002.00

2

Asics 2140 GT Black/Gold Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: Jingle Jog (4 Miles) 00:23:41, Place overall: 4, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.004.000.006.00

4 mile race today. It was very cold, around 20 at the start, but what made it cold was the windchill in the single digits. Froze my face off. Kept a really steady pace though and ended up 4th overall. Would have won the 2 mile, but didnt know that beforehand obviously.

Splits--

1- 5:46

2- 6:00

3- 5:59.9

4- 5:55

TOTAL--23:41, 5:55 pace. Overall, a good race. Kept very even pace. I knew I had lost speed, but it was nice to see I still maintained overall fitness. Really was just a fast tempo run, but managed to use that to get 4th in a race. Fun stuff. No other races this year as I wrap up my 2009 season. Will prolly give a general rundown and reflect on the year at a later post. Probably will get out a few times for some casual runs, but wont start training again til mid-January.

Asics Hyperspeed 2 Flats Miles: 4.00Asics 2140 GT Black/Gold Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
65.201.0020.503.5090.20
Asics 2130 GT Red Miles: 29.70Asics 2140 GT Black/Gold Miles: 50.50Asics Hyperspeed 2 Flats Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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