The Pursuit of sub 16

Week starting Feb 07, 2010

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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: 0.00 Year: 751.02
Asics DS Trainer Bl/Yel Lifetime Miles: 436.90
Asics Hyperspeed 7 Lifetime Miles: 235.45
Asics 2000 4 Blk/or. STAR Lifetime Miles: 617.55
Asics 2000 Bl/Org NEW Lifetime Miles: 524.62
Asics 2000 4 Gray/ylw Lifetime Miles: 326.25
Mizuno Wave Inspire 21 Lifetime Miles: 28.00
Mizuno Wave Rider 14 Lifetime Miles: 298.70
New Wave Rider 21 Grey Lifetime Miles: 26.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
26.250.002.753.0032.00
Asics 2140 GT Black/Gold Miles: 32.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

easy easy 3 shakeout, 23:38, 7:53 avg. Slipped and fell twice, but thats what happens when running at night!

Asics 2140 GT Black/Gold Miles: 3.00
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

Today's 5 felt like a marathon. It was very cold, 5 degrees with winchill at -15 to -20. Wore the bavaclava but that gave me some problems. Anyways, I think i over dressed because while I was indeed warm, i sweat a ton--not good in the freezing cold. Completely exhausted by the end of just the 5 miles...cant wait for winter to be done. Splits:

1- 7:17.4

2- 7:19.0

3- 7:25.0 (22:01, 7:20 pace)

4- 7:24.0

5- 7:27.4

TOTAL-- 36:52, 7:22 avg. pace

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
2.250.002.750.005.00

Fartlek today. 3 min on, 2 min off, did 5 sets of that and then did around 2 min on for the last one so that I could get a decent cool down for the last part of the 5 miles. estimated 2.75 hard miles.

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 miles, very cold.

1- 7:20.2

2- 7:14.3

3- 7:26.5 (22:00, 7:20 avg)

4- 7:17.3

TOTAL-- 29:18, 7:20 avg.

Asics 2140 GT Black/Gold 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
2.000.000.003.005.00

Mile repeats today. First repeats of the year. Actually did pretty well, was hoping for them all to be around 6 flat and all were below. A pretty nice day, around 30 degrees with light winds. Was actually able to focus on running for once instead of the weather. Did 3 repeats with 3-3:15 break between each. Here is each mile split:

1- 5:57.6

2- 5:55.4

3- 5:57.9

Overall, very even repeats. I felt pretty good during them, although at this point in my fitness, 5:55's felt pretty maxed out effort wise. Nice to know that by this summer, i should be hitting 5:20s with the same perceived effort.

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
3.000.000.000.003.00

3 very easy, slow morning miles today. 3 in 23:36, 7:52 avg.

Asics 2140 GT Black/Gold Miles: 3.00
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
7.000.000.000.007.00

7 miles today. "long run" for the week. Felt very tired and sluggish. THe weather was brutal also, cold and very very windy--made it very difficult in certain stretches. Splits:

1- 7:24.0

2- 7:18.8 (14:42, 7:21 avg)

3- 7:15.4

4- 7:12.6 (29:10, 7:17 avg)

5- 7:18.4

6- 7:12.5

7- 7:28.0

TOTAL-- 51:09, 7:18 avg pace



Asics 2140 GT Black/Gold 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
26.250.002.753.0032.00
Asics 2140 GT Black/Gold Miles: 32.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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