The Pursuit of sub 16

Red Flannel Run

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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
26.001.005.004.0036.00
Asics 2150 Green Miles: 25.00Asics 2150 Blue Miles: 6.00Asics Hyperspeed 2 Flats Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 early this morning right after i woke up. got about an inch of snow overnight so the roads were slick in spots but overall pretty manageable. had some rougher miles in the middle of the run, but pushed through and ended with a nice run. Temp was 26 with wc at 18. Light snow showers during the run, but i was wearing shades to protect my eyes. Splits:

1- 7:18.5

2- 7:14.5

3- 7:20.2

4- 7:20.6

5- 7:22.1

6- 7:10.2

7- 7:34.1

8- 7:14.7

9- 7:26.6

10- 7:08.8

TOTAL-- 1:13:10, 7:19 avg pace

Asics 2150 Green Miles: 10.00
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
1.001.000.004.006.00

Very good workout today. Went indoors as the temp will remain below 0 today and windchills are between -15 and -20. did 6 x 1000 with 2:15 break, then at the end threw in a 400. First mile of my warmup was GMP. Splits on the repeats:

1- 3:29.9 (5:35 pace)

2- 3:30.8 (5:37 pace)

3- 3:27.4 (5:31 pace)

4- 3:28.0 (5:33 pace)

5- 3:30.1 (5:36 pace)

6- 3:28.8 (5:34 pace)

400 on the end- 1:17, 5:08 pace

Overall a very good workout, i am very happy with a workout at those paces.

 

Asics 2150 Green 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 miles today in the bitter cold. 8 degrees with the windchill at -10. Definitely felt the cold anytime i turned north and west. Splits:

1- 7:25.3

2- 7:14.1

3- 7:16.0

4- 7:17.6

5- 7:16.8

6- 7:09.3

TOTAL-- 43:39, 7:16.5 avg pace

Asics 2150 Blue 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
4.000.000.000.004.00

4 easy miles today. Weather was better. 19 degrees, wc of 6. It was still cold but not biting like the last few days. Definitely a relief. Felt really calm and easy on this run. splits:

1- 7:26.3

2- 7:28.2

3- 7:25.0

4- 7:12.5

TOTAL-- 29:32, 7:23 avg pace

Asics 2150 Green 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 miles in 14:18, 7:09 pace. Felt really easy and fresh. Weather is getting better too, mid-30s with wc's in the high 20s. Should be similar temps for race time tomorrow. Gonna run a 5 mile road race in Des Moines. Although I have run 27:33 for an 8k before, tomorrow my goal is hit 30:00 exactly. It'd be a great achievement to hold that pace for 5 miles and hit that time right on. It would definitely be a boost for my sub 1:20 half hopes later in the spring.

Asics 2150 Green Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: Red Flannel Run (5 Miles) 00:30:26, Place overall: 22, Place in age division: 9
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.005.000.008.00

Ran the Red Flannel Run today, my first time running this annual event. About 700 people ran the 5 mile and about 1300 ran the 3 mile. Its becoming a very big event. My goal was to hit 30:00, however I missed it by 26 seconds. I started off a little fast, probably ran the first 2 mile in 11:30-11:45, then slowed considerably as I found no one to run with. Didn't get any real splits cuz the miles werent marked. my 30:26 is good for 6:05 avg and is still a great effort for this early in the year. I started out at what felt easy and went from there. Two things of note: weather was around 30 degrees and it felt awesome and so did I, felt really fresh. Also, after the first half mile i did not get passed, instead I picked off people from there to the finish, its a nice feeling to go out easy and reel in everyone who went out too fast. a good training run, very happy with the results.

Asics Hyperspeed 2 Flats Miles: 5.00Asics 2150 Green 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
26.001.005.004.0036.00
Asics 2150 Green Miles: 25.00Asics 2150 Blue Miles: 6.00Asics Hyperspeed 2 Flats Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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