The Pursuit of sub 16

Week starting Feb 05, 2012

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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: 15.25 Month: 75.55 Year: 1068.77
Asics DS Trainer Bl/Yel Lifetime Miles: 436.90
Asics Hyperspeed 7 Lifetime Miles: 241.67
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 Rider 14 Lifetime Miles: 305.00
New Wave Rider 21 Grey Lifetime Miles: 215.74
Asics Cumulus 20 Lifetime Miles: 115.59
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
32.107.009.000.0048.10
Asics DS Trainers Miles: 15.00Asics 2160 Red Miles: 28.10Asics 2160 Black/blue 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
3.001.004.000.008.00

got after it today. hit the treadmill hard this evening, was frozen cuz of hiking all morning in the mountains near town. decided to drop a 4 mile tempo in the run to really get the turnover working. warmed up with a 7:17 and a 6:55, then hit these splits for the tempo:

6:02.5, 6:02.1, 6:03.0, 6:00.1

 

pretty easy to do steady pace on a treadmill, then last mile i bumped it up an extra tenth of a km.hr, 24:07 for the 4 miles, just under 6:02 pace, very good tempo, i felt pretty good throughout. finished with 2 c/d easy pace.

Asics DS Trainers 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
7.100.000.000.007.10

got outside today for my first mileage around freiburg...it was nice to get off the treadmill and out onto the beautiful roads here. still very cold but i stayed warm with my gear that i packed. Timed first mile then just ran by time and feel, did some exploring, found a very neat lake that will become a staple of my workouts im sure. 7.1 miles in 51:56, 7:19 avg pace, strides after

Asics 2160 Red Miles: 7.10
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
2.004.001.000.007.00

Got out 7 miles in some of the coldest conditions since we have been here, 14 degrees but strong winds making the windchill well into the negatives...fingers were frozen by the end. pretty 2 loops around the lake. splits:

1- 6:49.2

2- 6:49.2

3- 6:47.2

4- 6:34.9

5- 7:23.8 dropped off a lot here and i felt it for some reason

6- 7:17.0

7- 6:54.2 recovered to finish strong

total-- 48:35, 6:56.5 avg pace, overall a good run given the conditions, scheduled day of rest tomorrow

Asics 2160 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
2.001.004.000.007.00

got after it tonight. Tempo run of 4 miles, did so on the treadmill as i wanted total control of the pace. felt great through 20 minutes, last 4 min were a struggle. splits during my tempo were 6:01, 6:02, 6:02 and 6:00 (with change) for 24:06, 6:01.5 avg pace. Very good tempo. its a good sign to hit the same exact tempo i did 4 days ago on sunday...the treadmill is nice for that. ill get out for 5 tomorrow and then 14 on saturday looking to slow it down on the LR

Asics DS Trainers 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
4.001.000.000.005.00

5 tonight in 35:32, 7:06 avg pace, splits:

1- 7:02.7

2- 7:02.1

3- 6:55.8

4- 7:16.4

5- 7:15.7


Asics 2160 Black/blue 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
14.000.000.000.0014.00

14 on the treadmill tonight...that was an experience...great workout, excellent runners high...not much scenery. it was nice to have a table to put my fluids and my gu. felt pretty decent throughout, hit steady pace obviously. 1:43:00, 7:20 avg pace. 22.6 kilometers all told, actually about .05 miles long but that sometimes gets lost in translation. 

Asics 2160 Red Miles: 14.00
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
32.107.009.000.0048.10
Asics DS Trainers Miles: 15.00Asics 2160 Red Miles: 28.10Asics 2160 Black/blue Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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