Boston Marathon Streak: 3

Hy-Vee Triathlon Relay (run leg)

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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: 0.00 Month: 91.20 Year: 1605.89
Asics Cumulus 20 Gray/orange Lifetime Miles: 453.19
Wave Rider 22 Blue/gray Lifetime Miles: 227.64
Adidas Sub-2 Lifetime Miles: 17.16
Cumulus 20 White Lifetime Miles: 73.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
32.258.006.253.5050.00
Saucony Kinvara Flats Miles: 7.25Asics 2150 Gold/Black Miles: 20.50Asics 2160 Black/blue Miles: 22.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Hy-Vee Triathlon Relay (run leg) (6.25 Miles) 00:38:04
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.006.250.008.75

did the tri relay with my wife on the swim and my  buddy on the bike. I passed a ton of people on the run and it was fun to have targets to chase down. Definitely a blast. Going into the 10k i felt like I would just use it as a tempo and thats effectively what happened. Got a great workout in and had a nice fitness check as far as being able to hold 6's go. Splits:

1- 5:51.1 

2- 6:02.3

3- 6:01.1 (17:54, 5:58 pace)

4- 6:10.9

5- 6:16.9

6- 6:19.5 (18:45, 6:15 pace, +:51 second split)

last .25-- 1:22 (5:28 pace, not bad up a big hill)

TOTAL-- 38:04, 6:05 avg pace.
Overall, a good workout. you can see where fatigue began to play a role and that is a sign of what kind of shape im in, steady through about 4.

Saucony Kinvara Flats Miles: 7.25Asics 2150 Gold/Black Miles: 1.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.000.000.007.00

a nice 7 after work, weather was great, there is a hint of fall in the air. fighting sickness though as my head is full of sinus congestion and am generally out of lungs right now. I got 4 cross-section mile splits in the middle of the run, 6:53.2, 6:52.4, 6:56.6, 7:05.6. Overall, 7 miles in 49:34, 7:05 avg pace. 6x50 meter strides after

Asics 2160 Black/blue 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
7.000.000.000.007.00

early 7 today in beautiful fall weather, mid-60s with barely any wind. got 4 cross-section splits mid-run, 7:19.54, 7:19.57 (3 hundredths of a second difference..literally pace lock), 7:22.5, 7:23.3

 Total was 7 miles in 51:56, 7:25 avg pace

Asics 2150 Gold/Black 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
5.500.000.003.509.00

awesome workout tonight after work, weather was gorgeous, 72 with light winds and no humidity. i decided to do a mile off, mile on format, kind of an extended fartlek, at first i wasnt gonna stop and run the whole thing outright, but i did catch myself taking a 10-20 second break after some of the harder miles, otherwise this run was pretty much continuous. Splits:

1- 7:11.0

2- 5:37.1

3- 7:25.8

4- 5:31.4

5- 7:29.9

6- 5:36.9

7- 7:28.5

7.5-- 2:47.9 (5:35 pace)

last 1.5- 11:08

TOTAL-- 1:00:16, 6:42 pace

Asics 2160 Black/blue Miles: 9.00
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 in 46:14, 7:42 pace. this was a recovery run. 

Asics 2150 Gold/Black 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
4.002.000.000.006.00

a country 6 today out on the gravel roads of nw iowa. definitely classifies as a hill workout, but that being said i felt great over the hills..plus i only got chased by 2 dogs. splits:

1-  7:10.8

2- 7:04.3

3- 6:59.0

4- 6:52.6

5- 7:17.6

6- 7:14.5

total- 42:38, 7:06 avg pace, the last 2 were pretty much all uphill miles, although it was rolling throughout. a good workout and the soft gravel helped cushion my tired legs.

Asics 2150 Gold/Black 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
3.253.000.000.006.25

decent run today, it was one of those out and backs that is downhill the first half and uphill the 2nd half. decent uptempo first half and ok 2nd. 

first half- 3 miles- 20:20- 6:44 pace

2nd half--3.25 miles-- 23:00, 7:05 pace uphill

TOTAL-- 43:21, 6:56 pace

Asics 2160 Black/blue Miles: 6.25
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
32.258.006.253.5050.00
Saucony Kinvara Flats Miles: 7.25Asics 2150 Gold/Black Miles: 20.50Asics 2160 Black/blue Miles: 22.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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