The Pursuit of sub 16

Week starting Oct 04, 2009

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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: 36.00 Month: 143.80 Year: 2003.75
Asics DS Trainer Bl/Yel Lifetime Miles: 403.60
Asics Hyperspeed 7 Lifetime Miles: 166.02
Asics 2000 4 Gr/ylw Lifetime Miles: 538.39
Asics 2000 4 Blk/or. STAR Lifetime Miles: 539.00
Asics 2000 Bl/Org NEW Lifetime Miles: 336.68
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
32.500.0012.000.0044.50
Asics 2130 GT Red Miles: 11.00Asics 2140 GT Black/Gold Miles: 33.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

A cold and rainy 6 miles today. It was 48 degrees with light winds bringing the wind chill only to a manageable 44 degrees. It was either misting, or sprinkling, or straight downpouring throughout the run. When I got done I was thoroughly soaked. 6 miles total in 42:59 or just a smidge under 7:10 pace. Splits:

1- 7:01.0

2- 7:11.2

3- 7:17.1 (21:29 or 7:10 pace)

4- 7:11.4

5- 7:10.9

6- 7:07.4

Overall a really evenly paced run. Felt like I was taking it easy and tried after the first mile to consciously slow it down, just couldnt get much slower than 7:17. Tomorrow will be a few miles at GHMP.

Asics 2130 GT Red 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
2.000.004.000.006.00

4 mile tempo today. It was neither about speed or distance, just about running some more consecutive miles at GHMP. That is what I did, running the 4 miles in 24:12 or 6:03 pace exactly. I was not happy with the way I felt in this run though. I started off fine, then felt tired. The cold (46 degrees, w/c of 38) and wind (20-30 mph) didnt help either. It was still a quality workout though and I am happy with it.

1- 5:57.9

2- 6:02.5 (12:00 or 6:00 pace)

3- 6:06.5 (18:06 or 6:02 pace)

4- 6:05.6

Overall a good steady workout. Im sure my legs were just tired from high mileage last week. Will get in 4-5 easy tomorrow, then another longer tempo on thursday with some more GHMP miles.

Asics 2140 GT Black/Gold 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
5.000.000.000.005.00

5 super easy miles today. Super easy pace-wise that is. I was super tight and my legs just werent fresh, which is probably why I knew that I would just take a relaxing 5 mile jog today. Ran the 5 miles in 37:53 or 7:35 pace.

1- 7:35.7

2- 7:56.5 (uphill)

3- 7:29.1

4 & 5- 14:52.4 (didnt get the 4th mile split, 7:26 pace for the two miles)

Overall, it was a gorgeous day to run. Mid-60s, light breeze, just a wonderful day. It felt nice to take it easy for once, it just kinda made the 5 miles drag on. Tomorrow will be more GHMP miles tho, so itll be back to business.

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
2.000.008.000.0010.00

Today was a long tempo run. It was basically a dress rehearsal for next saturday, except I didnt have flats on. Anyways, I kept up a good pace throughout the 8 mile tempo and was happy with the results. One mile, i believe it was the 4th I had to stop twice for passing cars, so that kind of skewed that miles time, other than that, it was overall a pretty good pace. During the actual race, I will want to start a little slower though. Splits:

1- 5:59.6

2- 6:00.5

3- 5:58.4 (17:58 or 5:59 pace)

4- 6:11.8 (This mile is skewed cuz I had to stop twice for cars during it, would have been about 5 seconds faster) (either way 4 miles 24:10 or 6:02.5 pace)

5- 6:03.7 (30:14 or 6:03 pace)

6- 6:02.4 (36:16 little under 6:03 pace)

7- 6:08.2 (42:24 or 6:03.5 pace)

8- 6:12.6 

TOTAL--- 48:37.3 (6:04.5 pace overall)

 All in all, not a bad tempo, by far the best pace Ive held for that long. Felt pretty good throughout, just have to reign it in the first couple miles so I dont start adding time towards the later miles like the trend was beginning to look like here.

 

Asics 2140 GT Black/Gold Miles: 10.00
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 easy, felt like I was jogging today. Weather was really nice, but its sposed to be snowing for my 14 tomorrow.

1-7:12.1

2-7:17.7

3- 7.22.7

TOTAL- 21:54 (7:18 per mile)

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
14.500.000.000.0014.50

Today I ran the longest continuous run of my life--14.5 miles. Would have done 15 but had GI issues late in the run. It was really cold today and it took me almost 6-7 miles to get warmed up and loose. Here are my splits:

1- 7:18.0

2- 7:37.1 (uphill)

3- 7:06.2

4- 7:31.0 (I think this mile was a tad long and 3 maybe was short)

5- 7:13.0 (36:45 or 7:21 pace)

6- 7:04.0

7- 7:08.8

8- 7:07.6

9- 7:08.0 (took a GU right at the 9 mile marker)

10- 7:15.9 (1:12:29 or 7:15 pace, 35:44 on last 5 miles)

11- 7:29.8 (same mile as #4 so i think it was long)

12- 7:08.2

13- 7:23.6

14- 7:54.9 (big uphill)

last .5- 3.44.2 (7:28 pace)

TOTAL--1:46:10 or 7:19 per mile pace!

Overall, a very good run in adverse weather conditions. I got in a groove in the middle miles as you can tell by my even splits from 5 through 10. Aside from the last mile which was uphill and I was dead, I kept a pretty decent pace. Not only was it the farthest Ive ran in terms of distance (by .5 mile) but it was the longest as far as time by seven and a half minutes! Goal HM next week!

Asics 2140 GT Black/Gold Miles: 14.50
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
32.500.0012.000.0044.50
Asics 2130 GT Red Miles: 11.00Asics 2140 GT Black/Gold Miles: 33.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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