| Location: KS, Member Since: Dec 02, 2015 Gender: Male Goal Type: Other Running Accomplishments: 2015 Blue-Jeans Mile Runner-Up/All American
All State Kansas 6A Cross Country & Track
1600m: 4:24
3200m: 9:25.12
5000m: 15:25
Blue Jeans Mile: 4:37 Short-Term Running Goals: Sub 26 8k Conversions count... right?
Sub 4:40 in the Blue Jeans Mile
Win the Blue Jeans Mile- Nope, 2nd again.
Grandma's @ sub 6 avg
Boston Long-Term Running Goals: UTMB Personal: Chasing the dream again Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 309.52 | 0.00 | 43.60 | 0.00 | 353.12 |
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| Asics Cumulus 17 Blue Miles: 57.00 | Adidas Boston Boost 5 Miles: 137.12 | Adidas Adios Boost 2 Miles: 12.00 | Nike Zoom Victory Pink Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles at gov mansion with Tom
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| Asics Cumulus 17 Blue Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 miles along shunga for this week's long run. 6:53 average pace starting with a 7:30 and ending with a 6:09.
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| Adidas Boston Boost 5 Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles with drills before and strides afterwards
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| Asics Cumulus 17 Blue Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.52 | 0.00 | 3.60 | 0.00 | 13.12 |
| Workout Monday. 20 min/ 3 mile warmup to the hills. Workout was 10x60s hill fartlek with jog down recovery. It went well. Cooled down back to my car to get 9.12 miles for the day.
4 went down in the PM
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| Adidas Boston Boost 5 Miles: 9.12 | Asics Cumulus 17 Blue Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 mile medium long run
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| Adidas Adios Boost 2 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 8 in the AM and 4 in the PM
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| Asics Cumulus 17 Blue Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 6.00 | 0.00 | 6.00 |
| Workout 6 miles @ 6:05 pace
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| Adidas Boston Boost 5 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM: 8 PM: 4. Started running my PM runs around 4 instead of later and it actually feels fine, not too hot.
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| Asics Cumulus 17 Blue Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15 mile long run. Signed up for the annual Sunflower State games 5k with my boys which takes place in the neighborhoods around a nearby lake. So I got to the lake early and warmed up for 10 miles @ 6:40 pace before swapping shoes and running the 5k @ 6:20 pace. Got back and reswapped shoes for a 2 mile "cooldown" ending of my long run. Got some cinnamon roll french toast afterwards.
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| Adidas Boston Boost 5 Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy miles
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| Asics Cumulus 17 Blue Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 5.00 | 0.00 | 10.00 |
| 3 mile warmup into two sets of 3x3min up tempo, 3min run. Tempo segments were progressively faster and rest runs were @ 6:50 pace. It felt good but it the humidity was real. Cooled down to 10 miles.
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| Adidas Boston Boost 5 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 9 in the AM and 4 in the PM.
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| Asics Cumulus 17 Blue Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 8 in the AM and 4 in the PM
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| Asics Cumulus 17 Blue Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 5.00 | 0.00 | 10.00 |
| 3 miles of warmup into 3x5min tempo, 5 min run. Cooled down to 10
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| Adidas Boston Boost 5 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles easy
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| Asics Cumulus 17 Blue Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Long Run: a 17-mile trek at 7:01 pace loaded with hills and uncomfortable weather. Felt pretty good but need to hydrate more. The hills slowed pace from my usual long run pace.
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| Adidas Boston Boost 5 Miles: 17.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 4.00 | 0.00 | 15.00 |
| AM: 3 miles of warmup into 6x 2min uphill tempo, jog down. The hill I was running was a steady, manageable incline for the first 1:30 of each rep but turned into a 50 degree deathtrap from there. Cooled down to 10.
PM: First day of being a camp counselor at one of the city's high school's XC Camp. Drove out there after my run and hung out with the campers before running 5 miles with them (and doing drills).
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| Adidas Boston Boost 5 Miles: 10.00 | Asics Cumulus 17 Blue Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Woke up and left for a 13 mile run but as I finished my first of two planned loops I decided to break it into a double run because I was feeling extremely tired. At camp yesterday we had a full day of activities and were in the blazing sun for 8 hours and I guess it took its toll. Finished with 8.
PM: Finished the 5 needed and did strides. Got in plenty of other activity while at camp.
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| Adidas Boston Boost 5 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM: 8 with Tom on Shunga
PM: 4 at camp
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| Adidas Boston Boost 5 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 8.00 | 0.00 | 10.00 |
| AM: 8 miles steady state @ 6:15. First 4 went good but I had a huge stomach ache. At 6 I had to stop in a local establishment and solve the problem. I was out of the groove and I was feeling tired so my next two were 6:45 pace.
PM: On the last day of camp the campers do a 3 mile race. I wasn't planning on taking part in it but b/c my morning run should've been better I figured I'd easily tempo the run (plus it was shortened to 2 miles which was perfect). I ran 10:46 which wasn't taxing but did make me feel a little more at ease with myself. Also, I didn't bring my shoes so I just borrowed some that were, luckily, in my size.
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| Adidas Boston Boost 5 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy with Tom
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 mile long run with Tom starting from the school, looping around Burlingame to 29th St, and heading back down Fairlawn (after cruising down Shunga for a mile).
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| Adidas Boston Boost 5 Miles: 16.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM: 4, PM: 8
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 6.00 | 0.00 | 12.00 |
| 3 miles of warmup. Workout was a fartlek of 2 sets of 4x(3min on, 3min easy running). Paces were good and it was a blast because it rained the whole time. 3 miles of cool down.
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| Adidas Boston Boost 5 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM: 9, PM: 4
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 5.00 | 0.00 | 11.00 |
| 3 miles of warmup. 5 mile tempo starting in 5:32 and ending in 5:32. The 3 miles between were also ~5:32 so 5:32 average pace. 3 miles of cooldown but not at 5:32.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM: 8, PM: 4
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| | Race: |
2016 Blue Jeans Mile (1 Miles) 00:04:37, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 1.00 | 0.00 | 16.00 |
| AM: 14 mile long run @ 6:57 with Thomas.
PM: .5 mile warmup. The 2016 Blue Jeans Meet kicked off at 8:30, starting with the men's mile. I started off in 4th behind Pierce, Michael and Simon. Came through 200 @ 35 and as Pierce started to move up I followed. I came through the first lap in 69/70 and 800 in 2:21. From there I started reeling in Pierce (who had like a 5m lead). 1200 in 3:32. At the bell/cap gun I floored it and moved around Pierce to take the lead. As I passed him at the 300 mark he floored it as well and we battled for the lead for the next 100. For the last curve he dropped back a little and I made a huge surge, knowing that he has a nasty kick (which he always does). With 80m to go I heard him start making his move and as he reached me I gave it everything I had, managing to hold on for 30m before he pulled away and snagged the victory, running 4:36 to my 4:37. I was pretty pumped about breaking 4:40 for the Blue Jeans Mile b/c that's been one of my short term goals for a while. I also made the finals in the 9m dash and my relay team won the 4x9m. After the award ceremony I cooled down .5.
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| Nike Zoom Victory Pink Miles: 1.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles. Only got 2 done in the morning because a massive storm rolled in and the lightning was too close for a few hours. Ran the remaining 4 later.
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| Adidas Boston Boost 5 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 309.52 | 0.00 | 43.60 | 0.00 | 353.12 |
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| Asics Cumulus 17 Blue Miles: 57.00 | Adidas Boston Boost 5 Miles: 137.12 | Adidas Adios Boost 2 Miles: 12.00 | Nike Zoom Victory Pink Miles: 1.00 |
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