| Location: Nancy,KY,USA Member Since: Jan 01, 2011 Gender: Male Goal Type: Other Running Accomplishments: 2017 IMM: 4:05:43
2017 Covenant Health Marathon 3:33:12
2016 Hatfield and McCoy Marathon: 4:01:12
2016 Indy Monumental Marathon 3:39:55
2015 Indy Monumental Marathon 3:13:33
2015 Chicago Marathon 3:48:36
2015 Boston Marathon 3:23:40
2014 Carmel Marathon 3:08:41
2014 Yuenling Shamrock Marathon 3:07:53
2013 Marquette Marathon: 3:11:53
2013 Rock N Sole Half Marathon: 1:26:52
2013 500 Festival Half Marathon 1:28:36
2012 Carmel Marathon 3:16:45
2011 Carmel Marathon 3:24:55
2011 500 Festival Half Marathon 1:30:20
2011 Presque Isle Marathon 3:30
2011 Prairie Fire Marathon 3:41:16
2010 Morse MiniMarathon 1:32:36
2006 Derby Festival Marathon 3:56:35 Short-Term Running Goals: Boston Qualifier (again)
Sub 3 hour Marathon
Boston Qualifier
Long-Term Running Goals: Staying Healthy and injury free Personal: Married to Heidi with two lovely children; Oliver 13 and Amelia 11. I have been running for about 18 years now. Favorite Blogs: |
|
Click to donate
to Ukraine's Armed Forces
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 269.30 | 13.10 | 0.00 | 0.00 | 282.40 |
|
| Nike Vaper Fly Next Miles: 32.35 | Nike Pegasus Miles: 45.90 | Nike Zoom Streak LT4 (1) Miles: 12.15 | K-Ruuz5 Miles: 38.00 | Nike Zoom Streak LT4 (2) Miles: 10.85 | Zoom Fly 3 (1) Miles: 97.25 | Nike Zoom Streak LT3 (3) Miles: 5.00 | Nike Wildhorse Miles: 32.90 | K-Ruuz4 Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 5pm run in our neighborhood. Legs are really beat up for some reason. No speed. Just logging miles at this time.
|
| Nike Vaper Fly Next Miles: 3.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| 7pm run in our neighborhood. Cool but calm. Legs are still beat up a bit. Still trying to ramp up the miles.
| |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.15 | 0.00 | 0.00 | 0.00 | 9.15 |
| 5am run from home by myself doing the social distancing thing. 38 degrees but calm and clear. Legs felt more normal this morning.
|
| Nike Zoom Streak LT4 (1) Miles: 9.15 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.05 | 0.00 | 0.00 | 0.00 | 18.05 |
| 6am run from the Golf Course. mid forty's and nice out. Tempo run around the 914 bypass.
7:51, :56, :51, :49, :55, :52, :56, 8:02, 7:58, :55, :59, :59, :42, 8:05, 7:51. :58, 8:26, 8:48 for an average of 8:00 mpm
I took the Crown from Gordon for this segment in Strava.
| |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 6am run from Rocky Hollow. 46 degrees and calm. I ran Pump House road by myself. Slow 9:35 mpm pace. Legs are dead after yesterdays tempo run
7pm run with Heidi in our neighborhood. 10+ mpm pace for 3 miles.
|
| Nike Pegasus Miles: 3.00 | Nike Vaper Fly Next Miles: 10.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.85 | 0.00 | 0.00 | 0.00 | 9.85 |
| 5am run at home. 50 degrees and calm. 6 miles at at 9:25 mpm pace.
7:30 pm run down to the marina and back 3.85 miles with 265 feet of elevation gain.
|
| Nike Pegasus Miles: 6.00 | Nike Zoom Streak LT4 (2) Miles: 3.85 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 8pm run from home. 75 degrees and calm. 9:12 mpm
|
| Nike Zoom Streak LT4 (1) Miles: 3.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.20 | 0.00 | 0.00 | 0.00 | 12.20 |
| 5am run by myself on 914 from the Dollar General to Waitsboro and back. 66 degrees. 12.2 miles.
8:49, :28, :23, :23, :31, :44, :58, 9:09, 8:43, :23, :44, 9:13, 9:19
| |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 5am run with Tony and David from Rocky Hollow. 59 degrees. We did 6x1k repeats on Bourne Ave.
4:03, :06, :15, :20, :20, :11
|
| Nike Zoom Streak LT4 (2) Miles: 7.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 12.10 |
| 5am run by myself in our neighborhood. 36 degrees and breezy. 12.1 miles at a 8:15 pace
|
| Zoom Fly 3 (1) Miles: 12.10 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.00 | 0.00 | 0.00 | 0.00 | 23.00 |
| 6am 20 mile long run from the golf course. 32 degrees. 8:04 mpm average.
10pm 3 mile run with Heidi. She pushed me to get the 80 mile week in. I don't think I would have completed this week without her support.
Thanks Babe.
|
| Zoom Fly 3 (1) Miles: 23.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| HAPPY EASTER EVERYONE
6am run in the rain. 52 degrees. 8.5 miles from Beacon Hill Baptist Church. 8:30 mpm average
|
| Zoom Fly 3 (1) Miles: 8.50 |
| |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 5am run in the rain and wind on 914 from Saline. 62 degrees. 10 miles in 1:18:10 or 7:49 mpm
|
| Zoom Fly 3 (1) Miles: 10.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.15 | 0.00 | 0.00 | 0.00 | 11.15 |
| 5am run with Tony and David. 40 degrees. 6x400m repeats at Grace.
1:42, :37, :37, :36, :36, :37
1pm lunch run. Concentrating on Z2 and Z3 HR. 5 miles at 9:15 mpm
|
| Nike Zoom Streak LT3 (3) Miles: 5.00 | Zoom Fly 3 (1) Miles: 6.15 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| 5am run with David from Rocky Hollow. 34 degrees and calm. We ran the hill loop. 8:05 mpm
Slow pm run from home 4.50 miles
|
| Zoom Fly 3 (1) Miles: 12.50 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| PM run in our neighborhood
|
| Nike Vaper Fly Next Miles: 3.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 13.10 | 0.00 | 0.00 | 16.35 |
| 5am run with Tony, Dave, and Gordon. We ran a half marathon that I put together for the DGR Virtual Race. 39 Degrees, windy and spitting rain. We ran from Rocky Hollow up to Science Hill and back on US 27. 629 feet of elevation gain. My legs seemed to work pretty well this morning.
Miles 1-4: 6:53, 6:54, 7:21, 7:24 We were running into the wind and rain for the first few miles. Tony led the pack for the entire run. The rolling hills and elevation gain kept me above a 7 min. pace.
Miles 5-8: 7:18, :24, :26, :07 Wind in our faces through 7.5 miles. It was nice to flip and have the wind to our back. Now just a little more climb until the railroad bridge.
Miles 9 -12: 7:25, 7:16, 6:44, 6:59 Downhill into town also aided by the wind to our backs. Still feeling pretty good.
Finish: Coming into town and seeing the light and the CVS that was our finish line was a welcome sight. Not my fastest half, but definitely a confidence booster. It's been a long time since I've run any "race".
1:33:59
|
| Nike Vaper Fly Next Miles: 16.35 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.40 | 0.00 | 0.00 | 0.00 | 12.40 |
| 7am run in the park with David. 36 degrees to start. We ran (3) loops of roughly 4 miles each trying to set up for next weekend. One lap per hour ultra.
|
| Nike Wildhorse Miles: 12.40 |
| |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.65 | 0.00 | 0.00 | 0.00 | 11.65 |
| 5am run with David from Rocky Hollow. 52 degrees and calm. My legs are sore from the 13.1 mile time trial on saturday and trail run on sunday. Just an easy 8:25 mpm pace.
Noon lunch run. 5.15 miles
|
| Nike Pegasus Miles: 11.65 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 5pm run in Louisville. 8:16 mpm 73 degrees
|
| Zoom Fly 3 (1) Miles: 8.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 5am run in the rain from Rocky Hollow. 53 degrees. North Main South Main hills
| |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.65 | 0.00 | 0.00 | 0.00 | 9.65 |
| Lunch run 6.65 miles
7:30 pm run from home. 3 miles
| |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.50 | 0.00 | 0.00 | 0.00 | 23.50 |
| 6am 3 miles from home.
7:30 am 4.167 miles with Heidi on the trails in PC park 48:41
8:30 am 4.167 miles with David, Tony, Gordon and Todd 43:11
9:30 am 4.167 miles with the same crew 43:05
10:30 am 4.167 miles with the same crew. 38:32
11:30 am 4.167 miles with David, Tony, Gordon and Jon. 46:23 (Rain)
|
| Nike Wildhorse Miles: 20.50 | Zoom Fly 3 (1) Miles: 3.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 5am run with David from the Shell Station 37 degrees and foggy. 8 miles at a 8:22 mpm pace
|
| Zoom Fly 3 (1) Miles: 8.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 5am run from Grace Baptist with Dave. 52 degrees and calm. 8x400m
1:49, 1:53, 1:52, 1:49, 1:48, 1:50, 1:43, 1:47
Legs are still sore from saturday
| |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6:30 pm run from home. Easy 6
|
| Zoom Fly 3 (1) Miles: 6.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.75 | 0.00 | 0.00 | 0.00 | 11.75 |
| 5am run with Tony and David. 50 degrees but windy. 5x1mile repeats on East Mt. Vernon.
6:41, :39, :49, :46, :29
Noon lunch run. 4 miles.
|
| K-Ruuz5 Miles: 7.75 | Nike Pegasus Miles: 4.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 269.30 | 13.10 | 0.00 | 0.00 | 282.40 |
|
| Nike Vaper Fly Next Miles: 32.35 | Nike Pegasus Miles: 45.90 | Nike Zoom Streak LT4 (1) Miles: 12.15 | K-Ruuz5 Miles: 38.00 | Nike Zoom Streak LT4 (2) Miles: 10.85 | Zoom Fly 3 (1) Miles: 97.25 | Nike Zoom Streak LT3 (3) Miles: 5.00 | Nike Wildhorse Miles: 32.90 | K-Ruuz4 Miles: 8.00 |
| |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|