| 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: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 223.13 | 30.95 | 7.10 | 0.00 | 261.18 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 3.00 | 0.00 | 0.00 | 8.25 |
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Track work in the rain. 4X800 with 3' recovery. 4X400 with 2' recovery 3 mile warm up .5 mile cool down.
3:12, 3:11, 3:09, 3:02
1:27, 1:25, 1:25, 1:25
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
| am run: 30min run 30 min bike. 3.25 miles in 28:28 and 9.75 mile on the bike in 33:45 | |
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| | Race: |
Bluegrass 10,000 (6.2 Miles) 00:40:39, Place overall: 90, Place in age division: 12 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 6.20 | 0.00 | 0.00 | 7.20 |
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Run in Lexington Ky with Joe Bell and friends. rainy and overcast 70 degrees, but actually a nice day for a run. Goal was to go sub 40. However, this was a pr so I can't complain. Race starts near the old courthouse and runs south on Richmond Road. Elevation change (up and down) of 145 feet. The hills were long and sweeping. Last 1.2 miles was downhill.
6:28, 6:27, 6:56, 6:38, 6:44, 6:00, 1:28 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.75 | 0.00 | 0.00 | 0.00 | 15.75 |
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AM run: tm 2.75miles
Lunch run: 8miles 8:19, 8:35, 8:37, 8:53, 8:46, 8:43, 9:02, 9:14
PM run: 9:19, 9:45, 9:26, 10:06, 10:22 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.30 | 6.00 | 0.00 | 0.00 | 18.30 |
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AM run: Track work. light rain. 2 mile warm up 6x1600 with standing recovery (2') half mile cool down
6:34, 6:33, 6:33, 6:46, 6:38, 6:48
pm run: building base. 9.80 miles in 1:25:35
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.01 | 0.00 | 0.00 | 0.00 | 0.01 |
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mid-day bike ride. 20 miles; 17 of those at 18.3 mph average.
18 holes of golf. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.01 | 0.00 | 0.00 | 0.00 | 0.01 |
| yard work. | |
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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 |
| early am run. hot and muggy. a very rusty 8 miles in 1:20:--. Legs feel ok. My body is just tired this time. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
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Pm run. Progression 3@7:45, 3@7:30, 2@7:15. 1.5 mile warmup. .5 mile cool down
7:42, 7:40, 7:47, 7:27, 7:27, 7:32, 7:24, 7:44
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.60 | 1.00 | 0.00 | 0.00 | 14.60 |
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am run: 1.65 mile warm up. mile for time. 2.55 miles for base
mile time 6:34. a little tired. only 9 hours between the last two runs.
Mid-day swim. 300 meter swim.
PM run: 9.5 mile run to build base.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.01 | 0.00 | 0.00 | 0.00 | 0.01 |
| 400 meter open water swim at lake Cumberland as well as a lot of skiing. | |
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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 |
| PM run: 9 miles in 1:24:00. 89 degrees and humid. Just back from vacation | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.35 | 0.00 | 0.00 | 0.00 | 15.35 |
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AM run: 7.25 miles before Heidi goes to work. 1:08:--
Mid-day: 400M swim
PM run: 8.10 miles in 1:18:45. 86 degrees and humid. Slow, but working on building mileage | |
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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 |
| PM run: heat index of 100. 92 degrees. a miserable pace 10 miles in 1:42:53 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.40 | 0.00 | 0.00 | 0.00 | 11.40 |
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AM run: 3.1 on tm in 27 minutes
PM Run: 8.3 miles outside Heat Index 100. Time 1:21:44 | |
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| | Race: |
Limestone Alumni Run (3.1 Miles) 00:19:26, Place overall: 20, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 3.10 | 0.00 | 8.30 |
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Race
in Bedford Indiana. Slightly rolling. 75 degrees and 83% humidity. Seemed very hot.
5:48, 6:24, 6:29, 0:45
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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 |
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PM run: 77 degrees and 90 percent humidity.
8:50, 8:55, 8:53, 9:03, 8:44, 8:59, 8:54, 9:31, 9:27, 9:36, 9:52, 10:03, 9:06 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.50 | 0.00 | 0.00 | 0.00 | 20.50 |
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AM run:
Rain. 6.5 miles 7:47, 7:57, 7:42, 8:13, 8:38, 9:16, 4:13 (0.5mile)
PM run with Joe: 14 miles
miles 1through 10 at 8 to 8:30 pace.
mile 11 7:46
mile 12 6:57
mile 13 7:26 (had to stop to tie shoe)
mile 14 9:22 for cool down.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
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AM run: easy easy run after hard day yesterday. 4.15 in 42:19
PM run: 6.15 miles in 59:56 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 0.00 | 0.00 | 0.00 | 4.75 |
| AM run: 4.76 miles in 46:47 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.80 | 0.00 | 4.00 | 0.00 | 8.80 |
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AM run with Joe Bell: 56 degrees. after warmup 4x 1 mile in Seymour highschool parking lot finishing with a few strides.
6:12, 6:13, 6:03, 5:54 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| PM run: nice outside 75 degrees. easy run 1:18:23 or 9:33 mpm | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.85 | 5.00 | 0.00 | 0.00 | 16.85 |
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AM run in brown county state park with a group. A strong group. There were about 10 of us. Not a bad turnout for a rainy morning. About half the group were sub 18 minute 5k runners so I was toward the back of the pack. Kind of hilly.
7:33, 7:42, 7:46, 8:11, 8:05, 8:09, 8:24, 7:36, 8:00, 8:02, 7:20, 7:05, 7:03, 7:06, 7:19, 7:10, 8:15 (for 0.85 mile cool down)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| pretty much an off day. I'm worn down from company and a late night/early morning. Once everyone left our house, my family and I went to late mass in Brownstown, then had Chinese for lunch. We went back home to clean up and rented a couple of movies. While the family napped I went out for a run. The weather was perfect, but my mind was not into it. One lap and home. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 3.00 | 0.00 | 0.00 | 10.75 |
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PM run: Weather is perfect again. 75 degrees and 50% humidity. a progression run.
9:10, 9:07, 7:54, 7:48, 7:46, 7:25, 7:25, 7:19, 7:02, 7:57, 8:11 (for the last 0.75)
1:27:07 for 10:75 or a 8:05 average pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.25 | 6.75 | 0.00 | 0.00 | 27.00 |
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AM run: 4:20 am start. Perfect weather again 60 degrees and overcast. Long run with 800 meter and 400 meter repeats impeded in it. 27 miles overall. 1:54:38 for the first 13.1. 3:39:51 for the first 26.2
first 12 miles:
8:34, 8:40, 8:38, 8:46, 8:46, 8:46, 8:49
9X800 meters with 0.25 mile active recoveries on the rubberized track (clockwise):
3:16, 3:15, 3:17, 3:10, 3:20, 3:21, 3:17, 3:17, 3:26
9X400 meter with 400 meter active recovery in the parking lot outside the track. I was cast away by the football staff for 'liability reasons':
1:08, 1:30, 1:29, 1:31, 1:43, 1:43, 1:40, 1:43, 1:50
9:59, 9:53, 9:49 for the last three miles 3:47:50 for 27 miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 223.13 | 30.95 | 7.10 | 0.00 | 261.18 |
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