| Location: Columbus,IN,US Member Since: Jun 13, 2011 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: 37 Marathons -- PR - 2:48:53 (Fall 2014)
A bunch of Half Marathons -- PR - 1:19:20 (Aug. 2015 - Converted)
10k - 36:30 Unaided // 35:25 (July 2014 - Aided)
5k - 17:28 (Aug. 2015)
1mi. - 4:58 (July 2014 - Track)
Short-Term Running Goals: 10k and 5k's to get back into the swing of thing this summer
Sept. 21: Mill Race Marathon - Under 3:00. LET's GO!
Long-Term Running Goals: R2R2R in Grand Canyon 5/18/19
Marathon < 2:45
Half Marathon < 1:18
Top 10 in Bluegrass 10k
5k < 17 Personal: 400m/800m competitively in track in high school. Took 15 years off. Started running again in 2010. Married to my beautiful wife, Tiffany, with 2 little boys, now 4 and 6. I'm a civil engineer working for the Indiana DOT in Seymour, IN. I live in a slightly larger town about 20 miles north - Columbus, IN. Originally from Lexington, KY.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 157.05 | 31.25 | 9.00 | 0.00 | 197.30 |
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| Saucony Mirage - Black And Red Miles: 33.50 | Stationary Bike Miles: 20.00 | Brooks Ghost 4 - Blue Miles: 10.00 | Blue Nishiki 10 Speed Bike Miles: 27.70 | Brooks Ravenna 2 Miles: 153.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off - It's my Birthday! Happy New Year!! | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 6.00 | 0.00 | 0.00 | 9.00 |
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PM Treadmill run/bike at Anytime Fit. 2 mi. WU 8 mph, increase up to 9.2 mph over next 6 mi. -- 8 mi. - 55:07
10 mi. on stationary bike - 28:15
1 mi. shakeout on TM - 7:33 |
| Saucony Mirage - Black And Red Miles: 9.00 | Stationary Bike Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Sloooow 4 on TM - felt terrible - maybe it was the 8 slices of pizza at pizza hut buffet that I had for lunch! :)
4 mi. - 34:30 |
| Saucony Mirage - Black And Red Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 6.00 | 0.00 | 0.00 | 10.00 |
| 10 mi TM Anytime: 2 mi. WU @ 8 mph, negative splits up to 8 mi. - ending at 9.2 mph 8 mi. - 55:00, rode stationary bike at Level 15 for 10 mi. - 32:20, 2 mi. @ 8mph - 15:00
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| Brooks Ghost 4 - Blue Miles: 10.00 | Stationary Bike Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.00 | 4.40 |
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Nice weather - 50 degrees in January in Indiana is pretty warm. Testing out New (Old borrowed from dad) Nishiki 10 speed - its been sitting in my dad's garage for years now - it had a couple loose bolts and adjustments that it needed, but overall it rode well for the 13.6 mi. out and back on people trail to downtown Columbus bike shop. Anyway that took about an hour, and then ran a moderate but tight 4.4 mi. - 32:20. |
| Saucony Mirage - Black And Red Miles: 4.40 | Blue Nishiki 10 Speed Bike Miles: 13.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 mi. moderate pace outside - 27:51 |
| Saucony Mirage - Black And Red Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 12.10 |
| 12.1 mi. outside AM - 45 degress and getting warmer - supposed to be 50's today! :) 4.1 mi. w/ dog - 29:33 8 mi. on Terrace Lake hills - 57:51 My pace is feeling comfortable at 7:00-7:30 on these moderate training runs. Encouraging, since last year I was starting at about 8:00-8:30s - it looks like it could be a good year! :)
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| Saucony Mirage - Black And Red Miles: 12.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off today - Big week starting Mon. | |
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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 |
| 48 deg. pm run - terrace lake, gravel rd, loops -- 8 mi. moderate pace - 56:44. 7:00 - 7:30 miles are feeling even more comfortable in the new shoes :) Brooks Ravenna 2 |
| Brooks Ravenna 2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.45 | 0.00 | 0.00 | 0.00 | 6.45 |
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Haven't been getting enough sleep - this stupid video game - Skyrim (actually its awesome) has kept me up late several nights :) - I know - poor me - a video game keeping up at night :)
Anyway - PM run-bike-run: 5.23 mi. - 39:49, bike 14.1 mi. - 54:19, shake out jog - 1.22 mi. -10:05
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| Blue Nishiki 10 Speed Bike Miles: 14.10 | Brooks Ravenna 2 Miles: 6.45 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| easy 4 mi. - 32:00 - headache that lasted all day - run seemed to help a little... |
| Brooks Ravenna 2 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 1.00 | 2.00 | 0.00 | 6.00 |
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PM Treadmill miles at home -
1 mi. WU 8 mph w/ strides,
1 mi. - 9.6 mph (6:15), 0.25 rec. 7.5mph,
1 mi. 9.6 mph, 0.25 mi. rec.,
1 mi. 9.0 mph (6:40),
1.5 mi. CD
6 mi. - 42:45 |
| Brooks Ravenna 2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.60 | 12.40 | 0.00 | 0.00 | 16.00 |
| AM Treadmill workout at Anytime Fitness in Columbus - 17 degrees outside today :( 1 mi. WU 6.2 mi. - 43:45 1 mi. rec. 6.2 mi. - 49:00 1.6 mi. CD Ouch! - this was tough today - the intent was to run 2 x 10k at MP The first one was okay, second rep - not so good. Oh well, it was the longest hard run I have had since the marathons last fall. The weight is looking good, the speed is almost there for about 5mi. - 10k, now to get the mileage up... The goal is MP - 6:45s, rec./easy runs - 8:00s Looks like I've got some work to do! Good job Nathan on doing this at the end of your 70 mi. week!
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| Brooks Ravenna 2 Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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4 mi. easy - TM - 31:02 |
| Brooks Ravenna 2 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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AM - mileage building - outside w/ Nathan - Columbus: Terrace Lake - Tipton Lakes course
2:00:00 |
| Brooks Ravenna 2 Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 3.00 | 0.00 | 0.00 | 6.00 |
| PM, TM miles - 1.5 mi. WU 7.5 mph, 3x 1mi. @ 9.2 mph (6:31), 0.5 mi rec. and CD 6 mi. - 43:26
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| Brooks Ravenna 2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 1.00 | 0.00 | 0.00 | 8.00 |
| 2 x 4 mi. on TM - got a little stomach bug - 4 mi. AM - 31:00, 4 mi. PM - 30:12 (last mi. MP) |
| Brooks Ravenna 2 Miles: 8.00 |
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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 |
| 30 deg. outside - PM - Terrace Lake-PT-Tipton course Pace was kind of all over the place - 7:05 up to 7:50 - leveled out over last 4 or 5 - 7:30s felt comfortable. It was a little cold today near the end of the run 15 mi. - 1:51:21
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| Brooks Ravenna 2 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 |
| PM TM run - 1 mi. WU, 4 mi. tempo - 5mi. - 36:15 |
| Brooks Ravenna 2 Miles: 5.00 |
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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 |
| PM run - 6 mi. TM - 48:00m 4 mi. outside with dog - 28:40 |
| Brooks Ravenna 2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off - Right Calf Strain - Great :( | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Off- Rt. Calf Strain - 15 minutes of leg and core work | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 1.85 | 2.00 | 0.00 | 8.35 |
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Leg feels good today - :)
PM Run outside - 35 degrees - took dog for his longest run to date - 5.5 mi.
8 - 9 mi. with interval training - 3 mi. WU, 1 mi. threshold - 5:59, 0.5 mi. rec, 1 mi. threshold - 5:57, 1 mi. rec., 1.85 mi. MP - 6:34, 6:46 (mi. pace) |
| Brooks Ravenna 2 Miles: 8.35 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
| Easy 7-8 mi. outside - 55:25 |
| Brooks Ravenna 2 Miles: 7.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.35 | 0.00 | 0.00 | 0.00 | 3.35 |
| Was going to go out of town early tomorrow morning but not going till afternnon so will be able to do long run tomorrow morning. This is a good thing since my legs are not feeling that great. Easy day - 3.35 - 24:52 |
| Brooks Ravenna 2 Miles: 3.35 |
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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 |
| Wanted to go out and get 1st 20 miler in. Turned out well with very consistent splits and decent effort. Ran 5.1 of it with the dog - was almost attacked again by another loose dog in this neighborhood. :( I hate irresponsible pet owners. 5.1 mi. in neighborhood with Indy - 38:50 (7:46, 7:48, 7:44, 7:30, 7:41). Dropped Indy off at house and quick drink of gatorade mix and back out the door. Out to Cummins main factory and back with a loop around neighborhood: 7:23, 7:25, 7:35, :24, :25, :30, :30, :31, :31, :32, :36, :25, :32, :14, :40, 0.5 - 3:54 I definitely hit the wall at that last mile and a half, but overall a comfortable pace at around 7:30.
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| Brooks Ravenna 2 Miles: 20.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off - 55-60 mi. this next week, 10 k race in 2 weeks | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.75 | 0.00 | 5.00 | 0.00 | 7.75 |
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50 degrees outside! PM tempo run - 2.75 mi. with dog, 5 mi. tempo - 31:21 |
| Brooks Ravenna 2 Miles: 7.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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4 slow miles outside - very sore from Monday - 35:?? |
| Brooks Ravenna 2 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 157.05 | 31.25 | 9.00 | 0.00 | 197.30 |
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| Saucony Mirage - Black And Red Miles: 33.50 | Stationary Bike Miles: 20.00 | Brooks Ghost 4 - Blue Miles: 10.00 | Blue Nishiki 10 Speed Bike Miles: 27.70 | Brooks Ravenna 2 Miles: 153.80 |
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