| 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 | | 223.19 | 6.00 | 24.07 | 0.56 | 253.82 |
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| Saucony Guide 7 Miles: 155.69 | 17 - Salomon Speedcross 3 - Black Miles: 16.50 | Vilano Bike On Mag Trainer Miles: 12.00 | Vilano Road Bike Miles: 32.00 | New Balance 870v3 Miles: 41.77 | Saucony Kinvara 5 Miles: 25.05 | 16 - Saucony Kinvara 3 - Black/Red/Neon Miles: 11.16 |
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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 |
| QuaffON! New Years run from the brewery. Some good pulled pork nachos and beers afterward. Good people, good running, great beer, good times.
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| Saucony Guide 7 Miles: 10.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.22 | 0.00 | 0.00 | 0.00 | 17.22 |
| AM long run broken up: 9 miles on the home treadmill - 71:50. Slowly increased speed. Nap time for kid, so daddy put on some warm clothes and ran to the bank and back. 8.22 miles in 63:38. Feeling decent.
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| Saucony Guide 7 Miles: 17.22 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 3.00 | 0.00 | 6.50 |
| AM treadmill workout. 30 degrees and freezing rain with a thunderstorm brewing.
4x3:00 hills @ 6% - 7.5mph up to 8mph with 1:30 rec. jog, 4min. jog rec.,
4x3:00 hills @ 8% - 7mph with 1:30 rec. jogs
Our old rickety home TM takes about 30 seconds to get up to those inclines. I was definitely at LT effort at the tail end of each of these reps., which was the intent of the workout. This has been a decent start to spring training.
6.5 total - 54:40
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| Saucony Guide 7 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
| Long run in the mud. First time over 2 hours in a month. 16.5 miles on muddy trails around Harrison Lake. Hurt
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| 17 - Salomon Speedcross 3 - Black Miles: 16.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.30 | 0.00 | 0.00 | 0.00 | 0.30 |
| Pm treadmill run fail. My left leg is trashed from the long run. On to bike trainer in garage. 42min. For 12miles.
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| Vilano Bike On Mag Trainer Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.75 | 0.00 | 1.25 | 0.00 | 4.00 |
| Pm track workout fail. 400s with strength training circuits between. I'm no crossfitter! Cold Track Tuesday 15 degrees and dark by 6:30
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| Saucony Guide 7 Miles: 4.00 |
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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: run over to school ad back. Its -10 degrees. Rest on the TM at home. 2.25 miles at about MP to keep warm - 15:00, then went inside, built back up to 1 mile at MP on TM. 3.75mi. more - 28:45.
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| Saucony Guide 7 Miles: 6.00 |
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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 |
| easy 4 TM - 33:10. Refinance of house + big transition at work = me not run as much.
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| Saucony Guide 7 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.88 | 0.00 | 3.38 | 0.00 | 10.26 |
| AM: TM hill workout - 9x3:00 @6% / 7.5mph with 1min. rec. jog on flat. Home TM is pretty rickety, and vent with heat blowing directly on me, so a good deal of sweating going on. Better than being outside - it is below zero without windchill.
10.25 mi. total - 81:30.
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| Saucony Guide 7 Miles: 10.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| AM long run outside. 30 deg. and no wind. A heat wave compared to recent weather.
Out and back people trail through town over to Lincoln Park. 3 pee stops and pickup and drop off of clothes. Typical early season long run inefficiencies from me. Ate a couple gels and sipped on water from the handheld. Long way to go to get to goal fitness, but, it's along way to the top if you wanna rock and roll.
18 miles - 2:20
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| Saucony Guide 7 Miles: 18.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 0.00 | 0.00 | 0.00 | 1.25 |
| walked at work - 1mi.
Brief TM climb - 10% for 1.25 mi. really slow
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| Saucony Guide 7 Miles: 1.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 1.75 | 0.00 | 5.75 |
| PM: Track Tuesday at Northside. Big group - about 15-20 people outside freezing their asses off doing 400s and burpees...
Workout: 4 x [400m LT, 15x mountain climbers, 15x PUs, 30 back lunge, 15x squat,
400m LT, 15x sqaut jumps, and 3 more exercises (burpees in there somewhere)]
I made it through to the 7th 400m and called it quits. Yeah, I suck at these. Hopefully, its really good for me, because, I hate it.
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| Saucony Guide 7 Miles: 5.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 3.00 | 0.00 | 12.10 |
| PM: Out and back to bridge down SR46. threw in 3x1mi. TH - 6:01, 5:59, 5:54. Threw up chili in my mouth on the first one. My heart needs a little more coaxing than I remember to get down to 6:00 pace.
12mi. total - 1:26:51
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| Saucony Guide 7 Miles: 12.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.56 | 0.00 | 0.00 | 0.00 | 13.56 |
| Late PM: 25 degrees and a bit windy. Run in the dark - took movie back to Fam. video. SR11 to SR 46 to People trail, and then People trail down SR 46 on the trip home. Handweld and lots of layers of clothes. Easy pace. 13.56 miles total - 1:48:50
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| Saucony Guide 7 Miles: 13.56 |
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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 - recovery day needed.
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| | Race: |
Frosty Trail 5 miler. (4.94 Miles) 00:34:27, Place overall: 12, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 4.94 | 0.00 | 15.04 |
| AM - Frosty Trail 5 miler trail race this morning at BCSP. Jog overto meet the guys for carpool over - 3.3mi. easy pace. hop in car to drive to park. jogged 3.3 mi. WU on the race trail.
Race was single track with a start that has everybody spread out across a field. 100 feet to the merge in to single track had me in a group stopping and passing up on slope and branches for first 1.5 miles. Solid effort, but started off 2 minutes behind pack I "shoulda" been running with. 4.94 miles total - 34:27 for I don't know what place.
CD jog with the group - about 1.5 miles on more trails and then a few good beers on in the car to drive home. Jogged home from the guy who drove's house another 2 miles really slow and sore.
15 miles total - about 2 hours, Good week - most miles and harder running in a while.
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| Saucony Guide 7 Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Long run called off - left groin injury recurring flare up. 20 miles. on bike - over to fam video and chipotle . About 90 minutes total with harder efforts in to the wind.
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| Vilano Road Bike Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.33 | 0.00 | 0.00 | 0.00 | 10.33 |
| AM: easy hour - 7 miles - to marina and back
PM: easy 30 minutes - 3.35 miles. Neighborhood.
50 degrees and sunny.
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| Saucony Guide 7 Miles: 10.33 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.08 | 3.00 | 3.00 | 0.00 | 12.08 |
| PM: run over to Track Tues. from the house - 10k cutdown. Last 3 miles were around MP.
Track Tuesday - 6x(800m, 10 x mtn climb, 10 x PU, 10 x squat, 10x back lunge... ). 800s avg. = 3:00
12.08 miles total - 1:34:10
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| New Balance 870v3 Miles: 12.08 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.40 | 0.00 | 0.00 | 0.00 | 2.40 |
| 1mi. at work,
1.4mi. TM climb power hike - 20:00
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.56 | 5.56 |
| PM - easy 3mi. TM - 25:52
PM2 - 2.56 mi. around the nieghborhood w/ 8 x strides - 20-25 sec.
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| New Balance 870v3 Miles: 5.56 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM: 11mi. Trail Run in Yellowwood. Different trails - some of the Tecumseh course. Slow and lots of stopping. Taking it reeaal easy - 1:41.
PM: 12 mi. bike ride - 2x10-12 minute TH efforts - 42 minutes total. GArmin sync issues again.
10 minutes of core work after.
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| Vilano Road Bike Miles: 12.00 | Saucony Guide 7 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| AM: Grandview Long Run - 20 mi. in 2:31. Solid effort to hold 7:30 pace from 15-20. Handheld and 2 gels consumed.
http://www.strava.com/activities/246027842
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| Saucony Kinvara 5 Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| PM: easy 3 TM - 25:52, 10 min. core
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| New Balance 870v3 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.13 | 0.00 | 3.00 | 0.00 | 21.13 |
| PM1: easy 3.5 mi. home from sub-unit - 28:49
PM2: easy 6 mi. from house over to Track Tues. - about 7:30-8min. pace,
Track Tues. - 6x800m TH w/ circuits btwn - lunges, burpees, squats, pushups... and the like are what I'm talking about when I say "circuits"
Run home from track Tues. the longer way.
17.67 mi. total in PM2 with about 2:14 of moving time
Handheld of water and 2 gels consumed. Feeling reasonable energetic at the end
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| New Balance 870v3 Miles: 21.13 |
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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 |
| AM: easy 3.5 miles over to unit - 30:22.
PM: easy 3.5 miles home from unit - 29:03
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| Saucony Guide 7 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.53 | 0.00 | 0.00 | 0.00 | 3.53 |
| AM: easy 3.5 mi. to unit to drive state car from unit to work - 30:38
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| Saucony Guide 7 Miles: 3.53 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.75 | 0.00 | 5.05 |
| PM: 5mi. w/ 7x200m strides - about 40 min.
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| Saucony Kinvara 5 Miles: 5.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.16 | 0.00 | 0.00 | 0.00 | 11.16 |
| PM1: easy 90 minutes - House to Carr Hill - out and back. 11.16 hilly miles - felt pretty depleted at the end.
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| 16 - Saucony Kinvara 3 - Black/Red/Neon Miles: 11.16 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 223.19 | 6.00 | 24.07 | 0.56 | 253.82 |
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| Saucony Guide 7 Miles: 155.69 | 17 - Salomon Speedcross 3 - Black Miles: 16.50 | Vilano Bike On Mag Trainer Miles: 12.00 | Vilano Road Bike Miles: 32.00 | New Balance 870v3 Miles: 41.77 | Saucony Kinvara 5 Miles: 25.05 | 16 - Saucony Kinvara 3 - Black/Red/Neon Miles: 11.16 |
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