| 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 | | 218.55 | 18.00 | 17.90 | 0.00 | 254.45 |
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| Saucony Omni 13 - Black Miles: 46.03 | Saucony Ride 9 - Blue Miles: 187.29 | Saucony Kinvara 6 - White Miles: 12.45 | Saucony Peregrine - Black Miles: 8.68 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
| AM - easy TM walkjog at gym. 5.5 miles - 1 hour
PM - easy 5k outside - 3.1 miles 30 min. Decent weather outdoors - about 45
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| Saucony Omni 13 - Black Miles: 5.50 | Saucony Ride 9 - Blue Miles: 3.10 |
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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 |
| Easy 9 miles outside - Tipton Lakes out and back. 9mi. - 1:28. Knee bothering me still
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| Saucony Ride 9 - Blue Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.85 | 0.00 | 0.00 | 0.00 | 7.85 |
| TM AM - 5 miles easy - 42:20
walk at work and 2 mile TM jog at lunch. 45 minute circuit, drills, core session with group/trainer at gym
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| Saucony Omni 13 - Black Miles: 7.85 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.45 | 4.00 | 4.00 | 0.00 | 12.45 |
| AM - TM: 8mi. ctdwn - started at 9mph and increased evry 5 minutes. @nd 30 minutes switched to continuous interval setting - alternated AT/TH up to 10.4 mph. 51:15. WU/CD easy miles.
walks at work and a WU on TM priot to 45 minute circuit, drills, core session with groupat gym
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| Saucony Kinvara 6 - White Miles: 12.45 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.00 | 1.50 | 0.00 | 7.50 |
| AM - TM walk jog on TM at gym - 4miles in 50 minutes
Lunch at gym: 3.5 mile ctdwn - got the TM up to 11.4mph at the end. Followed up with 45 minute circuit, drills, core session with group/trainer at gym. There were some burpees and kettle bells involved
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| Saucony Omni 13 - Black Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| AM - 2mile walk on TM at gym. Tired! LR tomorrow
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| Saucony Omni 13 - Black Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 27.00 | 3.00 | 0.00 | 0.00 | 30.00 |
| AM - TM Long run: early start at gym A couple restarts and 3 gels eaten. 23 miles, hopped off and did 15 minutes of foam rolling, got bakc on and went 30 minutes moderate cutdown and finished out the 30. 30 miles total - 4:29:30.
Watched a lot of English Premier League Soccer.
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| Saucony Ride 9 - Blue Miles: 30.00 |
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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 - LEft Knee is crazy sore
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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 |
| Pmiles easy divided between 2 TM runs. Lunch - 1 hour strength training session.
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| Saucony Ride 9 - Blue Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.70 | 0.00 | 0.00 | 0.00 | 6.70 |
| AM - TM walking - 2.4 miles.
Lunch - 4.3 miles in the great outdoors - 34:20. Very windy but temps above 40 are hard to resist.
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| Saucony Ride 9 - Blue Miles: 6.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 1.50 | 0.00 | 7.70 |
| AM - TM walking - 2mi.
Lunch - Run outside - Bridge Hills on Burkhart. 1.5 miles Pickup on TM before the 1 hour strength and circuit session. More core and leg strengthening exercises. Jog back to office afterward. 5.7 miles total.
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| Saucony Omni 13 - Black Miles: 7.70 |
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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 - Outside! 60 degrees - 4miles easy in Seymour - 38:47, PM - easy 3miles to and from gym - 26:13. 1hour circuit, strength and conditioning workout at gym
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| Saucony Ride 9 - Blue Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.84 | 0.00 | 0.00 | 0.00 | 3.84 |
| 3.84 miles run from house to Sub Unit. Forgot I had my laptop at home, so I got to secure and carry that on my back. 34:01. Taking it easy for trail race (5miler) and a long run on following day.
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| Saucony Ride 9 - Blue Miles: 3.84 |
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| | Race: |
Frosty 5 Miler (4.9 Miles) 00:36:41, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.78 | 0.00 | 4.90 | 0.00 | 8.68 |
| Today is the wife's birthday. So I went and ran a race in Brown Co. State PArk. Frosty 5miler: WU on trails where race course was - very muddy and wet. Raining during the race. about 30 degrees and pretty miserable if you weren't running. Fun times - ran with Danny Webb and Christian Wagner for part of it, and thy put the pedal down in the end and left me. Lots of elevation gain for a 4.9 mile race -- 656 feet. Ran 36:41 and felt pretty strong for a fifth place finish.
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| Saucony Peregrine - Black Miles: 8.68 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 35.80 | 0.00 | 0.00 | 0.00 | 35.80 |
| Last Long LR before Rocky Rac. 100. Went to the TM at gym in Columbus. Clocked in around 7:30, and did my usual routine. fill up water and eating gels every hour (TM resets). Ate 5 gels, drank fair amount of water, and stopped for a couple of bathroom breaks. took in 2 EP matches. 35.8 miles - 5:18. Feeling trong throughout but struggled with some minor GI issues.
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| Saucony Ride 9 - Blue Miles: 35.80 |
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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 |
| Easy 10 miles out and back Up Carr Hill and into new neighborhood road. Slowness - abouut 9:30/mile
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| Saucony Ride 9 - Blue Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.80 | 0.00 | 0.00 | 0.00 | 5.80 |
| AM - easy 3 miles around the neighborhood before work - about 9min miles
walk at work
Lunch run before gym: 2 miles - 20:42. 45 minutes of strength training. Did pullups, lots of core and squats, lunges, etc. today. Really convinced that these sessions are really beneficial. The last long run on Sunday was different - felt stronger at the end, when I have been struggling.
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| Saucony Omni 13 - Black Miles: 5.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.68 | 0.00 | 0.00 | 0.00 | 9.68 |
| AM: run around the Canal in Indy before work meeting. 4.28- 34:27
Lunch: run around Canal and along trail down by the river. Cold outside today. 60 degres in TX. 5.4miles - 44:06
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| Saucony Omni 13 - Black Miles: 9.68 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.85 | 1.50 | 1.50 | 0.00 | 7.85 |
| AM: gym TM run - 20 minutes alt. 0.25mi. varied between AT and TH effort. Got up to 10.7 mph. 5 miles total - 36:20.
Lunch: gym - TM run - Quick cutdown + 4x Strides: Got up to 11.4mph on the strides. Followed with 1 hour strength and conditioning routine: lots of body wt. squats and lunges, planks, etc. Think I injured my bicep doin something... 2.85 miles in 19:40
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| Saucony Ride 9 - Blue Miles: 7.85 |
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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 |
| AM TM at gym - 4 miles - about 35 min. Sweatin profusely.
Tapered LR tomorrow.
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| Saucony Ride 9 - Blue Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 27.00 | 0.00 | 0.00 | 0.00 | 27.00 |
| PM: 27 mi. Long Run - 4:05. Barely Ultra. 60 degrees and sunny today. Sun's Out / Gun's Out (I ran outside). Ran out and back on People Trails. Lot of rain here recently, so some interesting flooding scenary. The paved People Trail runs along the River and one fothe main larger Creeks in the area.
Struggle mode at the end (last 4miles). It was probably good to get this one outside and remember the difference sun and wind make. 4 gels eaten, filled up hand held once. 12-14 next weekend, and then 100mile attempt No. 2 in TX.
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| Saucony Ride 9 - Blue Miles: 27.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.40 | 1.50 | 1.50 | 0.00 | 5.40 |
| TM walk AM
TM - 20min. ctdwn. - up to 11mph. 4mi. total - 27:30
followed w/ 1hour strength and conditioning - mostly lunge and squat circuit type training.
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| Saucony Ride 9 - Blue Miles: 5.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 3.00 | 2.00 | 0.00 | 10.20 |
| AM - easy TM run/walk - 5mi. - 47:30
Lunch TM run - 30min. ctdwn - got up to 10.4 mph. 5.2 miles - 36:40.
followed w/ 1hour strength and conditioning - mostly lunge and squat circuit type training (same as yesterday)
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| Saucony Ride 9 - Blue Miles: 10.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 3.00 | 1.00 | 0.00 | 10.20 |
| AM - TM walk jog for 5miles. about 9:30 pace.
Lunch TM before Str./Cond. workout - 5.2mi. Cutdown - 36:40 Followed with an hour strength/conditioning session
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| Saucony Ride 9 - Blue Miles: 10.20 |
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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 - feeling tired and beat up. Start thinking taper mode.
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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 Running - Did 1 hour Strength/Conditioning session at lunch, but, feeling sick. Achy and coughing.
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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 |
| Great - I am definitely sick. Bad lung coughing, and running a fever. Unbelievable.
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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 |
| Laying in bed all day today feeling achy and feverish. Temp. was 103 when my wife put the thermometer under my armpit.
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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 |
| Still sick - fever and painful coughing
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.10 | 0.00 | 0.00 | 0.00 | 2.10 |
| TM walking. Feel Like. Crap.
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| Saucony Ride 9 - Blue Miles: 2.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| Noticeable improvement. Burning lungs still.
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| Saucony Ride 9 - Blue Miles: 6.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 218.55 | 18.00 | 17.90 | 0.00 | 254.45 |
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| Saucony Omni 13 - Black Miles: 46.03 | Saucony Ride 9 - Blue Miles: 187.29 | Saucony Kinvara 6 - White Miles: 12.45 | Saucony Peregrine - Black Miles: 8.68 |
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