| 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 | | 262.19 | 31.75 | 42.05 | 4.00 | 339.99 |
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| Saucony A5 - Green Miles: 3.10 | Hoka Arahi Miles: 299.20 | Saucony Iso Miles: 31.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.90 | 0.00 | 3.10 | 0.00 | 10.00 |
| Its my birthday. Happy New Years. I did not stay up last night to see the ball drop.
TM workout: 3 miles w/ pickups to WU. 5k Fit test: Decent showing - 6:05 for mile 1, and cutdown to 12mph. 5k in 17:50. This is a massive improvement over where I was a month ago.
Went about 3 more miles for an even 10miles on the day
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| Saucony A5 - Green Miles: 3.10 | Hoka Arahi Miles: 6.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| It is -7 degrees today. TM run in the am at the gym: 5mi. - 41:46
TM at gym at lunch: 5.2 miles - 40:00. Did core, lunges and squats at pretty high intensity afterward.
Enjoying getting back to a higher fitness level again.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.80 | 0.00 | 6.70 | 0.50 | 12.00 |
| AM TM workout at gym: 10k Ctdwn 37:15 + 1mi. LT Ctdwn 5:33 Crushed it
9 miles total - 56:29
walk at work (brrr!) and easy shakeout on TM at lunch - 2.1miles. Still bitterly cold here. Haven't run outside much lately.
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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 |
| 2 mile walk on TM in am. Sick AF last night and today.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 3.00 | 0.00 | 0.00 | 10.00 |
| Took off sick from work today. Slpet in and laid around till afternoon, and that seemed to help alot. MAde it to gym and had to really force a workout: 2min. ON / 1min. Off - Still feeling the sickness, but, sweated it out. 10 total - 1:17:55
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles easy on TM in am - 1:41:45. Feeling less sick.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 5.00 | 0.00 | 0.00 | 20.00 |
| TM Long Run at Columbus gym - 20 miles w/ 1hour moderate variation - 2:37:10 total.
2 resets and a couple bathroom breaks. Its a lot better when 20 is the long run, and I am not completely destroyed for the rest of the week. Marathon (and shorter) training focus this year. Burnt out on those ultra things
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 4.00 | 1.00 | 0.00 | 10.10 |
| AM - easy TM shakeout. 3.1 miles - 27:30
Lunch TM workout: 5mi. Ctdwn (About 31 min.) 7mi. total - 46:50
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.15 | 0.00 | 0.00 | 0.75 | 7.90 |
| AM - TM easy run w/ 6x30 second pickups. 6mi. - 46:45 total
walks at work. Its warming up outside.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.80 | 9.00 | 0.00 | 0.00 | 16.80 |
| AM - TM workout: 3AT, 2x3MP - started around 7 min. pace, and finished up around 6:30 pace. Getting there. 12 miles total - 1:28:30.
walk at work
Lunch run OUTSIDE! 55 degrees outside today for some reason. It has been 20 degrees and colder for the last couple of weeks. 4miles easy on a full stomach - 34:01
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| Hoka Arahi Miles: 12.80 | Saucony Iso Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.85 | 0.00 | 0.00 | 0.00 | 8.85 |
| AM - TM recovery run. 6mi. - 52:50
walks at work
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 2.75 | 0.00 | 12.00 |
| AM - TM workout: 2min. LT / 2 min. jog - 10.1mph up to 10.8mph. 8total - 57:32
Lunch TM - 4mi. easy w/ 4 hard pickups: 11.4 up to 12mph. followed with core, squats, lunges
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| Hoka Arahi Miles: 8.00 | Saucony Iso Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM - TM - 12mi. tired and slow - 1:40:15. Struggled to complete. Hoping to feel better tomorrow morning and get a good 20mi.+ long run in.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 6.00 | 3.00 | 0.00 | 16.50 |
| AM - TM workout: 1hour easy followed by 1 Hour Ctdwn. 40 minutes in the aerobic zone 8.3 up to 9.5 mph, into 20 minutes in the Threshold zone 9.6 up to 10.2 mph.
16.5 miles total - 2 hours
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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 |
| Snow storm number 2 coming down today on the day off from work. Looks like about 2-3 inches on the ground around 2pm.
First run on the home TM that we bought nearly 1 year ago :) We have it set up in a room facing out the Western facing window, so it was nice to watch the snow fall from inside.
The shocks/springs on the running platform give it a flex/spring action, that really hurt the knees. Its a nice interface, and functional in a pinch, but, probably not too much more mileage on that thing. 8 miles with alternating speed and incline, 228 vertical feet recorded. 1:06:10
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 1.00 | 5.00 | 0.75 | 14.00 |
| AM - TM workout: 5x1mi. TH - 10.1 mph, 10.2, 10.3, 10.4, 10.5 w/ 0.25 mi. rec. jog at 7.6mph. 8.2 miles total - 54:25. Foam rolling before and after
It is single digit temps outside still... Lunch TM run w/ 6xStrides - about 20 seconds pre. Got up to 12mph. 5.8 total - 42:07 Preceded with Foam rolling, and followed with core work.
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| Hoka Arahi Miles: 8.20 | Saucony Iso Miles: 5.80 |
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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 |
| AM - easy 8mi. on the TM at gym - 1:11
Lunch run on the TM - easy 5miles hilly - 40:00. Followed with core, lunges, and squats for high intensity 10 minutes
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| Hoka Arahi Miles: 8.00 | Saucony Iso Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 2.50 | 0.50 | 11.50 |
| AM - tired TM run at gym - 5miles - 44:17
Lunch run at gym - TM workout: Interval Builder AT2LT ended up with shorter pickups at mile pace 12mph. 6.5 total - 44:47
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| Hoka Arahi Miles: 5.00 | Saucony Iso Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.94 | 0.00 | 0.00 | 0.00 | 11.94 |
| AM - TM run - started off very tired. 7 miles - 64:20. Foam roll before and after
Lunch TM run - still very tired. 3mi. - 29:35
walks at work
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.30 | 0.00 | 0.00 | 0.00 | 15.30 |
| AM - attempted to run outside briefly. Still too cold to be tolerable for me. 0.2 miles
Went to gym and hopped on TM. Tired and slow 6.1 miles - 1 hour. Planning on a run outside this afternoon when its supposed to be above 40 deg.
PM - Run outside. Sloppy / partially frozen mess, still, but, warm... enough. almost 45 degrees. Tipton Lakes out and back - 9miles - 1:13:35.
Getting a bit fatigue lingerring - Started taking iron supplement again.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.20 | 0.00 | 0.00 | 0.00 | 16.20 |
| AM - Grandview Loop run with Proctor, Fisher, and Dave Browning. Some moderate effort to get up the hills. ~7miles - 53:41
50 degrees today. Snow and most of icy spots melted by mid afternoon. 9.2 miles easy outside - 1:17:20. Rounded out 90 mile week (Mon. - Sun.).
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.90 | 0.00 | 0.00 | 0.00 | 3.90 |
| Down week. Feeling the need for recovery. walks on TM and at work
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 5.00 | 0.00 | 6.50 |
| AM - TM workout at gym: 5mi. TH - 29:35 WU 1mile, and started at 9.9mph, increasing a little bit throughout - got up to 10.2 mph and hung on at the end. CD 0.5 mile walkjog. sweating profusely.
It was windy, raning, and 35 degrees again.
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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 |
| Workout at gym: easy hour of running - 6.5 miles. 20 minutes of squats and lunges. 3.5 miles hilly on TM after lift - about 28min.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.35 | 1.75 | 2.00 | 0.50 | 7.60 |
| AM - TM workout: Alt.: 2min.MP @3% // 2min. TH 6.5mi. total - 45min.
walk at work
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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 - TM run at gym - 6.1 miles easy - 49:15
Lunch run outside. Still not pleasant outside. 4.9 miles - 42:14
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 0.00 | 2.00 | 0.00 | 5.20 |
| AM - TM run at Columbus gym. Raining all day today. Tried to get in to a LR type workout with some longer intervals. No go today. 5.2 miles total - 44:15
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.70 | 2.00 | 4.00 | 0.00 | 10.70 |
| AM - gym TM. 2mi. WU, brief workout: 4mi. TH - 24:10, 6x (2minAT / 1min TH). 2.2 mi. easy CD. Don't feel well - stomach issues.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.90 | 0.00 | 0.00 | 0.00 | 14.90 |
| AM - easy 7 on TM - 53:52
Lunch - tough random hillyness for 3mi. of 6miles on TM - 49:15
walks at work
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 0.00 | 5.00 | 1.00 | 11.60 |
| AM TM workout: 5x1mi. TH, 4x0.25mi. LT - 0.25mi. recovery jogs.
WU 1.5mi.,
1mi. 10.2mph, 0.25mi. 7.5mph, 10.3mph, 7.5, 10.4, 10.5, 10.6mph, 0.25 @7.5,
0.25mi. 11mph, 0.15jog, 0.25mi. 11.1, 11.2, 12mph
foam roll before and after
walks at work
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| AM - TM recovery - 3.3mi. - 31:50
Lunch run on Canal in Indy: 5mi. - 40:32. Sunny and 40deg. - only cold in the wind gusts.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 262.19 | 31.75 | 42.05 | 4.00 | 339.99 |
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| Saucony A5 - Green Miles: 3.10 | Hoka Arahi Miles: 299.20 | Saucony Iso Miles: 31.80 |
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