| 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 | | 216.97 | 26.50 | 26.47 | 2.25 | 272.19 |
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| Saucony Mirage - Black And Red Miles: 48.48 | Brooks Glyerin 10 - Blue Miles: 28.00 | Brooks Ravenna 3 - Red Miles: 32.50 | Brooks Ravenna 3 - Orange Miles: 87.50 | Brooks Ghost 4 - Red Miles: 51.57 | Brooks Ravenna 3 - Blue Miles: 8.00 | Saucony Kinvara 2 - Black/Gold Miles: 13.47 |
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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/off day today - easy 2 mi. TM at the gym, really wailed on my abs / core for about 20 minutes with various different crunch-type exercises, and then jogged another mile. Still baffled by the people I see at gyms that do nothing the whole time they are there. This younger guy literally jogged a half a mile (maybe) and then walked around the whole time I was there between the water fountain and a bench where he was texting or playing with his phone. Wait, check that, he did happen to cough right on the water fountain several times.
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| Saucony Mirage - Black And Red Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 4.00 | 1.00 | 0.00 | 7.50 |
| Feeling from the higher mileage this week. AM gym treadmill workout: 1.5 WU,4 mi. MP - 26:20 9.2 mph (6:35/mi.), 0.5 rec., 1 mi. @ 10k pace - 10.2 mph (5:56/mi.) 7.5 mi. total did some light core work, but hit it hard on about 20 minutes of drills - backwards running, high knees, butt kicks, lunges, 8x40m bursts to get the heart rate up - these were fun at the crowded gym!
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| Brooks Glyerin 10 - Blue Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| PM treadmill - easy 6 mi. - 48:00, 20 minutes of leg and core - sweating out pure BWW wings and budlight from UK's road victory last night. Oh yeah, and IU played also... |
| Brooks Ravenna 3 - Red Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 4.00 | 0.00 | 8.50 |
| PM treadmill @ 1%: 4x1mi. @ 10k (10.2mph-5:52/mi.) w/ 0.25 rec. 8.5mi. total - 60:00
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| Brooks Ravenna 3 - Orange Miles: 8.50 |
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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 |
| PM: Easy 7 mi on the treadmill - 60:00 15 minutes of abs. I needed recovery run day today - soreness in the left knee and lower back
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| Brooks Ravenna 3 - Orange Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 2.00 | 4.00 | 0.00 | 9.00 |
| PM treadmill interval/threshold running - 10k focus: WU w/ strides, 10x400s w/ 60 sec. active recovery (8mph-9mph) 11mph(5:27/mi.) x 8 - these equate to 81 sec. for 0.25mi. 12mph(5:00/mi.)x1 - 75 sec., 12.4mph(4:50/mi.)x1) - 72.5 sec, full active recovery (7.5mph-8mph), 1.5 mi. BU - 9.3 mph up to 12.4mph, CD
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| Saucony Mirage - Black And Red Miles: 9.00 |
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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 miles around the hood with my dawg - 55 degrees out today - about 8 minute miles. Taking it easy for the 50k on Saturday.
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| Brooks Ghost 4 - Red Miles: 4.00 |
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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 mi. around the nieghborhood |
| Brooks Ghost 4 - Red Miles: 4.00 |
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| | Race: |
Louisville Loving the Hills 50k/15mi/6mi. (15 Miles) 02:20:59, Place overall: 15 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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I signed up for this 50k in Louisville, KY about a month ago with intentions of treating it as a good long training run as part of spring marathon training. I "relearned" the difference in road and trail running today and realized how bad of an idea this was. About 35 degrees at the start with a very muddy and hilly course. Well marked and organized trails, but very difficult and technical for a primarily road running training base. I went out very conservatively, fully intending to complete the entire 31+ miles to come. Taking the climbing very easy and staying controlled on the descents. I felt fine for about 10 miles. At this point, I feel great cardiovascular wise (the changes in heart rate for hill climbing, and then back to a faster pace for downhill and flat spots), but I start to get that old familiar feeling creep in to my left knee, that quickly spreads to my hamstring and calf. I remember this from the previous 2 years - by the 3rd marathon in 3 months time (fall marathons) I start to feel this in the legs, and have learned how long this takes to recover from. At this point in what is supposed to be Spring marathon training, this is not a desired feeling :( Fortunately, the race is a 3-leg, out-and-back race with the second leg turn around having a bail-out point to switch to the 15 miler, for 50k ers. I gladly accept this invitation, and turn it into a 15 mile, 2:20 trail run. I at least finish strong over the 2.5 miles remaining at this point and come in 15th place in the 15 miler. I grab some of the really good food they have at the finish line (chili and soft home made choc. chip cookies), drink some of their coffee, and call it a day. Maybe next time, LLTH Ultra - I was not "Lovin the Hills" today! :) Score -- Ultra Marathon: 1 - Joe: 0
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| Brooks Ghost 4 - Red Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 5.50 | 0.00 | 0.00 | 11.00 |
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Slept in this morning and laid around recovering from yesterday with some really fun icing and elevating of the legs. PM treadmill run at the gym during IU's dominance over "The" OSU: 8 mi. w/ 4mi. @ MP (9.3 mph - 6:27/mi.) @ 1% - 57:00, bathroom break, 3 mi. w/ 1.5 @ MP - 21:30 lots of stretching and about 10 minutes of core work
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| Brooks Ravenna 3 - Orange Miles: 11.00 |
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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 |
| 13 hour work day, today for this I-65 project, but got off just in time to make it to the gym for an easy 8 on the treadmill. It was nice and quiet at 8:30p. 8mi. at 7mph on sore legs - 68:40 |
| Brooks Ravenna 3 - Orange Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 2.50 | 0.50 | 8.00 |
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Another long day at work, pretty stressful. Good to blow off some steam and talk to Danny at the gym. That guy knows his stuff.
PM Race Sim on the Treadmill - WU, 2mi. 10k pace - 10.1mph, rec. 0.5 mi. - 10.2mph, rec., 2x0.25mi. - 12mph, CD Total: 8 mi. treadmill - 56:30
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| Brooks Ravenna 3 - Blue Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 5.00 | 0.00 | 0.00 | 11.00 |
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Big project finally submitted today at work! A decent day out today, but for some reason, I didn't feel like running outside? What's wrong with me? I actually prefer the treadmill at the gym to running outside?... PM treadmill: WU with nice steady buildup to MP. Ran 5 mi @ MP (9.3mi. - 6:27/mi.). then brought the heart back down a bit and finished up 9 mi. - 63:20. It felt like it took till about mile 3 to get in rhythm for MP.
bathroom break, again (gotta stop eating so close to when I run) and then 30 minutes of core and legs - worked pretty hard at this today. Back on the treadmill to shake it out - 2mi. - 16:00
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| Brooks Ravenna 3 - Orange Miles: 11.00 |
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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 |
| recovery miles today - PM - 2 miles with the dog, a quick drink of water, 6 miles easy outside. Large meal at Carino's with the wife for Valentine's Day, and then 2 easy on the treadmill. |
| Saucony Mirage - Black And Red Miles: 2.00 | Brooks Ghost 4 - Red Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 1.00 | 0.00 | 12.50 |
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Off work - AM: easy 8 mi. on the treadmill at home - super slow recovery miles while downloading the new Skyrim expansion pack - Dragonborn is awesome! PM: Treadmill at the gym - 4.5 mi. easy w/ strides - 4x0.25 mi. @ 10k pace - 10.1 mph (5:56/mi.)
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| Saucony Mirage - Black And Red Miles: 8.00 | Brooks Ravenna 3 - Red Miles: 4.50 |
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| | Race: |
Valentimes 10k (6.214 Miles) 00:36:31, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 6.22 | 0.00 | 15.22 |
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First Cross Roads Series race of the year this morning in Seymour, IN. About 25 deg. at the start: WU a mile with a pickup, This race is a 5k and 10k that start at the same time, which makes things interesting. 5k/10k split off at around 2.5 miles. The usual mad rush from the start line with a group of about 10 that goes out way too fast, and a group of 10 more that are legit. I already know I'm running for third place with the 2 sub 35min. guys in the 10k pulling away from even the 5k runners. I actually run smart and relaxed in the beginning of one of these races, for once. At the split off, I discover that I am all alone in third. I didn't see the top 2 at any point, nor did I hear or catch wind of anybody close to behind me for the rest of the race. I'll be interested to see where 4th was. Even splits through first 5k and actually went negative on the last 5k, today. It looks like I would've been a contender for the soft winning time in the 5k (the same people that won today are usually a lot faster than they were today) :)
5:57, 5:59, 5:59, 5:51, 5:54, 5:57, 0:51 -- 36:31 Very pleased with this - 10k PR and 8k PR (en route) Went and saw a good movie - Beautiful Creatures - nothing like the books according to the wife, but I thought it worked. PM treadmill at the gym - watched Duke get beat by Maryland :) 8 mi. super easy - 7mph most of the way (~ 70 minutes of easy jogging)
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| Saucony Kinvara 2 - Black/Gold Miles: 7.22 | Brooks Glyerin 10 - Blue Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 4.00 | 0.00 | 0.00 | 12.00 |
| Early PM treadmill run at the gym: Started it off slow at 7mph and let the legs really loosen up at easy pace for a while (~4.5mi.), cranked it up to MP for the AT buildup run similar to the coaching that I saw old man Salazar give Rupp (the day after his 3:50 mile :)) 4 mi. AeroThreshold BU start at MP: 9.3mph cut down to 10k pace @ 10.2mph. 25:35 for 4 mi. - Bad thing about treadmills is no splits or data to see afterward. 30 min. legs&core - really working on the abs. 3 mi. easy shaking it out - 25:00
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| Brooks Ravenna 3 - Red Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.57 | 0.00 | 0.00 | 0.00 | 20.57 |
| Long slow run today - neighborhood loop, house to Grandview, Grandview Loop with the group. Running with the group helped to distract me in to running in the lower 7:00's for the last 10 or so, at least. 5 of us today in the 55 degree weather. Long and painful today, otherwise. 20.57mi. - 2:41:04 To make myself feel better I weighed myself afterward :) Amazingly, I weigh much less after long runs... :)
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| Brooks Ghost 4 - Red Miles: 20.57 |
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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 treadmill run at the gym. IU vs. Mich St. on the TV. recovery miles and core work today after yesterday's LSD 8 mi. in 63:05, 15 minutes of abs, 2 mi. shakeout - 17:30
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| Brooks Ravenna 3 - Red Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 0.00 | 4.25 | 0.00 | 10.00 |
| PM treadmill at the gym: I'm really wanting to hone in on the difference between 5k pace and 10 k pace and finishing in each race with a strong last half mile. The good news is that the 1 mile rep and 0.75mi. rep felt good after the 2 miles and short(ish) recovery.
WU, 2 mi. @ 10.5mph - 11:25, rec. 0.25@ 7.5mph (2min.), 1 mi. @ 10.7mph - 5:36 ,rec. 0.25@ 7.5mph (2min.), 0.75mi. @ 11mph - 4:05, rec. 0.25@ 7.5mph (2min.), 0.5 mi. @ 11.2mph - 2:40, CD 10 mi. total - 70:18
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| Saucony Mirage - Black And Red Miles: 10.00 |
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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 - easy 10 mi. on the treadmill at the gym. Recovery pace - 7mph - the whole way. Nice and easy with drills and a few short bursts afterward. Wintry mix and 25 deg. tonight, 52 deg. tomorrow - welcome to Indiana... |
| Brooks Ravenna 3 - Orange Miles: 10.00 |
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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 |
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AM: Easy 7.33 mi. at the gym with a couple strides building up to mile pace. - 60 min. light core and stretching afterward.
PM: treadmill at home - 2.67 mi. super easy to round out to even 10 today
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| Saucony Mirage - Black And Red Miles: 7.33 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 1.00 | 1.75 | 10.75 |
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AM: easy 2 mi. jog around the hood with my dawg - about 11 minute pace :)
PM: Time trial day with the group:
WU - 1.5 mi. w/ strides, 1mi. - 5:10 - Going out in 1:15 for first 400m didn't really help me much. At around 600m, the legs felt very heavy and I began to struggle with the pace. Full recovery - 800m jogging 800m - 2:26. Again, 400m was 0:69, but I could not sustain. Full recovery - 800m jogging 400m - 1:02. Slower than last attempt - attribute this to the strenuous 1mi. and 800m. Full rec., 2x800m threshold - 2:46, 2:45 Cooldown a lap. This is difficult with the group, didn't really get to do all I wanted to do, but it was good to have people there to run with. PM2: slow 2.5mi. on the treadmill before the UK game - Go Cats
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| Saucony Mirage - Black And Red Miles: 2.00 | Saucony Kinvara 2 - Black/Gold Miles: 6.25 | Brooks Glyerin 10 - Blue Miles: 2.50 |
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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 |
| Pretty sore today. PM treadmill at the gym - sadly enough, for about 4miles, 6mph was all the legs wanted to go without complaining. 4mi. slow, bathroom break and stretching, 6 miles at 7mph, 20 minutes of core and leg strength stuff, and 2 miles easy to finish up and shake out.
A decent progression of mileage buildup so far (for me, anyway) 75, 83 last week, and going for 90 mi. this week.
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| Brooks Ravenna 3 - Orange Miles: 12.00 |
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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 |
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PM recovery miles outside - house to Tipton Lake and back: 10 mi. - 1:24:20 - off and on pace: 7:45 up to 8:30
Pretty sore in the usual problem areas, still, but a vast improvement over yesterday. Some light core and leg work afterward.
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| Brooks Glyerin 10 - Blue Miles: 10.00 |
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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 |
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PM treadmill workout:
Cutdown workout at/around MP:
WU 1.5 mi. buildup to 1% incline @ 8.9 mph (6:45/mi. - MP -10sec),
1.5 mi. @ 8.9mph, 1.5 mi. @ 9.1mph (6:35/mi.), 1.5mi. @ 9.3mph (6:27/mi.), 1.5 mi. @ 9.5 mph (6:19/mi.)
CD up to 8.5 mi. - 60:00,
While I realize that treadmill running is not the same as outdoor running, I feel I've at least been taking advantage of the gym equipment while running inside this winter. I definitely sweat a whole lot more than I would in the 30 degree weather currently sticking around Indiana.
Today - 30 minutes of core and leg strengthening - did some sled pushes for the first time - wow, that exercise really gets your heart rate up! burpees, several sets of abs, lunges and squats.
Easy 1.5 mi. to shake it out and finish up the 10 mi. for the day. |
| Brooks Ravenna 3 - Orange Miles: 10.00 |
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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 treadmill easy miles - 10 mi.@~7mph the whole way - 1:26:00. 20 minutes of core work - all abs and hips |
| Brooks Ravenna 3 - Orange Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.65 | 0.00 | 2.50 | 0.00 | 7.15 |
| PM treadmill workout @ 1% incline: WU, 4x0.25mi.@10.2mph w/ 0.25mi. Rec. @8mph, 4x0.25mi.@10.4mph w/ 0.25mi. Rec. @8.2mph, 2x0.25mi.@10.6mph w/ 0.25mi. Rec. @8.4mph CD 7.15 mi. total - 50:40
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| Saucony Mirage - Black And Red Miles: 7.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 216.97 | 26.50 | 26.47 | 2.25 | 272.19 |
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| Saucony Mirage - Black And Red Miles: 48.48 | Brooks Glyerin 10 - Blue Miles: 28.00 | Brooks Ravenna 3 - Red Miles: 32.50 | Brooks Ravenna 3 - Orange Miles: 87.50 | Brooks Ghost 4 - Red Miles: 51.57 | Brooks Ravenna 3 - Blue Miles: 8.00 | Saucony Kinvara 2 - Black/Gold Miles: 13.47 |
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