| 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 | | 182.40 | 14.50 | 24.54 | 0.50 | 221.94 |
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| 12 - Saucony Kinvara 4 - Neon Miles: 22.00 | New Balance 870v3 Miles: 33.35 | Ravenna 5 - Red Miles: 84.35 | 17 - Salomon Speedcross 3 - Black Miles: 43.60 | Vilano Road Bike Miles: 7.70 | Saucony Kinvara 5 Miles: 13.57 | Saucony Peregrine - Black Miles: 26.07 | Elliptical Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| AM Long Run: 22 miles out and back. 11 miles from house, county roads over to SR 58 and out SR 58 to Mt. Healthy (actual name of rural town on SR 58). That was almost exactly the 11miles/90 minutes I wanted. Interesting new course. Poor road condition - a narrow 2 lane rural State route. Started sleeting on me in the last 5-6 miles of the run. About 35 degrees ad stayed that way. 2 gels and a handheld of water consumed. Reasonable energy level through 20 miles.
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| 12 - Saucony Kinvara 4 - Neon Miles: 22.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| AM: easy 4mi. luch time run from work - about 32min. Very windy and cold. Worse than this morning. Shoulda gone this morning.
PM - failed jog after dinner, cold and hurting leg. Rolled on the foam roller for about 15 minutes to work out the kinks
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| New Balance 870v3 Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.45 | 0.00 | 2.25 | 0.00 | 9.70 |
| AM: lunch time easy run - 3.1 miles at work - 25:00
PM: Track Tuesday with the group: 6x(400/200) @ 5k, 200m rec. jogs between. Averaged about 75-80 sec. per 400m.
6.6 mi. total - 57:16
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| Ravenna 5 - Red Miles: 3.10 | New Balance 870v3 Miles: 6.60 |
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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 |
| AM: easy jog at lunch with some new folks - Gary and Nicole. 2.3 miles at about 10 min. pace
PM: failed TM run - was going to be about 4-6 easy. Left leg hurting. put on the full hiking pack and set the TM on 10%/4mph. Broke a sweat and was winded after 0.7miles. Laugh and call it a night.
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| easy 7 miles in 59 minutes - marina and back. its about 35 and overcast. 50k tomorrow morning should be about 5 hours of hilly trail running...
Louisville trails in Jefferson Memorial should be nice and muddy after some ppt. - snow and rain and 50 degree forecast.
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| 17 - Salomon Speedcross 3 - Black Miles: 7.00 |
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| | Race: |
Louisville Loving the Hills 50k (31.069 Miles) 05:35:47, Place overall: 6, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 32.70 | 0.00 | 0.00 | 0.00 | 32.70 |
| 8AM 50k in Jefferson Memorial Forest in Fairdale, KY (close to Louisville). This race is called "Loving The Hills" for a reason! Great weather and trail conditions except for the dreaded muddy beat up last protion of the trail where the shorter races are run (same start time for a 6miler and a 15 miler). Met up with a buddy rpior to the race who was running the 15miler. Good to see him and meet some new people.
The race was pretty tough - I was solo for about 4 hours out of the 5:35. In no man's land, apparently. Managed to pass a guy at an aid station and a guy struggling really bad early on, but, the later miles was were I could've used some company or a target or something. I bit it hard in the first 3-4 miles going down hill - slide on my chest a few feeet before getting my hands down. Fortunately, no lasting impacts other than some scraps and bruises. Did really well with nutrition today: Ate 6 gels total, with my handheld water bottle refilling it at aid stations with only water. Had some pretzels as well for the sodium. Think the formula is figured out for me - about 4-5 gels with water and some gatorade for a 2:45-3:00 marathon. For 3:45 and longer ( up to about 6 hours) 6-7 gels (with caffein for all), but, a couple of them need to have the "electrolyte boost", AKA a much higher sodium content to keep the ole gut happy and out of knots. Energy levels stayed fairly even. The legs were not ready for trail running, nor were they ready for 5:30+. The walking hills seemed to become less steep as the day went on :)
And my goodness - looking at the GPS data... Again with the large discrepancy between Garmin and Strava once the activity is uploaded:
http://connect.garmin.com/modern/activity/692123796
https://www.strava.com/activities/251721177
I think I'll go with the Garmin data: 31.45 miles - 5:35:47 with 6040' of elev. gain. Think I was 6th, but, was too tired to check afterward, and this race is notorius for slow posting of results.
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| 17 - Salomon Speedcross 3 - Black Miles: 32.70 |
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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 |
| easy 30 minutes spin on the bike - loops around the neighborhood. 1 mi. walk on TM. shaking it out. Quads are wrecked.
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| Vilano Road Bike Miles: 7.70 |
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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 |
| easy 3 miles at lunch with Gary - about 10 min. miles.
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| Ravenna 5 - Red Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 2.00 | 0.00 | 8.50 |
| AM easy lunch run on my own today - 2.9mi. - 28 min. Soreness subsiding, but, fatigue still hanging around.
PM - Track Tuesday with the Danny's and Erin - 8x400m @ 2mi. pace, 200m jog recovery. 81, 81, 80, 80, 78, 78, 77, 76. This was hard for me, with the 50k recovery legs. 5.6 miles total - 41:36
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| Ravenna 5 - Red Miles: 2.90 | Saucony Kinvara 5 Miles: 5.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.60 | 0.00 | 0.00 | 0.00 | 3.60 |
| AM: easy 3.6 miles at lunch at work - 29min.
PM: 15 min. of legs and core
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| Ravenna 5 - Red Miles: 3.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 3.00 | 0.50 | 0.00 | 8.50 |
| PM treadmill run - 8.5 mi. cutdown with strides - 64:30
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| Ravenna 5 - Red Miles: 8.50 |
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| | Race: |
Valentimes 10k (6.214 Miles) 00:37:34, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.78 | 0.00 | 6.19 | 0.00 | 6.97 |
| AM Series Race in Seymour. Cold and strong headwind south to north. That wind felt negatively influential for about 1-2 miles of the race. Otherwise this is a flat faster course usually. I did not go in expecting much after the 50k last week, but, still was happy to have company and get to talk to a bunch of friends before and after.
Jogged a bit for warmup with Nathan, hit the bathroom, and toed the line. ~6:00 pace felt manageable most of the race. I was running clear second, about 45sec-1 minute back from one of my good friends, Luke (first place guy). Luke missed a turn, and I was fortunate enough to see him still. After yelling at him and getting his attention to turn around, I did a little weaving and slowed down a bit to let him catch back up and regain lead. So, that may have been about 20-30 seconds difference, but, not worth the poor sportmanship. That resulted in a couple 6:15 miles. All in all, I'm about where I thought I was, maybe a little ahead, factoring in the 50k fatigue, that I am definitely still feeling.
10k - 37:34 (6:01, 5:54, 6:03, 6:15, 6:15, 5:57, 1:07)
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| Saucony Kinvara 5 Miles: 7.97 |
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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 |
| AM: 3 mi. easy TM - 25:10
PM: easy 3 mi. Outside - 26min.
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| New Balance 870v3 Miles: 6.00 |
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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 |
| Easy 2 mi. TM - 17:50. Wow - really unmotivated.
Some light lifting and core work - 15min.
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| New Balance 870v3 Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.70 | 3.00 | 3.00 | 0.00 | 24.70 |
| AM: lunch run at gym on TM. 5 mile cut down. Started at 9.3mph down to 10.4 mph on 1%. 34:47. Followed up with 15 minutes of pushups and attempted pull ups.
PM: run over to North side track from house at moderate effort in the snow and slush. Got about 5 inches Monday - About 6 miles and right into the track workout with the 3 people that showed up. Had a couple guys come over earlier in the day and shovel off lane 1!! That's how we roll in Indiana!! Workout was 12x400m with every 4th interval "hammer" We ran about 85's and 80's for hammers. As it got dark near the end it started getting really cold. I think we were in the single digits already when the sun was up. Fortunately one of the other guys was also running home and was going the same way for most of the run back home. 19.7 miles. Total in about 2:35. Pretty depleted over last 2 miles, handheld.of water and 2 gels consumed. Oh yeah - New trail shoes broken in - Saucony Peregrine.
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| Ravenna 5 - Red Miles: 5.00 | Saucony Peregrine - Black Miles: 19.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 0.00 | 0.00 | 0.00 | 2.25 |
| AM: shakeout on TM - 2.25 mi. - 20 min.
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| New Balance 870v3 Miles: 2.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 2.50 | 0.00 | 9.00 |
| AM run on TM - lunch at work 5x4:00 hills - 7.5 mph @ 6, 7 , 8.5, 10, and 7 % with 2 min. Flat rec jog. 5 miles total in 41:15.
PM run on home TM - 4miles 34:35
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| Ravenna 5 - Red Miles: 5.00 | New Balance 870v3 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.50 | 5.00 |
| AM lunch TM run - 5miles with 10xstrides - 37:28
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| Ravenna 5 - Red Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.37 | 0.00 | 5.00 | 0.00 | 6.37 |
| PM: Warmer but still snowing. We have had 2 x 4+ inch snows here in southern Indiana in the last couple days. Run in the snow - tried the old Rocky 4 workout with some deep snow running. put on Yaktrax and aimed for the deep spots along unplowed areas of roadway to see how tough it really was (It is). Threshold effort to make 10 minute pace. Average snow depth ~ 4 inches. 6.37mi. total - 1:02:52.
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| Saucony Peregrine - Black Miles: 6.37 |
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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 |
| PM 3.9 miles slow in the snow running - 35:05
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| 17 - Salomon Speedcross 3 - Black Miles: 3.90 |
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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 |
| lunch time TM lunch run - 4mi. 31:50
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| Ravenna 5 - Red Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.90 | 0.00 | 3.10 | 0.00 | 15.00 |
| AM - easy 3.6 mi. TM - 30 min.
PM: 11.4 mi. w/ 1mi., 0.75mi, 1k, 0.5mi., 0.25mi. LT interval cutdown - 10k down to mile pace with 2 min. rec. btwn. Icy People trail, but, Danny and Tim left me in the dust.
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| Ravenna 5 - Red Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| AM: 3.5 mi. TM - 30 min. Foam rolling, stretching, and core afterward
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| Ravenna 5 - Red Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 3.50 | 0.00 | 0.00 | 5.00 |
| AM - elliptical before work - 3mi. - 30 min. Rolling and stretching with some core work after ward
PM - lunch TM - 5mi. w/ 20 min. Tempo - 9.3 mph down to 10.5 mph - 35:15 total. 15 min. of core and rolling after
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| Elliptical Miles: 3.00 | New Balance 870v3 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.75 | 5.00 | 0.00 | 0.00 | 11.75 |
| AM TM run - 30min. - 3.75 mi.
PM TM run - 8mi. w/ 5mi. tempo - 9mph up to 9.7mph on 1%. - 57:15 total. 20 min. of core and leg stuff after.
-Gym Rat
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| Ravenna 5 - Red Miles: 11.75 |
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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 |
| PM: easy 2 hours - 14 miles. Cold and bright snow. More snow to come tonight.
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| Ravenna 5 - Red Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 182.40 | 14.50 | 24.54 | 0.50 | 221.94 |
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| 12 - Saucony Kinvara 4 - Neon Miles: 22.00 | New Balance 870v3 Miles: 33.35 | Ravenna 5 - Red Miles: 84.35 | 17 - Salomon Speedcross 3 - Black Miles: 43.60 | Vilano Road Bike Miles: 7.70 | Saucony Kinvara 5 Miles: 13.57 | Saucony Peregrine - Black Miles: 26.07 | Elliptical Miles: 3.00 |
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