| 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 | | 230.71 | 36.00 | 21.88 | 2.00 | 290.59 |
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| Saucony Ride 7 - Black Miles: 69.80 | Brooks Adrenaline 15 - White Miles: 52.08 | Saucony Kinvara 6 - White Miles: 42.50 | Brooks Ravenna 7 Miles: 126.21 |
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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 - TM at gym - easy 5 miles - 41:28.
Lunch - jog over to gym, 30 minutes of squats circuit and some core after. Too much wieght - kinda hurt my back - stupid....jog back to work.
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| Saucony Ride 7 - Black Miles: 2.00 | Brooks Adrenaline 15 - White Miles: 5.00 |
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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 |
| TM walking. Feel like crap. rowing and core work for 20 minutes. Back hurting from stupid squats.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.63 | 2.50 | 3.00 | 0.50 | 16.63 |
| AM - TM cutdown at gym. Started off walking and moping along. after starting to actually run, started to cut down. 2.5 miles AT - Built up to about 10mph, and threw in a couple of short hill reps. 6.83 total - 1 hour
Lunch - Track workout outside - 2.56 mile WU jog over to track,
1miTH, 400LT, 1200TH, 400LT, 800TH, 4x200LT cutdown to max , jogged 200 btwn TH, 400 after 400s, 200s after 200s,
2.56 mile jog back to work for CD. 9.8 miles total - 1:10:10
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| Saucony Ride 7 - Black Miles: 9.80 | Brooks Adrenaline 15 - White Miles: 6.83 |
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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 |
| AM: 4 mi. easy on TM - 34:30
Lunch - TM at gym - 6 mi. w/ hill pickups - 46:18
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| Saucony Ride 7 - Black Miles: 6.00 | Brooks Adrenaline 15 - White Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 1.50 | 1.50 | 0.50 | 11.50 |
| AM: TM at gym - 6 miles with 6xstrides - 46:50
PM: TM at gym at lunch - 5.5 miles with 3mi. cutdown - 9 mph up to 10.2mph - 43:30
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| Saucony Kinvara 6 - White Miles: 11.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.81 | 0.00 | 0.00 | 0.00 | 6.81 |
| Easy morning group run before the Polar Plunge. 6.81 miles - 52:29. QuaffON! paid entry and made donation to Special Olympics for Polar Plunge. Certainly cold enough outside, and the water was very cold! A pool was set up in downtown Columbus, and the organized event lined us all up and everybody took the plunge. Good fun.
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| Brooks Ravenna 7 Miles: 6.81 |
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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 |
| First 20 miler of the year. Ran some new roads out in the boondocks of Bartholmew County/outskirts of Columbus. Youth Camp and Whitehorse roads - turn around was almost directly on the county line. some cool new sites, and good climbing involved - 20 miles - 2:40:37
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| Brooks Ravenna 7 Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 2.00 | 2.00 | 0.00 | 6.00 |
| TM at gym - 2x2mi.TH (cutting down) - 9.7mph up to 10.5mph. 6mi. total - 41:40
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| Saucony Kinvara 6 - White Miles: 6.00 |
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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 |
| AM: TM at gym - 6 miles easy - 48:00.
PM: TM at gym - 4mi. AT cutdown - 8.7mph up to 9.7 mph with some hills thrown in. 6mi. total 43:40. Whole lotta sweatin goin on. Diggin my new music mixes.
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| Saucony Ride 7 - Black Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.60 | 0.00 | 0.00 | 0.00 | 1.60 |
| AM - walk jog hills on TM to WU - 20min.
Sqaut, lunge and 1-leg deadlift circuit, with some core and stretching after - about 30 minutes
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| Brooks Ravenna 7 Miles: 1.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 2.00 | 0.00 | 13.00 |
| AM - TM at gym - 8 miles with random pickups - 59:40
Lunch TM run at gym - 5miles with 8x0.25mi. LT - 10.6 mph, 0.1 jog recovery - 35:40 total
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| Saucony Ride 7 - Black Miles: 13.00 |
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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 |
| AM - TM at gym - 55 minutes for 6 miles. 30 minutes of core, rowing, stretching
Lunch run outside - cold! 3 miles out and back Agrico before meeting - 23:30
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| Brooks Ravenna 7 Miles: 9.00 |
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| | Race: |
Valentimes 10k (6.214 Miles) 00:36:54, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.82 | 0.00 | 6.18 | 0.00 | 8.00 |
| AM 10k Series Race in Seymour. 5 degress, with windchill (or whatever "real feel" means) below zero. Resigned to slower goal time due to temp. and recent training results vs. percieved efforts. 5:45 first mile was too hard, as suspected, but, kept the rest right around 6:00. not much to say, since I'm pretty dissappointed with current fitness level. 36:54 - 10k for a lonesome 2nd place
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| Brooks Ravenna 7 Miles: 8.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 12.00 | 0.00 | 0.00 | 16.00 |
| TM at Anytime in Col.
2mi. WU, 4x3mi. AT cutting down: started at 9mph mile 1, 9.1mph for mile 2, etc. and took 0.5 mi. rec. jog at 7.5 mph.
reps splits looked like this (in mph):
9.0, 9.1, 9.2
9.2, 9.3, 9.4,
9.4, 9.5, 9.6,
9.6, 9.6, 9.6
9.6 mph was about the limit of AT zone.
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| Brooks Ravenna 7 Miles: 16.00 |
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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 |
| AM - 2mi. walk/jog on TM - 22 min. WU for Squats and core circuit - 30 min.
Lunch TM run at gym - 5 mi. - 38:30
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| Brooks Adrenaline 15 - White Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 0.00 | 2.50 | 1.00 | 8.25 |
| AM - 30 min. easy on TM - 3.25 mi.
Lunch - Rowing, Lunges, 1-leg Deadlift, Core Circuit - 30 minutes
PM - Track Tues. - 4x1k @ 5k, 4x400m @ 1mi. (3:38, 3:34, 3:24, 3:23 / 72, 74, 74, 74). 2min. btwn 1k, 1min. btwn 400. Decent weather - actaully ran outside at track with the group. Felt like crap every time I tried to put my foot on the gas...
5 mi. total
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| Saucony Kinvara 6 - White Miles: 5.00 | Brooks Adrenaline 15 - White Miles: 3.25 |
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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 : strength training - Sled Push, Core, Row - 30 min.
Lunch TM run - 4 mi. AT cutdown - 9mph up to 10 mph. 6mi. total - 41:22
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| Brooks Adrenaline 15 - White Miles: 6.00 |
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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 |
| AM - easy 3 miles on TM with Hill pickup - 30 min.
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| Brooks Ravenna 7 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| PArt 1 of double Long Run - AM work in Seymour to house in Columbus. 55-60 degrees but a strong wind south to north. 21 miles slow, with about 4 miles of pain at the end - 2:51:30. Pretty depleted and dehydrated afterward.
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| Brooks Ravenna 7 Miles: 21.00 |
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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 |
| Part 2 of double LR - AM house to work in Seymour. Beautiful day - 60 degrees and sunny. One bathroom stop. 2 gels, 1 handheld consumed. Only one almost dog attack. Pretty fatigued and sore throughout
20mi. - 2:50:30.
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| Brooks Adrenaline 15 - White Miles: 20.00 |
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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 |
| AM - 8 miles recovery - stuck to the soggy grass and kept it really slow. 60 degrees and sunny.
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| Brooks Ravenna 7 Miles: 8.00 |
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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 |
| 3 mi. easy on TM in AM - 27 min.
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| Brooks Ravenna 7 Miles: 3.00 |
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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 |
| AM: TM at gym before work - rainy and chilly outdoors. 10mi. easy - 81:35. No headphones = boredom and annoying noises for the whole run. Had to stop for bathroom break after an hour.
PM: lunch run on TM at gym - headphones this time - much better. Got it up to 9mph for 5mi. of AT and threw in some hills. 10 mi. total - 1:15:00
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| Saucony Ride 7 - Black Miles: 10.00 | Brooks Ravenna 7 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| AM - TM at gym - 10 miles easy - 86:40
Lunch - TM at gym - 7 miles easy - 58:40
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| Saucony Ride 7 - Black Miles: 17.00 |
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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 |
| AM - TM at gym - 4 miles easy followed by 20 minutes core and stretching
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| Brooks Ravenna 7 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 4.70 | 0.00 | 5.70 |
| AM - Quaff ON Relay from Nashville, IN Brewery to Bloomington, IN Brewery. 3 legs that were pretty much red-line efforts. Watch died after 5 minutes on the first leg, phone died after 5 minutes on second leg. Rookie mistake.
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| Brooks Ravenna 7 Miles: 5.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 9.00 | 0.00 | 0.00 | 20.00 |
| 5:30 am to gym in Col. - TM Long Run w/ 9mi.AT cutdown. Started with a very slow first 65 minutes (this is when TM shuts off including the "CD" period) working through some very bad dietary decisions yesterday. Ate a gel and turned on some head phone music as the second rotation of Sports Center came on. Cranked it up during second 65 up to 9mph. Feeling a lot better, I worked up to MP for about last 3-4 miles of cutdown. Ate another gel near the end and feeling much better about life.
20 miles total - 2:35:30
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| Saucony Kinvara 6 - White Miles: 20.00 |
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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 |
| Lunch run from work - 10.1 miles outside. CR 875E from Burkhart - out and back. about 8-8:30 miles. Windy, sunny, and 55 degrees.
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| Brooks Ravenna 7 Miles: 10.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 230.71 | 36.00 | 21.88 | 2.00 | 290.59 |
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| Saucony Ride 7 - Black Miles: 69.80 | Brooks Adrenaline 15 - White Miles: 52.08 | Saucony Kinvara 6 - White Miles: 42.50 | Brooks Ravenna 7 Miles: 126.21 |
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