| 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 | | 164.30 | 53.70 | 12.30 | 0.50 | 230.80 |
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| Brooks Ravenna 3 - Blue Miles: 168.90 | Blue Nishiki 10 Speed Bike Miles: 83.66 | Brooks Ghost 4 - Blue Miles: 14.20 | IN State Park Hiking/Trail Running Miles: 5.70 | Brooks Ravenna 3 - Red Miles: 42.00 |
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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 - Go Cats! Kentucky vs. Kansas - Monday at 9:20 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 2.00 | 0.00 | 0.00 | 10.00 |
| Easy 10 miles outside: 4 mi. w/ dog - 34:27, 6 mi. - 46:57
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| Brooks Ravenna 3 - Blue Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 1.00 | 2.00 | 0.00 | 10.00 |
| 4x20 PU, 4x50 crunches through out the day at work. It's actually pretty hot today - 82 deg. and sunny PM - 10 mi. run w/ threshold intervals: 8:37,8:22,8:50,8:50,6:45, 6:06,8:07, 5:55,8:43,8:45
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| Brooks Ravenna 3 - Blue Miles: 10.00 |
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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 |
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3x20pu, 3x50 crunches throughout the day at work, PM - 7 easy miles- slow pace, 5 miles around the neighborhood on the bike, 2 mi. easy run
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| Blue Nishiki 10 Speed Bike Miles: 5.00 | Brooks Ravenna 3 - Blue Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| PM workout: 6.78 mi. bike to trail, 5 mi. trail run - 42:45, 6.78 mi. bike back
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| Brooks Ghost 4 - Blue Miles: 5.00 | Blue Nishiki 10 Speed Bike Miles: 13.56 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 2.00 | 0.00 | 0.00 | 10.00 |
| PM run: easy 6 w/ 2 mi. MP - 46:39 , easy 4 - 37:09 |
| Brooks Ravenna 3 - Blue Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 9.00 | 0.00 | 0.00 | 22.00 |
| long run day - 7:30am run w/ C.R.C.: 2 mi. WU, 9 mi. MP (6:50,6:30,6:36, 6:29, 6:18,6:30,6:46(?),6:50(?), 6:38), 6 mi. easy - 54:00, PM run: 2.8 mi. bike WU, 5 mi. easy mostly in grass - 42:57
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| Blue Nishiki 10 Speed Bike Miles: 2.80 | Brooks Ravenna 3 - Blue Miles: 22.00 |
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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 |
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Off running - xtrain day
20 miles on bike - out to Grandview Lake - what a nice ride - 7 miles to the lake, 6 miles around, 7 miles back
Learned a lot about the gears on my bike :) For example - it has another gear that gets me going about 5 mph faster :) I also suck at changing the gears at the correct time on hills...
Oh well - I plan on riding a lot more. |
| Blue Nishiki 10 Speed Bike Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.50 | 7.00 |
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to give myself a boost (to wake up :)) at work, I sometimes will do some light core stuff in my cublicle throughout the day: Today - 20 PU, 50 crunch, 20 lunge, 20 back (superman arm/leg raises)
x-train/strength building day:
PM bike-run-bike:
6.2 mi. easy bike over to Mill Race Park (25:51),
5 mi. w/ 0.5 mi. up water tower steps x 2 and steep hill running x 5 - call it approx. 0.5 mi. of VO2 max (45:49)
6.2 mi. bike back to house (25:58),
2 mi. super easy in the grass with the dog (18:22)
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| Blue Nishiki 10 Speed Bike Miles: 12.40 | Brooks Ravenna 3 - Blue Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| off today - easy mile jog with dog |
| Brooks Ravenna 3 - Blue Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 5.00 | 0.00 | 0.00 | 12.00 |
| PM Run - A little chilly today: 3 mi. build - WU, 5 mi. tempo, 4 mi easy - (8:05,7:45, 7:31, 6:47,6:48,6:50,6:30,6:50, 8:29,9:00,8:55,8:58) Legs feel a lot better after a day off :) Carmel Marathon is 10 days away - tempo feels nice and easy... :)
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| Brooks Ravenna 3 - Blue Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 2.00 | 0.00 | 0.00 | 9.00 |
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PM run around neighborhood and part of Saturday's 10 k course (across the street from my neighborhood :) )
4 mi. easy with the dog,
5 mi. around 10k course with 2 mi. at MP
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| Brooks Ravenna 3 - Blue Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.50 | 0.50 | 0.00 | 4.00 |
| PM run with dog - Easy 4 mi. w/ strides. 10k race tomorrow here in town if the weather holds. |
| Brooks Ravenna 3 - Blue Miles: 4.00 |
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| | Race: |
Caring Parents 10k (6.2137 Miles) 00:37:55, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 6.20 | 0.00 | 11.20 |
| 8:30 am 10k in Columbus starting at Southside Elem. - delayed 1 hr. from weather. 1.25 mi. jog over to school from house misc. jogging and stretching to stay loose, race started at 9:40am 10k PR - Tim and were alone the whole way - he pulled away around mile 4.5 with a couple of sub 6's on the hills (6:05,6:15,6:08,6:02,6:00,6:10,1:15) - 37:55 - PR
easy cool down jog with a couple of the regulars, then a 1.25 jog home and 1 mi. easy with the dog
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| Brooks Ravenna 3 - Blue Miles: 11.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.20 | 0.00 | 0.00 | 0.00 | 13.20 |
| 12PM - 9 mi. Terrace Lake out and back - approx. 8:30-8:50 mi. - super easy jog - no watch 2.2 mi. hike at Brown Co. Park Trail No. 10 (rugged - not really though)- this felt harder than the run :) 1 hr nap at 6p 7p - easy 2 mi. real slow with dog Taper Week... Carmel on Saturday! Good luck in Boston tomorrow, everybody!
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| Brooks Ravenna 3 - Blue Miles: 11.00 | IN State Park Hiking/Trail Running Miles: 2.20 |
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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 running - shockingly, I was able to get to sleep early as well :) | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 5.00 | 0.00 | 0.00 | 7.50 |
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Pacing - 1 mi. WU, 2mi. MP, 0.5 rec, 2mi. MP, 1mi. rec, 1mi. MP
These felt a little stressful mentally - I kept looking at my watch... Rode the bike after eating to calm down.
I'm just tense about this weekend, I think. I anticipate a start similar to what Jake's description of Boston was like (not quite that fast ofcourse :) ). Everybody will be running like idiots :) My focus will be to not be one of those idiots :) |
| Blue Nishiki 10 Speed Bike Miles: 7.00 | Brooks Ravenna 3 - Blue Miles: 7.50 |
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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 |
| 7 mi. easy - 4 w/ dog and 3 later in the evening |
| Brooks Ravenna 3 - Blue Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| PM - easy 2.5 |
| Brooks Ravenna 3 - Blue Miles: 2.50 |
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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 |
| Easy 2 mi. w/ strides - Carmel Marathon tomorrow! |
| Brooks Ravenna 3 - Blue Miles: 2.00 |
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| | Race: |
Carmel Marathon (26.2 Miles) 02:57:39, Place overall: 18, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 26.20 | 0.00 | 0.00 | 26.70 |
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Perfect conditions for this 7:30 am race in Carmel, IN. Combined with an extremely flat course, the temp was about 45-50 degrees and overcast throughout the whole race. Nathan met me and Tiff at the start line about 15 minutes before to give me my packet, that he had so graciously picked up at the expo the night before. Got a half mile of jog/strides before making my to the spot right in front of the 3:05 pace group - hoping not to ever see them :)
Turned that I didn't :) Started off with goal in mind to run 6:45s as long as I could, in an effort to break 3 hrs for the first time...
This plan worked out gr8. A couple of slow miles at 4 and 5 where Nathan and I and another guy were chatting were made up for with several miles in the 6:30s scattered throughout. In fact, it wasn't until mile 22 that I hit the wall and really started slowing:
6:39, 6:41, 6:51,6:53, 6:55, 6:46, 6:37, 6:39, 6:45, 6:40, 6:45, 6:35, 6:40, 6:45, 6:30, 6:41, 6:39, 6:39, 6:35, 6:33, 6:35, 6:49, 6:51, 7:10, 7:14, 7:12, 2:00
Nathan did great,also. He broke his PR by about 9 minutes. :)
PR by about 11:51 and broke that 3 hr mark -- 2:57:39! Extremely pleased with this result. Hopefully this time is good enough to get in to Boston 2013?!? ;)
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| Brooks Ravenna 3 - Blue Miles: 26.70 |
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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 |
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Off run after Carmel Marathon yesterday- legs feel about 6 out of 10 on the soreness scale, 8 out of 10 on the tired scale. Easy biking in the evening today - 7.7 mi. on the crappy/clunky 10 speed Nishiki - 34:00 Got new shoes yesterday as a reward for PR and BQing (hopefully good enough to get in this time :) ) - I like the current Blue Ravenna 3's I have so much that I bought another pair (a different color). I'm excited about running in those. :) Tomorrow...
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| Blue Nishiki 10 Speed Bike Miles: 7.70 |
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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 |
| Off run after Carmel Marathon Saturday - legs feel about 6 out of 10 on the soreness scale, 6 out of 10 on the tired scale. Eating whatever I want today :) 8 pm - 30 minutes of easy bootcamp video (light core and light legs)
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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 |
| New shoes! :) PM neighborhood loop - easy 8 - 2x4mi. (34:13, 33:44) Marathon Legs: Soreness = 5 of 10, Fatigue = 6 of 10 Feel much better today after running and eating well again. The last 2 days I've been pigging out and enjoying all the bad food I don't usually eat. :)
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| Brooks Ravenna 3 - Red Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.30 | 0.00 | 0.00 | 0.00 | 9.30 |
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PM outside run - great weather! I feel summer coming in the air :)
soreness and fatigue still a there but fading...
6 mi. easy - 50 min., 3.4 w/ dog - 30 min. |
| Brooks Ravenna 3 - Red Miles: 9.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.80 | 0.00 | 0.50 | 0.00 | 5.30 |
| PM outside recovery workout: 1.5 mi, 0.5 mi. 5k pace, 1.2 mi., 5.1 bike - 21:25, 2 mi. |
| Blue Nishiki 10 Speed Bike Miles: 5.10 | Brooks Ravenna 3 - Red Miles: 5.30 |
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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 - poker tonight at Horseshoe! | |
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| | Race: |
Couch Tater 5k (3.1068 Miles) 00:18:48, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.30 | 0.00 | 3.10 | 0.00 | 19.40 |
| AM run: 7.9 mi. Easy run (1:03:32) over to 5k race across town, 0.5 mi. WU, Columbus 5k race in 18:48 - fatigued legs from Carmel, I guess... Anyway at the 1.5 mi. mark I slipped on wet pavement and fell and landed on my left knee pretty hard - bruised and skinned. Felt really taxing on the last mile to run a 6:15 (5:42, 6:03, 6:15, 0:48), any way, good enough for a distant 4th and 1st age group... I need to get this 5k time down to 17:30 in a month (17:48 before marathon on semi fresh legs, so I think a little more speed work, and I'll be close?)
8 mi. easy run (in the pouring cold rain) home (1:02:07). I kept thinking of Forrest Gump for some reason - "big ole fat rain" |
| Brooks Ravenna 3 - Red Miles: 19.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.70 | 0.00 | 0.00 | 0.00 | 12.70 |
| I wanted to ride my bike to Brown County State Park and do some trail running today but: 10.1 mi. bike - 42:27 (halfway to Brown County State Park - got a flat tire). Turned around and rode the rim for a little bit, and then decided it would be wise to not destroy my bike and left it leaned up against a telephone pole beside SR 46. 9.2 mi run home 1:17:31, Got Tiff and drove back out to pick the bike and then continued on to hike in Brown County Park -- 3.5 mi. hike - 1:15:14
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| Brooks Ghost 4 - Blue Miles: 9.20 | Blue Nishiki 10 Speed Bike Miles: 10.10 | IN State Park Hiking/Trail Running Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 1.00 | 0.00 | 0.00 | 7.00 |
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PM run after work: Easy 7 outside - 80 degrees -
6 slow, finished up with 1mi. at MP to beat the rain - 58:30
Legs are feeling almost 100% |
| Brooks Ravenna 3 - Blue Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 164.30 | 53.70 | 12.30 | 0.50 | 230.80 |
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| Brooks Ravenna 3 - Blue Miles: 168.90 | Blue Nishiki 10 Speed Bike Miles: 83.66 | Brooks Ghost 4 - Blue Miles: 14.20 | IN State Park Hiking/Trail Running Miles: 5.70 | Brooks Ravenna 3 - Red Miles: 42.00 |
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