| 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 | | 218.12 | 64.53 | 19.88 | 0.40 | 302.93 |
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| Brooks Adrenaline 15 - White Miles: 33.30 | Brooks Ravenna 7 Miles: 109.23 | 12 - Saucony Kinvara 4 - Neon Miles: 35.00 | Saucony Ride 7 - Black Miles: 70.70 | Elliptical Miles: 4.00 | Saucony Kinvara 6 - White Miles: 42.30 | New Balance 870v3 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| Lunch run outside - 5.2 miles - 45:15. Windy, but sunny and warm.
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| Brooks Adrenaline 15 - White Miles: 5.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.05 | 4.00 | 3.13 | 0.00 | 21.18 |
| AM - LR w/ 5k LT thrown in the middle. 8.3 miles from my house across town to series 5k race. Threw in 4mi. AT on the way over. WU another 1.5 when I got there, and suffered through a slow and tired 5k LT effort. 18:36 was miserably hard. Tough to simulate race effort solo, so a worthwhile effort at least Grabbed some water and gel and headed home. Slogged it out for 4 to 5 miles attempting to get down in to AT, to no avail. The wind really picked p at some point during the race, and seemed to build throughout the trip home. Rounded corner in tothe fairgrounds and was nearly stopped in my tracks by a strong gust. 21.18 total - 2:38:40
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| Brooks Ravenna 7 Miles: 21.18 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| AM Long Run on TM. After \yesterdays wind storm, its cold outside again, hopefully for last freeze before spring and summer. 2 TM resets, 1 bathroom break, 2 gels (Humas and GU Roctane), and 2 handhelds H20. Kept it on Variety workout giving some variation to percent grade. Wore some old Kinvara 4s (Neon Yel.) and felt the reason for retiring the shoes.
18 miles - 2:29:31
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| 12 - Saucony Kinvara 4 - Neon Miles: 18.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 0.00 | 0.00 | 0.00 | 3.30 |
| Easy 30 min. recovery at lunch - 3.3 miles in the grassy loops at the church close to work. Windy, but, decent weather outside.
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| Saucony Ride 7 - Black Miles: 3.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 3.00 | 4.00 | 0.00 | 13.00 |
| AM - TM run at gym - Mod. 6 miles w/ 3AT cutdown - 46:00.
Lunch run - Track Tues workout on TM at gym -
0.25, 0.5, 0.75, 1, 0.75, 0.5, 0.25 @ 5k (10.5mph)
w/ 1min. rec. at 8.6mph.
7 total - 45:15
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| 12 - Saucony Kinvara 4 - Neon Miles: 7.00 | Brooks Ravenna 7 Miles: 6.00 |
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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 - recovery run/walk on TM at gym - 4mi. - 38:15. 15minutes of core after.
Lunch run outside - windy but 55 degrees and sunny. 5miles - 44:18. Feeling tired and hungry.
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| 12 - Saucony Kinvara 4 - Neon Miles: 5.00 | Brooks Adrenaline 15 - White Miles: 4.00 |
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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 |
| AM: 20 min. hilly TM walk at gym, 20 min. eeliptical, 5 min. row, 5 min. core
Lunch - 5mi. run outside - 41:15 in the windy, nasty SLEET :(
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| Elliptical Miles: 3.00 | Brooks Ravenna 7 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.60 | 2.00 | 0.00 | 0.40 | 11.00 |
| AM - easy TM at gym - 6 mi. - 50min.
Health Screen today for Humana - all vitals are fine, looks like
Lunch TM run at gym - build up to MP and 6x20sec. pickups (11mph up to 12 mph)
5mi. total - 35:30
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| 12 - Saucony Kinvara 4 - Neon Miles: 5.00 | Brooks Ravenna 7 Miles: 6.00 |
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| | Race: |
Hoosier Half Marathon (13.109 Miles) 01:20:19, Place overall: 43, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.17 | 3.13 | 10.00 | 0.00 | 15.30 |
| Half Marathon race at 8am this morning in Bloomington, IN. Hitched a ride with a couple Quaff guys from Columbus - always enjoyable company with those two. Got to packet pickup/ race start line roughly an hour prior. Cold and windy day - conditions less than ideal. We jogged some WU - about 2 miles - and dropped off the heavy clothes at the truck. The race is part of NIRCA events every year, so there's a ton of college guys in running clubs (not scholarship or anything, but, still pretty solid) toeing the line. Hilly course, with some strong winds along northern stretches of course. I quickly see my place in this crowd as I am about 50th after a downhill first half mile at 5:40 pace. I feel every bit of the suffering shown in the last 5k's splits - I pulled back a little bit as the tough rolling portion of the final 2 miles started.
Hilly Course shown in splits: 604, 547, 614, 613, 542, 604, 555, 549, 619, 617, 615, 627, 628, 603
Passed through 10 mi. in about 60:20, but, really struggled with the last 5k.
1:20:19 for 43rd place. The funny thing is that this was also 2nd in 30-39 AG Most of the guys in front were NIRCA/college kids.
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| Saucony Kinvara 6 - White Miles: 15.30 |
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| | Comments(1) |
| | 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 - Tipton Marina and back. 45 degrees and windy/overcast. About an hour mostly in the grass.
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| New Balance 870v3 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.35 | 0.00 | 0.00 | 0.00 | 10.35 |
| AM - easy 30 minutes on TM - 3.25 miles
Lunch - easy 4.75 miles on TM at gym - 36:40. Still raining.
Evening jog - feeling like trash after over eating... 2 miles slow with some walking
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| Saucony Ride 7 - Black Miles: 8.00 | Brooks Ravenna 7 Miles: 2.35 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 3.00 | 0.00 | 0.00 | 11.20 |
| AM - gym elliptical - 10 minutes. 10 minutes foam rolling and stretching
PM: Track Tues - Taper Week style: 6x800MP w/ 400m jog. Jogged home at easy pace. Feeling a little more fatigue than I would like. Tomorrow needs to be really easy/off. 11.2 total - about 1:30
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| Elliptical Miles: 1.00 | Brooks Adrenaline 15 - White Miles: 11.20 |
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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 |
| Day off - Almost did it - went down the street and turned around.
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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 |
| Lunch run - easy 5mile loop behind golf course and back down Burkhart - 41 min.
Walked 1 mile at 2p with the work walkers. Solid stroll - 15:37
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| Brooks Ravenna 7 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 |
| Off - Taper
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| | Race: |
Carmel Marathon (26.219 Miles) 02:59:59, Place overall: 17, Place in age division: 7 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 20.00 | 0.00 | 0.00 | 27.00 |
| Friday night packet pickup in Carmel, IN at the Monon Center. The young Bell family's first trip to a marathon over night trip. We have 2 boys - a 1 year old and a 3 year old. An hour and half car ride is about the limit for the 1 year old, and a strange hotel room is still scary. I counted on not sleeping, which is no big deal since I normally don't the night before race, anyway. I have run this race almost every year. Its a flat, decent shaded course through nice neighborhoods. Its well run and usually not too crowded in the tight spots. Really nothing to stand in the way of a PR, except myself and maybe some weather issues
Saturday morning race - 48 degrees and sunny at the start, with little wind. 6:25-6:35 pace for something in the 2:49-2:52 range is the goal. A solid group of a couple guys get in to that pace early on and I feel fine staying with them. around 4 or 5 miles, the kiss of death finds the group (for me, anyway) in the form of a young lady who is fresh off OTQ in LA (where she placed 30th). We chat and sneakily find ourselves in the 6:18-6:25 range over several miles. This prooves to be downfall, as we hit a couple of light rollers at this pace and I start to feel taxed. I don't realize it completely at this point, but, this is where I blew it. I finally let them go at about 12 miles, and started to get worse immediately.
First Half Splits: 6:27, 6:24, 28, 18, 29, 33, 27, 27 32, 20, 25, 20, 34 - 1:24:44 for 10th place
Wheels really don't fall off completely until 18 miles or so:
6:38, 29, 42, 47, 56, 7:03, 6:58, 7:08, 7:18, 7:43, 8:05, 8:26, 7:45, 2:17 for 0.34 miles
The temperature turned to about 60-65 (it felt hot) after the course emerged from the shaded trail, and turned on to the industrial park (big business office buildings - Carmel is upscale hoity-toity) and the long exposed sections on those streets. It is here that I really begin to struggle. I have stupidly not worn any kind of hat, and have shed my shirt. The sun beats me down, no doubt. About 5 people pass me. I even see them struggle and barely maintain lead on me for a while, but, drop even more as I begin to struggle worse. These kind of conditions (not that they're that severe) turn my gut into a gut cramp, gargling, horrible mess with anything I put in there.
The partial is only 6:45 pace, but, it feels like a sprint - I came around the last corner with roughly a quarter left, and see I can still somehow make it under 3 hrs. Barely... :) Another solid 1:25 / 1:35 -- +10min. marathon in the books - 2:59:59 for 17th
Can't help but think that I should make it a rule that my target marathons can only be in colder weather - like nothing over 45 degrees.
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| Saucony Kinvara 6 - White Miles: 27.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.80 | 0.00 | 0.00 | 0.00 | 4.80 |
| PM - easy 4.8 mi. around the neighborhood - stroller push and easy grass jogging. Sore but, moving forward in a jogging motion.
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| Brooks Ravenna 7 Miles: 4.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.10 | 0.00 | 0.00 | 0.00 | 1.10 |
| Walked around the neighborhood pushing the stroller.
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| Brooks Adrenaline 15 - White Miles: 1.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.10 | 0.00 | 0.00 | 0.00 | 15.10 |
| PM - half day off work for Little one's well visit (shots). 5k easy - 30minutes.
PM2 - Family drive to outlets in Edinburgh. Run home down US 31 and 11. 12miles slow - about 9 min. pace. Pretty warm, but, nice to feel the sun. Drained a handheld and ate a gel. Definitely feeling Saturday still.
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| Brooks Ravenna 7 Miles: 15.10 |
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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 |
| 6AM - strenght train at gym - core, lunges, rowing, foam rolling - 20 minutes
AM - walk around work campus on break - 1mile - about 16 minutes
Lunch - 8.1 miles slow run at lunch - out and back on Burkhart and CR - about 9 min. pace
PM1 - walk around work campus on break - 1mile - about 16 minutes
PM2 - stroller pushing walk with both the boys - 1mile - 17 min.
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| Saucony Ride 7 - Black Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 0.00 | 0.00 | 0.00 | 5.60 |
| AM - strength train / workout at gym - rowing, bench sets, PU, core, and single leg deadlift
Luch run down south (clarksville) after meeting. 5.6 miles on Silver Creek Trail in Lapping Park - about 10 minute miles.
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| Brooks Adrenaline 15 - White Miles: 5.60 |
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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 |
| Took a 1 mile walk at work. That's it for today. Big LR tomorrow.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 34.30 | 0.00 | 0.00 | 0.00 | 34.30 |
| Last Long(er) Run for DWD 50M and it was a difficult one. 10k across town, so I wanted to integrate that in at some later in the run to force myself to run harder on some tired legs. Ran People Trails and around town before race, and got in 20 mi. prior to 10k. Took a couple bathroom breaks along the way and ate some gels with waters. 10k turned about to be about MP, but, was more of a TH effort level - about 40min. A couple QON! teammates surprisingly showed up and raced 5k. Ate a banana afterward and snapped a couple pictures with them and away I went home for about 8 more miles. Now I wasreally hurting - 9 min. pace was pretty painful in the legs pretty much the entire last 8 miles. walked to house after watch hit 34miles. 34.3 total - 4:50
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| Brooks Ravenna 7 Miles: 34.30 |
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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 - taking at least 48 hours off
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| PM run after kids in bed - 9.5 miles really slow and stiff. Took almost 60 hrs off and ate horribly yesterday.
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| Brooks Ravenna 7 Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.75 | 0.00 | 2.75 | 0.00 | 13.50 |
| AM walk around work - 1mi.
Lunch run out and back behind Walmart - 7miles - 1 hour. ITs hot!
PM walk around work - 1mi.
PM2 - Track Tues - 2x1k, 6x400m cutdown - forgot watch and used stupid phone Strava App.
4.2 miles total.
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| Saucony Ride 7 - Black Miles: 7.00 | Brooks Adrenaline 15 - White Miles: 6.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 3.00 | 0.00 | 0.00 | 8.50 |
| Lunch run - 5mile loop around industrial / burkhart w/ 3mi. AT - 36:29 total
PM run after kids in bed - loop around fairgrounds - 3.5mi. - 33:28
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| Saucony Ride 7 - Black Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 4.10 |
| AM walk at work - 1mile
Lunch run - easy 30 min. 5k
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 2 walks at work - 2mi.
Lunch jog - 3miles - 26:28
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| Saucony Ride 7 - Black Miles: 5.00 |
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| | Race: |
Derby Festival Marathon (26.219 Miles) 03:01:25, Place overall: 29, Place in age division: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 26.40 | 0.00 | 0.00 | 27.90 |
| Derby Festival Marathon in Louisville
7:30 am start in downtown Louisville. Goal going in to this one was more geared toward making is a LR / training run as a final hard prep workout for 50M in May.
Got there in time to park and use the bathroom in a parking garage. Good to see Tim Proctor and Mike Bernardi at the start corral. Started off comfortably at 6:30 pace and vowed to stay there (or slower). Also, went back to the low qty of gel consumption with mre sports drink plan.
Official race splits:
| Location |
Net Time |
Clock Time |
Pace |
Pace Between |
| 10K |
40:37 |
40:44 |
6:32 /mi |
| 6:28 /mi |
| 15K |
1:00:45 |
1:00:51 |
6:31 /mi |
| 6:59 /mi |
| 25K |
1:44:13 |
1:44:19 |
6:42 /mi |
| 6:39 /mi |
| 30K |
2:04:56 |
2:05:02 |
6:42 /mi |
| 7:27 /mi |
| FINISH |
3:01:25 |
3:01:32 |
6:55 /mi |
Watch Mile Splits:
| 1 |
6:24.1 |
6:24.1 |
6:25 |
1.00 |
28 |
| 2 |
6:30.9 |
12:55 |
6:29 |
1.00 |
16 |
| 3 |
6:29.8 |
19:25 |
6:29 |
1.00 |
6 |
| 4 |
6:36.7 |
26:01 |
6:36 |
1.00 |
6 |
| 5 |
6:31.6 |
32:33 |
6:31 |
1.00 |
-- |
| 6 |
6:37.3 |
39:10 |
6:36 |
1.00 |
10 |
| 7 |
6:36.6 |
45:47 |
6:33 |
1.00 |
-- |
| 8 |
6:37.5 |
52:24 |
6:24 |
1.00 |
7 |
| 9 |
6:46.8 |
59:11 |
6:02 |
1.00 |
-- |
| 10 |
6:46.4 |
1:05:58 |
6:45 |
1.00 |
16 |
| 11 |
6:40.5 |
1:12:38 |
6:40 |
1.00 |
17 |
| 12 |
7:12.1 |
1:19:50 |
7:11 |
1.00 |
90 |
| 13 |
7:13.1 |
1:27:03 |
7:12 |
1.00 |
85 |
| 14 |
7:12.7 |
1:34:16 |
7:11 |
1.00 |
109 |
| 15 |
6:50.4 |
1:41:06 |
6:50 |
1.00 |
19 |
| 16 |
6:36.6 |
1:47:43 |
6:34 |
1.00 |
12 |
| 17 |
6:46.8 |
1:54:30 |
6:46 |
1.00 |
16 |
| 18 |
6:39.9 |
2:01:10 |
6:39 |
1.00 |
-- |
| 19 |
6:51.3 |
2:08:01 |
6:43 |
1.00 |
-- |
| 20 |
6:47.9 |
2:14:49 |
6:47 |
1.00 |
3 |
| 21 |
6:45.0 |
2:21:34 |
6:42 |
1.00 |
3 |
| 22 |
7:02.0 |
2:28:36 |
7:02 |
1.00 |
42 |
| 23 |
7:28.8 |
2:36:05 |
7:27 |
1.00 |
32 |
| 24 |
7:20.0 |
2:43:25 |
7:19 |
1.00 |
9 |
| 25 |
7:38.8 |
2:51:03 |
7:38 |
1.00 |
10 |
| 26 |
8:57.4 |
3:00:01 |
8:18 |
1.00 |
18 |
| 27 |
1:27.9 |
3:01:29 |
1:26 |
0.19 |
-- |
| Summary |
3:01:29 |
3:01:29 |
2:59:15 |
26.19 |
553 |
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| Temps were in the 60s but a steady light rain fell the entire race. The weather was pretty good. The nutrition and hydration plan worked well enough - still some roller coaster effect with energy level and gut cramps, but, worked through them in short order. I struggled with some serious fatigue in the legs (as expected) after 18 miles. Verdict is that the goal was achieved today - solid longer aerobic effort and some mental character building in the later miles and on some hills as a bonus training stimulus. Now to recover and prepare for the big 50M in two weeks |
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| Saucony Ride 7 - Black Miles: 27.90 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 218.12 | 64.53 | 19.88 | 0.40 | 302.93 |
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| Brooks Adrenaline 15 - White Miles: 33.30 | Brooks Ravenna 7 Miles: 109.23 | 12 - Saucony Kinvara 4 - Neon Miles: 35.00 | Saucony Ride 7 - Black Miles: 70.70 | Elliptical Miles: 4.00 | Saucony Kinvara 6 - White Miles: 42.30 | New Balance 870v3 Miles: 7.00 |
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