| 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 | | 208.19 | 13.20 | 28.60 | 0.00 | 249.99 |
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| Hoka Clifton 3 Miles: 130.30 | Saucony Ride 9 - Blue Miles: 23.40 | Saucony Peregrine - Black Miles: 31.20 | Blue Triumphs Miles: 59.04 | 17 - Salomon Speedcross 3 - Black Miles: 1.00 | Stationary Bike Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.90 | 2.00 | 1.00 | 0.00 | 11.90 |
| AM - run outside - loops around gym in Seymour. foam roll before and after. 4.1 miles easy. 60 degrees and overcast
walks at work.
Lunch run on TM at gym: 2min. Interval Builder. 5.8 miles total - 42:51
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| Hoka Clifton 3 Miles: 11.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| AM - 20 min. elliptical and strength and conditioning at gym
PM run at home outside. Tipton LAke out and back - 10.3 miles - 1:29:15
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| Hoka Clifton 3 Miles: 10.30 |
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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 |
| Took this day off. Recovery week long over due
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 1.00 | 2.00 | 0.00 | 6.30 |
| AM - 2 mi. mod. on TM - 17
TM run - 3mi. cutdown 9-11mph. 4total - 26:40
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| Hoka Clifton 3 Miles: 6.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 1.00 | 1.00 | 0.00 | 5.00 |
| TM at gym in Columbus. alt. interval buildup. 5 total - 41:15
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| Hoka Clifton 3 Miles: 5.00 |
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| | Race: |
Indy 500 Fest Half (13.109 Miles) 01:22:20, Place overall: 97, Place in age division: 8 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.30 | 6.20 | 7.00 | 0.00 | 15.50 |
| Indy 500 Half in downtown Indy this morning. Got there a little late and got in a little over a mile with some strides just in time to stand around and get ready to fight the crowd. The crowd was an issue for the first half mile and then spread out. Great weather anf course conditions - prime for a PR for most, with their PR fitness. Training for ultra is not what gets me PRs in halves and shorter stuff apparently. Starting to come to terms with that fact. Backed down the pace after about 5k and settled in to something more in the MP range. As a test, I put he pedal back down after some miles of MP. railed off about 3 miles and cooled it back off for a less than spectacular 1:22:20.
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| Saucony Ride 9 - Blue Miles: 15.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.40 | 0.00 | 0.00 | 0.00 | 23.40 |
| AM - LR on trail in Brown County SP. Checking for the trail clearing and conditions after all the storms. Ran from the shelter half way up North Tower. Out bike trails and over to Trail 8 and Trail 9. There were only a couple down trees on Tr. 8 and a lot of mud. Got pretty rough at the end, turned off on Green Valley without realizing it, but, it was good to get out for a longer time on feet. 23.4 miles - 4:16:25. One handheld of water with 2.5 scoops of Tailwind was almost enough.
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| Hoka Clifton 3 Miles: 23.40 |
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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 |
| Easy TM running in AM and at lunch. 2 and 3 mi. walk jog. Did some good strength and conditioning work - squats, lunge, core for about 15minutes.
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| Hoka Clifton 3 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
| AM - hill running on Burkhart of RR track. Had to go to bathroom abruptly.
walk at work
Lunch run a t Muskatatuck. GPS not working. Loops around Hunt-Richart on trail. A little soggy. about 5.5 miles
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| Hoka Clifton 3 Miles: 8.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 1.00 | 1.00 | 0.00 | 8.00 |
| AM - TM interval builder at gym - 5 miles - 36:42
Lunch running - 3 mi. grass loops around church close to work.
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| Hoka Clifton 3 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.80 | 0.00 | 0.00 | 0.00 | 3.80 |
| AM - TM walk and foam roll at gym.
Lunch - Trail run at Silver Trail Trail after work meetings in Clarksville. 2.3 miles easy pace. Muddy
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| Hoka Clifton 3 Miles: 3.80 |
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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 |
| TM walk and foam rolling. Taking it easy in prep for tomorrow. will likely drop down to 50k tomorrow. 3 weeks out from Kettle M 100, 50 Miles may be too much
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| Hoka Clifton 3 Miles: 1.00 |
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DWD 50k (31.069 Miles) 05:27:04, Place overall: 5, Place in age division: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 31.20 | 0.00 | 0.00 | 0.00 | 31.20 |
| 3 weeks out from Kettle M 100, 50 Miles was going to be too much. Decided at the drop down point around 25 miles to drop down to 50k. Probably a good choice. The trails were pretty muddy and a lot of down trees still. Missed a turn and added on about 1 mile again. OVerall a fun time with all the Quaff people out running relays and other various distances. 31.2 miles at 50 mile pace/effort was a great final big long run.
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| Saucony Peregrine - Black Miles: 31.20 |
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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 - went to the zoo for mother's day
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| Easy run on trail at muskatatuck - about 4 miles. Getting hot!
walk at work
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| Saucony Ride 9 - Blue Miles: 5.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.90 | 2.00 | 3.00 | 0.00 | 7.90 |
| Lunch run on TM - got some new kicks from a work buddy. Saucony Triumph. Felt a little big last time I tried them on. They seemed fine today. 5mi. Cutown 9mph up to 10.8 mph. Decent energy level and leg health/condition. 7 total - 48 min.
walk at work
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| Blue Triumphs Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
| walks at work. Run of mst of the Seymour Half Mar. course on a long lunch. about 13 miles with some pickups at the end - 1:44:03. Getting pretty warm and was really windy today.
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| Blue Triumphs Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.15 | 0.00 | 0.50 | 0.00 | 9.65 |
| AM - TM run at gm - pouring rain and lightning outside. 2.8 walkjog followed by foam rolling
Lunch run outsdie - 75, sunny, and windy. Ran over to track and did 4x200 picking it up a bit to get some turn over. 6.1 total about 50 min.
PM walk with kids and wife at Mill Race
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| Saucony Ride 9 - Blue Miles: 2.80 | Blue Triumphs Miles: 6.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.90 | 0.00 | 0.00 | 0.00 | 1.90 |
| 2 walks at work that I oforgot abou until they showed on strava.
Tapering down for the bigun on June 3.
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| | Race: |
Seymour Half Marathon (13.109 Miles) 01:21:57, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.90 | 0.00 | 13.10 | 0.00 | 15.00 |
| Seymour Haf Marathon this morning. Humid and a little warm with little wind. Overcast, fortunately, also. Humidity ate me up quickly. Putting forth good effort for about 6:15-6:20 average most of the way. HM fitness not what is once was. 6:05, 15, 04 118, 06, 20, 19, 16, 16, 20, 20, 22, 18, 5:07 for partial
New course finished on the high school track, which was cool. 13.1 - 1:21:57
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| Hoka Clifton 3 Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM - run outside. Out and back to Syc LAnd Trust. 1 loop around and back. nice weather. it poured rain on me first part of the run. stopped for a couple bathroom breaks, but, felt pretty tight at beginning and end of run otherwise. 15 miles - 2:13:26. 1mile hike with kids
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| 17 - Salomon Speedcross 3 - Black Miles: 1.00 | Hoka Clifton 3 Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.85 | 0.00 | 0.00 | 0.00 | 5.85 |
| AM - TM walk w/ foam rolling,
2mile jog on lunch
3 walks at work
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| Blue Triumphs Miles: 5.85 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.95 | 0.00 | 0.00 | 0.00 | 0.95 |
| AM - foam rolling and 5 miles on Bike Trainer - mod. effort about 20 min.
walk at work
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| Stationary Bike Miles: 5.00 | Blue Triumphs Miles: 0.95 |
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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 |
| Took the day off. Full taper mode in effect
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.00 | 4.40 |
| walk at work and easy run in evening around the neighborhood
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| Blue Triumphs Miles: 4.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.95 | 0.00 | 0.00 | 0.00 | 8.95 |
| AM - TM walk jog at gym about 3mi.
walk at work,
5 miles lunch run around burkhart loop - easy pace
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| Blue Triumphs Miles: 8.95 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| AM - easy pace - last effort over 1 hour prior to KM 100. 10 miles - 1:30:33. Nice temperature, but, the humidity is little scary.
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| Hoka Clifton 3 Miles: 10.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.59 | 0.00 | 0.00 | 0.00 | 3.59 |
| AM - easy run around the fairgrounds and nieghborhood
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| Blue Triumphs Miles: 3.59 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| Trail run with the big Quaff group in BCSP. 6.7 miles in about an hour. Great day and weather
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| Hoka Clifton 3 Miles: 6.70 | Blue Triumphs Miles: 0.50 |
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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 |
| Walks at work and jogging in the grass around the church at lunch
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| Blue Triumphs Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.70 | 0.00 | 0.00 | 0.00 | 4.70 |
| walks at work and jog at lunch.
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| Blue Triumphs Miles: 4.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 208.19 | 13.20 | 28.60 | 0.00 | 249.99 |
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| Hoka Clifton 3 Miles: 130.30 | Saucony Ride 9 - Blue Miles: 23.40 | Saucony Peregrine - Black Miles: 31.20 | Blue Triumphs Miles: 59.04 | 17 - Salomon Speedcross 3 - Black Miles: 1.00 | Stationary Bike Miles: 5.00 |
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