| 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 | | 184.65 | 29.00 | 23.10 | 1.25 | 238.00 |
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| Pool Running Miles: 37.00 | Black Nike Lunar Fly 2 Miles: 100.60 | Black And Blue Nike Lunar Fly - Flats Miles: 6.00 | Mountain Bike($50 Walmart 10 Speed) Miles: 9.00 | Saucony Kinvara - White And Red Miles: 74.10 | Old New Balance 595 Miles: 1.00 | Old Asics Gel Miles: 18.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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1 hr. pool running in morning - 5 min. interval, 2 min. rest = 6 mi.??
1.5 hr. pool running evening - " =9 mi. ??
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| Pool Running Miles: 15.00 |
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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 |
| 1 hr. pool running | |
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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 |
| 1 mi. easy on treadmill - leg still hurting and very tight | |
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| | Race: |
Edinburgh 4 miler (4 Miles) 00:26:30, Place overall: 3, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 4.00 | 0.00 | 5.00 |
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1 mi. warmup, lots of stretching, 4 mi. race 26:30 (6:38/mi.)
- achilles tendon/calf hurt - very tight whole run
very small race - 4th place was 8 minutes behind me...
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| Black Nike Lunar Fly 2 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 - leg extremely sore | |
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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 |
| 1 hr. pool running - floatation belt in deep end | |
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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 |
| 1 hr. pool running - floatie blet in deep end - 5 min. interval hard, 2 min. rest | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.30 | 0.00 | 0.00 | 0.00 | 2.30 |
| 2.3 mi. - 1 mi. easy WU, 1 mi. MP - leg feels shaky, but not sore/tight, CD, lots of stretching, icing |
| Black Nike Lunar Fly 2 Miles: 2.30 |
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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 |
| 40 min. pool running - deep end with floatie belt | |
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| | Race: |
Carmel Marathon (26.2 Miles) 04:06:45 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.20 | 7.00 | 0.00 | 0.00 | 26.20 |
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Previous 2 weeks leading up to race - off road running due to injury (tendonitis). Pool running did not maintain training that had preceded injury.
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| Black Nike Lunar Fly 2 Miles: 26.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| Legs extremely sore, lots of stretching |
| Black Nike Lunar Fly 2 Miles: 1.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| 10k easy - 51:0, still very sore in quads |
| Black Nike Lunar Fly 2 Miles: 6.20 |
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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 1:02:40 - evening - quads still sore from Carmel on Saturday |
| Black Nike Lunar Fly 2 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 3.00 | 1.00 | 0.00 | 8.40 |
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8 mi. run 59:46 - 1 mi. warmup, 3 mi. slow, 3 mi. negative splits, 6:30 last mile, 0.4 mi. back to house - cooldown
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| Black Nike Lunar Fly 2 Miles: 8.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 0.00 | 0.25 | 8.00 |
| slow 8 mi. w/ 4x100m intervals at end |
| Black Nike Lunar Fly 2 Miles: 8.00 |
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1 mi. warmup + Frankfort 5 miler (morning) + slow 10 (afternoon) (5 Miles) 00:33:35, Place overall: 15, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 5.00 | 0.00 | 16.00 |
| 1mi. warmup, Frankfort 5 miler - Could've run 6:15s I think if still in same shape as before carmel mar. and time off for injury - mile in 6:10, slowed down to 6:30 for mile 2. Sick feeling in stomach for 3 mi. on - need to lay off the coffee in the mornings. Avg. = 6:43/mi. 2nd in age group.
10 mi. slow in afternoon on new Legacy Trail in Lexington, KY. Trail is great scenic route with several steady climbs - heat was issue - 80deg. and climbed to 85 deg. when sun came out. First 5 in 40:00, hit the wall at 7 or 7.5 mi. - Total Time 1:25:00 (avg. = 8:30/mi.)
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| Black Nike Lunar Fly 2 Miles: 16.00 |
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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 |
| 6 mi. very slow and easy - 56:50 |
| Black And Blue Nike Lunar Fly - Flats 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 |
| easy 8 mi.- 1:06:40 (8:20s) 4 mi. MP - 28:32 (7:08s)
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| Black Nike Lunar Fly 2 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 1.00 | 0.00 | 0.00 | 8.00 |
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About 75deg., overcast, mod. humidity @ 7pm x-train: 9 mi. on bike- 40:32 (4:30/mi.), light stretching
mod. 8 mi. w/ last mi. at MP (7:07), Total Time - 1:04:45 (8:06/mi.) Amazed at difficulty of the bike-run transition
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| Black Nike Lunar Fly 2 Miles: 8.00 | Mountain Bike($50 Walmart 10 Speed) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 4.00 | 0.00 | 11.00 |
| New Shoes! Saucony Progrid Kinvara - Feel Super Light after running in Nike Lunar Glide 2. 11 mi. run. Warmup: 3 mi. easy with Tiff./1 mi. alone, 3 x 1 mi. Hill Repeats w/ 0.5 mi. recovery jogs - 6:45, 6:45, 6:35, 1 mi. flat Threshold Run - 6:09 1.5 mi. easy cooldown
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| Saucony Kinvara - White And Red Miles: 11.00 |
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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 |
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Slooow 4 mi. -- 37:04 Legs heavy today, rest up for next 3 days (long run and 2 races)
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| Saucony Kinvara - White And Red Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 3.00 | 1.00 | 0.00 | 14.00 |
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14 mi. in Seymour w/ FREYGUY - PM run after work: easy 10 mi.- 1:28:51 (8:53s)
mile 11-14 -- 7:07, 6:31, 7:27, 7:32 Last 4 mi. - 28:37 (7:09s) Total time = 1:59:05
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| Saucony Kinvara - White And Red Miles: 14.00 |
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Firecracker 5k (3.1 Miles) 00:19:17, Place overall: 10, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 0.00 | 3.10 | 0.00 | 8.50 |
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1 mi .warmup (8:15), strides
Race - 5k in Columbus, IN - hilly course through a Tipton Lakes neighborhood
1 mi. - 5:44,
2 mi. - 6:29
3 mi. - 6:28
Overall Time - 19:17
Easy 1 mi. walk/jog w/ Indy (our retarded puppy) in old New Balances
Bean Blossom Half Marathon is tomorrow in Martinsville, IN (Morgan Monroe State Park near Bloomington)
PM run (ate too much) - slooow 3.4 mi. - 33:22
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| Saucony Kinvara - White And Red Miles: 4.10 | Old New Balance 595 Miles: 1.00 | Old Asics Gel Miles: 3.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 8.00 | 3.00 | 0.00 | 16.30 |
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I think God does not want me to run the Bean Blossom Half Marathon! :) I tried to run it last year and was thwarted by an unexpected road closure. This year I slept right through my alarm - 3 different times were set to go off!! Woke up at 6:30 instead of 5:00. Oh well - went out and ran pretty good 8 mi. tempo run. Judging by how hard I was pushing near the end to maintain pace, I should be thankful for oversleeping this morning !! :) AM run: 1 mi. warmup - 9:30 8 mi. tempo - 54:40 (6:50s) 2 mi. cooldown - 21:08
PM run: 1 mi. warmup - 7:51 3 mi. threshold run - 19:47 - 6:56, 6:31, 6:20 1.3 mi. strides/cooldown - 2 x 100m pickups
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| Saucony Kinvara - White And Red Miles: 9.00 | Old Asics Gel Miles: 7.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.60 | 0.00 | 0.00 | 0.00 | 7.60 |
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PM Runs: 5pm - slooooow 7.6 mi. - 1:11:03 (9:21)
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| Old Asics Gel Miles: 7.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 1.00 | 1.00 | 1.00 | 7.40 |
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PM Track - semi-workout: 2 mi. warmup 1 mi. Threshold - 6:30, 0.25mi. recovery jog
1 mi. Pickup - 5:49, 0.5 mi. recovery jog,
1 mi. MP - 6:48, 1.65 mi. cooldown total = 7.4 mi, 1 hour
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| Saucony Kinvara - White And Red Miles: 7.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 2.00 | 1.00 | 0.00 | 5.00 |
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Had a nice 3 hr. nap today - Late PM Treadmill run afterward (1% incline) - 5 mi. - 1 mi. 7mph, 2 mi. 7.3mph, 8.3mph, 8.6, 0.5 @ 9mph, 0.5 @ 9.3mph 8:34, 8:13, 7:13, 6:58, 3:20, 3:14
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| Saucony Kinvara - White And Red Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.60 | 0.00 | 0.00 | 0.00 | 19.60 |
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7pm start time - Slow 19.6 mi. Columbus Out and Back Route - 90 deg start, 75 deg. finish Waters/gatorades that were set out along course were stolen... Anyway, Nathan and I got the mileage in: 19.6 mi. - 2:50:31 (8:42/mi.) Splits: 8:17, 8:00, 8:08, 8:23, 7:58, 8:48, 8:38, 9:05, 9:34, 8:57, 9:04, 9:16, 9:23, 8:43, 8:47, 9:20, 8:32, 9:22, 7:19, 0.6 in 4:50
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| Saucony Kinvara - White And Red Miles: 19.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 184.65 | 29.00 | 23.10 | 1.25 | 238.00 |
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| Pool Running Miles: 37.00 | Black Nike Lunar Fly 2 Miles: 100.60 | Black And Blue Nike Lunar Fly - Flats Miles: 6.00 | Mountain Bike($50 Walmart 10 Speed) Miles: 9.00 | Saucony Kinvara - White And Red Miles: 74.10 | Old New Balance 595 Miles: 1.00 | Old Asics Gel Miles: 18.30 |
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