| 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 | | 129.78 | 53.45 | 10.50 | 12.35 | 206.08 |
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| Saucony Kinvara - White And Red Miles: 98.25 | Black Nike Lunar Fly 2 Miles: 53.94 | Old New Balance 595 Miles: 5.20 | Barefoot Running Miles: 4.00 | Black And Blue Nike Lunar Fly - Flats Miles: 12.25 | Saucony Mirage - Black And Red Miles: 31.45 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.70 | 2.50 | 1.00 | 0.00 | 7.20 |
| 10 k treadmill ladder workout - start @ 7mph, increase to 9.1 mph through 5 mi., 1.2 mi. cooldown @ 7 mph Total time 6.2 mi. in 46:24 (7:28s)
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| Saucony Kinvara - White And Red Miles: 6.20 |
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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 - Lake Cumberland | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 0.00 | 0.00 | 0.75 | 5.50 |
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AM Run - 85 deg. - State Dock Boat Ramp (Lake Cumberland) Hill Workout - 1.4 mi. warmup, 3 x 0.37 mi. hill repeat, jog back down recovery, 2.2 mi. cooldown
total - 5.5 mi. in 48:20
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| Saucony Kinvara - White And Red Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.15 | 0.00 | 0.00 | 0.00 | 4.15 |
| AM run - 85 deg. - slooooow 4 mi. at Lake Cumberland in 40:51 (9:51s) |
| Saucony Kinvara - White And Red Miles: 4.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| Put on 8 lbs over the weekend at the lake. - Note to self - diet consisting of beer and hot dogs = weight gain and poor split times :) Weight last night = 155 lbs, weight after run today = 152 lbs. PM Run - after work 5pm - 88 deg.: mod. 10 mi. - Tipton Lakes Course 8:14, 7:55, 7:50, 7:58, 7:55, 7:35, 7:55, 7:43, 7:32, 8:12, 0.2 in 1:49 10.2 mi. in 1:20:40 (7:55s)
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| Saucony Kinvara - White And Red Miles: 10.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.13 | 1.00 | 0.00 | 0.00 | 12.13 |
| Feeling some serious after effects of weekend at the lake. 5 pm run after work - 90 deg. - Slow 4 mi. - 33:52 - w/ last mi. 7:30ish 7 pm run - Still hot - Sloow 1 mi. jog w/ dog - 12:42, sloow 1.93 mi. alone - 18:15 8:30 pm run - Slow 5.2 mi. Walmart to House - 46:00 (8:51s)
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| Black Nike Lunar Fly 2 Miles: 2.93 | Saucony Kinvara - White And Red Miles: 4.00 | Old New Balance 595 Miles: 5.20 |
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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 |
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Slow 7 mi. - 62:54 (9:00s)
Be in Vegas and then Hawaii next week!
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| Black Nike Lunar Fly 2 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.50 | 0.00 | 0.00 | 5.50 |
| 5.5 miles in 40:00 - AM Run on the treadmill at the Venetian Spa Resort Fitness Center in Las Vegas, NV. |
| Saucony Kinvara - White And Red Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 1.00 | 7.00 |
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AM Treadmill Run @ Venetian Spa Resort and Spa Fitness Center in Las Vegas, NV
7 mi.. run - total time - 49:20
1.5 mi. warmup,
0.75 mi. @ 9.4 mph, 0.25 mi. @ 9.7 mph, 0.25 mi. rest
3 x 0.75 mi. @ 9.5 mph, 0.25 mi. @ 10 mph, w/ 0.25 mi. rests
0.75 mi. cooldown
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| Saucony Kinvara - White And Red Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 4.00 | 0.00 | 0.00 | 5.25 |
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Venetian Fitness Center in Las Vegas - AM Treadmill Run:
5 mi. total time = 40:00
1 mi. warmup,
4 mi. in 28:45
0.25 mi cooldown
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| Saucony Kinvara - White And Red Miles: 5.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.25 | 0.00 | 0.00 | 8.25 |
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8.25 mi. around 1.5 mi. loop around Hilton Hawaiin Village Resort in Honolulu, HI
Majority of loop runs along paved path right next to beach - Today it was about 75 degrees at 6 am (when I ran) Light rain made it feel about perfect and also made a double rainbow that stretched from the sea to sea for both bows! What a great way to start our vacation in Hawaii!!
8.25 mi. in 62:17 (7:33s)
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| Saucony Kinvara - White And Red Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 7.50 | 0.00 | 0.00 | 7.50 |
| 7.5 mi in 54:30 (7:15s) in Honolulu, HI around 1.5 mi. loop around our resort (Hilton) - 6am run - 75 degrees and overcast - Another beautiful day in Hawaii running along the beach - We're going parasailing later today. My diet is going to be terrible this week :) I'm going to gain some weight.
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| Saucony Kinvara - White And Red Miles: 7.50 |
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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 |
| Honolulu, HI - Hilton loop x 4 - 7 am run - 6 mi. in 52:17 - Half Rainbow - 1st lap with Tiff                     - 1 pm - Hot - 4 mi. Barefoot Beach Run - Down Waikiki Beach and back                        lots                       of tourists made it slow going - 4 mi. in 39:54. Ripped a horrible blister on my left big toe.
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| Saucony Kinvara - White And Red Miles: 6.00 | Barefoot Running Miles: 4.00 |
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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 - volcano tour at Big Island | |
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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 |
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Honolulu, HI - 6:30 am run - Hilton Loop- 6mi. - 50:00. Starting to feel the beer and poor dieting!! :) Gained weight
North Shore tour all day - about 2 mi. walking along beach and botanical garden, swim up to waterfall
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| Saucony Kinvara - White And Red Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| Honolulu, HI - Hilton Loop - Last Day - Good run this morning - extra work at North Shore tour helped keep the weight gain to a minimum, apparently. Not as much alcohol drank yesterday, either :)
6 mi. in 41:21
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| Saucony Kinvara - White And Red Miles: 6.00 |
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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 today - zero sleep - took red eye from HNL to SNF to DAL to LEX and then drove home to Columbus, IN. Time to get some sleep for work tomorrow :( | |
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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 |
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Back from vacation - gained 12 pounds! :) 160 lbs before run, 156 lbs after run today
4:30 PM Run after work - Terrace/Tipton Lake - usual route - extremely hot! (95 deg.) - slow pace. Still feeling effects of jet lag and vacation... 7 mi. - 61:07
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| Black Nike Lunar Fly 2 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 1.00 | 0.00 | 9.00 |
| 9 mi. - 5 pm treadmill run @ home - there's a heat index of 107 degrees here in Indiana!
| 9 mi.- total time = 71:30 (7:56s),
0-4mi. @ 7mph, 4-4.5mi. @ 7.5 mph, 4.5-8 mi. @ 8mph, 8-8.5
mi. @ 8.5 mph, 8.5-9 mi. @ 9 mph |
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| Black Nike Lunar Fly 2 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.67 | 0.00 | 0.00 | 2.50 | 8.17 |
| Break in the heat today - only 85 deg. (overcast) 5 pm - Southside Elem. School - Track workout: 1 mi. warmup, 1 mi. - 5:39, 0.5 mi. rest, 2x800m - 2:51, 0.25 rest, 2:53, 0.25 rest, 2x400m - 1:14, 0.125 rest, 1:12
3.4 mi. easy cooldown
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| Black Nike Lunar Fly 2 Miles: 8.18 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 3.00 | 1.00 | 0.00 | 6.00 |
| extremely hot again - 97 deg. (110 deg. Heat index) - 4:30 PM treadmill run - 6 mi. - 7.5 mph 0-2 mi., 8 mph 2-5 mi., 8.5 mph 5-5.75 mi., 9 mph 5.75-6 mi. 6mi - 45:40
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| Black Nike Lunar Fly 2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.93 | 2.00 | 0.00 | 0.00 | 6.93 |
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Laid down for a nap at 6:30 last night and wound up sleeping through the night... oh well - guess I needed it.
Slow 5 mi. in the heat 43:07 - tonight after work... 2 mi. on treadmill - 14:35 and then on to Paula Dean Buffet at Horseshoe Indiana! Its extremely hot again today - 107 deg. with heat index
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| Black Nike Lunar Fly 2 Miles: 6.93 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.40 | 4.50 | 0.50 | 0.50 | 6.90 |
| Still hot outside - 101 deg. with heat index 2 treadmill workouts - 3.9 mi. in 28:40 (inc. from 7.5 mph to 10 mph every half, last 0.9 slow (7 mph), light core work - 10 min. situps/pushups, 3 mi. - 23:00
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| Black Nike Lunar Fly 2 Miles: 6.90 |
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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 - Diet was terrible this weekend :( - Feel Sick | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.60 | 0.50 | 4.00 | 0.00 | 9.10 |
| Feeling sick today - oh well, gotta get some mileage in: 2 Treadmill workouts -- 5.1 mi. - 37:40: 1 mi. WU @ 7.5mph, 0.5 mi. pickup @ 8.5mph, 1 mi. @ 9.5mph, 0.25 mi. rec. jog 7mph, 1 mi. 9.5 mph, 1.35 @ 7 mph Running actually made me feel a little better... 4 mi. - 29:55: 1 mi. WU 7 mph, 0.5 mi. @ 9 mph, 0.5 mi. 9.5 mph, 0.75 mi. rec jog 7 mph, 1 mi. - 9.5 mph, 0.25 mi. CD - 7mph
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| Black And Blue Nike Lunar Fly - Flats Miles: 4.00 | Saucony Kinvara - White And Red Miles: 5.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 2.00 | 0.00 | 0.00 | 8.25 |
| 6PM - 8.25mi. in heat (93 deg. w/ heat index) - 8:09, 7:35, 8:03, 8:34, 8:20, 8:15, 7:20, 8:11, 0.25 in 1:54 |
| Black And Blue Nike Lunar Fly - Flats Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 2.50 | 8.00 |
| Two str8 weeks above 90 degrees. PM treadmill workout: 8 mi. in 58:22: 1 mi. warmup, 0.5 mi. mod., 2 x 1mi. 10 mph (6:00s) and 800m 10 mph (3:00), 0.5mi recovery jogs, 3 mi. easy
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| Saucony Kinvara - White And Red Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.50 | 0.00 | 2.00 | 6.75 |
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New Shoes - Saucony Mirage
PM Treadmill run:
1 mi. warmup - 7:22
2 mi. pace - 12:30
3 mi. total - 19:52
PM run near dark-
3.75 mi. - 30:00 at Two Mile Rd. off SR111 near Horseshoes, IN (waiting for Tiff at 4th St. in Louisville)
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| Saucony Mirage - Black And Red Miles: 6.75 |
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| | Race: |
AFB Mare a Thon (3.1 Miles) 00:19:38, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 3.10 | 19.10 |
| AFB Mare-a-Thon in Shelbyville, KY: 0.5 mi. warmup, Smaller race so I started in the front: 5:46, 6:15, 6:55 3.1 mi. in 19:38 It was about 80 degrees and humid, and rolling terrain. Was with lead group until turn around (1.5 mi.) couldn't maintain pace - really bombed last 1.1 mi. Next 5k - I will start at 6:05 and try to maintain that pace. I got a little distracted by being with the lead group and went out a little fast. 5th overall, 1st in age group Traveled on down the road to my hometown - Lexington, KY for a wedding. Tiff and I ran slow 2 mi. together in 20:48 - 10:30 am - already getting hot. HAd Tiff drop me off over at the new Legacy Trail and set out to run a slow 14 mi. Turns out I didn't bring nearly enough water and really died at about 11 mi. in. 12.86 mi. in 2:02:27 - started at 8:40s ended up at 10's. Walked a half mi. and jogged the last 0.6mi.
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| Saucony Kinvara - White And Red Miles: 3.60 | Saucony Mirage - Black And Red Miles: 15.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 2.20 | 0.00 | 0.00 | 9.20 |
| slow 9.2 - 8 pm - 85 deg. -- Last 2 MP - New course - CR 200/CR 400 |
| Saucony Mirage - Black And Red Miles: 9.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 129.78 | 53.45 | 10.50 | 12.35 | 206.08 |
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| Saucony Kinvara - White And Red Miles: 98.25 | Black Nike Lunar Fly 2 Miles: 53.94 | Old New Balance 595 Miles: 5.20 | Barefoot Running Miles: 4.00 | Black And Blue Nike Lunar Fly - Flats Miles: 12.25 | Saucony Mirage - Black And Red Miles: 31.45 |
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