| 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 | | 166.16 | 24.00 | 10.10 | 16.10 | 216.36 |
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| Saucony Mirage - Black And Red Miles: 209.85 | Saucony Kinvara - White And Red Miles: 6.50 | Mountain Bike($50 Walmart 10 Speed) Miles: 28.63 | Swimming Miles: 2.54 | Mountain Bike - Tiff's Eddie Bauer Miles: 25.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.90 | 0.00 | 3.10 | 0.00 | 12.00 |
| Treadmill run after work - 0.5 mi. warmup, 3.1 mi. tempo run - 19:38, 0.4 mi. CD -- Total: 4 mi. - 27:22 slooow 8 mi. - 8 pm - 85 deg. -- Terrace Lake course - 1:14:17 Legs sore this morning and for first run...
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| Saucony Mirage - Black And Red Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 5.00 | 9.00 |
| 8 pm track workout: 1.2 mi. WU, 5 x 1 mi. Intervals (6:10 goal - 5:58, 6:07, 6:11, 6:19, 6:20), 0.25 recover jogs, 1.5 mi. CD -- ate too soon before run -- "felt" it on last lap of 4th rep - had to make a pit stop at school :) |
| Saucony Mirage - Black And Red Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.80 | 2.00 | 0.00 | 0.00 | 8.80 |
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95 deg and humid again today - 5 pm treadmill run - slow 3 - 25:44, 8 pm run - slow 5.8 mi. - 49:18 - 1st 2 mi. w/ Tiff, 4.8 mi. alone
15 min. core work - 4 sets abs, pushups, legs (1-leg squats, dips and lunges), back - arm raises
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| Saucony Mirage - Black And Red Miles: 8.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.60 | 0.00 | 0.00 | 3.50 | 12.10 |
| 5:30 pm run - 90 deg. - Mill Race Park People Trail - Course 2 mi. w/u, 2 mi. 12:58, 1 mi. recovery jog, 1 mi. 6:14, 0.5 mi. rec. jog, 0.5 mi. 2:57, 1 mi. c/d 8:00 pm run - 85 deg. - Run around Shadow Creek Neighborhood
Slow 4.1 mi. w/ Tiff. - 40:58
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| Saucony Mirage - Black And Red Miles: 12.10 |
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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 Today - Light 15 minute core workout - 3x pushups (20,15,15), 3x situps (50x bikes, 50x obliques, 50x 1-leg raised crucnch), 2x 10lunges, 1 legged squats
Tomorrow - AM - 12 mi. run and - PM - Midsummer Night's Run - 1mi. and 5k races - in Lexington, KY
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Midsummer Night's Run 5k (3.1 Miles) 00:19:03, Place overall: 70, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.65 | 0.00 | 0.00 | 4.10 | 18.75 |
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7 am run - 75deg. at start - legs feel good after day off. mod. 12 miler w/ Columbus Run Club - 12.25 in 1:38:40 (8:00s) Midsummer's Night Run 5k and 1 miler (w/ WU and CD): 1mi. @ 6pm - 3rd overall -- PR of 5:21, 5k at 8:30 pm - 19:03 (6:08s)
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| Saucony Kinvara - White And Red Miles: 6.50 | Saucony Mirage - Black And Red Miles: 12.25 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.90 | 0.00 | 0.00 | 3.50 | 8.40 |
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5:30 pm track workout with Nathan (Freyguy), 87 deg. -- 1 mi. W/U, 6 x 0.5mi. Intervals (3:00 goal) w/ 0.25 recover jogs -- 2:40, 2:57, 2:55, 2:58, 2:53, 2:55, 2 x 0.25 mi. sprints (1:10 goal) 0.25 recovery jog -- 1:14, 1:16, 1 mi. C/D, 10:00 pm core work (2x lunges, 1leg squats, 3x 20 pushups, 4x50 situps)
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| Saucony Mirage - Black And Red Miles: 8.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 1.00 | 0.00 | 0.00 | 14.00 |
| 5 pm - slow 10 mi. run - 1:28:30 8 pm - Slow 4 mi. run - FF (9:12, 9:17, 8:52, 6:45) - 34:09
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| Saucony Mirage - Black And Red Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 3.00 | 3.00 | 0.00 | 13.25 |
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Run-Bike-Run "Sandwich" starting at around 12pm (after dentist and repair on house) 1mi. W/U - 8:30, 2 mi. tempo - 13:08,
1 mi. C/D - 9:15,
14 mi. bike up to Mill Race Park and back - 1:03:15, slow 2.25 mi. - 18:10 8PM Run - 80 deg. - slow 3 mi. - 28:55 w/ Tiff, 4 mi. MP - 28:00 (7:22, 7:10, 7:00, 6:26)
13.25 mi. run, 14 mi. bike -- total today
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| Mountain Bike($50 Walmart 10 Speed) Miles: 14.00 | Saucony Mirage - Black And Red Miles: 13.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 2.00 | 0.00 | 0.00 | 9.50 |
| 6 pm run - nice weather - below 80 for first day in a while slow 9 mi. - 1:10:50 -- 8:13, 7:50, 7:58, 8:05, 8:05, 8:10, 7:46, 7:24, 6:55 -- easy 0.5 C/D 4:30
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| Saucony Mirage - Black And Red Miles: 9.50 |
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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 |
| 5 pm run - 85 deg. - Slooow 6 mi. - 53:00 -- Rest up for tomorrow morning's 22 mi. |
| Saucony Mirage - Black And Red Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.30 | 5.00 | 0.00 | 0.00 | 24.30 |
| 6 AM Long Run w/ FREYGUY: Nice Weather - in the 60's at start: 6 mi. from house to Commons to join Columbus Run Club for 10 miler out and back and then 6 mi. back to house. Back out about a mile from house, and then back.
8:04, 7:55, 8:26, 7:57, 7:49, 7:45, 7:35, 7:25, 7:20, 7:36, 8:15, 8:33, 7:35, 7:32, 7:38, 7:46, 8:00, 7:15, 7:11, 7:38, 7:10, 6:55, 8:31, 10:38, 0.3 in 2:18 24.3 mi. - 3:10:51
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| Saucony Mirage - Black And Red Miles: 24.30 |
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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 Today | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 4.00 | 0.00 | 9.30 |
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pm run interval workout + bike -- 6.35 mi. bike - over to Mill Race Park, 2 mi. W/U - 16:04, 4 x 1.0 mi. Intervals (6:09, 6:14, 6:05, 6:16) w/ 0.5 recover jogs, 6 mi. bike home, slow 1.2 mi. shake out run
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| Mountain Bike($50 Walmart 10 Speed) Miles: 12.35 | Saucony Mirage - Black And Red Miles: 9.29 |
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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 |
| PM - Easy 8 mi. - 1:06:56 (8:22/mi.) |
| Saucony Mirage - Black And Red Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 7.00 | 0.00 | 0.00 | 12.50 |
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4:30 pm - 2.28 mi. bike ride (popped tire), 9.25 mi. run - 2 mi. w/u (8:15, 8:08), 4 mi. MP (7:05, 7:00, 7:15, 7:20), 1.25 mi. rev. jog (11:19) 2 mi. MP (7:12, 7:06) 8:15 pm run - 3.25 mi -- 1.25 slow w/ dog - 14:11, 1 mi. easy, 1 mi. MP (8:36, 6:45)
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| Mountain Bike($50 Walmart 10 Speed) Miles: 2.28 | Saucony Mirage - Black And Red Miles: 12.50 |
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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 Today - Rest my sore legs - long run (24 mi. ?) tomorrow after work w/ Nathan, 14 miler 7am Sat morning
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.80 | 0.00 | 0.00 | 0.00 | 17.80 |
| Long Run in Seymour w/ Freyguy - 17.8 mi. - 2:34:53 13 mi. - 1:48:28 (8:20s) 4.8 mi. - 46:25 (9:40s) Taper Week almost over
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| Saucony Mirage - Black And Red Miles: 17.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| meant to go 14 mi. w/ Columbus Run Club - feeling a weird pain in my outer right knee/hamstring Oh well - 3 easy mi. - 29:40 -- rest up and hope it will be fine Sun. or Mon.
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| Saucony Mirage - Black And Red Miles: 3.00 |
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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 - injured knee - think its "runner's knee" :(
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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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Half a day off work - dentist - had to get painful temp crown for broken tooth. Took a nice nap from 1-4:30p
off running - injured knee - think its "runner's knee" :( tried swimming laps for first time in my life - wow - i can't freestyle swim :) just got a lot of water in my nose and lungs. Thrashed around in the water for about 30 minutes trying to swim - think I went about 200m... Easy 5.5 mi. bike ride - 31:20 (Tiff's bike)
Hopefully this knee will be better by end of the week
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| Swimming Miles: 0.12 | Mountain Bike - Tiff's Eddie Bauer Miles: 5.50 |
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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 - knee is tight and hurts still - another x train day - swim first - 4x120m - 6:00,4:30,4:30, 4:10 (pretty bad :)) easy 8 mi. bike ride (Tiff's bike) - 37:16
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| Swimming Miles: 0.30 | Mountain Bike - Tiff's Eddie Bauer Miles: 8.00 |
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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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easy bike - 12 mi. - 59:15
core work(left arm sore from swimming) - 50xcrunch, 10xpushup, 50xoblique, 10x pushup, 50xbicycles, 30xarm curls, 24xrows (back), 15xdeltpullraises, 20xlunges, 50xone-leg crunches Injuries drive me nuts!
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| Mountain Bike - Tiff's Eddie Bauer Miles: 12.00 |
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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 running - swimming at neighborhood pool - 3x90m w/u, 420m- 27 min in water - runner's knee? Don't know if it is - should be able to run tomorrow...
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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 |
| 2 easy miles - 20 min. -- testing out knee- still tight and sore - but felt like it started loosening up by end - will try slow couple miles and then run farther tomorrow |
| Saucony Mirage - Black And Red Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.32 | 0.00 | 0.00 | 0.00 | 4.32 |
| Slow - 1.2 mi. w/ Dog - 13:00, 2 mi. slow - 9:41, 8:47, 1.12 mi. slow - 10:00 Double core workout - pushups, situps, and light leg strengthening/stretching
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| Saucony Mirage - Black And Red Miles: 4.32 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.36 | 0.00 | 0.00 | 0.00 | 6.36 |
| Leg felt fine after about a half mile - ran 5 mi. - 40min. -- this was a good feeling swam after run - w/u--180m-7:15, 180-7:00, 210-8:15, 180-7:15, main--750m-31:45 the swim workout was tough! 1.36 mi. - 13:00 run for C/D
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| Saucony Mirage - Black And Red Miles: 6.36 | Swimming Miles: 0.94 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.12 | 0.00 | 0.00 | 0.00 | 6.12 |
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run easy pace - leg a little shaky, but no pain or tightness - 4.5 mi. before swim swim - 3x90, 390 -- total time - 21:45 1.62 mi. C/D total: 6.12 mi. - 55:50 Light core workout - 15 min.-legs,abs, pushups...
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| Saucony Mirage - Black And Red Miles: 6.12 | Swimming Miles: 0.41 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.11 | 4.00 | 0.00 | 0.00 | 8.11 |
| Knee feels much better!! 5pm run 7 mi. - 7:59,7:10, 7:22, 7:08, 6:50, 7:55, 7:40 6 pm Swim at neighborhood pool (working on freestyle breathing) 3x90m - 4:08, 3:25, 4:23 150m - 7:00 120m - 4:23 Total = 540m (0.3375mi.) - 23:34 6:30pm run C/D 1.11 mi. - 11:05
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| Saucony Mirage - Black And Red Miles: 8.11 | Swimming Miles: 0.34 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.75 | 0.00 | 0.00 | 0.00 | 2.75 |
| knee was little sore today - 8pm run with Indy for 1.75 mi. and then easy 1 mile alone |
| Saucony Mirage - Black And Red Miles: 2.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 166.16 | 24.00 | 10.10 | 16.10 | 216.36 |
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| Saucony Mirage - Black And Red Miles: 209.85 | Saucony Kinvara - White And Red Miles: 6.50 | Mountain Bike($50 Walmart 10 Speed) Miles: 28.63 | Swimming Miles: 2.54 | Mountain Bike - Tiff's Eddie Bauer Miles: 25.50 |
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