| 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 | | 295.55 | 39.25 | 25.00 | 0.50 | 360.30 |
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| Blue Triumphs Miles: 138.80 | Saucony Ride 9 - Blue Miles: 11.50 | Hoka One Infinite Miles: 131.27 | Saucony Omni 13 - Black Miles: 18.00 | Saucony Kinvara 6 - White Miles: 35.60 |
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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 |
| Lunch workout: 8x0.5 mi. reps - ran over to track from work. jogging 0.25 miles recovery btwn. Pretty slow: 3:11, 3:18 (stopped to open gate for track), 3:01 2:57, 2:53, 2:50, 3:03, 2:59. A little warmand the effort was there.
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| Blue Triumphs Miles: 9.30 |
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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 TM at gym b4 Str./Cond. 3 mi. 25:40. 20 minutes of Squats, Lunges, Panks
walk at work
Lunch run - easy 5miles - 43:11
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| Blue Triumphs Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| AM - walking on TM at gym - followed with some foam rolling.
Wife cut her finger pretty bad and had to go to ER. She's okay.
PM run after dinner - 10 miles out and back over tipton lakes - about 80. Sweat in the eyes sucks.
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| Saucony Ride 9 - Blue Miles: 11.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 0.00 | 0.00 | 6.60 |
| Lunch Run in new Hoka Infinites. 4.1 miles easy - 34min.
walks at work and at home in PM
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| Hoka One Infinite Miles: 4.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 40.00 | 0.00 | 0.00 | 0.00 | 40.00 |
| AM Long Long Run - 40 miles- 5:59:00. Tipton Triathalon was today with all kinds of different distance/sport combo races going on. 5k, 10k, Sprint Tri, Olympic Tri, Sprint Duathlon, Olympic Duathlon. Made for great company and water aid stations for most of the run. Ran the Olympic bike course and then the 5k loop that was set up in Tipton Lakes neighborhood.
Weather was great - 59 degrees to start, and about 75 at the end, though I got pretty sunbunred. Stayed on top of water and nutrition pretty well carrying my 2 handhelds and refilling. Initial mix was 3 scoops of Tailwind in each with te 12 ounces. After that, as it got more watered down, hydration did start lagging, but, I never got too low.
The left foot is a problem, now. It really started hurting after about 50k. All road for these long runs will probbly have to change. Good run, and solid effort at the end. PR for training LR distance.
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| Hoka One Infinite Miles: 40.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.15 | 0.00 | 0.00 | 0.00 | 11.15 |
| Lunch run in all grass - out and back to Tipton Lakes area. 11.15 miles slow and tired legs - 1:44. Left foot is doing okay, actually.
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| Hoka One Infinite Miles: 11.15 |
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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 - Needed it, wanted it, Did it
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.80 | 0.00 | 0.00 | 0.00 | 4.80 |
| AM - TM walk and foam roll at gym.
walks at work
lunch run in grass - a couple miles
recovery mode for these couple days
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| Saucony Omni 13 - Black Miles: 2.80 | Hoka One Infinite Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 1.75 | 2.75 | 0.00 | 11.60 |
| AM TM workout at gym: 8 x 2min/2min. 2min. on/2min. mod. -- 10mph up to 11mph "on"
6mi. total - 42:00
walks at work
Lunch workout at gym on TM: 2 x 6min. hill slogs
Run over to gym, TM, run back moderate. 4.7 total
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| Blue Triumphs Miles: 6.00 | Hoka One Infinite 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 - TM jog. Very sore from yesterday. Foam rolled after 3.2 miles
walks at work
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| Saucony Omni 13 - Black Miles: 3.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.90 | 0.00 | 0.00 | 0.00 | 6.90 |
| Lunch run at work - 5miles easy - 44:07
walks at work. Decent recovery week
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| Hoka One Infinite Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.10 | 12.00 | 0.00 | 0.00 | 23.10 |
| AM - Long Run AT workout - 4x3AT w/ 0.5 mi. btwn. Did not go well. Still "recovering", I guess. Ran around Columbus Ppl Trails.
Hung in there, though:
6:47, 57, 49 for first rep, 0.5mi. jog recoevery,
6:41, 6:50, 6:59, 0.5 jog
6:46, 39, 51, and then bumped in to Rajeesh.
Just picked it up and statyed with him through the last rep - turned in to 4 miles around 7-7:15 pace.
Well, that really finished me off. I struggled to jog the rest of the way home (~8ish miles)
23.1 miles total - 3:05:50
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| Blue Triumphs Miles: 23.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 2.00 | 0.00 | 0.00 | 16.50 |
| AM - Sycamore LTHarr. Lakes Out and back in the grass. Got a little warm. Saw a couple folks I knew during run. Picked it up for about 2 miles near the end. 16.5 miles total - 2:24.
One handheld of Tailwind single scoop and a Lara bar.
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| Blue Triumphs Miles: 16.50 |
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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 |
| Jude's first day of Preschool- pretty special day for some mommy's daddy's.
Afternoon run out Carr hill and Back. 11 miles - 1:34
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| Blue Triumphs Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 5.00 | 0.00 | 14.00 |
| AM - TM workout - 10x0.5mi. TH: 10mph up to 10.6 mph for reps. 10mph for last 3 as I started to really struggle. 9mi. total - 59:45
walk at work
PM shakeout after kid's bed time 4.1 mi. Easy in the grass around the jogging park
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| Saucony Kinvara 6 - White Miles: 6.00 | Saucony Omni 13 - Black Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.90 | 1.00 | 0.50 | 0.50 | 9.90 |
| AM - TM shakeout at gym - 3mi. jog
walks at work.
Lunch - jog to gym, TM workout: hill build +6xStrides up to 12mph., Strength/Condition - Lunges and Squats, jog back to work.
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| Blue Triumphs Miles: 3.10 | Hoka One Infinite Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.40 | 0.00 | 0.00 | 0.00 | 13.40 |
| AM walk jog on TM at gym. Foam rolling
walks at work
Lunch group run - 5miles around Burkhart loop - Very hot and humid
PM run after kiddie bed time. 3.5 miles around the hood all in grass
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| Blue Triumphs Miles: 6.50 | Hoka One Infinite Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 0.00 | 4.30 |
| AM - run on TM at gym. 4.3 miles building up a little bit. 36:46
A good bit of foam rolling after.
walk at work
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| Blue Triumphs Miles: 4.30 |
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| | Race: |
Sprint for the Spirit 5k (3.107 Miles) 00:18:28, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.50 | 2.00 | 3.10 | 0.00 | 24.60 |
| AM - Series 5k Race in town. 4mi. jog over to race down SR 11. Notice right out of the door that it is humid and rather warm already.
Race went okay: 5:50, 5:55, 6:03. Definietly an LT effort. Really working hard for 6:03. It s amazing the difference in training specificity and the associated results. I have run this course around 17:30 two times prior to making the rpimary focus ultra training and long runs.
Followed up race with a good deal of break time chatting with some folks. Caught up with seom Columbus Run CLub guys after seeing them pass by the finish line. A couple miles with those guys, and then some mile repeats on the track around Central Middle. Some football kid yelled at me to put on a shirt, so I decided to go over and run laps around their practice (silently). Only got 2 reps in, but it was good to put in as many faster miles.
17 miles total more after race.
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| Blue Triumphs Miles: 24.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.40 | 10.00 | 0.00 | 0.00 | 22.40 |
| AM - LR w/ 10 AT - struggle-mode: as slow as 7:12, fastest - 6:40...
Left at 9am and it was pretty warm, but, still understanding that fitness of this kind is not as god as it has been.
22 miles total - 2:56:19
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| Saucony Kinvara 6 - White Miles: 22.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.90 | 0.00 | 0.00 | 0.00 | 11.90 |
| Easy 5 at lunch - Burkhart loop
walks at work
Easy 5 PM after kidbed - Deaver loop around house
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| Saucony Omni 13 - Black Miles: 5.00 | Hoka One Infinite Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.40 | 2.00 | 1.50 | 0.00 | 11.90 |
| AM - TM Interval Builder - 7 miles total - 46:48
walks at work
3 mile shakeout around neighborhood after kidbedtime
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| Blue Triumphs Miles: 10.00 |
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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 |
| AM - TM WU before 15 minutes of Lunge, Squat, and Pushup - 2miles
walks at work.
Easy 10k at lunch - out and back Agrico
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| Blue Triumphs Miles: 2.00 | Hoka One Infinite Miles: 6.22 |
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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 |
| walked at work. Off running - feeling sick. Quite a cold manifesting today.
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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 - feeling sick. Quite a cold I have. Took a day off work and everything
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| | Race: |
Melonfest 5k (3.107 Miles) 00:18:59, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.55 | 0.00 | 3.15 | 0.00 | 4.70 |
| Got alot of sleep on some nyquil/tylenol in me. Feel better. not 100%, but, gave the 5k race in Brownstown a go. pretty rough - 5:49, 6:05, 6:xx. Held on to 2nd. Winner smoked everybody in lower 16:xx. Try another good night's sleep and a LR omorrow in the cooler temps.
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| Hoka One Infinite Miles: 4.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 31.00 | 0.00 | 0.00 | 0.00 | 31.00 |
| Decent considering still not 100% over sickness. blowing out a lot of snot still. Cool temps and a great morning for a run. Grand View loop and some Ppl trail add on miles after to make the mileage. walking breaks included, but, held it together in the lower 8 minute range for while. 31 miles - 4:29:10. OTook a bathroom break in the Grandview Woods, where a horsefly also met his untimely demise near by.
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| Hoka One Infinite Miles: 31.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.90 | 0.00 | 0.00 | 0.00 | 3.90 |
| TM walkjog in am at gym. followed with some foam rolling. walks at work, and I am pretty beat up after almost being over sickness and LR yesterday.
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| Blue Triumphs Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 8.50 | 2.00 | 0.00 | 14.50 |
| AM - TM workout: 6.5 AT Int. Builder - started around 7 min. pace and worked up to 6:15. Pretty much all over AT range for me right now. 7.6 total - 52:15
walks at work
Lunch run - 2nd part of double: 4 Tempo (?) - running hard on tired legs - 7:17, 6:22, 6:21, 6:30. CD last mile. 5 miles total - 35:44
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| Saucony Kinvara 6 - White Miles: 7.60 | Hoka One Infinite Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| AM - TM easy runwalk WU for Str/Cond.: Lunges, Squats, Core, and some PUs 5k - 30 minutes
walks at work.
Lunch run - 5k - 30 minutes. Good to have some company.
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| Blue Triumphs Miles: 3.10 | Hoka One Infinite Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 3.00 | 0.00 | 8.30 |
| AM - TM workout at gym: 12x0.25mi. LT w/ 0.15mi. mod. rec. jog. WU w/ 5xstrides, and into intervals: 10.3mph for 0.25mi., 7.5 mph recovery for 0.15 mi. /
10.4mph, 10.5, 10.5, 10.6, 10.6, 10.7, 10.8, 10.9, 11mph
7.4mi. total - 50:15. Sweating a whole lot.
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| Blue Triumphs Miles: 8.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 295.55 | 39.25 | 25.00 | 0.50 | 360.30 |
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| Blue Triumphs Miles: 138.80 | Saucony Ride 9 - Blue Miles: 11.50 | Hoka One Infinite Miles: 131.27 | Saucony Omni 13 - Black Miles: 18.00 | Saucony Kinvara 6 - White Miles: 35.60 |
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