| 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 | | 148.11 | 27.33 | 30.54 | 2.75 | 208.73 |
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| New Balance 870v3 Miles: 48.30 | Ravenna 5 - Red Miles: 62.61 | Saucony Guide 7 Miles: 53.65 | 17 - Salomon Speedcross 3 - Black Miles: 9.25 | 12 - Saucony Kinvara 4 - Neon Miles: 2.05 | Saucony A5 - Green Miles: 10.15 | Saucony Kinvara 5 Miles: 22.28 |
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Indy Monumental Marathon 2014 (26.219 Miles) 02:51:44, Place overall: 73, Place in age division: 17 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.77 | 26.33 | 0.00 | 0.00 | 27.10 |
| 8AM race start time. First hard frost/cold front blew in just in time for the race. 25-30 degrees and windy at the start line. Cold start - would've been good if the wind wasn't blowing in our faces for 75% of the race. It didn't seem to be as bad as New York (looked), but it was a factor, I felt like.
http://www.strava.com/activities/214879724
Splits: 6:22, 23, 17, 23, 22, 24, 18, 29, 22, 21, 21, 27, 23 -- 1:23:50 for first half. Everything feeling comfortable. 0 gels eaten, but, lots of sports drink.
6:23, 26, 25, 24, 24, 16, 20 - at 30k, I eat one gel slowly as planned. I barely keep it down, and puke in my mouth twice over the next mile. 6:23 and 6:30 for mile 21 and mile 22. BAM! I hit the wall - bonk begin: 6:43, 6:45 - I chug 2 gatorades and feel dizzy a half a mile later. I almost completely stop. Everybody blowing past me now. 7:23 and 7:36 for mile 25 and mile 26. I shuffle in at an 8:05 pace for the 0.33 left, as about 3 more people pass me. 26.33 GPSed - 2:51:44. 1st Half - 1:23:50 / 2nd Half - 1:27:51
10k - 39:44
Half - 1:23:50
30k - 1:59:19
20 mile - 2:07:36
Lots of PR s out there today. Josh Knight (in the blue singlet) and I ran together most of the way. He blew by me at mile 24.5 after I had pulled ahead of him by about 1 minute from 14 miles to 18 miles. Huge 10 minute PR for him!!
Brian ran a 12 minute PR! Awesome. Long time coming - he has been running some fast shorter distnaces for a while now - Congrats to him as well. Check out the cool scrubs/hoodies that IMM came up with this year instead of the foil blankets. As usual, a very well done race. Great medals and finish line food. Jimmy Johns subs at the end of the shute :)
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| New Balance 870v3 Miles: 27.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.33 | 0.00 | 0.00 | 0.00 | 2.33 |
| AM: easy 2.33 miles around the neighborhood of the brother-in-law - 20 minutes. We went and saw Garth Brooks last night in Rupp Arena (Lexington, KY) and he was nice enough to baby sit and let us crash at his place. Not feeling terrible in the legs. The stomach issues continue, however.
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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 |
| Easy 2 miles around the ole neighborhood. About 8-8:30 miles. Feel okay. Tired, but not hurting.
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| Ravenna 5 - Red Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| PM: easy 3.5 miles. Easy does it this week. Recovery period for 5-7 days.
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| Ravenna 5 - Red Miles: 3.50 |
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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 |
| PM: easy 3 miles in the dark around the neighborhood - about 8 minute pace. 25 minutes of core and leg strengthening. I have been enjoying eating bad food, also.
Got a Garmin 310XT watch with a functioning heart rate monitor and ANT USP plug in. Still on the fence about the 50 miler on December 6th, bu the watch with 20 hour battery life may sway me the right way.
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| Ravenna 5 - Red Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.60 | 0.00 | 0.00 | 0.50 | 3.10 |
| PM: Got HR monitor working - tested it out with 4x200m. Got up to 181.
5k - 22:20
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| Ravenna 5 - Red Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.80 | 0.00 | 7.20 |
| PM1 after work - 4.8 mi. w/ 2x 0.4-0.5 mi. pickups testing HR - 36:16
PM2 - in the dark - 2.4 mi. shakeout - 19:32
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| Ravenna 5 - Red Miles: 4.80 | Saucony Guide 7 Miles: 2.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.70 | 0.00 | 4.00 | 0.00 | 12.70 |
| AM: CR Race over at the fairgrounds - across the street from my house. Did a lot of warming up and felt tired at 7:30-8min. pace. Low energy as expected week after low mileage and marathon.
Ran 5:50 pace testing the waters and find out really quick that that was about as fast I was going to get. HR at 180 for 5:50-6:00. Pretty tired/non-responsive legs.
5k @ LT effort - 18:41 (5:50,5:49,5:58,6:08 pace for partial)
12.7 miles total
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| New Balance 870v3 Miles: 12.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| AM: run of the Jackson 50-50 Ultra loop with the Danny's. Lot of climbing/vertical gain and getting lost in the woods today. 9.25 miles - 1:35:40.
PM: easy 2 miles around the neighborhood - 15:40
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| 17 - Salomon Speedcross 3 - Black Miles: 9.25 | Saucony Guide 7 Miles: 2.00 |
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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- waited around all day to run and then fell asleep instead.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 2.00 | 0.75 | 12.00 |
| AM: WU over to hills 2x 4:00 LT Hills - Carr Hill Rd. x 2. Heart rate around 180 for duration of each. Felt very hard near the top both times. Easy jogs back down as recovery. 4x20-30sec. hill sprints on the way home, as well. 8mi. total - about an hour
PM: WU over to track behind school. Abbreviated workout in the cold windy rain - VO2 efforts. 6x~200m (0.11mi.) sprints. The track is a pitiful excuse for an oval. Its a square with some tight radii'ed curves. 4:30 pace down to 4:12 pace. 4 miles total - 30 min.
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| Saucony Guide 7 Miles: 12.00 |
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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 |
| PM: easy 7 miles - 53:00. Started to run home from work for another Seymour-to-Columbus 20 miler, and turned around after about 30 minutes of feeling some issue with the left groin/hip.
On the fence about the upcoming 50 miler in December...
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| Ravenna 5 - Red Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.52 | 1.00 | 2.48 | 0.00 | 8.00 |
| PM: 3.5 mi. cut down run home from the Sub-unit in Columbus. Ended up at 6:30 pace for last 1.5 miles. 3.5mi. - 24:38
2x10min. "vigorous" core and leg strength stuff to get the HR up before braving the 20 degree weather for a run workout.
WU, 10x400m LT w/ 1min. rec. jog - 87, 83, 87, 84, 86, 83, 79, 84, 81, and 81. CD was easy. HR stayed above 170 avg. during 1min. rec. This was tough.
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| Ravenna 5 - Red Miles: 3.50 | Saucony Guide 7 Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 0.00 | 0.00 | 0.00 | 3.30 |
| AM: easy 3.3 to unit for work. Brrr.
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| Saucony Guide 7 Miles: 3.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| AM: easy 8.3 miles down SR 11 and back around Walmart down newly completed Carr Hill - 1:09:30. Very sore and tired.
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| Ravenna 5 - Red Miles: 8.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 3.00 | 0.00 | 8.10 |
| PM: Track workout in the cold snowy weather. 6x0.5mi. LT - 2:54, 2:43, 2:41, 2:39, 2:41, 2:40
These were pretty tough. over 170 for heartrate and climbing throughout. Really enjoying having some very tangable numbers to associate with effort level and get a very specific idea of where I am in the LT areas fitness-wise.
Does not feel like a good idea for me to do the 50k or 50 miler in the hills of Jackson County. I'm feeling a 4 week period of 5k type racing leading up to a half marathon in a month is amuch better more fun idea.
8.1 mi. total - about an hour
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| Saucony Guide 7 Miles: 8.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 1.50 | 0.00 | 6.00 |
| PM: 6mi. on the Treadmill at the house - 44:33 total. Cranked it up to 10mph at 4% incline for 0.25mi. x 6 LT reps. Sweating profusely
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| Saucony Guide 7 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.05 | 0.00 | 3.15 | 0.00 | 6.20 |
| PM: Been running in the dark every day throughout week, now. There's just no other time to go. The life of a family man with a full time job.
Got some racing flats - Saucony A5. Nice shoes - light and responsice for what they are.
WU, and then 5x1k (0.63mi.) @ goal 5k pace, with 0.25mi. jog recovery - 3:32. 3:30, 3:31, 3:27, 3:30 - these equate to about a 5:35/mi. avg. They felt very hard - just didn't feel comfortable. My heart rate up over 170 for every one except the first rep. CD jog.
6.2 mi. total - 42:35
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| 12 - Saucony Kinvara 4 - Neon Miles: 2.05 | Saucony A5 - Green Miles: 4.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 0.00 | 0.00 | 0.00 | 3.20 |
| PM: easy 3.2 around the hood - 23:40
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| Saucony Guide 7 Miles: 3.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.50 | 5.00 |
| PM: easy 5 miles around the neighborhood with 5x20sec strides. Worked it down to 4:30 pace on the last one.
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| Saucony Guide 7 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.15 | 0.00 | 0.00 | 1.00 | 12.15 |
| AM: 1 mi. Time Trail at BCHS track with the Quaff guys and gals. 5 of us there - 3guys, 2 gals. WU with a couple miles jogging and some strides / drills.
Tough to pace correctly, since I ahven't been messing with mile pace much. Lap 1 was about 71, making lap 2 about 78-79 since I went through 800 in 2:30. Kind of surprised by the amount of kick I had left on the final lap, but, must have sucked on lap 3. stopped the watch at 5:06 for the full 4laps + 9meters. GPS said I ran a 4:59, so lets go with that! :)
Did some cooling down joggin and then went for brunch and some "Busted Pumpkin" QuaffON! beer - yummy! 12.15mi. total
Cashed in some gift cards for some Kinvara 5's - these are some really good shoes. Best in the series of already quality shoes (Kinvara).
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| Saucony Guide 7 Miles: 7.15 | Saucony A5 - Green Miles: 1.00 | Saucony Kinvara 5 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| PM: Run over to fairgrounds in some light rain for WU. 3mi. Threshold (~) as planned - 6:06, 6:02, 6:06 splits. Would love to be able to run about this pace in a month for a half marathon.
6mi. total - 40:00
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| Ravenna 5 - Red Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.50 | 0.00 | 8.60 |
| AM: easy 5.1 miles before work. Cold, but crisp and clear.
PM 3.5 miles w/ 6xstrides 20-30sec.
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| Saucony Kinvara 5 Miles: 8.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| AM: easy 3.5 miles before work. Drive to Lexington this evening for Turkey day with the wife's family.
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| Saucony Kinvara 5 Miles: 3.50 |
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| | Race: |
Thoroughbred Classic 5k (3.107 Miles) 00:18:02, Place overall: 12, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.18 | 0.00 | 3.11 | 0.00 | 9.29 |
| AM - 5k Race in Lexington, KY at Keeneland race track (on the roads). A hilly course, this race had a competative field. Winner broke 16, and a girl ran 17:2x. My fitness is getting back to decent level, and I've been focusing in alittle more on 5k type training. Less miles, for sure, but more higher intensity stuff. I expected to break 18 minutes, and better, even on the hilly course. Did quite a bit of warming up and too much coffee before the race as I would discover when my heart rate got up. Sick stomach the whole way.
5:37, 5:48, 5:56, 5:32 - 18:02 5k for 12th. And only 12th because of a big kick at the end to pass 2 guys. Too quick on mile 1 - 5:27 Grade Adjusted Pace. I gotta quit with coffee.
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| Saucony A5 - Green Miles: 5.00 | Saucony Kinvara 5 Miles: 6.18 |
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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 |
| Easy TM runs at the house. Our TM is pretty suspect. 10 min/mi. feels like 8:30 mile. 7 miles - 65:55
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| Ravenna 5 - Red Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 4.00 | 0.00 | 8.50 |
| AM: 5x5:00 Threshold on the home Treadmill. Wore the HR monitor. Calling it 4miles total at TH. 6mi. total - 46:07
PM: easy 2.5mile around the hood - 20min.
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| New Balance 870v3 Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.41 | 0.00 | 3.00 | 0.00 | 14.41 |
| AM: run over to meet the guys to get a ride out to BCSP for some trail running. Got a late start and had to try to get there in time. unplanned 3 mile TH run. Got there just in time. about 80minutes trail running on the park trails. Some good climbs, but mostly a leisurely pace. The guys talked me into running the 50k next Saturday...
easy, but tight jog back home after 30 min. in the car and getting droped off back in town.
14.41 mi. total - about 2 hours.
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| Ravenna 5 - Red Miles: 14.41 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 148.11 | 27.33 | 30.54 | 2.75 | 208.73 |
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| New Balance 870v3 Miles: 48.30 | Ravenna 5 - Red Miles: 62.61 | Saucony Guide 7 Miles: 53.65 | 17 - Salomon Speedcross 3 - Black Miles: 9.25 | 12 - Saucony Kinvara 4 - Neon Miles: 2.05 | Saucony A5 - Green Miles: 10.15 | Saucony Kinvara 5 Miles: 22.28 |
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