| 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 | | 235.51 | 14.25 | 15.40 | 0.00 | 265.16 |
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| Saucony Ride 7 - Black Miles: 45.80 | Brooks Adrenaline 15 - White Miles: 110.84 | 17 - Salomon Speedcross 3 - Black Miles: 39.50 | Saucony A5 - Green Miles: 6.00 | Saucony Kinvara 6 - White Miles: 15.40 | Brooks Ravenna 7 Miles: 44.22 | Saucony Peregrine - Black Miles: 3.40 |
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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 | | 10.00 | 0.00 | 2.00 | 0.00 | 12.00 |
| AM: easy 6 miles on TM at gym before work - 51:20
PM: TM workout - 8x0.25mi. @ 5k - 4x10.9mph, 4x11mph w/ 0.1 mi. @ 8.6 mph rec.
6mi. total - 41:20, sweating profusely
followed up with 10 minutes of core and stretching.
Late PM - pushups and core for about 15 minutes
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| Saucony Ride 7 - Black Miles: 6.00 | Brooks Adrenaline 15 - White Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 2.25 | 0.00 | 0.00 | 7.00 |
| Lunch time at the gym. It is in the 20's here in IN.
7mi. on TM w/ 20min. AT - this was 8.6-9mph. - 53:25 total.
20 minutes of squats and deadlifts - 50 lbs on the bar for squats - 5 sets of 8, and 45 lb dumbbell for 1-legged dead lifts - 5 sets of 8
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| Saucony Ride 7 - Black Miles: 7.00 |
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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 |
| AM before work - 6 miles easy on TM at gym - 50:45
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| Brooks Adrenaline 15 - White Miles: 6.00 |
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| | Race: |
Reindeer Romp (4.971 Miles) 00:29:32, Place overall: 4, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 5.00 | 0.00 | 18.50 |
| AM - group run in the park. Lots of familiar faces came back in town to run with the group. 10 am start. 2 hours on trials - 2 hours. Good conversation and catch up with good people.
8k Series Race at 1pm. WU with some pickups and strides. A hilly course with an out and back set up on the roads of the state park. 6 minute pace was all I could muster today. 8k - 29:32. Pretty sure I've run faster enroute to 10k and 15k earlier this fall, so not really a PR.
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| 17 - Salomon Speedcross 3 - Black Miles: 12.50 | Saucony A5 - Green Miles: 6.00 |
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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 |
| PM: easy 4 miles around the small loop / access road - 35 minutes. Feeling the fatigue. Feeling the extra weight...
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| Brooks Adrenaline 15 - White 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 - Ate a lot
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM - easy 30 min. - 3 mi. on TM at gym.
PM Lunch run - easy 10 miles on the TM at the gym - 1:21:40. My apologies to those surrounding me/in the vacinity - I had BWW's last night.
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| Saucony Ride 7 - Black Miles: 10.00 | Brooks Adrenaline 15 - White Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM - TM run at gym - easy 8 miles - 65 minutes. Sweatin alot
Lunch run outside. Its 50 degrees and windy. 5 miles easy on the road behind Walmart.
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| Saucony Ride 7 - Black Miles: 5.00 | Brooks Adrenaline 15 - White Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 1.00 | 1.00 | 0.00 | 7.00 |
| AM gym - TM and workout - 2.6 mi. easy - 25 min. Pushups, rows, lat pull down and core for about 20 minutes.
PM - TM run at gym after work - 4.4 miles cutting down 0.1mph every 0.1mi. Lots of sweat and felling decent
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| Saucony Kinvara 6 - White Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.80 | 0.00 | 0.00 | 0.00 | 6.80 |
| Lunch run outside. Its 65 degrees here. 6.8 miles - 53:45. Had to stop for number 2 in the woods.
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| Saucony Ride 7 - Black Miles: 6.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.83 | 0.00 | 0.00 | 0.00 | 13.83 |
| AM run in Brown County State Park. An hour on mostly roads by myself before everybody else got there. About an hour on the trails with the group. Danny Webb, Tim and Kirk. Again - it is 65 degrees here. Ran shirtless. 13.83mi. - 2:06:53
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| Brooks Adrenaline 15 - White Miles: 13.83 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
| AM - Started off to run out to Grand view to meet group but ran out of tie and tunred around to drive. group Grandview Loop run - 7.4 mi. total - 55:00 total
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| Brooks Adrenaline 15 - White Miles: 7.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| Left work early. 21 mile LR work to house. 25-30mph wind and raining off an on, but, not cold fortunately. Stopped for 2 no. 1 and 1 no. 2. Really needed another gel/some more calories, but, managed to finish the trip. Hoping to use some vacation time from work and do some more runs like this in the next couple weeks.
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| Brooks Adrenaline 15 - White Miles: 21.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.21 | 0.00 | 0.00 | 0.00 | 19.21 |
| AM - Part 2 of Double Long Run - return trip to work. Took the shorter route that runs down SR 11. 2 No.1 stops and 1 No. 2 stop. Much better weather this morning - 50 degrees and no wind or rain. Ate a couple gels and drank most of handheld - not nearly as depleted as yesterday.
19.21 miles - 2:45:17
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| Brooks Adrenaline 15 - White Miles: 19.21 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.40 | 0.00 | 0.00 | 0.00 | 8.40 |
| AM TM run at gym. walk/jog to start - switching TM's at an hour is annoying.
Also - if you are sick, do not come to the gym and cough all over the place without covering your damn mouth.
8.4 miles total - 1:14:45
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| Saucony Kinvara 6 - White Miles: 8.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 4.00 | 0.00 | 0.00 | 7.10 |
| AM - TM run at gym - 4mi. AT - this was 9mph at 1%. Sweating alot but aerobically "in there" for 6:40 pace, at least. 7.1 total - 52:40
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| Brooks Adrenaline 15 - White Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| Early AM run with Nathan from Clarion in Columbus. 5.3 miles - 45 min. Cold! Barely made it back to hotel lobby to the bathroom. Great to catch up with Nathan.
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| Brooks Adrenaline 15 - White Miles: 5.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| AM group run in BCSP. Got there early and ran 9 miles solo. All trails with the group also. Cold morning - around 20 degrees. 18miles - about 2:15. |
| 17 - Salomon Speedcross 3 - Black Miles: 18.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.60 | 4.00 | 1.00 | 0.00 | 7.60 |
| AM: Anytime in Columbus gym TM - WU, 5mi. cutdown 9.5mph to 10.2mph, CD. 20 minutes of lifting - squats, 1-leg deadlifts, core. New shoes - Ravenna 7. These were the second shoes I tried on after surprisingly trying on the new Adrenalines and immediately feeling a wierd stiff/rub spot on the inner toebox left foot. Adrenalines have been awesome with every other pair I have ever worn, so I was surprised.
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| Brooks Ravenna 7 Miles: 7.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| am TM at gym - 4mi. in 32 min.
pm TM at gym at lunch - 8mi. - 60 minutes. Thrwe some hills in there and weated my balls off.
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| Brooks Ravenna 7 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 2.00 | 0.00 | 5.00 |
| AM TM at gym - 4x4:00 hills (7.6mph @ 6%) with 1min. rec. flat7.6mph. Followed with 15 minutes core and lunges. Sweatin all over the floor and TM.
5mi. total - 42:55
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| Brooks Ravenna 7 Miles: 5.00 |
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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 |
| AM - gym - TM easy 4 miles - 32:30. Rows and into a squats circuit - 2 machines and a forward free bar. followed up with PUs / core / bench circuit. Aboiut 30 minutes of weight trainging total.
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| Brooks Adrenaline 15 - White Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.90 | 1.00 | 3.50 | 0.00 | 8.40 |
| AM: 45 degrees after a full day of storms moved through yesterday. Loops around the neighborhood - 3mi. cutdown. Ended at 5:40 pace, which felt pretty hard... Got some work to do.
5mi. total - 34:17
AM2: 55 degrees. Neighborhood park loop - very soggy and some flooded parts of paved path: WU, 2x0.75mi. LT - 4:10, 4:00, CD
3.4mi. total - 23:19
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| Saucony Peregrine - Black Miles: 3.40 | Brooks Ravenna 7 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 - Merry Christmas to all | |
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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 |
| AM Longish Run in Brown Co. State Park. 9 miles on my own - mostly road in the dark. 50degrees and drizzling. 6mi with the group - mostly trails. One guy sprained his ankle pretty bad, and not 10 minutes later I stubbed my toe pretty hard on a root and took a spill. Skinned the knee, but, the toe is still hurting pretty bad. 15miles total - 2:11
PM: Toe is very painful. May be broken. Right foot - Big Toe... :(
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| 17 - Salomon Speedcross 3 - Black Miles: 9.00 | Brooks Adrenaline 15 - White 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 |
| Took off running. Really tweaked my toe stubbing it on a root on Saturday. Swollen and painful to put pressure on it at all.
AM: 45 minutes of core, PU, body wt. lunges, and squats.
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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: Easy loops around the neighborhood. Testing out the toe. Able to run,but, with a favoring outside of the foot gimp. Its getting nasty outside now. rain,wind, and cold. 5mi. - cut down as the toe seemed to loosen up. That's good. I was going to be really depressed.
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| Brooks Ravenna 7 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 1.00 | 0.00 | 0.00 | 6.00 |
| AM - 1mi. jog on TM at gym + 30 minutes Squats Circuit, Core.
PM - 5mi. on TM cutting down to about AT - 38:25. About 20 minutes bench, PU, lat pull down, rowing circuit.
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| Saucony Ride 7 - Black Miles: 5.00 | Brooks Ravenna 7 Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.72 | 1.00 | 0.90 | 0.00 | 9.62 |
| AM: easy 30 minutes - 3.62 miles on TM. Feeling tired this morning, but, toe is doing pretty well.
Lunch TM at gym - 6x1:00 hill LT (8.6mph / 6%) - 6mi. total - 45:05
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| Saucony Ride 7 - Black Miles: 6.00 | Brooks Ravenna 7 Miles: 3.62 |
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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 |
| Dec. 31: AM treadmill at Anytime Fitness - 5 miles easy in 38:53.
2015 year in review:
3400 total miles, which is about 150 more than I have ever logged. Consistency seemed to be the key. No huge weeks (only had 3 x 100 mile weeks) or 50mi.+ ultras this year, but, alot more weeks in the 70-80 range than in previous years. Targetted races were successful at most distances, but, not the (always heavily targeted) road marathon. 40 total races this year, but, again, a lot were not targeted and served as good training if anything. Spent a lot of time on the treadmill this year. If it wasn't for a lack of elevation gain tracking, I'd be okay with it. TM is great for controlled environment and precision on pace and grade, but, that climbing/elev. change doesn't show up on GPS.
2 x hilly trail 50k: 5:35 at LLTH, and 5:25 at Rough Trail in Red River Gorge (FTW!),
5 x marathons (6 if you count the 2:52 in training): 3:02:20(Louisville), 3:04:19(Mill Race), 2:59:53(Chicago), 3:00:11(Indy-6 days after Chicago), and a 2:50:25 at IMM. I ran 4 fall marathons and a 50k - starting with Mill Race at the end of Setember (26th) and ending with the Rough Trail 50k on November 14th.
PRs in Half Marathon - 1:19:20ish (converted) and 15k - 54:57
PRs in Bluegrass 10k - 36:31, and Reindeer Romp 8k - 29:32
Close to PR in 5k - 17:29, but, a bunch of 5k doubles and sub 18's this year.
Given the learning curve I should have acquired through failure, I predict I should be about the smartest age grouper/middle of the packer in the midwest!
Tried vegan diet for a couple months. The verdict is still out - not sure I could continue that long term. Went sober for about 6 months. This wasn't as difficult as I would have guessed it to be.
Great group runs in Brown County and races with fellow Quaffers and friends throughout the year were the best part - QuaffON!
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| Brooks Ravenna 7 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 235.51 | 14.25 | 15.40 | 0.00 | 265.16 |
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| Saucony Ride 7 - Black Miles: 45.80 | Brooks Adrenaline 15 - White Miles: 110.84 | 17 - Salomon Speedcross 3 - Black Miles: 39.50 | Saucony A5 - Green Miles: 6.00 | Saucony Kinvara 6 - White Miles: 15.40 | Brooks Ravenna 7 Miles: 44.22 | Saucony Peregrine - Black Miles: 3.40 |
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