| 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 | | 184.95 | 35.50 | 28.35 | 0.50 | 249.30 |
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| Hoka One Infinite Miles: 175.50 | Saucony Kinvara 6 - White Miles: 9.00 | Hoka Arahi Miles: 37.50 | Saucony Iso Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.60 | 0.00 | 0.00 | 0.00 | 3.60 |
| TM - easy 30 minutes - 3.6mi.
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| Hoka One Infinite Miles: 3.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 6.00 | 1.00 | 0.00 | 8.50 |
| AM gym TM workout - 3AT, 4 AT ctdwn 8.6-8.8 and 8.8-10.2mph. Variable hill workout setting (moderate) 8.5mi. total - 60:10
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| Hoka One Infinite Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.40 | 0.00 | 0.00 | 0.00 | 11.40 |
| AM - TM at gym in Col. - 11.4 mi. - 1:31. varied incline
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| Hoka One Infinite Miles: 11.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.80 | 0.00 | 0.00 | 0.00 | 10.80 |
| AM- TM at gym 5mi - 39:06
Lunch - TM at gym 4mi. - 30:18
walks at work
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| Hoka One Infinite Miles: 10.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 2.00 | 3.50 | 0.00 | 8.80 |
| AM - TM workout: 2x2mi., 1.5mi. @ HMP (9.65, 9.75, 9.9 mph avg.) 0.25mi. rec. btwn.
walks at work
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| Hoka One Infinite Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.90 | 0.00 | 0.00 | 0.00 | 9.90 |
| AM TM 4mi. - 34:19
Lunch TM 4mi. - 30:50
walks at work
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| Hoka One Infinite Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.45 | 0.00 | 2.75 | 0.00 | 7.20 |
| AM TM workout at gym: 11x0.25mi. (10.2mph inrease 0.1 per rep, up to 11.2 mph) 0.15mi. rec. jog @ 8mph 5.3mi. total - 36:26
walks at work
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| Hoka One Infinite Miles: 5.30 |
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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 TM run. 5k - 25:30 Foam roll b4 and after
walk at work
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| Hoka One Infinite Miles: 3.10 |
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| | Race: |
Santa, Last Chance 5k (3.107 Miles) 00:18:40, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.40 | 0.00 | 3.10 | 0.00 | 6.50 |
| Last series race of the year. Had to show up to get 3rd for the year. Still pretty not fit. Cold, windy and spitting snow flurries during the race. Out and back on Ppl Tr. on SR 46 in Columbus. Lead until about 1/2 mi. left and Dwayne crushed my spirit as he comfortably cruised on by. Splits: 5:53, 6:05, 6:12, and slower for partial. Surprised to not see a little improvement at least... still got a long way to go for spring.
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| Hoka One Infinite Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 8.00 | 0.00 | 0.00 | 9.00 |
| 1 hour on TM - 8mi. AT Ctwn. 8.6mph up to 10mph. 9mi. - 1hr.
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| Hoka One Infinite Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.90 | 0.00 | 0.00 | 0.00 | 7.90 |
| AM - 2mi. easy on TM - 20min.
Lunch - 4mi. WU on TM b4 Squats / Lunges / Core
walks at work.
Getting a bit more fit
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| Hoka One Infinite Miles: 7.90 |
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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 |
| AM - TM 5 mi. easy - 42min.
walks at work
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| Hoka One Infinite Miles: 6.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 3.00 | 3.00 | 0.00 | 8.50 |
| AM - TM workout: 3x2mi. HMP - 9.6, 9.7, 9.95 mph
foam rolling b4 and after.
walk at work. Cold and windy weather
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| Hoka One Infinite Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 3.00 | 0.00 | 8.00 |
| AM - TM workout: 12x0.25mi. LT - 10.2-10.7mph w/ 0.15mi. rec. 8mph. 7.1mi. - 49:26
walk at work
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| Hoka One Infinite Miles: 8.00 |
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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 |
| 6 miles outside. 50 degrees and windy.
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| Hoka One Infinite Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 6.50 | 0.00 | 0.00 | 12.50 |
| AM - TM at Columbus gym - Longish run: 45 min. AT. 12.5 total - 1:33:55
Getting back to legit training.
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| Hoka One Infinite Miles: 12.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.90 | 0.00 | 0.00 | 0.00 | 8.90 |
| AM workout at gym. TM 5 miles easy WU - 41:30. 15 minutes of Core, Squats, and Lunges.
3 miles easy outside at lunch.
Walk at work
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| Hoka One Infinite Miles: 8.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 1.50 | 0.50 | 6.10 |
| AM - gym Elliptical WU and foam rolling to loosen up. pretty sore and stiff after squats/lunges yesterday I guess. 2.8mi. on elliptical - 15min.
4.3 miles on TM w/ ~ 2miles of short pickups and random faster - 30:23
walks at work
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| Hoka One Infinite Miles: 6.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.90 | 0.00 | 0.00 | 0.00 | 7.90 |
| Hilly TM in AM - 6 mi. in 51:10.
walks at work
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| Hoka One Infinite Miles: 7.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.80 | 0.00 | 5.00 | 0.00 | 10.80 |
| AM - TM workout: 10x0.5mi. @10k - 10.2-10.7mph and 8-8.2mph for 0.25mi. recovery jog btwn. 9mi. total - 58:45
walks at work
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| Saucony Kinvara 6 - White Miles: 9.00 |
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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 |
| AM - TM hilly recovery/WU for lifting again. 4.1mi. - 34min. followed w/ 15 minutes of pretty hardcore squats, lunges, and core and pushups. foam rolling to stay loose afterward.
several walks at work
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| Hoka One Infinite Miles: 6.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 10.00 | 0.00 | 0.00 | 13.00 |
| AM - TM at Columbus gym - Longish run: 10mi. AT Started off around 8.9mph and varied speed and incline (slightly) throughout the continuous 10mi. at roughly AT effort. got up to 9.6 mph for several 3min. stints. 13 miles total - 1:32:23
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| Hoka One Infinite Miles: 13.00 |
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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 run at gym in Columbus. 10 miles easy pace, with varying incline. 87:30.
A little tenderness in the left achilles. Happy Christmas Eve. The family is coming up today. Sister, Dad, Mom, and Sister's kids/husband. Good visit: nobody visibly/audibly sick, and no super awkard moments.
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| Hoka One Infinite Miles: 10.00 |
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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 |
| No running on Christmas
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 0.00 | 2.50 | 0.00 | 19.00 |
| TM Long Run at the Columbus gym. 2 restarts at the hour/7mile marks. Threw in 6x3min. intervals at MP during the last 5 miles.
19 mi. total - 2:35:25
Bought some new Hoka Arahi's afterward
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| AM - TM run at the gym - 7 miles in 1 hour exactly
Lunch - TM run at the gym - 6.5 miles - 53:00.
Arahi's are pretty nice
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 3.00 | 0.00 | 10.00 |
| AM - TM workout at gym: 12x0.25mi. w/ 0.15mi. mod. recovery. Started at 10.3mph, cutdown to 11mph, and 8-8.3 mph on recovery jogs. Foam rolling after
Lunch TM run right after eating a bunch of food at work. A good slow pace felt pretty terrible on a full stomach. 3mi - 27:00, followed with about 5 min. of core work
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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 |
| AM - Moderate effort on TM at gym - hilly variable setting. 7 miles total - 53:23. Foam rolling before and after.
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| Hoka Arahi Miles: 7.00 | Saucony Iso Miles: 20.00 |
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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 |
| TM - easy 7 mi. to finish up the year - 59:23. It was a year of DNFs in ultras, and slower foreverything else due to training for the ultras.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 184.95 | 35.50 | 28.35 | 0.50 | 249.30 |
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| Hoka One Infinite Miles: 175.50 | Saucony Kinvara 6 - White Miles: 9.00 | Hoka Arahi Miles: 37.50 | Saucony Iso Miles: 20.00 |
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