| 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 | | 2952.73 | 379.80 | 238.54 | 8.25 | 3579.32 |
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| Brooks Ravenna 7 Miles: 730.06 | Elliptical Miles: 43.40 | Saucony Kinvara 6 - White Miles: 230.56 | Saucony Ride 7 - Black Miles: 657.31 | 17 - Salomon Speedcross 3 - Black Miles: 17.60 | Brooks Adrenaline 15 - White Miles: 306.04 | Saucony Peregrine - Black Miles: 137.17 | New Balance 870v3 Miles: 91.91 | 12 - Saucony Kinvara 4 - Neon Miles: 65.77 | IN State Park Hiking/Trail Running Miles: 75.34 | Saucony A5 - Green Miles: 29.68 | Saucony Triumph Miles: 640.08 | Saucony Omni 13 - Black Miles: 451.58 | Stationary Bike Miles: 23.10 | Saucony Ride 9 - Blue Miles: 81.51 |
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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. Had a good time last night with Tiff's family at one of her sister's houses for New Year's Eve. Made it until the ball dropped with one of her brothers (last 2 standing!) and then promptly went to try and help console my crying 8 month old in the next room. It was a rough night and next day after that.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 0.00 | 3.75 | 0.50 | 9.00 |
| AM TM at Anytime Fit in Columbus: 3x1mi TH w/ 0.25 jog - 10.1, 10.2, 10.3 mph,
+ 0.5,0.25,5x0.1mi. strides
9mi. total - 59:55
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| Brooks Ravenna 7 Miles: 9.00 |
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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 |
| Treadmill Long Run at gym. Ran and sweated for 2:19:18 on a treadmill. Ate 2 gels and had a water bottle drained by the time I was done. TM reset twice during this adventure.
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| Brooks Ravenna 7 Miles: 18.00 |
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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 - gym elliptical and core work for 30 minutes. formed a wonderful blister on my heel yesterday on TM long run.
PM - lunch - TM easy at gym - 6 mi. - 46:10
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| Elliptical Miles: 1.00 | Brooks Ravenna 7 Miles: 6.00 |
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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 |
| AM - TM at gym before work - 4 miles in 33:48
PM - TM at gym at lunch - 4miles in 31:25
Actually preferring TM to running outside in the windy cold. Its only about 25-30 degrees these days, but, hey, I'm a wuss.
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| Brooks Ravenna 7 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 1.50 | 1.20 | 0.30 | 6.00 |
| AM TM at gym - 10x1:00hills w/ 1min. rec jog (8% / 7mph), 1.5mi. AT (worked it up to 9.7mph), 4x15sec stride (11mph)
6mi. total - 48:08
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| Brooks Ravenna 7 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 4.00 | 0.00 | 0.00 | 11.00 |
| AM - easy TM run - 5 mi.-41:40. I actually started out walking on the TM this morning. HAving a bit of trouble getting going in the mornings
PM - lunch run on the TM - 4mi. AT (9mph). 6:40 felt nice and easy aerobically. Some joker hopped on the TM next to me and had no qualms about doing his stretching techniques while walking on TM. I would have been alright with it too if he hadn't bumped me on the head a couple of times. 6mi. total - 42:22.
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| Saucony Kinvara 6 - White Miles: 11.00 |
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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 |
| I have yet to run outside this year. Morning run atthe gym on TM - 5mi.- 40:00
Lunch run OUTSIDE!! 47 degrees and drizzling. Easy 5miles out and back down Burkhart - about 8:20 pace. Left hip/groin hurting
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| Saucony Kinvara 6 - White Miles: 5.00 | Saucony Ride 7 - Black Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.60 | 0.00 | 0.00 | 0.00 | 17.60 |
| AM - Long Run in the park. Ran solo for about an hour before everybody got there - hits some trails. About and hour and a half with the group all on roads. Trails were mudfest and I caught my turf toe on another root and returned the pain and suffering from 2 weeks ago, which was fun. 45-50 degrees this morning also.
17.6 total - 2:25:5x. Ate 2 gels and water.
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| 17 - Salomon Speedcross 3 - Black Miles: 17.60 |
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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
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 3.50 | 0.00 | 10.00 |
| AM - TM run at gym. Feeling a little under the weather- 30 minutes - 3.4 miles.
PM - TM at gym - freezing cold - 14 degrees and windy/ic outside with more winter storms on the way. Stomach is all messed up from something I ate... TH 2mi., 1mi., 2x0.25 LT - 10mph is about right for TH right now. 6.6 total - 45:40
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| Saucony Ride 7 - Black Miles: 6.60 | Brooks Ravenna 7 Miles: 3.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 4.00 | 1.00 | 0.00 | 13.00 |
| AM before work - TM easy 6 miles - 47:35. Lotta sweat, slow start. Its nasty outside - 10 degrees, snow, windy/ice.
PM - lunch TM run - still real nasty outside. 4mi. AT + 1mi. TH. 9.2mph for AT, 10.2mph for TH. 7 mi. total - 48:40. Whole lotta sweat!
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| Saucony Ride 7 - Black Miles: 7.00 | Brooks Ravenna 7 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 5.00 | 0.00 | 0.00 | 7.00 |
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| Brooks Adrenaline 15 - White Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 1.75 | 1.75 | 0.00 | 11.00 |
| AM - TM at gym - 10x(1min.TH/1min.AT)
6 miles total - 43:30. Followed up with 15 minutes core
PM - lunch - 5 miles on TM - 38:19
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| Saucony Ride 7 - Black Miles: 5.00 | Brooks Ravenna 7 Miles: 6.00 |
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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 |
| AM - walk/jog hills for 30 minutes on TM - 2.5 miles. Took it up to 15% for a bit. Followed up with 30 minutes of bench, lat pull, row circuit
PM - TM at gym. 40 degrees but pouring rain outside. 5.5 miles - 43:00
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| Saucony Ride 7 - Black Miles: 5.50 | Brooks Ravenna 7 Miles: 2.50 |
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| | Race: |
Frosty 5 mile (5.2 Miles) 00:33:18, Place overall: 8, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.91 | 0.00 | 5.19 | 0.00 | 9.10 |
| AM Race in Brown Co. State Park. Was supposed to be on trail, but, the ridiculous mountain bike community raised such a stink about trail running on "mountain bike" trails, that it was moved to a different course on the road. 70% of mountain bikers and 90% of facebook chatter came from 200lb + guys who get on those trails there and ride on the "fat tires". With all the rain and a thaw/freeze they thought 100 or so runners would cause too much damage to the trails on a cold morning. Funny that I saw about 20 cars with bike racks parked at the trail head of those same trails this morning...
Anyway - it was about 25 degrees and the road was icy in spots and and an absolute skating rink at the top of the climb. Warmed up with Danny Fisher and Mr. Wagner on the hill of the couse and discoverd all the fun waiting for us. The race was an out (up) and back (down). Climb for 2.6 miles, skating rink at the top of the climb/turn around (where about 50 slipped and fell, including me), and 2.6 miles back down. Managed about 6:20ish average pace, 5:30is for last 2 miles on the downhill portion.
33:18 for 5.19 miles and 8th place. Awesome soup, fire, and Ugo bars at the finish.
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| Saucony Peregrine - Black Miles: 9.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 7.00 | 0.00 | 0.00 | 11.00 |
| PM - TM at gym during Panthers game. Almost pissed away a 31-0 halftime lead... Bye, bye Seattle
2mi. WU, 7 mi. AT cutdown: 9.2mph up to 9.7 mph. 11mi. total - 1:14:42
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| Brooks Ravenna 7 Miles: 11.00 |
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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 work, off running
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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 before work at gym TM - easy hour - 6.7mi. Below zero windchill
AM lunch run on TM at gym - 5.3 miles - 46:00
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| Saucony Ride 7 - Black Miles: 5.30 | Brooks Ravenna 7 Miles: 6.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 4.00 | 0.00 | 0.00 | 8.20 |
| AM - TM at gym in Col. - took off work today for the big snowstorm (2inches). cut it down throughout the run, and ended at GMP. 4mi. AT cutdown. 8.2 miles - 1hr.
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| Brooks Adrenaline 15 - White Miles: 8.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 2.00 | 4.00 | 0.00 | 9.00 |
| AM - TM at gym durng kids nap. Been enjoying some time off from work. 4x1mi. @ 10k - 10.5mph w/0.25@8.6mph rec. and some AT mileage at the end. Best workout I have had this year. 9mi. total - 61:30
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| Brooks Ravenna 7 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 2.50 | 1.50 | 0.00 | 10.00 |
| AM - easy walkjog on TM at gym - 2.85 miles - 30 min. Got it up to 10 % Followed with 20 min. core circuit, lunges, core
AM lunch TM at gym - 2.5AT cutdown to 1.5TH - 9mph for AT, 10.5mph for TH. 7.15 total - 50:30
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| Saucony Kinvara 6 - White 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 run at gym - 10 miles - 75:10. Lotta sweatin going on.
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| Brooks Adrenaline 15 - White Miles: 10.00 |
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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 - Long Run on TM - 18 miles - 2:21:30. Ate gels nad drained whole hwater bottle. 3 gels was a mistake. Not quite there on enrgy level this morning, so usually, wouldn't eat those nasty things... TM reset twice. New found music accompaniment while TM running is a welcome change.
Watched most of Djokavich 5 set match in Australia.
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| Brooks Ravenna 7 Miles: 18.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.35 | 3.00 | 1.00 | 0.00 | 9.35 |
| AM - hill walk/jog on TM at gym - 2.75 miles 30 minutes. followed with 10 minute core / stretching. My back is hurting. Strained a muscle or something in lower back.
PM lunch - TM at gym - 3AT + 1TH. 6.6 miles total - 46:00. Lts of sweating
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| Saucony Ride 7 - Black Miles: 6.60 | Brooks Adrenaline 15 - White Miles: 2.75 |
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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 - TM at gym - easy 7 miles with some hills thrown in - 58:00. Followed up with 20 minutes core and stretching/strength.
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| Brooks Ravenna 7 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 |
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| Brooks Adrenaline 15 - White Miles: 8.50 |
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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 hill walk/run at gym - 4mi. - 37min. followed by 25 minutes of lunges, 1-leg deadlift, and core.
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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 | | 5.00 | 8.00 | 1.00 | 0.00 | 14.00 |
| AM - TM at gym - 4mi. AT - about 9mph avg. 6mi. total - 44:30
Lunch run at gym - TM - 4mi. AT , 2x0.5mi. TH. 9mph AT, 10.3mph for TH. 8mi. total - 58:20
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| Saucony Ride 7 - Black Miles: 8.00 | Brooks Ravenna 7 Miles: 6.00 |
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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 run over to Tim's house to hitch a ride to Brown Co. Park. Got to ride in his fully electric Tesla. Wow! On board nav and partially autonomous steering. 0-60 in a very smooth 4 sec., auto breaking, proximity alerts, etc. Amazing.
10 miles trails with some good climbing in the park. 1:24:55.
Ride back to Tim's, and jogged home. Approaching 45 degrees and sunny. Good to see the sun again.
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| New Balance 870v3 Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.18 | 0.00 | 0.00 | 0.00 | 13.18 |
| AM - Youth Camp run outside. 13.19 miles out and back Carr Hill/Youth Camp with some good elev. change. Had to stop and go number two, again. 1:48:12 and feeling it a bit in the legs. 60 degrees today!
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| Brooks Ravenna 7 Miles: 13.19 |
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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 - TM at gym - easy 5 miles - 41:28.
Lunch - jog over to gym, 30 minutes of squats circuit and some core after. Too much wieght - kinda hurt my back - stupid....jog back to work.
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| Saucony Ride 7 - Black Miles: 2.00 | Brooks Adrenaline 15 - White 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 |
| TM walking. Feel like crap. rowing and core work for 20 minutes. Back hurting from stupid squats.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.63 | 2.50 | 3.00 | 0.50 | 16.63 |
| AM - TM cutdown at gym. Started off walking and moping along. after starting to actually run, started to cut down. 2.5 miles AT - Built up to about 10mph, and threw in a couple of short hill reps. 6.83 total - 1 hour
Lunch - Track workout outside - 2.56 mile WU jog over to track,
1miTH, 400LT, 1200TH, 400LT, 800TH, 4x200LT cutdown to max , jogged 200 btwn TH, 400 after 400s, 200s after 200s,
2.56 mile jog back to work for CD. 9.8 miles total - 1:10:10
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| Saucony Ride 7 - Black Miles: 9.80 | Brooks Adrenaline 15 - White Miles: 6.83 |
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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: 4 mi. easy on TM - 34:30
Lunch - TM at gym - 6 mi. w/ hill pickups - 46:18
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| Saucony Ride 7 - Black Miles: 6.00 | Brooks Adrenaline 15 - White Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 1.50 | 1.50 | 0.50 | 11.50 |
| AM: TM at gym - 6 miles with 6xstrides - 46:50
PM: TM at gym at lunch - 5.5 miles with 3mi. cutdown - 9 mph up to 10.2mph - 43:30
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| Saucony Kinvara 6 - White Miles: 11.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.81 | 0.00 | 0.00 | 0.00 | 6.81 |
| Easy morning group run before the Polar Plunge. 6.81 miles - 52:29. QuaffON! paid entry and made donation to Special Olympics for Polar Plunge. Certainly cold enough outside, and the water was very cold! A pool was set up in downtown Columbus, and the organized event lined us all up and everybody took the plunge. Good fun.
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| Brooks Ravenna 7 Miles: 6.81 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| First 20 miler of the year. Ran some new roads out in the boondocks of Bartholmew County/outskirts of Columbus. Youth Camp and Whitehorse roads - turn around was almost directly on the county line. some cool new sites, and good climbing involved - 20 miles - 2:40:37
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| Brooks Ravenna 7 Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 2.00 | 2.00 | 0.00 | 6.00 |
| TM at gym - 2x2mi.TH (cutting down) - 9.7mph up to 10.5mph. 6mi. total - 41:40
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| Saucony Kinvara 6 - White Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 4.00 | 0.00 | 0.00 | 12.00 |
| AM: TM at gym - 6 miles easy - 48:00.
PM: TM at gym - 4mi. AT cutdown - 8.7mph up to 9.7 mph with some hills thrown in. 6mi. total 43:40. Whole lotta sweatin goin on. Diggin my new music mixes.
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| Saucony Ride 7 - Black Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.60 | 0.00 | 0.00 | 0.00 | 1.60 |
| AM - walk jog hills on TM to WU - 20min.
Sqaut, lunge and 1-leg deadlift circuit, with some core and stretching after - about 30 minutes
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| Brooks Ravenna 7 Miles: 1.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 2.00 | 0.00 | 13.00 |
| AM - TM at gym - 8 miles with random pickups - 59:40
Lunch TM run at gym - 5miles with 8x0.25mi. LT - 10.6 mph, 0.1 jog recovery - 35:40 total
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| Saucony Ride 7 - Black Miles: 13.00 |
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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 - 55 minutes for 6 miles. 30 minutes of core, rowing, stretching
Lunch run outside - cold! 3 miles out and back Agrico before meeting - 23:30
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| Brooks Ravenna 7 Miles: 9.00 |
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| | Race: |
Valentimes 10k (6.214 Miles) 00:36:54, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.82 | 0.00 | 6.18 | 0.00 | 8.00 |
| AM 10k Series Race in Seymour. 5 degress, with windchill (or whatever "real feel" means) below zero. Resigned to slower goal time due to temp. and recent training results vs. percieved efforts. 5:45 first mile was too hard, as suspected, but, kept the rest right around 6:00. not much to say, since I'm pretty dissappointed with current fitness level. 36:54 - 10k for a lonesome 2nd place
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| Brooks Ravenna 7 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 12.00 | 0.00 | 0.00 | 16.00 |
| TM at Anytime in Col.
2mi. WU, 4x3mi. AT cutting down: started at 9mph mile 1, 9.1mph for mile 2, etc. and took 0.5 mi. rec. jog at 7.5 mph.
reps splits looked like this (in mph):
9.0, 9.1, 9.2
9.2, 9.3, 9.4,
9.4, 9.5, 9.6,
9.6, 9.6, 9.6
9.6 mph was about the limit of AT zone.
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| Brooks Ravenna 7 Miles: 16.00 |
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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 |
| AM - 2mi. walk/jog on TM - 22 min. WU for Squats and core circuit - 30 min.
Lunch TM run at gym - 5 mi. - 38:30
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| Brooks Adrenaline 15 - White Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 0.00 | 2.50 | 1.00 | 8.25 |
| AM - 30 min. easy on TM - 3.25 mi.
Lunch - Rowing, Lunges, 1-leg Deadlift, Core Circuit - 30 minutes
PM - Track Tues. - 4x1k @ 5k, 4x400m @ 1mi. (3:38, 3:34, 3:24, 3:23 / 72, 74, 74, 74). 2min. btwn 1k, 1min. btwn 400. Decent weather - actaully ran outside at track with the group. Felt like crap every time I tried to put my foot on the gas...
5 mi. total
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| Saucony Kinvara 6 - White Miles: 5.00 | Brooks Adrenaline 15 - White Miles: 3.25 |
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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 : strength training - Sled Push, Core, Row - 30 min.
Lunch TM run - 4 mi. AT cutdown - 9mph up to 10 mph. 6mi. total - 41:22
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| Brooks Adrenaline 15 - White Miles: 6.00 |
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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 |
| AM - easy 3 miles on TM with Hill pickup - 30 min.
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| Brooks Ravenna 7 Miles: 3.00 |
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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 |
| PArt 1 of double Long Run - AM work in Seymour to house in Columbus. 55-60 degrees but a strong wind south to north. 21 miles slow, with about 4 miles of pain at the end - 2:51:30. Pretty depleted and dehydrated afterward.
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| Brooks Ravenna 7 Miles: 21.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Part 2 of double LR - AM house to work in Seymour. Beautiful day - 60 degrees and sunny. One bathroom stop. 2 gels, 1 handheld consumed. Only one almost dog attack. Pretty fatigued and sore throughout
20mi. - 2:50:30.
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| Brooks Adrenaline 15 - White Miles: 20.00 |
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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 |
| AM - 8 miles recovery - stuck to the soggy grass and kept it really slow. 60 degrees and sunny.
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| Brooks Ravenna 7 Miles: 8.00 |
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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 |
| 3 mi. easy on TM in AM - 27 min.
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| Brooks Ravenna 7 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 5.00 | 0.00 | 0.00 | 20.00 |
| AM: TM at gym before work - rainy and chilly outdoors. 10mi. easy - 81:35. No headphones = boredom and annoying noises for the whole run. Had to stop for bathroom break after an hour.
PM: lunch run on TM at gym - headphones this time - much better. Got it up to 9mph for 5mi. of AT and threw in some hills. 10 mi. total - 1:15:00
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| Saucony Ride 7 - Black Miles: 10.00 | Brooks Ravenna 7 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| AM - TM at gym - 10 miles easy - 86:40
Lunch - TM at gym - 7 miles easy - 58:40
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| Saucony Ride 7 - Black Miles: 17.00 |
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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 - TM at gym - 4 miles easy followed by 20 minutes core and stretching
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| Brooks Ravenna 7 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 4.70 | 0.00 | 5.70 |
| AM - Quaff ON Relay from Nashville, IN Brewery to Bloomington, IN Brewery. 3 legs that were pretty much red-line efforts. Watch died after 5 minutes on the first leg, phone died after 5 minutes on second leg. Rookie mistake.
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| Brooks Ravenna 7 Miles: 5.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 9.00 | 0.00 | 0.00 | 20.00 |
| 5:30 am to gym in Col. - TM Long Run w/ 9mi.AT cutdown. Started with a very slow first 65 minutes (this is when TM shuts off including the "CD" period) working through some very bad dietary decisions yesterday. Ate a gel and turned on some head phone music as the second rotation of Sports Center came on. Cranked it up during second 65 up to 9mph. Feeling a lot better, I worked up to MP for about last 3-4 miles of cutdown. Ate another gel near the end and feeling much better about life.
20 miles total - 2:35:30
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| Saucony Kinvara 6 - White Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Lunch run from work - 10.1 miles outside. CR 875E from Burkhart - out and back. about 8-8:30 miles. Windy, sunny, and 55 degrees.
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| Brooks Ravenna 7 Miles: 10.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 0.00 | 5.25 | 0.00 | 11.00 |
| AM: easy 2mi. WU on TM at gym, for 30 min. Squats Circuit and Core
Lunch: Monsoon outside. TM at gym - 2mi, 1.75mi, 1.5mi TH, with 2min. rec. jog. TH = 10mph on TM. Struggled with the pace near the end of reps 2 and 3. 9mi. total - 62:10
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| Saucony Ride 7 - Black Miles: 9.00 | Brooks Ravenna 7 Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 1.50 | 0.00 | 10.00 |
| AM - easy 5 miles on TM at gym - 44:50. Slow and sore. Walking to WU.
Lunch - 5 miles on TM at gym w/ 2 x 0.75miles hills - 8% up to 10% at 7mph - 44:30
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| Brooks Ravenna 7 Miles: 10.00 |
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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 - easy 6 miles on TM at gym - started with 30 min. walk
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| Saucony Ride 7 - Black Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 1.50 | 0.50 | 12.00 |
| AM - TM at gym - 10 miles. Hills and strides thrown in near the end. Had to stop at 6 mi. for bathroom break. 74:10
PM - lunch - TM hill walking for 30 minutes - 2miles. Stretching and rolling after
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| Saucony Ride 7 - Black Miles: 12.00 |
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| | Race: |
Pink Power 5k (3.107 Miles) 00:18:15, Place overall: 4, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 3.10 | 0.00 | 16.60 |
| AM Series race over at Lincoln Park in Columbus. Ran over - 6.7 miles slow. Bathroom break at hospital and on to race reg site. Registered and on to WU with some strides. about 40 degrees and overcast. I struggle with this race every year. No exception this year. 4 guys in the lead group at 5:45 pace for the fist 2 miles and then top 3 guys pulled from me. Just no energy or (motivation?) to hang with them. About 5 seconds seperation between me and next guy and between him and leaders. 18:15 for 4th. Jogged home slowly - 6.4 miles and staring to warm up a little bit.
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| Brooks Ravenna 7 Miles: 16.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 3.00 | 0.00 | 0.00 | 20.00 |
| AM - TM long run at gym in Columbus. Started off really slow - first 65 minutes 7.25 miles. Ate some new Vegan gels - Huma. Second 65 minutes 8.2 miles, and put in 3 mi. AT in last reset.
20 miles total - 2:44
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| Brooks Ravenna 7 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 |
| Lunch run outside - 7 miles really slow - about 9 minute miles
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| Brooks Adrenaline 15 - White Miles: 7.00 |
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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 |
| AM Run around Purdue Campus and West Lafayette. 70 degrees, sunny and very windy. 12 miles at about 8:30 pace.
PM Run - ac ouple miles on my own and with Nathan around Purdue Campus - 9 miles at about 8:30 pace.
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off - too many beers last night
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 4.00 | 3.00 | 0.00 | 13.00 |
| AM: TM at gym while watching it rain. 7 miles with 3 miles AT. 52 minutes total
Lunch PM: TM at gym - still raining. 4mi. alt 800s - 9.5mph / 10.4 mph. 6mi. total - 40:06
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| Brooks Ravenna 7 Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 1.50 | 0.50 | 0.00 | 10.50 |
| AM: 4 mi. TM at gym - 2 mi. cutdown - 30:10 total
Lunch run outside. 50 degrees and overcast. 6.5 miles with a pickup - 54:40. Randomly saw Ben Wisler out on county road
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| Saucony Ride 7 - Black Miles: 10.50 |
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| | Race: |
Rodes City 10k (6.214 Miles) 00:37:31, Place overall: 66, Place in age division: 12 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 6.25 | 0.00 | 13.50 |
| AM 10k Race in Louisville. Rodes City 10k. About an hour drive from the house. Construction o Interstate and in city is ridiculous down there...
Lots of WU on a painful left groin and some tired legs. Strides about 15 minutes prior to race and away I went.
5:50 on a downhill felt about right,
6:01 on a pretty decent climbing hill for most of the mile did not feel great,
recovered a bit (I thought) and came back with 5:55. I struggled the rest of the way - aerobically not as much as with the stomach and pain in the left leg. 6:11 mile 5, 6:04 mile 6 and about 5:55 pace for the partial.
Its too bad - this is a fun, very competitive race, with a great finishing stretch. Top 5 places were under 30 minutes! I could see myself training specifically for this race to run it well next year... maybe.
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| Brooks Ravenna 7 Miles: 13.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 25.00 | 0.00 | 0.00 | 0.00 | 25.00 |
| AM: Grandview Long Run in the rain. Great spring weather. 65 degrees and a light drizzle. 25 miles - 3:20:18. 2 gels and a hand held of water consumed. Feeling decent energy wise. Legs pretty sore and tired.
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| Brooks Ravenna 7 Miles: 25.00 |
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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: 30 minutes of TM hill walk/jog followed by 20 minutes of rowing and core
Lunch: 30 minutes "vigorous" on elliptical - 5 miles. Followed up with 20 minutes of core and sled pushes.
PM - run outside after kids in bed - 7 miles easy Terrace Lake out and back - about an hour
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| Elliptical Miles: 5.00 | New Balance 870v3 Miles: 7.00 | Brooks Adrenaline 15 - White Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 2.00 | 0.00 | 10.10 |
| Lunch run - hill repeats on the RR Bridge approaches. Up hard down recover. Both ways is about 40-50 seconds. Muddy, but, sunny and warm outside. AwesomeSpring day. 5 total - 41min.
PM run after kids in bed. 5.1 miles easy - 46 min.
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| Saucony Ride 7 - Black Miles: 5.10 | Brooks Adrenaline 15 - White Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Lunch Run - 7.5 miles outside in windy, but, sunny and warm CRs of Seymour, IN - 1 hour
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| Saucony Ride 7 - Black Miles: 7.50 |
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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 |
| Lunch run after meeting in Clarksville - Muddy trail run in Lapping Park. 5.5 miles - about 45 minutes. I am tired - counting calories again and cutting out meat.
PM Run after bedtime - 3.5 miles easy around the neighborhood.
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| New Balance 870v3 Miles: 3.50 | Brooks Ravenna 7 Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.11 | 6.00 | 0.50 | 0.00 | 12.61 |
| Off Work - AM run - had the wife drop me off across town for a change of course. That always seems to help with the mental state of mind. WU 1 mi. and into 6MP - kept it around 6:25 avg., but, did not feel like AT effort. Threw in some random hill pickups after recovering from that.
12.61 total - 90 minutes exactly. Big LR planned for tomorrow - prob on TM since its gonna be raining and chilly.
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| New Balance 870v3 Miles: 12.61 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 25.50 | 4.50 | 0.00 | 0.00 | 30.00 |
| 30 Mile TM Long Run w/ 2x15min. AT - 8mph up to 9mph.
Caught up on some awesome Bball highlights I missed when I went to bed early last night. SportsCneter 5 times was a bit much...
"Variety Workout" setting on TM gave good variability to incline and helped reduce repetative soreness/fatigue.
3x TM resets, 2x bathroom breaks.
3xGURoctane gels, 2xHandhelds Water
4:09:05 total time.
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| Saucony Ride 7 - Black Miles: 30.00 |
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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 - Fun Day with an old friend down in KY.
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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 |
| Took day off work - sick today. Went to get oil change for car (only 5000 miles this time) and went for easy 30 minutes while waiting. Picked up car and then to gym for 30 more minutes. Sweating profusely. 6mi. total - about 8 min. pace
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| Saucony Ride 7 - Black Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.90 | 0.00 | 2.00 | 1.00 | 6.90 |
| PM Track Tues. - strong headwind on the homestretch/tailwind on backstretch, but, sunny and 60 degrees. A good group with 2 faster guys pulling me along for: 4x(800@5k/400@1mi.) w/ 400 jog after 800, 800 jog after 400.
2:45, 76, 2:45, 76, 2:39, 77, 2:41, 75
6.9 total - about 48 min.
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| Brooks Ravenna 7 Miles: 6.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.70 | 1.00 | 1.00 | 0.00 | 6.70 |
| AM: easy 2 mi. on TM at gym
PM - Lunch at work in Indy today. Canal Run - 4.7 miles cutting down to TH.
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| Saucony Kinvara 6 - White Miles: 6.70 |
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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 - TM run at gym - 4miles - 32 minutes.
Lunch run outside, almost beating the rain. 9.4 miles out and back on CR over behind Walamrt and all the way to US 31 - about 8-8:30 pace. Feeling hungry and maintaining the leg fatigue, still.
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| Saucony Ride 7 - Black Miles: 4.00 | Brooks Adrenaline 15 - White Miles: 9.40 |
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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 - TM run at gym - 15 miles in 2 hours. Ate 1 gel and took it pretty easy/relaxed. Drank a bunch of water. 10 mile race tomorrow morning in Louisville. No big expectations given recent race results.
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| New Balance 870v3 Miles: 15.00 |
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| | Race: |
Papa Johns 10 mile (10 Miles) 01:00:22, Place overall: 47, Place in age division: 6 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.28 | 0.00 | 10.10 | 0.00 | 15.38 |
| 8 am - Papa Johns 10 mile race in Louisville. 35-40 degrees and sunny with very little wind. Run this one 4 or 5 times, now, but missed it last year. Carpooled with 4 other Quaff guys, and briefly caught up with some old acquaitences from college prior to start. The course is a lollipop with a hilly park loop in the middle of the race, with mile 10 up and down over a bridge and in to Papa Johns football stadium (for UofL football team) and is well attended - competative and lots of people. Solid race for me today, exceeding expectations. Kept it right around 6 minute pace with some varying miles in the hilly park:
5:58, 5:54, 6:06, 6:08, 5:58, 6:01, 5:41, 6:01, 5:56, 6:04, and then 0:22 for the GPSed partial 0.1
1:00:22 is a course PR (by about 1minute), and was good for top 50 finish.
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| Saucony Ride 7 - Black Miles: 15.38 |
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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 after Easter Ham - took a lap around the old high school track (in Lex., KY) in my Khakis and Green Polo. 0.25 miles - 2:12
PM - after the trip to Lexington, (5hours of driving with one screaming kid for 1.5 hours of return trip), easy hour of running with 20 min. core and putting the kids to bed thrown in the middle.
6.75 miles - 1 hour. Tired and stiff. How the hell is Syracuse in the Final 4?
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| Brooks Ravenna 7 Miles: 7.00 |
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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: easy walk jog on TM - 5miles - 43:00. Followed by strength training: 4min. row, 4x up/back sled push, circuit of squats, deadlifts, core - planks for 10 minutes
Lunch TM run at gym - 5 miles - 42:22
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| Saucony Ride 7 - Black Miles: 5.00 | Brooks Adrenaline 15 - White Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.22 | 0.00 | 2.48 | 0.00 | 10.70 |
| AM - started walking on TM at gym and called off running am altogether. Elliptical - 12 minutes, Rowing 4min., bench press / lat pull circuit, and core for 30 minutes.
PM - Wife dropped me off at track - Track Tues. (10x300@5k w/ 100 jog): 54,56,56,55, 60,59,60,62, 57,58. 100m jog recoveries were about 35 seconds. Ran home from track with a very fortunate bathroom location available for bathroom stop at Donner Park.
10.74mi. - 1:19:33 total
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| Brooks Ravenna 7 Miles: 10.74 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.85 | 0.00 | 0.00 | 0.00 | 9.85 |
| AM - 1.5 mi. TM walk uphill at gym, 20 min. of foam roller
PM - beat the storm barely - slow 8.3 miles - 76min.
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| New Balance 870v3 Miles: 8.30 | Brooks Adrenaline 15 - White Miles: 1.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 3.00 | 2.00 | 0.00 | 7.00 |
| AM - 20 minutes elliptical followed by 15 minutes of core at the gym. Raining most of day today. Probably another evening run
PM - storming outside. To the gym after kids bedtime.
5mi. Cutdn - 9.3mph to 10.2. 7total - 48:48.
Lots of people lifting wts (and then dropping them).
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| Elliptical Miles: 3.30 | New Balance 870v3 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| Lunch run outside - 5.2 miles - 45:15. Windy, but sunny and warm.
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| Brooks Adrenaline 15 - White Miles: 5.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.05 | 4.00 | 3.13 | 0.00 | 21.18 |
| AM - LR w/ 5k LT thrown in the middle. 8.3 miles from my house across town to series 5k race. Threw in 4mi. AT on the way over. WU another 1.5 when I got there, and suffered through a slow and tired 5k LT effort. 18:36 was miserably hard. Tough to simulate race effort solo, so a worthwhile effort at least Grabbed some water and gel and headed home. Slogged it out for 4 to 5 miles attempting to get down in to AT, to no avail. The wind really picked p at some point during the race, and seemed to build throughout the trip home. Rounded corner in tothe fairgrounds and was nearly stopped in my tracks by a strong gust. 21.18 total - 2:38:40
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| Brooks Ravenna 7 Miles: 21.18 |
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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 Long Run on TM. After \yesterdays wind storm, its cold outside again, hopefully for last freeze before spring and summer. 2 TM resets, 1 bathroom break, 2 gels (Humas and GU Roctane), and 2 handhelds H20. Kept it on Variety workout giving some variation to percent grade. Wore some old Kinvara 4s (Neon Yel.) and felt the reason for retiring the shoes.
18 miles - 2:29:31
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| 12 - Saucony Kinvara 4 - Neon Miles: 18.00 |
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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 |
| Easy 30 min. recovery at lunch - 3.3 miles in the grassy loops at the church close to work. Windy, but, decent weather outside.
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| Saucony Ride 7 - Black Miles: 3.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 3.00 | 4.00 | 0.00 | 13.00 |
| AM - TM run at gym - Mod. 6 miles w/ 3AT cutdown - 46:00.
Lunch run - Track Tues workout on TM at gym -
0.25, 0.5, 0.75, 1, 0.75, 0.5, 0.25 @ 5k (10.5mph)
w/ 1min. rec. at 8.6mph.
7 total - 45:15
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| 12 - Saucony Kinvara 4 - Neon Miles: 7.00 | Brooks Ravenna 7 Miles: 6.00 |
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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 - recovery run/walk on TM at gym - 4mi. - 38:15. 15minutes of core after.
Lunch run outside - windy but 55 degrees and sunny. 5miles - 44:18. Feeling tired and hungry.
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| 12 - Saucony Kinvara 4 - Neon Miles: 5.00 | Brooks Adrenaline 15 - White 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: 20 min. hilly TM walk at gym, 20 min. eeliptical, 5 min. row, 5 min. core
Lunch - 5mi. run outside - 41:15 in the windy, nasty SLEET :(
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| Elliptical Miles: 3.00 | Brooks Ravenna 7 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.60 | 2.00 | 0.00 | 0.40 | 11.00 |
| AM - easy TM at gym - 6 mi. - 50min.
Health Screen today for Humana - all vitals are fine, looks like
Lunch TM run at gym - build up to MP and 6x20sec. pickups (11mph up to 12 mph)
5mi. total - 35:30
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| 12 - Saucony Kinvara 4 - Neon Miles: 5.00 | Brooks Ravenna 7 Miles: 6.00 |
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| | Race: |
Hoosier Half Marathon (13.109 Miles) 01:20:19, Place overall: 43, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.17 | 3.13 | 10.00 | 0.00 | 15.30 |
| Half Marathon race at 8am this morning in Bloomington, IN. Hitched a ride with a couple Quaff guys from Columbus - always enjoyable company with those two. Got to packet pickup/ race start line roughly an hour prior. Cold and windy day - conditions less than ideal. We jogged some WU - about 2 miles - and dropped off the heavy clothes at the truck. The race is part of NIRCA events every year, so there's a ton of college guys in running clubs (not scholarship or anything, but, still pretty solid) toeing the line. Hilly course, with some strong winds along northern stretches of course. I quickly see my place in this crowd as I am about 50th after a downhill first half mile at 5:40 pace. I feel every bit of the suffering shown in the last 5k's splits - I pulled back a little bit as the tough rolling portion of the final 2 miles started.
Hilly Course shown in splits: 604, 547, 614, 613, 542, 604, 555, 549, 619, 617, 615, 627, 628, 603
Passed through 10 mi. in about 60:20, but, really struggled with the last 5k.
1:20:19 for 43rd place. The funny thing is that this was also 2nd in 30-39 AG Most of the guys in front were NIRCA/college kids.
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| Saucony Kinvara 6 - White Miles: 15.30 |
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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 7 miles - Tipton Marina and back. 45 degrees and windy/overcast. About an hour mostly in the grass.
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| New Balance 870v3 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.35 | 0.00 | 0.00 | 0.00 | 10.35 |
| AM - easy 30 minutes on TM - 3.25 miles
Lunch - easy 4.75 miles on TM at gym - 36:40. Still raining.
Evening jog - feeling like trash after over eating... 2 miles slow with some walking
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| Saucony Ride 7 - Black Miles: 8.00 | Brooks Ravenna 7 Miles: 2.35 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 3.00 | 0.00 | 0.00 | 11.20 |
| AM - gym elliptical - 10 minutes. 10 minutes foam rolling and stretching
PM: Track Tues - Taper Week style: 6x800MP w/ 400m jog. Jogged home at easy pace. Feeling a little more fatigue than I would like. Tomorrow needs to be really easy/off. 11.2 total - about 1:30
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| Elliptical Miles: 1.00 | Brooks Adrenaline 15 - White Miles: 11.20 |
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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 |
| Day off - Almost did it - went down the street and turned around.
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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 |
| Lunch run - easy 5mile loop behind golf course and back down Burkhart - 41 min.
Walked 1 mile at 2p with the work walkers. Solid stroll - 15:37
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off - Taper
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| | Race: |
Carmel Marathon (26.219 Miles) 02:59:59, Place overall: 17, Place in age division: 7 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 20.00 | 0.00 | 0.00 | 27.00 |
| Friday night packet pickup in Carmel, IN at the Monon Center. The young Bell family's first trip to a marathon over night trip. We have 2 boys - a 1 year old and a 3 year old. An hour and half car ride is about the limit for the 1 year old, and a strange hotel room is still scary. I counted on not sleeping, which is no big deal since I normally don't the night before race, anyway. I have run this race almost every year. Its a flat, decent shaded course through nice neighborhoods. Its well run and usually not too crowded in the tight spots. Really nothing to stand in the way of a PR, except myself and maybe some weather issues
Saturday morning race - 48 degrees and sunny at the start, with little wind. 6:25-6:35 pace for something in the 2:49-2:52 range is the goal. A solid group of a couple guys get in to that pace early on and I feel fine staying with them. around 4 or 5 miles, the kiss of death finds the group (for me, anyway) in the form of a young lady who is fresh off OTQ in LA (where she placed 30th). We chat and sneakily find ourselves in the 6:18-6:25 range over several miles. This prooves to be downfall, as we hit a couple of light rollers at this pace and I start to feel taxed. I don't realize it completely at this point, but, this is where I blew it. I finally let them go at about 12 miles, and started to get worse immediately.
First Half Splits: 6:27, 6:24, 28, 18, 29, 33, 27, 27 32, 20, 25, 20, 34 - 1:24:44 for 10th place
Wheels really don't fall off completely until 18 miles or so:
6:38, 29, 42, 47, 56, 7:03, 6:58, 7:08, 7:18, 7:43, 8:05, 8:26, 7:45, 2:17 for 0.34 miles
The temperature turned to about 60-65 (it felt hot) after the course emerged from the shaded trail, and turned on to the industrial park (big business office buildings - Carmel is upscale hoity-toity) and the long exposed sections on those streets. It is here that I really begin to struggle. I have stupidly not worn any kind of hat, and have shed my shirt. The sun beats me down, no doubt. About 5 people pass me. I even see them struggle and barely maintain lead on me for a while, but, drop even more as I begin to struggle worse. These kind of conditions (not that they're that severe) turn my gut into a gut cramp, gargling, horrible mess with anything I put in there.
The partial is only 6:45 pace, but, it feels like a sprint - I came around the last corner with roughly a quarter left, and see I can still somehow make it under 3 hrs. Barely... :) Another solid 1:25 / 1:35 -- +10min. marathon in the books - 2:59:59 for 17th
Can't help but think that I should make it a rule that my target marathons can only be in colder weather - like nothing over 45 degrees.
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| Saucony Kinvara 6 - White Miles: 27.00 |
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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 |
| PM - easy 4.8 mi. around the neighborhood - stroller push and easy grass jogging. Sore but, moving forward in a jogging motion.
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| Brooks Ravenna 7 Miles: 4.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.10 | 0.00 | 0.00 | 0.00 | 1.10 |
| Walked around the neighborhood pushing the stroller.
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| Brooks Adrenaline 15 - White Miles: 1.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.10 | 0.00 | 0.00 | 0.00 | 15.10 |
| PM - half day off work for Little one's well visit (shots). 5k easy - 30minutes.
PM2 - Family drive to outlets in Edinburgh. Run home down US 31 and 11. 12miles slow - about 9 min. pace. Pretty warm, but, nice to feel the sun. Drained a handheld and ate a gel. Definitely feeling Saturday still.
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| Brooks Ravenna 7 Miles: 15.10 |
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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 |
| 6AM - strenght train at gym - core, lunges, rowing, foam rolling - 20 minutes
AM - walk around work campus on break - 1mile - about 16 minutes
Lunch - 8.1 miles slow run at lunch - out and back on Burkhart and CR - about 9 min. pace
PM1 - walk around work campus on break - 1mile - about 16 minutes
PM2 - stroller pushing walk with both the boys - 1mile - 17 min.
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| Saucony Ride 7 - Black Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 0.00 | 0.00 | 0.00 | 5.60 |
| AM - strength train / workout at gym - rowing, bench sets, PU, core, and single leg deadlift
Luch run down south (clarksville) after meeting. 5.6 miles on Silver Creek Trail in Lapping Park - about 10 minute miles.
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| Brooks Adrenaline 15 - White Miles: 5.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Took a 1 mile walk at work. That's it for today. Big LR tomorrow.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 34.30 | 0.00 | 0.00 | 0.00 | 34.30 |
| Last Long(er) Run for DWD 50M and it was a difficult one. 10k across town, so I wanted to integrate that in at some later in the run to force myself to run harder on some tired legs. Ran People Trails and around town before race, and got in 20 mi. prior to 10k. Took a couple bathroom breaks along the way and ate some gels with waters. 10k turned about to be about MP, but, was more of a TH effort level - about 40min. A couple QON! teammates surprisingly showed up and raced 5k. Ate a banana afterward and snapped a couple pictures with them and away I went home for about 8 more miles. Now I wasreally hurting - 9 min. pace was pretty painful in the legs pretty much the entire last 8 miles. walked to house after watch hit 34miles. 34.3 total - 4:50
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| Brooks Ravenna 7 Miles: 34.30 |
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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 - taking at least 48 hours off
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| PM run after kids in bed - 9.5 miles really slow and stiff. Took almost 60 hrs off and ate horribly yesterday.
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| Brooks Ravenna 7 Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.75 | 0.00 | 2.75 | 0.00 | 13.50 |
| AM walk around work - 1mi.
Lunch run out and back behind Walmart - 7miles - 1 hour. ITs hot!
PM walk around work - 1mi.
PM2 - Track Tues - 2x1k, 6x400m cutdown - forgot watch and used stupid phone Strava App.
4.2 miles total.
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| Saucony Ride 7 - Black Miles: 7.00 | Brooks Adrenaline 15 - White Miles: 6.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 3.00 | 0.00 | 0.00 | 8.50 |
| Lunch run - 5mile loop around industrial / burkhart w/ 3mi. AT - 36:29 total
PM run after kids in bed - loop around fairgrounds - 3.5mi. - 33:28
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| Saucony Ride 7 - Black Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 4.10 |
| AM walk at work - 1mile
Lunch run - easy 30 min. 5k
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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 |
| 2 walks at work - 2mi.
Lunch jog - 3miles - 26:28
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| Saucony Ride 7 - Black Miles: 5.00 |
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| | Race: |
Derby Festival Marathon (26.219 Miles) 03:01:25, Place overall: 29, Place in age division: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 26.40 | 0.00 | 0.00 | 27.90 |
| Derby Festival Marathon in Louisville
7:30 am start in downtown Louisville. Goal going in to this one was more geared toward making is a LR / training run as a final hard prep workout for 50M in May.
Got there in time to park and use the bathroom in a parking garage. Good to see Tim Proctor and Mike Bernardi at the start corral. Started off comfortably at 6:30 pace and vowed to stay there (or slower). Also, went back to the low qty of gel consumption with mre sports drink plan.
Official race splits:
| Location |
Net Time |
Clock Time |
Pace |
Pace Between |
| 10K |
40:37 |
40:44 |
6:32 /mi |
| 6:28 /mi |
| 15K |
1:00:45 |
1:00:51 |
6:31 /mi |
| 6:59 /mi |
| 25K |
1:44:13 |
1:44:19 |
6:42 /mi |
| 6:39 /mi |
| 30K |
2:04:56 |
2:05:02 |
6:42 /mi |
| 7:27 /mi |
| FINISH |
3:01:25 |
3:01:32 |
6:55 /mi |
Watch Mile Splits:
| 1 |
6:24.1 |
6:24.1 |
6:25 |
1.00 |
28 |
| 2 |
6:30.9 |
12:55 |
6:29 |
1.00 |
16 |
| 3 |
6:29.8 |
19:25 |
6:29 |
1.00 |
6 |
| 4 |
6:36.7 |
26:01 |
6:36 |
1.00 |
6 |
| 5 |
6:31.6 |
32:33 |
6:31 |
1.00 |
-- |
| 6 |
6:37.3 |
39:10 |
6:36 |
1.00 |
10 |
| 7 |
6:36.6 |
45:47 |
6:33 |
1.00 |
-- |
| 8 |
6:37.5 |
52:24 |
6:24 |
1.00 |
7 |
| 9 |
6:46.8 |
59:11 |
6:02 |
1.00 |
-- |
| 10 |
6:46.4 |
1:05:58 |
6:45 |
1.00 |
16 |
| 11 |
6:40.5 |
1:12:38 |
6:40 |
1.00 |
17 |
| 12 |
7:12.1 |
1:19:50 |
7:11 |
1.00 |
90 |
| 13 |
7:13.1 |
1:27:03 |
7:12 |
1.00 |
85 |
| 14 |
7:12.7 |
1:34:16 |
7:11 |
1.00 |
109 |
| 15 |
6:50.4 |
1:41:06 |
6:50 |
1.00 |
19 |
| 16 |
6:36.6 |
1:47:43 |
6:34 |
1.00 |
12 |
| 17 |
6:46.8 |
1:54:30 |
6:46 |
1.00 |
16 |
| 18 |
6:39.9 |
2:01:10 |
6:39 |
1.00 |
-- |
| 19 |
6:51.3 |
2:08:01 |
6:43 |
1.00 |
-- |
| 20 |
6:47.9 |
2:14:49 |
6:47 |
1.00 |
3 |
| 21 |
6:45.0 |
2:21:34 |
6:42 |
1.00 |
3 |
| 22 |
7:02.0 |
2:28:36 |
7:02 |
1.00 |
42 |
| 23 |
7:28.8 |
2:36:05 |
7:27 |
1.00 |
32 |
| 24 |
7:20.0 |
2:43:25 |
7:19 |
1.00 |
9 |
| 25 |
7:38.8 |
2:51:03 |
7:38 |
1.00 |
10 |
| 26 |
8:57.4 |
3:00:01 |
8:18 |
1.00 |
18 |
| 27 |
1:27.9 |
3:01:29 |
1:26 |
0.19 |
-- |
| Summary |
3:01:29 |
3:01:29 |
2:59:15 |
26.19 |
553 |
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| Temps were in the 60s but a steady light rain fell the entire race. The weather was pretty good. The nutrition and hydration plan worked well enough - still some roller coaster effect with energy level and gut cramps, but, worked through them in short order. I struggled with some serious fatigue in the legs (as expected) after 18 miles. Verdict is that the goal was achieved today - solid longer aerobic effort and some mental character building in the later miles and on some hills as a bonus training stimulus. Now to recover and prepare for the big 50M in two weeks |
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|
| Saucony Ride 7 - Black Miles: 27.90 |
| |
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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 |
| PM: easy 30 min. jog - 3.2mi.
several walks with family - another 2.1 miles.
Decent recovery in legs going on here.
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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 | | 1.20 | 0.00 | 0.00 | 0.00 | 1.20 |
| walk at work - 1.2 miles -16:30
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| Brooks Adrenaline 15 - White Miles: 1.20 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Voted in primary today - first time voting in primary. felt the Bern... but, Trump still chosen by IN. I just don't get it.
3 miles really slow before kids bedtime - 30 min. Core and lunges, squats, PUs - about 15min.
7 more miles after kids to bed - about 60 minutes with 2 AT on the Terrace Lake Hills
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| Brooks Adrenaline 15 - White Miles: 10.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 1.00 | 0.00 | 3.50 |
| Lunch TM run. It is raining and 45 degrees today. 3.5 miles w/ 6x2:00 hills - 8% up to 15% (power hike above 12%). 31 minutes
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| Saucony Ride 7 - Black Miles: 3.50 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.28 | 0.00 | 0.00 | 0.00 | 12.28 |
| Lunch run at Lapping Park after Clarksville meeting. 3.6 miles in 31:08 on muddy trails. Lots of rain recently. Still having figured out good direction in those woods - a lot of crossing paths tha look similar.
PM run after kids in bed. 8.6 miles in 1:15:06. Hilly course and alt of intentionall y muddy grass running. Last minute prep of legs for 50M / 6500' on some potentially muddy trails next Saturday.
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| Saucony Peregrine - Black Miles: 3.60 | Brooks Ravenna 7 Miles: 8.68 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| lunch, afternoon, and neighborhood walks. 2.5 miles. Yep - counting walking miles.
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| Saucony Ride 7 - Black Miles: 2.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM - 11 miles in 1:35:26. Ran to Mill Race via Terrace Lake, did a loop, and then back home down SR 11 to the house. Feeling fresh. Tapering down for the 50M next Saturday.
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| Brooks Ravenna 7 Miles: 11.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.79 | 0.00 | 0.00 | 0.00 | 6.79 |
| Easy hour on hilly hills - 6.8 miles out and back terrace lake and Carr Hill
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| Brooks Ravenna 7 Miles: 6.79 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 0.00 | 1.50 | 0.75 | 7.00 |
| Lunch TM hills and strides at gym - 10 min. @ 5%, and 6xstrides 11mph up to 12mph
7mi. total - 51:30
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| Saucony Ride 7 - Black Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.32 | 0.00 | 0.00 | 0.00 | 4.32 |
| PM - 4.3 miles fairgrounds loop and neighborhood - 36:16. Taper for Sat.
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| Brooks Adrenaline 15 - White Miles: 4.32 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.98 | 0.00 | 0.00 | 0.00 | 4.98 |
| Lunch - 5 miles around Golf Course, Burkhart Loop - 41:05. Tapering is easy
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| Saucony Ride 7 - Black Miles: 4.98 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 2 walks and a 3mi. lunch run at work. Ready for tomorrow.
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| Saucony Ride 7 - Black Miles: 5.00 |
| |
|
| | Race: |
Dances With Dirt Gnawbone (51.84 Miles) 09:22:41, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 51.84 | 0.00 | 0.00 | 0.00 | 51.84 |
| Sat., 5:45am start in Brown Co. State Park - DWD 50M - AKA The MudSkating 51.8M (w/ off course add on). Raining and super muddy most of the day. About 45 degrees at the start n the dark (and stayed cool all day) Really got lucky on the temperature. Weather is notoriously warm and humid.
From the start line throughout most of the beg. stages of the race, there are 4 guys that start out in the lead pack. I quickly realize that one of the guys won't be there long and there are 3 other guys that can beat me. We drop the one guy after 7 miles, and start trading back and forth amongst the 4 of us. I begin to narrow my ranking assessment down further - there is "one" guy that should win, and two other guys I feel like I can beat. The first 20M or so progresses similarly in the mud. The rain has stopped early in the morning, but, the damage to trails is done. The "one" guys and I run together for while and both somehow miss a turn.
Around 19-20 miles, me and the "one" guy have seperated from rest, but, horribly miss a clearly marked turn off. We add about 1.5 miles (out and back) with this mistake. 2 guys have cuaght us and passed by. We find them pretty quickly at the 30k aid station. At that point, I feel like me and "one" are clearly 1,2.
I run in to some trouble at 50k. I bonk hard, and only partially come back to running form with a gel and some serious water chugging out of handheld and an aid station at a fortunate spot. At the aid station, at this point, I discover a wonderful "crack to nutrition code" that works for me (ultra dist. nutrition, only?) - I can, and should eat real food. By this point I am getting sick on the gels, and grabbed PB&J's and potatoes at this aid station and crush it. Wonderful! The "real food" doesn't sit in the stomach and I actually don't have gut cramp/stitch issues. Now, I discover, I can also get gels in the stomach in between aid stations wih greater success. I bounce back from the bonk in a bout 1 mile and stick the plan the rest of the way (to great success!)
At this point, the one guy and another guy have pulled ahead and out of sight. I am slowly coming back from bonk and happy with continuing for a 3rd place finish. I roll in to mile 40 aid station and discover the one guy has smashed in to a tree and needs stitches and has to DNF. That sucks - he's a good guy, and the best runner out there on this day. Other guy still also nowhere in sight. Strangely, I am starting to feel stronger at this point (42-45M) !
Huge confidence boost as I start seeing mile splits comparable to start of race splits around 42 miles - first time occurence. 45miles in, and I am pushing through one small gut cramp (pinching it and breathing heavy, with some water chugging), and then continuing on with it gone fairly quickly. I feel like I may see the leader at some point ? Nothing. Get one more gel down succesfully and chug water with light gatorade mix (light gatorade mix seems to be best).
Nw, the last 3 miles is a mud fest. This race has 10k, half, full, 50k, 50M, and a relay - all using this last stretch of the course. Everybody has destroyed this part of the course, leaving us 50M's with ankle deep mud to contend with after 47 miles.
Still feeling strong and positive, but, a little frustrated with this. I also realize I have gone about 1.8 extra than the 50M with the offcourse detour, and another smaller misque of the same fashion. I am overjoyed to make the (3) creek crossings and hop up creek bank in to a field and see the finish line. I cross with a big smile on my face, but, don't realize I have won until they announce and (immediately) hand me the trophy and swag. Literally didn't get through the finish line corral before being bombarded! :) I was surprised to find out that the other guy had cut course in last 5-7 miles somewhere (unintentionally) and was DQed.
Pretty stupid way to win (the DQed guy had 50M GPS, but, did not show up at one of aid check ins)
51.84 miles total - 9:22:41. 7394 feet of elevation gain recorded by Garmin, but, 6551 feet recorded by Strava... CR (Pers.) for DWD and 50 mile PR - 9:03:24 (I have only run 2x50M - this race twice)
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| IN State Park Hiking/Trail Running Miles: 51.84 | Saucony Peregrine - Black Miles: 51.84 |
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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 |
| Nothing - no running. Can barely walk. Basking in the glory of my fortuitous victory
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 1 mile walk. I can walk now
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| PM - 1mile jog. 9 minutes with brand new Garmin 920XT watch. Ah ha, so that's what watches look like from this century...
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| Brooks Ravenna 7 Miles: 1.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.61 | 0.00 | 0.00 | 0.00 | 4.61 |
| AM - TM run - new watch has pedometer and tracks TM running prett accurately. 20 minute walk/jog - 1.41mi.
Walks at work - about 2 mi. -
Walk/stroller push around neighborhhod - 1.3 mi. - 20 min.
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| Saucony Ride 7 - Black Miles: 3.20 | Brooks Ravenna 7 Miles: 1.41 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 0.00 | 0.00 | 0.00 | 5.75 |
| 2 walks at work - about 2miles.
Lunch run - 3.82mi. - 33:42. Slowly coming back to form.
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| Brooks Ravenna 7 Miles: 3.82 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.56 | 1.50 | 0.00 | 0.00 | 4.06 |
| PM: run around the neighborhood. Feeling decent - got the heart rate up and in to about AT near the end. Checking on if I should even attend the half marathon in Seymour (that I paid for months ago) - probably will go suffer through it. 4.06 mi. - 29:50
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| Brooks Ravenna 7 Miles: 4.06 |
| |
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| | Race: |
Seymour Half Marathon (13.109 Miles) 01:23:04, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.20 | 13.10 | 0.00 | 0.00 | 14.30 |
| AM Half Marathon in Seymour - 7:30 a start with a light rain and about 60 degrees. Pretty perfect weather.
No expectations for this race with the 50M still only a week ago, and recovery progressing, but, still in process. Solo run for the whole race - The rain has scared everybody away. I go out at comfortable 6:15-6:20 pace and stay there. Felt fairly calm aerobically, but, feel it pretty bad in the legs and right shoulder.
Solid AT effort: 6:17, 17, 18, 18, 15, 23, 28, 20, 06, 21, 22, 24, 31, 0:37 - 1:23:04 FTW
Rained the whole time, feeling ood, and nearly as fatigued as anticipated. Probably ready for ramping back up next week.
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| Saucony Ride 7 - Black Miles: 14.30 |
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| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.82 | 0.00 | 0.00 | 0.00 | 6.82 |
| easy hour PM - 6.82. Depletion
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| Brooks Ravenna 7 Miles: 6.82 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.48 | 0.00 | 0.00 | 0.00 | 8.48 |
| easy walks at work, lunch run, easy PM run
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| Saucony Ride 7 - Black Miles: 8.48 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.35 | 0.00 | 0.00 | 0.00 | 6.35 |
| walk at work and easy run in PM - 5.35 mi. run
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| Brooks Ravenna 7 Miles: 6.35 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.80 | 0.00 | 0.00 | 0.00 | 1.80 |
| 1.8 mile stroller push / jog with the boys in tow. Chasing mommy around the neighborhood
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| Saucony Ride 7 - Black Miles: 1.80 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 2.00 | 0.00 | 10.00 |
| 2 mile stroller pushwith kids and wife.
8x400m @ TH - about 85-90 seconds. 8 mi. total - about an hour. Still running on some recovering legs with some sore spots.
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| Saucony Kinvara 6 - White Miles: 8.00 | Saucony Ride 7 - Black Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| 2.5 miles of walking at work
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| Saucony Ride 7 - Black Miles: 1.50 |
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| | Race: |
Aisin 5k (3.107 Miles) 00:18:16, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.74 | 0.00 | 3.10 | 0.00 | 15.84 |
| AM Series race in Seymour. 5k around Aisin plant/factory roads. WU with some pickups and drills and shed the shirt - it's 75 degrees and humid. Solid mile 1 at 5:40, but, can tell that I'm not fit for this pace. Mile 2 is in the 5:50's, and mile 3 is over 6:00: 5:41, 5:54, 6:07. Pretty poor 5k fitness coming off of 50M and marathon recovery (2weeks). The fire has been lit - there are some guys that are coming after the Series crown, and are well within my capabilities of of getting in shape and beating them.
Car ride back home and took the wife's car to get the punctured tire replaced. Ran 90 minutes easy during the waiting time -10.16 miles in some sunny warm temps.
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| Saucony Kinvara 6 - White Miles: 4.68 | Saucony Ride 7 - Black Miles: 10.16 | Brooks Adrenaline 15 - White Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.81 | 0.00 | 0.00 | 0.00 | 20.81 |
| AM Long Run - Grandview loop +Sawmill (hill) and some add on back in the neighborhood to get 3 hours. Super slow, and struggling badly with the heat. Ate 3 gels and a handheld of water. Felt mini-bonks 3 times. Think it got up to 80 deg. Sun ate me up when not in the cover and the trees around the lake. 3 hours - 20.81mi. Long road of 100M training started this week - the formula to success: lots of double long runs, and some stregth and conditioning addressing hip flexors and general leg strength to prepare for a long flat compacted agg. course.
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| Brooks Ravenna 7 Miles: 20.81 |
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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 - easy 10 miles - 90:25. SR 11, People Trail (lots of bikes today), Goeller, Terrace Lake. Summer is here! Memorial Day weather - sunny and 75 degrees. Wonderful. Legs feel pretty terrible (tired and sore), but, shuffled 9 minute pace consistently (Is that good? )
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| Saucony Ride 7 - Black Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.15 | 0.00 | 3.10 | 0.30 | 10.55 |
| Lunch track workout: WU w/ 5xstrides (20-30sec), into 5x1k - 10 k effort in the heat:
3:42, 3:44, 3:40, 3:39, 3:41. 9.24 miles - 1:09:33 total
Several walks at work as well. Yep - still counting walking mileage.
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| Saucony Ride 7 - Black Miles: 10.55 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.63 | 0.00 | 0.00 | 0.00 | 3.63 |
| A couple of walks at work and an easy morning jog on the TM at gym to WU for some sqauts and deadlifts circuit - 20 minutes.
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| Saucony Ride 7 - Black Miles: 3.63 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.90 | 0.00 | 1.25 | 0.00 | 9.15 |
| AM: walk on TM to WU for strength training. Core and Rowing for 20 minutes
noon in Greensburg. Meeting for work and then ran at lunch. Found a good 200m hill and hit it: 10 x 200m hills - about 45 second avg.
PM: Hoka demo at White River Run Shop in town at 6:15. Pretty cool - ran 4 miles in some Hokas. A bunch of cusion, but, those things are pretty expensive.
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| Brooks Adrenaline 15 - White Miles: 5.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.47 | 0.00 | 0.00 | 0.00 | 9.47 |
| Lunch run - 9.08 miles slow in some heat and feeling very tired at the end of firt week back training. 81:18
Walk with kids - Jude running around the block a little bit now.
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| Saucony Kinvara 6 - White Miles: 9.08 |
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| | Race: |
Abby Brinkman 5k (& DINO "15k") (2.95 Miles) 00:17:18, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.31 | 8.62 | 2.95 | 0.00 | 13.88 |
| 8am - Series 5k in Mill Race Park - hung with the guy who's been whooping me for about 2miles. 5:57, 5:49, 6:00 pace for partial (short course). 2nd Place and still struggling with 5k
9am - DINO Trail Race in Brown Co. State Park. 8.62 miles GPS, and about 1000' of elevation gain. Pretty tough course, and I struggled. Coming down one of the big decents I fell pretty hard and landed on shoulder, elbow, face. Other than that, quite an enjoyable race in the woods. 8.62 miles in 1:07:24 for about 8th place.
Feeling tired and very sore. Tough week.
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| Saucony A5 - Green Miles: 5.10 | Saucony Peregrine - Black Miles: 8.74 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 24.00 | 0.00 | 0.00 | 0.00 | 24.00 |
| Late am Long Run - about 80 degress and sunny when I left house at 11a. Run Terr. LAke, Goeller, P.Trail, through town, picked up off road trail by Haw Creek. Nice little very covered and mud/dirt trail running along creek for about 1mile. Connected back to P.Trail system out toward airport. Hit 1:45 turn around point just prior to Ivy Tech. On way back, picked up people trail and then HCreek Tr. again - this time catching an overhanging branch with the top of my head. Took a little off the top and started bleeding profusely (as head injuries do). Had wash off and hold hat on wound until it stopeed, but, not before being covered in blood. I must've looked like a crazy person running back. Hit the water fountains and several bathroom stops, with 3 Huma Gels eaten and tolerated. hard to tell because I was going so slow, but, the Vegan Huma gels seem to sit pretty well in the stomach. Made it home blood stained and a bit cooked -3:30:53 - 24miles
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| Brooks Adrenaline 15 - White Miles: 24.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.33 | 0.00 | 0.00 | 0.00 | 4.33 |
| am walk at work, lunch elliptical for 20 minutes, with foam rolling, and thne afternoon walk. some lunges and squats in evening. Recovery day
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| Saucony Ride 7 - Black Miles: 1.91 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.15 | 3.00 | 1.25 | 0.00 | 10.40 |
| AM - TM at gym before work - 3.5 AT cutdown 9mph up to 10.1 mph. 6mi. totl - 43:30. Indoor Running on new watch was 0.6 short of what TM said I ran.
walk at lunch, bad day at work, and then an angry stress relieving run in PM. 5x45 sec pickups roughly 1mi. effort. 3.46 miles total - 28:09
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| Brooks Adrenaline 15 - White Miles: 6.00 | Saucony Triumph Miles: 4.43 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.02 | 0.00 | 0.00 | 0.00 | 13.02 |
| New shoes I bought off peer at work - Saucony Triumph Iso (?) Light wieght Trainer, I think? Anyway, there pretty plush, roomy, and bouncy. walk at work in am, lunch run - 5miles easy - 42:11.
PM run after kids in bed. Nice evening out tonight - breezy and about 70 deg. 7 miles in about an hour.
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| Saucony Triumph Miles: 13.02 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.93 | 3.00 | 3.25 | 0.00 | 15.18 |
| Walk at work, and 5mi. moderate trail effort during lunch break, after meeting in Clarksville. Silver Creek Trail was not too muddy today - a whole lot more down branches and a bunch of people out golfing on this fine summer morn. about 3 mi. of AT effort.
PM run - heading out of house intending to do a workout... Some strange shooting pains in my right hammie/lower back. stoppped running immediately and walked about a half a mile. Did a couple of drills to loosen up, which seemed to work. Slowly jogged a couple more miles around the neighborhood to make sure. Everything seemed to be fine now. Not sure waht that was?
Into the workout after about 40 minutes of that nonsense - 5x0.65mi. w/ 2min. rec. jog. These were horrible and slow and felt like a 10k effort at times - about 4:00 for every one. 9.1miles - 1:17 total
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| Saucony Kinvara 6 - White Miles: 9.10 | Brooks Adrenaline 15 - White Miles: 6.00 |
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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 |
| easy 7 miles PM and a walk at work. There's an ad on the blog that has some funky scripts that are crashing the site...
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| Saucony Triumph Miles: 8.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 26.21 | 0.00 | 0.00 | 0.00 | 26.21 |
| AM Long run in the sun. IT was really more like 2 mid LR: 2 x ~2hrs with a family pool break in the middle. Kids first time at public pool was fun. There's a toddler hour from 10a-11a where everybody gets in for 1 dollar to Donner Aq. Cntr. Lots of ountains and play things in the shallow waters for the little ones. It was special.
The run was pretty tough - it was hot today - about 85 degrees near the end, and I drained a lot of water to try and keep up. 26.21 mi. - 3:50:33.
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| Saucony Triumph Miles: 26.21 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.54 | 0.00 | 0.00 | 0.00 | 10.54 |
| AM run - easy 90 min. in the heat- 10.54 mi. - 1:33:33. Real tired in the legs.
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| Saucony Triumph Miles: 10.54 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.93 | 0.00 | 0.00 | 0.00 | 6.93 |
| AM walk at work. Lunch run at work - out and back down 4th street. 6 mi. - about 8:45 pace. Hot!!
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| Saucony Triumph Miles: 6.93 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.89 | 0.00 | 4.65 | 0.00 | 9.54 |
| AM - Track Workout at local high school track close to work. 1400m, 2x1k @10k, 5x400 @5k: 200 jog recovery btwn. each rep.
5:04, 3:33, 3:27, 78, 78, 78, 77, and 73. Didn't realize I had gone an extra lap on first rep - was supposed to be 1k.
Lunch TM workout - it started raining pretty hard prior to leaving the office, fortunately. 3x0.5mi. hills 9% - 7mph down to 6.7mph. Went in to Squats circuit and coreafterward for about 20 minutes.
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| Saucony A5 - Green Miles: 5.84 | Saucony Ride 7 - Black Miles: 3.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.84 | 0.00 | 0.00 | 0.00 | 5.84 |
| 2 walks and a lunch run - easy 4mi.
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| Saucony Triumph Miles: 5.84 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.15 | 2.00 | 2.00 | 0.00 | 13.15 |
| AM - easy TM before workout at gym. walk at work. Lunch workout: jog over to gym (hot!!) TM: 0.5mi. Alt. Step Up - MP/TH - 9.5mph/10mph, 9.6/10.1, 9.7/10.2
Jog back to work
PM - Quaff on group pub run - about 5 miles and then some beers for Danny's Birthday
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| Saucony Ride 7 - Black Miles: 5.08 | Saucony Triumph Miles: 8.07 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.83 | 0.00 | 0.00 | 0.00 | 14.83 |
| Feeling it from last night. 1 hr walk on TM watching Sweden vs. Italy soccer - 3.42 miles
11.41 miles at lunch time - loops around park mostly and some around town. 1:42:06 total and feeling pretty horrible still
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| Saucony Ride 7 - Black Miles: 14.83 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.50 | 0.00 | 0.00 | 0.00 | 23.50 |
| Long Run at the park. Went an hour early and ran 2 loops of trail 10 before everybody else arrived. Group run on trails - Ogle Lake loop included. Group ran about an hour. I continued on for another 2 hrs., joining in with another group out at the park - IN Trail Runners (ITR) 8 hours of trail loop running set up for them. Pretty cool - they went all out - 2 aid stations and we'll marked 8 mile loop. People I ran with were all friendly, too. ITR.org
23.5 miles trails with some good climbing - 4 hours.
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| IN State Park Hiking/Trail Running Miles: 23.50 | Saucony Peregrine - Black Miles: 3.50 | Brooks Adrenaline 15 - White Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.21 | 0.00 | 0.00 | 0.00 | 14.21 |
| Late AM run - ate the Bob Evan's Father's Day Breakfast, and felt it. Temps rose quickly after the 10:30 start. One bathroom stop on the out and back to Harrison Lakes. 14.21 miles slow - 2:06:59. Suffered some less than comfortable heartburn the whole way. Hot!
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| Saucony Ride 7 - Black Miles: 14.21 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.11 | 0.00 | 4.75 | 0.00 | 8.86 |
| AM walk at work. Not hot yet. Lunch time it was 85 degrees and climbing.
TH Workout at gym TM: 2mi. / 1.5mi. / 1 mi. / 2 x strides w/ 0.25 mi. rec. (10mph, 10.1 up to 10.5, 10.2, 11.2,11.4)
7 mi. total - 45:54
PM walk at work - Hot!
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| Saucony Ride 7 - Black Miles: 8.86 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 1.50 | 0.00 | 0.00 | 6.00 |
| PM - run around fairgrounds and neighborhood. Humid, but, not blazing hot at 8pm.Cut down for a couple miles and then relaxed pace. A lot of foods still sitting in my stomach. 6mi. - 46:31.
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| Saucony Triumph Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.73 | 0.00 | 0.00 | 0.00 | 11.73 |
| Lunch run at work - Cracker Bar. / Burkhart loop. Got an upclose and personal look at the patching and util. work on Burkhart. 5mi. - 43:26
walk at work - 0.92
PM run with Nathan - good company and good to catch up with him.
Tipton loop and Terrace Lake - 5.81mile - 51:57
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| Saucony Ride 7 - Black Miles: 5.00 | Saucony Triumph Miles: 6.73 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 1.50 | 0.00 | 0.00 | 9.25 |
| PM run - cut down a little bit at the end. Terrace Lake, Tipton loop.
9.25 miles - 1:16:15
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| Saucony Kinvara 6 - White Miles: 9.25 |
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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 |
| A bunch of walking at work.
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| | Race: |
Firecracker 5k (3.107 Miles) 00:19:12, Place overall: 9, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.47 | 3.00 | 3.11 | 0.00 | 22.58 |
| AM 5k race starting at Mill Race PArk. No intentions of a fast day. 10am start left everybody a little slower at the finish. Ran over to M. Race from the house and then went through the course once at roughly MP prior to race.
Really no freshness/pop in the legs at all. Struggled with 6 min. pace and slowed throughout actual race.
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| Brooks Ravenna 7 Miles: 22.58 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.25 | 0.00 | 0.00 | 0.00 | 22.25 |
| LRb - 9am start from house. Already about 80 and sunny. Ran around Columbus for while hopping from water fountain to water fountain in the parks. Left my handheld in the QuaffForce1 truck yesterday. 22.25 miles total with lots of stops - 3:14:03. Pretty cooked at the end.
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| Saucony Triumph Miles: 22.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.15 | 0.00 | 0.00 | 0.00 | 9.15 |
| AM walk at work. Lunch run - Out and back CR's behind walmart - 7.3miles at moderate pace for part of it. Pretty hot and humid again today. PM walk at work
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| Saucony Ride 7 - Black Miles: 9.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.75 | 0.00 | 0.00 | 0.00 | 21.75 |
| AM run home from work - Seymour to Columbus the non-SR 11 route. Started at 10:30 am with 2 full bottles of dilluted gatorade mix. It wasn't enough. 80-85 degrees and sunny. I was lathered up in sunscreen, fortunately.
Slow and started getting hungry half way through. Gatorade wasn't nearly enough. Fire station on CR 450 was fortunately placed - filled up bottle there and dipped the hat in the water. That at least got me home. Part 1 of LR double - 21.5 miles - 3:13:30. Some walking later in the day with the family was a struggle.
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| Saucony Triumph Miles: 21.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.83 | 0.00 | 0.00 | 0.00 | 21.83 |
| Early 5 AM Lnog Run (part 2 of double) - back to work from house. Took shorter route down SR 11. Pretty cool that a resurface job is going on there (SR 11 from interchange to edge of town) and afforded me the unique privelage of running down the middle of the lane over the E. Fork bridge. A lot of unhappy cars backed up in the que watched me run passed them. A lot cooler outside at max 60 degrees. Left leg hurt for about 2 miles to start, but, warmed up and quit its bitching. Fortunately, its that time of year, again - when the corn is getting higher (enough for pit stops). Had 2 major pit stops.
Carried one bottle of water and carried some quaker oats cereal bars to eat since I am fresh out of gels. They are 100 calories of a bunch processed crap that went right through me. They got me through the run, at least, feeling like I had a decent amt. of energy and no gut cramps.
20 miles - 2:52:23 Some walking at work also. Almost 100 miles in five days and my left leg (inner quad / groin) needs some recovery time.
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| Brooks Adrenaline 15 - White Miles: 21.83 |
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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 |
| AM gym - 10 min. elliptical, 10 min. core, 10 min. foam rolling
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.61 | 0.00 | 0.00 | 0.00 | 8.61 |
| 2 Walks at work and a lunch run - 6mi. in 52:18.
walks around the fireworks festivities with family
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| Saucony Triumph Miles: 8.61 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.01 | 6.00 | 0.00 | 0.00 | 16.01 |
| AM Long Run w/ 6MP - avg. around 6:40 pace and felt okay. 55 degrees and beautiful outside this morning. 16mi. total - 2:00:57
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| Saucony Triumph Miles: 16.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.84 | 0.00 | 0.00 | 0.00 | 12.84 |
| AM Run in Georgetown, KY - Mallard Pt. neighborhood - home of the wife's sister/family, and many hills and lakes. Drove up the night before and watched fireworks and the kids and families got to enjoy each other. Spent the night and woke up around 6am for a run. Very pretty area (and quiet) - great for chasing the vertical within a neighborhood setting on pavement. 12 miles with 1500' gain - 1:45:58.
Left out of there around 11am and drove about 3 hours down to Barren River Lake where my dad had recently bought property and has a nice little wooded setting with a trailer and a good deal of wooded land. Walked with the kids around the neighborhood while there and enjoyed some quality time with the other side of the family. Left out of there and drove 3 hours home with seom very tired kids. Monsson rain for last half of drive really made the drive a little more difficult.
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| Saucony Triumph Miles: 12.00 |
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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 run in the light rain - 1:17:32 for 10 miles. Got to sleep in. Will enjoy a day of recovery from the bad food and travelling before going back to work tomorrow.
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| Saucony Ride 7 - Black Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.81 | 0.00 | 3.10 | 0.00 | 10.91 |
| Lunch track workout: Run over to Trinity HS track w/ some pickups,
5x1k @ 5k - 3:30, 3:27, 3:33, 3:31, 3:27 w/ 400m jog rec.
10 miles total - 74
PM walk at work
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| Saucony Kinvara 6 - White Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.40 | 0.00 | 0.00 | 0.60 | 13.00 |
| Lunch TM run - raning/storming today. 4mi. w/ 8 x pickups - up to 12 mph. Caught by breath and in to circuit of squats rotating between 3 stations. 30 minutes total of squats, core, and foam rolling.
PM run with Nathan from Clarion and around downtown - 9 miles on some stiff and tired legs.
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| Saucony Triumph Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.81 | 0.00 | 0.00 | 0.00 | 8.81 |
| AM - TM hill walk/jog for 30 minutes - 2.65 miles. A little bit of core and stretching afterward.
Lunch Trail run - Silver Creek trail in Clarksville btwn work meetings. 6.16 miles - 56:33. Nice day for the trails/shade.
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| Saucony Ride 7 - Black Miles: 2.65 | Brooks Ravenna 7 Miles: 6.16 |
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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 |
| AM walk at work
Lunch run outside around gym, rows and core in gym, jog back to work. about 4 miles easy
PM walk with family
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| Saucony Ride 7 - Black Miles: 6.36 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 28.52 | 0.00 | 0.00 | 0.00 | 28.52 |
| LRa in Brown Co. State Park. Started at 6:30am in some decent weather. Humid lower than it has been and reasonably mild heat. Did my usual - ran about an hour before group got there and an hour with the group. Good combination of trails and road. Trails not too muddy cosidering amount of rain recently. Ate 4 gels today - Huma and Honey Stingers. Liking the Honey Stingers. Set waters out at the car and made a bunch of stops, with several extended stops to talk to group. 26 miles total / 2356' of gain - 4:04:20
2.5 miles of walking over to Bart. Co. Fair with family.
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| Saucony Peregrine - Black Miles: 10.00 | Brooks Adrenaline 15 - White Miles: 16.00 | Saucony Triumph Miles: 2.52 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 13.00 | 0.00 | 0.00 | 21.00 |
| LRb workout: 5/4/2/2 mi. AT - equated to 6:35-6:45 pace and got difficult on the last 2 mile rep. 1 mile recovery jogs between. Got hot and thirsty at the end. I have managed to los 2 handhelds since May. Hopped from park fountain to park founatain. Ate 3 gels - 2Huma, 1HoneyStinger.
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| Saucony Triumph Miles: 21.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.32 | 0.00 | 0.00 | 0.00 | 2.32 |
| Easy walking at work. Day off running
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 3.10 | 0.00 | 10.10 |
| AM Track Cutdown workout at Trinity High School Track: Nice weather - 65-70 deg. and lower humidity.
1600/1200/800/400 @ 10k / 5x200 @ 1mi. - Started at 6min. pace ended in the low 4 pace for 200s
Lunch TM run WU for 20 min. Squats Circuit at gym. 3mi. sped up throughout
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| Saucony Ride 7 - Black Miles: 3.00 | Brooks Ravenna 7 Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.71 | 0.00 | 0.00 | 0.00 | 5.71 |
| Hill Walking on TM at gym b4 wwork. A couple walks and a an easy jog back over to gym at lunch for a strength training workout. Down week volume wise. Recover and recharge
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| Saucony Triumph Miles: 3.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.84 | 0.00 | 0.00 | 0.00 | 3.84 |
| Easy trail running at lunch after meeting in Clarksville. Feeling pretty fatigued. Recovery week was a good idea for this week. walk in the pm at work.
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| Saucony Ride 7 - Black Miles: 3.84 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.08 | 0.00 | 0.00 | 0.00 | 4.08 |
| easy run at lunch. Really taking this recovery week seriously
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| Saucony Triumph Miles: 4.08 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.68 | 0.00 | 4.00 | 0.00 | 10.68 |
| BUFF Run out at Danny Webb's property. Group trail run turned semi race (some guys were trying). Really, just a good time running on trails with everybody. About 20 people showed up for the run/camp out party. 4 kegs of Quaff beer, and lots of good free food afterward. Put some good effort in for some of the climbing portions (~4miles). 9.64 miles with 1122 gain.
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| Saucony Peregrine - Black Miles: 10.68 |
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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
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.15 | 0.00 | 0.00 | 0.00 | 7.15 |
| PM - easy hour around neighborhood. 7.15 miles
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| Saucony Ride 7 - Black Miles: 7.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
| Lunch Workout on TM at gym. Jog over to gym in heat, 7x0.5mi., 2x0.25mi. w/ mod. 1 min. recovery jog. 10.2mph up to 10.7 mph for0.5mi., 11mph for 0.25mi. and 8.6 mph for rec. jog.
8 total, with 10k for workout total in 39:30 on TM.
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| Saucony A5 - Green Miles: 8.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| walk at work
missing miles for year (discovered in November) added on this day randomly
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| Saucony Triumph Miles: 0.92 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.12 | 3.00 | 0.00 | 0.00 | 7.12 |
| 6 mile cutdown in the heat. ended at ~ HMP effort. 7.12 total - 54:13. Fixing up house to sell has been very tiring.
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| Saucony Triumph Miles: 7.12 |
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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 |
| easy 8.3 miles out and back on Carr Hill. Very hot and humid
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| Saucony Triumph Miles: 8.30 |
| |
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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 |
| Easy 30 minutes - 3.6 miles. Hot and Hungover from the wife and I's date.
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| Saucony Triumph Miles: 3.60 |
| |
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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 |
| Long Run in the humidity. A whole lotta sweatin goin on. 18 miles - 2:27. And I'm selling the house and trying to buy/close at the same time. Pretty busy!
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| Saucony Triumph Miles: 18.00 |
| |
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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 |
| walked a mile at work. pretty sore rom yesterday and the home improvements
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| Saucony Triumph Miles: 0.92 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.85 | 0.00 | 2.00 | 0.00 | 7.85 |
| AM run back to unit to get to car. 3.5 miles - about 30 minutes
Lunch TM run (its sooo humid!): Hill Builder:
6mph, 10 minutes starting at 8% and ending at 15%.
6.6 mph, 10 minutes starting at 8% and ending at 12%
4.3 total - 40 minutes
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| Saucony Ride 7 - Black Miles: 3.55 | Saucony Triumph Miles: 4.30 |
| |
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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 gym workout: 20 minutes of TM and Elliptical - about 2 miles worth.
Followed by Core and Lunge circuit for 20 minutes. Ouch -my left calf achilles is wierd - pain the calf and tightness. My foot is flopping around all crazy like something has psprung loose... :(
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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 | | 4.11 | 0.00 | 0.00 | 0.00 | 4.11 |
| easy trail run in brown state park at lunch. 4.11 miles with some climbing. about 40 minutes total
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| Brooks Ravenna 7 Miles: 4.11 |
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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 |
| 2 walks and an AM tM run at gym. 10k easy pace - 50:00
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| Saucony Triumph Miles: 8.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 31.10 | 0.00 | 0.00 | 0.00 | 31.10 |
| AM LR - 50k Out and Back on Columbus People Trails. Starting out, the left calf and hamstring were so tight that I didn't think the running motion was possible. Took a mile or so to loosen up fortunately. Tried to stay in the grass where not too hairy or rutted. Got a little warm and was humid the whole way. Handheld of water drained ~ x 2 and ate 4 gels (Huma). Gel number 4 immediately did not agree with me and choked it down slowly. Really struggled over last couple miles. 31.1mi. - 4:24:30.
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| Saucony Triumph Miles: 31.10 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.64 | 0.00 | 0.00 | 0.00 | 11.64 |
| Very slow going. left hammy very tight and some pain in the first couple miles. 1:49:05 of recovery running.
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| Saucony Ride 7 - Black Miles: 11.64 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.90 | 0.00 | 0.00 | 0.00 | 0.90 |
| AM walk.
Lunch at the gym - 4miles on Elliptical to WU and into 15 minutes of core strengthening and some leg stuff
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| Elliptical Miles: 4.00 | Saucony Ride 7 - Black Miles: 0.90 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 5.00 | 0.00 | 0.70 | 8.20 |
| Lunch run outside - 80 degrees and 60% humidity. 5mi. AT, +7 x strides. About 6:40 for AT, 5:00 for strides. Hurting aerobically to go that fast.
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| 12 - Saucony Kinvara 4 - Neon Miles: 8.20 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 0.00 | 1.00 | 0.00 | 6.40 |
| AM walk at work - humid!
Lunch run over to gym, TM Hill Builder: 3to13%to3to13to3, increasing by 2% every 0.1 mi.
3.5 mi. total - 35min., jog back to work. Yep - still humid
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| Brooks Ravenna 7 Miles: 5.50 |
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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 |
| 10 miles slow, but, not easy. Humid and I'm feeling some serious fatigue. - 90 minutes.
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| Saucony Ride 7 - Black Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.63 | 0.00 | 0.00 | 0.00 | 7.63 |
| AM gym - core strengthening and stretching/conditioning for about 30 minutes.
Lunch - run outside. New Multi-use path on Burkhart is paved and ready for use. 6.72 miles at easy pace over to cemetary and back - 57:45. Very Humid
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| Saucony Triumph Miles: 7.63 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 26.22 | 0.00 | 0.00 | 0.00 | 26.22 |
| Long Run A: AM Run of most of the Mill Race Marathon course. Really struggled throughout the run, more so in the last 3-4 miles. 26.22 miles - 3:46:09. 3 gels and water/gatorade drink
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| Brooks Ravenna 7 Miles: 26.22 |
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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 |
| Long Run B: AM Run outCarr Hill, turn on county road connector over to Grand View. A little more elev. gain, but noting too serious. Felt fine (better than yesterday) - eating a CLif Bar (which is different) 18 miles - 2:37:25
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| Saucony Ride 7 - Black Miles: 18.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.78 | 0.00 | 0.00 | 0.00 | 4.78 |
| walk at work.
slow and very tired lunch run in the grass - 2.84 - 27:04
walk at home pushing boys in stroller
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| Saucony Triumph Miles: 4.78 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 4.00 | 0.00 | 0.00 | 8.50 |
| AM - TM run at gym in Columbus. 4.5 mile cutdown - ended at 11mph
AM2 - run outside at work (up in Indy) 4 mile cutdown - mostly in grassy ditches on random busy road by Indy sub unit.
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| Saucony Triumph Miles: 8.50 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 3.00 | 0.00 | 10.00 |
| AM run at gym - 6mi. cutdown on TM - 41:20. Got up to 10.2 mph
Lunch run over to gym and into a TM hill workout - 20 minutes 8% up to 13%. Followed with 20 minutes core, lunge and deadlift workout, jog back to office.
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| Brooks Ravenna 7 Miles: 4.00 | Saucony Triumph Miles: 6.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.65 | 0.00 | 0.00 | 0.00 | 10.65 |
| AM easy run - 10.65 miles out and back to Tipton and around the neighborhood - 1:35. Warm and humid.
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| Saucony Triumph Miles: 10.65 |
| |
|
| | Race: |
Jeremy Wright 5k (3.107 Miles) 00:18:29, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.61 | 0.00 | 3.13 | 0.00 | 10.74 |
| AM - easy 10 k around the neigborhood prior to a very full day - about an hour.
Inspection of new house for 3 hours, followed by developer/seller walkthrough for an hour, followed by a drive to louisville for the grandma's funeral. 95 years old, 80 years in louisville. Outlived 8 siblings. Survived by 5 kids, a bunch of grandkids, and quite a few great grand kids. Great lady - generous and very religious.
PM 5k Race in Flatrock - 7pm start. Very hot and humid. Pretty poor performance - 18:29 with massive positive splitting going on: 5:42, 5:5x, 6:0x. Apparently, a lot of long running doesn't help 5k fitness.
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| Saucony A5 - Green Miles: 10.74 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 25.30 | 0.00 | 0.00 | 0.00 | 25.30 |
| Late AM failed Long Run. Plan was for 5 hours / 55k. humid and about 80 degrees for start. Storms threatening, but, never really happened throughout the run. Felt pretty tired and horrible for most of the run after 10 miles. Slogging at 9 minute miles and still struggling. Did not have any of the caffenaited gels I've been using, so I am blaming that and a hard effort in a hot 5k race last night for the workout fail for today. 4 hours for 25.3 miles, inclusive of walking at the end. Struggle mode. Very dehydrated even though I was slamming water and refilled bottle probably 4 times. Had a homemade salty pretzel, raisin, and banana Quaker cereal bar broken up and mixed together.
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| Saucony Triumph Miles: 25.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.86 | 7.50 | 0.00 | 0.00 | 14.36 |
| AM Workout - 5x1.5 mi. AT - working hard for 6:30 pace today. It rained on me for the first hour of the run, which was awesome - 75 degrees and a cooling rain. We've had some heavy rains recently and it is always interesting to see all the creeks swell. Mostly did loops around the neighborhood. 14.36 miles total - 1:47:46
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| Saucony Ride 7 - Black Miles: 14.36 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| Easy 4.25 miles on TMat lunch. Pouring rain outside
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| Brooks Ravenna 7 Miles: 4.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.60 | 6.20 | 1.00 | 0.00 | 10.80 |
| AM - TM at gym - 40 min. AT Progression - 8.6mph up to 10 mph, increasing by 0.2 mph every 5 minutes. Non-running head phones aren't ment for use when running. 8 miles total - 56:40. Felt good and aerobic until about 9.8 mph.
PM - Lunch run outside - 8 x hills at RR bridge. about 50-60 seconds TH efforts up hill. 3.8 mi. total - 30 min.
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| 12 - Saucony Kinvara 4 - Neon Miles: 3.80 | New Balance 870v3 Miles: 8.00 |
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| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.62 | 0.00 | 0.00 | 0.00 | 9.62 |
| AM: gym XT and strength - core, rowing, stretching, and some elliptical.
Lunch run outside - 7.67 mile out and back on Meadowbrook - 67:33
walks at work
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| Saucony Triumph Miles: 9.62 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.53 | 0.00 | 0.00 | 0.00 | 7.53 |
| Easy 7.53 miles in the am. Off work today, but, loading up the UHaul all day today for our big move. Double closing tomorrow!
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| Saucony Triumph Miles: 7.53 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.35 | 0.00 | 0.00 | 0.00 | 3.35 |
| easy 30 in the am - Double Closing on houses today. Sell andthen buy right after. Went off without a hitch, but, very stressful.
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| Saucony Triumph Miles: 3.35 |
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|
| | Race: |
Sprint with the Spirit 5k (3.107 Miles) 00:18:19, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.84 | 0.00 | 3.10 | 0.00 | 12.94 |
| We got our entire house moved in about 30 hours. Returned the Uhaul at 9am this morning and ran on over to the race. AM Series Race in town: 5k on a very flat fast course. No expectations since I ahev been really focusing on Long runs and the Ultra Training. Pretty good for 2 miles at 5:45ish and then fell apart. Mile 3 was around 6 min. and finished 2nd to a guy I woul crush in any of the previous 4 years of training cycles right now. (Ran 17:28 last year, which would've been about 30 seconds faster than 1st place guy). That's been a difficult pill to swallow, but, I chalk it up to all the long runs. Run over and run back home from race. About 13 total.
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| Saucony Ride 7 - Black Miles: 12.94 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.21 | 10.00 | 0.00 | 0.00 | 22.21 |
| All moved in and unpacking at new house. PM Long Run with Tim and Danny. Run out to Grandview to meet them and a 7mi. loop around the big lake. Very nice day with a little breeze blowing and milder temps. Run back home mostly with DAnny and continuing roughly AT effort. About 7 min. / mile is about AT...
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| Saucony Triumph Miles: 22.21 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.71 | 0.00 | 0.00 | 0.00 | 3.71 |
| Shakeout in PM. Very tired from move and LR yesterday.
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| Brooks Ravenna 7 Miles: 3.71 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.55 | 0.00 | 0.00 | 0.00 | 5.55 |
| 2 walks and a lunch run at work. Still recovering from move and LR on Sunday
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| Brooks Adrenaline 15 - White Miles: 5.55 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.77 | 7.00 | 0.00 | 0.00 | 8.77 |
| Lunch run: 7mi. AT - progressive effort tom aintain 6:50 pace. Humid and hot. Shoulda run in the morning. 8.77 total - 63 minutes
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| 12 - Saucony Kinvara 4 - Neon Miles: 8.77 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| AM run at gym - 10xstrides on TM: 11mph up to 12mph. 4.3 total - 31:00
walk at work
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| Saucony Ride 7 - Black Miles: 5.20 |
| |
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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 |
| walks and TM jog/walk in AM
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| Brooks Adrenaline 15 - White Miles: 3.00 |
| |
|
| | Race: |
Melonfest 5k (3.107 Miles) 00:19:15, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 3.10 | 0.70 | 17.80 |
| AM series Race in Brownstown. Out and back in Jackson Fairgrounds. Somebody stirred up a hornet's nest and lots of folks got stung! That was an interesting twist during the race. Slow racing is a norm for me these days. 19 minutes fel t hard... oh well. ran hill sprints and sprints afterward. Also, ran to bars later in the night and then ran home.
17.8 total
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| Saucony Triumph Miles: 17.80 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 0.00 | 0.00 | 0.00 | 5.60 |
| AM - sweatin out the beer with Danny Webb and Cole. 5.5 miles - 45 minutes
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| Saucony Triumph Miles: 5.60 |
| |
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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 at gym - easy 5 miles - 44:50
Lunch run - easy 6.6 miles - 55:38. Very hot and humid.
2 walks in the heat as well.
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| New Balance 870v3 Miles: 8.50 | Saucony Ride 7 - Black Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 8.00 | 2.00 | 0.00 | 14.00 |
| AM - TM at gym: 8mi. AT progression. Started after a WU into 9mph. Increased 0.1mph every mile and then a little less gradually at the end. Ended at 10.3 mph still barely clinging to Aerobic effort. 9.3 miles total - 64:25.
Lunch run on TM at gym: 4x0.5mi. hill builders - 7mph - start at % and increase 1% up to 9% on 4th rep. 4.7 mi. total - 38:00
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| Saucony Triumph Miles: 14.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM TM run at gym: 5mi. easy - 45:00, followed by 10 minutes of core
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| Saucony Triumph Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 5.00 | 0.00 | 0.00 | 14.50 |
| AM TM run at gym: 4.5mi. easy - 41:18.
Lunch run outside: 5mi. AT - 6:35 ish was AT, in some nicer weather. 8mi. total - 58:17
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| Saucony Ride 7 - Black Miles: 14.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| easy run and walk at work.
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| Brooks Ravenna 7 Miles: 4.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 38.00 | 0.00 | 0.00 | 0.00 | 38.00 |
| Really Long run in town. Ran CR 200 to Terrace Lake, up to Ppl Trail on SR 46, Meet up with Columbus Run club and ran their 12 mile course twice. Course consited of 2 lollipops to airport and back to downtown. Tried to stay on grass whenever possible. Probably about 60Grass/40Pvmt. Ran back home. Made 6 stops - 4 for water/fuel, and 2 bathroom breaks. Fuel consisted of Sprots drink, and 2 cliff bars, and 1 GU. That amount of calorie intake seemed to be about right, and sodium, sugar balance seemed about right also.
38 miles total - 5:29:38
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| Saucony Triumph Miles: 38.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| AM: 11.5 miles moderate - 1:27. Felt pretty good and fresh, which is encouraging after yesterday's LR.
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| Saucony Ride 7 - Black Miles: 11.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.40 | 0.00 | 0.00 | 0.00 | 11.40 |
| 11.4 miles slow and tired. Feeling Saturday on this run for sure.
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| Saucony Triumph Miles: 11.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 3.50 | 3.50 | 0.00 | 11.20 |
| AM - TM walk jog + elliptical. easy and slow. 30 minutes - 3 miles
Lunch TM run - 7 mi. alternating 0.5mi.: Crushed it!
Alt Speed (AT/TH):
9mph / 10 / 9.5 / 10.1 /
9.6 / 10.2 / 9.7 / 10.3 /
9.8 / 10.4 / 9.9 / 10.5 /
10 / 11mph
8.2 miles total - 52:22
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| Saucony Ride 7 - Black Miles: 3.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.20 | 0.00 | 0.00 | 0.00 | 1.20 |
| afternoon run in the neighborhood. Took day off work for Comcast hookup and furniture delivery and construction around the house.
1.2 miles and I am very hot, tired and not feeling it.
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| Saucony Triumph Miles: 1.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.84 | 0.00 | 3.00 | 0.00 | 7.84 |
| 2 walks at work, and lunch TM workout at gym: 25 min. Hill Builder + strides. 6 miles total - 50:40
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| Brooks Ravenna 7 Miles: 7.84 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.84 | 0.00 | 0.00 | 0.00 | 1.84 |
| 2 walks at work. Feeling pretty bad - food/diet cleanup time. LR tomorrow...
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| Brooks Ravenna 7 Miles: 1.84 |
| |
|
| | Race: |
Cheerfund 15k (9.321 Miles) 01:02:20, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 25.46 | 9.30 | 0.00 | 0.00 | 34.76 |
| AM - Long Run w/ 15 k "race" in the middle. Ran slow 14 miles prior to 15k AT effort, and then ran home roughly 11 miles. 10 minute miles most of the way. 6:30-7 min. for 15k. Feeling pretty rough all morning. Ate 2 clif bars, a turkey sandwich after the race, and some nature valley honey granola bars on the way home. water / light gatorade mix consumed as well. System was not liking much of anything after the 15k effort - pretty miserable.
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| Saucony Triumph Miles: 34.76 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.56 | 0.00 | 0.00 | 0.00 | 16.56 |
| LR b - felt decent after yesterday's run. Better weather with a dip in humidity. 16.56 mile staying around 8:30-9 pace. WEnt out Deaver toward Grandview and came back CR 400/200. Soreness and lingering fatigue. Drained a handheld with gatorade mix. 2:20:41
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| Saucony Kinvara 6 - White Miles: 16.56 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.70 | 0.00 | 0.00 | 0.00 | 8.70 |
| 2 walks at work and lunch run with Nathan. 6.88mi. in 1:02.
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| Brooks Ravenna 7 Miles: 8.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| easy 5.5 run at lunch and walk at work
|
| Brooks Ravenna 7 Miles: 6.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.60 | 0.00 | 0.00 | 0.00 | 11.60 |
| 2 walks at work and lunch run with Nathan. 9.8 mi. total - 1:31:15.
6.5 with Nathan in about an hour
|
| Brooks Ravenna 7 Miles: 11.60 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.60 | 9.00 | 0.00 | 0.00 | 12.60 |
| 2walks at work, and a lunch workout: 3x3mi. AT - 6:40-6:50 pace is AT and was roughly my pace for these... 10.75 miles total - 1:15:47. Vurping up donuts was not pleasant.
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| Saucony Ride 7 - Black Miles: 12.60 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.92 | 0.00 | 0.00 | 0.00 | 0.92 |
| walk
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 12.00 | 0.00 | 0.00 | 14.00 |
| AM - TM run at gym during rain storm. 1 mile quick WU and into 12mi. AT cutdown. Started at 8.8mph and increased to 9.4mph in even increments. 14 total - 1:39:33
|
| Brooks Ravenna 7 Miles: 14.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off running today - over did it at Alex's house. What a miserable hangover
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.34 | 0.00 | 0.00 | 0.00 | 7.34 |
| 2 walks at work and an easy lunch run. 5.5 miles in 45:11. Amazingly warm for late september.
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| Brooks Ravenna 7 Miles: 7.34 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 3.00 | 0.00 | 0.00 | 11.10 |
| AM tM workout at gym - 3 mi. cutdown: 8.6-10.6mph. 5.3 mi. total - 39:33.
walk at work
Lunch run outside: 5mi. - 46:21. Slow and tired in the heat. Probably 85 degrees
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 3.00 | 0.20 | 0.00 | 9.20 |
| AM: TM run at gym. 5.2 miles w/ 3mi. cutdown and PU. 40:52 total
4mi. easy - 40 min.
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| Saucony Triumph Miles: 5.20 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.92 | 0.00 | 0.00 | 0.00 | 0.92 |
| walk at work
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|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Easy lunch run down to Mill Race Marathon expo downtown. Bought some gels and looked around for about 5min. and ran back home. A junky/bum that had all of their belongings and was sitting right beside traffic on the bridge yelled at me as I passed going back home. Pretty disturbing and mean spirited comment/tone. Kinda ruined the otherwise pleasnt experience of the run. 7.5mi. total - 1:06:53
| |
|
| | Race: |
Mill Race Marathon (26.219 Miles) 03:02:36, Place overall: 13, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.80 | 26.30 | 0.00 | 0.00 | 33.10 |
| Mill Race Marathon 2016: Went out slow (smart). 6:40-6:50 and staying controlled was the plan. With humidity , but, moderate temperatures (60 degrees up to about 75 degrees), I found myself in trouble around mile 18 at the planned pace. I slipped in to the 7 and 7:30 range by th last 5k. Crossed the line with a little surge and finished in a totally decent 3:02:36, for 13th.
Afterward, I got some gatorade and salty food quickly and kept the clock rolling in to some very easy/slow miles as add on. Some walking and a bit of jogging got me to 50k in 3:59. Finished the rest in the same manner. Ultra Training is hard!
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| Saucony Ride 7 - Black Miles: 33.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.10 | 0.00 | 0.00 | 0.00 | 1.10 |
| 1.1 slow and painful
| |
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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 |
| TM easy in the AM - 30:00. Feel decent
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| Lunch run - slow - 45:03
2 walks at work also
| |
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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 |
| Moderate lunch on the Canal in Indy. 6 miles - 45 min. Raining on me, but, still warm out, so it was a welcome
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.40 | 1.00 | 1.00 | 0.00 | 11.40 |
| AM TM w/ PUs - 5.5mi. in 40 min.
Lunch run - 4mi. - 32:00
2 walks at work - .92+.92mi.
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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 |
| | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 33.60 | 0.00 | 0.00 | 0.00 | 33.60 |
| Very slow LR - Ran out people trails to town limits of Clifford, IN, and back through town.
33.6 miles - 5:39:46. There was more than some walking involved today.
Huma gels turned on me after 4 ofthem. Stopped at gas station and got a gronola bar and gatorade
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| Saucony Triumph Miles: 33.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.92 | 0.00 | 0.00 | 0.00 | 4.92 |
| walk and easy run at lunch at work
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|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.85 | 0.00 | 0.00 | 0.00 | 2.85 |
| easy walks and run at work
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off - tired and going crazy with the amount of tiredness
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.80 | 3.00 | 0.00 | 0.00 | 16.80 |
| AM - TM cutdown at gym - 8.6mph up to 9.6mph. 5miles in 38:50 20 minutes of squats and core activities.
Lunch run - 10miles - mod. at first and then slowed it down. IT is 80 degrees in October her in October. 1:22:40
2 walks at work
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| 12 - Saucony Kinvara 4 - Neon Miles: 10.00 | Saucony Kinvara 6 - White Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Easy jog over to hospital ER to get stitches pulled. The wife and several others have informed me of this dated procedure (should be dissolving stitches?)
Anyway - about an hour over there, 45 minutes to get somebody to pull them, and a little longer trip home with a different route. Finally remembered to look for my headlamp that I lefton light pole - it was gone.
15 total - 2:20:43
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| Saucony Triumph Miles: 15.00 |
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|
| | Race: |
Indianapolis Half Marathon (13.109 Miles) 01:20:33, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.73 | 0.00 | 13.16 | 0.00 | 16.89 |
| About an hour drive up 65 to Ben Haris State Park for the Indy Half Mar., newly owned by the IMM race company and has eliminated the full marathon option :(
Very nice course almost 100% on pavement, with a couple of hilly sections. Very good weather, also - 50 degrees, a bit of wind, and sunny. Running bandit today, and feeling apprehensive about even toeing the line prior to race. Then after some bathroom break and some jogging to loosen up, I do just that - I warm up and stifness/soreness loosens up. Toe the line near the front and after the gun, quickly discover a stud pulling away from the field and a group of 3 that I recognize as some local elites. The pack is thick with the rest of us around 1:20 (and up). It thins out and me and a couple guys and gal seperate and settle into about 6:05-6:10 pace. The race wears on and I am delighted to find that I am running relaxed and legs not hurting around 6:00 pace on flat ground. By mile 10-11 I am alone in 5th. Reamin there until about 12 and a girl is breathing down my neck before I know it. Kick and cross the line in a unrecorded/unawarded 5th.
Splits: 5:57, 5:58, 6:20, 6:07, 03, 05, 05, 11, 02, 15, 8, 13, 02, 5:05 pace for partial
1st place ran 1:07, 2-4 ran 1:14:XX
Good luck to everybody running Chicago tomorrow. Dont drink to much Goose Island
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| Saucony Kinvara 6 - White Miles: 16.89 |
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| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.54 | 0.00 | 0.00 | 0.00 | 12.54 |
| Slow, sore, and tired. Carried a handheld and ate a gel to no avail. 12.5 miles - about 2 hours worth of misery. New shoes - Saucony Omni 13. $60 at Edinburgh Outlet
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| Saucony Omni 13 - Black Miles: 12.54 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Med. LR at relaxed effort. Great weather. Day off work for Columbus Day. Yep, it's a paid holiday for us state workers here in IN. Drained the hand held and 2 gels. Stopped twice for #1 and once for #2... annoying. Great scenery around Grand View Lake as usual. Legs were not responding to any kind of climbing, though. 20mi. Total - 2:58:xx
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| Saucony Omni 13 - Black Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.80 | 0.00 | 0.00 | 0.00 | 5.80 |
|
AM gym - 10min TM walk and 30 min. Core and stretching. Lunch run - easy 40 min. - 4.4 miles.
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| Saucony Omni 13 - Black Miles: 5.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 5.00 | 0.00 | 0.00 | 10.20 |
| AM - easy 30 min. TM - 3.2mi. 15 minutes of squats
Lunch - 5mi. AT - outside, and still running shirtless 7 total - 51:02 AT = about 6:35-6:50
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| Saucony Omni 13 - Black Miles: 10.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.60 | 4.00 | 0.00 | 0.00 | 7.60 |
| AM - TM at gym - 4 mi. AT cutdown - 9mph up to 10.4 mph. 5.6 mi. total - 41:30
Walking
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| Saucony Omni 13 - Black Miles: 5.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 2.00 | 0.50 | 9.00 |
| AM - TM run at gym - 20min. Hill Builder - 4% up to 10% followed by 6 x PUs - 11mph up to 12mph
walking at work and easy jog at lunch - about 2 miles
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| Saucony Omni 13 - Black Miles: 9.00 |
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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 - easy hour on the TM w/ some varying speed, incline. 7.4 mi. - 60
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| Saucony Omni 13 - Black Miles: 7.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 33.84 | 0.00 | 0.00 | 0.00 | 33.84 |
| Long Run - start at 9 am. humidity still high and temps climbed to 80 by the end of the run. Started off well - kept it in the 8-8:45 range through about 23 miles. Ran out of water about that point and went without for about 20 minutes. Never caught back up on hydration after refilling handheld. Nasty downward spiral. Walked the last 2 miles. 33.84 miles total - 5:23:48.
Tapering down on the LR's up until Nov. 12
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| Saucony Omni 13 - Black Miles: 33.84 |
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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 - time to get serious about recovering from all these LR's. Walking at the end of the last 2LR's must be telling me something...
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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 |
| gym rat - 45 minutes - 25min. on elliptical, and then core and lunges for about 20 min.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| 5 miles lunch run really slow and 2 walks at work.
Also, Squats Circuit and core - about 25min.
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| Saucony Omni 13 - Black Miles: 7.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 2.00 | 2.00 | 0.00 | 5.00 |
| 4 miles cutdown on TM. 9.7 up to 10.4 mph. 5 total - 32:35
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| Saucony Omni 13 - Black Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.20 | 0.00 | 0.00 | 0.00 | 2.20 |
| 2.2 mile TM walking, and 20 minutes on Elliptical.
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| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| AM TM run at gym in Col. - 2 restarts, 2 bathroom breaks, 2 gels and almost entire handheld. I am fatigued and sore, even after a down weak. 17mi. - 2:32:32
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| Saucony Omni 13 - Black Miles: 17.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 29.00 | 0.00 | 0.00 | 0.00 | 29.00 |
| 11 am Long Run. Out and baclk on People Trail out to Fire Station/airport. Much better weather, and consequently, much more encouraging resulting run/performance. Stopped a couple times for Number 1's, refill on water, and 1 No. 2. Ate 3 gels and roughly 2 full handhelds of water. 29 miles - 3:55:52. Stayed around the 8 minute range most of the way and was pretty comfortable. Last long run before the 100M. Maybe a 18-20mi. next week. and then maybe bandit half marathon in Indy if feeling fresh.
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| Saucony Omni 13 - Black Miles: 29.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.65 | 0.00 | 0.00 | 0.00 | 2.65 |
| Walking + 15 Stairmaster, 15 elliptical, 15min. core
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| Elliptical Miles: 7.00 | Saucony Omni 13 - Black Miles: 2.65 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.92 | 0.00 | 0.00 | 0.00 | 5.92 |
| walk and 5 mile lunch run - about 8 min. pace and feeling fresh and strong in some cooler temps
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| Saucony Ride 7 - Black Miles: 5.92 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.92 | 0.00 | 0.00 | 0.00 | 5.92 |
| walk and an easy lunch run at work. 5 mi. - 42 min.
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| Saucony Ride 7 - Black Miles: 5.92 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.93 | 0.00 | 5.00 | 0.00 | 18.93 |
| walk at work and lunch TM workout at the gym:
2x2mi. and 2x0.5mi. @ HMP - 10mph was about right. 7 total - 45:34
PM run to White River Pub Run from house and back. Wore all my running gear as my costume - the "Overprepared Runner" costume in full effect. Some other guy wore the same costume at the run :) 11mi. total - 1:41
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| Brooks Ravenna 7 Miles: 7.00 | Saucony Omni 13 - Black Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.86 | 0.00 | 0.00 | 0.00 | 4.86 |
| 2 walks and easy 3 miles at Muskatatuck at lunch.
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| Saucony Ride 7 - Black Miles: 4.86 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.35 | 0.00 | 0.00 | 0.00 | 10.35 |
| AM - easy 90 minutes - 1:33. Out and back to Tipton
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| Saucony Omni 13 - Black Miles: 10.35 |
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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 |
| easy 11 miles in early afternoon. 1:35ish. It is almost 80 degrees - shirtless run with sunscreen.
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| Saucony Omni 13 - Black Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.88 | 0.00 | 0.00 | 0.00 | 1.88 |
| Day Off Running. Back pain... :( walked at work a couple of times. Serious taper/recovery time.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.48 | 0.00 | 0.00 | 0.00 | 0.48 |
| Off Running again. Back much better. run again tomorrow. Try a workout. Walked at work. and did some core, light strength stuff and continuing to stretch and loosen up back. Its working
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 3.00 | 1.50 | 0.00 | 8.90 |
| 2 walk at work and a workout at lunch. Shirtless and 70 degrees. Sweating and noticing that humidity is sticking around due to unseasonable heat.
3mi. AT + 6x0.25. - Breathing hard at 6:25 pace, and feeling lethargic, stiff, slow on repeats. Still, the back is fine, and feeling alot better after 2 days off. Taper mode still in full swing, though. This was a 10day out workout for... 100M :)
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| Saucony Omni 13 - Black Miles: 8.90 |
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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 |
| easy jog to gym, walk/jog on TM, 20 minutes of of foam rolling and stretching, and easy jog back to office.
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| Saucony Omni 13 - Black Miles: 3.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.85 | 1.00 | 1.00 | 0.00 | 5.85 |
| 2 walks at work and TM run in the morning: 4 mi. mod. w/ pickups - 30 min. did 6 x pickups. Hopping in to IMM Half tomorrow. Go for about half of it (~10k) at HMP to get some turn over for what will probably last time before 100M
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| Saucony Omni 13 - Black Miles: 5.85 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 2.00 | 7.00 | 0.00 | 16.50 |
| Indy Mon. Half Marathon. Hopped in thanks to Nathan and his buddy's generosity. MEt them and a young lady I work with (running her first!) downtown this morning for bib exchange. Great to see those guys!
Plan today was to go 6-7 miles at HMP and continue on if feeling good at that point, but, not over do it. The goal is (and has been all summer) the 100M next week. Pretty decent feeling at around 6-6:05 pace for first 10k, and I wisely stick to plan. Too bad - probably would be a PR.
6:14, 00, 5:57, 02, 05, 00, 06, and into some recovery miles: 6:20, 21, 38, 7:00, 7:18, 6:59, 4:54 pace for partial (as I can't resist kicking over the finish line) - 37:41 for 10k, and 1:23:32 for finishing time
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| Saucony Omni 13 - Black Miles: 16.50 |
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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 |
| Off - Tapering hardcore, now.
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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 - 20 minutes. 100M pace. Tapering hardcore, now.
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| Saucony Triumph Miles: 2.00 |
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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 |
| 4mi. - 34:35. Taking it easy, and stretching alot
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| Saucony Omni 13 - Black Miles: 4.30 |
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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 - Tapering hardcore, now.
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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 |
| Easy miles with Nathan from Clarion this morning. walk at work.
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| Saucony Triumph Miles: 3.60 |
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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 - Driving to Vienna with Dad and Rajesh. Got there about 4p Central Time. Tunnel Hill 100M at 7:30a Sat.
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|
| | Race: |
Tunnel Hill 100M - DQed (70.1 Miles) 13:25:29, Place overall: 11, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 70.10 | 0.00 | 0.00 | 0.00 | 70.10 |
| Tunnel Hill 100M:
This very flat, fast course is in Vienna, IL (southern) on the Tunnel Hill trail system in Shawnee Natl Forest. The 99% compacted agg. surface is as clse to pavement as you can get without actually being pvmt. Very flat as advertised with the iconic Tunnel around mile 36 / 43 / 84 / 91. The course is a repeat of 2x25mile out and backs for the 100M. It makes it great logistically and for seeing other participants during the race. All around, a course and layout geared toward running faster for 50/100 or aiding in completing for first timers like me.
The drive on Friday afternoon was about 5 hours for my dad, Rajesh, and I. NAthan was to drive down Saturday evening to meet up with us for pacing duties and support during the last quarter of the race.
Freezing in the tent Friday night/Saturday morning, but, with plenty of blankets to stay warm (once inside ofthe sleeping bag and blankets. 8 man tent was comfortably large enough for Rajesh, Dad, and I.
7:30a start for race. Woke up around 5a to eat and get changed. Warmed up sitting in the truck while changing. about 35 degrees at the start, but, comfortable in the singlet, arm sleeves, buf, and shorts.
Gun goes off and ... I'm out Way tooo fast !! Could not control myself :( 8min./mile... I have geared everything toward this race most of the year, and am full of beans... and stupidity. I consciously slowed down around 20 miles (finally), but, was probably too late - 3 hours for 20 miles... The plan was to go out at 9:30-10minute miles, and grind it out with a goal time of 18 hours. So, as I return to the start finish after first out and back section, I am at roughly marathon distance in around 4 hours. I am okay at this point. I see and talk to my dad and grab some food, and restock on gels. I have been hitting the gels and sport drink a little too hard up to this point, but, seem to be tolerating.
Out I go again the other direction for the other out and back (inclusive of the Tunnel) section. It begins to warm up as it approaches mid day, and I noticealy start faltering with pace and comfort level with the stomach. Its only 60 deress, but, I shed the singlet, and everything else except shorts is riding tied around arms and handheld. I start to go through water a lot faster and cannot manage as much food, especially sugary. I am still okay, I have suffered through a lot of simlar situations in long runs in the heat. I was actually prepared for this scenario. I slow down and work through some tough patches.
8:13 for 50 miles when I roll into the aid station again at start line. It is 3:30 - 4p at this point and I am in a lot worse shape than I wanted to be in. I take some time at the aid station and eat some burritos. Hang out for abit and calm down, talk to my dad and grab some warmer clothes. I do not realize how cold I will be getting when dark comes around 5:30-6.
Around 58mi., it has gotten dark and much colder. I have been alone for a while in he dark, but, also, start to really get low mentally. I get off the trail a bit to piss, and hop back up, only to realize that I am unclear of which way I was going. I pick the wrong way. within 30 minutes I have returned to a familiar aid sation and realize my mistake. I am so destroyed by realizing that I have gone 1.5 extra miles at this point that I am overwhlmed with the defeat and resign to a DNF. Looking back, I could have turned back around and only really added on 3 miles... :(
I run back the 5-6 miles to the start/finish line. I tell the timer what has happened and reconfirm the distance I should have run (~76M). They graciously give me te 50M finish and buckle. Horribly, This is the first time I see Nathan - stading there with my Dad. It is great to see them, of course, but, I am so down at this point, and I have killed myself to even jog/walk back to the start, that I am actually struggling to continue from leg fatigue and soreness for fisrt time all day. I am able to at least hobble walk/jog with Nathan for a bit, but, cannot go on. I make it round 70M and call it. Thank God Nathan is the incredible great guy he is. As usual, he makes the best of the sitation and goes out for the running of the Tunnel leg solo (so sorry, buddy). 70.1M - 13:25:29
Lessons learned:
Eat more salty solid food, less of the gels / sugary drink
Stick to the plan - go out at your planned pace. 100M is much different from a marathon, 50k, or even a 50M.
Rough patches and mistakes/mishaps will happen. Be strong mentally and stay positive. Use other people and every positive method you can think of within each situation.
Play games within the race when things are tough - run 1 minute, walk 1 minute. Break it up mentally.
Rajesh ran through the night, was very cold, walked for a good portion of leg 3, but finished run 1minute / walk 1minute. While I was pacing him, His run pace from mile 95 to finish was in the 7:30 range!
I am inspired by this experience. I am eagerly awaiting my next opportunity to concr this challenging distance.
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| Saucony Omni 13 - Black Miles: 70.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Dad and I paced Rajesh in for his 100M finish! He was awesome. Walk 1min./run 1min. for last 5 miles. He was running down in the 7:30's !! Getting warm again as we approached mid day of the second day.
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| Saucony Triumph Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.92 | 0.00 | 0.00 | 0.00 | 0.92 |
| Easy walk at work. Not doing too horrible
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.30 | 0.00 | 0.00 | 0.00 | 2.30 |
| Easy walks at work. Not doing too horrible, still taking it real easy.
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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 entirely. Walked around Indy for work, but, nothing substantial worth calling a recorded mileage attempt.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.10 | 0.00 | 0.00 | 0.00 | 2.10 |
| Run at work at lunch - 2.1 miles super slow. Yep, I am pretty stiff and sore still
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| Saucony Omni 13 - Black Miles: 2.10 |
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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: easy hill run/walk on TM at gym. IT is windy and 30 degrees today. One day after 80 degress. 4 miles - 42 minutes. A little tender in left foot. Elliptical for 15 minutes and then some good work leg and core strencgth - 30 minutes worth.
Reg. for 50M in Jackson Co. on Dec. 3. Took it real easy this week, and feel okay for another one as a redemption run.
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| Elliptical Miles: 2.00 | Saucony Omni 13 - Black Miles: 4.00 |
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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 |
| 8 miles outside - 1:17:14. Bumped into Proctor at bottom of Carr Hill
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| Saucony Triumph Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.92 | 0.00 | 0.00 | 0.00 | 0.92 |
| walking and 5 different elliptical machine workouts - about 50minutes total. 40 minutes of core and legs
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.50 | 0.00 | 6.50 |
| TM 4 mi. w/ 2.5mi. cutdown: up to 10 mph. 2 mi. lunch run outside. hurting still. No race on Thursday.
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| Saucony Kinvara 6 - White Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.00 | 1.80 | 0.00 | 7.80 |
| 2 x TM workouts for 7.8mi. / 1hr. running total. Beatles song: "I'm Getting better all the tii-ime..."
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| Saucony Omni 13 - Black Miles: 7.80 |
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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 |
| 4 miles easy around the neighborhood on this fine Turkey Day.
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| Saucony Triumph Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.70 | 0.00 | 0.00 | 0.00 | 6.70 |
| 6.7 miles loops around Eagle Park XC Course in Brown Co. Group run with the Quaff guys. about 50 minutes.
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| Saucony Peregrine - Black Miles: 6.70 |
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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 - Turkey Day No. 2. Drove to Dad's house, ate a lot, drank some beer, and watched UK Football (?) beat a ranked opponent - Louisville !!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 20 miles LR on TM. Running off the turkey and stuffing. 2:44:50. 2 restarts, 2 gels, and alot of water in and out.
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| Saucony Omni 13 - Black Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.90 | 0.00 | 0.00 | 0.00 | 4.90 |
| 4.9 miles - walking and jogging and lunch and in AM. Sore in let foot, and wierd movement in left knee...
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| Saucony Triumph Miles: 4.90 |
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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 Ate a lot...
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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 |
| AM walk and Lunch run at Muskatatuck - trail. 3.4 miles - 35 minutes.
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| Saucony Triumph Miles: 3.40 |
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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 |
| AM TM walking at gym - 2miles 30minutes. Elliptical 15 minutes - 3.1miles
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| Elliptical Miles: 3.10 | Saucony Triumph Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.92 | 0.00 | 0.00 | 0.00 | 0.92 |
| walked at work. Giving it a shot at 50M tomorrow. Super hilly course near Brownstown, IN. Trail
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| | Race: |
Jackson 50 Mile - DNF (30.51 Miles) 05:42:36 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 30.51 | 0.00 | 0.00 | 0.00 | 30.51 |
| Stayed in a cabin at Camp Pyoca Friday night close to Brownstown, IN. Thought i would be fun to stay in the cabin even though we live only 40 miles away. Family couldn't go this year - turns out the cabins are common rooms made for camps (think of youth groups with 10 bunk beds in one rm. I still went and met some cool guys who were in my room. Course is 10 mile loop x 5 95% trail with a lot of vertical (>1500ft. climb / 10mile)
Signed up for 50 mile, but, knew that I might not be completely recovered from 70 miles on November 12/13 at Tunnel Hill DNF and that I hadn't done much up/downhill training in the preceding flat 100M training.
7:30am start from te main lodge at camp Pyoca. Things went well going out, and I felt relaxed/comfortable in the earlier flatter portion of the 1st loop. Found myself joined by 1 other guy out in front. As I watche him run most of the climbs, while I power hiked, I wondered if I was in over my head. HAving run the courswe previously, I also knew that there were several steep climbs in the loop. Lap one felt fine, and I crossed the timing mat in first at about 1:33. Took a quick break at aid station, bathroom break in the trees, and the other guy was already nowhere to be seen. hat actually helped a little bit, since I was already ffeling some strange pains and fatigue. By he end of lap 2, I was seriously considering stopping. Through lap 2 in 3:15 total, so a 1:33 lap followed by a 1:42. It got much worse in lap 3. I was walking most of it. Pulled the 1min. on/ 1min. off game just to finish up the lap. 5:42 DNF/finish time, giving me a 2:27 final 10 mile lap! :)
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| Saucony Peregrine - Black Miles: 30.51 |
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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 - Very sore. Quads, knees, hamstrings today.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.85 | 0.00 | 0.00 | 0.00 | 1.85 |
| 2 walks at work. sore and stiff i nthe legs
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| Saucony Omni 13 - Black Miles: 1.85 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.92 | 0.00 | 0.00 | 0.00 | 3.92 |
| TM walk and 15 minute spin on bike trainer.
Group run from WRRC - 2.92 miles in about 25 minutes. painful, stiff legs.
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| Stationary Bike Miles: 4.00 | Saucony Omni 13 - Black Miles: 3.92 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.88 | 0.00 | 0.00 | 0.00 | 2.88 |
| AM gym - 15 minutes spin on bike trainer, 1 mile walk aon TM. AM Walk at work.
Lunch spin on gym bike - 15 minutes (4miles?) Followed with 5 minutes rowing and 10 miutes core.
PM walk at work.
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| Stationary Bike Miles: 8.00 | Saucony Omni 13 - Black Miles: 1.94 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.95 | 0.00 | 0.00 | 0.00 | 5.95 |
| AM - 2.5 miles on TM - walk/jog. foam rolling and stretching after ward. Loosening up the still tight/sore legs (IT, quad, lower back) walk at work in the cold - .95 miles
PM - lunch buffet at work. Lots of desserts. took afternoon off and went for a short trail run a couple laps around Sycamore LTrust. 2.5 miles - 28:47
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| Saucony Peregrine - Black Miles: 2.50 | Saucony Triumph Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 1.00 | 1.00 | 0.00 | 5.50 |
| TM at gym in Columbus. Took off work today. 5.5 miles in 44:40. PUs and hills thrown in randomly
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| Saucony Kinvara 6 - White Miles: 5.50 |
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| | Race: |
All Star 5k (3.107 Miles) 00:18:57, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.40 | 0.00 | 3.11 | 0.00 | 4.51 |
| WU and a 5k race this morning. Went about as well as can be expected. Recovery time these last few weeks and very little TH to LT work. Was in the 6:20 range to finish up the race this morning and finish 3rd in the series this year. Still on the fence abot this whole 100M thing. Not sure waht to do with this next year, running-wise.
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| Saucony Omni 13 - Black Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 5.00 | 0.00 | 10.00 |
| AM - gym TM: WU with 4 PUs, 10x0.5mi. 10mph x2, 10.1 x2, etc. jog recovery for 0.25 mi. @8mph. hit the weights... failed at some squats with a bar and barely any weight on there, and switched to dumbells - did a couple sets of lunges, 1-leg deadlifts, and then some abductor (?) exercise with the band wrapped around ankles. walked 10minutes to CD/shakeout.
Have decided this will be the season of the 5k up to Half training blocks. I wonder how many times I'll change my mind.
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| Saucony Omni 13 - Black Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.84 | 1.00 | 1.00 | 0.00 | 7.84 |
| 6mi. TM at lunch - PUs and hills - 45:40. 2walks at work.
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| Saucony Omni 13 - Black Miles: 7.84 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.50 | 0.50 | 0.00 | 6.20 |
| AM gym: 15 minutes on virtual bike trainer. 30 minutes walk jog on TM - 2.5miles. 20 minutes coreand squats circuits.
unch run on TM - 3.7 miles w/ PUs hills - 30 minutes followed with 10 minutes foam rolling
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| Saucony Omni 13 - Black Miles: 6.20 |
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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 - Wife in ER this morning :( (She's okay, now)
Oops - signed up for Rocky Raccoon 100M
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 1.00 | 1.00 | 0.00 | 10.30 |
| AM: TM at gym - easy hr. w/ pickups. 7 miles - 62:15 Foam rolling for 10 minutes afterward.
Lunch TM at gym - 30 minutes of hill climbing walk/jog. 3.3 miles. Foolowed up with 10 minutes of core
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| Saucony Omni 13 - Black Miles: 10.30 |
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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 at gym - 4 miles walk/jog - 37:00. Followed up with 10 minutes of core.
Rocky Raccoon 100 mile in 7 weeks. Long run tomorrow.
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| Saucony Omni 13 - Black Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| AM - TM Long Run. Definitely taking it easy today. Walked for 10 minutes to start, and didn't go faster than 9min./mile for the first hour. walking breaks were taken and 3 resets, 2 bathroom breaks,, a couple of gels, water.
Pain in the left knee is worrisome. 3 hours total - 19 miles.
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| Saucony Omni 13 - Black Miles: 19.00 |
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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 |
| AM gym: TM walk/jog - 1 hour for 5 miles. Left knee hurting. 20 minutes spin on bike. 30 more minutes on TM - 3 miles
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| Stationary Bike Miles: 5.00 | Saucony Triumph Miles: 8.00 |
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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 |
| AM - TM 4 mi. - 30 min. (mod?), 6.1 miles on the bike trainer
Lunch - TM 4mi. - 45 min. walking for some of it
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| Stationary Bike Miles: 6.10 | Saucony Omni 13 - Black Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 6.00 | 3.00 | 0.00 | 12.50 |
| AM - TM at gym. WU for about 10minutes jogging, 7 mile Cutdown: 9mph up to 10 mph. Felt okay in the low 6 range
Lunch TM at gym - mod 5k cutdown. 4.2 miles - 36 min.
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| Saucony Kinvara 6 - White Miles: 12.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| AM - TM walk jog 3.3 miles in 30 minutes. A couple of walks at work
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| Saucony Omni 13 - Black Miles: 3.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.70 | 0.00 | 0.00 | 0.00 | 4.70 |
| AM - TM walk jog at gym. 3miles - 31:00. A couple of walks at work.
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| Saucony Omni 13 - Black Miles: 4.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 25.00 | 0.00 | 0.00 | 0.00 | 25.00 |
| AM - Long run on TM at gym in Columbus. 25 miles with "Interval" setting to break it up. Incline change and speed change helpe pass the time. Grayson Allen story like 10 times on SCenter. 3 gels, 3 resets, 2 bathroom breaks.
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| Saucony Omni 13 - Black Miles: 25.00 |
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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 |
| Day off - family coming up for Christmas.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.19 | 0.00 | 0.00 | 0.00 | 4.19 |
| Merry Christmas - AM easy 4.19 miles - 37:42. Drive to KY for family Christmas #2.
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| Saucony Ride 9 - Blue Miles: 4.19 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.32 | 0.00 | 0.00 | 0.00 | 9.32 |
| New shoes as Christmas present - Blue Saucony Ride 9.
Off work today for Christmas recovery. AM run in warm windy rain. about 60 degrees. 9.32 miles - about 90 minutes
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| Saucony Ride 9 - Blue Miles: 9.32 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.38 | 0.00 | 3.00 | 0.00 | 12.38 |
| AM - easy TM run - 4miles - 36:30
Lunch TM - Intervals - 9mph up to 10 mph for 2 min.on/2min. moderate 6.5 total - 45:55
a couple of walks at work
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| Saucony Ride 9 - Blue Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| AM - TM - easy 7.2 miles - 65min.
Lunch - mod intervals - 29:05 for 4 miles. "Interval" setting on TM is a great way to break up these TM runs.
2 easy walks a work
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| Saucony Ride 9 - Blue Miles: 11.20 |
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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 |
| AM - TM walk/jog - 5miles - 61min. !
a couple of walks at work
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| Saucony Ride 9 - Blue Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| TM in the AM - easy hour - 7.2 miles
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| Saucony Ride 9 - Blue Miles: 7.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 34.10 | 0.00 | 0.00 | 0.00 | 34.10 |
| AM - TM Long Run on the last day of the year to get mileage for 2016, AKA New Years Eve.
34.1 miles - 5 hours. Reset 4 times, 4 gels eaten, 3 bathroom breaks (paying price for Pizza Hut buffet) and watched a lot of sports / SportsCenter. "Interval" setting is great for all this treadmill running I've been doing. Still noticing pain in the left knee.
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| Saucony Ride 9 - Blue Miles: 34.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2952.73 | 379.80 | 238.54 | 8.25 | 3579.32 |
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| Brooks Ravenna 7 Miles: 730.06 | Elliptical Miles: 43.40 | Saucony Kinvara 6 - White Miles: 230.56 | Saucony Ride 7 - Black Miles: 657.31 | 17 - Salomon Speedcross 3 - Black Miles: 17.60 | Brooks Adrenaline 15 - White Miles: 306.04 | Saucony Peregrine - Black Miles: 137.17 | New Balance 870v3 Miles: 91.91 | 12 - Saucony Kinvara 4 - Neon Miles: 65.77 | IN State Park Hiking/Trail Running Miles: 75.34 | Saucony A5 - Green Miles: 29.68 | Saucony Triumph Miles: 640.08 | Saucony Omni 13 - Black Miles: 451.58 | Stationary Bike Miles: 23.10 | Saucony Ride 9 - Blue Miles: 81.51 |
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