| 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 | | 2889.75 | 310.45 | 244.92 | 2.50 | 3447.62 |
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| Saucony Omni 13 - Black Miles: 196.79 | Saucony Ride 9 - Blue Miles: 762.00 | Saucony Kinvara 6 - White Miles: 103.83 | Saucony Peregrine - Black Miles: 136.86 | Hoka Clifton 3 Miles: 680.49 | Blue Triumphs Miles: 642.82 | 17 - Salomon Speedcross 3 - Black Miles: 1.00 | Stationary Bike Miles: 5.00 | Hoka One Infinite Miles: 728.17 | Hoka Arahi Miles: 37.50 | Saucony Iso Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
| AM - easy TM walkjog at gym. 5.5 miles - 1 hour
PM - easy 5k outside - 3.1 miles 30 min. Decent weather outdoors - about 45
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| Saucony Omni 13 - Black Miles: 5.50 | Saucony Ride 9 - Blue Miles: 3.10 |
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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 |
| Easy 9 miles outside - Tipton Lakes out and back. 9mi. - 1:28. Knee bothering me still
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| Saucony Ride 9 - Blue Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.85 | 0.00 | 0.00 | 0.00 | 7.85 |
| TM AM - 5 miles easy - 42:20
walk at work and 2 mile TM jog at lunch. 45 minute circuit, drills, core session with group/trainer at gym
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| Saucony Omni 13 - Black Miles: 7.85 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.45 | 4.00 | 4.00 | 0.00 | 12.45 |
| AM - TM: 8mi. ctdwn - started at 9mph and increased evry 5 minutes. @nd 30 minutes switched to continuous interval setting - alternated AT/TH up to 10.4 mph. 51:15. WU/CD easy miles.
walks at work and a WU on TM priot to 45 minute circuit, drills, core session with groupat gym
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| Saucony Kinvara 6 - White Miles: 12.45 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.00 | 1.50 | 0.00 | 7.50 |
| AM - TM walk jog on TM at gym - 4miles in 50 minutes
Lunch at gym: 3.5 mile ctdwn - got the TM up to 11.4mph at the end. Followed up with 45 minute circuit, drills, core session with group/trainer at gym. There were some burpees and kettle bells involved
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| Saucony Omni 13 - Black Miles: 7.50 |
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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 - 2mile walk on TM at gym. Tired! LR tomorrow
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| Saucony Omni 13 - Black Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 27.00 | 3.00 | 0.00 | 0.00 | 30.00 |
| AM - TM Long run: early start at gym A couple restarts and 3 gels eaten. 23 miles, hopped off and did 15 minutes of foam rolling, got bakc on and went 30 minutes moderate cutdown and finished out the 30. 30 miles total - 4:29:30.
Watched a lot of English Premier League Soccer.
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| Saucony Ride 9 - Blue 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 - LEft Knee is crazy sore
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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 |
| Pmiles easy divided between 2 TM runs. Lunch - 1 hour strength training session.
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| Saucony Ride 9 - Blue Miles: 9.00 |
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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 |
| AM - TM walking - 2.4 miles.
Lunch - 4.3 miles in the great outdoors - 34:20. Very windy but temps above 40 are hard to resist.
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| Saucony Ride 9 - Blue Miles: 6.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 1.50 | 0.00 | 7.70 |
| AM - TM walking - 2mi.
Lunch - Run outside - Bridge Hills on Burkhart. 1.5 miles Pickup on TM before the 1 hour strength and circuit session. More core and leg strengthening exercises. Jog back to office afterward. 5.7 miles total.
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| Saucony Omni 13 - Black Miles: 7.70 |
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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 - Outside! 60 degrees - 4miles easy in Seymour - 38:47, PM - easy 3miles to and from gym - 26:13. 1hour circuit, strength and conditioning workout at gym
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| Saucony Ride 9 - Blue Miles: 7.00 |
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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 |
| 3.84 miles run from house to Sub Unit. Forgot I had my laptop at home, so I got to secure and carry that on my back. 34:01. Taking it easy for trail race (5miler) and a long run on following day.
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| Saucony Ride 9 - Blue Miles: 3.84 |
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| | Race: |
Frosty 5 Miler (4.9 Miles) 00:36:41, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.78 | 0.00 | 4.90 | 0.00 | 8.68 |
| Today is the wife's birthday. So I went and ran a race in Brown Co. State PArk. Frosty 5miler: WU on trails where race course was - very muddy and wet. Raining during the race. about 30 degrees and pretty miserable if you weren't running. Fun times - ran with Danny Webb and Christian Wagner for part of it, and thy put the pedal down in the end and left me. Lots of elevation gain for a 4.9 mile race -- 656 feet. Ran 36:41 and felt pretty strong for a fifth place finish.
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| Saucony Peregrine - Black Miles: 8.68 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 35.80 | 0.00 | 0.00 | 0.00 | 35.80 |
| Last Long LR before Rocky Rac. 100. Went to the TM at gym in Columbus. Clocked in around 7:30, and did my usual routine. fill up water and eating gels every hour (TM resets). Ate 5 gels, drank fair amount of water, and stopped for a couple of bathroom breaks. took in 2 EP matches. 35.8 miles - 5:18. Feeling trong throughout but struggled with some minor GI issues.
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| Saucony Ride 9 - Blue Miles: 35.80 |
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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 |
| Easy 10 miles out and back Up Carr Hill and into new neighborhood road. Slowness - abouut 9:30/mile
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| Saucony Ride 9 - Blue Miles: 10.00 |
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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 - easy 3 miles around the neighborhood before work - about 9min miles
walk at work
Lunch run before gym: 2 miles - 20:42. 45 minutes of strength training. Did pullups, lots of core and squats, lunges, etc. today. Really convinced that these sessions are really beneficial. The last long run on Sunday was different - felt stronger at the end, when I have been struggling.
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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 | | 9.68 | 0.00 | 0.00 | 0.00 | 9.68 |
| AM: run around the Canal in Indy before work meeting. 4.28- 34:27
Lunch: run around Canal and along trail down by the river. Cold outside today. 60 degres in TX. 5.4miles - 44:06
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| Saucony Omni 13 - Black Miles: 9.68 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.85 | 1.50 | 1.50 | 0.00 | 7.85 |
| AM: gym TM run - 20 minutes alt. 0.25mi. varied between AT and TH effort. Got up to 10.7 mph. 5 miles total - 36:20.
Lunch: gym - TM run - Quick cutdown + 4x Strides: Got up to 11.4mph on the strides. Followed with 1 hour strength and conditioning routine: lots of body wt. squats and lunges, planks, etc. Think I injured my bicep doin something... 2.85 miles in 19:40
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| Saucony Ride 9 - Blue Miles: 7.85 |
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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 - about 35 min. Sweatin profusely.
Tapered LR tomorrow.
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| Saucony Ride 9 - Blue Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 27.00 | 0.00 | 0.00 | 0.00 | 27.00 |
| PM: 27 mi. Long Run - 4:05. Barely Ultra. 60 degrees and sunny today. Sun's Out / Gun's Out (I ran outside). Ran out and back on People Trails. Lot of rain here recently, so some interesting flooding scenary. The paved People Trail runs along the River and one fothe main larger Creeks in the area.
Struggle mode at the end (last 4miles). It was probably good to get this one outside and remember the difference sun and wind make. 4 gels eaten, filled up hand held once. 12-14 next weekend, and then 100mile attempt No. 2 in TX.
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| Saucony Ride 9 - Blue Miles: 27.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.40 | 1.50 | 1.50 | 0.00 | 5.40 |
| TM walk AM
TM - 20min. ctdwn. - up to 11mph. 4mi. total - 27:30
followed w/ 1hour strength and conditioning - mostly lunge and squat circuit type training.
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| Saucony Ride 9 - Blue Miles: 5.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 3.00 | 2.00 | 0.00 | 10.20 |
| AM - easy TM run/walk - 5mi. - 47:30
Lunch TM run - 30min. ctdwn - got up to 10.4 mph. 5.2 miles - 36:40.
followed w/ 1hour strength and conditioning - mostly lunge and squat circuit type training (same as yesterday)
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| Saucony Ride 9 - Blue Miles: 10.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 3.00 | 1.00 | 0.00 | 10.20 |
| AM - TM walk jog for 5miles. about 9:30 pace.
Lunch TM before Str./Cond. workout - 5.2mi. Cutdown - 36:40 Followed with an hour strength/conditioning session
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| Saucony Ride 9 - Blue Miles: 10.20 |
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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 - feeling tired and beat up. Start thinking taper mode.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off Running - Did 1 hour Strength/Conditioning session at lunch, but, feeling sick. Achy and coughing.
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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 |
| Great - I am definitely sick. Bad lung coughing, and running a fever. Unbelievable.
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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 |
| Laying in bed all day today feeling achy and feverish. Temp. was 103 when my wife put the thermometer under my armpit.
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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 |
| Still sick - fever and painful coughing
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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 |
| TM walking. Feel Like. Crap.
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| Saucony Ride 9 - Blue Miles: 2.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| Noticeable improvement. Burning lungs still.
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| Saucony Ride 9 - Blue Miles: 6.10 |
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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 |
| Life returned to legs, lungs feeling better. TM moderate effort for 6 miles
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| Saucony Ride 9 - Blue Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| TM walk jog in AM
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| Saucony Ride 9 - Blue Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 3.00 | 0.00 | 8.30 |
| TM workout in AM. Feling almost 100%. alternating speeds and finished up with 2x1mile TH - 10.1mph. 8.3 total - 59min.
Did 2 plank / PU sessions at work - 1min on, short recovery, 1min. on etc.
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| Saucony Ride 9 - Blue Miles: 8.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 1.00 | 1.00 | 0.00 | 8.00 |
| TM - PM run at gym. Watched 2nd half of UK / FLA game. I was more interested in the game than my Wildcats tonight. mod. effort at a surprisingly busy gym (Saturday night at 10pm) 8mi. - 58
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| Saucony Ride 9 - Blue Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| Easy hour outside - Terrace Lake out n back - 6.4 in 59:45
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| Saucony Ride 9 - Blue Miles: 6.40 |
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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 |
| easy lunch run at work - 5.3 miles outside - 42:34. Lung health still slowly improving.
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| Saucony Ride 9 - Blue Miles: 5.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.45 | 0.00 | 1.50 | 0.00 | 10.95 |
| AM - tired and sleepy TM walk
Lunch run to track - failed workout in the wind. 7mi. total - 53min.
Walk at work
PM - 2mi. shakeout around neighborhood
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| Saucony Ride 9 - Blue Miles: 10.95 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.73 | 4.50 | 1.50 | 0.00 | 8.73 |
| AM - TM workout - 6mi. AT Cutdown: 9 to 9.8mph. 8.73mi. total - 1 hour
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| Saucony Kinvara 6 - White Miles: 8.73 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 2.00 | 2.00 | 0.00 | 9.00 |
| AM - easy 4 mile on TM at gym. 36 min.
Lunch - TM workout - 4mi. Alt. 0.5mi. (MP/HMP) 9mph/10mph, and built up. Fitness is not quite there still.
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| Saucony Ride 9 - Blue Miles: 9.00 |
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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 |
| Easy 5 mi. on TM at gym - 42:30
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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 | | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
| AM run outside. Tired from the start. Serious fatigue for no apparent reason at all. 9.1 mi. - 1:25:50. Nice weather outdoors - too bad I'm tired in a bad mood.
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| Saucony Ride 9 - Blue Miles: 9.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 8.00 | 0.00 | 0.00 | 19.00 |
| Long run outside. had a grand plan to run a 50k PR when I set out from the house this morning. Feeling decent energy level and a little stiff in the legs. Turned in to an 8 mile AT, a few bathroom break stops, and then a slog back home. Best part of run was pulling together some pick ups at the end of the run. 19 miles total - 2:26:53
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| Saucony Ride 9 - Blue Miles: 19.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.70 | 1.00 | 8.00 | 0.00 | 12.70 |
| AM - TM walk/jog and walk at work.
Lunch - TM run at gym - Punching Bag Workout - 8 mi. TH - hovered around 10-10.3 mph. Great for some needed blowing off of steam... 9 mi. total - 55:45
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| Saucony Ride 9 - Blue Miles: 12.70 |
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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 - easy TM walk jog in and walks at work
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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 | | 10.00 | 1.50 | 2.00 | 0.00 | 13.50 |
| AM - TM at gym - LT reps failed workout. 7mi. total - 50min.
Lunch - TM at gym - 2min. alt. TH/AT reps x5 - 4.7mi. total - 33:09
a couple walks at work
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| Saucony Ride 9 - Blue Miles: 13.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.95 | 0.00 | 0.00 | 0.00 | 0.95 |
| walk at work
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM - easy 4 on TM at work - 32:30
walk at work
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| Saucony Ride 9 - Blue Miles: 4.00 |
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| | Race: |
Valentimes 10k (6.214 Miles) 00:36:45, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 0.00 | 6.15 | 0.00 | 7.40 |
| AM - Series 10k race in Seymour. Its amazing how similar the races are each year. I was lonely in 3rd and was keeping Tim in sight for most of the race. decent result considering little specific faster training. slower mile slipt at mile 5 - 6:09. Struggled aerobically after 4.5 miles, and could tell the difference in fitness specific to 10k/5k versus the long slowness I have been training for. Faster for shorter is the mantra right now. Maybe another 100M attempt in the summer
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| Saucony Kinvara 6 - White Miles: 7.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.00 | 4.40 |
| 4.4 miles easy outside - 44:48
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| Saucony Ride 9 - Blue Miles: 4.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.40 | 0.00 | 1.50 | 1.00 | 10.90 |
| AM tM at gym - easy walk/jog - 3.1 mi. - 32min. 5 miles on the bike trainer - 18:57
Lunch workout on TM - 10x0.25 w/ 1min recovery jog. 10.9 mph up to 12mph.
a couple walks at work.
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| Saucony Ride 9 - Blue Miles: 10.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
| A couple walks at work and some easy TM miles in AM and lunch
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| Saucony Ride 9 - Blue Miles: 5.30 |
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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 |
| AM - easy 7 miles at home. took day off work.
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| Saucony Ride 9 - Blue Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 3.00 | 0.00 | 10.30 |
| AM - TM workout - Gettin LT/TH specific - 3x1mi. 10k w/ 0.25 recovery jog - 10mph, 10.1mph, 10.2mph. 6.5miles total - 49:00. New Hoka Clifton 3s. A whole lotta cushion goin on with these shoes. Without the $100 gift card to the local running store, would not have made this purchase. (They were $140). Walk at work and a easy lunch run with the group at Muskatatuck.
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| Hoka Clifton 3 Miles: 10.30 |
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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 |
| Easy AM TM run at the gym in new Hoka CLifton 3 - 5.5miles - 44:50
A couple walks at work
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| Hoka Clifton 3 Miles: 5.50 |
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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 |
| Trail run at BCSP - all trails for 2 hours with Zane and Fisher. 30 degrees and snowing after 75 degrees and sunny yesterday. Amazing. 13.4 miles - 1:59:26
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| Hoka Clifton 3 Miles: 13.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off - run on trails in Brown County left me crazy sore. Got some work to do for sure
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.45 | 3.00 | 3.00 | 0.00 | 13.45 |
| AM - TM at gym - 2min. alt. intervals - cutdwn. 6.5mi - 43:45
Lunch run - TM at gym - alt. intervals (mod) 6mi. - 45:10
Walk at work
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| Hoka Clifton 3 Miles: 13.45 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.70 | 0.00 | 0.00 | 0.00 | 2.70 |
| TM walk jog - 30 min.
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| Hoka Clifton 3 Miles: 2.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.30 | 0.00 | 0.00 | 0.00 | 9.30 |
| Run outside - massive storm with tornados swept through - power knocked at work. 9.3 miles easy pace.Signed up for Kettle Moraine 100mile on June 4. So much for the shorter stuff goal
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| Saucony Ride 9 - Blue Miles: 9.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.52 | 2.00 | 1.50 | 0.00 | 8.02 |
| AM - TM at gym - 3.5 mi. ctdwn 6.1 mi. total - 41:30
I've been following up with foam rolling after most runs.
PM - 15 min. core and legs moderate
walks at work
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| Hoka Clifton 3 Miles: 6.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.56 | 0.00 | 0.00 | 0.00 | 13.56 |
| AM - TM gym - easy hour - 6.7 miles. Foam rolling afterward. Regretted not bringing headphones - had a 6am class led by a very "excited" trainer at gym pretty much right behind me as I ran on TM.
Lunch run on TM at gym - headphones ni full effect. 5mi. - 41:30
walks at work
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| Saucony Omni 13 - Black Miles: 1.86 | Hoka Clifton 3 Miles: 11.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 3.10 | 0.00 | 16.10 |
| 5k reps - Ctdwn to Race effort: 4x5k reps on TM - started really slow and worked down to AT. Drove over and hopped into local 5k race. 18:42 - was a solid effort for me to maintain 6min. pace. 16.1 total - about 2:05. Down to LExington for some party time with Alex.
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| Hoka Clifton 3 Miles: 16.10 |
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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 - covery day from run and the sauciness from last night.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 1.00 | 1.00 | 0.00 | 5.00 |
| TM - 20 min. hill builder: 6to12%. 5mi. total - 42:07
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| Hoka Clifton 3 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.80 | 0.00 | 0.00 | 0.00 | 11.80 |
| 3 short runs today: 4mi. on the TM in the am before the trip up to Purdue for Road School. 4.8 hilly miles aroun Purdue's campus after classes/lunch. PM run before dinner - 3 mile run with Nathan from his hotel back down to campus. Great to catch with him.
|
| Hoka Clifton 3 Miles: 11.80 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.90 | 0.00 | 0.00 | 0.00 | 7.90 |
| 6 mile lunch run outside - 70 degrees and sunny. Feeling the effects of Tuesday night still. 2 walks at work.
|
| Hoka Clifton 3 Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 2.00 | 2.00 | 0.00 | 11.50 |
| AM - TM at gym: 5mi. cutdown - 35:10
Lunch - TM at gym: 20 min. of 2min. intervals 6.5miles total - 50:00
|
| Hoka Clifton 3 Miles: 11.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| 22 mile long run on the TM at the gym.
|
| Hoka Clifton 3 Miles: 22.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| AM - slow run on the TM at gym in Columbus - did some walking. 13.1 miles - 1:59:00.
|
| Hoka Clifton 3 Miles: 13.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.90 | 1.50 | 3.00 | 0.00 | 10.40 |
| AM - easy 4 mi. on TM at gym in Seymour -38:15. Foam rolling afterward
Lunch TM run at gym - 6.4mi. total - 44:05 w/ 4 mi. cutdown. Decent 5k in 18:20. Followed up with good strength/conditioning for 15 minutes: body wt. squats, lunges and planks into light weights assisted
|
| Saucony Omni 13 - Black Miles: 10.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 2.00 | 2.00 | 0.00 | 12.50 |
| AM - TM run at gym - 7miles in 1hr. Cutdown to ~AT
Lunch TM - hill builder using the 2 min. interval setting. wet from 3% up to 11% varying speed also. 5.5 total - 50 min.
|
| Saucony Ride 9 - Blue Miles: 12.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 5.00 | 0.00 | 0.00 | 10.30 |
| AM - easy 30 min / 3mi. shakeout on TM
Lunch workout on TM - 2x2mi., 1mi. HMP - 12:00, 11:52, 5:56 w/ 2 min. rec. jog btwn
followed w/ 10 min. foam roll and core
|
| Hoka Clifton 3 Miles: 10.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.97 | 0.00 | 0.00 | 0.00 | 19.97 |
| AM - TM walk jog + some Strength training. 2.3mi. - 30min.
Lunch - TM run at gym during Notre Dame game. 7.7 mi. - 1:05
PM - run to White River Store, group run, Upland jog, an then run home - 9.97 mies total - 1:25:31
|
| Hoka Clifton 3 Miles: 19.97 |
| |
|
| | 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 - 3.3 miles walk/jog - 40:15. Pretty tired today
Lunch - TM Run during Michigan game - 6.7 miles - 1 hour. Tired!
|
| Saucony Omni 13 - Black Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.00 | 4.00 | 0.00 | 0.00 | 27.00 |
| am - TM Long Run at Columbus gym. Clocked in at 8am. Battling seom bad Chili's fajitas to start off. Test of Tailwind electrolyte drink mix. Taste isn't the best, but, definitely can sub this mix with water (lighter = 1 scoop / 16oz.) for gels for 4 hours.
Reset 3 times, drank a couple of handhelds full of the Tailwind mix. Threw in 10x3:00 AT in last 4.5 miles. 27 miles total - 3:51:05. hopefully this is the first of several 100 mile+ weeks
|
| Hoka Clifton 3 Miles: 27.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Out door run at half time of UK game - with several beers in the belly. 2 miles
|
| Hoka Clifton 3 Miles: 2.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.95 | 2.00 | 2.00 | 0.00 | 10.95 |
| AM - TM walk/jog at gym - struggling, and the belly is not good. 4 miles slow
Lunch - TM run: 4.5 mi. Cutdown - 9mph up to 11mph. 6mi. total - 39:35
walk at work
|
| Hoka Clifton 3 Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.40 | 2.00 | 0.50 | 0.00 | 11.90 |
| AM - walkjog in to ~10 min. hill builders on TM at gym
Lunch - run outside - 5 miles w/ 8xStrides. 55 degrees and windy
2 walks at work
|
| Saucony Ride 9 - Blue Miles: 5.00 | Hoka Clifton 3 Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.90 | 0.00 | 5.00 | 0.00 | 12.90 |
| AM - TM workout: 2x2mi., 1mi. HMP w/ 3 min. recovery jogs between. 10mph average still seeming about right for HMP. 8mi. total - 55:28
Walks at work.
Lunch recovery run on TM - 3 miles - 30 min. Followed with some serious foam rolling
|
| Hoka Clifton 3 Miles: 12.90 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| AM - TM recovery run - 6miles in 50:48
Walks at work
Jog around the neighborhood in evening. 2.5 more miles
|
| Saucony Ride 9 - Blue Miles: 10.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 34.00 | 0.00 | 0.00 | 0.00 | 34.00 |
| AM Long Run. Beautiful day outside and took the day off work. 7 am start fromm the house. Went out toward Grandview and continued on Bellaville Pike. 17 miles out and back. 17 miles (almost) exactly from house to the Horseman's entrance at BCSP. Left foot is feeling pretty inflammed, and really started breaking down after 28 miles. Mostly survived off Tailwind drink mix in a hydration pack. 4 scoops just about right mix for that amount of water. Fortunately, had a handheld also. 34 miles 5:11.
|
| Saucony Ride 9 - Blue Miles: 34.00 |
| |
|
| | 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. Walking and jogging with a massive hangover. Go Cats!
|
| Hoka Clifton 3 Miles: 2.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.75 | 4.00 | 0.00 | 0.00 | 17.75 |
| AM - LR outside - big loop around Columbus from the gym. Went to gym to avoid rain that never came. Stepped foot in the gym and 2 olde folks decided to step in front of me and take 2 out of 3 of the new TM. Oh well - made my decision easier. 55-60 degrees and overcast for 2 hours - 14.22miles. Went in gym to finish up with weights and then planned 16-18 mi.
|
| Hoka Clifton 3 Miles: 17.75 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| walks at work and on TM. 5.3 miles total. Foam rolling a bit. Going Vegan again.
|
| Saucony Omni 13 - Black Miles: 5.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 6.00 | 0.00 | 11.30 |
| AM - TM at gym: 4x1mile HMP w/ 2min. rec. jog. 6.2 miles total - - 40min.
Lunch - TM workout at gym: Hill Builder + 2min. PUs 5 miles total - 38 min.
Foam Rolling and some serious sweatin goin on
|
| Hoka Clifton 3 Miles: 11.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy AM TM walk/jog at gym - 4miles
walk at work
|
| Hoka Clifton 3 Miles: 4.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.60 | 3.00 | 0.00 | 0.00 | 13.60 |
| AM - TM at gym: 2min. Mod. intervals: MP alternating: 9.3mph / 9mph
6.1 miles total - 44:00
Lunch run outside Burkhart w/ a loop - 65 degrees and overcast/rain threatening - 6.5 miles - 52:32
walk at work
|
| Hoka Clifton 3 Miles: 10.60 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.90 | 0.00 | 0.00 | 0.00 | 7.90 |
| Easy TM AM - 6 mi.
walks at work
|
| Hoka Clifton 3 Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 mile walk / jog on TM at gym in AM. Totally couldn't get into anything today. This was a struggle for some reason - 1:51
|
| Hoka Clifton 3 Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Night of drinking at Upland with Danny ruined me for anything worthwhile today. 6 miles slow and sick feeling - 56:32
|
| Hoka Clifton 3 Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 7.00 | 0.00 | 0.00 | 16.50 |
| Lunch run - 7mi. AT strong North South wind. Got around 6:10 wwith tailwind, about 6:50 w/ headwind. 9 total - 61:35.
3 walks - work, one at home
PM - 5.7 miles after kids to bed - 48:33
|
| Saucony Omni 13 - Black Miles: 0.84 | Hoka Clifton 3 Miles: 14.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.40 | 0.00 | 0.00 | 0.00 | 17.40 |
| AM before work at gym - TM - 5miles - 44:10
Lunch Run outside - 7.4 miles - 1:03:48
Walks at work
Night run afetr kids in bed - 3mi. - 30min.
|
| Saucony Ride 9 - Blue Miles: 15.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM run at gym TM in Columbus B4 Indy trip. 3.1 miles - 25:10
Followed with brief foam roller
Walks around Indy at work meeting.
Lunch Run on Canal in Indy - 5 miles - 41:39. Got hungry
|
| Saucony Ride 9 - Blue Miles: 9.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.93 | 3.00 | 1.00 | 0.00 | 15.93 |
| AM - TM run at gym - 30 min. of Interval Ctdwn. 1 9 mi. total - 68:08
Lunch - TM run at gym - 20 min. of Interval Ctdwn. 2 6 mi. total - 43:40
Walk at work.
|
| Saucony Omni 13 - Black Miles: 6.93 | Hoka Clifton 3 Miles: 9.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM - TM Walk/jog - 3.1 miles in 31:00
Lunch - TM - 5mi. - 39:30
|
| Saucony Ride 9 - Blue Miles: 9.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 5.00 | 8.00 | 0.00 | 16.20 |
| AM - almost race. Bailed on this hilly half marathon at about 7 miles. 6:02, 5:56, 6:16, 6:25, 5:59, 6:22, 6:12, 6:14, and I am struggling badly at this point
6:47, 6:39, turned around and back tracked to run in with some of the guys doing a double loop. 7:13, 7:30, 7, 7
14.1 miles - 1:32 ish
Was not ready for this effort, but, was caught a little off gaurd by my lack of fitness today. Really was thinking I was in 80' fitness range for today.
|
| Saucony Omni 13 - Black Miles: 16.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 26.00 | 0.00 | 0.00 | 0.00 | 26.00 |
| AM Long run to Grandview, 1 loop on the trail, 1 Loop on the road, and back home.
Road and trail loops are drastically different. Trail is 5.5 miles with a lot more gain and loss, road is 7.1 miles.
26 miles total - 4:14:37. Pretty wrecked.
|
| Saucony Ride 9 - Blue Miles: 26.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.70 | 0.00 | 0.00 | 0.00 | 10.70 |
| AM TM walk jog - 3mi. in 40:00
Lunch Run outside - 5.8 mi. - 50:52
walks at work
|
| Hoka Clifton 3 Miles: 10.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.70 | 0.00 | 0.00 | 0.00 | 13.70 |
| AM - TM run - mod. cutdown - 4.7mi. - 36:00
Lunch Run at Muskatatuck: 7.1 miles out and back on gravel main road and a loop around one of the trails - about 63min.
walks at work.
|
| Hoka Clifton 3 Miles: 13.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.30 | 4.00 | 0.00 | 0.00 | 15.30 |
| AM - TM w/ pickups. 6mi. - 47:52
7.5 miles at Muskatatuck w/ 2x2MP Got in to more than AT range to get 6:20-:30 - 56:39 total
a couple walks at work.
|
| Hoka Clifton 3 Miles: 15.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.10 | 0.00 | 0.00 | 0.00 | 16.10 |
| AM - outside run. 60 degrees and sunny. Went out Carr Hill / Youth Camp and back from house. 16.1 miles total - 2:06:52. Kept it under 8 min. except on the big hills
|
| Hoka Clifton 3 Miles: 16.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| AM - Lakes and Sycamore LAnd Trust run from house. 20 miles - 2:59. 1.5 x Handheld of water + Tailwind was enough. 70 degrees and sunny byt the end (11a). Feeling decentin these higher mileage weeks, now. Getting a little better each week.
|
| Saucony Ride 9 - Blue Miles: 20.00 |
| |
|
| | Race: |
Tour de Trails 8k (5 Miles) 00:30:00, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.74 | 0.00 | 5.02 | 0.00 | 14.76 |
| AM Series race across town. Tour de Trails 8k - 30:00. First time running this one, though its been on the series calendar every year. Humid / rainy morning. Tough to breath after about 3 miles and struggled running in to a decent headwind on this out anda back course. Easy 2 mile WU and 8 miles easy pace in the grass afterward. Left foot is still pretty tender. Not quite in the plantar fascia-itis pain range, but, some pain. Continuing with the rolling and massage stuff.
|
| Hoka Clifton 3 Miles: 14.76 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 28.80 | 0.00 | 0.00 | 0.00 | 28.80 |
| AM - Easter Long Run: Grandview, Random CR (550, Tipton, etc.). Great weather: threatened to rain and storm as I approached Grandview - dark ominous clouds over the hills and all around the lake. Dierted to trail a little bit up Belleville climb, but, then back to road. Storm clouds went away and it was sunny, humid and hot after that. 4 scoops of Tailwind drink mix with 1.5 liter hydr. pack was money again. Think I need a bigger pack... Struggled today whenthat ran out with 4 miles left, but, was determined to reach 28.1 and get 120 for week (Mon.-Sun.). Did some walking, but, I got there. Stopped at house and chugged some water nutrition and went back out to finish. 28.1 mi. - 4:22. Walked with kids at Outlet Mall.
|
| Hoka Clifton 3 Miles: 28.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.20 | 0.00 | 0.00 | 0.00 | 14.20 |
| AM - run at gym for a little bit (1mile or so) and took it outside. An absolute lift in spirits to get out of the gym and outside in nice weather. about 5.5 miles. lunch run over to gym and ran on TM while watching Boston. About 6 miles more. A couple walks at work and in evening at home.
|
| Saucony Omni 13 - Black Miles: 13.50 | Saucony Ride 9 - Blue Miles: 0.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.90 | 5.00 | 0.00 | 0.00 | 14.90 |
| AM - TM at gym 4mi. - 38:22
walks at work
PM outside - 5AT fairgrounds loops - 8 total in 59:48
|
| Saucony Ride 9 - Blue Miles: 14.90 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.90 | 0.00 | 0.00 | 0.00 | 11.90 |
| AM run outside - 5mi. - 42min.
walks at work
Lunch run at work outside - 5mi. - 45min.
|
| Hoka Clifton 3 Miles: 11.90 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.52 | 0.00 | 0.00 | 0.00 | 21.52 |
| Walk at work
Took afternoon at work and ran home. Seymour to Columbus on CR's. warm and humid with some windy /rainy conditions. started to thunder at the end, but, anything bad held off until later in the day.
Drank a handheld of Tailwind/water mix, anda another bottle of water. Had some stomach issues that eventually worked out. Took some walking breaks to keep the effort light.
Some pain in the left foot.
20.69 miles - 3:03
|
| Hoka Clifton 3 Miles: 21.52 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.53 | 0.00 | 0.00 | 0.00 | 5.53 |
| Shakeout on the TM - pacing Carmel Mar. tomorrow
|
| Saucony Omni 13 - Black Miles: 5.53 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 29.13 | 0.00 | 0.00 | 0.00 | 29.13 |
| AM - Carrying the stick w/ sign for 3:25 group for Carmel Marathon this morning.
Had a decent group through 16 miles. Had 1 guy that made it for the whole ride - 3:22:xx should get him in to Boston for 3:25 Qualifying AG. Felt pretty good to see him achieve his goal. He was pretty exciteed at the end. WU miles w/ Zane and cool down miles back to truck. Nice day for a marathon - temps around 50 degrees, but, a little windy. Glad I could help by breaking the wind for a couple folks throughout the race.
Overall, a very rewarding experience.
|
| Saucony Ride 9 - Blue Miles: 29.13 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.50 | 0.00 | 0.00 | 0.00 | 17.50 |
| AM - running around to open houses (signs), Tipton, Sycamore Land Trust, and Harrison Lake. Stuck to the grass as much as possible. Left foot hurting pretty bad after about 90 minutes. Drank a handheld with Tailwind (scoops). Got pretty warm at the end (Around 1 pm), but remained windy.
|
| Hoka Clifton 3 Miles: 17.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.22 | 0.00 | 3.25 | 0.00 | 15.47 |
| AM - shakeout - walkjog on TM at gym. 4mi. - 36and change. smelled like straightup ass in there this morning.
walk at work.
Lunch workout run outside: 5x1k @ ? Threshold pace ? I guess. It felt like about 10k pace, honestly, but, wasn't even close to that. 9.42 miles total - 72:29
PM - hike and picnic with the familia at Sycamore Land Trust
|
| Saucony Ride 9 - Blue Miles: 15.47 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.20 | 0.00 | 0.00 | 0.00 | 16.20 |
| AM - parked at gym, foam rolled, 0.5 miles on TM and outside before I went crazy on that TM. 3.5 miles moreat an easy pace.
Lunch - run outside - slow and easy out and back Agrico/Meadowbrook. 5mi. - 45:06
walk at work
Run home from Columbus City Hall after meeting. Sunny and great outside. A little tired ( alot)
6.2 miles - 58min.
|
| Saucony Ride 9 - Blue Miles: 16.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.70 | 0.00 | 0.00 | 0.00 | 21.70 |
| AM - Run from house back to work in Seymour. All in the dark and played chicken with some travellers of the early morning/night. Head lamp kept me alive a couple times for sure. No bathroom stops. 2.5scoops of Tailwind in handheld of water (16 oz.) was plenty. Left leg is getting pretty weak. Foot isvery tender, and gets progressivley worse and painful as longer runs wear on. made it to work prior to 7a right around sunrise. 19 miles total - 2:44:43
walks at work.
Hike with family at BCSP
|
| Saucony Ride 9 - Blue Miles: 21.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.60 | 0.00 | 0.00 | 0.00 | 4.60 |
| AM - foam roller, TM WU, run outside for easy 30 min., and then strnegth and conditioning - squats and core
walk at work
|
| Hoka Clifton 3 Miles: 3.60 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.80 | 5.00 | 1.00 | 0.00 | 14.80 |
| AM - TM workout: 7AT cutdown. 9mph up to 10mph. 8total - 54:54. Foam rolling before and after
walks at work.
Lunch run outside - 5 miles in town - 45:52. Tired and pretty sore.
|
| Saucony Ride 9 - Blue Miles: 14.80 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy jog on TM at gym -storming outdoors. 3miles. 2miles jog in the rain outside afterward. Jude is 4 years old today. Big party at our house
|
| Saucony Ride 9 - Blue Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.20 | 0.00 | 0.00 | 0.00 | 22.20 |
| AM - feeling pretty rough this morning. Drove to Br. Co. SP for some trail running. The storms did some serious damage. Trees down over most of the trails making them unrunable - 6.6 miles - 1:20 or something crazy. Drove to Grandview and did 2 loops around on the roads. 15.6mile more - 2:09:15
|
| Saucony Peregrine - Black Miles: 6.60 | Hoka Clifton 3 Miles: 15.60 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.90 | 2.00 | 1.00 | 0.00 | 11.90 |
| AM - run outside - loops around gym in Seymour. foam roll before and after. 4.1 miles easy. 60 degrees and overcast
walks at work.
Lunch run on TM at gym: 2min. Interval Builder. 5.8 miles total - 42:51
|
| Hoka Clifton 3 Miles: 11.90 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| AM - 20 min. elliptical and strength and conditioning at gym
PM run at home outside. Tipton LAke out and back - 10.3 miles - 1:29:15
|
| Hoka Clifton 3 Miles: 10.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Took this day off. Recovery week long over due
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 1.00 | 2.00 | 0.00 | 6.30 |
| AM - 2 mi. mod. on TM - 17
TM run - 3mi. cutdown 9-11mph. 4total - 26:40
|
| Hoka Clifton 3 Miles: 6.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 1.00 | 1.00 | 0.00 | 5.00 |
| TM at gym in Columbus. alt. interval buildup. 5 total - 41:15
|
| Hoka Clifton 3 Miles: 5.00 |
| |
|
| | Race: |
Indy 500 Fest Half (13.109 Miles) 01:22:20, Place overall: 97, Place in age division: 8 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.30 | 6.20 | 7.00 | 0.00 | 15.50 |
| Indy 500 Half in downtown Indy this morning. Got there a little late and got in a little over a mile with some strides just in time to stand around and get ready to fight the crowd. The crowd was an issue for the first half mile and then spread out. Great weather anf course conditions - prime for a PR for most, with their PR fitness. Training for ultra is not what gets me PRs in halves and shorter stuff apparently. Starting to come to terms with that fact. Backed down the pace after about 5k and settled in to something more in the MP range. As a test, I put he pedal back down after some miles of MP. railed off about 3 miles and cooled it back off for a less than spectacular 1:22:20.
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| Saucony Ride 9 - Blue Miles: 15.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.40 | 0.00 | 0.00 | 0.00 | 23.40 |
| AM - LR on trail in Brown County SP. Checking for the trail clearing and conditions after all the storms. Ran from the shelter half way up North Tower. Out bike trails and over to Trail 8 and Trail 9. There were only a couple down trees on Tr. 8 and a lot of mud. Got pretty rough at the end, turned off on Green Valley without realizing it, but, it was good to get out for a longer time on feet. 23.4 miles - 4:16:25. One handheld of water with 2.5 scoops of Tailwind was almost enough.
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| Hoka Clifton 3 Miles: 23.40 |
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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 |
| Easy TM running in AM and at lunch. 2 and 3 mi. walk jog. Did some good strength and conditioning work - squats, lunge, core for about 15minutes.
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| Hoka Clifton 3 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
| AM - hill running on Burkhart of RR track. Had to go to bathroom abruptly.
walk at work
Lunch run a t Muskatatuck. GPS not working. Loops around Hunt-Richart on trail. A little soggy. about 5.5 miles
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| Hoka Clifton 3 Miles: 8.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 1.00 | 1.00 | 0.00 | 8.00 |
| AM - TM interval builder at gym - 5 miles - 36:42
Lunch running - 3 mi. grass loops around church close to work.
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| Hoka Clifton 3 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.80 | 0.00 | 0.00 | 0.00 | 3.80 |
| AM - TM walk and foam roll at gym.
Lunch - Trail run at Silver Trail Trail after work meetings in Clarksville. 2.3 miles easy pace. Muddy
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| Hoka Clifton 3 Miles: 3.80 |
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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 |
| TM walk and foam rolling. Taking it easy in prep for tomorrow. will likely drop down to 50k tomorrow. 3 weeks out from Kettle M 100, 50 Miles may be too much
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| Hoka Clifton 3 Miles: 1.00 |
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| | Race: |
DWD 50k (31.069 Miles) 05:27:04, Place overall: 5, Place in age division: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 31.20 | 0.00 | 0.00 | 0.00 | 31.20 |
| 3 weeks out from Kettle M 100, 50 Miles was going to be too much. Decided at the drop down point around 25 miles to drop down to 50k. Probably a good choice. The trails were pretty muddy and a lot of down trees still. Missed a turn and added on about 1 mile again. OVerall a fun time with all the Quaff people out running relays and other various distances. 31.2 miles at 50 mile pace/effort was a great final big long run.
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| Saucony Peregrine - Black Miles: 31.20 |
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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 - went to the zoo for mother's day
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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 |
| Easy run on trail at muskatatuck - about 4 miles. Getting hot!
walk at work
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| Saucony Ride 9 - Blue Miles: 5.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.90 | 2.00 | 3.00 | 0.00 | 7.90 |
| Lunch run on TM - got some new kicks from a work buddy. Saucony Triumph. Felt a little big last time I tried them on. They seemed fine today. 5mi. Cutown 9mph up to 10.8 mph. Decent energy level and leg health/condition. 7 total - 48 min.
walk at work
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| Blue Triumphs Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
| walks at work. Run of mst of the Seymour Half Mar. course on a long lunch. about 13 miles with some pickups at the end - 1:44:03. Getting pretty warm and was really windy today.
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| Blue Triumphs Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.15 | 0.00 | 0.50 | 0.00 | 9.65 |
| AM - TM run at gm - pouring rain and lightning outside. 2.8 walkjog followed by foam rolling
Lunch run outsdie - 75, sunny, and windy. Ran over to track and did 4x200 picking it up a bit to get some turn over. 6.1 total about 50 min.
PM walk with kids and wife at Mill Race
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| Saucony Ride 9 - Blue Miles: 2.80 | Blue Triumphs Miles: 6.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.90 | 0.00 | 0.00 | 0.00 | 1.90 |
| 2 walks at work that I oforgot abou until they showed on strava.
Tapering down for the bigun on June 3.
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| | Race: |
Seymour Half Marathon (13.109 Miles) 01:21:57, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.90 | 0.00 | 13.10 | 0.00 | 15.00 |
| Seymour Haf Marathon this morning. Humid and a little warm with little wind. Overcast, fortunately, also. Humidity ate me up quickly. Putting forth good effort for about 6:15-6:20 average most of the way. HM fitness not what is once was. 6:05, 15, 04 118, 06, 20, 19, 16, 16, 20, 20, 22, 18, 5:07 for partial
New course finished on the high school track, which was cool. 13.1 - 1:21:57
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| Hoka Clifton 3 Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM - run outside. Out and back to Syc LAnd Trust. 1 loop around and back. nice weather. it poured rain on me first part of the run. stopped for a couple bathroom breaks, but, felt pretty tight at beginning and end of run otherwise. 15 miles - 2:13:26. 1mile hike with kids
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| 17 - Salomon Speedcross 3 - Black Miles: 1.00 | Hoka Clifton 3 Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.85 | 0.00 | 0.00 | 0.00 | 5.85 |
| AM - TM walk w/ foam rolling,
2mile jog on lunch
3 walks at work
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| Blue Triumphs Miles: 5.85 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.95 | 0.00 | 0.00 | 0.00 | 0.95 |
| AM - foam rolling and 5 miles on Bike Trainer - mod. effort about 20 min.
walk at work
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| Stationary Bike Miles: 5.00 | Blue Triumphs Miles: 0.95 |
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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 the day off. Full taper mode in effect
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.00 | 4.40 |
| walk at work and easy run in evening around the neighborhood
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| Blue Triumphs Miles: 4.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.95 | 0.00 | 0.00 | 0.00 | 8.95 |
| AM - TM walk jog at gym about 3mi.
walk at work,
5 miles lunch run around burkhart loop - easy pace
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| Blue Triumphs Miles: 8.95 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| AM - easy pace - last effort over 1 hour prior to KM 100. 10 miles - 1:30:33. Nice temperature, but, the humidity is little scary.
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| Hoka Clifton 3 Miles: 10.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.59 | 0.00 | 0.00 | 0.00 | 3.59 |
| AM - easy run around the fairgrounds and nieghborhood
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| Blue Triumphs Miles: 3.59 |
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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 |
| Trail run with the big Quaff group in BCSP. 6.7 miles in about an hour. Great day and weather
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| Hoka Clifton 3 Miles: 6.70 | Blue Triumphs Miles: 0.50 |
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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 |
| Walks at work and jogging in the grass around the church at lunch
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| Blue Triumphs Miles: 4.00 |
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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 |
| walks at work and jog at lunch.
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| Blue Triumphs Miles: 4.70 |
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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 |
| easy jog at lunch - grass loops around church.
walk at work.
Drive to Wisc. tomorrow for Kettle Morainne 100 mile.
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| Saucony Ride 9 - Blue Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.20 | 0.00 | 0.00 | 0.00 | 0.20 |
| walking around packet pickup and start / finish line area with kids
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|
| | Race: |
Kettle Moraine 100 Mile DNF (54.24 Miles) 11:02:57 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 54.24 | 0.00 | 0.00 | 0.00 | 54.24 |
| The family came along for the trip to Whitewater Wisconisin for the Kettle Moraine Ultra and my 3rd attempt at 100 mile distance. Attempt number 1 resulted in a DQ/DNF when I turned early on an out and back section and went off course at mile 60. Attempt #2 was a DNS of Rocky Racoon 100 due to illness the week of the race, and not even making the trip to TX.
This attempt started with a rather taxing trip up I-65 from Indiana through (around) Chicago on Friday afternoon prior to the race on Saturday. It took about 7 hours with all the stops and traffic, but, we made to the hotel by about 2pm Central.
Checked in to hotel got settled and then headed over to packet pickup. Solid race with great organization, directions, and friendly attentive volunteers. We njoyed the local eatery, and some relaxed pool time back at hotel and laid down around 9pm. Kids took a little longer to settle down... ;(
Race start at 6 am was alot easier than anticipated with the kids not used to waking up that early. We made it over while the sun came up and I dropped my gear and said my goodbyes as the wife and kids went to start their day elsewhere. The gun went off and I found myself what seemed to be near the lead 100mile group. 100k started at same time, so, hard to tell really. We settled in to some leap frogging at a relaxed pace in some cooler temperatures throughout the morning. Chating with the guys as they came and went, I felt like I had settled in to a realistic 9-9:30 pace on sections with little climbing or technical features. As the morning wore on and we emerged in to an exposed more open section of the trail, we watched as a storm began to build and mount somewhere off to the West. It rolled in quickly and brought some good rainfall over a period of about 2 hours.
The first section being an out-and back 63 miles (100k ?), meant that we would have about 500 people following us over the same terrain and beating up the once dirt/grass trail for the re journey. As we turned around at about 30 miles / (GPSed) 5hours, the rain died down and we quickly discovered the muddy slop that had the trail had become. 15 miles of the next 20 were unrunnable sloppy mud hole. By the time I had come back to the open exposed area (~ 8 miles worth), my legs were not responding, and the sun had come out. Now, I was staring down sloppy mud with the sun glaring down, humidity and heat up in the upper 80's - Yeah Not good. I walked most the last 8 miles in to a manned aid station and called it quits at the 54.X mile point. Got to bed at reasonable time at least, and made the drive home the following morning.
10 miles - 1:30
20 miles - 3:03 (1:32)
30 miles - 5:03 (2hrs)
40 miles - 7:14 (2:11)
50 miles - 9:40 (2:36) -- and... done when I limped in to 54.25 mile "Bluff Aid Station".
Definitely on the negative side of the fence about ever trying another organized 100 mile attempt at this point.
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| Hoka Clifton 3 Miles: 54.24 |
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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 - can barely walk
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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 |
| Walking... barely
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| Blue Triumphs Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| walking better now
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| Blue Triumphs Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.95 | 0.00 | 0.00 | 0.00 | 0.95 |
| walking well and ready to run again.
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| Blue Triumphs Miles: 0.95 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| BAck to running. 5 miles at lunch in the sunshine - pretty tight in the hamstrings. walks at work also.
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| Blue Triumphs Miles: 6.30 |
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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 |
| 3 miles easy at lunch outside. walks at work.
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| Blue Triumphs Miles: 4.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.80 | 0.00 | 0.00 | 0.00 | 17.80 |
| Back to workouts and serious training. Some lingering fatigue still from KM 100 DNF Saturday, 6/3, but, not enough to throw any warning flags to not start back up.
AM - tried to meet up with CRC downtown Columbus, but must've missed them somehow. Couldn't find their info online anymore. 7.4 miles with some moderate efforts thrown in - about an hour.
PM - testing the systems in the heat. 10.4 miles and feeling drained after an hour of easy pace. averaged about 9:30 pace. 1:41
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| Saucony Ride 9 - Blue Miles: 10.40 | Blue Triumphs Miles: 7.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.08 | 0.00 | 0.00 | 0.00 | 18.08 |
| LR attemptin the heat. 18 miles with a good amount of walking after throwing in 6x1mi. mod. effort. 18 mi. - 2:54:37. Out and back on people trail.
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| Blue Triumphs Miles: 18.08 |
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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 does it. Not recovering as quickly as I would have hoped from June 4. walking and jogging alittle bit at work
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| Blue Triumphs Miles: 3.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.35 | 0.00 | 4.75 | 0.00 | 9.10 |
| Workout time. Made it hurt at lunch at work outdoors. Hot and humid. 3x1mi. AT down to TH, 2x0.5mi. TH, 0.25 mi. LT - paces are pretty slow in the heat and non-fit legs/aerobic system. 8.1 total - 1 hr.
walked at work, also
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| Blue Triumphs Miles: 9.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.95 | 0.00 | 0.00 | 0.00 | 0.95 |
| Took the day off - unavoidable with work commitments. walked 1 time at work
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| Blue Triumphs Miles: 0.95 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 4.00 | 1.00 | 0.50 | 9.00 |
| Workout day in the hot/humid weather outdoors. Made it hurt again - 4 mi.AT, 1mi. TH, 5x0.1mi. stride. Struggling with any kind of quicker pace right now. combination of lack of recent training base, and heat are the only things I can think of. Wondering what slowness I will put on the results column of some 5ks and 10ks right now. Still on the fence about continuing to pursue the 100 mile goal. 8mi. total - 58:03.
Walked at work
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| Blue Triumphs Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.70 | 0.00 | 0.00 | 0.00 | 5.70 |
| AM workout at gym: 30 minutes of: elliptical WU w/ lunge, squat, plank circuit. walk/jog on TM CD - 1mi.
walk at work and an easy jog at lunch - 3.8 miles
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| Blue Triumphs Miles: 5.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 30.00 | 0.00 | 0.00 | 0.00 | 30.00 |
| AM long run - People Trails/Columbus Loop.
SR 46 PTr, Mill Race, Donner, Airport (Turn on CR 500N), Marr, Turn in to Clairmont neighborhood, and back on to PTr. Went under the 25th St. Bridge, where the new section of path is being constructed, and stopped in Lincoln Park rec center to hopefully fill water bottles.
Boil Water advisory in effect for the whole city for ecoli found in the water, but, the people at concession stand generously gave me a bottled water.
Still wasn't enough. Ran out with 4 miles left. Weather in IN a balmy 90 degrees and humid. Consequently found myself really struggling and had to completely stop twice - bonk hardcore.
Made it 30 miles with the last 3-4 mi. walking. 4:58:12
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| Blue Triumphs Miles: 30.00 |
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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 shakeout - 2miles walk jog on some soreness.
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| Blue Triumphs Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.95 | 0.00 | 0.00 | 0.00 | 0.95 |
| walk at work. went to the well on Saturday. Needed the day off
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| walk at work and lunch workout: 3x1mi.TH, 3x0.25mi.LT, 5xPickups Max. I am slow these days.
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| Blue Triumphs Miles: 9.25 |
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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 |
| walk at work and lunch run - easy 5 miles outside - a little cooler weather.
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| Blue Triumphs Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.90 | 0.00 | 0.00 | 0.00 | 1.90 |
| walks at work.
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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 1 mi. in hotass gym. Took it outside and ran a bit in the rain. Felt great. Foam roll afterward. walk at work abbreviated due to more rain.
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| Blue Triumphs Miles: 4.00 |
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| | Race: |
Firecracker 5k (3.107 Miles) 00:18:59, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.55 | 2.00 | 3.15 | 0.00 | 20.70 |
| Ran from house downtown to Series 5k race - 8 miles WU prior to race. Humidity lower, but, still pretty high. Race was interesting - a couple younger kids went out quick and were coming back after the halfmile - 1mile. Knew the leader was a local highschool kid and was legit (about 1minute up) Passed the last 15 yr old about 0.25 from finish line, so he held on pretty well.
Was working really hard for 6-6:05 pace, which is pretty discouraging. Going to keep at it, but, not expecting much in 5k/10k's in the near future. 5k - 18:59
"Cooled down" with the high schooler who won. Pretty quick out and back on the people trail.
Jogged home down SR 11 slowly.
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| Blue Triumphs Miles: 20.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 30.20 | 0.00 | 0.00 | 0.00 | 30.20 |
| Long Long Run - 30.2 miles - 4:42:54 (4:50:38 elapsed)
Left from Parkside playground after kids playtime. Working out a good loop to use for repeat loop to run solo 100mi. at some point this summer. 20-25 mile loops probably best, utilizing a route that is inclusive of the water fountains.
Took it out the people trail passed airport, Right on CR 500, Rt. on CR 250, Rt. on CR450 (Lots of Cars), Marr into Taylor (Lots of Cars), and crossing 25th, US31, and over to Clifty Cr. Park. That was a long way between water fountains. Rt. on State St. and back on PTrail through downtown, and back over to Mill Race. Up to Noblitt and over to Donner. Up Sycamore, Rt. on Tipton, Left up Westenedge, and back to Parksdie. Almost 20 miles.
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| Blue Triumphs Miles: 30.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
| AM -- 9.1 miles slow - 1:24:41
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| Blue Triumphs Miles: 9.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.05 | 0.00 | 0.00 | 0.00 | 3.05 |
| Easy 30 minutes - recovery run
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| Blue Triumphs Miles: 3.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 1.00 | 1.00 | 0.00 | 6.30 |
| walk at work.
TM workout - 5.4 miles - 41:13. Interval builder
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| Blue Triumphs Miles: 6.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 3.00 | 2.00 | 0.00 | 11.00 |
| walks at work.
Lunch workout outside: 5x1mi. AT to TH effort level was pretty high for just under 7 minute pace. Windy and humid? and lacking fitness
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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 | | 6.80 | 0.00 | 0.00 | 0.00 | 6.80 |
| AM - jog on TM, and 20 minutes of Str/Cond.: Core/Lunge/Squat
Walks at work
Lunch run - easy jogging
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| Blue Triumphs Miles: 6.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.10 | 0.00 | 0.00 | 0.00 | 21.10 |
| AM - Trail run with Quaff guys. Ran solo for 90 minutes B4 everybody arrived at 8a. Definitely picked up pace and put in some good efforts with some faster guys leading. Definitely got dropped a couple of times. 21.1 miles - 3:26:19. 1780 ft. climbing
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| Saucony Peregrine - Black Miles: 21.10 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.30 | 0.00 | 0.00 | 0.00 | 11.30 |
| Slow miles after beatdown on the trails yesterday. went to gym, used the bathroom, got on TM, and got back off to run outside. 11.3 miles - 1:52. 2 Bathroom stops, with one emergency in the park.
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| Blue Triumphs Miles: 11.30 |
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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 |
| Made the trip down to Lexington Sunday for nephews BDay on Sunday and to visit with my mom on Mon., Tues., and to run in Bluegrass 10k downtown. 5.3 easy AM miles around my moms place out by Fayette Mall. A nice park with a paved loop about 1 mi. away. Shilito PArk brought back some memories.
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| Saucony Ride 9 - Blue Miles: 5.30 |
| |
|
| | Race: |
Bluegrass 10k (6.214 Miles) 00:37:44, Place overall: 21, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 6.20 | 0.00 | 14.20 |
| 7:30 am race, met Nathan and his awesome run group at Triangle Park. Those awesome guys gave me a shirt and picked my packet! "Good Times" indeed! Great to run with them and chat with them.
Race itself was humid and an absolute struggle to hang on to ~6min. pace. Really not in any kind of shape for 5k's and 10k's honestly. stuck with it and forced a couple of sub-6 miles on aided sections. 37:44 for 21st place was good for today, given current fitness.
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| Saucony Ride 9 - Blue Miles: 14.20 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| easy lunch run - 5.5 miles- 46:12
walk at work
|
| Blue Triumphs Miles: 6.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM run with NAthan around the neighborhood before work. about 5 miles
walk at work
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| Blue Triumphs Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.90 | 0.00 | 0.00 | 0.00 | 1.90 |
| walks at work
| |
|
| | Race: |
Pershing Fire 5k (3.107 Miles) 00:18:34, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 0.00 | 3.10 | 0.00 | 6.30 |
| AM series race in Freetown, IN (aka - BF). Arrived to lone gas station in town to discover no ATM or bathroom. luckily, Danny paid for the race entry .
Warmed up jogging and some strides. Tractors literally backed out into the road and nearly ran over all of us close to the start line after the race started. Pretty sure the A-holes intentionally did this...
Anyway, the race was okay. Humidity off the charts, and probably carrying a couple pounds of the poor diet over the last week around with me. 5:50, 6:00, and a horrible 6:20 split on a slightly uphill last mile. 3rd place finish in 18:34.
Jogged a cool down after
|
| Blue Triumphs Miles: 6.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 37.10 | 0.00 | 0.00 | 0.00 | 37.10 |
| LR - started at 7:30a, in some mild temp., but sky-high humidity. Road running on PplTrail. Planned out and back to 450N brewery on pvmt. / county roads, turned sour around 25 miles. Ran out of tailwind laced drink in w2 handhelds and only had water. That probably had something to do with it. Lesson learned on that one. Carry more calories. Cut the distance a bit short of the planned 40 mile goal and walk jogged final ~10 miles. 37.1 miles - 6:08:50.
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| Blue Triumphs Miles: 37.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.40 | 0.50 | 0.00 | 0.00 | 9.90 |
| AM - TM walkjog after some foam rolling. threw in some hill climbing for about 10 minutes. 4mi. - 39:40. Feel okay after yesterday's LR failure.
Lunch Run - easy run outside 4mi. - 40min.
walks at work
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| Saucony Omni 13 - Black Miles: 9.90 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 6.00 | 0.00 | 0.00 | 12.30 |
| walk at work.
PM - run around the neighborhood. 5mi. cutdown to AT, recovery jog, and 2 mi. AT. 11.3mi. total - 1:30:29
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| Blue Triumphs Miles: 12.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| easy lunch run - jog over to gym, 3 mi. on TM, Str/Cond.: Lunge, Squats, Core, and even some PUs, jog bak to work. PM - easy 3.2 miles - 34 min.
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| Saucony Omni 13 - Black Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.20 | 0.00 | 0.00 | 0.00 | 2.20 |
| walks at work. off running
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 7.00 | 0.00 | 0.00 | 11.00 |
| Lunch Run - 7AT - averaged around 7:00, but felt a lot more controlled than I had been. True AT effort. 10 total - 1:14:34
walk at work
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| Saucony Omni 13 - Black Miles: 11.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 32.00 | 0.00 | 0.00 | 0.00 | 32.00 |
| AM - Hilly Road Long Run: Ran out Carr Hill, Youth Camp, and over to Grandview. 2x around Grandview and back CHill/YCamp. 2350 Elevation gain. Cooler temps, so 2 handhelds with Tailwind and a couple of Huma gels were spot on nutrition/hydration. Only 2 bathroom stops. 32 miles - 4:54:50
|
| Blue Triumphs Miles: 32.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Slowness. Feel pretty tired today. 10.5 miles - 1:40. There was some walking
|
| Blue Triumphs Miles: 10.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
| Lunch run over to gym, Str/Cond.: Core, Lunge, Squats, PUs. 5.5 total - slow
walk at work
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| Saucony Omni 13 - Black Miles: 7.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.80 | 4.00 | 0.00 | 0.00 | 11.80 |
| Lunch Run: 4AT and... puke. so hot and humid - puked up a donut from the morning. 10 mi. total - 1:18:55
walks at work
|
| Blue Triumphs Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.90 | 2.00 | 0.00 | 0.00 | 10.90 |
| AM - TM Ctdwn - 4miles - 28:15. Followed with Strength/Cond. - PUs, Core, Pullups (attempted), and Dips (attempted)
walk at work
PM - Run with Nathan - Half around Grand View and back. 6miles - 53:09
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| Blue Triumphs Miles: 10.90 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.45 | 3.50 | 0.00 | 0.00 | 6.95 |
| Lunch run - 3.5 mi. AT - serious humidity still. Tough to stay at 6:45 pace for very long. 5 mi. total - 35:58
walks at work
|
| Blue Triumphs Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 0.00 | 0.00 | 0.00 | 3.20 |
| AM - TM with hills - walk/jog. 3.2 - 30 minutes. 20 minutes of Str/Cond. - Core, PU, Rolling
|
| Blue Triumphs Miles: 3.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.70 | 0.00 | 0.00 | 0.00 | 19.70 |
| AM - LR on trails with Zane and Christian Wagner. 8am start, but, was already 82 degrees and ridiculous humidity. Hung in there for about the first 2 hours and then really struggled to walk and jog up hills. Hit some road to make it back to the car. Draining, hard run. We all suffered a whole lot. Lots of water stops. Horseflies feasted on me almost the entire time in woods. Did bump in to several of the guys out on trails. 19.7 miles - 3:10ish
|
| Saucony Peregrine - Black Miles: 19.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.50 | 0.00 | 0.00 | 0.00 | 20.50 |
| AM - Long Run - Grand View out and back. Stopped around 5 miles and went number 2 in the fine corn fields of CR "x". Shortly there after, started in to the loop around Grand View as a storm rolled in. Got poured on for about 30 minutes, and enjoyed watching the lightning not hit me. 20.5 miles pretty slow, but, much less suffering than esterday's humid hell.
|
| Blue Triumphs Miles: 20.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.95 | 2.00 | 0.00 | 0.00 | 11.95 |
| am - gym TM run - 2 min. intrval builder: got up to 10.1 mph. 6mi. total - 46:18
walk at work
lunch run outside with the crew from work. 4 of us today! 5mi. total - 50min.
|
| Saucony Ride 9 - Blue Miles: 10.95 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.95 | 6.00 | 1.00 | 0.00 | 9.95 |
| walk at work.
Lunch run: 7AT Ctdn. - 7:11 down to 6:09. 9 total - 1:03:25
|
| Saucony Omni 13 - Black Miles: 9.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.70 | 0.00 | 0.00 | 0.00 | 13.70 |
| AM run over to Columbus Unit. Easy 3.8 mi. GPS not picking up.
Lunch run in Indy on the Canal. Asunny warm day with lots of people out. about 6miles. Again, watch not working too well.
Run home from unit. Easy 3.8 miles.
|
| Blue Triumphs Miles: 13.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.40 | 0.00 | 0.00 | 0.00 | 9.40 |
| Easy 4 miles jog back to car at the unit. Early AM
walks at work
lunch workout: jog over to gym, TM hill builder 21 min. for 2.1 mi. got up to a 15% incline. followed with 20 minutes of planks, lunges, squats, and PUs. Jog back to work.
|
| Blue Triumphs Miles: 9.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.70 | 0.00 | 0.00 | 0.00 | 5.70 |
| Easy 4 miles on TM before work - walkjog with hills - 41 min. Foam rolling after
walks at work
|
| Blue Triumphs Miles: 5.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 31.20 | 0.00 | 0.00 | 0.00 | 31.20 |
| AM: Long Run - 31.2 miles in 4:40:06. All Road, but a good amount of climbing Youth Camp out and back, with 2xGrand View Loops in the middle. Left foot really hurting on the bottom. Is this plantar fasci ? 1 stop in the woods, and ran out of water in the 2 handhelds carrying. Very good weather - 60 degrees and breezy for most of the run. Got a little warm at the end. Fortunately, a hose was available at one of new neighborhoods under oncstruction.
|
| Saucony Ride 9 - Blue Miles: 31.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.98 | 10.00 | 0.00 | 0.00 | 17.98 |
| AM: AT Workout - 10AT Effort - Very tired from yesterday. 7:05 to 7:25 was AT range. Pretty rough. Ran out of water with 2 miles left, and it was pretty bad. about 18 total - 2:30. 100 mile week (Mon.-Sun.) Need some new shoes. My left foot is hurting.
|
| Saucony Peregrine - Black Miles: 17.98 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| AM - walking on TM, foam rolling
easy 3 mile jog in grass at lunch
walk at work.
Feeling okay after a tough weekend
|
| Saucony Ride 9 - Blue Miles: 5.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 4.00 | 0.00 | 9.30 |
| Lunch workout: 8x0.5 mi. reps - ran over to track from work. jogging 0.25 miles recovery btwn. Pretty slow: 3:11, 3:18 (stopped to open gate for track), 3:01 2:57, 2:53, 2:50, 3:03, 2:59. A little warmand the effort was there.
|
| Blue Triumphs Miles: 9.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM TM at gym b4 Str./Cond. 3 mi. 25:40. 20 minutes of Squats, Lunges, Panks
walk at work
Lunch run - easy 5miles - 43:11
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| Blue Triumphs Miles: 9.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| AM - walking on TM at gym - followed with some foam rolling.
Wife cut her finger pretty bad and had to go to ER. She's okay.
PM run after dinner - 10 miles out and back over tipton lakes - about 80. Sweat in the eyes sucks.
|
| Saucony Ride 9 - Blue Miles: 11.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 0.00 | 0.00 | 6.60 |
| Lunch Run in new Hoka Infinites. 4.1 miles easy - 34min.
walks at work and at home in PM
|
| Hoka One Infinite Miles: 4.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 40.00 | 0.00 | 0.00 | 0.00 | 40.00 |
| AM Long Long Run - 40 miles- 5:59:00. Tipton Triathalon was today with all kinds of different distance/sport combo races going on. 5k, 10k, Sprint Tri, Olympic Tri, Sprint Duathlon, Olympic Duathlon. Made for great company and water aid stations for most of the run. Ran the Olympic bike course and then the 5k loop that was set up in Tipton Lakes neighborhood.
Weather was great - 59 degrees to start, and about 75 at the end, though I got pretty sunbunred. Stayed on top of water and nutrition pretty well carrying my 2 handhelds and refilling. Initial mix was 3 scoops of Tailwind in each with te 12 ounces. After that, as it got more watered down, hydration did start lagging, but, I never got too low.
The left foot is a problem, now. It really started hurting after about 50k. All road for these long runs will probbly have to change. Good run, and solid effort at the end. PR for training LR distance.
|
| Hoka One Infinite Miles: 40.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.15 | 0.00 | 0.00 | 0.00 | 11.15 |
| Lunch run in all grass - out and back to Tipton Lakes area. 11.15 miles slow and tired legs - 1:44. Left foot is doing okay, actually.
|
| Hoka One Infinite Miles: 11.15 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off - Needed it, wanted it, Did it
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.80 | 0.00 | 0.00 | 0.00 | 4.80 |
| AM - TM walk and foam roll at gym.
walks at work
lunch run in grass - a couple miles
recovery mode for these couple days
|
| Saucony Omni 13 - Black Miles: 2.80 | Hoka One Infinite Miles: 2.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 1.75 | 2.75 | 0.00 | 11.60 |
| AM TM workout at gym: 8 x 2min/2min. 2min. on/2min. mod. -- 10mph up to 11mph "on"
6mi. total - 42:00
walks at work
Lunch workout at gym on TM: 2 x 6min. hill slogs
Run over to gym, TM, run back moderate. 4.7 total
|
| Blue Triumphs Miles: 6.00 | Hoka One Infinite Miles: 4.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM - TM jog. Very sore from yesterday. Foam rolled after 3.2 miles
walks at work
|
| Saucony Omni 13 - Black Miles: 3.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.90 | 0.00 | 0.00 | 0.00 | 6.90 |
| Lunch run at work - 5miles easy - 44:07
walks at work. Decent recovery week
|
| Hoka One Infinite Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.10 | 12.00 | 0.00 | 0.00 | 23.10 |
| AM - Long Run AT workout - 4x3AT w/ 0.5 mi. btwn. Did not go well. Still "recovering", I guess. Ran around Columbus Ppl Trails.
Hung in there, though:
6:47, 57, 49 for first rep, 0.5mi. jog recoevery,
6:41, 6:50, 6:59, 0.5 jog
6:46, 39, 51, and then bumped in to Rajeesh.
Just picked it up and statyed with him through the last rep - turned in to 4 miles around 7-7:15 pace.
Well, that really finished me off. I struggled to jog the rest of the way home (~8ish miles)
23.1 miles total - 3:05:50
|
| Blue Triumphs Miles: 23.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 2.00 | 0.00 | 0.00 | 16.50 |
| AM - Sycamore LTHarr. Lakes Out and back in the grass. Got a little warm. Saw a couple folks I knew during run. Picked it up for about 2 miles near the end. 16.5 miles total - 2:24.
One handheld of Tailwind single scoop and a Lara bar.
|
| Blue Triumphs Miles: 16.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Jude's first day of Preschool- pretty special day for some mommy's daddy's.
Afternoon run out Carr hill and Back. 11 miles - 1:34
|
| Blue Triumphs Miles: 11.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 5.00 | 0.00 | 14.00 |
| AM - TM workout - 10x0.5mi. TH: 10mph up to 10.6 mph for reps. 10mph for last 3 as I started to really struggle. 9mi. total - 59:45
walk at work
PM shakeout after kid's bed time 4.1 mi. Easy in the grass around the jogging park
|
| Saucony Kinvara 6 - White Miles: 6.00 | Saucony Omni 13 - Black Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.90 | 1.00 | 0.50 | 0.50 | 9.90 |
| AM - TM shakeout at gym - 3mi. jog
walks at work.
Lunch - jog to gym, TM workout: hill build +6xStrides up to 12mph., Strength/Condition - Lunges and Squats, jog back to work.
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| Blue Triumphs Miles: 3.10 | Hoka One Infinite Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.40 | 0.00 | 0.00 | 0.00 | 13.40 |
| AM walk jog on TM at gym. Foam rolling
walks at work
Lunch group run - 5miles around Burkhart loop - Very hot and humid
PM run after kiddie bed time. 3.5 miles around the hood all in grass
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| Blue Triumphs Miles: 6.50 | Hoka One Infinite Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 0.00 | 4.30 |
| AM - run on TM at gym. 4.3 miles building up a little bit. 36:46
A good bit of foam rolling after.
walk at work
|
| Blue Triumphs Miles: 4.30 |
| |
|
| | Race: |
Sprint for the Spirit 5k (3.107 Miles) 00:18:28, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.50 | 2.00 | 3.10 | 0.00 | 24.60 |
| AM - Series 5k Race in town. 4mi. jog over to race down SR 11. Notice right out of the door that it is humid and rather warm already.
Race went okay: 5:50, 5:55, 6:03. Definietly an LT effort. Really working hard for 6:03. It s amazing the difference in training specificity and the associated results. I have run this course around 17:30 two times prior to making the rpimary focus ultra training and long runs.
Followed up race with a good deal of break time chatting with some folks. Caught up with seom Columbus Run CLub guys after seeing them pass by the finish line. A couple miles with those guys, and then some mile repeats on the track around Central Middle. Some football kid yelled at me to put on a shirt, so I decided to go over and run laps around their practice (silently). Only got 2 reps in, but it was good to put in as many faster miles.
17 miles total more after race.
|
| Blue Triumphs Miles: 24.60 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.40 | 10.00 | 0.00 | 0.00 | 22.40 |
| AM - LR w/ 10 AT - struggle-mode: as slow as 7:12, fastest - 6:40...
Left at 9am and it was pretty warm, but, still understanding that fitness of this kind is not as god as it has been.
22 miles total - 2:56:19
|
| Saucony Kinvara 6 - White Miles: 22.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.90 | 0.00 | 0.00 | 0.00 | 11.90 |
| Easy 5 at lunch - Burkhart loop
walks at work
Easy 5 PM after kidbed - Deaver loop around house
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| Saucony Omni 13 - Black Miles: 5.00 | Hoka One Infinite Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.40 | 2.00 | 1.50 | 0.00 | 11.90 |
| AM - TM Interval Builder - 7 miles total - 46:48
walks at work
3 mile shakeout around neighborhood after kidbedtime
|
| Blue Triumphs Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - TM WU before 15 minutes of Lunge, Squat, and Pushup - 2miles
walks at work.
Easy 10k at lunch - out and back Agrico
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| Blue Triumphs Miles: 2.00 | Hoka One Infinite Miles: 6.22 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.95 | 0.00 | 0.00 | 0.00 | 0.95 |
| walked at work. Off running - feeling sick. Quite a cold manifesting today.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off running - feeling sick. Quite a cold I have. Took a day off work and everything
| |
|
| | Race: |
Melonfest 5k (3.107 Miles) 00:18:59, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.55 | 0.00 | 3.15 | 0.00 | 4.70 |
| Got alot of sleep on some nyquil/tylenol in me. Feel better. not 100%, but, gave the 5k race in Brownstown a go. pretty rough - 5:49, 6:05, 6:xx. Held on to 2nd. Winner smoked everybody in lower 16:xx. Try another good night's sleep and a LR omorrow in the cooler temps.
|
| Hoka One Infinite Miles: 4.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 31.00 | 0.00 | 0.00 | 0.00 | 31.00 |
| Decent considering still not 100% over sickness. blowing out a lot of snot still. Cool temps and a great morning for a run. Grand View loop and some Ppl trail add on miles after to make the mileage. walking breaks included, but, held it together in the lower 8 minute range for while. 31 miles - 4:29:10. OTook a bathroom break in the Grandview Woods, where a horsefly also met his untimely demise near by.
|
| Hoka One Infinite Miles: 31.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.90 | 0.00 | 0.00 | 0.00 | 3.90 |
| TM walkjog in am at gym. followed with some foam rolling. walks at work, and I am pretty beat up after almost being over sickness and LR yesterday.
|
| Blue Triumphs Miles: 2.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 8.50 | 2.00 | 0.00 | 14.50 |
| AM - TM workout: 6.5 AT Int. Builder - started around 7 min. pace and worked up to 6:15. Pretty much all over AT range for me right now. 7.6 total - 52:15
walks at work
Lunch run - 2nd part of double: 4 Tempo (?) - running hard on tired legs - 7:17, 6:22, 6:21, 6:30. CD last mile. 5 miles total - 35:44
|
| Saucony Kinvara 6 - White Miles: 7.60 | Hoka One Infinite Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| AM - TM easy runwalk WU for Str/Cond.: Lunges, Squats, Core, and some PUs 5k - 30 minutes
walks at work.
Lunch run - 5k - 30 minutes. Good to have some company.
|
| Blue Triumphs Miles: 3.10 | Hoka One Infinite Miles: 3.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 3.00 | 0.00 | 8.30 |
| AM - TM workout at gym: 12x0.25mi. LT w/ 0.15mi. mod. rec. jog. WU w/ 5xstrides, and into intervals: 10.3mph for 0.25mi., 7.5 mph recovery for 0.15 mi. /
10.4mph, 10.5, 10.5, 10.6, 10.6, 10.7, 10.8, 10.9, 11mph
7.4mi. total - 50:15. Sweating a whole lot.
|
| Blue Triumphs Miles: 8.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.70 | 0.00 | 0.00 | 0.00 | 6.70 |
| easy AM TM miles at gym - 30 minutes for a 5k is a solid walkjog pace
easy Lunch TM miles - 3.6 miles in 36 min. is also walkjog pace
|
| Blue Triumphs Miles: 3.10 | Hoka One Infinite Miles: 3.60 |
| |
|
| | Race: |
Luke Elsner 5k (3.107 Miles) 00:18:14, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.90 | 0.00 | 3.10 | 0.00 | 10.00 |
| AM - seires race in Hayden, IN. A nice loop around CR cornfield area. Decent weather - about 65 degrees and a bit humid. Tim Proctor and I ran together for about 2 miles and then he slowly edged away in mile 3, as I could not hang with a 5:3x pace. Decent effort for me without a whole lot of 5k specific training this year. 6:03, 5:53, 5:50 splits. Ran the course before and after with Tim.
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| Hoka One Infinite Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 40.00 | 0.00 | 0.00 | 0.00 | 40.00 |
| Long Run - Sufferfest. really good weather in the morning. Made the mistake of waiting around until 8:30 to start the run. Suffered through about 3 hours in warmer weather.
Out and back on Ppl trail along 46, omstly in grass. 16.7mi. Back to house and filled up hydration pack for next leg. Thought for sure that 2 liters would get me throught the rest. It was close. Grand View out and back to add on about 20 more miles. Back to house and changed shoes and refilled a handheld to finish the remaining 4 miles. 40 miles total - 6:12:54 moving time
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| Saucony Ride 9 - Blue Miles: 36.00 | Hoka One Infinite Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.80 | 0.00 | 0.00 | 0.00 | 10.80 |
| Drove out to Grand View for a try at trail loop. No go - about 0.8 in to the loop, realize that it is unrunnable with down trees, losing the path, and endless spider webs crossing the path.
Hop down on to the road. Much more enjoyable. Ogling all the awesome houses, and watching the boats and waterskis , and seeing other folks out walk, jog, bike around the loop. about 10miles - about 8:20 pace
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| Saucony Peregrine - Black Miles: 10.80 |
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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 |
| AM - TM walk jog - 3.3 miles - 32:15
walks at work.
easy lunch run outside - 4.3 in 36:07
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| Blue Triumphs Miles: 3.30 | Hoka One Infinite Miles: 4.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.90 | 6.00 | 3.00 | 0.00 | 10.90 |
| AM - TM workout: 9mi. AT Ctdwn - started at 8.6 mph, and gradual increase to 10 mph. 9mi. total - 58:54.
walks at work
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| Blue Triumphs Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
| am walk on TM at gym - 1.5 miles followed with foam rolling
walks at work
easy 4miles at lunch outside - 36:54
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| Blue Triumphs Miles: 1.50 | Hoka One Infinite Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| Lunch run at work. Up in Indy today - Canal and White River
4.2 miles - 33:17
walking on TM in am and around city
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| Hoka One Infinite Miles: 4.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.90 | 0.00 | 0.00 | 0.00 | 5.90 |
| TM walkjog in am at gym on US 31. Day number 2 of sitting in a classroom up in Indy... 5.9 miles - 1hr.
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| Hoka One Infinite Miles: 5.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.70 | 0.00 | 0.00 | 0.00 | 11.70 |
| am - run in the park with Danny Webb. He came back from Cali for the weekend. 11 mi. mostly road - 1:35.
pm walk around the neighborhood with family. nice weather
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| Saucony Peregrine - Black Miles: 11.00 | Blue Triumphs Miles: 0.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.30 | 0.00 | 3.00 | 0.00 | 14.30 |
| AM - TM run at gym - 5.6 miles with some intervals of mod. hill variety. - 43min.
walks at work and at playground
Lunch TM workout. jog over to gym and around outside, and hopped on TM for workout:
3x1mi. LT: 5:55, 5:30, 5:25 Cutdown on each one - 8.7mph up to 12mph, 9.5 upto 12mph, and 10 mph to 12mph
Jog back to work to CD
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| Hoka One Infinite Miles: 13.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| TM + missing outside miles in the am - 4.3 miles. walks at work also.
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| Hoka One Infinite Miles: 4.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.50 | 0.00 | 0.00 | 6.50 |
| TM - Mod. interval AT builder: 2min. at AT / 2 min. jog. 6.5 total - 52:02
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| Blue Triumphs Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 1.50 | 0.00 | 8.80 |
| AM - TM workout: 6x0.25mi. ctdwn -started at 11mph, ended with last 2 reps at 12mph. Recovery of 0.15mi. btwn. This was pretty close to 1 mi. pace effort.
5mi. total - 36min.
Lunch run/ Str.Cond. - jog over to gym, 20 minutes of rowing and core actvities, jog back to to work.
walks at work.
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| Blue Triumphs Miles: 5.00 | Hoka One Infinite Miles: 2.00 |
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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 |
| easy walk jog on TM in AM
walks at work
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| Blue Triumphs Miles: 4.70 |
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| | Race: |
SOL 5k (3.107 Miles) 00:18:17, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 3.10 | 0.00 | 8.10 |
| Series 5k across town. 5:38, 5:49, 6:06, 0:42. Good workout and fitness test - 18:17 is okay right now.
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| Hoka One Infinite Miles: 8.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.70 | 0.00 | 0.00 | 0.00 | 21.70 |
| Long Run- Road course to Grandview up CarrHill / YouthCamp. No good - 8-8:30 for most of the run, but faded at the end. Threw in some strides at the end to pick up the spirits. 21 miles - 3:02.
Walk before bedtime with the kids
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| Hoka One Infinite Miles: 21.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.00 | 4.40 |
| AM - easy TM walk jog - 30 minutes for 2.5 miles
walks at work
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| Blue Triumphs Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Easy TM at gym - walked a mile...
Lunch TM/outdoor run. Hot outside! jog over to gym, TM easy, jog back to work
walk at work
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| Hoka One Infinite Miles: 5.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.90 | 2.00 | 0.00 | 0.00 | 9.90 |
| TM workout: AT Interval builder: kept it light - 8.7 mph up to 9.3 mph for 2min. intervals X 5. 5.9 mi. - 44:00
Easy lunch run - 3.1mi. in 30:00
walk at work
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| Hoka One Infinite Miles: 8.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| easy lunch run - 3.3mi. - 32:55
walks at work
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| Hoka One Infinite Miles: 3.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.40 | 0.00 | 0.00 | 0.00 | 9.40 |
| walkjog on TM at gym: 2.3 mi. - 23:00
easy 5 mi. lunch run: 5mi. - 46:07
walks at work
Jude's 2nd Race - Mill Race Kids race was 500m. Little guy ran the whole way!
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| Hoka One Infinite Miles: 7.30 |
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| | Race: |
Mill Race Marathon (26.2 Miles) 03:16:33, Place overall: 11, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.40 | 12.00 | 0.00 | 0.00 | 26.40 |
| This was a warm one here in Colubus, IN. Humid and warm, and results across the board reflecteed that. Two personal friends who are usually in the 2:30-2:40 range stuck it out for 3rd and 4th place overall in 2:50 each. My race was similar. Started out with an aerobic pace in the morning hours while it was still below 70 deg. by 9 am it was climbing through mid 70s and finished up at almost 80 deg.
Half split - 1:29:33. 20 mile time - 2:21... I looked down at several 9 min. miles in the final 5k. 3:16:33, for what I think was about 10th place overall. I did not win the Cummins Ram truck in the truck giveaway. For the first year, the announcing people actuall read 3 people's names that were not present! They just had to show up to the announcement, and they would have won a $50k truck!
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| Hoka One Infinite Miles: 26.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.21 | 0.00 | 0.00 | 0.00 | 6.21 |
| AM - Sore and slow in the grass around the neighborhood. 6.2 miles - 1:02
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| Saucony Ride 9 - Blue Miles: 6.21 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.60 | 1.00 | 0.50 | 0.00 | 9.10 |
| Run home from Jude's preschool in am.
started off really slow, stiff, and felt increasingly better throughout run. Until the last 1.5mi., - the very horriblest of experiences - the dreaded No.2. Did not make it. 9.1 miles - 1:14:37
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| Hoka One Infinite Miles: 9.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.80 | 0.00 | 2.50 | 0.00 | 10.30 |
| AM - TM hill intervals 3.6mi. - 32min.
Lunch workout: 10x0.25mi. @ 5k w/ 2min. rec. Solid splits, and feeling a little more life in the legs. 5:40-5:45 pace was about right. 6.7mi. total - 49:24
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| Saucony Kinvara 6 - White Miles: 10.30 |
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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 |
| 3mi. TM in am - "Up" on some steep inclines for most of the 30 minutes. about 10 min/mi. avg pace, but got up to 12% followed up with rowing and core, PUs for 15 minutes
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| Hoka One Infinite Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.90 | 3.00 | 1.40 | 0.00 | 7.30 |
| AM: TM workout: 3AT, 4x2min. LT up to 9.3mph for AT, up to 10.4 for LT 6.4 total - 45
walk at work.
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| Hoka One Infinite Miles: 7.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.80 | 0.00 | 0.00 | 0.00 | 9.80 |
| Grass and Earth Dam hill running. 9.8 miles outa nd back over to Tipton - 1:23:53
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| Saucony Peregrine - Black Miles: 9.80 |
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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 |
| Easy on TMa nd walking at work. Going to seriously taper now. 100mile race in Kentucky/TN in 12 days
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| Hoka One Infinite Miles: 2.50 |
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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 |
| walk at work and easy 4.2 mile lunch run - 38:25
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| Hoka One Infinite Miles: 5.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.90 | 0.00 | 0.00 | 0.00 | 1.90 |
| walked at work a couple of times
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| Hoka One Infinite Miles: 1.90 |
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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 |
| TM walk jog 3miles - 32min.
walks at work
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| Saucony Kinvara 6 - White Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.70 | 0.00 | 0.00 | 0.00 | 2.70 |
| TM walk jog and some serious foam rolling and stretching. walk at work
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| Hoka One Infinite Miles: 2.70 |
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| | Race: |
Oktoberfest 5k (3.107 Miles) 00:18:41, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 3.15 | 0.00 | 4.15 |
| 5k Race in Seymour. Quick WU - 1mi. +a couple pickups. Paid the price in the race for lack of WU and recent poor training. Unrecognized effort levels and uneven splits - Typical result for an undisciplined, undertrtained runner (That's me) I ate way to close to the race and went out at an unrealistic pace for current specific fitness level.
Splits: 5:39, 5:51, 6:13, and a similar similar pace on partial. PAthetic - 18:41 for 3rd place and getting passed by a guy I should beat in the last hald mile.
On a side note, I am not going to the 100 mile race. I am scraping the idea and running 100miles altogether.
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| Saucony Kinvara 6 - White Miles: 4.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Trail running with a group in Brown County. All trails and getting dropped by these much faster guys. They are all another level. Good trails to run on, but, I am thinking that I am over trails and running long all together. Deciding today to refocus efforts on short stuff and scrap the Ultra thing altogether. 13 mi. - about 2 hours.
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| Blue Triumphs Miles: 13.00 |
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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 |
| 4 miles with strides, pickups. taking it down a notch for a little while.
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| Hoka One Infinite Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.80 | 2.50 | 2.50 | 0.00 | 7.80 |
| AM - TM - 2min. Alt. Interval - HMP/MP for 5miles. 6.1 miles - 40min.
walks at work
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| Saucony Kinvara 6 - White Miles: 6.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.90 | 0.00 | 0.00 | 0.00 | 1.90 |
| walks at work
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.95 | 0.00 | 0.00 | 0.00 | 1.95 |
| AM - jogged a mile on the TM and foam rolled
walked at work
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| Hoka One Infinite Miles: 1.95 |
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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
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 3.00 | 0.00 | 0.00 | 9.50 |
| AM - run with Col. Run Club - 9.5 mi. loop around downtown Col. - 1:14:52. Threw in some MP miles
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| Hoka One Infinite Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| easy 3 miles walkjog TM - 30 min.
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| Hoka One Infinite Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 2.00 | 5.00 | 0.00 | 13.10 |
| AM - TM with a couple miles at AT 4miles - 34:33
PM - TM workout at gym: 10x0.5 @10k (10.2 - 10.4mph) 9.1mi. - 1hr.
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| Hoka One Infinite Miles: 13.10 |
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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 had medical procedure today. Pretty stressful
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.95 | 2.00 | 0.00 | 0.00 | 4.95 |
| MA - TM miles w/ some AT miles 4mi. - 29min.
walk at work
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| Hoka One Infinite Miles: 4.95 |
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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 |
| 3.3 miles on TM - 26min.
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| Hoka One Infinite Miles: 3.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 6.00 | 0.00 | 0.00 | 8.00 |
| Run at home - Tipton Lakes out and back. 8miles w/ 6AT AT is about 7 min. pace right now. 1hour
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| Hoka One Infinite Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 13.00 | 0.00 | 0.00 | 16.00 |
| AM - AT Longish run 12AT, and Harder closing 1 mile. 16 total - 1:56. Hovering around 7-7:05 for AT. Uncomfortable in last 4-5 miles
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| Hoka One Infinite Miles: 16.00 |
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|
| | Race: |
FortVallonia 5k (3.107 Miles) 00:18:52, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 3.10 | 0.00 | 7.10 |
| Series 5 k Race as part of local festival. Strong tailwind out and strong headwind on the back part. Man, I am in some pretty bad shape. I am not even a shadow of my former self, preceding all the ultra training the past couple years.
5:53, 6:03, 6:24 and under 6min. pace for partial
Switching back to non-ultra. I am finding it more enjoyable and manageable to consistently run 60-90 minutes per day, and run faster at shorter stuff. Current goal is to take some down time and rekindle the fire to get back in to some harder training.
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| Saucony Kinvara 6 - White Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.90 | 0.00 | 0.00 | 0.00 | 2.90 |
| walks at work and on TM in AM
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| Hoka One Infinite Miles: 2.90 |
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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 |
| easy on TM in AM
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| Hoka One Infinite Miles: 2.50 |
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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 |
| 5 miles Ctdwn in Indy on the Canal at lunch. Meeting for work, and a bunch really stupid agency staffing changes.
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| Hoka One Infinite Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.90 | 0.00 | 0.00 | 0.00 | 1.90 |
| walks at work
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.90 | 0.00 | 0.00 | 0.00 | 2.90 |
| walks at work and on TM
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| Hoka One Infinite Miles: 2.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 0.00 | 0.00 | 0.00 | 5.40 |
| easy 5.4 mi. on TM
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| Hoka One Infinite Miles: 5.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 mi. easy - 63 min.
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| Hoka One Infinite Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.20 | 3.00 | 0.00 | 0.00 | 4.20 |
| 4.2 Ctdwn on TM - 3mi. ATish
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| Hoka One Infinite Miles: 4.20 |
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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 20 min. and a walk at work
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| Hoka One Infinite Miles: 3.30 |
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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 |
| missing yearly miles from somewhere
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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 |
| easy walks and jogs at work throughout the day
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| Hoka One Infinite Miles: 5.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| TM walk in AM
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| Hoka One Infinite Miles: 2.00 |
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|
| | Race: |
Indy Monumental 3:10 Pacer (26.2 Miles) 03:23:00 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 26.20 | 0.00 | 0.00 | 0.00 | 26.20 |
| 3:10 pacer for Indy Mon. Marathon. Made it 20 miles on pace carrying the pace flag. Passed it off to Scott, and took it easy to finish last 10k. Pretty far out of shape.
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| Hoka One Infinite Miles: 26.20 |
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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 - studyin last days prior to PMP test
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.90 | 0.00 | 0.00 | 0.00 | 1.90 |
| walks at work
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| Hoka One Infinite Miles: 1.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.40 | 0.00 | 0.00 | 0.00 | 3.40 |
| easy 30 minutes before driving up to Indy to take the PMP exam. Passed!!
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| Hoka One Infinite Miles: 3.40 |
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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: easy 2 miles WU before 15 minute strength training. walks at work
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| Hoka One Infinite Miles: 3.90 |
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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 |
| missing yearly miles from somewhere
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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 |
| TM workout - 8x2:00intervals building up a little bit. Starting over again...
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| Hoka One Infinite Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.30 | 0.00 | 0.00 | 0.00 | 2.30 |
| 2.3mi. TM walking
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| Hoka One Infinite Miles: 2.30 |
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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 |
| 3.3 mile walk on the TM. Last day of moping around and feeling sorry for myself.
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| Hoka One Infinite Miles: 3.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.90 | 5.00 | 0.00 | 0.00 | 12.90 |
| I'm back to it.
AM: TM run with intervals up to around AT. 6mi. total - 46:26. Core and Foam rolling afterward
Lunch run at gym: TM Cutdown - 5miles ended up at 9mph, giving me about 4 miles at AT - 35:41. Followed up with pushups until failure.
Walks at work
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| Hoka One Infinite Miles: 12.90 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.40 | 0.00 | 3.50 | 0.00 | 11.90 |
| AM: TM workout: 7x0.5miles : 3x10.3mph, 3x10.6mph, 1x10.8mph with 0.2 mile recovery jogs at 8mph. 6 Total - 39:50. Preceded with foam rolling, and Followed up with Core strengthening and foam rolling. Feels good to be back.
Lunch - TM run w/ foam rolling. 4 miles - 33min.
walks at work
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| Hoka One Infinite Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles on the TM in AM. walk/jog to recover. More of a WU for the squats and 1-leg dead lifts. That left my back a bit sore.
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| Hoka One Infinite Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Up at Purdue for work conference. Drank too much again. no running.
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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 |
| missing miles added - Strava says 3391.3 yearly 2017 miles on 12/24/17...
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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 |
| easyjog
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| Hoka One Infinite Miles: 1.80 |
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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 |
| TM walk
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| Hoka One Infinite Miles: 2.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| TM - mod 3mi. am Followed with core and PU
TM - mod 5k at lunch.
walk at work
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| Hoka One Infinite Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.90 | 0.00 | 0.00 | 0.00 | 5.90 |
| 4 miles on TM in am.
walks at work
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| Hoka One Infinite Miles: 5.90 |
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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 |
| 5k easy on TM in am
walk at work
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| Hoka One Infinite Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 2.00 | 0.00 | 5.00 |
| 2mi. test - TH. 12:08 was hard.
WU/CD - 3miles worth
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| Hoka One Infinite Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| weather outside is nice - 55 and sunny. 7 miles - 1hour
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| Hoka One Infinite Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 3.00 | 0.00 | 0.00 | 8.00 |
| Outside again - PT at Mill Race. 8 mi. w/ about 3mi. AT - 1 hour total
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| Hoka One Infinite Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 7.00 | 0.00 | 0.00 | 10.50 |
| TM - am LR turned workout: 4mi. & 3mi.AT - 8.3to8.6mph varying incline. 10.5 total - 1:19:44
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| Hoka One Infinite Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.90 | 0.00 | 0.00 | 0.00 | 9.90 |
| AM - easyrun on TM - 4miles
Lunch - easy run on TM - 4 miles
Walks at work
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| Hoka One Infinite Miles: 9.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 4.00 | 0.00 | 7.50 |
| AM - TM workout at gym: 2x2mi. HMP w/ 3 min. rec 9.5-9.8mph
walks at work
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| Hoka One Infinite Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.40 | 0.00 | 0.00 | 0.00 | 3.40 |
| easy 30 minutes - 3.4mi.
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| Hoka One Infinite Miles: 3.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.60 | 0.00 | 2.50 | 0.00 | 5.10 |
| AM - TM workout at gym: 10x0.25 (10.3-10.6mph) w/ 0.15 rec (7.5-8mph) 5.1 total - 35:30. Followed up w/ squats and lunges, then foam rolling
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| Hoka One Infinite Miles: 5.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.60 | 0.00 | 0.00 | 0.00 | 3.60 |
| TM - easy 30 minutes - 3.6mi.
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| Hoka One Infinite Miles: 3.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 6.00 | 1.00 | 0.00 | 8.50 |
| AM gym TM workout - 3AT, 4 AT ctdwn 8.6-8.8 and 8.8-10.2mph. Variable hill workout setting (moderate) 8.5mi. total - 60:10
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| Hoka One Infinite Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.40 | 0.00 | 0.00 | 0.00 | 11.40 |
| AM - TM at gym in Col. - 11.4 mi. - 1:31. varied incline
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| Hoka One Infinite Miles: 11.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.80 | 0.00 | 0.00 | 0.00 | 10.80 |
| AM- TM at gym 5mi - 39:06
Lunch - TM at gym 4mi. - 30:18
walks at work
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| Hoka One Infinite Miles: 10.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 2.00 | 3.50 | 0.00 | 8.80 |
| AM - TM workout: 2x2mi., 1.5mi. @ HMP (9.65, 9.75, 9.9 mph avg.) 0.25mi. rec. btwn.
walks at work
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| Hoka One Infinite Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.90 | 0.00 | 0.00 | 0.00 | 9.90 |
| AM TM 4mi. - 34:19
Lunch TM 4mi. - 30:50
walks at work
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| Hoka One Infinite Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.45 | 0.00 | 2.75 | 0.00 | 7.20 |
| AM TM workout at gym: 11x0.25mi. (10.2mph inrease 0.1 per rep, up to 11.2 mph) 0.15mi. rec. jog @ 8mph 5.3mi. total - 36:26
walks at work
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| Hoka One Infinite Miles: 5.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM TM run. 5k - 25:30 Foam roll b4 and after
walk at work
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| Hoka One Infinite Miles: 3.10 |
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| | Race: |
Santa, Last Chance 5k (3.107 Miles) 00:18:40, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.40 | 0.00 | 3.10 | 0.00 | 6.50 |
| Last series race of the year. Had to show up to get 3rd for the year. Still pretty not fit. Cold, windy and spitting snow flurries during the race. Out and back on Ppl Tr. on SR 46 in Columbus. Lead until about 1/2 mi. left and Dwayne crushed my spirit as he comfortably cruised on by. Splits: 5:53, 6:05, 6:12, and slower for partial. Surprised to not see a little improvement at least... still got a long way to go for spring.
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| Hoka One Infinite Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 8.00 | 0.00 | 0.00 | 9.00 |
| 1 hour on TM - 8mi. AT Ctwn. 8.6mph up to 10mph. 9mi. - 1hr.
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| Hoka One Infinite Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.90 | 0.00 | 0.00 | 0.00 | 7.90 |
| AM - 2mi. easy on TM - 20min.
Lunch - 4mi. WU on TM b4 Squats / Lunges / Core
walks at work.
Getting a bit more fit
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| Hoka One Infinite Miles: 7.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.90 | 0.00 | 0.00 | 0.00 | 6.90 |
| AM - TM 5 mi. easy - 42min.
walks at work
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| Hoka One Infinite Miles: 6.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 3.00 | 3.00 | 0.00 | 8.50 |
| AM - TM workout: 3x2mi. HMP - 9.6, 9.7, 9.95 mph
foam rolling b4 and after.
walk at work. Cold and windy weather
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| Hoka One Infinite Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 3.00 | 0.00 | 8.00 |
| AM - TM workout: 12x0.25mi. LT - 10.2-10.7mph w/ 0.15mi. rec. 8mph. 7.1mi. - 49:26
walk at work
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| Hoka One Infinite Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles outside. 50 degrees and windy.
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| Hoka One Infinite Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 6.50 | 0.00 | 0.00 | 12.50 |
| AM - TM at Columbus gym - Longish run: 45 min. AT. 12.5 total - 1:33:55
Getting back to legit training.
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| Hoka One Infinite Miles: 12.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.90 | 0.00 | 0.00 | 0.00 | 8.90 |
| AM workout at gym. TM 5 miles easy WU - 41:30. 15 minutes of Core, Squats, and Lunges.
3 miles easy outside at lunch.
Walk at work
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| Hoka One Infinite Miles: 8.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 1.50 | 0.50 | 6.10 |
| AM - gym Elliptical WU and foam rolling to loosen up. pretty sore and stiff after squats/lunges yesterday I guess. 2.8mi. on elliptical - 15min.
4.3 miles on TM w/ ~ 2miles of short pickups and random faster - 30:23
walks at work
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| Hoka One Infinite Miles: 6.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.90 | 0.00 | 0.00 | 0.00 | 7.90 |
| Hilly TM in AM - 6 mi. in 51:10.
walks at work
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| Hoka One Infinite Miles: 7.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.80 | 0.00 | 5.00 | 0.00 | 10.80 |
| AM - TM workout: 10x0.5mi. @10k - 10.2-10.7mph and 8-8.2mph for 0.25mi. recovery jog btwn. 9mi. total - 58:45
walks at work
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| Saucony Kinvara 6 - White Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 0.00 | 0.00 | 6.60 |
| AM - TM hilly recovery/WU for lifting again. 4.1mi. - 34min. followed w/ 15 minutes of pretty hardcore squats, lunges, and core and pushups. foam rolling to stay loose afterward.
several walks at work
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| Hoka One Infinite Miles: 6.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 10.00 | 0.00 | 0.00 | 13.00 |
| AM - TM at Columbus gym - Longish run: 10mi. AT Started off around 8.9mph and varied speed and incline (slightly) throughout the continuous 10mi. at roughly AT effort. got up to 9.6 mph for several 3min. stints. 13 miles total - 1:32:23
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| Hoka One Infinite Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - TM run at gym in Columbus. 10 miles easy pace, with varying incline. 87:30.
A little tenderness in the left achilles. Happy Christmas Eve. The family is coming up today. Sister, Dad, Mom, and Sister's kids/husband. Good visit: nobody visibly/audibly sick, and no super awkard moments.
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| Hoka One Infinite Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running on Christmas
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 0.00 | 2.50 | 0.00 | 19.00 |
| TM Long Run at the Columbus gym. 2 restarts at the hour/7mile marks. Threw in 6x3min. intervals at MP during the last 5 miles.
19 mi. total - 2:35:25
Bought some new Hoka Arahi's afterward
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| AM - TM run at the gym - 7 miles in 1 hour exactly
Lunch - TM run at the gym - 6.5 miles - 53:00.
Arahi's are pretty nice
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 3.00 | 0.00 | 10.00 |
| AM - TM workout at gym: 12x0.25mi. w/ 0.15mi. mod. recovery. Started at 10.3mph, cutdown to 11mph, and 8-8.3 mph on recovery jogs. Foam rolling after
Lunch TM run right after eating a bunch of food at work. A good slow pace felt pretty terrible on a full stomach. 3mi - 27:00, followed with about 5 min. of core work
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM - Moderate effort on TM at gym - hilly variable setting. 7 miles total - 53:23. Foam rolling before and after.
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| Hoka Arahi Miles: 7.00 | Saucony Iso Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| TM - easy 7 mi. to finish up the year - 59:23. It was a year of DNFs in ultras, and slower foreverything else due to training for the ultras.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2889.75 | 310.45 | 244.92 | 2.50 | 3447.62 |
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| Saucony Omni 13 - Black Miles: 196.79 | Saucony Ride 9 - Blue Miles: 762.00 | Saucony Kinvara 6 - White Miles: 103.83 | Saucony Peregrine - Black Miles: 136.86 | Hoka Clifton 3 Miles: 680.49 | Blue Triumphs Miles: 642.82 | 17 - Salomon Speedcross 3 - Black Miles: 1.00 | Stationary Bike Miles: 5.00 | Hoka One Infinite Miles: 728.17 | Hoka Arahi Miles: 37.50 | Saucony Iso Miles: 20.00 |
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