| 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 | | 2856.05 | 480.01 | 209.36 | 7.10 | 3552.52 |
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| Saucony A5 - Green Miles: 15.30 | Hoka Arahi Miles: 943.15 | Saucony Iso Miles: 51.80 | Hoka One Infinite Miles: 152.00 | 17 - Salomon Speedcross 3 - Black Miles: 13.60 | Blue Clifton 4 Miles: 762.15 | Red Peregrine Velcro Miles: 150.80 | Saucony Kinvara 6 - White Miles: 6.00 | Red Peregrine NO Velcro Miles: 127.60 | Hoka Clifton 5 Miles: 863.17 | Brooks Adrenaline - Navy Miles: 338.07 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.90 | 0.00 | 3.10 | 0.00 | 10.00 |
| Its my birthday. Happy New Years. I did not stay up last night to see the ball drop.
TM workout: 3 miles w/ pickups to WU. 5k Fit test: Decent showing - 6:05 for mile 1, and cutdown to 12mph. 5k in 17:50. This is a massive improvement over where I was a month ago.
Went about 3 more miles for an even 10miles on the day
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| Saucony A5 - Green Miles: 3.10 | Hoka Arahi Miles: 6.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| It is -7 degrees today. TM run in the am at the gym: 5mi. - 41:46
TM at gym at lunch: 5.2 miles - 40:00. Did core, lunges and squats at pretty high intensity afterward.
Enjoying getting back to a higher fitness level again.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.80 | 0.00 | 6.70 | 0.50 | 12.00 |
| AM TM workout at gym: 10k Ctdwn 37:15 + 1mi. LT Ctdwn 5:33 Crushed it
9 miles total - 56:29
walk at work (brrr!) and easy shakeout on TM at lunch - 2.1miles. Still bitterly cold here. Haven't run outside much lately.
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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 |
| 2 mile walk on TM in am. Sick AF last night and today.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 3.00 | 0.00 | 0.00 | 10.00 |
| Took off sick from work today. Slpet in and laid around till afternoon, and that seemed to help alot. MAde it to gym and had to really force a workout: 2min. ON / 1min. Off - Still feeling the sickness, but, sweated it out. 10 total - 1:17:55
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles easy on TM in am - 1:41:45. Feeling less sick.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 5.00 | 0.00 | 0.00 | 20.00 |
| TM Long Run at Columbus gym - 20 miles w/ 1hour moderate variation - 2:37:10 total.
2 resets and a couple bathroom breaks. Its a lot better when 20 is the long run, and I am not completely destroyed for the rest of the week. Marathon (and shorter) training focus this year. Burnt out on those ultra things
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 4.00 | 1.00 | 0.00 | 10.10 |
| AM - easy TM shakeout. 3.1 miles - 27:30
Lunch TM workout: 5mi. Ctdwn (About 31 min.) 7mi. total - 46:50
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.15 | 0.00 | 0.00 | 0.75 | 7.90 |
| AM - TM easy run w/ 6x30 second pickups. 6mi. - 46:45 total
walks at work. Its warming up outside.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.80 | 9.00 | 0.00 | 0.00 | 16.80 |
| AM - TM workout: 3AT, 2x3MP - started around 7 min. pace, and finished up around 6:30 pace. Getting there. 12 miles total - 1:28:30.
walk at work
Lunch run OUTSIDE! 55 degrees outside today for some reason. It has been 20 degrees and colder for the last couple of weeks. 4miles easy on a full stomach - 34:01
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| Hoka Arahi Miles: 12.80 | Saucony Iso Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.85 | 0.00 | 0.00 | 0.00 | 8.85 |
| AM - TM recovery run. 6mi. - 52:50
walks at work
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 2.75 | 0.00 | 12.00 |
| AM - TM workout: 2min. LT / 2 min. jog - 10.1mph up to 10.8mph. 8total - 57:32
Lunch TM - 4mi. easy w/ 4 hard pickups: 11.4 up to 12mph. followed with core, squats, lunges
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| Hoka Arahi Miles: 8.00 | Saucony Iso Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM - TM - 12mi. tired and slow - 1:40:15. Struggled to complete. Hoping to feel better tomorrow morning and get a good 20mi.+ long run in.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 6.00 | 3.00 | 0.00 | 16.50 |
| AM - TM workout: 1hour easy followed by 1 Hour Ctdwn. 40 minutes in the aerobic zone 8.3 up to 9.5 mph, into 20 minutes in the Threshold zone 9.6 up to 10.2 mph.
16.5 miles total - 2 hours
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Snow storm number 2 coming down today on the day off from work. Looks like about 2-3 inches on the ground around 2pm.
First run on the home TM that we bought nearly 1 year ago :) We have it set up in a room facing out the Western facing window, so it was nice to watch the snow fall from inside.
The shocks/springs on the running platform give it a flex/spring action, that really hurt the knees. Its a nice interface, and functional in a pinch, but, probably not too much more mileage on that thing. 8 miles with alternating speed and incline, 228 vertical feet recorded. 1:06:10
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 1.00 | 5.00 | 0.75 | 14.00 |
| AM - TM workout: 5x1mi. TH - 10.1 mph, 10.2, 10.3, 10.4, 10.5 w/ 0.25 mi. rec. jog at 7.6mph. 8.2 miles total - 54:25. Foam rolling before and after
It is single digit temps outside still... Lunch TM run w/ 6xStrides - about 20 seconds pre. Got up to 12mph. 5.8 total - 42:07 Preceded with Foam rolling, and followed with core work.
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| Hoka Arahi Miles: 8.20 | Saucony Iso Miles: 5.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM - easy 8mi. on the TM at gym - 1:11
Lunch run on the TM - easy 5miles hilly - 40:00. Followed with core, lunges, and squats for high intensity 10 minutes
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| Hoka Arahi Miles: 8.00 | Saucony Iso Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 2.50 | 0.50 | 11.50 |
| AM - tired TM run at gym - 5miles - 44:17
Lunch run at gym - TM workout: Interval Builder AT2LT ended up with shorter pickups at mile pace 12mph. 6.5 total - 44:47
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| Hoka Arahi Miles: 5.00 | Saucony Iso Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.94 | 0.00 | 0.00 | 0.00 | 11.94 |
| AM - TM run - started off very tired. 7 miles - 64:20. Foam roll before and after
Lunch TM run - still very tired. 3mi. - 29:35
walks at work
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.30 | 0.00 | 0.00 | 0.00 | 15.30 |
| AM - attempted to run outside briefly. Still too cold to be tolerable for me. 0.2 miles
Went to gym and hopped on TM. Tired and slow 6.1 miles - 1 hour. Planning on a run outside this afternoon when its supposed to be above 40 deg.
PM - Run outside. Sloppy / partially frozen mess, still, but, warm... enough. almost 45 degrees. Tipton Lakes out and back - 9miles - 1:13:35.
Getting a bit fatigue lingerring - Started taking iron supplement again.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.20 | 0.00 | 0.00 | 0.00 | 16.20 |
| AM - Grandview Loop run with Proctor, Fisher, and Dave Browning. Some moderate effort to get up the hills. ~7miles - 53:41
50 degrees today. Snow and most of icy spots melted by mid afternoon. 9.2 miles easy outside - 1:17:20. Rounded out 90 mile week (Mon. - Sun.).
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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 |
| Down week. Feeling the need for recovery. walks on TM and at work
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 5.00 | 0.00 | 6.50 |
| AM - TM workout at gym: 5mi. TH - 29:35 WU 1mile, and started at 9.9mph, increasing a little bit throughout - got up to 10.2 mph and hung on at the end. CD 0.5 mile walkjog. sweating profusely.
It was windy, raning, and 35 degrees again.
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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 |
| Workout at gym: easy hour of running - 6.5 miles. 20 minutes of squats and lunges. 3.5 miles hilly on TM after lift - about 28min.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.35 | 1.75 | 2.00 | 0.50 | 7.60 |
| AM - TM workout: Alt.: 2min.MP @3% // 2min. TH 6.5mi. total - 45min.
walk at work
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM - TM run at gym - 6.1 miles easy - 49:15
Lunch run outside. Still not pleasant outside. 4.9 miles - 42:14
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 0.00 | 2.00 | 0.00 | 5.20 |
| AM - TM run at Columbus gym. Raining all day today. Tried to get in to a LR type workout with some longer intervals. No go today. 5.2 miles total - 44:15
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.70 | 2.00 | 4.00 | 0.00 | 10.70 |
| AM - gym TM. 2mi. WU, brief workout: 4mi. TH - 24:10, 6x (2minAT / 1min TH). 2.2 mi. easy CD. Don't feel well - stomach issues.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.90 | 0.00 | 0.00 | 0.00 | 14.90 |
| AM - easy 7 on TM - 53:52
Lunch - tough random hillyness for 3mi. of 6miles on TM - 49:15
walks at work
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 0.00 | 5.00 | 1.00 | 11.60 |
| AM TM workout: 5x1mi. TH, 4x0.25mi. LT - 0.25mi. recovery jogs.
WU 1.5mi.,
1mi. 10.2mph, 0.25mi. 7.5mph, 10.3mph, 7.5, 10.4, 10.5, 10.6mph, 0.25 @7.5,
0.25mi. 11mph, 0.15jog, 0.25mi. 11.1, 11.2, 12mph
foam roll before and after
walks at work
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| AM - TM recovery - 3.3mi. - 31:50
Lunch run on Canal in Indy: 5mi. - 40:32. Sunny and 40deg. - only cold in the wind gusts.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.70 | 6.00 | 3.00 | 0.00 | 14.70 |
| Could not sleep last night - made it to gym around 4:30a.
TM workout: 6mi. MP -39:45, 2mi. TH - 12:10, 2x0.5mi. LT 13mi. total - 1:35
Lunch shakeout on TM: 1.7mi. and followed with core and stretch/foam roll
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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 TM recovery. 3.3mi. - 30min. Needed this one.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 6.00 | 2.00 | 0.00 | 20.00 |
| AM - TM Long Run: Ctdwn. Last 8mi. 8.6mph up to 10mph. 20mi. total - 2:30
Decent adaptations going on. 8 weeks out from target
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.20 | 0.00 | 0.00 | 0.00 | 16.20 |
| AM - gym: TM jogwalk WU - 2.4 mi. - 30min. Heavy Squats for 10 min., 6.2 miles more on TM - 61 min.
PM - run outside. 7.6 miles - 1:08:53. rounding out the weekly goal
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 1.50 | 2.00 | 0.00 | 10.00 |
| AM - easy 4 mi. on TM - 34:32 Foam roll b4 and after
Lunch run on TM - 20 min. Alt. 2min. MP / 2min. TH. Equated to 9mph and 10 mph. 6 mi. total - 43min. Foam roll before.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 7.00 | 0.00 | 0.00 | 14.00 |
| AM - TM workout: 7mi. MP - 45:00. WU/CD -1.1mi
Lunch TM - 5mi. - 38:00
Walk at work
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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 |
| TM walkjog and walking at work. Needed a day off.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 3.00 | 3.20 | 0.00 | 9.40 |
| AM - TM workout: 10k Alt. Ctwdn - 39:00. WU/CD - 2.3mi.-19:00
Walk at work
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.40 | 0.00 | 1.00 | 0.50 | 14.90 |
| AM TM walkjog WU/shakeout: 2mi. - 24:20, 5mi. w/ Strides - 35:23
walks at work
Run with Nathan in Columbus: 6mi. - 52:02
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| | Race: |
Indy Training Series 3mi. (3.08 Miles) 00:17:46, Place overall: 5, Place in age division: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.80 | 0.00 | 2.60 | 0.50 | 7.90 |
| AM: 3mi. race in Indy. Nathan came up the night before and we went and ran this race as a measuring stick for fitness level.
Cold morning, with a bit of rain and ice mix. We picked up our packets and "Warmed Up" jogging around the area for a couple of miles. Did some strides and lined up. Great to see some old familiar faces and catch up with Nathan.
Race performance was almost spot on expectation: Went out in 5:45 mile 1, and almost maintained for 2 (5:47) and 3 (5:53). A good look at adaptation achieved so far, though. Back in December, almost 2 months ago, a local 5k: 5:50 mile 1 translated in to over 6 min. for 2 and 3. Did have to go to the well to outkick a couple of folks in the last 0.25.
3.08mi. GPS - 17:44, for 5th place.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 7.00 | 0.00 | 0.00 | 13.00 |
| AM - TM - MP Workout: 4mi. @ GMP - 26min., 3mi. AT/MP - 20:30
A lot of faster miles this week translated to lower volume. Goal next week is to up the volume and drop back on the higher internsity mileage. 7 weeks from Carmel
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM - 1 mi. walkjog on TM shakeout.
easy 7mi. TM - 59:55
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 6.00 | 0.00 | 8.50 |
| AM - TM workout: 3x2mi. TH: 12:15, 12:20, 12:25. 0.5mi. jog in between. Started struggling early. 8.5 total - 58:37. Need to lay off the workouts for a couple of days.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| AM - easy TM running. 7mi. - 1hr. walk at work and a little bit outside in the morning.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| AM: TM walkjog and foam rolling
Lunch run outside: 5 mi. easy - 43:03. 65 degrees and overcast. Sun peaked out for a second.
walks at work
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 1.00 | 0.00 | 7.60 |
| AM - TM run with some strides/PUS. 7.6 miles - 58:30
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| | Race: |
Valentimes 10k (6.214 Miles) 00:37:09, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 6.20 | 0.00 | 9.20 |
| 9am series race in Seymour. 30 degrees and a little more chilly with the wind.
Brief WU with strides before. Hard to tell where I stood until mile 3. 2 college (small) level guys were way out in front from the start, and I never saw them after about mile 2.
By mile 3, I have settled in somewhere out of ear shot of 4th and alone in 3rd. Struggled through rest of race.
5:49, 6:05, 6:12 (?), 5:54, 6:07, 6:01, 57s partial
10k - 37:09 Brief CD with Josh Knight afterward.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 10.00 | 0.00 | 0.00 | 20.00 |
| AM - TM Long Run at the Columbus gym.
1 hr. mod., 10 mi. AT range (1hr. AT Ctwdn (8.7-9.7mph), 1mi. AT), CD a couple miles for even 20 mi. Alternated bewtween 0-1% incline. 20 mi. total - 2:24:50. Yesterday's race put me in my place
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.90 | 0.00 | 0.00 | 0.00 | 11.90 |
| AM - 4 mi. on TM - hilly - 35:00. Followed up with 15 minutes of good strength work - squats, lunges, core high intensity
Lunch run outside. Windy, but 65 degrees. 6 miles out and back Meadowbrook Lane - 51:11.
walks at work. Feeling sore from the strength training...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.90 | 0.00 | 0.00 | 0.00 | 11.90 |
| AM - went to get in to gym door, and discovered my keyfab had been de-activated. A couple days before the actual expiration, but, the weather is so good, I am okay with running outside. Bye-bye Anytime Fitness - 3 years is up (thanks for the $34/month raise, though!)
4miles easy around a secluded 0.5 mile block close to work, with a hill near by (RR Bridge) - 35:40.
Lunch run outside again. 75 degrees and sunny (still really windy). 6 mile out and back to Seym. HS - 52:46
walks at work. Feeling pretty sore still, and some serious fatigue (running outside after months on TM ?)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 4.50 | 0.00 | 0.00 | 6.00 |
| AM - 1.5 mile walk jog WU on home TM b4 drive up to Indy for work. 4.5 miles around MP, with 6xStrides at the end
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Lunch run outside. New 8 mile loop around work: Agrico, right on Obrien, right on Burkhart. 1 hour of easy effort.
walk at work
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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. no running
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| AM - TM easy with some incline. Just not feeling it - taking a mini break for a couple days
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 14.00 | 0.00 | 0.00 | 15.50 |
| AM - Quality LR workout: 14 MP - 1:32:20. At 6:36 avg., this was not AT effort. Slightly into some TH effort for 40-50% of the run. Had to stop after about 10mi. in for a bathroom break, but, was able to pick the pace right back up. All the flooding made for some interesting scenery.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.40 | 0.00 | 0.00 | 0.00 | 12.40 |
| Lunch Run: 10miles easy outside - 1:23:13. Nice weather - 55 degrees and sunny
walks at work
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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 Day.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 5.00 | 4.00 | 0.00 | 14.50 |
| 5:30AM - track workout fail: Switching it up. Drive over to Central track. 200m Pickups trying to WU for 800m rep workout. Gasping for air at 6:00 pace for 4x800m reps and called it off. Did a few more 200m pickups and called it.
11AM - redemption Long-short-Long lunch run from work - outside in the light rain and 55 degrees/wind. Ran over to track: 2.6mi.MP, 4x800m (2:57, 55, 55, 54) - still gasping for air at this pace, 2.6mi.AT back over to office. 7.6 total - 51:22
walks at work
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| AM - run outside around home neighborhood. Light drizzle,but, comfoprtable temps. 7.2mi. - 54:54
Lunch run outside from work in the rain and wind. 4 mi. - 30 min.
walks at work
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| Hoka One Infinite Miles: 7.10 | Hoka Arahi Miles: 4.00 |
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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 |
| 5:30AM - Easy run outside with some pickups near the end. Out and Back to Tipton Marina. 8mi. - 61:53
walks at work
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| Hoka One Infinite Miles: 8.00 |
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| | Race: |
Pink Power 5k (3.107 Miles) 00:18:30, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.05 | 0.00 | 3.15 | 0.00 | 10.20 |
| 9AM - 5k Series Race - Pink Power 5k course is people trail by Lincoln Park in Columbus. Got there a little late and warmed up about 10 minutes. This course has a block on me - I always suck wind and run slowly in the last mile or so.
5:44, 5:48, 6:05, 0:51 splits for 18:30. Solo effort, for the win, but, another disappointing showing at this race.
5.5-6ish miles to CD and shakeout. LR tomorrow
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 15.00 | 0.00 | 0.00 | 20.00 |
| AM - Hilly Long Run w/ 15mi. AT (slower end of spectrum - about 7:05-7:20). Out and back around Grandview. Moderate effort - stayed within AT zone most of the run. Really nice to run in the sunshine, and no real heat, yet. Comfortable temps and the usual Indiana windiness.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.90 | 3.00 | 2.00 | 0.00 | 12.90 |
| 5AM run outside: easy 6 miles - 47:51
Lunch run: 5mi. Ctdwn. - 7:17, 6:48, 6:38, 6:22, 6:02
6mi. total - 40:55
Walk at work
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.40 | 0.00 | 0.00 | 0.00 | 19.40 |
| 5AM run outside around the neighborhood: 7miles - 55:17
Drive up to Purdue for Road School. Hotel room at Holiday Inn this year. A good 1.3 mile walk across the River to campus for classes. Made that trip a couple of times walking.
PM run with Nathan around campus + to/from hotel. Weather is nasty - windy and wintry mix in the cold. 8.6 mi. - 1:08:41
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 1.00 | 0.00 | 0.00 | 7.00 |
| AM - 7 miles on the Crappy hotel treadmill - threw in some faster stuff. 57 minutes total, and followed up with brief core and pushups.
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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 day
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.15 | 0.00 | 0.00 | 0.00 | 11.15 |
| Lunch run at work - easy 4mi. - 30 min.
walk at work
PM run after dinner. Easy 6.15 miles - Terrace Take out and back - 49:15
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 16.00 | 0.00 | 0.00 | 16.00 |
| AM - One of last big LR workouts before Carmel, 3/31. 16mi. MP - 1:46:57
Perfect temps - 35-40 degrees, a bit windy, and slightly overcast in Columbus.
6:41 average and some 6:30's thrown in there is still a bit more than AT effort and not sustainable for much more than 16mi-18mi. Looking like I should dial it in for a 6:45-6:50 strict pace limit in 3 weeks.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Easy 15 miles out to Sycamore Land Trust, 1 loop around, and back home. 2hours, with a lot of pee breaks
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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 |
| walks at work, and lunch run outside. 8mile loop around Burkhart opposite way - 62min.
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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 |
| walks at work and a quick 5mile Up&Dwn workout - 33min. Cold and a few flurries of snow...
the 4 year old had his first soccer practice this evening, and it snowed a bit more. He loved it.
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| Hoka Arahi Miles: 5.00 | Saucony Iso Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.95 | 0.00 | 0.00 | 0.00 | 7.95 |
| walk at work and easy 7 miles in PM.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.90 | 5.00 | 1.00 | 0.00 | 14.90 |
| 5:30 AM: run around the neighborhood with 10xstrides at the end. 7mi. total - 53:20
Lunch run: 5mi. Uptempo 6mi. total - 41 min.
walks at work
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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 sick. Achy and rough in the respiratory area
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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 |
| Afternoon Longish Run: out and back on PplTr and didn't get diverted by a train :) 35 degrees and overcast. Feeling sick still. Respiratory roughness, and a bit achy and weak. 16 miles - 2:05:40. 2 weeks to till marathon
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.30 | 4.00 | 0.00 | 0.00 | 18.30 |
| Long Run with Fast Finish: Terrace Lake to Carr Hill out Youth Camp to the Hills. Dialed it in to MP from 14 to 17, but, turned in to TH effort for last mile. 18.3 total - 2:25:24. Decent amount of vert. for me - 1k. Still getting over sickness.
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| Hoka One Infinite Miles: 18.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - easy shakeout - 5k in 27min.
Lunch run around the OBrien Loop from work - 6miles - 45:16
walk at work
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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 - Nope
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Lunch run at work - course road randomness in the slushy snow. 8 miles in a bit over an hour. Still sick, but, not as bad. Annoying cough lingering
PM run outside around the neighborhood: 2mi.
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| 17 - Salomon Speedcross 3 - Black Miles: 8.10 | Saucony Iso Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.95 | 4.00 | 2.00 | 0.00 | 8.95 |
| Lunch run from Lincoln park out and back on Ppl Trail after meeting in Columbus. 6mi. Ctdwn. 6:45 down to 6:12 pace. 8 total - 54:53
walk at work
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.60 | 8.10 |
| Lunch run around Burkhart/Obrien Loop. 8xPickups using power pole spacing.
8.1 total - 1:01
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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 - trying to get rid of this damn cough/chest congestion.
Another spring blizzard in Indiana. Painted bathroom instead.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Home TM walk - 15min.
Home TM run - 10miles - 1:22. Still got the cough. Tried picking it up for 20 min. No good.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 4.00 | 0.00 | 0.00 | 13.10 |
| easy am miles before work. 3.2 miles - 27:30.
Lunch run w/ some AT work: 2x2AT 6:50 is about right. 8 total - 59:11
walks at work
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 2.00 | 0.00 | 0.00 | 8.00 |
| 8 moderate at lunch - 58:10. Feeling good.
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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 miles outside
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| | Race: |
Carmel MArathon (26.219 Miles) 02:58:49, Place overall: 31, Place in age division: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.30 | 26.20 | 0.00 | 0.00 | 27.50 |
| Carmel Marathon number 7 - a welcome change to the date this year - usually April 2X, this race was moved to The first Saturday closest to the begining of April. Training consisted of about 12 weeks of semi-structured lower volume blocks with several quality LR. I had a lower volume total mileage than what I know to put me in my top fitness, but, decent volume of quality training coming in to the race. More importantly, a realistic assessment of fitness level prior to toeing the line, and executing in the actual race, really paid off. In previous years, I had come to the start line in much better shape, but, with unrealistic goals (or geting sucked in to a group in the actual race too fast for fitness level).
It was a partially cloudy, and cool morning - about 35 degrees up to about 45 degrees. Good marathoning weather. I settled in to the massive pace group for 3:00 for about 8 miles and had to leave them behind. The fella pacing was very chatty, almost tolerable, but, the absolute cluster at the aid stations could not continue.
First half felt very relaxed, and even more so once split away from the group: 6:45, 48, 43, 44, 52, 47, 49, 49, 44, 51, 48, 53, 44 -- Through the half in 1:29:00
Second half was a loop and new part of the course for this race, but, was not much of a surprise. It was all on the Monon Trail, with a couple of ventures off in to some familiar looking parts of the old course. More of the same up through mile 16. A small group of us (about 4-5) have joined and 2 younger guys are breaking the wind for me. At 16, it feels like I am stepping on their heels and need to go ahead and start a gradual increase in pace. That prooved to be a couple miles too early. Mile 14-22: 6:44, 48, 39, 40, 42, 32, 36, 38, 38
And it is here that I feel my mistake and pay the price. The miles go by much slower mentally, and legs start to really lock up: 6:48, 7:03, 7:18, 7:40, and 7:31 pace for the partial. Literal limp over the finish line for 2:58:49.
Previous results at this race (probably largely weather dependant) were much less favorable even with a higher fitness level.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy 2 mi. jog slooow
2mi. missing -random
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| Hoka One Infinite Miles: 2.00 |
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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 |
| Lunch jog around work. It snowed 2 days ago. Now its sunny and 70 degrees. Sharknados tonight.
4.7mi.-39:54
2 walks at work
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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. Core workout before bed
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 2.50 | 0.50 | 0.00 | 8.60 |
| AM run before work. 8 miles w/ 2.5 miles uptempo. Ended with pickups/strides walking around Indy for meetings
10 minutes of Core and Stuff
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.90 | 0.00 | 0.00 | 0.00 | 11.90 |
| 5.1mi. - 42:22 AM before work
5.9mi. - 49:55 - Lunch Run
walk at work
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 6.00 | 0.00 | 11.10 |
| PM workout around fairgrounds: 2 mile WU w/ strides,
6x1mi. HMP w/ 3min. rec. jog. 6:04, 05, 07, 08, 07, 09
11.1 mi. total - 78:13
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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 |
| Recovery 10 miles - 85:22. Fatigued/tired legs for sure.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.90 | 0.00 | 3.00 | 0.00 | 10.90 |
| Lunch workout at Trinyt HS track: 2.5 mile WU w/ strides (over to the track from work,
12x400m @ 5k w/ 200m rec. jog (85, 83, 82, 80, 83, 82, 81 x 6),
jog back to work
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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 |
| 8 mi. at lunch - 58:49. 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 | | 2.40 | 2.00 | 1.00 | 0.50 | 5.90 |
| Lunch workout: 3mi. TH, and Pickups at the end. 5mi. total - 33:47
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.90 | 0.00 | 0.00 | 0.00 | 11.90 |
| AM before work: 5 miles - 39:40
Lunch Run with Nathan and Damon: 6miles - 50:18
walk at work
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 0.00 | 0.00 | 0.00 | 3.20 |
| AM easy around the neighborhood. 2.3 mi - 21:00
walk at work
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.70 | 0.00 | 3.10 | 0.00 | 11.80 |
| AM: 5.1 miles around the neighorhood - 44:15. Where's the storms?? A bunch of events cancelled for the forecasted storm...
PM Series 5k "Race" at Ceraland Park. Delayed for storm. Did not go well. A hilly course, but, totally felt like crap after about 1 mile at (what felt like) manageable pace. 5k in 18:58, after 5:50 mile 1. About 6.7 miles total with WU and CD
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| Hoka One Infinite Miles: 11.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.30 | 0.00 | 0.00 | 0.00 | 17.30 |
| Long Run: Tipton Lakes tour and neighborhood. 17.3 miles - 2:13
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| AM neighborhood run outside. 5mi. - 41:28 Sleeting / wintry mix stinging the eyes.
Night run: 5mi. - 38:44 and now its snowing W.T.F.
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| Hoka One Infinite Miles: 10.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.60 | 0.00 | 0.00 | 0.00 | 11.60 |
| AM run before work around the neighborhood: 2.6mi. - 20:25
Lunch Run around burkhart / Obrien loop: 8 mi. - 1:03:16.
walk at work
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| Hoka One Infinite Miles: 11.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.20 | 0.00 | 0.00 | 0.00 | 15.20 |
| Off work for the little red head's 3rd birthday. AM run: Carr Hill out and back: 11.6 miles - 90:20.
Evening run: 3.6 miles - 30min.
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| Hoka One Infinite Miles: 15.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM run around the neighborhood: 4.1 mi. - 29:39 (GPS messed up) still 35 degrees.
Lunch run around work lunch loop and roads. 7miles of "eventful" running time. The roads back there are apparently where the stoners go to joy ride and toke up during lunch. Also, Some idiot almost ran me over in the 10' wide shoulder of US 50, as they were driving in the shoulder... New shoes are awesome - Blue Clifton 4's !
walk at work
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| Hoka Arahi Miles: 4.10 | Blue Clifton 4 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| AM run around the neighborhood. Still cold outside - 30 degrees... 4.2miles - 31:24
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| | Race: |
Tour de Trails 8k (4.971 Miles) 00:29:52, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 5.00 | 0.00 | 15.50 |
| Beautiful morning. Took in the last part of a nice sun rise at the start of the run from the house (to the race). Ran over to Lincoln park for the Series 8k starting at the new pedestrian bridge. 10k with a pickup, an ATM stop, and bathroom break in the middle.
8k Race: Tim Proctor and I race each other again, with an all too familiar result. 5:55, 6:01, for mile 1 and 2, and I start to struggle, and Tim drops me. 6:14, 6:07, 6:01 for the next 3 miles, so, I at least recover a little bit and get some of it back. 29:52.
The race is always fun and interesting - the course is an out and back, and the 8k starts 10 minutes before the 5k. So on the way back, there is the chance to catch some of the ~20 minute 5k runners.
Chatted with Tim, Perez, Tom, some of the other guys after for bit, got my free Smoothie, and jogged over to soccer fields for Jude's soccer game. 4.3 miles easy with a little bit of trail by the river.
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| Blue Clifton 4 Miles: 15.50 |
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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 Long Run around West side. 45-50 degrees and sunny. Not much wind today. Wanted to get in to town and east side, but, ran in to a 10 minute long train blocking the way. Turned around and went back West. New Cliftons are nice! 16 miles - 2:05.
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| Blue Clifton 4 Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 2.00 | 0.00 | 0.00 | 10.20 |
| AM run around the neighborhood: 6.2 miles - 51:14. Followed with 10 min. of solid strength/conditioning
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| Blue Clifton 4 Miles: 10.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.20 | 5.00 | 0.00 | 0.00 | 16.20 |
| 4:50am - 6 miles easy around the neighborhood. Really getting back in to some miles. 49 min. Followed up with some good Str./Cond. for 10 min.
2pm - 10.2 miles w/ 5mi. AT home from kids' dentist appointment. Pretty rough
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| Blue Clifton 4 Miles: 16.20 |
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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 |
| 5:30a - 5mi. easy around the neighborhood - 42:53. Great weather, but, feeling the increase in mileage. Brief core work before the run.
12p - Lunch run on the Canal in Indy. GPS always sucks in downtown. 6.7 miles in 47 minutes. Nice weather - windy and sunshining, and a lot of people outside enjoying the Canal.
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| Blue Clifton 4 Miles: 11.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.90 | 0.00 | 0.00 | 0.00 | 13.90 |
| 5am run around the neighborhood: 6miles - 49:51.
Lunch run: Burkhart, US 50 Loop +addon. 6miles - 47:35
walks at work
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| Blue Clifton 4 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.30 | 0.00 | 0.00 | 0.00 | 13.30 |
| DAy off work. Dropped Jude off at school with Tiff driving and ran home. 13.3 miles down SR 7 into town, and through Mill Race, and out SR 46.
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| Blue Clifton 4 Miles: 13.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 4.00 | 1.00 | 0.00 | 17.00 |
| 7:30a run over to Soccer fields for the kid's game. Windy! 5mi. Ctdwn: 6:55 down to 6:20 pace. 8mi. total - 56:48
12p run out and back to Tipton Lakes. Still Windy, but, warmer and sunny. 9miles - 71
Running all the miles. Keep showing up
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| Blue Clifton 4 Miles: 17.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.50 | 0.00 | 0.00 | 0.00 | 20.50 |
| Happy Birthday to my 5 year old boy!
8:30 am run - 13 miles - Ppl Trail JMPike Loop - 1:39:01
walking a lot at the Children's Museum
6 pm Run - Deaver out and back - 7miles - 57:17
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| Blue Clifton 4 Miles: 20.50 |
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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 |
| 5am run - 5miles easy around the neighborhood
2mi. missing - random insert
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| Blue Clifton 4 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 3.00 | 2.00 | 0.00 | 15.00 |
| Lunch run from work w/ 5mi. Ctdwn : 6:55 down to 5:55 pace. 7mi. total - 50 min.
walks at work
6pm run around the fairgrounds and the neighborhood 7mi. - 57:50
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| Blue Clifton 4 Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.90 | 0.00 | 0.00 | 0.00 | 13.90 |
| 5 am run around the neighborhood. 6 mi. - 51:34
walks at work
Lunch run from work after field check. Ran with Nathan - talked about the roads :) 6mi. - 49:50
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| Blue Clifton 4 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.90 | 2.00 | 2.00 | 0.00 | 15.90 |
| 5am run around fairgrounds and neighborhood. Random Dist. Pickups, and strides
8mi. - 62:26
Lunch Run run - 6mi. - 45:26
walks at work
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| Blue Clifton 4 Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.10 | 0.00 | 0.00 | 0.00 | 14.10 |
| 5am run around the fairgrounds and neighborhood. 5.1 miles - 45:50
walk at work
8pm run out and back to Tipton Lakes. Nice sunset going on. Noodles and Company tastes good, but, is cheese heavy, and usually doesn't digest well. Barely made it to the house bathroom in time at the end of the room. 8mi. easy - 66:11.
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| Blue Clifton 4 Miles: 13.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 6.00 | 2.00 | 0.00 | 18.50 |
| 7am run over to the soccer fields for Jude's last game. WU a couple of miles, and in to 8mi. Ctdwn: started w/ 1mi. at 7min. pace, hung around 6:30-6:50 for 6 miles, and ended with a 6:10. 10.25 total - 1:10:37
Jude's soccer game... they are too young to really "get it" yet, so its cute and fun for the parents (it would be pretty frustrating to be a coach)
changed clothes, and jogged easy back home. 8.25 mi. - 1:08. Bumped in to Ben Wisler at farigrounds and ran/cahtted last 1.5 mi. back to house.
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| Blue Clifton 4 Miles: 18.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 2.00 | 1.50 | 0.00 | 19.00 |
| 8 am Long Run w/ Fast(ish) Finish. Carr Hill - Grandview - CR 300 - CR 200.
18.5mi. Total - 2:22
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| Blue Clifton 4 Miles: 18.50 |
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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 |
| easy 5 at lunch at work. feeling sick
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| Blue Clifton 4 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 24.00 | 0.00 | 0.00 | 0.00 | 24.00 |
| got a ggod night sleep and had the day off work for election day. Took kid to the alletgist, did some house hunting in Greenwood... and then came home. Sstarted a long run attempt from the house. Starting around noon, but wearing the hydration pack intending to go 4 hours / 30 miles. Hydr pack did not keep me from really bonking around 3 hours in to the run and walk/joggin it home. Poor first impression of LR fitness - really kept the pace easy, but, was def feeling the recent sickeness in the lungs throughout the run. hopefully, the sickness was the reason for the struggle... This really a bench mark for assessing if I should givethe 100 mi. attempt another go. awesome course - Grandview loop with Carr Hill/YCamp out and back. 24 miles - 3:38.
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| Blue Clifton 4 Miles: 24.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.30 | 0.00 | 0.00 | 0.00 | 14.30 |
| AM run around the neighborhood. 5mi. - 42:30
Lunch run at work out and back on CRs behind Walmart. 7.2 mi. - 57:16
walks at work
|
| Blue Clifton 4 Miles: 12.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM run around the neighborhood. 5 miles - 41:20
Did some strength work afterward
walks at work
Evening run before bedtime around the neighborhood. 4.1 miles - 34:23
|
| Blue Clifton 4 Miles: 9.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 1.00 | 0.50 | 0.00 | 6.00 |
| AM run around neighborhood. threw in some uptempo work at the end. 6 miles - 47:00.
Busy day at work, a sick kid, and some negligent contractors building a house next to our house. Literally napping in our yard when I got home from work.
|
| Blue Clifton 4 Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 31.80 | 0.00 | 0.00 | 0.00 | 31.80 |
| 6:30 am Long Run: 70 degrees and clear skies starting from the house. Put on the hydration pack and loaded with clif bar, and tailwind rasberry flavor mixed with a full 1L of water. Took my favorite route: Out Carr Hill/Youth Camp hopping off road when possible (grassy strips/cleared areas). Took that out to Grand view and ran 2 loops on the road. Toyed with hopping on to the GV Woods Trail, but, don't think I'm quite ready for long and trail yet. A couple of bathroom break stops once at GV, but, pretty strong and consistent after that.
Slowly eating the Clif bar and hitting the Tailwind/water mix ever couple of miles (more frequently after 20 miles) worked great for keeping a pretty good balance between energy level and GI/stomach condition.
8.5 miles out to GV, 7.1 miles / loop (x2), and 8.5 miles back. 31.2 miles - 4:17:50, approx. 2k vert.
Walk with the kids after dinner
|
| Blue Clifton 4 Miles: 31.25 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 6:30a Mother's Day run: Out and back to Harrison Lake through Tipton. Warm morning already. Carrying a handheld with water, and feeling yesterday. Bathroom stop at about half way. 14 miles - 1:56:45
A good day of activities for mommy, today. I even got some new Peregrine's out of the deal.
4:30p neighborhood run in the heat. Tried out the new Peregrines on the grass and undeveloped sites around the neighborhood. 4miles - 36:20
|
| Blue Clifton 4 Miles: 14.00 | Red Peregrine Velcro Miles: 4.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 5:30a run around the neighborhood/fairgrounds. 4miles - 33:39
11:30a Lunch run at Muskatatuck, Hunt Trail - 6 miles on well maintained 0.85mi. Shaded Loop. Saw 2 turtles and a small blck snake. a good amount of bugs already. 55 minutes in the new Peregrines. Its pretty hot. 90 degrees
|
| Blue Clifton 4 Miles: 4.00 | Red Peregrine Velcro Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 1.00 | 2.00 | 0.00 | 16.00 |
| AM run before work: 3mi. Ctdwn - 6:36, 6:13, 6:07 -- 4mi. total - 26:41
Trip to Indy with the managers today... interesting day.
Messed up and forgot running shoes to run in Indy
12mi. after bed time - 1:35:27. Mostly night running Tipton out and back. Wore the head lamp for the first time in a while.
|
| Blue Clifton 4 Miles: 16.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
|
AM run before dropping Jude off to school. 4mi. around the neighborhood - 30:34
Run home from Jude's school after dropping him off. 9.1 miles - 1:14:23. Pretty decent route on mostly county roads.
|
| Red Peregrine Velcro Miles: 13.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
| AM run before work around the neighborhood. 4mi. - 35:53. A nice morning to be outside.
Lunch run at Muskatatuck on the mostly shaded, well maintained trail that is 0.85mi. loop. Realized that I forgot shorts today... that's 2 strikes this week. No wildlife to report today (other than a bunch of annoying bugs) 4.2 miles - 35:50. Feeling pretty strong.
Walk at work
|
| Blue Clifton 4 Miles: 4.00 | Red Peregrine Velcro Miles: 4.20 |
| |
|
| | 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: |
Seymour Half (13.109 Miles) 01:22:36, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 8.00 | 5.10 | 0.00 | 20.10 |
| Seymour Half Marathon:
Started morning with a jog over to Tim's house. Rode over to Seym. with Tim (car). Jogged around track for a WU in the nasty humidity - 2.7miles. Race start at 7:30a. Warm and humid/overcast, so no hope for moisture going away.
3 or 4 of us in the lead group dwindled to 2 of us by mile 3. Some heavy breathing going on behind me and an unknown younger fella by taht point. We were looking a about 6:10-6:15 pace, and both un-affected thus far. A long part of the race (first 6.5 miles) in Seymour and neighborhoods, a couple turns and then the out and back past the vineyard, with the "back" in to a slight headwind. By mile 8, I start breathing heavy at 6:10 pace. Struggling a lot within a half a mile, and the younger guy leaves me in his dust. Pretty decent time for specific training volume, weather, etc. A hard effort for 6:2x - 6:3x's at the end (last 5k):
6:12, 20, 12, 17, 11, 17, 07, 16, 17, 21, 23, 36, 31 - for a 1:22:36 and 2nd place.
drove Tim's car home, as he rode the bike back home, and then jogged back to the house from there - 2.7 miles more.
|
| Blue Clifton 4 Miles: 20.10 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.90 | 0.00 | 0.00 | 0.00 | 15.90 |
| AM Longish Run: Out and back into town via TerrLAke, and back Carr Hill, with no train. nice morning, and prepping for family vacation to Great Wolf Lodge for a coulpe of days. 15miles - 1:59
PM - We made the drive to the aquarium in Newport first. Kind of dissappointing for the price. Coolest part was crossing the ped bridge over the KY/OH State Line, and eating a decent meal at the Levee shopping area. Drove on to the hotel. What a cool place - Great Wolf Lodge is all about the kids. Indoor water park is really cool!
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| "Out with the bad" run in the morning. Lots of food and bad "in" going out. started on hotel TM (sauna) and quickly switched to outdoors. found a near by track open to the public at a high school. All within view of King's Island amusement park. walked a bit more on the TM to waste time while kids sleeping.
7.2 total - about 80-90 minutes
Lots of walking, up hills pushing a stroller at the Cinci Zoo. actually turned on the watch for a couple of active stints and logged about 3 miles solid walking.
|
| Blue Clifton 4 Miles: 7.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.90 | 0.00 | 0.00 | 0.00 | 15.90 |
| AM - time to leave Gret Wolf and go back home. Woke up and out with the bad run number 2. went over to track and did some slow laps, and some harder stadium stair climbing. 4.3 mi. - 43 min.
PM - return home about 10a. Settle in, check some work stuff, and out the door. Drove over to Grand view for some trail work. made it around the gnarly, roots, and horribly marked 6 miles of trail in Grandview Woods in 1:15. Had all I could take, crushed a Huma Gel (first one of those in a while), and made the trip back around the lake to the car on the road in almost half the time. 11.6 total - 2:01:08
|
| Blue Clifton 4 Miles: 4.30 | Red Peregrine Velcro Miles: 11.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.10 | 0.00 | 0.00 | 0.00 | 19.10 |
| 5a Run: out and back to SR 46 PplTr. 8.2mi. - 63:56
walks at work
8:30p run: out and back to Tipton. 9mi. - 1:15
|
| Blue Clifton 4 Miles: 17.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 3.00 | 1.00 | 0.00 | 11.00 |
| 12p Lunch run: out and back CRs behind Walmart. 4mi. Ctdwn: 7:00 down to 6:10
6 total - 42:33
walk at work
4mi. easy after bed time - 37:32
|
| Blue Clifton 4 Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.95 | 0.00 | 0.00 | 0.00 | 6.95 |
| Lunch run with Zach. 5mile loop easy pace
walks at work
|
| Blue Clifton 4 Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 1.20 | 0.00 | 18.20 |
| 7a Long Run out to Grand View via CR 200, and back via Youth Camp. 2x Strava Segment Attempts: Both are nasty hill segments less than 1mi. long - I actually got the Belleville Segment, but, fell a bit short on the second. 18.2 miles total - 2:25.
|
| Blue Clifton 4 Miles: 18.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| Drove down to Lexington to help my mom move... all day up and down 3 flights of stairs. Tired AF this morning. Real slow LR down SR 46 Ppl Trl and inot town and back. 19 miles - 2:44:19
|
| Blue Clifton 4 Miles: 19.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
| 12.5 mile Grandview Trail run. 9 Ticks picked up enroute.
4miles easy
|
| Blue Clifton 4 Miles: 4.00 | Red Peregrine Velcro Miles: 12.50 |
| |
|
| | 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 | | 4.00 | 0.00 | 3.00 | 0.00 | 7.00 |
| AM: 12x400 @ 5k effort. 7 mi. total - 50:10
|
| Blue Clifton 4 Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles easy - 26:38
|
| Blue Clifton 4 Miles: 3.00 |
| |
|
| | 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: |
Abby Brinkman (2.9 Miles) 00:17:35, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.90 | 0.00 | 0.00 | 0.00 | 3.90 |
| 5k race (short) with brief WU. Pretty tough to get good training in with the job transfer.
|
| Blue Clifton 4 Miles: 3.90 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.10 | 0.00 | 0.00 | 0.00 | 18.10 |
| Long Run out Youth Camp and back. 18.1mi. - 2:29:06
|
| Blue Clifton 4 Miles: 18.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Easy hour in the morning and easy 30 min. at lunch.
|
| Blue Clifton 4 Miles: 10.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.70 | 0.00 | 0.00 | 0.00 | 14.70 |
| 3xEasy Runs and walks at work
|
| Blue Clifton 4 Miles: 12.80 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 4.00 | 4.00 | 0.00 | 15.20 |
| 3xRuns: 2xWorkouts: 3mi. Ctdwn and 2mi.LT+Strides Easy run in PM Walk at work
|
| Blue Clifton 4 Miles: 13.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 0.00 | 0.00 | 0.00 | 3.30 |
| Easy 3.3 miles in 30 min.
|
| Blue Clifton 4 Miles: 3.30 |
| |
|
| | 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 in 18 minutes
|
| Blue Clifton 4 Miles: 2.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.70 | 0.00 | 3.50 | 0.00 | 11.20 |
| AM Run out Carr Hill: 6x0.5mi. TH, and Strides. 11.2 mi. - 1:25:14
|
| Blue Clifton 4 Miles: 11.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 3.00 | 3.00 | 0.00 | 16.00 |
| AM workout in the rain: 5mi. Ctdn + 1mi. TH
16mi. total - 1:58
|
| Blue Clifton 4 Miles: 16.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.60 | 0.00 | 0.00 | 0.00 | 3.60 |
| AM - easy 3.6miles in 30 min.
|
| Hoka One Infinite Miles: 3.60 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.80 | 0.00 | 2.50 | 0.00 | 6.30 |
| New Work Lunch Route at new work. Pensy Trail in Greenfield: 1mi. AT, 5x0.5 mi. TH 6.3 mi. - 44:11
|
| Hoka One Infinite Miles: 6.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.70 | 0.00 | 0.00 | 0.00 | 2.70 |
| walks at work, and jog a bit in the evening
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 4.00 | 1.50 | 0.50 | 13.00 |
| AM: 5mi. AT Ctdwn - 35:58
Seymour Lunch Run: 9xPickups, recovery, 5xPickups
6.2mi. total - 44:19
walks at work
|
| Blue Clifton 4 Miles: 11.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.90 | 0.00 | 0.00 | 0.00 | 5.90 |
| AM: 4mi. easy
walks at Seymour
|
| Blue Clifton 4 Miles: 4.00 |
| |
|
| | Race: |
Kate Mcburnett 10k (6.214 Miles) 00:38:30, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.10 | 0.00 | 6.20 | 0.00 | 8.30 |
| AM Series Race in Columbus. Sad day, as another person was swept away in flood waters of the East Fork White River. The race route was diverted out of the park where the kid was swept away.
Extremely humid and warm. Struggle for 6 min. pace after a couple of miles. 5:55, 6:09, 6:14, 6:16, 6:21, 6:15. The effort was there!
|
| Blue Clifton 4 Miles: 8.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| Run to Grandview to run with Tim and Dave Browning. Humidity and heat really snuck up on me near the end ofthe run. 22 mi. - 3:02:02
Lowest weight I have recorded in a while afterward. Waaaay dehydrated, somehow
|
| Blue Clifton 4 Miles: 22.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.90 | 0.00 | 0.00 | 0.00 | 6.90 |
| 5 miles east in AM. walks at work
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| Blue Clifton 4 Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.80 | 3.00 | 0.00 | 0.00 | 7.80 |
| AM - 3 mi. easy.
Lunch runon Pensy Trail in GField: 3mi. Uptempo 4.7mi. - 32:27
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| Blue Clifton 4 Miles: 7.80 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| Lunch run on canal and up the stairs of government bldg. 6miles- 53:27
walk to car
|
| Saucony Kinvara 6 - White Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.90 | 0.00 | 0.00 | 0.00 | 4.90 |
| 4 mi. easy before work
walk at work
|
| Blue Clifton 4 Miles: 4.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| 3 miles before work easy
Lunch run in Gfield: 3mi. AT 4mi. total - 30min.
|
| Blue Clifton 4 Miles: 7.00 |
| |
|
| | Race: |
Firecracker 5k (3.107 Miles) 00:17:46, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.10 | 0.00 | 3.10 | 0.00 | 4.20 |
| Series 5k through Mill Race - 17:46 for a course that was a bit short. Struggled down the stretch and some youngsters smoked me.
5:44, 5:48, 5:56
5th place overall, and ran pretty well.
|
| Saucony A5 - Green Miles: 4.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.70 | 0.00 | 0.00 | 0.00 | 12.70 |
| Terrace Lake, Tipton Lake random: 12.7 miles - 1:43:25. Saw a scrawny fox trotting along the road on the run
|
| Blue Clifton 4 Miles: 12.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 4.00 | 1.00 | 0.00 | 8.00 |
| AM easy run - 3miles around the neihborhood
Lunch run in Gfield: 5mi. Ctdwn - 35:25
|
| Blue Clifton 4 Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 4 miles easy in the morning
walks at work
|
| Blue Clifton 4 Miles: 4.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off - the new work schedule is a lot more busy!
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| easy run before work. 4.1 miles
walks at work
|
| Blue Clifton 4 Miles: 4.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| easy morning run: 3.4 miles
walks at work in Seymour.
Last day at Seymour District INDOT. 10 years at the District. A lot of friends I'm leaving behind. Moving within INDOT up to a new District - Greenfield.
|
| Blue Clifton 4 Miles: 3.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 3.00 | 4.00 | 0.00 | 15.10 |
| Morning workout. Start at 8a, and already extreme heat. 3mi. AT Ctdn, 2 mi. TH, and 2x0.5mi. TH. Recovery and jogging around in the heat. threw in 2 more 0.5mi. reps at the Central track. MEt the kids at the Pool for some fun time at the water park.
|
| Blue Clifton 4 Miles: 15.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 24.50 | 0.00 | 0.00 | 0.00 | 24.50 |
| Hot Long Run: 24.5 miles on Ppl Trails in Columbus - 3:48
|
| Blue Clifton 4 Miles: 24.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Easy evening run 4.5mi. - 40:44
|
| Blue Clifton 4 Miles: 4.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.40 | 0.00 | 0.00 | 0.00 | 8.40 |
| easy morning run and lunch run at work. 8.4 miles easy
|
| Blue Clifton 4 Miles: 8.40 |
| |
|
| | Race: |
Bluegrass 10k (6.214 Miles) 00:37:44, Place overall: 27, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.80 | 0.00 | 6.20 | 0.00 | 8.00 |
| Bluegrass 10k in Lexington. Drove down early morning and met up with "Good Times" race team mates. Nathan and family, Gordon, Nelson, and a whole bunch of other really great folks. Even saw Tiff's brother and family, and 2 guys from high school.
Race went okay - hung in there on 6:00 pace. 37:44 got me about 27th place I think. Pretty competative race with 31:xx winning it,m and top 15 under 36:xx.
|
| Saucony A5 - Green Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| easy lunch run at work. 4 miles - 33 min
|
| Hoka One Infinite Miles: 4.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| easy 4 miles at lunch at work.
|
| Hoka One Infinite Miles: 4.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 4.00 | 2.50 | 0.00 | 10.00 |
| AM workout: 4AT, 2TH, 0.5LT.
10 mi. total - 70 min.
|
| Blue Clifton 4 Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.80 | 10.00 | 0.00 | 0.00 | 14.80 |
| AM Workout - 10mi. AT hilly: Started off as a trail run, but, hopped on to the road after a bunch of spider webs and losing the trail in 1 mile.
2xGrand View road with 10AT. Varied from 6:27 up to 7:12. AT effort level
|
| Red Peregrine Velcro Miles: 14.80 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| Easy lunch run at work. 5k
|
| Hoka One Infinite Miles: 3.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. Super busy at work and taking a down week preceding the Yosemite trip with my Dad.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. Super busy at work and taking a down week preceding the Yosemite trip with my Dad.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. Super busy at work and taking a down week preceding the Yosemite trip with my Dad. 3 Days off for first time in a while
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| Run before work. Easy 2 miles
Run at lunch at work. 3 miles easy with Jason Taylor.
|
| Blue Clifton 4 Miles: 6.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
| Flew in to Fresno, CA last night and met up with my Dad, and his friends and some family. We actually crashed at a friend of our cousins' house. They were kind enough to put us all up for a couple of days. The other group with my cousins and family members just finished up on their hike. 4-5 days in Yosemite.
Ran twice while hanging out and waiting for our Sunday morning start to our hike: 5.1 miles in the 100 degree heat and the hilly surrounding roads of Coarsgold, CA. 5.1mi. - 45:14. 690ft. of gain
2nd run in the evening: 4mi. 30:39 on the same hilly roads. Met the crew at the nearby Casino. No poker room - pretty dissappointed.
|
| Blue Clifton 4 Miles: 9.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.80 | 0.00 | 0.00 | 0.00 | 9.80 |
| Yosemite Hike Day 1
Got dropped off at Quartz Mountain trail head in Yosemite. Took about 2.5 hours to drive to the trail head up a mountain on a bumpy rutted barely pavement road. First time to the area for me, so, very cool new experience.
Me, Dad, and his friend Kevin starting a 6 day, 5 night backpacking trip through the Sierra Nevada Mountain range/Yosemite.
Day 1 start at about 9am left us with most of the day to hike to our first destination: Chain Lakes. 9.8 miles hike up to the destination of the day, and trail running/exploring at the lakes.
|
| Red Peregrine NO Velcro Miles: 9.80 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.70 | 0.00 | 0.00 | 0.00 | 14.70 |
| Yosemite Hike Day 2
Hike and trail running/exploring as we journeyed on up to Lower Ottoway Lake today. Lots of vertical to gain and play on with plenty of beautiful scenery at every turn. Seized opportunities at breaks and stops (for my Dad and Kevin) to drop my 30 pound backpack and do some trail running. Brief 10 minute out and backs seemed to be ideal for exploring runs.
|
| Red Peregrine NO Velcro Miles: 14.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.70 | 0.00 | 0.00 | 0.00 | 11.70 |
| Yosemite Hike Day 3
9600ft. up to 11,100ft. down to 9200ft. - general elevation recap today. from Ottoway Lake up to Red Peak Pass at 11k, down to Triple Peak Fork. Did some "running" up the switch backs to Red Peak. Lots of up and down today!
|
| Red Peregrine NO Velcro Miles: 11.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 24.70 | 0.00 | 0.00 | 0.00 | 24.70 |
| Yosemite Hike Day 4
Out and back from Triple Peak Fork camp site preceding the hike. Flat and runnable trails: 5.4 miles - 47:52. Beautiful meadows and stream side trail with mountain views.
Hike to Washburn Lake and then eventually the High Sierra Camp at Merced Lake (running water and bathrooms!) from Triple Peak Fork. about 12 miles of hiking total.
Ran an out and back at lunch time. from Washburn Lake to the Merced Camp: 5.85mi. - 55:22. 7500ft. down to 7200ft. back up to 75
|
| Red Peregrine NO Velcro Miles: 24.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.30 | 0.00 | 0.00 | 0.00 | 21.30 |
| Yosemite Hike Day 5
What a great day. Best day ofthe trip and probably in my running life:
5:30a run from Merced High Sierra Camp Up and Up / Out and Back: 5.3mi. - 48:37. 900 ft. of Elev. gain (and loss) in 2miles.
Back to camp and started the hike with Dad and Kevin. Hiking on my own for most of the day other than playing leap frog with a another group of hikers and a dad and his son. Found decent up hill hiking rhythm for most of the morning, and cooled off with a bath in a creek around 10a. Second real good "wash" of the week. End destination at Emerick Lake required about 6 miles of hiking and 2k of climb. Another beautiful mountain lake camp site. I arrived around 12p and had a couple hours before Dad and Kevin made it. Spent the time chilling in a shady spot and found a great camp site right on the water a couple feet away. We set up camp and chatted and then had to really step on the gas to get the rain flies on the tents and throw the gear inside as an awesome thunderstorm with rain rolled in. First mountain storm for me was awesome - lightning, thunder and heavy rain at 9400 ft. I was plenty dry and safe in a cover of trees and inside my tent. Stayed bone dry and took a nap through the last hour of the storm (best nap ever!)
Storm blew over, and the sun came back out around 4:30. Grabbed a bite and left out on a run. Took a route that climbed from 9400 up to 10,200 at the Vogelsang High Sierra Camp. The High Sierra Camps are literally a village of hotel room size tents and dining rooms, bathrooms, and lots of amenities. By reservation for high paying customers only. What an awesome run. Out and back trip to climb, run through the camp, check out another Lake near by, and then descend back to lower camp at our lake. 9.7 miles in about 90 minutes, obviously slower on the climb.
|
| Red Peregrine NO Velcro Miles: 21.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.40 | 0.00 | 0.00 | 0.00 | 13.40 |
| Yosemite Hike Day 6
Emerick Lake to the Tuolomne Meadows Visitor Center. LAst day of the journey for me today. Hiked up and over Tuolomne Pass and descended in to the junction point. At this particular junction of the trail, a left took you to the TMeadows Vis. Cntr, and a right took you on to the JMT. What another awesome experience - talking to hikers coming off of and leaving to go onto the JMT! Promised dad I would wait for him at this junction, so I had a couple of hours to kill. Dropped pack and did some hill repeats up and down the last descent to the juction point.
After Kevin reached the junction, he went on to the visitor center. About 90 minutes later, Dad caught up, and it started to rain... stuff got wet for first time all week. we hiked in to the Finish line. Car parked at the parking lot and Kevin was sitting in there waiting for us. Lots of great pictures taken by Kevin and my Dad, but, I took no camera.
Great hike and trip concluded. We crushed icecream, and double burgers at the grill, cleaned up a little bit, and then hopped in the car for a 5 hour drive back to Fresno out of the park. Unfortunately, a wildfire covered most ofthe Western part of the park in smoke and I did not get to see most of popular sites, such as ElCap, Half Dome, etc. Other than the mosquitos and the wildfire, I couldn't have asked for a much better trip.
|
| Red Peregrine NO Velcro Miles: 13.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| A full day of travel. 4:30a drop off from my dad at the Fresno airport for a 6am flight taht got delayed. Stop in Pheonix for an hour, and then 3.5 hours to Indy, where landing was delayed by weather. Pretty scary landing as the pilot had to re-ascend from his origianl approach. The big passenger plane got tossed around a couple times by the wind and we circled Indy for about 30 minutes before landing at 5p. Hoofed it for the parked car. literally walked 1.5 to get to the car from the plane.
|
| Blue Clifton 4 Miles: 1.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. Wiped out from Yosemite and a day of airports and driving
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 4.00 | 0.00 | 0.00 | 7.00 |
| Feeling decent today. Lunch run at work on the Pennsy Trail. 7 miles w/ 6 miles cutdown.
|
| Hoka One Infinite Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy 7 out and back on Pennsy at work lunch. Turn around at the entrance to our hopeful new neighborhood.
|
| Hoka One Infinite Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.50 | 5.00 |
| Indy for work today. Morning run before the meetings: Out and Back to White River and Zoo. Did some hill short bursts. 5mi. total
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| Hoka Clifton 5 Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| Easy 5.2miles in Indy for meeting again today. Out and Back almost the same route (no canal). Adjusting to my new role with INDOT.
|
| Hoka Clifton 5 Miles: 5.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.90 | 0.00 | 0.00 | 0.00 | 2.90 |
| Easy lunch run (Greenfield). 2.9 miles - 25:43
|
| Hoka Clifton 5 Miles: 2.90 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 30.50 | 0.00 | 0.00 | 0.00 | 30.50 |
| Triple:
7:15am: Grandview Lake - part of trail and gave up again - damn spider webs in the face driving me crazy. 11 miles - 1:48:12. 1k gain
2:20pm: Harrison Lakes and Sycamore land trust - mostly trail. 9.5mi. - 90 minutes
8:30pm: Tipton Lakes out and back on the road. 10 miles - just under 90 minutes
|
| Red Peregrine NO Velcro Miles: 20.50 | Hoka Clifton 5 Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.80 | 0.00 | 0.00 | 0.00 | 23.80 |
| Double:
8:30am: 13.8 miles out and back from Mill Race (mostly on grassy ditch/UT Strips) - 2hours
12:30pm: 10 mile out and back Carr Hill and Youth Camp - just under 90 minutes.
Lots of miles this weekend - last stimulus and hopefully in time to reap the benfits August 11 in the Hot hot 100k in KY.
|
| Hoka Clifton 5 Miles: 23.80 |
| |
|
| | 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 in am before work. Hurting from the weekend
|
| Hoka Clifton 5 Miles: 3.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. Work has become an obstacle for my running career. :)
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.40 | 0.00 | 0.00 | 0.00 | 11.40 |
| 1 mile before work. 1 hour commute, a busy day at work,,
Lunch run - moderate 3.2 miles on the Pennsy trail - 24:20,
rest ofthe busy day at work, 1 hour commute, fed kids, to the park,
Run home from park: 7.1 miles - 57:22
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| Hoka Clifton 5 Miles: 11.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.80 | 2.00 | 2.00 | 0.00 | 13.80 |
| 2 miles before work, the usual work schedule,
Lunch run - workout: kept it at around AT: 2mi. TH, 2mi. ATish 4.8 total - 31:51
Evening run: 7mi. moderate - 54:18
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| Hoka Clifton 5 Miles: 13.80 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy 6 at lunch at work - 48:22
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| Hoka Clifton 5 Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| 2 hour run in Brown County State Park. 11.5 miles on Trail 9, 5, 4, Ole Lake, etc. Saw Chasity, Kurt, and a bunch of mountain bikers, slow hikers nad other fun obstacles along the way.
|
| Red Peregrine NO Velcro Miles: 11.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 11.00 | 0.00 | 0.00 | 20.00 |
| Sunday LR Workout: 3x3mi. AT + 2mi. AT Out and back on Ppl Tr in Columbus. 6:50ish pace average. 20 mile total - 2:31:50
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| Hoka Clifton 5 Miles: 20.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| 6.1 mile out and back at lunch on Pennsy Trail - 47:53
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| Hoka Clifton 5 Miles: 6.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.60 | 0.00 | 0.00 | 0.00 | 2.60 |
| 2.6 miles easy in am before work. Rained on me a bit.
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| Hoka Clifton 5 Miles: 2.60 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| easy 3 in pm
|
| Hoka Clifton 5 Miles: 3.00 |
| |
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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 miles at lunch
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| Hoka Clifton 5 Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy 4 miles at lunch
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| Hoka Clifton 5 Miles: 4.00 |
| |
|
| | Race: |
Hot Hundred 100k (45.6 Miles) 10:24:51 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 45.60 | 0.00 | 0.00 | 0.00 | 45.60 |
| Hot Hot Hundred 100k race in Wallingford, KY. Inaugral year for solo 100k in KY on trail - close to Morehead, KY. Drove about 3 hours the night before, and camped in the car seat. Pretty comfortable with the seat leaned back.
Met up with Nathan and the Bourne to Run, aka Good Times Running guys close to the starting/finish line in their camper before race start. Fun times, good company, ready to run!
Everybody started together: 10k, 100k Relay, and 100k Solo. Tough to tell what was going on for a while. The field of a bout 100 spread out quickly after climb number 1 of 3 of the 10k loop. Lap number 1 was a breeze effort wise, but, in retrospect should have been much slower. Washing machine style (alternaing directions around the 10k loop) splits:
10k - 1:07:37 (CCW)
20k - 1:11:58 (CW) 2:20
30k - 1:18:41 (CCW) 3:42
40k - 1:25:38 (CW) 5:11
50k - 1:47:00 (CCW) 7:00
Got really hot and strongly considered dropping. Side stitch in each side coming in to aid station
60k - 1:38:29 (CW) 8:42
Bounced back a bit
70k - 1:49:48 (CCW) 10:24:51
Think there was some stadning around time included on this lap. Moving time total was 10:20:05 for a total of 45.61 miles and 8k of vertical up+down, so we're clocking about 2 miles longer after 7 laps, and about 30 minutes behind the cutoff (16 hours).
Sat my tired ass down in the aid station and thoght about quitting. As I started to get up and consider going back out on the course (from the nice dry and well stocked barn aid station), a strong storm blew through. That was enough for me to call it. DNF. Drank a couple beers with Nathan and crew and enjoyed chilling with them for while.
|
| Red Peregrine Velcro Miles: 45.60 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| So I took the day off after that massacre on the trail
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles painful and slow. Not a good day other than that. Enough said
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| Hoka Clifton 5 Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off - No thanks on forcing it on the soreness.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.80 | 4.00 | 0.00 | 0.00 | 10.80 |
| easy 4.5miles am before work
6.2 miles home from lowes in PM: 4.3miles AT (30 minutes)
Feeling okay after a tough one on Saturday. Still not forcing it.
|
| Hoka Clifton 5 Miles: 10.80 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 0.00 | 3.00 | 0.00 | 8.60 |
| Easy 3 miles in AM before work.
Lunch workout: 3x1mi. TH - pretty pathetic: 6:03, 6:11, 6:25... okay - so I have a long way to go. 5.6 total - 40:29
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| Hoka Clifton 5 Miles: 8.60 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off for no reason
| |
|
| | Race: |
Sprint with the Spirit (3.107 Miles) 00:18:58, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 8.00 | 3.10 | 0.00 | 23.10 |
| AM 5k Series Race - 5k - 18:58. Tired and not fresh in some humidity. Probably not in best 5k fitness. Enough said. Run over to the race and AT mileage after the race. About 8AT total. 23.1 miles total
|
| Hoka Clifton 5 Miles: 23.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.75 | 11.00 | 0.50 | 0.00 | 23.25 |
| AM Long Run: 2x5-6mi. AT + Strides at the end. decent effort on the Ppl trails. 23.25 miles total - 3 hours even.
|
| Hoka Clifton 5 Miles: 23.25 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.70 | 0.00 | 0.00 | 0.00 | 7.70 |
| Easy miles in the morning and at lunch. not feeling to good
|
| Hoka Clifton 5 Miles: 7.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| easy 3miles in morning
|
| Hoka Clifton 5 Miles: 3.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 2.50 | 0.00 | 6.00 |
| Lunch run: Power Pole Pickups in second half. 6 total - 42:17
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| Hoka Clifton 5 Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy 4 before work, and easy 4 at lunch
|
| Hoka Clifton 5 Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy 4 before work
|
| Hoka One Infinite Miles: 4.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 13.00 | 0.00 | 0.00 | 15.00 |
| AM Long Run - 1mi. WU, 12AT, 1mi. recovery, 1mi. hard finish - First half of Mill Race course mostly in the rain. 15total - 1:46:05
|
| Hoka Clifton 5 Miles: 15.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 8.00 | 0.70 | 0.00 | 14.30 |
| afternoon Long Run workout on second half of Mill Race course (airport). 3x2mi. AT, 2x1mi.AT, a bunch of pickups at the end. 14.3 total - 1:47:38
Blew out the Blue Cliftons - inside of right shoe completely ripped open
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| Blue Clifton 4 Miles: 14.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.10 | 0.00 | 0.00 | 0.00 | 15.10 |
| easy 6.1 before work
easy 6 at lunch
easy 3 after kids to bed.
Yep - 3 runs today
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| Hoka Clifton 5 Miles: 15.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 2.00 | 0.00 | 10.00 |
| 4x1mi. TH before work. 6 total - 45min.
4 mi. cutdown at lunch. running harder in the heat, and uping the volume
|
| Hoka Clifton 5 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 |
| Easy 5 mi. before work
Easy 5mi. at lunch
|
| Hoka Clifton 5 Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Ate a lot of bad food throughout the day. Evening run across town - very slow and rather miserable most of the way. 7miles - 62mi.
3 miles even worse after kids in bed. barf
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| Hoka Clifton 5 Miles: 10.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| easy 2 miles before work
easy 6 miles at lunch.
feeling tired
|
| Hoka Clifton 5 Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.75 | 19.00 | 0.00 | 0.00 | 25.75 |
| AM Long Run on Mill Race course: 2mi. WU 18AT, 1rec jog, 1AT,
Ran most of the Mill Race course at AT and some add on at the end. Got pretty cooked at about 20 miles in. 25.7 miles total - 3:08:22
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| Hoka Clifton 5 Miles: 25.75 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 1 hour on the roads around Dad's cabin at Barren River. 5.5 miles pretty slow and tired at about 5:30a. Apparently there's a 12 hour ultra around the area that I didn't know about. maybe next year
|
| 17 - Salomon Speedcross 3 - Black Miles: 5.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.30 | 0.00 | 0.00 | 0.00 | 19.30 |
| Long run around Grand View. 19.3 miles - 2:51:30. Warmness and ran outta water.
|
| Hoka Clifton 5 Miles: 19.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| easy 2 before work. easy 6 at lunch. recovery
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| Hoka Clifton 5 Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.80 | 0.00 | 0.00 | 0.00 | 5.80 |
| 5.8 miles at lunch - moderate in 45 minutes
|
| Hoka Clifton 5 Miles: 5.80 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.80 | 0.00 | 0.00 | 0.00 | 8.80 |
| Easy 4 before work. easy 4.8 at lunch. recovery
|
| Hoka Clifton 5 Miles: 8.80 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.70 | 0.00 | 0.00 | 0.00 | 5.70 |
| easy 5.7 miles at lunch - 47 min.
|
| Hoka Clifton 5 Miles: 5.70 |
| |
|
| | Race: |
Lake Cumberland Half Marathon (13.109 Miles) 01:27:37, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.80 | 13.10 | 0.00 | 0.00 | 15.90 |
| Lake Cumberland Half. Warm and Hilly: Decent for first 5 miles... :)
Fitness is... not good? IDK whats going on. Been doing a decent amount of training at this point. Nothing specific, but, certainly enough to expect better than this result. Lots of hard effort to maintain 7 minute pace over the last 10k or so. 1:27:3x for 4th place
Anyway, it was great to see the KY crew, and finally see Nathan's beautiful new home on the lake! Got to hang a little bit with him and his family at post race awards.
Good Times! :)
|
| Hoka One Infinite Miles: 15.90 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.40 | 0.00 | 0.00 | 0.00 | 14.40 |
| easy MLR in AM: 14.4 miles in 2:01:18
|
| Hoka Clifton 5 Miles: 14.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 5.00 | 0.00 | 0.00 | 6.50 |
| Lunch run: 5mi. Ctdwn 6.5 total - 47min. Cooler weather blowing in from hurricanes
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| Red Peregrine Velcro Miles: 6.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 2.00 | 2.00 | 0.00 | 10.10 |
| AM run before work Pensy Trail: 4.1mi. - 34. Followed with pushups, pullups, and mountain climbers
Lunch Run at work: Random Intervals 6 mi. - 43:36
|
| Hoka Clifton 5 Miles: 10.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| Easy 5k - 27:30
|
| Hoka Clifton 5 Miles: 3.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 3.00 | 3.00 | 0.00 | 13.00 |
| AM: Workout: 3AT, 2TH, 1LT 8 total - 52:51
Lunch run: easy 5 - 42min.
|
| Hoka Clifton 5 Miles: 13.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.22 | 0.00 | 0.00 | 0.00 | 8.22 |
| AM: easy 8.22 miles - 1:09:04
|
| Hoka Clifton 5 Miles: 8.22 |
| |
|
| | Race: |
Seeds of Love 5k (3.107 Miles) 00:18:33, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.73 | 0.00 | 3.14 | 0.00 | 20.87 |
| Easy run over to Series 5k Race across town. 9.12 miles - 1:16:53. Did some strides.
5k Race - all out effort to muster a 18:33. Man, I am just not taht fast these days.
Easy run ome from race. 8.61 miles - 1:15:16
| |
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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 |
| Easy 20 mile Long Run - Downtown out and back. 2:51:28
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| Hoka Clifton 5 Miles: 20.00 |
| |
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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 |
| Lunch at work - easy 6 miles - 54:38
PM run after kids dinner - easy 4miles - 40 min.
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| Hoka Clifton 5 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.07 | 0.00 | 0.00 | 0.00 | 10.07 |
| AM bfore work: 3.27 miles - 30 min.
Evening run home from park: easy 6.8 miles - 55:45
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| Hoka Clifton 5 Miles: 10.07 |
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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 |
| Mod. 7 miles at lunch - 55:27
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| Hoka Clifton 5 Miles: 7.00 |
| |
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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 - most pathetic attempt at a taper, ever.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Easy 2 miles - 18min.
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| Hoka Clifton 5 Miles: 2.00 |
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| | Race: |
Mill Race Marathon (26.219 Miles) 03:06:56, Place overall: 14, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 26.52 | 0.00 | 0.00 | 27.52 |
| Mill Race Marathon. 6th year in a row running the full in the hometown race. Coming in to the race with a realistic assessment of fitness. Fortunately, a cooler morning throughout the race. Good running with a fella who has become running friend most of the race, also.
Splits:
1st 10mi.: 6:56, 7:00, 6:52, 6:53, 6:56, 6:52, 6:58, 6:50, 6:49, 6:53,
2nd 10mi.: 6:44, 7:01, 6:53, 6:51, 6:47, 6:56, 7:00, 6:57, 6:59, 7:06, and
the dreaded last 10k: 7:00, 7:13, 7:21, 7:41, 7:46, 7:36, 0.52 in 7:47 pace
Pretty poor finish - going from 7th place dropping to 14th place
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| Hoka Clifton 5 Miles: 27.52 |
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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 |
| Feel fine today. Training right on through the usuall Mill Race disappointment. 10miles - 85:13
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| Hoka Clifton 5 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles home from kids school drop off. forgot watch. about 1:45 for 12 miles with 4 stops to use potty
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| Hoka Clifton 5 Miles: 12.00 |
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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 |
| lunch run in a sprinkling rain on Pennsy trail grass. 6mi. - 46min.
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| Red Peregrine Velcro Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.46 | 0.00 | 3.00 | 0.00 | 6.46 |
| 5am workout over at track: 6x800 TH Ctdwn w/ 200 rec. jog: 3:07, 3:05, 3:03, 2:59, 2:54, 2:47. 6.46 miles total - 48:08
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| Hoka Clifton 5 Miles: 6.46 |
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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: east 3 miles before work. 24:38 Followed with strength training
Lunch: easy 5.6 miles on Pensy. 45:28
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| Hoka Arahi Miles: 5.60 | Hoka Clifton 5 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| Lunch run on Pensy. 7.1 miles - 59:34. Feeling pretty sore from strength training... body weight only. Getting old and not fit quicker...
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| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 31.20 | 0.00 | 0.00 | 0.00 | 31.20 |
| People Trail 50k. AM out and back from house out to airport and along people trails through Mill Race Park. All road, and going for a good effort. 3:50:34 is a PR for the distance, I believe. 2 Gels, and a water bottle in the 60 degree weather.
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| Hoka Clifton 5 Miles: 31.20 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.60 | 0.00 | 0.00 | 0.00 | 11.60 |
| AM: 11.5 miles in 90 minutes
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| Hoka Clifton 5 Miles: 11.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| None.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.30 | 0.00 | 0.00 | 0.00 | 1.30 |
| walked a bit
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.40 | 0.00 | 0.00 | 0.00 | 21.40 |
| AM in Notre Daem for a Leadership training. 10 miles in 2 big loops around campus - 1:23. walking around campus to class room and on a gradn tour of the campus. 10 miles in evening - 2 more of the same loops - 1:23:22
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| Hoka Clifton 5 Miles: 20.00 |
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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 |
| Easy AM miles - pretty sore for some reason. 6.4 miles - 58:19. walks around campus. 4 miles slow around campus at lunch - 38:02. Last day at Notre Dame
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| Hoka Clifton 5 Miles: 11.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| easy 2 miles before work - 19 min.
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| Hoka Clifton 5 Miles: 2.00 |
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|
| | Race: |
Oktoberfest 5k (3.107 Miles) 00:18:58, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 0.00 | 3.15 | 0.00 | 8.90 |
| REally thought I was in a bit better shape... 5:43 mile 1 felt in the range of current fitness level 5k pace.
Nope. Last mile split was 6:15. That is all.
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| Brooks Adrenaline - Navy Miles: 8.90 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.90 | 0.00 | 0.00 | 0.00 | 21.90 |
| Struggled through a long run
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| Brooks Adrenaline - Navy Miles: 21.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 18 mile LR. Slow and almost over this sickness
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| Brooks Adrenaline - Navy Miles: 18.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.62 | 0.00 | 0.00 | 0.00 | 14.62 |
| 5a: Easy 2 mi. before work - 19:51
12p: easy 5 mi. at lunch in Greenfield - 42:44
6p: 6.25 mi. home from park
7p: wife locked us out of the house - 1.32 miles walk jog while a criminal... I mean locksmith came and let us in
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| Hoka Clifton 5 Miles: 7.00 | Brooks Adrenaline - Navy Miles: 7.00 |
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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 at lunch in Greenfield
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| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.84 | 0.00 | 0.00 | 6.84 |
| Wind in the Sails: Felt pretty good in the cooler weather and finally over this sickness compeltely. 6.84 miles on Pennsy Trail out and back - 46:44
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| Brooks Adrenaline - Navy Miles: 6.84 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.60 | 0.00 | 0.00 | 0.00 | 13.60 |
| Took afternoon off work. Run from house over to Tipton Lakes and around the neighborhoods. 13.6 miles - 1:42
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| Brooks Adrenaline - Navy Miles: 13.60 |
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|
| | Race: |
Grind 5k (3.107 Miles) 00:18:41, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.80 | 0.00 | 3.10 | 0.00 | 4.90 |
| 9a Series Race at Becks Mill in Salem, IN. Neat historic site of old mill and the surrounding residencies from that time period.
RAn well on the hilly 5k course: GAP: 5:45, 5:51, 5:52 and then the finish is a massive downhill. PAce was 4:15, with GAP 4:42. Feeling alot better about this one than last weekend. Also - great to have the family in attendance.
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| Brooks Adrenaline - Navy Miles: 4.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.40 | 0.00 | 0.00 | 0.00 | 18.40 |
| 18.4 mile loop out to Grandview. Lots of bathroom stops. Cooler weather, so I wasted a Tailwind packet in the handheld.
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| Hoka Clifton 5 Miles: 18.40 |
| |
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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 run at house - 2miles easy
Lunch run at work - 5 miles easy - 40:11
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| Hoka Arahi Miles: 5.00 | Hoka Clifton 5 Miles: 2.00 |
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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 easy - 31:37
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| Brooks Adrenaline - Navy Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| 3.5 miles easy in the am - 28:23
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| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off - Work is nutso
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.60 | 7.00 | 0.00 | 0.00 | 8.60 |
| 3 miles quick in the AM on Pennsy in the dark - feeling good
5.6 miles on Pennsy at lunch - Still going strong
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| Red Peregrine Velcro Miles: 8.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.10 | 0.00 | 0.00 | 0.00 | 14.10 |
| Easy 14.1 miles - Mill Race out and back. 1:48:39
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| Hoka Clifton 5 Miles: 14.10 |
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|
| | Race: |
Columbus Marathon (26.219 Miles) 03:09:53, Place overall: 193, Place in age division: 32 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 24.00 | 0.00 | 0.00 | 30.30 |
| MAde the 3 hour drive Sunday morning and got to park in a pretty good spot, and with enough time to jog a bit before and pick up packet. Wanted at least 30 miles today, and hoping for sub 3hours.
warmed up with slow jogging before the race - about 3 miles. Good weather, and a lot of people to contend with to get to bathrooms and corral. Awesome race experience at the start line with a Thunderstruck montage, and fireworks. Dude messed up the national anthem lyrics... :)
Anyway, race went just fine through 17-18 miles. Clicking off 6:40-6:55 miles, with GPS way off from about mile 4. The 3 hour pace group was crazy big and made it tough to get water at aid stations, but, I think I managed to hit when I needed. Mile 19 split had a pretty good hill, and a slower split for me where I los the group a little bit. A well placed Clif gel at taht point really gave me a boost. and I started feeling good in some downhill miles: 21-23 miles were 6:19, 6:26, and 6:35. Even passed the pace group and was targetting other people to pick off, my previous favorit game to play when I was oyounger man :) Then, started fading again: 7:11, and then a dizzy feeling turning in to a severe dizzy spell. HAd to walk mile 26... Not good. I bounced back a little bit and ran hard over the finish line. GPS showed 27 miles. Crushed some food and warmed back up in the car. took a a few minutes to recover and regain my senses. 27 miles - 3:09:51
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| Brooks Adrenaline - Navy Miles: 30.30 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Pretty wrecked from yesterday. That was supposed to be a training run, and it turned in to a difficult day.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Eyes on the prize and playing it safe/smart: 100 miler, that I will finish, in less than 3 weeks. Took today off again
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| easy 2 miles at lunch. Feeling better.
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| Red Peregrine Velcro Miles: 2.00 |
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|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| Back to it. Almost went in the morning before work, and then at lunch. Finally made it out the door after kids in bed. 7.1 miels easy - 59:04.
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| Hoka Clifton 5 Miles: 7.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.70 | 0.00 | 0.00 | 0.00 | 12.70 |
| AM before work: 7 miles on Pennsy Trail - 56:42. Chilly and drizzling
Lunch Run on Pennsy the other way: 5.6 miles - 45:11. Chilly and drizzling
Feeling pretty alright now.
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| Red Peregrine Velcro Miles: 5.60 | Hoka Clifton 5 Miles: 7.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| AM Long Run. 2 Weeks from 100. Time to start thinking about that a bit more seriously.
Chilly and drizzling. 18 miles at easy pace starting in the dark (6:30a) - 2:28:45
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| Hoka Clifton 5 Miles: 18.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Very windy but warm afternoon. 60 degrees. 14 miles out and back to Mill Race - 2 hours. Pretty tired, and some bad acid reflux going on. 2 weeks til the 100
|
| Hoka Clifton 5 Miles: 14.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| am - easy 2 miles b4 work
lunch - easy 4.1 miles on Pensy
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| Red Peregrine Velcro Miles: 4.10 | Hoka Clifton 5 Miles: 2.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.20 | 6.00 | 0.00 | 0.00 | 8.20 |
| am - 3mi. uptempo before work around the neighborhood
lunch - 5mi. w/ 4mi. Moderate
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| Hoka Clifton 5 Miles: 3.20 | Brooks Adrenaline - Navy Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| easy 4 miles before work around the neighborhood
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| Brooks Adrenaline - Navy Miles: 4.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| 4.2 miles at lunch - miserable rainy/windy weather.
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| Red Peregrine Velcro Miles: 4.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 3.00 | 0.00 | 0.00 | 3.00 |
| AM - mod. 3 miles - 21:21
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| Hoka Clifton 5 Miles: 3.00 |
| |
|
| | Race: |
Indy Monumental Marathon Bandit (26.219 Miles) 02:55:50 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.80 | 0.00 | 0.00 | 26.80 |
| Game time decision to hop in to the Indy Moumental Marathon. Literally decided 90 minutes before the race... :) Turned out pretty well: logistically, I hopped in the car an hour before the race, hit zero traffic, parked in the state garage 1 block for the start finish areas, and ran the race pretty well:
Started off with the 3 hour pace group, suffered through some crowded aid stations, and pulled away around 7 or 8 miles (After the split off of the half marathon).
Splits: 6:45, 42, 25, 34, 46, 47, 43, 48, 48, 45, 43, 37, 33, (1:28:40 for First Half)
6:43, 37, 43, 50, 37, 39, 30, 27, 29, 41, 46, 34, 6:09, 0.52 miles at 5:38 pace.
Water and gatorades were pretty regular intake, and ate 1 Coffee Clif Shot at mile 17, and half of another one at 22 miles. That seemed to be the Goldilocks on the nutrition meter. It seems like the nutrition thing changes every year for me, so it was good to hit this one within the right target zone.
Felt strong all day, and not too tore up afterward. Spring board in to Tunnel Hill 100 miles in 1 week, now.
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| Brooks Adrenaline - Navy Miles: 26.80 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| eazsy 2 miles. Right hammy is pretty sketchy.
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| Hoka Clifton 5 Miles: 2.00 |
| |
|
| | 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 - hammy much better
|
| Hoka Clifton 5 Miles: 2.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| easy 8.1 miles back from Jude's school. day off work, and last run before TH100.
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| Hoka Clifton 5 Miles: 8.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off - full taper mode
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 4.10 |
| easy 2 in the am - to kee pfrom going taper crazy.
easy 2.1 miles at lunch - pretty anxious and work is cray-cray as usual.
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| Red Peregrine Velcro Miles: 2.10 | Brooks Adrenaline - Navy Miles: 2.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off work, and 4 hour drive to Vienna, IL for TH 100. arrvied around 4p CST, and met up wth Dad and Amy at campsite. They were already set up. I also set up my tent and it is super cold and miserable outdoors. We go to hear Camille Herron brag about herself in a presentation about her career and the WR TH100 she ran in 2017. Ate a whole lot of food. Zoodles, bananas, etc. Good to see several folks I knew, but didn't expect to see. hanging out with Dad and Amy.
| |
|
| | Race: |
Tunnel Hill 100 (Drop down to 50) (50 Miles) 08:39:06 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 50.70 | 0.00 | 0.00 | 0.00 | 50.70 |
| Race report: 2018 Tunnel Hill 100 drop down to 50M.
Spent a very cold spleepless night in the tent at the Vienna campground. Race start at 7a couldn't come soon enough.
Lots of prerace bathroon stops. Noticeably still feelin the right hammy tightness. Really bundled up in the 25 degree weather. Carrying one handheld 12oz. which turns out to be plenty, and plenty of gels and snacks stuffed in pockets. Went out at very comfortable pace with a big crowd. 8:45-9:30 pace is the plan and seems to be the right pace. Kept it really light and chatty for almost entire first out and back 26.4 miles. Catch Dad and Amy going the other way at about 5 miles left and snap a picture.
Feeling good rolling into the Vienna home base with about 5 gals following close behind me. grab some food and re-fill the handheld. Noticeably, the enitre group of girls is in and out of the aid station much quicker.
Set back out after the stop and notice the tightness starting to show up when stopping and starting back up. make it out through about 30 miles and really hit a rough patch. slam a caffeine gel and walk a bit. get it going a little bit from 32-35, and then hit another patch. Oh boy... proceed to wlak jog for next 15 miles to get out to Tunnel and the turn around, and then sinmialr all the way back for agonizing 3 more hours. Difficult to force a running motion as I come in to the Vienna home base again. Give it a couple of minutes, and watch Zack Bitter come through the 76 mile going the other way, and call it a day. Tunnel Hill is nice and gives buckles for drop downs from the 100 who finish at least 50 miles. 50 miles - 8:39 moving time.
Last attempt at 100miles. Done and made peace with not completing 100 miles.
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| Hoka Clifton 5 Miles: 50.70 |
| |
| |
| | 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 - 3.4 miles. Took 5 days off after the TH100 DNF.
Let's start it up again. Time to start the marathon training plan.
|
| Brooks Adrenaline - Navy Miles: 3.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| easy 45 minutes - 5.5 miles. Feeling pretty sluggish... :)
|
| Hoka Clifton 5 Miles: 5.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| Easy hour - 7.2 miles. Building back up. I'm all about the base
|
| Hoka Clifton 5 Miles: 7.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.13 | 0.00 | 1.60 | 0.00 | 5.73 |
| workout at lunch on Pennsy trail: Power Pole Pickups: roughly 100m strides with 50m jog - on/off for about 2.5 miles. 5.73 mi. total - 42:17
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| Brooks Adrenaline - Navy Miles: 5.73 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| AM - easy 3.2 miles around the neighborhood. dark, cold, and a win just to get out the door - 30 minutes
Lunch run - easy 2 miles in chilly miserable temps on Pennsy trail - 16:10
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| Brooks Adrenaline - Navy Miles: 5.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off - super busy at work. Almost ran at lunch (actually changed clothes), but, didn't.
Greenfield District INDOT is pretty busy... :) Good times
| |
|
| | Race: |
Turkey Trot 8k (4.971 Miles) 00:30:43, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.33 | 0.00 | 4.97 | 0.00 | 6.30 |
| Turkey Trot 8k - Decent result for current fitness level. 6:09, 6:08, 6:15, 6:11, 6:11
Wife is sick, so we are home this Turkey Day.
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| Brooks Adrenaline - Navy Miles: 6.30 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy pace, very tight and sore legs still. 10 miles - 1:23. out and back on the Ppl Trail.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.22 | 0.00 | 0.00 | 0.00 | 10.22 |
| 10.22 miles at easy effort. Legs are awful still. 90 minutes out and around tipton lakes
|
| Brooks Adrenaline - Navy Miles: 10.22 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.10 | 0.00 | 0.00 | 0.00 | 23.10 |
| Long Run - Run out to Grandview, met up with Tim and Dave, ran the loop, and ran back with Dave. 50 degrees and sunny. Good to have company. 23.1 miles - 3:08. Hurting pretty bad at the end.
|
| Hoka Clifton 5 Miles: 23.10 |
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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 |
| Easy 2 jog in the morning. Easy 4 miles at lunch
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| Brooks Adrenaline - Navy Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| 1.5 miles walking on the TM. Totally unmotivated
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| Brooks Adrenaline - Navy Miles: 1.50 |
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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 |
| walked on the TM before work
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| Brooks Adrenaline - Navy Miles: 1.00 |
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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 miles at home. Was in a horrifying, but, injury free car wreck on Interstate yesterday. Sore neck, ER trip, and a pain in the ass dealing with the insurance company and others, now.
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| Brooks Adrenaline - Navy Miles: 5.00 |
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| | Race: |
Reindeer Romp 8k (4.971 Miles) 00:30:52, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 4.90 | 0.00 | 8.40 |
| 8k series race in the park. 2nd place solo. hard enough effort to almost puke at the end. 60 degrees? Stupid Indiana weather
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| Brooks Adrenaline - Navy Miles: 8.40 |
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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 |
| slow and hard 10 miles. struggling and sore as can be
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| Hoka Clifton 5 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 easy at lunch. last days wrapping up at GF
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| Hoka Clifton 5 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.04 | 0.00 | 0.00 | 0.00 | 5.04 |
| easy 5 at lunch - feeling better, but, cold as ever again.
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| Hoka Clifton 5 Miles: 5.04 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.92 | 0.00 | 0.00 | 0.00 | 4.92 |
| easy miles at lunch in GF. Insurance and claims for car wreck - Yah!
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| Hoka Clifton 5 Miles: 4.92 |
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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 - insurance and car stuff, stressful work from home day... ?
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.36 | 0.00 | 0.00 | 0.00 | 12.36 |
| easy jog aver to Sirloin Stockade to eat with Seymour crew. bowling, beers, and jogged home.
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| Brooks Adrenaline - Navy Miles: 12.36 |
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| | Race: |
Santa 5k (3.107 Miles) 00:19:50, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.60 | 0.00 | 3.10 | 0.00 | 3.70 |
| felt terrible today. Had to show up for the series points and to wwin the yearly prize. Cold cold cold. Went and bought a new used car. To hell with waiting on insurance...
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| Hoka Clifton 5 Miles: 3.70 |
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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 |
| 2 miles. yep
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| Hoka Clifton 5 Miles: 2.00 |
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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 |
| 2miles at work
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| Brooks Adrenaline - Navy Miles: 2.00 |
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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 |
| 5.7 miles slow at lunch at work - 46:06. Not fit at all. Let's go get it back
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| Brooks Adrenaline - Navy Miles: 5.70 |
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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 hard effort at lunch at work. $13 Walmart running shoes (Avia) did okay. around 7 min. mile is tough right now. Nice weather - about 45 degrees.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.75 | 0.00 | 0.00 | 0.00 | 8.75 |
| easy 30 minutes b4 work on Pennsy Trail
easy 5 at lunch - 40 minutes
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| Brooks Adrenaline - Navy Miles: 8.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles TM walk. were's the fire!?
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| Brooks Adrenaline - Navy Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 4.00 | 0.00 | 4.00 |
| 4 mile "race" - 6:30 pace felt awful. Mill RAce park - 4x1mile loops for donations for Sidekicks.
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| Brooks Adrenaline - Navy Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.92 | 0.00 | 0.00 | 0.00 | 3.92 |
| Easy 3.92mi. - 28:16. No fitness
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| Brooks Adrenaline - Navy Miles: 3.92 |
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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 2 mi. b4 work
easy 3mi. at lunch
gotta start this training soon
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| Brooks Adrenaline - Navy Miles: 5.00 |
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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. - 42:17
Off work until 1/2/19. good time to start spring marathon training
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| Brooks Adrenaline - Navy Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 9.00 | 0.00 | 0.00 | 14.25 |
| 14.25 miles in am - 1:45:15 total. Out and Back to MRace park. Cold outside and overcast - Snow? :)
3x3AT(ish): 7:03, 7:01, 7:10 // 0.5 jog // 6:51, 6:49, 6:47 // 0.5mi. jog // 6:40, 7:04, 6:40
Solid effort and good confidence builder considering this was first workout since... IDK when.
Let's get it on!
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| Brooks Adrenaline - Navy Miles: 14.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| AM - slow 10.1 miles tipton lakes out and back. Cold and not fit at all. 8:30 pace
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| Hoka Clifton 5 Miles: 10.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.10 | 4.00 | 1.00 | 0.00 | 6.10 |
| 6.1 miles in AM after the festivities. Kids got bikes.
5mi. Cutdown - 7:30 down to 6:40 pace.
Yep - not fit. Also started doing the core and other body weight exercises.
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| Brooks Adrenaline - Navy Miles: 6.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| easy 12 miles in the am - about 8:30 pace. cold out there. did some more strength stuff after. got pretty hungry at the end.
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| Brooks Adrenaline - Navy Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.43 | 0.00 | 0.00 | 0.00 | 17.43 |
| Long Run in the rain. tested out a new Columbia rain jacket - 2 thumbs up. 17.43 miles on some very fatigued and sore legs - 2:34.
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| Hoka Clifton 5 Miles: 17.43 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| am - easy pace for 8 miles. very sore. going for 100 mile week
pm - 9 mile out and back to Centra Bank. Nice weather getting worse throughout the day.
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| Brooks Adrenaline - Navy Miles: 17.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.70 | 4.30 | 0.00 | 0.00 | 21.00 |
| Long Run this morning in the returned cold weather.
10x (3min. On / 2min. Off) fit within the last hour. The "On" was only about 7 min. pace at best, but, was definitely flirting with TH effort. Almost got my 100 mile week in the books (Mon. - Sun.)
21 mi. total - 2:52:41
Boy, that winter weight is slow to come off - I mean, it has been almost a whole week.
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| Brooks Adrenaline - Navy Miles: 21.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.41 | 0.00 | 0.00 | 0.00 | 16.41 |
| 9AM - easy 9 mile loop around CR 150, Deaver, 400, 200. 1:18. Cold in IN
7PM - easy 7.4 miles to finish out the 100 mile week. 1:05. Cold and Dark. Had to stop at 3 miles to really motivate myself to get that last 4mi. Ate chips and a lara bar, with some sweat tea.
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| Hoka Clifton 5 Miles: 7.41 | Brooks Adrenaline - Navy Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM - easy run in the rain. Good thing Santa Mommy got me a nice rain jacket. 9 miles - 79:17
PM - very sore/fatigue shake out run: 3miles in 30 min.
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| Hoka Arahi Miles: 7.40 | Hoka Clifton 5 Miles: 9.00 | Brooks Adrenaline - Navy Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2856.05 | 480.01 | 209.36 | 7.10 | 3552.52 |
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| Saucony A5 - Green Miles: 15.30 | Hoka Arahi Miles: 943.15 | Saucony Iso Miles: 51.80 | Hoka One Infinite Miles: 152.00 | 17 - Salomon Speedcross 3 - Black Miles: 13.60 | Blue Clifton 4 Miles: 762.15 | Red Peregrine Velcro Miles: 150.80 | Saucony Kinvara 6 - White Miles: 6.00 | Red Peregrine NO Velcro Miles: 127.60 | Hoka Clifton 5 Miles: 863.17 | Brooks Adrenaline - Navy Miles: 338.07 |
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