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Week starting Jan 06, 2013

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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.

 

Favorite Blogs:
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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Barefoot Running Lifetime Miles: 4.00
Swimming Lifetime Miles: 6.20
Elliptical Lifetime Miles: 81.50
Vilano Road Bike Lifetime Miles: 1216.95
Vilano Bike On Mag Trainer Lifetime Miles: 277.85
Red Peregrine Velcro Lifetime Miles: 314.94
Red Peregrine NO Velcro Lifetime Miles: 171.83
Saucony Kinvara 11 Lifetime Miles: 237.33
Blue Arahi 4.2 Lifetime Miles: 662.17
Nordictrack TM Lifetime Miles: 358.98
Hoka Bondi 7 Lifetime Miles: 325.22
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
50.503.005.000.0658.56
Brooks Ravenna 3 - Orange Miles: 19.56Brooks Ghost 4 - Red Miles: 8.00Saucony Kinvara 2 - Black/Gold Miles: 9.00Brooks Glyerin 10 - Blue Miles: 20.00Brooks Ravenna 3 - Red Miles: 2.00
Weight: 150.00
Sun, Jan 06, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

AM group run: the pace was as advertised on Facebook, even with the fast guys.  10.2 miles - 1:10:18 (according to another guys watch).  I didn't wear a watch this morning since I woke about 20 minutes before the run with 10 minutes drive to get there :) 

It was encouraging to run this pace after a long run day yesterday.  Under 7 minute pace felt easy/conversational today... :)

Plus - these guys are incredible resources: One of the guys is an IM guy (3 total) who is my age with a sub 10 hr Louisville IM under his belt, another is the winner of the CR run series from last year and an exceptional tri guy also, and the last is a 2:30 marathon / sub 15:00 5k guy.  

 

Brooks Ravenna 3 - Orange Miles: 10.20
Weight: 0.00
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Mon, Jan 07, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

PM: Easy 2 - 15:47

Brooks Ghost 4 - Red Miles: 2.00
Weight: 0.00
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Tue, Jan 08, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.302.000.000.069.36

35 degrees this evening.  PM group gun around Grandview.  4 of us today - good pace for everybody, picked up for last 2.3 miles to about MP - the effort was difficult to climb up Sawmill at this pce.  6 x strides - approx. 100 m

9.3 mi. - 1:03:22

Brooks Ravenna 3 - Orange Miles: 9.36
Weight: 0.00
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Wed, Jan 09, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - 6 miles recovery - super slow

Brooks Ghost 4 - Red Miles: 6.00
Weight: 0.00
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Thu, Jan 10, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.005.000.009.00

PM treadmill intervals:

Yasso 800s: 1.5 mi. WU, 10x0.5 mi. @ 10.6 mph (5:40/mi.), with 0.25 mi. rec. @ 8mph, CD 

2:50 marathon is the goal for April 7.  10x800 in 2:50 was achieved today = happy runner :)

9 mi. total - 58:50

Saucony Kinvara 2 - Black/Gold Miles: 9.00
Weight: 0.00
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Fri, Jan 11, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

AM Long Run: 55 degrees today and partly cloudy

20 miles - 2:43:43 - easy pace, a little painful when I got hungry at the end of the run, but a good first 20 mile LSD for the cycle...

Brooks Glyerin 10 - Blue Miles: 20.00
Weight: 150.00
Comments(1)
Sat, Jan 12, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.001.000.000.002.00

Helping TD a scholastic chess tournament all day today with my dad in Lexington.  Got in a moderate effort for 2 miles in the PM on UK's campus after we were done.  2nd mile was at about MP.

2 mi. - 14:02

Brooks Ravenna 3 - Red Miles: 2.00
Weight: 0.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
50.503.005.000.0658.56
Brooks Ravenna 3 - Orange Miles: 19.56Brooks Ghost 4 - Red Miles: 8.00Saucony Kinvara 2 - Black/Gold Miles: 9.00Brooks Glyerin 10 - Blue Miles: 20.00Brooks Ravenna 3 - Red Miles: 2.00
Weight: 150.00
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