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Week starting Jan 08, 2012

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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 Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
25.05	13.40	2.00	0.00	40.45

Brooks Ravenna 2 Miles: 40.45	Blue Nishiki 10 Speed Bike Miles: 14.10

Weight: 148.33

Sun, Jan 08, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Off today - Big week starting Mon.

Weight: 0.00

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Mon, Jan 09, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

48 deg. pm run - terrace lake, gravel rd, loops -- 8 mi. moderate pace - 56:44. 7:00 - 7:30 miles are feeling even more comfortable in the new shoes :) Brooks Ravenna 2

Brooks Ravenna 2 Miles: 8.00

Weight: 0.00

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Tue, Jan 10, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.45	0.00	0.00	0.00	6.45

Haven't been getting enough sleep - this stupid video game - Skyrim (actually its awesome) has kept me up late several nights :) - I know - poor me - a video game keeping up at night :)

Anyway - PM run-bike-run: 5.23 mi. - 39:49, bike 14.1 mi. - 54:19, shake out jog - 1.22 mi. -10:05

Blue Nishiki 10 Speed Bike Miles: 14.10	Brooks Ravenna 2 Miles: 6.45

Weight: 0.00

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Wed, Jan 11, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

easy 4 mi. - 32:00 - headache that lasted all day - run seemed to help a little...

Brooks Ravenna 2 Miles: 4.00

Weight: 152.00

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Thu, Jan 12, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.00	1.00	2.00	0.00	6.00

PM Treadmill miles at home -

1 mi. WU 8 mph w/ strides,

1 mi. - 9.6 mph (6:15), 0.25 rec. 7.5mph,

1 mi. 9.6 mph, 0.25 mi. rec.,

1 mi. 9.0 mph (6:40),

1.5 mi. CD

6 mi. - 42:45

Brooks Ravenna 2 Miles: 6.00

Weight: 148.00

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Sat, Jan 14, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.60	12.40	0.00	0.00	16.00

AM Treadmill workout at Anytime Fitness in Columbus - 17 degrees outside today :(

1 mi. WU

6.2 mi. - 43:45

1 mi. rec.

6.2 mi. - 49:00

1.6 mi. CD

Ouch! - this was tough today - the intent was to run 2 x 10k at MP

The first one was okay, second rep - not so good. Oh well, it was the longest hard run I have had since the marathons last fall. The weight is looking good, the speed is almost there for about 5mi. - 10k, now to get the mileage up... The goal is MP - 6:45s, rec./easy runs - 8:00s

Looks like I've got some work to do!

Good job Nathan on doing this at the end of your 70 mi. week!

Brooks Ravenna 2 Miles: 16.00

Weight: 145.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
25.05	13.40	2.00	0.00	40.45

Brooks Ravenna 2 Miles: 40.45	Blue Nishiki 10 Speed Bike Miles: 14.10

Weight: 148.33

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