| 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 | | 43.00 | 4.25 | 11.70 | 0.25 | 59.20 |
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| Brooks Ravenna 3 - Red Miles: 22.20 | Brooks Ravenna 3 - Orange Miles: 21.00 | Brooks Glyerin 10 - Blue Miles: 8.00 |
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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 |
| PM easy 4 on the treadmill with 10 minutes of corework |
| Brooks Ravenna 3 - Red Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 1.00 | 3.00 | 0.00 | 12.00 |
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PM 1 Treadmill Run at gym: 1 mi. WU - 8mph, 3x1mi. buildups (0.25 mi. @ 10.0mph, 0.25 mi. @ 10.2 mph, 0.25 mi. @ 10.4 mph, 0.25 mi. @ 10.6) with 0.25 mi. rec. jog (8mph), 2x0.25 mi. @11.0 mph, recovery and then finish with 1 mi. MP - 9.2 mph 8 mi. - 53:00 20 minutes of core work - all abs and back. More screaming meat heads tonight :(
PM 2 Treadmill Run - 4 mi. easy after dinner - 34:20
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| Brooks Ravenna 3 - Orange Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 2.25 | 0.00 | 0.00 | 8.00 |
| PM1 - TM at Seymour Fit: 8mph the whole way with increasing the incline:
1.5 WU, 3x 0.25mi@4%, 0.25mi@5%, 0.25mi.@6%, w/ 0.25mi. rec. CD Louisville 50k trail run is pretty hilly, I hear. The winning time from last year was 4:46 (over 9min./mi.) :)
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| Brooks Ravenna 3 - Red Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| PM treadmill run at Seymour Fit: 9mi. @ 7-7.5mph for 20 min., 7.5-8.5 mph for 40 min. easy CD for 8 min. 9 mi. - 67:43
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| Brooks Ravenna 3 - Orange Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 1.00 | 3.50 | 0.25 | 8.00 |
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PM T.M. workout: WU, 2mi.@10k - 10mph, 0.5mi.rec.MP - 9.2mph, 1 mi.@5k - 10.3mph, 0.5mi. Rec., 0.5mi.@2mi. - 11mph, 0.25mi.rec., 0.25 mi.@1mi. - 12mph up to 12.5mph, CD
8mi. total - 54:15
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| Brooks Glyerin 10 - Blue Miles: 8.00 |
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| | Race: |
Frosty trails 5.2 (5.2 Miles) 00:35:15, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 5.20 | 0.00 | 18.20 |
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Was going to do some trail running this morning and saw this low key trail race close to home. Pretty tame on the elevation profile, but muddy and apparently confusing to a lot of the runners. A bunch of the front pack in front of me and behind me apparently missed a turn and ran longer. There's was one guy about 30 seconds ahead of me at 2 miles and I never saw him again after a fork that was marked diverged. Oh, well - I would've been second anyway. :) decent effort - the pace was under 7's with a fair amount of climbing and technical portion through the mud to contend with. AM: WU - jogging/drills ,5.2 trail race - 35:15, CD - jogging PM: 3.35 jog w/ indy - 25:53 PM2: 7 mi. easy - 54:47
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| Brooks Ravenna 3 - Red Miles: 10.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 43.00 | 4.25 | 11.70 | 0.25 | 59.20 |
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| Brooks Ravenna 3 - Red Miles: 22.20 | Brooks Ravenna 3 - Orange Miles: 21.00 | Brooks Glyerin 10 - Blue Miles: 8.00 |
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