| 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 | | 57.24 | 6.00 | 11.00 | 0.00 | 74.24 |
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| Brooks Ravenna 3 - Orange Miles: 20.00 | Brooks Ghost 4 - Red Miles: 8.56 | Brooks Ghost 4 - Blue Miles: 17.18 | Brooks Ravenna 3 - Red Miles: 8.00 | Saucony Kinvara 2 - Black/Gold Miles: 10.00 | Saucony Mirage - Black And Red Miles: 3.00 | Brooks Glyerin 10 - Blue Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 2.00 | 5.00 | 0.00 | 20.00 |
| PM long run - treadmill at @ TLAC gym: WU, 4 mi. threshold: 9.3mph up to 11 mph (25:00), rec. jog, 2 x 5min. AT @ 10% incline ~ 6mph-7mph -- these really got the heart rate up! Easy pace (7.5 - 8 mph) up to 16 mi., 2 x 1mi. @ MP, CD 20 mi. total - 2:29:xx (these treadmills just show minutes after 99 :) ) It was good to get almost 2.5 hrs continuous run with some variation in speed and climbing. I feel like it is good prep for the hilly 50k coming up.
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| Brooks Ravenna 3 - Orange Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.56 | 0.00 | 0.00 | 0.00 | 8.56 |
| Super easy today - 8.56mi. -- 1:16 ~3.4 over to the gym, 30 minutes of core and light legs, 2 mi. on treadmill, and ~3.2back home the slightly shorter way.
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| Brooks Ghost 4 - Red Miles: 8.56 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.18 | 0.00 | 0.00 | 0.00 | 17.18 |
| 8 mi. out to start of group run near Grandview Lake - 1:02:09. Only 1 other guy showed up tonight... It was supposed to storm. Ran our course both us a little tired from recent training. 9.25 mi. - 1:03:52. I died going up Sawmill hill again. Got a ride home from Tim. (thank you!! ) |
| Brooks Ghost 4 - Blue Miles: 17.18 |
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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 |
| PM @ the gym - easy 8 mi. - recovery - 65:12. Some legs and core strength stuff ~20 minutes
Watched Michigan kill Northwestern and the start of IU/Purdue game
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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 | | 5.00 | 0.00 | 5.00 | 0.00 | 10.00 |
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PM Treadmill @ TLAC: It was snowing when I came in tonight. WU 1.5 mi., Yasso 800s workout - 10 x 0.5 mi. @ 10.6 mph (2:49.8 / 0.5mi.) with no incline w/ 0.25 mi. rec. @ 8mph, CD easy pace up to 10 mi. During the run, Danny Fisher (trainer and local high school track and field coach, and let's not forget that he is one of the best runners around :) and I chatted a bit about this particular workout, and it correlation to marathon time. Ultimately, our conclusion was that yasso 800s times generally indicated a marathon time plus 4 or 5 minutes. Unless there were just perfect conditions and of course accounting somehow for the other six days of the week of your other training . Danny mad the point hit home - He said last season he had done the workout at 2:23 / 800m avg. a couple times, while his marathon time was like a 2:30. This made me feel better about my 2:57 :) PS - I love it when the treadmill shuts off at the hour cutoff and I have to press the quick start and put the speed back up to where it was. Car was covered with an inch of snow when I came out.
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| Saucony Kinvara 2 - Black/Gold Miles: 10.00 |
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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 |
| PM - easy/off day today - easy 2 mi. TM at the gym, really wailed on my abs / core for about 20 minutes with various different crunch-type exercises, and then jogged another mile. Still baffled by the people I see at gyms that do nothing the whole time they are there. This younger guy literally jogged a half a mile (maybe) and then walked around the whole time I was there between the water fountain and a bench where he was texting or playing with his phone. Wait, check that, he did happen to cough right on the water fountain several times.
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| Saucony Mirage - Black And Red Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 4.00 | 1.00 | 0.00 | 7.50 |
| Feeling from the higher mileage this week. AM gym treadmill workout: 1.5 WU,4 mi. MP - 26:20 9.2 mph (6:35/mi.), 0.5 rec., 1 mi. @ 10k pace - 10.2 mph (5:56/mi.) 7.5 mi. total did some light core work, but hit it hard on about 20 minutes of drills - backwards running, high knees, butt kicks, lunges, 8x40m bursts to get the heart rate up - these were fun at the crowded gym!
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| Brooks Glyerin 10 - Blue Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 57.24 | 6.00 | 11.00 | 0.00 | 74.24 |
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| Brooks Ravenna 3 - Orange Miles: 20.00 | Brooks Ghost 4 - Red Miles: 8.56 | Brooks Ghost 4 - Blue Miles: 17.18 | Brooks Ravenna 3 - Red Miles: 8.00 | Saucony Kinvara 2 - Black/Gold Miles: 10.00 | Saucony Mirage - Black And Red Miles: 3.00 | Brooks Glyerin 10 - Blue Miles: 7.50 |
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