| 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 | | 72.32 | 4.00 | 5.25 | 1.75 | 83.32 |
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| Brooks Ravenna 3 - Red Miles: 22.00 | Brooks Ghost 4 - Red Miles: 20.57 | Saucony Mirage - Black And Red Miles: 19.33 | Brooks Ravenna 3 - Orange Miles: 10.00 | Saucony Kinvara 2 - Black/Gold Miles: 6.25 | Brooks Glyerin 10 - Blue Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 4.00 | 0.00 | 0.00 | 12.00 |
| Early PM treadmill run at the gym: Started it off slow at 7mph and let the legs really loosen up at easy pace for a while (~4.5mi.), cranked it up to MP for the AT buildup run similar to the coaching that I saw old man Salazar give Rupp (the day after his 3:50 mile :)) 4 mi. AeroThreshold BU start at MP: 9.3mph cut down to 10k pace @ 10.2mph. 25:35 for 4 mi. - Bad thing about treadmills is no splits or data to see afterward. 30 min. legs&core - really working on the abs. 3 mi. easy shaking it out - 25:00
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| Brooks Ravenna 3 - Red Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.57 | 0.00 | 0.00 | 0.00 | 20.57 |
| Long slow run today - neighborhood loop, house to Grandview, Grandview Loop with the group. Running with the group helped to distract me in to running in the lower 7:00's for the last 10 or so, at least. 5 of us today in the 55 degree weather. Long and painful today, otherwise. 20.57mi. - 2:41:04 To make myself feel better I weighed myself afterward :) Amazingly, I weigh much less after long runs... :)
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| Brooks Ghost 4 - Red Miles: 20.57 |
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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 |
| PM treadmill run at the gym. IU vs. Mich St. on the TV. recovery miles and core work today after yesterday's LSD 8 mi. in 63:05, 15 minutes of abs, 2 mi. shakeout - 17:30
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| Brooks Ravenna 3 - Red Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 0.00 | 4.25 | 0.00 | 10.00 |
| PM treadmill at the gym: I'm really wanting to hone in on the difference between 5k pace and 10 k pace and finishing in each race with a strong last half mile. The good news is that the 1 mile rep and 0.75mi. rep felt good after the 2 miles and short(ish) recovery.
WU, 2 mi. @ 10.5mph - 11:25, rec. 0.25@ 7.5mph (2min.), 1 mi. @ 10.7mph - 5:36 ,rec. 0.25@ 7.5mph (2min.), 0.75mi. @ 11mph - 4:05, rec. 0.25@ 7.5mph (2min.), 0.5 mi. @ 11.2mph - 2:40, CD 10 mi. total - 70:18
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| Saucony Mirage - Black And Red Miles: 10.00 |
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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 |
| PM - easy 10 mi. on the treadmill at the gym. Recovery pace - 7mph - the whole way. Nice and easy with drills and a few short bursts afterward. Wintry mix and 25 deg. tonight, 52 deg. tomorrow - welcome to Indiana... |
| Brooks Ravenna 3 - Orange Miles: 10.00 |
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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 |
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AM: Easy 7.33 mi. at the gym with a couple strides building up to mile pace. - 60 min. light core and stretching afterward.
PM: treadmill at home - 2.67 mi. super easy to round out to even 10 today
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| Saucony Mirage - Black And Red Miles: 7.33 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 1.00 | 1.75 | 10.75 |
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AM: easy 2 mi. jog around the hood with my dawg - about 11 minute pace :)
PM: Time trial day with the group:
WU - 1.5 mi. w/ strides, 1mi. - 5:10 - Going out in 1:15 for first 400m didn't really help me much. At around 600m, the legs felt very heavy and I began to struggle with the pace. Full recovery - 800m jogging 800m - 2:26. Again, 400m was 0:69, but I could not sustain. Full recovery - 800m jogging 400m - 1:02. Slower than last attempt - attribute this to the strenuous 1mi. and 800m. Full rec., 2x800m threshold - 2:46, 2:45 Cooldown a lap. This is difficult with the group, didn't really get to do all I wanted to do, but it was good to have people there to run with. PM2: slow 2.5mi. on the treadmill before the UK game - Go Cats
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| Saucony Mirage - Black And Red Miles: 2.00 | Saucony Kinvara 2 - Black/Gold Miles: 6.25 | Brooks Glyerin 10 - Blue Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 72.32 | 4.00 | 5.25 | 1.75 | 83.32 |
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| Brooks Ravenna 3 - Red Miles: 22.00 | Brooks Ghost 4 - Red Miles: 20.57 | Saucony Mirage - Black And Red Miles: 19.33 | Brooks Ravenna 3 - Orange Miles: 10.00 | Saucony Kinvara 2 - Black/Gold Miles: 6.25 | Brooks Glyerin 10 - Blue Miles: 2.50 |
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