| 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 | | 49.85 | 6.00 | 5.60 | 0.00 | 61.45 |
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| Brooks Ravenna 3 - Orange Miles: 32.00 | Brooks Glyerin 10 - Blue Miles: 18.30 | Saucony Mirage - Black And Red Miles: 7.15 | Saucony Kinvara 2 - Black/Gold Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Pretty sore today. PM treadmill at the gym - sadly enough, for about 4miles, 6mph was all the legs wanted to go without complaining. 4mi. slow, bathroom break and stretching, 6 miles at 7mph, 20 minutes of core and leg strength stuff, and 2 miles easy to finish up and shake out.
A decent progression of mileage buildup so far (for me, anyway) 75, 83 last week, and going for 90 mi. this week.
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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PM recovery miles outside - house to Tipton Lake and back: 10 mi. - 1:24:20 - off and on pace: 7:45 up to 8:30
Pretty sore in the usual problem areas, still, but a vast improvement over yesterday. Some light core and leg work afterward.
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| Brooks Glyerin 10 - Blue Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 6.00 | 0.00 | 0.00 | 10.00 |
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PM treadmill workout:
Cutdown workout at/around MP:
WU 1.5 mi. buildup to 1% incline @ 8.9 mph (6:45/mi. - MP -10sec),
1.5 mi. @ 8.9mph, 1.5 mi. @ 9.1mph (6:35/mi.), 1.5mi. @ 9.3mph (6:27/mi.), 1.5 mi. @ 9.5 mph (6:19/mi.)
CD up to 8.5 mi. - 60:00,
While I realize that treadmill running is not the same as outdoor running, I feel I've at least been taking advantage of the gym equipment while running inside this winter. I definitely sweat a whole lot more than I would in the 30 degree weather currently sticking around Indiana.
Today - 30 minutes of core and leg strengthening - did some sled pushes for the first time - wow, that exercise really gets your heart rate up! burpees, several sets of abs, lunges and squats.
Easy 1.5 mi. to shake it out and finish up the 10 mi. for the day. |
| 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 |
| PM treadmill easy miles - 10 mi.@~7mph the whole way - 1:26:00. 20 minutes of core work - all abs and hips |
| Brooks Ravenna 3 - Orange Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.65 | 0.00 | 2.50 | 0.00 | 7.15 |
| PM treadmill workout @ 1% incline: WU, 4x0.25mi.@10.2mph w/ 0.25mi. Rec. @8mph, 4x0.25mi.@10.4mph w/ 0.25mi. Rec. @8.2mph, 2x0.25mi.@10.6mph w/ 0.25mi. Rec. @8.4mph CD 7.15 mi. total - 50:40
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| Saucony Mirage - Black And Red Miles: 7.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| AM treadmill - easy 5.3 miles. 5k race and long run tomorrow. Maybe some easy miles tonight. |
| Brooks Glyerin 10 - Blue Miles: 5.30 |
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| | Race: |
Pink Power 5k (3.107 Miles) 00:18:10, Place overall: 8, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.90 | 0.00 | 3.10 | 0.00 | 7.00 |
| CR 5k race - slower course, forgot my watch, felt like a decent effort. |
| Saucony Kinvara 2 - Black/Gold Miles: 4.00 | Brooks Glyerin 10 - Blue Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 49.85 | 6.00 | 5.60 | 0.00 | 61.45 |
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| Brooks Ravenna 3 - Orange Miles: 32.00 | Brooks Glyerin 10 - Blue Miles: 18.30 | Saucony Mirage - Black And Red Miles: 7.15 | Saucony Kinvara 2 - Black/Gold Miles: 4.00 |
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