| 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 | | 47.10 | 0.00 | 4.50 | 0.00 | 51.60 |
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| Brooks Ravenna 3 - Red Miles: 8.00 | Brooks Glyerin 10 - Blue Miles: 18.80 | Brooks Ravenna 3 - Orange Miles: 17.80 | Saucony Kinvara 2 - Black/Gold Miles: 7.00 | Blue Nishiki 10 Speed Bike Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Perfect weather outside - a very revitalizing 60 degrees and partly sunny. Thank god. New Plan for this spring - Papa Johns 10 miler in Louisville, KY on April 6 instead of the Xenia, OH Marathon. Run spring marathon after baby is born. Keep putting the mileage and hard work as if I'm running Boston or one of the marathons in April/early May.
AM: 6 mi. easy - 51:33 - really slow recovery miles
PM: 8 mi. easy - 1:05:35- a little stronger, but still taking it easy.
After yesterday, I was a little worried that I had really hit a wall with training - felt like the start of that downward cycle of dead legs and nagging soreness/almost injury feeling... Don't know if it was the warm weather or just getting out there and working out the kinks, but the body felt great compared to yesterday. Still, no higher intensity stuff tomorrow unless the same amount of improvement occurs tomorrow as it did today.
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| Brooks Ravenna 3 - Red Miles: 8.00 | Brooks Glyerin 10 - Blue Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
| PM - 7.3 miles super slow - 70:30, 15minutes hard effort ab strengthening |
| Brooks Ravenna 3 - Orange Miles: 7.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 4.50 | 0.00 | 7.00 |
| PM track workout @ Northside with a huge group - 45 deg. a little windy. This was awesome - about 10 guys showed up to the track to do workouts together - 4 of us did mile repeats, 6 did 400 repeats. A lot of talent out there - not me :) Awesome and fun! Almost kept up on the milers with a couple of much faster runners. I can see how this could make everybody improve. Took me back to the good ole days in high school... :)
WU, 4x1mi. w/ 1 min. standing rest - 5:50, 5:50, 5:39, 5:38, 3 min. rec., 800m - 2:30, CD
The last rep felt like it was a lot slower, but only because 2 of the guys left me in the dust :)
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| Saucony Kinvara 2 - Black/Gold Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| OFF - nursing some wounds... | |
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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 |
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Still nursing some wounds - the left leg has about 3 spots that are feeling injury prone and very stiff, I'm thinking all due to IT band tightness? Anyway been using the foam roller and icing. Recovery time: PM: 3 mi. super easy jog on mostly grass - about 9 minute pace, foam rolling, core strengthening, stretching and more stretching. 6 mi. on the bicycle - 25 minutes - pushed it on the this to get the heart rate up. Strengthening exercises - core, legs, abductors... and more foam rolling and stretching. It seems like the left leg IT band hurts about twice as much as the right leg when I roll it out on the foam roller... I guess that is the intent? I have been icing sore spots since last summer, but have not seen nearly the same recovery results as with the roller.
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| Blue Nishiki 10 Speed Bike Miles: 6.00 | Brooks Glyerin 10 - Blue Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
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Off work - OBGYN with the wife - almost 35 weeks now! Foam rolling IT band for recovery and knee/lower back pain working already! Awesome... again, further testament to the importance of recovery as part of training... :)
AM - 40 deg. and cloudy: 6.5 mi. with a mod. 3mi. - 21:33. 50:44 total
30 minutes of foam roller and stretching, 45 min. of icing
PM - 50 deg. and cloudy: 4 mi. easy - 31:40 30 minutes of foam roller and core str.
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| Brooks Ravenna 3 - Orange Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.80 | 0.00 | 0.00 | 0.00 | 9.80 |
| AM: Easy pace, except on the hills. 9.8 mi. on the Big Woods course in Nashville, IN with a couple people from the team Quaff On race team. Apparently, the beer brewing company named Quaff On, is using several runners, myself included, to promote its product. We all have singlets/uniforms and other merchandise bearing the company name. The group of about 10 runners will form different relay teams throughout the year and race in relay events. Usually made up of about 5 guys per race team (depending on whoever can make it to the races), we will be competing in a couple different relay races, usually close to Indiana (mostly trail races). The run today was easy pace and a good end to the taper/recovery week - about 8:30 pace. Foam rolling and recovery tricks have worked. Thank the lord. Long run tomorrow, me thinks.
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| Brooks Glyerin 10 - Blue Miles: 9.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 47.10 | 0.00 | 4.50 | 0.00 | 51.60 |
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| Brooks Ravenna 3 - Red Miles: 8.00 | Brooks Glyerin 10 - Blue Miles: 18.80 | Brooks Ravenna 3 - Orange Miles: 17.80 | Saucony Kinvara 2 - Black/Gold Miles: 7.00 | Blue Nishiki 10 Speed Bike Miles: 6.00 |
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