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Week starting Mar 23, 2014

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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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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Barefoot Running Lifetime Miles: 4.00
Swimming Lifetime Miles: 6.20
Elliptical Lifetime Miles: 81.50
Vilano Road Bike Lifetime Miles: 1216.95
Vilano Bike On Mag Trainer Lifetime Miles: 277.85
Red Peregrine Velcro Lifetime Miles: 314.94
Red Peregrine NO Velcro Lifetime Miles: 171.83
Saucony Kinvara 11 Lifetime Miles: 237.33
Blue Arahi 4.2 Lifetime Miles: 662.17
Nordictrack TM Lifetime Miles: 358.98
Hoka Bondi 7 Lifetime Miles: 325.22
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
25.800.005.960.0031.76
15 - Brooks Glycerin 11 - Blue Miles: 24.75Vilano Bike On Mag Trainer Miles: 29.00Saucony Kinvara 2 - Black/Gold Miles: 3.3414 - Brooks Adrenaline GTS 14 - Blue Miles: 3.67
Weight: 151.00
Sun, Mar 23, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.750.000.000.0014.75

PM: Long run with Nathan in Columbus this afternoon.  Harrison Lake and back from house.  Ran in to Tim Proctor on the way back.  Quads are very sore from yesterday's race.  Worked some of it out, but got back into an uncomfortable state near the end of the run today.  Its in the 30's temperature wise again, which sucks.  Still - Nice run, good company.  14.75 mi. - 1:58:xx

15 - Brooks Glycerin 11 - Blue Miles: 14.75
Weight: 0.00
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Mon, Mar 24, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off - Quads are sore enough to warrant icing and a day off.

Weight: 0.00
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Tue, Mar 25, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.040.005.960.0010.00

PM: track workout with Quaff guys - Change of Pace workout

2x [2k, 400 / 1200,400 / 1k,400] - 7:17, 79 / 4:15,77 / 3:34,77 // 7:12, 80 / 4:19,76 / 3:32, 72

2min. rec./rest between longer interval and 400, and 4:00 rest/rec. between 400 and next long interval.  10k pace for longers, 2mile pace for 400s.  2k's were hardest.  Very windy day on the track.  Why is it 20 degrees at the end of MArch?

10mi. total - 1:15

15 - Brooks Glycerin 11 - Blue Miles: 10.00
Weight: 151.00
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Wed, Mar 26, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Left groin pain is past nagging inot injury mode after hard woprkouts, now - I have to take some down time.  Today was 12 miles on the bike trainer - 38 minutes.  No running :(

Vilano Bike On Mag Trainer Miles: 12.00
Weight: 0.00
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Thu, Mar 27, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.340.000.000.003.34

PM: can't stand it - got out and tried to jog - 3.34 miles slow and painful.  7 miles hard on the bike trainer - at least that doesn't hurt - 18:00 or about 23 mph.

Saucony Kinvara 2 - Black/Gold Miles: 3.34Vilano Bike On Mag Trainer Miles: 7.00
Weight: 0.00
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Fri, Mar 28, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.670.000.000.003.67

Tried to WU the legs before running to bar for the UK/UL game tonight - went hard for 3x2mi. on the bike trainer - 10 miles total in 28 minutes.  Jogged over to bar - 3.67 miles slow and not as painful.  Plenty of beers to drown my self pity.  UK won though!! Elite 8!!!

14 - Brooks Adrenaline GTS 14 - Blue Miles: 3.67Vilano Bike On Mag Trainer Miles: 10.00
Weight: 0.00
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Sat, Mar 29, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off today - rough night last night after Quaffing my weight in Busted Knuckle Stout beers.

Weight: 0.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
25.800.005.960.0031.76
15 - Brooks Glycerin 11 - Blue Miles: 24.75Vilano Bike On Mag Trainer Miles: 29.00Saucony Kinvara 2 - Black/Gold Miles: 3.3414 - Brooks Adrenaline GTS 14 - Blue Miles: 3.67
Weight: 151.00
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