| 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 | | 17.86 | 8.71 | 11.25 | 0.75 | 38.57 |
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| Saucony Guide 7 Miles: 19.35 | New Balance 870v3 Miles: 19.23 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Easy 2 mi. Shakeout
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| Saucony Guide 7 Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 2.00 | 3.00 | 0.00 | 7.00 |
| lunch - 30 minutes of circuits: PU, core, rowing machine, squats and lunges. Heart rate got up and stayed up.
PM: evening - 60 degrees and sunny with some wind. 3 x TH efforts - 2, 2, 1 mi. Pretty slow.
7mi. total - 50:20
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| Saucony Guide 7 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.62 | 0.00 | 4.62 | 0.25 | 7.49 |
| PM - Track Tues. - 2k,400 / 1200,400 / 1k,400 / 2k,400 - Alt. between 10k and 1mi. pace
This was about 5:40 pace and 5:10 pace. Last 400 was 70s. Great group today. I fell off near the end of the longer intervals. 5:40 probably a bit faster than my 10k pace.
A bunch of people out in the nice weather today. Windy, but, sunny, and 60 deg.
7.5 mi. total - 49:37
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| New Balance 870v3 Miles: 7.50 |
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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 |
| Lunch time circuits at gym - 30 minutes.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| PM easy 6 miles
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| Saucony Guide 7 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.35 | 0.00 | 0.50 | 0.50 | 4.35 |
| PM: Warm, but, rainy. 30minutes with 8x200m at Southside Elem. track. Started at 1mi. pace and cut down to all out sprint on last one. 35 sec. down to 26 sec.
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| Saucony Guide 7 Miles: 4.35 |
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| | Race: |
Arc's I Can! 5k (3.107 Miles) 00:17:54, Place overall: 3, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.89 | 6.71 | 3.13 | 0.00 | 11.73 |
| AM - Series 5k Race. About 40 degrees and sunny this morning. Got there early and put in some MP miles before the race. WU 1.63 miles, then ran the course plus some additional side roads at MP - 4.5miles in 29:15.
~5 minute recovery walking around and chatting, toe the line, and into 5k race. Felt like good controlled pace/effort for mile 1 - 5:35. Alone in 3rd. Mile 2 - I struggle with 5:41. It shows in mile 3 - 5:56. Good kick with 5:14 pace for partial. 0.13 - 0:41.
~5 minute recovery walking around and chatting with 1st and 2nd place guys. 2nd place guy is from Utah - Jordan Elliss. Luke won in 16:47. He and I put in some more miles after the race at around MP (my MP) - 2.2 miles - 14:40.
11.7 miles total
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| New Balance 870v3 Miles: 11.73 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.86 | 8.71 | 11.25 | 0.75 | 38.57 |
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| Saucony Guide 7 Miles: 19.35 | New Balance 870v3 Miles: 19.23 |
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