| 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 | | 29.50 | 7.50 | 6.70 | 0.50 | 44.20 |
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| Blue Nishiki 10 Speed Bike Miles: 32.40 | Brooks Ravenna 3 - Blue Miles: 44.20 |
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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 |
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Off running - xtrain day
20 miles on bike - out to Grandview Lake - what a nice ride - 7 miles to the lake, 6 miles around, 7 miles back
Learned a lot about the gears on my bike :) For example - it has another gear that gets me going about 5 mph faster :) I also suck at changing the gears at the correct time on hills...
Oh well - I plan on riding a lot more. |
| Blue Nishiki 10 Speed Bike Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.50 | 7.00 |
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to give myself a boost (to wake up :)) at work, I sometimes will do some light core stuff in my cublicle throughout the day: Today - 20 PU, 50 crunch, 20 lunge, 20 back (superman arm/leg raises)
x-train/strength building day:
PM bike-run-bike:
6.2 mi. easy bike over to Mill Race Park (25:51),
5 mi. w/ 0.5 mi. up water tower steps x 2 and steep hill running x 5 - call it approx. 0.5 mi. of VO2 max (45:49)
6.2 mi. bike back to house (25:58),
2 mi. super easy in the grass with the dog (18:22)
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| Blue Nishiki 10 Speed Bike Miles: 12.40 | Brooks Ravenna 3 - Blue Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| off today - easy mile jog with dog |
| Brooks Ravenna 3 - Blue Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 5.00 | 0.00 | 0.00 | 12.00 |
| PM Run - A little chilly today: 3 mi. build - WU, 5 mi. tempo, 4 mi easy - (8:05,7:45, 7:31, 6:47,6:48,6:50,6:30,6:50, 8:29,9:00,8:55,8:58) Legs feel a lot better after a day off :) Carmel Marathon is 10 days away - tempo feels nice and easy... :)
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| Brooks Ravenna 3 - Blue Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 2.00 | 0.00 | 0.00 | 9.00 |
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PM run around neighborhood and part of Saturday's 10 k course (across the street from my neighborhood :) )
4 mi. easy with the dog,
5 mi. around 10k course with 2 mi. at MP
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| Brooks Ravenna 3 - Blue Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.50 | 0.50 | 0.00 | 4.00 |
| PM run with dog - Easy 4 mi. w/ strides. 10k race tomorrow here in town if the weather holds. |
| Brooks Ravenna 3 - Blue Miles: 4.00 |
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| | Race: |
Caring Parents 10k (6.2137 Miles) 00:37:55, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 6.20 | 0.00 | 11.20 |
| 8:30 am 10k in Columbus starting at Southside Elem. - delayed 1 hr. from weather. 1.25 mi. jog over to school from house misc. jogging and stretching to stay loose, race started at 9:40am 10k PR - Tim and were alone the whole way - he pulled away around mile 4.5 with a couple of sub 6's on the hills (6:05,6:15,6:08,6:02,6:00,6:10,1:15) - 37:55 - PR
easy cool down jog with a couple of the regulars, then a 1.25 jog home and 1 mi. easy with the dog
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| Brooks Ravenna 3 - Blue Miles: 11.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 29.50 | 7.50 | 6.70 | 0.50 | 44.20 |
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| Blue Nishiki 10 Speed Bike Miles: 32.40 | Brooks Ravenna 3 - Blue Miles: 44.20 |
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