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Week starting Apr 19, 2015

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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
59.025.505.060.0069.58
New Balance 870v3 Miles: 14.00Saucony Guide 7 Miles: 22.00Saucony Kinvara 5 Miles: 33.60
Weight: 152.40
Sun, Apr 19, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.504.500.000.0012.00

AM: Jude and I at home while mommy and new baby Sawyer at hospital still.  Laid Jude down for his nap and cranked out last long(ish) run before Louisville (hopefull get to run it next Saturday) on home TM.  Watched the rainy yet warm day out the window from inside - about 70 degrees in our house now that AC is fixed)  93:45 total with 30 min. AT.  30 min. ranged from 7:12 to 6:40 pace and felt okay.  With this in mind, I will definitely go with my previously concieved plan on Saturday - 6:40 pace thru first half and hilly Iroquois park and try to negative split once out of park.

Good luck to Boston Marathoners tomorrow

 

New Balance 870v3 Miles: 12.00
Weight: 151.00
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Mon, Apr 20, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM: 4 mi. easy during Boston coverage.  Caught the end of the race.  What a great day for US marathoners.  Think next year is my year! 

Saucony Guide 7 Miles: 4.00
Weight: 0.00
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Tue, Apr 21, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.621.001.860.009.48

AM: 5 miles on TM while the kid naps w/ 1mi. at MP - 40:40 total

PM: Track Tuesday - 10x300m @ 2mi./1mi. alt, with 100m rec. jog. 4.5 mi. total.  Quick and dirty.  Good turn over in the wind. Danny, Danny and I

Saucony Guide 7 Miles: 5.00Saucony Kinvara 5 Miles: 4.50
Weight: 153.80
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Wed, Apr 22, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.800.003.200.0011.00

AM: TM run at the gym - 4mi. easy - 31:50.  Lots of sweat.  I am tired from the lack of sleep.

PM lunch run at the gym on TM: 5 mi. w/ 20 min. cutdown.  9.1mph up to 10.3 mph.  Again lots of sweat.  Feeling pretty good actually. 35:43 total

PM neighborhood shakout - 2 mi. at 9min. pace

New Balance 870v3 Miles: 2.00Saucony Guide 7 Miles: 9.00
Weight: 0.00
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Thu, Apr 23, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM: gym - 15 minutes strneghtening and flexibility stuff - rows, PUs, lunges, planks, stretch, stretch, stretch.  2mi. easy on TM with drills and messing around with runnig up on my toes some more.

Saucony Guide 7 Miles: 2.00
Weight: 0.00
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Fri, Apr 24, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

easy 2 mi. around the hood.  Derby Fest. tomorrow

Saucony Guide 7 Miles: 2.00
Weight: 0.00
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Sat, Apr 25, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
29.100.000.000.0029.10

4:45 am start for my drive time to Louisville - Met the Quaff team at the hotel - close to start line in downtown Louisville.  Jogged about 2 miles

Derby Fest marathon - pacing and taking it as it came on this run.  Plan was to go with 1:27-1:28 half pace with Quaff girl and Quaff group.  Little real training and  no expectations makes it fun!  This race goes through Churchill Downs and a lot of downtown Louisville.  Other than a spot where the full merges back with the full and halfers come over in to full water stop land, it was very smooth logistically.

Started raining after splitting off from half marathoners at mile 20.5, and it got to be a mental test...  I failed that ! 

It was okay - good long run and measuring stick for this summer and Fall.  Good beers and good friends afterward :)

26.2 mi. Long Run - 3:02:11   Check out Strava link for the split action.

Saucony Kinvara 5 Miles: 29.10
Weight: 0.00
Comments(1)
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
59.025.505.060.0069.58
New Balance 870v3 Miles: 14.00Saucony Guide 7 Miles: 22.00Saucony Kinvara 5 Miles: 33.60
Weight: 152.40
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