| 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 | | 41.80 | 3.50 | 10.60 | 0.00 | 55.90 |
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| Vilano Road Bike Miles: 12.10 | New Balance 870v3 Miles: 6.50 | Elliptical Miles: 2.50 | 12 - Saucony Kinvara 4 - Neon Miles: 4.50 | Saucony Guide 7 Miles: 16.60 | Saucony A5 - Green Miles: 3.50 | Ravenna 5 - Red Miles: 11.80 | Saucony Kinvara 5 Miles: 13.00 |
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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 |
| 12.1 miles on the bike - 47:53. Windy and sunny out. Recovery will be quick from this marathon. Not feeling too bad.
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| Vilano Road Bike Miles: 12.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| easy lunch run jog to gym TM, 20 min. core work, and jog back to work - 5k in 29:30.
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| New Balance 870v3 Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.90 | 0.50 | 3.00 | 0.00 | 11.40 |
| PM: lunch runing and XT/Strength - run to gym from work and ran into one of the Quagff gals run down US 50 the other way - jogged with her about 3.5 miles and back to work. Beautiful day - 60 deg. and sunny
Another hour and left for gym - elliptical into circuits (abs, lunges, PUs, rows) and back to elliptical/stairclimber (?) for 10 more minutes and onto TM for 2.5 miles in 20 minutes with 4xhill pushes - 8% @ 8mph really got some sweat going!
PM: Track Tuesday - 3x(4x400m @5k) w/ 30 sec. rest. - 80,78,77,76, 76,76,76,75, 76,72,75,72
Cooldown and I'm very sore. Good group - Fisher, Chase McQueen, and I ran together. Barely hanging on to the last 2 reps.
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| Elliptical Miles: 2.50 | 12 - Saucony Kinvara 4 - Neon Miles: 2.50 | New Balance 870v3 Miles: 3.40 | Saucony Guide 7 Miles: 2.00 | Saucony A5 - Green Miles: 3.50 |
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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 |
| AM: lunch run from work - 4mi. very slow and fatigued - about 9 min. pace
PM: slow jog around the neighborhood - 2 mi. at even slower pace. Again with the too much pizza excuse.
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| 12 - Saucony Kinvara 4 - Neon Miles: 2.00 | Ravenna 5 - Red Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 3.00 | 4.50 | 0.00 | 14.90 |
| AM: 50 degrees and windy.
6mi. cutdown - WU, then AT down to LT effort - 7:16, 6:46, 6:28, 6:11, 5:54, 5:43.
Stupid HR monitor is broken (low battery?)
7mi. total - 48:19
PM: 2 x TH Hill efforts (5:01, 4:30) - Long hills on Carr Hill East going for a Strava segment - 0.75mi. hills about 2-4% grades.
7.8 miles total - 57:34
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| Ravenna 5 - Red Miles: 7.80 | Saucony Guide 7 Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| PM: TM miles at the gym - 5 miles - 40 min. Killed it on some serious strength training afterward. Spent a solid 25 minutes doing core, legs and dips, pull downs, etc.
PM2: 2.5 miles stroller push
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| Saucony Guide 7 Miles: 7.50 |
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| | Race: |
Kate Mcburnett 5k (3.107 Miles) 00:18:23, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.90 | 0.00 | 3.10 | 0.00 | 13.00 |
| AM: Series race starting at Mill Race Park. Jogged from the house to the park down SR 11 - 3.7 miles - 28:30.
5k race - decent go at it a week after marathon and just digging in to some good training days.
5:43, 5:49, 6:08, 6:55 pace for partial. Alone in second place behind Luke and 1 minute or so ahead of the 3rd place guys. 5k race - 18:23. Always fun at these series races with all the friends and familiar faces. Really makes it worth while to show up even when I'm not in tip top shape.
On aside note, I started tracking the calories again to get the weight back down.
Jogged home afterward - 6.2 miles - 49:28
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| Saucony Kinvara 5 Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 41.80 | 3.50 | 10.60 | 0.00 | 55.90 |
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| Vilano Road Bike Miles: 12.10 | New Balance 870v3 Miles: 6.50 | Elliptical Miles: 2.50 | 12 - Saucony Kinvara 4 - Neon Miles: 4.50 | Saucony Guide 7 Miles: 16.60 | Saucony A5 - Green Miles: 3.50 | Ravenna 5 - Red Miles: 11.80 | Saucony Kinvara 5 Miles: 13.00 |
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