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Sun Run 5k

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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.

 

Favorite Blogs:

Miles:This week: 0.00 Month: 51.00 Year: 1081.89
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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
54.220.005.610.5060.33
Blue Nishiki 10 Speed Bike Miles: 29.25Brooks Ravenna 3 - Red Miles: 60.33
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.440.000.000.008.44

Traded in the silly Nike GPS and got a big boy watch :)  Garmin Forerunner 410 -- Awesome!!

This watch is ridiculous! :)  Sorry, this is news to me after having a Bowflex an then that Nike thing for a week or so. 

Anyway -- a couple of 4-5 mi. recovery jogs today and an easy 30 minute bike ride in the evening.

12:45p:  4 mi. - 34:49,

4:30p: 4.14 mi. - 31:41,

soak in the pool (brrr - cold water)

5:19p: 0.3 jog back home

8:11p: 7.35 mi. bike - 31:49


Blue Nishiki 10 Speed Bike Miles: 7.35Brooks Ravenna 3 - Red Miles: 8.44
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

Got the bike tire fixed and learned how to change the back tire.  Apparently its possible, but still rather difficult :)  Thank you Bike Station employee from Kentucky :)

5p: 4 mi. - 35:53,

7:30p: 6 mi. Bike to Harrison Lake - 24:16, 3 mi. - 22:36, 5.9 mi. bike back home - 20:43

I've been tired and extremely sluggish on the runs right after work, but feel good on the runs/workouts after dinner.  Strange

Blue Nishiki 10 Speed Bike Miles: 11.90Brooks Ravenna 3 - Red Miles: 7.10
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.340.002.000.5012.84

Wow - this new Garmin watch is awesome!  

4 PM: run over to middle school track, track workout (8x400m, 4x200m), run back home (with additional 0.92 mi.)

 

Split
       Time
      Distance

     
Avg Pace
Summary        1:36:50.3            11.92

         8:08
1  33:09.8 4.00

8:17
21:37.2 0.25

6:29
31:06.9 0.12

9:18
41:11.2 0.25

4:45
51:07.6 0.12

9:24
61:14.3 0.25

4:57
71:07.7 0.12

9:24
81:16.4 0.25

5:06
91:07.5 0.12

9:23
101:17.8 0.25

5:11
111:09.3 0.12

9:38
121:14.4 0.25

4:58
131:13.5 0.12

10:13
141:20.1 0.25

5:21
151:19.5 0.12

11:03
161:19.8 0.25

5:20
171:17.7 0.12

10:48
18:37.8 0.12

5:15
191:06.1 0.12

9:11
20:35.0 0.12

4:51
211:04.2 0.12

8:55
22:32.3 0.12

4:30
231:14.0 0.12

10:17
24:34.5 0.12

4:47
251:22.8 0.12

11:30
2636:33.1 4.00

9:08

Brooks Ravenna 3 - Red Miles: 12.84
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.850.000.000.0012.85

Slow pace today - get in the mileage...

12.85mi. after work - 1:54:27

It was a beautiful day today, that much is certain.  Still lovin this watch :)

 

Brooks Ravenna 3 - Red Miles: 12.85
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off today - Red Hot Chili Peppers concert tonight in Louisville!

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.460.000.500.006.96

PM run: Easy 7 with dog around neighborhood w/ 200m strides. - 56:05

Crossroads Series 5k tomorrow morning here in town.

Brooks Ravenna 3 - Red Miles: 6.96
Weight: 0.00
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Race: Sun Run 5k (3.11 Miles) 00:18:27, Place overall: 10, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.030.003.110.0012.14

Sun Run 5k in Columbus, IN.  8a this morning - about 60 degrees this morning.  This is a flat course that I thought I was going to do better on.  The late night on Thursday at the concert played a part in this performance, I think.  Goal was to break 18:00 today - on pace through 2 mi., then the legs felt like they were extremely tight and tired. 

18:27.3 w/ splits: 5:40.5, 5:56.5, 6:06.6, 0:43.6

AM: easy 3.32 mi. w/ dog - 28:08,

mod. 5.11 mi. 39:37, legs are hurting pretty bad

PM after dinner: 10 mi. bike - 33:37 (17.9 mph)

Blue Nishiki 10 Speed Bike Miles: 10.00Brooks Ravenna 3 - Red Miles: 12.14
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
54.220.005.610.5060.33
Blue Nishiki 10 Speed Bike Miles: 29.25Brooks Ravenna 3 - Red Miles: 60.33
Weight: 0.00
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