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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
39.9311.008.500.5059.93
Ravenna 4 - Black And Red Miles: 34.82Blue Nishiki 10 Speed Bike Miles: 25.95New Balance Trail - Black Miles: 8.35Saucony Kinvara 2 - Black/Gold Miles: 10.5012 - Saucony Kinvara 4 - Neon Miles: 6.26
Weight: 152.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.008.000.000.0016.00

AM Longish Run: 70 degrees and partly cloudy. Its not good when you already feel sluggish before you start.  I blame the half papa john's pizza, cheesesticks, chicken strips with chocolate chip cookies for dessert feast that I had last night :)

2 hr run w/ 8 mi. progressive: 7:00,7:00,6:57,6:47,6:35,6:37,6:33,6:23

3 mi. WU and 5 mi. easy after the progressive - back to the house with a sour stomach griping the whole way.  I feel sorry for anybody following me... :) 

16mi. total - 2:00

http://connect.garmin.com/activity/321766006

Getting a new road bike soon! 

 

Ravenna 4 - Black And Red Miles: 16.00
Weight: 151.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.350.000.000.004.35

Day off work today.  AM easy jog over to bike station to pick up old bike that I was going to trade in: 4.35 mi. - 37:03.  Bike back home the long way: 7.55 mi. - 27:56.

Blue Nishiki 10 Speed Bike Miles: 7.55New Balance Trail - Black Miles: 4.35
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.005.000.2510.50

PM track workout - 70 degrees and sunny.  A couple kids decided to play basketball on the basketball goals the stupid school put around the home stretch of the track.  They only got in the way about 4 times.

Start at 5k pace and cut down to 90-95%: 

2x1mi. - 5:41, 5:35 // 2x0.75mi. - 4:11, 4:09 //

2x0.5mi. - 2:41, 2:39 // 2x0.25mi. - 70,72 // 2x0.125mi. - 30,29 

Feeling good today, even with the basketball game obstacle in lanes 1-4.  

Saucony Kinvara 2 - Black/Gold Miles: 10.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM - bike to Chipotle and back - 1:05:40 - decent effort when not having to stop for traffic and flat tire.

easy 4mi. run - 32:00

Blue Nishiki 10 Speed Bike Miles: 18.40New Balance Trail - Black Miles: 4.00
Weight: 153.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - slow 7 miles, sped up a bit at the end - 56:35

Ravenna 4 - Black And Red Miles: 7.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.000.000.256.55

PM - 4 mi. moderate effort w/ 5x15-20 sec. sprints - 28:30

2.55mi. easy around the hood with the dawg after dinner - 20:50

 

Ravenna 4 - Black And Red Miles: 6.55
Weight: 0.00
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Race: Sun Run 5k (3.107 Miles) 00:17:41, Place overall: 4, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.033.003.500.0011.53

AM cross roads series race.  This field is a lot more competitive than the usual series races.  1st and second place were 15:3x.   Most of the usual field was there as well- with a special appearance by Mr. Nathan Frey!  :)  Good race today FREYGUY, and good MP miles afterward, as well. 

Off the start line, the usual group of about 10 go out and run about 5:30 mile 1 and then fade.  Slowly picked people off throughout the race and put in a nice little kick at the end to edge out an unknown guy for fourth - we were back and fourth for the last mile, and made it really fun...

5k Race - 5:42, 5:46, 5:49, 0:24.8 for 0.1 - 17:41

Usual WU w/ strides and CD, and then 3x1mi. at MP with Nathan - 6:49, 6:35, 6:32.  Awesome that we are targeting sub 3hrs for Marquette Marathon at the end of August!

PR for 5k + beat some people I don't usual beat + warm cinnamon rolls and coffee waiting for me at home = A good day! :)


Ravenna 4 - Black And Red Miles: 5.2712 - Saucony Kinvara 4 - Neon Miles: 6.26
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
39.9311.008.500.5059.93
Ravenna 4 - Black And Red Miles: 34.82Blue Nishiki 10 Speed Bike Miles: 25.95New Balance Trail - Black Miles: 8.35Saucony Kinvara 2 - Black/Gold Miles: 10.5012 - Saucony Kinvara 4 - Neon Miles: 6.26
Weight: 152.00
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