| 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 | | 35.44 | 8.30 | 10.11 | 1.27 | 55.12 |
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| Ravenna 4 - Black And Red Miles: 22.84 | Swimming Miles: 0.25 | Brooks Glyerin 10 - Blue Miles: 6.50 | New Balance Trail - Black Miles: 2.65 | Vilano Road Bike Miles: 34.56 | Saucony Kinvara 2 - Black/Gold Miles: 8.00 | Saucony Kinvara - White And Red Miles: 10.25 | 12 - Saucony Kinvara 4 - Neon Miles: 4.88 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.04 | 0.00 | 2.00 | 0.50 | 13.54 |
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AM: ~ 5 mi. over to track
Abbreviated track workout:
8x0.25 mi. @~ 1mi. pace - 73, 73, 74, 75, 75, 78, 75, 76 4x200m 90-95% - 31, 33, 31, 30 Time to focus on more even splits for these workouts... ~5mi. back home 13.54 mi. total - 1:40:28
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| Ravenna 4 - Black And Red Miles: 13.54 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 8.30 | 0.00 | 0.00 | 13.80 |
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AM: 70 degrees and sunny 4 mi. easy with the dog - 31:40, 0.25 mi. jog over to pool
400m lap swimming at the neighborhood pool - 12:10 (mostly freestyle (w/ head out of water)
0.25mi. slooow jog back to house. Swimming is exhausting! PM: Grandview Group Run - 3 guys today - solid pace throughout - MP for all but first mile. Sawmill and last hill got me again.
9.3mi. - 1:03:45 http://connect.garmin.com/activity/326121596 Now, to put this new bike together! :)
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| Swimming Miles: 0.25 | Brooks Glyerin 10 - Blue Miles: 4.50 | Ravenna 4 - Black And Red Miles: 9.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.65 | 0.00 | 0.00 | 0.00 | 2.65 |
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PM - just got the new road bike - Vilano road bike - road it and tweeked it for about an hour - 12.15 miles in 38:49 - decent effort on the way back - 20mph for about 5 miles hopped off and shook it out for 2.65 mi. - 20 minutes jog
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| New Balance Trail - Black Miles: 2.65 | Vilano Road Bike Miles: 12.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM: 8.41 mi. on the new bike - 29:35 PM: 90 degrees, sunny and hot! 8 mi. easy, picked it up on the second half - ended up at about MP - 1:03:25 total
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| Saucony Kinvara 2 - Black/Gold Miles: 8.00 | Vilano Road Bike Miles: 8.41 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 5.00 | 0.00 | 10.25 |
| PM track workout - 65-70 degrees and beautiful out today: 1.25mi. +strides over to the track, Yasso 800s: 10x0.5mi. w/ 0.25mi. rec. jog - 2:50, 2:49, 2:46, 2:48, 2:45, 2:44, 2:42, 2:42, 2:38, 2:38 Felt like the nice steady progression that the splits indicate 1 mi. CD back home
http://connect.garmin.com/activity/327440936
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| Saucony Kinvara - White And Red Miles: 10.25 |
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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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PM: went out to start an easy 4-6 mi. and was just hurting in all the wrong places from the beginning - rode the new bike instead - 14 mi.-45:00. ~18.7 mph
Long run early tomorrow morning. 5k Race in the big city (Indy)
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| Vilano Road Bike Miles: 14.00 |
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| | Race: |
Run for Ronald 5k (3.107 Miles) 00:18:08, Place overall: 10, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.11 | 0.77 | 6.88 |
| AM: 5k Race in Indy - a lot more competitive (realistic) than the local CR Races. warmup of 2 mi. jog, and some strides and pickups/drills Race was fun - Ronald McDonald was there asking runners at the front of the start what they were going to run (time) :) acouple of the guys next to me answered some craziness like 15 minutes, so I knew I was in the wrong place! :) Anyway, After the first mile, I was in about 20th place. Watch decided to go to power save mode right before the gun, so I had an inaccurate watch reading from the beginning. I think I was around 5:40 or so. This is where I felt like I was supposed to be before the race, but was really feeling gassed at that pace after the mile mark. I imagine the splits were horrible for both miles 2 and 3 - they felt awfully slow - lots of turns and corners to run around on the course started feeling taxing. I did put in another nice kick at the end and passed 2 guys. 18:08 - 5k Race equates to 5:51/mile, so I'll go with something like 5:40, 5:55, 5:55, 0:38
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| Brooks Glyerin 10 - Blue Miles: 2.00 | 12 - Saucony Kinvara 4 - Neon Miles: 4.88 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 35.44 | 8.30 | 10.11 | 1.27 | 55.12 |
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| Ravenna 4 - Black And Red Miles: 22.84 | Swimming Miles: 0.25 | Brooks Glyerin 10 - Blue Miles: 6.50 | New Balance Trail - Black Miles: 2.65 | Vilano Road Bike Miles: 34.56 | Saucony Kinvara 2 - Black/Gold Miles: 8.00 | Saucony Kinvara - White And Red Miles: 10.25 | 12 - Saucony Kinvara 4 - Neon Miles: 4.88 |
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