| 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 | | 55.46 | 6.00 | 9.50 | 0.50 | 71.46 |
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| Brooks Ravenna 3 - Blue Miles: 71.46 | Blue Nishiki 10 Speed Bike Miles: 24.23 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.32 | 2.00 | 1.00 | 0.00 | 12.32 |
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2PM neighborhood loop, southside track run: 85 degrees, sunny 8 mi. - 4x800m(2HMP,2MP), 800m rec., 1mi. 5k pace | 1 | 8:20.1 |
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| 1.00 | 8:20 |
| | 2 | 7:44.4 |
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| 1.00 | 7:44 |
| | 3 | 7:42.3 |
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| 1.00 | 7:42 |
| | 4 | :56.8 |
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| 0.12 | 8:13 |
| | 5 | 3:39.7 |
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| 0.50 | 7:19 |
| | 6 | 3:04.2 |
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| 0.49 | 6:14 |
| | 7 | 3:20.3 |
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| 0.50 | 6:40 |
| | 8 | 3:09.6 |
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| 0.51 | 6:15 |
| | 9 | 3:26.5 |
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| 0.52 | 6:36 |
| | 10 | 3:27.9 |
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| 0.42 | 8:19 |
| | 11 | 5:55.7 |
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| 1.00 | 5:56 |
| | 12 | 8:56.6 |
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| 0.95 | 9:28 |
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5PM neighborhood run: easy 4.32 - 32:50
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| Brooks Ravenna 3 - Blue Miles: 12.32 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.07 | 0.00 | 0.00 | 0.00 | 9.07 |
| 4 mi. easy with the dog -33:34, 6mi. bike to Harrison Lake and its scenic hills - 22:23
mod. 5 mi. hill/trail running - 41:29
6mi. bike back to house - 20:01
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| Blue Nishiki 10 Speed Bike Miles: 11.93 | Brooks Ravenna 3 - Blue Miles: 9.07 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 2.50 | 0.50 | 14.00 |
| PM track workout: 4.5 mi. WU - run over to track, (36:22)
10x400m w/ 200m rec., (78,79,79,81,81,81,81,84,82,84)
4x200m w/ 200m rec, (39,38,42,41)
4.7 mi. super slow CD - run home (44:33) This was tough today! The 400s felt very hard after #4 which I think contributed to the last 3 slower reps, as well as the 200s at much slower pace than I would've liked. I was struggling to jog home :)
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| Brooks Ravenna 3 - Blue Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.52 | 0.00 | 0.00 | 0.00 | 5.52 |
| Sloow and in the grass - 5.5 mi. - prolly about 9 min. pace, but who cares. Recovery day |
| Brooks Ravenna 3 - Blue Miles: 5.52 |
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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 |
| PM: Recovery day Workout 6.2 mi. bike out to Grandview Lake - 25:42 easy 4 mi run around Grandview Lake - 32:22 6.1 mi. bike back home - 21:37 easy 2 mi. run w/ dog - 16:36 Good, fun, recovery day with some decent effort thrown in intermittently
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| Blue Nishiki 10 Speed Bike Miles: 12.30 | Brooks Ravenna 3 - Blue Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 1.00 | 0.00 | 6.30 |
| AM run around neighborhood: 6.3mi. w/ strides (4x400m @ 5k/mi. Pace -- 90,91,92,92) - 48:45 tot. |
| Brooks Ravenna 3 - Blue Miles: 6.30 |
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| | Race: |
Frankfort 5 Miler (5 Miles) 00:30:26, Place overall: 7, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 4.00 | 5.00 | 0.00 | 18.25 |
| Frankfort, KY, 8:30am: Hilly course, 70 degrees, humid... half mile warmup. Was pleased with this run. Forgot how hilly this course was. Splits were indicative of the first mile all down hill, and the rest climbing back up that descent. 5:52, 6:13, 6:15, 6:17, 5:48 for last 0.88 mi. - my GPS showed that the distance was 4.88 mi. 0.79 cooldown
Lexington, KY, 11am: Hilly course, 85 degrees, humid... 12 mi. w/ 2x2mi. MP (13:18, 13:28) - total time - 1:36:40
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| Brooks Ravenna 3 - Blue Miles: 18.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 55.46 | 6.00 | 9.50 | 0.50 | 71.46 |
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| Brooks Ravenna 3 - Blue Miles: 71.46 | Blue Nishiki 10 Speed Bike Miles: 24.23 |
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