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Run for Ronald 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.

 

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
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
35.448.3010.111.2755.12
Ravenna 4 - Black And Red Miles: 22.84Swimming Miles: 0.25Brooks Glyerin 10 - Blue Miles: 6.50New Balance Trail - Black Miles: 2.65Vilano Road Bike Miles: 34.56Saucony Kinvara 2 - Black/Gold Miles: 8.00Saucony Kinvara - White And Red Miles: 10.2512 - Saucony Kinvara 4 - Neon Miles: 4.88
Weight: 149.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.040.002.000.5013.54

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

 



Ravenna 4 - Black And Red Miles: 13.54
Weight: 150.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.508.300.000.0013.80

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! :)

Swimming Miles: 0.25Brooks Glyerin 10 - Blue Miles: 4.50Ravenna 4 - Black And Red Miles: 9.30
Weight: 149.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.650.000.000.002.65

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

New Balance Trail - Black Miles: 2.65Vilano Road Bike Miles: 12.15
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

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

Saucony Kinvara 2 - Black/Gold Miles: 8.00Vilano Road Bike Miles: 8.41
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.005.000.0010.25

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

Saucony Kinvara - White And Red Miles: 10.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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)

Vilano Road Bike Miles: 14.00
Weight: 0.00
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Race: Run for Ronald 5k (3.107 Miles) 00:18:08, Place overall: 10, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.003.110.776.88

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

Brooks Glyerin 10 - Blue Miles: 2.0012 - Saucony Kinvara 4 - Neon Miles: 4.88
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
35.448.3010.111.2755.12
Ravenna 4 - Black And Red Miles: 22.84Swimming Miles: 0.25Brooks Glyerin 10 - Blue Miles: 6.50New Balance Trail - Black Miles: 2.65Vilano Road Bike Miles: 34.56Saucony Kinvara 2 - Black/Gold Miles: 8.00Saucony Kinvara - White And Red Miles: 10.2512 - Saucony Kinvara 4 - Neon Miles: 4.88
Weight: 149.50
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