Random Inspirational Quote

Frankfort 5 Miler

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesJoebell1981's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
201020112012201320142015201620172018201920202021
15% off for Fast Running Blog members at St. George Running Center!

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:

Click to donate
to Ukraine's Armed Forces
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
55.466.009.500.5071.46
Brooks Ravenna 3 - Blue Miles: 71.46Blue Nishiki 10 Speed Bike Miles: 24.23
Weight: 150.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.322.001.000.0012.32

2PM neighborhood loop, southside track run: 85 degrees, sunny

8 mi. - 4x800m(2HMP,2MP), 800m rec., 1mi. 5k pace

Split
  Time



         Distance
        Avg Pace

Summary          59:44.1


                 8.00                 7:28
18:20.1


1.00 8:20
27:44.4


1.00 7:44
37:42.3


1.00 7:42
4:56.8


0.12 8:13
53:39.7


0.50 7:19
63:04.2


0.49 6:14
73:20.3


0.50 6:40
83:09.6


0.51 6:15
93:26.5


0.52 6:36
103:27.9


0.42 8:19
115:55.7


1.00 5:56
128:56.6


0.95 9:28

5PM neighborhood run: easy 4.32 - 32:50

 

Brooks Ravenna 3 - Blue Miles: 12.32
Weight: 151.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.070.000.000.009.07

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

Blue Nishiki 10 Speed Bike Miles: 11.93Brooks Ravenna 3 - Blue Miles: 9.07
Weight: 151.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.002.500.5014.00

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 :)

Brooks Ravenna 3 - Blue Miles: 14.00
Weight: 148.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.520.000.000.005.52

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
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

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


Blue Nishiki 10 Speed Bike Miles: 12.30Brooks Ravenna 3 - Blue Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.300.001.000.006.30

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
Weight: 0.00
Add Comment
Race: Frankfort 5 Miler (5 Miles) 00:30:26, Place overall: 7, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.254.005.000.0018.25

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


Brooks Ravenna 3 - Blue Miles: 18.25
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
55.466.009.500.5071.46
Brooks Ravenna 3 - Blue Miles: 71.46Blue Nishiki 10 Speed Bike Miles: 24.23
Weight: 150.00
Debt Reduction Calculator
Featured Announcements
Recent Comments: