| 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 | | 21.21 | 2.18 | 19.60 | 0.00 | 42.99 |
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| Ravenna 4 - Black And Red Miles: 4.12 | Vilano Road Bike Miles: 69.28 | New Balance Trail - Black Miles: 9.75 | Saucony Kinvara 2 - Black/Gold Miles: 6.40 | Brooks Glyerin 10 - Blue Miles: 6.27 | 12 - Saucony Kinvara 4 - Neon Miles: 16.45 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.12 | 0.00 | 0.00 | 0.00 | 4.12 |
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PM: 2 hour bike ride (easy pace), easy 30 minutes run, soak in the pool and ice down bike: 28.04 mi. - 2:00, run: 4.12mi. - 32:56 Its hot again. That long on the bike is painful on the unmentionables. Don't know how I'm ever going to get up to 4 and 5 hour rides. All the same, 2.5 hrs cardio/aero (thought the bike was barely considered as such) on an "off" day is plenty :) This is supposed to be a "down/recovery week"... we'll see.
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| Ravenna 4 - Black And Red Miles: 4.12 | Vilano Road Bike Miles: 28.04 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.62 | 2.18 | 2.95 | 0.00 | 9.75 |
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AM: easy 30 minutes - 3.62 mi. - its hot! PM: 6 mi. cutdown with a small group in Brown County State Park... hills and heat practice for Red Eye Relay: 8:00, 6:54, 6:46, 6:28, 6:04, 6:37 That last one on the hills and heat was not feeling good at all...
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| New Balance Trail - Black Miles: 9.75 |
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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 |
| PM Bike - 86 degrees. Good day for a XT hard effort. Recovery week in full effect. No run today. Grandview bike and back - 16.72 mi. - 58:25, with 12 mi. hard effort - 36:15 (19.86mph). Going up the 1mi. hill at mile 7 was 15.5 mph while going back down it was 23.5 mph... Max speed - 37.4mph! :) That was fun |
| Vilano Road Bike Miles: 16.72 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 0.00 | 3.10 | 0.00 | 6.40 |
| Pm bike run bike. Its hot again - 90 degrees in the shade. Bike over to Northside to run intervals with D. Fisher 6.22 mi. bike - 22:32 min. . I ran 800m of his 1200m repeats. In the heat we bowed out at 5 reps. The pace on the 800s was well out of my comfort zone - I could've maybe done 1.5 more reps... 5x800m - 2:37, 36, 37, 34, 36 The recoveries were pretty much full recoveries, but the pace was barely sustainable for 800m for me. 4x200m - 31, 35, 36, 34 1mi. or so to cool down bike to chipotle to pick up dinner and then home - 11 miles - 43:04. Pushed it for last 6mi. - avg. moving speed > 20mph
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| Saucony Kinvara 2 - Black/Gold Miles: 6.40 | Vilano Road Bike Miles: 17.22 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.52 | 0.00 | 0.75 | 0.00 | 6.27 |
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AM/PM transportation biking to work carpool and home - 7.3 mi. bike~30min. Its hot!!
PM: easy 6.27 mi. w/ 6x200m @ 1mi. - 38,37,37,35,37,37 -- 50:40 total. Its hotter!!! 300 abs, some PU dispersed throughout the day
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| Brooks Glyerin 10 - Blue Miles: 6.27 | Vilano Road Bike Miles: 7.30 |
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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 |
| OFF - Recovery requires actually recovery days | |
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| | Race: |
Bedford Limestone 5k // Red Eye Relay (12.8 Miles) 01:19:00 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.65 | 0.00 | 12.80 | 0.00 | 16.45 |
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AM race in the sunny heat.
5k Race - 18:30 (5:33, 5:53, 6:15, 0:50 for 0.14)
Late PM: Red Eye Relay in Bloomington, IN - first leg at 8p - 0.75 mi. WU jogging and strides. 1st Leg: 3.82mi. - 22:08 (5:30, 6:10, 5:30, 4:57 for 0.82mi.) - net downhill of about 350'. One portion was so steep downgrade that I ahd to put on the breaks to keep from falling - pace got up to 4:15/mi. pace on that portion. 2.5 hrs later - 2nd Leg: 5.87mi. - 38:15 (7:04, 6:18, 6:25, 6:22, 6:02, 6:02 for 0.87 mi.) - the first mile is a steep climb, and the second mile is still steadily increasing in elevation. I was toast by the end of this one. Third leg was run at 1:51am - 4.26mi.-26:29 I'll count this one on next weeks'
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| 12 - Saucony Kinvara 4 - Neon Miles: 16.45 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.21 | 2.18 | 19.60 | 0.00 | 42.99 |
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| Ravenna 4 - Black And Red Miles: 4.12 | Vilano Road Bike Miles: 69.28 | New Balance Trail - Black Miles: 9.75 | Saucony Kinvara 2 - Black/Gold Miles: 6.40 | Brooks Glyerin 10 - Blue Miles: 6.27 | 12 - Saucony Kinvara 4 - Neon Miles: 16.45 |
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