| 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 | | 66.94 | 5.00 | 10.68 | 0.00 | 82.62 |
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| 15 - Brooks Glycerin 11 - Blue Miles: 37.00 | 16 - Saucony Kinvara 3 - Black/Red/Neon Miles: 6.50 | 13 - Brooks Adrenaline GTS 13 - Blue Miles: 17.00 | Ravenna 5 - Red Miles: 22.12 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 5.00 | 0.00 | 0.00 | 15.00 |
| AM: long(ish) run with 10x0.5mi. MP w/ 1min. rec. jog. Continuous run - 4miles from house over to track, in to the 0.5 mile repeats: 3:10, 3:06, 3:07, 10, 05, 13, 12, 09, 09, 07. As is usual with these type workouts, the first 5 or 6 were easy and a bit faster than shoulda been, and then I paid the price on the last couple. One day I'll figure out how to pace correctly on these things. It got super hot very quickly - started out the door shocked at how warm it was and was surprised how hot I got by the the time I had reached the track.
15mi. total - 1:51:11
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| 15 - Brooks Glycerin 11 - Blue Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM1: 4mi. easy after work - started off sluggish from eating terribly all day and then finished up feeling better already - 32:27 Also sunny and about 85 degrees.
PM2: A storm blew through quickly and was gone by 8pm - worked out great - the nasty hotness was all gone and a light drizzle accompanied 75 degrees for a nice easy 8 miler - again, about 8min/mil average - 63:54. Today again with the changes in weather.
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| 15 - Brooks Glycerin 11 - Blue Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.75 | 0.00 | 3.75 | 0.00 | 6.50 |
| Tuesday Track workout: 3x(800/800/400) @ 10k/5k w/ 45sec and 4min. between: 2:51, 2:46, 81 / 2:48, 2:44, 80 / 2:44, 2:46, 80. Looks like all of these were about 5k pace actually. The weather was awesome and these felt pretty easy.
6.5 mi. total - about 50 min. moving time
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| 16 - Saucony Kinvara 3 - Black/Red/Neon Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| AM: easy 7 mi. before work - 57:01. Great weather - a little tired and depleted from poor dietary choices recently.
PM: easy 10 mi. afterwork - great weather and definitely feeling depleted - just no good diet choices has really taken a toll on energy levels, although seemed to feel a little better near the end, so maybe a worked out some of the badness. Lots of bikers on the trails and along the route today.
10mi. - 78:38
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| 13 - Brooks Adrenaline GTS 13 - Blue Miles: 10.00 | 15 - Brooks Glycerin 11 - Blue Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 1.75 | 0.00 | 10.05 |
| PM: Great weather again this evening - 65 degrees and pretty sunset. Some sort of tempo/race pace type running needed to happen toady, but not anything too serious - really want a 5k PR on Saturday. I recently discovered the wonderful world of Strava and its segments/challenge type funtionality. I found a popular segment with some people I knew from around town that were on the leader board, and went after it. 5:20 pace for 1.7 mi. was the segment CR. That little segment happened to fall in the middle of one of my usual 10 milish loops. Struggled abit near the emd, but, 1.75 mi. LT - 9:02 for a new segment record.
Felt strong most of the run, especially after a short recovery after the LT effort - 10.05 mi. total - 1:11:42
Did some strength stuff - core and legs stuff before run this evening. Jude likes when daddy uses him as a weight for lifting over his head at the top of squats and lunges :) - about 20 minutes worth
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| Ravenna 5 - Red Miles: 10.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM: Sunrise Shakeout - easy 3 miles around the neighborhood - 9 min. pace
PM: - easy hour run loop around CR 150, Deaver, and then the little segment I'm going to start calling the "Quiet Roller" and back home - I've been having too much fun with this new Strava segment thing. :) 7mi. total - 1 hr.
Feeling pretty fatigued on this run for some reason.
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| 13 - Brooks Adrenaline GTS 13 - Blue Miles: 7.00 | 15 - Brooks Glycerin 11 - Blue Miles: 3.00 |
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| | Race: |
Gather for Giving (3.107 Miles) 00:18:05, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.89 | 0.00 | 5.18 | 0.00 | 12.07 |
| AM: Series 5k Race across town - Really wanted to go for it today. WU with a couple miles and some strides. Plan was a 17:29 today - start with 5:35 and go from there. I felt fine through the first mile and then was promptly passed by some guy I had never seen before. As he slowly pulled away, I felt myself really lose focus and started worrying more about staying with him, than what my pace should be feeling like. So, he pulled me in to a 5:30 mile 2. I never saw this split on my watch, because I was already distracted with the amount of self doubt that had already crept in. He was well ahead, and I thought I had really justfallen apart, and I did after that - 5:58 for last mile. Followed up with a pretty weak kick, gasping for air and form flailing all over the place, I struggled in 18:05. So much for PR today.
Pretty frustrated with 5k's this year - huge 10k and 1mi. PR 2 weeks ago - both corresponding to about 17:15 in 5k, and the ability to stick with several guys in track workouts who run under 17min. 5k consistently... Why shouldn't I expect something in the low to mid 17's every time I run a flat 5k? IDK. At least there are plenty more opportunities.
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| Ravenna 5 - Red Miles: 12.07 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 66.94 | 5.00 | 10.68 | 0.00 | 82.62 |
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| 15 - Brooks Glycerin 11 - Blue Miles: 37.00 | 16 - Saucony Kinvara 3 - Black/Red/Neon Miles: 6.50 | 13 - Brooks Adrenaline GTS 13 - Blue Miles: 17.00 | Ravenna 5 - Red Miles: 22.12 |
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