| 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 | | 65.00 | 21.00 | 5.11 | 0.00 | 91.11 |
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| Vilano Road Bike Miles: 41.50 | 15 - Brooks Glycerin 11 - Blue Miles: 55.11 | Brooks Ravenna 3 - Blue Miles: 8.00 | Brooks Ghost 4 - Red Miles: 28.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| AM: Long Run afterthe storms blew thru - still 70 degrees and light drizzle when started. 10am: house to start of Tipton Sprint Tri bike course to run the rerouted alternate course. The county has decided to chip/seal the roads on the bike route the last 2 years right beforeth race. Very hilly and lots of blind cirves/ hills, but pretty course. turned in to a harder effort near the end of the run to get down around 7 minute range. Up hill efforts on some of the climbs were pretty tough with severe grades. 20 miles total - about 7:30 pace average, but different levels of effort with the hilly terrain - 2:33:44. Carried a gel and and a water bottle with gatorade mix - I need to practice this mundane detail - for some reason, the nutrition part has really started playing havoc with my runs.
PM: 22 miles bike - tour of triathlon bike course on the bike with Matt, Nathan, Nathan's bro Aaron. Fun ride - got rained a little bit, but got the whole course in and trip from house back to house from start line.
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| Vilano Road Bike Miles: 22.00 | 15 - Brooks Glycerin 11 - Blue Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM: easy 8.1 mi. Tipton Lakes and back. Very sore in left leg- groin/hip. Reovery days until that improves.
PM2: moderate effort on the bike over to Jimmy Johns and back. 10 mi. - 36:28
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| Brooks Ravenna 3 - Blue Miles: 8.00 | Vilano Road Bike Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.70 | 6.00 | 4.11 | 0.00 | 15.81 |
| PM: track Tues. with a MP run over to track: 6MP (effort based) went out the door and went right into the MP effort level (took a half mile to get it in). 6mi. AT - 7:09, 6:24, 6:23, 6:26, 6:25, 6:34
Track Tues day workout after about 10 minute recovery standing around chatting with the group - 3x(800m,1k,400m) @ 5k pace w/ 90 sec. recovery between and 4 minute between sets:
2:47, 3:30, 81 // 2:46, 3:23, 80 // 2:37, 3:18, 79
Drank a bBusted Knuckle at Joe Will'y with the crew nad jogged home about 4 miles
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| 15 - Brooks Glycerin 11 - Blue Miles: 15.81 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| AM: easy 6 mi. - sunrise shakout around the hood - about 8:30-9 min. pace
PM: sloow 12mi. - 1:45:xx - "recovery" run for 1:45 isn't much of recovery... not feeling to bad, though - yesterday was tough
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| Brooks Ghost 4 - Red Miles: 18.00 |
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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 |
| PM - very slow and stiff 5 miles at 6pm and then another slightly less slow and stiff 5miles at 8pm - about 90 minutes total
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| Brooks Ghost 4 - Red Miles: 10.00 |
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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 |
| Had to really struggle through 9 minute pace yesterday, and had a sneaking suspicion that I needed time off. Took today off, as expected. got out the door and took about 20 painful steps, and called it off. went on a 40 minute moderate bike ride - about 9.5 miles. Long Run tomorrow :)
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| Vilano Road Bike Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 15.00 | 1.00 | 0.00 | 19.30 |
| AM: Long Run with 15mi. AT / Aerobic Builder + 1 mi. LT practicing for fast finish. Day off paid off - a little sore in the left groin / hip, but felt energetic and able to attack some of the climbs of this run.
Kept it right around 6:45 - 7:00 for the AT miles, and felt comfortable most of the way. Pace consistency on this hilly course is thrown out the door. Gave myself a mile recovery after that and tried to hammer a mile. 6:10 was a LT effort to be sure.
19.3 mi. total - 2:15:36
http://connect.garmin.com/modern/activity/555178224
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| 15 - Brooks Glycerin 11 - Blue Miles: 19.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 65.00 | 21.00 | 5.11 | 0.00 | 91.11 |
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| Vilano Road Bike Miles: 41.50 | 15 - Brooks Glycerin 11 - Blue Miles: 55.11 | Brooks Ravenna 3 - Blue Miles: 8.00 | Brooks Ghost 4 - Red Miles: 28.00 |
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