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Week starting Aug 02, 2015

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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
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
82.2015.008.000.60105.80
Saucony Kinvara 5 Miles: 20.20New Balance 870v3 Miles: 16.10Saucony Guide 7 Miles: 17.00Ravenna 5 - Red Miles: 7.40Saucony A5 - Green Miles: 6.8016 - Saucony Kinvara 3 - Black/Red/Neon Miles: 14.00Saucony Kinvara 6 - White Miles: 24.20
Weight: 146.35
Sun, Aug 02, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.209.000.000.0020.20

AM Long Run w/ 9mi. AT.  Ran around town - the first half of the new Mill Race marathon course.  6:41/mi. avg. was getting in to some faster than AT zones during the last couple of miles.  At 6:40 pace, that's not too encouraging.

20.2 miles total - 2:36

Saucony Kinvara 5 Miles: 20.20
Weight: 0.00
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Mon, Aug 03, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

PM jog to gym, TM, jog back to work - 6mi. - 48:00.  Pretty hot and late lunch today after field visits for some big projects around Columbus area.

PM2 - easy 8 - like 9:30 pace

 

New Balance 870v3 Miles: 8.00Saucony Guide 7 Miles: 6.00
Weight: 0.00
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Tue, Aug 04, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.106.005.000.0016.10

Double 10k workouts one day a week worked for getting decent results for BG 10k in July, so trying something similar translated to marathon training. 

11am - Lunch Run Part 1 of double - 6mi. AT - Ran out county roads behind Walmart again. The temp./humidity is actually manageable, today.  Avg. around 6:40 pace. 8.1 mi. total - 57:38

6pm - Part 2 of Double - 5x1mi. TH - Loops around Mill Race.  Busy place today - yoga class, lots of runners, and people out enjoying the much milder weather.  6:06, 6:01, 5:57, 5:59, 5:52.  8mi. total - 54:20

 

Ravenna 5 - Red Miles: 1.10New Balance 870v3 Miles: 8.10Saucony A5 - Green Miles: 6.80
Weight: 146.00
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Wed, Aug 05, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Lunch run - - Mascatatuck Nature Preserve (aka Mosquitotuck) - 10 minute drive over to park from work.  3mi. easy - took some pics of the swampiness that houses lots of wildlife.

20 minutes if core and leg work. around dinner time.

PM run after dinner and kids bed - easy 8mi. - 68 min.  Tipton Lakes entrance (down Goeller) and back.

Saucony Guide 7 Miles: 11.00
Weight: 147.80
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Thu, Aug 06, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.001.500.606.30

Lunch TM run at gym.  Raining all day today.   6x0.25mi. hill (8mph@8%), and 6x0.1mi. strides (12 mph).

Ravenna 5 - Red Miles: 6.30
Weight: 0.00
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Fri, Aug 07, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

5:30AM longish run - getting in some miles before wife's tonsilectomy.  14 miles Terrace LAke to People Trail to bridge and back.  Easy pace and eating gels for breakfast - about 2 hours

16 - Saucony Kinvara 3 - Black/Red/Neon Miles: 14.00
Weight: 147.40
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Sat, Aug 08, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.700.001.500.0024.20

PM - easy 5 miles over to TP house to visit and back home for kid's lunch.

PM2 shortly after - 19.2 miles mostly on Mill Race course around town.  Made the correct turns this time and ran roughly the first half of the full course.  One pit stop at the hospital ER bathroom, topped off water - got a wierd look from a nurse :)  Drained the whole handheld of water with Clif elctrolyte mix and ate one roctane GU.  Ran the last 1.5mi. of the Mill Race Full course at TH pace after roughly 20 miles prior.  About 6:10 pace was tough.  My hope is to duplicate this at the end of the actual marathon.  24.2 miles total - 3:10.  Dehydrated with 1 mile left and really hit hard.  Should've gone one more GU and more water.

Saucony Kinvara 6 - White Miles: 24.20
Weight: 144.20
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
82.2015.008.000.60105.80
Saucony Kinvara 5 Miles: 20.20New Balance 870v3 Miles: 16.10Saucony Guide 7 Miles: 17.00Ravenna 5 - Red Miles: 7.40Saucony A5 - Green Miles: 6.8016 - Saucony Kinvara 3 - Black/Red/Neon Miles: 14.00Saucony Kinvara 6 - White Miles: 24.20
Weight: 146.35
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