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FFY Triathlon 5k

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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
69.530.005.600.5075.63
Brooks Ghost 4 - Red Miles: 48.40Brooks Ravenna 3 - Blue Miles: 12.0015 - Brooks Glycerin 11 - Blue Miles: 7.10Ravenna 5 - Red Miles: 7.80
Weight: 146.73
Sun, Aug 03, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.400.000.000.0020.40

AM: easy paced long run around town - made acouple bathroom break stops at Mcd's and Walmart but kept really comfortable and easy today.  Struggled with a sour stomach, though - beer and bad food don't agree with me and long runs or running in general right now.  Good weather - about 65 degrees at 10am start.

20.4mi. - 2:47:56

Brooks Ghost 4 - Red Miles: 20.40
Weight: 147.40
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Mon, Aug 04, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.5012.00

PM: recovery pace w/ 7xstrides/pickups at the end.  A little sluggish and full after pounding half a Papa Johns pizza less than an hour before running.  Nice summer evening here in Indiana - its been a record low temperature kinda summer here.  Great training!! :)  Feeling pretty good about where I am right now.  12mi. total - 1:42:00.  Did some legs and core work for about 15 minutes before running.

Brooks Ravenna 3 - Blue Miles: 12.00
Weight: 149.40
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Tue, Aug 05, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.780.002.500.008.28

PM: Tues Track workout - 2x(800m, 2x400m, 2x200m) @ 5k pace.  Watch was doing the stupid thing with the bevel where it switches back and fourth when it gets sweaty - really, Garmin - did you not think the watch would get sweaty?

2:47, 1:30?, 1:22, missed a 200, 0:40,

2:44, 1:18, missed a 400, 0:40, missed a 200...

useless

5:30's should be doable... again, this is the feeling after another workout at this pace.  Okay, so we'll see what happens on Friday night, Saturday morning.

8 mi. total - about an hour.  Good beers, good friends, afterward.

Brooks Ghost 4 - Red Miles: 8.00
Weight: 0.00
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Wed, Aug 06, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

PM: recovery pace long run from work to the house - Seymour to Columbus 20 mile.  Got a little cooked by about mile 17, but kept it under 8 minutes comfortably until then.

20 mi. - 2:39:40. 

So, Strava is pretty awesome:

http://www.strava.com/activities/176510480

Brooks Ghost 4 - Red Miles: 20.00
Weight: 143.40
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Thu, Aug 07, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

early AM - slow 3.55 mi. over to car to try the spare key that the stupid, lieing car dealership gave us when they sold us my car - guess what?  it doesn't fit the lock and I couldn't even open the door. :(  3.55 mi. slow and steaming mad back to the house.  Oh well - pancakes and coffee, now.  

7.1 total at about 9 min. pace.  Pretty depleted from yesterday.
 

15 - Brooks Glycerin 11 - Blue Miles: 7.10
Weight: 0.00
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Fri, Aug 08, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

OFF - need some down time.

Weight: 0.00
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Sat, Aug 09, 2014
Race: FFY Triathlon 5k (3.107 Miles) 00:18:13, Place overall: 1000, Place in age division: 1000
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.003.100.007.85

5k leg of the sprint tri in town - our relay is a non-competative coed, thankfully - so, no pressure.  5:42 first mile was too fast to maintain, apparently... again.  Pretty frustrated with 5k's right now.  The end

Ravenna 5 - Red Miles: 7.80
Weight: 0.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
69.530.005.600.5075.63
Brooks Ghost 4 - Red Miles: 48.40Brooks Ravenna 3 - Blue Miles: 12.0015 - Brooks Glycerin 11 - Blue Miles: 7.10Ravenna 5 - Red Miles: 7.80
Weight: 146.73
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