| 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 | | 57.95 | 11.00 | 3.00 | 3.50 | 75.45 |
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| Saucony Mirage - Black And Red Miles: 75.45 | Mountain Bike($50 Walmart 10 Speed) Miles: 14.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.90 | 0.00 | 0.00 | 3.50 | 8.40 |
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5:30 pm track workout with Nathan (Freyguy), 87 deg. -- 1 mi. W/U, 6 x 0.5mi. Intervals (3:00 goal) w/ 0.25 recover jogs -- 2:40, 2:57, 2:55, 2:58, 2:53, 2:55, 2 x 0.25 mi. sprints (1:10 goal) 0.25 recovery jog -- 1:14, 1:16, 1 mi. C/D, 10:00 pm core work (2x lunges, 1leg squats, 3x 20 pushups, 4x50 situps)
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| Saucony Mirage - Black And Red Miles: 8.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 1.00 | 0.00 | 0.00 | 14.00 |
| 5 pm - slow 10 mi. run - 1:28:30 8 pm - Slow 4 mi. run - FF (9:12, 9:17, 8:52, 6:45) - 34:09
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| Saucony Mirage - Black And Red Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 3.00 | 3.00 | 0.00 | 13.25 |
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Run-Bike-Run "Sandwich" starting at around 12pm (after dentist and repair on house) 1mi. W/U - 8:30, 2 mi. tempo - 13:08,
1 mi. C/D - 9:15,
14 mi. bike up to Mill Race Park and back - 1:03:15, slow 2.25 mi. - 18:10 8PM Run - 80 deg. - slow 3 mi. - 28:55 w/ Tiff, 4 mi. MP - 28:00 (7:22, 7:10, 7:00, 6:26)
13.25 mi. run, 14 mi. bike -- total today
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| Mountain Bike($50 Walmart 10 Speed) Miles: 14.00 | Saucony Mirage - Black And Red Miles: 13.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 2.00 | 0.00 | 0.00 | 9.50 |
| 6 pm run - nice weather - below 80 for first day in a while slow 9 mi. - 1:10:50 -- 8:13, 7:50, 7:58, 8:05, 8:05, 8:10, 7:46, 7:24, 6:55 -- easy 0.5 C/D 4:30
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| Saucony Mirage - Black And Red Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5 pm run - 85 deg. - Slooow 6 mi. - 53:00 -- Rest up for tomorrow morning's 22 mi. |
| Saucony Mirage - Black And Red Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.30 | 5.00 | 0.00 | 0.00 | 24.30 |
| 6 AM Long Run w/ FREYGUY: Nice Weather - in the 60's at start: 6 mi. from house to Commons to join Columbus Run Club for 10 miler out and back and then 6 mi. back to house. Back out about a mile from house, and then back.
8:04, 7:55, 8:26, 7:57, 7:49, 7:45, 7:35, 7:25, 7:20, 7:36, 8:15, 8:33, 7:35, 7:32, 7:38, 7:46, 8:00, 7:15, 7:11, 7:38, 7:10, 6:55, 8:31, 10:38, 0.3 in 2:18 24.3 mi. - 3:10:51
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| Saucony Mirage - Black And Red Miles: 24.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 57.95 | 11.00 | 3.00 | 3.50 | 75.45 |
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| Saucony Mirage - Black And Red Miles: 75.45 | Mountain Bike($50 Walmart 10 Speed) Miles: 14.00 |
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