| 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 | | 43.39 | 8.00 | 8.61 | 0.00 | 60.00 |
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| Brooks Ghost 4 - Red Miles: 44.58 | Saucony Kinvara 2 - Black/Gold Miles: 15.39 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| 1.5 miles today - Off/easy running - 45 minutes of core and legs workout - pretty sore :( |
| Brooks Ghost 4 - Red Miles: 1.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| PM slow/rec. miles - temperature has final cooled off, got a little rain today. Very sore/tight legs from weekend - this was not a fun run near the end. 16 mi. - about 9 min. pace at the end - 2:20:17
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| Brooks Ghost 4 - Red Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.87 | 3.50 | 0.00 | 0.00 | 8.37 |
| PM runs: mild temperature and overcast again :) 4 mi. easy after work - 35:34 After dinner: 0.5 mi 3:55, 3.5 mi. MP - 6:26, 6:41 ?, 6:30, 3:13, 0.37 CD Still sore on the legs, easier to move, though - All the same, icing time has become a regular practice post run each night.
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| Brooks Ghost 4 - Red Miles: 8.37 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 5.00 | 0.00 | 9.50 |
| PM Track Workout: 80 deg. and sunny. Breakthrough today! I started off getting home from work feeling tired and sore, but managed to psyche myself up and drove over to the track Yasso 800s (10x800 @ 2:50 or less) 1.5 mi. WU - 12:08, 10x0.5mi w/ 0.25 mi. rec. jog (2:50, 2:47, 2:48, 2:48, 2:50, 2:47, 2:48, 2:50, 2:47, 2:44) :)) I'm very happy with this workout! Even the recovery jogs were around 8:00/mi. pace and less. CD 0.5 mile
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| Saucony Kinvara 2 - Black/Gold Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.90 | 0.00 | 0.00 | 0.00 | 2.90 |
| Wow - I was struggling today. MY left knee felt like it was moving in directions that it shouldn't :( Took it real easy and iced while watching the latest Dexter season that come out on DVD :)
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| Brooks Ghost 4 - Red Miles: 2.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.50 | 0.00 | 7.00 |
| AM mod. effort run w/ strides: Kept it about 7:30 pace over the 7 mi., but felt comfortable, and the knee was a lot better -- 52:56. Took my first ice bath after run this morning. Actually, it was more like a leg and lower back soak. It was painful and awful getting in the water, but after the first 30 sec, it was bearable. I've had to really doctor these new red Brooks Ghost 4 that I got a couple weeks ago. The right outside ankle ridge really digs in to under my ankle. The shoes also feel like there is not enough arch in them. They feel dead and my foot falls feel extremely flat footed in them, which is weird because I have had Ghost 4's before and they were wonderful. Really disappointed with this pair. Hopefully they loosen up before Fox Valley in mid Sept. Conversely, I am extremely happy with the Kinvara 2's I bought off line for $50 - they are probably the best running shoe I have had. A couple miles easy tonight. Crossroads Series 5k tomorrow morning (very hilly). Long run tomorrow evening
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| Brooks Ghost 4 - Red Miles: 7.00 |
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| | Race: |
Bump and Run 5k (3.11 Miles) 00:18:10, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.12 | 4.50 | 3.11 | 0.00 | 14.73 |
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AM: 1mi. WU, Bump & Run 5k - beautiful weather, hilly course. Started off 4th and finished in 4th - satisfied with the run with the amount of hills, and soreness in the legs and left knee. 5:45 first mile didn't turn in to as much of a melt down for the next 2 mi. as it has in the past, though pushing at the end going downhill really didn't feel good on the left knee :( 5:44, 5:59, 5:56, 30.9 1.78 mi. CD with the guys who usually beat me (and did again today) - spent the run learning about swimming from one of the guys who has become somewhat of a tri expert in the area. (Don't kick so much! :))
AM: 6mi. w/ 4.5 MP (effort) -- 44:21 - it was difficult to maintain under 7 minutes on this run - ran this about 10 minutes after 5k cooldown, so the legs didn't want to get out of first gear? On a side note, my weight has really started to approach my target for this fall (and stay there), so that's great news!
Made blueberry and PB/banana pancakes and feasted and watched Dexter for most of the rest of the day. :)
PM: 2.81 junk miles to round out 60 mile week. My legs are hurting...
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| Brooks Ghost 4 - Red Miles: 8.81 | Saucony Kinvara 2 - Black/Gold Miles: 5.89 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 43.39 | 8.00 | 8.61 | 0.00 | 60.00 |
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| Brooks Ghost 4 - Red Miles: 44.58 | Saucony Kinvara 2 - Black/Gold Miles: 15.39 |
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