| 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 | | 51.28 | 17.00 | 7.11 | 0.00 | 75.39 |
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| Blue Nishiki 10 Speed Bike Miles: 20.00 | Brooks Ghost 4 - Red Miles: 56.91 | Brooks Ravenna 3 - Blue Miles: 9.34 | Saucony Kinvara 2 - Black/Gold Miles: 9.14 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.37 | 0.00 | 0.00 | 0.00 | 4.37 |
| AM: started off for a 10-12 miler this morning and decided against it. 0.37 mi. jog up the street and back :( The legs were not moving, with the exception of the left knee :(. More rec. time needed. XT and light run in the evening if feeling alright. AM 20 mile bike to Grandview Lake and back on the old clunker - 1:10:06 (17.1 mph). Trip down to Lexington for niece's birthday - Happy birthday, Hannah! We bought her Bieber's Never Say Never - you're welcome mom and dad :) That put us back at around 8:30pm - the legs/knee actually feel better after 5 hrs in the car and poor cookout diet for the day... PM: 4 mi. easy - 32:35, 20 min. of Bootcamp video of plyo and light leg work and call it quits for the day.
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| Blue Nishiki 10 Speed Bike Miles: 20.00 | Brooks Ghost 4 - Red Miles: 4.37 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Came from work and started dosing off as soon as I sat down - nap time :) Slept until about 7:15p. Extremely slow run in the wonderful evening (almost fall-like) air. 12 mi. - 1:49:03
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| Brooks Ghost 4 - Red Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.36 | 8.00 | 0.00 | 0.00 | 11.36 |
| PM Solid Tempo Run: 11.36 - 1.5 WU w/ strides, 8 mi. tempo on track - (6:34, 6:29, 6:27, 6:30, 6:30, 6:30, 6:34, 6:31) 1.86 mi. CD Really going for a feel of baseline effort level to maintain 6:30's. Maybe the horrible diet toady affected me, but, this pace felt like it was a little strained to be marathon pace at times. Try again Saturday - 10 mi., same pace. Hopefully, do better on the diet, though its hard with amount of cake and sweets provided daily at work.
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| Brooks Ghost 4 - Red Miles: 11.36 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 4.00 | 4.00 | 0.00 | 15.00 |
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PM Run: 80 degrees and sunny today. 4.5 mi. over to track down a busy state road.
3 mi. WU, 2mi. MP - 13:22 -- this felt harder than it should've - road running fighting traffic could be the culprit, 0.5 mi. rec.,
4x1mi @ 15k-HM Pace w/ 0.25 mi. rec. (track running) - 6:15, 6:18, 6:19, 6:12 - these felt easier than I thought they would (that's good, right?), 0.5 mi. rec.
2 mi. MP - 13:48 -- I really struggled with this portion of the workout, though, I think with the solid tempo yesterday, and the decent amount of effort today, this simulated later miles in marathon. Hopefully, I can maintain pace better than I did today in the later stages of the upcoming races...
2 mi. CD |
| Brooks Ghost 4 - Red Miles: 15.00 |
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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 |
| PM Recovery Run: These runs suck, but are necessary. 6 mi. at over 9 min. pace - 54:40, hangover from good hard workouts previous 2 days...
The shoe cuts into the right ankle a lot more when running slower pace - diff. form, I guess. Whatever the reason may be, I'm not running marathon in these shoes, nor will I buy Ghost 4 again.
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| Brooks Ghost 4 - Red Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.18 | 0.00 | 0.00 | 0.00 | 8.18 |
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AM: easy 4 mi. w/ the dog around the neighborhood - 35:55, about 4 mi. around the CR 300 loop - 33:08
Another CR 5k race tomorrow morning - nice and flat - time to break 18 again... long run after race or in the PM - would like to get 23 mi. total tomorrow and round out an 80 mile week.
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| Brooks Ghost 4 - Red Miles: 8.18 |
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Sprint with the Spirit 5k (3.11 Miles) 00:17:47, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.37 | 5.00 | 3.11 | 0.00 | 18.48 |
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AM: WU - ~1.5 w/ strides, Sprint for the Spirit 5k - 17:47 (5:33, 5:42, 5:57, 28.9) - felt good this morning and stayed with the leaders until about mile 2 - I think with fresh legs I could win some of these things :). CD - ~4.5 mi. with the usual guys that beat me :) AM2: got home chugged a gatorade and off: 3 mi. easy over to track for tempo run - 5 MP - 33:07 (6:32, 6:30, 6:30, 6:39, 6:54) - really struggled with the last mi. :( I predict that the last mile will be similar to how I will be finishing the marathons this fall... it looks like I simulated this breaking point twice this week. The newer Ghost 4's are retired with about 150 miles on them - that's how terrible these shoes were made - must've gotten a bad pair. I busted out the old Ravenna 3's with 450 miles on them and felt a lot better. 5 minutes of abs afternoon
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| Brooks Ravenna 3 - Blue Miles: 9.34 | Saucony Kinvara 2 - Black/Gold Miles: 9.14 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 51.28 | 17.00 | 7.11 | 0.00 | 75.39 |
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| Blue Nishiki 10 Speed Bike Miles: 20.00 | Brooks Ghost 4 - Red Miles: 56.91 | Brooks Ravenna 3 - Blue Miles: 9.34 | Saucony Kinvara 2 - Black/Gold Miles: 9.14 |
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