| 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 | | 65.90 | 8.50 | 8.10 | 0.00 | 82.50 |
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| Hoka One Infinite Miles: 52.70 | Blue Triumphs Miles: 16.50 | Saucony Kinvara 6 - White Miles: 7.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 31.00 | 0.00 | 0.00 | 0.00 | 31.00 |
| Decent considering still not 100% over sickness. blowing out a lot of snot still. Cool temps and a great morning for a run. Grand View loop and some Ppl trail add on miles after to make the mileage. walking breaks included, but, held it together in the lower 8 minute range for while. 31 miles - 4:29:10. OTook a bathroom break in the Grandview Woods, where a horsefly also met his untimely demise near by.
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| Hoka One Infinite Miles: 31.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.90 | 0.00 | 0.00 | 0.00 | 3.90 |
| TM walkjog in am at gym. followed with some foam rolling. walks at work, and I am pretty beat up after almost being over sickness and LR yesterday.
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| Blue Triumphs Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 8.50 | 2.00 | 0.00 | 14.50 |
| AM - TM workout: 6.5 AT Int. Builder - started around 7 min. pace and worked up to 6:15. Pretty much all over AT range for me right now. 7.6 total - 52:15
walks at work
Lunch run - 2nd part of double: 4 Tempo (?) - running hard on tired legs - 7:17, 6:22, 6:21, 6:30. CD last mile. 5 miles total - 35:44
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| Saucony Kinvara 6 - White Miles: 7.60 | Hoka One Infinite Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| AM - TM easy runwalk WU for Str/Cond.: Lunges, Squats, Core, and some PUs 5k - 30 minutes
walks at work.
Lunch run - 5k - 30 minutes. Good to have some company.
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| Blue Triumphs Miles: 3.10 | Hoka One Infinite Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 3.00 | 0.00 | 8.30 |
| AM - TM workout at gym: 12x0.25mi. LT w/ 0.15mi. mod. rec. jog. WU w/ 5xstrides, and into intervals: 10.3mph for 0.25mi., 7.5 mph recovery for 0.15 mi. /
10.4mph, 10.5, 10.5, 10.6, 10.6, 10.7, 10.8, 10.9, 11mph
7.4mi. total - 50:15. Sweating a whole lot.
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| Blue Triumphs Miles: 8.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.70 | 0.00 | 0.00 | 0.00 | 6.70 |
| easy AM TM miles at gym - 30 minutes for a 5k is a solid walkjog pace
easy Lunch TM miles - 3.6 miles in 36 min. is also walkjog pace
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| Blue Triumphs Miles: 3.10 | Hoka One Infinite Miles: 3.60 |
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| | Race: |
Luke Elsner 5k (3.107 Miles) 00:18:14, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.90 | 0.00 | 3.10 | 0.00 | 10.00 |
| AM - seires race in Hayden, IN. A nice loop around CR cornfield area. Decent weather - about 65 degrees and a bit humid. Tim Proctor and I ran together for about 2 miles and then he slowly edged away in mile 3, as I could not hang with a 5:3x pace. Decent effort for me without a whole lot of 5k specific training this year. 6:03, 5:53, 5:50 splits. Ran the course before and after with Tim.
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| Hoka One Infinite Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 65.90 | 8.50 | 8.10 | 0.00 | 82.50 |
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| Hoka One Infinite Miles: 52.70 | Blue Triumphs Miles: 16.50 | Saucony Kinvara 6 - White Miles: 7.60 |
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