| 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 | | 13.85 | 22.60 | 4.47 | 0.00 | 40.92 |
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| Blue Nishiki 10 Speed Bike Miles: 17.00 | Saucony Kinvara 2 - Black/Gold Miles: 25.70 | Brooks Ravenna 3 - Blue Miles: 2.00 | Brooks Ghost 4 - Red Miles: 13.17 |
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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 |
| easy bike today to get the blood flowing and give the legs a rest (hammies and knee) LAst big tempo run tomorrow! |
| Blue Nishiki 10 Speed Bike Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 15.10 | 0.00 | 0.00 | 16.10 |
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AM Tempo Run:
8am this morning - it was 70 degrees and muggy. Final tempo run - taper for Fox Valley Marathon on Sept. 16th begins this week. Garmin Connect inaccessible for me since our CP crashed and no access - can't upload... anyway - started off run at 6:30-6:35s and started falling off at mile 10. Hmm, maybe due to the heavy mileage over the last month (300 mi. is about a 20% increase in monthly mileage for me). I hope so... Total 15.1mi. - 1:43:22 (6:50 avg.), 0.5 mi. WU and 0.5 mi CD.
Weight is looking okay, but I would have liked a better result today.
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| Saucony Kinvara 2 - Black/Gold Miles: 16.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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PM: easy bike-jog-bike over to Mill Race Park and back. 6 mi. bike, 2 mi. jog -19:00, 6 mi.
Its hard to know how to act or what to do when I'm not running 1.5-2 hours a day. |
| Blue Nishiki 10 Speed Bike Miles: 12.00 | Brooks Ravenna 3 - Blue Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.75 | 0.00 | 0.36 | 0.00 | 3.11 |
| PM: Easy 5k w/ strides around neighborhood - really letting the recovery sink in - my legs are feeling strong! :) 10k tempo tomorrow |
| Brooks Ghost 4 - Red Miles: 3.11 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 3.00 | 0.50 | 0.00 | 6.00 |
| PM: Taper day tempo - hot and humid - feels like about 90 deg. and thick here in Indiana. 1.2 WU - 9:35 with the dog. Indy likes to just stop and sit down at about 0.5 mi. now :( 3 MP (or what felt like MP effort :( ) This was not feeling good today :( Hopefully, my body is still recovering from August 300 and Monday's long tempo?? 20:27 (6:45s-6:50s) 4 x 0.13 strides at about 5k pace, 1.68 CD - not really, since I was drenched with sweat :) |
| Brooks Ghost 4 - Red Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.58 | 0.00 | 0.48 | 0.00 | 4.06 |
| PM: easy 4.06 mi. w/ strides: 4x0.12 mi.(44,41,44,40) - 34:12 |
| Brooks Ghost 4 - Red Miles: 4.06 |
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| | Race: |
Melonfest 5k (3.11 Miles) 00:18:24, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.02 | 4.50 | 3.13 | 0.00 | 9.65 |
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AM: Melonfest 5k race in Brownstown, IN - 8a, 55-60 degrees, a hilly and soggy course after last night's rain. PArt of the course was through some mud and puddles on a grassy path. First mile was downhill, some good rolling hills over the rest of the course, including a nasty one to finish the race...
5:29, 6:08, 6:02, :44
3rd overall, and a nice door prize - a watermelon :)
Feel good after an easy week. I'd say another week like this one and I'll be feeling amazing! Watch out, St Charles.
PM: 3.43 mi. buildup - 24:48 (7:46, 7:08, 6:35) -- the legs were a little stiff from this morning, but the effort level was very low on the last mile! Very encouraging. |
| Saucony Kinvara 2 - Black/Gold Miles: 9.60 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.85 | 22.60 | 4.47 | 0.00 | 40.92 |
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| Blue Nishiki 10 Speed Bike Miles: 17.00 | Saucony Kinvara 2 - Black/Gold Miles: 25.70 | Brooks Ravenna 3 - Blue Miles: 2.00 | Brooks Ghost 4 - Red Miles: 13.17 |
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