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Week starting Sep 09, 2012

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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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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Barefoot Running Lifetime Miles: 4.00
Swimming Lifetime Miles: 6.20
Elliptical Lifetime Miles: 81.50
Vilano Road Bike Lifetime Miles: 1216.95
Vilano Bike On Mag Trainer Lifetime Miles: 277.85
Red Peregrine Velcro Lifetime Miles: 314.94
Red Peregrine NO Velcro Lifetime Miles: 171.83
Saucony Kinvara 11 Lifetime Miles: 237.33
Blue Arahi 4.2 Lifetime Miles: 662.17
Nordictrack TM Lifetime Miles: 358.98
Hoka Bondi 7 Lifetime Miles: 325.22
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.112.001.500.0024.61
Brooks Ghost 4 - Red Miles: 9.00Brooks Ravenna 3 - Blue Miles: 13.61Blue Nishiki 10 Speed Bike Miles: 10.40
Weight: 147.00
Sun, Sep 09, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM: easy 8 mi. - Terrace Lake and  back - 1:04:15, first 4 were over 8:00, last 4 were under 8:00... moderate effort level on the climbs.  1 week until Fox Valley :)  I was shocked to see that I hadn't put on 5-8 lbs.  I feel bloated and didn't eat as well as I should've this weekend :(

Brooks Ghost 4 - Red Miles: 8.00
Weight: 147.00
Comments(1)
Mon, Sep 10, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.610.000.000.003.61

easy 3.61 in the PM after work - 30:46.  Nice and easy during week of Marathon.

Brooks Ravenna 3 - Blue Miles: 3.61
Weight: 0.00
Add Comment
Tue, Sep 11, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Easy/Off/XT - 1 mi. jog, 5 mi. bike - about 30 minutes of super easy cardio to get the blood flowing

Blue Nishiki 10 Speed Bike Miles: 5.20Brooks Ghost 4 - Red Miles: 1.00
Weight: 0.00
Add Comment
Wed, Sep 12, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.502.000.500.005.00

PM: Run around the neighborhood - 2 MP, 0.5 mi. of short strides.  5mi. total - 36:33

The temps up near Chicago seem to be cooling down for Sunday morning... awesome - 55 degrees for the low.

 

Brooks Ravenna 3 - Blue Miles: 5.00
Weight: 0.00
Comments(1)
Thu, Sep 13, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.001.000.005.00

PM - easy intervals - again, to get the blood flowing and take it real easy

5 mi. with 4 x 0.25 mi. at about 5k pace over at the local track -- total of about 38:00.  

encouraging that I am "jogging" at pace that was feeling moderate/hard a week ago - behold the power of the taper!  

Off / super easy today, 3-4 w/ strides on Saturday up in St. Charles, Marathon Sunday.

Brooks Ravenna 3 - Blue Miles: 5.00
Weight: 0.00
Add Comment
Fri, Sep 14, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

walking and easy biking today - 5.2 mi. biking - 22:32

Blue Nishiki 10 Speed Bike Miles: 5.20
Weight: 0.00
Add Comment
Sat, Sep 15, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

5 hour drive to St Charles today - 4 toll booths... :( 

Race expo was pretty weak for this race - no shoes and about 3 vendors.  Picked up the packet and bought a new singlet and some gu gels and headed to the hotel.  Apparently, the whole city of St. Charles is under construction... to be continued in the race report... :(

Got to the hotel, via a construction zone, at around 1pm.  Got all checked in to the Motel 8, and jogged a couple miles with strides around the nice adjoining neighborhood.

The town of St. Charles is actually very nice with a ton of parks and interconnected trails, but the amount of construction going on ruined it.  Its all centered around the St. Charles River and its eccletic downtown area, which again is awful because of the construction.

 

Weight: 0.00
Add Comment
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.112.001.500.0024.61
Brooks Ghost 4 - Red Miles: 9.00Brooks Ravenna 3 - Blue Miles: 13.61Blue Nishiki 10 Speed Bike Miles: 10.40
Weight: 147.00
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