| 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 | | 43.72 | 28.22 | 15.34 | 1.00 | 88.28 |
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| Saucony Kinvara 6 - White Miles: 45.72 | New Balance 870v3 Miles: 18.86 | Saucony Kinvara 5 Miles: 19.50 | Saucony Guide 7 Miles: 4.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 23.22 | 0.00 | 0.00 | 26.22 |
| AM - last big long run at race pace - run of the actually Mill Race Full course: set up one water bottle around the half. Started at actually start line around 6:30 am. Made it a mile in to the park and had to make pit stop number 2 of the morning (will have to make sure this is worked out on race morning - earlier start of eating and morning routine would help).
After this, it was very enjoyable and encouraging. Carrying handheld with plain water, and eating Roctane GU gels seems to be my best strategy for nutrition. Today, my stomach was okay - no gut cramps or drops in energy, but, some pretty uncomfortable feelings at times in the gut area. Took a Clif gel about 15-20min. before and did not drink any coffee. The Clif's have not agreed with me before, but, have 100mg of caffeine and seemed an acceptable sub for coffee. Probably will have to make this a little earlier in the morning before race start as well. Felt alittle soggy/heavy in the gut area for first hour or so. Maybe something with a little more sodium prior to race as well.
Any way: 6:25-6:30 pace was very manageable. Had about 65 degrees and fair humidity level throughout the run. Went 30k and took 2 miles of recovery pace, and then finished off with MP back around 6:30-6:35. Very encouraging - this is a Mill Race course PR and felt pretty relaxed most of the way. 26.22 mi. - 2:52:38
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| Saucony Kinvara 6 - White Miles: 26.22 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Off work for Labor Day. AM easy run to Tipton Lakes and back - 8.5 mi. - 1:13:26. Not feeling like I killed myself yeserday. Decent energy levels and a little leg fatigue, but, not totally dead. Stopped at one of the fortunately placed porta potties at construction sites that seem to be abundant around here this summer.
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| New Balance 870v3 Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 3.00 | 3.00 | 0.00 | 9.50 |
| Lunch run at gym. Original planned outdoor workout, but, 100 degrees convinced me otherwise. Jog over to gym WU, hopped on TM for 6miles. Alt. 800s (MP/HMP) - 9.6mph / 10.1 mph. Was all over this workout. Jog back to office CD
PM attempted run for part 2 of double - fail. Hurting left groin/IT. Called it off and walked home. Foam rolling and stretching for 30 minutes.
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| Saucony Kinvara 5 Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| Am at gym before work - leftie a little better, but, not quite. Jog/walk on TM, 2 miles elliptical, 5min. Rowing
Lunch run at gym - pouring rain. Easy 30 min. On TM - 3.5 miles.
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| Saucony Guide 7 Miles: 4.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.36 | 0.00 | 3.00 | 1.00 | 10.36 |
| AM: TM at gym before work - 6x0.5mi. hills 7mph @ 7% - weak on the hills. Working on it. 5 mi. total - 43:07
PM lunch run: jog over to RR bridge hill on Burkhart WU - 7x0.1 mi. hill sprints. Think I saw Nathan driving by? and strngely, somebody else I know said they saw me (Jeff). One spot up, and down a hill. Small world after all
5.36 miles total - 44:07
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| New Balance 870v3 Miles: 10.36 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 2.00 | 0.00 | 0.00 | 10.00 |
| AM before work on TM at gym - easy 30 minutes - 3.7 miles. zzzzzzzz
PM Lunch run - 6.3 miles out and back down burkhart. - 2mi. AT for miles 2 and 3. This was actually an abandoned Seymour to Columbus LR. Wisely pulled back on the reigns with some pain in lefty and a race (hard workout) tomorrow morning.
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| Saucony Kinvara 5 Miles: 10.00 |
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| | Race: |
Cheerfund 15k (9.321 Miles) 00:54:57, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.16 | 0.00 | 9.34 | 0.00 | 19.50 |
| AM 15k Series Race across town. Run from house out to Firehouseis about 8.5 miles. Run most of the way in the dark with the headlamp. The usual 2nd bathroom stop at Kroger along the way, and easy pace. Perfect temps - 55 degrees and clear skies. Maybe a little bit of wind, but, noting too severe. Pretty cool race set up - Its a 3 loop course with a relay option - there's also an individual 5k and 10k that are staggered start times to try and coincide with the 15k and relay. The overall "challenge" winner wins a race specific fireman's helmet ( a real helmet with a race logo on it). Me and another QuaffON! guy lead out from the start and are close for the first couple miles ( I am a little disappointed to look down at a 6:13 first mile). He's usally much faster than me, and I am surprised that I here him fading as I ease down in to about 5:50 pace on mile 2. Solo effort the rest of the way. Its good to have him behind me (running scared) and the relay runners and other races out there spread out over the course throughout, though (its a very flat and boring course).
Splits: 6:13, 5:51, 5:51, 5:46, 5:48, 5:53, 5:50, 5:51, 6:02, 5:34 pace for 0.34mi. partial. Mile 1 was chatting with Cole (the QuaffON! guy) and not focusing. Mile 9 was legitimate fitness shortfall - I was struggling.
15k PR - 54:57
~1mi. CD with Quaff crew (several others there on relays) and got a ride home.
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| Saucony Kinvara 6 - White Miles: 19.50 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 43.72 | 28.22 | 15.34 | 1.00 | 88.28 |
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| Saucony Kinvara 6 - White Miles: 45.72 | New Balance 870v3 Miles: 18.86 | Saucony Kinvara 5 Miles: 19.50 | Saucony Guide 7 Miles: 4.20 |
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