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Week starting Sep 13, 2015

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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
62.102.007.150.5071.75
Saucony Guide 7 Miles: 27.0016 - Saucony Kinvara 3 - Black/Red/Neon Miles: 7.00Ravenna 5 - Red Miles: 8.50New Balance 870v3 Miles: 5.50Saucony Kinvara 6 - White Miles: 23.75
Weight: 145.40
Sun, Sep 13, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: easy 10 miles - about 8:30 pace.  Carr Hill out and back.  Cool morning - about 55 degrees. 

Saucony Guide 7 Miles: 10.00
Weight: 0.00
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Mon, Sep 14, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

AM: LR around town - last LSD before Mill Race.  Turned out to be a depletion run.  Drained a full handheld and ate 2 Roctanes, but, still was playing catchup on calories/energy.  Energy level was low for about half of the run.  
 

Saucony Guide 7 Miles: 17.00
Weight: 144.60
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Tue, Sep 15, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Took the day off - feeling really tired and almost sick.  Went to bed early and slept late Wed.

Weight: 0.00
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Wed, Sep 16, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.002.002.000.0010.00

slept in this morning (nice :) ).

Lunch time run  - 4mi. Tempo - WU 1 mile and in to it: 6:14, 6:13, 6:06, 6:03.  Felt taxed for the last 2 - should be about HMP.  Lingering fatigue will be addressed in the next week and half, hopefully.  I would like to taper as little as possible, in hopes of continuing training on thru to Chicago (and beyond)

7mi. total - 47:11

PM  easy run around the neighborhood - 3 mi. - 26 min.

16 - Saucony Kinvara 3 - Black/Red/Neon Miles: 7.00Ravenna 5 - Red Miles: 3.00
Weight: 0.00
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Thu, Sep 17, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.002.000.005.50

AM before work at Trinity HS track with Nathan.  2x1mi. with Nathan - solid and consistent - 5:53, 5:52.  WU and CD.  Always good to catch up with Nathan.  We have traded states of residence - he now lives in KY anddrives up for meetings in Seymour.

Ravenna 5 - Red Miles: 5.50
Weight: 0.00
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Fri, Sep 18, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.505.50

Lunch run - 5.5 miles with 8 x strides (15-20 sec. @ ~1mi. pace) - 41:48 total.

New Balance 870v3 Miles: 5.50
Weight: 0.00
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Sat, Sep 19, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.600.003.150.0023.75

AM series 5k across town.  8.5 miles easy house to race course.  strides and pickups to WU as the rain started about 10 min. before the "race".  Plan was to go for PR if feeling okay after 1 mile.  Did not turn out taht way - 5:33 for mile 1 and did not feel too good.  Called it off, and slowed down.  Too much coming up.  18:26 for race and a first place with usual 2nd place and 3rd place guys breathing down my neck near the end.  

3 miles easy with Fisher and then 8.5 miles more easy back home.  Recovery activities for 20-30 minutes at home while kids still napping.

23.75 miles total - about 3:10 on my feet.

Saucony Kinvara 6 - White Miles: 23.75
Weight: 146.20
Add Comment
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
62.102.007.150.5071.75
Saucony Guide 7 Miles: 27.0016 - Saucony Kinvara 3 - Black/Red/Neon Miles: 7.00Ravenna 5 - Red Miles: 8.50New Balance 870v3 Miles: 5.50Saucony Kinvara 6 - White Miles: 23.75
Weight: 145.40
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