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Clifty Falls 5k

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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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.710.005.250.0025.96
Brooks Ravenna 3 - Orange Miles: 19.80Blue Nishiki 10 Speed Bike Miles: 5.48Brooks Ghost 4 - Red Miles: 3.05Saucony Kinvara 2 - Black/Gold Miles: 3.11
Weight: 149.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

easy 6 around the neighborhood - 46:32.  Feeling fine.  Think the legs are ready for some work this week. :)

Brooks Ravenna 3 - Orange Miles: 6.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.300.000.000.003.30

super slow and easy 30 minutes - 3-4 miles aournd the neighborhood

Brooks Ravenna 3 - Orange Miles: 3.30
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

OFF - still recovering from marathon.  Decent fartlek workout tomorrow.  Chicago Marathon in a week and a half... its okay - I'm running it as a training run :)  

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.360.002.140.006.50

PM: Easy intervals - jogged over to track and saw Greg Hertle finishing up 20x400 workout.  I joined him for his last 3x400 (85s I think), then went in to my 600s (actually 0.38 mi/0.12mi. rec)  - did 3x600 in a little over 2 min. each and started feeling the left knee and calf that were bothering me at the end of Marathon last week, so decided to call it quits.  This is still a recovery week as far as I'm concerned.  2x200m comfortably fast and then jogged home.  ~6.5 mi. total

Iced throughout my PE class... These days are a little fuller than I am used to - work by 7a, home by 5:30p, run, eat, PE class until 10:30pm.  

 

Anybody have any recommendations for a race day plan for the Chicago Marathon next weekend:   

1. How to get to starting line from my buddy's house that is about 15 miles west?  

2. A good long run workout to try (as opposed to making the mistake of getting caught up in the excitement and racing)?   

Brooks Ravenna 3 - Orange Miles: 6.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

easy 4 mi. around the neighborhood - 32:47

Brooks Ravenna 3 - Orange Miles: 4.00
Weight: 0.00
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Race: Clifty Falls 5k (3.11 Miles) 00:18:56, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.050.003.110.006.16

AM Race:

Very hilly (mostly climbing) race through Clifty Falls State Park in Madison, IN.  Not trail running, but mostly uphill.  About 200 people, but nobody I really knew showed up.  I won by about a minute, so it was probably one of the weakest fields I have seen.  1st place overall, by myself the whole way - about 1 minute ahead of 2nd, I think.  First race win for me, so tht felt good.  The race organizers start the awards and hop right in to age group awards, and I realize as they read my name for first place M30-39, that they actually have no overall awards :( !?!

Yeah - first time winning, and they don't even acknowledge it! :(  I got a non-specific medal with their race name on it.  Oh well - I'll take the moral victory all the same.  We're not running for the glorious $1.50 medals for awards, but it would've at least been nice to be acknowledged as the race winner.  I guess that's why no good guys were at this race.

 WU - 0.88 strides,

Race: 6:00, 6:21, 6:13, 0:20 for 300' ??

CD - 2.17 mi. trail run on trail adjacent to course. - 20:00

 

PM: 5.48 mi. easy bike around neighborhood

Blue Nishiki 10 Speed Bike Miles: 5.48Brooks Ghost 4 - Red Miles: 3.05Saucony Kinvara 2 - Black/Gold Miles: 3.11
Weight: 149.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.710.005.250.0025.96
Brooks Ravenna 3 - Orange Miles: 19.80Blue Nishiki 10 Speed Bike Miles: 5.48Brooks Ghost 4 - Red Miles: 3.05Saucony Kinvara 2 - Black/Gold Miles: 3.11
Weight: 149.00
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