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Week starting Nov 09, 2014

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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
43.621.004.480.7549.85
17 - Salomon Speedcross 3 - Black Miles: 9.25Saucony Guide 7 Miles: 21.80Ravenna 5 - Red Miles: 18.80
Weight: 147.72
Sun, Nov 09, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

AM: run of the Jackson 50-50 Ultra loop with the Danny's.  Lot of climbing/vertical gain and getting lost in the woods today.  9.25 miles - 1:35:40. 

PM: easy 2 miles around the neighborhood - 15:40

17 - Salomon Speedcross 3 - Black Miles: 9.25Saucony Guide 7 Miles: 2.00
Weight: 148.20
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Mon, Nov 10, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off- waited around all day to run and then fell asleep instead.

Weight: 0.00
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Tue, Nov 11, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.002.000.7512.00

AM: WU over to hills 2x 4:00 LT Hills - Carr Hill Rd. x 2.  Heart rate around 180 for duration of each.  Felt very hard near the top both times.  Easy jogs back down as recovery.  4x20-30sec. hill sprints on the way home, as well.   8mi. total - about an hour

PM: WU over to track behind school.  Abbreviated workout in the cold windy rain - VO2 efforts.  6x~200m (0.11mi.) sprints.  The track is a pitiful excuse for an oval.  Its a square with some tight radii'ed curves.   4:30 pace down to 4:12 pace.  4 miles total - 30 min.

Saucony Guide 7 Miles: 12.00
Weight: 146.80
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Wed, Nov 12, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM: easy 7 miles - 53:00.  Started to run home from work for another Seymour-to-Columbus 20 miler, and turned around after about 30 minutes of feeling some issue with the left groin/hip.

On the fence about the upcoming 50 miler in December...

Ravenna 5 - Red Miles: 7.00
Weight: 148.00
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Thu, Nov 13, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.521.002.480.008.00

PM: 3.5 mi. cut down run home from the Sub-unit in Columbus.  Ended up at 6:30 pace for last 1.5 miles.  3.5mi. - 24:38

2x10min. "vigorous" core and leg strength stuff to get the HR up before braving the 20 degree weather for a run workout.  

WU, 10x400m LT w/ 1min. rec. jog - 87, 83, 87, 84, 86, 83, 79, 84, 81, and 81. CD was easy.  HR stayed above 170 avg. during 1min. rec.  This was tough.

Ravenna 5 - Red Miles: 3.50Saucony Guide 7 Miles: 4.50
Weight: 146.60
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Fri, Nov 14, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.300.000.000.003.30

AM: easy 3.3 to unit for work.  Brrr.

Saucony Guide 7 Miles: 3.30
Weight: 0.00
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Sat, Nov 15, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.300.000.000.008.30

AM: easy 8.3 miles down SR 11 and back around Walmart down newly completed Carr Hill - 1:09:30.  Very sore and tired. 

Ravenna 5 - Red Miles: 8.30
Weight: 149.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
43.621.004.480.7549.85
17 - Salomon Speedcross 3 - Black Miles: 9.25Saucony Guide 7 Miles: 21.80Ravenna 5 - Red Miles: 18.80
Weight: 147.72
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