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Week starting Nov 16, 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
31.500.007.651.5040.65
Saucony Guide 7 Miles: 29.4512 - Saucony Kinvara 4 - Neon Miles: 2.05Saucony A5 - Green Miles: 5.15Saucony Kinvara 5 Miles: 4.00
Weight: 148.93
Sun, Nov 16, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.003.000.008.10

PM: Track workout in the cold snowy weather.  6x0.5mi. LT - 2:54, 2:43, 2:41, 2:39, 2:41, 2:40

These were pretty tough.  over 170 for heartrate and climbing throughout.  Really enjoying having some very tangable numbers to associate with effort level and get a very specific idea of where I am in the LT areas fitness-wise. 

Does not feel like a good idea for me to do the 50k or 50 miler in the hills of Jackson County.  I'm feeling a 4 week period of 5k type racing leading up to a half marathon in a month is amuch better more fun idea.

8.1 mi. total - about an hour

Saucony Guide 7 Miles: 8.10
Weight: 150.00
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Tue, Nov 18, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.001.500.006.00

PM: 6mi. on the Treadmill at the house - 44:33 total.  Cranked it up to 10mph at 4% incline  for 0.25mi. x 6 LT reps.  Sweating profusely

Saucony Guide 7 Miles: 6.00
Weight: 0.00
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Wed, Nov 19, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.050.003.150.006.20

PM: Been running in the dark every day throughout week, now.  There's just no other time to go.  The life of a family man with a full time job. 

Got some racing flats - Saucony A5.  Nice shoes - light and responsice for what they are. 

WU, and then 5x1k (0.63mi.) @ goal 5k pace, with 0.25mi. jog recovery - 3:32. 3:30, 3:31, 3:27, 3:30 - these equate to about a 5:35/mi. avg.  They felt very hard - just didn't feel comfortable.  My heart rate up over 170 for every one except the first rep. CD jog.

6.2 mi. total - 42:35

 

12 - Saucony Kinvara 4 - Neon Miles: 2.05Saucony A5 - Green Miles: 4.15
Weight: 148.00
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Thu, Nov 20, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.200.000.000.003.20

PM: easy 3.2 around the hood - 23:40

Saucony Guide 7 Miles: 3.20
Weight: 0.00
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Fri, Nov 21, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.505.00

PM: easy 5 miles around the neighborhood with 5x20sec strides.  Worked it down to 4:30 pace on the last one.

Saucony Guide 7 Miles: 5.00
Weight: 0.00
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Sat, Nov 22, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.150.000.001.0012.15

AM: 1 mi. Time Trail at BCHS track with the Quaff guys and gals.  5 of us there - 3guys, 2 gals.  WU with a couple miles jogging and some strides / drills. 

Tough to pace correctly, since I ahven't been messing with mile pace much.  Lap 1 was about 71, making lap 2 about 78-79 since I went through 800 in 2:30.  Kind of surprised by the amount of kick I had left on the final lap, but, must have sucked on lap 3.  stopped the watch at 5:06 for the full 4laps + 9meters.  GPS said I ran a 4:59, so lets go with that! :)

Did some cooling down joggin and then went for brunch and some "Busted Pumpkin" QuaffON! beer - yummy!  12.15mi. total

Cashed in some gift cards for some Kinvara 5's - these are some really good shoes.  Best in the series of already quality shoes (Kinvara). 

Saucony Guide 7 Miles: 7.15Saucony A5 - Green Miles: 1.00Saucony Kinvara 5 Miles: 4.00
Weight: 148.80
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
31.500.007.651.5040.65
Saucony Guide 7 Miles: 29.4512 - Saucony Kinvara 4 - Neon Miles: 2.05Saucony A5 - Green Miles: 5.15Saucony Kinvara 5 Miles: 4.00
Weight: 148.93
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