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November 16, 2024

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Location:

IL,USA

Member Since:

Oct 23, 2007

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

800 - 2:03 - 1999 Mid-Con. Championships - Kansas City, MO

1500 - 4:12 - 1999 Mid-Con. Championships - Kansas City, MO

Mile(indoors) - 4:34 - 2000 NIFS track - Indianapolis, IN

3-mile - 18:04 - 2021 Broadway Bolt, Mattoon, IL

5K - 16:59(split) - 1998 Mid-Con. CC Championships, Chicago, IL; 17:33 - 1995 Charger Classic, Crawfordsville, IN

8K - 26:52 - 1998 Indiana Intercollegiates - West Lafayette, IN

10K - 37:28 - 1998 - NCAA Great Lakes Regional - Terre Haute, IN

Ran in the 2002 Hood-to-Coast Relay.

Short-Term Running Goals:

Get back into shape and lower my running times (5K and 10K in particular).

Run a half marathon and possibly a marathon.

Long-Term Running Goals:

Still be running 20+ years from now.

Personal:

I ran cross country and track in high school in good old Indiana and at Valparaiso University in college. I've been married for 17 years now to my beautiful wife Kathleen. We have 4 wonderful kids, and I teach physics, astronomy, and earth science at Lake Land College in Mattoon, IL.

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Miles:	This week:	0.00	Month:	0.00	Year:	96.75
White/black/yellow Lifetime Miles:						306.90
Saucony Cohesion 13 Lifetime Miles:						111.25

Wed, May 28, 2008

Slow miles	Fast miles	Total Distance
4.50	5.00	9.50

Started with 0.25 to Sasha's as usual. Today was the day we wanted to do a 5 mile tempo. Sasha wanted to see if I could hold a 6 minute mile pace for the tempo and perhaps be an alternate on the second team for Wasatch Back. I'm not sure I will be available at that time since my wife is due on June 16th, but we thought we would do it anyway. We started out with about 2.5 warm-up in 9 minute pace with Hyrum. He headed back, and we started the tempo. We started out a little slow hitting 1:34 for the first 400, but ended up with a 5:59 first mile. At the turnaround, we were at 14:57, and the pace felt fairly comfortable. I think we came through the third mile in 5:57 and then started to pick it up a bit. Mile 4 was 5:54 and mile 5 was 5:47 with 1:20 for the last quarter for a total time of 29:33. The last half was 14:36. I felt pretty good through 3.5 and then the pace picked up. I still felt okay, but it was a little tougher. We finished with about 1.5 cool-down to Sasha's. Total time for the 9.5 was 69:38 (7:19/mile).

I was pleased with this tempo, and it shows some good improvement. About a month ago, I did a 3 mile tempo in around 6:06-6:07 pace, and that was tough. In March I did the Rex Lee run and ran 41:46 (6:44/mile). The consistent training is paying off.

Comments

From mattk on Wed, May 28, 2008 at 11:56:36

Awesome job today. When I was falling behind today on the two miles I did with you guys, I noticed you still had great form and looked comfortable. . . I was flailing. Your smart training is paying off.

From josse on Wed, May 28, 2008 at 16:43:25

Great job you are making excellent improvement.

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