| 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. Favorite Blogs: |
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| | Slow miles | Fast miles | Total Distance | | 32.80 | 4.50 | 37.30 |
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| Saucony Cohesion 13 Miles: 37.30 |
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| | Slow miles | Fast miles | Total Distance | | 5.65 | 0.00 | 5.65 |
| I have been running pretty consistently since May when school got out, but I haven't been logging the miles at all. Since June, I have been running at the same time with the high school team and have joined them for some workouts even. Surprisingly, this old guy can keep up with them just fine despite being almost three times their age.
Workout today was 0.75 miles warmup, stretching, and then a 4.9 mile loop near the airport. It is a nice run with some shade and some hills. I ran with the top two guys on the team and finished in 37:18 (7:37/mile).
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| Saucony Cohesion 13 Miles: 5.65 |
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| | Slow miles | Fast miles | Total Distance | | 5.65 | 0.50 | 6.15 |
| The high school team was doing a hill workout at Eads hill in Charleston. I despise hills, so I did an easy 5 miles in 39:40 (7:56/mile). I then decided to try some of their workout and did a 300m up, 2x200m, and a 400m at the end. Their hill wasn't nearly as bad as a couple hills I ran up in my 5 mile loop. I felt pretty good the whole time.
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| Saucony Cohesion 13 Miles: 6.15 |
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| | Slow miles | Fast miles | Total Distance | | 1.20 | 0.00 | 1.20 |
| Easy 1.2 around the neighborhood with William.
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| Saucony Cohesion 13 Miles: 1.20 |
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| | Slow miles | Fast miles | Total Distance | | 3.25 | 0.00 | 3.25 |
| Easy run in the late morning on my Walgreens loop. Time was 25:15 for 3.2 miles (7:53/mile). It felt good. The effort was there but my legs were a bit tired.
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| Saucony Cohesion 13 Miles: 3.25 |
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| | Slow miles | Fast miles | Total Distance | | 3.30 | 2.00 | 5.30 |
| I did a couple laps around the high school for about 2.8 miles for a warmup. Then I ran a couple mile repeats with the high school team. They did 3, but I just did 2. I ran the first pretty consistently paced and finished in 6:39. I ran the second half of the next repeat pacing my daughter and ran about 3:30 for the first 800m. I then put in a surge to catch the guys and finished the mile in 6:36. I finished with a half mile cooldown. The miles felt pretty good. I maybe could have gone a little faster, but my legs are feeling it a bit after a long week with some increasing mileage. I think some strength training would help because my muscles aren't as strong as they used to be. I think back to doing mile repeats in college and just cruising to do 5x1 mile around 5 minutes each.
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| Saucony Cohesion 13 Miles: 5.30 |
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| | Slow miles | Fast miles | Total Distance | | 4.50 | 0.00 | 4.50 |
| Easy 4.5 in the late morning on my Walgreens loop. Time was 34:46.
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| Saucony Cohesion 13 Miles: 4.50 |
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| | Slow miles | Fast miles | Total Distance | | 3.25 | 2.00 | 5.25 |
| I decided to do a little harder workout today. The high school team was doing a ladder workout starting with a mile and going down. I wanted to do a little speed to get some confidence going into a local 5K I plan to do on Saturday but didn't want to do the ladder workout. I decided to do 4x800 with about 2.5 to 3 minutes rest in between. I did 1.5 warmup, stretched, and started the 800s. I want to race at 6 minute/mile pace on Saturday, so my target was 3 minutes per rep. My times were 3:04, 3:05, 3:09, and 3:04. It felt pretty good, but it was probably harder than it should have been even with doing most of it on the grass. I finished with about 1.25 and some stretching.
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| Saucony Cohesion 13 Miles: 5.25 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| This was a morning run around Lake Charleston with the high school team and the rival high school team from Charleston. They usually try to do a few practices together over the summer and season. I ran with the girls rather than the boys because I only wanted to run one loop around the lake instead of two. At one point, I turned around and ran about a half mile back to catch up to some of the slower runners. I didn't want anyone to get lost, and it is pretty easy to get lost on the numerous trails that cross back and forth. It felt pretty good, but it was super humid that day. That is something I miss about running out west. You don't get super sweaty and sticky after a mile like you do in the midwest. It just evaporates away.
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| Saucony Cohesion 13 Miles: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 32.80 | 4.50 | 37.30 |
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| Saucony Cohesion 13 Miles: 37.30 |
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