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Frosty Trail 5 miler.

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Location:

Columbus,IN,US

Member Since:

Jun 13, 2011

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

A bunch of 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:

 

5/16: G. Canyon - R2R2RGot It!! (about 13 hours)

6/22: Series 5k - 17:xx   17:47

9/28: Mill Race Marathon - 2:49:xx

11/9: Tunnel Hill 100 - Let's Finish the distance !  

 

Long-Term Running Goals:

R2R2R in Grand Canyon  5/18/19 

Wonderland Trail, JMT,

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.

 

Favorite Blogs:

Miles:This week: 0.00 Month: 0.00 Year: 2719.35
Barefoot Running Lifetime Miles: 4.00
Swimming Lifetime Miles: 6.20
Elliptical Lifetime Miles: 81.50
Vilano Road Bike Lifetime Miles: 964.88
Vilano Bike On Mag Trainer Lifetime Miles: 125.25
Saucony A5 - Green Lifetime Miles: 176.24
Saucony Peregrine - Black Lifetime Miles: 426.07
Saucony Kinvara 6 - White Lifetime Miles: 624.30
Hoka One Infinite Lifetime Miles: 891.17
Red Peregrine Velcro Lifetime Miles: 267.10
Red Peregrine NO Velcro Lifetime Miles: 133.30
Clifton 4 Blue 1 Lifetime Miles: 746.85
CLIFTON 4 Blue 2 Lifetime Miles: 191.78
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
223.196.0024.070.56253.82
Saucony Guide 7 Miles: 155.6917 - Salomon Speedcross 3 - Black Miles: 16.50Vilano Bike On Mag Trainer Miles: 12.00Vilano Road Bike Miles: 32.00New Balance 870v3 Miles: 41.77Saucony Kinvara 5 Miles: 25.0516 - Saucony Kinvara 3 - Black/Red/Neon Miles: 11.16
Weight: 149.29
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

QuaffON! New Years run from the brewery. Some good pulled pork nachos and beers afterward.  Good people, good running, great beer, good times.

Saucony Guide 7 Miles: 10.20
Weight: 149.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.220.000.000.0017.22

AM long run broken up:  9 miles on the home treadmill - 71:50. Slowly increased speed. Nap time for kid, so daddy put on some warm clothes and ran to the bank and back.  8.22 miles in 63:38. Feeling decent. 

Saucony Guide 7 Miles: 17.22
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.003.000.006.50

AM treadmill workout.  30 degrees and freezing rain with a thunderstorm brewing. 

4x3:00 hills @ 6% - 7.5mph up to 8mph with 1:30 rec. jog, 4min. jog rec.,

4x3:00 hills @ 8% - 7mph with 1:30 rec. jogs

Our old rickety home TM takes about 30 seconds to get up to those inclines.  I was definitely at LT effort at the tail end of each of these reps., which was the intent of the workout.  This has been a decent start to spring training.

6.5 total - 54:40

Saucony Guide 7 Miles: 6.50
Weight: 146.80
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.500.000.000.0016.50

Long run in the mud.  First time over 2 hours in a month.  16.5 miles on muddy trails around Harrison Lake.  Hurt

17 - Salomon Speedcross 3 - Black Miles: 16.50
Weight: 147.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.300.000.000.000.30

Pm treadmill run fail. My left leg is trashed from the long run.  On to bike trainer in garage. 42min. For 12miles.

Vilano Bike On Mag Trainer Miles: 12.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.750.001.250.004.00

Pm track workout fail. 400s with strength training circuits between. I'm no crossfitter!  Cold Track Tuesday 15 degrees and dark by 6:30

Saucony Guide 7 Miles: 4.00
Weight: 150.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.003.000.000.006.00

PM: run over to school ad back.  Its -10 degrees.  Rest on the TM at home.  2.25 miles at about MP to keep warm - 15:00, then went inside, built back up to 1 mile at MP on TM.  3.75mi. more - 28:45.

Saucony Guide 7 Miles: 6.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

easy 4 TM - 33:10.  Refinance of house + big transition at work = me not run as much.

Saucony Guide 7 Miles: 4.00
Weight: 150.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.880.003.380.0010.26

AM: TM hill workout - 9x3:00 @6% / 7.5mph with 1min. rec. jog on flat.  Home TM is pretty rickety, and vent with heat blowing directly on me, so a good deal of sweating going on.  Better than being outside - it is below zero without windchill.

10.25 mi. total - 81:30. 

Saucony Guide 7 Miles: 10.25
Weight: 147.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

AM long run outside.  30 deg. and no wind.  A heat wave compared to recent weather.

Out and back people trail through town over to Lincoln Park.  3 pee stops and pickup and drop off of clothes.  Typical early season long run inefficiencies from me.  Ate a couple gels and sipped on water from the handheld.  Long way to go to get to goal fitness, but, it's along way to the top if you wanna rock and roll.

18 miles - 2:20

Saucony Guide 7 Miles: 18.00
Weight: 147.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.250.000.000.001.25

walked at work - 1mi.

Brief TM climb - 10% for 1.25 mi. really slow

Saucony Guide 7 Miles: 1.25
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.001.750.005.75

PM: Track Tuesday at Northside.  Big group - about 15-20 people outside freezing their asses off doing 400s and burpees...

Workout:  4 x [400m LT, 15x mountain climbers, 15x PUs, 30 back lunge, 15x squat,

                          400m LT, 15x sqaut jumps, and 3 more exercises (burpees in there    somewhere)]

I made it through to the 7th 400m and called it quits.  Yeah, I suck at these.  Hopefully, its really good for me, because, I hate it.

 

Saucony Guide 7 Miles: 5.75
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.003.000.0012.10

PM: Out and back to bridge down SR46.  threw in 3x1mi. TH - 6:01, 5:59, 5:54.  Threw up chili in my mouth on the first one.  My heart needs a little more coaxing than I remember to get down to 6:00 pace. 

12mi. total - 1:26:51

 

Saucony Guide 7 Miles: 12.10
Weight: 150.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.560.000.000.0013.56

Late PM: 25 degrees and a bit windy.  Run in the dark - took movie back to Fam. video.  SR11 to SR 46 to People trail, and then People trail down SR 46 on the trip home.  Handweld and lots of layers of clothes.  Easy pace.  13.56 miles total - 1:48:50

Saucony Guide 7 Miles: 13.56
Weight: 150.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off - recovery day needed.

Weight: 0.00
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Race: Frosty Trail 5 miler. (4.94 Miles) 00:34:27, Place overall: 12, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.004.940.0015.04

AM - Frosty Trail 5 miler trail race this morning at BCSP.  Jog overto meet the guys for carpool over - 3.3mi. easy pace.  hop in car to drive to park.  jogged 3.3 mi. WU on the race trail. 

Race was single track with a start that has everybody spread out across a field.  100 feet to the merge in to single track had me in a group stopping and passing up on slope and branches for first 1.5 miles.  Solid effort, but started off 2 minutes behind pack I "shoulda" been running with.  4.94 miles total - 34:27 for I don't know what place.

CD jog with the group - about 1.5 miles on more trails and then a few good beers on in the car to drive home.  Jogged home from the guy who drove's house another 2 miles really slow and sore.

15 miles total - about 2 hours,  Good week - most miles and harder running in a while.

Saucony Guide 7 Miles: 15.00
Weight: 150.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Long run called off - left groin injury recurring flare up.  20 miles. on bike - over to fam video and chipotle .  About 90 minutes total with harder efforts in to the wind.

Vilano Road Bike Miles: 20.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.330.000.000.0010.33

AM: easy hour - 7 miles - to marina and back

PM: easy 30 minutes - 3.35 miles. Neighborhood.

50 degrees and sunny.

Saucony Guide 7 Miles: 10.33
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.083.003.000.0012.08

PM: run over to Track Tues. from the house - 10k cutdown.  Last 3 miles were around MP.

Track Tuesday - 6x(800m, 10 x mtn climb, 10 x PU, 10 x squat, 10x back lunge... ).  800s avg. = 3:00

12.08 miles total - 1:34:10

New Balance 870v3 Miles: 12.08
Weight: 152.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.400.000.000.002.40

1mi. at work,

1.4mi. TM climb power hike - 20:00

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.565.56

PM - easy 3mi. TM - 25:52

PM2 - 2.56 mi. around the nieghborhood w/ 8 x strides - 20-25 sec.

New Balance 870v3 Miles: 5.56
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM: 11mi. Trail Run in Yellowwood.  Different trails - some of the Tecumseh course.  Slow and lots of stopping.  Taking it reeaal easy - 1:41.

PM: 12 mi. bike ride - 2x10-12 minute TH efforts - 42 minutes total.  GArmin sync issues again.

10 minutes of core work after.

Vilano Road Bike Miles: 12.00Saucony Guide 7 Miles: 11.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

AM: Grandview Long Run - 20 mi. in 2:31. Solid effort to hold 7:30 pace from 15-20.  Handheld and 2 gels consumed.  

http://www.strava.com/activities/246027842

 

Saucony Kinvara 5 Miles: 20.00
Weight: 149.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

PM: easy 3 TM - 25:52, 10 min. core

New Balance 870v3 Miles: 3.00
Weight: 150.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.130.003.000.0021.13

PM1: easy 3.5 mi. home from sub-unit - 28:49

PM2: easy 6 mi. from house over to Track Tues. - about 7:30-8min. pace,

Track Tues. - 6x800m TH w/ circuits btwn - lunges, burpees, squats, pushups... and the like are what I'm talking about when I say "circuits"

Run home from track Tues. the longer way.

17.67 mi. total in PM2 with about 2:14 of moving time

Handheld of water and 2 gels consumed.  Feeling reasonable energetic at the end

New Balance 870v3 Miles: 21.13
Weight: 149.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM: easy 3.5 miles over to unit - 30:22.

PM: easy 3.5 miles home from unit - 29:03

Saucony Guide 7 Miles: 7.00
Weight: 149.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.530.000.000.003.53

AM: easy 3.5 mi. to unit to drive state car from unit to work - 30:38
 

Saucony Guide 7 Miles: 3.53
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.300.000.750.005.05

PM: 5mi. w/ 7x200m strides - about 40 min.

Saucony Kinvara 5 Miles: 5.05
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.160.000.000.0011.16

PM1: easy 90 minutes - House to Carr Hill - out and back.  11.16 hilly miles - felt pretty depleted at the end.  

16 - Saucony Kinvara 3 - Black/Red/Neon Miles: 11.16
Weight: 150.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
223.196.0024.070.56253.82
Saucony Guide 7 Miles: 155.6917 - Salomon Speedcross 3 - Black Miles: 16.50Vilano Bike On Mag Trainer Miles: 12.00Vilano Road Bike Miles: 32.00New Balance 870v3 Miles: 41.77Saucony Kinvara 5 Miles: 25.0516 - Saucony Kinvara 3 - Black/Red/Neon Miles: 11.16
Weight: 149.29
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