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Frosty 5 Miler

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Location:

Columbus,IN,US

Member Since:

Jun 13, 2011

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

28 Marathons -- PR - 2:48:53 (Fall 2014)

26 Half Marathons -- PR - 1:19:20 (Aug. 2015 - Converted)

10k - 35:25 (July 2014 - Aided)

5k - 17:28 (Aug. 2015)

1mi. - 4:58 (July 2014 - Track)

Short-Term Running Goals:

Half Mar < 80

5k  <  17:20

Long-Term Running Goals:

R2R2R in Grand Canyon

Complete 100 miles

Marathon < 2:45

Half Marathon < 1:17

5k < 17

Keep my Long-term Running Goals consistent for more than a month...   Fail

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.  6' tall and fluctuate around 150lbs.  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: 30.20 Month: 241.77 Year: 1779.88
Barefoot Running Lifetime Miles: 4.00
Swimming Lifetime Miles: 6.20
Stationary Bike Lifetime Miles: 96.10
Grand Canyon Hiking Lifetime Miles: 71.20
IN State Park Hiking/Trail Running Lifetime Miles: 217.95
Elliptical Lifetime Miles: 81.50
12 - Saucony Kinvara 4 - Neon Lifetime Miles: 537.72
Vilano Road Bike Lifetime Miles: 964.88
16 - Saucony Kinvara 3 - Black/Red/Neon Lifetime Miles: 274.25
17 - Salomon Speedcross 3 - Black Lifetime Miles: 440.86
Vilano Bike On Mag Trainer Lifetime Miles: 125.25
New Balance 870v3 Lifetime Miles: 656.49
Saucony A5 - Green Lifetime Miles: 104.64
Saucony Peregrine - Black Lifetime Miles: 334.19
Saucony Kinvara 6 - White Lifetime Miles: 503.11
Saucony Ride 7 - Black Lifetime Miles: 785.86
Brooks Adrenaline 15 - White Lifetime Miles: 713.73
Brooks Ravenna 7 Lifetime Miles: 774.28
Saucony Triumph Lifetime Miles: 640.08
Saucony Omni 13 - Black Lifetime Miles: 572.07
Saucony Ride 9 - Blue Lifetime Miles: 723.05
Hoka Clifton 3 Lifetime Miles: 680.49
Blue Triumphs Lifetime Miles: 279.17
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
218.5518.0017.900.00254.45
Saucony Omni 13 - Black Miles: 46.03Saucony Ride 9 - Blue Miles: 187.29Saucony Kinvara 6 - White Miles: 12.45Saucony Peregrine - Black Miles: 8.68
Weight: 150.85
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.600.000.000.008.60

AM - easy TM walkjog at gym.  5.5 miles - 1 hour

PM - easy 5k outside - 3.1 miles 30 min.  Decent weather outdoors - about 45

Saucony Omni 13 - Black Miles: 5.50Saucony Ride 9 - Blue Miles: 3.10
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Easy 9 miles outside - Tipton Lakes out and back.  9mi. - 1:28.  Knee bothering me still

Saucony Ride 9 - Blue Miles: 9.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.850.000.000.007.85

TM AM - 5 miles easy - 42:20

walk at work and 2 mile TM jog at lunch. 45 minute circuit, drills, core session with group/trainer at gym

Saucony Omni 13 - Black Miles: 7.85
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.454.004.000.0012.45

AM - TM: 8mi. ctdwn - started at 9mph and increased evry 5 minutes.  @nd 30 minutes switched to continuous interval setting - alternated AT/TH up to 10.4 mph.  51:15.  WU/CD easy miles.

walks at work and a WU on TM priot to 45 minute circuit, drills, core session with groupat gym

Saucony Kinvara 6 - White Miles: 12.45
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.001.500.007.50

AM - TM walk jog on TM at gym - 4miles in 50 minutes

Lunch at gym: 3.5 mile ctdwn - got the TM up to 11.4mph at the end.  Followed up with 45 minute circuit, drills, core session with group/trainer at gym.  There were some burpees and kettle bells involved

Saucony Omni 13 - Black Miles: 7.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM - 2mile walk on TM at gym.  Tired!  LR tomorrow

Saucony Omni 13 - Black Miles: 2.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
27.003.000.000.0030.00

AM - TM Long run:  early start at gym  A couple restarts and 3 gels eaten.  23 miles, hopped off and did 15 minutes of foam rolling, got bakc on and went 30 minutes moderate cutdown and finished out the 30.  30 miles total - 4:29:30.  

Watched a lot of English Premier League Soccer. 

Saucony Ride 9 - Blue Miles: 30.00
Weight: 150.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off - LEft Knee is crazy sore

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Pmiles easy divided between 2 TM runs.  Lunch - 1 hour strength training session.

Saucony Ride 9 - Blue Miles: 9.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.700.000.000.006.70

AM - TM walking - 2.4 miles.

Lunch - 4.3 miles in the great outdoors - 34:20.  Very windy but temps above 40 are hard to resist. 

Saucony Ride 9 - Blue Miles: 6.70
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.001.500.007.70

AM - TM walking - 2mi.

Lunch - Run outside - Bridge Hills on Burkhart.  1.5 miles Pickup on TM before the 1 hour strength and circuit session.  More core and leg strengthening exercises.  Jog back to office afterward.  5.7 miles total.

Saucony Omni 13 - Black Miles: 7.70
Weight: 153.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM - Outside! 60 degrees - 4miles easy in Seymour - 38:47, PM - easy 3miles to and from gym - 26:13. 1hour circuit, strength and conditioning workout at gym

Saucony Ride 9 - Blue Miles: 7.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.840.000.000.003.84

3.84 miles run from house to Sub Unit.  Forgot I had my laptop at home, so I got to secure and carry that on my back.  34:01.  Taking it easy for trail race (5miler) and a long run on following day.

Saucony Ride 9 - Blue Miles: 3.84
Weight: 0.00
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Race: Frosty 5 Miler (4.9 Miles) 00:36:41, Place overall: 5, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.780.004.900.008.68

Today is the wife's birthday.  So I went and ran a race in Brown Co. State PArk.  Frosty  5miler:  WU on trails where race course was - very muddy and wet.  Raining during the race.  about 30 degrees and pretty miserable if you weren't running.  Fun times - ran with Danny Webb and Christian Wagner for part of it, and thy put the pedal down in the end and left me.  Lots of elevation gain for a 4.9 mile race --  656 feet.  Ran 36:41 and felt pretty strong for a fifth place finish. 

Saucony Peregrine - Black Miles: 8.68
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
35.800.000.000.0035.80

Last Long LR before Rocky Rac. 100.  Went to the TM at gym in Columbus.  Clocked in around 7:30, and did my usual routine.  fill up water and eating gels every hour (TM resets).  Ate 5 gels, drank fair amount of water, and stopped for a couple of bathroom breaks.  took in 2 EP matches.  35.8 miles - 5:18.  Feeling trong throughout but struggled with some minor GI issues. 

Saucony Ride 9 - Blue Miles: 35.80
Weight: 150.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy 10 miles out and back Up Carr Hill and into new neighborhood road.  Slowness - abouut 9:30/mile

Saucony Ride 9 - Blue Miles: 10.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.800.000.000.005.80

AM - easy 3 miles around the neighborhood before work - about  9min miles

walk at work

Lunch run before gym: 2 miles - 20:42.  45 minutes of strength training.  Did pullups, lots of core and squats, lunges, etc. today.  Really convinced that these sessions are really beneficial.  The last long run on Sunday was different - felt stronger at the end, when I have been struggling.

Saucony Omni 13 - Black Miles: 5.80
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.680.000.000.009.68

AM: run around the Canal in Indy before work meeting.  4.28- 34:27

Lunch: run around Canal and along trail down by the river.  Cold outside today.  60 degres in TX.  5.4miles - 44:06

Saucony Omni 13 - Black Miles: 9.68
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.851.501.500.007.85

AM: gym TM run - 20 minutes alt. 0.25mi.  varied between AT and TH effort. Got up to 10.7 mph.  5 miles total - 36:20.

Lunch: gym - TM run - Quick cutdown + 4x Strides: Got up to 11.4mph on the strides.  Followed with 1 hour strength and conditioning routine: lots of body wt. squats and lunges, planks, etc.  Think I injured my bicep doin something...  2.85 miles in 19:40

Saucony Ride 9 - Blue Miles: 7.85
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM TM at gym - 4 miles - about 35 min.  Sweatin profusely. 

Tapered LR tomorrow. 

Saucony Ride 9 - Blue Miles: 4.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
27.000.000.000.0027.00

PM: 27 mi. Long Run - 4:05.  Barely Ultra.  60 degrees and sunny today.  Sun's Out / Gun's Out (I ran outside).  Ran out and back on People Trails.  Lot of rain here recently, so some interesting flooding scenary.  The paved People Trail runs along the River and one fothe main larger Creeks in the area.  

Struggle mode at the end (last 4miles).  It was probably good to get this one outside and remember the difference sun and wind make.  4 gels eaten, filled up hand held once.  12-14 next weekend, and then 100mile attempt No. 2 in TX. 

Saucony Ride 9 - Blue Miles: 27.00
Weight: 149.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.401.501.500.005.40

TM walk AM

TM - 20min. ctdwn. - up to 11mph. 4mi. total - 27:30

followed w/ 1hour strength and conditioning - mostly lunge and squat circuit type training.

Saucony Ride 9 - Blue Miles: 5.40
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.203.002.000.0010.20

AM - easy TM run/walk - 5mi. - 47:30

Lunch TM run - 30min. ctdwn - got up to 10.4 mph.  5.2 miles - 36:40.

followed w/ 1hour strength and conditioning - mostly lunge and squat circuit type training (same as yesterday)

Saucony Ride 9 - Blue Miles: 10.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.203.001.000.0010.20

AM - TM walk jog for 5miles.  about 9:30 pace.

Lunch TM before Str./Cond. workout - 5.2mi. Cutdown - 36:40  Followed with an hour strength/conditioning session

Saucony Ride 9 - Blue Miles: 10.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off - feeling tired and beat up.  Start thinking taper mode.
 

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off Running - Did 1 hour Strength/Conditioning session at lunch, but, feeling sick.  Achy and coughing. 

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Great - I am definitely sick.  Bad  lung coughing, and running a fever.  Unbelievable.

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Laying in bed all day today feeling achy and feverish.  Temp. was 103 when my wife put the thermometer under my armpit.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Still sick - fever and painful coughing

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.100.000.000.002.10

TM walking.  Feel Like. Crap.

Saucony Ride 9 - Blue Miles: 2.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.000.000.006.10

Noticeable improvement.  Burning lungs still. 

Saucony Ride 9 - Blue Miles: 6.10
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
218.5518.0017.900.00254.45
Saucony Omni 13 - Black Miles: 46.03Saucony Ride 9 - Blue Miles: 187.29Saucony Kinvara 6 - White Miles: 12.45Saucony Peregrine - Black Miles: 8.68
Weight: 150.85
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