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Louisville Loving the Hills 50k/15mi/6mi.

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Location:

Columbus,IN,US

Member Since:

Jun 13, 2011

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

30 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:

Marathon < 2:47

Half Mar. < 79

10k < 36

5k < 17:20

 

 

Long-Term Running Goals:

R2R2R in Grand Canyon

Marathon < 2:37 (< 6min. pace)

Half Marathon < 1:15 (< 5:45 pace)

Top 10 in Bluegrass 10k

5k < 16:30 (< 5:20 pace)

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: 0.00 Month: 100.00 Year: 1772.19
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
Vilano Road Bike Lifetime Miles: 964.88
17 - Salomon Speedcross 3 - Black Lifetime Miles: 448.96
Vilano Bike On Mag Trainer Lifetime Miles: 125.25
Saucony A5 - Green Lifetime Miles: 107.74
Saucony Peregrine - Black Lifetime Miles: 424.57
Saucony Kinvara 6 - White Lifetime Miles: 578.36
Hoka One Infinite Lifetime Miles: 828.87
Hoka Arahi Lifetime Miles: 937.05
Saucony Iso Lifetime Miles: 71.80
Blue Clifton 4 Lifetime Miles: 566.95
Red Peregrine 7a Lifetime Miles: 51.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
216.9726.5026.472.25272.19
Saucony Mirage - Black And Red Miles: 48.48Brooks Glyerin 10 - Blue Miles: 28.00Brooks Ravenna 3 - Red Miles: 32.50Brooks Ravenna 3 - Orange Miles: 87.50Brooks Ghost 4 - Red Miles: 51.57Brooks Ravenna 3 - Blue Miles: 8.00Saucony Kinvara 2 - Black/Gold Miles: 13.47
Weight: 148.33
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

PM - easy/off day today - easy 2 mi. TM at the gym, really wailed on my abs / core for about 20 minutes with various different crunch-type exercises, and then jogged another mile.

Still baffled by the people I see at gyms that do nothing the whole time they are there.  This younger guy literally jogged a half a mile (maybe) and then walked around the whole time I was there between the water fountain and a bench where he was texting or playing with his phone.  Wait, check that, he did happen to cough right on the water fountain several times.

Saucony Mirage - Black And Red Miles: 3.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.504.001.000.007.50

Feeling from the higher mileage this week.  AM gym treadmill workout:

1.5 WU,4 mi. MP - 26:20 9.2 mph (6:35/mi.), 0.5 rec., 1 mi. @ 10k pace - 10.2 mph (5:56/mi.)

7.5 mi. total

did some light core work, but hit it hard on about 20 minutes of drills - backwards running, high knees, butt kicks, lunges, 8x40m bursts to get the heart rate up - these were fun at the crowded gym!

Brooks Glyerin 10 - Blue Miles: 7.50
Weight: 147.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM treadmill - easy 6 mi. - 48:00, 20 minutes of leg and core - sweating out pure BWW wings and budlight from UK's road victory last night.  Oh yeah, and IU played also...

Brooks Ravenna 3 - Red Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.004.000.008.50

PM treadmill @ 1%:

4x1mi. @ 10k (10.2mph-5:52/mi.) w/ 0.25 rec.

8.5mi. total - 60:00

Brooks Ravenna 3 - Orange Miles: 8.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM: Easy 7 mi on the treadmill - 60:00

15 minutes of abs.  I needed recovery run day today - soreness in the left knee and lower back

Brooks Ravenna 3 - Orange Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.002.004.000.009.00

PM treadmill interval/threshold running - 10k focus:

WU w/ strides,

10x400s w/ 60 sec. active recovery (8mph-9mph)

11mph(5:27/mi.) x 8 - these equate to 81 sec. for 0.25mi.

12mph(5:00/mi.)x1 - 75 sec.,

12.4mph(4:50/mi.)x1) - 72.5 sec,

full active recovery (7.5mph-8mph),

1.5 mi. BU - 9.3 mph up to 12.4mph,

CD

Saucony Mirage - Black And Red Miles: 9.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy 4 miles around the hood with my dawg - 55 degrees out today - about 8 minute miles.  

Taking it easy for the 50k on Saturday.  

Brooks Ghost 4 - Red Miles: 4.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy 4 mi. around the nieghborhood

Brooks Ghost 4 - Red Miles: 4.00
Weight: 0.00
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Race: Louisville Loving the Hills 50k/15mi/6mi. (15 Miles) 02:20:59, Place overall: 15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

I signed up for this 50k in Louisville, KY about a month ago with intentions of treating it as a good long training run as part of spring marathon training.  I "relearned" the difference in road and trail running today and realized how bad of an idea this was.

About 35 degrees at the start with a very muddy and hilly course.  Well marked and organized trails, but very difficult and technical for a primarily road running training base.  I went out very conservatively, fully intending to complete the entire 31+ miles to come.  Taking the climbing very easy and staying controlled on the descents.

I felt fine for about 10 miles.  At this point, I feel great cardiovascular wise (the changes in heart rate for hill climbing, and then back to a faster pace for downhill and flat spots), but I start to get that old familiar feeling creep in to my left knee, that quickly spreads to my hamstring and calf.  I remember this from the previous 2 years - by the 3rd marathon in 3 months time (fall marathons)  I start to feel this in the legs, and have learned how long this takes to recover from.  At this point in what is supposed to be Spring marathon training, this is not a desired feeling :(

Fortunately, the race is a 3-leg, out-and-back race with the second leg turn around having a bail-out point to switch to the 15 miler, for 50k ers.  I gladly accept this invitation, and turn it into a 15 mile, 2:20 trail run.  I at least finish strong over the 2.5 miles remaining at this point and come in 15th place in the 15 miler.

I grab some of the really good food they have at the finish line (chili and soft home made choc. chip cookies), drink some of their coffee, and call it a day.  Maybe next time, LLTH Ultra - I was not "Lovin the Hills" today! :)  Score -- Ultra Marathon: 1 - Joe: 0

Brooks Ghost 4 - Red Miles: 15.00
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.505.500.000.0011.00

Slept in this morning and laid around recovering from yesterday with some really fun icing and elevating of the legs.

PM treadmill run at the gym during IU's dominance over "The" OSU: 

8 mi. w/ 4mi. @ MP (9.3 mph - 6:27/mi.) @ 1% - 57:00, bathroom break,

3 mi. w/ 1.5 @ MP - 21:30

lots of stretching and about 10 minutes of core work

Brooks Ravenna 3 - Orange Miles: 11.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

13 hour work day, today for this I-65 project, but got off just in time to make it to the gym for an easy 8 on the treadmill.  It was nice and quiet at 8:30p.  8mi. at 7mph on sore legs - 68:40

Brooks Ravenna 3 - Orange Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.002.500.508.00

Another long day at work, pretty stressful.  Good to blow off some steam and talk to Danny at the gym.  That guy knows his stuff.

PM Race Sim on the Treadmill -

WU, 2mi. 10k pace - 10.1mph, rec. 

0.5 mi. - 10.2mph, rec.,

2x0.25mi. - 12mph, CD

Total: 8 mi. treadmill - 56:30

Brooks Ravenna 3 - Blue Miles: 8.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.005.000.000.0011.00

Big project finally submitted today at work! 

A decent day out today, but for some reason, I didn't feel like running outside?  What's wrong with me?  I actually prefer the treadmill at the gym to running outside?...

PM treadmill:

WU with nice steady buildup to MP. 

Ran 5 mi @ MP (9.3mi. - 6:27/mi.). then brought the heart back down a bit and finished up 9 mi. - 63:20.

It felt like it took till about mile 3 to get in rhythm for MP.

bathroom break, again (gotta stop eating so close to when I run) and then 30 minutes of core and legs - worked pretty hard at this today. 

Back on the treadmill to shake it out - 2mi. - 16:00

Brooks Ravenna 3 - Orange Miles: 11.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

recovery miles today - PM - 2 miles with the dog, a quick drink of water, 6 miles easy outside.  Large meal at Carino's with the wife for Valentine's Day, and then 2 easy on the treadmill.

Saucony Mirage - Black And Red Miles: 2.00Brooks Ghost 4 - Red Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.001.000.0012.50

Off work - AM: easy 8 mi. on the treadmill at home - super slow recovery miles while downloading the new Skyrim expansion pack - Dragonborn is awesome!

PM: Treadmill at the gym - 4.5 mi. easy w/ strides - 4x0.25 mi. @ 10k pace - 10.1 mph (5:56/mi.)

Saucony Mirage - Black And Red Miles: 8.00Brooks Ravenna 3 - Red Miles: 4.50
Weight: 0.00
Add Comment
Race: Valentimes 10k (6.214 Miles) 00:36:31, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.006.220.0015.22

First Cross Roads Series race of the year this morning in Seymour, IN.  About 25 deg. at the start:

WU a mile with a pickup,

This race is a 5k and 10k that start at the same time, which makes things interesting.  5k/10k split off at around 2.5 miles.  The usual mad rush from the start line with a group of about 10 that goes out way too fast, and a group of 10 more that are legit.  I already know I'm running for third place with the 2 sub 35min. guys in the 10k pulling away from even the 5k runners.  I actually run smart and relaxed in the beginning of one of these races, for once.  At the split off, I discover that I am all alone in third.  I didn't see the top 2 at any point, nor did I hear or catch wind of anybody close to behind me for the rest of the race.  I'll be interested to see where 4th was.  Even splits through first 5k and actually went negative on the last 5k, today.  It looks like I would've been a contender for the soft winning time in the 5k (the same people that won today are usually a lot faster than they were today) :)

5:57, 5:59, 5:59, 5:51, 5:54, 5:57, 0:51 -- 36:31

Very pleased with this - 10k PR and 8k PR (en route)

Went and saw a good movie - Beautiful Creatures - nothing like the books according to the wife, but I thought it worked.  PM treadmill at the gym - watched Duke get beat by Maryland :)  8 mi. super easy - 7mph most of the way (~ 70 minutes of easy jogging)

Saucony Kinvara 2 - Black/Gold Miles: 7.22Brooks Glyerin 10 - Blue Miles: 8.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.004.000.000.0012.00

Early PM treadmill run at the gym:

Started it off slow at 7mph and let the legs really loosen up at easy pace for a while (~4.5mi.), cranked it up to MP for the AT buildup run similar to the coaching that I saw old man Salazar give Rupp (the day after his 3:50 mile :))  4 mi. AeroThreshold BU start at MP: 9.3mph cut down to 10k pace @ 10.2mph.  25:35 for 4 mi. - Bad thing about treadmills is no splits or data to see afterward.  

30 min. legs&core - really working on the abs.

3 mi. easy shaking it out - 25:00 

Brooks Ravenna 3 - Red Miles: 12.00
Weight: 150.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.570.000.000.0020.57

Long slow run today - neighborhood loop, house to Grandview, Grandview Loop with the group.  Running with the group helped to distract me in to running in the lower 7:00's for the last 10 or so, at least.  5 of us today in the 55 degree weather.  Long and painful today, otherwise.

20.57mi. - 2:41:04

To make myself feel better I weighed myself afterward :)  Amazingly, I weigh much less after long runs... :)

Brooks Ghost 4 - Red Miles: 20.57
Weight: 148.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM treadmill run at the gym.  IU vs. Mich St. on the TV.  

recovery miles and core work today after yesterday's LSD

8 mi. in 63:05, 15 minutes of abs, 2 mi. shakeout - 17:30 

Brooks Ravenna 3 - Red Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.750.004.250.0010.00

PM treadmill at the gym:

I'm really wanting to hone in on the difference between 5k pace and 10 k pace and finishing in each race with a strong last half mile.  The good news is that the 1 mile rep and 0.75mi. rep felt good after the 2 miles and short(ish) recovery.

WU,

2 mi. @ 10.5mph - 11:25, rec. 0.25@ 7.5mph (2min.),

1 mi. @ 10.7mph - 5:36 ,rec. 0.25@ 7.5mph (2min.),

0.75mi. @ 11mph - 4:05, rec. 0.25@ 7.5mph (2min.),

0.5 mi. @ 11.2mph - 2:40,

CD 

10 mi. total - 70:18

Saucony Mirage - Black And Red Miles: 10.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - easy 10 mi. on the treadmill at the gym.  Recovery pace - 7mph - the whole way.  Nice and easy with drills and a few short bursts afterward.  Wintry mix and 25 deg. tonight, 52 deg. tomorrow - welcome to Indiana... 

Brooks Ravenna 3 - Orange Miles: 10.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: Easy 7.33 mi. at the gym with a couple strides building up to mile pace. - 60 min.

light core and stretching afterward.

PM: treadmill at home - 2.67 mi. super easy to round out to even 10 today

Saucony Mirage - Black And Red Miles: 7.33
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.001.001.7510.75

AM: easy 2 mi. jog around the hood with my dawg - about 11 minute pace :)

PM: Time trial day with the group:

WU - 1.5 mi. w/ strides,

1mi. - 5:10 - Going out in 1:15 for first 400m didn't really help me much.  At around 600m, the legs felt very heavy and I began to struggle with the pace.  Full recovery - 800m jogging

800m - 2:26.  Again, 400m was 0:69, but I could not sustain.  Full recovery - 800m jogging

400m - 1:02.  Slower than last attempt - attribute this to the strenuous 1mi. and 800m.  Full rec.,

2x800m threshold - 2:46, 2:45

Cooldown a lap.  This is difficult with the group, didn't really get to do all I wanted to do, but it was good to have people there to run with.

PM2: slow 2.5mi. on the treadmill before the UK game - Go Cats

Saucony Mirage - Black And Red Miles: 2.00Saucony Kinvara 2 - Black/Gold Miles: 6.25Brooks Glyerin 10 - Blue Miles: 2.50
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Pretty sore today.  PM treadmill at the gym - sadly enough, for about 4miles, 6mph was all the legs wanted to go without complaining.  4mi. slow, bathroom break and stretching, 6 miles at 7mph, 20 minutes of core and leg strength stuff, and 2 miles easy to finish up and shake out.

A decent progression of mileage buildup so far (for me, anyway) 75, 83 last week, and going for 90 mi. this week.

Brooks Ravenna 3 - Orange Miles: 12.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM recovery miles outside - house to Tipton Lake and back: 10 mi. - 1:24:20 - off and on pace: 7:45 up to 8:30

Pretty sore in the usual problem areas, still, but a vast improvement over yesterday.

Some light core and leg work afterward.

Brooks Glyerin 10 - Blue Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.006.000.000.0010.00

PM treadmill workout:

Cutdown workout at/around MP:

WU 1.5 mi. buildup to 1% incline @ 8.9 mph (6:45/mi. - MP -10sec),

1.5 mi. @ 8.9mph, 1.5 mi. @ 9.1mph (6:35/mi.), 1.5mi. @ 9.3mph (6:27/mi.), 1.5 mi. @ 9.5 mph (6:19/mi.)

CD up to 8.5 mi. - 60:00,

While I realize that treadmill running is not the same as outdoor running, I feel I've at least been taking advantage of the gym equipment while running inside this winter.  I definitely sweat a whole lot more than I would in the 30 degree weather currently sticking around Indiana.

Today - 30 minutes of core and leg strengthening - did some sled pushes for the first time - wow, that exercise really gets your heart rate up!  burpees, several sets of abs, lunges and squats. 

Easy 1.5 mi. to shake it out and finish up the 10 mi. for the day.  

Brooks Ravenna 3 - Orange Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM treadmill easy miles - 10 mi.@~7mph the whole way - 1:26:00.  20 minutes of core work - all abs and hips

Brooks Ravenna 3 - Orange Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.650.002.500.007.15

PM treadmill workout @ 1% incline:

WU,

4x0.25mi.@10.2mph w/ 0.25mi. Rec. @8mph,

4x0.25mi.@10.4mph w/ 0.25mi. Rec. @8.2mph,

2x0.25mi.@10.6mph w/ 0.25mi. Rec. @8.4mph

CD

7.15 mi. total - 50:40

Saucony Mirage - Black And Red Miles: 7.15
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
216.9726.5026.472.25272.19
Saucony Mirage - Black And Red Miles: 48.48Brooks Glyerin 10 - Blue Miles: 28.00Brooks Ravenna 3 - Red Miles: 32.50Brooks Ravenna 3 - Orange Miles: 87.50Brooks Ghost 4 - Red Miles: 51.57Brooks Ravenna 3 - Blue Miles: 8.00Saucony Kinvara 2 - Black/Gold Miles: 13.47
Weight: 148.33
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