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Indy training series 5k

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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: 177.74 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
199.7837.5029.600.50267.38
New Balance Trail - Black Miles: 18.5013 - Brooks Adrenaline GTS 13 - Blue Miles: 11.0016 - Saucony Kinvara 3 - Black/Red/Neon Miles: 8.50Brooks Glyerin 10 - Blue Miles: 12.0014 - Brooks Adrenaline GTS 14 - Blue Miles: 104.56Ravenna 4 - Black And Red Miles: 18.0012 - Saucony Kinvara 4 - Neon Miles: 48.1717 - Salomon Speedcross 3 - Black Miles: 19.52Brooks Ghost 4 - Red Miles: 13.53
Weight: 150.85
Race: Indy training series 5k (3.107 Miles) 00:17:55, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.003.100.0013.60

AM: jog over to meet carpool to Indy - 4 miles - about 35 min.  WU with some jogging and strides - we got there way early, so alot of WU - about 2 miles.  Race: 5k where the Quaff guys and I were expecting a lot of faster dudes since it has been in the past.  There wren't too many sub 17 guys and faster, turned out.  Danny and Tim went out in 1/2 positions and held those positions for the race duration.  I was about 5 seconds back from Danny most of the race.  I wound up in 3rd at the end only through a real hard kick at the end to stay ahead of Jason? (Was that you, Jason?)   I was so gassed afterward that I did not have the mental faculties to carry on any sort of converastion... :) sry.

5:41, 5:47, 5:58, 0:30

5k race - 17:55

Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM: 8 miles moderate on the TM at the gym - 59:55

New Balance Trail - Black Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.007.000.000.0011.00

PM: TM at gym - WU, 4mi. MP - 25:48 (9.3mph @ 1% incline).  So many people in the gym tonight, that my shirt became soaked and saturated within about the first 15 minutes.  After completing the 4MP, I went to the bathroom to wring out my shirt, got a drink of water and continued with rest of planned sauna running fun - 3x1mi. 104%MP w/ 0.25mi. jog rec. - 6:18, 6:18, 6:15.  CD up to 5 mi. for second portion of workout.

11mi. total - 1:15:00

Amazingly, even with taking 2 days off this week, my weight is down...

13 - Brooks Adrenaline GTS 13 - Blue Miles: 11.00
Weight: 149.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.002.500.008.50

PM: treadmill intervals at the gym:

10x0.25mi. @ 10.8 mph (roughly 1:23's) / 1% incline with 0.15mi. rec./floats @ 8mph.  Feeling pretty good with this effort. Again, likely due to lower mileage week.  

8.5mi. total - 60:00 

16 - Saucony Kinvara 3 - Black/Red/Neon Miles: 8.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM: easy 7 miles on the treadmill at the gym - 58:35.  The heater broken in the gym, so it was about 45 degrees.  Still, much warmer than outside!  It was below zero outside this morning.  Another winter storm coming in with the cold weather - the 10k in Seymour tomorrow morning was postphoned. 

PM: slow/easy 4mi. on TM at home - 36:06.

Decided to reactivate a bunch of the older shoes that are still sitting out in the garage.  Gonna see if a can squeeze some more miles out of some of them.  Those Gylcerin 10s are over 600 miles, but still feel fine.

Brooks Glyerin 10 - Blue Miles: 4.0014 - Brooks Adrenaline GTS 14 - Blue Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

AM long run in BC State Park - 12 degrees, light wind, and light snow the whole time. 

20 mi. - 2:34:48

http://connect.garmin.com/activity/442183787


 

14 - Brooks Adrenaline GTS 14 - Blue Miles: 20.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM treadmill at the gym: 10mi. easy - 1:20:00.  Its cold and icy around here still.  Been a tough winter for the Midwest (and everywhere else it looks like, too).  With all the planned mileage coming up and an overabundance of treadmill running, I decided to bust out the plethera of old Brooks trainer-type shoes sitting out in the garage and save some of the newer shoes for the warmer road running days to come.

Needed the am off to recover freom yesterday.  Pretty sore up through about lunch time today.

Ravenna 4 - Black And Red Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM: TM at gym - varied speed and inlcine to break monotany and repetative motion and added 7 x strides at the end - 8mi. in 60:50

Ravenna 4 - Black And Red Miles: 8.00
Weight: 151.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.400.008.000.0011.40

PM Treadmill at the gym: WU 1.5mi. w/ strides, 8x1mi. LT - 10.1mph (5:56/mi.) with 0.25 mile slow jog recovery.  I had some serious GI problems after about rep 5 - my apologies to the guy on the TM next to me.  I finished the workout just in time. 

Pretty pleased w/ completing this - 8 mile repeats is a PR on the number of reps.  The last couple got alittle labored for the last half mile of each, but I think that was due to the GI thing.  This pace felt like it could be manageable for 10mi.-half, which is what I think the idea was.  This is the first workout of a very structured specific marathon training plan - my first!  I'm excited about having a sudo-coach/trainer! :) 

12 - Saucony Kinvara 4 - Neon Miles: 11.40
Weight: 150.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Pm - easy 8mi. treadmill at the gym - 61:50.  Watch the beginning of the Pitt-Syracuse game.  Wow, what a finish!  Love me some college basketball

14 - Brooks Adrenaline GTS 14 - Blue Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.009.000.000.0011.00

Today's PM workout went well on TM at gym - 3x3mi. 90-95% MP with moderate 0.5mi. recoveries.  Felt comfortable after 1mi.  WU at 9mph(6:40s) for the first 3mi. rep. and 7.8mph for 0.5mi. rec. and then repeated same paces.  Felt pretty even effort through the all. (The first one actually felt the hardest...)

11mi. total - 1:16:10

12 - Saucony Kinvara 4 - Neon Miles: 11.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

5AM - easy 4mi. on TM at the gym - 31:20.  The easy runs on this very structured schedule are to range from 7:06-7:44, and typically range from 8-12 miles, divided into 2 runs on Fridays .

14 - Brooks Adrenaline GTS 14 - Blue Miles: 4.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.024.500.000.0019.52

AM: group long run in Columbus on mostly clear paved trail - essentially an out and back from the gym.  Nathan, Danny, and Cole for the whole way, Chasity, her sis for a bit, and Kirk, Erin and Sarah for about 10miles.  The guys ran 10x3:00 MP w/ 2:00 rec. in the second half of the run.  on the slush and with the intersections corssing our path, the splits were pretty uneven: about 6:25/mi. avg. pace, though.  A few Quaff beers afterward - Busted Knuckle on tap at The Garage, now!

19.52 mi. total - 2:28:12

17 - Salomon Speedcross 3 - Black Miles: 19.52
Weight: 152.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.250.000.000.0013.25

AM: easy 8 mi. on the TM at the gym w/ 6xstrides - 12-12.5mph.  59:30 total.  Building that aerobic house by keeping recovery days between 7:10-7:45/mi.

PM: easy 5.25 miles outside - loops around the neighborhood - 38:43.  Again, no problem staying within this prescribed pace range the first week of this "specific phase" of marathon training.  We'll see if I can keep that up! :)

Its about 20 degrees and windy.  New record for snowfall in central Indiana this winter. 51.6"

Brooks Glyerin 10 - Blue Miles: 8.00New Balance Trail - Black Miles: 5.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

AM : easy 6 TM at gym - 46:40

PM: easy 5.25 TM at gym - 39:00

Still in that range and feeling fine - good

New Balance Trail - Black Miles: 5.2514 - Brooks Adrenaline GTS 14 - Blue Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.770.0010.000.0012.77

PM: Met up with Tim and Danny at Mill Race for some outdoor running.  It was over 40 degrees yesterday - at one point, think it actually got up to the 50s.  Nice evening run, though the very soggy roads got a little slick near the end of the run when it was getting dark.

Week 2 of program - WU, right into 5x2mi. ~HMP w/ 3:00 jog rec. -- 12:03, 12:05, 12:06, 12:07, 12:09

Recovery jogs super slow, and last half of last 2 reps were a tough. 

12.77mi. total - 1:26:19

12 - Saucony Kinvara 4 - Neon Miles: 12.77
Weight: 151.40
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - easy 6 miles outside - 45:52.  Over 50 again today - in the 60s tomorrow!  The dog made it 2 miles tonight.  Poor guy hasn't been for a run in months.

14 - Brooks Adrenaline GTS 14 - Blue Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.520.000.000.005.52

PM: loops around fairgrounds - 5.52 miles - 46:19.  Hurting today - recovery day again. 

14 - Brooks Adrenaline GTS 14 - Blue Miles: 5.52
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.509.000.000.0011.50

PM treadmill At gym- WU, 4mi. at 9.1mph (6:35min./mi.), 0.5mi. rec. at 8mph, 3mi. at 9.3mph (6:27/mi.), 0.5mi. rec. at 8mph, 2mi. at 9.5mph (6:18/mi.), CD

11.5 mi. total in 1:17:45

Mission accomplished - the legs didn't feel good at the begininning of this workout.  The treadmill was actually a great benefit - I would not have hit these paces on my own outside.  IT was pretty windy tonight as well.

14 - Brooks Adrenaline GTS 14 - Blue Miles: 11.50
Weight: 151.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.520.000.000.009.52

AM: 7 miles recovery around the neighborhood - 57:34.  "Recovery" pace has not been within that desired range (7-7:45).  Pretty sore this morning after another solid effort last night on the treadmill.  The workout on Tuesday put a hurtin on me! 

PM: easy jog around the hood - 2.52mi. - 22:30.  Ouch! Foam rolling and icing time

14 - Brooks Adrenaline GTS 14 - Blue Miles: 9.52
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.028.000.000.0018.02

PM Long Run w/ 4x2mi. MP: 4mi. WU from house to Terrace Lake - to SR 46 People Trail -  Trail through town - over to track for a little bit of relief with the soft(er) surface track.  2 reps on the track, 2 reps on the road.

2mi. intervals w/ 1mi. mod. recoveries were: 6:28, 6:31  // 6:28, 6:27 // 6:22, 6:21 // 6:28, 6:25

Had to push a bit going into a strong headwind to get that last one.  

18.02mi. total - 2:08:16

14 - Brooks Adrenaline GTS 14 - Blue Miles: 18.02
Weight: 150.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

OFF - Feeling it from these past 2 weeks - probably the highest volume of higher intensity mileage I have ever done.

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

jogged a mile outside and hated it :)

14 - Brooks Adrenaline GTS 14 - Blue Miles: 1.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.006.000.0014.00

AM treadmill at the gym:  LT - extending speed - 1mi-5:49, 2mi.-12:00, and then I started struggling

2mi-12:37, 1mi.-6:27, 0.25 mi. recoveries, 1mi. WU and a short CD

8mi. total - 55:40

PM: TM @ gym: recovery run - 6mi.-44:48.  Back within range on recovery runs.  The 2 days off did me right.

12 - Saucony Kinvara 4 - Neon Miles: 6.0014 - Brooks Adrenaline GTS 14 - Blue Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.5014.00

AM: TM @ the gym: recovery run - 7mi.-54:05

PM: TM @ gym: recovery run w/ 5 x strides - 7mi.-52:45. watched my wildcats lose to Arkansas at home on their TVs whilst running

Brooks Ghost 4 - Red Miles: 7.0012 - Saucony Kinvara 4 - Neon Miles: 7.00
Weight: 151.20
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.530.000.000.006.53

AM: recovery run outside.  Had the day off work today.  The weather was decent, but more bad stuff coming for the weekend.  From house over to papa johns across town to pick up my car.  Didn't even think about it until I got over to the people trail, but ran the last half of tomorrow's 5k course en route.  Only had one honk today - I wore some short shorts and the bright yellow 2013 Boston shirt today.

6.53 mi. - 50:30

Brooks Ghost 4 - Red Miles: 6.53
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
199.7837.5029.600.50267.38
New Balance Trail - Black Miles: 18.5013 - Brooks Adrenaline GTS 13 - Blue Miles: 11.0016 - Saucony Kinvara 3 - Black/Red/Neon Miles: 8.50Brooks Glyerin 10 - Blue Miles: 12.0014 - Brooks Adrenaline GTS 14 - Blue Miles: 104.56Ravenna 4 - Black And Red Miles: 18.0012 - Saucony Kinvara 4 - Neon Miles: 48.1717 - Salomon Speedcross 3 - Black Miles: 19.52Brooks Ghost 4 - Red Miles: 13.53
Weight: 150.85
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