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Louisville Loving the Hills 50k

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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:

Win the Race Series

8/11/18:  Hot Hot 100k in Morehead, KY - DNF at 10hrs/70k

9/8/18: Lake Cumberland Half Marathon - 4th Place - 1:27

9/22/18: Mill Race Marathon in Columbus, IN - 14th place - 3:06:55

10/6/18 and 10/13/18: Series 5k's - 3rd and 1st

10/21: Columbus, OH Marathon - 3:09:51

11/3/2018: Indy Monumental Marathon - 2:55:50 (Bandit)

11/10/18: Tunnel Hill 100 mile - Drop Down to 50mi. - 8:39

Thanksgiving Day: Series 8k

12/2/18 and 12/9/18: Series 5k's

Start Training for Spring Marathons: Carmel and Boston

 

 

Long-Term Running Goals:

R2R2R in Grand Canyon, 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.  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: 100.90 Year: 3242.29
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: 454.46
Vilano Bike On Mag Trainer Lifetime Miles: 125.25
Saucony A5 - Green Lifetime Miles: 119.94
Saucony Peregrine - Black Lifetime Miles: 424.57
Saucony Kinvara 6 - White Lifetime Miles: 584.36
Hoka One Infinite Lifetime Miles: 880.17
Hoka Arahi Lifetime Miles: 963.25
Saucony Iso Lifetime Miles: 71.80
Blue Clifton 4 Lifetime Miles: 762.15
Red Peregrine 7a Lifetime Miles: 150.80
Red Peregrine 7b Lifetime Miles: 127.60
Hoka Clifton 5 Lifetime Miles: 753.77
Brooks Adrenaline - Navy Lifetime Miles: 153.24
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
182.4014.5024.540.50221.94
12 - Saucony Kinvara 4 - Neon Miles: 22.00New Balance 870v3 Miles: 33.35Ravenna 5 - Red Miles: 84.3517 - Salomon Speedcross 3 - Black Miles: 43.60Vilano Road Bike Miles: 7.70Saucony Kinvara 5 Miles: 13.57Saucony Peregrine - Black Miles: 26.07Elliptical Miles: 3.00
Weight: 150.64
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.000.000.000.0022.00

AM Long Run:  22 miles out and back.  11 miles from house, county roads over to SR 58 and out SR 58 to Mt. Healthy (actual name of rural town on SR 58).  That was almost exactly the 11miles/90 minutes I wanted.  Interesting new course.  Poor road condition - a narrow 2 lane rural State route.  Started sleeting on me in the last 5-6 miles of the run.  About 35 degrees ad stayed that way.  2 gels and a handheld of water consumed.  Reasonable energy level through 20 miles.

12 - Saucony Kinvara 4 - Neon Miles: 22.00
Weight: 150.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

AM: easy 4mi. luch time run from work - about 32min.  Very windy and cold.  Worse than this morning.  Shoulda gone this morning.

PM - failed jog after dinner, cold and hurting leg.  Rolled on the foam roller for about 15 minutes to work out the kinks
 

New Balance 870v3 Miles: 4.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.450.002.250.009.70

AM: lunch time easy run - 3.1 miles at work - 25:00

PM: Track Tuesday with the group: 6x(400/200) @ 5k, 200m rec. jogs between.  Averaged about 75-80 sec. per 400m.

6.6 mi. total - 57:16

Ravenna 5 - Red Miles: 3.10New Balance 870v3 Miles: 6.60
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM: easy jog at lunch with some new folks - Gary and Nicole.  2.3 miles at about 10 min. pace

PM: failed TM run - was going to be about 4-6 easy.  Left leg hurting.  put on the full hiking pack and set the TM on 10%/4mph.  Broke a sweat and was winded after 0.7miles.  Laugh and call it a night.
 

New Balance 870v3 Miles: 3.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

easy 7 miles in 59 minutes - marina and back.  its about 35 and overcast.  50k tomorrow morning should be about 5 hours of hilly trail running...

Louisville trails in Jefferson Memorial should be nice and muddy after some ppt. - snow and rain and 50 degree forecast. 

17 - Salomon Speedcross 3 - Black Miles: 7.00
Weight: 0.00
Add Comment
Race: Louisville Loving the Hills 50k (31.069 Miles) 05:35:47, Place overall: 6, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
32.700.000.000.0032.70

8AM 50k in Jefferson Memorial Forest in Fairdale, KY (close to Louisville).  This race is called "Loving The Hills" for a reason!  Great weather and trail conditions except for the dreaded muddy beat up last protion of the trail where the shorter races are run (same start time for a 6miler and a 15 miler).  Met up with a buddy rpior to the race who was running the 15miler.  Good to see him and meet some new people. 

The race was pretty tough - I was solo for about 4 hours out of the 5:35.  In no man's land, apparently.  Managed to pass a guy at an aid station and a guy struggling really bad early on, but, the later miles was were I could've used some company or a target or something.  I bit it hard in the first 3-4 miles going down hill - slide on my chest a few feeet before getting my hands down.  Fortunately, no lasting impacts other than some scraps and bruises.  Did really well with nutrition today:  Ate 6 gels total, with my handheld water bottle refilling it at aid stations with only water.  Had some pretzels as well for the sodium.  Think the formula is figured out for me - about 4-5 gels with water and some gatorade for a 2:45-3:00 marathon.  For 3:45 and longer ( up to about 6 hours) 6-7 gels (with caffein for all), but, a couple of them need to have the "electrolyte boost", AKA a much higher sodium content to keep the ole gut happy and out of knots.  Energy levels stayed fairly even.  The legs were not ready for trail running, nor were they ready for 5:30+.  The walking hills seemed to become less steep as the day went on :)

And my goodness - looking at the GPS data... Again with the large discrepancy between Garmin and Strava once the activity is uploaded:

http://connect.garmin.com/modern/activity/692123796

https://www.strava.com/activities/251721177

I think I'll go with the Garmin data:  31.45 miles - 5:35:47 with 6040' of elev. gain.  Think I was 6th, but, was too tired to check afterward, and this race is notorius for slow posting of results.

17 - Salomon Speedcross 3 - Black Miles: 32.70
Weight: 148.60
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

easy 30 minutes spin on the bike - loops around the neighborhood.  1 mi. walk on TM.  shaking it out.  Quads are wrecked.

Vilano Road Bike Miles: 7.70
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

easy 3 miles at lunch with Gary - about 10 min. miles. 

Ravenna 5 - Red Miles: 3.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.002.000.008.50

AM easy lunch run on my own today - 2.9mi. - 28 min.  Soreness subsiding, but, fatigue still hanging around.

PM - Track Tuesday with the Danny's and Erin - 8x400m @ 2mi. pace, 200m jog recovery.  81, 81, 80, 80, 78, 78, 77, 76.  This was hard for me, with the 50k recovery legs.  5.6 miles total - 41:36

Ravenna 5 - Red Miles: 2.90Saucony Kinvara 5 Miles: 5.60
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.600.000.000.003.60

AM: easy 3.6 miles at lunch at work - 29min.

PM: 15 min. of legs and core

Ravenna 5 - Red Miles: 3.60
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.003.000.500.008.50

PM treadmill run - 8.5 mi. cutdown with strides - 64:30

Ravenna 5 - Red Miles: 8.50
Weight: 0.00
Add Comment
Race: Valentimes 10k (6.214 Miles) 00:37:34, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.780.006.190.006.97

AM Series Race in Seymour.  Cold and strong headwind south to north.  That wind felt negatively influential for about 1-2 miles of the race.  Otherwise this is a flat faster course usually.  I did not go in expecting much after the 50k last week, but, still was happy to have company and get to talk to a bunch of friends before and after. 

Jogged a bit for warmup with Nathan, hit the bathroom, and toed the line.  ~6:00 pace felt manageable most of the race.  I was running clear second, about 45sec-1 minute back from one of my good friends, Luke (first place guy).  Luke missed a turn, and I was fortunate enough to see him still.  After yelling at him and getting his attention to turn around, I did a little weaving and slowed down a bit to let him catch back up and regain lead.  So, that may have been about 20-30 seconds difference, but, not worth the poor sportmanship.  That resulted in a couple 6:15 miles.  All in all, I'm about where I thought I was, maybe a little ahead, factoring in the 50k fatigue, that I am definitely still feeling. 

10k - 37:34  (6:01, 5:54, 6:03, 6:15, 6:15, 5:57, 1:07)


 

Saucony Kinvara 5 Miles: 7.97
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: 3 mi. easy TM - 25:10

PM: easy 3 mi. Outside - 26min.

New Balance 870v3 Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Easy 2 mi. TM - 17:50.  Wow - really unmotivated.

Some light lifting and core work - 15min.

New Balance 870v3 Miles: 2.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.703.003.000.0024.70

AM: lunch run at gym on TM.  5 mile cut down.  Started at 9.3mph down to 10.4 mph on 1%.  34:47.  Followed up with 15 minutes of pushups and attempted pull ups.

PM: run over to North side track from house at moderate effort in the snow and slush.  Got about 5 inches Monday - About 6 miles and right into the track workout with the 3 people that showed up.  Had a couple guys come over earlier in the day and shovel off lane 1!! That's how we roll in Indiana!! Workout was 12x400m with every 4th interval "hammer" We ran about 85's and 80's for hammers.  As it got dark near the end it started getting really cold.  I think we were in the single digits already when the sun was up.  Fortunately one of the other guys was also running home and was going the same way for most of the run back home.  19.7 miles. Total in about 2:35.  Pretty depleted over last 2 miles, handheld.of water and 2 gels consumed.  Oh yeah - New trail shoes broken in - Saucony Peregrine.

Ravenna 5 - Red Miles: 5.00Saucony Peregrine - Black Miles: 19.70
Weight: 151.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.250.000.000.002.25

AM: shakeout on TM - 2.25 mi. - 20 min.

New Balance 870v3 Miles: 2.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.002.500.009.00

AM run on TM - lunch at work 5x4:00 hills - 7.5 mph @ 6, 7 , 8.5, 10, and 7 % with 2 min. Flat rec jog. 5 miles total in 41:15.

PM run on home TM - 4miles 34:35

 

 

Ravenna 5 - Red Miles: 5.00New Balance 870v3 Miles: 4.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.505.00

AM lunch TM run - 5miles with 10xstrides - 37:28

Ravenna 5 - Red Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.370.005.000.006.37

PM: Warmer but still snowing.  We have had 2 x 4+ inch snows here in southern Indiana in the last couple days.  Run in the snow - tried the old Rocky 4 workout with some deep snow running.  put on Yaktrax and aimed for the deep spots along unplowed areas of roadway to see how tough it really was (It is).  Threshold effort to make 10 minute pace.  Average snow depth ~ 4 inches.  6.37mi. total - 1:02:52. 

Saucony Peregrine - Black Miles: 6.37
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.900.000.000.003.90

PM 3.9 miles slow in the snow running - 35:05

17 - Salomon Speedcross 3 - Black Miles: 3.90
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

lunch time TM lunch run - 4mi. 31:50

Ravenna 5 - Red Miles: 4.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.900.003.100.0015.00

AM - easy 3.6 mi. TM - 30 min.

PM: 11.4 mi. w/ 1mi., 0.75mi, 1k, 0.5mi., 0.25mi. LT interval cutdown - 10k down to mile pace with 2 min. rec. btwn.  Icy People trail, but, Danny and Tim left me in the dust.

Ravenna 5 - Red Miles: 15.00
Weight: 152.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

AM: 3.5 mi. TM - 30 min.  Foam rolling, stretching, and core afterward

Ravenna 5 - Red Miles: 3.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.503.500.000.005.00

AM - elliptical before work - 3mi. - 30 min.  Rolling and stretching with some core work after ward

PM - lunch TM - 5mi. w/ 20 min. Tempo - 9.3 mph down to 10.5 mph - 35:15 total.  15 min. of core and rolling after

Elliptical Miles: 3.00New Balance 870v3 Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.755.000.000.0011.75

AM TM run - 30min. - 3.75 mi.

PM TM run - 8mi. w/ 5mi. tempo - 9mph up to 9.7mph on 1%. - 57:15 total. 20 min. of core and leg stuff after. 

-Gym Rat

Ravenna 5 - Red Miles: 11.75
Weight: 151.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

PM: easy 2 hours - 14 miles. Cold and bright snow.  More snow to come tonight.

Ravenna 5 - Red Miles: 14.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
182.4014.5024.540.50221.94
12 - Saucony Kinvara 4 - Neon Miles: 22.00New Balance 870v3 Miles: 33.35Ravenna 5 - Red Miles: 84.3517 - Salomon Speedcross 3 - Black Miles: 43.60Vilano Road Bike Miles: 7.70Saucony Kinvara 5 Miles: 13.57Saucony Peregrine - Black Miles: 26.07Elliptical Miles: 3.00
Weight: 150.64
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