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Indy Training Series 3mi.

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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
186.8064.0031.001.00282.80
Hoka Arahi Miles: 235.80Saucony Iso Miles: 10.00
Weight: 151.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.706.003.000.0014.70

Could not sleep last night - made it to gym around 4:30a. 

TM workout: 6mi. MP -39:45, 2mi. TH - 12:10, 2x0.5mi. LT  13mi. total - 1:35

Lunch shakeout on TM: 1.7mi. and followed with core and stretch/foam roll

Hoka Arahi Miles: 14.70
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.300.000.000.003.30

Easy TM recovery.  3.3mi. - 30min.  Needed this one. 

Hoka Arahi Miles: 3.30
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.006.002.000.0020.00

AM - TM Long Run: Ctdwn. Last 8mi. 8.6mph up to 10mph.  20mi. total - 2:30

Decent adaptations going on.  8 weeks out from target

Hoka Arahi Miles: 20.00
Weight: 150.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.200.000.000.0016.20

AM - gym: TM jogwalk WU - 2.4 mi. - 30min.  Heavy Squats for 10 min., 6.2 miles more on TM - 61 min.

PM - run outside.  7.6 miles - 1:08:53.  rounding out the weekly goal

Hoka Arahi Miles: 16.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.501.502.000.0010.00

AM - easy 4 mi. on TM - 34:32  Foam roll b4 and after

Lunch run on TM - 20 min. Alt. 2min. MP / 2min. TH.  Equated to 9mph and 10 mph.  6 mi. total - 43min.  Foam roll before. 

Hoka Arahi Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.007.000.000.0014.00

AM - TM workout: 7mi. MP - 45:00.  WU/CD -1.1mi

Lunch TM - 5mi. - 38:00

Walk at work

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

TM walkjog and walking at work.  Needed a day off. 

Hoka Arahi Miles: 2.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.203.003.200.009.40

AM - TM workout: 10k Alt. Ctwdn  - 39:00.  WU/CD - 2.3mi.-19:00

Walk at work

Hoka Arahi Miles: 9.40
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.400.001.000.5014.90

AM  TM walkjog WU/shakeout: 2mi. - 24:20,  5mi. w/ Strides - 35:23

walks at work

Run with Nathan in Columbus: 6mi. - 52:02

 

Hoka Arahi Miles: 13.00
Weight: 0.00
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Race: Indy Training Series 3mi. (3.08 Miles) 00:17:46, Place overall: 5, Place in age division: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.800.002.600.507.90

AM: 3mi. race in Indy.  Nathan came up the night before and we went and ran this race as a measuring stick for fitness level. 

Cold morning, with a bit of rain and ice mix.  We picked up our packets and "Warmed Up" jogging around the area for a couple of miles.  Did some strides and lined up.  Great to see some old familiar faces and catch up with Nathan.

Race performance was almost spot on expectation:  Went out in 5:45 mile 1, and almost maintained for 2 (5:47) and 3 (5:53).  A good look at adaptation achieved so far, though.  Back in December, almost 2 months ago, a local 5k:  5:50 mile 1 translated in to over 6 min. for 2 and 3.  Did have to go to the well to outkick a couple of folks in the last 0.25.

3.08mi. GPS - 17:44, for 5th place.   

Hoka Arahi Miles: 7.90
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.007.000.000.0013.00

AM - TM - MP Workout: 4mi. @ GMP - 26min., 3mi. AT/MP - 20:30

A lot of faster miles this week translated to lower volume.  Goal next week is to up the volume and drop back on the higher internsity mileage.  7 weeks from Carmel

Hoka Arahi Miles: 13.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 1 mi. walkjog on TM shakeout.

easy 7mi. TM - 59:55

Hoka Arahi Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.006.000.008.50

AM - TM workout: 3x2mi. TH: 12:15, 12:20, 12:25.  0.5mi. jog in between.  Started struggling early.  8.5 total - 58:37.  Need to lay off the workouts for a couple of days.

Hoka Arahi Miles: 8.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

AM - easy TM running.  7mi. - 1hr. walk at work and a little bit outside in the morning. 

Hoka Arahi Miles: 8.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

AM: TM walkjog and foam rolling

Lunch run outside: 5 mi. easy - 43:03.  65 degrees and overcast.  Sun peaked out for a second. 

walks at work

Hoka Arahi Miles: 8.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.600.001.000.007.60

AM - TM run with some strides/PUS.  7.6 miles - 58:30

Hoka Arahi Miles: 7.60
Weight: 0.00
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Race: Valentimes 10k (6.214 Miles) 00:37:09, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.006.200.009.20

9am series race in Seymour.  30 degrees and a little more chilly with the wind. 

Brief WU with strides before.  Hard to tell where I stood until mile 3.  2 college (small) level guys were way out in front from the start, and I never saw them after about mile 2.   

By mile 3, I have settled in somewhere out of ear shot of 4th and alone in 3rd.  Struggled through rest of race. 

5:49, 6:05, 6:12 (?), 5:54, 6:07, 6:01, 57s partial

10k - 37:09     Brief CD with Josh Knight afterward. 

Hoka Arahi Miles: 9.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.0010.000.000.0020.00

AM - TM Long Run at the Columbus gym.

1 hr. mod., 10 mi. AT range (1hr. AT Ctwdn (8.7-9.7mph), 1mi. AT), CD a couple miles for even 20 mi.  Alternated bewtween 0-1% incline.  20 mi. total - 2:24:50.  Yesterday's race put me in my place

Hoka Arahi Miles: 20.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.900.000.000.0011.90

AM - 4 mi. on TM - hilly - 35:00.  Followed up with 15 minutes of good strength work - squats, lunges, core high intensity

Lunch run outside. Windy, but 65 degrees.  6 miles out and back Meadowbrook Lane - 51:11.

walks at work.  Feeling sore from the strength training...

Hoka Arahi Miles: 4.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.900.000.000.0011.90

AM - went to get in to gym door, and discovered my keyfab had been de-activated.  A couple days before the actual expiration, but, the weather is so good, I am okay with running outside.  Bye-bye Anytime Fitness - 3 years is up (thanks for the $34/month raise, though!) 

4miles easy around a secluded 0.5 mile block close to work, with a hill near by (RR Bridge) - 35:40.

Lunch run outside again.  75 degrees and sunny (still really windy).  6 mile out and back to Seym. HS - 52:46

walks at work.  Feeling pretty sore still, and some serious fatigue (running outside after months on TM ?) 

Hoka Arahi Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.504.500.000.006.00

AM - 1.5 mile walk jog WU on home TM b4 drive up to Indy for work.  4.5 miles around MP, with 6xStrides at the end

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

Lunch run outside.  New 8 mile loop around work: Agrico, right on Obrien, right on Burkhart.  1 hour of easy effort.

walk at work
 

Hoka Arahi Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.900.000.000.001.90

walks at work. no running

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

AM - TM easy with some incline.  Just not feeling it - taking a mini break for a couple days

Hoka Arahi Miles: 3.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.5014.000.000.0015.50

AM - Quality LR workout: 14 MP - 1:32:20. At 6:36 avg., this was not AT effort.  Slightly into some TH effort for 40-50% of the run.  Had to stop after about 10mi. in for a bathroom break, but, was able to pick the pace right back up.  All the flooding made for some interesting scenery.  

Hoka Arahi Miles: 15.50
Weight: 151.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.400.000.000.0012.40

Lunch Run: 10miles easy outside - 1:23:13.  Nice weather - 55 degrees and sunny

walks at work

Saucony Iso Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off Day. 

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.505.004.000.0014.50

5:30AM - track workout fail: Switching it up.  Drive over to Central track.  200m Pickups trying to WU for 800m rep workout.  Gasping for air at 6:00 pace for 4x800m reps and called it off.  Did a few more 200m pickups and called it.

11AM - redemption Long-short-Long lunch run from work - outside in the light rain and 55 degrees/wind.  Ran over to track: 2.6mi.MP, 4x800m  (2:57, 55, 55, 54) - still gasping for air at this pace, 2.6mi.AT back over to office.  7.6 total - 51:22

walks at work

Hoka Arahi Miles: 14.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
186.8064.0031.001.00282.80
Hoka Arahi Miles: 235.80Saucony Iso Miles: 10.00
Weight: 151.10
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