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Pink Power 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: 18.30 Month: 256.95 Year: 1815.83
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: 165.24
Saucony Peregrine - Black Lifetime Miles: 426.07
Saucony Kinvara 6 - White Lifetime Miles: 613.66
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: 128.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
206.3835.2824.040.00265.70
Brooks Glyerin 10 - Blue Miles: 180.82Saucony Kinvara 2 - Black/Gold Miles: 11.00Brooks Ravenna 3 - Red Miles: 24.00Brooks Ravenna 3 - Orange Miles: 17.80Blue Nishiki 10 Speed Bike Miles: 6.00Brooks Ghost 4 - Red Miles: 17.83Saucony Kinvara - White And Red Miles: 14.25
Weight: 151.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.300.000.000.005.30

AM treadmill - easy 5.3 miles.  5k race and long run tomorrow.  Maybe some easy miles tonight.

Brooks Glyerin 10 - Blue Miles: 5.30
Weight: 0.00
Add Comment
Race: Pink Power 5k (3.107 Miles) 00:18:10, Place overall: 8, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.900.003.100.007.00

CR 5k race - slower course, forgot my watch, felt like a decent effort.  

Saucony Kinvara 2 - Black/Gold Miles: 4.00Brooks Glyerin 10 - Blue Miles: 3.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

OFF - First day completely off since Jan. 18

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.006.000.000.0016.00

PM progressive treadmill run (1% incline):

easy 7mph - 8mph for 7.5mi.,

Buildup to miles 8.5-14.5: 2mi.@9mph, 2mi.@9.2mph, 1mi.@9.4mph, and 1mi.@9.6mph,

1.5 CD

16 mi. total -- 1:58:40

Brooks Glyerin 10 - Blue Miles: 16.00
Weight: 153.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Up at Purdue for work - 4 mi. on the fitness center treadmill at easy pace - 34:40

PM run #2 - outside in the snow - 3.34mi. a little quicker - 26:38.  Stepped in a couple puddles and soaked my feet and got cold.  Took it inside to the hotel fitness center treadmill to complete the 10 mi. for the day - 2.68mi. super slow.

Yeah, I'm definitely sick, now :(

Brooks Glyerin 10 - Blue Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Sick :(

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.006.000.0016.00

coming off being sick from last couple days...

AM treadmill at home:

      6mi. super slow and easy - 54:40

      10 minutes of core work

PM treadmill at TLAC gym:

     WU, 6x1mi.repeats w/ 0.25 mi. (2:00) rec. jog. - 6:00, 6:00, 5:52, 5:52, 5:41, 6:00, CD

     10 mi. total - 69:00

     30 minutes of core and legs - mostly focusing on hip strength and legs


Brooks Ravenna 3 - Red Miles: 16.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Recovery day:

PM1: easy 3.86 mi. with the dawg round the hood - 36:50,

PM2: easy 5.92 mi. down Terrace Lake and back - 49:35,

PM3: easy 2.22 mi. around the hood - 20:00

Brooks Glyerin 10 - Blue Miles: 12.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.300.001.000.0019.30

AM - 4.76 mi. progressive - mile 3 in 5:59 - 36:52 total

PM - long(ish) run at easy pace with Nathan in Seymour.  The goal was achieved for the day - a run with over 2 hours on the feet at once - 14.54mi. - 2:13:22

Very sore...

Brooks Glyerin 10 - Blue Miles: 19.30
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Perfect weather outside - a very revitalizing 60 degrees and partly sunny.  Thank god. 

New Plan for this spring - Papa Johns 10 miler in Louisville, KY on April 6 instead of the Xenia, OH Marathon.  Run spring marathon after baby is born.  Keep putting the mileage and hard work as if I'm running Boston or one of the marathons in April/early May. 

AM: 6 mi. easy - 51:33 - really slow recovery miles

PM: 8 mi. easy - 1:05:35- a little stronger, but still taking it easy.

After yesterday, I was a little worried that I had really hit a wall with training - felt like the start of that downward cycle of dead legs and nagging soreness/almost injury feeling... Don't know if it was the warm weather or just getting out there and working out the kinks, but the body felt great compared to yesterday. 

Still, no higher intensity stuff tomorrow unless the same amount of improvement occurs tomorrow as it did today.

Brooks Ravenna 3 - Red Miles: 8.00Brooks Glyerin 10 - Blue Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.300.000.000.007.30

PM - 7.3 miles super slow - 70:30, 15minutes hard effort ab strengthening

Brooks Ravenna 3 - Orange Miles: 7.30
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.004.500.007.00

PM track workout @ Northside with a huge group - 45 deg. a little windy.  This was awesome - about 10 guys showed up to the track to do workouts together - 4 of us did mile repeats, 6 did 400 repeats.  A lot of talent out there - not me :)  Awesome and fun!  Almost kept up on the milers with a couple of much faster runners.  I can see how this could make everybody improve.  Took me back to the good ole days in high school... :)

WU,

4x1mi. w/ 1 min. standing rest - 5:50, 5:50, 5:39, 5:38,

3 min. rec., 800m - 2:30, CD

The last rep felt like it was a lot slower, but only because 2 of the guys left me in the dust :)

Saucony Kinvara 2 - Black/Gold Miles: 7.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

OFF - nursing some wounds...

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Still nursing some wounds - the left leg has about 3 spots that are feeling injury prone and very stiff, I'm thinking all due to IT band tightness?  Anyway been using the foam roller and icing.  Recovery time:

PM: 3 mi. super easy jog on mostly grass - about 9 minute pace, foam rolling, core strengthening, stretching and more stretching.  6 mi. on the bicycle - 25 minutes - pushed it on the this to get the heart rate up.  Strengthening exercises - core, legs, abductors... and more foam rolling and stretching.  It seems like the left leg IT band hurts about twice as much as the right leg when I roll it out on the foam roller...  I guess that is the intent?

I have been icing sore spots since last summer, but have not seen nearly the same recovery results as with the roller. 

Blue Nishiki 10 Speed Bike Miles: 6.00Brooks Glyerin 10 - Blue Miles: 3.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Off work - OBGYN with the wife - almost 35 weeks now!

Foam rolling IT band for recovery and knee/lower back pain working already!  Awesome... again, further testament to the importance of recovery as part of training... :)

AM - 40 deg. and cloudy: 6.5 mi. with a mod. 3mi. - 21:33.  50:44 total

30 minutes of foam roller and stretching, 45 min. of icing

PM - 50 deg. and cloudy: 4 mi. easy - 31:40

30 minutes of foam roller and core str.

 

Brooks Ravenna 3 - Orange Miles: 10.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.800.000.000.009.80

AM: Easy pace, except on the hills.   9.8 mi. on the Big Woods course in Nashville, IN with a couple people from the team Quaff On race team.  Apparently, the beer brewing company named Quaff On, is using several runners, myself included, to promote its product.  We all have singlets/uniforms and other merchandise bearing the company name.  The group of about 10 runners will form different relay teams throughout the year and race in relay events.  Usually made up of about 5 guys per race team (depending on whoever can make it to the races), we will be competing in a couple different relay races, usually close to Indiana (mostly trail races).  

The run today was easy pace and a good end to the taper/recovery week - about 8:30 pace.  Foam rolling and recovery tricks have worked.  Thank the lord.  Long run tomorrow, me thinks.

Brooks Glyerin 10 - Blue Miles: 9.80
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.657.500.000.0019.15

AM long run:

Cold and windy with a winter weather advisory pending.  First 5.25 on the treadmill to warmup and see what the weather's going to do - no snow after about 45 minutes of slow jogging on the treadmill, so out the door I go with 7-8 mi. MP in mind:

Took a little while to get going on the first mile, so

8mi. MP - 52:46 (6:35 avg.) 7:05, 6:31, 6:48, 6:32, 6:28, 6:26, 6:23, 6:33

Tightness in the lower back, left side - same problem area, but no knee pain, so an improvement.  The effort was a bit more than marathon effort on the hills, but recovery was quick, so that's encouraging.

Easy 3 back to the house and easy 3 mi. more on the treadmill after peeling off the clothes.

19.15 mi. total - 2:33:40 total, time for some more rolling and icing

Brooks Glyerin 10 - Blue Miles: 19.15
Weight: 152.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.520.000.000.007.52

PM1 Easy run:  Outside - 48deg. overcast.  Recovery day - 5.38mi. - 43:38. 

PM2 Easy run - 2.14 mi. with the dog - 18:39.  A little soreness in the knee :(, left lower back very stiff.

Followed up with 30 minutes of stretching, mostly for the back tightness, and then icing.  Core and leg work for about 10 minutes also.

Brooks Glyerin 10 - Blue Miles: 7.52
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.005.000.007.00

PM track workout with the Quaff On team.  Northside track, 7p, 45 degrees, a little breezy.

1mi. WU,

5x1mi. AT, with standing rest - 6:00, 6:00, 5:58, 5:56, 5:41

1 mi. CD

These were hard today, tightness and fatigue from long run on Sunday.

 

Brooks Glyerin 10 - Blue Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.700.000.000.004.70

PM - easy 4.7mi. with the dog - recovery day needed.  I'm beat up...

40 minutes of the pilates video we have - 20 min. abs, 10 min. legs, 10 min. stretch - hopefully this will loosen me up and speed the recovery to the legs during some much needed easy days prior to the half marathon this saturday.

Brooks Glyerin 10 - Blue Miles: 4.70
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - easy 5 miles - A little looser today after a couple of miles - about 8:30 pace.  

Brooks Ghost 4 - Red Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.830.000.000.004.83

PM, 45 degrees and sunny, Easy 4-5 today with picking it up a little at the end.

4.83 mi. - 37:23

Should be a nice day tomorrow for the Sam Costa Half.  Low back still a little tight even after 3 easy days...

Brooks Ghost 4 - Red Miles: 4.83
Weight: 0.00
Comments(1)
Race: Sam Costa Half Marathon (13.1 Miles) 01:22:41, Place overall: 22, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.0013.220.000.0014.22

9am race time in Carmel, IN.  About 30 degrees, no wind, and sunny. 

1 mi. warmup with some strides.  

13.22 mi. - 6:07, 6:14, 6:17, 6:11, 6:13, 6:09, 6:10, 6:22, 6:05, 6:14, 6:12, 6:25, 6:29, 1:28

Really started struggling on the last 2 miles - its a climb, and the race merged back with the quarter marathon.  I'm thinking a flat course today would've been a sub 1:22.  This time is a PR, but somehow I feel somewhat disappointed with the last couple of miles.  Had my sights set on sub 1:22...

Brooks Glyerin 10 - Blue Miles: 14.22
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

OFF

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

PM easy 6.5 recovery miles outside in the snow - 49:00.  Roads are clear

but its still coming down a little bit.  Feeling good.  Min. soreness

considering the half on Saturday.  Took yesterday off, though. 

Brooks Glyerin 10 - Blue Miles: 6.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.003.000.008.25

PM LT workout at the track - 35 degrees and windy with some light snow fall

WU a couple miles,

800 x 6 - LT Cutdown: 2:57,2:56,2:43,2:40,2:36,2:34 - active 0.25mi. rec. ( ~8mi./mi.)

CD - easy couple miles

8.25 total - 58:21

20 minutes of core and legs with some stretching. 

Saucony Kinvara - White And Red Miles: 8.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM - easy 8 mi. outside - 40 degrees - about 9 min./mile.  20 minutes of stretch / foam roller, and light core work.  Aiming for 1000-1200 core-type reps each week.

Brooks Glyerin 10 - Blue Miles: 8.00
Weight: 152.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - slow 6 mi. - 45 degrees and sunny - 51:33

Brooks Ghost 4 - Red Miles: 6.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.334.000.000.0021.33

AM progressive long run - 30 degrees at start, ~45 degrees at end

1-15: 8:23, 8:13, 8:16, 8:44, 8:33, 8:16, 8:13, 7:50, 7:21, 7:31, 7:11, 7:00, 6:43, 6:17, 6:24

15-21: 7:38, 7:35, 7:56, 7:59, 7:16, 7:37

21.33mi. - 2:43:18

Brooks Glyerin 10 - Blue Miles: 21.33
Weight: 149.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM easy 8 mi. Mill Race Park People Trail - 60 degrees today.  Finally, a little spring in Indiana.  Don't worry - snow forecasted for Monday :)

It was tough today after sitting on my butt all day for our birthing class... :)  My lower back is super tight.

8 mi. easy - 68:53

Brooks Glyerin 10 - Blue Miles: 8.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.561.440.008.00

AM - easy run with the dog - 2 mi. -16:45

AM2 - 6 mi. hill workout with MP rec. - 40:22

my usually 6 mi. course has 10 hills of approx. same length/grade:

10 reps of going hard up hills ~ 40sec. each rep, each hill ~6% over 200m, with cruising down the flats and downhills at ~MP.  The last hill is 0.3, but about 3-4%.


Saucony Kinvara - White And Red Miles: 6.00Brooks Ghost 4 - Red Miles: 2.00
Weight: 151.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
206.3835.2824.040.00265.70
Brooks Glyerin 10 - Blue Miles: 180.82Saucony Kinvara 2 - Black/Gold Miles: 11.00Brooks Ravenna 3 - Red Miles: 24.00Brooks Ravenna 3 - Orange Miles: 17.80Blue Nishiki 10 Speed Bike Miles: 6.00Brooks Ghost 4 - Red Miles: 17.83Saucony Kinvara - White And Red Miles: 14.25
Weight: 151.40
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