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Papa Johns 10 Miler

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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: 0.00 Year: 1920.59
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: 111.94
Saucony Peregrine - Black Lifetime Miles: 424.57
Saucony Kinvara 6 - White Lifetime Miles: 584.36
Hoka One Infinite Lifetime Miles: 835.17
Hoka Arahi Lifetime Miles: 937.05
Saucony Iso Lifetime Miles: 71.80
Blue Clifton 4 Lifetime Miles: 683.55
Red Peregrine 7a Lifetime Miles: 51.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
156.5934.4032.971.95225.91
Brooks Ravenna 3 - Orange Miles: 13.20Saucony Kinvara - White And Red Miles: 37.27Brooks Ghost 4 - Red Miles: 9.35Brooks Glyerin 10 - Blue Miles: 58.48Saucony Mirage - Black And Red Miles: 27.41Saucony Kinvara 2 - Black/Gold Miles: 20.23Brooks Ravenna 3 - Blue Miles: 6.00Ravenna 4 - Black And Red Miles: 47.96Blue Nishiki 10 Speed Bike Miles: 25.50Brooks Ghost 4 - Blue Miles: 6.00
Weight: 150.33
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.570.000.000.507.07

PM easy 7 mi. w/ 800m hard - 58:26.  45 degrees and sunny - almost spring!  Somebody has marked off a straight/flat stretch of road close to the house at 100m increments up to 1000m.  I couldn't resist the urge to test it out.  A couple miles jog, a couple strides, and 800m in 2:26 - Boo.  After spring marathon this summer, I'm going to really focus on the shorter stuff and get this 800m / 1mi. time respectable... :)

Brooks Ravenna 3 - Orange Miles: 7.07
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.350.003.750.008.10

PM1: easy run around the hood with my dawg: 2.12 mi.-17:22

PM2: track workout with a couple guys at Northside:

1 mi. WU, 

5 x 800m / 80s standing rest / 400m with 60 sec. standing rest between:

2:39/1:19,  2:40/1:20, 2:42/1:18, 2:35/1:16, 2:38/1:15 

1 mi. CD

Tapering as if I'm going to Boston - the wife said she had a couple brief contractions today

 

Saucony Kinvara - White And Red Miles: 5.97Brooks Ravenna 3 - Orange Miles: 2.13
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.350.000.000.003.35

PM - 50 degrees and sunny.  2.35 mi. nice and easy over at trails of the nature preserve by the Harrison Lake C.C..  1 mi. with the hound around the house.  That poor dog loves to run with me even though he is pulling and choking himself the whole way.

Brooks Ghost 4 - Red Miles: 3.35
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.540.000.000.666.20

PM - easy 10 k w/ 6x100m-200m strides.  55 degrees and sunny.  Spring is here - 60s this weekend.  Feeling good - getting the turn over up and the heart rate really going was good for the ole ticker.  I've been neglecting these short bursts - "striding out"- just something I've forgotten about, I guess... PJ 10 miler on Saturday and then baby time!  And then worry about which marathon I get to run :)  I'm still praying for the healthy baby and Boston option, but I am not holding my breath on that one. 

10k w/ strides today - 44:15 

Brooks Glyerin 10 - Blue Miles: 6.20
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.830.000.000.006.83

AM: Easy 4.85 mi.,

PM: easy 2 mi. with the dog

57 degrees and sunny today.  10 mile race tomorrow in Louisville - should be great weather again.  Feeling good.

Saucony Mirage - Black And Red Miles: 6.83
Weight: 0.00
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Race: Papa Johns 10 Miler (10 Miles) 01:03:25, Place overall: 45, Place in age division: 8
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.530.0010.000.0011.53

Papa Johns 10 Miler - Louisville, KY, 8am - 45 degrees and sunny.  This course is fun - hilly Iroquois Park portion from mile 2.5 up to about mile 5 and a nasty climb at mile 9, but very fun.  The kind of course that you have to measure your PR for the course, not the distance. 

6:12, 6:08, 6:25, 6:36, 6:19, 6:24, 6:01, 6:21, 6:11, 6:26

10 mi. - 1:03:25


 

Saucony Kinvara 2 - Black/Gold Miles: 11.53
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.140.000.000.008.14

AM: easy 4.14mi. - 33:05 around the hood with the dawg - 60 degrees and sunny!  Spring is here to stay.  :)

PM: easy 4 mi. Terrace Lake course - 35:00 - its now 75 degrees and sunny :)  Rain coming in, though.

 

Brooks Ravenna 3 - Orange Miles: 4.00Brooks Glyerin 10 - Blue Miles: 4.14
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.751.250.000.006.00

PM - 75 degrees and rain clouds coming in: 

Easy 3mi. with the dog - 26:15, drop the dog off and

3mi., w/ 1.25 mi. uphill (mostly) MP coming back from Terrace Lake - 22:53 

Brooks Ghost 4 - Red Miles: 6.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.003.000.008.00

PM track workout - 80 degrees! and sunny - strong head wind reserved for the home stretch on the track with Danny and Josh.

1 mi. WU w/ strides and drills, 6 x [2x200m.,1x400m] w/ full recoveries (jog/walk):

35, 36, 70 / 35, 33, 67 / 33, 35, 65 / 35, 33, 65 / 33, 32, 64 / 33, 33, 63

1 mi. CD



Saucony Kinvara - White And Red Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - 6 mi. easy around the fairgrounds - 47:32.  75 degrees and overcast. Another beautiful spring day.  20 minutes of legs and abs - a lot of stretching and foam rolling afterward - a little tight from yesterdays speed workout. 

Good luck Boston runners - I am very jealous.  Looks like our baby has dropped - only a couple days to go until I will be a father, if I had to guess.  He might be a Patriot's Day baby :)  I might be enviously watching the coverage from the hospital on Monday.

Saucony Mirage - Black And Red Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM: easy 6 mi. in the rain - 70 degrees and a light rain coming down the whole run - made it fun, but a little slick in the muddy spots. - 45:xx.  Looks like the local 5k/10k race will be the extent of my weekend if I am not rushing the wife to the hospital.  MAybe Carmel Marahton is in the cards for next weekend.

Brooks Ravenna 3 - Blue Miles: 6.00
Weight: 151.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.001.001.200.003.20

PM: Run around the neighborhood to get the heart rate up, briefly - built up to do a couple of strides.  3.2 - 21:21.  New shoes! -- Ravenna 4, Black and Red.  Brooks Ravenna series has been good to me - lighter weight well cushioned and neutral (I think)

Ravenna 4 - Black And Red Miles: 3.20
Weight: 0.00
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Race: Caring Parents 10k (6.42 Miles) 00:38:52, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.590.006.420.0010.01

AM race 1 mile from my house.  CR series - 10k and 5k races run simultaneously.  The usual suspects - went a little quick on the first mile - got sucked in by the 5k runners (only 2 ahead of us leading 10k guys)  Hung around the top 2 guys for a couple miles and really started struggling.  Not feeling the greatest today - GI problems due to poor diet choices the last couple days (the beer and fried foods from late last night in particular), and some tightness in the back made for some slow and sloppy last couple miles.  Also, the course ran pretty long - last minute changes had to be made to the course due to construction, so no big deal.

2 mi. WU

6.42 mi. - 38:52:  5:42, 5:58, 6:03, 6:05, 6:10, 6:21, 0.42mi. - 2:32

1.6 mi. CD

The new Ravenna 4's are wonderful!

Ravenna 4 - Black And Red Miles: 10.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.110.000.000.0010.11

PM easy run - 8.11 mi. - 66:21 - 70 degrees and sunny here.  The Ravennas are awesome!! Carmel Full this Saturday might be in the cards... No baby yet - due date moved to Apr. 22.  Good luck in Boston, everybody! 

PM2 - easy 2 mi. with the dog

Brooks Glyerin 10 - Blue Miles: 2.00Ravenna 4 - Black And Red Miles: 8.11
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off run today - PM 1 hr. easy on the bike - 13.5mi - 1:01:20 :) - told you it was easy.  

Dear people(s) responsible for Boston,

You suck!

Sincerely,

Everybody

Blue Nishiki 10 Speed Bike Miles: 13.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.501.500.000.005.00

PM run around the hood - I discovered an almost  perfect 1 mile loop in my neighborhood starting and stopping in front of my house.  

5 mi. buildup to MP - 1.5mi. MP - payed for Carmel Marathon on Saturday - taking a chance that I won't be in the hospital with the wife... again - its only an hour away, though.

  Lots of stretching and rolling tonight.

Brooks Glyerin 10 - Blue Miles: 5.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.000.000.006.00

PM - 75 degrees and sunny - 4 mi. around the hood- 2 w/ the dog and 2 at MP - 28:55.

2mi. easy after dinner - 16:15


Brooks Glyerin 10 - Blue Miles: 6.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

PM - Easy 2.5 miles around the neighborhood.

Saucony Kinvara 2 - Black/Gold Miles: 2.50
Weight: 151.00
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Race: Carmel "Marathon" (26.65 Miles) 03:00:56, Place overall: 16, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.650.000.0026.65

 Comments(3)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I made to sure to eat plenty of foods/drink high in saturated fat, alcohol, and other wonderful things for the body to make sure that my body might completely forget the disgrace that was yesterday's race... and I think it work!!  No, not really - my stomach hates me today :)  

All-in-all, not as much soreness as previous fulls, but a lot more regret.  Gave it a day off with a little XT on the ole bike - 12 miles ~ 48 minutes.  Still not gonna count out that 2 days after soreness to come tomorrow most likely.  Prolly run again on Tuesday - something easy, and see if my body thinks that that marathon was a training run or an actually race.  

Baby coming very soon, by the way!  Within a week now... :) 

Blue Nishiki 10 Speed Bike Miles: 12.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM runs - 70 degrees and sunny:

Today, it feels like I may have just run a long run on Saturday...

Easy pace - recovery runs.  Split 7 mi. into 3 jogs around the neighborhood - 57:57 total

Brooks Glyerin 10 - Blue Miles: 7.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.850.004.000.159.00

PM intervals on the neighborhood loop:

8x0.5mi. w/ 0.25mi. rec. jog (2:56,2:56,2:57,2:45,2:48,2:49,2:46,2:47), also,

2x some half-hearted sprints that did actually hurt a bit.

9mi. total - 60:36

150xabs, squats/lunges (wt.)

Yes, apparently my legs and body are telling me about the marathon on Saturday - "Hey slacker, you could've gone a lot harder"...

I've decided to treat Saturday like what it was - a good, long training run.  (Only 17 of the mile splits were within 10 seconds of my goal marathon pace.)  Time to get the wife to pop this baby out, get everybody healthy and on schedule, and be looking for the next full to register for. :)

Anybody know a good form of bribery to give a mother nursing a 2 month old child?

Saucony Kinvara - White And Red Miles: 9.00
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM - easy 4 x 2 - its about 45 degrees and rainy here today :(.  4 mi. easy with the dog - 30:30,

grabbed a bite to eat and hopped on TM for 2 mi. to warm back up (I'm really cold today for some reason) and then changed shoes and back outside for another quick 2mi. - the Kinvara's have been feeling good here lately.  Ravenna Ghost just isn't for me, I've decided.   4mi. 31:30

200xabs, back reps, some PU

Saucony Kinvara - White And Red Miles: 2.00Brooks Ghost 4 - Blue Miles: 6.00
Weight: 149.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - 55 degrees and sunny today

2.5 easy with the dog around the hood, 7.5 easy out and back Terrace Lake course, sticking mostly to grass and soft surfaces.  I'm feeling Tuesday, now. 

10mi. - 80:05  

150xabs, back and some PUs

Turns out the wife has been planning on a bachelorette party on June 1 weekend for her friend, so unless I'm a bad dad and get a babysitter for my 1 month old child, that marathon plan is out. Duluth is a 10 hour drive... :)

Last doc appt. tomorrow morning for the wife.  We will have a child next week, at the latest - induction on Monday if needs be.

Brooks Glyerin 10 - Blue Miles: 10.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.580.000.000.1412.72

AM - easy run with strides with the dog before our OB appt.

4.14mi. easy w/ 4x short/quick bursts to get the heart rate/turn over up - 34:14

150xabs, lunge and squats wt.'ed, arms/shoulders - light wt. training

something similar this evening depending on the baby situation

 

PM - easy run around - Deaver/CR400/CR200 - 65 degrees and sunny

8.58 mi. - 1:09:21

Saucony Mirage's still feeling like there's some miles left them (well after 500 miles)


Saucony Mirage - Black And Red Miles: 8.58Brooks Glyerin 10 - Blue Miles: 4.14
Weight: 0.00
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Race: Ivy Tech 5k (CR Series) (3.107 Miles) 00:17:53, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.003.100.0014.20

AM 5k Race - 50 degrees and overcast

We all know each other pretty well in these races and it makes it easy to pace and determine where you should be.  The first place guy today won in 16:10, and that is pretty average for him, so me and another guy were alone in the second/third place battle today.

Mile 1 everybody goes out too fast every time - no different today.  There are also a lot of turns and momentum killers on this particular course.  Feeling good today and had a strong finish - I really though that maybe a PR was possible today.

~1.5mi. WU with strides, 

5k Race - 17:53.9 (5:41, 5:45, 5:49, 0.14mi. - 0:38)

~1.5mi. CD

PM: easy 8 mi. - 61 min.


Saucony Kinvara 2 - Black/Gold Miles: 6.20Brooks Glyerin 10 - Blue Miles: 8.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.5012.00

AM: easy 6 miles around the neighborhood - 50:00

100xabs before, 100xabs after

Pretty sore today - mornings are a lot worse on the soreness here lately.  Another easy 6 tonight, depending on the baby situation.

PM: 60 degrees and looks like a storm is brewing

moderate 6 miles with 6x 30-45 sec. strides in the last couple miles - 43:51

the soreness went away for PM run. 100xabs, some light legs, stretching and foam rolling

We go in tomorrow at 7am to be induced.  Looks like an early morning hill workout is the only hope for run tomorrow :)


Saucony Kinvara - White And Red Miles: 6.00Brooks Glyerin 10 - Blue Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.802.001.500.006.30

We are going to the hospital today to be induced to have our first child!! Early morning workout on the treadmill. 

WU 2.8 miles,

4x0.25mi @ 6%, 8mph -these were difficult -

last 2 x @ 4%, 8mph.

Then a good 2 mi. moderate to hard effort - 13:20

6.3 total

Saucony Kinvara - White And Red Miles: 6.30
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

My beautiful baby boy was born last night at 11:02 pm!  It was a wonderful run on a scenic course this morning with the thoughts of the wonderful experience going through my mind throughout the run :)  Tears of Joy!!  6mi. - 47:26

Saucony Mirage - Black And Red Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
156.5934.4032.971.95225.91
Brooks Ravenna 3 - Orange Miles: 13.20Saucony Kinvara - White And Red Miles: 37.27Brooks Ghost 4 - Red Miles: 9.35Brooks Glyerin 10 - Blue Miles: 58.48Saucony Mirage - Black And Red Miles: 27.41Saucony Kinvara 2 - Black/Gold Miles: 20.23Brooks Ravenna 3 - Blue Miles: 6.00Ravenna 4 - Black And Red Miles: 47.96Blue Nishiki 10 Speed Bike Miles: 25.50Brooks Ghost 4 - Blue Miles: 6.00
Weight: 150.33
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