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Arc's I Can! 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: 0.00 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
179.4029.2926.670.50235.86
Saucony Guide 7 Miles: 66.23New Balance 870v3 Miles: 65.93Saucony Kinvara 5 Miles: 62.6012 - Saucony Kinvara 4 - Neon Miles: 11.30Ravenna 5 - Red Miles: 26.32Vilano Road Bike Miles: 26.10Elliptical Miles: 5.50Stationary Bike Miles: 6.00Saucony A5 - Green Miles: 3.50
Weight: 153.69
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Lunch time circuits at gym - 30 minutes.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM easy 6 miles 

Saucony Guide 7 Miles: 6.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.350.000.500.504.35

PM:  Warm, but, rainy.  30minutes with 8x200m at Southside Elem. track.  Started at 1mi. pace  and cut down to all out sprint on last one.  35 sec. down to 26 sec.  

Saucony Guide 7 Miles: 4.35
Weight: 152.60
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Race: Arc's I Can! 5k (3.107 Miles) 00:17:54, Place overall: 3, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.896.713.130.0011.73

AM - Series 5k Race.  About 40 degrees and sunny this morning.  Got there early and put in some MP miles before the race.  WU 1.63 miles, then ran the course plus some additional side roads at MP - 4.5miles in 29:15.

~5 minute recovery walking around and chatting, toe the line, and into 5k race.  Felt like good controlled pace/effort for mile 1 - 5:35.  Alone in 3rd.  Mile 2 - I struggle with 5:41.  It shows in mile 3 - 5:56.  Good kick with 5:14 pace for partial. 0.13 - 0:41.

~5 minute recovery walking around and chatting with 1st and 2nd place guys.  2nd place guy is from Utah - Jordan Elliss.  Luke won in 16:47.  He and I put in some more miles after the race at around MP (my MP)  - 2.2 miles - 14:40.

11.7 miles total   

New Balance 870v3 Miles: 11.73
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.670.000.000.0011.67

Easy pace for 90 minutes.  Great weather.  kind of hungover still. Portapot at constr. site stop in the middle

New Balance 870v3 Miles: 11.67
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM1 - lunch run at work - 3.8 miles - about 30 min.

PM2 - easy around the hood - 4.2 miles - 35 min.

New Balance 870v3 Miles: 8.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.004.080.000.009.08

PM1 - easy 3.38mi around the fairgrounds - 27:40.  Great weather - 70 degrees

PM2 - attempted short AT run - managed about 6:55 pace for about 4 miles.  5.7 miles total - 42:05

New Balance 870v3 Miles: 5.70Saucony Guide 7 Miles: 3.38
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.004.000.0013.00

PM1 - mod. TM run at the gym at lunch - 4mi.-30 min. followed by 8 minutes on the elliptical at high intensity.  Sweat flying everywhere.

PM 2 - Yasso 800s - 8x0.5 mi. LT with 0.25 mi. jog rec.  Flooded lanes at track behind Southside.  2:45, 48, 45, 44, 48, 45, 46, 48

9miles. Total - 62:18

Saucony Guide 7 Miles: 4.00Saucony Kinvara 5 Miles: 9.00
Weight: 152.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.800.000.000.0016.80

AM - easy 20min. Around neighborhood - 2.33 miles. 70 degrees and about to storm again

PM1 - easy 1:03 - 7.67 miles

PM2 - White River Pub Run - 2.8 miles at about 8 min. pace, stopped in Jordy Mctaggerts fora pint and some hush puppies and then 4 miles easy back home.  Pretty sore and fatigued legs now. 

Great weather - sunny and 80 degrees today.

12 - Saucony Kinvara 4 - Neon Miles: 6.80Ravenna 5 - Red Miles: 7.67New Balance 870v3 Miles: 2.33
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

TM lunch run.  Working on some form stuff and giving the barefoot thing a try.  Running up on my toes for a mile.  1 mile with no shoes.

Saucony Guide 7 Miles: 2.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.009.503.500.0020.00

Hoosier Half in Bloomington - 8am.  Great fun day with QuaffON guys and gals.  A couple of the guys and I decide to help pace one of the gals.  Perfect for me with her pace at about what I'm expecting MP to be.  Stuck with her through about mile 9 and took it on in at about HMP.  Also had a fun feature in this race - 2 different segments as official Strava mini races within the course.  The first one was at about mile 3 and about 0.25 miles - think I actually took the crown! :)

1:27:19 for official finish time.  WU and CD and jog home made for 20miles total.

Saucony Kinvara 5 Miles: 20.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.350.000.000.003.35

PM - easy 3.35 mile jog back TLAC to pick up car.

Easy bike ride to pick up dinner - about an hr. For 14 mi.  I think

Vilano Road Bike Miles: 14.00Ravenna 5 - Red Miles: 3.35
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.700.000.000.003.70

Am-- gym before work. TM attempt - switched to elliptical - 3 miles mod effort - 20 min.

PM- run from work at lunch - 3.7 miles - 32min.

Met Nate for lunch. Good to get to see him before Boston.

Elliptical Miles: 3.00Saucony Guide 7 Miles: 3.70
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.520.002.480.006.00

Lunch time - spinning at the gym - 6 mi. in 20 min., 15 min. core/strength after

Track tues. - 4x1k @ 5k pace - Too fast pace on first 2 combined with improper WU.  Tim is about 16:40 5k guy, where I am about 17:30 (with <17 dream pace)  Tried to hang with him - too fast on first 2 and skipped one after the 3rd rep was slow and HR was maxed.   3:23, 1 min. standing, 3:25, 1min., 3:34, Took about 5min., and one more 1k - 3:20.  3:24 = 17 min. 5k.  That doesn't seem unrealistic at some point this summer...  Meanwhile, my left hamstring is very tight and sometimes painful if I sit too long, though it does not hurt when warm or running fast.

6.1mi. total - 43:45 moving time.  Marathon on Saturday -- looking like 2:55 as realistic goal.  6:40 pace  

Stationary Bike Miles: 6.00New Balance 870v3 Miles: 6.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off - better play it a little safe with all the big efforts coming up - sitting all day at work.  I had a good week last week.

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

AM easy 30 min. - 3.5 miles on TM

Ravenna 5 - Red Miles: 3.50
Weight: 154.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.500.005.00

PM: easy 5 miles w/ 4x30 sec. strides - 40 min. total.  Assumption that I was running a marathon tomorrow was incorrect.  :)

Tiff went into labor at 7pm.  Sawyer Logan Bell born 12:18 am 4/18/15 !

Saucony Guide 7 Miles: 5.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

With the kid being born shortly after midnight and neither one of us getting any sleep, I did ont go to Carmel, nor did I run this morning. 

10k moderate effort pushing the stroller.

Saucony Guide 7 Miles: 6.20
Weight: 155.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.504.500.000.0012.00

AM: Jude and I at home while mommy and new baby Sawyer at hospital still.  Laid Jude down for his nap and cranked out last long(ish) run before Louisville (hopefull get to run it next Saturday) on home TM.  Watched the rainy yet warm day out the window from inside - about 70 degrees in our house now that AC is fixed)  93:45 total with 30 min. AT.  30 min. ranged from 7:12 to 6:40 pace and felt okay.  With this in mind, I will definitely go with my previously concieved plan on Saturday - 6:40 pace thru first half and hilly Iroquois park and try to negative split once out of park.

Good luck to Boston Marathoners tomorrow

 

New Balance 870v3 Miles: 12.00
Weight: 151.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM: 4 mi. easy during Boston coverage.  Caught the end of the race.  What a great day for US marathoners.  Think next year is my year! 

Saucony Guide 7 Miles: 4.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.621.001.860.009.48

AM: 5 miles on TM while the kid naps w/ 1mi. at MP - 40:40 total

PM: Track Tuesday - 10x300m @ 2mi./1mi. alt, with 100m rec. jog. 4.5 mi. total.  Quick and dirty.  Good turn over in the wind. Danny, Danny and I

Saucony Guide 7 Miles: 5.00Saucony Kinvara 5 Miles: 4.50
Weight: 153.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.800.003.200.0011.00

AM: TM run at the gym - 4mi. easy - 31:50.  Lots of sweat.  I am tired from the lack of sleep.

PM lunch run at the gym on TM: 5 mi. w/ 20 min. cutdown.  9.1mph up to 10.3 mph.  Again lots of sweat.  Feeling pretty good actually. 35:43 total

PM neighborhood shakout - 2 mi. at 9min. pace

New Balance 870v3 Miles: 2.00Saucony Guide 7 Miles: 9.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM: gym - 15 minutes strneghtening and flexibility stuff - rows, PUs, lunges, planks, stretch, stretch, stretch.  2mi. easy on TM with drills and messing around with runnig up on my toes some more.

Saucony Guide 7 Miles: 2.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

easy 2 mi. around the hood.  Derby Fest. tomorrow

Saucony Guide 7 Miles: 2.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
29.100.000.000.0029.10

4:45 am start for my drive time to Louisville - Met the Quaff team at the hotel - close to start line in downtown Louisville.  Jogged about 2 miles

Derby Fest marathon - pacing and taking it as it came on this run.  Plan was to go with 1:27-1:28 half pace with Quaff girl and Quaff group.  Little real training and  no expectations makes it fun!  This race goes through Churchill Downs and a lot of downtown Louisville.  Other than a spot where the full merges back with the full and halfers come over in to full water stop land, it was very smooth logistically.

Started raining after splitting off from half marathoners at mile 20.5, and it got to be a mental test...  I failed that ! 

It was okay - good long run and measuring stick for this summer and Fall.  Good beers and good friends afterward :)

26.2 mi. Long Run - 3:02:11   Check out Strava link for the split action.

Saucony Kinvara 5 Miles: 29.10
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

12.1 miles on the bike - 47:53.  Windy and sunny out.  Recovery will be quick from this marathon.  Not feeling too bad.

Vilano Road Bike Miles: 12.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.100.000.000.003.10

easy lunch run jog to gym TM, 20 min. core work, and jog back to work - 5k in 29:30.

New Balance 870v3 Miles: 3.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.900.503.000.0011.40

PM: lunch runing and XT/Strength - run to gym from work and ran into one of the Quagff gals run down US 50 the other way - jogged with her about 3.5 miles and back to work.  Beautiful day - 60 deg. and sunny

Another hour and left for gym - elliptical into circuits (abs, lunges, PUs, rows) and back to elliptical/stairclimber (?) for 10 more minutes and onto TM for 2.5 miles in 20 minutes with 4xhill pushes - 8% @ 8mph really got some sweat going!

PM: Track Tuesday - 3x(4x400m @5k) w/ 30 sec. rest.  - 80,78,77,76, 76,76,76,75,  76,72,75,72

Cooldown and I'm very sore.  Good group - Fisher, Chase McQueen, and I ran together.  Barely hanging on to the last 2 reps. 

Elliptical Miles: 2.5012 - Saucony Kinvara 4 - Neon Miles: 2.50New Balance 870v3 Miles: 3.40Saucony Guide 7 Miles: 2.00Saucony A5 - Green Miles: 3.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: lunch run from work - 4mi. very slow and fatigued - about 9 min. pace

PM: slow jog around the neighborhood - 2 mi. at even slower pace.  Again with the too much pizza excuse.  

12 - Saucony Kinvara 4 - Neon Miles: 2.00Ravenna 5 - Red Miles: 4.00
Weight: 156.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.403.004.500.0014.90

AM: 50 degrees and windy. 

6mi. cutdown - WU, then AT down to LT effort - 7:16, 6:46, 6:28, 6:11, 5:54, 5:43.

Stupid HR monitor is broken (low battery?)

7mi. total - 48:19

PM: 2 x TH Hill efforts (5:01, 4:30) - Long hills on Carr Hill East going for a Strava segment - 0.75mi. hills about 2-4% grades.

7.8 miles total - 57:34

Ravenna 5 - Red Miles: 7.80Saucony Guide 7 Miles: 7.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
179.4029.2926.670.50235.86
Saucony Guide 7 Miles: 66.23New Balance 870v3 Miles: 65.93Saucony Kinvara 5 Miles: 62.6012 - Saucony Kinvara 4 - Neon Miles: 11.30Ravenna 5 - Red Miles: 26.32Vilano Road Bike Miles: 26.10Elliptical Miles: 5.50Stationary Bike Miles: 6.00Saucony A5 - Green Miles: 3.50
Weight: 153.69
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