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Edinburgh 4 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:

Win the IT 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 - DNF - Drop Down to 50mi. - 8:39

Thanksgiving Day: Series 8k - 2nd 30:43

12/2/18 and 12/9/18: Series 8k and 5k

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: 48.42 Year: 3380.86
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: 973.25
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: 817.23
Brooks Adrenaline - Navy Lifetime Miles: 218.35
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
184.6529.0023.101.25238.00
Pool Running Miles: 37.00Black Nike Lunar Fly 2 Miles: 100.60Black And Blue Nike Lunar Fly - Flats Miles: 6.00Mountain Bike($50 Walmart 10 Speed) Miles: 9.00Saucony Kinvara - White And Red Miles: 74.10Old New Balance 595 Miles: 1.00Old Asics Gel Miles: 18.30
Weight: 150.54
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

1 hr. pool running in morning - 5 min. interval, 2 min. rest  = 6 mi.??

1.5 hr. pool running evening - " =9 mi. ??

Pool Running Miles: 15.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

1 hr. pool running

Pool Running Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

1 mi. easy on treadmill - leg still hurting and very tight

Weight: 0.00
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Race: Edinburgh 4 miler (4 Miles) 00:26:30, Place overall: 3, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.004.000.005.00

1 mi. warmup, lots of stretching, 4 mi. race 26:30 (6:38/mi.)

- achilles tendon/calf hurt - very tight whole run

very small race - 4th place was 8 minutes behind me...

Black Nike Lunar Fly 2 Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

off - leg extremely sore

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

1 hr. pool running - floatation belt in deep end

Pool Running Miles: 6.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

1 hr. pool running - floatie blet in deep end - 5 min. interval hard, 2 min. rest

Pool Running Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.300.000.000.002.30

2.3 mi. - 1 mi. easy WU, 1 mi. MP - leg feels shaky, but not sore/tight, CD, lots of stretching, icing

Black Nike Lunar Fly 2 Miles: 2.30
Weight: 154.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

40 min. pool running - deep end with floatie belt

Pool Running Miles: 4.00
Weight: 0.00
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Race: Carmel Marathon (26.2 Miles) 04:06:45
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.207.000.000.0026.20

Previous 2 weeks leading up to race - off road running due to injury (tendonitis).  Pool running did not maintain training that had preceded injury. 

 

Black Nike Lunar Fly 2 Miles: 26.20
Weight: 152.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.000.000.001.50

Legs extremely sore, lots of stretching

Black Nike Lunar Fly 2 Miles: 1.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

10k easy - 51:0, still very sore in quads

Black Nike Lunar Fly 2 Miles: 6.20
Weight: 153.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 mi. easy 1:02:40 - evening - quads still sore from Carmel on Saturday 

Black Nike Lunar Fly 2 Miles: 7.00
Weight: 154.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.403.001.000.008.40

8 mi. run 59:46 - 1 mi. warmup, 3 mi. slow, 3 mi. negative splits, 6:30 last mile, 0.4 mi. back to house - cooldown


Black Nike Lunar Fly 2 Miles: 8.40
Weight: 152.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.750.000.000.258.00

slow 8 mi. w/ 4x100m intervals at end

Black Nike Lunar Fly 2 Miles: 8.00
Weight: 0.00
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Race: 1 mi. warmup + Frankfort 5 miler (morning) + slow 10 (afternoon) (5 Miles) 00:33:35, Place overall: 15, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.005.000.0016.00

1mi. warmup,

 

Frankfort 5 miler - Could've run 6:15s I think if still in same shape as before carmel mar. and time off for injury - mile in 6:10, slowed down to 6:30 for mile 2.  Sick feeling in stomach for 3 mi. on - need to lay off the coffee in the mornings.  Avg. = 6:43/mi. 2nd in age group.

 

10 mi. slow in afternoon on new Legacy Trail in Lexington, KY.  Trail is great scenic route with several steady climbs - heat was issue - 80deg. and climbed to 85 deg. when sun came out.  First 5 in 40:00, hit the wall at 7 or 7.5 mi. - Total Time 1:25:00 (avg. = 8:30/mi.)


Black Nike Lunar Fly 2 Miles: 16.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 mi. very slow and easy - 56:50

Black And Blue Nike Lunar Fly - Flats Miles: 6.00
Weight: 151.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.004.000.000.0012.00

easy 8 mi.- 1:06:40 (8:20s)

4 mi. MP - 28:32 (7:08s)


Black Nike Lunar Fly 2 Miles: 12.00
Weight: 148.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.001.000.000.008.00

About 75deg., overcast, mod. humidity @ 7pm

x-train: 9 mi. on bike- 40:32 (4:30/mi.), light stretching

mod. 8 mi. w/ last mi. at MP (7:07), Total Time - 1:04:45 (8:06/mi.)

Amazed at difficulty of the bike-run transition

Black Nike Lunar Fly 2 Miles: 8.00Mountain Bike($50 Walmart 10 Speed) Miles: 9.00
Weight: 149.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.004.000.0011.00

New Shoes! Saucony Progrid Kinvara - Feel Super Light after running in Nike Lunar Glide 2.

11 mi. run.

Warmup: 3 mi. easy with Tiff./1 mi. alone,

3 x 1 mi. Hill Repeats w/ 0.5 mi. recovery jogs - 6:45, 6:45, 6:35,

1 mi. flat Threshold Run - 6:09

1.5 mi. easy cooldown


Saucony Kinvara - White And Red Miles: 11.00
Weight: 150.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Slooow 4 mi. -- 37:04

Legs heavy today, rest up for next 3 days (long run and 2 races)  

Saucony Kinvara - White And Red Miles: 4.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.003.001.000.0014.00

14 mi. in Seymour w/ FREYGUY - PM run after work:

easy 10 mi.- 1:28:51 (8:53s)

mile 11-14 -- 7:07, 6:31, 7:27, 7:32

Last 4 mi. - 28:37 (7:09s)

Total time = 1:59:05

 


 

 

Saucony Kinvara - White And Red Miles: 14.00
Weight: 0.00
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Race: Firecracker 5k (3.1 Miles) 00:19:17, Place overall: 10, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.400.003.100.008.50

1 mi .warmup (8:15), strides

Race - 5k in Columbus, IN - hilly course through a Tipton Lakes neighborhood

1 mi. - 5:44,

2 mi. - 6:29

3 mi. - 6:28

Overall Time - 19:17

Easy 1 mi. walk/jog w/ Indy (our retarded puppy) in old New Balances

Bean Blossom Half Marathon is tomorrow in Martinsville, IN (Morgan Monroe State Park near Bloomington)

PM run (ate too much) - slooow 3.4 mi. - 33:22  

Saucony Kinvara - White And Red Miles: 4.10Old New Balance 595 Miles: 1.00Old Asics Gel Miles: 3.40
Weight: 150.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.308.003.000.0016.30

I think God does not want me to run the Bean Blossom Half Marathon! :)

I tried to run it last year and was thwarted by an unexpected road closure.  This year I slept right through my alarm - 3 different times were set to go off!!  Woke up at 6:30 instead of 5:00.

 Oh well - went out and ran pretty good 8 mi. tempo run.  Judging by how hard I was pushing near the end to maintain pace, I should be thankful for oversleeping this morning !! :)

AM run:

1 mi. warmup - 9:30

8 mi. tempo - 54:40 (6:50s)

2 mi. cooldown - 21:08

PM run:

1 mi. warmup - 7:51

3 mi. threshold run - 19:47 - 6:56, 6:31, 6:20

1.3 mi. strides/cooldown - 2 x 100m pickups

Saucony Kinvara - White And Red Miles: 9.00Old Asics Gel Miles: 7.30
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.600.000.000.007.60

PM Runs:

5pm - slooooow 7.6 mi. - 1:11:03 (9:21)

Old Asics Gel Miles: 7.60
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.401.001.001.007.40

PM Track - semi-workout:

2 mi. warmup

1 mi. Threshold - 6:30, 0.25mi. recovery jog

1 mi. Pickup - 5:49, 0.5 mi. recovery jog,

1 mi. MP - 6:48,

1.65 mi. cooldown

total = 7.4 mi, 1 hour

 


Saucony Kinvara - White And Red Miles: 7.40
Weight: 147.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.002.001.000.005.00

Had a nice 3 hr. nap today - Late PM Treadmill run afterward (1% incline) - 5 mi. - 1 mi. 7mph, 2 mi. 7.3mph, 8.3mph, 8.6, 0.5 @ 9mph, 0.5 @ 9.3mph

 8:34, 8:13, 7:13, 6:58, 3:20, 3:14

Saucony Kinvara - White And Red Miles: 5.00
Weight: 149.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.600.000.000.0019.60

7pm start time - Slow 19.6 mi. Columbus Out and Back Route - 90 deg start, 75 deg. finish

Waters/gatorades that were set out along course were stolen...

Anyway, Nathan and I got the mileage in:  19.6 mi. - 2:50:31 (8:42/mi.)

Splits:

8:17, 8:00, 8:08, 8:23, 7:58, 8:48, 8:38, 9:05, 9:34, 8:57, 9:04, 9:16, 9:23, 8:43, 8:47, 9:20, 8:32, 9:22, 7:19, 0.6 in 4:50

Saucony Kinvara - White And Red Miles: 19.60
Weight: 147.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
184.6529.0023.101.25238.00
Pool Running Miles: 37.00Black Nike Lunar Fly 2 Miles: 100.60Black And Blue Nike Lunar Fly - Flats Miles: 6.00Mountain Bike($50 Walmart 10 Speed) Miles: 9.00Saucony Kinvara - White And Red Miles: 74.10Old New Balance 595 Miles: 1.00Old Asics Gel Miles: 18.30
Weight: 150.54
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