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AFB Mare a Thon

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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: 177.74 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
129.7853.4510.5012.35206.08
Saucony Kinvara - White And Red Miles: 98.25Black Nike Lunar Fly 2 Miles: 53.94Old New Balance 595 Miles: 5.20Barefoot Running Miles: 4.00Black And Blue Nike Lunar Fly - Flats Miles: 12.25Saucony Mirage - Black And Red Miles: 31.45
Weight: 154.67
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.702.501.000.007.20

10 k treadmill ladder workout - start @ 7mph, increase to 9.1 mph through 5 mi., 1.2 mi. cooldown @ 7 mph

 

Total time 6.2 mi. in 46:24 (7:28s)

Saucony Kinvara - White And Red Miles: 6.20
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off - Lake Cumberland

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.000.755.50

AM Run - 85 deg. - State Dock Boat Ramp (Lake Cumberland) Hill Workout - 1.4 mi. warmup, 3 x 0.37 mi. hill repeat, jog back down recovery, 2.2 mi. cooldown

total - 5.5 mi. in 48:20

Saucony Kinvara - White And Red Miles: 5.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.150.000.000.004.15

AM run - 85 deg. - slooooow 4 mi. at Lake Cumberland in 40:51 (9:51s)

Saucony Kinvara - White And Red Miles: 4.15
Weight: 155.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

Put on 8 lbs over the weekend at the lake. - Note to self - diet consisting of beer and hot dogs = weight gain and poor split times :)

Weight last night = 155 lbs, weight after run today = 152 lbs.

PM Run - after work 5pm - 88 deg.:

mod. 10 mi. - Tipton Lakes Course

8:14, 7:55, 7:50, 7:58, 7:55, 7:35, 7:55, 7:43, 7:32, 8:12, 0.2 in 1:49

10.2 mi. in 1:20:40 (7:55s)

Saucony Kinvara - White And Red Miles: 10.20
Weight: 152.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.131.000.000.0012.13

Feeling some serious after effects of weekend at the lake.

5 pm run after work - 90 deg. - Slow 4 mi. - 33:52 - w/ last mi. 7:30ish

7 pm run - Still hot - Sloow 1 mi. jog w/ dog - 12:42, sloow 1.93 mi. alone - 18:15

8:30 pm run - Slow 5.2 mi. Walmart to House - 46:00 (8:51s)

Black Nike Lunar Fly 2 Miles: 2.93Saucony Kinvara - White And Red Miles: 4.00Old New Balance 595 Miles: 5.20
Weight: 150.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Slow 7 mi. - 62:54 (9:00s)

Be in Vegas and then Hawaii next week!  

Black Nike Lunar Fly 2 Miles: 7.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.005.500.000.005.50

5.5 miles in 40:00 - AM Run on the treadmill at the Venetian Spa Resort Fitness Center in Las Vegas, NV.

Saucony Kinvara - White And Red Miles: 5.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.003.001.007.00

AM Treadmill Run @ Venetian Spa Resort and Spa Fitness Center in Las Vegas, NV

7 mi.. run - total time - 49:20

1.5 mi. warmup,

0.75 mi. @ 9.4 mph, 0.25 mi. @ 9.7 mph, 0.25 mi. rest

3 x 0.75 mi. @ 9.5 mph, 0.25 mi. @ 10 mph, w/ 0.25 mi. rests

0.75 mi. cooldown

Saucony Kinvara - White And Red Miles: 7.00
Weight: 152.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.254.000.000.005.25

Venetian Fitness Center in Las Vegas - AM Treadmill Run:

5 mi. total time = 40:00

1 mi. warmup,

4 mi. in 28:45

0.25 mi cooldown

Saucony Kinvara - White And Red Miles: 5.25
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.008.250.000.008.25

8.25 mi. around 1.5 mi. loop around Hilton Hawaiin Village Resort in Honolulu, HI

Majority of loop runs along paved path right next to beach - Today it was about 75 degrees at 6 am (when I ran) Light rain made it feel about perfect and also made a double rainbow that stretched from the sea to sea for both bows!  What a great way to start our vacation in Hawaii!!

8.25 mi. in 62:17 (7:33s)

Saucony Kinvara - White And Red Miles: 8.25
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.007.500.000.007.50

7.5 mi in 54:30 (7:15s) in Honolulu, HI around 1.5 mi. loop around our resort (Hilton) - 6am run - 75 degrees and overcast - Another beautiful day in Hawaii running along the beach - We're going parasailing later today.  My diet is going to be terrible this week :) I'm going to gain some weight.

Saucony Kinvara - White And Red Miles: 7.50
Weight: 154.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Honolulu, HI - Hilton loop x 4 - 7 am run - 6 mi. in 52:17 - Half Rainbow - 1st lap with Tiff

                     - 1 pm - Hot - 4 mi. Barefoot Beach Run - Down Waikiki Beach and back                         lots                        of tourists made it slow going - 4 mi. in 39:54.  Ripped a horrible blister on my left big toe.

Saucony Kinvara - White And Red Miles: 6.00Barefoot Running Miles: 4.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

off - volcano tour at Big Island 

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

Honolulu, HI - 6:30 am run - Hilton Loop- 6mi. - 50:00.  Starting to feel the beer and poor dieting!! :)  Gained weight

North Shore tour all day - about 2 mi. walking along beach and botanical garden, swim up to waterfall

Saucony Kinvara - White And Red Miles: 6.00
Weight: 156.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.006.000.000.006.00

Honolulu, HI - Hilton Loop - Last Day  - Good run this morning - extra work at North Shore tour helped keep the weight gain to a minimum, apparently.  Not as much alcohol drank yesterday, either :)

6 mi. in 41:21 

Saucony Kinvara - White And Red Miles: 6.00
Weight: 156.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off today - zero sleep - took red eye from HNL to SNF to DAL to LEX and then drove home to Columbus, IN.  Time to get some sleep for work tomorrow :(

Weight: 161.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Back from vacation - gained 12 pounds! :) 160 lbs before run, 156 lbs after run today

4:30 PM Run after work - Terrace/Tipton Lake - usual route - extremely hot! (95 deg.)  - slow pace.  Still feeling effects of jet lag and vacation...

7 mi. -  61:07

 

Black Nike Lunar Fly 2 Miles: 7.00
Weight: 156.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.001.000.009.00

9 mi. - 5 pm treadmill run @ home - there's a heat index of 107 degrees here in Indiana!

9 mi.- total time = 71:30 (7:56s), 0-4mi. @ 7mph, 4-4.5mi. @ 7.5 mph, 4.5-8 mi. @ 8mph, 8-8.5 mi. @ 8.5 mph, 8.5-9 mi. @ 9 mph

 

Black Nike Lunar Fly 2 Miles: 9.00
Weight: 155.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.670.000.002.508.17

Break in the heat today - only 85 deg. (overcast)

5 pm - Southside Elem. School - Track workout:

1 mi. warmup,

1 mi. - 5:39, 0.5 mi. rest,

2x800m - 2:51, 0.25 rest, 2:53, 0.25 rest,

2x400m - 1:14, 0.125 rest, 1:12

3.4 mi. easy cooldown

Black Nike Lunar Fly 2 Miles: 8.18
Weight: 155.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.003.001.000.006.00

extremely hot again - 97 deg. (110 deg. Heat index) - 4:30 PM treadmill run - 6 mi. - 7.5 mph 0-2 mi., 8 mph 2-5 mi., 8.5 mph 5-5.75 mi., 9 mph 5.75-6 mi.

6mi - 45:40

Black Nike Lunar Fly 2 Miles: 6.00
Weight: 155.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.932.000.000.006.93

Laid down for a nap at 6:30 last night and wound up sleeping through the night... oh well - guess I needed it.

Slow 5 mi. in the heat 43:07 - tonight after work... 2 mi. on treadmill - 14:35 and then on to Paula Dean Buffet at Horseshoe Indiana!

 Its extremely hot again today - 107 deg. with heat index

Black Nike Lunar Fly 2 Miles: 6.93
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.404.500.500.506.90

Still hot outside - 101 deg. with heat index

2 treadmill workouts  - 3.9 mi. in 28:40 (inc. from 7.5 mph to 10 mph every half, last 0.9 slow (7 mph), light core work - 10 min. situps/pushups, 3 mi. - 23:00 

Black Nike Lunar Fly 2 Miles: 6.90
Weight: 155.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off - Diet was terrible this weekend :( - Feel Sick

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.600.504.000.009.10

Feeling sick today - oh well, gotta get some mileage in:

2 Treadmill workouts --

5.1 mi. - 37:40:  1 mi. WU @ 7.5mph, 0.5 mi. pickup @ 8.5mph, 1 mi. @ 9.5mph, 0.25 mi. rec. jog 7mph, 1 mi. 9.5 mph, 1.35 @ 7 mph

Running actually made me feel a little better...

4 mi. - 29:55:  1 mi. WU 7 mph, 0.5 mi. @ 9 mph, 0.5 mi. 9.5 mph, 0.75 mi. rec jog 7 mph, 1 mi. - 9.5 mph, 0.25 mi. CD - 7mph


Black And Blue Nike Lunar Fly - Flats Miles: 4.00Saucony Kinvara - White And Red Miles: 5.10
Weight: 154.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.252.000.000.008.25

6PM - 8.25mi. in heat (93 deg. w/ heat index) - 8:09, 7:35, 8:03, 8:34, 8:20, 8:15, 7:20, 8:11, 0.25 in 1:54

Black And Blue Nike Lunar Fly - Flats Miles: 8.25
Weight: 154.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.002.508.00

Two str8 weeks above 90 degrees. 

PM treadmill workout:

8 mi. in 58:22:

1 mi. warmup, 0.5 mi. mod.,

2 x 1mi. 10 mph (6:00s) and 800m 10 mph (3:00), 0.5mi recovery jogs,

3 mi. easy

Saucony Kinvara - White And Red Miles: 8.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.500.002.006.75

New Shoes - Saucony Mirage

PM Treadmill run:

1 mi. warmup - 7:22

2 mi. pace - 12:30

3 mi. total - 19:52

 

PM run near dark-

3.75 mi. - 30:00 at Two Mile Rd. off SR111 near Horseshoes, IN (waiting for Tiff at 4th St. in Louisville)

Saucony Mirage - Black And Red Miles: 6.75
Weight: 154.00
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Race: AFB Mare a Thon (3.1 Miles) 00:19:38, Place overall: 5, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.003.1019.10

AFB Mare-a-Thon in Shelbyville, KY: 

0.5 mi. warmup,

Smaller race so I started in the front:

5:46, 6:15, 6:55

3.1 mi. in 19:38

It was about 80 degrees and humid, and rolling terrain.  Was with lead group until turn around (1.5 mi.) couldn't maintain pace - really bombed last 1.1 mi.  Next 5k - I will start at 6:05 and try to maintain that pace.  I got a little distracted by being with the lead group and went out a little fast.  5th overall, 1st in age group

Traveled on down the road to my hometown - Lexington, KY for a wedding.  Tiff and I ran slow 2 mi. together in 20:48 - 10:30 am - already getting hot.  HAd Tiff drop me off over at the new Legacy Trail and set out to run a slow 14 mi.  Turns out I didn't bring nearly enough water and really died at about 11 mi. in.  12.86 mi. in 2:02:27 - started at 8:40s ended up at 10's.  Walked a half mi. and jogged the last 0.6mi.

Saucony Kinvara - White And Red Miles: 3.60Saucony Mirage - Black And Red Miles: 15.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.002.200.000.009.20

slow 9.2 - 8 pm - 85 deg. -- Last 2 MP - New course - CR 200/CR 400

Saucony Mirage - Black And Red Miles: 9.20
Weight: 155.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
129.7853.4510.5012.35206.08
Saucony Kinvara - White And Red Miles: 98.25Black Nike Lunar Fly 2 Miles: 53.94Old New Balance 595 Miles: 5.20Barefoot Running Miles: 4.00Black And Blue Nike Lunar Fly - Flats Miles: 12.25Saucony Mirage - Black And Red Miles: 31.45
Weight: 154.67
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