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July 2016

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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: 21.20 Month: 113.30 Year: 2654.91
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: 617.96
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: 134.68
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
271.3622.0016.200.60310.16
Saucony Triumph Miles: 163.38Saucony Ride 7 - Black Miles: 48.19Saucony Kinvara 6 - White Miles: 10.00Brooks Ravenna 7 Miles: 22.37Saucony Peregrine - Black Miles: 20.68Brooks Adrenaline 15 - White Miles: 16.00Saucony A5 - Green Miles: 8.00
Weight: 149.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.610.000.000.008.61

2 Walks at work and a lunch run - 6mi. in 52:18.

walks around the fireworks festivities with family

Saucony Triumph Miles: 8.61
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.016.000.000.0016.01

AM Long Run w/ 6MP - avg. around 6:40 pace and felt okay.  55 degrees and beautiful outside this morning.  16mi. total - 2:00:57

Saucony Triumph Miles: 16.01
Weight: 149.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.840.000.000.0012.84

AM Run in Georgetown, KY - Mallard Pt. neighborhood - home of the wife's sister/family, and many hills and lakes.  Drove up the night before and watched fireworks and the kids and families got to enjoy each other.  Spent the night and woke up around 6am for a run.  Very pretty area (and quiet) - great for chasing the vertical within a neighborhood setting on pavement.  12 miles with 1500' gain - 1:45:58.

Left out of there around 11am and drove about 3 hours down to Barren River Lake where my dad had recently bought property and has a nice little wooded setting with a trailer and a good deal of wooded land.  Walked with the kids around the neighborhood while there and enjoyed some quality time with the other side of the family.  Left out of there and drove 3 hours home with seom very tired kids.  Monsson rain for last half of drive really made the drive a little more difficult.

 

Saucony Triumph Miles: 12.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM run in the light rain - 1:17:32 for 10 miles.  Got to sleep in.   Will enjoy a day of recovery from the bad food and travelling before going back to work tomorrow.

Saucony Ride 7 - Black Miles: 10.00
Weight: 151.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.810.003.100.0010.91

Lunch track workout: Run over to Trinity HS track w/ some pickups,

5x1k @ 5k - 3:30, 3:27, 3:33, 3:31, 3:27 w/ 400m jog rec.

10 miles total - 74

PM walk at work

Saucony Kinvara 6 - White Miles: 10.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.400.000.000.6013.00

Lunch TM run - raning/storming today.  4mi. w/ 8 x pickups  - up to 12 mph.  Caught by breath and in to circuit of squats rotating between 3 stations.  30 minutes total of squats, core, and foam rolling.

PM run with Nathan from Clarion and around downtown - 9 miles on some stiff and tired legs. 

Saucony Triumph Miles: 13.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.810.000.000.008.81

AM - TM hill walk/jog for 30 minutes - 2.65 miles.  A little bit of core and stretching afterward.

Lunch Trail run - Silver Creek trail in Clarksville btwn work meetings.  6.16 miles - 56:33.  Nice day for the trails/shade.

Saucony Ride 7 - Black Miles: 2.65Brooks Ravenna 7 Miles: 6.16
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.360.000.000.006.36

AM walk at work

Lunch run outside around gym, rows and core in gym, jog back to work.  about 4 miles easy

PM walk with family

Saucony Ride 7 - Black Miles: 6.36
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
28.520.000.000.0028.52

LRa in Brown Co. State Park.  Started at 6:30am in some decent weather.  Humid lower than it has been and reasonably mild heat.  Did my usual - ran about an hour before group got there and an hour with the group.  Good combination of trails and road.  Trails not too muddy cosidering amount of rain recently.  Ate 4 gels today - Huma and Honey Stingers.  Liking the Honey Stingers.  Set waters out at the car and made a bunch of stops, with several extended stops to talk to group.  26 miles total / 2356' of gain - 4:04:20

2.5 miles of walking over to Bart. Co. Fair with family.

Saucony Peregrine - Black Miles: 10.00Brooks Adrenaline 15 - White Miles: 16.00Saucony Triumph Miles: 2.52
Weight: 149.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.0013.000.000.0021.00

LRb workout: 5/4/2/2 mi. AT - equated to 6:35-6:45 pace and got difficult on the last 2 mile rep.  1 mile recovery jogs between.  Got hot and thirsty at the end.  I have managed to los 2 handhelds since May.  Hopped from park fountain to park founatain.  Ate 3 gels - 2Huma, 1HoneyStinger.   

Saucony Triumph Miles: 21.00
Weight: 147.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.320.000.000.002.32

Easy walking at work.  Day off running

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.003.100.0010.10

AM Track Cutdown workout at Trinity High School Track:  Nice weather - 65-70 deg. and lower humidity.

1600/1200/800/400 @ 10k / 5x200 @ 1mi. - Started at 6min. pace ended in the low 4 pace for 200s

Lunch TM run WU for 20 min. Squats Circuit at gym.  3mi. sped up throughout

Saucony Ride 7 - Black Miles: 3.00Brooks Ravenna 7 Miles: 7.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.710.000.000.005.71

Hill Walking on TM at gym b4 wwork.  A couple walks and a an easy jog back over to gym at lunch for a strength training workout.  Down week volume wise.  Recover and recharge 

Saucony Triumph Miles: 3.90
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.840.000.000.003.84

Easy trail running at lunch after meeting in Clarksville.  Feeling pretty fatigued.  Recovery week was a good idea for this week.  walk in the pm at work.

Saucony Ride 7 - Black Miles: 3.84
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.080.000.000.004.08

easy run at lunch.  Really taking this recovery week seriously

Saucony Triumph Miles: 4.08
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.680.004.000.0010.68

BUFF Run out at Danny Webb's property.  Group trail run turned semi race (some guys were trying).  Really, just a good time running on trails with everybody.  About 20 people showed up for the run/camp out party.  4 kegs of Quaff beer, and lots of good free food afterward.  Put some good effort in for some of the climbing portions (~4miles).  9.64 miles with 1122 gain. 

Saucony Peregrine - Black Miles: 10.68
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

OFF

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.150.000.000.007.15

PM - easy hour around neighborhood.  7.15 miles

Saucony Ride 7 - Black Miles: 7.15
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.004.000.008.00

Lunch Workout on TM at gym.  Jog over to gym in heat, 7x0.5mi., 2x0.25mi. w/ mod. 1 min. recovery jog.  10.2mph up to 10.7 mph for0.5mi., 11mph for 0.25mi. and 8.6 mph for rec. jog.

8 total, with 10k for workout total in 39:30 on TM.

Saucony A5 - Green Miles: 8.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

walk at work

missing miles for year (discovered in November) added on this day randomly

Saucony Triumph Miles: 0.92
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.123.000.000.007.12

6 mile cutdown in the heat.  ended at ~ HMP effort.  7.12 total  - 54:13.  Fixing up house to sell has been very tiring.

Saucony Triumph Miles: 7.12
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.300.000.000.008.30

easy 8.3 miles out and back on Carr Hill.  Very hot and humid

Saucony Triumph Miles: 8.30
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.600.000.000.003.60

Easy 30 minutes - 3.6 miles. Hot and Hungover from the wife and I's date.

Saucony Triumph Miles: 3.60
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Long Run in the humidity.  A whole lotta sweatin goin on.  18 miles - 2:27.  And I'm selling the house and trying to buy/close at the same time.  Pretty busy!

Saucony Triumph Miles: 18.00
Weight: 148.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

walked a mile at work.  pretty sore rom yesterday and the home improvements

Saucony Triumph Miles: 0.92
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.850.002.000.007.85

AM run back to unit to get to car.  3.5 miles - about 30 minutes

Lunch TM run (its sooo humid!):  Hill Builder:

6mph, 10 minutes starting at 8% and ending at 15%.

6.6 mph, 10 minutes starting at 8% and ending at 12%

4.3 total - 40 minutes

 

Saucony Ride 7 - Black Miles: 3.55Saucony Triumph Miles: 4.30
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM gym workout: 20 minutes of TM and Elliptical - about 2 miles worth.

Followed by Core and Lunge circuit for 20 minutes.  Ouch -my left calf achilles is wierd - pain the calf and tightness.  My foot is flopping around all crazy like something has psprung loose... :(

Brooks Ravenna 7 Miles: 5.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.110.000.000.004.11

easy trail run in brown state park at lunch.  4.11 miles with some climbing.  about 40 minutes total

Brooks Ravenna 7 Miles: 4.11
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

2 walks and an AM tM run at gym.  10k easy pace - 50:00

Saucony Triumph Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
31.100.000.000.0031.10

AM  LR - 50k Out and Back on Columbus People Trails.  Starting out, the left calf and hamstring were so tight that I didn't think the running motion was possible.  Took a mile or so to loosen up fortunately.  Tried to stay in the grass where not too hairy or rutted.  Got a little warm and was humid the whole way.  Handheld of water drained ~ x 2 and ate 4 gels (Huma).  Gel number 4 immediately did not agree with me and choked it down slowly.  Really struggled over last couple miles.  31.1mi. - 4:24:30. 

Saucony Triumph Miles: 31.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.640.000.000.0011.64

Very slow going.  left hammy very tight and some pain in the first couple miles.  1:49:05 of recovery running. 

Saucony Ride 7 - Black Miles: 11.64
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
271.3622.0016.200.60310.16
Saucony Triumph Miles: 163.38Saucony Ride 7 - Black Miles: 48.19Saucony Kinvara 6 - White Miles: 10.00Brooks Ravenna 7 Miles: 22.37Saucony Peregrine - Black Miles: 20.68Brooks Adrenaline 15 - White Miles: 16.00Saucony A5 - Green Miles: 8.00
Weight: 149.20
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