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Midsummer Night's Run 5k

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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 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 - Drop Down to 50mi. - 8:39

Thanksgiving Day: Series 8k

12/2/18 and 12/9/18: Series 5k's

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: 100.90 Year: 3242.29
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: 963.25
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: 753.77
Brooks Adrenaline - Navy Lifetime Miles: 153.24
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
166.1624.0010.1016.10216.36
Saucony Mirage - Black And Red Miles: 209.85Saucony Kinvara - White And Red Miles: 6.50Mountain Bike($50 Walmart 10 Speed) Miles: 28.63Swimming Miles: 2.54Mountain Bike - Tiff's Eddie Bauer Miles: 25.50
Weight: 152.21
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.900.003.100.0012.00

Treadmill run after work  - 0.5 mi. warmup, 3.1 mi. tempo run - 19:38, 0.4 mi. CD --

Total: 4 mi. - 27:22

slooow 8 mi. - 8 pm - 85 deg. -- Terrace Lake course - 1:14:17

Legs sore this morning and for first run... 

Saucony Mirage - Black And Red Miles: 12.00
Weight: 155.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.005.009.00

8 pm track workout:

1.2 mi. WU,

5 x 1 mi. Intervals (6:10 goal - 5:58, 6:07, 6:11, 6:19, 6:20),

0.25 recover jogs,

1.5 mi. CD

-- ate too soon before run -- "felt" it on last lap of 4th rep - had to make a pit stop at school :)

Saucony Mirage - Black And Red Miles: 9.00
Weight: 152.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.802.000.000.008.80

95 deg and humid again today -

5 pm treadmill run - slow 3 - 25:44,

8 pm run - slow 5.8 mi. - 49:18 - 1st 2 mi. w/ Tiff, 4.8 mi. alone 

15 min. core work - 4 sets abs, pushups, legs (1-leg squats, dips and lunges), back - arm raises

Saucony Mirage - Black And Red Miles: 8.80
Weight: 154.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.600.000.003.5012.10

5:30 pm run - 90 deg. - Mill Race Park People Trail - Course

2 mi. w/u,

2 mi. 12:58, 1 mi. recovery jog,

1 mi. 6:14, 0.5 mi. rec. jog,

0.5 mi. 2:57,

1 mi. c/d 

 

8:00 pm run - 85 deg. - Run around Shadow Creek Neighborhood

Slow 4.1 mi. w/ Tiff. - 40:58

Saucony Mirage - Black And Red Miles: 12.10
Weight: 152.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off Today - Light 15 minute core workout - 3x pushups (20,15,15), 3x situps (50x bikes, 50x obliques, 50x 1-leg raised crucnch), 2x 10lunges, 1 legged squats

Tomorrow - AM - 12 mi. run and

                 - PM - Midsummer Night's Run - 1mi. and 5k races - in Lexington, KY   

Weight: 0.00
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Race: Midsummer Night's Run 5k (3.1 Miles) 00:19:03, Place overall: 70, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.650.000.004.1018.75

7 am run - 75deg. at start - legs feel good after day off.

mod. 12 miler w/ Columbus Run Club - 12.25 in 1:38:40 (8:00s)

Midsummer's Night Run 5k and 1 miler (w/ WU and CD):

1mi. @ 6pm - 3rd overall -- PR of 5:21,

5k at 8:30 pm - 19:03 (6:08s)

Saucony Kinvara - White And Red Miles: 6.50Saucony Mirage - Black And Red Miles: 12.25
Weight: 0.00
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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
4.900.000.003.508.40

5:30 pm track workout with Nathan (Freyguy), 87 deg.  --

1 mi. W/U,

6 x 0.5mi. Intervals (3:00 goal)  w/ 0.25 recover jogs --

2:40, 2:57, 2:55, 2:58, 2:53, 2:55,

2 x 0.25 mi. sprints (1:10 goal) 0.25 recovery jog --

1:14, 1:16,

1 mi. C/D,

10:00 pm core work (2x lunges, 1leg squats, 3x 20 pushups, 4x50 situps)

Saucony Mirage - Black And Red Miles: 8.40
Weight: 153.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.001.000.000.0014.00

5 pm - slow 10 mi. run - 1:28:30

8 pm - Slow 4 mi. run - FF (9:12, 9:17, 8:52, 6:45) - 34:09

Saucony Mirage - Black And Red Miles: 14.00
Weight: 151.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.253.003.000.0013.25

Run-Bike-Run "Sandwich" starting at around 12pm (after dentist and repair on house)

1mi. W/U - 8:30,

2 mi. tempo - 13:08,

1 mi. C/D - 9:15,

14 mi. bike up to Mill Race Park and back - 1:03:15,

slow 2.25 mi. - 18:10

 

8PM Run - 80 deg. - slow 3 mi. - 28:55 w/ Tiff, 4 mi. MP - 28:00 (7:22, 7:10, 7:00, 6:26)

13.25 mi. run, 14 mi. bike -- total today

Mountain Bike($50 Walmart 10 Speed) Miles: 14.00Saucony Mirage - Black And Red Miles: 13.25
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.502.000.000.009.50

6 pm run - nice weather - below 80 for first day in  a while

slow 9 mi. - 1:10:50 -- 8:13, 7:50, 7:58, 8:05, 8:05, 8:10, 7:46, 7:24, 6:55 -- easy 0.5 C/D 4:30

Saucony Mirage - Black And Red Miles: 9.50
Weight: 150.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

5 pm run - 85 deg. - Slooow 6 mi. - 53:00 -- Rest up for tomorrow morning's 22 mi.

Saucony Mirage - Black And Red Miles: 6.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.305.000.000.0024.30

6 AM Long Run w/ FREYGUY:

Nice Weather - in the 60's at start:

6 mi. from house to Commons to join Columbus Run Club for 10 miler out and back and then 6 mi. back to house.  Back out about a mile from house, and then back.

8:04, 7:55, 8:26, 7:57, 7:49, 7:45, 7:35, 7:25, 7:20, 7:36, 8:15, 8:33, 7:35, 7:32, 7:38, 7:46, 8:00, 7:15, 7:11, 7:38, 7:10, 6:55, 8:31, 10:38, 0.3 in 2:18

24.3 mi. - 3:10:51

Saucony Mirage - Black And Red Miles: 24.30
Weight: 151.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off Today

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.300.004.000.009.30

pm run interval workout + bike --

6.35 mi. bike - over to Mill Race Park,

2 mi. W/U - 16:04, 4 x 1.0 mi. Intervals (6:09, 6:14, 6:05, 6:16)  w/ 0.5 recover jogs,

6 mi. bike home,

slow 1.2 mi. shake out run

Mountain Bike($50 Walmart 10 Speed) Miles: 12.35Saucony Mirage - Black And Red Miles: 9.29
Weight: 152.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM - Easy 8 mi. - 1:06:56 (8:22/mi.)

Saucony Mirage - Black And Red Miles: 8.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.507.000.000.0012.50

4:30 pm - 2.28 mi. bike ride (popped tire), 9.25 mi. run - 2 mi. w/u (8:15, 8:08), 4 mi. MP (7:05, 7:00, 7:15, 7:20), 1.25 mi. rev. jog (11:19) 2 mi. MP (7:12, 7:06)

8:15 pm run - 3.25 mi -- 1.25 slow w/ dog - 14:11, 1 mi. easy, 1 mi. MP (8:36, 6:45)

Mountain Bike($50 Walmart 10 Speed) Miles: 2.28Saucony Mirage - Black And Red Miles: 12.50
Weight: 149.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off Today - Rest my sore legs - long run (24 mi. ?) tomorrow after work w/ Nathan, 14 miler 7am Sat morning

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.800.000.000.0017.80

Long Run in Seymour w/ Freyguy - 17.8 mi. - 2:34:53

13 mi. - 1:48:28 (8:20s)

4.8 mi. - 46:25 (9:40s)

Taper Week almost over

Saucony Mirage - Black And Red Miles: 17.80
Weight: 150.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

meant to go 14 mi. w/ Columbus Run Club - feeling a weird pain in my outer right knee/hamstring

Oh well - 3 easy mi. - 29:40 -- rest up and hope it will be fine Sun. or Mon.

Saucony Mirage - Black And Red Miles: 3.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

off - injured knee - think its "runner's knee" :(

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Half a day off work - dentist - had to get painful temp crown for broken tooth.

Took a nice nap from 1-4:30p

off running - injured knee - think its "runner's knee" :(

tried swimming laps for first time in my life - wow - i can't freestyle swim :) just got a lot of water in my nose and lungs.  Thrashed around in the water for about 30 minutes trying to swim - think I went about 200m...

Easy 5.5 mi. bike ride - 31:20 (Tiff's bike)

Hopefully this knee will be better by end of the week

Swimming Miles: 0.12Mountain Bike - Tiff's Eddie Bauer Miles: 5.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

off running - knee is tight and hurts still - another x train day -

swim first - 4x120m - 6:00,4:30,4:30, 4:10 (pretty bad :))

easy 8 mi. bike ride (Tiff's bike) - 37:16

Swimming Miles: 0.30Mountain Bike - Tiff's Eddie Bauer Miles: 8.00
Weight: 154.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

easy bike - 12 mi. - 59:15

core work(left arm sore from swimming) - 50xcrunch, 10xpushup, 50xoblique, 10x pushup, 50xbicycles, 30xarm curls, 24xrows (back), 15xdeltpullraises, 20xlunges, 50xone-leg crunches  

Injuries drive me nuts!

Mountain Bike - Tiff's Eddie Bauer Miles: 12.00
Weight: 154.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off running - swimming at neighborhood pool - 3x90m w/u, 420m- 27 min in water - runner's knee?  Don't know if it is - should be able to run tomorrow...

Swimming Miles: 0.43
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

2 easy miles - 20 min. -- testing out knee- still tight and sore - but felt like it started loosening up by end - will try slow couple miles and then run farther tomorrow

Saucony Mirage - Black And Red Miles: 2.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.320.000.000.004.32

Slow - 1.2 mi. w/ Dog - 13:00,

2 mi. slow - 9:41, 8:47,

1.12 mi. slow - 10:00

 

Double core workout - pushups, situps, and light leg strengthening/stretching

Saucony Mirage - Black And Red Miles: 4.32
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.360.000.000.006.36

Leg felt fine after about a half mile - ran 5 mi. - 40min. -- this was a good feeling

swam after run - w/u--180m-7:15, 180-7:00, 210-8:15, 180-7:15,

                          main--750m-31:45

the swim workout was tough!

1.36 mi. - 13:00 run for C/D

Saucony Mirage - Black And Red Miles: 6.36Swimming Miles: 0.94
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.120.000.000.006.12

run easy pace - leg a little shaky, but no pain or tightness - 4.5 mi. before swim

swim - 3x90, 390 -- total time - 21:45 

1.62 mi. C/D

total: 6.12 mi. - 55:50

Light core workout - 15 min.-legs,abs, pushups...

Saucony Mirage - Black And Red Miles: 6.12Swimming Miles: 0.41
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.114.000.000.008.11

Knee feels much better!! 

5pm run

    7 mi. - 7:59,7:10, 7:22, 7:08, 6:50, 7:55, 7:40

6 pm Swim at neighborhood pool (working on freestyle breathing)

    3x90m - 4:08, 3:25, 4:23

    150m - 7:00

    120m - 4:23

        Total = 540m (0.3375mi.) - 23:34

6:30pm run C/D

    1.11 mi. - 11:05



Saucony Mirage - Black And Red Miles: 8.11Swimming Miles: 0.34
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.750.000.000.002.75

knee was little sore today - 8pm run with Indy for 1.75 mi. and then easy 1 mile alone

Saucony Mirage - Black And Red Miles: 2.75
Weight: 154.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
166.1624.0010.1016.10216.36
Saucony Mirage - Black And Red Miles: 209.85Saucony Kinvara - White And Red Miles: 6.50Mountain Bike($50 Walmart 10 Speed) Miles: 28.63Swimming Miles: 2.54Mountain Bike - Tiff's Eddie Bauer Miles: 25.50
Weight: 152.21
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