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Sprint for the Spirit 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 - 35:25 (July 2014 - Aided)

5k - 17:28 (Aug. 2015)

1mi. - 4:58 (July 2014 - Track)

Short-Term Running Goals:

Get faster at shorter stuff.  Spend more time at home and quit the "Long Stuff"

Indy Mon. Marathon - 11/4/2017 -- Pacing 3:10 group

Run some good 5, 8, 10k this Fall and Winter

Really train for a road marathon again:  Carmel Marathon - 3/31/2018

 

Long-Term Running Goals:

R2R2R in Grand Canyon

Marathon < 2:45

Half Marathon < 1:18

5k < 17

Keep my Long-term Running Goals consistent for more than a month...   Fail

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: 32.30 Month: 103.00 Year: 3294.42
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: 440.86
Vilano Bike On Mag Trainer Lifetime Miles: 125.25
Saucony A5 - Green Lifetime Miles: 104.64
Saucony Peregrine - Black Lifetime Miles: 424.57
Saucony Kinvara 6 - White Lifetime Miles: 569.36
Saucony Omni 13 - Black Lifetime Miles: 648.37
Saucony Ride 9 - Blue Lifetime Miles: 843.51
Blue Triumphs Lifetime Miles: 692.82
Hoka One Infinite Lifetime Miles: 649.17
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
295.5539.2525.000.50360.30
Blue Triumphs Miles: 138.80Saucony Ride 9 - Blue Miles: 11.50Hoka One Infinite Miles: 131.27Saucony Omni 13 - Black Miles: 18.00Saucony Kinvara 6 - White Miles: 35.60
Weight: 148.87
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.300.004.000.009.30

Lunch workout: 8x0.5 mi. reps - ran over to track from work.  jogging 0.25 miles recovery btwn.  Pretty slow: 3:11, 3:18 (stopped to open gate for track), 3:01 2:57, 2:53, 2:50, 3:03, 2:59.  A little warmand the effort was there.

Blue Triumphs Miles: 9.30
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM TM at gym b4 Str./Cond.  3 mi. 25:40.  20 minutes of Squats, Lunges, Panks

walk at work

Lunch run - easy 5miles - 43:11

Blue Triumphs Miles: 9.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

AM - walking on TM at gym - followed with some foam rolling.

Wife cut her finger pretty bad and had to go to ER.  She's okay.

PM run after dinner - 10 miles out and back over tipton lakes - about 80.  Sweat in the eyes sucks. 

Saucony Ride 9 - Blue Miles: 11.50
Weight: 152.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.600.000.000.006.60

Lunch Run in new Hoka Infinites.  4.1 miles easy - 34min.

walks at work and at home in PM

Hoka One Infinite Miles: 4.10
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
40.000.000.000.0040.00

AM Long Long Run - 40 miles- 5:59:00.  Tipton Triathalon was today with all kinds of different distance/sport combo races going on.  5k, 10k, Sprint Tri, Olympic Tri, Sprint Duathlon, Olympic Duathlon.  Made for great company and water aid stations for most of the run.  Ran the Olympic bike course and then the 5k loop that was set up in Tipton Lakes neighborhood. 

Weather was great - 59 degrees to start, and about 75 at the end, though I got pretty sunbunred.  Stayed on top of water and nutrition pretty well carrying my 2 handhelds and refilling.  Initial mix was 3 scoops of Tailwind in each with te 12 ounces.  After that, as it got more watered down, hydration did start lagging, but, I never got too low. 

The left foot is a problem, now.  It really started hurting after about 50k.  All road for these long runs will probbly have to change.  Good run, and solid effort at the end.  PR for training LR distance. 

Hoka One Infinite Miles: 40.00
Weight: 148.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.150.000.000.0011.15

Lunch run in all grass - out and back to Tipton Lakes area.  11.15 miles slow and tired legs - 1:44.  Left foot is doing okay, actually.

Hoka One Infinite Miles: 11.15
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off - Needed it, wanted it, Did it

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.800.000.000.004.80

AM - TM walk and foam roll at gym.

walks at work

lunch run in grass - a couple miles

recovery mode for these couple days

Saucony Omni 13 - Black Miles: 2.80Hoka One Infinite Miles: 2.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.101.752.750.0011.60

AM TM workout at gym: 8 x 2min/2min. 2min. on/2min. mod. -- 10mph up to 11mph "on"

6mi. total - 42:00

walks at work

Lunch workout at gym on TM: 2 x 6min. hill slogs

Run over to gym, TM, run back moderate.  4.7 total

Blue Triumphs Miles: 6.00Hoka One Infinite Miles: 4.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - TM jog.  Very sore from yesterday.   Foam rolled after 3.2 miles

walks at work

Saucony Omni 13 - Black Miles: 3.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.900.000.000.006.90

Lunch run at work - 5miles easy - 44:07

walks at work.  Decent recovery week

Hoka One Infinite Miles: 5.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.1012.000.000.0023.10

AM - Long Run AT workout - 4x3AT w/ 0.5 mi. btwn.  Did not go well. Still "recovering", I guess.  Ran around Columbus Ppl Trails. 

Hung in there, though:

6:47, 57, 49 for first rep, 0.5mi. jog recoevery,

6:41, 6:50, 6:59, 0.5 jog

6:46, 39, 51, and then bumped in to Rajeesh.

Just picked it up and statyed with him through the last rep - turned in to 4 miles around 7-7:15 pace.

Well, that really finished me off.  I struggled to jog the rest of the way home (~8ish miles)

23.1 miles total - 3:05:50

Blue Triumphs Miles: 23.10
Weight: 148.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.502.000.000.0016.50

AM - Sycamore LTHarr. Lakes Out and back in the grass.  Got a little warm.  Saw a couple folks I knew during run.  Picked it up for about 2 miles near the end.   16.5 miles total - 2:24.

One handheld of Tailwind single scoop and a Lara bar.

Blue Triumphs Miles: 16.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Jude's first day of Preschool- pretty special day for some mommy's daddy's. 

Afternoon run out Carr hill and Back.  11 miles - 1:34

Blue Triumphs Miles: 11.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.005.000.0014.00

AM - TM workout - 10x0.5mi. TH: 10mph up to 10.6 mph for reps. 10mph for last 3 as I started to really struggle. 9mi. total - 59:45

walk at work

PM shakeout after kid's bed time 4.1 mi.  Easy in the grass around the jogging park

Saucony Kinvara 6 - White Miles: 6.00Saucony Omni 13 - Black Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.901.000.500.509.90

AM - TM shakeout at gym - 3mi. jog

walks at work.

Lunch - jog to gym, TM workout: hill build +6xStrides up to 12mph., Strength/Condition - Lunges and Squats, jog back to work.

Blue Triumphs Miles: 3.10Hoka One Infinite Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.400.000.000.0013.40

AM walk jog on TM at gym.  Foam rolling

walks at work

Lunch group run - 5miles around Burkhart loop - Very hot and humid

PM run after kiddie bed time.  3.5 miles around the hood all in grass

Blue Triumphs Miles: 6.50Hoka One Infinite Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.300.000.000.004.30

AM - run on TM at gym.  4.3 miles building up a little bit. 36:46

A good bit of foam rolling after.

walk at work

 

Blue Triumphs Miles: 4.30
Weight: 0.00
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Race: Sprint for the Spirit 5k (3.107 Miles) 00:18:28, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.502.003.100.0024.60

AM - Series 5k Race in town.  4mi. jog over to race down SR 11.  Notice right out of the door that it is humid and rather warm already.

Race went okay: 5:50, 5:55, 6:03.  Definietly an LT effort.  Really working hard for 6:03.  It s amazing the difference in training specificity and the associated results.  I have run this course around 17:30 two times prior to making the rpimary focus ultra training and long runs. 

Followed up race with a good deal of break time chatting with some folks.  Caught up with seom Columbus Run CLub guys after seeing them pass by the finish line.  A couple miles with those guys, and then some mile repeats on the track around Central Middle.  Some football kid yelled at me to put on a shirt, so I decided to go over and run laps around their practice (silently).  Only got 2 reps in, but it was good to put in as many faster miles. 

17 miles total more after race. 

Blue Triumphs Miles: 24.60
Weight: 148.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.4010.000.000.0022.40

AM - LR w/ 10 AT - struggle-mode: as slow as 7:12, fastest - 6:40...

Left at 9am and it was pretty warm, but, still understanding that fitness of this kind is not as god as it has been. 

22 miles total - 2:56:19

Saucony Kinvara 6 - White Miles: 22.00
Weight: 145.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.900.000.000.0011.90

Easy 5 at lunch - Burkhart loop

walks at work

Easy 5 PM after kidbed - Deaver loop around house

Saucony Omni 13 - Black Miles: 5.00Hoka One Infinite Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.402.001.500.0011.90

AM - TM Interval Builder - 7 miles total - 46:48

walks at work

3 mile shakeout around neighborhood after kidbedtime

Blue Triumphs Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - TM WU before 15 minutes of Lunge, Squat, and Pushup - 2miles

walks at work.

Easy 10k at lunch - out and back Agrico

Blue Triumphs Miles: 2.00Hoka One Infinite Miles: 6.22
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.950.000.000.000.95

walked at work.  Off running - feeling sick.  Quite a cold manifesting today.

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

Off running - feeling sick.  Quite a cold I have.  Took a day off work and everything

Weight: 0.00
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Race: Melonfest 5k (3.107 Miles) 00:18:59, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.550.003.150.004.70

Got alot of sleep on some nyquil/tylenol in me.   Feel better.  not 100%, but, gave the 5k race in Brownstown a go.  pretty rough - 5:49, 6:05, 6:xx.  Held on to 2nd.  Winner smoked everybody in lower 16:xx.  Try another good night's sleep and a LR omorrow in the cooler temps.

Hoka One Infinite Miles: 4.70
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
31.000.000.000.0031.00

Decent considering still not 100% over sickness. blowing out a lot of snot still.  Cool temps and a great morning for a run.  Grand View loop and some Ppl trail add on miles after to make the mileage.  walking breaks included, but, held it together in the lower 8 minute range for while.  31 miles - 4:29:10.  OTook a bathroom break in the Grandview Woods, where a horsefly also met his untimely demise near by.

Hoka One Infinite Miles: 31.00
Weight: 149.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.900.000.000.003.90

TM walkjog in am at gym.  followed with some foam rolling.  walks at work, and I am pretty beat up after almost being over sickness and LR yesterday.

Blue Triumphs Miles: 2.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.008.502.000.0014.50

AM - TM workout: 6.5 AT Int. Builder - started around 7 min. pace and worked up to 6:15.  Pretty much all over AT range for me right now.  7.6 total - 52:15

walks at work

Lunch run - 2nd part of double: 4 Tempo (?) - running hard on tired legs - 7:17, 6:22, 6:21, 6:30.  CD last mile.  5 miles total - 35:44

Saucony Kinvara 6 - White Miles: 7.60Hoka One Infinite Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.000.000.008.10

AM - TM easy runwalk WU for Str/Cond.: Lunges, Squats, Core, and some PUs  5k - 30 minutes

walks at work.

Lunch run - 5k - 30 minutes.  Good to have some company. 

Blue Triumphs Miles: 3.10Hoka One Infinite Miles: 3.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.300.003.000.008.30

AM - TM workout at gym: 12x0.25mi. LT w/ 0.15mi. mod. rec. jog.  WU w/ 5xstrides, and into intervals: 10.3mph for 0.25mi., 7.5 mph recovery for 0.15 mi. /

10.4mph, 10.5, 10.5, 10.6, 10.6, 10.7, 10.8, 10.9, 11mph

7.4mi. total - 50:15.  Sweating a whole lot.

Blue Triumphs Miles: 8.30
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
295.5539.2525.000.50360.30
Blue Triumphs Miles: 138.80Saucony Ride 9 - Blue Miles: 11.50Hoka One Infinite Miles: 131.27Saucony Omni 13 - Black Miles: 18.00Saucony Kinvara 6 - White Miles: 35.60
Weight: 148.87
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