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Rock n Ready 5k

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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
264.3064.2014.301.00343.80
Clifton 4 Blue 1 Miles: 317.85Saucony A5 - Green Miles: 4.70
Weight: 148.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

Easy lunch run - 5 miles in 48:14.

walks at work
 

Clifton 4 Blue 1 Miles: 5.00
Weight: 0.00
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Race: Rock n Ready 5k (3.107 Miles) 00:18:20, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.003.800.507.80

7pm Series 5k Race in Seymour.  A fun Friday night.  Finish line had Free Pizza and beer (for sale) with live music.  Brooklyn Pizza.  5:45, 5:55, 5:56, 0:43.  working hard in the heat FTW 

Clifton 4 Blue 1 Miles: 7.80
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.700.000.000.006.70

Easy hour - 6.7 miles in the AM.  Recovery week over.  Harder LR tomorrow.  

Clifton 4 Blue 1 Miles: 6.70
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.0010.000.000.0018.00

AM Long Run with 10AT - Was really hoping for better after an easier week.  kept right around 6:55 pace for 10 miles, but, really struggled to maintain the pace.  Don't know what to think of this.  Thought I was in better shape.  18 miles total - 2:18:41

Clifton 4 Blue 1 Miles: 18.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.300.000.000.0013.30

AM - easy 30 minutes befoer work in the nice morning coolness around the neighborhood.

Lunch run in the heat.  Felt pretty rough the whole way.  8 miles - 72:38

walks at work.  Feeling pretty tired.  Gotta ramp up the training now... 

Clifton 4 Blue 1 Miles: 13.30
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.600.005.000.009.60

Lunch track workout in the heat:

5x1mi. - 6:23, 6:18, 6:16, 6:16, 6:11

Struggled in the heat on the black asphalt track. 

Walk at work in the afternoon - very hot 

Maybe an easy run this evening when it will hopefull cool down

Clifton 4 Blue 1 Miles: 8.60
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

easy 6 - 58 minutes in the am. 

easy 5.5 at lunch - 43:20

Clifton 4 Blue 1 Miles: 11.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.006.000.000.008.00

Lunch workout around the "big loop" 6mi. AT Ctdwn 7:10 down to 6:46

7 miles total - 52:08.  

walk at work

Clifton 4 Blue 1 Miles: 7.05
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.000.000.008.10

easy 7.1 mile lunch run - 63:38 

walk at work

Clifton 4 Blue 1 Miles: 7.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.0012.000.000.0020.00

Long Run w/ 12 AT

Ran a good amount of miles with and around the Columbus Run Club.  Nice to move some company for part of it.  

20 total - 2:28:28

Clifton 4 Blue 1 Miles: 20.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
32.100.000.000.0032.10

Long Long Run: Out CarrHill/Youth Camp to the back of Grandview loop, 2xloops around Grandview, and then back YC/CH.  The Donut challenge was going on at Grandview.  Donut challenge for some crazt bike riders is a s follows: 7 miles on bike around grandview loop, eat donut, 7 miles around grandview, eat donut, repeat... until you reach a dozen!!  84 miles a dozen donuts, and then you are supposed to run a loop.  I happend to be going the opposite way around the loop, and most of the riders were getting around about twice for my one lap.  A lead pack and few other fast ones were more like 3!  Good times and made the LR a bit easier (while at GV).  Really struggled over last 5 miles.  Walked a bit, and was hurting!  Along way to go for being ready for 100.  

Clifton 4 Blue 1 Miles: 31.20
Weight: 146.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.300.000.000.008.30

Run home from Jude's soccer practice.  Took it nice and slow.  7.2 in 69:27.  walked at work also. Feel a sickness coming on... the 4 year old puked everywhere in the car.  

Clifton 4 Blue 1 Miles: 7.20
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Oh no!  horrible - I feel horrible.  Achy and sinus pressure with runny nose.  Nyquil and bed.  No work. First zero day in a while.  May 29th

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.200.000.000.009.20

Easy lunch run, feeling like garbage.  7.1 miles - 63:51.  walks at work, also feeling like garbage.  

Clifton 4 Blue 1 Miles: 7.10
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.800.000.000.006.80

easy lunch run.  5.9 miles around CR 340 loop.  walk at home with boys biking/bigwheeling

Clifton 4 Blue 1 Miles: 5.90
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

easy 3.5 miles in the am.  Full work day with a special meeting in the afternoon up north.  Tail end of sickness and rally milking this sickenss recovery week for all its worth

Clifton 4 Blue 1 Miles: 3.50
Weight: 0.00
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Race: Sprint w/ the Spirit (3.107 Miles) 00:18:33, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.100.003.100.006.20

Still sick.  Took an easy week, and struggled with the gut and breathing this morning.  

5:47, 5:55, 6:02, 

easy WU and CD

Saucony A5 - Green Miles: 4.70Clifton 4 Blue 1 Miles: 1.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.200.000.000.0013.20

Easy jog of Mill Race 1/2 coure.  13.2 miles - 1:58.  Very tired still 

Clifton 4 Blue 1 Miles: 13.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

AM - easy 4.3 - 39:23

Lunch run struggle mode - 7.1 miles - 60:22

walks at work.  Hot!

Clifton 4 Blue 1 Miles: 11.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.400.000.000.0011.40

easy 4 miles in am - 37 min.

Lunch run struggling, tired, and hot: 46:45 - 5 miles

Walks at work and at home.  

Clifton 4 Blue 1 Miles: 9.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.800.000.000.009.80

Lunch run at work.  new 9 mile loop.  Went for some MP miles and didn't feel good.  67:04

walk at work

Clifton 4 Blue 1 Miles: 8.80
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.400.000.000.009.40

7 miles easy at lunch -64:15 with Zack

walk at work in the rain.

jog in the evening with boys while they rode bikes

Clifton 4 Blue 1 Miles: 8.40
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.300.000.000.5014.80

am: 5.25 miles around neighborhood - 40:05.  Strides at the end

Ltook half day off work.  End of a long job interview process that didn't pan out.  9 miles home from Jude's school after pickup/  75 min.  

evening walk after lots of pizza

Still feeling a bit sick- sinus infection still?

Clifton 4 Blue 1 Miles: 14.30
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.000.000.000.0019.00

Easy 8.3 miles over to Blackwell for a morning of soccer.  Jude had game 1 at 8:30.  they won!  Jude and I jogged alittle bit between games.  Sawyer at 10a.  I lost track of their score (4 year olds).  Easy pace back home with some add on of Pppl Trail.  Did some pickups at the end.  10miles - 89:30.  Beautiful weather - mid 50s up to about mid 60s by early afternoon.  

Clifton 4 Blue 1 Miles: 19.00
Weight: 151.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.5010.002.400.0017.90

10 AT + 8x2min. TH on Mill Race course mid-day.  Missed out on a cooler morning sleeping in.  Got pretty tough on the 10 miler to keep it around 7 minutes...   17 miles total - 2:07.

walked with the boys in the evening.  

Clifton 4 Blue 1 Miles: 17.90
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles with pickups and pace changes at lunch - 58:45.  Nice little drizzle and some cooler temps, though feeling pretty fatigued after yesterday's LR

Clifton 4 Blue 1 Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.200.000.000.0011.20

Easy 2.7 miles am - 25 minutes and a light drizzle

Easy lunch run with Zach - 7.2 miles - 65:02

walk at work.  

Interesting day as I announced that I was taking a promotion to go to another District.  CPMD in Greenfield District.  

Clifton 4 Blue 1 Miles: 10.10
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.300.000.000.002.30

walks at work.

Clifton 4 Blue 1 Miles: 1.30
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.300.000.000.0010.30

am - 5.5 mile easy - 47:18. 

pm - 4.1 miles - 38:08

walk at work

Clifton 4 Blue 1 Miles: 9.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.400.000.000.001.40

walking around - trying to run a hard marathon tomorrow. 

Weight: 0.00
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Race: Hamilton Nightglow Marathon (26.219 Miles) 03:02:48, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.2026.200.000.0026.40

Really cool little Saturday night marathon in Hamilton, OH.  Start time 6pm, with a small number of entrants in full marathon (72 finishers).   4 loops on a paved course along the river.  Got dark for last lap.  The whole course is lit up - pretty cool. 

Felt decent for most of the race aside from eating a little too soon up before the race.  Small pasta bowl 2 hours before... Had some pretty bad side stitches in the last 10k.  

6:36, 51,, 52, 49, 48, 52, 48,42,48, 51,52, 54, 48, 48 -- Half split in 1:29 - Sitting in 5th place

49, 51, 48, 47, 57, 54, 58, 7:04, 7:10, 7:37, 8:02, 7:52, 1:26 for 0.2 - passed two guys on last lap, but, only saw one of them... 

Decent time, 3rd place, and a BQ for my oldness - 3:02:48

Clifton 4 Blue 1 Miles: 26.40
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
264.3064.2014.301.00343.80
Clifton 4 Blue 1 Miles: 317.85Saucony A5 - Green Miles: 4.70
Weight: 148.70
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