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Melonfest 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 IT 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 - DNF - Drop Down to 50mi. - 8:39

Thanksgiving Day: Series 8k - 2nd 30:43

12/2/18 and 12/9/18: Series 8k and 5k

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: 48.42 Year: 3380.86
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: 973.25
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: 817.23
Brooks Adrenaline - Navy Lifetime Miles: 218.35
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
209.6879.8320.921.00311.43
Ravenna 4 - Black And Red Miles: 121.6613 - Brooks Adrenaline GTS 13 - Blue Miles: 115.30Brooks Ravenna 3 - Orange Miles: 6.0812 - Saucony Kinvara 4 - Neon Miles: 28.64Brooks Ghost 4 - Red Miles: 19.00Vilano Road Bike Miles: 62.23New Balance Trail - Black Miles: 11.00Brooks Ravenna 3 - Red Miles: 4.00
Weight: 150.03
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.560.000.000.0013.56

PM easy recovery miles in the heat ~90 deg. today: 13.56mi. - 1:50:49.  Directly to the pool for a little soak in cool water.

Ravenna 4 - Black And Red Miles: 13.56
Weight: 149.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.226.000.000.0015.22

AM: 15.22mi. w/ 6MP - 6:35, 31, 28, 32, 37, 37.  Struggled with the last 2 mi. or so.  1:54:13 total.

Felt hot and slow today.  2 day hangover from marathon on Saturday would be my guess...

13 - Brooks Adrenaline GTS 13 - Blue Miles: 15.22
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.110.000.000.0013.11

slow and leisrely 2hrs today - recovery needed, but volume as well... 13.11mi.

Ravenna 4 - Black And Red Miles: 13.11
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.236.004.000.0016.23

AM: 55 deg. and sunny - beautiful.

1 mi. WU over to track/fairgrounds, 10mi. MP w/ cutdown last 4mi. at ~HMP, 1.23 mi. CD

7:39,  6:35, 34, 31, 27, 22, 31, 25, 19, 16, 18,  8:31, 2:00

 

PM: easy 4mi. around the neighborhood - 34:40

Ravenna 4 - Black And Red Miles: 4.0013 - Brooks Adrenaline GTS 13 - Blue Miles: 12.23
Weight: 146.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM: easy 8 mi. - 1:07:07

Ravenna 4 - Black And Red Miles: 8.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.820.001.000.5011.32

AM: light track workout before work today.  Beautiful cool morning clear and the stars shingin overhead. 

5:15a - jog over to track, 4 strides,

4x200m - 41, 40, 41, 40

2x400m - 80, 77

4x200m - 35, 34, 32, 30, jog back home

 

PM: easy 5.24 mi. - 45:54

Brooks Ravenna 3 - Orange Miles: 6.08Ravenna 4 - Black And Red Miles: 5.24
Weight: 0.00
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Race: Melonfest 5k (3.107 Miles) 00:18:09, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.307.116.310.0022.72

CR Series Race in Brownstown, IN today.  A hilly out and back course on 90% paved road.  The guy who's won it every year for last 5 years broke his course record with a 16:3x today and most of the regulars did not show up, so I was alone in second for the whole race.  Didn't have the watch for the race, because I thought I had left it at home, so no splits.  

An 11 second improvement over last year, and retaking the lead in the Series today, so a good day.  2.5 mi. WU w/ 5x strides, 5k Race - 18:09, ran the course again at MP and a couple shorter faster intervals after a couple minutes recovery:  3.11mi. AT - 21:00, a couple min. standing recovery, 1mi. LT - 5:45, jog 0.3mi. rec., 0.7mi. LT - 4:11 

 

PM: 12 mi. w/ 5mi. cutdown - 6:53, 42, 38, 29, 17 --1:28:06 total

Another 100 mile week!! 

Ravenna 4 - Black And Red Miles: 17.1112 - Saucony Kinvara 4 - Neon Miles: 5.61
Weight: 151.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: recovery workout: 6mi. easy bike to Grandview, 4mi. easy jog, 6 mi. back home on the bike ~1.5hr. aerobic

PM: 6 mi. easy - grass loops - 50:54

Brooks Ghost 4 - Red Miles: 4.00Ravenna 4 - Black And Red Miles: 6.00Vilano Road Bike Miles: 12.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.3512.000.000.0014.35

6:30 AM: 60 degrees and humid/overcast.  1mi. jog over to track from house,

12 MP - 1:18:43 (6:51,34,33,32,43,37,31,31,33,25,34,20) - 6:33 avg.,

 jog back home.  Feeling good, however, a little tightness in the left groin and IT, and rt. knee feeling alittle twingy.  

13 - Brooks Adrenaline GTS 13 - Blue Miles: 14.35
Weight: 147.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.290.000.000.008.29

PM: super slow 8.29 mi. - Terrace Lake and Back - 1:14 ~ 9 min. miles :)  Felt like crap until about 4 miles.

Ravenna 4 - Black And Red Miles: 8.29
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.770.004.000.0014.77

4:30am track workout - for the record and spoiler alert - I used the bathroom before leaving to run.

2mi. jog over to track w/ 4 straightaway strides,

8x0.5mi. LT - these were slow and painful today and I had to stop to use the bathroom (with no bathroom in sight) after rep no. 4... :(  not pleasant. 

2:49, 50, 51, 48, 50, 53, 55, 55, 55 - 2:51 average

I can probably attribute slow and sluggishness to GI problem and a solid effort on Monday morning without adequate rest time...

jog back home.

 

PM - super slow in the heat (95 degrees) 5.77mi. - 51:36

 

12 - Saucony Kinvara 4 - Neon Miles: 9.00
Weight: 149.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.5010.00

At work today - HuHot buffet... I overate.  legs and abs at work.  Feeling sluggish when I got home. Played with the baby a while and then popped a caffeine GU to pep up.  Went out for the 10-12 sheduled for the day expecting krap.  The caffeine GU was just what I needed - I'll have to remember that trick for the future.  Last 3 miles threw in some hill strides/sprints (7 of them - ranginf from 10 - 20 seconds) on Terrace Lake Dr.  Much cooler this evening also.  10 mi. - 1:19:10  -- feeling alot better than before I ran tonight.  Long MP run on Saturday morning and its time to really taper!!  Can't believe its already here.

Oh yeah, and I signed up for Indy Mon. Full on Nov. 2! - see you guys there :)

Ravenna 4 - Black And Red Miles: 10.00
Weight: 151.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.240.000.000.007.24

AM: easy 3.62 mi. jog over to the carpool from the house - a beautiful crisp morning! 50 degrees :) - 32:15

legs and core strneght training spread throughout the day in my cubicle at work.  Also, doing a practice, mini carb load in prep  for the last long MP run tomorrow morning.  Hopefully this will be good practice for what I will do in 2 weeks.

PM: easy jog back home: 3.62 mi.

Ravenna 4 - Black And Red Miles: 7.24
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.0015.000.000.0019.00

AM Long run woth Tim Proctor - 15mi. @ MP - 1:39:39 6:46,41,30,43,43,43,38,42,42,49,38,42,39,23,19 (6:38 avg.)

This felt very easy in the cooler temps.  Great confidence builder and a good indicator of what to expect under similar good weather conditions.  2:52?  MAybe... 2:55? Definitely

13 - Brooks Adrenaline GTS 13 - Blue Miles: 19.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

AM: easy 10 miles - 1:21:07.  Taper week.  Time to watch the diet, reduce miles and go nuts!  :)

1PM: easy bike ride to rent the Star Trek movie. 16.87 mi. - 1:01:41.

6PM: easy 10mi. loop from house to MillRace via SR11 and back down SR 46 - 1:22:40

Ravenna 4 - Black And Red Miles: 20.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.002.000.008.00

PM: 1 mi. WU, 5mi. cutdown +1mi. MP - started at slightly under MP and ended at about 5k pace for mile 5, and then took it back down to about MP.  1 mi. CD. 

8:00, 6:30, 6:33, 6:26, 6:07, 5:56, 6:23, 8:36

8mi. total - 54:29. 

12 - Saucony Kinvara 4 - Neon Miles: 8.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.111.000.000.005.11

PM: easy miles.  Over ate again today at bridge conference in Indy today.  My profession as a civil engineer binds me to sitting all day and eating bad food.  Its difficult to break free and/or avoid...

Sluggish and bloated feeling tonight - 5.11 mi. w/ 8x200m strides - 41:17

Later PM - did a solid strength training routine - about 20 minutes of switching between leg and core exercises

Ravenna 4 - Black And Red Miles: 5.11
Weight: 151.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.290.000.000.008.29

PM: 8 mi. easy - blazing thru in 1:13:52.  fatigued legs a bit from last strength train before MR Marathon

13 - Brooks Adrenaline GTS 13 - Blue Miles: 8.29
Weight: 151.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.500.005.00

PM: easy 5 mi. with 6xstrides - 39:30 - Tapers drive me crazy

13 - Brooks Adrenaline GTS 13 - Blue Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM: super slow 7 mi. - over 9min./mile.  Some pain in the right knee :( ...

PM: Icing and elevating all day while watching the kid.  Lunch time - easy bike ride to get some Jimmy Johns for lunch. 11.78 mi. - 47:20

Brooks Ghost 4 - Red Miles: 7.00Vilano Road Bike Miles: 11.78
Weight: 148.40
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Race: Seeds of Love 5k (3.107 Miles) 00:17:41, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.900.003.110.0017.01

AM: 5k Race - 17:41 - aided for first 2 miles and then uphill for last 1.1.  5:30, 5:30, 5:55, 0:43 for 0.13

1st place - feeling awesome for first 2 miles and decent enough for the hilly last mile.  PR for 5k is def. going down this fall!! (after marathons)

 

PM: super slow 11 miles with hydration pack on (dropped off movie rentals) - 1:35:41

I'm a little more sore than I wanted to be after today.

 

New Balance Trail - Black Miles: 11.0012 - Saucony Kinvara 4 - Neon Miles: 6.03
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: bike ride of most of the Mill Race Marathon course.  Nothing at a pace fast enough to call anything beyond "spinning".  Out for a nice ride enjoying the day and researching my "opponent" for Saturday.  33.45 miles - 2:18:40 of moving time.

Vilano Road Bike Miles: 33.45
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM: 45-50 degrees - nice crisp morning easy run: 8mi. - 1:03:50. Taper week

PM1: 60 degrees - a beautiful sunny fall day.  4 miles easy with the dog - 33:22.  Another dog got loose and attacked.  It took only 2 kicks to get him to quit growling and trying to bite Indy.  Poor owner...not really, I cussed her out, too.  My favorite is the dog owner who somehow loses hold of the leash and then comes running up behind their dog and says - "oh, he's friendly, he doesn't bite", while at the same time the loose dog is growling and trying to bite my dog's neck. 

Brooks Ravenna 3 - Red Miles: 4.00Brooks Ghost 4 - Red Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.832.500.000.006.33

PM: 6.33 mi. w/ 5x0.5mi. @ MP ~3:15s.  Mileage number for today is what my pace needs to be for a 2:52 Saturday :) (6:33)

13 - Brooks Adrenaline GTS 13 - Blue Miles: 6.33
Weight: 152.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM: easy 4 miles - 32:52.  Ate alot of carbs today.  Way over calorie count, but I'm thinking I should be in the last couple days in order to carb load.  Got my Boston acceptance email today, so I'm in.  Now, as long as no more babies are coming in April... We are currently not expecting. 

Ravenna 4 - Black And Red Miles: 4.00
Weight: 150.80
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off - Tapering sucks

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.660.000.000.007.66

PM: easy jog downtown to race expo - 7.66mi.- 1:04

13 - Brooks Adrenaline GTS 13 - Blue Miles: 7.66
Weight: 151.80
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Race: Mill Race Marathon 2013 (26.219 Miles) 02:59:14, Place overall: 12, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.0026.220.000.0027.22

Ouch - another failure on the marathon attempt:

The race was an inaugral event in my hometown, and it was awesome to get to run on the closed down roads that I train on daily.  Turned out to be a huge event with about 600 in the full and 2500 in the half.  A random finisher of the half or full would win Cummins diesel engine truck!  (~50k value) - I did not win :)

Anyway, the race went a lot like some of the other marathons I have run.  Great for 20 miles, then not so great.  In training, I have been running a whole lot more mileage, and long runs at marathon pace.  Everything I had been doing looked like it was telling me that a 2:52:xx was my target.  So, I set out to run that time.  

First 20: 6:35, 31, 33, 45, 32, 28, 35, 35, 31, 34, 37, 37, 36, 32, 30, 30, 40, 26, 34, 38

Last 10k: 6:49, 7:01, 7:15, 7:25, 7:50, 8:18, 3:13 for 0.39

This is the worst I remember feeling at the end of a marathon in a while.  People later said that the temperature climbed in to the warm range near the end of the marathon... I don't remember feeling it get warmer, but I certainly remember how dead I was by about mile 22.  Check out the pace graph :)

http://connect.garmin.com/activity/382700673

Additional comments after reflection time:

I carried 3 GUs with me with specific plans to eat one at 7-8mi., half and a caffeinated gel between 16-18mi.  I probably should've had one more for about mile 22-23.  I remember feeling like I was in trouble around 20 mi. and for some reason told myself to plow on through the water stops.  There was even a critical point at mile 23.5 where there were GUs and some nutrition to consume - this spot would've saved me, I think.  I also realized that I only remember one aid station with sports drink.  I would've been doing alot better with more early on and throughout the race and a couple more gels...  probably... I did not race smart.  After 12 of these things you would think I would know better - I hate to say it, but this one was another learning experience instead of a victory.  Right now, its hard to stomach the idea of going through this again Nov. 2 :(   I guess it would help if I were able to walk.

Pics:

Comments(1)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off - very sore, recovery activities throughout the day, and enjoying some bad food.  slow jog tomorrow

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

Off work today.  Quality time with the kid while the wife works.  Took him on a couple walks pushing the strolller, and did about 500 core exercises throughout the day.  Acouple sets of pushups and carried the kid around a lot - that def. counts as strength training! :)  

PM: a 20 minute/ 5mile bike ride around the neighborhood felt good to get the heart pumping and the blood flowing to the legs.  Wrapped the legs up in ice and had a delicious protein shake afterward.

Time to forget this last debacle and move on.  Though I'm sure I'll be recapping Saturday at work about 3 or 4 times.

Vilano Road Bike Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
209.6879.8320.921.00311.43
Ravenna 4 - Black And Red Miles: 121.6613 - Brooks Adrenaline GTS 13 - Blue Miles: 115.30Brooks Ravenna 3 - Orange Miles: 6.0812 - Saucony Kinvara 4 - Neon Miles: 28.64Brooks Ghost 4 - Red Miles: 19.00Vilano Road Bike Miles: 62.23New Balance Trail - Black Miles: 11.00Brooks Ravenna 3 - Red Miles: 4.00
Weight: 150.03
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