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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
190.9248.7238.242.70280.58
Saucony Kinvara 5 Miles: 39.40New Balance 870v3 Miles: 33.36Ravenna 5 - Red Miles: 15.50Saucony Guide 7 Miles: 62.35Saucony Kinvara 6 - White Miles: 96.5716 - Saucony Kinvara 3 - Black/Red/Neon Miles: 7.00Elliptical Miles: 1.50Saucony Ride 7 - Black Miles: 8.75Brooks Adrenaline 15 - White Miles: 16.15
Weight: 145.03
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day Off.  First one since July 11 looks like.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.006.002.400.4013.80

Saucony Kinvara 5 Miles: 13.80
Weight: 145.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

AM run over to Marina in Tipton Lakes and back - 9mi. - 1:09:56.  Felt decent.

Meetings all day in Columbus for work.  Stopped by the gym at lunch for 1.5 mi. - forgot my shoes.  WU in crocs and 1mi. barefoot (socks) on TM.  20 minutes or core and strengthening - did some squats with a bar with actual weighted plates on the bar!  did a couple sets of that.

New Balance 870v3 Miles: 9.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.8010.10

AM - easy 4 mi. on TM at gym - 34:50 before work

AM2 - lunch run - jog over to gym from work and into 8x0.1mi. 1 mile pace - 1.5% @ 11, 11.2, etc. ... up to 12 mph., jog back to work in the heat -- 6.1 total - 45:07

Ravenna 5 - Red Miles: 4.00Saucony Kinvara 5 Miles: 6.10
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.400.000.000.0015.40

AM long run with CRC around town.  15.4 miles - 1:57:50.  Some moderate pace thrown in there when I had to hurry to make it to the Kroger bathroom in time.  Wouldn't ya know it, both bathrooms occupied when I got there, and the lady finished first.  7:30 am at Kroger...

Saucony Guide 7 Miles: 15.40
Weight: 145.20
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.0023.220.000.0026.22

AM - last big long run at race pace - run of the actually Mill Race Full course: set up one water bottle around the half.  Started at actually start line around 6:30 am.  Made it a mile in to the park and had to make pit stop number 2 of the morning (will have to make sure this is worked out on race morning - earlier start of eating and morning routine would help).

After this, it was very enjoyable and encouraging.  Carrying handheld with plain water, and eating Roctane GU gels seems to be my best strategy for nutrition.  Today, my stomach was okay - no gut cramps or drops in energy, but, some pretty uncomfortable feelings at times in the gut area.  Took a Clif gel about 15-20min. before and did not drink any coffee.  The Clif's have not agreed with me before, but, have 100mg of caffeine and seemed an acceptable sub for coffee.  Probably will have to make this a little earlier in the morning before race start as well.  Felt alittle soggy/heavy in the gut area for first hour or so.  Maybe something with a little more sodium prior to race as well.

Any way: 6:25-6:30 pace was very manageable.  Had about 65 degrees and fair humidity level throughout the run.  Went 30k and took 2 miles of recovery pace, and then finished off with MP back around 6:30-6:35.  Very encouraging - this is a Mill Race course PR and felt pretty relaxed most of the way.  26.22 mi. - 2:52:38     

Saucony Kinvara 6 - White Miles: 26.22
Weight: 143.80
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Off work for Labor Day.  AM easy run to Tipton Lakes and back - 8.5 mi. - 1:13:26.  Not feeling like I killed myself yeserday.  Decent energy levels and a little leg fatigue, but, not totally dead.  Stopped at one of the fortunately placed porta potties at construction sites that seem to be abundant around here this summer.

New Balance 870v3 Miles: 8.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.503.003.000.009.50

Lunch run at gym. Original planned outdoor workout, but, 100 degrees convinced me otherwise.  Jog over to gym WU, hopped on TM for 6miles. Alt. 800s (MP/HMP) - 9.6mph / 10.1 mph.  Was all over this workout.  Jog back to office CD

PM attempted run for part 2 of double - fail.  Hurting left groin/IT.  Called it off and walked home.  Foam rolling and stretching for 30 minutes.

Saucony Kinvara 5 Miles: 9.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.000.000.004.20

Am at gym before work - leftie a little better, but, not quite.  Jog/walk on TM, 2 miles elliptical, 5min. Rowing 

Lunch run at gym - pouring rain. Easy 30 min. On TM - 3.5 miles.

Saucony Guide 7 Miles: 4.20
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.360.003.001.0010.36

AM: TM at gym before work - 6x0.5mi. hills 7mph @ 7% - weak on the hills.  Working on it.  5 mi. total - 43:07

PM lunch run: jog over to RR bridge hill on Burkhart WU - 7x0.1 mi. hill sprints.  Think I saw Nathan driving by?  and strngely, somebody else I know said they saw me (Jeff).  One spot up, and down a hill.  Small world after all

5.36 miles total - 44:07

New Balance 870v3 Miles: 10.36
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

AM before work on TM at gym - easy 30 minutes - 3.7 miles. zzzzzzzz

PM Lunch run - 6.3 miles out and back down burkhart. - 2mi. AT for miles 2 and 3.  This was actually an abandoned Seymour to Columbus LR.  Wisely pulled back on the reigns with some pain in lefty and a race (hard workout) tomorrow morning.

Saucony Kinvara 5 Miles: 10.00
Weight: 0.00
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Race: Cheerfund 15k (9.321 Miles) 00:54:57, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.160.009.340.0019.50

AM 15k Series Race across town.  Run from house out to Firehouseis about 8.5 miles.  Run most of the way in the dark with the headlamp.  The usual 2nd bathroom stop at Kroger along the way, and easy pace.  Perfect temps - 55 degrees and clear skies.  Maybe a little bit of wind, but, noting too severe.  Pretty cool race set up - Its a 3 loop course with a relay option - there's also an individual 5k and 10k that are staggered start times to try and coincide with the 15k and relay.  The overall "challenge" winner wins a race specific fireman's helmet ( a real helmet with a race logo on it).  Me and another QuaffON! guy lead out from the start and are close for the first couple miles ( I am a little disappointed to look down at a 6:13 first mile).  He's usally much faster than me, and I am surprised that I here him fading as I ease down in to about 5:50 pace on mile 2.  Solo effort the rest of the way.  Its good to have him behind me (running scared) and the relay runners and other races out there spread out over the course throughout, though (its a very flat and boring course).  

Splits: 6:13, 5:51, 5:51, 5:46, 5:48, 5:53, 5:50, 5:51, 6:02, 5:34 pace for 0.34mi. partial.  Mile 1 was chatting with Cole (the QuaffON! guy) and not focusing.  Mile 9 was legitimate fitness shortfall - I was struggling.

15k PR - 54:57

~1mi. CD with Quaff crew (several others there on relays) and got a ride home.

Saucony Kinvara 6 - White Miles: 19.50
Weight: 146.40
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: easy 10 miles - about 8:30 pace.  Carr Hill out and back.  Cool morning - about 55 degrees. 

Saucony Guide 7 Miles: 10.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

AM: LR around town - last LSD before Mill Race.  Turned out to be a depletion run.  Drained a full handheld and ate 2 Roctanes, but, still was playing catchup on calories/energy.  Energy level was low for about half of the run.  
 

Saucony Guide 7 Miles: 17.00
Weight: 144.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Took the day off - feeling really tired and almost sick.  Went to bed early and slept late Wed.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.002.002.000.0010.00

slept in this morning (nice :) ).

Lunch time run  - 4mi. Tempo - WU 1 mile and in to it: 6:14, 6:13, 6:06, 6:03.  Felt taxed for the last 2 - should be about HMP.  Lingering fatigue will be addressed in the next week and half, hopefully.  I would like to taper as little as possible, in hopes of continuing training on thru to Chicago (and beyond)

7mi. total - 47:11

PM  easy run around the neighborhood - 3 mi. - 26 min.

16 - Saucony Kinvara 3 - Black/Red/Neon Miles: 7.00Ravenna 5 - Red Miles: 3.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.002.000.005.50

AM before work at Trinity HS track with Nathan.  2x1mi. with Nathan - solid and consistent - 5:53, 5:52.  WU and CD.  Always good to catch up with Nathan.  We have traded states of residence - he now lives in KY anddrives up for meetings in Seymour.

Ravenna 5 - Red Miles: 5.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.505.50

Lunch run - 5.5 miles with 8 x strides (15-20 sec. @ ~1mi. pace) - 41:48 total.

New Balance 870v3 Miles: 5.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.600.003.150.0023.75

AM series 5k across town.  8.5 miles easy house to race course.  strides and pickups to WU as the rain started about 10 min. before the "race".  Plan was to go for PR if feeling okay after 1 mile.  Did not turn out taht way - 5:33 for mile 1 and did not feel too good.  Called it off, and slowed down.  Too much coming up.  18:26 for race and a first place with usual 2nd place and 3rd place guys breathing down my neck near the end.  

3 miles easy with Fisher and then 8.5 miles more easy back home.  Recovery activities for 20-30 minutes at home while kids still napping.

23.75 miles total - about 3:10 on my feet.

Saucony Kinvara 6 - White Miles: 23.75
Weight: 146.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.650.009.350.0012.00

PM Double Race Series at Beck's Mill (Salem, IN ?).  5k TH first, 10k TH second, an hour later.  Huge hill at start and some rolling going on on both courses (different out and backs)  100 ft. of gain on first half mile andthen rolling.  TH effort on 5k - 18:30 ish, and 10k - 37:00 ish.  Good final tune up for Marathons and a big fall schedule.

12 mi. total - about 85 minutes total

Saucony Guide 7 Miles: 12.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Yikes - hurting left leg.  gym time - elliptical 10 min. and lots of rolling and stretching.

Elliptical Miles: 1.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

lunch - easy jog over to gym, stretch and foam roll and jog back to work

Ravenna 5 - Red Miles: 3.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.002.500.006.50

Lunch time run over to gym, TM run 4x0.5mi.HMP, 2x0.25mi. MP, foam rolling and stretching and then jog back to office.  playin it safe after thinking I had injured myself Sunday.

Saucony Ride 7 - Black Miles: 6.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off - This left leg groin/quad (ITB) thing is worrying me. 

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.250.000.000.002.25

Easy 2.25 mi. jog at lunch at work.  Left leg is still tight...

 

Saucony Ride 7 - Black Miles: 2.25
Weight: 0.00
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Race: Mill Race Marathon (26.219 Miles) 03:04:19, Place overall: 8, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.1011.000.000.0027.10

Mill Race Marathon - 7:30am start starting downtown Columbus, IN (my hometown).  I have struggled with this race every year, so, this year (about 1 month ago), I ran the course with most of it at goal race pace (intended to do about 18 @MP).  Turned out to be a good morning that morning and I easily ran it in decent time for me - 2:52 for full 26.2.  

Today, the weather again felt like a decent temperature, but, a deceptive humidity, and ever present 15 mph gust seemed to plague me at every turn.  Another bad day for this race for me.  A couple of the QuaffON guys were even pacing and breaking wind for the first 10k.  6:20's were easy enough while they broke the wind in front of me.  As soon as they split off, and the course made a turn shortly after 10k, a head wind smacked me in the face.  About a half mile of that, and my effort level was noticeably out of MP range.  Dumbly/stubbornly, I pressed on trying to maintain target pace.  I quickly paid the price for my mistake as I tried to take in the first gel- Stomach issues from mile 11 on.  I hovered around 7 min. for a while. started really dropping in to some 7:30's-8:00 in last 10k.  Scared some poor little girl at mile 22-23 aid station.  Tried to drink water and barked/puked in my mouth.  3:04:19 for a GPS 26.6 miles.  My final excuse - the course was long, too.  Tough day. Strange that I have never done well on actual race day for this race.

Saucony Kinvara 6 - White Miles: 27.10
Weight: 143.20
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.750.000.000.003.75

AM - Easy 33 min. with Nathan - 3.75miles. Nathan was going long this morning.  I wasnt good for much more than a shakeout.

Saucony Guide 7 Miles: 3.75
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.150.000.000.003.15

New shoes -Brooks Adrenaline 15.  Bought a new rolling stick - still feeling it in the legs.  Eating a lot, chugging water, foam rolling, and taking it easy at home today.  I even took off work.

Brooks Adrenaline 15 - White Miles: 3.15
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.001.501.500.009.00

I am feeling a lot better about life after a couple days recovery and eating some comfort foods and getting some new shoes -Brooks Adrenaline feel great!  Cushion and support are a strange feeling after running in old shoes and flats primarily.  :)

Back to it today:

AM TM at gym.  Easy run/Shakeout - 30min. - 3.5 mi.  Started turning it up a bit at the end to get ready for this afternoon's workout. 

PM Lunch - TM at gym - it is raining outside.

WU w/ strides,
0.25mi. @ 10.7mph, 1min. rec. jog,
0.5mi. @ 10.7mph, 1min. rec. jog,
1.5mi. MP @9.5mph, 1min. rec.,
0.5mi. @ 10.7mph, 1min. rec.,
0.25mi. @ 11mph,
CD w/ stretching and foam rolling.

Feeling decent in legs.  Killing it aerobically.

Brooks Adrenaline 15 - White Miles: 9.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Lunch TM at gym - 4mi. - 32:12

Brooks Adrenaline 15 - White Miles: 4.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
190.9248.7238.242.70280.58
Saucony Kinvara 5 Miles: 39.40New Balance 870v3 Miles: 33.36Ravenna 5 - Red Miles: 15.50Saucony Guide 7 Miles: 62.35Saucony Kinvara 6 - White Miles: 96.5716 - Saucony Kinvara 3 - Black/Red/Neon Miles: 7.00Elliptical Miles: 1.50Saucony Ride 7 - Black Miles: 8.75Brooks Adrenaline 15 - White Miles: 16.15
Weight: 145.03
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