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Luke Elsner 5k

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Location:

Columbus,IN,US

Member Since:

Jun 13, 2011

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

28 Marathons -- PR - 2:48:53 (Fall 2014)

26 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"

Run some good 5ks and 8ks this fall

Indy Mon. Marathon - 11/4/2017 -- Let's see if I can get something <2:50

 

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: 0.00 Month: 57.55 Year: 2906.12
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: 562.26
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: 303.27
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
244.6126.5018.100.00289.21
Blue Triumphs Miles: 36.30Hoka One Infinite Miles: 155.80Saucony Ride 9 - Blue Miles: 42.21Saucony Peregrine - Black Miles: 21.80Saucony Kinvara 6 - White Miles: 10.30
Weight: 147.45
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.700.000.000.006.70

easy AM TM miles at gym - 30 minutes for a 5k is a solid walkjog pace

easy Lunch TM miles - 3.6 miles in 36 min. is also walkjog pace

Blue Triumphs Miles: 3.10Hoka One Infinite Miles: 3.60
Weight: 0.00
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Race: Luke Elsner 5k (3.107 Miles) 00:18:14, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.900.003.100.0010.00

AM - seires race in Hayden, IN.  A nice loop around CR cornfield area.  Decent weather - about 65 degrees and a bit humid.  Tim Proctor and I ran together for about 2 miles and then he slowly edged away in mile 3, as I could not hang with a 5:3x pace.  Decent effort for me without a whole lot of 5k specific training this year. 6:03, 5:53, 5:50 splits.  Ran the course before and after with Tim. 

Hoka One Infinite Miles: 10.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
40.000.000.000.0040.00

Long Run - Sufferfest.  really good weather in the morning.  Made the mistake of waiting around until 8:30 to start the run.  Suffered through about 3 hours in warmer weather. 

Out and back on Ppl trail along 46, omstly in grass.  16.7mi.  Back to house and filled up hydration pack for next leg.  Thought for sure that 2 liters would get me throught the rest.  It was close.  Grand View out and back to add on about 20 more miles.  Back to house and changed shoes and refilled a handheld to finish the remaining 4 miles.  40 miles total - 6:12:54 moving time

Saucony Ride 9 - Blue Miles: 36.00Hoka One Infinite Miles: 4.00
Weight: 147.50
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.800.000.000.0010.80

Drove out to Grand View for a try at trail loop.  No go - about 0.8 in to the loop, realize that it is unrunnable with down trees, losing the path, and endless spider webs crossing the path. 

Hop down on to the road.  Much more enjoyable.  Ogling all the awesome houses, and watching the boats and waterskis , and seeing other folks out walk, jog, bike around the loop.  about 10miles - about 8:20 pace

Saucony Peregrine - Black Miles: 10.80
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

AM - TM walk jog - 3.3 miles - 32:15

walks at work.

easy lunch run outside - 4.3 in 36:07

Blue Triumphs Miles: 3.30Hoka One Infinite Miles: 4.30
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.906.003.000.0010.90

AM - TM workout: 9mi. AT Ctdwn - started at 8.6 mph, and gradual increase to 10 mph.  9mi. total - 58:54.

walks at work

Blue Triumphs Miles: 9.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.400.000.000.007.40

am walk  on TM at gym - 1.5 miles followed with foam rolling

walks at work

easy 4miles at lunch outside - 36:54

Blue Triumphs Miles: 1.50Hoka One Infinite Miles: 4.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

Lunch run at work.  Up in Indy today - Canal and White River

4.2 miles - 33:17

walking on TM in am and around city

Hoka One Infinite Miles: 4.20
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.900.000.000.005.90

TM walkjog in am at gym on US 31.  Day number 2 of sitting in a classroom up in Indy... 5.9 miles - 1hr.

Hoka One Infinite Miles: 5.90
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.700.000.000.0011.70

am - run in the park with Danny Webb. He came back from Cali for the weekend.  11 mi. mostly road - 1:35.

pm  walk around the neighborhood with family.  nice weather

Saucony Peregrine - Black Miles: 11.00Blue Triumphs Miles: 0.70
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.300.003.000.0014.30

AM - TM run at gym - 5.6 miles with some intervals of mod. hill variety. - 43min.

walks at work and at playground

Lunch TM workout.  jog over to gym and around outside, and hopped on TM for workout:

3x1mi. LT:  5:55, 5:30, 5:25  Cutdown on each one - 8.7mph up to 12mph, 9.5 upto 12mph, and 10 mph  to 12mph 

Jog back to work to CD

Hoka One Infinite Miles: 13.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

TM + missing outside miles in the am - 4.3 miles. walks at work also. 

Hoka One Infinite Miles: 4.30
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.500.000.006.50

TM - Mod. interval AT builder: 2min. at AT / 2 min. jog.  6.5 total - 52:02

Blue Triumphs Miles: 6.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.300.001.500.008.80

AM - TM workout: 6x0.25mi. ctdwn -started at 11mph, ended with last 2 reps at 12mph.  Recovery of 0.15mi. btwn.  This was pretty close to 1 mi. pace effort. 

5mi. total - 36min. 

Lunch run/ Str.Cond. - jog over to gym, 20 minutes of rowing and core actvities, jog back to to work.

walks at work. 

Blue Triumphs Miles: 5.00Hoka One Infinite Miles: 2.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.700.000.000.004.70

easy walk jog on TM in AM

walks at work

Blue Triumphs Miles: 4.70
Weight: 0.00
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Race: SOL 5k (3.107 Miles) 00:18:17, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.003.100.008.10

Series 5k across town.  5:38, 5:49, 6:06, 0:42.  Good workout and fitness test - 18:17 is okay right now.

Hoka One Infinite Miles: 8.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.700.000.000.0021.70

Long Run- Road course to Grandview up CarrHill / YouthCamp.  No good - 8-8:30 for most of the run, but faded  at the end.  Threw in some strides at the end to pick up the spirits.  21 miles - 3:02.

Walk before bedtime with the kids

Hoka One Infinite Miles: 21.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.400.000.000.004.40

AM - easy TM walk jog - 30 minutes for 2.5 miles

walks at work

Blue Triumphs Miles: 2.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Easy TM at gym - walked a mile...

Lunch TM/outdoor run.  Hot outside!  jog over to gym, TM easy, jog back to work

walk at work

Hoka One Infinite Miles: 5.60
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.902.000.000.009.90

TM workout: AT Interval builder: kept it light - 8.7 mph up to 9.3 mph for 2min. intervals X 5.    5.9 mi. - 44:00

Easy lunch run - 3.1mi. in 30:00

walk at work

Hoka One Infinite Miles: 8.90
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.000.000.005.10

easy lunch run - 3.3mi. - 32:55

walks at work

Hoka One Infinite Miles: 3.30
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.400.000.000.009.40

walkjog on TM at gym: 2.3 mi. - 23:00

easy 5 mi. lunch run: 5mi. - 46:07

walks at work

Jude's 2nd Race - Mill Race Kids race was 500m.  Little guy ran the whole way! 

Hoka One Infinite Miles: 7.30
Weight: 0.00
Add Comment
Race: Mill Race Marathon (26.2 Miles) 03:16:33, Place overall: 11, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.4012.000.000.0026.40

This was a warm one here in Colubus, IN.  Humid and warm, and results across the board reflecteed that.  Two personal friends who are usually in the 2:30-2:40 range stuck it out for 3rd and 4th place overall in 2:50 each.  My race was similar.  Started out with an aerobic pace in the morning hours while it was still below 70 deg.  by 9 am it was climbing through mid 70s and finished up at almost 80 deg.

Half split - 1:29:33.  20 mile time - 2:21... I looked down at several 9 min. miles in the final 5k.  3:16:33, for what I think was about 10th place overall.  I did not win the Cummins Ram truck in the truck giveaway.  For the first year, the announcing people actuall read 3 people's names that were not present!  They just had to show up to the announcement, and they would have won a $50k truck! 

Hoka One Infinite Miles: 26.40
Weight: 147.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

AM - Sore and slow in the grass around the neighborhood. 6.2 miles - 1:02

Saucony Ride 9 - Blue Miles: 6.21
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.601.000.500.009.10

Run home from Jude's preschool in am.

started off really slow, stiff, and felt increasingly better throughout run.  Until the last 1.5mi., - the very horriblest of experiences - the dreaded No.2.  Did not make it.  9.1 miles - 1:14:37

Hoka One Infinite Miles: 9.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.800.002.500.0010.30

AM - TM hill intervals  3.6mi. - 32min.

Lunch workout: 10x0.25mi. @ 5k w/ 2min. rec. Solid splits, and feeling a little more life in the legs.  5:40-5:45 pace was about right.  6.7mi. total - 49:24

Saucony Kinvara 6 - White Miles: 10.30
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.900.000.000.004.90

3mi. TM in am - "Up" on some steep inclines for most of the 30 minutes.  about 10 min/mi. avg pace, but got up to 12%  followed up with rowing and core, PUs for 15 minutes

Hoka One Infinite Miles: 3.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.903.001.400.007.30

AM: TM workout: 3AT, 4x2min. LT  up to 9.3mph for AT, up to 10.4 for LT  6.4 total - 45

walk at work.

Hoka One Infinite Miles: 7.30
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
244.6126.5018.100.00289.21
Blue Triumphs Miles: 36.30Hoka One Infinite Miles: 155.80Saucony Ride 9 - Blue Miles: 42.21Saucony Peregrine - Black Miles: 21.80Saucony Kinvara 6 - White Miles: 10.30
Weight: 147.45
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