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Oktoberfest 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
169.7953.1314.511.00238.43
Brooks Adrenaline 15 - White Miles: 164.19Vilano Road Bike Miles: 10.20Saucony Ride 7 - Black Miles: 31.70Elliptical Miles: 5.50Saucony Kinvara 6 - White Miles: 30.10Stationary Bike Miles: 6.0012 - Saucony Kinvara 4 - Neon Miles: 8.85
Weight: 150.67
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.001.501.500.005.00

AM TM at gym - 3mi. alt MP/HMP (MP = 9.5 mph / HMP = 10mph).  Stretching, core, and foam rolling afterward.  Legs feel good - got a little in the red on the last bit of HMP.

5mi. total - 34:30

Brooks Adrenaline 15 - White Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM: TM gym easy 30 min. - 3.75 mi.

PM: TM gym - easy 30 min. - 3.25 mi.

Brooks Adrenaline 15 - White Miles: 7.00
Weight: 0.00
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Race: Oktoberfest 5k (3.107 Miles) 00:17:46, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.580.003.160.004.74

AM Series 5k Race in Seymour.  Chili this morning and rain spitting on the windshield as I was leaving the house - almost kept me at home.  Had to text Nathan to confirm his attendance to convince myself to go :)

Not raining in Seymour fortunately, but, much cooler than it has been.  Windy also (hurricane weather making its way in land).  A great turnout (about 400), including a couple of younger guys and the local guy who wins every year toeing the line.  A young guy, the usual winner, and a funny older gentlemen going for a 1 mile PR apparently, shot off as the gun went off.  Older guy and younger guy fell back before one mile mark, but, the winner (Ryan) continued to pull away.  To my surprise, I never started reeling him in as in previous years.  He wound up running 16:4x and a huge PR for him.  

A decent showing for me: Mile 1 could've been a little more controlled, but, 5:29, and then a 5:49 for mile 2 evened me back out.  I recovered with a 5:39 last mile and 0:50 for the partial.  17:46 - 5k a week after a draining effort in another failed marathon - I'll take it.

 

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.000.000.000.0019.00

AM Long run - warmed up quickly.  Grandview Loop was nice today. Legs are feeling very fresh after 2 low mileage weeks. Drained a handheld and ate 3 gels (left house with an almost empty stomach). 2 bathroom stops and zero cars on the Grandview Loop.  19miles - 2:27

Strength stuff in the early evening after a visit to the pumpkin patch with the kids - squats, planks, lunges, etc.  Maybe 15 min.

PM - spent $70 on lights and new tire/tube for bike.  Obligated to ride it, now.

5.2 miles around the neighborhood at a very easy pace right before bed time.

Vilano Road Bike Miles: 5.20Brooks Adrenaline 15 - White Miles: 19.00
Weight: 146.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Lunch - easy jog over to gym WU, rowing, Planks, lunges, PUs for about 15 minutes, and easy jog back to office.  2mi. - 17:20

PM rt. before bedtime - 5mi. bike - about 20min.

Vilano Road Bike Miles: 5.00Saucony Ride 7 - Black Miles: 2.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.400.001.750.506.65

AM before work: no breakfast andfeeling like trash this morning.  Started to jog on TM and pulled the plug.  stretching and loosening up and then on to elliptical for 10 minutes.  about 15 min. more of stretching.  Another easy week with light workout today or tomorrow in preperation for Chicago on Sunday. 

PM: Track Tues Abbreviated: 2x200 @ 1mi., 2x400 @ 5k, 800 @ 10k, 2x2:00 @ 5k, 2x200 @ 1mi.

Got the legs moving and heart rate up in the 80 deg. heat.  Looks like another warm day on Sunday... :(

Elliptical Miles: 1.75Brooks Adrenaline 15 - White Miles: 6.70
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.300.000.000.003.30

easy 3.3 miles PM - 30 min.

Brooks Adrenaline 15 - White Miles: 3.30
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Easy 6.6 miles over to tire place to pick up car. Nice weather at 9:30 am. 

PM - stroller push after dinner.  Jude and I enjying the sunset. - 3.4 miles around the hood

Saucony Kinvara 6 - White Miles: 6.60Brooks Adrenaline 15 - White Miles: 3.40
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.400.000.000.003.40

Lunch run - easy 3.4 miles - 30 minutes.  Loops around a grassy field

Saucony Ride 7 - Black Miles: 3.40
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off - lots of driving and walking/transportation in Chicago.  Expo/packet pickup, dinner and then back to hotel.

Weight: 0.00
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Race: Chicago Marathon (26.219 Miles) 02:59:53, Place overall: 993
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.9013.000.000.0026.90

Chicago is a big fun city and I enjoyed spending a couple of busy days with Nathan's family experiencing it together.  I drove up Saturday and met them out our hotel close to Midway and hopped the train to go downtown for expo/packet pickup.  It was a solid 1 hour ride downtown.  We saw a bunch of the sites when we got off at the wrong stop.  Soldier Field is very cool.  Lots of decent pictures.  The expo was crazy and fun and we went through fairly quickly to get back and off our feet.

Race morning we left around 5am to give us plenty of time for transit.  We met some cool new folks in our travels and missed our stop at Roosevelt when the doors shut very quickly.  Got down there in plenty of time for me to take about 4 bathroom breaks... more on that.

Sat around a bit shivering and made our way next to A corral.  I jogged for about 5 minutes and we made our way in to the corral around 7:10.  Cool to see the Amer.DevPrgm elites getting loaded into the elite corral and here the elite-elites announced.  A seemingly decent morning weather-wise. About 55 degrees and a bit windy.  Away we went - I seemed to be in about the correct place as we started clicking off 6:15-6:20 pace.  Feeling decent and into a good group with not too many annoying chatty folks.

My troubles start at about 8 miles and get worse.  Energy levels plummet and shortness of breath.  A comparison of splits between timing mats and GPS data are a bit conflicting:

Split Time Of Day Time Diff min/mile miles/h
05K 07:50:13AM   00:20:04 20:04 06:28 9.29
10K 08:09:51AM   00:39:42 19:38 06:20 9.50
15K 08:29:39AM   00:59:30 19:48 06:23 9.42
20K 08:50:02AM   01:19:53 20:23 06:34 9.15
HALF 08:54:34AM   01:24:25 04:32 06:40 9.02
25K 09:10:57AM   01:40:48 16:23 06:46 8.89
30K 09:32:37AM   02:02:28 21:40 06:59 8.61
35K 09:55:02AM   02:24:53 22:25 07:14 8.31
40K 10:19:26AM    02:49:17 24:24 07:51 7.64
Finish 10:30:02AM   02:59:53 10:36 07:47 7.72

GPS:

Mile Pace GAP Elev  
1 6:06 /mi 6:09 /mi -12 ft  
2 6:10 /mi 6:05 /mi 10 ft  
3 6:24 /mi 6:26 /mi -5 ft  
4 6:17 /mi 6:17 /mi -3 ft  
5 6:11 /mi 6:09 /mi 7 ft  
6 6:12 /mi 6:15 /mi -10 ft  
7 6:18 /mi 6:16 /mi 5 ft  
8 6:12 /mi 6:11 /mi 1 ft  
9 6:27 /mi 6:24 /mi 8 ft  
10 6:29 /mi 6:29 /mi -1 ft  
11 6:23 /mi 6:25 /mi -5 ft  
12 6:29 /mi 6:31 /mi -6 ft  
13 7:11 /mi 7:11 /mi 1 ft  
14 6:30 /mi 6:27 /mi 5 ft  
15 6:39 /mi 6:41 /mi -4 ft  
16 6:53 /mi 6:52 /mi -1 ft  
17 6:50 /mi 6:50 /mi -1 ft  
18 6:48 /mi 6:48 /mi 3 ft  
19 7:20 /mi 7:17 /mi 7 ft  
20 7:07 /mi 7:07 /mi -3 ft  
21 7:13 /mi 7:12 /mi 0 ft  
22 7:09 /mi 7:14 /mi -15 ft  
23 7:40 /mi 7:39 /mi -2 ft  
24 7:52 /mi 7:46 /mi 15 ft  
25 7:51 /mi 7:51 /mi -3 ft  
26 7:53 /mi 7:52 /mi 2 ft  
0.4 7:19 /mi 7:13 /mi 9 ft

Another epic fail.   :)

So, the answer to why I have been crushing everything else up to half marathon in races and doing pretty well in long runs in training, yet, can't put together a good marathon? 

A random acquantaince through the QuaffON! group stuff clued me in to a little thing I have heard thrown around and never really paid much attention to:  iron deficiency.  I literally randomly bumped into her today as we were exiting the 27th mile party at Grant Park.  Of course, I went straight to whining/complaining about low energy/shortness of breath, and hating gels when she asked about my race... SO I read up on it online (so now I'm an expert, right? )  - lots of coffee and bathroom stops race morning and lots of coffee in the regular diet during training.  Shortness of breath, dizziness at times during and after the race, and low energy level for seemingly no reason.  I mean, come on! Mile 8? After a good training buildup, proper taper and PR at every distance this summer?  Some other factors to consider:  I have gone vegan, cut out eating Total cereal religiously every morning (100% DV of iron), and drink lots of coffee all the time (like 3 cups a day).  It all adds up it seems.

Got my free beers out of the deal, at least.  I admit, after 4 months of not drinking and being dehydrated, the Goose Island IPA tasted like piss. :)  So now, it looks like I no longer consume caffeine, either.

Brooks Adrenaline 15 - White Miles: 26.90
Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off work today for Columbus Day.  Off running today also.  Nice to sleep in and take it easy.

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

OFF

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Lunch run - easy 3 miles.  Legs feel decent.

PM after bed - 3 miles easy - 26 min.  Lower caffeine in-take has me cranky.

Saucony Kinvara 6 - White Miles: 3.00Saucony Ride 7 - Black Miles: 3.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

AM before work - TM at gym - easy 30 minutes - 3.6mi. 

Lunch easy jog with co-worker - 22 minutes for 2 miles

Saucony Kinvara 6 - White Miles: 3.60Saucony Ride 7 - Black Miles: 2.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.700.000.000.005.70

AM TM easy run - 30 min. w/ hill sstrides - 3.7 miles

Lunch run with Karlei and Greg - 2miles easy

Saucony Kinvara 6 - White Miles: 3.70Saucony Ride 7 - Black Miles: 2.00
Weight: 0.00
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Race: Indianapolis Marathon (Fort Ben) (26.219 Miles) 03:00:11, Place overall: 7, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.7126.380.000.0027.09

AM Marathon up near Indy, Fort Ben  - about an hour drive from the house.  This is a good race - scenic course, well run, nice course set up with water stops, etc. that is being taken over by the competing company owner of the Indy Monumental Mar., I think.  The full marathon is going away next year, and will be a half marathon and 5k only.  Found somebody selling their bib cheap, to boot.  So, really didn't want to miss out. So, 6 days after Chicago, I am running another marathon :)

Went in with a conservative mindset, and with a plan to test out a nutrition plan only drinking sports drink.  Its a pretty hilly course, and I planned on taking the climbing portions extra conservatively, also.  Aside from the bathroom break at mile 11, the nutrition and gut issues went pretty well, but, were likely due to much cooler conditions (37-45 degrees).   

I was surprised to find that the sports drink kept me enrgetic, and full (enough) feeling.  Don't know if the bathroom break was avoidable.  I really crashed hard in the last 10k, but, I'm chalking that one up to the recent marathon.

Splits

Mile Pace GAP Elev  
1 6:22 /mi 6:39 /mi -58 ft  
2 6:27 /mi 6:42 /mi -49 ft  
3 6:52 /mi 6:23 /mi 85 ft  
4 6:30 /mi 6:21 /mi 27 ft  
5 6:21 /mi 6:25 /mi -16 ft  
6 6:32 /mi 6:32 /mi -2 ft  
7 6:27 /mi 6:29 /mi -8 ft  
8 6:32 /mi 6:56 /mi -83 ft  
9 6:37 /mi 6:37 /mi -5 ft  
10 6:44 /mi 6:40 /mi 11 ft  
11 7:08 /mi 6:48 /mi 50 ft  
12 6:43 /mi 6:31 /mi 35 ft  
13 6:32 /mi 6:50 /mi -61 ft  
14 6:30 /mi 6:40 /mi -35 ft  
15 6:28 /mi 6:26 /mi -2 ft  
16 6:26 /mi 6:28 /mi -4 ft  
17 6:32 /mi 6:33 /mi -2 ft  
18 7:36 /mi 7:33 /mi 2 ft  
19 6:43 /mi 6:45 /mi -10 ft  
20 6:46 /mi 6:45 /mi 1 ft  
21 6:46 /mi 6:41 /mi 4 ft  
22 6:44 /mi 6:42 /mi 4 ft  
23 7:12 /mi 7:11 /mi 1 ft  
24 7:35 /mi 7:25 /mi 10 ft  
25 8:03 /mi 7:58 /mi 10 ft  
26 8:11 /mi 7:41 /mi 79 ft  
0.3 8:00 /mi 7:45 /mi 14 ft  

Almost toughed out the sub 3 hour again... :)  On to the next one.  IMM on Nov. 7.  Hopefully, I can just keep on going... seems to have worked well so far... (JK) 

Brooks Adrenaline 15 - White Miles: 27.09
Weight: 148.20
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off - In some pain - Mostly Quads.

Lifted "weights" - Bench 5x5reps at 95 lbs, 3xpullups (assisted), 2x3:00 row, core (planks), 3xpull (back machine)

about 30 minutes total.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

2 mi. elliptical WU, 2mi. on TM.

Elliptical Miles: 2.00Saucony Ride 7 - Black Miles: 2.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.301.002.000.0011.30

AM - TM run at gym before work: 6 mi. w/ 3 mi. progressive.  Ended up at about MP. 6mi. - 47:05

PM - TM lunch workout: jog over to gym 1mi., and hopped on TM for : 5x3:00 hills - 6%@8mph.  Jogged back to work.

I'm feeling pretty good.  Time to put in a couple of good weeks.

Saucony Ride 7 - Black Miles: 5.30Brooks Adrenaline 15 - White Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM TM run at gym - Walked half a mile to WU.  My legs were very tight and a little sore.  5 miles - 43:13.  4 Sets of Squats and lunges afterward.  Heavy Squat was painful.

Lunch Workout - run over to gym, 3.2 miles on TM - easy pace.  Core work for 10 minutes, jog back to work.  5mi. total

Saucony Ride 7 - Black Miles: 5.00Brooks Adrenaline 15 - White Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.200.000.000.0013.20

WU w/ some walking and then running on TM. 30 minutes of Random strength circuit: Bench, rowing, core, 1-leg deadlifts

Lunch run (long lunch) - beautiful outside for October in Indiana - 70 degrees and sunny.  I ran with my nipples out, for sure.  Ran from work to "Seymour 5" sign on SR 11.  Had intended to run all theway home, but, again, felt wise about turning around.  Lingering soreness and fatigue from recent increased volume and activity.  11.2 miles total - 1:34:36

Saucony Kinvara 6 - White Miles: 13.20
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Legs are very sore (Hamstrings & glutes)

AM: 15 min. spin on bike trainer at gym WU,

Getting serious about some strength training:

(Pull ups (assisted)x6) x3,
Shoulders: 3x15-20 lbs for each of (8xfront raise, 8xbutterfly raise, 10xoverhead)
Weighted Lunges: 3x8 (25lb dumbells overhead at top of forward lunges)
Legs are very sore (Hamstrings & glutes)

Stationary Bike Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM Long(ish) run - 14miles slow - about 2 hours.  about 65 dgrees, humid, and a little bit of sprinkle here in IN.  3 pee stops :(

Poor diet yesterday.

Brooks Adrenaline 15 - White Miles: 14.00
Weight: 151.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.307.000.000.0019.30

AM Long run - Grandview out and back w/ Grand View Loop at roughly AT.  Effort up to LT on hills.  7mi. AT. - about 6:25 avg. pace using GAP.  Drank handheld full of GU energy elctr. mix.  Had to pee 3 times dugin run today...

I have not been following the vegan diet.  Yesterday was the wife and I's 6th anniversary and we went to Hibachi grill in town.  There was meat eaten and alcohol consumed.  Time to be good again.

Brooks Adrenaline 15 - White Miles: 19.30
Weight: 153.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM: gym walk/jog on TM to WU (I felt liek trash as I triedto start running. 

Strength training for 30 minutes - 5 x squats, wieghted single leg dead lifts x 5 , core

Lunch run: 6.3 miles out and back behind Walmart - about 8 min. pace

 

Saucony Ride 7 - Black Miles: 7.00
Weight: 152.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.604.250.000.008.85

AM TM run at gym.  Its raining out side and I might melt.  4 miles with 1 mile at ~MP.  Felt like trash again... 30:40 total time.

PM Track Workout with Nathan.  Central Middle track in the rain/wind.  A little chilly and down right miserable when the wind blew.  Nathan toughed it out and finished the workout.  I called it quits after 3 reps and was happy to be dry and warm in my car :).  1mi./1.25mi./1mi. -  Looks like we did an extra lap on the second rep - that's how not in to it I was ;) 4.85 miles total - 34:13

12 - Saucony Kinvara 4 - Neon Miles: 4.85Brooks Adrenaline 15 - White Miles: 4.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.400.000.000.008.40

PM run to Walgreens and back.  Got my flu shot since the kids and wife got their's today.  Good weather - 55 degrees and windy.  Took in the view of a nice sunset.  8.4 miles - about 65 minutes

Brooks Adrenaline 15 - White Miles: 8.40
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.003.000.004.00

PM - last White River running Pu run of the year - costumes required.  I wore all my high vis clothing and claimed that my costume was a hi-lighter.  there was one Forrest gump, a Gene Simmonds, and a clever couple with one as Lightning bolt and other with charred clothes and burnt umbrella.  Pretty funny.

I ran 3mi. at TH - WU for mile 1 and then, 6:15ish for 3miles.

12 - Saucony Kinvara 4 - Neon Miles: 4.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.504.00

AM - gym.  WU on elliptical for 10 minutes, weighted Squats, deadlifts, and core.  TM 4 miles with 6 x strides from 11mph up to 12mph for about 20 seconds each.

Elliptical Miles: 1.75Brooks Adrenaline 15 - White Miles: 4.00
Weight: 0.00
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Race: Pink Strong 5k (3.107 Miles) 00:18:45, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.003.100.005.10

AM series race across town at Cera Land Park - Pink Strong 5k.  Good run weather - 50 deg. and overcast, hilly course with lots of turning.  No big effort today - 5k Tempo - 18:45.  5:52, 6:16, 6:06, 30 sec. for partial.  Good cause - Helping fund cheap mammograms to fight Breast Cancer.  Tuning up for Indy Mon. Marathon next weekend.  Good luck to all running NY tomorrow.  

Brooks Adrenaline 15 - White Miles: 5.10
Weight: 152.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
169.7953.1314.511.00238.43
Brooks Adrenaline 15 - White Miles: 164.19Vilano Road Bike Miles: 10.20Saucony Ride 7 - Black Miles: 31.70Elliptical Miles: 5.50Saucony Kinvara 6 - White Miles: 30.10Stationary Bike Miles: 6.0012 - Saucony Kinvara 4 - Neon Miles: 8.85
Weight: 150.67
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