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Joy of Giving 5k - Winter Wonderland

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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:

Marathon < 2:47

Half Mar. < 79

10k < 36

5k < 17:20

 

 

Long-Term Running Goals:

R2R2R in Grand Canyon

Marathon < 2:37 (< 6min. pace)

Half Marathon < 1:15 (< 5:45 pace)

Top 10 in Bluegrass 10k

5k < 16:30 (< 5:20 pace)

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: 0.00 Year: 1920.59
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: 448.96
Vilano Bike On Mag Trainer Lifetime Miles: 125.25
Saucony A5 - Green Lifetime Miles: 111.94
Saucony Peregrine - Black Lifetime Miles: 424.57
Saucony Kinvara 6 - White Lifetime Miles: 584.36
Hoka One Infinite Lifetime Miles: 835.17
Hoka Arahi Lifetime Miles: 937.05
Saucony Iso Lifetime Miles: 71.80
Blue Clifton 4 Lifetime Miles: 683.55
Red Peregrine 7a Lifetime Miles: 51.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
186.425.5021.990.50214.41
Saucony Kinvara 2 - Black/Gold Miles: 10.0013 - Brooks Adrenaline GTS 13 - Blue Miles: 46.6815 - Brooks Glycerin 11 - Blue Miles: 63.7514 - Brooks Adrenaline GTS 14 - Blue Miles: 40.6017 - Salomon Speedcross 3 - Black Miles: 43.18Elliptical Miles: 1.00Vilano Bike On Mag Trainer Miles: 25.00IN State Park Hiking/Trail Running Miles: 29.62
Weight: 154.07
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.003.000.0010.00

AM treadmill at TLAC:  12x0.25 mi.:  

4x@10.7mph / 8.5mph rec.

4x@10.8mph / 8.7mph rec.

4x@11.0mph / 8.9mph rec.

10mi. total - 69:30

Saucony Kinvara 2 - Black/Gold Miles: 10.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

PM: easy miles split up - jog over to gym, about 4 on the TM, and then jogged back home.  12mi. - 1:41:48

13 - Brooks Adrenaline GTS 13 - Blue Miles: 12.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.750.002.000.508.25

PM: 2.25mi. easy round the hood with the dawg.

PM2-TM workout at gym: WU,

4x0.13mi. @ 10.9mph, 2x0.25mi. @ 10.9mph,

0.5mi. @ 10.9mph, 2x0.25mi. @ 11.5mph,

4x0.13mi. @ 12mph.

10 min. core and legs

 

 

15 - Brooks Glycerin 11 - Blue Miles: 8.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off - feeling beat up. 3500 miles not looking realistic for this year.  Focus is arriving at ultra start line reasonably fresh.  a decent 5k, 8k would be nice int he mean time

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.782.002.900.006.68

PM treadmill: 30 min. cutdown - 4.9 mi. 9.3 mph up to 10.8mph

6.68 mi. total - 45:00

13 - Brooks Adrenaline GTS 13 - Blue Miles: 6.68
Weight: 153.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off again - worked 12hrs and had a wedding rehearsal in the blizzard that has hit most of Indiana/midwest?

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

am: 13 mi. TM at gym - 1:38:40

15 - Brooks Glycerin 11 - Blue Miles: 13.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

AM long run on the treadmill with some random hills and strides thrown in throughout the run to break the monotany.  Think I actually got up to about MP at some point.  18 mi. - 2:14:25.  I now know everything about the NCAA football bowls since I went rhough about 3 cycles of the same ESPN broadcast of yesterday's games.  Also, if you are sick enough to where you are clearing your throat every 30 seconds and sniffling please don't come in to a gym with a whole row of about 10 treadmills with one in use and set up shop right next to the one person in the gym... :(

15 - Brooks Glycerin 11 - Blue Miles: 18.00
Weight: 151.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.600.007.00

Long day today - woke early to get to work by 5:30a.  around 9a the wife calls panicked - apparently Jude has a food allergy to yogurt.  She had to call 911 since he swelled up and had hives all over his body popping up.  They went on ambulance ride over to the ER and I raced from Seymour to Columbus in record time.  I got there before they had given the poor little guy the "epi"... he looked awful :(  Anyway, the 4 different shots they gave him took care of it and we aited it ou in the ped wing of the hospital.  He's feeling pretty sick to the stomach from all the puking and the bout with 4 different drugs in his system.

much needed run tonight at the gym - PM - 7mi. on treadmill - 54:10.  Threw in 4xhills at about LT at 6% incline. 

13 - Brooks Adrenaline GTS 13 - Blue Miles: 7.00
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.500.005.00

PM TM run at gym - 5mi. w/ a pickup up to 10.7mph - 38:40 total

13 - Brooks Adrenaline GTS 13 - Blue Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.001.500.006.00

PM treadmill - 10x0.15mi. LT with 0.1mi. rec.  11mph for LT, 8mph rec. @ 1%

6 mi. total - 43:30

14 - Brooks Adrenaline GTS 14 - Blue Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM treadmill at the gym: 5mi. easy - 40:00. 

D. Fish was there finishng a workout that i'm stealing:

1mi., 1200, 1k, 0.5 mi., 0.25 mi. with 2-3 min. rest. start at 5k pace and cut down to finish at about mile pace.

repeat x2.  

15 - Brooks Glycerin 11 - Blue Miles: 5.00
Weight: 0.00
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Race: Joy of Giving 5k - Winter Wonderland (3.107 Miles) 00:19:05, Place overall: 4, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.450.006.110.0015.56

AM 5k: jogged from TP's house over to race - snow/sleet made for soaked socks and hat.  Slow race today - nobody amoung top 4 Quaffers really trying until 2 miles in.  Sloppy conditions and joggin mile 1 and 2... Tim and I tried to mess with the timers and crossed together... :) we also jogged home in the wintry mix.

end of series this yr - fun time with some "well mannered frivolity" after race and during awards with team QuaffON!

PM treadmill at the gym:  wanted to see some of the UK/UNC bBall game.  With no cable, the gym is a great option on a Saturday night.  Did   2x1mi. LT - 10mph,. 10.2 mph,  2x0.5 mi. LT - 10.4mph, 10.4mph with 0.25mi. rec. jogs.  7.25 mi. - 52:00 total. 

14 - Brooks Adrenaline GTS 14 - Blue Miles: 7.2517 - Salomon Speedcross 3 - Black Miles: 8.31
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.850.000.000.0015.85

AM group run in BC State Park - 25 degrees and cold in the wind.  Several spots were icy.  This is a hilly course and was approximately moderate effort most of the way. 

15.85mi. - 2:00:48

https://connect.garmin.com/activity/416214023

 

14 - Brooks Adrenaline GTS 14 - Blue Miles: 15.85
Weight: 154.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM treadmill at gym: 10mi. - 1:17:45.  

15 - Brooks Glycerin 11 - Blue Miles: 10.00
Weight: 154.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.503.500.000.006.00

PM treadmill run at the gym - WU slowly and felt every bit of the horrible diet I have been eating at the beginning of this run.  Took a little bit to get going and finally get my lungs and rest of body to decide to start working in unison...  A wierd felling.

WU for about 1.5 mi. and then started off a short 3.5mi. cutdown run.  9.2mph and increased 0.1 mph every 0.5 mi, - ended at 9.8 mph and felt pretty winded.  Not in great shape right now.

6mi. total - 43:40

14 - Brooks Adrenaline GTS 14 - Blue Miles: 6.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM treadmill at gym: 4x4:00/0.5mi. hills - 6% at 7.5 mph.  messed around with incline and decline throughout at random points as well.

6 mi. total - 47:52

13 - Brooks Adrenaline GTS 13 - Blue Miles: 6.00
Weight: 154.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

PM - XT @ gym - 1mi. jog, 5 min. rowing, 20 min. elliptical, light core work

Elliptical Miles: 1.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: Beer Mile! this morning.  Four of the QuaffON! guys and I decided to give this silliness a try.  The challenge is this:  Chug a beer, run 0.25mi., Chug another beer, run 0.25mi., chug/run, chug/run.  This was not as fun as it sounds.  First of all, the weather was not ideal - 55 degrees, but pouring rain.  So, I decided to go for broke and ran shirtless as well...

After beer number one in about 30 seconds, I ran my quarter and was back at the start line for beer 2.  At this point I knew I would be a DNF.  Beer 1 was really hurting the stomach, already.  Beer 2 barely went down in about a minute, and I was a solid 2 minutes behind the leaders.  I dragged my butt another 0.25mi. and was in misery.  I got back to star for Beer 3 and could barely manage to sip any of it.  Fortunately, 2 of the other guys were in the same shape, and we agreed to call it quits.

Props to Dan and Tim for finishing.  Final time for them was 8 something.  World record for this is like 5 minutes...

ANyway, after that craziness, further craziness ensued - the rain here in Indiana had not quit since the night before, and alot of more remote roads and ditches were flooded.  The group went on a sobering 8-9 mile jog through the park in Brown County.  We mostly stuck to the very soggy trails, but ran in to a portion of the road part we were running where the water was rushing over it in a river like flow.  Fortunateley, the other guys are very familiar with the park, and waded a cross.  

We kept a pretty  good pace it felt like and this became a good adventurous hour or so of running.

Calling it 10 miles for the day, and about 80 minutes 
 

13 - Brooks Adrenaline GTS 13 - Blue Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.120.002.380.005.50

PM treadmill@1%: WU, 1mi.@10mph, 2min. rec. jog, 0.625mi.@10mph, 1:30 rec. jog, 0.5mi.@10.4mph, 1:00rec. jog, 0.25mi.@10.8mph, CD.  

Wow - these paces are depressingly slow for the effort they are requiring.  My mileage is really been down, too... these up coming 4 hr trail races should be awesome... :) 

 

 

14 - Brooks Adrenaline GTS 14 - Blue Miles: 5.50
Weight: 152.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

easy 30 minutes on the treadmill - apprently, that's exactly 3.5 miles.

15 - Brooks Glycerin 11 - Blue Miles: 3.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

am: easy jog testing out new tights for 50k this weekend.  willneed warmer socks and maybe something to cover the face if its this cold saturday. single digits is a bit much. 2 mi. - 14:30

early pm- using the christmas present from the wife - mag bike trainer.

no bike computer yet, but i put in a moderate effort for 30 minutes. good timing, weather wise - indoor cardio is preferable when its like 5 deg. outside...

later pm: mag bike trainer - moderate effort for 30 more minutes - I'm assuming 15mph

Vilano Bike On Mag Trainer Miles: 15.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

OFF - Merry Christmas!!  Weighed myself at the end of the day today for a good laugh - 159.0!! :(

Weight: 159.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

easy 6 mi. Terr. Lake - w/ 1.5 mi. pickup - 46:10 total.  50k Saturday

15 - Brooks Glycerin 11 - Blue Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

easy 5.25 mi. around the hood - 42:30 total.  50k tomorrow - gotta leave at 4am to get there in time :(

17 - Salomon Speedcross 3 - Black Miles: 5.25
Weight: 0.00
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Race: Huff 50k (29.62 Miles) 03:50:25, Place overall: 6, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
29.620.000.000.0029.62

this race turned out well, but not as expected. 

http://connect.garmin.com/activity/420905810

40 degrees, but snow on the trails in Albion, IN this morning.  The course is a 2x15mi. loop with a little bit of road running, one water crossing, but about 80% of the trails were non-technical/manageable.  Partly due to the Saloman Speedcross 3's, I think - they get an A+ rating for trail running from me BTW.

Very good pacing hleped me today.  It all worked out - went out at right about what I thought was manageable, given recent low mileage in training.  Think the splits from 2 laps were almost identicle: 1:55:xx for the first lap, 1:55:xx for second. 

Lap 1: 8:03, 7:39, 43, 34, 29, 31, 38, 33, 34, 38, 45, 53, 8:16, 7:44, 7:34

Lap2: 7:59, 32, 46, 42, 50, 51, 50, 32, 8:02, 7:47, 7:26, 8:04, 8:09, 7:55, 4:31 for 0.62mi. ?  Second lap I moved up about 10 places, and was literally blowing past people - again the correct pace was planned and dialed in from the beginning (I'm very proud and surprised with myself :) )

Yeah, I don't know what was going with this course, but, it was likely that my Garmin was just losing signal.  I also stopped to use bathroom twice and a couple times required stopping at aid stations.  Much different from road races - less aid stations, and they almost require you to stop at them... at least in this trail race :(.  I hit every one - mostly just pounding about 3 gatorade cups and a water since the aid stations were at about every 4-5 miles and I carried 5 GUs with me.  Nonetheless, it worked out for my GI system for some reason, and I managed to not really ever crash.  Prob also attributed to running a manageable pace (especially in the beginning of the race)

Good race - well organized and decent enough swag/food/aid stations and directions.  The 3 hour drive wasn't too bad either.  Might do this one again if I can get some company next year.

 

IN State Park Hiking/Trail Running Miles: 29.6217 - Salomon Speedcross 3 - Black Miles: 29.62
Weight: 155.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

OFF - I can't walk, so today is a day off from running

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

I can walk now.  40 minutes on the bike trainer - call it about 10 miles.  Taking the rest of the year off from running.

Vilano Bike On Mag Trainer Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.003.000.007.20

Oh okay, one more run this year.  The Quaff guys posted about a track workout in BC, so I went to see if my legs still work.  WU, 12x400 LT, CD.  The WU at 10 minute pace did hurt! but the 400's didn't fortunately.  We were taking it pretty easy, though: 83,84,86,82,  79,80,78,78,  76,77,75,70.  Happy New Years everyone.  Tomorrow's my 33rd birthday - do I run 33 miles? :)  JK - prolly an easy 8.
 

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
186.425.5021.990.50214.41
Saucony Kinvara 2 - Black/Gold Miles: 10.0013 - Brooks Adrenaline GTS 13 - Blue Miles: 46.6815 - Brooks Glycerin 11 - Blue Miles: 63.7514 - Brooks Adrenaline GTS 14 - Blue Miles: 40.6017 - Salomon Speedcross 3 - Black Miles: 43.18Elliptical Miles: 1.00Vilano Bike On Mag Trainer Miles: 25.00IN State Park Hiking/Trail Running Miles: 29.62
Weight: 154.07
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