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Santa, Last Chance 5k

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Location:

Columbus,IN,US

Member Since:

Jun 13, 2011

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

37 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:

10k and 5k's to get back into the swing of thing this summer

Sept. 21:  Mill Race Marathon - Under 3:00.  LET's GO!  

 

Long-Term Running Goals:

R2R2R in Grand Canyon  5/18/19 

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.

 

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Barefoot Running Lifetime Miles: 4.00
Swimming Lifetime Miles: 6.20
Elliptical Lifetime Miles: 81.50
Vilano Road Bike Lifetime Miles: 1216.95
Vilano Bike On Mag Trainer Lifetime Miles: 277.85
Red Peregrine Velcro Lifetime Miles: 314.94
Red Peregrine NO Velcro Lifetime Miles: 171.83
Saucony Kinvara 11 Lifetime Miles: 237.33
Blue Arahi 4.2 Lifetime Miles: 662.17
Nordictrack TM Lifetime Miles: 358.98
Hoka Bondi 7 Lifetime Miles: 325.22
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
184.9535.5028.350.50249.30
Hoka One Infinite Miles: 175.50Saucony Kinvara 6 - White Miles: 9.00Hoka Arahi Miles: 37.50Saucony Iso Miles: 20.00
Weight: 152.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.600.000.000.003.60

TM - easy 30 minutes - 3.6mi.

Hoka One Infinite Miles: 3.60
Weight: 153.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.506.001.000.008.50

AM gym TM workout - 3AT, 4 AT ctdwn 8.6-8.8 and 8.8-10.2mph.  Variable hill workout setting (moderate) 8.5mi. total - 60:10

Hoka One Infinite Miles: 8.50
Weight: 152.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.400.000.000.0011.40

AM - TM at gym in Col. - 11.4 mi. - 1:31.  varied incline

Hoka One Infinite Miles: 11.40
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.800.000.000.0010.80

AM- TM at gym  5mi - 39:06

Lunch - TM at gym  4mi. - 30:18

walks at work

Hoka One Infinite Miles: 10.80
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.302.003.500.008.80

AM - TM workout: 2x2mi., 1.5mi. @ HMP (9.65, 9.75, 9.9 mph avg.) 0.25mi. rec. btwn.

walks at work

Hoka One Infinite Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.900.000.000.009.90

AM TM   4mi. - 34:19

Lunch TM  4mi. - 30:50

walks at work

Hoka One Infinite Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.450.002.750.007.20

AM TM workout at gym: 11x0.25mi. (10.2mph inrease 0.1 per rep, up to 11.2 mph) 0.15mi. rec. jog @ 8mph    5.3mi. total - 36:26

walks at work

Hoka One Infinite Miles: 5.30
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM TM run.  5k - 25:30  Foam roll b4 and after

walk at work

Hoka One Infinite Miles: 3.10
Weight: 0.00
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Race: Santa, Last Chance 5k (3.107 Miles) 00:18:40, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.400.003.100.006.50

Last series race of the year. Had to show up to get 3rd for the year.  Still pretty not fit.  Cold, windy and spitting snow flurries during the race.  Out and back on Ppl Tr. on SR 46 in Columbus.  Lead until about 1/2 mi. left and Dwayne crushed my spirit as he comfortably cruised on by.  Splits: 5:53, 6:05, 6:12, and slower for partial.  Surprised to not see a little improvement at least... still got a long way to go for spring. 

Hoka One Infinite Miles: 6.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.008.000.000.009.00

1 hour on TM - 8mi. AT Ctwn.  8.6mph up to 10mph.  9mi. - 1hr.

Hoka One Infinite Miles: 9.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.900.000.000.007.90

AM - 2mi. easy on TM - 20min.

Lunch - 4mi. WU on TM b4 Squats / Lunges / Core

walks at work.

Getting a bit more fit

Hoka One Infinite Miles: 7.90
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.900.000.000.006.90

AM - TM 5 mi. easy - 42min.

walks at work

Hoka One Infinite Miles: 6.90
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.503.003.000.008.50

AM - TM workout: 3x2mi. HMP - 9.6, 9.7, 9.95 mph

foam rolling b4 and after.

walk at work.  Cold and windy weather

Hoka One Infinite Miles: 8.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.003.000.008.00

AM - TM workout: 12x0.25mi. LT - 10.2-10.7mph w/ 0.15mi. rec. 8mph.  7.1mi. - 49:26

walk at work

Hoka One Infinite Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles outside.  50 degrees and windy.

Hoka One Infinite Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.006.500.000.0012.50

AM - TM at Columbus gym - Longish run: 45 min. AT. 12.5 total - 1:33:55

Getting back to legit training. 

Hoka One Infinite Miles: 12.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.900.000.000.008.90

AM workout at gym.  TM 5 miles easy WU - 41:30.  15 minutes of Core, Squats, and Lunges.  

3 miles easy outside at lunch.

Walk at work

Hoka One Infinite Miles: 8.90
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.100.001.500.506.10

AM - gym Elliptical WU and foam rolling to loosen up.  pretty sore and stiff after squats/lunges yesterday I guess.  2.8mi. on elliptical - 15min. 

4.3 miles on TM w/ ~ 2miles of short pickups and random faster - 30:23

walks at work

Hoka One Infinite Miles: 6.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.900.000.000.007.90

Hilly TM in AM - 6 mi. in 51:10. 

walks at work

Hoka One Infinite Miles: 7.90
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.800.005.000.0010.80

AM - TM workout: 10x0.5mi. @10k - 10.2-10.7mph and 8-8.2mph for 0.25mi. recovery jog btwn.  9mi. total - 58:45

walks at work

Saucony Kinvara 6 - White Miles: 9.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.600.000.000.006.60

AM - TM hilly recovery/WU for lifting again.  4.1mi. - 34min.  followed w/ 15 minutes of pretty hardcore squats, lunges, and core and pushups.  foam rolling to stay loose afterward. 

several walks at work

Hoka One Infinite Miles: 6.60
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.0010.000.000.0013.00

AM - TM at Columbus gym - Longish run: 10mi. AT Started off around 8.9mph and varied speed and incline (slightly) throughout the continuous 10mi. at roughly AT effort.  got up to 9.6 mph for several 3min. stints.  13 miles total - 1:32:23

Hoka One Infinite Miles: 13.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - TM run at gym in Columbus.  10 miles easy pace, with varying incline.  87:30.

A little tenderness in the left achilles.  Happy Christmas Eve.  The family is coming up today.  Sister, Dad, Mom, and Sister's kids/husband.  Good visit: nobody visibly/audibly sick, and no super awkard moments.    

Hoka One Infinite Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running on Christmas

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.500.002.500.0019.00

TM Long Run at the Columbus gym.  2 restarts at the hour/7mile marks.  Threw in 6x3min. intervals at MP during the last 5 miles.

19 mi. total - 2:35:25

Bought some new Hoka Arahi's afterward

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

AM - TM run at the gym - 7 miles in 1 hour exactly

Lunch - TM run at the gym - 6.5 miles - 53:00.

Arahi's are pretty nice

Hoka Arahi Miles: 13.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.003.000.0010.00

AM - TM workout at gym: 12x0.25mi. w/ 0.15mi. mod. recovery.  Started at 10.3mph, cutdown to 11mph, and 8-8.3 mph on recovery jogs.  Foam rolling after

Lunch TM run right after eating a bunch of food at work.  A good slow pace felt pretty terrible on a full stomach.  3mi - 27:00, followed with about 5 min. of core work

Hoka Arahi Miles: 10.00
Weight: 152.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM - Moderate effort on TM at gym - hilly variable setting.  7 miles total - 53:23. Foam rolling before and after. 

Hoka Arahi Miles: 7.00Saucony Iso Miles: 20.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

TM - easy 7 mi. to finish up the year - 59:23.  It was a year of DNFs in ultras, and slower foreverything else due to training for the ultras.   

Hoka Arahi Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
184.9535.5028.350.50249.30
Hoka One Infinite Miles: 175.50Saucony Kinvara 6 - White Miles: 9.00Hoka Arahi Miles: 37.50Saucony Iso Miles: 20.00
Weight: 152.60
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