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Week starting Dec 30, 2012

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Location:

Columbus,IN,US

Member Since:

Jun 13, 2011

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

Tunnel Hill 100M - Nov. 12 - DQed - 70.1M - 13:25:29

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:

Rocky Raccoon 100M - Feb. 4

Recover and then run  fast half mar.

 

Long-Term Running Goals:

Rim-to-Rim-to-Rim Run in Grand Canyon

Wonderland Trail Complete

100M < 18hrs

50M < 7.5hrs

Marathon < 2:40

Half Marathon < 1:15

5k < 17

Keep my Long-term Running Goals consistent for more than a month...

 

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: 220.45 Year: 220.45
Barefoot Running Lifetime Miles: 4.00
Swimming Lifetime Miles: 6.20
Stationary Bike Lifetime Miles: 91.10
Grand Canyon Hiking Lifetime Miles: 71.20
IN State Park Hiking/Trail Running Lifetime Miles: 217.95
Elliptical Lifetime Miles: 81.50
12 - Saucony Kinvara 4 - Neon Lifetime Miles: 537.72
Vilano Road Bike Lifetime Miles: 964.88
16 - Saucony Kinvara 3 - Black/Red/Neon Lifetime Miles: 274.25
17 - Salomon Speedcross 3 - Black Lifetime Miles: 439.86
Vilano Bike On Mag Trainer Lifetime Miles: 125.25
New Balance 870v3 Lifetime Miles: 656.49
Saucony A5 - Green Lifetime Miles: 104.64
Saucony Peregrine - Black Lifetime Miles: 296.39
Saucony Kinvara 6 - White Lifetime Miles: 486.98
Saucony Ride 7 - Black Lifetime Miles: 785.86
Brooks Adrenaline 15 - White Lifetime Miles: 713.73
Brooks Ravenna 7 Lifetime Miles: 774.28
Saucony Triumph Lifetime Miles: 640.08
Saucony Omni 13 - Black Lifetime Miles: 497.61
Saucony Ride 9 - Blue Lifetime Miles: 234.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
49.161.505.000.0055.66
Brooks Glyerin 10 - Blue Miles: 26.66Brooks Ravenna 3 - Orange Miles: 14.00Brooks Ravenna 3 - Red Miles: 15.00
Weight: 150.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.310.000.000.009.31

2pm Grandview group run - 3 of us today.  We've had about a 16" of snow in the last four or five days, but the roads were clear enough to run around the lake today.  A couple slick spots in the shady parts, but almost dry pavement most of the way.  The lake had the lonely Godfather Part 2 (When he kills Fredo) feel to it today.  :)  It was quiet, but surprisingly busy.  There were several walkers, one other runner, and a bunch of sledders on the dam.  

Anyway - good to get outside and run - 9.31 in 1:05:03.  The first mile is always slow - its a decent climb and especially challenging on cold legs and a couple of ice patches.  Except for the climb between 7.5 and 8.5, we kept it under 7min./mi.

Brooks Glyerin 10 - Blue Miles: 9.31
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.002.000.006.00

PM treadmill workout out Anytime:

1.5 WU, 4x0.5 mi. @ 10.6mph w/ 0.25 mi. rec. - hard to believe that I once did 10 of these outside.  These were very hard today.  6 mi. - about 45 min.

30 minutes of strength training - core and legs with some upper body.

No crazy meatheads today :)

Brooks Ravenna 3 - Orange Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - easy 4 mi. in 30:54 around the hood with my dawg. 

30 degrees, but the roads are clear.  Me and Indy decided to go run in the snow around the trail in our neighborhood's park, though.  

Happy New Year everybody.  Today is my 32nd birthday!  Its the first birthday I've had in about 15 years that I have not been hungover :) 

PM - easy 4 mi. on the treadmill - 34:20

Brooks Ravenna 3 - Orange Miles: 8.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.501.500.000.008.00

PM Treadmill: 8 mi. buildup to MP for 6 thru 7.5. MP = 9.1 mph at 1% grade. 8 mph most of the way.

 8 mi. - 58:40.  30 minutes of strength stuff: lots of legs and core.  I usually get about 20 sets of exercises in.  

Brooks Ravenna 3 - Red Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.000.007.00

PM treadmill intervals at gym:

7 mi. in 47:40,

with 12x0.25mi. - 10x@11mph (~1:21/0.25mi.), 2x@11.5mph (~1:18/0.25mi.) with 0.15 mi. rec. jogs at 7mph-8mph.  Hopefully, these repeats' pace can be my 5k pace this spring.

It has been in the single digits temp. here.  I'm a wuss, I know. :)

Brooks Ravenna 3 - Red Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off - long run tomorrow: Grandview Course, 2 laps

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.350.000.000.0017.35

AM Long Run, 15 degrees starting off this morning, up to about 25 degrees by the end, I think.

8 mi. solo at about 7:20 avg. pace - from house over to Tom's (start of our group Grandview Run), joined up with the group there for the Grandview loop.  There were 5 of us today with 3 that ran about 7:05 pace for the 15k. 

Turned out to be a fairly even effort run:

17.35 mi. total - 2:04:58 (7:14/mi.)

Good first long run of the marathon training cycle. :)

Its great that there are several group runs going on now with roughly equivalent paces to run with.

Tomorrow morning - 10 mi. with a faster group that "says" the pace will be at about 6:50-7:00 :)

We'll see if they stick to that...  These guys are very good runners



Brooks Glyerin 10 - Blue Miles: 17.35
Weight: 150.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
49.161.505.000.0055.66
Brooks Glyerin 10 - Blue Miles: 26.66Brooks Ravenna 3 - Orange Miles: 14.00Brooks Ravenna 3 - Red Miles: 15.00
Weight: 150.00
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