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Indy Training Series 3mi.

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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 < 2:45

Half Mar. < 79

10k < 35:50

5k < 17

 

 

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: 43.80 Month: 220.00 Year: 559.99
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: 107.74
Saucony Peregrine - Black Lifetime Miles: 424.57
Saucony Kinvara 6 - White Lifetime Miles: 578.36
Hoka Arahi Lifetime Miles: 531.00
Saucony Iso Lifetime Miles: 51.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
53.6011.508.801.0074.90
Hoka Arahi Miles: 59.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.200.000.000.0016.20

AM - gym: TM jogwalk WU - 2.4 mi. - 30min.  Heavy Squats for 10 min., 6.2 miles more on TM - 61 min.

PM - run outside.  7.6 miles - 1:08:53.  rounding out the weekly goal

Hoka Arahi Miles: 16.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.501.502.000.0010.00

AM - easy 4 mi. on TM - 34:32  Foam roll b4 and after

Lunch run on TM - 20 min. Alt. 2min. MP / 2min. TH.  Equated to 9mph and 10 mph.  6 mi. total - 43min.  Foam roll before. 

Hoka Arahi Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.007.000.000.0014.00

AM - TM workout: 7mi. MP - 45:00.  WU/CD -1.1mi

Lunch TM - 5mi. - 38:00

Walk at work

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

TM walkjog and walking at work.  Needed a day off. 

Hoka Arahi Miles: 2.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.203.003.200.009.40

AM - TM workout: 10k Alt. Ctwdn  - 39:00.  WU/CD - 2.3mi.-19:00

Walk at work

Hoka Arahi Miles: 9.40
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.400.001.000.5014.90

AM  TM walkjog WU/shakeout: 2mi. - 24:20,  5mi. w/ Strides - 35:23

walks at work

Run with Nathan in Columbus: 6mi. - 52:02

 

Hoka Arahi Miles: 13.00
Weight: 0.00
Add Comment
Race: Indy Training Series 3mi. (3.08 Miles) 00:17:46, Place overall: 5, Place in age division: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.800.002.600.507.90

AM: 3mi. race in Indy.  Nathan came up the night before and we went and ran this race as a measuring stick for fitness level. 

Cold morning, with a bit of rain and ice mix.  We picked up our packets and "Warmed Up" jogging around the area for a couple of miles.  Did some strides and lined up.  Great to see some old familiar faces and catch up with Nathan.

Race performance was almost spot on expectation:  Went out in 5:45 mile 1, and almost maintained for 2 (5:47) and 3 (5:53).  A good look at adaptation achieved so far, though.  Back in December, almost 2 months ago, a local 5k:  5:50 mile 1 translated in to over 6 min. for 2 and 3.  Did have to go to the well to outkick a couple of folks in the last 0.25.

3.08mi. GPS - 17:44, for 5th place.   

Hoka Arahi Miles: 7.90
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
53.6011.508.801.0074.90
Hoka Arahi Miles: 59.00
Weight: 0.00
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