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Valentimes 10k

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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: 68.00 Month: 344.70 Year: 1597.54
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: 107.74
Saucony Peregrine - Black Lifetime Miles: 424.57
Saucony Kinvara 6 - White Lifetime Miles: 578.36
Hoka One Infinite Lifetime Miles: 825.27
Hoka Arahi Lifetime Miles: 937.05
Saucony Iso Lifetime Miles: 71.80
Blue Clifton 4 Lifetime Miles: 416.05
Red Peregrine 7a Lifetime Miles: 38.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
55.0010.509.720.5075.72
Brooks Ravenna 3 - Orange Miles: 30.00Brooks Ravenna 3 - Blue Miles: 8.00Saucony Mirage - Black And Red Miles: 10.00Brooks Ghost 4 - Red Miles: 8.00Brooks Ravenna 3 - Red Miles: 4.50Saucony Kinvara 2 - Black/Gold Miles: 7.22Brooks Glyerin 10 - Blue Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.505.500.000.0011.00

Slept in this morning and laid around recovering from yesterday with some really fun icing and elevating of the legs.

PM treadmill run at the gym during IU's dominance over "The" OSU: 

8 mi. w/ 4mi. @ MP (9.3 mph - 6:27/mi.) @ 1% - 57:00, bathroom break,

3 mi. w/ 1.5 @ MP - 21:30

lots of stretching and about 10 minutes of core work

Brooks Ravenna 3 - Orange Miles: 11.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

13 hour work day, today for this I-65 project, but got off just in time to make it to the gym for an easy 8 on the treadmill.  It was nice and quiet at 8:30p.  8mi. at 7mph on sore legs - 68:40

Brooks Ravenna 3 - Orange Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.002.500.508.00

Another long day at work, pretty stressful.  Good to blow off some steam and talk to Danny at the gym.  That guy knows his stuff.

PM Race Sim on the Treadmill -

WU, 2mi. 10k pace - 10.1mph, rec. 

0.5 mi. - 10.2mph, rec.,

2x0.25mi. - 12mph, CD

Total: 8 mi. treadmill - 56:30

Brooks Ravenna 3 - Blue Miles: 8.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.005.000.000.0011.00

Big project finally submitted today at work! 

A decent day out today, but for some reason, I didn't feel like running outside?  What's wrong with me?  I actually prefer the treadmill at the gym to running outside?...

PM treadmill:

WU with nice steady buildup to MP. 

Ran 5 mi @ MP (9.3mi. - 6:27/mi.). then brought the heart back down a bit and finished up 9 mi. - 63:20.

It felt like it took till about mile 3 to get in rhythm for MP.

bathroom break, again (gotta stop eating so close to when I run) and then 30 minutes of core and legs - worked pretty hard at this today. 

Back on the treadmill to shake it out - 2mi. - 16:00

Brooks Ravenna 3 - Orange Miles: 11.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

recovery miles today - PM - 2 miles with the dog, a quick drink of water, 6 miles easy outside.  Large meal at Carino's with the wife for Valentine's Day, and then 2 easy on the treadmill.

Saucony Mirage - Black And Red Miles: 2.00Brooks Ghost 4 - Red Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.001.000.0012.50

Off work - AM: easy 8 mi. on the treadmill at home - super slow recovery miles while downloading the new Skyrim expansion pack - Dragonborn is awesome!

PM: Treadmill at the gym - 4.5 mi. easy w/ strides - 4x0.25 mi. @ 10k pace - 10.1 mph (5:56/mi.)

Saucony Mirage - Black And Red Miles: 8.00Brooks Ravenna 3 - Red Miles: 4.50
Weight: 0.00
Add Comment
Race: Valentimes 10k (6.214 Miles) 00:36:31, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.006.220.0015.22

First Cross Roads Series race of the year this morning in Seymour, IN.  About 25 deg. at the start:

WU a mile with a pickup,

This race is a 5k and 10k that start at the same time, which makes things interesting.  5k/10k split off at around 2.5 miles.  The usual mad rush from the start line with a group of about 10 that goes out way too fast, and a group of 10 more that are legit.  I already know I'm running for third place with the 2 sub 35min. guys in the 10k pulling away from even the 5k runners.  I actually run smart and relaxed in the beginning of one of these races, for once.  At the split off, I discover that I am all alone in third.  I didn't see the top 2 at any point, nor did I hear or catch wind of anybody close to behind me for the rest of the race.  I'll be interested to see where 4th was.  Even splits through first 5k and actually went negative on the last 5k, today.  It looks like I would've been a contender for the soft winning time in the 5k (the same people that won today are usually a lot faster than they were today) :)

5:57, 5:59, 5:59, 5:51, 5:54, 5:57, 0:51 -- 36:31

Very pleased with this - 10k PR and 8k PR (en route)

Went and saw a good movie - Beautiful Creatures - nothing like the books according to the wife, but I thought it worked.  PM treadmill at the gym - watched Duke get beat by Maryland :)  8 mi. super easy - 7mph most of the way (~ 70 minutes of easy jogging)

Saucony Kinvara 2 - Black/Gold Miles: 7.22Brooks Glyerin 10 - Blue Miles: 8.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
55.0010.509.720.5075.72
Brooks Ravenna 3 - Orange Miles: 30.00Brooks Ravenna 3 - Blue Miles: 8.00Saucony Mirage - Black And Red Miles: 10.00Brooks Ghost 4 - Red Miles: 8.00Brooks Ravenna 3 - Red Miles: 4.50Saucony Kinvara 2 - Black/Gold Miles: 7.22Brooks Glyerin 10 - Blue Miles: 8.00
Weight: 0.00
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