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Week starting Feb 16, 2014

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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
50.819.0010.000.0069.81
Brooks Glyerin 10 - Blue Miles: 8.00New Balance Trail - Black Miles: 10.5014 - Brooks Adrenaline GTS 14 - Blue Miles: 38.5412 - Saucony Kinvara 4 - Neon Miles: 12.77
Weight: 151.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.250.000.000.0013.25

AM: easy 8 mi. on the TM at the gym w/ 6xstrides - 12-12.5mph.  59:30 total.  Building that aerobic house by keeping recovery days between 7:10-7:45/mi.

PM: easy 5.25 miles outside - loops around the neighborhood - 38:43.  Again, no problem staying within this prescribed pace range the first week of this "specific phase" of marathon training.  We'll see if I can keep that up! :)

Its about 20 degrees and windy.  New record for snowfall in central Indiana this winter. 51.6"

Brooks Glyerin 10 - Blue Miles: 8.00New Balance Trail - Black Miles: 5.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

AM : easy 6 TM at gym - 46:40

PM: easy 5.25 TM at gym - 39:00

Still in that range and feeling fine - good

New Balance Trail - Black Miles: 5.2514 - Brooks Adrenaline GTS 14 - Blue Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.770.0010.000.0012.77

PM: Met up with Tim and Danny at Mill Race for some outdoor running.  It was over 40 degrees yesterday - at one point, think it actually got up to the 50s.  Nice evening run, though the very soggy roads got a little slick near the end of the run when it was getting dark.

Week 2 of program - WU, right into 5x2mi. ~HMP w/ 3:00 jog rec. -- 12:03, 12:05, 12:06, 12:07, 12:09

Recovery jogs super slow, and last half of last 2 reps were a tough. 

12.77mi. total - 1:26:19

12 - Saucony Kinvara 4 - Neon Miles: 12.77
Weight: 151.40
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - easy 6 miles outside - 45:52.  Over 50 again today - in the 60s tomorrow!  The dog made it 2 miles tonight.  Poor guy hasn't been for a run in months.

14 - Brooks Adrenaline GTS 14 - Blue Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.520.000.000.005.52

PM: loops around fairgrounds - 5.52 miles - 46:19.  Hurting today - recovery day again. 

14 - Brooks Adrenaline GTS 14 - Blue Miles: 5.52
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.509.000.000.0011.50

PM treadmill At gym- WU, 4mi. at 9.1mph (6:35min./mi.), 0.5mi. rec. at 8mph, 3mi. at 9.3mph (6:27/mi.), 0.5mi. rec. at 8mph, 2mi. at 9.5mph (6:18/mi.), CD

11.5 mi. total in 1:17:45

Mission accomplished - the legs didn't feel good at the begininning of this workout.  The treadmill was actually a great benefit - I would not have hit these paces on my own outside.  IT was pretty windy tonight as well.

14 - Brooks Adrenaline GTS 14 - Blue Miles: 11.50
Weight: 151.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.520.000.000.009.52

AM: 7 miles recovery around the neighborhood - 57:34.  "Recovery" pace has not been within that desired range (7-7:45).  Pretty sore this morning after another solid effort last night on the treadmill.  The workout on Tuesday put a hurtin on me! 

PM: easy jog around the hood - 2.52mi. - 22:30.  Ouch! Foam rolling and icing time

14 - Brooks Adrenaline GTS 14 - Blue Miles: 9.52
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
50.819.0010.000.0069.81
Brooks Glyerin 10 - Blue Miles: 8.00New Balance Trail - Black Miles: 10.5014 - Brooks Adrenaline GTS 14 - Blue Miles: 38.5412 - Saucony Kinvara 4 - Neon Miles: 12.77
Weight: 151.20
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