| 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 41.32 | 3.00 | 10.50 | 0.50 | 55.32 |
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| New Balance 870v3 Miles: 14.25 | Ravenna 5 - Red Miles: 15.00 | Saucony Peregrine - Black Miles: 26.07 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM: 3 mi. easy TM - 25:10
PM: easy 3 mi. Outside - 26min.
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| New Balance 870v3 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Easy 2 mi. TM - 17:50. Wow - really unmotivated.
Some light lifting and core work - 15min.
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| New Balance 870v3 Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.70 | 3.00 | 3.00 | 0.00 | 24.70 |
| AM: lunch run at gym on TM. 5 mile cut down. Started at 9.3mph down to 10.4 mph on 1%. 34:47. Followed up with 15 minutes of pushups and attempted pull ups.
PM: run over to North side track from house at moderate effort in the snow and slush. Got about 5 inches Monday - About 6 miles and right into the track workout with the 3 people that showed up. Had a couple guys come over earlier in the day and shovel off lane 1!! That's how we roll in Indiana!! Workout was 12x400m with every 4th interval "hammer" We ran about 85's and 80's for hammers. As it got dark near the end it started getting really cold. I think we were in the single digits already when the sun was up. Fortunately one of the other guys was also running home and was going the same way for most of the run back home. 19.7 miles. Total in about 2:35. Pretty depleted over last 2 miles, handheld.of water and 2 gels consumed. Oh yeah - New trail shoes broken in - Saucony Peregrine.
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| Ravenna 5 - Red Miles: 5.00 | Saucony Peregrine - Black Miles: 19.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 0.00 | 0.00 | 0.00 | 2.25 |
| AM: shakeout on TM - 2.25 mi. - 20 min.
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| New Balance 870v3 Miles: 2.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 2.50 | 0.00 | 9.00 |
| AM run on TM - lunch at work 5x4:00 hills - 7.5 mph @ 6, 7 , 8.5, 10, and 7 % with 2 min. Flat rec jog. 5 miles total in 41:15.
PM run on home TM - 4miles 34:35
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| Ravenna 5 - Red Miles: 5.00 | New Balance 870v3 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.50 | 5.00 |
| AM lunch TM run - 5miles with 10xstrides - 37:28
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| Ravenna 5 - Red Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.37 | 0.00 | 5.00 | 0.00 | 6.37 |
| PM: Warmer but still snowing. We have had 2 x 4+ inch snows here in southern Indiana in the last couple days. Run in the snow - tried the old Rocky 4 workout with some deep snow running. put on Yaktrax and aimed for the deep spots along unplowed areas of roadway to see how tough it really was (It is). Threshold effort to make 10 minute pace. Average snow depth ~ 4 inches. 6.37mi. total - 1:02:52.
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| Saucony Peregrine - Black Miles: 6.37 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 41.32 | 3.00 | 10.50 | 0.50 | 55.32 |
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| New Balance 870v3 Miles: 14.25 | Ravenna 5 - Red Miles: 15.00 | Saucony Peregrine - Black Miles: 26.07 |
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