| 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 | | 65.75 | 12.00 | 2.50 | 1.00 | 81.25 |
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| Brooks Ravenna 7 Miles: 40.00 | Brooks Adrenaline 15 - White Miles: 36.25 | Saucony Kinvara 6 - White Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 12.00 | 0.00 | 0.00 | 16.00 |
| TM at Anytime in Col.
2mi. WU, 4x3mi. AT cutting down: started at 9mph mile 1, 9.1mph for mile 2, etc. and took 0.5 mi. rec. jog at 7.5 mph.
reps splits looked like this (in mph):
9.0, 9.1, 9.2
9.2, 9.3, 9.4,
9.4, 9.5, 9.6,
9.6, 9.6, 9.6
9.6 mph was about the limit of AT zone.
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| Brooks Ravenna 7 Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM - 2mi. walk/jog on TM - 22 min. WU for Squats and core circuit - 30 min.
Lunch TM run at gym - 5 mi. - 38:30
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| Brooks Adrenaline 15 - White Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 0.00 | 2.50 | 1.00 | 8.25 |
| AM - 30 min. easy on TM - 3.25 mi.
Lunch - Rowing, Lunges, 1-leg Deadlift, Core Circuit - 30 minutes
PM - Track Tues. - 4x1k @ 5k, 4x400m @ 1mi. (3:38, 3:34, 3:24, 3:23 / 72, 74, 74, 74). 2min. btwn 1k, 1min. btwn 400. Decent weather - actaully ran outside at track with the group. Felt like crap every time I tried to put my foot on the gas...
5 mi. total
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| Saucony Kinvara 6 - White Miles: 5.00 | Brooks Adrenaline 15 - White Miles: 3.25 |
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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 : strength training - Sled Push, Core, Row - 30 min.
Lunch TM run - 4 mi. AT cutdown - 9mph up to 10 mph. 6mi. total - 41:22
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| Brooks Adrenaline 15 - White Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| AM - easy 3 miles on TM with Hill pickup - 30 min.
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| Brooks Ravenna 7 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| PArt 1 of double Long Run - AM work in Seymour to house in Columbus. 55-60 degrees but a strong wind south to north. 21 miles slow, with about 4 miles of pain at the end - 2:51:30. Pretty depleted and dehydrated afterward.
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| Brooks Ravenna 7 Miles: 21.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Part 2 of double LR - AM house to work in Seymour. Beautiful day - 60 degrees and sunny. One bathroom stop. 2 gels, 1 handheld consumed. Only one almost dog attack. Pretty fatigued and sore throughout
20mi. - 2:50:30.
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| Brooks Adrenaline 15 - White Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 65.75 | 12.00 | 2.50 | 1.00 | 81.25 |
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| Brooks Ravenna 7 Miles: 40.00 | Brooks Adrenaline 15 - White Miles: 36.25 | Saucony Kinvara 6 - White Miles: 5.00 |
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