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Week starting Feb 22, 2015

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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
45.558.503.100.0057.15
17 - Salomon Speedcross 3 - Black Miles: 3.90Ravenna 5 - Red Miles: 48.25Elliptical Miles: 3.00New Balance 870v3 Miles: 5.00
Weight: 151.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.900.000.000.003.90

PM 3.9 miles slow in the snow running - 35:05

17 - Salomon Speedcross 3 - Black Miles: 3.90
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

lunch time TM lunch run - 4mi. 31:50

Ravenna 5 - Red Miles: 4.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.900.003.100.0015.00

AM - easy 3.6 mi. TM - 30 min.

PM: 11.4 mi. w/ 1mi., 0.75mi, 1k, 0.5mi., 0.25mi. LT interval cutdown - 10k down to mile pace with 2 min. rec. btwn.  Icy People trail, but, Danny and Tim left me in the dust.

Ravenna 5 - Red Miles: 15.00
Weight: 152.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

AM: 3.5 mi. TM - 30 min.  Foam rolling, stretching, and core afterward

Ravenna 5 - Red Miles: 3.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.503.500.000.005.00

AM - elliptical before work - 3mi. - 30 min.  Rolling and stretching with some core work after ward

PM - lunch TM - 5mi. w/ 20 min. Tempo - 9.3 mph down to 10.5 mph - 35:15 total.  15 min. of core and rolling after

Elliptical Miles: 3.00New Balance 870v3 Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.755.000.000.0011.75

AM TM run - 30min. - 3.75 mi.

PM TM run - 8mi. w/ 5mi. tempo - 9mph up to 9.7mph on 1%. - 57:15 total. 20 min. of core and leg stuff after. 

-Gym Rat

Ravenna 5 - Red Miles: 11.75
Weight: 151.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

PM: easy 2 hours - 14 miles. Cold and bright snow.  More snow to come tonight.

Ravenna 5 - Red Miles: 14.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
45.558.503.100.0057.15
17 - Salomon Speedcross 3 - Black Miles: 3.90Ravenna 5 - Red Miles: 48.25Elliptical Miles: 3.00New Balance 870v3 Miles: 5.00
Weight: 151.50
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