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Week starting Mar 09, 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
69.6217.004.230.0090.85
15 - Brooks Glycerin 11 - Blue Miles: 21.58Brooks Ghost 4 - Blue Miles: 15.9113 - Brooks Adrenaline GTS 13 - Blue Miles: 26.31New Balance Trail - Black Miles: 7.0514 - Brooks Adrenaline GTS 14 - Blue Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.855.003.730.0021.58

10AM: Part 1 of double.  Workout is 10-12mi. w/ 5 mi. moderate and 5mi. MP -5to10sec.  Ran over to fairgrounds/school track and did laps.  About 35 degrees and sunny with a slight wind this morning.

Splits: Moderate -- 7:36, :05, :02, :07, 6:44,  MP-5to10 -- 6:17, :18, :15, :19, :15, CD jog back home

11.18 total - 1:16:36 

3PM: Part 2 of of double.  Workout is 10-12 mi. w/ 6x1k LT w/ 3min. mod. jog between.  Same course - ran over to school track and ran loops around fairgrounds and the track,  It was about 45 and sunny - very nice!  The moderate miles were okay, but the k's were tough - It was tough to get the legs moving after this morning's run (I think that was the point)  1k reps were supoosed to be in the 10k pace range: 

3:43, 3:34, 3:37, 3:38, 3:38, 3:35 - looks like that's about a 5:36/mi. pace avg.  Close enough I guess - they were pretty hard, but sustainable at a fairly level effort level. 

10.4 mi. total - 1:12:36

 

15 - Brooks Glycerin 11 - Blue Miles: 21.58
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM1: easy 4 miles around the hood before dinner - 33:18

PM2: easy 6 miles out Terrace Lake and back - 50:38

Pretty dead from yesterday, but it was a beautiful 65 degrees today.

Brooks Ghost 4 - Blue Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.8712.000.000.0022.87

AM: 3.5 mile jog over to work carpool - about 30 minutes.  Headed up to Purdue Campus with a carload of engineers for an annual conference - called Road School.

PM: 19.3 Long Run on Purdue's Campus about mid day - 60 degrees, sunny and windy.  There was a ton of people on campus out and running on the awesome series of paved trails that go all over West Lafayette it seems like.  I started in to the workout not really knowing where I would run 20ish miles (guess I shoulda go ahold of Jason Dodge! :)  )  Workout was 3-4x4mi. @ MP.  I had originally intended for this workout to be on Wednesday, allowing 2 days recovery after the double on Sunday, but took a look at the forecast and decided differently.  Ended up with about a 2 mile WU and got in to 3x4mi. MP w/ 5-10min rec. jogs. 

First rep I still didn't know where I was going and wound up on some muddy trail by the middle of mile 2 and had to turn around - 6:34, 7:03, 6:33, 6:37, jogged a half mile, and then rep 2 was much better - 6:26, 6:24, 6:27, 6:36.  Jog a mile at about 8min. pace and then the last rep felt good and under control until that last couple miles in to the headwind - 6:17, 6:16, 6:24, 6:37.  Pretty dead after that, and jogged back to the Union.

19.32 miles total - 2:15:07

End of the first 4-week block, with the last week spread out over 9 days. 

13 - Brooks Adrenaline GTS 13 - Blue Miles: 22.87
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.440.000.000.003.44

easy 3.44mi. jog home from the Columbus carpool unit after a long day of the second of the Purdue Conference and Indy traffic.  Pretty hurt from yesterday and very poor dietary choices the last 2 days :)

13 - Brooks Adrenaline GTS 13 - Blue Miles: 3.44
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.910.000.000.005.91

PM: easy 5.91mi. out and back from the house - 48:12.  About 35 degreees and windy.  Sore left groin and hip flexor, still.  College Basketball time!!

Brooks Ghost 4 - Blue Miles: 5.91
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.500.0010.00

PM: easy to moderate pace in the wind this afternoon - 65 degrees, though.  10mi. out and back from house to People trail on SR 46.  hard efforts up the hills on the way back, totalling about half a mile in LTish efforts - 1:15:23 total

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.050.000.000.0017.05

AM: easy 4mi. recovery - about 33:50.  Nice day today, but left groin/hip flexor still nagging.

PM1: easy 6 miles recovery pace - 47:42.  Ditto an earlier statement

PM2: easy 3.56 mi. over to Score's sports bar to watch the Cats play in SEC tourney against Georgia - 26:09.  Actually feeling better on this run than earlier.

PM3: had a few beers (4) during the game, chatted with some nice folks having a good time on St. Patty's Day and jogged home.  3.49 miles - 27:39

New Balance Trail - Black Miles: 7.0514 - Brooks Adrenaline GTS 14 - Blue Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
69.6217.004.230.0090.85
15 - Brooks Glycerin 11 - Blue Miles: 21.58Brooks Ghost 4 - Blue Miles: 15.9113 - Brooks Adrenaline GTS 13 - Blue Miles: 26.31New Balance Trail - Black Miles: 7.0514 - Brooks Adrenaline GTS 14 - Blue Miles: 10.00
Weight: 0.00
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