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Arc's I Can! 5k

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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
17.868.7111.250.7538.57
Saucony Guide 7 Miles: 19.35New Balance 870v3 Miles: 19.23
Weight: 153.73
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Easy 2 mi. Shakeout

Saucony Guide 7 Miles: 2.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.002.003.000.007.00

lunch - 30 minutes of circuits: PU, core, rowing machine, squats and lunges.  Heart rate got up and stayed up.

PM: evening - 60 degrees and sunny with some wind.  3 x TH efforts - 2, 2, 1 mi.  Pretty slow.

7mi. total - 50:20

Saucony Guide 7 Miles: 7.00
Weight: 155.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.620.004.620.257.49

PM - Track Tues. - 2k,400 / 1200,400 / 1k,400 / 2k,400 - Alt. between 10k and 1mi. pace

This was about 5:40 pace and 5:10 pace.  Last 400 was 70s.  Great group today.  I fell off near the end of the longer intervals.  5:40 probably a bit faster than my 10k pace.

A bunch of people out in the nice weather today.  Windy, but, sunny, and 60 deg.

7.5 mi. total - 49:37

 

New Balance 870v3 Miles: 7.50
Weight: 153.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Lunch time circuits at gym - 30 minutes.

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM easy 6 miles 

Saucony Guide 7 Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.350.000.500.504.35

PM:  Warm, but, rainy.  30minutes with 8x200m at Southside Elem. track.  Started at 1mi. pace  and cut down to all out sprint on last one.  35 sec. down to 26 sec.  

Saucony Guide 7 Miles: 4.35
Weight: 152.60
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Race: Arc's I Can! 5k (3.107 Miles) 00:17:54, Place overall: 3, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.896.713.130.0011.73

AM - Series 5k Race.  About 40 degrees and sunny this morning.  Got there early and put in some MP miles before the race.  WU 1.63 miles, then ran the course plus some additional side roads at MP - 4.5miles in 29:15.

~5 minute recovery walking around and chatting, toe the line, and into 5k race.  Felt like good controlled pace/effort for mile 1 - 5:35.  Alone in 3rd.  Mile 2 - I struggle with 5:41.  It shows in mile 3 - 5:56.  Good kick with 5:14 pace for partial. 0.13 - 0:41.

~5 minute recovery walking around and chatting with 1st and 2nd place guys.  2nd place guy is from Utah - Jordan Elliss.  Luke won in 16:47.  He and I put in some more miles after the race at around MP (my MP)  - 2.2 miles - 14:40.

11.7 miles total   

New Balance 870v3 Miles: 11.73
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.868.7111.250.7538.57
Saucony Guide 7 Miles: 19.35New Balance 870v3 Miles: 19.23
Weight: 153.73
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