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Week starting May 26, 2013

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Location:

Columbus,IN,US

Member Since:

Jun 13, 2011

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

30 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:

Get back into Ultras. 

8/11/18:  Hot Hot 100k in Morehead, KY

9/8/18: Lake Cumberland Half Marathon

9/22/18: Mill Race Marathon in Columbus, IN

10/13/18: Ind. Trail 50 mile

11/10/18: Tunnel Hill 100 mile

 

 

Long-Term Running Goals:

As many Ultras and adventures in exotic/scenic places as possible (R2R2R in Grand Canyon)

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.  6' tall and fluctuate around 150lbs.  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.

 

Favorite Blogs:

Miles:This week: 0.00 Month: 71.40 Year: 2270.19
Barefoot Running Lifetime Miles: 4.00
Swimming Lifetime Miles: 6.20
Stationary Bike Lifetime Miles: 96.10
Grand Canyon Hiking Lifetime Miles: 71.20
IN State Park Hiking/Trail Running Lifetime Miles: 217.95
Elliptical Lifetime Miles: 81.50
Vilano Road Bike Lifetime Miles: 964.88
17 - Salomon Speedcross 3 - Black Lifetime Miles: 448.96
Vilano Bike On Mag Trainer Lifetime Miles: 125.25
Saucony A5 - Green Lifetime Miles: 119.94
Saucony Peregrine - Black Lifetime Miles: 424.57
Saucony Kinvara 6 - White Lifetime Miles: 584.36
Hoka One Infinite Lifetime Miles: 860.27
Hoka Arahi Lifetime Miles: 937.05
Saucony Iso Lifetime Miles: 71.80
Blue Clifton 4 Lifetime Miles: 747.85
Red Peregrine 7a Lifetime Miles: 66.10
Red Peregrine 7b Lifetime Miles: 127.60
Hoka Clifton 5 Lifetime Miles: 109.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
40.456.097.751.6555.94
Blue Nishiki 10 Speed Bike Miles: 23.06Saucony Kinvara 2 - Black/Gold Miles: 16.20Brooks Glyerin 10 - Blue Miles: 20.5912 - Saucony Kinvara 4 - Neon Miles: 12.15New Balance Trail - Black Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.750.003.000.257.00

AM: 60 degrees - Playing it safe with the hamstring, still, but seems to be better:

2mi. WU with a slow build up to ~5k pace for mile repeats with 0.25 jog recovery

3x1mi. and 4xstrides- 5:44, 5:41, 5:46.  Hesitant to do the strides - so kept them less intense and short: ~15-20sec. at just below mile pace.

7mi. total - 47:49

PM: 6.5miles/25 minutes on the bike with 10 minutes hard pedaling.

Blue Nishiki 10 Speed Bike Miles: 6.50Saucony Kinvara 2 - Black/Gold Miles: 7.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.200.000.000.3011.50

AM: easy 4mi. around the hood with the dawg, w/ 6x15-20sec. strides -- 29:30

Hamstring is doing well

PM: 80 degrees and sunny, with allergies in full sing - easy hour mostly on the grassy surfaces around the local courses - 7.5 miles - 60:00

Brooks Glyerin 10 - Blue Miles: 11.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.700.003.000.509.20

PM track workout - 80 degrees, sunny, and windy:

2mi. WU jog over to track,

4x0.5mi. w/ 0.25mi. rec. jog - 2:47, 2:46, 2:43, 2:40,

4x0.25mi. w/ 0.125mi. rec. jog - 75, 75, 76, 75,

4x0.125mi. w/ 0.125 rec. jog - 35, 35, 36, 35,

CD - jog back home

9.2mi. total - 1:11:11

http://connect.garmin.com/activity/319633063


Saucony Kinvara 2 - Black/Gold Miles: 9.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.006.090.000.007.09

PM bike-run-bike - 85 degrees and sunny today.

Bike 6 mi. easy effort out to Grandview Lake - 25:15,

1.09mi. WU/loosen up the legs from the bike over, 6 mi. @ AT/MP effort on the hills around Grandview Lake loop. 49:14 for the 7.09mi.

Bike 6 mi. easy effort back to house - 22:29


Blue Nishiki 10 Speed Bike Miles: 12.00Brooks Glyerin 10 - Blue Miles: 7.09
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.650.000.000.355.00

New shoes - Saucony Kinvara 4 - I've been a big fan of every shoe in this series (hint, hint Saucony product test people) and these are no exception.  

PM easy 5mi. around the neighborhood with 6x15-20 sec. strides - these started off at just below mile pace and then worked their way down to some decent paces.  36:30 run - total - this needed to be an easy day.

Did some core and stretching stuff before and after.  A little bit of time on the foam roller, too.

Random thought - I only need to improve my marathon time 6 minutes per year to make the Olympic qualifying standard B in time for the 2020 Olympic Trial Marathon... :)  I'll be 39 years old

12 - Saucony Kinvara 4 - Neon Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

PM - raining and about 75 degrees.  Bike over to bike shop to work out a deal to purchase a new road bike - 4.56mi.-24:53.  Ran home in the rain with e camel pack on - easy 7 mi. - 55:47.

PM2 - easy 2mi. jog with the dog - 16:48

Blue Nishiki 10 Speed Bike Miles: 4.56Brooks Glyerin 10 - Blue Miles: 2.00New Balance Trail - Black Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.150.001.750.257.15

This morning's CR 5k got postponed to another day due to weather and flooding.  All I really saw this morning was some light rain...

AM: Random track workout that really just turned in to a buildup into a quarter mile time trail:

3mi.WU w/ strides, Randomness: 0.5mi.-2:18, 0.25mi.-1:06, 0.25mi.-0:57.  The 57 was all out - did a good deal of jogging to recover.  Probably the fastest quarter I have run since high school. Then 1mi. @ 5k effort ~ 6:00 to finish up.

7.15mi. total - 50:25

12 - Saucony Kinvara 4 - Neon Miles: 7.15
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
40.456.097.751.6555.94
Blue Nishiki 10 Speed Bike Miles: 23.06Saucony Kinvara 2 - Black/Gold Miles: 16.20Brooks Glyerin 10 - Blue Miles: 20.5912 - Saucony Kinvara 4 - Neon Miles: 12.15New Balance Trail - Black Miles: 7.00
Weight: 0.00
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