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Sprint for Nick 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
36.480.006.221.0043.70
Blue Nishiki 10 Speed Bike Miles: 66.10Brooks Ravenna 3 - Blue Miles: 21.71Brooks Ravenna 3 - Red Miles: 21.99Swimming Miles: 0.25
Weight: 151.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

The left knee and both achilles tendons/calves were really hurting yesterday.  Felt better today, but figured I needed a day off from running.  

Cross training day - 19 miles on the bike.  Rode out to Harrison Lake and did some loops around the parts I hadn't seen out there.  What a nice ride :)  Beautiful day.  Felt good to do some biking and enjoy the weather.  Will try riding to work Tuesday after I make sure I have the necassary gear for night riding in the morning, as well as the flat tire kit.  Its 20 miles one way, so it should be a fun adventure! 

Easy week this week on the running to get the knee feeling better and let the previous 3 weeks soak in.  Cross training (hopefully some swimming to go along with biking) to hopefully shed some pounds.

Blue Nishiki 10 Speed Bike Miles: 19.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM Run outside: 90 degress, sunny

8 miles easy - 1:07:38 - feeling good, taking it easy...

Brooks Ravenna 3 - Blue Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.680.000.001.005.68

PM workouts: 90 degrees and sunny

   3.36 mi. bike to TLAC to pick up race bibs/pins from Jeff - 12:26,

   3.33 mi. bike home - 12:09

   digging the new biking XT !

   track workout: 2 mi. WU w/ strides - 14:29, 2x800m @ mile pace - 2:18, 2:23 w/ 1 mi. rec.

   easy 1.61 mi. jog home for CD - 14:32

Blue Nishiki 10 Speed Bike Miles: 6.69Brooks Ravenna 3 - Red Miles: 5.68
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

5AM Bike to work:

20.38 mi. from Columbus, IN to Seymour, IN on mostly county roads this morning.  Nice ride!  Half of it in the dark.  The chain actually slipped a lot and came off on CR 950.  Hope that doesn't happen on the busier roads or Sand Creek Bridge!  Several scary parts, but not as bad as I thought it was going to be.  AM ride was slow with several stops -- 1:21:34 (15 mph)

5PM Bike home from work:

20.03 miles Seymour to Columbus, same route in reverse.  Somehow, even with rush hour traffic heavy in parts. the ride home was much better, car wise - everybody seemed to content to be patient when they couldn't get passed -- thanks :) -- also much faster - 1:10:23 (17.1 mph)  IT was pretty fun -- I actually had to pick up the bike when I discovered a newly dug trench in a construction zone I had cut through in the morning :)

The bike is an old clunker that weighs a ton!  I gotta bust my ass to get that thing at 20 mph consistently. 

got home and was a little tight in the shoulders and back, but it felt good to get some good burn in without killing the running legs. 

4mi. easy around the neighborhood - 32:33

 

Blue Nishiki 10 Speed Bike Miles: 40.41Brooks Ravenna 3 - Blue Miles: 4.00
Weight: 151.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy 8 mi. to get the lead out after yesterday's bike ride (and last night's horrible calf cramp :()

 1:02:33 (9:00, 8:04, 7:30's rest of way)

took a couple mi. to get going, but legs felt fresh and ready for another double race weekend (maybe triple, if the wife doesn't care :))

Tomorrow night - 5k in Seymour,IN at 8pm. Sprint for Nick 5k - race that I'm helping to organize for a fellow employee's 9 yr old son recently diagnosed with leukemia.

Saturday morning - 5k in Columbus, start line is 3 miles from the house :)

Chose of 5k or sprint tri in Indy on Sunday!!


Brooks Ravenna 3 - Red Miles: 8.00
Weight: 0.00
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Race: Sprint for Nick 5k (3.11 Miles) 00:18:58, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.003.110.008.31

AM: easy 2mi. run, 10 min. in the pool attempting to swim (backstroke, mostly) - call it about 400m

After hauling/lifting/loading and unloading stuff from 1pm up through race time and marking the course and at 4PM: Sprint for Nick 5k jog of course, I started the race pretty tired...

8pm: Sprint for Nick 5k Race - 18:58

Tom was there and was ahead by his usual cushion for the whole race.  He ran something like 18:15.  It turned out to be sunny still, and in the mid 80s.  The course mostly flat and shaded, but I could feel the day's work in my tired legs.  No big deal.  We raised about $1000 for this kid, so mission accomplished.  :)  Get well, Nick!!

Swimming Miles: 0.25Brooks Ravenna 3 - Red Miles: 8.31
Weight: 0.00
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Race: Run with the Angels 5k (3.11 Miles) 00:18:35, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.600.003.110.009.71

AM: easy 3.3 mi. to race,

5k Race - About 80 people, mostly walkers, in the race.  2 high school kids took off down the hill from the start line on Goeller, so I cautiously stayed back a couple meters.  One came back immediately, and the other slowed a little but built a 50m lead in the first mile.  I was right on the pace I wanted and was feeling last nights race a little, so decided it would be wise to not worry to much about him.  Decent even split run - 18:35 (5:58s)

3.3 mi. back to house.

Plan is to run in PM: WU 1 mi., 8mi. MP, 1 mi. CD

Brooks Ravenna 3 - Blue Miles: 9.71
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
36.480.006.221.0043.70
Blue Nishiki 10 Speed Bike Miles: 66.10Brooks Ravenna 3 - Blue Miles: 21.71Brooks Ravenna 3 - Red Miles: 21.99Swimming Miles: 0.25
Weight: 151.00
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