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Week starting Jun 26, 2011

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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.

 

Favorite Blogs:

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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
42.6013.506.001.0063.10
Saucony Kinvara - White And Red Miles: 47.20Old Asics Gel Miles: 14.90
Weight: 147.87
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.308.003.000.0016.30

I think God does not want me to run the Bean Blossom Half Marathon! :)

I tried to run it last year and was thwarted by an unexpected road closure.  This year I slept right through my alarm - 3 different times were set to go off!!  Woke up at 6:30 instead of 5:00.

 Oh well - went out and ran pretty good 8 mi. tempo run.  Judging by how hard I was pushing near the end to maintain pace, I should be thankful for oversleeping this morning !! :)

AM run:

1 mi. warmup - 9:30

8 mi. tempo - 54:40 (6:50s)

2 mi. cooldown - 21:08

PM run:

1 mi. warmup - 7:51

3 mi. threshold run - 19:47 - 6:56, 6:31, 6:20

1.3 mi. strides/cooldown - 2 x 100m pickups

Saucony Kinvara - White And Red Miles: 9.00Old Asics Gel Miles: 7.30
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.600.000.000.007.60

PM Runs:

5pm - slooooow 7.6 mi. - 1:11:03 (9:21)

Old Asics Gel Miles: 7.60
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.401.001.001.007.40

PM Track - semi-workout:

2 mi. warmup

1 mi. Threshold - 6:30, 0.25mi. recovery jog

1 mi. Pickup - 5:49, 0.5 mi. recovery jog,

1 mi. MP - 6:48,

1.65 mi. cooldown

total = 7.4 mi, 1 hour

 


Saucony Kinvara - White And Red Miles: 7.40
Weight: 147.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.002.001.000.005.00

Had a nice 3 hr. nap today - Late PM Treadmill run afterward (1% incline) - 5 mi. - 1 mi. 7mph, 2 mi. 7.3mph, 8.3mph, 8.6, 0.5 @ 9mph, 0.5 @ 9.3mph

 8:34, 8:13, 7:13, 6:58, 3:20, 3:14

Saucony Kinvara - White And Red Miles: 5.00
Weight: 149.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.600.000.000.0019.60

7pm start time - Slow 19.6 mi. Columbus Out and Back Route - 90 deg start, 75 deg. finish

Waters/gatorades that were set out along course were stolen...

Anyway, Nathan and I got the mileage in:  19.6 mi. - 2:50:31 (8:42/mi.)

Splits:

8:17, 8:00, 8:08, 8:23, 7:58, 8:48, 8:38, 9:05, 9:34, 8:57, 9:04, 9:16, 9:23, 8:43, 8:47, 9:20, 8:32, 9:22, 7:19, 0.6 in 4:50

Saucony Kinvara - White And Red Miles: 19.60
Weight: 147.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.702.501.000.007.20

10 k treadmill ladder workout - start @ 7mph, increase to 9.1 mph through 5 mi., 1.2 mi. cooldown @ 7 mph

 

Total time 6.2 mi. in 46:24 (7:28s)

Saucony Kinvara - White And Red Miles: 6.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off - Lake Cumberland

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
42.6013.506.001.0063.10
Saucony Kinvara - White And Red Miles: 47.20Old Asics Gel Miles: 14.90
Weight: 147.87
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