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Bluegrass 10k

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Location:

Columbus,IN,US

Member Since:

Jun 13, 2011

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

A bunch of 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:

 

5/16: G. Canyon - R2R2RGot It!! (about 13 hours)

6/22: Series 5k - 17:xx   17:47

9/28: Mill Race Marathon - 2:49:xx

11/9: Tunnel Hill 100 - Let's Finish the distance !  

 

Long-Term Running Goals:

R2R2R in Grand Canyon  5/18/19 

Wonderland Trail, JMT,

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:

Miles:This week: 0.00 Month: 177.74 Year: 2719.35
Barefoot Running Lifetime Miles: 4.00
Swimming Lifetime Miles: 6.20
Elliptical Lifetime Miles: 81.50
Vilano Road Bike Lifetime Miles: 964.88
Vilano Bike On Mag Trainer Lifetime Miles: 125.25
Saucony A5 - Green Lifetime Miles: 176.24
Saucony Peregrine - Black Lifetime Miles: 426.07
Saucony Kinvara 6 - White Lifetime Miles: 624.30
Hoka One Infinite Lifetime Miles: 891.17
Red Peregrine Velcro Lifetime Miles: 267.10
Red Peregrine NO Velcro Lifetime Miles: 133.30
Clifton 4 Blue 1 Lifetime Miles: 746.85
CLIFTON 4 Blue 2 Lifetime Miles: 191.78
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
60.146.007.921.0375.09
Saucony Mirage - Black And Red Miles: 4.10Brooks Glyerin 10 - Blue Miles: 14.73Vilano Road Bike Miles: 55.22Saucony Kinvara 2 - Black/Gold Miles: 6.50Brooks Ghost 4 - Blue Miles: 4.0012 - Saucony Kinvara 4 - Neon Miles: 7.41Ravenna 4 - Black And Red Miles: 32.67New Balance Trail - Black Miles: 5.68
Weight: 147.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.350.000.000.257.60

AM - recovery workout: 15 mi. bike - 45:25 - wow, that's almost 20mph! :)  Ridiculous how slow I am on the bike - I was really pushing the effort on most of the ride.  

4.1 mi. easy jog after - 33:19

PM1: 3.5 mi. w/ strides with the dog - 28 min

Saucony Mirage - Black And Red Miles: 4.10Brooks Glyerin 10 - Blue Miles: 3.50Vilano Road Bike Miles: 15.05
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.780.001.360.366.50

AM: 200 abs and some push ups on break at work,

PM: abbreviated hill workout:

WU,

4x[0.12mi. hill / 0.22mi. hill] - LT w/equal jog recoveries back down

+ 6x15-20 sec strides,

CD

6.5 mi. total - 50:00

Saucony Kinvara 2 - Black/Gold Miles: 6.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.810.000.000.429.23

PM - easy run with 6x100m strides . 9.23 mi. total - 1:15:36

PM easy bike ride around the neighborhood - 5.53mi - 19:16

Feeling pretty good.  Bluegrass 10k on Thursday, maybe another race Saturday...

Brooks Glyerin 10 - Blue Miles: 9.23Vilano Road Bike Miles: 5.53
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.650.000.350.006.00

PM: easy 4 mi. with short strides - 33:15

PM2: easy 5 mi. bike -18:00, easy 2 mi. jog with 0.25 mi. pickup - 15:07

Brooks Ghost 4 - Blue Miles: 4.00Brooks Glyerin 10 - Blue Miles: 2.00Vilano Road Bike Miles: 5.00
Weight: 0.00
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Race: Bluegrass 10k (6.214 Miles) 00:36:55, Place overall: 18, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.200.006.210.007.41

AM: Bluegrass 10k Race - 36:55

good weather today - 70 degrees this morning and drizzling

Saw lots of familiar faces from old hometown.  Nathan and I drove down early for this mid size morning 10k in Lexington, KY.  Its usually hot, so it was nice to have good weather.

First 2 miles are flat - 5:55, 6:00

climbing for about 0.5mi. to 0.75mi. of mile 3 - 6:17

Mile 4 is lat again - 5:59

Another shorter and less severe climb for most of mile 5 - 6:05

and then you crest and last 1.22 is downhill and fast! - 5:37, 1:03 for 0.22mi.

a little over a mile warmup with a couple strides for warmup


12 - Saucony Kinvara 4 - Neon Miles: 7.41
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.680.000.000.0019.68

AM: easy ~2 hours: 14 mi.-1:55:39  Mill Race Park and back.  Great weather here recently - overcast and 70 degrees. 

PM: easy 6.43 mi. bike over to Mill Race Park - 22:19,

easy 5.68 mi. run - 47:45 -- mostly in the grass,

6.21 mi. bike back home - 20:04

still beautiful outside - 75 degrees, partly cloudy

oh yeah, almost forgot - did some strength training (squats and lunges) with weights.  and by weights I mean holding Jude in my arms.  So, 3 sets of lunges and squats with 12 lbs, 12 oz.

Ravenna 4 - Black And Red Miles: 14.00New Balance Trail - Black Miles: 5.68Vilano Road Bike Miles: 12.64
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.676.000.000.0018.67

 PM:  Progressive Long Run - 6 mi. AT:

8:01, 7:59, 8:08, 8:12, 8:17, 8:06, 8:24, 7:56, 7:58, 7:28, 7:32, 7:10

6:53, 6:43, 6:40, 6:44, 6:46, 6:35

0.67 mi- 6:02

18.67 mi. total - 2:21:35

http://connect.garmin.com/activity/338360422

Light to medium rain the whole way, which felt good in the 75 degree weather.  Took a bottle of sports drink with me and drank at 6 mi., and then at 12 mi.  Out and back to Terrace LAke out Goeller to Country Club and out SR 46.  The traffic on SR 46 is annoying, even with the wide shoulders, but this one of my favorite courses because of the difficulty of the hills and the scenery of therest of the course.  The course is very hilly, so I was pleased with what the effort level produced. The best thing to take away is that I ran for almost 2.5 hours and ran hard at the end.

I cheated again and weighed myself after the run - 147lbs. !  Right on target :)

PM Bike - (transp.) over to Family Video: 17mi. - 62min.


Ravenna 4 - Black And Red Miles: 18.67Vilano Road Bike Miles: 17.00
Weight: 147.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
60.146.007.921.0375.09
Saucony Mirage - Black And Red Miles: 4.10Brooks Glyerin 10 - Blue Miles: 14.73Vilano Road Bike Miles: 55.22Saucony Kinvara 2 - Black/Gold Miles: 6.50Brooks Ghost 4 - Blue Miles: 4.0012 - Saucony Kinvara 4 - Neon Miles: 7.41Ravenna 4 - Black And Red Miles: 32.67New Balance Trail - Black Miles: 5.68
Weight: 147.00
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