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Week starting Jul 06, 2014

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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: 0.00 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
76.330.003.112.2481.68
Ravenna 5 - Red Miles: 20.0015 - Brooks Glycerin 11 - Blue Miles: 47.37Vilano Road Bike Miles: 15.6017 - Salomon Speedcross 3 - Black Miles: 14.30
Weight: 145.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

AM long run - 70 degrees and overcast - decent weather.  Feel okay after a hrad effort yesterday.  20 mi. in 2:32:46.  Felt comfortable and easy until about 17 miles at 7:30 pace.  Ate a couple gels and had some sports drink throughout.  New Ravenna 5's are awesome.

Ravenna 5 - Red Miles: 20.00
Weight: 145.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.850.000.000.003.85

PM: easy 3.85 miles home from Walmart - 30:30.  Left my car there to have valve stem replaced.  Again, they surprise me and tell me there is nothing wrong iwth the tire whatsoever and were able to put air in it.  Fun little course home through an active construction zone - reconstruct/realign of Carr Hill Dr.

15 - Brooks Glycerin 11 - Blue Miles: 3.85
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.840.000.002.2411.08

AM easy run around the neighborhood before work.  Dark skies with a lot of heat lightning made for a cool little jog this morning. 5.09 mi. - 44:52

PM: Track Tuesday - big group, warm weather, kids on infield for football practice sitting in lane 1.  workout was 12x300m @ mile pace w/ 100m rec. jog.  At 5:00/mile pace, this workout became difficult quickly after rep 7 - 59, 59, 59, 57, 57, 57, 60, 60, 59, 61, 62, 62.  The short jogging rest made these tough.  Hot, humid, and sunny was a big difference from this morning's weather.

 

15 - Brooks Glycerin 11 - Blue Miles: 11.08
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.440.000.000.0010.44

AM Sunrise Shakout - 4 mi. easy before work this morning - about 8:30 pace.  Biometric Screening today at work, so no breakfast (coffee) til after that :(  Wow - all the vitals look good.  Blood Pressure and cholesterol are even good.

PM - easy run over to Mill Race Park the long way - met the wife and kid for some swing time at the playground.  6.44 mi. - 51:04

15 - Brooks Glycerin 11 - Blue Miles: 10.44
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM: easy 2 miles slowly around the neighborhood - Sunrise Shuffle.  I'm hurting and need to take PM off from running.

PM: moderate effort on the bike - 15.6 miles - 55:27

wise decision taking off from running.  Running to work in morning - easy paced long run starting at 4:30am

Vilano Road Bike Miles: 15.6015 - Brooks Glycerin 11 - Blue Miles: 2.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

4:30am Long run - easy pace and the temp is in the 50s.  Dark most of the way and the County has decided to chip seal the roads (seemed like every road along my route), so loose gravel everywhere.  Even with headlamp on super bright mode this morning, cars seemed to be having trouble spotting me until they were pretty close.  Got alittle scary a couple times.

Had to duck in to a more sparsely populated area of a corn field for a pit stop - gross, but necessary.  20 mi. - 2:36:17.  Still noticing a couple nagging spots, mostly on left leg.  Stopped at Walmart for some nanas and protein drink.  The cup pot of coffee I'm drinking at work is wonderful this morning.

15 - Brooks Glycerin 11 - Blue Miles: 20.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.200.003.110.0014.31

AM: 5k race on Brown County XC course - cool trail with 1k's marked.  Having never run cross before, this was a fun experience.  solid effort and time on some root infested turning paths through the woods - 18:19 for 5k.  pretty even splits.  easy trail running with Quaff guys afterward - about 10 miles or so.

17 - Salomon Speedcross 3 - Black Miles: 14.30
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
76.330.003.112.2481.68
Ravenna 5 - Red Miles: 20.0015 - Brooks Glycerin 11 - Blue Miles: 47.37Vilano Road Bike Miles: 15.6017 - Salomon Speedcross 3 - Black Miles: 14.30
Weight: 145.00
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