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"The Melt Down" (3x5k's)

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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
44.000.0012.320.0056.32
Brooks Ravenna 3 - Red Miles: 27.00Brooks Ravenna 3 - Blue Miles: 22.10Blue Nishiki 10 Speed Bike Miles: 12.66Saucony Kinvara - White And Red Miles: 7.22
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AN exhausting day at the lake yesterday.  100 degrees and lost my hat early in the morning, when it blew off - managed to not get sun burned - found some 110 SPF.  Somehow, Tiff still got burned - even applying and reapplying 110.

Easy jog in the evening with the dog. 2mi. - prolly about 10 min. miles.  IT was starting to lighning and thunder

Brooks Ravenna 3 - Red Miles: 2.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

PM run:  Thankfully, it is cooler today - mid 80s.  12 mi. buildup - out to Harrison Lake and back.  I felt exhausted before starting this run, so I'm happy that I made it out the door.  About 8:30-9min. miles for first half and then steadily increased pace up through 11.  Last mile -cooldown.

Brooks Ravenna 3 - Red Miles: 12.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM: rec. miles --

6mi. - 50:10 before dinner,

2mi. - 17:50 after dinner   

Brooks Ravenna 3 - Red Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.003.000.008.00

PM track workout: 90 deg. and sunny

Yasso 800s

2 mi. WU,

6x0.5 mi. w/ 0.25 mi. rec.: 2:57, 2:54, 2:58, 2:52, 2:52, 2:57

1.75 mi. CD

Eventually, I would like this to become 10 reps at 2:50...

Brooks Ravenna 3 - Blue Miles: 8.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

easy run around the neighborhood.  Recovery going well - feeling fresher every day - that sounds strangely like a drug addict :)

6 mi. - 50:15

Brooks Ravenna 3 - Blue Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Off work today - AM easy run: 5mi. - 39:15

PM bike to Mill Race Park and back - 12.66 mi. - 47:20

Blue Nishiki 10 Speed Bike Miles: 12.66Brooks Ravenna 3 - Red Miles: 5.00
Weight: 0.00
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Race: "The Melt Down" (3x5k's) (9.32 Miles) 00:55:01, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.009.320.0015.32

The Meltdown Race - This was fun! Morning races with three 5ks in Shelbyville, IN.  Fortunately, the weather was very good - it really cooled off from the 90s-100s its been all week.  In race 3 it actually started drizzling a little bit, so no real melt downs here :)

3x5k's: 8a, 9a,10a

I actually forgot my watch today :(

1 mile WU jog,

8a: First one went fairly well - A bunch of the younger guys went out too fast on the fisrt mile as usual, and slowly started coming back.  Until that started, though, I was running about 10th.  A couple guys never faded, and were first and second places in all 3 races.  I managed 3rd place in the first of the the three, finishing in 18:23.  This time has become my standard plateau, it seems, and will not improve until I do actually take more time off from racing.

2mi. jog in between to keep the legs loose and the blood flowing,

9a: Second race, was very similar, but another guy stepped it up and actually ran faster than he did the first race, and stole 3rd from me.  I ran a decent 18:3? and finished 4th.

1mi. jog,

10a: Race three I was really feeling it in the legs at about mile 1.5.  I managed barely over 19:00 and placed 5th.

2 mi. CD jog

Saucony Kinvara - White And Red Miles: 7.22Brooks Ravenna 3 - Blue Miles: 8.10
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
44.000.0012.320.0056.32
Brooks Ravenna 3 - Red Miles: 27.00Brooks Ravenna 3 - Blue Miles: 22.10Blue Nishiki 10 Speed Bike Miles: 12.66Saucony Kinvara - White And Red Miles: 7.22
Weight: 0.00
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