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Bedford Limestone 5k // Red Eye Relay

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Location:

Columbus,IN,US

Member Since:

Jun 13, 2011

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

30 Marathons -- PR - 2:48:53 (Fall 2014)

A bunch of Half Marathons -- PR - 1:19:20 (Aug. 2015 - Converted)

10k - 35:25 (July 2014 - Aided)

5k - 17:28 (Aug. 2015)

1mi. - 4:58 (July 2014 - Track)

Short-Term Running Goals:

Get faster at shorter stuff.  Spend more time at home and quit the "Long Stuff"

Indy Mon. Marathon - 11/4/2017 -- Pacing 3:10 group

Run some good 5, 8, 10k this Fall and Winter

Really train for a road marathon again:  Carmel Marathon - 3/31/2018

 

Long-Term Running Goals:

R2R2R in Grand Canyon

Marathon < 2:45

Half Marathon < 1:18

5k < 17

Keep my Long-term Running Goals consistent for more than a month...   Fail

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.  6' tall and fluctuate around 150lbs.  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: 107.10 Year: 3114.22
Barefoot Running Lifetime Miles: 4.00
Swimming Lifetime Miles: 6.20
Stationary Bike Lifetime Miles: 96.10
Grand Canyon Hiking Lifetime Miles: 71.20
IN State Park Hiking/Trail Running Lifetime Miles: 217.95
Elliptical Lifetime Miles: 81.50
Vilano Road Bike Lifetime Miles: 964.88
17 - Salomon Speedcross 3 - Black Lifetime Miles: 440.86
Vilano Bike On Mag Trainer Lifetime Miles: 125.25
Saucony A5 - Green Lifetime Miles: 104.64
Saucony Peregrine - Black Lifetime Miles: 424.57
Saucony Kinvara 6 - White Lifetime Miles: 569.36
Saucony Omni 13 - Black Lifetime Miles: 648.37
Saucony Ride 9 - Blue Lifetime Miles: 843.51
Blue Triumphs Lifetime Miles: 692.82
Hoka One Infinite Lifetime Miles: 475.47
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.212.1819.600.0042.99
Ravenna 4 - Black And Red Miles: 4.12Vilano Road Bike Miles: 69.28New Balance Trail - Black Miles: 9.75Saucony Kinvara 2 - Black/Gold Miles: 6.40Brooks Glyerin 10 - Blue Miles: 6.2712 - Saucony Kinvara 4 - Neon Miles: 16.45
Weight: 148.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.120.000.000.004.12

PM: 2 hour bike ride (easy pace), easy 30 minutes run, soak in the pool and ice down

bike: 28.04 mi. - 2:00, run: 4.12mi. - 32:56

Its hot again.  That long on the bike is painful on the unmentionables.  Don't know how I'm ever going to get up to 4 and 5 hour rides.

All the same, 2.5 hrs cardio/aero (thought the bike was barely considered as such) on an "off" day is plenty :)

This is supposed to be a "down/recovery week"... we'll see.

Ravenna 4 - Black And Red Miles: 4.12Vilano Road Bike Miles: 28.04
Weight: 147.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.622.182.950.009.75

AM: easy 30 minutes - 3.62 mi. - its hot!

PM: 6 mi. cutdown with a small group in Brown County State Park... hills and heat practice for Red Eye Relay: 8:00, 6:54, 6:46, 6:28, 6:04, 6:37

That last one on the hills and heat was not feeling good at all...


New Balance Trail - Black Miles: 9.75
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM Bike - 86 degrees.  Good day for a XT hard effort.  Recovery week in full effect.  No run today.  Grandview bike and back - 16.72 mi. - 58:25, with 12 mi. hard effort - 36:15 (19.86mph). Going up the 1mi. hill at mile 7 was 15.5 mph while going back down it was 23.5 mph... Max speed - 37.4mph! :)  That was fun  

Vilano Road Bike Miles: 16.72
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.300.003.100.006.40

Pm bike run bike.  Its hot again - 90 degrees in the shade.  Bike over to Northside to run intervals with D. Fisher 6.22 mi. bike - 22:32 min. .  I ran 800m of his 1200m repeats.  In the heat we bowed out at 5 reps.  The pace on the 800s was well out of my comfort zone - I could've maybe done 1.5 more reps...

5x800m - 2:37, 36, 37, 34, 36  The recoveries were pretty much full recoveries, but the pace was barely sustainable for 800m for me. 

4x200m - 31, 35, 36, 34

1mi. or so to cool down

bike to chipotle to pick up dinner and then home - 11 miles - 43:04.  Pushed it for last 6mi. - avg. moving speed > 20mph 

 

Saucony Kinvara 2 - Black/Gold Miles: 6.40Vilano Road Bike Miles: 17.22
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.520.000.750.006.27

AM/PM transportation biking to work carpool and home - 7.3 mi. bike~30min.  Its hot!!

PM: easy 6.27 mi. w/ 6x200m @ 1mi.  - 38,37,37,35,37,37 -- 50:40 total.  Its hotter!!!

300 abs, some PU dispersed throughout the day

 

Brooks Glyerin 10 - Blue Miles: 6.27Vilano Road Bike Miles: 7.30
Weight: 149.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

OFF - Recovery requires actually recovery days

Weight: 0.00
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Race: Bedford Limestone 5k // Red Eye Relay (12.8 Miles) 01:19:00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.650.0012.800.0016.45

AM race in the sunny heat.

5k Race - 18:30 (5:33, 5:53, 6:15, 0:50 for 0.14)

Late PM: Red Eye Relay in Bloomington, IN - first leg at 8p - 0.75 mi. WU jogging and strides.

1st Leg:  3.82mi. - 22:08 (5:30, 6:10, 5:30, 4:57 for 0.82mi.) - net downhill of about 350'.  One portion was so steep downgrade that I ahd to put on the breaks to keep from falling - pace got up to 4:15/mi. pace on that portion.

2.5 hrs later - 2nd Leg:  5.87mi. - 38:15 (7:04, 6:18, 6:25, 6:22, 6:02, 6:02 for 0.87 mi.) - the first mile is a steep climb, and the second mile is still steadily increasing in elevation.  I was toast by the end of this one.

Third leg was run at 1:51am - 4.26mi.-26:29 I'll count this one on next weeks'

 


12 - Saucony Kinvara 4 - Neon Miles: 16.45
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.212.1819.600.0042.99
Ravenna 4 - Black And Red Miles: 4.12Vilano Road Bike Miles: 69.28New Balance Trail - Black Miles: 9.75Saucony Kinvara 2 - Black/Gold Miles: 6.40Brooks Glyerin 10 - Blue Miles: 6.2712 - Saucony Kinvara 4 - Neon Miles: 16.45
Weight: 148.00
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