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Week starting Jul 20, 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
83.6911.005.500.50100.69
Vilano Road Bike Miles: 30.5015 - Brooks Glycerin 11 - Blue Miles: 50.4916 - Saucony Kinvara 3 - Black/Red/Neon Miles: 11.20Brooks Ghost 4 - Blue Miles: 22.0012 - Saucony Kinvara 4 - Neon Miles: 10.0014 - Brooks Adrenaline GTS 14 - Blue Miles: 7.00
Weight: 147.55
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.198.000.000.0023.19

AM Long Run: 60 degrees and foggy this morning at 8:30a when I left.  Felt pretty good weather wise to start - sun came out about 2hrs in to the run and heated things up immediately.  Started off pretty sore and tired in the legs.  Feeling a little heavy at the start.  Easy 7 mi. over to Mill Race Park for some MP/AT loops in a nice mostly shaded park - its a net zero approximate mile loop around the park street, through the covered bridge and back across sidewalk to the park entrance.  workout was goin to be 3x3mi. AT/MP.  First one was a bit slow, second felt a little too strained, but was on MP, and also carried over in to the last rep where I tried to hammer it and was in the 6:40's by mile 2 with some heat building as the sun came out, and shut it down.

3mi. AT - 6:31, 6:36, 6:37, 5 min. rec. jog,

3mi. MP - 6:28, 6:32, 6:25, 7 min. rec. jog

2mi. MP - 6:20, 6:41, shut it down - got hot and well out of AT zone,

7 mi. back home - felt pretty solid after a mile or so recovery pace post workout loops

23.19 mi. total - 2:51:00

PM: easy bike ride across town and back to return a movie.  Enjoyable ride - 17mi. - 1:07:27

Vilano Road Bike Miles: 17.0015 - Brooks Glycerin 11 - Blue Miles: 23.19
Weight: 144.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.100.000.000.0014.10

AM: easy 5 mi. - 44:45.  Great weather this morning - another fine addition to the Sunrise Shakeout series.

PM: very sluggish evening run - could feel the ridiculous amount of sodium I ate today :(  Not a good feeling.  a couple miles in that worked itself it out and had a nice easy run -9 mi. out and back on a new section of road - Carr Hill and Youth Camp extended out past some nice neighborhoods and in to the country.  9mi. - 1:16:40

15 - Brooks Glycerin 11 - Blue Miles: 14.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.700.003.500.0011.20

PM Track Tuesday:  HighSchool XC has started in Indiana, so half the Quaff guys were gone today (coaches)  Some other usually peeps showed up, but it was solo in the heat tpday for me:  7x800m @5k w/ 400m rec. jog. (2:45, 51, 51, 48, 46, 47, 45). Very hot - 90 degrees really played havoc with me on the last 2 reps.  1 mi. WU, 5 mi. CD easy jog with some of the other people - they showed me a brand new part of the People Trail system that I had never known to exist - awesome - probably the best prtion of the trail in the city.

11.2 mi. total - 1:26:30 total

16 - Saucony Kinvara 3 - Black/Red/Neon Miles: 11.20
Weight: 149.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.200.000.000.0013.20

AM: easy 4 miles - very slow in some humidity - about 9 min. pace

PM: easy run up to Menards and back.  Wore hydration pack and carried some small items to return for refund.  As soon as I stepped out the door, it started raining.  Fortunately the return items stayed dry.  I didn't ofcourse, but it actually was pleasant - nice and refreshing if not for the pack irratating rubbing. 

Started the conversation with the Quaff people about Badwater135... wow.  Anybody on here (who happens to read my blog) ever done that crazy thing?  Having only completed a 50 miler, I'm thinking I have alooong way to go training and planning wise before even considering this as a reality.

Anyway, 9.2mi. - easy 78:3x 

15 - Brooks Glycerin 11 - Blue Miles: 13.20
Weight: 147.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.002.000.0012.00

PM: 12 mi out and back with a 5 mile cutdown thrown in the middle.  Pizza Hut Buffet for lunch (almost ate the whole buffet) really hurt me - cutdown was 6:58, 6:36, 6:33, 6:11, 5:55. great weather and feeling pretty good after the run.  12mi. total - 1:28:22

Brooks Ghost 4 - Blue Miles: 12.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - Tipton Marina and back - easy 10 miler - 1:22:48.  55 degrees this morning - nice!  In the middle of the Tipton Lakes neighborhood, right around my usual turn around spot, 2 deer hopped up out of a little gulley by the road and went across the road right in front of me.  Nice to see that.

 

Brooks Ghost 4 - Blue Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.500.000.000.5017.00

AM: easy pace - great weather - about 70 degrees and overcast.  Loops around fairgrounds and neighborhood.  8 x 10-15 sec. strides - picked it up to about 90-95%.  Enjoying being able to handle the higher mileage without feeling dead on these easy runs.  No racing until Aug. 9th 5k - I think that will help with handling the volume.  10mi. - 1:18:53

PM1: moderate effort on the bike for 50 minutes - about 13.5 miles - 'Mill Race Park and back

PM2: easy 7 miles to get 100 for the week - 60:53.  Barely beat the storm.  A couple lightning flashes on the way home moved me along.  5 pieces of papa johns pizza in your stomach make you slower.

12 - Saucony Kinvara 4 - Neon Miles: 10.00Vilano Road Bike Miles: 13.5014 - Brooks Adrenaline GTS 14 - Blue Miles: 7.00
Weight: 149.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
83.6911.005.500.50100.69
Vilano Road Bike Miles: 30.5015 - Brooks Glycerin 11 - Blue Miles: 50.4916 - Saucony Kinvara 3 - Black/Red/Neon Miles: 11.20Brooks Ghost 4 - Blue Miles: 22.0012 - Saucony Kinvara 4 - Neon Miles: 10.0014 - Brooks Adrenaline GTS 14 - Blue Miles: 7.00
Weight: 147.55
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