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Week starting Jul 22, 2012

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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
55.733.007.000.7566.48
Brooks Ravenna 3 - Red Miles: 50.48Saucony Kinvara - White And Red Miles: 8.00Swimming Miles: 0.19Blue Nishiki 10 Speed Bike Miles: 34.50Brooks Ghost 4 - Red Miles: 8.00
Weight: 147.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.383.000.000.009.38

am: 3.33 mi. easy w/ dog,

Nooner: 45 minute core/plyo "Boot Camp" drills, 2.05 mi. - heated up today ~95deg.

8:30pm: 1mi. WU, 3mi. MP buildup (6:53, 6:46, 6:36)

Brooks Ravenna 3 - Red Miles: 9.38
Weight: 150.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Nice and Easy recovery 8 mi. - Tipton Lakes and Back, about 9 min. miles

Brooks Ravenna 3 - Red Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.004.000.008.00

90 degrees and humid today here in Indiana.

PM Track workout:

1.5 mi. WU,

8x0.5mi. w/ 0.25 mi. rec. jog (2:51, 2:52, 2:48, 2:50, 2:52, 2:53, 2:55, 2:52) 

0.5mi CD

Targeting 2:50:00 marathon in the fall, so still a little slow on these.  Need to hit 10 of these under 2:50 several times before Sept.

Saucony Kinvara - White And Red Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Its super hot today (about 100) and sunny - UV must have been about 10, because I burned in the hour I was out today. 

Slow 2.8 mi. - 27:40, over to Terrace Lake for open water swim - ~300m out to dock and back. The water felt great in the rather oppressive heat, but I was a little timid.  The only real significant open water swimming I had done was at Lake Cumberland (after more than a few Bud Lights :)

I've signed for my first tri - Its a week and half from now, so I figured I'd better get some open water swimming experience! :)  I was exhausted after 8 minutes, partially because my adrenaline was pumping from all the snake holes I saw walking up to the water :( but mostly because I am a horrible swimmer - no freestyle breathing pattern for me, all head above water :)

Anyway, after I got my shoes back on and caught my breath, a slow 2.8 mi. back to the house - 24:20,

and then another 2.4 mi. with the dog after some much needed hydration - 21:51

Swimming Miles: 0.19Brooks Ravenna 3 - Red Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.000.000.005.10

PM run - nice weather today - much cooler and overcast.  Easy 5 mi. - 46:15, easy 6.5 mi. bike - saving it up for tomorrow's long run... 

Blue Nishiki 10 Speed Bike Miles: 6.50Brooks Ravenna 3 - Red Miles: 5.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Starting to love this work schedule - being off on Friday's - 

AM LSD: Grandview Lake and Back - this is my new favorite course - it goes out 6 miles on low volume CR's to a lake community.  Its fairly hilly, but good scenery.

Anyway, really slow today, but got the mileage in.  I really started struggling near the end.  I think totally due to dehydration.  The tank hit empty at about 14...and had to make a bathroom stop in the woods around the lake - zero poison ivy to report :)

18 mi. - 2:38:31

PM: 2 mi. easy after dinner w/ dog -- night run :)

Brooks Ravenna 3 - Red Miles: 20.00
Weight: 144.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.003.000.758.00

AM: 4 mi. bike over to Tipton Marinato meet Nathan (Freyguy), 24 mile bike ride with Natedawg :).  Took a nice ride around the Grandview Lake, Tipton Olympic Dist. Triathlon Course.  He is very graciously letting me borrow his super fast and light racing bike for the Sprint Triathlon next weekend.  Got to kind of test it out today for a couple miles.  Looking forward to riding this this week and in the race next Saturday.  Good XT workout and nice ride! 

PM: New shoes - Brooks Ghost 4 at Dick's store in Greenwood.  Silly to spend an extra 20 dollars on Ghost 5 when my size and fit in Ghost 4 is sitting rt. next to them.

8mi. - 2 mi. easy w/ dog - 17:38,some light core and leg work after dropping the dog off,

3 mi. buildup threshold run (6:15, 6:03, 5:55),

1 mi. rec. jog, 3x0.25mi. strides (78, 82, 74), 1 mi CD

Blue Nishiki 10 Speed Bike Miles: 28.00Brooks Ghost 4 - Red Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
55.733.007.000.7566.48
Brooks Ravenna 3 - Red Miles: 50.48Saucony Kinvara - White And Red Miles: 8.00Swimming Miles: 0.19Blue Nishiki 10 Speed Bike Miles: 34.50Brooks Ghost 4 - Red Miles: 8.00
Weight: 147.00
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