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Sprint for the Spirit 5k

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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: 32.30 Month: 103.00 Year: 3294.42
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: 649.17
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
79.605.008.600.5093.70
Blue Triumphs Miles: 66.00Saucony Kinvara 6 - White Miles: 6.00Saucony Omni 13 - Black Miles: 7.00Hoka One Infinite Miles: 10.00
Weight: 148.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.502.000.000.0016.50

AM - Sycamore LTHarr. Lakes Out and back in the grass.  Got a little warm.  Saw a couple folks I knew during run.  Picked it up for about 2 miles near the end.   16.5 miles total - 2:24.

One handheld of Tailwind single scoop and a Lara bar.

Blue Triumphs Miles: 16.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Jude's first day of Preschool- pretty special day for some mommy's daddy's. 

Afternoon run out Carr hill and Back.  11 miles - 1:34

Blue Triumphs Miles: 11.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.005.000.0014.00

AM - TM workout - 10x0.5mi. TH: 10mph up to 10.6 mph for reps. 10mph for last 3 as I started to really struggle. 9mi. total - 59:45

walk at work

PM shakeout after kid's bed time 4.1 mi.  Easy in the grass around the jogging park

Saucony Kinvara 6 - White Miles: 6.00Saucony Omni 13 - Black Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.901.000.500.509.90

AM - TM shakeout at gym - 3mi. jog

walks at work.

Lunch - jog to gym, TM workout: hill build +6xStrides up to 12mph., Strength/Condition - Lunges and Squats, jog back to work.

Blue Triumphs Miles: 3.10Hoka One Infinite Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.400.000.000.0013.40

AM walk jog on TM at gym.  Foam rolling

walks at work

Lunch group run - 5miles around Burkhart loop - Very hot and humid

PM run after kiddie bed time.  3.5 miles around the hood all in grass

Blue Triumphs Miles: 6.50Hoka One Infinite Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.300.000.000.004.30

AM - run on TM at gym.  4.3 miles building up a little bit. 36:46

A good bit of foam rolling after.

walk at work

 

Blue Triumphs Miles: 4.30
Weight: 0.00
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Race: Sprint for the Spirit 5k (3.107 Miles) 00:18:28, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.502.003.100.0024.60

AM - Series 5k Race in town.  4mi. jog over to race down SR 11.  Notice right out of the door that it is humid and rather warm already.

Race went okay: 5:50, 5:55, 6:03.  Definietly an LT effort.  Really working hard for 6:03.  It s amazing the difference in training specificity and the associated results.  I have run this course around 17:30 two times prior to making the rpimary focus ultra training and long runs. 

Followed up race with a good deal of break time chatting with some folks.  Caught up with seom Columbus Run CLub guys after seeing them pass by the finish line.  A couple miles with those guys, and then some mile repeats on the track around Central Middle.  Some football kid yelled at me to put on a shirt, so I decided to go over and run laps around their practice (silently).  Only got 2 reps in, but it was good to put in as many faster miles. 

17 miles total more after race. 

Blue Triumphs Miles: 24.60
Weight: 148.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
79.605.008.600.5093.70
Blue Triumphs Miles: 66.00Saucony Kinvara 6 - White Miles: 6.00Saucony Omni 13 - Black Miles: 7.00Hoka One Infinite Miles: 10.00
Weight: 148.60
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