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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:

37 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:

10k and 5k's to get back into the swing of thing this summer

Sept. 21:  Mill Race Marathon - Under 3:00.  LET's GO!  

 

Long-Term Running Goals:

R2R2R in Grand Canyon  5/18/19 

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.

 

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Barefoot Running Lifetime Miles: 4.00
Swimming Lifetime Miles: 6.20
Elliptical Lifetime Miles: 81.50
Vilano Road Bike Lifetime Miles: 1216.95
Vilano Bike On Mag Trainer Lifetime Miles: 277.85
Red Peregrine Velcro Lifetime Miles: 314.94
Red Peregrine NO Velcro Lifetime Miles: 171.83
Saucony Kinvara 11 Lifetime Miles: 237.33
Blue Arahi 4.2 Lifetime Miles: 662.17
Nordictrack TM Lifetime Miles: 358.98
Hoka Bondi 7 Lifetime Miles: 325.22
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
65.358.006.200.5080.05
Saucony Kinvara 5 Miles: 26.95New Balance 870v3 Miles: 9.2012 - Saucony Kinvara 4 - Neon Miles: 8.4016 - Saucony Kinvara 3 - Black/Red/Neon Miles: 17.10Saucony Kinvara 6 - White Miles: 11.70
Weight: 145.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.550.000.000.0018.55

AM Long Run.  Jog from house to TLAC to meet Fisher for 12-14 miles moderate (for me).  Met up with Dwayne, also, after about a mile and ran with him for a few miles until he split off at Mill Race.  Ran around downtown and back through Mill Race and back to TLAC.  Averaged about 7:00 for 10 miles of the run.  Felt easier than it has been at taht pace.  Having good conversation seems to lighten the effort.  18.55 total - 2:18:50.

Saucony Kinvara 5 Miles: 18.55
Weight: 145.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.000.000.006.10

Lunch run from work.  6.1 miles easy - 48:55.  Humid, but, fairly cool and cloudy.  A few sprinkles.

New Balance 870v3 Miles: 6.10
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.108.002.500.5015.10

Reading Eat and Run by Mr. Jurek, and getting inspired... dietary choses have improved.

Part 1 of Tuesday Double - Lunch run at a 1 mile loop around Silver Creek TWP Park in Sellersburg, IN after Parternering Meeting for I-65.  Almost exactly 1 mile around the paved loop.  A couple of brief, but steep hills.  7.5mi. MP (Goal Pace) - kept it around 6:15 avg.  Anything faster than 6:15 right now quickly approaches sub-AT effort.  Encouraging and feeling much closer to fitness goal, but, if I were to go out and attempt 26.2 at 6:15 right now, bad things would happen. 

Part 2 of Tues Double - Track workout at CEntral Track.  5x0.5mi. LT - TH, 4x200m max

Intended on more 1/2 mile reps, but, started really straining on rep 4 and 5.  Recovered and ended up with some controlled pickups - 200m.  Pretty hot on the track this evening sprinklers pointed toward the track kept me alive.  Definitely feeling Part 1 of the day, but, that's the point of these, I guess.  Kept the halves under 3 min. at least.   

12 - Saucony Kinvara 4 - Neon Miles: 8.40
Weight: 143.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.100.000.000.003.10

Lunch Run - slow 30 minutes - really hurting from yesterday.  This is looking like a recovery day.

New Balance 870v3 Miles: 3.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.400.000.000.008.40

Lunch Run at Muskatatuck - 8 miles out and back on thegravel road that cuts through the length of the park.  Beautiful day - 65 degrees and sunny, but, mostly shaded roadway.  About an hour

Saucony Kinvara 5 Miles: 8.40
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.100.000.000.0017.10

Off work - so, later AM run from house, downtown, some of Mill Race Course, and back home.

17.1 mi. LR at right around 8 minute pace.  Still feeling fatigue and pains/soreness in the legs - 2:18:20

16 - Saucony Kinvara 3 - Black/Red/Neon Miles: 17.10
Weight: 144.60
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Race: Sprint for the Spirit 5k (3.107 Miles) 00:17:29, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.003.700.0011.70

AM 5k Series Race in town.  4 mile jog from the house to the course.  About half a mile pickup to get the heart rate up after registering.  Beautiful morning - sunny and about 55-60 degrees with low humidity.  Flat course and usually one of the series races I target as a PR effort.  Toyed with making today a WU for the half marathon tomorrow, but, knew I wouldn't be able to resist. 

Pretty good, but, still ran into the same stomach sickness around mile 2-2.5 that continues to plague me as my heart rate gets high.  Without that, I'm thinking the big break through at 5k would've happened.  5:41, 5:33, 5:34, 5:14 pace for last partial - 17:28.  4 mile jog home.  A little sore and painful in the left leg usually sore spots.

Saucony Kinvara 6 - White Miles: 11.70
Weight: 146.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
65.358.006.200.5080.05
Saucony Kinvara 5 Miles: 26.95New Balance 870v3 Miles: 9.2012 - Saucony Kinvara 4 - Neon Miles: 8.4016 - Saucony Kinvara 3 - Black/Red/Neon Miles: 17.10Saucony Kinvara 6 - White Miles: 11.70
Weight: 145.15
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