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Luke Elsner 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
65.908.508.100.0082.50
Hoka One Infinite Miles: 52.70Blue Triumphs Miles: 16.50Saucony Kinvara 6 - White Miles: 7.60
Weight: 149.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
31.000.000.000.0031.00

Decent considering still not 100% over sickness. blowing out a lot of snot still.  Cool temps and a great morning for a run.  Grand View loop and some Ppl trail add on miles after to make the mileage.  walking breaks included, but, held it together in the lower 8 minute range for while.  31 miles - 4:29:10.  OTook a bathroom break in the Grandview Woods, where a horsefly also met his untimely demise near by.

Hoka One Infinite Miles: 31.00
Weight: 149.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.900.000.000.003.90

TM walkjog in am at gym.  followed with some foam rolling.  walks at work, and I am pretty beat up after almost being over sickness and LR yesterday.

Blue Triumphs Miles: 2.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.008.502.000.0014.50

AM - TM workout: 6.5 AT Int. Builder - started around 7 min. pace and worked up to 6:15.  Pretty much all over AT range for me right now.  7.6 total - 52:15

walks at work

Lunch run - 2nd part of double: 4 Tempo (?) - running hard on tired legs - 7:17, 6:22, 6:21, 6:30.  CD last mile.  5 miles total - 35:44

Saucony Kinvara 6 - White Miles: 7.60Hoka One Infinite Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.000.000.008.10

AM - TM easy runwalk WU for Str/Cond.: Lunges, Squats, Core, and some PUs  5k - 30 minutes

walks at work.

Lunch run - 5k - 30 minutes.  Good to have some company. 

Blue Triumphs Miles: 3.10Hoka One Infinite Miles: 3.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.300.003.000.008.30

AM - TM workout at gym: 12x0.25mi. LT w/ 0.15mi. mod. rec. jog.  WU w/ 5xstrides, and into intervals: 10.3mph for 0.25mi., 7.5 mph recovery for 0.15 mi. /

10.4mph, 10.5, 10.5, 10.6, 10.6, 10.7, 10.8, 10.9, 11mph

7.4mi. total - 50:15.  Sweating a whole lot.

Blue Triumphs Miles: 8.30
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.700.000.000.006.70

easy AM TM miles at gym - 30 minutes for a 5k is a solid walkjog pace

easy Lunch TM miles - 3.6 miles in 36 min. is also walkjog pace

Blue Triumphs Miles: 3.10Hoka One Infinite Miles: 3.60
Weight: 0.00
Add Comment
Race: Luke Elsner 5k (3.107 Miles) 00:18:14, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.900.003.100.0010.00

AM - seires race in Hayden, IN.  A nice loop around CR cornfield area.  Decent weather - about 65 degrees and a bit humid.  Tim Proctor and I ran together for about 2 miles and then he slowly edged away in mile 3, as I could not hang with a 5:3x pace.  Decent effort for me without a whole lot of 5k specific training this year. 6:03, 5:53, 5:50 splits.  Ran the course before and after with Tim. 

Hoka One Infinite Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
65.908.508.100.0082.50
Hoka One Infinite Miles: 52.70Blue Triumphs Miles: 16.50Saucony Kinvara 6 - White Miles: 7.60
Weight: 149.60
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