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SOL 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
50.502.507.600.0060.60
Saucony Peregrine - Black Miles: 11.00Blue Triumphs Miles: 16.90Hoka One Infinite Miles: 27.90
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.700.000.000.0011.70

am - run in the park with Danny Webb. He came back from Cali for the weekend.  11 mi. mostly road - 1:35.

pm  walk around the neighborhood with family.  nice weather

Saucony Peregrine - Black Miles: 11.00Blue Triumphs Miles: 0.70
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.300.003.000.0014.30

AM - TM run at gym - 5.6 miles with some intervals of mod. hill variety. - 43min.

walks at work and at playground

Lunch TM workout.  jog over to gym and around outside, and hopped on TM for workout:

3x1mi. LT:  5:55, 5:30, 5:25  Cutdown on each one - 8.7mph up to 12mph, 9.5 upto 12mph, and 10 mph  to 12mph 

Jog back to work to CD

Hoka One Infinite Miles: 13.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

TM + missing outside miles in the am - 4.3 miles. walks at work also. 

Hoka One Infinite Miles: 4.30
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.500.000.006.50

TM - Mod. interval AT builder: 2min. at AT / 2 min. jog.  6.5 total - 52:02

Blue Triumphs Miles: 6.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.300.001.500.008.80

AM - TM workout: 6x0.25mi. ctdwn -started at 11mph, ended with last 2 reps at 12mph.  Recovery of 0.15mi. btwn.  This was pretty close to 1 mi. pace effort. 

5mi. total - 36min. 

Lunch run/ Str.Cond. - jog over to gym, 20 minutes of rowing and core actvities, jog back to to work.

walks at work. 

Blue Triumphs Miles: 5.00Hoka One Infinite Miles: 2.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.700.000.000.004.70

easy walk jog on TM in AM

walks at work

Blue Triumphs Miles: 4.70
Weight: 0.00
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Race: SOL 5k (3.107 Miles) 00:18:17, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.003.100.008.10

Series 5k across town.  5:38, 5:49, 6:06, 0:42.  Good workout and fitness test - 18:17 is okay right now.

Hoka One Infinite Miles: 8.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
50.502.507.600.0060.60
Saucony Peregrine - Black Miles: 11.00Blue Triumphs Miles: 16.90Hoka One Infinite Miles: 27.90
Weight: 0.00
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