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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
60.039.006.950.0075.98
CLIFTON 4 Blue 2 Miles: 70.98
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.509.000.000.0010.50

AM Workout: 9AT struggling with 7 minute pace.  Wonderful.  10.5 total - 1:16:48

CLIFTON 4 Blue 2 Miles: 10.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.700.003.000.0010.70

Lunch workout: 10k paced Ladder: 400, 600, 800, 1k, 800, 600, 400.  Very hot and himid at the track at noon today.  8.6 total - 68:28

walks at work

CLIFTON 4 Blue 2 Miles: 10.70
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.200.000.800.008.00

Lunch Run w/ 8xPickups (20-20 seconds hard running).  7 miles total - 60 minutes

walk at work.  

CLIFTON 4 Blue 2 Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.000.000.000.0022.00

walk at work am. 

Run home from Seymour to Columbus.  Started at 1pm, and felt pretty strong most of the way.  The water fountain at the fire station on CR400 was a life saver.  21 miles - 3:04:50

CLIFTON 4 Blue 2 Miles: 21.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.700.000.000.008.70

easy recovery jogs to and from the Columbus Unit.  Pick up and drop off of car for work.  about 3.8 miles one way.  walked with the family in the evening, which is always an adventure.  Sawyer fell and skinned his knee.  

CLIFTON 4 Blue 2 Miles: 7.70
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.000.000.009.10

Lunch run around the big loop.  7.1 miles - 1 hour.  pretty warm weather.  

walks at work

CLIFTON 4 Blue 2 Miles: 7.10
Weight: 0.00
Add Comment
Race: SoL 5k (3.107 Miles) 00:19:11, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.830.003.150.006.98

AM series race: 5k - 19:11  Ran by myself in 2nd place, and struggled with 6:00 pace in the last mile. 

6:02, 5:54, 6:17, 1:01 for partial.  The last mile has the hills, but, I have really missed this piece of my fitness after going away from the quality track owrkouts I had for a couple of weeks in July.  Mill Race Marathon in a week and then onward and upward to the Tunnel Hill 100 miler in November.

CLIFTON 4 Blue 2 Miles: 6.98
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
60.039.006.950.0075.98
CLIFTON 4 Blue 2 Miles: 70.98
Weight: 0.00
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