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Cheerfund 15k

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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
53.752.0012.110.0067.86
Ravenna 4 - Black And Red Miles: 8.0014 - Brooks Adrenaline GTS 14 - Blue Miles: 43.5013 - Brooks Adrenaline GTS 13 - Blue Miles: 6.0012 - Saucony Kinvara 4 - Neon Miles: 10.36
Weight: 153.52
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.502.001.500.0014.00

AM: treadmill run - 8mi. w/ 4x0.5mi. MP - 9mph seemed like enough of an effort this morning.  Last night we drove home from Lexington - it monsooned the whole way.  Very stressful :(

PM: It finally stopped raining, but it has also cooled down by about 20 degrees.  Jog over to the track in the new Adrenaline 14's.  Abbreviated, but much more lively intervals: 4x400m and 4x200m at about mile pace - 79, 76, 80, 78 // 36, 37, 35, 35.   My legs are ready for some work after a decent recovery week last week.  6 mi. total - 41:16.  Loving Adrenalines these days :)

Ravenna 4 - Black And Red Miles: 8.0014 - Brooks Adrenaline GTS 14 - Blue Miles: 6.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

1 PM: Fall weather is here!  55 degrees and sunny.  moderate effort for a 14 miler - Terrace Lake, people trail, downtown, and back - 1:44:04 - feeling pretty good till about 12 mi. - which is okay with me 9 days after marathon.  Goal is 90-100 this week and 100 next week with higher volume of MP stuff next week.

14 - Brooks Adrenaline GTS 14 - Blue Miles: 14.00
Weight: 151.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

OFF - Tail end of the recovery phase from MR Marathon last weekend.  A little beat up after yesterday's moderate 14 miler.  Another long run planned for tomorrow, my weight was awful when I weighed in this evening - I must've put on some muscle! :)

Weight: 157.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
23.500.000.000.0023.50

4:15am - run to work from the house.  It was crisp and clear - about 40-45 degrees and dark the whole way.  I was decked out in my 2 blinking light on the front of my clothes and one light on the back since most of this route is county roads.  So, for 14-15 miles I saw about 10 cars total and it was a wonderful crisp morning with clear skies/stars overhead.  Then, the last 4-5 miles was on SR 11 - a heavily travelled state highway with a couple narrow shoulders.  I took a fall in one of the ditches somewhere in this segment and I had to go number 2 really bad starting about here as well!  That part of the run sucked,  The first gas station I came across had an out of order bathroom... :(   I barely made another mile down to the next available! :) 

All-in-all a encouraging, solid, moderate pace long run this morning.  20 miles - 2:22:57 for a 7:09 average pace.  The middle 10-11 miles were all under 7min., so I was happy about that and how it felt.

http://connect.garmin.com/activity/388204605

PM: sore jog home from unit to house.  3.5 mi. - 27:13

14 - Brooks Adrenaline GTS 14 - Blue Miles: 23.50
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Very sore when tried to go out for the evening run - called it off.

Did some core and leg strength stuff throughout the day at work ~15min.  ~15 min. more of the same stuff before bed.  Weigh in wasn't as bad as I thought it would be :)

Weight: 155.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.001.250.006.00

PM: easy 6mi. - 47:18 -- w/ Jog over to track for stridesx6 and 4x400m  - very sore and not thinking tomorrow is going to go so well...

13 - Brooks Adrenaline GTS 13 - Blue Miles: 6.00
Weight: 153.00
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Race: Cheerfund 15k (9.321 Miles) 00:56:57, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.009.360.0010.36

AM: CR Series 15k in town - over by the fire station across town (part of the new marathon course, actually - 3x5k loops.  PErfect weather in the mornings, now - 45 to 50 degrees and sunny this morning.  This race is interesting because it pairs up teams of 3 (15k relay) with the 15k individual runners.  The race played out almost exactly as I suspected it would place wise, but I ran better than I thought I would.  First 10k to 7.5 miles, I hung with the 2nd place guy.  He gradually pulled away from around 7.5.  I suspect it was an easy pace for him (since he is usually faster).  I don't recall hearing any labored breathing from him.  I kept it pretty even slpit wise, and only wound up with one bad mile.  I have been drinking too much coffee lately, and I suspect this is the reason for some serious GI issues around mile 7.  New fueling plan starting today - less caffeine, and eating a full 3 hours prior to a big workout or race.  It has happened 2 or 3 times now - where I have had a horrible feeling in my sotmach followed by having to go to the bathroom during runs.

15k - 56:57 for a 6:05 avg. - 15k PR ( I can do better!)

Comments(1)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
53.752.0012.110.0067.86
Ravenna 4 - Black And Red Miles: 8.0014 - Brooks Adrenaline GTS 14 - Blue Miles: 43.5013 - Brooks Adrenaline GTS 13 - Blue Miles: 6.0012 - Saucony Kinvara 4 - Neon Miles: 10.36
Weight: 153.52
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