| 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 47.50 | 1.00 | 2.00 | 0.00 | 50.50 |
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| Elliptical Miles: 2.00 | Saucony Ride 7 - Black Miles: 12.30 | Brooks Adrenaline 15 - White Miles: 25.00 | Saucony Kinvara 6 - White Miles: 13.20 | Stationary Bike Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off - In some pain - Mostly Quads.
Lifted "weights" - Bench 5x5reps at 95 lbs, 3xpullups (assisted), 2x3:00 row, core (planks), 3xpull (back machine)
about 30 minutes total.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 mi. elliptical WU, 2mi. on TM.
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| Elliptical Miles: 2.00 | Saucony Ride 7 - Black Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 1.00 | 2.00 | 0.00 | 11.30 |
| AM - TM run at gym before work: 6 mi. w/ 3 mi. progressive. Ended up at about MP. 6mi. - 47:05
PM - TM lunch workout: jog over to gym 1mi., and hopped on TM for : 5x3:00 hills - 6%@8mph. Jogged back to work.
I'm feeling pretty good. Time to put in a couple of good weeks.
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| Saucony Ride 7 - Black Miles: 5.30 | Brooks Adrenaline 15 - White Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM TM run at gym - Walked half a mile to WU. My legs were very tight and a little sore. 5 miles - 43:13. 4 Sets of Squats and lunges afterward. Heavy Squat was painful.
Lunch Workout - run over to gym, 3.2 miles on TM - easy pace. Core work for 10 minutes, jog back to work. 5mi. total
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| Saucony Ride 7 - Black Miles: 5.00 | Brooks Adrenaline 15 - White Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.20 | 0.00 | 0.00 | 0.00 | 13.20 |
| WU w/ some walking and then running on TM. 30 minutes of Random strength circuit: Bench, rowing, core, 1-leg deadlifts
Lunch run (long lunch) - beautiful outside for October in Indiana - 70 degrees and sunny. I ran with my nipples out, for sure. Ran from work to "Seymour 5" sign on SR 11. Had intended to run all theway home, but, again, felt wise about turning around. Lingering soreness and fatigue from recent increased volume and activity. 11.2 miles total - 1:34:36
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| Saucony Kinvara 6 - White Miles: 13.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Legs are very sore (Hamstrings & glutes)
AM: 15 min. spin on bike trainer at gym WU,
Getting serious about some strength training:
(Pull ups (assisted)x6) x3,
Shoulders: 3x15-20 lbs for each of (8xfront raise, 8xbutterfly raise, 10xoverhead)
Weighted Lunges: 3x8 (25lb dumbells overhead at top of forward lunges)
Legs are very sore (Hamstrings & glutes)
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| Stationary Bike Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM Long(ish) run - 14miles slow - about 2 hours. about 65 dgrees, humid, and a little bit of sprinkle here in IN. 3 pee stops :(
Poor diet yesterday.
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| Brooks Adrenaline 15 - White Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 47.50 | 1.00 | 2.00 | 0.00 | 50.50 |
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| Elliptical Miles: 2.00 | Saucony Ride 7 - Black Miles: 12.30 | Brooks Adrenaline 15 - White Miles: 25.00 | Saucony Kinvara 6 - White Miles: 13.20 | Stationary Bike Miles: 6.00 |
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