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Bev Coleman 5k

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Location:

Columbus,IN,US

Member Since:

Jun 13, 2011

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

A bunch of 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:

 

5/16: G. Canyon - R2R2RGot It!! (about 13 hours)

6/22: Series 5k - 17:xx   17:47

9/28: Mill Race Marathon - 2:49:xx

11/9: Tunnel Hill 100 - Let's Finish the distance !  

 

Long-Term Running Goals:

R2R2R in Grand Canyon  5/18/19 

Wonderland Trail, JMT,

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.

 

Favorite Blogs:

Miles:This week: 37.20 Month: 216.15 Year: 216.15
Barefoot Running Lifetime Miles: 4.00
Swimming Lifetime Miles: 6.20
Elliptical Lifetime Miles: 81.50
Vilano Road Bike Lifetime Miles: 964.88
Vilano Bike On Mag Trainer Lifetime Miles: 234.75
Saucony A5 - Green Lifetime Miles: 180.34
Saucony Peregrine - Black Lifetime Miles: 426.07
Saucony Kinvara 6 - White Lifetime Miles: 635.80
Hoka One Infinite Lifetime Miles: 891.17
Red Peregrine Velcro Lifetime Miles: 267.10
Red Peregrine NO Velcro Lifetime Miles: 133.30
Clifton 4 Blue 1 Lifetime Miles: 752.55
CLIFTON 4 Blue 2 Lifetime Miles: 727.43
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.3428.443.110.0037.89
Blue Nishiki 10 Speed Bike Miles: 16.38Brooks Ravenna 3 - Orange Miles: 35.39Brooks Ghost 4 - Red Miles: 2.50
Weight: 148.00
Race: Bev Coleman 5k (3.11 Miles) 00:18:28, Place overall: 6, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.500.003.110.003.61

7 mi. - 28:50 - bike across town to 5k race,

Another typical 5k for me - 5:45, 5:49, struggle with last 1.1 - 6:11 pace.  flat course, a little windy, and the legs felt good.  I guess 5:45 pace is not something I can handle for over 2 mi. on a consistent basis.  Later this winter and early spring, I would like to really focus on developing this consistent speed.  The immediate goal and what I have geared training toward is Indy Monumental.  More specific 5k training would be a fun change after I recover from this marathon.  Correct distance - 3.12 on garmin - 18:28.

Longer more pleasant bike home - 9.38 mi. - 37:50.  


Blue Nishiki 10 Speed Bike Miles: 16.38Brooks Ravenna 3 - Orange Miles: 3.61
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

Off/easy - easy 2.5 miles around the hood with my dawg. 

Brooks Ghost 4 - Red Miles: 2.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off - taper weeks drive me crazy.  Done with the PE studying and not running as much - what do I do with my time?

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.342.000.000.003.34

Easy buildup to MP - 3.34 mi. - 24:38 -- 8:12, 6:49, 6:35, 3:01 

My knee still feels weak and my whole left side is tight :( 

Thursday and/or Friday off if I can stand it.

I've got extra incentive for a PR this weekend - my wife and I recently found out that our baby boy is due April 22, 2013.  So even though I finally made it in to Boston, I may not actually get to go run it.  Priorities in life... This will be my first hard leason :)

Brooks Ravenna 3 - Orange Miles: 3.34
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

2 mi. jog with the dog

Brooks Ravenna 3 - Orange Miles: 2.00
Weight: 0.00
Add Comment
Race: Indy Monumental Marathon (26.2 Miles) 03:00:24, Place overall: 87, Place in age division: 25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.440.000.0026.44

Well - my left leg felt shaky in the easy 2 mi. jog the night before and it showed in the later miles today.  35 deg., overcast, and a little drizzle here and there - almost perfect weather.  I tried the no warmup miles approach this time - just some dynamic stretching and moving around, but no jogging or strides.  I noticed that I was a little tight for the first 2 miles, but nothing worth writing off this strategy (especially when a little injured). 

I felt very comfortable at 6:35 pace for about 15 miles, and then the left leg really started tightening up.  It started with the hammy and eventually worked its way down and became extremely painful in my calf as well - this progressively got worse from about 15 miles on. 

Splits really tell the story:

6:17, 6:29, 6:21, 6:33, 6:34, 6:34, 6:34, 6:35, 6:40, 6:35, 6:34, 6:35, 6:36, 6:32, 6:29, 6:37

6:51, 6:49, 6:50, 6:46, 6:50,

7:00, 7:09, 7:22, 7:15, 7:41, 7:54, 0.44 - 3:45

Yep - I somehow pick up alot of extra distance in marathons - my "tangent running" must be terrible :)  I was quickly slowing in the last 2 miles.  But, I'm happy that it afforded me the chance to witness something that inspired me, and remind me of one of the many reasons running is so fulfilling:

As I slowly approached the finish line shuffling with every step with a grimace on my face, about 0.2 from the finish I hear this guy yelling crazily behind me, "Come on <random girls' name>!  Come on <random girls' name>!  I need a sprint out of you!!  SPRINT <random girls' name>!!!"  So this girl shuffles past me with the same pained stride (only considerably faster)  and I here her labored grunts... so she finishes a couple hundred yards before me - very close to the 3 hr. mark.  I see them later in line at the results tent and ask her if she got it - she gets her print off and turns around crying and hugs the guy that was yelling at her - she had broken 3 hrs :)

I love running :)

Brooks Ravenna 3 - Orange Miles: 26.44
Weight: 148.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.3428.443.110.0037.89
Blue Nishiki 10 Speed Bike Miles: 16.38Brooks Ravenna 3 - Orange Miles: 35.39Brooks Ghost 4 - Red Miles: 2.50
Weight: 148.00
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