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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: 0.00 Month: 0.00 Year: 2719.35
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: 125.25
Saucony A5 - Green Lifetime Miles: 176.24
Saucony Peregrine - Black Lifetime Miles: 426.07
Saucony Kinvara 6 - White Lifetime Miles: 624.30
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: 746.85
CLIFTON 4 Blue 2 Lifetime Miles: 191.78
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.8529.223.110.0053.18
13 - Brooks Adrenaline GTS 13 - Blue Miles: 8.4816 - Saucony Kinvara 3 - Black/Red/Neon Miles: 4.7615 - Brooks Glycerin 11 - Blue Miles: 39.92
Weight: 148.60
Race: Bev Coleman 5k (3.107 Miles) 00:17:55, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.130.003.110.006.24

PM - 5k Series Race.  This little course is across town around a neighborhood.  A lot of turns, so the course is not particularly fast (for me).  Most of the regular guys did not run today - injury, and other reasons, so it was pretty much down to me and one younger guy (the same 19 year old who beat me last week and has run 16:46 on this course).  He tells me at the starting line that he's been sick all week and has run once.  I don't believe him, especially when he takes off to a 5:25ish first mile.  Then, I see him coming back to me and, as he began to really die at 1.5 mi. and I blow by him, I finally decide he was telling the truth.  So I railed off 2 decent miles and then proceeded to suck wind and lose rhythm very quickly around turns for the last 1.1 (1.15 - GPS) miles:

5:35, 5:38, 5:52, 0:50 for GPSed 0.15mi.  Sealed up the overall Race Series Win today!  Cross that one off. :)

Taper week this past week and this week.  IMM on Saturday!

13 - Brooks Adrenaline GTS 13 - Blue Miles: 1.4816 - Saucony Kinvara 3 - Black/Red/Neon Miles: 4.76
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

OFF - Taper wk 

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM: off work in morning for the kid's 6 month shots/checkup.  Poor little guy.  Baby hates shots more than daddy, but not by much. 

ran easy 30 min. - 4 miles before jude's apt.

PM:  after a fun strength training session involving moving the old dryer downstairs and the new dryer up the stairs, an easy 3 miles ~ 23 min.

13 - Brooks Adrenaline GTS 13 - Blue Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.223.000.000.006.22

Easy 10k w/ 3mi. MP on the track 6:35, 6:30, 6:30.  Ready to go on Saturday - let's get it on.


 

15 - Brooks Glycerin 11 - Blue Miles: 6.22
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

OFF - Weight looks good, lower back a little stiff fom moving that stupid dryer.  Carb loading today and tomorrow. 

The weather was rainy, but warm for most of the day, today.  Strong storms throughout the night to bring some slightly cooler temps for Friday and Saturday.  Saturday morning should be lower to mid 40s with partly cloudy skies and slight chance of some showers.  A little windy, maybe -- 10-15mph predicted.

Weight: 152.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM: some carb loading fun - banana pancakes for breakfast.  easy 2 mi. jog and stretching.  50 degrees and partly cloudy this morning at 9am.  A little windy.  Prolly about 10mph

PM: MY buddies came up from Lexington to run the half. Nathan met up with us at my house and we headed up to expo.  Wedecided to go for an easy 45 minutes in the city before the expo - 5 mi. ~45:50

15 - Brooks Glycerin 11 - Blue Miles: 7.00
Weight: 0.00
Comments(1)
Race: Indy Monumental Marathon (26.219 Miles) 02:50:08, Place overall: 48, Place in age division: 12
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.5026.220.000.0026.72

About 40 degrees and overcast, with about 85% humidity for this morning's marathon in downtown Indy.  A couple buddies - (Tim and Thomas) from Lexington (KY) came up to run the half and stayed out my house last night.  We got up and left at about 6 from the house.  Got to the parking garage (and parked) at about 7:15.  It was a comical Friday night and race morning - Tim is a financial consultant from Kentucky, and Thomas is a heavily French-accented exercise physiologist.  They are training partners and have a lot of funny stories that come from two very different perspectives :)  The fun this morning was Tim having to go to the bathroom really bad and Thomas teasing him about it... He made it :)

Anyway, we got there and did my usual bathroom stops and little bit of jogging around after meeting up with Nathan.  We found our way up to near the front and meeted and greeted a lot of the familiar faces - with the usual exchanging of goal times and pleasantries.  I positioned myself slightly behind the half marathon guys that I know are aiming for about 1:20. 

I did catch a glimpse of the back of Jake's head on the front line :)  I was about 10 rows back, though.

The gun goes off, and away we go - right from the start, I felt like today was going to be a good day - I relax right away and fall in to a steady 6:30 pace:

6:28, 6:27, 5:44 (lost signal under bridge), 6:28, 6:31, 6:25, 6:27 -- at mile 7 or 8 the half split off, and I was surprised to find that a huge group of about 10-12 (including the 5th-10th place women) were full marathoners.  This really worked to everyone's  advantage.  I eat a gel and discover that the women had elite water tables set up with their personal nutrition (one even shared her sports drink :) ) 

Awesome friendly group that stayed together most of the rest of the race:

6:34, 6:22, 6:28, 6:32, 6:26, 6:23 -- at the half timing mat we all (still about 10 of us) cross in about 1:24:30.  I'm feeling awesome at this point and about 20 seconds ahead of my goal.  I don't start to feel like I'm pushing until after the steady climbing portion (from about 16mi - 18mi.) our splits don't seem to be affected:

6:24, 24, 26, 34, 30, 28, 18, 18, -- by about 20-22 miles the group has spread out and it is down to me, the four women, and one or 2 other guys. We are through 20 miles in 2:08:44, and I am feeling strong, considering this is a 1:30 20 mile PR.  I have continued to eat gels and really hit the aid stations well up to this point and tell myself to continue the successful trend.  I know at this point that I have the fuel and legs left to do something I have never done today (actually finish a marathon well...)

The consecutive 6:18's are real confidence builders when I notice that I still feel strong after them - in retrospect, maybe this was unwise?  At 23 miles, the four women put the hammer down and start racing each other.  The slowly spread out and I am left in the dust, hanging on to my 6:20's range, but still okay and feeling stong, enough...

6:22, 6:27, 6:23, 6:29...  until right about 24.5-25 miles - I start to cramp up in my right hamstring and little bit in my right calf - I have to focus on straightening out my leg.  Fortunately, it doesn't completely contract/lock up and I am able to continue with a hobbled/straight leg stride approach.  So, I finish up with 6:47, 6:53, and thne I trry to sprint at the finish line causing it immediatley to lock back up.  I end with a painful stiff legged (and probably comical finish line photo) 6:28 pace for last 0.39 mi. (GPSed).  I would've definitely been under 2:50 today without the cramp!  Even with that setback, huge PR today!!

2:50:08 - 26.39 GPSed

 

 

15 - Brooks Glycerin 11 - Blue Miles: 26.70
Weight: 144.40
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.8529.223.110.0053.18
13 - Brooks Adrenaline GTS 13 - Blue Miles: 8.4816 - Saucony Kinvara 3 - Black/Red/Neon Miles: 4.7615 - Brooks Glycerin 11 - Blue Miles: 39.92
Weight: 148.60
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