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Joy of Giving 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
33.820.004.610.0038.43
Brooks Ghost 4 - Red Miles: 9.00Blue Nishiki 10 Speed Bike Miles: 11.00Elliptical Miles: 2.00Brooks Ravenna 3 - Orange Miles: 16.10Saucony Kinvara 2 - Black/Gold Miles: 9.33Brooks Ravenna 3 - Blue Miles: 4.00
Weight: 152.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

easy 2 mi. with the dog.  Sore and tight quads.  ??  What is going on...  

Brooks Ghost 4 - Red Miles: 2.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

XT today - 40 minutes biking on the old clunker - very windy, but 70 degrees today! :)

20 min. on the elliptical,

10 min. core/circuit/legs

Blue Nishiki 10 Speed Bike Miles: 11.00Elliptical Miles: 2.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

PM Group Grandview Run

Our group is growing - we had 5 today.  Headlamps on the whole run now with a 5:30p start.

We ran this faster than we ever have before, but the nasty climb between 7 mi. and 8.5 mi. felt awful and I really had to slow down.  The hamstrings tightened up... alot :(  We kept it around 7:10 the whole way, which felt relaxed until that last hill.

9.3mi. - 1:05:40

I've been tracking calories and everything I eat for a whole week, now!  :)  I think its helping me limit my bad food intake.  Last Series run - Crossroads 5k this weekend.  Also, hopefully the start of base building for spring within the next couple of weeks.

Brooks Ravenna 3 - Orange Miles: 9.30
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - 4 mi. easy - 2 mi. with dog, 2mi. all alone.  Its cooled off here in Indiana - its about 45 degrees at 5p now. 

4 mi. - 31:40.

Chipotle Burrito and then Matrix blue ray and 3 miles on the treadmill at easy pace:

3mi. - 25:45 

10 minutes of core and legs during the most irritating movie I have seen in a while - "Extremely Loud and Incredibly Close".   The kid was too much... 

Brooks Ghost 4 - Red Miles: 7.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.920.001.500.008.42

PM run:  broke out the Racing Flats for 5.12 mi. w/ strides/intervals @ 5k pace: 6x400 (72,75,75,76,76,78) - 36:45    

Changed in to the old faithful Ravenna 3s for:  3.3mi. easy w/ dog - 25:52

Sub 18 would be nice on Saturday...

Saucony Kinvara 2 - Black/Gold Miles: 5.12Brooks Ravenna 3 - Orange Miles: 3.30
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM - easy 4 mi. on the treadmill with the new Dark Knight Blue Ray to keep me company.

35:22 

Protein shakes have become a new dietary development - they seem to cut down on the soreness. 

1 mi. walking after dinner

Brooks Ravenna 3 - Blue Miles: 4.00
Weight: 0.00
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Race: Joy of Giving 5k (3.11 Miles) 00:18:38, Place overall: 5, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.600.003.110.007.71

Last CR Series Race of the year.  Standard result.  Thinking I'll be stuck around 18:30 range until some higher intensity training and strength conditioning over a longer period of time.  About a month without racing would help, too :) Gotta get that first mile under control!

5:40, 6:09, 6:10, 0.1 - 0:39 

Saucony Kinvara 2 - Black/Gold Miles: 4.21Brooks Ravenna 3 - Orange Miles: 3.50
Weight: 152.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
33.820.004.610.0038.43
Brooks Ghost 4 - Red Miles: 9.00Blue Nishiki 10 Speed Bike Miles: 11.00Elliptical Miles: 2.00Brooks Ravenna 3 - Orange Miles: 16.10Saucony Kinvara 2 - Black/Gold Miles: 9.33Brooks Ravenna 3 - Blue Miles: 4.00
Weight: 152.00
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