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O' Christmas Three Pt. One

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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
37.470.008.110.2545.83
Brooks Ghost 4 - Red Miles: 17.97Saucony Kinvara 2 - Black/Gold Miles: 4.77Brooks Ravenna 3 - Orange Miles: 20.34Brooks Glyerin 10 - Blue Miles: 2.75
Weight: 0.00
Race: O' Christmas Three Pt. One (3.11 Miles) 00:18:59, Place overall: 8, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.810.003.110.009.92

AM: easy 4.1 mi. around county road loop

 

PM:

Mag  7 Race Series 5k at 2pm today.  Hilly, but great weather - 55 deg. and overcast.

Felt good today - tough course with downhill 1st mile, and I'm not in that great of shape right now to be honest. 

Splits: 5:45, 6:16, 6:23, 0:35

jogged a mile after the race, and then a mile later on the treadmill.  Been walking about 20-30 minutes a day additionally, and protein shakes after runs to keep soreness at bay (and hopefully strengthen these weak legs at some point)

Brooks Ghost 4 - Red Miles: 5.15Saucony Kinvara 2 - Black/Gold Miles: 4.77
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.002.000.003.50

PM - Strength training/circuits:

1 mi. jog WU, 

4 X mountain climbers, 0.5 mi. @ 9mph (MP),

4 X legs/core (pushups, crunches...), 0.5 mi. - 9.2 mph (HMP),  

4 X higher intensity legs/core (burpees, pike press...), 0.5 mi. - 9.5 mph (15k/10mi. pace),

4 X legs/core (pushups, crunches...), 0.5 mi. - 10 mph (8k/10k pace).

0.5 mi. CD

High intensity/low mileage day - going to start doing this 2-3 times a week throughout the winter for some strength building.  I really want to be able to jack up the mileage this spring without getting as beat up as I did this fall...  I'm really digging the Kenyan workouts Jake found and posted for everybody :)

Can't wait to see what 2 X the hilly 15k group run course feels like tomorrow :) 

 

Brooks Ghost 4 - Red Miles: 3.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

group run moved to Thursday.  Easy 8 mi. PM Terrace Lake course - 64:40.  Brrrrr... it was 55-60 deg. this weekend.  Today it was 35. :)  Tight left hammie and knee.  Easy does it tomorrow, too.

Brooks Ravenna 3 - Orange Miles: 8.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.750.003.000.257.00

PM Track workout - 40 degrees and sunny:

7 mi. w/ 6x0.5 mi. (2:57,2:53,2:50,2:49,2:46,2:44), 0.25 mi. in 70.  All with 0.25 mi. rec. jogs.

Got to a watch a work friend coach his 5th/6th grade b-ball team at the school where I ran's track.  They are currently 0-6... :) 

Brooks Ravenna 3 - Orange Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.320.000.000.009.32

PM group run around Grandview.  3 of us tonight and cold getting colder at 5:30p.  tough to get the legs going:   9.32mi. - 1:08:08 

Brooks Ghost 4 - Red Miles: 9.32
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.340.000.000.005.34

PM easy 3.34 mi. around the neighborhood - 26:10.  55 degrees again

PM after dinner - easy 2 mi. on the TM - 17:10

Brooks Ravenna 3 - Orange Miles: 5.34
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.750.000.000.002.75

Super slow 2.75 on the treadmill in the new shoes.  Brooks Glycerin 10 - Kentucky Blue and White.  "Softer" than the Ravennas, with that already broken in feel, they are going to see some action tomorrow when "Hustle" a half up in Indy.  Watch out Rudolph, tomorrow, I'm gonna "beat" Santa.

Brooks Glyerin 10 - Blue Miles: 2.75
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
37.470.008.110.2545.83
Brooks Ghost 4 - Red Miles: 17.97Saucony Kinvara 2 - Black/Gold Miles: 4.77Brooks Ravenna 3 - Orange Miles: 20.34Brooks Glyerin 10 - Blue Miles: 2.75
Weight: 0.00
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