| 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 | | 186.80 | 64.00 | 31.00 | 1.00 | 282.80 |
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| Hoka Arahi Miles: 235.80 | Saucony Iso Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.70 | 6.00 | 3.00 | 0.00 | 14.70 |
| Could not sleep last night - made it to gym around 4:30a.
TM workout: 6mi. MP -39:45, 2mi. TH - 12:10, 2x0.5mi. LT 13mi. total - 1:35
Lunch shakeout on TM: 1.7mi. and followed with core and stretch/foam roll
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 0.00 | 0.00 | 0.00 | 3.30 |
| Easy TM recovery. 3.3mi. - 30min. Needed this one.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 6.00 | 2.00 | 0.00 | 20.00 |
| AM - TM Long Run: Ctdwn. Last 8mi. 8.6mph up to 10mph. 20mi. total - 2:30
Decent adaptations going on. 8 weeks out from target
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.20 | 0.00 | 0.00 | 0.00 | 16.20 |
| AM - gym: TM jogwalk WU - 2.4 mi. - 30min. Heavy Squats for 10 min., 6.2 miles more on TM - 61 min.
PM - run outside. 7.6 miles - 1:08:53. rounding out the weekly goal
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 1.50 | 2.00 | 0.00 | 10.00 |
| AM - easy 4 mi. on TM - 34:32 Foam roll b4 and after
Lunch run on TM - 20 min. Alt. 2min. MP / 2min. TH. Equated to 9mph and 10 mph. 6 mi. total - 43min. Foam roll before.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 7.00 | 0.00 | 0.00 | 14.00 |
| AM - TM workout: 7mi. MP - 45:00. WU/CD -1.1mi
Lunch TM - 5mi. - 38:00
Walk at work
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| TM walkjog and walking at work. Needed a day off.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 3.00 | 3.20 | 0.00 | 9.40 |
| AM - TM workout: 10k Alt. Ctwdn - 39:00. WU/CD - 2.3mi.-19:00
Walk at work
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.40 | 0.00 | 1.00 | 0.50 | 14.90 |
| AM TM walkjog WU/shakeout: 2mi. - 24:20, 5mi. w/ Strides - 35:23
walks at work
Run with Nathan in Columbus: 6mi. - 52:02
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| | Race: |
Indy Training Series 3mi. (3.08 Miles) 00:17:46, Place overall: 5, Place in age division: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.80 | 0.00 | 2.60 | 0.50 | 7.90 |
| AM: 3mi. race in Indy. Nathan came up the night before and we went and ran this race as a measuring stick for fitness level.
Cold morning, with a bit of rain and ice mix. We picked up our packets and "Warmed Up" jogging around the area for a couple of miles. Did some strides and lined up. Great to see some old familiar faces and catch up with Nathan.
Race performance was almost spot on expectation: Went out in 5:45 mile 1, and almost maintained for 2 (5:47) and 3 (5:53). A good look at adaptation achieved so far, though. Back in December, almost 2 months ago, a local 5k: 5:50 mile 1 translated in to over 6 min. for 2 and 3. Did have to go to the well to outkick a couple of folks in the last 0.25.
3.08mi. GPS - 17:44, for 5th place.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 7.00 | 0.00 | 0.00 | 13.00 |
| AM - TM - MP Workout: 4mi. @ GMP - 26min., 3mi. AT/MP - 20:30
A lot of faster miles this week translated to lower volume. Goal next week is to up the volume and drop back on the higher internsity mileage. 7 weeks from Carmel
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM - 1 mi. walkjog on TM shakeout.
easy 7mi. TM - 59:55
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 6.00 | 0.00 | 8.50 |
| AM - TM workout: 3x2mi. TH: 12:15, 12:20, 12:25. 0.5mi. jog in between. Started struggling early. 8.5 total - 58:37. Need to lay off the workouts for a couple of days.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| AM - easy TM running. 7mi. - 1hr. walk at work and a little bit outside in the morning.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| AM: TM walkjog and foam rolling
Lunch run outside: 5 mi. easy - 43:03. 65 degrees and overcast. Sun peaked out for a second.
walks at work
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 1.00 | 0.00 | 7.60 |
| AM - TM run with some strides/PUS. 7.6 miles - 58:30
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| | Race: |
Valentimes 10k (6.214 Miles) 00:37:09, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 6.20 | 0.00 | 9.20 |
| 9am series race in Seymour. 30 degrees and a little more chilly with the wind.
Brief WU with strides before. Hard to tell where I stood until mile 3. 2 college (small) level guys were way out in front from the start, and I never saw them after about mile 2.
By mile 3, I have settled in somewhere out of ear shot of 4th and alone in 3rd. Struggled through rest of race.
5:49, 6:05, 6:12 (?), 5:54, 6:07, 6:01, 57s partial
10k - 37:09 Brief CD with Josh Knight afterward.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 10.00 | 0.00 | 0.00 | 20.00 |
| AM - TM Long Run at the Columbus gym.
1 hr. mod., 10 mi. AT range (1hr. AT Ctwdn (8.7-9.7mph), 1mi. AT), CD a couple miles for even 20 mi. Alternated bewtween 0-1% incline. 20 mi. total - 2:24:50. Yesterday's race put me in my place
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.90 | 0.00 | 0.00 | 0.00 | 11.90 |
| AM - 4 mi. on TM - hilly - 35:00. Followed up with 15 minutes of good strength work - squats, lunges, core high intensity
Lunch run outside. Windy, but 65 degrees. 6 miles out and back Meadowbrook Lane - 51:11.
walks at work. Feeling sore from the strength training...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.90 | 0.00 | 0.00 | 0.00 | 11.90 |
| AM - went to get in to gym door, and discovered my keyfab had been de-activated. A couple days before the actual expiration, but, the weather is so good, I am okay with running outside. Bye-bye Anytime Fitness - 3 years is up (thanks for the $34/month raise, though!)
4miles easy around a secluded 0.5 mile block close to work, with a hill near by (RR Bridge) - 35:40.
Lunch run outside again. 75 degrees and sunny (still really windy). 6 mile out and back to Seym. HS - 52:46
walks at work. Feeling pretty sore still, and some serious fatigue (running outside after months on TM ?)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 4.50 | 0.00 | 0.00 | 6.00 |
| AM - 1.5 mile walk jog WU on home TM b4 drive up to Indy for work. 4.5 miles around MP, with 6xStrides at the end
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Lunch run outside. New 8 mile loop around work: Agrico, right on Obrien, right on Burkhart. 1 hour of easy effort.
walk at work
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.90 | 0.00 | 0.00 | 0.00 | 1.90 |
| walks at work. no running
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| AM - TM easy with some incline. Just not feeling it - taking a mini break for a couple days
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 14.00 | 0.00 | 0.00 | 15.50 |
| AM - Quality LR workout: 14 MP - 1:32:20. At 6:36 avg., this was not AT effort. Slightly into some TH effort for 40-50% of the run. Had to stop after about 10mi. in for a bathroom break, but, was able to pick the pace right back up. All the flooding made for some interesting scenery.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.40 | 0.00 | 0.00 | 0.00 | 12.40 |
| Lunch Run: 10miles easy outside - 1:23:13. Nice weather - 55 degrees and sunny
walks at work
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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 Day.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 5.00 | 4.00 | 0.00 | 14.50 |
| 5:30AM - track workout fail: Switching it up. Drive over to Central track. 200m Pickups trying to WU for 800m rep workout. Gasping for air at 6:00 pace for 4x800m reps and called it off. Did a few more 200m pickups and called it.
11AM - redemption Long-short-Long lunch run from work - outside in the light rain and 55 degrees/wind. Ran over to track: 2.6mi.MP, 4x800m (2:57, 55, 55, 54) - still gasping for air at this pace, 2.6mi.AT back over to office. 7.6 total - 51:22
walks at work
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 186.80 | 64.00 | 31.00 | 1.00 | 282.80 |
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| Hoka Arahi Miles: 235.80 | Saucony Iso Miles: 10.00 |
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