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Week starting Jan 22, 2012

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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
45.751.852.000.0049.60
Brooks Ravenna 2 Miles: 49.60
Weight: 149.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM run - 6 mi. TM - 48:00m 4 mi. outside with dog - 28:40

Brooks Ravenna 2 Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off - Right Calf Strain - Great :(

Weight: 152.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off- Rt. Calf Strain - 15 minutes of leg and core work 

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.501.852.000.008.35

Leg feels good today - :)

PM Run outside - 35 degrees - took dog for his longest run to date - 5.5 mi.

8 - 9 mi. with interval training - 3 mi. WU, 1 mi. threshold - 5:59, 0.5 mi. rec, 1 mi. threshold - 5:57, 1 mi. rec., 1.85 mi. MP - 6:34, 6:46 (mi. pace)

Brooks Ravenna 2 Miles: 8.35
Weight: 148.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.400.000.000.007.40

Easy 7-8 mi. outside - 55:25

Brooks Ravenna 2 Miles: 7.40
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.350.000.000.003.35

Was going to go out of town early tomorrow morning but not going till afternnon so will be able to do long run tomorrow morning.  This is a good thing since my legs are not feeling that great.  Easy day - 3.35 - 24:52

Brooks Ravenna 2 Miles: 3.35
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.500.000.000.0020.50

Wanted to go out and get 1st 20 miler in.  Turned out well with very consistent splits and decent effort.  Ran 5.1 of it with the dog - was almost attacked again by another loose dog in this neighborhood. :(  I hate irresponsible pet owners.  5.1 mi. in neighborhood with Indy - 38:50 (7:46, 7:48, 7:44, 7:30, 7:41).  Dropped Indy off at house and quick drink of gatorade mix and back out the door.  Out to Cummins main factory and back with a loop around neighborhood:

7:23, 7:25, 7:35, :24, :25, :30, :30, :31, :31, :32, :36, :25, :32, :14, :40, 0.5 - 3:54

 I definitely hit the wall at that last mile and a half, but overall a comfortable pace at around 7:30.

Brooks Ravenna 2 Miles: 20.50
Weight: 147.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
45.751.852.000.0049.60
Brooks Ravenna 2 Miles: 49.60
Weight: 149.00
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