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Week starting Jan 28, 2018

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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
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
54.5014.0014.001.0083.50
Hoka Arahi Miles: 83.50
Weight: 150.60
Sun, Jan 28, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.702.004.000.0010.70

AM - gym TM.  2mi. WU, brief workout: 4mi. TH - 24:10, 6x (2minAT / 1min TH).  2.2 mi. easy CD.  Don't feel well - stomach issues. 

Hoka Arahi Miles: 10.70
Weight: 0.00
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Mon, Jan 29, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.900.000.000.0014.90

AM - easy 7 on TM - 53:52

Lunch - tough random hillyness for 3mi. of 6miles on TM - 49:15

walks at work

Hoka Arahi Miles: 14.90
Weight: 0.00
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Tue, Jan 30, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.600.005.001.0011.60

AM  TM workout:  5x1mi. TH, 4x0.25mi. LT - 0.25mi. recovery jogs. 

WU 1.5mi.,

1mi. 10.2mph, 0.25mi. 7.5mph, 10.3mph, 7.5, 10.4, 10.5, 10.6mph, 0.25 @7.5,

0.25mi. 11mph, 0.15jog, 0.25mi. 11.1, 11.2, 12mph

foam roll before and after

walks at work

 

Hoka Arahi Miles: 11.60
Weight: 0.00
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Wed, Jan 31, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.300.000.000.008.30

AM - TM recovery - 3.3mi. - 31:50

Lunch run on Canal in Indy: 5mi. - 40:32.  Sunny and 40deg. - only cold in the wind gusts.

Hoka Arahi Miles: 8.30
Weight: 0.00
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Thu, Feb 01, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.706.003.000.0014.70

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

Hoka Arahi Miles: 14.70
Weight: 0.00
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Fri, Feb 02, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.300.000.000.003.30

Easy TM recovery.  3.3mi. - 30min.  Needed this one. 

Hoka Arahi Miles: 3.30
Weight: 0.00
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Sat, Feb 03, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.006.002.000.0020.00

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

Hoka Arahi Miles: 20.00
Weight: 150.60
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
54.5014.0014.001.0083.50
Hoka Arahi Miles: 83.50
Weight: 150.60
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