Checking the Tank

March 2016

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Location:

OH,

Member Since:

Jun 03, 2010

Gender:

Male

Goal Type:

Other

Running Accomplishments:

I started running in Feb of 2009.

First 5K- April 18th, 2009

First Marathon- Sept 19,2009 - Wright Patt Air Force Base Marathon.

PR 5K 19:36  7/04/11  Americana 5K   

PR 10K 42:25  8/06/11  Tadmor 10K (Dam run... HILLS)

PR Marathon 9/17/11 Air Force Marathon 3:14:38

 

Short-Term Running Goals:

 

Show up. 

REALLY show up.

2017 Races

Tie dye 50K - 29th

11/11 Richmond Marathon

 

Long-Term Running Goals:

Qualify for Boston 

Run Boston!  

No injuries and another marathon.

Did I mention avoiding injuries? 

More marathons, help others around me achieve goals.  

Personal:

Married and have two daughters 15 & 21... I hope to convert at least one into a runner :)

Psalm 14:1 "The fool hath said in his heart, There is no God."

John 14:6 "Jesus saith unto him, I am the way, the truth, and the life: no man cometh unto the Father, but by me."

 

Miles:This week: 0.00 Month: 149.93 Year: 547.78
Adidas Adizero - Adios Lifetime Miles: 319.27
Saucony Kinvara 2- Bright Lime Lifetime Miles: 744.21
Saucony Hattori Lifetime Miles: 514.86
Under Armor Speedform Lifetime Miles: 782.25
Saucony Kinvara 5 Lifetime Miles: 816.18
Newton Distance Lifetime Miles: 672.30
Innov8 220 Lifetime Miles: 637.27
Saucony Kinvara 6 - Wicked Orange Lifetime Miles: 582.87
Pearl Izumi N1V2 Flash Green Lifetime Miles: 719.03
Pearl Izumi EM N1 Cool Red Lifetime Miles: 800.36
Pearl Izumi EM N1 Neon Yellow Lifetime Miles: 670.32
Saucony Kilkenny XC5 Lifetime Miles: 185.08
Kinvara 7 Neon Yelarnge Lifetime Miles: 806.51
Adidas Duramo Cool Blue Lifetime Miles: 722.88
Pearl Izumi N1V2 Flash Green #2 Lifetime Miles: 701.48
Nike VaporMax Red/Back Lifetime Miles: 289.03
Newton Mv2 Ghost White Lifetime Miles: 350.40
Saucony Ride Blue Lifetime Miles: 210.75
Slow milesFast milesTotal Distance
242.2068.20310.40
Under Armor Speedform Miles: 36.25Newton Distance Miles: 48.65Saucony Kinvara 5 Miles: 40.40Innov8 220 Miles: 143.90Saucony Kinvara 6 - Wicked Orange Miles: 41.20
Slow milesFast milesTotal Distance
7.001.008.00

35, a bit of wind. Legs feeling normal again. 9 Striders-30s@5k pacew/90s in between. This will be a step back week for miles and then ramp up for the next 4 weeks as I want to get my times down. 

Under Armor Speedform Miles: 8.00
Add Comment
Slow milesFast milesTotal Distance
5.405.0010.40

30 with a chill. 5 slow 5 tempo (7:28, 7:23, 7:22, 7:45 (uphill), 7:29). Long meetings today, Always tough to sit so long.

Newton Distance Miles: 10.40
Comments(2)
Slow milesFast milesTotal Distance
7.000.007.00

30 and snowing again. A little slick, but was planning on a slow run anyway. Legs are tired, and its a step back week anyway. 

Saucony Kinvara 5 Miles: 7.00
Add Comment
Slow milesFast milesTotal Distance
7.001.008.00

8 miles, more snow. I think its coming to and end soon. 11x20s striders. Looking forward to slightly warmer weather next week!

Newton Distance Miles: 8.00
Add Comment
Slow milesFast milesTotal Distance
12.000.0012.00

33 Degrees. 12 steady 8:30/AP. Next week is the start of the 4 week ramp up in mileage. Hope the body assimilates it well. I would like a good April race. 

Innov8 220 Miles: 12.00
Comments(2)
Slow milesFast milesTotal Distance
8.000.008.00

40 Degrees, starting to warm up so it was a nice run. Put in my blue tooth ear buds and listened to CPAC speeches. Good run. 

Saucony Kinvara 5 Miles: 8.00
Add Comment
Slow milesFast milesTotal Distance
9.500.009.50

51 and clear. Very enjoyable slog run. 9 Striders @30s, roughly 5k pace, just to get the cobwebs out. Work and then church meeting tonight, hopefully a calm day. 

Newton Distance Miles: 9.50
Add Comment
Slow milesFast milesTotal Distance
12.103.0015.10

52 but very windy. The classic today. 10 mile warm up and then 6 intervals. 3 Minutes @ 6:50ish with 2 min recoveries. While I did not kill it, I felt good about the run. I have not slept as much and was not sure if I would be up to it. That and I saw a squirl with the LONGEST tail ever, Fact. 

Innov8 220 Miles: 15.10
Comments(2)
Slow milesFast milesTotal Distance
10.000.0010.00

57 and raining. Good conditions honestly. Just a slog type recovery run -of all things my ankles were a tad sore.

Under Armor Speedform Miles: 10.00
Add Comment
Slow milesFast milesTotal Distance
8.401.009.40

47, nice and crisp. OK run with 11x20s striders. 

Saucony Kinvara 5 Miles: 9.40
Add Comment
Slow milesFast milesTotal Distance
8.0012.1020.10

45 at the start. Warmed up as I ran for very nice conditions. After all the snow and ice, I think this was earned. 3 miles of warm up and the first 2 were rough, ankles & shins hurt so I walked for 10 seconds and everything reset itself and felt better. Then 12 miles at BQ pace or better (7:52, with the best miles at 7:28, 7:33), then 5 recovery. Then picked the pace back up for the last 2 just because I had gas in the tank. or gas. Not sure. 

Bike bath was mostly empty for the first half. Saw a red chipmunk, lots of loud geese and some red headed woodpeckers. Eventually passed some nice old folks walking, a girls soccer game and an angry teenager boy walking. He didn't say much. 

Innov8 220 Miles: 20.10
Comments(6)
Slow milesFast milesTotal Distance
7.900.007.90

52- foggy, almost 8 recovery miles. Slow. 

Innov8 220 Miles: 7.90
Add Comment
Slow milesFast milesTotal Distance
11.001.0012.00

AM- 53 with a mist. 6 miles. 8x30s striders @3k pace. 

PM- 67, after voting another 6. It is amazing how many people is my state are fooled by Kasich and Trump. Makes me sick. 

Under Armor Speedform Miles: 6.00Newton Distance Miles: 6.00
Add Comment
Slow milesFast milesTotal Distance
11.503.0014.50

57 and windy. I still can't tell if I like these Innov8 shoes or not. Sometimes I think they bother my ankles and sometimes I feel like they fit perfect. Classic Wednesday. 10 Mile Warm up. 6x1/2 mile interval @6:40 (although I dogged that 6th interval again) w/ 1/8-1/4 recoveries. Not much after those, ready to come in as fighting the wind was draining. 

Innov8 220 Miles: 14.50
Comments(1)
Slow milesFast milesTotal Distance
12.000.0012.00

AM 40, needed the $ gloves. 6 Recovery. 

PM 57, more wind advisories.... 6 More, easy. 

Under Armor Speedform Miles: 6.00Saucony Kinvara 5 Miles: 6.00
Add Comment
Slow milesFast milesTotal Distance
7.000.007.00

7, 40 degrees, slow with a few striders

Newton Distance Miles: 7.00
Add Comment
Slow milesFast milesTotal Distance
7.0013.1020.10

38 with a cold rain. 3 Mile warm up and then 13.1 @ BQ MP or faster. I slightly aggravated my right (upper) hamstring (lower butt)  yesterday, so I was concerned. I did quite a bit of exercising and adductor stretches and that helped. So the 1st few warm up miles I took gingerly and then everything felt well enough so I had a good workout. 

Innov8 220 Miles: 20.10
Comments(3)
Slow milesFast milesTotal Distance
18.002.0020.00

My body was sore so I took an extra day off Monday. Felt I better listen to the nagging muscles. AM- 39 and crisp. 10 miles w/10x30s Striders

PM-60 and warm. Orange Loop x1, Yellow Loop x1, Connector x2, Bike path/trail combo x3 for 10 miles on mostly difficult trails. 

Saucony Kinvara 5 Miles: 10.00Innov8 220 Miles: 10.00
Add Comment
Slow milesFast milesTotal Distance
11.005.0016.00

4 Mile warm up. Went ahead with some 1 mile repeats @ 1/2 marathon to 10K+ pace (7:40 - 7:00) with active recoveries, then a long cool down into a 20 mph head wind. I felt like I was parachute running. My legs feel like toast. I did see quite a few FAT squirrels. Like FAT FAT. Like I debated catching one and eating it. 

Innov8 220 Miles: 16.00
Comments(5)
Slow milesFast milesTotal Distance
14.000.0014.00

AM- 57 and WIND. 7.75 Recovery run. Legs sore, wind provided more resistance than was desired. 

PM- 65 and MORE WIND. Wind advisory 6.25. Mile 1 clear. Mile 2-3 slow rain. Mile 4-6 open the flood gates from above! Pelting, heavy rain. Honestly took my mind off the legs and I enjoyed it. Saw a huge raccoon leave his flooded storm drain, run across the street and into another storm drain. I did not investigate. 

Under Armor Speedform Miles: 6.25Newton Distance Miles: 7.75
Add Comment
Slow milesFast milesTotal Distance
7.401.008.40

Wind brought in some cold. 36º with a WC of 30@ 13mph. Legs getting life back in them which is nice. Easy miles with 11x20s striders @3-5k pace. Some very short hill chargers as well. Working from home today which is nice and yet I get distracted too easily. Like by books. TV. Internet. FOOD. Procrastination pays off now. 

Innov8 220 Miles: 8.40
Add Comment
Slow milesFast milesTotal Distance
4.0016.0020.00

New shoes- Kinvara 6's. What better way to break them in then a 20 miler weeks before a marathon? 

31º at the start and 47º at the end so I always feel a bit overdressed at the end with gloves stuffed in my pocket and such. 2 Mile warm up and then 16 miles @ BQMP or better. Best miles 7:31, 7:30, and the last fast one at 6:49 or GroundBeefish as I am told. 2 Mile cool down.  I had energy left at the end so I am taking that as a good sign. Overall good run, lots a people out towards then end, but some odd guy walking without a shirt and pants hanging too low. I could not get around him fast enough.

Saucony Kinvara 6 - Wicked Orange Miles: 20.00
Comments(2)
Slow milesFast milesTotal Distance
11.200.0011.20

AM- 44 and 5.1 recovery. Had to hurry to get on the road for work. 

PM -45. 6.1 recover. 8:58/ap. Ran from the hotel in Indy. Nice area. 

Innov8 220 Miles: 6.10Saucony Kinvara 6 - Wicked Orange Miles: 5.10
Add Comment
Slow milesFast milesTotal Distance
10.200.0010.20

AM- 4.1 on the hotel TM.... early.... tired...

PM- 6.1 from the hotel around the city. Felt good. Progressively faster, but nothing too epic. 

Innov8 220 Miles: 6.10Saucony Kinvara 6 - Wicked Orange Miles: 4.10
Add Comment
Slow milesFast milesTotal Distance
8.004.0012.00

Ran in Southport. 25 MPH sustained wind. Terrible sidewalks/roads to run on. Tried to make the most of it. Progressive splits. 8:45 to 7:23. Just a nice steady faster each mile run... wind gave resistance. 

Saucony Kinvara 6 - Wicked Orange Miles: 12.00
Add Comment
Slow milesFast milesTotal Distance
7.600.007.60

67 and I just cannot escape the wind. Back hom after work travels so only one run today. Crazy wind and rain dumped on me for the last half mile. Going to eat Chipotle and rest. 

Innov8 220 Miles: 7.60
Add Comment
Slow milesFast milesTotal Distance
242.2068.20310.40
Under Armor Speedform Miles: 36.25Newton Distance Miles: 48.65Saucony Kinvara 5 Miles: 40.40Innov8 220 Miles: 143.90Saucony Kinvara 6 - Wicked Orange Miles: 41.20
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