| 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."
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| Slow miles | Fast miles | Total Distance | 230.30 | 68.19 | 298.49 |
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Newton Distance Miles: 33.25 | Innov8 220 Miles: 89.25 | Saucony Kinvara 5 Miles: 17.00 | Under Armor Speedform Miles: 26.15 | Saucony Kinvara 6 - Wicked Orange Miles: 83.33 | Adidas Adizero - Adios Miles: 7.10 | Pearl Izumi N1V2 Flash Green Miles: 42.40 |
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| Slow miles | Fast miles | Total Distance | 12.00 | 0.00 | 12.00 |
| AM- 56º with fog. 8 Miles. Easy run around the big block.
PM- 66º 4 Miles. Around the small block.
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Newton Distance Miles: 4.00 | Innov8 220 Miles: 8.00 |
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| Slow miles | Fast miles | Total Distance | 8.00 | 0.00 | 8.00 |
| 50º and nice. Neighborhood run. Striders 11x30s @5k pace. Noticed much of my running clothes are wearing out. Then I noticed I am the same.
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Saucony Kinvara 5 Miles: 8.00 |
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| Slow miles | Fast miles | Total Distance | 8.00 | 5.33 | 13.33 |
| AM- 53º 9.33 Oddly enough I want it to be hotter. I am looking to run a June marathon and do not want to train in nice weather and have the race in hot weather. I did not eat yesterday and yet tried to do some speed this morning. Wonder why I petered out the last 3 miles. AP 8:05
PM- 53º 4 Much better legs after work, but the bike path was nearly empty! AP 7:50
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Under Armor Speedform Miles: 4.00 | Saucony Kinvara 6 - Wicked Orange Miles: 9.33 |
| Comments(2) |
| Slow miles | Fast miles | Total Distance | 8.00 | 0.00 | 8.00 |
| 40º with a 35ºwc. I had to put a 2nd shirt on gloves. I had packed those up! 8 Miles, easy. 8:40ap
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Newton Distance Miles: 8.00 |
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| Slow miles | Fast miles | Total Distance | 5.75 | 2.00 | 7.75 |
| 44º Long sleeves and gloves, its kinda humorous. Easy run w/ Striders- 13@20s, 4:50-6:40ish efforts. My slow runs are ever so slighty faster on the average.
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| Slow miles | Fast miles | Total Distance | 6.00 | 12.00 | 18.00 |
| 53º at the start and in just over 2 hours ended at 65º - Good run, but mixed feelings at the end due to fueling. I tried a new brand of gu, chia - supposed to be better for you, good for the belly.... well hogwash... the stuff almost made me puke. I MAYBE got 1/8th of it down at mile 10. This left me reaching for more by the end of the run. Either way, it was a good day, lots of people out. Rowing team by the river, big group at the 'bike hub', 2 people fishing, a large bike group doing a 25 mile ride as well as baby ducks and hissing geese.
Goal was to run the last 10 at MP pace or better. I was feeling good so I did the last 12. 6 Mile warmup and then 7:47, 7:36, 7:34, 7:31, 7:37, 7:36, 7:40, 7:32, 7:31, 7:27, 7:45, 7:00. I needed fuel.
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Saucony Kinvara 6 - Wicked Orange Miles: 18.00 |
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| Slow miles | Fast miles | Total Distance | 13.25 | 0.00 | 13.25 |
| AM- 52º with a steady rain. Good day for a steady 8.25 mile run.
PM- 62º with more light rain. 5 Miles.
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Under Armor Speedform Miles: 5.00 | Newton Distance Miles: 8.25 |
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| Slow miles | Fast miles | Total Distance | 10.00 | 2.00 | 12.00 |
| PM- 12 miles 70º 91%- humid. 11 Striders @ 30s 5k+ pace
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| Slow miles | Fast miles | Total Distance | 8.00 | 7.00 | 15.00 |
| PM- 74º muggy. I wanted some warm weather to train in to toughen me up. Sometimes you should be careful what you wish for. Ran 7 tempo miles in the middle of the run, 7:19 AP. Pace was what I wanted, but I should have done more, but my legs were just tired today.
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Saucony Kinvara 6 - Wicked Orange Miles: 15.00 |
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| Slow miles | Fast miles | Total Distance | 13.00 | 0.00 | 13.00 |
| AM- 61º Recovery run, 5 miles. Very dead legs.
PM- 78º Humid. 8 Easy. Roads to bike path where is was very very quiet tonight. Almost too quiet. Legs better than this morning, but still a bit tired. No deer, but a chipmunk on caffeine and roids wanted to race me.
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Newton Distance Miles: 5.00 | Innov8 220 Miles: 8.00 |
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| Slow miles | Fast miles | Total Distance | 6.40 | 2.00 | 8.40 |
| AM- 55º and that cool breeze was nice. Striders 11@20s 3k+ pace. Peaceful morning, wrapping up around the time the school kids were walking. Today they were a pleasant group as almost all waved or said hello. I thought maybe I reverted back to the 1950's, because usually they do not even make eye contact.
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Saucony Kinvara 6 - Wicked Orange Miles: 8.40 |
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| Slow miles | Fast miles | Total Distance | 20.00 | 2.00 | 22.00 |
| 48º light rain and some serious wind. Easily 15 MPH sustained with some big gusts. Not as many people out as I expected with the cooler temps. However 3 deer, baby rabbits, 3 rowing teams all decided to join me today. It was the first time I noticed the coach was in a motorboat. huh, just like track coaches often get to ride the bike. Why did I listen to a gym teacher 100 pounds overwight I'll never know. Anyway, today was more about steady miles than fast ones. 8:20ap for the majority and mile 22 @ 6:43 (I was surprised I had the legs for that one).
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| Slow miles | Fast miles | Total Distance | 7.50 | 0.00 | 7.50 |
| WINDY 55º Recovery run
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Under Armor Speedform Miles: 7.50 |
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| Slow miles | Fast miles | Total Distance | 12.00 | 0.00 | 12.00 |
| AM- 38º More wind. Broke out gloves and a long sleeve shirt for this one. 8 Miles, slow.
Afternoon- 60º Did I mention wind? Getting what I can in now. Heading to Oklahoma for work, will be in Tulsa the next few days so I will run when I can - maybe sandwiched in by really short ones. We will see.
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Saucony Kinvara 5 Miles: 4.00 | Newton Distance Miles: 8.00 |
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| Slow miles | Fast miles | Total Distance | 7.00 | 0.00 | 7.00 |
| Hotel Treadmill, barely squeezed in 7 miles between everything. Beat,
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| Slow miles | Fast miles | Total Distance | 4.50 | 6.00 | 10.50 |
| Afternoon escape while in Tulsa. 73º, warm and windy. 2 mile warm up in some very dangerous side road runnung. Set off to do 6, 1 mile repeats, but conditions and trails did not lend to that as I eventually ended up a Turkey Hill here. Wow. There are trails and there are trails. I think Joe would like these. Mile 1 was a 6:50, but after that I hit the rocks and all bets were off. I just ran as hard as I could for that period.
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Saucony Kinvara 6 - Wicked Orange Miles: 10.50 |
| Comments(4) |
| Slow miles | Fast miles | Total Distance | 0.00 | 0.00 | 0.00 |
| Woke up and 4 am. Puking and nasty. I may have gotten food poisoning
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| Race: |
Run for the Rescues (3.11 Miles) 00:20:36, Place overall: 1, Place in age division: 1 | Slow miles | Fast miles | Total Distance | 4.00 | 3.11 | 7.11 |
| I signed up for a smaller 5K at the request of some friends. I wanted some racing anyway so it wasn't like I did not want to do it anyway. At the beginning of the week I was thinking PR. After Thursday's flu/food episode I did not think I would make it at all. Well I showed up despite being weak, not much food in days and 0 miles since Wednesday. I thought if I could finish a minute slower than my PR I would be OK with that, and that is exactly what I did. Good temps at 57, BUT windy, raining and puddles took a bit away from the favorable temps. Splits: 6:28, 6:32, 6:50 (6:42 for .11)
Now that I am home I am not feeling the best so maybe I should have rested instead, but I was happy to finish 1st even though it was a small field. I will put the gift cards to good use.
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Adidas Adizero - Adios Miles: 7.10 |
| Comments(6) |
| Slow miles | Fast miles | Total Distance | 6.00 | 0.00 | 6.00 |
| Starting to get my strength back. 70º easy run. 8:41 ap. Tried my new shoes, 1st set of Pearl's - really felt good on this 1st run with them.
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Pearl Izumi N1V2 Flash Green Miles: 6.00 |
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| Slow miles | Fast miles | Total Distance | 12.30 | 0.00 | 12.30 |
| AM- 43 and cool. Hamstrings were VERY tight! I have never experienced that before. Easy run, loosened up a bit by the end.
PM- 5 more, easy. legs felt a bit better.
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Under Armor Speedform Miles: 5.00 | Saucony Kinvara 6 - Wicked Orange Miles: 7.30 |
| Comments(1) |
| Slow miles | Fast miles | Total Distance | 5.05 | 11.25 | 16.30 |
| AM 64/76º by end, all sunshine. Just a bit sticky, and decided to try a new workout. It seemed a bit different, but what the heck. Started my run and my legs and body are still just drained. Everything was an effort. Hope that I bounce back soon. 3.6 Mile w/u. Then 3x20s Striders @ 5k+ pace. Followed by 6 Miles at MP pace. I avg'ed 7:39/mile so right on. OK since I was in a headwind and did not feel strong. Then 10 minutes at a super slow pace (11-13/mile) - the goal is to get your body to fatigue and feel done. Then 5 More miles at MP, it is supposed to similate late marathon miles. Well my legs DID feel that way. I am not sure if it was the workout or just me. I held on and avg'ed another 7:39/mile. 1 Mile cool down. I honestly do not know how I feel about it, but happy its done.
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Pearl Izumi N1V2 Flash Green Miles: 16.30 |
| Comments(2) |
| Slow miles | Fast miles | Total Distance | 8.10 | 0.00 | 8.10 |
| PM- 80º Recovery run. Did some new trails, Charleston Falls - outer loop. I should have guessed falls = hills. More than I intended for a recovery, but it was all good. And hot.
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| Slow miles | Fast miles | Total Distance | 12.05 | 0.00 | 12.05 |
| AM- 68º/90% 7+ Easy. Tired legs.
Afternoon 80º/68% A little better. Needed to loosen up. I am sure I will get some striders tomorrow.
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Under Armor Speedform Miles: 4.65 | Saucony Kinvara 6 - Wicked Orange Miles: 7.40 |
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| Slow miles | Fast miles | Total Distance | 7.00 | 1.00 | 8.00 |
| 70º/96% Sunshine. I started my run a little after sunrise instead of before today. Took the extra hour of sleep since I have a job interview today with a new company... which means I go in late to work with my current job. Odd when I think about it too much.
8 Easy, 13x20s Striders @ 3ksih pace. Wet.
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| Comments(2) |
| Slow miles | Fast miles | Total Distance | 7.00 | 13.10 | 20.10 |
| 69/70%/wet at the start. After the sun came up it was draining, but that is what I really want to train in anyway. Saw 3 deer including a young 2 point buck, a big ol snapping turtle right next to the bike path, about 8 bunnies including 2 half the size of my shoe. Effort was there for the run, so even though my legs are still tired I am OK with it. 5 Mile w/u, then 13 (MGP 7:39) splits were 7:35, 7:22, 7:28, 7:29, 7:26, 7:31, 7:34, 7:36, 7:33, 7:23, 7:27, 7:35, 7:35 That's a 7:30 avg in the sunshine. 2 Mile c/d.
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Pearl Izumi N1V2 Flash Green Miles: 20.10 |
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| Slow miles | Fast miles | Total Distance | 7.40 | 0.00 | 7.40 |
| Went to KY over the weekend for the holiday. Enjoyed cooking out, cornhole and smores. Lots of smores. yum. Got home tonight and went for a slow run. 85º/33%- slow run. Weird part is I had 2 MP miles 7:23, 7:38 and I was just running, not trying. I would like it to be that easy all the time.
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Saucony Kinvara 6 - Wicked Orange Miles: 7.40 |
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| Slow miles | Fast miles | Total Distance | 12.00 | 1.40 | 13.40 |
| AM- 62º/98%- Cool felt good, but still ended up wet. I sweat too much. 8.4 easy w/11x30s Striders @ 5k+ pace.
PM- 88º/39%- Easy. Hot, but not as wet. I still sweat too much.
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Saucony Kinvara 5 Miles: 5.00 | Innov8 220 Miles: 8.40 |
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| Slow miles | Fast miles | Total Distance | 230.30 | 68.19 | 298.49 |
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Newton Distance Miles: 33.25 | Innov8 220 Miles: 89.25 | Saucony Kinvara 5 Miles: 17.00 | Under Armor Speedform Miles: 26.15 | Saucony Kinvara 6 - Wicked Orange Miles: 83.33 | Adidas Adizero - Adios Miles: 7.10 | Pearl Izumi N1V2 Flash Green Miles: 42.40 |
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