Checking the Tank

Americana 5K

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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
249.6545.36295.01
Nike LunarFly Miles: 44.00Mizuno Wave Precision 10 Miles: 96.20Saucony Kinvara 2- Bright Lime Miles: 113.00Adidas Adizero - Adios Miles: 5.11Brooks Launch #2 Miles: 23.50Mizuno Wave Ronin 2 Miles: 13.20
Slow milesFast milesTotal Distance
8.003.0011.00

AM - warm/humid. Late start, had a rough night sleeping. I usually remember like 1 dream every 8-12 months. Well last night was one... it was bad. I can't recall a nightmare like this since I was like 8. I was up from 2 to 4am messing with my ipod since I could not go back to sleep. I am sure that too much info, but it led to a tired and later am run. 2m warm up then 7:39/7:30/7:08 and 7:58 cool down. Ended up taking a half day of work. 

PM- Took Aly to the running store. She has ran 5 times now (every other day, about 1/2 mile running 1 1/2 walking) doing the walk to run to break her in. She used her own money for running clothes so I bought her (and me) some new running shoes. I may have a runner in the family some day after all :) 5 Easy Miles.  

Nike LunarFly Miles: 6.00Mizuno Wave Precision 10 Miles: 5.00
Comments(1)
Slow milesFast milesTotal Distance
5.0011.0016.00

Ugh oppressive - this took more effort than the 20 miler last week. I got up to run early at 6. 6:30 thunder was rumbling and the radar showed a lighting storm rolling in so I had to wait a few hours. 75/99% humidity - not ideal running conditions. The good news is I got some new kicks and what better way to break them in! I really liked the original Kinvara (600 miles!) and took too long to get some new ones. I was time to put some old shoes to rest. 

Miles 1-3 WU 8:37 Miles 4-13 MP 7:36 Miles 13-14.25 MGP 7:15 (I would have pushed this pace had the conditions been more ideal, legs were there)-16 CD Overall 7:50


Saucony Kinvara 2- Bright Lime Miles: 16.00
Comments(4)
Slow milesFast milesTotal Distance
5.000.005.00

Just a short run to keep my legs loose for Monday

Mizuno Wave Precision 10 Miles: 5.00
Add Comment
Race: Americana 5K (3.11 Miles) 00:19:36, Place overall: 48, Place in age division: 2
Slow milesFast milesTotal Distance
2.003.115.11

When I got up this morning I was happy to see it overcast since Sat & Sun were so humid. Got to the race and met my friends there (one of the ones from Kenya heading back tomorrow AM) and there were a few other friends (from Jordan and heading back August) that I did not know were going to be there that we got to chat with. 

The race is pretty well organized (I ran it last year) with a larger crowd- 1299 racers. I felt good this morning, and although it was 90% humidity the sun was covered by the clouds so it was 71ish at race time and it just felt better. Oh, you know what, I do love the singing of the anthem before the run - just fitting any time, but more so on the 4th. 

When the race started I wanted to keep a controlled pace since I am bad about running to hard to soon, so I set my alarm to warn me if I was going to fast or slow for that first mile. I also tried that Gatorade Prime or whatever is it called. Tasted good, that was all that mattered for me :)

Mile 1 – 6:26 Pace. Amazed that ended up there. One thing I about 5K’s is the number of people who start near the line that everyone has to weave around. The kids and the adults both, I wouldn’t call it annoying, but it does make it difficult when your trying to pace. Anyway, I finally get past the weaving and I hear my watch- yes I know I am going to slow, weaving does that. After the 3rd beep I look down and I am too fast, not too slow. Oops. Of course I over compensate and then I am running to slow…

Mile 2- 6:20 Pace. I was happy with this mile since the first half was down hill and the second half was up hill and I was able to maintain a pretty steady pace.

Mile 3- 6:16 Pace. Mainly up hill, it was getting a little hard, but when you can see the finish line, even though it was a good half mile out it gives you confidence.

Mile .11? – 5:12 Pace. I had some kick left, not a lot, but some which made me happy because usually I am dogging that last bit of a 5K. 

So a good race with friends, a PR of 19:36 and felt good at the end. I am eating good today!  

Adidas Adizero - Adios Miles: 5.11
Comments(13)
Slow milesFast milesTotal Distance
11.000.0011.00

AM- Warm... 6 Slow recovery miles, hit a few sprinklers as I ran this one. 

PM- Hot - 5 easy miles. Enjoyed the scenery and cleared the mind.  

Brooks Launch #2 Miles: 5.00Mizuno Wave Precision 10 Miles: 6.00
Comments(1)
Slow milesFast milesTotal Distance
10.250.0010.25

Taylorsville trails - blue loop x2, then back. After the trails - hills, lots of hills today.

Saucony Kinvara 2- Bright Lime Miles: 10.25
Comments(6)
Slow milesFast milesTotal Distance
8.003.0011.00

AM- 70/100% ... yum... 6 easy, with 8x20s striders in for a little speed and getting the kinks out. 

PM- 86/75%  5 Progressive - the last few under MP. Good day today :) 

Nike LunarFly Miles: 5.00Mizuno Wave Precision 10 Miles: 6.00
Comments(5)
Slow milesFast milesTotal Distance
12.000.0012.00

AM- 6.5 miles. Early, some rain so that was a nice change of weather. 2 miles then hit the Taylorsville Trails. Blue loop (x2) North Loop - These trails are packed with hills so it was a good run- the North Loop is kinda rough in spots with rocks as steps in areas. First time on them and could tell they are not run much, or there are just a bunch of active spiders by how many webs I had smack me in the face.  I think when I run these I will avoid the North Loop. 

PM- 5.5 Easy miles. 87/55%, not too bad.  

Brooks Launch #2 Miles: 5.50Mizuno Wave Precision 10 Miles: 6.50
Comments(6)
Slow milesFast milesTotal Distance
23.002.0025.00

AM- 20 Miles. A little cooler, only 63.Humidity was still at 93%, but much better temps to run in. Lots of rolling hills today at just a modest pace (8:18). It was a decent run, but felt a little off at the end as I was thinking I would finish strong, but after 18 I just ran it out as I didn't really have the legs to push fast. I am not sure if it was all the hills or that my legs felt a little beat up from the rocky trails yesterday. 

PM- 5 miles, easy to start, ended up running MGP (7:11) over the last mile+  

Nike LunarFly Miles: 5.00Saucony Kinvara 2- Bright Lime Miles: 20.00
Comments(4)
Slow milesFast milesTotal Distance
5.500.005.50

On the road! Ona history road trip with the youth group so it will be a step down mileage week. Did some tm miles in richmond- nc tomorrow... I will catch up w i get back as typing on the phone is not fast!

Mizuno Wave Precision 10 Miles: 5.50
Comments(6)
Slow milesFast milesTotal Distance
5.001.006.00

6 quick miles by the Pamlico River

Saucony Kinvara 2- Bright Lime Miles: 6.00
Add Comment
Slow milesFast milesTotal Distance
4.000.004.00

Horrible calf cramp in the middle of the night- too much driving I think. 4 easy miles

Mizuno Wave Precision 10 Miles: 4.00
Add Comment
Slow milesFast milesTotal Distance
11.003.0014.00

Back home. Over 1800 miles of driving this week. The trip we took the teens on was amazing. I will have to post some pictures and maybe some info- there is so much history out there that we have simply not been taught because it is not popular. The sights alone in Virginia, NC and KY were amazing not to mention the markers and preservation. I mean how many people know that 7 Baptist minsters were thrown in jail in 1770 for simply preaching the gospel? 3 lawyers fought for their rights and got them out, and they did it for free. Names? Patrick Henry, Thomas Jefferson and James Madison. Anyway, I have too much information for the blog right now - and I need to catch up! The teens were great and in awe of some of the history we saw. Oh.... we had some late night crazy fun too (hey when you travel in a huge passenger van with teens - the junk food, games and loudness will happen). 

Running- I tried to make the most of my time, but I was lacking sleep, driving a lot, walking more and 2 nights I had horrible calf cramps - my body had me take an extra day off. I think I could use a step back week anyway.  

Brooks Launch #2 Miles: 7.00Nike LunarFly Miles: 7.00
Comments(3)
Slow milesFast milesTotal Distance
11.054.2515.30

AM- Did not feel much like getting up early, after all I am on Holiday :) 73/100% Either I was just tired or this was an oppressive weather day.... or just maybe both. 11.25 - was going to be more, but after running 4.25 at MGP I was soaked and realized this was not my day. My body was in 'shut it down mode' so I did just that. PM- Easy 4.

 Here are a few pics of our trip 

 

Some of our group looking over the bath river in NC

 

This is at the courthouse in Chesterfield, VA- where in 1770, 7 men were thrown into jail for preaching the gospel. Here is kicker, their churches would come to the jail and they would preach out the bars to them. I could go on and on... it was awesome to see 

 

Check out these stairs at Shaker Village. I raced one of the teens up them (the others would not even try).... wasn't even winded :)

 

The history of Sandy Creek is awesome and gave me goose bumps

 

Nope, wasn't mad :) Just one of the teens caught me posing  

Mizuno Wave Precision 10 Miles: 4.05Saucony Kinvara 2- Bright Lime Miles: 11.25
Comments(4)
Slow milesFast milesTotal Distance
11.000.0011.00

AM- 72/100% 6 Easy before church, up very early. 

PM- 90/74% Dew Point is crazy.... 5 Easy, legs felt good and could have ran hard. I am going to try and stay easy for some days and focus more on my hard days. We will see...  

Heat Warnings/Advisories already out for Monday. I am sure my friends in Texas have it worse, best wishes. 

Nike LunarFly Miles: 5.00Mizuno Wave Precision 10 Miles: 6.00
Comments(2)
Slow milesFast milesTotal Distance
11.000.0011.00

AM- 75/100%  6 Easy... wet... I ran through a few sprinklers to dry off... 

PM- 93/56%- Excessive heat warning they say... heat index 103. Was not the worst, but it was hot... and wet- 5 kinda easy miles.  If you read this flat, I am complaining worse than you :) Since right now I am trying to figure out what is worse, this heat or the ice storms....  

Mizuno Wave Ronin 2 Miles: 5.00Mizuno Wave Precision 10 Miles: 6.00
Comments(2)
Slow milesFast milesTotal Distance
10.151.0011.15

6am, 80/100%... Somethings got to give ... - I sometimes wear my glasses in the morning run until I get my contacts in. They kept steaming up as I ran. 8x20s Striders to keep loose... 

PM- 92/60% Some cloud cover made it 'feel' better. 5+ easy, decent day of work. Anybody around here eat yogurt? I love this organic vanilla stuff, throw some blueberries in it and it is a good after run bite. 

Brooks Launch #2 Miles: 6.00Mizuno Wave Precision 10 Miles: 5.15
Comments(4)
Slow milesFast milesTotal Distance
7.005.0012.00

75/100% 5 Miles WU, then 5x1 HMP (6:55) w/60s recoveries, I dogged that last one. Run w Aly for cooldown. So this is how the wicked witch of the west felt. 

Saucony Kinvara 2- Bright Lime Miles: 12.00
Comments(2)
Slow milesFast milesTotal Distance
11.000.0011.00

AM 75/100% 6 Recovery

PM Had a cookout to go too, a friend ha a 5K tonight, hope she did not suffer in the heat.  9pm run, 91/65% , still hot, but actually a good easy run. Blueberries! Yum!! :) 

Nike LunarFly Miles: 5.00Mizuno Wave Precision 10 Miles: 6.00
Comments(6)
Slow milesFast milesTotal Distance
11.000.0011.00

AM- 80/100% Tough running. Busy and long day at work. My left thigh is hurting somewhat. I can't tell if it is just  a sore muscle or what. I will have to ice tonight. 

PM- 85/70% Much better, except the thigh. It is bugging me more right now. Hopefully it will go away in a few days, I don't want it to hold me up. Grilled some crab and peppers for my dinner, no one else around me likes crab, so no need to share :) 

Nike LunarFly Miles: 5.00Mizuno Wave Precision 10 Miles: 6.00
Comments(4)
Slow milesFast milesTotal Distance
10.003.0013.00

After a rough start to the day, I figured I would try a med-long to long run in the middle of the day. I knew it was hot, but I thought I was going to suck it up. 93/60% Heat Index 105 degrees... So after a quick 1st mile I ran the next 3 at MP. I kept looping so I could grab sips of water. At mile 4 I started to slow down and by mile 5 my face was very hot. I ran a cool down to end at 6 miles. Bummer. 

9m- 7 miles- 8:20/ - did not push faster due to the heat index still near 100, but since the sun was down it was much more tolerable.So enough weather, I had some fun in the kitchen with black rice, sweet potatoes, chicken, pork, peppers from the garden, onions and bacon....  Dessert was great- if you ever had a 'Blondie' from Applebee's, I make something called a'Brunette' - its similar, but I use dark chocolate instead of white - and chocolate/carmel instead of just carmel. 

Saucony Kinvara 2- Bright Lime Miles: 13.00
Comments(8)
Slow milesFast milesTotal Distance
9.204.0013.20

AM 73/100% 5 Easy miles, up and out early for work. Trying to clear the mind... 

PM- 85ish- 8.2 Miles w/8x800 (400 recoveries)  6:35, 6:36, 6:40, 6:41, 6:52, 6:41, 7:40, 7:23 - as you can tell I was getting tired and thirsty, those last recoveries were pretty dog slow too. I really just wanted to stretch the legs since Saturday did not go as planned.

It's going to be a long week of work. 

Mizuno Wave Ronin 2 Miles: 8.20Mizuno Wave Precision 10 Miles: 5.00
Comments(4)
Slow milesFast milesTotal Distance
11.000.0011.00

A few degrees cooler this morning, but still 100% humid, very easy 5 miles, my legs are tired. 

PM- 86, 6 easy miles, long day of work.  

Nike LunarFly Miles: 6.00Mizuno Wave Precision 10 Miles: 5.00
Comments(4)
Slow milesFast milesTotal Distance
1.000.001.00

Was going to be a big workout day, after a mile something was wrong so I shut it down. To the docs Thursday morning. Leg and foot pain. 

Saucony Kinvara 2- Bright Lime Miles: 1.00
Comments(4)
Slow milesFast milesTotal Distance
10.000.0010.00

AM- Doc's. Some news I knew was coming. Left foot - plantar fasciitis. I would only casually mention the pain thinking if I didn't talk about it I could handle it, it has gotten pretty painful at times. The upper left legs fortunately is a few pulled muscles and ruptured blood vessels. So he told me two weeks off, I could bike and water run, but we would re-evaluate then. I explained I had the marathon in 9 weeks and asked if I could make it worse if I ran on it. Long story short we agreed on option B- I begin physical therapy, he allows me some minor pain meds, I keep training and deal with some of the pain. As soon as the race is over, 2 weeks off. 

PM- 93/hot - 10 easy miles, had lots left in the tank at then end, if the park did not close at dark I would have been tempted to push more. Saw some deer and a baby one at that, plus some baby raccoons. Hurt early on, but as i got going it felt better.  

Mizuno Wave Precision 10 Miles: 10.00
Comments(8)
Slow milesFast milesTotal Distance
6.000.006.00

6 early, never got to pm, work was way to long 

Saucony Kinvara 2- Bright Lime Miles: 6.00
Add Comment
Slow milesFast milesTotal Distance
15.502.0017.50

Relaxed run, way to hot- last 2 miles were mp. Need to catch up with everyone, been very busy. 

Saucony Kinvara 2- Bright Lime Miles: 17.50
Comments(4)
Slow milesFast milesTotal Distance
5.000.005.00

5 Easy, Mid day- 90...

Mizuno Wave Precision 10 Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
249.6545.36295.01
Nike LunarFly Miles: 44.00Mizuno Wave Precision 10 Miles: 96.20Saucony Kinvara 2- Bright Lime Miles: 113.00Adidas Adizero - Adios Miles: 5.11Brooks Launch #2 Miles: 23.50Mizuno Wave Ronin 2 Miles: 13.20
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