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October 2017

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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: 35.20 Year: 2370.60
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: 106.73
Kinvara 7 Neon Yelarnge Lifetime Miles: 397.50
Adidas Duramo Cool Blue Lifetime Miles: 175.90
Pearl Izumi N1V2 Flash Green #2 Lifetime Miles: 6.00
Slow milesFast milesTotal Distance
289.5075.50365.00
Saucony Kilkenny XC5 Miles: 24.25Pearl Izumi EM N1 Neon Yellow Miles: 45.20Adidas Duramo Cool Blue Miles: 84.40Pearl Izumi N1V2 Flash Green Miles: 65.85Pearl Izumi EM N1 Cool Red Miles: 18.05Kinvara 7 Neon Yelarnge Miles: 127.25
Slow milesFast milesTotal Distance
8.000.008.00

After church- Sugarcreek trails. Lots of challenging hills and nice wide trails that go down by the river. I was suprised my legs showed so much life after my yesterday, but it was a most welcome surprise.

Saucony Kilkenny XC5 Miles: 8.00
Comments(3)
Slow milesFast milesTotal Distance
14.250.0014.25

AM- Wonderful 48º 8.25 recovery. Big block through shull gate. Pretty quiet morning. 

PM- 76º 6 easy on the bike path. A handful of deer as the sun was setting helped keep the pace. A few bikers with annoying flashing lights. 

Pearl Izumi EM N1 Neon Yellow Miles: 6.00Adidas Duramo Cool Blue Miles: 8.25
Comments(2)
Slow milesFast milesTotal Distance
13.251.0014.25

AM- 53º and sunny. 8.25 w/11x30s striders around 5-8k pace to stretch the legs. 

PM- 80º 6 Easy. 

Pearl Izumi N1V2 Flash Green Miles: 8.25Pearl Izumi EM N1 Cool Red Miles: 6.00
Comments(1)
Slow milesFast milesTotal Distance
9.505.5015.00

AM- 67º Humid, which is OK to run in, but I really got spoiled with those low 50 degree runs. Ran the classic - 10 Miles (w/ 2.5 miles @ HMP in the middle) and then intervals. 6x3 Mins w/ 2 min active recoveries. They turns out to be just shy of 1/2 mile intervals, about 725+ meters. These are always tough to pull after after 10 miles, but I hit my goal times all 6 of the intervals.. If I had to describe how I feel after in one word... J-E-L-L-O 

Kinvara 7 Neon Yelarnge Miles: 15.00
Comments(4)
Slow milesFast milesTotal Distance
14.000.0014.00

AM- 68º 91% very SLOW recovery run. Caught some rain at mile 3 briefly and then mile 7 to the end. Felt nice. 

PM- 66º 6 more easy. 

Pearl Izumi EM N1 Neon Yellow Miles: 6.00Adidas Duramo Cool Blue Miles: 8.00
Comments(3)
Slow milesFast milesTotal Distance
14.800.0014.80

AM- 65° yet 100% humidity so it was 'cool' enough, but heavy air and wet. 8.75 with some quick striders. steady run. 

Afternoon- 76° 6 more easy, then back to the grind. 

Pearl Izumi N1V2 Flash Green Miles: 8.75Pearl Izumi EM N1 Cool Red Miles: 6.05
Add Comment
Slow milesFast milesTotal Distance
9.0011.0020.00

AM- 72° and went from cloudy to sunny half way through. The humidity and dew point were not very oppressive so that was in my favor despite it being too warm and wet for me. Lots of bikers out today as I did a different route today. 

20 Miles. Underpass to county line to Kyle Park to Troy to the golf course and back. 2 Mile warm up and then 7 miles subMP, 2 mile cool down and then intervals. 11x 540m (roughly 1/3 of a mile) with 60 second active recoveries. Woof. That was challenging. That left me with a little under 4 mile cool down to wrap things up. If you want to see something really impressive, check Rhetts blog. 

Kinvara 7 Neon Yelarnge Miles: 20.00
Comments(5)
Slow milesFast milesTotal Distance
4.000.004.00

Sugarcreek trails, 4 easy miles. Would have done more, but busy Sunday!

Saucony Kilkenny XC5 Miles: 4.00
Comments(1)
Slow milesFast milesTotal Distance
12.000.0012.00

AM- 6 miles, warm/humid

PM- 6 more.... very busy day. 

Pearl Izumi EM N1 Neon Yellow Miles: 6.00Adidas Duramo Cool Blue Miles: 6.00
Comments(3)
Slow milesFast milesTotal Distance
13.751.0014.75

AM- 59º cooler weather is back for a day and I like it! 8.25 around the big block through shullgate. A few friendly dog walkers. 11x30 striders in the middle. 

PM- 77º Sugarcreek trails. Some of my favorite to run. Challenging loops, but took them kinda slow. 6.5 miles. 

Pearl Izumi N1V2 Flash Green Miles: 8.25Saucony Kilkenny XC5 Miles: 6.50
Add Comment
Slow milesFast milesTotal Distance
7.005.0012.00

AM- 66º 100% humidity. 8 Hours of 100% humid and no rain is heavy air. Don't get me wrong - you guys in FL, GA & TX have it worse I am sure - but it's heavy.

 6x1 5x1 Mile repeats. Very tired/sore legs this morning, maybe I went to fast on the trails last night or its just the trials of miles.... miles of trials... I dunno. First 3 miles on rolling hills were hitting pace (6:55, 6:54, 6:56) despite not being flat so that was a mental boost. Mile 4 was 85% uphill and gut check, it was all I could do to hold a MP mile. Mile 5 was trashed legs after that hill. I got under MP and just over 1/2 MP but thats it so I scrapped repeat 6. Overall satisfied with the run and back to work. 

Kinvara 7 Neon Yelarnge Miles: 12.00
Comments(3)
Slow milesFast milesTotal Distance
14.000.0014.00

AM- Cooler and misty/foggy run. 8 Recovery. 

PM- Bike path was hopping tonight. Nice night for a run. 6 Easy but my legs woke up 3 miles in. That was nice for sure. 

Pearl Izumi EM N1 Neon Yellow Miles: 6.00Adidas Duramo Cool Blue Miles: 8.00
Add Comment
Slow milesFast milesTotal Distance
14.250.0014.25

AM- Cooler 8.25 Miles through shullgate around big block. Suprisingly my legs felt 'OK' which I of course was happy about. 

PM- Sunny and nice, but warm. 6 easy. Some punk kids wanted to race me. I kept my pace slow and they gave up quick enough. Amazing how fast they are for 50 meters and then give up. :p 

Pearl Izumi N1V2 Flash Green Miles: 8.25Pearl Izumi EM N1 Cool Red Miles: 6.00
Comments(2)
Slow milesFast milesTotal Distance
4.0016.0020.00

AM- Started cool, ended a little warm. Lots of people out walking dogs, biking, running. Ran from Fishburg over the dam in Taylorsville, to tadmor, to underpass to Kyle park. 3 Mile warmup then 16 MP Miles. As a reference for me BQ pace is 7:49. To actually get in pace is around 7:40. So my 16 miles were at 7:35 AP. Then 1 mile cool down. The encouraging part is I still had gas in the tank at the end of 20. I am tired sure, but knowing I had more in me was a mental boost. Race is 4 weeks from today. I have lots of travel starting Monday for about 12 days. I will have to be very creative the keep my miles up. 

Kinvara 7 Neon Yelarnge Miles: 20.00
Comments(4)
Slow milesFast milesTotal Distance
8.750.008.75

AM- Early. Woke up early unexpectedly so I went out for a short recovery run. 

Aftertoon after chuch- 5.75, Sugarcreek trails. Lots of hills, took it easy. 

Saucony Kilkenny XC5 Miles: 5.75Adidas Duramo Cool Blue Miles: 3.00
Comments(5)
Slow milesFast milesTotal Distance
9.200.009.20

AM - Early 4:30 run. Slow and 43º

7 Hour drive for work. 

Food/5 Hour audit 

3 Hour Drive

Hotel. 4.1 on Treadmill. 

Pearl Izumi EM N1 Neon Yellow Miles: 5.10Adidas Duramo Cool Blue Miles: 4.10
Add Comment
Slow milesFast milesTotal Distance
11.253.0014.25

On the road for work in Henderson, KY. Found a gem of a bike path... that doesn't allow bikes! KY hills and curves abound. Part of it was along the Ohio river so nice scenery. Ran the classic. 10 Mile warm and then intervals. 6x3 min with 2 min active recoveries. Despite the hills I hit pace (Sub10k) all 6 intervals. 

Kinvara 7 Neon Yelarnge Miles: 14.25
Comments(3)
Slow milesFast milesTotal Distance
6.000.006.00

6 Hotel Treadmill

Adidas Duramo Cool Blue Miles: 6.00
Add Comment
Slow milesFast milesTotal Distance
10.550.0010.55

Another 6 hours of driving but finally back home! Whew! PM 71º until dark. 10+ easy miles. Legs needed the stretch and felt some life towards the end. 

Adidas Duramo Cool Blue Miles: 10.55
Comments(3)
Slow milesFast milesTotal Distance
13.350.0013.35

AM- Cooler and sunny. 8.25 easy. Tired from all the driving, need to get my legs back. 

PM- 77º sunny. 5.1 easy. 

Pearl Izumi N1V2 Flash Green Miles: 8.25Pearl Izumi EM N1 Neon Yellow Miles: 5.10
Add Comment
Slow milesFast milesTotal Distance
2.0018.0020.00

AM- 21 days until Virginia. Ran the bike path and went the way of rolling hills. Lots of people out. There were quite a few people walking 22 miles for the military to end suicide. With us being so close to Wright Patt AF base it makes sense that there was a decent size group walking. Very nice people and great cause. 

2 Mile warm up and then18 miles a little bit faster than MP. 7:35 AP.

Kinvara 7 Neon Yelarnge Miles: 20.00
Comments(5)
Slow milesFast milesTotal Distance
10.000.0010.00

I took a day off yesterday since I had to fly to Mexico for work.

10 easy... Uh.. Hot and humid! System shock.

Adidas Duramo Cool Blue Miles: 10.00
Comments(4)
Slow milesFast milesTotal Distance
5.005.0010.00

Resort Treadmill. 5x1 Mile repeats, 1/4 mile recoveries. 6:56

Kinvara 7 Neon Yelarnge Miles: 10.00
Add Comment
Slow milesFast milesTotal Distance
6.250.006.25

Mexico recovery run 

Adidas Duramo Cool Blue Miles: 6.25
Add Comment
Slow milesFast milesTotal Distance
14.000.0014.00

HOME... From high 80's and high humidty running.... too.... 31º AM run. 7 Steady. Cold lol 

PM- 53º 7 easy

Pearl Izumi N1V2 Flash Green Miles: 7.00Pearl Izumi EM N1 Neon Yellow Miles: 7.00
Comments(3)
Slow milesFast milesTotal Distance
13.850.0013.85

AM -55º Easy run. Quiet morning. 

PM- 53º cold rain starting to fall, lots of accidents. Easy run. 

Pearl Izumi N1V2 Flash Green Miles: 5.60Adidas Duramo Cool Blue Miles: 8.25
Comments(2)
Slow milesFast milesTotal Distance
6.0010.0016.00

AM- 34º Snow early. Bike path was still clear but wet. Tempo run. 3 Mile warm up and then 10 miles @ 10k-HMP on rolling hills. Those later miles up the dam hill were gut checks. 3 Mile cool down. A few other people out that surpised me with the cold. About 8 deer about and 1 that was fearless and stood by the bike path as I went by and never moved. 14 Days to race. 

Kinvara 7 Neon Yelarnge Miles: 16.00
Comments(3)
Slow milesFast milesTotal Distance
4.000.004.00

Pearl Izumi EM N1 Neon Yellow Miles: 4.00
Add Comment
Slow milesFast milesTotal Distance
6.000.006.00

AM- 34º cold wind. 6 Easy. Cold mist. Let's just admit it. I was cold. 

Adidas Duramo Cool Blue Miles: 6.00
Add Comment
Slow milesFast milesTotal Distance
11.500.0011.50

AM- 32º crisp. Yet a skunk was out. Somehow that does not make sense. 

PM- 40º 15+ deer at the park. For a minute I thought I might get run over. 

Easy runs today that felt easier than normal. I'll take it! 

Pearl Izumi N1V2 Flash Green Miles: 11.50
Comments(4)
Slow milesFast milesTotal Distance
289.5075.50365.00
Saucony Kilkenny XC5 Miles: 24.25Pearl Izumi EM N1 Neon Yellow Miles: 45.20Adidas Duramo Cool Blue Miles: 84.40Pearl Izumi N1V2 Flash Green Miles: 65.85Pearl Izumi EM N1 Cool Red Miles: 18.05Kinvara 7 Neon Yelarnge Miles: 127.25
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