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January 2019

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Location:

Nancy,KY,USA

Member Since:

Jan 01, 2011

Gender:

Male

Goal Type:

Other

Running Accomplishments:

2017 IMM: 4:05:43

2017 Covenant Health Marathon 3:33:12

2016 Hatfield and McCoy Marathon: 4:01:12

2016 Indy Monumental Marathon 3:39:55

2015 Indy Monumental Marathon 3:13:33

2015 Chicago Marathon 3:48:36

2015 Boston Marathon 3:23:40

2014 Carmel Marathon 3:08:41

2014 Yuenling Shamrock Marathon 3:07:53

2013 Marquette Marathon: 3:11:53

2013 Rock N Sole Half Marathon: 1:26:52

2013 500 Festival Half Marathon 1:28:36

2012 Carmel Marathon 3:16:45

2011 Carmel Marathon 3:24:55

2011 500 Festival Half Marathon 1:30:20

2011 Presque Isle Marathon 3:30

2011 Prairie Fire Marathon 3:41:16

2010 Morse MiniMarathon 1:32:36

2006 Derby Festival Marathon 3:56:35

Short-Term Running Goals:

Boston Qualifier (again)

Sub 3 hour Marathon

Boston Qualifier

Long-Term Running Goals:

Staying Healthy and injury free

Personal:

Married to Heidi with two lovely children; Oliver 11 and Amelia 9.  I have been running for about 16 years now.  

Favorite Blogs:

Miles:This week: 17.00 Month: 87.10 Year: 1803.28
K-Ruuz3 Lifetime Miles: 616.85
K-Ruuz4 Lifetime Miles: 370.95
Sketchers Meb (2) Lifetime Miles: 608.00
Nike Zoom Streak LT3 (1) Lifetime Miles: 281.85
Nike Zoom Streak LT3 (2) Lifetime Miles: 263.60
Nike Zoom Streak LT3 (3) Lifetime Miles: 148.05
Nike Zoom Elite Lifetime Miles: 372.65
K-Ruuz5 Lifetime Miles: 85.51
Nike Vaper Fly (1) Lifetime Miles: 491.48
Air Jordan (1) Lifetime Miles: 28.65
Air Jordan (2) Lifetime Miles: 29.20
Air Jordan 88 (1) Lifetime Miles: 78.30
Nike Wildhorse Lifetime Miles: 67.55
Nike Pegasus Lifetime Miles: 30.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
136.006.0041.900.00183.90
Sketchers Meb (2) Miles: 51.60Nike Vaper Fly (1) Miles: 29.45Nike Zoom Streak LT3 (2) Miles: 16.05Nike Zoom Elite Miles: 47.80K-Ruuz3 Miles: 12.00Nike Zoom Streak LT3 (1) Miles: 20.75
Weight: 162.46
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.006.000.000.006.00

8am trail run at PC Park.  6 miles.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.003.600.005.60

5am run with David from Rocky Hollow.  Hill repeats in Z4 3x 10 min with 2 min recovery.  5.6 total miles.

Sketchers Meb (2) Miles: 5.60
Weight: 164.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

5am run with the group from Rocky Hollow.  We went up 1247 and back on SR 27. 38 degrees and nice out.

Nike Vaper Fly (1) Miles: 10.20
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

6am run with David from Rocky Hollow.  48 degrees and calm.  4.5 miles at easy pace.  HR is all messed up this mornig though.  Garmin shows that I'm stuck at 160 to 175 bpm??? 10:30 mpm 

5pm run with Heidi in our neighborhood. 10 mpm for 3 miles.

Nike Zoom Streak LT3 (2) Miles: 4.50Nike Vaper Fly (1) Miles: 3.00
Weight: 163.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.650.007.150.0010.80

4am run with David from Shell Station on Sr 27.  50 degrees and calm :)  10 minute warmup, then 15min x 3 at Z4.  8.15 miles

12:30 lunch recovery run 30 minutes in z2 for 2.65 miles

Nike Zoom Elite Miles: 10.80
Weight: 163.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.005.000.007.00

5am with David from Grace Baptist Church.  58 degrees and very nice for January.  We did more intervals today on a controlled half mile paved trail.   z4 for 10 min, then 5xz4 for 3min., then z4 for 10 min.  7 total miles

 

Sketchers Meb (2) Miles: 7.00
Weight: 161.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.550.000.000.004.55

5:30am run at home in our Neighborhood.  Easy recovery run in Z2.  4.55 miles

Nike Zoom Streak LT3 (2) Miles: 4.55
Weight: 161.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.003.000.005.50

5am run with Kyle and dave from rocky hollow. First cold day in awhile. 3x 10 minute hill repeats in z4.

Nike Vaper Fly (1) Miles: 5.50
Weight: 164.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

5pm run after work 30minutes in z2

Nike Zoom Streak LT3 (2) Miles: 3.00
Weight: 162.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

6am run with Kyle and David.  Slushy snow after last nights storm rolled through.  35 degrees. 2 hours in z2-3

K-Ruuz3 Miles: 12.00
Weight: 162.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

4pm run by myself in my neighborhood.  34 degrees and misting. 35 minute recovery run.

Sketchers Meb (2) Miles: 3.50
Weight: 162.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.002.500.004.50

4am run with David from the Shell Station on 27.  32 degrees.  Today's plan was a 10 min warm up and cool down.  Z4 for 20 minutes.

Nike Vaper Fly (1) Miles: 4.50
Weight: 162.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.002.500.006.50

5am run at Grace Baptist with Dave and Kyle.  30 degrees.  10x 0.25 mile repeats.

Nike Zoom Elite Miles: 6.50
Weight: 163.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

4pm run in Lexington after a meeting for work.

Nike Zoom Elite Miles: 4.50
Weight: 164.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

5am run with Dave and Kyle from Rocky Hollow.  39 degrees.  6 mile Fartlek run.

Nike Zoom Streak LT3 (1) Miles: 6.00
Weight: 162.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

8am run in the rain in Bellevue TN while Olivertakes the PSAT. 56 degrees but very wet. Slow pace, just getting the miles in. 12 miles in 2 hours

Nike Zoom Elite Miles: 12.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

6am run on the TM.  Just a recovery run.

Nike Zoom Streak LT3 (2) Miles: 4.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.004.000.006.50

4am run with David from the Shell station on 27.  11 degrees.  Z4 run for 30 minutes.

Nike Vaper Fly (1) Miles: 6.25
Weight: 162.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.003.650.006.65

5am run with Dr. Pat, Dave and Kyle at Grace Baptist Church.  22 degrees and clear.  6x1k repeats in Z4.  VO2 Max is increasing :)  A couple of years ago, my VO2 Max was 57 (Garmin calculated).  It had fallen to 48 due to lack of time to train.  I'm back to 53 with a goal of 60+ for a spring marathon

Sketchers Meb (2) Miles: 6.65
Weight: 161.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

4pm recovery run on the TM. 

Sketchers Meb (2) Miles: 2.50
Weight: 162.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

4:30am run with Kyle and Dave from Rocky Hollow.  2 mile warm up with 6 miles in Z3 and 1 mile cool down.  30 degrees with wet roads after overnight rain.

Sketchers Meb (2) Miles: 9.00
Weight: 162.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

5am run with Kyle and Gordon. Then 6am run with Kyle, Jeff Golden and his son.  Snowing during  the run today.  Just a dusting of fluffy powder.

Sketchers Meb (2) Miles: 10.10
Weight: 162.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.750.000.000.0014.75

5am run with Gordon and Dave before church.  We ran the Black Hole today.  40 degrees but windy.  Still running in low heartrate zones.

Nike Zoom Streak LT3 (1) Miles: 14.75
Weight: 161.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.003.500.006.75

5am run with David from the Shell Station on 27.  28 degrees and calm.  15 minZ2; 25 min Z4; 15 min Z2

Nike Zoom Elite Miles: 6.75
Weight: 161.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.004.250.007.25

5am run with Dave and Kyle from Grace Baptist Church.  28 degrees and very windy.  The trail was icy from the rain freezing overnight.  We decided to run on the road.  15 minute warmup, then 10 min z4; 5 x 1k repeats in z4; 10 min z4; cooldown

Sketchers Meb (2) Miles: 7.25
Weight: 162.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

4:30pm treadmill run at the QK4 office in Louisville after a long day of computer training.

Nike Zoom Elite Miles: 2.50
Weight: 161.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.002.750.004.75

5am hill workout with Kyle, Todd, Dave and Pat.  12 degrees.  8:50mpm average

Nike Zoom Elite Miles: 4.75
Weight: 161.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
136.006.0041.900.00183.90
Sketchers Meb (2) Miles: 51.60Nike Vaper Fly (1) Miles: 29.45Nike Zoom Streak LT3 (2) Miles: 16.05Nike Zoom Elite Miles: 47.80K-Ruuz3 Miles: 12.00Nike Zoom Streak LT3 (1) Miles: 20.75
Weight: 162.46
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