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August 2015

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Location:

Somerset,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 9 and Amelia 7.  I have been running for about 14 years now.  

Favorite Blogs:

Miles:This week: 3.50 Month: 28.95 Year: 1450.65
K-Ruuz3 Lifetime Miles: 474.80
K-Ruuz4 Lifetime Miles: 336.70
Sketchers Meb (2) Lifetime Miles: 411.55
Nike Zoom Streak LT3 (1) Lifetime Miles: 167.05
Nike Zoom Streak LT3 (2) Lifetime Miles: 70.40
Nike Zoom Streak LT3 (3) Lifetime Miles: 30.00
Nike Zoom Elite Lifetime Miles: 196.40
K-Ruuz5 Lifetime Miles: 13.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
268.954.003.000.00275.95
Saucony Guide7 Miles: 70.00K Swiss California R Miles: 163.45K-Ruuz3 Miles: 22.00K-Ruuz1 Miles: 5.25K-Ruuz2 Miles: 15.25
Weight: 157.37
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.300.000.000.007.30

AM run on SR 914.  Very foggy and 66 degrees.  

7.3 miles in 1:15:42 or 10:21 mpm

Saucony Guide7 Miles: 7.30
Weight: 158.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Mid day run on SR 914.  83 degrees at start 89 by finish.  Effort still feels much higher than it should 11 miles was very taxing on  me.  

8:59, 9:21, 10:24, 10:19, 10:29, 10:58, 11:03, 12:01, 12:23, 12:03, 12:54

 

2:00:56 for 11 miles or 11:00 mpm average.

 

I'm not sure how I'm ever going to get the 20+ mile runs in at this point.

Saucony Guide7 Miles: 11.00
Weight: 158.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.600.000.000.005.60

PM run.  86 degrees.  SR 914 run. 

9:37, 9:37, 10:42, 10:24, 10:03

 

5.60 miles in 56:47 10:08 mpm

K Swiss California R Miles: 5.60
Weight: 158.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

5am run at Walmart.  74 degrees 100 humidity.  8.5 miles in 1:27:09 or 10:14 mpm.  

Saucony Guide7 Miles: 8.50
Weight: 158.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.550.000.000.005.55

Mid day run around the neighborhood.  80 degrees and humid after a rain.  5.55 miles in 52:47 or 9:31 mpm

Saucony Guide7 Miles: 5.55
Weight: 158.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

5 pm run with Ryan Holle in Seymour.  Light drizzle and 65 degrees.  5.5 miles in 49:33 or 9:00 mpm

K Swiss California R Miles: 5.50
Weight: 158.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.700.000.000.009.70

Run while waiting on oil change and tire rotation on my truck.  9.70 miles in the area of WalMart.

 

75 degrees and overcast.  9.7 miles in 1:39:55 or 10:18 mpm

K Swiss California R Miles: 9.70
Weight: 158.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.650.000.000.0011.65

5 am run at Walmart.  69 degrees and 100 humidity.  I am starting to feel much better about my running.  11.65 miles in 1:50:30 or 9:29 mpm

 

9:33, 9:25, 9:34, 9:19, 9:28, 9:19, 9:24, 8:18, 9:14, 10:34, (7:27)

Saucony Guide7 Miles: 11.65
Weight: 157.60
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

5am run at the Walmart parking lot in Somerset.  A comfortable 69 degrees.  

9:15, 10:23, 9:11, 9:36, 9:51, 9:37, 10:19 (5:24).  9.5 miles in 1:31:46 or 9:40 mpm

I know this may not sound like much, but it feels good to be running a pace under 10mpm again.

K Swiss California R Miles: 9.50
Weight: 155.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.850.000.000.002.85

7:15 pm run around the neighborhood.  2.85 miles in 31:10 or 11mpm

Saucony Guide7 Miles: 2.85
Weight: 155.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

5am run in the Walmart parking lot.  74 degrees 1:02:03 or 10:20mpm

K Swiss California R Miles: 6.00
Weight: 158.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.300.000.000.0010.30

5 pm run in Columbus indiana. 78 degrees.  solo run on the people trails.  10.3 miles in 1:36:14 or 9:21 mpm

8:30, 8:24, 9:48, 8:38, 8:26, 9:16, 9:27, 9:23, 10:01, 11:11

K Swiss California R Miles: 10.30
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

4:30 am run in shelbyville, indiana. 55 degrees 4 miles in 39:03 or 9:45 mpm

5 pm run in Seymour indiana with Ryan Holle 80 degrees and nice out.  6.2 miles in 57:51 or 9:20 mpm

9:11, 9:02, 8:54, 9:42, 9:24, 9:35

 

K Swiss California R Miles: 10.20
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

11:00pm start after boating with the family on the lake.  Kind of toasted and tired from the day in the sun.  73 degrees.  

8:47, :56, :53, :46, 58, :55, :53, :54, 9:22, 9:53, 11:07, 11:08, 12:39

13 miles in 2:05:18 or 9:38 mpm

K-Ruuz3 Miles: 13.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.700.000.000.0010.70

12:00pm run on SR 914 from Dollar General to .25 miles east of SR 27.  mid 80's and sunny.  10.7 miles 1:45:17 or 9:50 mpm.

9:01, 9:12, 9:23, 9:16, 9:09, 10:05, 11:01, 10:01, 10:28, 10:03, (7:34)

K Swiss California R Miles: 10.70
Weight: 157.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

4am run with a running group here in Somerset.  Gordon Turner and Dave Smith.  Nice to have some company out there for an early run.  70 degrees. 

6 miles in 51:42 or 8:34 mpm

8:45, 8:17, 8:24, 8:27, 8:34, 8:56

5am run by myself at Walmart parking lot.  2.25 miles in 23:36 or 10:29

K Swiss California R Miles: 8.25
Weight: 154.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.002.000.000.009.00

4 am run with the Bourne to Run group.  70 degrees and raining.  track work on the Pulaski County track. 400, 800, 1200, 1600, 800, 400

I had my time mixed up.  The group was meeting at 5 not 4.  I decided to get a few easy miles in before the track workout.

4 miles easy.  Then ladder.

all work at 7mpm except the 1600m.  6:16 for 1600

K-Ruuz3 Miles: 9.00
Weight: 157.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.050.000.000.0010.05

A run in Columbus indiana after work. 78 degrees and raining. Easy pace averaging 9:50 mpm

Saucony Guide7 Miles: 10.05
Weight: 157.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.100.000.000.0013.10

2pm run 79 degrees.  running the route for "The Road Home" half marathon.  One take away is that there is not a flat spot on this route.  Its tough.  I don't this will be a PR race for me.  

https://connect.garmin.com/modern/activity/873036367

13.1 miles in 2:01:14 or 9:15 mpm

Saucony Guide7 Miles: 13.10
Weight: 157.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.652.000.000.0012.65

5 am run with the Bourne to Run club. 59 degrees and low humidity made a big difference. We ran an 8 mile route together before some broke off and called it a day.

9:08, 8:40, 8:01, 7:40, 7:33, 7:36, 7:50, 7:31, 8:36, 9:07, 9:16, 9:41, (6:06) for an average pace of 8:27 mpm

K Swiss California R Miles: 12.65
Weight: 158.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.500.000.000.0017.50

5 am run with The Bourne To Run group.  70 dgrees and a little sticky.  We ran the Black Hole route.  Almost, 1,000 ft overall climb.  12.25 miles in 1:48:02 or 8:50 mpm.  

9:17, 9:01, 9:01, 9:00, 8:46, 8:55, 8:35, 8:40, 9:05, 8:26, 8:55, 8:16

 

3 pm run from Oak Hill to SR 27 and back on 914.  86 degrees.  5.25 miles in 44:04 or 8:24 mpm

K-Ruuz1 Miles: 5.25K Swiss California R Miles: 12.25
Weight: 158.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.050.000.000.006.05

4 am run with Dave and Gordon.  Just an easy effort today.  74 and 95% humidity.  All of us are tired after yesterday's miles.

9:34, 8:58, 8:50, 9:08, 9:08, 9:01

K Swiss California R Miles: 6.05
Weight: 158.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.003.000.0010.00

4 am track work.  57 degrees.  Felt very nice.  I ran 5.25 miles easy before the group arrived, then a 1 miles warm up; (3) x 1 mile

6:16, 6:34, 6:50

10 miles in 1:21:45 or a 8:10 mpm average pace

K Swiss California R Miles: 10.00
Weight: 158.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

4 am run with David and Gordon.  59 degrees.  easy miles this morning.

10.25 miles in 1:34:05 or 9:11 mpm

K Swiss California R Miles: 10.25
Weight: 157.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

12:30 run with Joe Bell.  Great to chat a bit with Joe. 4.9 miles in 40:11 or 8:11 mpm

 

5pm run with Ryan Holle in Seymour.  5.3 miles in 47:40 or 9:02 mpm

K Swiss California R Miles: 10.20
Weight: 157.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

3pm run in the neighborhood.  Very hilly.  82 degrees.  6.5 miles in 1:00:56 or 9:23 mpm average

K Swiss California R Miles: 6.50
Weight: 156.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.250.000.000.0015.25

4 am start with the Bourne to Run group joining me at 5am.  6 mile warm up, then 7:30 mpm tempo run for 6 miles, then a cool down.

K-Ruuz2 Miles: 15.25
Weight: 157.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.300.000.000.0010.30

Run by myself after church in St. Meinrad Indiana.  70 degrees with rain.  

K Swiss California R Miles: 10.30
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Run over the Big Four Bridge in Louisville area plus a few miles on the Louisville loop.  91 degrees 4pm start.  Very slow.  Not sure how slow though.  I'm having Garmin issues again.  

K Swiss California R Miles: 9.50
Weight: 156.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
268.954.003.000.00275.95
Saucony Guide7 Miles: 70.00K Swiss California R Miles: 163.45K-Ruuz3 Miles: 22.00K-Ruuz1 Miles: 5.25K-Ruuz2 Miles: 15.25
Weight: 157.37
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