The Next Step

The Ripple Effect

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Location:

New Palestine,IN,USA

Member Since:

Oct 23, 2007

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

5k - 18:59 (3/09)
4M - 25:06 (9/09)
10k - 41:01 (11/07)

Half - 1:25:58 (11/09)

Marathon - 3:06:33 (12/09)

Short-Term Running Goals:

1:25 for the half marathon
Sub 39:00 for the 10k.
3:07 marathon
18:30 5k

Upcoming Races



Long-Term Running Goals:

Break 3:00 for the marathon.

Personal:

Married, two daughters (18 and 15).  Masters runner trying to get competitive in my age group.

Favorite Blogs:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Saucony Ride 5 (Red) Lifetime Miles: 372.70
ASICS Excel 33 Lifetime Miles: 152.00
Saucony Ride 7 Lifetime Miles: 249.00
ASICS DS Trainer Lifetime Miles: 212.20
Asics Cumulus 16 Lifetime Miles: 241.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
45.990.000.008.2354.22
Saucony Triumph 6 Miles: 8.17Saucony ProGrid Ride Miles: 23.05Saucony Tangent 3 Miles: 8.00Mizuno Wave Rider 12 Miles: 8.00
Race: The Ripple Effect (4 Miles) 00:25:06, Place overall: 11, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.004.007.00

After yesterday's 17 miler I hadn't even planned on running today much less running a race but my wife and daughters were off doing different things and I was left with some free time on my hands.  They had a Sunday night race in town because of labor day tomorrow so I decided to jump in it.  I did a 1.5 mile warmup and my legs felt pretty tired.  It was a little better at the end of the warmup but I didn't know what to expect.  I decided to just go out at around 6:15 pace and see how long I could hold it.  I got off to a good start and here are my splits:

1st - 6:10

2nd - 6:25

3rd - 6:25

4th - 6:04

The second mile was into the wind and had a long gentle rise to it.  My legs were feeling pretty weak so I was concerned I wouldn't be able to hold it.  Around 2.5 miles there were two guys up ahead of me and I noticed that I was gaining on them slowly.  I just focused on them and set out to catch them.  I started feeling a little better around this point as well and felt like I was picking up the pace.  At around 3 miles I caught one of the guys and was gaining on the other one.  The last mile I just started pushing as hard as I could trying to catch the other guy.  I finally caught him at around 3.75 and kept running hard past him so he wouldn't come back on me.  Based on how I finished the last mile I think I might have been able to push the 2nd and 3rd miles harder.  This is around a 1 min PR for me but I have only ran 4 mile races a couple of other times.  I am very happy with the result considering the 17 miler yesterday and that last week was my highest mileage week of the year.

Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.170.000.000.008.17

It was warm (65) and humid this morning.  I went to Southeastway Park to just do an easy run.  The last three days have been pretty hard running for me so I just wanted to go real easy.  I felt pretty good and just tired to enjoy the nice morning and being in the woods.  There were a couple of XC teams out running this morning at the park and a lot of people out walking which is good to see. Now just going to enjoy the rest of the day with my family.  Happy Labor Day!

68.53 (8:26 avg)

PM:  Went for an easy 15 mile bike ride with a friend.  Rained on us a little bit but a nice ride.

Saucony Triumph 6 Miles: 8.17
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.520.000.000.5315.05

It was 67 and humid this morning.  I didn't feel very good this morning.  I feel like I am getting a cold or have some kind of sinus issue.  Anyway, starting out my legs felt like they were still asleep and it took me a while to get going.  I mostly just took it easy but did add in 8 x hill sprints at the end.  My legs felt lifeless on these but did them anyway so hopefully it will help.

9.53m in 76:31 (8:01 avg)

PM:  My daughter's soccer game got cancelled so I had some extra time before dinner and got out for a short ease run. Nothing special but felt ok.

5.52m in 42:33 (7:42 avg)

Saucony ProGrid Ride Miles: 15.05
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.300.000.003.708.00

It was foggy and 59 this morning so I went to the track to run.  The plan for today was 5 x 1200 in 4:30 with a 400 recovery.  I felt stiff and tired in the warmup.  I feel a little beat up right now.  Just a few aches and pains in different places.  I assume from the increase in miles and intensity.  After the 2 mile warmup I felt better.  Started the 1200's and knew right from the start that there wasn't much zip in the legs.  Here are the splits:

1st - 4: 31

2nd - 4:28

3rd - 4:28

4th - 4:28

5th - 4:29

I was happy with meeting my goal times for the 1200's and this is one more than I did last week so I guess that is good.  The 4th and 5th were pretty tough.  When I started the 5th one I almost quit after the first 400 but stuck with it and I am glad that I did because I was able to hang on and still meet my goal.  I also felt good with the splits since I fell like I am running on tied legs.  Hopefully when my body adjusts to the increase in mileage I will see the improvement.

62:49 (7:51 avg)

Saucony Tangent 3 Miles: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Beautiful morning (58, sunny, calm).  This head cold I have had the last few days got worse yesterday and really slept bad last night.  I felt some better after getting up this morning.  I did an easy 8 miles and didn't want to push it too hard so hopefully I can shake this cold.  Going to work today but will try to rest as much as possible and drink lots of fluids.

64:29 (8:04 avg)

Saucony ProGrid Ride Miles: 8.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Cold was worse today so didn't run.  Hope to shake this thing soon.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Felt a little better today but still not over this crazy cold.  I did feel good enough to get in an easy 8 miles.  I didn't get out until later because I was trying to rest and it was in the mid 70's by the time I started running.  I felt good running but didn't want to push it I just want to get back to normal and then get back on track.

63:25 (7:56 avg)

Mizuno Wave Rider 12 Miles: 8.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
45.990.000.008.2354.22
Saucony Triumph 6 Miles: 8.17Saucony ProGrid Ride Miles: 23.05Saucony Tangent 3 Miles: 8.00Mizuno Wave Rider 12 Miles: 8.00
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