| Location: Olathe,Ks,USA Member Since: Apr 27, 2013 Gender: Male Goal Type: Boston Qualifier Running Accomplishments:
- Ran High School CC & Track
- Ran College CC & Track
- Was way faster in a Previous Life!
- Marathon 2:59:11 (Boston '15')
2:59:53 (Phoenix Marathon '14')3:11:10 (Phoenix Marathon '13')
- Half Marathon 1:25:37 (PF Chang)
Short-Term Running Goals:
BQ with Sub 3- Run sub 18 minute 5K again (been 10 yrs)
- Run sub 5 minute mile (5:20-1/24/15)
- Have Fun with Friends!
Long-Term Running Goals:
- Continue to Love Running!
Personal:
- Married
- 2 Children (3 & 6)
- Civil Engineer (PE, CFM)
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| Hoka Bondi 3- Green Miles: 21.28 | Hoka One One Bondi Miles: 15.00 |
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| | Easy 4 miles my body just is not motivated to run very fast right now so this coming weekend will be interested.
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| Hoka Bondi 3- Green Miles: 4.00 |
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| | 12 mile bike ride over the lunch hour. Very nice day out and a very hilly route that I reached 40mph going downhill then pretty much crawled up the other side of the valley. Averaged 15.1 mph and was my first time on the bike this year.
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| | Another easy run in which my body just didn't feel like going very fast. I think after the race I will be taking a little time off of running for a bit.
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| Hoka Bondi 3- Green Miles: 4.00 |
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| | Race: |
Hospital Hill (13.1 Miles) 01:33:05, Place overall: 82, Place in age division: 11 | | Going into this event I definitely lack motivation to truely race this one! With that said I planned on running with a few of my running group friends that wanted to run around a 1:32 time. The morning of the race started with heavy rains, thunder and lightening so it was going to be an interesting start to say the least. The race started 30 minutes late but they anounced to everyone that it was going to happen and they would review the weather in 20 minutes then make a decision either to start or not. They had people walking around explaining this and we just relaxed in the shopping center halls and stayed nice and dry. The only bad part was I didn't really do any warm up which meant we needed to start slow. We ended up running into some of the running group at the start so started off with them at the 1:40 pacer since he is the running group coach. We chatted for the first 2 miles then Ron and I sped up a little caught another run group guy at the next big hill ran with him up it then sped up a little more enjoying the run conversation and making the best of the heavy rain coming down. At this point we were consistantly passing people 3-4 at a time then caught the 1:35 pacers just before a short steep hill before the mile 8 marker. At that point I said good job to Ron and I was going to start picking it up since I felt good at that point knowing then next 2.5 miles were pretty easy. I pulled away and just started setting my sights on the next group ahead of me and catching each group of 5-7 people. Then starting the 1.8 mile hill at 10.6 approximately I picked out a group that had a lady wearing bright pink so the goal was to catch her by time we hit the top. I caught her just before the top of the hill and coasted to the next really short but very steep hill. From the top of Trinity Hill it is approimately .75 miles from the finish which is downhill all the way and I finished with a 6:16 mile in which I problably ran 3 quarters of it at 5 something pace. At this point you had to cross a few intersection in which I used my steeplechasing experiance to not get completely slowed as I crossed the rivers flowing down the street. Overall it was a great race in which I had a lot of fun with my new running friends and introduced my neighbor into Half Marathons in which be beat his goal. Not a bad way to spend the day after your birthday. This is the second year I have ran a race right after my birthday so heres to many more!
| FINISH Time |
| FINISH Net |
1:33:05 |
| FINISH Gun |
1:33:23 |
| Location |
Net Time |
Clock Time |
Pace |
Pace Between |
| Start |
00:00 |
0:19 |
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| 6 MILe |
44:44 |
45:02 |
7:27 /mi |
| 6:51 /mi |
| 9 MILE |
1:05:19 |
1:05:37 |
7:15 /mi |
| 6:58 /mi |
| Hill1 |
1:27:39 |
1:27:57 |
7:11 /mi |
| 6:00 /mi |
| Hill2 |
1:29:01 |
1:29:19 |
7:09 /mi |
| 5:57 /mi |
| FINISH |
1:33:05 |
1:33:23 |
7:06 /mi |
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| Hoka Bondi 3- Green Miles: 13.28 |
| | Comments(2) |
| | Easy 3 miles more or less to try and shake off some of the tightness and soreness from Saturday.
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| Hoka One One Bondi Miles: 3.00 |
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| | 1,600 meter lap swim in the pool.
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| | First CrossFit Class
Wife bought me a Groupon for Crossfit which also provides me with full access to Healthridge which is a very nice gym with everything you could imagine from workout facilities, basketball courts, daycare, swimming pool, massage and a cafe. Very impressed with the facilities.
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| | 4 mile easy run with an average pace around 8min/mi. nothing hard just out for a little run to stretch out the body after all of the different workouts this week. Only thing I missed was getting a bike ride in since it rained most of the week. Cut the grass last night and after my run I fertialized the yard all before work.
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| Hoka One One Bondi Miles: 4.00 |
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| | 45 minute crossfit workout Ramping #2 class. Lots of olympic style lifts from cleans to combinations with presses. Body was definietly feeling tired walking out the door.
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| | Went to my final ramping up class for CrossFit and am now allowed to attend whichever classes I want at the gym. Full of more Olymip style wieght lifting susch as over head squats, cleans and thrusts.
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| | I attended my first hardcore CrossFit class and it was as difficult as they get. The workout starts with warmup activities followed by mobility activities before the WOD (workout of the day). The WOD sound easy but very difficult!
100 pull up, 100 pushups, 100 situps, and rounded out by 100 squats.
Pull-ups: I used a band to assist me in doing 30 pull-ups then performed jumping pull-ups the rest of the way.
Pushups: the first 50 were not that difficult but from there on it was a massive strugle to finish!
Situps: these you have to touch the floor above your head then the floor in front of you. Sounds easy but this full range of motion sit-up is not that easy when trying to perform 100 in a row.
Squats: now this was by far the easiest task for me and I wipped these out with just a short pause inbetween my to sets of 50. CrossFit squats are below parallel which adds a little difficulty compared to just going to 90 degrees.
All in all a great workout which introduced the most pain to my body in years!
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| | I woke up late this morning so I could not make it to my CrossFit class that I was planning on attending so I went for a quick little run. Now it wasn't the quickest of runs but at least my stride felt better than it has in the last month on early morning runs. The pace was only 8:03/mi but with no races on the schedule that is perfectly fine. My upper body was still a little stiff but when I returned home I stretched and did 50 body weight squats.
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| Hoka One One Bondi Miles: 4.00 |
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| | CrossFit workout was pretty good to me today but still tough. The only reason it was easier was because there was running involved.
The workout was a ladder and I did it as;
10- sit ups, 10 dead lifts 155 lbs, 400 run
15- sit up, 15 dead lifts 135 lbs, 800 run.
20- sit ups, 20 dead lifts 135 lbs, 1600 run
25- sit ups, 25 dead lifts, 600 run ffinished this was a timed workout for 25 minutes as many as you could get in. I ended up doing the 3 most in the class only because of the runs keeping me in the running.
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| | 4 easy miles this morning. My body was a little sore from yesterday's CrossFit but 1.5 miles into the run most of those sore spots were shaken out. Was not a very fast run but was a great morning to be out exercising. It is amazing how many people are out exercising in the mornings here in Olathe, I ran past 10 other people this morning before 6am. The only time I ran with or into that Many people in Havasu was on group run days & never within a 1.5 mile stretch of road.
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| Hoka One One Bondi Miles: 4.00 |
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| | CrossFit Workout this morning:
Warm-up: typical with 400 m run
Strength Portion: Snatches:3 sets of 10 (45, 65 lbs)
Front Squats: 4 sets of 5 (65, 75 lbs)
WOD: Double under jump ropes 30 approximately 2 minutes
6 minute run for distance: 1700 meters (Mile split 5:50)
9 minute Rowing for distance: 2083 meters
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| | CrossFit Workout.
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| Hoka Bondi 3- Green Miles: 21.28 | Hoka One One Bondi Miles: 15.00 |
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