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Steven Richardson UjENA FIT Club Profile
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539
Columbus Marathon

About a mile from the finish line.
Member NameSteven Richardson
LocationLawrenceburg, Ky
Age34
SexMale
FIT Program2-star since 02/27/2012
Years Running
Max Distancemarathon 
Fastest Mile4:45 <- High School 
Current Mile5:20 
Types of RunningRoad Runner
Track
Trail
Treadmill
 
Internet Profile Linkhttp://connect.garmin.com/profile/o0knig...
Fitness StatementGoals for last Year 2012:
Sub 4:00:00 Full (Currently 03:18:03)<-achived
Sub 1:40:00 Half (Currently 1:29:56)<-achived
Sub 40:00 6 Mile (Currently 38:48)<-achived
Sub 20:00 5k (Currently 18:56)<-achived
sub 12:00 2 Mile (Currently 11:56)<-achived
sub 5:30 Mile (Currently 5:20)<-achived
Total Miles Logged: 1080 (> 1080) <-Achived

Goals for this Year 2013:
Average Run Speed > 8MPH For the Year
Sub 3:05:00 Full
Sub 1:30:00 Half
Sub 38:00 10K
Sub 18:00 5k
sub 11:00 2 Mile
sub 5:10 Mile
Total Miles Logged: 1600


 
Quote“When your mental Capacity is greater than your physical capacity you will become stronger and last longer” 
Running Achievements400m 0:00:52 (1997) Age 18
800m 0:02:01 (1997) Age 18
1 Mile 0:04:45 (1997) Age 18
3K 10:55 (2013) Age 34
2 Mile 0:11:48 (2012) Age 34
5K 0:18:30 (1997) Age 18
8K 0:31:29 (2012) Age 34
5 Mile 0:33:10 (2013) Age 34
10K 0:39:52 (2012) Age 34
10 Mile 1:08:58 (2013) Age 34
Half 1:29:56(Oct 2012) Age 34
Full 03:15:32(Oct 2013) Age 34
 

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UjENA FIT Club Posts

Sunday, April 7th, 2013
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PT test this morning 2 Mile plus an extra half mile with another soldier

3 Miles easy this evening.

Did not really feel good this weekend but went ahead in took my pt test I did manage to max the run and push ups but liked just a few maxing the setups will get it next time. Still passed and raised my score almost 30 points from my last one. I will get a 300+ score before the year is out. Probably take another one this fall if I am not injured... Knock on wood!

Thursday, April 4th, 2013
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1 Mile Warmup 7.5 MPH
Yasso 800's X 6 10MPH / 7MPH
1/2 mile walk

Today I decided to replace my normal speed workout with something that is suppossed to derermin your marathon pace. The goal is to do 10 sets at 10MPH and and I have three weeks to do it. I was planning on starting with 7 sets today but 6 sets where pretty tough but will have to make up a extra set in the next 3 weeks. I don't have access to a good track so I'm using a treadmill at 1% incline.

Wednesday, February 6th, 2013
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1 Mile warmup (8MPH)
3 X 1 Mile (10.5 MPH) / 400meter jog
1.25 Cool Down(8.5 MPH)

Treadmill speed work today since they started doing construction on my normal running rout I have been doing my speed work on the treadmill. I still run out doors 4 times a week but been working on hitting the treadmill twice a week. todays workout was pretty difficult. The first two miles where not to hard but the third mile was pretty tough the treadmill is starting to grow on me a little. If only they had a fan in that small room they call a gym :S.

Thursday, January 24th, 2013
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Treadmill speed workout
2 Mile warmup 8.5 mph
8 X 400 11.5 mph / 400 8 mph
1 Mile (8mph)
5 Min walk

Tuesday, January 22nd, 2013
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2 Miles (9.5mph)
1 Mile (8.5mph)
1 Mile (9.5 mph)
800 (8.5mph)
800 (10.5mph)
5 Min Walk

Workout on the treadmill today went ok until I almost finished my last 800 the stupid treadmill died the belt locked up and almost caused me to plant my face in the mirror :S. I dont think me and treadmills go to well togather. This is the second time that has happend. Hopefully the weather will keep above 30 the rest of the year. Or I may just have to invest in some winter running ware :S. Over all I still got a good workout in cardio wise while at the same time giving my legs a little break.

Thursday, January 17th, 2013
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8 Mile Run (7:20 pace)

Wednesday, January 16th, 2013
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5 Mile Treadmill (33:00) 1 Mile walk.

Tuesday, January 15th, 2013
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6 Miles Treadmill

Monday, January 14th, 2013
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8 Mile Run Reverse Pyramid (6:48,6:54,7:02,7:09,7:25,7:06,6:56,6:52)

Went from 60 degrees to 30 degrees overnight it was cold today and I really did not feel like running a solid pace plus my normal rout was closed due to construction. The rout I ran today was a little harder then my normal rout but it was just a out and back. 3/4's of the last mile was up hill so it was kind of hard to beat the first mile since it was 3/4's down hill but I did get close and the workout intensity was only moderate.

Saturday, January 12th, 2013
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2.25 Mile warm-up
5K Race
1 Mile Cool Down

Finished the raced today in a decent time 19:40 The course was the most difficult 5k course to this point a lot of the competitive runners where saying their times where 1 minute slower then normal so taking that in to consideration I suppose I should be really happy with my time.

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runnerDid Lincoln this weekend and after hearing that the 3:05 pacer was going to do negative splits I decided to try pacing off him. My original plan was to run the first half around 7:10 but figured the pacer would be close to what I wanted anyway. Boy was I wrong he starts of around 7:45 then 7:22 then for the rest of the half its anywhere from 6:45 to 7:00 pretty much was a perfect half but not a negative split. My goal was anywhere from 3:05 to 3:10 but after the first half I could barely hang on to a 3:15 :S. It was still a PB and was fun so that's all that matters. Oh! forgot to mention the pacer only ran half the Marathon the second we hit the 13.2 he was out!
Steven Richardson 5/6/13 2:37 pm
reply to comment
runnerWell got a tough half coming up ran it for the first time last year and bonked out on it. Finished it in 1:51:00 my goal is to break 1:30:00 this year if I can then it will be a 20 minute improvment. The course has over 30 hills and some of them are pretty steap. It will defiently be a challenge.
Steven Richardson 3/26/13 2:36 pm
runnerSteven, it looks like you improved by a full 17 minutes. Congrats.
Gary Funck 3/30/13 11:14 pm
runnerThank you. It was a really difficult race the hills where even steeper then I remembered. I can see why I bonked out on it last year a person needs a lot of leg strength to handle that course . I found a live drive through of the course. http://www.facebook.com/RunTheBluegrass/app_340327739363495
Steven Richardson 3/31/13 5:55 am
reply to comment
runnerGood job on the 5k today. 20:35 is good!!!!
Bob Anderson 4/8/12 9:17 pm
runnerThanks I am hoping to break 20 before fall :)
Steven Richardson 4/11/12 4:10 pm
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UjENA FIT Club Fit Log Entries (2013) 2012

Wk #Log DateEntry TypeActualDay AvgWk TotWk PointsAcc Pnts
8 Wks 40 Days 5.0 Days/Wk Avg 253.2 mi 3.0 avg 21.2 avg  
8Sun 4/75.1-7 Miles5.5 4.9 mi34.5 mi32207
 Sat 4/63.2-5mi Run or Walk4.5   26201
 Thu 4/45.1-7 Miles6   21196
 Wed 4/37.1-10mi Run8   15190
 Tue 4/23.2-5mi Run or Walk5   5180
7Mon 4/15.1-7 Miles5.5 0.8 mi5.5 mi27175
 Sat 3/3012.1-14mi Run13.1   21169
 Fri 3/291 Mile Run or Walk1.25   21169
 Thu 3/283.2-5mi Run or Walk4.5   20168
 Wed 3/273.2-5mi Run or Walk5   15163
 Tue 3/267.1-10mi Run8   10158
6Mon 3/255.1-7mi Run6.5 0.9 mi6.5 mi22148
 Wed 2/65.1-7 Miles6   16142
 Tue 2/57.1-10mi Run8   10136
5Mon 2/43.2-5mi Run or Walk4 0.6 mi4.0 mi10126
 Thu 1/313.2-5mi Run or Walk5   5121
4Sun 1/2710.1-12mi Run10.25 6.0 mi41.8 mi35116
 Sat 1/263.2-5mi Run or Walk4.5   23104
 Thu 1/241 Mile Run or Walk7.25   1899
 Wed 1/237.1-10mi Run8.25   1798
 Tue 1/221 Mile Run or Walk5.25   788
 Mon 1/215.1-7mi Run6.25   687
3Sun 1/2010.1-12mi Run10.25 6.4 mi44.5 mi2181
 Sat 1/193.2-5mi Run or Walk4.25   969
 Fri 1/181 Mile Run or Walk1.5   464
 Thu 1/171 Mile Run or Walk8   363
 Wed 1/161 Mile Run or Walk6   262
 Tue 1/151 Mile Run or Walk6   161
2Mon 1/141 Mile Run or Walk8.5 1.2 mi8.5 mi3160
 Sat 1/121 Mile Run or Walk6.35   3059
 Fri 1/111 Mile Run or Walk1.5   2958
 Thu 1/105.1-7mi Run6.25   2857
 Wed 1/95.1-7mi Run7   2251
 Tue 1/85.1-7mi Run5.25   1645
 Mon 1/77.1-10mi Run8.5   1039
1Sun 1/610.1-12mi Run10.25 5.2 mi36.3 mi2929
 Sat 1/55.1-7mi Run6.25   1717
 Fri 1/45.1-7mi Run6.25   1111
 Wed 1/23.2-5mi Run or Walk4   55
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UjENA FIT Club Race Listing

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Upcoming Events

Date Event Name Location Distance    
6/8/13 Wild Hearts Fun Run 5K  Lexington, KY  5K     
6/15/13 Capital City Stampede 10K  Frankfort, KY  10K     
7/4/13 Bluegrass 10,000  Lexington, KY  10K     
8/3/13 Back to School Classic 5K  Mt. Sterling, KY  5K     
8/17/13 Small Town America 5K  Mt. Sterling, KY  5K     
9/28/13 Cops and Joggers 8K/3K  Versailles, KY  8K     
10/13/13 Iron Horse Half  Midway, KY  1/2 Marathon     

Races from Past 12 Months

Date Event Name Location Distance Race Time Place
5/17/13 Pro.Active for Life 5K  Frankfort, KY  5K  19:37  10 
5/11/13 Sharks on the Run   Lexington, KY  5K  20:00 
5/5/13 Lincoln Marathon  Lincoln, NE  Marathon  3:15:32  168 
4/27/13 Fungus 5K  Irvine, KY  5K  19:18 
4/20/13 Defender Classic   Lexington, KY  5K  19:19 
3/30/13 Run The Bluegrass   Lexington, KY  1/2 Marathon  01:33:47.1  57 
3/23/13 Lightning Strike 5K  Lexington, KY  5K  19:42 
3/17/13 Good Shepherd's Run for the Gold 3K  Frankfort, KY  3 K  10:55 
3/9/13 Railrunner 10 Mile  Nicholasville, KY  10 Miles  1:08:58  16 
2/9/13 Heart Sole & Glove 5K  Lexington, KY  5K  19:42  12 
1/12/13 Frostbite 5K   Louisville, KY  5K  19:40  26 
1/1/13 Resolution Run 5 Mile  Lexington, KY  5 Miles  33:10  11 
11/17/12 Turkey Strut 5K  Nicholasville, Ky  5K  19:20 
11/3/12 Run fo Another 10k  Georgetown KY  10K  39:52 
10/26/12 Black Cat Case  Frankfort, KY  5K  19:15.9  28 
10/21/12 Columbus Marathon  Columbus, Ohio  Marathon  03:18:03  431 
10/6/12 Cops and Joggers 8K/3K Run/Walk  Versailles, KY  8K  31:29 
9/29/12 Run for Site 5K  Lawrenceburg, KY  5K  19:57 
9/29/12 Capitol City River Dash Obsticle 5K  Frankfort, KY  5K  45:43  36 
9/22/12 CASA's Run For Kids' Sake 10K/5K  Lexington, Ky  5K  19:47 
9/7/12 United Way of Franklin County Kickoff 5K  Frankfort, KY  5K  19:35 
9/1/12 Fight the Fight 5K  Lexington, KY  5K  19:46 
8/25/12 5K Run by the Lake & 2 Mile Fun Walk   Lexington, Ky  5K  18:56 
8/18/12 Small Town America 5K Race  Mt. Sterling, KY  5K  19:16 
8/4/12 The Back to School Classic 5K  Mt. Sterling KY  5K  19:44 
7/21/12 Bluegrass State Games 5K  Nicholasville, KY  5K  20:04  12 
7/4/12 Bluegrass 10K  Lexington, KY  10K  44:18  158 
6/30/12 RJ Corman 5K  Wilmore, KY  5K  20:35 
6/16/12 Activate America 5 Miler  Frankfort, KY  5 Miles  33:17  16 
6/2/12 Sunburst Races Marathon  South Bend, IN  Marathon  3:25:42  68