sub-3 or blow-up trying

March 28, 2024

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Location:

Mooresville,NC,

Member Since:

May 01, 2008

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

2007 Highlights:  Litchfield Road Race (7.1) in 58:36

2008 Highlights:  New Jersey Marathon in 4:12, Bay State Marathon in 3:10:30

2009 Highlights:  Boston Marathon in 3:13:26, Litchfield Road Race in 49:30, New Haven 20k in 1:25:03, Bay State Marathon in 3:09:09

2010 Highlights:  Bradley 10k in 39:58, Litchfield Road Race in 48:06, New Haven 20k in 1:23:59, Ghost Trail 1/2 Marathon in 1:29:12 (trail), Philadelphia Marathon in 3:06:59

2011 Highlights:  Litchfield Road Race in 47:44, Ghost Trail 1/2 Marathon in 1:28:35, Goshen Turkey Trot in 40:46, Jingle Bell 5k in 19:05

2012 Highlights:  Finished Boston Marathon in 3:41:59 in 89 degree heat, broke the top 100 in Litchfield Road Race (82nd), 1st Place (overall) in Solstice 5k, Hogsback 1/2 in 1:29:36, and bq'd in Bay State Marathon (3:14:20).

Personal Records

1-mile:  5:39/track (2008)

5k:  19:05/Jingle Bell (2011)

10k:  39:58/road race (2010)

20k:  1:23:59 (2010/New Haven)

1/2 marathon:  1:28:35 (2011/Ghost Trail)

marathon:  3:06:59 (2010/Philly)

 

 

 

 

Short-Term Running Goals:

Sub-3:05 marathon in Fall

Sub-1:23 in New Haven 20k

Sub-46 min in Litchfield RR

Sub-19 in 5k

Sub-5:30 in mile

Upcoming Races: 

     TBD

 

 

 

 

Long-Term Running Goals:

sub-3hr marathon

sub-5:15 min mile

become a competitive master's runner

win age division in smaller marathon

 

Personal:

Married w/six daughters (9 year age span)

Pastor a church in NC

Enjoy travel and recreation with family

Began running in November of 2007

 

 

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Miles:This week: 16.00 Month: 151.00 Year: 363.00
Barefoot Lifetime Miles: 114.25
K12- Black Lifetime Miles: 401.00
Kinvara 13 (blue 1) Lifetime Miles: 327.00
Kinvara 13 (blue 2) Lifetime Miles: 363.00
Kinvara 14 Neon Lifetime Miles: 384.00
Kinvara 14/teal Lifetime Miles: 315.00
Kinvara Blue/red Lifetime Miles: 64.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Went to the gym and devoted 1 hour to weights.  Still able to maintain bench press at 225 x 5.  Did upper body and legs.  Followed up with 4 miles on the treadmill- 1 mile warm-up (8 min pace) + 3 miles at 6:53/pace.  6:53 is my new 7:20...just want to make that pace very comfortable to run.  My hope would be to push a 3 hr marathon in Boston...thus, I'm doing a lot of strength work with the legs, core work with crunches, and lots and lots of hills.  Winter will be a challenge, so I'll also take advantage of the incline feature of the treadmills. 

Weight up to 180lbs, yet it's probably water. 

Saucony Trigons Miles: 4.00
Weight: 0.00
Comments
From jtshad on Thu, Nov 06, 2008 at 16:34:31

Great job on the bench press. About 4 years ago I could get up 225 3-5 times. Now, I am straining with the weight I used to warmup with! But, my mileage and pace make up for the lack of upperbody strength, I guess. Only so much time to work out, and weights (and tennis) are the casualties for me.

From rockness18 on Thu, Nov 06, 2008 at 17:21:38

Jeff,

Yeah, I'm just clinging on to some of my strength at this point. However, to reach the next level, I may need to sacrifice some muscle mass. A year ago I could bench 275 x 5, but weighed 205 and could run my present mp for only 2-3 miles.

From Robert on Thu, Nov 06, 2008 at 18:01:43

I don't even want to get near a bench!!! Too scary to even think about it. However, I'd like to see how much I lost in squats and deads. I use to rep out 440 in those movements. I could pick up the rear end of a car, but I felt like my rear end was the size of a car!!!

From rockness18 on Thu, Nov 06, 2008 at 19:38:02

So Robert, I saw you lost 60lbs. What was your top weight and strength?

From Robert on Fri, Nov 07, 2008 at 09:55:05

According to my training log, I weighed between 240-245 back in 2000. At that point I was doing 440 deadlifts, 430 squats, 720 leg press, 250 bench, 520 calf raise, 175 shoulder press, and 45 weighed dips all for 2-3 sets x 6-10 reps. I did a variety of other stuff (cleans, farmer walks, etc.) sticking to multi chain movements (no bicep curls, tricep press, leg extensions, etc.). During 2001 I started to run 3 times a week with heavy lifting on opposite days. My desire for endurance training gradually took over. However, I now have a thick torso, core, and legs from years of lifting, which I can't seem to shed. I'd like to lose another 10-15 and get down to 165, but can't seem to get there without being a complete jerk around the house. Not worth it right now. Sorry for the long post.

From rockness18 on Fri, Nov 07, 2008 at 11:54:38

You were a beast! I'm impressed you've made such a solid transition into endurance training. At my peak, my squats were only sets of 8-10 @ 315 lbs. I always had somewhat lean mass and could never quite keep up with the "big boys".

From Robert on Fri, Nov 07, 2008 at 12:26:50

Squats at 315 is nothing to snicker at because not many can even do their own bodyweight on the bar. My transition to running took about 4 years (got serious in late 2005). I'm glad the Lord directed me to running. I found that specializing in weightlifting only is a dead end and the end goal (maximum strength) does not pay in terms of health benefits since it means getting bigger and heavier. I found drugs and cheating are rampant as well. A balanced approach of power and endurance is a much healthier option, but as you know you have to specialize at a certain discipline (endurance running) in order to improve. We'll have to talk more about this stuff at Boston.

From rockness18 on Fri, Nov 07, 2008 at 21:04:51

Would love to...I was really into the weightlifting in college and would literally have to sneak into the gym due to my baseball coach's philosophy on lifting. However, I came to the same conclusion as you, just within the past year or so. My "lean" muscle mass was starting to become less defined and it seemed and 5-10 years of gaining a pound or two was adding up. Never dreamed I'd become a runner (still don't quite consider myself one).

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