sub-3 or blow-up trying

March 2017

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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

 

 

Miles:This week: 28.00 Month: 107.22 Year: 1981.97
Barefoot Lifetime Miles: 110.25
Asics Racers (neon) Lifetime Miles: 254.25
Adrenalines/black Lifetime Miles: 404.80
Launch 2 Black Lifetime Miles: 402.65
Saucany Kinvara (blue) Lifetime Miles: 284.50
Pureflow 6 (black) Lifetime Miles: 171.00
New Balance Lifetime Miles: 237.22
Brooks Launch (spotted) Lifetime Miles: 82.00
Saucony Breakthru (red) Lifetime Miles: 20.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
113.5045.007.000.00165.50
Pureflow 5 Miles: 40.50Saucony Kinvara 7 Miles: 78.00Launch 2 Black Miles: 26.00Asic Neons 2 Miles: 15.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.002.500.000.005.50

AM- 5.5 miles, including 2.5 @ 7:30 pace.

Pureflow 5 Miles: 5.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles @ about 8:40 pace.

Saucony Kinvara 7 Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM- 3 miles.

PM- 6 miles.

Launch 2 Black Miles: 6.00Pureflow 5 Miles: 3.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.005.000.000.007.00

Ran 5 1-mile repeats: 7:20, 7:04, 6:53, 7:09, 6:53. 7 miles total.

Saucony Kinvara 7 Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.508.500.000.0013.00

AM- 7 miles, including 4 @ 7:30 pace.

PM- 6 miles, including 4.5 @ mp.

Pureflow 5 Miles: 7.00Saucony Kinvara 7 Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.504.500.000.0010.00

10 mile run. First 7 progressive from 8:12 pace down to 6:48 on mile 7- 7:40 pace total for 7 miles. Jogged the last 3 slowly.

Saucony Kinvara 7 Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

3 + 6 miles slowly.

Launch 2 Black Miles: 6.00Pureflow 5 Miles: 3.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.003.001.000.005.00

Progressive run starting at 8min pace and working down to 6:27. Overall average pace of 7:20 for 5 miles.

Pureflow 5 Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 miles easy.

Pureflow 5 Miles: 3.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles easy.

Launch 2 Black Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Ran 6 miles @ 7:50 pace and then jogged slowly the final 3- 9 miles total.

Saucony Kinvara 7 Miles: 9.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

3 + 6 miles slowly.

Launch 2 Black Miles: 6.00Pureflow 5 Miles: 3.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.504.500.000.006.00

6 miles, including 4.5 of them @ mp.

Saucony Kinvara 7 Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy.

Saucony Kinvara 7 Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.002.000.000.005.00

5 miles, including 2 @ 7:30 pace.

Pureflow 5 Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.007.000.000.009.00

5 + 4 miles, 7 of them @ 7:30 pace.

Asic Neons 2 Miles: 5.00Saucony Kinvara 7 Miles: 4.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

4 and 6 slowly.

Asic Neons 2 Miles: 4.00Saucony Kinvara 7 Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.002.000.000.008.00

8 miles, including 2 @ mp.

Saucony Kinvara 7 Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.000.000.006.00

6 miles, including 4 @ mp.

Saucony Kinvara 7 Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.004.000.006.00

6 miles, 4 of them slightly faster than mp.

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 miles easy.

Pureflow 5 Miles: 3.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.002.002.000.006.00

6 miles total- 2 tm and 2 mp.

Asic Neons 2 Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 easy miles.

Pureflow 5 Miles: 3.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
113.5045.007.000.00165.50
Pureflow 5 Miles: 40.50Saucony Kinvara 7 Miles: 78.00Launch 2 Black Miles: 26.00Asic Neons 2 Miles: 15.00
Weight: 0.00
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