sub-3 or blow-up trying

Solstice Sprint 5k

15% off for Fast Running Blog members at St. George Running Center!

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

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	33.00	Year:	424.00
Barefoot Lifetime Miles:						114.25
K12- Black Lifetime Miles:						401.00
Kinvara 13 (blue 1) Lifetime Miles:						335.00
Kinvara 13 (blue 2) Lifetime Miles:						363.00
Kinvara 14 Neon Lifetime Miles:						384.00
Kinvara 14/teal Lifetime Miles:						334.00
Kinvara Blue/red Lifetime Miles:						98.00

Wed, Jun 16, 2010

Race: Solstice Sprint 5k (3.1 Miles) 00:19:48, Place overall: 6, Place in age division: 2

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.90	0.00	3.10	0.00	10.00

Headed down to West Hartford to run a 5k. I've done it 2x and it's a very challenging course. Ran a 7 mile race Sunday + hard workout on Monday, so second guessed trying to give an all-out effort today. Decided to go for it and be my speedwork for this week...

Got to the race site an hour early, so got in 6 miles of "warm-up", including the race course. There were about 100 runners today and we got started right at 6:30pm- temp was high 60's w/a pleasant breeze.

Mile 1: 6:17 (Mostly uphill, yet able to keep a steady pace...felt strong)

Mile 2: 6:45 (Much steeper section that flattened out about 2/3 way through mile 2...killer, especially on my right achilles...one 40-year-old passed me who ended up taking 1st in age group by 12 seconds)

Mile 3: 6:13 (I was a little dissappointed with this mile...mostly flat and downhill and took me too long to really kick things in...began feeling strong again about 2/3 way through this mile)

Last .10: Garmin had me at a 5:25 pace...wish I'd kicked it in a little sooner.

Ended up satisfied with my time, 19:48, which was a 25 second pr for me on this particular course. The trends are looking good thus far for me this summer, so my biggest goal is being consistent and staying injury free.

Did a little bit of a "cooldown" to round out my mileage at 10miles for the day.

Tangent 3 (4) Miles: 2.50	Tangent 4 Miles: 7.50

Weight: 0.00

Comments

From JimF on Thu, Jun 17, 2010 at 11:33:39 from 67.162.67.145

You are running some strong times on tough courses. That has to be good for your training. I hear you on the staying injury free part!

From rockness18 on Thu, Jun 17, 2010 at 12:11:38 from 69.183.233.111

thanks Jim! Sometimes a month or two of injury free running is just as effective as 2 months of consistent "speedwork". Everytime I feel close to turning a corner in my training, something new pops up as a minor setback. I've purposely decided to do my next marathon late November, so I don't feel rushed in the Fall and tweak something else.

From JimF on Thu, Jun 17, 2010 at 16:05:01 from 67.162.67.145

I agree that the consistent running seems to produce the best results. I am with you on looking for a late fall marathon. I saw on your blog that you are planning on Philly marathon. Are you committed to running that one? I am looking at that as well. I do a lot of travel to Philly so might make travel easier. I heard the course was pretty good. Have you heard anything about it? I saw where the price goes up in July so I am trying to make a decision in the next couple of weeks. Maybe I can chase you to a good time :)

From Robert on Fri, Jun 18, 2010 at 10:31:19 from 65.101.164.200

You are becoming a PR machine!! Great job.

From rockness18 on Sat, Jun 19, 2010 at 10:32:54 from 75.13.67.237

Jim,

I've already signed up for Philly. Last year I learned my body can't take more than 2 marathons per year, so thought I'd leave myself time for proper training + time of year almost guarantees a cooler marathon. There's a guy at a local running store who ran 2 years ago and said it was a great course to pr on- also well run. In my mind a good marathon for you to consider. If I can stay healthy, might shoot for a sub-3 (but more definitely go for the pr).

Add Your Comment.

Keep it family-safe. No vulgar or profane language. To discourage anonymous comments of cowardly nature, your IP address will be logged and posted next to your comment.
Do not respond to another person's comment out of context. If he made the original comment on another page/blog entry, go to that entry and respond there.
If all you want to do is contact the blogger and your comment is not connected with this entry and has no relevance to others, send a private message instead.

Debt Reduction Calculator

Featured Announcements

Most Recent Entries:

New Kids on the Blog
(need a welcome):

Lone Faithfuls
(need a comment):