sub-3 or blow-up trying

Solstice Sprint 5k

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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
Race: Solstice Sprint 5k (3.1 Miles) 00:20:13, Place overall: 9, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.840.003.103.1614.10

Noon:  A little experiment this week.  I've tapered for the last 2 road races and the legs felt pretty dead.  This week I've poured on the mileage already and will participate in an evening 5k.  It's a bit of a challenging course (21:30 last summer) w/two thirds of it going uphill.  Last year I pr'd in a 5k (19:09) about one month after running this particular race.  If I get anywhere near 20 minutes tonight I will feel good.  My goal would be to then pr within a month (under 19min).  No more tapering for smaller races and I'm really interested in seeing how the legs respond to tonight's effort.  Got in 4 miles during lunch with 8- 30 second strides built in.  Felt descent.

PM:  Got to the race site and ran through the course + an extra half mile (3.6 miles), followed by the actual race...it was a very tough course (rolling hills with 2/3 being more up than down), so I decided to start out conservatively.  Here are the splits...

Mile 1:  6:25 (rolling hills, gradually going up)

Mile 2:  13:20 (6:55 pace...a couple steeper hills and then flattened out...kept same effort)

Finish:  20:13 (6:15 pace for the final 1.1...held a steady pace and coasted in feeling strong)

Overall, very happy with the effort.  It was a good training run on a high mileage week.  I pr'd on my time on this course from last year by over 1 1/2 minutes.  Placed 9th out of about 150 runners, including 3rd in my age division.  Got home and did an extra 3.4 on the TM, including 2-mile repeats at 6 min pace + 800 in 3 min.  Feel as though I'm beginning to regain form. 

Saucony Tangent III Miles: 10.10Saucony Trigon 5 Miles: 4.00
Weight: 0.00
Comments
From Burt on Wed, Jun 17, 2009 at 16:26:20 from 68.76.197.194

Good luck!

From JimF on Thu, Jun 18, 2009 at 10:18:51 from 98.214.104.51

Good job on the race! Great improvement over last year and shows you are moving in the right direction. Get on a fast course and I think you will be suprised by how much faster you run. Are there any flat races around your area?

From smally on Thu, Jun 18, 2009 at 14:56:57 from 209.195.80.66

Nice, Wed evening race, like it.

great kick for the last 1.1.

I should try and negative split this Saturday but I am going out hard, I don't want to run a mile over 6 min. Nervous already, love it.

From Robert on Thu, Jun 18, 2009 at 17:57:00 from 67.41.105.58

Great time and a PR ta boot considering no break.

From Mike Warren on Thu, Jun 18, 2009 at 18:13:00 from 207.50.149.221

Nice, sounds like a tough course. very impressive final mile!!

From Barry on Thu, Jun 18, 2009 at 21:31:46 from 67.60.189.215

Great race! Congratulations on you PR, that is awesome.

From rockness18 on Fri, Jun 19, 2009 at 10:06:15 from 69.183.233.238

thanks guys...

Jim- there are not many flat routes in my area which probably works to my advantage come marathon time. That's why I was upset with last week's 5k...it was on the flattest course in our area...just wasn't ready to go fast.

Brian- the "kick" probably had much more to do with the rolling hills beginning to roll down. Still, I held my pace throughout...good luck this weekend!

Robert/Barry- thanks, I'll always take a pr on any course...still room to pr again next year.

Mike- it's average for these parts...I'd love finding one either slighty downhill or flat. I may try one of these days to see what I can run a 5k in at the track.

From jtshad on Sun, Jun 21, 2009 at 08:35:35 from 69.20.133.197

Great race and congrats on the PR. You are running really well right now. Keep the training consistent like you are and the sub 3 marathon will come.

Keep it up!

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