sub-3 or blow-up trying

Norwalk Lightfoot Summer Series

Recent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesRockness18's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewMonth ViewYear View
JanFebMarAprMayJunJulAugSepOctNovDec
20082009201020112012201320142015201620172018201920202021202220232024
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: 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: Norwalk Lightfoot Summer Series (5.11 Miles) 00:33:14, Place overall: 13, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.253.008.210.0016.46

Drove down to Norwalk for a 5-mile race w/approx 150-60 runners.  Good day for running.  My goal was to pull off as even pace a run as possible and continue my summer improvement.  It's a little bit of a challenging course with rolling hills- mile 4 is mostly uphill and the last half mile is uphill...the course was not fully marked and mile 4 was definitely off a bit, yet I was able to get a reliable measurement for both mile 1 and the entire course (5.11).  Here's the best I can do with splits...

Mile 1:  6:26 (mostly flat + some uphill...ran very conservatively)

Mile 2:  ???  (no mile marker or I just missed it...one downhill then mostly flat)

Mile 3:  19:22 (still feeling very steady...I think mile two was faster because mile 3 had an uphill section)

Mile 4:  26:25 (this mile was mostly uphill, yet I think it was still off a bit...I kept a very steady pace...breathing fine, feel good)

Mile 5:  33:14 (picked up up a bit...last half mile was uphill, yet I still think I ran faster than 6:49...probably could have dug deeper, but nobody was within 100 yards of me either way)

Again, it's hard to know precise splits (only used stopwatch), but feel as though I kept the same pace throughout and even kicked it in a tiny bit at the end.  6:30 pace was my goal and I was able to achieve it.  Also, I pr'd on this course from last year by 1min 50 seconds...hope to keep shaving time of the shorter distances.  Plan on going to the lake with family and will get a second run in only if time permits...

 

PM:  2.5 mile warm-up, then ran our 7.1 road race in 3 portions- 2 tempos + 1 mile "cooldown"...

1st tempo (5k):  19:46 (6:23 pace...may have used up my threshold miles for the day)

-2min rest- (wrung my shirt out a few times)

2nd tempo (3 miles):  20:41 (6:54 pace...I'll count this mp even though it felt like tp)

- 1 mile "cooldown"

9.6 miles total for the afternoon.

Saucony Tangent III Miles: 16.46
Weight: 0.00
Comments
From Kelli on Sat, Jun 27, 2009 at 13:35:06 from 71.219.76.64

WOW!!! Great race. You are super speedy. Good luck with your continued summer improvement!

From Burt on Sat, Jun 27, 2009 at 17:22:24 from 98.167.151.26

Great job Mr. Rockness. Keep up the good work!

From Mike Warren on Sat, Jun 27, 2009 at 18:57:59 from 208.117.124.133

Very impressive race! Thats huge to knock off that much time from the previous year. Man you just keep improving, what an animal!!

From rockness18 on Sat, Jun 27, 2009 at 20:14:23 from 69.183.233.238

Kelli- thanks...looks like you had a great race today as well!

Burt- thanks...I'll keep plugging away.

Mike- thanks as well...hoping my times keep going down like they did last summer. You've been looking great...the bq's getting close!

From allie on Sat, Jun 27, 2009 at 21:27:36 from 65.160.29.66

nice job today. excellent splits! very cool.

From Kory on Sun, Jun 28, 2009 at 10:56:43 from 134.50.223.250

Great job in the race and achieving your pace. It makes it exciting when you see your goals met. You have so much potential ahead of you.

From rockness18 on Sun, Jun 28, 2009 at 16:42:08 from 69.183.233.238

Allie, thanks. My splits have been all over the place in the past, so this is definitely something I feel good about.

Kory, thanks as well. I hope to keep improving...slowly, but surely. Also, nice job with your run yesterday. You had quite the workout!

From JimF on Mon, Jun 29, 2009 at 09:59:00 from 68.58.93.124

Great job on the race. It is amazing the improvement that you have made over the last year. I'm sure there are lots more PRs to come this year.

From jtshad on Mon, Jun 29, 2009 at 15:29:16 from 204.134.132.225

Great race and congrats on the PR!

From rockness18 on Mon, Jun 29, 2009 at 22:10:23 from 69.183.233.238

Jim, Jeff- thanks! You've both been a big encouragement to me.

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.
Only registered users with public blogs are allowed to post comments. Log in with your username and password or create an account and set up a blog.
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: