sub-3 or blow-up trying

July 2010

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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
285.700.0032.0011.25328.95
Tangent 4 Miles: 153.50Riders (red) Miles: 94.60Triumph 6 (2) Miles: 53.85Wave Inspire 6 Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.004.001.5015.00

Big workout #2:  1 mile warm-up, 2-mile tempo (6:27,6:10), 3-mile jog to the track, followed by 3 x 800m (2:52,2:48,2:50), jogged a mile, and then 1-mile @ 6:19 pace, 1-mile jog, 1-mile back on the road @ 6:17 pace, and jogged the remainder- 15 miles total. 

Tangent 4 Miles: 15.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

I was fortunate today.  We are on vacation, heading toward Indiana.  Just so happens a college track was right next door to our hotel...ran 1/2 mile on road, 8miles on track, and 1/2 mile back on sidewalks- 9:30/pace average for 9 miles. 

Riders (red) Miles: 9.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

8.25 miles at 10min pace. 

Riders (red) Miles: 8.25
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.850.000.000.0013.85

Ran 8.75 miles @ 9:15 pace.

Ran 5.1 miles in the afternoon w/my wife through some pretty awesome bike trails.  She totally impressed me with her off-road running ability. 

Triumph 6 (2) Miles: 8.75Riders (red) Miles: 5.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.007.000.0014.00

"Big Workout" #3:  In hindsight I wish I got up an hour earlier- left at 7:40 and things really began to heat up within an hour or so.  Still, felt as though I got a solid workout in.  Began with a 2-mile warm-up, followed by a 2-mile tempo (6:26,6:13).  Jogged a mile and then picked up the pace for a mile (6:16).  Fortunately I found a drinking fountain by a public park and soaked in a bit, wrung out my shirt, and left it out to dry.  Jogged another mile and then repeated a 2-mile tempo (6:42,6:32)- this one definitely took a little more work.  Jogged 2 more miles and then decided to give one more 2-mile tempo a shot (6:42,6:34)- dug a little deeper for this one and loudly squished my way through it with drenched shoes/socks.  Soaked in more fluids at the park and found my tech-shirt missing- bummer, one of my favorite shirts.  Oh well, guess anyone willing to steal a shirt soaked in sweat needs it far more than I do.  Jogged 1-mile home as a "cooldown"- 14 miles total, 7 of them at a firm pace.  I think the heat affected my pace by 20 seconds or so.  Planning on an early evening jog with my wife.

Tangent 4 Miles: 14.00
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.350.000.000.0014.35

Ended up going with family yesterday to a waterpark all day (so no evening run).  Got up early and found an awesome bike trail in the woods (we're vacationing in Indiana)- ran 8.25 miles at a slow pace and thoroughly enjoyed the run.

6.1 miles w/my wife through bike trails- felt great!

Triumph 6 (2) Miles: 6.10Riders (red) Miles: 8.25
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles w/my wife w/2 on the trails- nice, easy pace.

Riders (red) Miles: 5.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Ran 9.5 miles @ 10min pace. 

Triumph 6 (2) Miles: 9.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.007.000.0017.00

Big workout #4:  It's been a tough week to get any kind of quality running- hot and humid, even in the early mornings!  However, I feel good about getting in both quality mileage and 2 "bigger workouts" in despite the less than ideal climate.  Began after dinner with 3 mile warm-up (already a bit sweaty...going 10min/per mile).  Followed w/a 2-mile tempo (6:22,6:24), 2-miles slow, 2-mile tempo (6:28,6:30), and then a quick water break (also wrung out shirt and socks)...Jogged another 2-miles and moved into my third 2-mile tempo (6:41,6:31), 2 miles slow, and then on mile 16 (getting dark) did my last threshold mile (6:24), followed by a "cooldown" mile- 17 miles total.  Two hard workouts a week are starting to feel more managable- even in the heat!  Achilles are still a bit sore on my right leg (uncomfortable, yet tolerable), so I'm holding out on VO2 Max for a week or two.  First 80-mile week since Boston. 

Tangent 4 Miles: 17.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles @ 9:30 pace.

Riders (red) Miles: 10.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

5 miles @ a very slow pace- 2 of them on off-road trails.

5 miles @ 9:20 pace w/my wife.

Triumph 6 (2) Miles: 5.00Riders (red) Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.007.000.0016.00

Big Workout #5:  This was a tough one!  Waited until 7pm to see if weather would be more tolerable...found the first hour to still be miserable.  Didn't find a water spicket until mile 10 and was never really quite able to recover from slight dehydration.  Ran 3-mile warm-up, then a 3-mile tempo (6:21,6:30,6:30), and then alternated threshold pace miles with slow ones (6:29,6:45,6:32,6:31).  Did a total of 16 miles- 7 of them @ about a 6:30 pace. 

Tangent 4 Miles: 16.00
Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

5 miles w/my wife and 5 miles on my own- slowly. 

Riders (red) Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

1 mile "warm-up", 8 miles @ 8min pace, and 1 mile "cooldown".

Triumph 6 (2) Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.007.000.0016.00

Big Workout #6:  Very hot day, so waited until 7:30pm and was willing to run this one into darkness.  Began w/2 mile warm-up and then a 2-mile tempo (6:25,6:18)...found water and bathroom and then jogged 2-miles before a second 2-mile tempo (6:22,6:20)...found another water spicket, soaked down, wrung out shirt and socks and then ran a 5th threshold mile (6:21) and began alternating fast/slow miles- last two threshold miles were 6:32 and 6:18 (mile 15).  Ran 16 miles total, 7 @ threshold pace.  Can't wait for a big workout on a "cooler" day!

Tangent 4 Miles: 16.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Was travelling to my sister's house in W. Lafayette, so unable to run yesterday. Got 9 in this morning @ 10min pace.

5 miles out on the track w/wife and kids.  My wife's signed up for the Philly 1/2 and got a little speedwork in today.  Most of our girls got in 2 miles and I did a very slow 5 miles.

Triumph 6 (2) Miles: 5.00Riders (red) Miles: 9.00
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles at just over a 9min pace in the heat of the day.

Riders (red) Miles: 9.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.004.0014.00

Big workout #7:  The sky became overcast, so I gave a shot at some track work...

- 2-mile warm-up-

8 x 400 (w/lap jog between):  83,82,80,81,80,82,82,80

- 2 mile jog-

8 x 400:  86,83,80,82,82,81,80,82

- 2 mile jog-

* Could possible have run an extra set, but ran out of time:  14 miles total (4 VO2)

Tangent 4 Miles: 14.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

9.5 miles @ about 9:30 pace in the heat of the day.

Triumph 6 (2) Miles: 9.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ran 10 miles slowly- 3.2 w/my wife. 

Riders (red) Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles @ just under 9min pace- 95 degrees out!

Tangent 4 Miles: 9.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.750.000.001.7514.50

I'm due for a "Big Workout", but the constant heat is beginning to get to me.  Started out on the track this morning at 6:25 am and it was already 83 degrees.  Warmed up 2 miles, did 3.5 sets of 800's (2:57,2:53,2:55,85 sec) and realized I was completely wiped out by the heat.  Shut things down and went back home- 5 miles total.   I may not be able to get a second run in the evening due to family cookout scheduled. 

Did 4 miles with my wife in 96 degree heat and then finished off another 5.5 on my own- 9.5 total @ about a 9min pace. 

Tangent 4 Miles: 14.50
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.500.000.000.0017.50

Ran 9.5 miles along N.Shore Blvd. in Chicago- nice and slow.

Ran another 8.

Tangent 4 Miles: 17.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.500.000.000.0016.50

10.5 miles slowly in Chicago.

6 miles w/the wife on Lake Michigan.

Tangent 4 Miles: 10.50Riders (red) Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles alongside Lake Michigan- 4 around 7:25 pace, the rest real slow.

Tangent 4 Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles in West Lafayette- all slow, just over 9min pace- broke out new pair of Mizunos.

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles in 95 degree weather on a track in N. Georgia.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.004.009.00

Got a little relief from the heat today on a hotel treadmill- did 2 mile warm-up, 2 miles @ 6min pace, 2 miles slow, 1.5 miles @ 6min pace, 1/4 mile slow, and the .5 miles @ 6min pace- w/cooldown did a total of 9 miles.

Wave Inspire 6 Miles: 9.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
285.700.0032.0011.25328.95
Tangent 4 Miles: 153.50Riders (red) Miles: 94.60Triumph 6 (2) Miles: 53.85Wave Inspire 6 Miles: 9.00
Weight: 0.00
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