sub-3 or blow-up trying

August 2011

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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
296.5042.0022.500.00361.00
Tangent 4 ('11) Miles: 69.50Nike Lunar Glides 2 Miles: 181.00Saucony Mirage (red/black) Miles: 9.00Saucony ProdGrid Kinvara Miles: 10.00Saucony Rider (blue) Miles: 77.50New Balance 1190 Miles: 6.00
Weight: 178.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.001.000.000.0014.00

AM: 6 miles on the beach w/my wife- 98 degrees.  Stopped 2x to jump in the ocean. 

PM:  8 miles on the beach @ 9min pace- mile 5 in 6:43. 

Tangent 4 ('11) Miles: 8.00Nike Lunar Glides 2 Miles: 6.00
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.002.000.000.0014.00

AM: Ran 6 miles on the beach w/my wife.

PM:  Ran 8 more miles on the beach- 2 of them @ 7:25 pace.

Nike Lunar Glides 2 Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM:  6 miles on the beach w/my wife.

PM:  8 more miles on the beach @ about 8:40 pace.

Nike Lunar Glides 2 Miles: 14.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM:  6 miles on the beach w/my wife.

PM: 8 more miles on the beach- did the 1st 4 in just over 8min pace...little slower on the way back in the 95 degree heat.

Achilles is improving.  The beach running seems to help. 

Nike Lunar Glides 2 Miles: 14.00
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.001.000.000.0016.00

AM: Did my standard run w/my wife on the beach this morning and she decided to go an extra 3, so despite the 95 degree weather, I figured I'd join her the full distance. Jumped in the ocean 2x and ran the last mile around 7:30ish pace.

PM:  Ran 7 miles on the beach @ just under a 9min pace. 

Nike Lunar Glides 2 Miles: 16.00
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.000.000.006.00

A little relief from the heat w/a TM run a Gold's Gym- 2 mile warm-up, 2 miles @ 6:49 pace, water break, and 2 final miles @ 6:49 pace.

Tangent 4 ('11) Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM:  Staying at my parent's home in FL.  Ran 5.5 w/my wife and 8 overall.

PM:  6 miles @ the gym on the TM- just over 8min pace. 

Tangent 4 ('11) Miles: 6.00Nike Lunar Glides 2 Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.006.000.000.009.00

Ran 9 miles on the TM, including 2 mp sets of 3 @ 6:40 pace.

Nike Lunar Glides 2 Miles: 9.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.003.000.000.0014.00

AM:  Ran 2 miles w/my daughter, dropped her off, ventured out 3 more miles @ a 9min pace and then realized a good sized FL thunderstorm was almost upon me.  Raced the storm home (7:15,7:11,6:50) and finished in the pouring rain.  Just missed the brunt of lighting/thunder- whew!

PM:  6 miles on the gym TM @ 9min pace + 45 minutes leg work. 

Tangent 4 ('11) Miles: 6.00Nike Lunar Glides 2 Miles: 8.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.002.000.000.0013.00

AM:  6 miles on the TM @ 9min pace. 

PM:  Ran 7 miles on the TM, including 2 of them @ 6:40 pace. 

Tangent 4 ('11) Miles: 13.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.002.000.000.0016.00

Doing a little travelling today, so probably won't get a double in.  Ran 10 miles @ 9min pace and a humid, yet overcast morning. 

Got in an extra 6 in the evening, 2 of them at mp. 

Nike Lunar Glides 2 Miles: 16.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.001.000.000.0012.00

AM:  6 miles on TM + 20 minutes legwork. 

PM:  6 miles outdoors, 2 w/my daughter, 3 @ 8:10 pace (96 degrees) and one at mp (6:56).

Tangent 4 ('11) Miles: 6.00Nike Lunar Glides 2 Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.003.000.000.0012.00

AM:  6miles on TM @ gym- 3 of them @ 6:40 pace + 30 min upper body work.

PM:  Thunderstorms, so did 6 more miles on the TM @ the gym. 

Tangent 4 ('11) Miles: 6.00Nike Lunar Glides 2 Miles: 6.00
Weight: 179.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Ran 9 miles in VA while visiting in-laws on the way back up to CT.  Didn't have a chance to run yesterday and may not tomorrow.

Nike Lunar Glides 2 Miles: 9.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.006.000.0018.00

AM:  Back to CT.  80 degrees never felt so good!  Ran 1-mile warm-up followed by 3 mile tempo (6:28,6:44,6:23), jogged a mile and then did a 2nd tempo (6:28,6:32), jogged another mile before one final push (6:30).  Overall, felt pretty good.  Achilles tend to get sore by mile 8 regardless of pace or shoes or number of times running in a day or mileage for the week.  Hopefully I'll just work my way through it. 

PM:  9 miles w/my wife @ a slow pace- 50% on trails. 

Saucony Mirage (red/black) Miles: 9.00Nike Lunar Glides 2 Miles: 9.00
Weight: 180.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.005.000.0015.50

AM:  Ran 7.5 miles @ just over a 9min pace.

PM:  Rainy out, so used gym's TM.  Did 3-mile warm-up, 3 mile tempo (6:27,6:22,6:18), wrung out my shirt in the bathroom (yeah, gross!), and then did a final 2 miles (6:27,6:22).  Also, did 20-minutes of leg work. 

Nike Lunar Glides 2 Miles: 15.50
Weight: 178.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.500.000.000.0015.50

AM:  Ran 9 slow miles @ just under 10min pace.  Stopped to massage achilles part way through- increased blood flow seemed to help. 

PM:  Ran 6.5 miles on TM @ 9min pace + did 20-min upper body.

Nike Lunar Glides 2 Miles: 15.50
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

80 degrees out and humid.  Pulled out a pair of compression socks to see if it would help with the achilles.  Had positive results.  Ran 12 miles, 10 of them @ 7:50 pace through the hills.  Stopped at mile 8 to wring socks and drink from a water fountain.  Ran 2 more firm miles and then jogged the final 2 slowly.  Overall felt good about the run.  Was able to get in 70 miles this week off of 5 days of running, so am thrilled about maintaining mileage in the midst of vacation travel. 

Nike Lunar Glides 2 Miles: 12.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Ran 8 miles, 6 of them w/my wife.

Tangent 4 ('11) Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.008.000.0010.00

Left 2 pairs of shoes out in the rain, so used my Kinvara's today.  Wasn't sure if it was going to storm, so did a TM workout at the gym.  2 mile warm-up and then 8 miles straight @ 6:22 pace.  Felt pretty good today.  Weight:  177 (lost 5 lbs this past month).

Saucony ProdGrid Kinvara Miles: 10.00
Weight: 177.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.009.000.000.0017.00

AM:  15-minute legwork at the gym + 6 miles on TM (8:40,7:53,7:03,7:03,6:58,6:53).

PM: Got outside and ran 11-miles, including 2 mp tempos in the first half- 2 miles (7:10,7:00), 1-mile in between, and then 3 miles (7:06,7:01,6:34).  I probably went a little too far because at mile 9 the achilles began to feel aggravated (immediately slowed things down).

Tangent 4 ('11) Miles: 6.00Nike Lunar Glides 2 Miles: 11.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Planned on a 10-miler, but ran into my wife and extended it 4 extra miles- I was dead at the end!  Also, broke out a new pair of Saucony's and was happy with the feel.

Saucony Rider (blue) Miles: 14.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.001.500.004.50

Raining out and short on time, so did a quick workout at the gym...15 minutes upperbody + 4.5 on the TM, including 18 minutes @ 6min pace every other minute to get a little snap in the legs. 

Tangent 4 ('11) Miles: 4.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.750.000.000.0015.75

80 degrees out and humid.  Ran 3 miles w/my daughter @ 9min pace and continued on to run another 12.75 miles, mostly at an 8:30 pace (jogged the last 1/2 mile pretty slowly)- 15.75 miles total and no water!

Saucony Tangents are no longer being made (I noticed their new light trainer is selling for $130- bummer to lose my $85 tangents), so I just purchased a pair of New Balance 1190's to use in next weekend's 20k- looking forward to seeing how they compare. 

Saucony Rider (blue) Miles: 15.75
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.002.000.0010.25

AM:  Rainy out, so back on TM @ the gym.  Did a 3-mile warm-up and then 4x800 @ 6min pace.

PM:  4.25 on the TM @ 8min pace.

Saucony Rider (blue) Miles: 4.25New Balance 1190 Miles: 6.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Made is through a day of tropical storm and then ran 6 miles w/mile wife in the light rain and semi-strong winds. 

Saucony Rider (blue) Miles: 6.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.508.000.000.009.50

I'm at a cafe because we still don't have power from the Tropical Storm.  Ran two 4-mile tempo's @ marathon pace (6:48,6:46,7:06,6:32...6:42,6:46,6:32,6:32)- seems as though 6:32 was the magic # today...finished w/1.5 extra jog for 9.5 total. 

Saucony Rider (blue) Miles: 9.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Ran 13 miles w/my wife to help her get ready for next week's 20k- kept it between 9:30-10min pace and then ran an extra 5 miles on my own for 18 total. 

Saucony Rider (blue) Miles: 18.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Went to the gym, did 20min weights + 10 miles outdoors w/out a watch.  Felt ok after yesterday's 18-miler. 

Saucony Rider (blue) Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
296.5042.0022.500.00361.00
Tangent 4 ('11) Miles: 69.50Nike Lunar Glides 2 Miles: 181.00Saucony Mirage (red/black) Miles: 9.00Saucony ProdGrid Kinvara Miles: 10.00Saucony Rider (blue) Miles: 77.50New Balance 1190 Miles: 6.00
Weight: 178.50
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