sub-3 or blow-up trying

April 26, 2024

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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: 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
Sat, Sep 05, 2009
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.003.500.0013.00

Ran down to the track and put in 1.5 miles at 6:29 pace...just to test the ankle and see what kind of pace might seem reasonable for next Monday's 20k. If ankle's 100% by Monday, 6:30-40 pace might work. If not, I'll make sure to stay within myself. I'll wait until tomorrow afternoon to set goals. 7 miles total this morning. Little swelling in ankle, but still progressing in the right direction.

 

PM:  Ran TM down in basement.  Started with 2-mile warm-up and then broke into threshold pace in very short, comfortable spurts...

2 x 400 @ 6minute pace (1 lap between sets)

2 x 800 @ 6minute pace (1 lap breaks)

2 x 400 @ 6minute pace (same)

Finished with 3/4 mile "cooldown".  Ran very cautiously, yet felt no pain.  Finished with a ton of energy left in the tank.  Feel as though I've worked my way through the worst of things.  Plan on icing throughout the evening.

 

 

Saucony Progrid Rides Miles: 6.00Tangent III (2) Miles: 7.00
Weight: 0.00
Comments
From Robert on Sat, Sep 05, 2009 at 14:33:31 from 70.58.141.71

Wow, sorry about the ankle Dave. Have you rolled that one several times before? I pray you feel better soon.

From Jodacious on Sun, Sep 06, 2009 at 14:01:20 from 69.183.232.204

Good luck tommorrow gimpy! Watch out for the hot chick cheering you on!

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