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

Click to donate

to Ukraine's Armed Forces

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

Thu, Sep 11, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	3.00	0.00	0.00	12.00

Well, got up early. Ran two miles to the track at about 9 min pace. Planned on running 2 sets of three miles, but was short on time...instead ran 3x1 , walked a lap and then ran 2x1...

mile 1- 6:50

mile 2- 6:05

mile 3- 6:28

(walked lap)

mile 4- 6:45 (planned on running 3 at this pace, but noticed it was getting late)

mile 5- 6:11 (picked up pace to make up for lost mile)

Ran 2 miles home at 8:15 pace

Total for morning = 9 miles

Still figuring out my capabilities/limitations...next week I plan to run a much more even approach to mile repeats.

Ran three light miles over lunch. Felt a little stiff from the lighttrainers this morning, so realize I may need to work them into my schedule maybe once or twice a week (they'll be my marathon shoes)

903's- 31 miles

Triumph (2)- 156 miles

Weight: 0.00

Comments

From JimF on Thu, Sep 11, 2008 at 09:38:17

Great workout! These are some nice splits on the mile repeats. Good job nailing the last one. I know what you mean by trying to run more even splits. I do that a lot on my tempos runs. I am all over the place pace wise. Running on the track is a great way to practice even splits since you can get feedback every 1/4 mile. I am thinking of doing a 6 mile tempo on the track next week just to get a measure of where I am at training wise going into the marathon. Nice workout and great week so far!

From jtshad on Thu, Sep 11, 2008 at 09:55:09

Wow, awesome run with great splits like Jim indicted (especially for early in the morning!). You are running well and your consistent and increasing mileage is really paying off in your performance!

From Robert on Thu, Sep 11, 2008 at 10:05:21

Excellent work! Yes, mile repeats can be tough doggies for pacing. I usually start around 10K pace and TRY to work down from there. You're doing great.

From rockness18 on Thu, Sep 11, 2008 at 14:17:20

Thanks guys! I'm in need of the encouragement. It's been a difficult week to get sleep, so I almost bagged this morning. Should be able to rest well the next two nights.

From smally on Thu, Sep 11, 2008 at 15:05:55

You make me think I am not running enough miles, you are a machine! Great workout today.

I have had 4 key runs in a row so tomorrow is rest. Saturday is 21 miles, 11 miles @ 7:25 avg then 10 miles 6:40 avg.

I really like these long progressive runs they give me confidence for negative splitting a race. The plan is to run 7:15's for the first 14 miles or less and then go for it around 6:45's for as long as I can.

Keep it going!!

From rockness18 on Thu, Sep 11, 2008 at 17:43:47

"smally", that's quite a run. Good luck!

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