sub-3 or blow-up trying

April 20, 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

Wed, Sep 17, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
19.00	2.00	0.00	0.00	21.00

Nice easy mile ran at 9 min. pace. Have decided to stop weight training for my legs until after the marathon. Will slowly taper on upper body as well. Still plan on a big week and then gradually tapering for the October marathon. Plan on a bigger run early this evening...

Ran with Ed 2 miles down to the track. Did progressive runs on the track 2 sets of 5 miles. Here are the splits:

Mile 1- 7:43

Mile 2- 7:38

Mile 3- 7:10

Mile 4- 6:52

Mile 5- 6:28

Jogged 2 laps, then started 2nd set

Mile 1- 7:28

Mile 2- 7:10

Mile 3- 7:04

Mile 4- 6:43

Mile 5- 6:23

Total on track = 10 miles in 1:10:38 (7:04 pace)

Had a lot of energy left at the end...felt as though I could have run an extra mile and break 6 minutes. Taught me alot about strategy for running. I'm easily faster than Ed, yet he beat me in the 20k a few weeks ago with a negative split. Told me if I would have just kept with him, I could have easily improved my time and left him at the end. Helpful to have an experienced runner work with me.

Jogged another lap + 2 1/4 home. 15 miles total for the evening. Plan to run lightly tomorrow and Friday, followed by my last long run before tapering.

Triumph 2's- 202 miles.

903's- 66.5 miles

Weight: 0.00

Comments

From Bob on Wed, Sep 17, 2008 at 14:12:34

I dropped doing any leg work to once a week and that doesn't include any extra weights (body weight mostly). I use to do more for injury prevention sake, but not sure if it really did much for that or not. I carry plenty of muscle bulk because of my lifting history anyway. What marathon are you running?

From rockness18 on Wed, Sep 17, 2008 at 15:25:34

Yeah, I've spent the past 3 months doing 2 days a week...one day of squats 3 x 10 at close to body weight + one day of nautilus type lifting. I'm not sure a month off from the weights will do much, but just want to allow my legs to be fresh. I'll be running the "Bay State Marathon" in Lowell, MA. It's a flat course and should be a good time of year.

From JimF on Wed, Sep 17, 2008 at 21:30:17

Wow! Awesome workout today. Both sets you went faster each mile which shows you have a lot of strength left. You are also on top of the mileage board right now so great mileage week so far.

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