sub-3 or blow-up trying

September 2013

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesRockness18's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewYear View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
20082009201020112012201320142015201620172018201920202021202220232024
15% off for Fast Running Blog members at St. George Running Center!

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: 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
86.7035.5026.000.00148.20
Brooks Launch/black Miles: 87.60New Balance (blue) Miles: 39.35Mizuno Wave Inspire 9 (red) Miles: 10.25Dc-racers (blue) Miles: 5.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.003.000.0013.00

.6 mile warm-up and then lined up for a 20k.  It was 80 degrees w/almost 100% humidy.  Started out conservatively strong- 6:27,6:35,6:50, and then realized there was no way I could maintain this- already completely soaked w/squishy shoes.  Shifted to a slow training run and finished around 1:44ish.  Rough day, but my wife and 2 daughters did well- she was 1:55ish and the girls did there 5k's right at 23min.

Brooks Launch/black Miles: 13.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

Ran 7.25 miles, the 1st 6 @ 7:51 pace (1/2 trails).

New Balance (blue) Miles: 7.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.004.000.000.004.00

4 miles on the TM @ 7:30 pace.

Mizuno Wave Inspire 9 (red) Miles: 4.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.004.000.009.50

Jogged a 1/4 mile warm-up, ran a 2-mile tempo (6:12, 6:20), jogged 4.5, went into a second tempo (6:36, 6:15) and jogged the rest of the way home for 9.5 miles total.

Brooks Launch/black Miles: 9.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.001.003.000.007.00

Jogged a mile and then did a 2-mile tempo (6:55,6:45), jogged another mile, went into a 2nd tempo (6:46,6:34), and the jogged a final mile home- 7 miles total.

Brooks Launch/black Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

6.25 miles with my wife in 56 minutes.

Mizuno Wave Inspire 9 (red) Miles: 6.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.250.003.000.003.25

.25 warm-up and then 3 miles @ 6:27 pace on the gym TM.

Brooks Launch/black Miles: 3.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.505.000.000.009.50

Hot, humid, muggy...started with 2 miles @ mp (7:22,7:30), jogged a mile, and then alternated slow and mp for the next 6 (7:21,slow,7:14,slow,7:07,finished slow)- 9.5 miles total.

New Balance (blue) Miles: 9.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles on TM + weights.

Brooks Launch/black Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles, 5 of them trails, w/my 2 oldest.

New Balance (blue) Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.257.500.000.008.75

Jogged a 1/4 mile, ran 7 through the hills @ 7:22 pace, and then jogged the final mile home= 8.75 miles total.

Brooks Launch/black Miles: 8.75
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy miles on gym TM + weights.

Brooks Launch/black Miles: 4.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.002.000.005.50

Jogged 1/4 mile, ran 2-miles firm (12:24) and then ran another 3.25- for 5.5 miles total.

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.005.000.000.008.00

I got the flu late Sunday night and have been out of commission until today.  This is the first time I've been sick in a while w/out having any marathon or race on the horizon, so it was nice to just take the 4 days off.  Not that I had much choice, but at least I didn't have to stress about losing fitness.  Went out today, jogged a mile, did 2 x 2 miles @ 7:14 pace, and then a fifth mp mile @ 7:02 pace before jogging the final 2- 8 miles total.  Coughed up at least a 1/2 liter of gunk from my system and I'm still churning out more.

Brooks Launch/black Miles: 8.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.001.003.000.006.00

Lifted weights and then did 6 miles on the TM- 3 warm-up (3rd progressive) and then 3 @ 6:27 pace.  Day 7 w/no Diet Coke.  Irritable, yet getting past the headaches.

Brooks Launch/black Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.002.000.005.50

Jogged a 1/4 and then moved into 2-mile tempo (6:16 pace), jogged a mile on the track, and then jogged home- 5.5 miles total.

Dc-racers (blue) Miles: 5.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.507.000.000.008.50

Ran 7 miles @ 7:23 pace and then jogged the rest of the way home- 8.5 miles total.

New Balance (blue) Miles: 8.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.003.000.006.00

Ran 2-miles down to the track @ 6:19 pace.  Jogged a mile, ran a mile w/my 8-year-old who did it in 8:03. Ran 2 miles back home, the first in 6:05 and then jogged the rested- 6 miles total.

Brooks Launch/black Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.001.003.000.006.00

Lifted weights, 3 mile progressive run (TM), and then 3-mile tempo (6:18,6:10,6min)- 6 miles total.

Brooks Launch/black Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

Ran 7.1 miles @ 8:16 pace.

New Balance (blue) Miles: 7.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

Ran 7.1 miles w/my 2 oldest @ just over an 8min pace.

Brooks Launch/black Miles: 7.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.003.000.000.004.00

Lifted at the gym and then did TM- 1 mile warm-up and 3 @ 7:30 pace (up and down w/incline up to 3%).

Brooks Launch/black Miles: 4.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
86.7035.5026.000.00148.20
Brooks Launch/black Miles: 87.60New Balance (blue) Miles: 39.35Mizuno Wave Inspire 9 (red) Miles: 10.25Dc-racers (blue) Miles: 5.50
Weight: 0.00
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: