sub-3 or blow-up trying

Week starting Mar 11, 2012

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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
49.9518.502.500.0070.95
Brooks Launch (2) Miles: 28.75Brooks Adrenaline Miles: 28.95Asics Dc-racer Miles: 5.00Brooks Launch Miles: 8.25
Weight: 187.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.008.000.000.008.00

Ran on TM in basement:  4 miles @ 7:30 pace, 2 minute break, and 4 more miles @ 7:24 pace- 8 miles total. 

Brooks Launch (2) Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.754.000.000.0010.75

Ran 3 miles with my 12-year-old @ 8:50 pace, then ran on my own for 7.75 miles- 2.5 @ 6:49 pace, jogged a few, bumped into a friend and clung to his pace (7:20) for 1.5 miles and then jogged the final mile on my own- 10.75 miles total.

Brooks Adrenaline Miles: 10.75
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.002.002.000.0010.00

Whew...stepped on a scale for the first time in a couple of months and weighed 187 (was 179 in November).  Some of it has been lifting weights 4x per/week and gaining strength, yet the other half is diet.  Plan to lighten up on meat and spread out the meals a little better. 

5 miles @ the gym on TM, including 3 x 400 @ 6min pace.  Also did weights and 1,000 jump ropes.

5 miles @ home on TM:  2.5 warm-up, 2 miles mp (7:24,7:18), and then closed with .5 @ 6min pace. 

Asics Dc-racer Miles: 5.00Brooks Launch (2) Miles: 5.00
Weight: 187.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.500.0010.00

Ran 2 miles down with 2 of my daughters down to the track.  Ran another lap and then moved into 4 x 200 w/them get help introduce them to interval training.  Ran the first 3 alongside them to make sure they wouldn't overdo it (44 sec, 48,46).  I then instructed them to do the last one all out- I did 30 sec, my 13-year-old did 41 sec, and my 12-year-old did 36 seconds- I think the younger will be the sprinter while the older one definitely can thrive in distance.  Ran back home for a total of 5.75 miles. 

Ran another 4.25 on the TM at home @ 8:27 pace.

Brooks Launch Miles: 5.75Brooks Launch (2) Miles: 4.25
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Ran 7-miles with my 13-year-old at just over 9min pace. 

Brooks Launch (2) Miles: 7.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.504.500.000.007.00

TM @ home:  2.5 warm-up and then 4.5 mp (6:58,6:53,6:48,6:44, and .5 @ 6:39)- 7 miles total.

Brooks Launch Miles: 2.50Brooks Launch (2) Miles: 4.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.200.000.000.0018.20

Whew!  Put in 18.2 miles today- ran 7 w/my 13-year-old @ just about 9min pace, met my 12-year-old as we returned and put in another 5.25 miles @ just under 9min pace, and then met my wife for the final portion and kept about an 8:50 pace.  Only stopped to grab a quick snack and glass of water at each exchange. 

Brooks Adrenaline Miles: 18.20
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
49.9518.502.500.0070.95
Brooks Launch (2) Miles: 28.75Brooks Adrenaline Miles: 28.95Asics Dc-racer Miles: 5.00Brooks Launch Miles: 8.25
Weight: 187.00
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