sub-3 or blow-up trying

Week starting Mar 13, 2011

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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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
55.009.005.500.0069.50
Tangent 4 (blue) Miles: 13.50Progrid Rides Miles: 22.25Progrid Rides (orange) Miles: 33.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.005.500.0019.50

40 degrees, so headed out and did the "Pie Hill" course- very steep hills:  1 mile warm-up, 400 x 22 (anywhere from 5:30 pace to 7min depending on placement of hill- .25 jog between), and 1.5 mile "cooldown"- 13.5 miles total. 

6 more on the TM @ 8:40 pace.

Tangent 4 (blue) Miles: 13.50Progrid Rides Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

35 degrees out- made it outdoors again for an 11-mile run- just about 9min pace. 

4 more on the TM.

Progrid Rides Miles: 4.00Progrid Rides (orange) Miles: 11.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

8 miles on the TM @ 9min pace- my achilles is a little sore from Monday's workout.  Need to keep a close eye on it.

4.25 more on the TM.

Progrid Rides Miles: 4.25Progrid Rides (orange) Miles: 7.75
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles really slow today...achilles still sore, so being very careful. 

Progrid Rides Miles: 8.00
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.009.000.000.0015.00

70 degrees out!  Plan was to attempt 20-miles, yet part way through I knew my achilles wouldn't be able to handle it.  Ran very hilly course and completed the first 9 miles just a tad bit over 7min pace (Morris route).  Ducked into the woods, hoping my achilles would do well on the trails- think it would have, but there was still too much ice around.  Pulled back out on the road and completed my run with 15 miles under my belt.  Might add 5 later tonight if I'm feeling ok. 

Progrid Rides (orange) Miles: 15.00
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
55.009.005.500.0069.50
Tangent 4 (blue) Miles: 13.50Progrid Rides Miles: 22.25Progrid Rides (orange) Miles: 33.75
Weight: 0.00
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