sub-3 or blow-up trying

Week starting Mar 22, 2009

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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

 

 

Miles:This week: 24.00 Month: 56.00 Year: 538.10
Barefoot Lifetime Miles: 114.25
Nike Free RN Lifetime Miles: 414.05
Saucony 9/white Lifetime Miles: 403.25
Brooks Anthem 2 Lifetime Miles: 145.00
Silver Kinvara Lifetime Miles: 426.75
Brooks Adrenaline Blue Lifetime Miles: 157.00
Kinvara/neon Lifetime Miles: 132.35
Kinvara 10 Red Lifetime Miles: 21.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
63.007.000.000.0070.00
Trigons (3) Miles: 59.00Saucony Tangent III Miles: 11.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

rest

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM:  3 miles + leg workout with weights...Felt really good today.  Very encouraging at this stage in my training.  Have been struggling with illness and fatigue over the past couple of weeks.  Now feel the best I've felt since last September.  Energy level is back!  Hope to do a run in the evening. 

PM: Didn't get a chance to run until 11:15 pm. Did a progressive run on the TM for 7 mile in a total of 47:18 (6:58,6:53,6:48,6:39,6:35,sub 6:30). Had a scary amount of energy left at the end. Decided to shut things down while still fresh. Hope to run hard again on Wednesday late afternoon at the track. Everything seems to be coming together. The higher mileage in Feb/March in finally beginning to show fruit...or at least my legs are starting to catch up with things. Hoping to sharpen the mp miles over the next couple of week. I'm definitely getting excited for Boston!

Trigons (3) Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

NOON: Nice easy recovery run on TM. Nice enough to go out, but forgot to pack warm clothing. 40 degrees +20mph winds. Ran 6 miles- 3 @ 9min pace and 3 @ 7:30 pace. Did upperbody weights as well. Still maintaining a very high energy level.

Weight: 176 lbs (If I can naturally get to 170-72 might still have a shot at sub-3hr in Boston).

Trigons (3) Miles: 6.00
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.003.000.000.0014.00

Did a "semi-speed" work this afternoon on the track.  Jogged two miles to the track and then began a series of repeats...

5 one mile repeats:  6:31, 6:18:, 6:14, 6:26, 6:24 (2-minute break between each)

2 x 400:  83 seconds, 81 seconds

1 x 800: 3:02

1 mile semi-jog:  7:10 pace

Jogged two miles back home.  Probably should have waited until tomorrow to do speedwork, but want time to be semi-fresh for my last long-run on Saturday.  Might run again after dinner if time permits...

Ran 3 more after dinner on the TM.

Trigons (3) Miles: 3.00Saucony Tangent III Miles: 11.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.004.000.000.0013.00

Did a quick 4 miles at the gym, so I don't have to do as long a run this evening. Also, spent 20-minutes doing leg work with weights.

Hoped to get outside, but my wife needed me home with the kids.  Hopped on the TM and did a fairly productive workout...

5K in 19:57 (6:26 pace)

.9 mile jog

5k in 19:13 (6:12 pace)

- quick bathroom break-

1 mile in 6 min flat

.9 mile jog

Overall, feel as though I'm steadily maintaining strong mileage base, while progessively getting the snap back into my legs.  Getting close to 6 minute miles feeling comfortable again as well as mp (6:53) becoming easier for distance.  Plan on doing sit-ups and crunches while watching b-ball this evening. 

Trigons (3) Miles: 13.00
Weight: 0.00
Comments(13)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Joined my wife at the gym and took advantage of babysitting. We went out and found a 5-mile trail to run together. Finished up with 30-minutes doing upperbody weights.

Trigons (3) Miles: 5.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.000.000.000.0022.00

Ran with Ed today and decided to run a challenging course through the hills.  He measured it out last Fall at exactly 22 miles.  Ed's run sub-3 Bostons several times and claims our course today has 5 to 1 hills over Boston.  We started with a very steady pace, progressively picked things up w/out checking our watches, and stopped at the 12.5 mile marker to grab gatorade and a banana that we had stashed.  I took my first look at my watch and asked him to guess...he was like 8 minutes off.  We kept picking up speed, even through the last 5.5 miles that were through rolling hills and directly against a 10-15 mph wind.  As we hit our last stretch, Ed asked the time and said if we're around 2:40, we could beat our Fall time by 10 minutes..."We're at 2:29 Ed."  Needless to say, today's run was kind of like the perfect wave.  Here's the breakdown...

1st 12.5 miles:  1:31:27 (7:19 pace)

- quick break for gatorade-

2nd 9.5 miles:  64:49 (6:49 pace)

Finishing time:  2:36:16 (7:06 pace)

 

Overall, a great confidence booster going into Boston.  We both definitely had a good amount of energy still in the tank.  I'm not sure how Ed does it...he's 53 and has only been logging 150-200 per/month since January. 

 

Trigons (3) Miles: 22.00
Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
63.007.000.000.0070.00
Trigons (3) Miles: 59.00Saucony Tangent III Miles: 11.00
Weight: 0.00
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