sub-3 or blow-up trying

Week starting Mar 21, 2010

Previous WeekRecent 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 MessageMonth View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
2008200920102011201220132014201520162017201820192020
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

 

 

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
29.5030.258.005.0072.75
Progrid Rides (2) Miles: 30.75Tangent 3 (4) Miles: 20.50Triumph 6 (2) Miles: 7.00Saucony Triumphy 6 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.508.250.000.009.75

Was able to get outside again for a run.  Warmed up for .5 miles and then decided to give it a mp on the slow side of the marathon pace "zone".  Mile 1 began @ 7:19 pace and I was able to hold it through the hilly course near Popy's and back (mile 2- 7:26,8:02,7:17,7:27,7:01,7:16,6:57,6:46/.25 mile) and jogged the final mile @ about 8:30 pace.  Did the mp zone @ 7:19 pace for 8.25 miles...9.75 miles total. 

Progrid Rides (2) Miles: 9.75
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.501.000.005.0013.50

Raining out, so made the best of another TM workout in the basement.  Started with 1-mile warm-up, 1 mile mp, and then five 1-mile repeats (6min,5:56,5:52,6min,6min)- each mile had .25 jog in between.  Wanted to do a 6th one, but the TM got too sweaty (starting to slip).  Closed out with .75 mile "cooldown"- 9miles total. 

4.5 miles on TM @ 9min pace.

Tangent 3 (4) Miles: 9.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles @ 9min pace on TM...also, 20min weights. 

Triumph 6 (2) Miles: 7.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.005.000.0011.50

Got outside today. Nice temperature, but very windy.  Did the standard Wednesday run- 1 mile "warm-up", 5-mile tempo towards Morris (6:34,6:32,6:29,6:44/uphill,6:40), and then jogged the last 5.5 @ 8:25 pace.  The wind worked to my advantage for the most part (3.5 miles of the tempo).  Overall, felt good.

Tangent 3 (4) Miles: 11.50
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.003.000.0010.00

Ran 10-miles outside with a 3-mile tempo in the middle (6:27,6:48,6:33).  Right achilles is a tad sore.  This is nothing new (felt it since last September off and on), but felt the next to log it as something to look back on.  It's mostly sore after sub-7min type workouts. 

Saucony Triumphy 6 Miles: 10.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0021.000.000.0021.00

Did my dreaded 22-miler through the hills, but w/a garmin this time only to find it's actually a 21-miler- pretty significant difference.  Still, easily pr'd my time on this route- 2:28:39 (7:05 pace)- which last year I would have calculated as 6:45 pace (22 miles), yet I'm pretty happy with my actually garmin-paced time @ 7:05 pace (21 miles).  Pretty tough hills and I cut my run from last year at this time by 7 1/2 minutes.

Progrid Rides (2) Miles: 21.00
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
29.5030.258.005.0072.75
Progrid Rides (2) Miles: 30.75Tangent 3 (4) Miles: 20.50Triumph 6 (2) Miles: 7.00Saucony Triumphy 6 Miles: 10.00
Weight: 0.00
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com
New Kids on the Blog
(need a welcome):