sub-3 or blow-up trying

Week starting Mar 18, 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: 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
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
57.2012.504.500.0074.20
Brooks Adrenaline Miles: 61.70Brooks Launch Miles: 7.50Asics Dc-racer Miles: 5.00
Weight: 184.00
Sun, Mar 18, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.501.001.000.006.50

Ran with my oldest down to the track @ 8:50 pace and then did 2 on the track (6:49,6:20), jogged 2 laps and then 2 miles back home- 6.5 miles total.

Brooks Adrenaline Miles: 6.50
Weight: 0.00
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Mon, Mar 19, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Almost 80 degrees out, so veered off the road for 5 miles of trail running- did 7.5 miles total.  Also, did weights w/legs and 500 jump-ropes.

3.5 miles on TM @ 9min pace.

Brooks Launch Miles: 7.50Brooks Adrenaline Miles: 3.50
Weight: 0.00
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Tue, Mar 20, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.501.002.000.0010.50

Almost 80 degrees out again.  Ran a slow progressive run (9:19,9:09,8:26,8:17) and then did a nice firm tempo (6:44,6:37,6:30)- I cheated on the last one a little because the last .2 miles were all uphill.  I stopped, stretched my legs, and finished strong.  Then calmed down w/a cooldown segment- 8 miles total. 

Did another 2.5 on the TM- really didn't feel like running, so felt good to discipline myself even for such a short run. Trying to stay consistent and may have a tiny outside chance of running in Boston if I can drop another 4-5 pounds and feel healthy.

Brooks Adrenaline Miles: 10.50
Weight: 184.00
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Wed, Mar 21, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.501.500.0010.00

Felt really sluggish today.  My wife's sick and hopefully I'm not coming down with something.  Forced myself to the gym and even pushed to get a couple quality miles in.  TM workout:  2-mile warm-up, 3 x 800 intervals (3:13,3:11,3:09), and then closed with 1/2 mile @ 7:24 pace- 5 miles total. 

5 more on the TM @ 8:41 pace. 

Asics Dc-racer Miles: 5.00Brooks Adrenaline Miles: 5.00
Weight: 0.00
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Thu, Mar 22, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.200.000.000.007.20

Ran 7.2 miles w/my oldest daughter in just under a 9min pace. 

Brooks Adrenaline Miles: 7.20
Weight: 0.00
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Fri, Mar 23, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.0010.000.000.0020.00

Low 70's out and all of my family was away, so decided to give a shot at a long run.  Ran first miles @ 8:17 pace, second 6 miles @ 7:18 pace, miles 12-16 @ 7:06 pace (2-3 minutes between each of the first 3 segmants), and then jogged the last 4 home @ 9-10 min pace- 20 miles total and I am spent!

Brooks Adrenaline Miles: 20.00
Weight: 0.00
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Sat, Mar 24, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Temperature was much nicer out today- low to mid-50's.  Ran 9 miles, half on trails, @ about 8:40 pace. 

Brooks Adrenaline Miles: 9.00
Weight: 0.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
57.2012.504.500.0074.20
Brooks Adrenaline Miles: 61.70Brooks Launch Miles: 7.50Asics Dc-racer Miles: 5.00
Weight: 184.00
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