sub-3 or blow-up trying

Week starting Mar 17, 2013

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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
30.2518.003.000.0051.25
Mizuno Wave Inspire (yellow/blue) Miles: 41.25Brooks Racer (red/white) Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Ran 7 miles w/my 13-year-old @ just over a 9min pace.  High 20's and windy!!  Snow storm coming in early this week...yuck!!

Mizuno Wave Inspire (yellow/blue) Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.005.000.000.006.00

6 miles on TM- 5 @ 7:30 pace.

Mizuno Wave Inspire (yellow/blue) Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.003.000.006.00

Weights w/legs- full squats...pyramid, going up to 245 w/5 reps.  6 miles on TM- last 3 @ 6:27 pace.  Legs were burning. 

Brooks Racer (red/white) Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.507.000.000.008.50

Ran 8.5 miles on mid-30's weather.  Charged through the hills on the first 7 miles @ 7:21 pace (6:47 on mile 7)...jogged the last 1.5 as a cooldown. 

Mizuno Wave Inspire (yellow/blue) Miles: 8.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.506.000.000.008.50

Mid-30's, yet ventured out- 1 mile warm-up, 3-miles mp, .5 jog, 3 more miles mp, and then 1 mile cooldown- 8.5 miles total w/6 of them @ 7:15 pace. 

Mizuno Wave Inspire (yellow/blue) Miles: 8.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Weights + 4 miles on the TM at the gym.

Brooks Racer (red/white) Miles: 4.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

Ran 6 with my daughter in the snow + an extra 5.25 on my own- 11.25 total.  This is my first 50-mile week in forever.  Slowly building back to 70-mile weeks.  Hopefully by May or June. 

Mizuno Wave Inspire (yellow/blue) Miles: 11.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
30.2518.003.000.0051.25
Mizuno Wave Inspire (yellow/blue) Miles: 41.25Brooks Racer (red/white) Miles: 10.00
Weight: 0.00
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