sub-3 or blow-up trying

Week starting Mar 27, 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: 16.00 Month: 151.00 Year: 363.00
Barefoot Lifetime Miles: 114.25
K12- Black Lifetime Miles: 401.00
Kinvara 13 (blue 1) Lifetime Miles: 327.00
Kinvara 13 (blue 2) Lifetime Miles: 363.00
Kinvara 14 Neon Lifetime Miles: 384.00
Kinvara 14/teal Lifetime Miles: 315.00
Kinvara Blue/red Lifetime Miles: 64.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
41.507.0018.000.0066.50
Progrid Rides (orange) Miles: 49.50Tangent 4 (blue) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.008.000.0011.00

Cold and windy out + I wanted to give my achilles a softer surface, so back on the TM.  Ran 3 mile warm-up and then 8-mile tempo:  4.5 miles @ 6:27 pace and 3.5 miles @ 6:22 pace to finish- 11 miles total.  The achilles felt much better after 2 days of rest. 

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.007.000.0010.00

Didn't have time to run during the day, so did a TM workout this evening...3-mile warm-up and then 7-mile threshold run (6:27,6:00,6:27,6:00,6:27,6:00,6:27).  Wanted to alternate between fast and slow threshold for 6 mile and then cooldown, but felt good enough to run a 7th mile and faster pace.  Achilles continue to strengthen.  Feel a bit relieved since the marathon is less than 3 weeks out. 

Progrid Rides (orange) Miles: 10.00
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.501.000.000.0013.50

45 degrees out and sunny.  Made it outdoors and ran the "Pie Hill" course- 13.5 miles @ 8:25 pace (1 of them mp just to keep that feel in my legs).  Finally starting to turn a corner w/the achilles issue- critically timing with Boston 2 1/2 weeks away. 

Progrid Rides (orange) Miles: 13.50
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.001.003.000.006.00

Snowing out this afternoon, so back to the TM:  2-mile warm-up w/2nd mile progressivly moving down to 6min pace, quick stretch, and then 3-mile tempo @ 6min pace, closing with 1-mile cooldown- 6 total and I think pretty close to 300 for the month. 

Tangent 4 (blue) Miles: 6.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.005.000.000.008.00

More snow!  TM:  2-mile warm-up, 5 miles @ 6:27 pace, and then 1 mile cooldown- 8 total. 

Progrid Rides (orange) Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Ran 18 miles with Ed @ just about an 8min pace.  Was hurting a bit by mile 15, but hung on till the end. Now the taper for Boston officially begins. 

Progrid Rides (orange) Miles: 18.00
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
41.507.0018.000.0066.50
Progrid Rides (orange) Miles: 49.50Tangent 4 (blue) Miles: 6.00
Weight: 0.00
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