sub-3 or blow-up trying

Week starting Apr 04, 2010

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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

Click to donate

to Ukraine's Armed Forces

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 Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
36.10	18.25	6.00	0.00	60.35

Progrid Rides (2) Miles: 24.75	Tangent 3 (4) Miles: 5.00	Tangent 4 Miles: 21.10

Weight: 178.00

Sun, Apr 04, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

Full day followed by a nice, easy 5-mile run outdoors- Happy Easter to all!

Progrid Rides (2) Miles: 5.00

Weight: 0.00

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Mon, Apr 05, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

5 miles recovery pace on the TM.

Tangent 3 (4) Miles: 5.00

Weight: 0.00

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Tue, Apr 06, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.00	12.00	0.00	0.00	14.00

Ran a challenging course outside ("Pie Hill") and did .5 mile warm-up, 12 miles @ marathon pace (7:12,7:06,6:44,7:36,7:26,7:10,7:27,7:10,7:28,7:03,7:08,7:02) and then shut things down a little early because achilles was acting up again (1.5 mile jog at the end). Total of 14 miles, 12 of them @ 7:14 pace through challenging terrain. Plan to do plenty of icing/stretching between now and April 19th.

Tangent 4 Miles: 14.00

Weight: 0.00

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Wed, Apr 07, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.75	0.00	0.00	0.00	7.75

Hot and humid out- mid 80's. Ran 7.75 miles @ an 8:20 pace.

Progrid Rides (2) Miles: 7.75

Weight: 0.00

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Thu, Apr 08, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.25	6.25	0.00	0.00	9.50

High 70's out and humid. Did 30-min weights at the gym (only been lifting 1x/per week) and then ran 9.5 outside- .25 mile warm-up, 3.5 mile @ 6:55 pace, jogged 1.5, ran another 2.75 @ 6:48 pace and then finished up the run going through trails in Whites Woods.

Achilles is still a bit tender- hopefully the taper will be helpful.

Also, weight is just a tad below 178lbs- that's a 10lb loss over the past 6 weeks w/out really monitoring my eating quantity that much.

Weight: 178.00

Comments(2)

Fri, Apr 09, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.10	0.00	6.00	0.00	7.10

Went to Olive Garden w/family to celebrate our eldest daughter's 12th birthday. Within 1 hour of eating a "Tour of Italy" w/3 breadsticks got outside and ran 6 miles in 39:01/6:30pace (1st 6 miles of Litchfield Road Race course)- not a recommended stint for the digestive system, but made it through fairly fine. Had .35 mile warm-up and .75 mile cooldown. No achilles issues today.

Tangent 4 Miles: 7.10

Weight: 0.00

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Sat, Apr 10, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Ran a nice steady 12-miler with Ed through the hills ikn 1:36:30 (8:03 pace)- fastest mile was 7:38 and slowest was 8:20. Achilles was just a tad sore, but nothing too concerning.

Progrid Rides (2) Miles: 12.00

Weight: 0.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
36.10	18.25	6.00	0.00	60.35

Progrid Rides (2) Miles: 24.75	Tangent 3 (4) Miles: 5.00	Tangent 4 Miles: 21.10

Weight: 178.00

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