sub-3 or blow-up trying

Week starting May 02, 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

 

 

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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
53.003.004.002.7562.75
Tangent 3 (4) Miles: 7.50Triumph 6 (2) Miles: 10.25Progrid Rides (2) Miles: 9.50Riders (red) Miles: 30.50
Weight: 179.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.002.757.50

Did speedwork on our TM in the basement...2 mile warm-up, then 11x400 @ 5:30 pace (.25 jog between sets).  Wanted to do a 12th, but my sweat was making things dangerous.  7.5 miles total. 

Tangent 3 (4) Miles: 7.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Did 5-miles at gym on TM @ 9min pace + 20min w/weights.

5 on TM in basement @ 8:41 pace.

Triumph 6 (2) Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

9.5 miles out towards Morris and back @ 8:37 pace.  Time to retire my progrid rides...they've held up well for me. 

Progrid Rides (2) Miles: 9.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.002.000.008.00

Ran 8-miles including a 2-mile tempo in the middle of the run (6:30,6:28).   Hope to gradually increase distance at this pace between now and the end of the summer.  Maybe run 20k at 6:30 pace?  Broke out new shoes- big difference!  (Retirued a pair of triumphs and riders)

Riders (red) Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.000.000.0011.75

Ran 11.75 miles, 1/2 of it on trails @ 8:52 pace. 

Riders (red) Miles: 11.75
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.003.002.000.0016.00

Did 25 minutes of weights at the gym and then planned to do a slow 10-miler outside.  Within the first mile I was feeling pretty good, so decided to do a tempo- took it 3 miles (6:54,6:52,6:36).  Jogged to miles up and down a pretty steep hill and still felt good, so picked it up for 2 more miles of tempo (6:52,6:32).  Veered into the woods to complete the run- 10.75 miles total.  Might run later in the day if time permits. 

5.25 miles on the TM- 5 @ 8min pace. 

Triumph 6 (2) Miles: 5.25Riders (red) Miles: 10.75
Weight: 179.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
53.003.004.002.7562.75
Tangent 3 (4) Miles: 7.50Triumph 6 (2) Miles: 10.25Progrid Rides (2) Miles: 9.50Riders (red) Miles: 30.50
Weight: 179.00
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