sub-3 or blow-up trying

Week starting May 05, 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

 

 

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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
66.504.0012.000.0082.50
Mizuno Wave Inspire (yellow/blue) Miles: 33.70Wave Inspire 16 Miles: 48.80
Weight: 183.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.000.0012.20

6.2 miles w/Ed...went right back out and did another 6 w/my wife.

Mizuno Wave Inspire (yellow/blue) Miles: 12.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.802.000.000.0010.80

2 miles @ 7:25 pace and then several miles on trails before a final mile jog back on the road- 10.8 miles total. 

Wave Inspire 16 Miles: 10.80
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.006.000.0011.00

Had a nice run today- 1-mile warm-up, 3-mile tempo (6:39 pace), 2 mile jog uphill, 2-mile tempo (6:35 pace), 2-mile jog, and then finished w/final mile in 6:15- 11 miles total.

 

My weight is now down to 183- 10lb loss since Easter.  Hope to lose another 5 by the Litchfield Road Race in 1 month. 

Wave Inspire 16 Miles: 11.00
Weight: 183.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.752.000.000.0013.75

Turned my schedule backwards today and got in a morning run- 9.75 miles w/all but 1 on trails.

Ran another 4 miles with my daughters- did the first two @ 8:30 pace and then picked it up to finish the last two @ 7:25 pace.  They were running well!

Mizuno Wave Inspire (yellow/blue) Miles: 9.75Wave Inspire 16 Miles: 4.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.250.006.000.007.25

Jogged 1/4 mile and then ran first 6 miles of road race @ 6:41 pace.  Jogged the final mile home slowly- 7.25 miles total. 

Wave Inspire 16 Miles: 7.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.750.000.000.0013.75

Ran 8 miles and then joined up with my wife for another 5.75- 13.75 miles total. 

Mizuno Wave Inspire (yellow/blue) Miles: 5.75Wave Inspire 16 Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.750.000.000.0013.75

Ran the Litchfield Road Race Course with my oldest two.  They flew through it today in 57:48 and 58:36- which includes .5 mile finish @ 9% upgrade hill.  Jogged .75 at the end for 7.75 total. 

I was tempted to run more today, but I'm faithfully sticking to the 10% rule.  I'll stay in the 70's for another week or two and then maybe break into 80 mile weeks.  I've been feeling very healthy, so don't want to fool around w/potential injury. 

OK...I lied.  Was studying before dinner and just felt a gush of energy.  Decided to go out for a 3-mile (slow) which turned into a 6-miler (moderate).  Did the first three @ about 9min pace and the last three @ about 8:10 pace.  Felt great!   

Mizuno Wave Inspire (yellow/blue) Miles: 6.00Wave Inspire 16 Miles: 7.75
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
66.504.0012.000.0082.50
Mizuno Wave Inspire (yellow/blue) Miles: 33.70Wave Inspire 16 Miles: 48.80
Weight: 183.00
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