sub-3 or blow-up trying

Week starting May 06, 2012

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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
58.002.0013.301.0074.30
Brooks Adrenaline Miles: 40.80Brooks Pure Cadence (red) Miles: 33.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.000.000.009.10

Ran 9.1 miles with my wife- 7 of them through trails. 

Brooks Adrenaline Miles: 9.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.009.000.0015.50

"Big day":  Didn't have time to do it all in one run, so I'll finish up on TM tonight.  A bit humid out, so decided to break up the run into 3 tempos- 1-mile warm-up followed by first tempo (6:37,6:37), jogged quarter then 2nd tempo (6:41,6:29), jogged quarter and then 3rd tempo (6:34,6:26), jogged quarter and decided to throw in one last firm mile (6:22), jogged the rest home for 10.5 miles total.  Meetings and then I'll hit second run later tonight. 

TM in the basement:  2-mile warm-up, 4 x 800 @ 6min pace, and cooldown- 5 miles total. 

Brooks Pure Cadence (red) Miles: 15.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Raining out...5 miles on TM + 20 min. weights.

Brooks Adrenaline Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Overcast w/forecasts of thunderstorms.  Thought I'd get a quick 7-8 miles in before the showers hit, so headed for the trails...before I knew it I had gone almost 5-miles out on the trails, so ended up doing a total of 12.5 miles- 2 on the road and 10.5 in the woods.  Was going to do a double run today, so happy to be finished early. 

Brooks Adrenaline Miles: 12.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.700.000.300.005.00

Been sick the past few days, so feeling a bit sluggish.  Did 5 miles on TM, throwing in a few strides + 20 minutes weights. 

Brooks Adrenaline Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.002.004.001.0018.00

Desire was to to a "big workout", yet still sluggish from a cold and sore throat.  First two miles were a complete drag, but I decided to go mind over matter and get a few quality miles in at a time and just see how far I could take it.  Ran a 2-mile tempo (6:32,6:30), jogged a 1/2, jumped right into a 2nd tempo (6:35,6:22), really felt spent and was wanting to call it quits, but kept a slow pace going away from home to take away any temptation of shortening my run.  After a couple miles of jogging tried a third tempo, yet sluggishness and lack of water kept me more at a mp (7:01,7:02).  Detoured into the woods to look for a water spicket and fortunately found one (drank alot!).  Back on the road up to the track.  At this point I had put 14 miles in and decided to stop, stretch, and give 4x400 a shot- did ok (84,83,83,78).  Drank more from a spicket and jogged a final 2 miles home- 18 miles total.  Glad to get this one under my belt!  It will be a building block for stronger days. 

Brooks Pure Cadence (red) Miles: 18.00
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.200.000.000.009.20

Nice, slow recovery run.  Started out with my wife and daughter who went 5 miles with me...decided to stretch it out a bit since we were mostly on trails and did a total of 9.2 miles. 

Brooks Adrenaline Miles: 9.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
58.002.0013.301.0074.30
Brooks Adrenaline Miles: 40.80Brooks Pure Cadence (red) Miles: 33.50
Weight: 0.00
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