sub-3 or blow-up trying

Week starting May 17, 2009

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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
64.751.004.104.2574.10
Saucony Tangent III Miles: 15.60Mizuno Wve Inspire 5 Miles: 14.50Saucony Trigon 5 Miles: 29.50Barefoot Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.501.004.100.0013.60

Ran 2 miles down to the track and then ran a warm-up mile (7:20 pace) in hopes of doing a few mp miles.  Picked up the pace for 2 miles on the track (6:24, 6:25),  but was not really into fighting a strong wind.  Ran 1 more mile on the track (slower pace) and head 1.5 miles down to Whites Woods (less wind). Ran the 5k trail course in 19:47 (6:23 pace) and trotted back home- 3 miles for a total of 13.6 miles for the day.  It's nice to be back outside more often!

Saucony Tangent III Miles: 13.60
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Picked up a couple pairs of new shoes today- Saucony Trigon 5 guide's...ran 12.5 in them, felt good, but 1/2 size too large...headed back to the store right now...they're definitely sick of me returning shoes.  Last time told me they were losing merchandise off me...we'll see if they'll take'em back again.

Ran the monster hill to Goshen and back.  Forgotten how hard a run it is.  46:16 for 6.25mile to Goshen (7:24 pace).  46:22 for the same route back (7;25 pace).  I'm counting them as easy miles, yet produced marathon effort for probably 2/3 of the route.  Great workout!  I'll have to look back and see what my paces were for this route last summer. 

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.001.509.00

PM: Was able to get to the gym for a brief workout...20 min weights (still can bench 225lbs x 5...surprised myself) + 3 mile run in Whites Woods (almost attacked by a huge swarm of bees). Hope to get a run in this evening...all depends upon how dinner goes.

PM (2):  Headed down to the track right after supper.  2 mile warm-up followed by 3 x 800 w/1 lap in between (2:45, 2:50, 2:50).  Felt sluggish, but good to mix in a little bit of speed.  Finished with 2-mile cooldown. 

Mizuno Wve Inspire 5 Miles: 5.00Saucony Tangent III Miles: 2.00Saucony Trigon 5 Miles: 2.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

PM:  Goshen and back...6:25 there in 45:55 (7:21 pace) and 6:25 back in 46:10 (7:23 pace).  Same route as Monday, but 30 degrees warmer (high 70's).  Feel my endurance is starting to improve.  Getting a much better handle on mileage.  A black toenail or two from the hills, but I'll live.

Saucony Trigon 5 Miles: 12.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

20 minutes of weights + 2 miles of running.  Headed to FL for a week with family.

Mizuno Wve Inspire 5 Miles: 2.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Experienced one of my best running experiences ever.  Am visiting my hometown in central Florida to celebrate my parents retirement before they move.  Headed out in the morning and was hit with nostalgia- humidity, smells of fresh cut grass, landmarks representing significant moments in my life, etc.  It was awesome!  45-minute run turned into just over 2 hours.  Very moderate pace, but really able to soak things in (while being soaked).  15 miles total.

Saucony Trigon 5 Miles: 15.00
Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.750.000.002.759.50

Stayed up to 2am with family in FL, so didn't get out until 9:30am (hot and humid!).  Wanted to do Yasso 800's, but needed to stay within myself in respect to the heat.  2-mile jog to the track and then did some speedwork...

400's x 8 (w/1 lap jog in between):  (1:43, 91, 85, 82, 85, 82, 82, 83)

100's x 16 (jogged back in between)

Jogged 1.5 miles back for 9.5 miles total.

Mizuno Wve Inspire 5 Miles: 7.50Barefoot Miles: 2.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
64.751.004.104.2574.10
Saucony Tangent III Miles: 15.60Mizuno Wve Inspire 5 Miles: 14.50Saucony Trigon 5 Miles: 29.50Barefoot Miles: 2.00
Weight: 0.00
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