sub-3 or blow-up trying

Norwalk Lightfoot Summer Series

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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
50.258.0019.310.0077.56
Saucony Tangent III Miles: 38.06Saucony Trigon 5 Miles: 24.00Mizuno Wve Inspire 5 Miles: 12.50Saucony Progrid Rides Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.001.005.000.0010.00

Great day at church followed by Father's Day celebration.  Ate way too much mexican food.  The family settled down at home, so I headed off a run.  It was raining pretty good for 2/3 of the workout.  Started with a 1-mile warm-up, followed by two 3-mile tempos, and closed it out with 3-mile cooldown...

1st 3-mile tempo:  19:46 (6:35 pace...one steep downhill 1/4 mile and 1 mild uphill)

-walked for 2-min-

2nd 3-mile tempo:  20:20 (6:46 pace...same effort, but one 1/2 mile stretch uphill...mile 3 was flat in 6:34)

 

Felt good with th effort after 34-miles in 2 runs on Fri/Sat.  Plan on a 5-miler this Saturday.  Again, a fairly tough course, yet I hope to beat last year's time by at least a minute (or two). 

Saucony Tangent III Miles: 10.00
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

After a full weekend, felt it wise to keep it short and slow today.  5 miles @ 8:30 pace.

Saucony Trigon 5 Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.504.002.000.0012.50

Ran 11.5 miles out through Morris in the sprinkling rain in 1:22:17 (7:09 pace).  Ran 1 extra for "cooldown".  Feel good about my workout variety. 

Mizuno Wve Inspire 5 Miles: 12.50
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.004.100.0011.60

Jogged our 7 mile road race course...took a detour to the track in the midst of the run and decided to go 1-mile at a pace I felt I could maintain "comfortably" or "realistically" (might be a better term) for a 5k- never looked at my watch until finishing (6:12)...jogged 2 more laps...continued on the course until reaching Whites Woods and decided to run the 5k trail course...really had to dig deep to do this, yet was able to pull off a 19:43 time (6:22 pace)...it was a bit buggy and muggy and I was totally sweating like a moose...continued back onto the street to finish the original course I started...total of 11.6 miles.  Plan on recovery runs for the next two days.

Saucony Tangent III Miles: 11.60
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.000.000.000.0019.00

Noon:  Nice easy run with Rick at recovery pace (9min) for 6 miles...may run again in early evening.

PM:  Warm and humid late this afternoon (mid-80's).  Started out w/a very comfortable pace, felt good, so decided on mile 5 to take the longer route, was naturally able to pick up speed and finished 11.5 miles in 1:24:34 (7:21 pace).  Walked for some water and finished with an extra 1.5 home.  Felt very good today.

Saucony Trigon 5 Miles: 19.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Missed my window of time to run...once ready, huge thunderstorms struck.  Went to the gym and did 3 miles on the TM...nothing too exciting.

Saucony Progrid Rides Miles: 3.00
Weight: 0.00
Add Comment
Race: Norwalk Lightfoot Summer Series (5.11 Miles) 00:33:14, Place overall: 13, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.253.008.210.0016.46

Drove down to Norwalk for a 5-mile race w/approx 150-60 runners.  Good day for running.  My goal was to pull off as even pace a run as possible and continue my summer improvement.  It's a little bit of a challenging course with rolling hills- mile 4 is mostly uphill and the last half mile is uphill...the course was not fully marked and mile 4 was definitely off a bit, yet I was able to get a reliable measurement for both mile 1 and the entire course (5.11).  Here's the best I can do with splits...

Mile 1:  6:26 (mostly flat + some uphill...ran very conservatively)

Mile 2:  ???  (no mile marker or I just missed it...one downhill then mostly flat)

Mile 3:  19:22 (still feeling very steady...I think mile two was faster because mile 3 had an uphill section)

Mile 4:  26:25 (this mile was mostly uphill, yet I think it was still off a bit...I kept a very steady pace...breathing fine, feel good)

Mile 5:  33:14 (picked up up a bit...last half mile was uphill, yet I still think I ran faster than 6:49...probably could have dug deeper, but nobody was within 100 yards of me either way)

Again, it's hard to know precise splits (only used stopwatch), but feel as though I kept the same pace throughout and even kicked it in a tiny bit at the end.  6:30 pace was my goal and I was able to achieve it.  Also, I pr'd on this course from last year by 1min 50 seconds...hope to keep shaving time of the shorter distances.  Plan on going to the lake with family and will get a second run in only if time permits...

 

PM:  2.5 mile warm-up, then ran our 7.1 road race in 3 portions- 2 tempos + 1 mile "cooldown"...

1st tempo (5k):  19:46 (6:23 pace...may have used up my threshold miles for the day)

-2min rest- (wrung my shirt out a few times)

2nd tempo (3 miles):  20:41 (6:54 pace...I'll count this mp even though it felt like tp)

- 1 mile "cooldown"

9.6 miles total for the afternoon.

Saucony Tangent III Miles: 16.46
Weight: 0.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
50.258.0019.310.0077.56
Saucony Tangent III Miles: 38.06Saucony Trigon 5 Miles: 24.00Mizuno Wve Inspire 5 Miles: 12.50Saucony Progrid Rides Miles: 3.00
Weight: 0.00
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