sub-3 or blow-up trying

Week starting Jun 20, 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: 0.00 Month: 33.00 Year: 424.00
Barefoot Lifetime Miles: 114.25
K12- Black Lifetime Miles: 401.00
Kinvara 13 (blue 1) Lifetime Miles: 335.00
Kinvara 13 (blue 2) Lifetime Miles: 363.00
Kinvara 14 Neon Lifetime Miles: 384.00
Kinvara 14/teal Lifetime Miles: 334.00
Kinvara Blue/red Lifetime Miles: 98.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
57.854.320.000.0062.17
Tangent 4 Miles: 15.65Riders (red) Miles: 44.52Tangent 3 (4) Miles: 2.00
Weight: 178.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.751.000.000.0013.75

Ran 1-mile warm-up, 5 @ 7:15 pace, and finished with 2 miles "cooldown".  Muggy and buggy out this morning.  Happy Father's Day to all you fathers out there!

Ran 5.75 miles with my wife at about 9:25 pace. 

Tangent 4 Miles: 8.00Riders (red) Miles: 5.75
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.200.000.000.0011.20

5 miles on TM @ 10min pace + 20 min weights w/legs- feel very energetic and strong. 

Ran a progressive run w/Ed, starting out at 8:30 pace and finishing under 7min pace- 6.2 miles w/an overall avg. pace of 7:40/per mile. 

Riders (red) Miles: 11.20
Weight: 178.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Ran a very slow 9.5 miles in the rain (9:30 pace).  Felt sluggish, but still glad to get one in.

Riders (red) Miles: 9.50
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.650.000.000.009.65

Warmed up 2 miles on TM and then ran outside 7.65 miles at a 9min/pace. 

Tangent 3 (4) Miles: 2.00Tangent 4 Miles: 7.65
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

9.5 miles @ 8:30 pace, running sub-8 for 6 miles and +9min for the last 3...achilles sore again today.  Think I'll scale back on speedwork and keep volume base going. 

Riders (red) Miles: 9.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.253.320.000.008.57

My wife had an overnight with girlscouts and then I had all day wedding festivities...got home around 9pm and got a quick workout done on the TM- .25 warm-up and then did progressive run, doing 8.32 miles in 1 hour (7:21 pace). 

Riders (red) Miles: 8.57
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
57.854.320.000.0062.17
Tangent 4 Miles: 15.65Riders (red) Miles: 44.52Tangent 3 (4) Miles: 2.00
Weight: 178.00
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