sub-3 or blow-up trying

Week starting Jul 17, 2011

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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
62.654.005.001.0072.65
Nike Lunar Glides 2 Miles: 61.65Tangent 4 ('11) Miles: 11.00
Weight: 179.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Spent the afternoon hiking and then ran 9 miles w/my daughter alongside on a bike. 

Nike Lunar Glides 2 Miles: 9.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.003.000.001.0014.00

Didn't get out until mid-afternoon.  It was hot, humid, but fortunately a little bit overcast.  Ran .25 miles as warm-up and then 3mp (6:59,6:53,6:40), jogged a mile and then did 4x400 at the track (76,75,74,74)...closed with a jog back home for 9 miles total. 

5 more on the TM @ 8:30 pace. 

Nike Lunar Glides 2 Miles: 14.00
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.650.000.000.008.65

Ran 8.65 w/3 of my girls who were on bikes- very sore today. 

Nike Lunar Glides 2 Miles: 8.65
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

4 miles on TM @ gym + 20min weights.

7.25 miles w/my wife @ slow pace.

Tangent 4 ('11) Miles: 4.00Nike Lunar Glides 2 Miles: 7.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.501.005.000.0011.50

98 degrees out, so did TM workout at the gym:  2 miles warm-up and then moved into a 5-mile threshold run (6:27,6:22,6:18,6:15,6:10).  Hope to get a second run in this evening- 7 miles total. 

Got outside and ran 4.5 miles in 97 degree weather- 1 of the miles in 7:35 (I'm calling it mp). 

Tangent 4 ('11) Miles: 7.00Nike Lunar Glides 2 Miles: 4.50
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.750.000.000.007.75

Mid to high 90's and hot!  Heat index well over 100, so veered into the woods for a tiny bit of "relief"- ran 4 w/my wife and 7.75 total.  Lost a few pounds in the process. 

Nike Lunar Glides 2 Miles: 7.75
Weight: 179.50
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Ran w/Ed after dinner.  Hoped the heat would let up a bit as the sun was going to, but that was wishful thinking.  6.5 miles in I got nausous and a little light headed.  I told Ed to keep going while I found a water spicket in the woods.  He didn't want to leave me, but I told him to finish up.  He let me know he'd drive back and check on me.  I made it into the woods (walked .5 mile), poured water all over, drank, and then shuffled my way home.  I was fine, but definitely was right to have stopped runnning.  Overall did 10.5 miles- 6.5 at just under 8:30 pace and the final four at about a 9:15 pace.

Nike Lunar Glides 2 Miles: 10.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
62.654.005.001.0072.65
Nike Lunar Glides 2 Miles: 61.65Tangent 4 ('11) Miles: 11.00
Weight: 179.50
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