sub-3 or blow-up trying

Week starting Jul 24, 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
58.157.003.000.0068.15
Nike Lunar Glides 2 Miles: 53.15Saucony Mirage (red/black) Miles: 10.00Barefoot Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Tiny bit of relief from the heat this evening- ran 8 miles slowly w/my wife- 1/2 on trails. 

Nike Lunar Glides 2 Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.006.000.000.0010.00

A bit of relief from the heat today.  Ran .75 warm-up and then 3-mile mp (6:54,7:03,6:43), 1-mile jog and then a 2nd 3-mile mp (6:40,6:56,6:52), and then ran final segment as a cooldown- 10 miles total. 

Saucony Mirage (red/black) Miles: 10.00
Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.001.003.000.0014.00

Did 1-mile warm-up and the planned to break into 3 miles of mp.  However, within the first 1/4 of mp a college aged guy who saw me running on the other side of the road decided to pick up his pace.  Something (pride/"i'm not as old and feeble as you think") kicked in that made me decide to step on it and keep his pace (according to garmin I shifted from 6:50ish to 6:10ish).  We both stopped at the street light about mile into the tempo (opposite side of street) and then he tried to step it up another notch to leave me in the dust (of course we never once acknowledged one another's existance) and so I stepped it up with him.  About 1/3 way into mile 2, I passed him and didn't look back for at least a mile and when I did, he wasn't to be seen.  So my mp turned into a threshold run (6:20,6:13,6:28)- being 85 degrees out I was absolutely wiped.  Jogged the rest for 7.25 total. 

Went out after dinner w/four of our girls.  They took bikes while I jogged to the track.  They ran 6 laps at the track and I was able to get in 2 miles before we all headed back- 6.75 miles total. 

Nike Lunar Glides 2 Miles: 14.00
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.750.000.000.009.75

Ran 9.75 miles @ just over an 8min pace. 

Nike Lunar Glides 2 Miles: 9.75
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.400.000.000.0011.40

AM:  Ran 7.4 miles before leaving today for FL. 

PM:  4 miles on the worst hotel TM ever.  Held one hand on the side to make sure not to fall on the sudden moments of a loose belt.  Still a good workout!

Nike Lunar Glides 2 Miles: 11.40
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM:  4 more miles on the pathetic hotel TM.  Kept 8:40 pace on a very uneven belt.  Got good enough w/balance that I even let go with my hands.  Kind of like riding a bike w/out holding on to the handle bars.  Hitting the road for another 8-10 hours of driving today. 

PM:  Ran 6 miles w/my wife outside a Georgia hotel- kept 9:19 pace in the 97 degree/8pm heat. 

Nike Lunar Glides 2 Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Did 5 miles barefoot on the beach. 

Barefoot Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
58.157.003.000.0068.15
Nike Lunar Glides 2 Miles: 53.15Saucony Mirage (red/black) Miles: 10.00Barefoot Miles: 5.00
Weight: 0.00
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