sub-3 or blow-up trying

Week starting Jul 26, 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
55.207.500.001.3064.00
Saucony Tangent III Miles: 18.00Mizuno Wve Inspire 5 Miles: 10.00Saucony Trigon 5 Miles: 20.00Saucony Progrid Rides Miles: 16.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

rest.

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.003.000.000.0013.00

Ran 13 miles and attempted two tempo's within...

1st tempo:  4.5 miles in 31:06 (6:55 pace)

-2 min break-

2nd tempo:  4.25 miles in 31:09 (7:20 pace)

 

Definitely began to slow down in the 2nd tempo...legs may need a few days to rebound from 2 week break.  Finished up with jog to round out mileage at 13.

Saucony Tangent III Miles: 13.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.504.500.000.0010.00

Ran 10-miles incorporating 2 tempos...

1st 4.5 miles:  31:18 (6:57 pace)

- 5 minute break-

2nd 4.25:  30:50 (7:15 pace)

- 1.25 "cooldown"-

 

Felt ok with times in light of mid-80's weather with high humidity.  Overall felt good, but still need to regain legs a bit. 

Mizuno Wve Inspire 5 Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.700.000.001.305.00

Did a 5-mile "recovery run", yet threw in 4 2-minute strides at 6min pace in the mix.  Hope to do a longer run tomorrow before leaving for vacation.

Saucony Tangent III Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Tough run today...probably ventured out a little too late.  Couldn't get out until 10:30am and then attempted a 20-miler in 80 degree heat with strong humidity.  Was doing ok until mile 17 when the wheels came undone...was keeping an 8minute pace until the final 3 miles- walked 1/4, ran 3/4 for final 2 miles.  At least I got it in before leaving for vacation this afternoon. 

Saucony Trigon 5 Miles: 20.00
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM:  6

PM: 4

All on TM at hotel.  Went with family to Red Sox game in Camden Yard.

Saucony Progrid Rides Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 quick miles out next to the Chesapeake Bay.

Saucony Progrid Rides Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
55.207.500.001.3064.00
Saucony Tangent III Miles: 18.00Mizuno Wve Inspire 5 Miles: 10.00Saucony Trigon 5 Miles: 20.00Saucony Progrid Rides Miles: 16.00
Weight: 0.00
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