sub-3 or blow-up trying

Week starting Jul 27, 2008

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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
70.251.750.000.0072.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Had difficult time getting out last week due to mission trip.  Probably inspired me a bit for today...Everything came together- rested legs, 11 hours of sleep, perfect weather (no sun, high 60's).

Ran the same 10k route as two weeks ago (measured 6.25 each way).  Did first 10k in 44:59- felt great!  Walked 1/4 mile and headed back.  Ran second 10k in 43:59.  Could have kept same pace for at least another 5-10 miles.

Total time and distance = 1:28:57/12.5 miles (7:07 pace)

 

Well, I'm beginning to feel as though a BQ might be within reach.  Just need to stretch out my pace to endure the mileage.  7:30 has become quite comfortable and hill running is becoming much more managable.  My hope is to improve my pace through a little extra speed work over the next month.  Will do another 20 mile run this week as well.  Still feel strong...perhaps the low mileage week (last week) will help me in the long run. 

Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Did 30 min. of leg work at the gym- deep squats, leg extensions, and curls- felt pretty good. Might be sore tomorrow from the squats- 5 sets of 10, final two with 205.

Did a recovery run to Morris and back, taking the back route. Fairly challenging hills...kept a nice, slow pace.

Total time= 1:28

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Nothing special to report...ran 8 miles at 9 min pace. Sore from squats on Monday...also did 30 chest/back workout.

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.251.750.000.008.00

Still feeling those deep squats from Monday.  Hoped to get a little speed work in today, but wasn't sure how.  Jogged 4 miles for warm-up...still pretty stiff.  Decided to just gut it through at the track.  To my surprise ran the first 1/2 mile in 2:39...however, my legs felt like spaghetti.  Ran 2nd half mile in 2:40...they were really quivering at that point, so I shifted to running 440's.  Did the first 440 in 1:10 and the 2nd one in 1:11.  At this point, my legs were almost shot.  Decided to finish speedwork with 2 x 200- ran them both in 30 seconds flat. 

Jogged another 2 1/4 miles at 9 min pace.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Ahh...my first day of vacation. Who'd of thunk I would use it for a 20-mile run. Felt ok today...just a tinge of soreness from squats on Monday. The course was definitely challenging...lots of steep hills. Kept an 8:06 pace for an overall time of 2:41:52.

Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Treadmill in hotel was broken this morning.  We're in the middle of busy highways in NJ...went outside and literally circled the hotel like 10-12 times for 2 miles worth of running...brutal!  Did 200 push-ups and a bunch of crunches.  Doesn't hurt to have a day off I guess.

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

9.5 mile morning run in Virginia.  2.5 on the treadmill in S.Carolina.

Makes me appreciate where I live.

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
70.251.750.000.0072.00
Weight: 0.00
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