sub-3 or blow-up trying

Week starting Aug 09, 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

Click to donate

to Ukraine's Armed Forces

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

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
54.00	4.00	2.00	7.00	67.00

Mizuno Wve Inspire 5 Miles: 10.00	Saucony Progrid Rides Miles: 21.00	Barefoot Miles: 2.00	Saucony Tangent III Miles: 24.25	Saucony Trigon 5 Miles: 10.00

Weight: 178.50

Sun, Aug 09, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

rest

Weight: 0.00

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Mon, Aug 10, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	0.00	2.00	13.00

Warmed up 3 miles, ran 2 mile repeats (5:56 each) and then cooled down with a couple miles. (Hotel TM)

PM: 6 miles on the worst hotel TM ever...still got 'em in though.

Mizuno Wve Inspire 5 Miles: 6.00	Saucony Progrid Rides Miles: 7.00

Weight: 0.00

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Tue, Aug 11, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	2.00	6.00

In VA today...96 degrees at 6:30pm. Attempted track workout. Warmed up 2 miles, did 4x440 w/1 lap recovery (76, 82, 79, 84). Brutally hot- 96 degrees + humidity. Drank water and then did 8 x 100 strides with 100 recovery in between. Glad to get this one done with.

Barefoot Miles: 2.00	Saucony Progrid Rides Miles: 4.00

Weight: 0.00

Comments(2)

Wed, Aug 12, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

10 miles in VA before our final stretch on the road.

Saucony Progrid Rides Miles: 10.00

Weight: 0.00

Comments(2)

Thu, Aug 13, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	4.00	0.00	0.00	11.00

Felt a bit sluggish today, yet still wanted to get in a longer "tempo". Started with 1-mile warm-up and then ran 5 miles through the hills to Morris in 35:53 (7:11 pace). Mile 5 was mostly uphill and I began to sweat like a bear. Took a two minute break and headed back through the hills into town in 36:20 (7:16 pace)...a bit tough with my squishy shoes- felt 5lbs each. Legs were dead at the end, yet happy with the effort.

Weight: 180 lbs (Hope to be low 170's by mid-October)

Saucony Tangent III Miles: 11.00

Weight: 0.00

Comments(4)

Fri, Aug 14, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
17.25	0.00	0.00	0.00	17.25

late AM: 10 miles through the hills- hot, humid, and a definitely difficult towards the end...I'm looking forward to milder temperatures.

PM: An easy 7.5 miles.

Saucony Tangent III Miles: 7.50	Saucony Trigon 5 Miles: 10.00

Weight: 178.50

Comments(3)

Sat, Aug 15, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.75	0.00	2.00	3.00	9.75

Decided to get a weight workout in at the gym + a little running. Did free weight squats for the first time since Boston...may need to work them in a little more with light weight. Ran 4 miles on the TM- 2 warm-up + 2 at 6:15 pace. Hope to run again early evening...

Got a little speedwork done in the evening on our TM...way too humid/hot to stay on very long...even changed my socks. Ran a 6min pace for 3 miles, broken up with .25 mile jogs (1.5, .25. 1.0, .25). Good part...my energy level feels up again.

Mizuno Wve Inspire 5 Miles: 4.00	Saucony Tangent III Miles: 5.75

Weight: 0.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
54.00	4.00	2.00	7.00	67.00

Mizuno Wve Inspire 5 Miles: 10.00	Saucony Progrid Rides Miles: 21.00	Barefoot Miles: 2.00	Saucony Tangent III Miles: 24.25	Saucony Trigon 5 Miles: 10.00

Weight: 178.50

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