sub-3 or blow-up trying

Week starting Aug 17, 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
65.754.250.000.0070.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ran 10 miles today...ran the first five on my own in 43:14.  Joined my family at the track and ran four with my wife- 9:55, 8:43, and the last two in 19:10.  Ran one mile on my own on the track in 6:05- ran fairly easy to see how I'd feel...surprised at the ease of this after yesterday's 20 mile run.  I'm going to run a 20k in 2 weeks, so will concentrate a little more on my diet- more fruits and vegetables, less power bars and more healthy snacks.  Still maintaining my weight at 182lbs.

Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Two 9-min miles on the treadmill, 5 sets of squats, and a 5 mile run with Rick (9 min/pace).

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.251.750.000.0010.00

Got a quick work-out in during lunch break- 30 minutes on the weights + 4 miles on the treadmill...mile 1 in 8:30, miles 2-4 with a 7:20 pace.  Plan on doing speed work on the track after work.

Ran 2.25 to the track...did a little bit of speed work with Ed...ran a mile in 5:39...surprised myself (PB was 5:53)...ran 3 quarters at 1:21 average...ran 2 miles home by the back route...6 miles total. 

245 miles on Saucony's

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Very pleased with my run today.  I was a little sore from the speedwork yesterday, but really felt as though I was due for a good tempo/type run.  Warmed up for 1/4 mile and then did the uphill route to Morris.  Really pushed it through the steep hills.  Total time for 5 miles up= 36:18 (7:16 pace).  Ran a steady clip back down the hill across the back route and did 4.5 miles in 29:22 (6:32 pace).  Jogged 1/4 mile back to the gym.  Overall, 9.5 miles in 65:40 (6:54 pace) + .5 mile at around a 8:30 pace.  Very encouraging progress.

Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.001.000.000.005.00

Didn't get much running in today due to a community "Night of Miles".  Ran 4 miles during lunch break- 8:30 pace.  Ran in the evening 1-mile in 5:41...ran the first lap in 1:09 and paid for it.  Was able to recover somewhat on the 4th lap and finish with a descent result.  I think I have a 5:25 or 30 in me, but tonight was not the night.  A Kenyan ran a 4:15 mile and is training for the NY Marathon with a goal of 2:10...talked with him a bit and found out he was a soccer player who didn't take up running until age 26...he's 33 now.  This will be his second marathon coming up...ran his first in the 2:20's.  Will make up a few of the miles tomorrow and Saturday. 

 

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.501.500.000.0010.00

Ran 5 miles to the track at 8:30 pace.  Ran slow mile followed by fast mile (5:52) followed by slow half-mile followed by fast 1/2 mile (2:50).  Jogged 2 miles back home (8:30 pace).  10 miles total.  Hope to have big day tomorrow.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Got up early for a 4-mile warm-up run...joined Ed for a 14-mile "marathon pace" run.  He took me through some fairly steep hills (actually quite challenging)...hard to really gauge what our steady pace might be.  Mile 9 was flat and we ran it in 6:45.  Our overall time for 14 miles was 1:43:21 (7:23 pace).  Puts me in at 70 for the week.

Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
65.754.250.000.0070.00
Weight: 0.00
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