sub-3 or blow-up trying

Week starting Aug 15, 2010

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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: 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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
64.000.003.006.0073.00
Wave Inspire 6 Miles: 39.70Tangent 4 (2) Miles: 22.80Saucony ProdGrid Kinvara Miles: 10.50
Weight: 0.00
Tue, Aug 17, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.000.003.001.0023.00

Finally back home in CT!  Warm out, but nothing like the heat down in FL.  Did a 3-mile warm-up and then 2-mile threshold (6:15,6:15) and made it to the track by mile 7.  Did a mile warm-up and then 4x400 (80,79,78,78) w/1 lap jog in between.  Jogged another mile and then did a 3rd threshold mile (6:13) before jogging through Whites Woods and then back home- 17 miles total.  I'm hoping to get back into the 2x per/week "Big Workouts" w/slow running in between.  I'll consider today pre-season and then really pick things up when the weather cools. 

6 miles on the TM @ 8:40 pace.

Wave Inspire 6 Miles: 6.00Tangent 4 (2) Miles: 17.00
Weight: 0.00
Comments(3)
Wed, Aug 18, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Twenty minutes of legs at the gym + 10 miles outside at an 8:40 pace.  Felt pretty good considering yesterday's mileage.

Wave Inspire 6 Miles: 10.00
Weight: 0.00
Add Comment
Thu, Aug 19, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Ran 1-mile warm-up, 7.5 miles @ 7:40 pace through tough hill section, and then 1-mile cooldown. 

Wave Inspire 6 Miles: 9.50
Weight: 0.00
Add Comment
Fri, Aug 20, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.002.0010.50

My new pair of Kinvaras came in through the mail.  I was not really prepared for a full "speed" workout and too anxious to wait an extra day, so decided to get in a "mini-workout" to break them in.  2-mile jog to the track, 1-mile jog on the track, and then 4 x 400 (77,76,76,75) w/a log jog in between.  They felt great!  Got back out on the road and did a 1-mile "tempo" @ 6:07 pace and then ventured into the woods- 10.5 miles total.

I plan on experimenting with the Kinvaras (7.7 ounces) for an upcoming 20k and felt satisfied w/the feel of them today- they're broken and ready to go (brief speed, firm run on road, nice mixture of dirt/gravel, and enough wear and sweat to feel molded to my form).  If the 20k feels managable, I'll contemplate a possible marathon in them (if not, I'll stick w/the Tangents). 

Saucony ProdGrid Kinvara Miles: 10.50
Weight: 0.00
Comments(2)
Sat, Aug 21, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.003.0020.00

Ran 14.2 miles through several hills @ just over an 8-min pace w/Ed.

Hit the TM and did 2-mile warm-up followed by 3 x 1-mile repeats @ 6min pace (.25 jog between) and finished with a total of 5.8 miles.

Wave Inspire 6 Miles: 14.20Tangent 4 (2) Miles: 5.80
Weight: 0.00
Add Comment
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
64.000.003.006.0073.00
Wave Inspire 6 Miles: 39.70Tangent 4 (2) Miles: 22.80Saucony ProdGrid Kinvara Miles: 10.50
Weight: 0.00
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