sub-3 or blow-up trying

Week starting Aug 21, 2011

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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
59.009.0011.500.0079.50
Tangent 4 ('11) Miles: 18.50Saucony ProdGrid Kinvara Miles: 10.00Nike Lunar Glides 2 Miles: 11.00Saucony Rider (blue) Miles: 34.00New Balance 1190 Miles: 6.00
Weight: 177.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Ran 8 miles, 6 of them w/my wife.

Tangent 4 ('11) Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.008.000.0010.00

Left 2 pairs of shoes out in the rain, so used my Kinvara's today.  Wasn't sure if it was going to storm, so did a TM workout at the gym.  2 mile warm-up and then 8 miles straight @ 6:22 pace.  Felt pretty good today.  Weight:  177 (lost 5 lbs this past month).

Saucony ProdGrid Kinvara Miles: 10.00
Weight: 177.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.009.000.000.0017.00

AM:  15-minute legwork at the gym + 6 miles on TM (8:40,7:53,7:03,7:03,6:58,6:53).

PM: Got outside and ran 11-miles, including 2 mp tempos in the first half- 2 miles (7:10,7:00), 1-mile in between, and then 3 miles (7:06,7:01,6:34).  I probably went a little too far because at mile 9 the achilles began to feel aggravated (immediately slowed things down).

Tangent 4 ('11) Miles: 6.00Nike Lunar Glides 2 Miles: 11.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Planned on a 10-miler, but ran into my wife and extended it 4 extra miles- I was dead at the end!  Also, broke out a new pair of Saucony's and was happy with the feel.

Saucony Rider (blue) Miles: 14.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.001.500.004.50

Raining out and short on time, so did a quick workout at the gym...15 minutes upperbody + 4.5 on the TM, including 18 minutes @ 6min pace every other minute to get a little snap in the legs. 

Tangent 4 ('11) Miles: 4.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.750.000.000.0015.75

80 degrees out and humid.  Ran 3 miles w/my daughter @ 9min pace and continued on to run another 12.75 miles, mostly at an 8:30 pace (jogged the last 1/2 mile pretty slowly)- 15.75 miles total and no water!

Saucony Tangents are no longer being made (I noticed their new light trainer is selling for $130- bummer to lose my $85 tangents), so I just purchased a pair of New Balance 1190's to use in next weekend's 20k- looking forward to seeing how they compare. 

Saucony Rider (blue) Miles: 15.75
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.002.000.0010.25

AM:  Rainy out, so back on TM @ the gym.  Did a 3-mile warm-up and then 4x800 @ 6min pace.

PM:  4.25 on the TM @ 8min pace.

Saucony Rider (blue) Miles: 4.25New Balance 1190 Miles: 6.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
59.009.0011.500.0079.50
Tangent 4 ('11) Miles: 18.50Saucony ProdGrid Kinvara Miles: 10.00Nike Lunar Glides 2 Miles: 11.00Saucony Rider (blue) Miles: 34.00New Balance 1190 Miles: 6.00
Weight: 177.00
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