sub-3 or blow-up trying

Week starting Sep 11, 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
48.559.5010.000.0068.05
Nike Lunar Glides 2 Miles: 10.50Tangent 4 ('11) Miles: 10.50New Balance 1190 Miles: 13.60Saucony Rider (blue) Miles: 33.45
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.507.000.000.0010.50

10-minutes weight and then ran 2 mp tempos outside- 1 mile warm-up, 4 miles mp (7:00,7:00,6:56,7:03), 1 mile jog, 3 miles mp (6:56,6:49,6:45), and then 1.5 slowly to the finish for 10.5 miles total.

Nike Lunar Glides 2 Miles: 10.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.504.500.008.00

20 minutes of weights at the gym + TM workout, including 6 x .75 miles- here are their paces (6min,6:00,5:56,5:56,5:52,5:52) w/10min pace between sets for .25- 8 miles total.

Tangent 4 ('11) Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.005.500.0013.60

Ran the "Pie Hill" course through steep hills, incorporating 400m x 22 w/.25 mile jogged between intervals- 13.6 miles total.  I've been working hard the past two weeks to get more quality mileage in (vs. quantity) and push myself beyond comfort level more frequently.  Definitely feel a sense of progress. 

New Balance 1190 Miles: 13.60
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.002.000.000.003.00

No time to run today, so did 3 miles on TM- 2 @ 6:53 pace. 

Saucony Rider (blue) Miles: 3.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

Did weights at the gym + 2.5 on the TM. 

Ran 7.5 miles w/my wife and then another 4.5 w/2 of my girls alongside on their bikes. 

Tangent 4 ('11) Miles: 2.50Saucony Rider (blue) Miles: 12.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.450.000.000.0018.45

Ran 18.45 miles with Ed in just over an 8min pace through hilly terrain.  Achilles seems to be doing significantly better. 

Saucony Rider (blue) Miles: 18.45
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
48.559.5010.000.0068.05
Nike Lunar Glides 2 Miles: 10.50Tangent 4 ('11) Miles: 10.50New Balance 1190 Miles: 13.60Saucony Rider (blue) Miles: 33.45
Weight: 0.00
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