sub-3 or blow-up trying

Week starting Sep 13, 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

 

 

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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
50.2522.758.600.0081.60
Saucony Progrid Rides Miles: 29.00Tangent III (2) Miles: 15.75Mizuno Wve Inspire 5 Miles: 25.35Saucony Trigon 5 Miles: 11.50
Weight: 179.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.0010.000.000.0020.00

Crazy weekend, not much time to run.  Had retreat + Uganda presentation.  Everything went well and then found myself with time this afternoon.  Decided to go for 20.  Ran first 12 in 1:27:57 (7:20 pace).  9 of the 12 miles were right at 7min pace...it was a bit warm, but I was able to rehydrate at home after the first loop and change shoes/socks.  Did last 8 miles in 59:55 (7:29 pace).  Was keeping pace pretty well until part way through mile 18.  Felt pretty tired, but kicked into another gear for mile 20- 2 of the final 8 were at 7min pace.  Overall, 20 miles in 2:27:52 (7:24 pace)...think I'll be able to nail the next one in 2 weeks. 

Saucony Progrid Rides Miles: 12.00Tangent III (2) Miles: 8.00
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Ran an easy 7 @ recovery pace (9-9:30ish).

Saucony Progrid Rides Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.001.600.009.85

6 miles slowly with Rick today at lunch.

 

Evening:  Was on my way to a great workout on the TM...Did warm-up and then began Yasso 800's at 6min pace, progressively increasing incline.  On the 4th set of 800's something cracked on the floorboard of the TM...kind of bummed since I was on my way to a really good workout.  Fortunately the TM is warranteed for 1 year and my desire was to do mostly outside running between now and marathon.  Hopefully my legs will still feel good enough for a few 800's on the track tomorrow...we'll see.  3.85 miles total.

Mizuno Wve Inspire 5 Miles: 3.85Saucony Trigon 5 Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.002.000.0015.00

Jogged 3 miles to the track.  Did 4 sets of 800's w/1 lap jog in between (3min, 3min, 2:57, 2:58).  Sports teams came out, so I headed up toward Morris.  Felt ok, so decided to get decent mileage in (8:40ish pace) since I won't have access to our TM for a few weeks.  Overall, did 15 miles of running. 

Mizuno Wve Inspire 5 Miles: 15.00
Weight: 179.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.754.002.000.007.75

Couldn't get out until this evening.  Went to the track after dark.  Ran 1-mile warm-up followed by some mp miles...

1st set:  4 miles (6:56, 6:46, 6:45, 6:22...pleasantly surprised by last mile)

- l lap jog-

2nd set:  2 miles (6:37, 6:23)

- 2 laps jog-

Finished with 7.75 miles total.

 

Tangent III (2) Miles: 7.75
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.758.750.000.0015.50

Ran 5.5 miles with my wife from the gym through Whites Woods.

 

PM:  Ran the hilly course out towards Morris and back into Litchfield.  Ran mp to the bottom of Gallows lane (8.75 miles) in 59:33 (6:48 pace...final mile was 6:41) and then jogged 1.25 miles home.  10 miles total. 

 

Saucony Trigon 5 Miles: 5.50Saucony Progrid Rides Miles: 10.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.003.000.006.50

Limited time today...my wife had a womens retreat and I have a wedding to officiate.  Did a quick 15 min workout in the gym followed by 6.5 miles on TM...did 3 1-mile repeats with 1/4 mile jog in between- all at 6min pace. 

Mizuno Wve Inspire 5 Miles: 6.50
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
50.2522.758.600.0081.60
Saucony Progrid Rides Miles: 29.00Tangent III (2) Miles: 15.75Mizuno Wve Inspire 5 Miles: 25.35Saucony Trigon 5 Miles: 11.50
Weight: 179.00
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