sub-3 or blow-up trying

Week starting Sep 12, 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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
48.854.006.0011.4070.25
Tangent 4 (2) Miles: 39.00Wave Inspire 6 Miles: 19.25
Weight: 176.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.0010.0011.00

Did a good firm run near marathon pace, the hilly route towards Morris and back...

1-mile warm-up:  9min pace

5-miles towards Morris:  35:13 (7:03 pace)

- 2 minute walk-

5-miles back towards the gym:  34:26 (6:53 pace)

 

Felt pretty good, having done 2 races last week.  My body's beginning to recover quickly.  Also, might light trainers are feeling quite comfortable in longer distances. 

Tangent 4 (2) Miles: 11.00
Weight: 177.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.001.006.000.009.00

Went to the gym and did a TM workout- 1 mile warm-up, 1-mile progressively getting faster, and than 6 miles at a 6:20 pace.  Finished up w/1 mile "cooldown".  Got some leg work in as well. 

Tangent 4 (2) Miles: 9.00
Weight: 176.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.002.000.000.0012.00

Did a nice hilly section towards Goshen, 12 miles @ 7:29 pace...here's the splits:

7:42,7:40,7:09,8:11,8:08,7:45,7:16,7:09,6:50,8:23,7:22,6:50

I'm trying to take my current weakness head on- charging big hills.  Although today's run wasn't a "hard" effort, I definitely pushed a very firm pace. 

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.600.000.001.407.00

Did a TM workout in the evening...2 mile warm-up, 2 miles alternating 5:15 pace with 9min pace every other minute, and then 3 miles @ 9min pace- 7 total.

Tangent 4 (2) Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.251.000.000.0011.25

Did a progressive run through the hills:8:53,8:19,8:10,8:04,7:54,7:55,7:47,7:51,7:29,6:52, and finished with 1.25 miles of "cooldown"- 11.25 total. 

Wave Inspire 6 Miles: 11.25
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Ran a 20-miler with Ed today through the hills.  We ran the first 12 and stopped 2-minutes back at my house for gatorade and then finished off the last 8 for a total of 20 miles in 2:42:02 (8:06 pace).  This was my first 20-miler since last March, so I was very happy to get this one in.  Very uncomfortable after 15 miles, yet we got it done!

Wave Inspire 6 Miles: 8.00Tangent 4 (2) Miles: 12.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
48.854.006.0011.4070.25
Tangent 4 (2) Miles: 39.00Wave Inspire 6 Miles: 19.25
Weight: 176.75
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