sub-3 or blow-up trying

Week starting Sep 25, 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
41.8522.750.001.5066.10
Saucony Rider (blue) Miles: 41.60New Balance 1190 Miles: 13.50Tangent 4 ('11) Miles: 5.00Saucony Mirage (red/black) Miles: 6.00
Weight: 179.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Hot and humid- ran 12 miles @ 8:45 pace.

Saucony Rider (blue) Miles: 12.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.001.505.50

Real hot and humid out + short on time, so used the TM in our basement- 3 mile warm-up and then 5:45 pace every other minute for 18 minutes- 5.5 miles total

New Balance 1190 Miles: 5.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.500.000.005.00

5 miles on the TM at the gym- full day, so that was all I could get in.

Tangent 4 ('11) Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.609.000.000.0013.60

It was pouring rain out + I felt tired and sluggish, yet I was determined to get a decent run in today.  Got on my gear and headed out towards the "Pie Hill Course".  It was raining fairly hard and just cool enough not to be uncomfortable, yet warm enough to still sweat like a moose.  After a .5 mile warm-up I decided to attempt marathon pace.  Felt very breathy and sluggish, so decided to hold pace for 3 miles and then attempt a 3x3 mp run w/a mile jog between sets.  First set (7:22,7:09,6:51), jogged a mile, did a brief stretch and then stepped into a 2nd set (7:09,6:58,6:58), jogged another mile, stretched briefly again and closed out with a firm third set (6:56,7:03,6:52)- jogged the rest of the way home for 13.6 miles total.  Didn't feel great, yet satisfied with the effort. 

Saucony Rider (blue) Miles: 13.60
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.000.000.006.00

20 minutes weights + TM run- 2 mile warm-up followed by 4 mile mp (6:58,6:53,6:48,6:44).

Saucony Mirage (red/black) Miles: 6.00
Weight: 179.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Ran 8 miles w/my wife at just over a 9min pace.

4 more miles w/my daughter at 9min pace. 

Saucony Rider (blue) Miles: 4.00New Balance 1190 Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.759.250.000.0012.00

I was a little frustrated today.  The plan was to do a 20-miler and hold a slow marathon pace until it was no longer comfortable.  Felt great for the first 7-8 miles before the achilles began to act up a bit.  Had held just under a 7:15 pace through 9 miles and then felt the need to slow down part way through the 10th mile.  It's not a sharp pain, yet it becomes almost impossible to run faster than 9-10min pace after 10miles or so.  Decided at the end of the 12 mile loop to shut it down and complete the final 8 miles later. 

Saucony Rider (blue) Miles: 12.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
41.8522.750.001.5066.10
Saucony Rider (blue) Miles: 41.60New Balance 1190 Miles: 13.50Tangent 4 ('11) Miles: 5.00Saucony Mirage (red/black) Miles: 6.00
Weight: 179.50
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