sub-3 or blow-up trying

Week starting Oct 14, 2012

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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
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.005.003.000.0028.00
Brooks Launch 2 (orange) Miles: 15.00Brooks Launch (orange) Miles: 13.00
Weight: 0.00
Sun, Oct 14, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.002.000.0010.00

Last "longer" run before the marathon next weekend.  After the first three miles decided to pick it up for a couple miles.  Did miles 4 & 5 in 6:25,6:17 and then joined up with my wife for the last 5 miles- 10 miles total. 

Brooks Launch 2 (orange) Miles: 10.00
Weight: 0.00
Comments(2)
Mon, Oct 15, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.003.000.000.005.00

Quick run on the basement TM:  2 mile warm-up and then 3 miles @ 6:44 pace. 

Brooks Launch (orange) Miles: 5.00
Weight: 0.00
Add Comment
Tue, Oct 16, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 slow miles on the TM + weights.

Brooks Launch (orange) Miles: 3.00
Weight: 0.00
Add Comment
Wed, Oct 17, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 slow miles w/my 9-year-old who rode her bike. 

Brooks Launch (orange) Miles: 5.00
Weight: 0.00
Add Comment
Thu, Oct 18, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.002.001.000.005.00

Got up early to do my "dress rehearsal" for this weekend's marathon.  I was sore, tired, and groggy.  Tapers are not my favorite thing- it messes with me in so many different ways- phantom pains, feeling bloated, mentally fragile, etc. 

Warmed up two miles on the track- cool (38 degrees), sunny, and no wind.  Stretched a little and then moved into a little quicker than mp in hopes of doing a steady 3-miles.  Mile 1- 6:46 (easy, yet too breathy), mile 2- 6:46 (a little easier than the first mile), and then mile 3- 6:23 (ran the last lap and a half fairly hard).  Not a pleasant experience, yet definitely have the zip in my legs for a solid marathon this weekend.  Also, my shoes now feel broken in. 

Goals for this weekend:  1) Qualify for Boston (3:15- too late to register for 2013).  2) Pr for this particular course (need to break 3:09).  3) Marathon pr (need to break 3:06:59).

Worst case scenerio I'm hoping for = barely bq...best case= sub-3:05...I don't think I quite there yet for a sub-3, but a perfect day could get me closer.

Brooks Launch 2 (orange) Miles: 5.00
Weight: 0.00
Comments(4)
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.005.003.000.0028.00
Brooks Launch 2 (orange) Miles: 15.00Brooks Launch (orange) Miles: 13.00
Weight: 0.00
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