sub-3 or blow-up trying

Week starting Oct 25, 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
41.0010.000.000.0051.00
Tangent 3 (3) Miles: 15.00Saucony Trigon 5 Miles: 6.00Saucony Progrid Rides Miles: 10.00Progrid Rides (2) Miles: 20.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Ran the "Pie Hill" course and calves were already tight by mile 3.  Kept it at a 7:30 pace through mile 13 and then slowed down a bit towards the end.  Ran a total of 15 miles. 

Tangent 3 (3) Miles: 15.00
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles on TM and 15 min. on stairmaster.

Saucony Trigon 5 Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy miles up towards Morris and back.  Still a little sore, but getting better.

Saucony Progrid Rides Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.0010.000.000.0020.00

Retired my saucony progrid rides for a new pair today.  100% better on my ankles/calves.  Thought I was having difficulty recovering from marathon, but found it to be the shoes.  Started today's run with the thought of going 12, but was pleasantly surprised by the improvement in my legs.  Ran the first 12 of my standard 20-mile course (hills) in 1:26:50 (7:14 pace).  Decided to just keep on going and complete the second loop- total depletion run (other than a spicket at mile 10).  Did a big "uh-oh" after getting slammed by a hill on mile 15 (8:15 pace).  Literally stopped for a few seconds, stretched my legs, regathered my composure and went all out for the last 5 miles, completing the second loop in 59:51 (7:29 pace).  Overall, ran 20 in 2:26:41 (7:20 pace).  I'll take it, having just finished a marathon 12 days ago.  My next marathon is Nov. 28th, so hopefully this puts me in a good position with training.  I'm signed up for a 1/2 marathon next weekend.  I'll try to do it with minimal taper. 

Progrid Rides (2) Miles: 20.00
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Quick trip to the gym this morning...did 30 min. weights.  Got back so my wife could do an aerobics class.  Have a funeral today + family gathering for "trick or treats".  No running today.  Hope to get up near 70's for next 2 weeks.  Feel fairly good today. 

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
41.0010.000.000.0051.00
Tangent 3 (3) Miles: 15.00Saucony Trigon 5 Miles: 6.00Saucony Progrid Rides Miles: 10.00Progrid Rides (2) Miles: 20.00
Weight: 0.00
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