sub-3 or blow-up trying

Week starting Nov 02, 2008

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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

 

 

Miles:This week: 8.50 Month: 46.50 Year: 1439.75
Barefoot Lifetime Miles: 114.25
Pureflow 6 (black) Lifetime Miles: 422.50
Brooks Launch (spotted) Lifetime Miles: 358.00
Nike Free RN Lifetime Miles: 354.55
Kinvara 9 Lifetime Miles: 382.30
Kinvara Silver Lifetime Miles: 374.00
Saucony 9/white Lifetime Miles: 323.00
Saucony Silver Lifetime Miles: 319.50
Brooks Anthem 2 Lifetime Miles: 100.00
Silver Kinvara Lifetime Miles: 307.75
Kinvara 10 Lifetime Miles: 261.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
60.056.200.000.0066.25
Saucony Trigons Miles: 56.25Saucony Triumphs Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Felt a bit sluggish and the legs were tired today.  However, I had a nice window of time in which I could run.  Decided to hit the steep hill route and just gave it a go...basically ran a 10k to Goshen and another 10k back.  Really gave it all I had.

1st 10k (6.25):  48:21/7:44 pace

2nd 10k (6.25):  45:32/7:17 pace

The biggest hill was on the way out and definitely made a difference on the time. Ran equally hard both there and back. 

Saucony Trigons Miles: 12.50
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.056.200.000.008.25

Did a treadmill workout at the gym.  Ran 2.05 warm-up at a 7:30 pace and then began a 10k run, progressively bumping up the speed.  Started at 6:27 speed and worked my way towards 5:52 on the final mile.  Overall time was 38:47 (6:15 pace).  This is a bit quicker than I would expect to translate outdoors, yet felt like a solid run.  The machine forces me to lengthen my stride, keep those legs pumping and I felt fairly comfortable throughout (definitely worked hard, but didn't kill me). 

Saucony Trigons Miles: 8.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ran 10 miles in Goshen- at least 6-8 strong hills.  Treated this as a recovery run, yet still picked up the pace on the second half.  Desire to turn it up a notch, whether it be speed work, tempo runs, and even recovery.  Hopefully, I'll be able to continue improvement for Boston.

1st 5 miles:  43:55 (8:47 pace)

2nd 5 miles:  38:47 (7:45 pace)

Think I may need to retire the triumphs. 

Weight:  179lbs.

Saucony Triumphs Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Went to the gym and devoted 1 hour to weights.  Still able to maintain bench press at 225 x 5.  Did upper body and legs.  Followed up with 4 miles on the treadmill- 1 mile warm-up (8 min pace) + 3 miles at 6:53/pace.  6:53 is my new 7:20...just want to make that pace very comfortable to run.  My hope would be to push a 3 hr marathon in Boston...thus, I'm doing a lot of strength work with the legs, core work with crunches, and lots and lots of hills.  Winter will be a challenge, so I'll also take advantage of the incline feature of the treadmills. 

Weight up to 180lbs, yet it's probably water. 

Saucony Trigons Miles: 4.00
Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Really pushed myself today.  Legs were tired from squats yesterday, yet was determined to get a strong tempos at 6:53 pace or under.  Took off at a strong pace for a 6-mile tempo and was all over the map in mile times, fastest being under six minutes and slowest being close to 7:30.  Overall, ran 9 miles and legs were completely spent at the end. 

6 miles:  40:47 (6:48 pace)

3 miles:  27:00 (9 min/pace)

 

Saucony Trigons Miles: 9.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Ran an extremely hilly area.  Started with a moderate pace and progressively pushed harder.  Keeping track of mile splits seemed pointly, since they were all over the map.  I ran one mile with a steep hill in 10 minutes and another around 6 minutes.  Mile 10 was about the only flat section- I ran it in 6:40.  Overall, ran 12.5 miles in 1:37:45 (7:49/pace). 

Saucony Trigons Miles: 12.50
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Was a little disappointed today.  Felt great and had the time to do 18-20.  Still had high energy after 10, but when I stopped to get water had trouble restarting again.  My right foot is still aggrevating me a bit.  Nothing like the "hot foot" from last week, but a bit painful nonetheless.  Could have probably gotten another 10 in, but didn't want to risk any damage.  Might take tomorrow off or just run lightly.  Ran first 9 through a segment of hills in 1:05:50 (7:19 pace).  Measured mile 9 (flat stretch) and timed it in 7:10- probably the best gauge of my effort throughout. 

Saucony Trigons Miles: 10.00
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
60.056.200.000.0066.25
Saucony Trigons Miles: 56.25Saucony Triumphs Miles: 10.00
Weight: 0.00
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