sub-3 or blow-up trying

Airline Trail Ghost Run

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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
23.4523.803.255.5056.00
Progrid Rides (2) Miles: 50.00Tangent 3 (3) Miles: 6.00
Weight: 178.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.008.000.000.008.00

Ran the 8-mile loop through Goshen.  Still can barely get mile 3 under 8min, yet still finished with a time of 53:59 (6:45 pace).  Very happy considering a 20-miler two days ago + ran 30min after eating good size burger and fries (only window to go).  Feeling fully recovered and ready for a good month of running. 

Progrid Rides (2) Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.750.003.252.5012.50

Limited on time, but able to get a quick TM run in over lunch break.  Did 2-mile warm-up followed by 5 x 800 with quarter mile jogs in between.  6 miles total.

 

Ran 3.25 miles up towards Goshen in 30 min...turned back and picked up the pace, running 3.25 miles in 20:30 (6:18 pace). 

Progrid Rides (2) Miles: 12.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.003.006.00

My body seems to be fully recovered and my endurance is still strong, so I am going to focus mostly on "leg turnover" for the next 3 weeks and throw in longer runs here and there to maintain endurance.  For the first time since spraining my ankle in late August, I feel able effectively mix in  "speed work" without any pain.  Had a small window of time this afternoon, so hit the TM and did a warm-up followed by 3 mile repeats at 6min pace and a "cooldown"- 6 miles total. 

Tangent 3 (3) Miles: 6.00
Weight: 178.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.002.000.000.009.00

Ran 1.25 miles warm-up and then picked up the pace for 2 miles (6:46, 6:41).  Veered into White's Woods for 5 miles (slow)- saw 6 turkeys and 2 deer.  Finished with .75 back on the road.  9 miles total.

Progrid Rides (2) Miles: 9.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Legwork at gym + 5 miles on TM at 8min pace.

Progrid Rides (2) Miles: 5.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.000.000.001.50

Tough blow today.  Have been doing a "mini-taper" for this weekend's half marathon and went out for a jog with my wife.  We were just over a mile into White's Woods went I hit a root (covered by leaves) and twisted my ankle (which was just feeling recovered from late August).  It's ballooned up about the size of a golf ball within minutes.  Had to walk over a mile back to the gym while my wife finished the 5-mile run.  Pretty painful right now, so I'm icing 20min every hour and will see how I feel by the end of the day.  Don't want to do anything stupid tomorrow, so the race may be out.  Was really hoping to get a good training run in for my marathon at the end of the month.  I'll just take it hour-by-hour, day-by-day. 

Progrid Rides (2) Miles: 1.50
Weight: 0.00
Comments(2)
Race: Airline Trail Ghost Run (13.8 Miles) 01:33:22, Place overall: 17, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.2013.800.000.0014.00

Quite a day...spent hours yesterday and last night icing my sprained ankle.  Was 20% (going to run) at dinner, 30% by evening, and 50/50 this morning.  Swelling and pain's was still there, but with ice and a couple doses of motrin, decided to give it a shot.

Warmed up with light trainers (tangent 3's) and realized that this would not last long at all.  Changed shoes to saucony ride's and before I could test them it was final call to the last shuttle.  Said a prayer and decided I'd run the first mile no matter what at desired race pace and adjust from there. 

Pretty good crowd showed up (200-300) and I worked my way to the front to take away any unneccessary work such as dodging runners (they can dodge me today :)).  The gun sounded and I was off, feeling absolutely horrible...

Miles 1-4:  26:25 (6:36 pace is a bit deceiving because it was all a gradual downhill...foot was cold, stiff and I had to favor my left leg)

Miles 4-8:  54:20 (Pain began to numb and path straightened out considerably...most of this section was on dirt and gravel which slowed us down a bit...I found a tiny bit of a groove and was less affected by any pain)

Miles 9-13.8:  1:33:22 (9-13 were all uphill and slower than 7min pace...however the last section was a sharp downhill which I was able to dip to sub-6min pace...I think a few of the markers were off in the middle section which made this last part seem faster...either miles 4-8 were shorter than marked or this was more of a 13.5 type course I would guess- they advertised it as 13.8)

I'm satisfied with the run.  It was a challenging course and I stayed strong, despite the ankle, throughout.  Hopefully this will be a good building block for my next marathon Thanksgiving weekend. 

Progrid Rides (2) Miles: 14.00
Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
23.4523.803.255.5056.00
Progrid Rides (2) Miles: 50.00Tangent 3 (3) Miles: 6.00
Weight: 178.50
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