sub-3 or blow-up trying

Railway Ghost Trail Half Marathon

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesRockness18's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
200820092010201120122013201420152016201720182019
15% off for Fast Running Blog members at St. George Running Center!

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
29.9513.108.000.0051.05
Wave Inspire 6 Miles: 7.10Tangent 4 (2) Miles: 10.00Saucony Rides (yellow) Miles: 13.60Tangent 4 (blue) Miles: 20.35
Weight: 176.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

Ran the Litchfield Road Race route with my wife for a total of 7.1 miles.

Wave Inspire 6 Miles: 7.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.008.000.0010.00

Ran on the TM at the gym- 2 mile warm-up and then 8 miles @ a 6:18 pace.  Feel pretty good for having gone 22 on Sat.  Weight is down to 176 lbs- would love to be 172 by race time. 

Tangent 4 (2) Miles: 10.00
Weight: 176.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.600.000.000.0013.60

Ran the "Pie Hill" course.  Did the first 10.25 mile @ 7:32 pace and then costed in the last 3.35 @ about a 9min pace- 13.6 miles total. 

Saucony Rides (yellow) Miles: 13.60
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles @ 8:20 pace on the TM.

Tangent 4 (blue) Miles: 7.00
Weight: 0.00
Add Comment
Race: Railway Ghost Trail Half Marathon (13.1 Miles) 01:29:12, Place overall: 13, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.2513.100.000.0013.35

First of all, pleased to have pr'd on a very challenging course.  My time was 4 minutes faster than last year's for this particular race.  The first half was downhill and, 4.5 of the miles being run on trail surfaces.  The second half was almost entirely uphill- all trail into the final 1/2 mile.  I felt good actually picking off runners over the final 3 miles- this is rare for me- I usually start fast and get passed at the end.  Here's a more detailed report...

Mile 1:  6:29 (partly flat w/slight downhill)

Mile 2:  6:32 (mostly downhill- being careful not to go too fast)

Mile 3:  6:35 (flat, w/slight downhill portion- now I'm running trails)

Mile 4:  6:43 (slight drop, stopped to drink water, very comfortable pace)

Mile 5:  6:37 (mostly flat, very comfortable pace)

Mile 6:  6:51 (flat, stopped for water, lost a little focus, so stepped it up a tad)

Mile 7:  6:33 (Partial drop, and then the beginning of an ascent)

Mile 8:  6:42 (Slight uphill, definitely working a little harder)

Mile 9:  6:58 (Gradual incline...passed by 2 runners)

Mile 10: 7:03 (Continued incline...now I begin to pass runners)

Mile 11:  7:07 (Getting steep, keep picking off runners, including one of the guys who had passed me)

Mile 12:  7:17 (Steep incline, passed a couple guys, stayed focussed)

Mile 13:  6:58 (Steep incline for 1/2 mile, back on road and continued incline for 1/4 mile, and then a steep decline for 1/4 mile before turning corner for the finish)

Last .1:  41 seconds (6:05 pace- sprinted uphill for the final stretch...felt great!)

 

Ended up 13th out of 295 runners and 3rd in my age group.  Very satisfied with my run and hope to carry it over to the marathon in 2 weeks. 

Tangent 4 (blue) Miles: 13.35
Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
29.9513.108.000.0051.05
Wave Inspire 6 Miles: 7.10Tangent 4 (2) Miles: 10.00Saucony Rides (yellow) Miles: 13.60Tangent 4 (blue) Miles: 20.35
Weight: 176.00
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com
Lone Faithfuls
(need a comment):