sub-3 or blow-up trying

Airline Ghost Trail 1/2 Marathon

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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
27.5010.1013.000.0050.60
Asics Dc-racer Miles: 21.00Asics-16 (red) Miles: 7.00Saucony Rider (blue) Miles: 5.00Brooks Launch Miles: 17.60
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.004.004.000.0013.00

So, on Saturday we received 21 inches of snow here in the NW corner of CT!  By evening we lost power, along with about 99% of the western state.  Took a couple days off from running and then did 13 yesterday.  It was a little spooky running my routes due to the sound of snapping branches in the middle portion of my run which is a road that cuts through Whites Woods.  There were a few power lines down in that area and slung over poles with clamps to keep them out of the road.  Anyway, here's the breakdown of my run...

- 2 mile warm-up

- 5 mile tempo (6:25, 6:29, 6:37, 7:06, 7:02)- the last 2 miles were tough in that it was mostly an uphill climb- felt really good- first pain free run since last April (Boston)

- jogged .75

- 3 mile tempo (6:53, 6:39, 6:44)- my hope was to do another 5 mile tempo, but my blister opened up on the 3rd mile of this tempo.  Jogged the rest to keep from ripping it too much.

Ran 13 miles total.  Power came on an hour ago, so I'm able to log it and hope to get a couple firm tempo runs in between now and Philly. 

Asics Dc-racer Miles: 13.00
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Ran 7 miles w/my wife @ just under a 10min pace. 

Asics-16 (red) Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.002.000.005.00

Ran 5 miles on the TM- the final 2 @ 6:22 pace.  Blister began to get raw, so shut things down quickly.  Continued progress, so I'm being a little more careful in allowing things to heal. 

Saucony Rider (blue) Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Ran 8 miles w/my wife at about a 9:45 pace through light hills.

Asics Dc-racer Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Did 30-minutes weights + 4 miles w/4 strides worked in w/a new pair of Brooks Launch.

Brooks Launch Miles: 4.00
Weight: 0.00
Add Comment
Race: Airline Ghost Trail 1/2 Marathon (13.1 Miles) 01:28:35, Place overall: 12, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.506.107.000.0013.60

Very satisfied w/today's race.  It's been a rough year for me with nagging injuries- achilles and blister issues.  Finally turned a corner today.  Went into the race with low confidence, yet high determination.  Ended up w/a 1/2 marathon pr on a fairly challenging course- 1st half downhill and 2nd half uphill on a trail.  Of 400-500 runners, I came in 12th and 2nd in my age division.  A more detailed race report will come later...

Mile 1:  6:18 (downhill, so just took what the road gave me)

Mile 2:  6:25 (still downhill, so continued to coast)

Mile 3:  6:31 (continue the downhill, but a little slow due to entering the trail)

Mile 4:  6:36 (leveling out a little, yet still a comfortable pace...feeling blister a little)

Mile 5:  6:32 (able to stay focussed, slightly down)

Mile 6:  6:47 (the trail was blocked from trees, so we had to veer around- probably lost 10-15 seconds due to this...yet so did everyone else)

Mile 7: 6:33 (happy with this mile because it was pretty flat)

Mile 8:  6:46 (starting the slow climb up...had to work hard for this mile)

Mile 9:  7:00 (getting steeper and more aware of my blister)

Mile 10:  6:57 (this mile was my strongest effort of the run...determined not to go over 7)

Mile 11:  7:05 (well...there's the 7- still going uphill)

Mile 12:  7:09 (never lost concentration- just telling myself the pain will soon be over)

Mile 13:  7:01 (moved from the trail to the road, the hill was much steeper, yet the road was easier for picking up speed)

Last .1:  5:38 pace (my garmin actually measure it out as .15 miles)

Total:  Ran 13.1(5) in 1:28:35- new pr for me in the half marathon.  Great confidence builder for Philly in 2 weeks. 

 

Brooks Launch Miles: 13.60
Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
27.5010.1013.000.0050.60
Asics Dc-racer Miles: 21.00Asics-16 (red) Miles: 7.00Saucony Rider (blue) Miles: 5.00Brooks Launch Miles: 17.60
Weight: 0.00
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