sub-3 or blow-up trying

Goshen Turkey Trot

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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: 17.00 Month: 17.00 Year: 1545.75
Barefoot Lifetime Miles: 114.25
Pureflow 6 (black) Lifetime Miles: 422.50
Brooks Launch (spotted) Lifetime Miles: 358.00
Nike Free RN Lifetime Miles: 373.55
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: 126.00
Silver Kinvara Lifetime Miles: 307.75
Kinvara 10 Lifetime Miles: 322.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
63.359.300.000.0072.65
Saucony Trigons Miles: 67.40
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

Had a nice, solid run today.  It was yet another cold day, so I layered up and ran a course through moderate hills.  Did 1st 10 miles at a very comfortable pace in 1:17:20 (7:45 pace).  Felt good, so stopped by the track and took off a layer to start a tempo run.  However, within 3 laps, my bottom layer was frozen solid.  Decided to stop with 1 mile, save the tempo for tomorrow and jog home.  Did mile 11 in 6:28 minutes and jogged home at an 8:45 pace. 

Feeling close to 100%.  Have lost a little bit of fitness (mostly due to 2-3 lb weight gain), but should have it back in a week or two.   

Saucony Trigons Miles: 13.50
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.503.100.000.006.60

Jogged 1.75 to Whites Woods.  Ran a 5k trail course...mile 1- 6:05, part way through mile 2 was stopped by a 1/2 dozen deer...stopped my watch and then forgot to restart it when I resumed running.  Hit the stop button at the finish and looked down, expecting to see somewhere around 20 minutes and saw 11 minutes...pretty dissappointing for the effort that was exerted.  Not an all out, 100% run, but pretty close.  I'm guessing 19:50 or so.  Legs were a little heavy from the weekend, but the foot is absolutely fine. 

Jogged 1.75 back to the gym and did a leg workout with squats.  Plan on 2 days of recovery running before the 10k on Thursday. 

Saucony Trigons Miles: 6.60
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

As badly as I wanted to run today, felt it would be wise to rest a day.  Foot is feeling heathly, had a great weekend of running, and hope to remain strong.  Will run a 10k on Thursday and a long run on Friday.  No need to get crazy this far out from April. 

Did 45 minutes with upperbody weights. 

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

Slow run on the treadmill.  Two days easy, leading into a full weekend of running. 

Weight: 0.00
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Race: Goshen Turkey Trot (6.2 Miles) 00:43:05, Place overall: 32, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.006.200.000.009.20

Overall, felt very good about the race this morning.  Did 3-mile warm-up.  Sizeing up the field (500 runners) and the times from last year, my goal was top 50 and a time under 45 minutes.  This was the most challenging course I have ever run (6 fairly strong hills) and felt as though my pacing remained consistent throughout. 

Mile 1:  6:30 (Had to exert myself for a hill that cover the last .25)

Mile 2:  6:30 (Probably the hardest I ran for the entire race)

Mile 3:  7:10 (.75 uphill followed by a sharp decline back down)

Mile 4:  7:28 (Not that bad a hill, just pretty much covered most of the mile...my legs began to really feel it)

Mile 5:  7:47 (nastiest stretch of the race...kept a solid pace...held position)

Last 1.2:  7:40 (nice gradual slope downward, followed by one sharp upward hill, and ending w/a .2 mile stretch that was flat...ran this stretch at a 6:23 pace and felt strong at the finish)

Overall, if this was a flat course, I really feel as though I had it in me to maintain a 6:20-30 pace...the hills were challenging, yet I seemed to push through them with strength.  This is officially my 10k pr (although I've shattered that time within a 1/2 marathon and 20k).

Weight:  183.5 lbs (Will begin to shoot towards 175lbs, starting tomorrow)

Saucony Trigons Miles: 9.20
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.000.000.000.0022.00

I'm very pleased with my run today.  Having completed a 10k yesterday, I didn't expect to do anything special.  As I set out, my intent was a 20-miler, yet within a few miles I knew I was feeling pretty good.  Decided to turn left instead of right to pursue to 22-miler Ed and I measured out last September.  It's extremely challenging, full of hills. 

I checked last September's log (20th) to find what I completed it in:  2:55:39 (7:59 pace).  It was my last long run before the marathon taper.  Today I did it in 2:43:22 (7:25 pace).  The first 12.5 was 1:33:35 (7:29 pace) and the last 9.5 was in 1:09:47 (7:21 pace). 

In September I weighed 179 lbs...today I was 183 lbs.  My goal for Boston will be a sub-3hour and I hope to get my weight down to 175lbs.  The 8 lbs alone might help shave 16-20 seconds per mile which puts be almost there (I was 182lbs for a 7:16 overall marathon pace).  Nutrition diet starts today!

Saucony Trigons Miles: 22.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.100.000.000.0016.10

I had to laugh today.  Ed did not know I was running a 20-miler yesterday and found a semi-long run for today full of hills.  Asked if I was up for something new and I heard my self saying, "sure, why not?"  First 5 miles was "killer".  I joked that he was sadistic and sticking it to me.  He replied, "You haven't seen anything yet."  Sure enough, the next 5 miles was a series of hills unlike anything I've ever run.  Felt like the streets of San Francisco.  I joked that he was just going to keep hitting me with hills until I dropped.  He quipped back, yeah each new one's like a punch to the gut.  We ended up running 13.6 miles in 1:52:49 (8:18 pace).  I'm now heading off to run with my 9-year-old, Courtney.  She's getting ready for the "Jingle Bell Run", a 3-miler next Saturday. 

Finished off the day by running with Courtney.  She ran the 1st mile in 8:25.  Then we ran a sequence of three half-miles with a 1-minute break between each.  Kept about an 8:40 pace.  She is hoping to run 3.1 next Saturday.  I think she'll do fine.

Saucony Trigons Miles: 16.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
63.359.300.000.0072.65
Saucony Trigons Miles: 67.40
Weight: 0.00
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