sub-3 or blow-up trying

April 28, 2024

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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

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	33.00	Year:	424.00
Barefoot Lifetime Miles:						114.25
K12- Black Lifetime Miles:						401.00
Kinvara 13 (blue 1) Lifetime Miles:						335.00
Kinvara 13 (blue 2) Lifetime Miles:						363.00
Kinvara 14 Neon Lifetime Miles:						384.00
Kinvara 14/teal Lifetime Miles:						334.00
Kinvara Blue/red Lifetime Miles:						98.00

Tue, Jul 08, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Today was a challenging day

Did a 1-mile warmup at a 9 1/2 minute pace...thought, "oh boy!"

Legs were a bit sore front yesterday's weight training and I was definitely sluggish

My initial desire was to run 5-miles hard, which included 2-miles up all uphill

Ran mile-2 at a 7:10 pace and made a quick mental adjustment...15 minute tempo runs

So I fininished off the first 15 minutes by keeping a 7 min running pace

The next 15 minutes were closer to a 9 min pace

Third 15 minutes, all uphill, was at a 7:30 pace (sun went behind clouds)...for the last 5 minutes, I felt a good, strong burn in my legs (breathing was fine)

Fourth 15 minutes were slow again, sun came out again, and I was beginning to really feel it...fortunately the last 5 minutes of this segment was all downhill (90 degree heat!)

Fifth 15 minutes, I began to think "oh boy" again...it was still downhill and I ran a seven minute pace until things flattened out (6minutes or so) and then hung on to a 7:30 pace for a minute or two until adjusting to "enough's enough"...I jogged the remainder at a 9-9 1/2 pace.

I do think I had one last tempo run in me, but with the heat and no water, I was being careful not to kill myself at the end.

Total of 10 miles in 1:26:03- definitely a mind over matter type of day!

Weight is down to 183 lbs...25lb weight loss this year (still bench 225 x 5)

Weight: 0.00

Comments

From jtshad on Tue, Jul 08, 2008 at 15:37:24

Welcome to the blog. Nice run today...glad to hear you are seeing improvement and that the Blog is helping keep you (and at least vicariously, your wife) motivated. Keep on logging your runs, tracking your progress and eating right and your running will improve, your weight will continue to drop and you will see an improvement in your life overall. Be sure to train smartly and not increase your mileage too quickly lest injury slow you down.

BTW, it is cool to see a Pastor on the Blog!

From rockness18 on Wed, Jul 09, 2008 at 21:38:14

thanks! Having checked out your blog, I will take your words to heart. If I add a few miles each week, do you think I'd be ok to go into the 70's in August? Or should I remain in the 60's for a while? Thus far my legs feel great. In fact, I've been disciplining myself not to increase too quickly. At the same time, it's all new territory and I don't want to do anything to jeapordize my overall training.

From jtshad on Thu, Jul 10, 2008 at 09:52:26

With only a couple of months on the blog, I don't know exactly where you have been or what race you are training for. From what you have posted, I would stay in the 60's for July then slowly and miles in August to reach peak mileage in the 70's. I would add some of the miles during two-a-days and not just make each run longer and try to get over 10+ each day. This is a good way to increase mileage, add some speedwork and keep some recovery miles in your schedule.

Good luck. what is the fall marathon you are training for?

From rockness18 on Thu, Jul 10, 2008 at 21:44:09

thanks...I'll be running in the "Bay Marathon" in Lowell, MA (third weekend in October). It's supposedly a fairly flat and fast one. July and August are two of the few months in my schedule in which I can probably get two-a-days, so it's a perfect time for me to peak in mileage. What distance would you suggest for speedwork? 200's? 400's? 800's? Combination of the three? I've been learning alot from observation, yet most of those I observed are far more advanced and experienced than I.

From jtshad on Fri, Jul 11, 2008 at 10:21:22

For marathon training, the longer the interval (up to a point) typically the better for maintaining the speed with the needed endurance. I would do at least 400m/.25M or even 800m splits. I don't dp traditional track speedwork, but I do a lot of fartleks (same thing, just on the road) and or sustained MP/tempo runs at least once a week.

Good luck with your training...stay healthy and have fun!

From rockness18 on Fri, Jul 11, 2008 at 12:32:01

Thank you...I appreciate your input and time.

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