sub-3 or blow-up trying

Week starting Feb 12, 2012

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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

 

 

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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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
41.2010.004.500.0055.70
Asics Dc-racer Miles: 13.00Brooks Launch (2) Miles: 17.50Brooks Launch Miles: 11.75Brooks Adrenaline Miles: 13.45
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.007.000.000.009.00

Quick run before evening meeting.  TM run:  1-mile warm-up, 7 miles @ mp (6:58,6:53,6:48,6:44,6:39,6:35,6:31), and then 1-mile cooldown- 9 miles total. 

Asics Dc-racer Miles: 9.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

40 degrees- able to get outside and do 4 on road and 4.5 through the woods (no snow in the woods this year).  8.5 miles total. 

Brooks Launch (2) Miles: 8.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.001.000.008.00

Weights at the gym + 4 on the TM.

 

Another 4 on the TM in basement, including 4 x 400 @ 6min pace.

Asics Dc-racer Miles: 4.00Brooks Launch Miles: 4.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.003.500.009.00

9 miles on basement TM, including 7 x 400 @ 6min pace. 

Brooks Launch (2) Miles: 9.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.203.000.000.0011.20

Broke open a new pair of Brooks Adrenaline...for the past year I have kept mostly 10 ounce and lighter shoes, but am giving up on the minimalist experiment.  My achilles are always on the verge of pain, but usually not until mile 7 or 8.  We'll see if a "plush" shoe (11.4 ounces) thrown into the mix will help me return to a distance runner.  My speed, relatively speaking, has been fine.  I just can't run over 10 miles at a time anymore. 

First run- 6.2 miles outside with my wife using the new adrenalines.

Second run- 5 miles at the gym TM, including a 3-mile slow mp run (7:30,7:24,7:18).

Brooks Launch Miles: 5.00Brooks Adrenaline Miles: 6.20
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ran 7.25 miles with my wife- 5 of them on trails and then did 2.75 on the TM as well as 45-minutes weights.

Brooks Launch Miles: 2.75Brooks Adrenaline Miles: 7.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
41.2010.004.500.0055.70
Asics Dc-racer Miles: 13.00Brooks Launch (2) Miles: 17.50Brooks Launch Miles: 11.75Brooks Adrenaline Miles: 13.45
Weight: 0.00
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