sub-3 or blow-up trying

Week starting Jun 17, 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
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
56.453.005.001.0065.45
Brooks Pure Cadence (red) Miles: 20.15Brooks Adrenaline (black) Miles: 34.05Saucony ProdGrid Kinvara Miles: 5.00Brooks Launch Miles: 6.25
Weight: 177.00
Sun, Jun 17, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.400.000.000.008.40

Headed out with 5 of my daughters- 2 running and 3 on bikes.  Jogged to the track and then into the woods before making our way home- 8.5 miles total (big day of running for 2 of the girls). 

Brooks Pure Cadence (red) Miles: 8.40
Weight: 0.00
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Mon, Jun 18, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

9.5 miles slowly...little sore today, so need to be careful the next couple of days. 

Brooks Adrenaline (black) Miles: 9.50
Weight: 0.00
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Tue, Jun 19, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.801.000.000.008.80

Ran 4 miles with my daughter and then almost 5 miles w/my wife- 8.8 miles total.

Brooks Adrenaline (black) Miles: 8.80
Weight: 0.00
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Wed, Jun 20, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.002.000.009.50

Low to mid-90's out, so not the greatest day for running (meetings morning and evening).  So, I did a mile warm-up and then decided to push it for a bit while I was still fresh- did 2 miles quickly (6:26,6:26) and then slogged through the rest of my run and did 9.5 miles total. 

Brooks Pure Cadence (red) Miles: 9.50
Weight: 0.00
Comments(1)
Thu, Jun 21, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.003.000.0010.00

Got up early and ran 5 miles with my daughter @ just under 9min pace.   Record heat happening up here, so may do a TM run later in the day. 

5 miles on TM @ the gym:  2 warm-up and then 2 x 1.5 miles (6:07 pace, 5:56 pace)- 5 miles total. 

Saucony ProdGrid Kinvara Miles: 5.00Brooks Adrenaline (black) Miles: 5.00
Weight: 177.00
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Fri, Jun 22, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.002.000.001.0010.00

Very hot out, yet ventured out with my oldest.  Ran a couple miles to the track, did 4 x 400 (80,78,79,72) and then ran a couple miles back home- 6.25 miles total.

Raining out, so did another 3.75 miles- 2 of them @ 6:58 pace. 

Brooks Launch Miles: 6.25Brooks Adrenaline (black) Miles: 3.75
Weight: 0.00
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Sat, Jun 23, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

Bit of a setback in training today.  Did 7-miles in the early afternoon and then ventured out after dinner w/5 of my girls on bikes and sprained my ankle trying to avoid one of my daughters on a downhill who lost control and swerved into me, causing me to step in a pothole and fall hard.  Ankle 2x size...tried to limp/run a mile and ended up on one of my daughter's bikes to get back home- 9.25 miles for the day and probably will take the next 2-3 days off. 

Brooks Pure Cadence (red) Miles: 2.25Brooks Adrenaline (black) Miles: 7.00
Weight: 0.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
56.453.005.001.0065.45
Brooks Pure Cadence (red) Miles: 20.15Brooks Adrenaline (black) Miles: 34.05Saucony ProdGrid Kinvara Miles: 5.00Brooks Launch Miles: 6.25
Weight: 177.00
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