sub-3 or blow-up trying

Week starting Jun 26, 2011

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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

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
51.75	6.25	10.50	0.00	68.50

Progrid Rides (orange) Miles: 22.10	Saucony Mirage (red/black) Miles: 18.00	Progrid Rides Miles: 19.40	Tangent 4 ('11) Miles: 9.00

Weight: 0.00

Sun, Jun 26, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.60	0.00	0.00	0.00	13.60

Ran 13.6 miles, 3.5 of them with my wife. Kept it at a nice, slow pace- 9-9:30ish most of the way.

Progrid Rides (orange) Miles: 13.60

Weight: 0.00

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Mon, Jun 27, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.75	0.00	0.00	0.00	8.75

Ran 8.75 miles, 6 of them on trails, alongside 2 of my girls riding bikes.

Saucony Mirage (red/black) Miles: 8.75

Weight: 0.00

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Tue, Jun 28, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.90	0.00	4.00	0.00	9.90

Did 20-min of weights at the gym and then went on a loop through Morris w/final 1.5 miles on trails. It was mid-80's and humid, so I decided to break up my threshold miles. Started w/1-mile warm-up and then 2-mile tempo slightly uphill (6:41,6:32) jogged two more slowly and then went into a 2nd 2-mile tempo slightly downhill (6:28,6:10) and then jogged the rest back to the gym- 9.9 miles total.

Progrid Rides Miles: 9.90

Weight: 0.00

Comments(2)

Wed, Jun 29, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.75	0.00	1.50	0.00	9.25

Ran 2-miles down to the track w/2 of my girls on bikes. Did 200 x 4 w/my 13-year-old (36.5,37.5,38,37.5) and then veered out into the woods for a few miles before finishing up back on the road. Ran mile 8 hard (5:48) and did the last 1.25 as a "cooldown"- 9.25 miles total.

Saucony Mirage (red/black) Miles: 9.25

Weight: 0.00

Comments(2)

Thu, Jun 30, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.50	0.00	0.00	0.00	9.50

Ran 9.5 miles with my wife through across Demming and into Goshen- keep just over a 9min pace.

Progrid Rides Miles: 9.50

Weight: 0.00

Comments(2)

Fri, Jul 01, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	5.00	0.00	9.00

Went to the gym and did 20-min weights + TM: 3-mile warm-up, 5 miles hard (6:22,6:18,6:15, 2-minute water break,6:15,5:45), and closed w/1-mile cooldown- 9 miles total.

Tangent 4 ('11) Miles: 9.00

Weight: 0.00

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Sat, Jul 02, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.25	6.25	0.00	0.00	8.50

I was hoping to get in my first 70-mile week before heading off for a mission trip tomorrow. Jogged a mile, ran 6.25 at mp (6:48,6:56,6:35,6:58,7:00,7:05, stopped .25 into next mile), but shut it down a bit when my achilles started to feel the downhill towards the end. Ran 8:50 total. May be good for me to get rest this upcoming week (when it comes to running).

Progrid Rides (orange) Miles: 8.50

Weight: 0.00

Comments(2)

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
51.75	6.25	10.50	0.00	68.50

Progrid Rides (orange) Miles: 22.10	Saucony Mirage (red/black) Miles: 18.00	Progrid Rides Miles: 19.40	Tangent 4 ('11) Miles: 9.00

Weight: 0.00

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