sub-3 or blow-up trying

Week starting Jul 10, 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
59.40	9.00	5.50	2.00	75.90

Saucony Mirage (red/black) Miles: 35.90	Barefoot Miles: 1.00	Tangent 4 (2) Miles: 6.00	Tangent 4 ('11) Miles: 7.00	Nike Lunar Glides 2 Miles: 26.00

Weight: 0.00

Sun, Jul 10, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

Ran 8 miles outside at an 8:30ish pace- achilles still a bit sore.

Saucony Mirage (red/black) Miles: 8.00

Weight: 0.00

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Mon, Jul 11, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.50	3.00	0.00	1.00	9.50

90 degrees out and sunny. Ran first 3 miles at a slow mp (7:25 pace) and then jogged a slow mile leading to the track. Did 4 x 400 (79,75,75,75) w/1 lap jog between sets and then jogged home for 9.5 miles total. Achilles a little less irratated today.

Saucony Mirage (red/black) Miles: 9.50

Weight: 0.00

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Tue, Jul 12, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.65	0.00	0.50	0.00	9.15

Ran 9.15 with 3 of the girls on their bikes (1/2 on trails) and stopped by a field to run a few sprints with my 13-year-old- .5 miles worth at her pace.

Barefoot Miles: 1.00	Saucony Mirage (red/black) Miles: 8.15

Weight: 0.00

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Wed, Jul 13, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	5.00	0.00	13.00

Ran 7 miles on the TM at the gym- 2-warm-up, 3-tempo (6:27,6:22,6:18), 2-minute break, and then 2 more miles (6:27,6:22).

Ran 6 miles outside w/my wife in the evening.

Tangent 4 (2) Miles: 6.00	Tangent 4 ('11) Miles: 7.00

Weight: 0.00

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Thu, Jul 14, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.25	0.00	0.00	0.00	10.25

Ran 5 miles, partly through trails to get to a trail race and ran w/my 6-year-old daughter. She did 1.9 miles in 18:30 (9:44 pace). I thought it was pretty remarkable for her age. She did the first mile in 9:20 and then just hung on for the last segment. After the race I jogged home for 10.25 miles total.

Saucony Mirage (red/black) Miles: 10.25

Weight: 0.00

Comments(3)

Fri, Jul 15, 2011

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

Ran 7.5 miles with my wife and then went an additional 2.5 to make it 10 even. Achilles get sore around mile 8 or so. Hoping a change in shoe might help.

Nike Lunar Glides 2 Miles: 10.00

Weight: 0.00

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Sat, Jul 16, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	6.00	0.00	1.00	16.00

Mid-80's out, so tried to find a route with decent shade. Headed down Norfolk Road towards Goshen. Did .25 warm-up and then 4 miles @ mp (7:10,7:10,6:56,6:47). Walked for .25 miles and then did 2-more mp (7:13,6:42) before jogging then final 1.75 home- 8 miles total.

Got back out after dinner, still humid, but got in another 8 miles while my wife accompanied me by bike- kept around an 8:40 pace and then ran mile 7 in 5:46...did very slow "cooldown" for mile 8.

Nike Lunar Glides 2 Miles: 16.00

Weight: 0.00

Comments(2)

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
59.40	9.00	5.50	2.00	75.90

Saucony Mirage (red/black) Miles: 35.90	Barefoot Miles: 1.00	Tangent 4 (2) Miles: 6.00	Tangent 4 ('11) Miles: 7.00	Nike Lunar Glides 2 Miles: 26.00

Weight: 0.00

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