sub-3 or blow-up trying

Week starting Sep 18, 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

 

 
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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
42.2015.508.001.5067.20
Barefoot Miles: 1.00Saucony ProdGrid Kinvara Miles: 6.50New Balance 1190 Miles: 9.50Saucony Rider (blue) Miles: 45.20Tangent 4 ('11) Miles: 5.00
Weight: 0.00
Sun, Sep 18, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.001.507.50

Ran down to the track w/2 of my girls who rode bikes.  Ran 400 x 4 (79,75,71,70)- felt good about pushing the pace a bit just one day after a 18 miler.  Followed up w/running 100 x 8 on the soccer field w/bare feet.  Ran back home for 7.5 miles total. 

Barefoot Miles: 1.00Saucony ProdGrid Kinvara Miles: 6.50
Weight: 0.00
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Mon, Sep 19, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.008.000.009.50

Ran 9.5 miles through the hills- 1st four at threshold pace (6:39,6:54,7:10,6:31), jogged .5 miles, ran another 4 TP (6:54,6:32,6:37,6:24) and then jogged the final mile home. 

New Balance 1190 Miles: 9.50
Weight: 0.00
Comments(3)
Tue, Sep 20, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.503.000.000.0012.50

Ran the "Pie Hill Course"- started off by running miles 1-7 @ 8:20 pace, then ran miles 8-10 @ 7:01 pace, and crawled the final 2.5 @ a very slow pace- 12.5 miles total.

Saucony Rider (blue) Miles: 12.50
Weight: 0.00
Add Comment
Wed, Sep 21, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.000.000.006.10

6.1 miles w/my wife at a 9:30 pace.

Saucony Rider (blue) Miles: 6.10
Weight: 0.00
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Thu, Sep 22, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.001.000.000.005.00

Not much time to run today, so did 15 minutes weights @ gym + 5 miles on TM- mile 4 @ 6:53 pace. 

Tangent 4 ('11) Miles: 5.00
Weight: 0.00
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Fri, Sep 23, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

My wife's b-day today, so ran 7.1 miles w/her at just over 9min pace and then went to Cheesecake Factory w/family. 

Saucony Rider (blue) Miles: 7.10
Weight: 0.00
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Sat, Sep 24, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.0011.500.000.0019.50

Planned to run a 1/2 marathon today, but it was warm and real muggy.  Decided not to waste my $$ on a crash and burn and get in a long run instead.  Started my run @ slow mp and held it for 8.5 miles (7:15 pace)- jogged another 1.5 slowly to the track, wrung out my shirt, socks, and insert to shoe (real squishy) and proceeded to do 4 more miles on the track (7:15,7:16,8:30,7:17).  Was feeling fairly depleted, yet wanted to get a few more miles in- jogged a loop @ a slow pace 9:30ish (crawled the last mile) for 19.5 miles total.  Solid workout for an extremely humid day. 

Saucony Rider (blue) Miles: 19.50
Weight: 0.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
42.2015.508.001.5067.20
Barefoot Miles: 1.00Saucony ProdGrid Kinvara Miles: 6.50New Balance 1190 Miles: 9.50Saucony Rider (blue) Miles: 45.20Tangent 4 ('11) Miles: 5.00
Weight: 0.00
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