sub-3 or blow-up trying

Week starting Dec 13, 2009

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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: 5.00 Year: 435.00
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: 109.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
29.350.000.0011.5040.85
Tangent 3 (3) Miles: 23.85Tangent 3 (4) Miles: 17.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.350.000.001.005.35

Ran TM @ 9min pace with 4x400 @ 6min pace.

Tangent 3 (3) Miles: 5.35
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.002.006.00

This is the first day in which I felt I was turning a corner with the achilles.  I've not been pushing it, but have been throwing in a tad bit of "speed" to test things out.  Did 6 miles on the TM, including 4 x 800 @ 6min pace.  Staying inside, keeping patient, and remaining positive!

Tangent 3 (4) Miles: 6.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.002.006.50

6.5 on TM, including 2 x 1200 @ 6 min pace + 400 @ 6min pace to finish.  Also, did 5 sets of squats on free weights.

Tangent 3 (4) Miles: 6.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.002.507.00

7 miles on the TM, including 2x1 mile @ 6min pace + completed run w/final 800 @ 6min pace. 

Tangent 3 (3) Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

4.5 on TM + 20 min. weights.

Tangent 3 (4) Miles: 4.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.002.506.50

Afternoon:  6.5 on TM, including 2x2000 @ 6min pace.

Tangent 3 (3) Miles: 6.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.001.505.00

TM- 3 miles progressive warm-up (9min up to 6:30min/pace) and then held 6 min/pace for 1.5 miles, followed by .5 mile "cooldown". 

Tangent 3 (3) Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
29.350.000.0011.5040.85
Tangent 3 (3) Miles: 23.85Tangent 3 (4) Miles: 17.00
Weight: 0.00
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