sub-3 or blow-up trying

April 19, 2024

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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
Thu, Oct 23, 2008
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Cool, crisp day.  I've been running quite conservatively for a month now, including the marathon.  Not much speed, rather keeping fast days close to that 7:05/7:10 pace.  Today decided to cut loose just a little bit.  Nothing real fast, but still stretch it just a bit.  Ran 9 miles in 1:00:35 (6:43 pace)- mile 9 was the flattest stretch timed at 6:33.  Did a cool down for mile 10.  Legs felt great...plan to begin speed work either this weekend or early next week.  Start with 100 meter sprints week #1 and gradually work my way up to a 5k (100, 200, 400, 800, 1mile, 2mile, 5k).  This will take up my next 7 weeks- 2x per week.  Hope by the end of this stretch to have improved my 19:09 5k pr...we'll see.  If so, would love to break 18 minutes by next Spring.

Trigons- 12 miles (feel really plush)

 

Weight: 0.00
Comments
From jtshad on Thu, Oct 23, 2008 at 17:49:09

Great run, good to see you recovering from the marathon!

I love the Trigons as trainers, good feel and good durability.

Have a great weekend.

From rockness18 on Thu, Oct 23, 2008 at 17:52:44

thanks...I was going to take the week off, but I feel too good. The only reason I got these shoes were they were on sale (like $60) and I'm beginning to really like them.

From wheakory on Thu, Oct 23, 2008 at 18:12:03

I would start your speed work next week to start the training off. I would do a long run this weekend. Just my thoughts. Very good work out and speed. Your will going to excel in your training.

From rockness18 on Thu, Oct 23, 2008 at 20:32:45

Kory, thanks for the advice. You're right...I'll wait until next week to begin speed work. By the way, if the report doesn't show up in the newspaper, you should give a call in to the police department.

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