sub-3 or blow-up trying

December 21, 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

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	24.00	Month:	90.00	Year:	1425.00
Barefoot Lifetime Miles:						114.25
K12- Black Lifetime Miles:						401.00
Kinvara 13 (blue 1) Lifetime Miles:						341.00
Kinvara 13 (blue 2) Lifetime Miles:						366.00
Kinvara 14 Neon Lifetime Miles:						388.00
Kinvara 14/teal Lifetime Miles:						520.50
Kinvara Blue/red Lifetime Miles:						377.00
Kinvara 15 (blue/grey) Lifetime Miles:						238.50
Kinvara 14 Green Lifetime Miles:						280.00

Fri, Oct 24, 2008

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

Did weight work-out at the gym...legs for the first time in over a month. I'll feel it tomorrow. Next taper, I'll wait 10-days or so before race to cut out the leg work. I was cautious this time, but think I will benefit from the extra strength work next go round for the Boston hills. One hour of weights + 4 miles on the treadmill. Kept a 9 min pace, but worked my way up with incline. Plan on plenty of hill-work-outs over the next 4-5 months. All road races chosen will be the most challenging (w/hills). Plan on a 10-12 miler tomorrow.

Trigons- 16 miles

Weight: 0.00

Comments

From jon_c on Fri, Oct 24, 2008 at 12:27:53

Do you have a set workout for legs (i.e 3 sets of squats, etc.)?

From RivertonPaul on Fri, Oct 24, 2008 at 12:28:01

Good idea to work in some incline. I need to work on holding pace uphill myself. Do the the treadmills at your gym also have a decline feature? If they do, you can get some excellent downhill training in as well.

From rockness18 on Fri, Oct 24, 2008 at 14:10:54

Jon,

I do the basic nautilus equiptment- 3 sets of 10-12, free weight squats (deep)- 3x10 (be careful, not a good idea if the technique is wrong), calf raises, and a little bit of bicycle. My routine is 2x per week- one day a little more intense than the other. Also, I've found if time's an issue, just do 1 or 2 sets for a total work-out of 15-20 minutes.

Paul, I wish our treadmills had the decline feature, but they don't. Fortunately I live in a very hilly area, yet winter is approaching rapidly.

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