sub-3 or blow-up trying

November 08, 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:	17.00	Month:	29.00	Year:	1233.00
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:						509.50
Kinvara Blue/red Lifetime Miles:						377.00
Kinvara 15 (blue/grey) Lifetime Miles:						184.50
Kinvara 14 Green Lifetime Miles:						153.00

Fri, May 15, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
20.00	0.00	0.00	0.00	20.00

Dropped down a 20-miler today. Not all that impressive time-wise. Kept around an 8:30 pace for most of the run. Started on the street through hills, then stopped to drink a 32-ounce gatorade planted at mile 12. Ran the next 7.5 miles in the woods- more forgiving on the feet and about 10 degrees cooler (it was mid to high 70's today). Finished the final .5 on the road to get back to the gym.

Also did 25 minutes of upperbody weights.

Trigons (3) Miles: 20.00

Weight: 0.00

Comments

From Robert on Fri, May 15, 2009 at 21:07:44 from 71.32.163.35

Awesome. Don't fret over pace, it's the distance that counts. Leave the watch at home and simply enjoy yourself.

From rattletrap on Fri, May 15, 2009 at 21:31:14 from 24.19.93.139

Nice pace in the heat. I still have the luxury of running in very cool temps 40-50 in the mornings. That's a good idea planting some gatorade in the woods. I need to find a place to stash some on my long runs. I usually need to down a couple 32 ouncers when I get home after a long one. It's probably not good to let myself get so dehydrated.

From rockness18 on Fri, May 15, 2009 at 22:00:49 from 75.9.135.162

Robert, thanks...I'm experimenting in this next phase of training. Over the winter I hated doing speed work in the cold, so I focussed on long mp runs on the weekends. Did a couple 18-milers at projected mp and a couple 20-milers close to mp. Made me a little more sluggish during the week. This go round, I'm toning down the pace on long runs and running more threshold pace miles during the week and will mix in some VO2max. I want to get faster. BTW-1:18 is quite an ambitious goal for a 20k- I'll be rooting for you.

Mike, it wasn't an ideal time for me to run, but I'm trying to acclimate myself to heat in time for our community's 7 mile road race. It's always the second weekend in June at 1pm. People usually drop like flies due to the heat and the final mile finish (9% grade hill on mile 7). I'm big for a runner, so would never survive this time of year without stashing gatorade. It helps tremendously.

From rattletrap on Sat, May 16, 2009 at 00:05:07 from 70.192.145.174

9% grade?! That's my kind of race :)

From JimF on Sat, May 16, 2009 at 10:53:02 from 67.173.26.217

Nice job on the 20-miler. I like your plan on the long runs and mixing in the faster stuff during the week. I'm with you on the trying to get faster.

From rockness18 on Sat, May 16, 2009 at 13:32:46 from 75.9.135.162

Mike, yes...9%..."Gallows Lane" was listed this past year by Runner's World as a top 10 challenging hill for US road races. Bill Rodgers (multiple Boston marathon winner) ranked this hill as at the top of his most challenging racing hills. It is pretty crazy (mostly due to time of day and place within the race).

Jim, thanks. We'll see how things go.

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