sub-3 or blow-up trying

January 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: 29.00 Month: 57.00 Year: 675.00
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: 388.00
Kinvara 14/teal Lifetime Miles: 416.00
Kinvara Blue/red Lifetime Miles: 263.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
108.6021.5018.509.40158.00
Saucony Rides (yellow) Miles: 15.00Wave Inspire 6 Miles: 79.00Tangent 4 (blue) Miles: 64.00
Weight: 182.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles on TM today.  It's been a pretty crazy week- got caught up with doctrinal work, so couldn't squeeze any time in since last Thursday. 

Saucony Rides (yellow) Miles: 10.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles on TM.

Wave Inspire 6 Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles on TM.

Saucony Rides (yellow) Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.006.000.008.00

20 minutes weights + 8 miles on TM, including 2 x 3 miles @ 6min pace.  One last week of intensive class time for doctorate program and things will settle a bit for a couple of months.  Just trying to sneak in enough running to not completely lose everything. 

Tangent 4 (blue) Miles: 8.00
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles on the TM.

Wave Inspire 6 Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles on the TM + 30 min weights.

Tangent 4 (blue) Miles: 4.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.501.500.008.00

8 mile progressive run on the TM, working down to 6min pace at the end.  8 miles total @ 7:09 pace. 

Wave Inspire 6 Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.007.000.000.008.00

Ran 8 miles on the TM- the first one in 9min and then progressively worked my way to a 6min pace for almost the last half mile.  8 miles total in 57:45 (7:13 pace).

Wave Inspire 6 Miles: 8.00
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.100.000.001.906.00

6 miles on the TM, including 20min of 5:45 pace every other minute. 

Tangent 4 (blue) Miles: 6.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.005.000.008.00

10 minutes with weights and then 8 miles on the TM:  3 mile warm-up and then 5 miles in 30 minutes.  With mileage down, my weight has gone up a bit (182 lbs), yet so has my speed. 

Tangent 4 (blue) Miles: 8.00
Weight: 182.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.005.000.000.007.00

Ice storm!  TM:  2-mile warm-up and then 5 miles @ 6:31 pace. 

Tangent 4 (blue) Miles: 7.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.003.509.00

TM:  4 mile warm-up/build-up and then 10 x 2min intervals @ 5:30 pace (2min jog in between).  9 miles total. 

Tangent 4 (blue) Miles: 9.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.000.000.008.00

Did 10-minutes on weights and then ran 8 miles on the TM:  2 warm-up, 4 @ mp (6:58, 6:58, 6:53, 6:53) and then 2-mile cooldown.  Slowly working my way back up in mileage.  Hope to get through this cold stuff and outdoors within the next week or two. 

Wave Inspire 6 Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

10 minutes of leg-work and then 8 miles on the TM @ 8:10 pace. 

Wave Inspire 6 Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles on the TM @ 8min pace.

Wave Inspire 6 Miles: 9.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.001.000.004.009.00

10 degrees out, so yet another TM workout...

- 3 mile warm-up

- 8 x 800 @ 5:30 pace (.25 between sets)

9 miles total. 

Tangent 4 (blue) Miles: 9.00
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

20 min weights + 9 miles on the TM @ 9min pace.

Wave Inspire 6 Miles: 9.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

TM workout:  1 mile warm-up and then 8 @ 8min pace.

Wave Inspire 6 Miles: 9.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

20 minutes weights + 4 easy miles on the TM.

Tangent 4 (blue) Miles: 4.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.006.000.009.00

TM:  3 miles warm-up and then 2 x 3miles @ 6min pace. 

Tangent 4 (blue) Miles: 9.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles @ 8min pace on TM. 

Wave Inspire 6 Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
108.6021.5018.509.40158.00
Saucony Rides (yellow) Miles: 15.00Wave Inspire 6 Miles: 79.00Tangent 4 (blue) Miles: 64.00
Weight: 182.00
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