sub-3 or blow-up trying

January 2012

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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: 13.00 Month: 70.00 Year: 688.00
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: 423.00
Kinvara Blue/red Lifetime Miles: 269.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
154.7542.0011.000.00207.75
Brooks Launch (2) Miles: 118.50Brooks Launch Miles: 39.25Asics Dc-racer Miles: 44.75Saucony ProdGrid Kinvara Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Ran 6.5 miles on the TM- happy new year!

Brooks Launch (2) Miles: 6.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.609.000.000.0013.60

Got outside today and was hoping to push it a tad.  It was low 30's and a few snow flurries here and there.  Winds were 15-25, so it felt quite brisk.  I put on shorts, gloves, hat, and a couple layers.  Started with a .5 warm-up and knew it would be a challenge today- felt a bit sluggish (holiday eating).  Decided to do the dreaded "Pie Hill" course and break it into managable segments.  Started with a 3-mile tempo (7:21,7:02,6:47).  Jogged a mile and then moved into a second 3-mile tempo (7:13,7:06,6:39), jogged a mile and decided to go for a 3rd tempo (7:01,7:08,6:40).  Jogged the rest of the way for 13.6 miles total.  Hope to become more consistent mid-week and up the mileage a bit to gradually get back into a marathon mode. 

Brooks Launch (2) Miles: 13.60
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Leg workout + 5 miles on the TM (9min pace)...hoping to get an evening 5 and improve my daily consistency. 

5 more on the TM @ night- 8:41 pace. 

Brooks Launch Miles: 5.00Brooks Launch (2) Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Was just able to get outside before it became dark and ran 7 miles in 20 degrees @ 8:25 pace.  Upon returning home, jumped on the TM and put in an extra 3 (8:50 pace)- 10 miles total. 

Brooks Launch (2) Miles: 10.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.004.000.000.007.00

Ran late in the evening on the TM:  3-mile warm-up and 4 mp (7:03,6:58,6:53,6:48)- 7 total. 

Brooks Launch Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ran 7 miles w/my wife and oldest daughter @ about a 9:20 pace and then ran 2-miles w/my 2nd oldest (8:43,8:19) and then jogged an extra on my own for 10 miles total. 

Brooks Launch (2) Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.006.000.008.00

Went to the gym and did a TM workout:  2-mile warm-up and then 6 miles at threshold pace (6:27,6:27,6:22,6:22,6:18,6:18).  The last two made me uncomfortable which is good...I've been needing to push myself just a bit more.  By the time I was done it looked as though I had jumped into a swimming pool.  The fellow next in line said, "Holy ****!"  Anyway, changed clothes and did 20-minutes of legwork and feel good about the workout. 

Asics Dc-racer Miles: 8.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.400.000.000.0012.40

Ran 7.4 miles with my wife and then threw in another 5miles on the TM in the evening (7:47 pace)- 12.4 total. 

Brooks Launch (2) Miles: 12.40
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

I'm reduced to 2 weeks on a hotel TM...classes during the day to work towards a doctorate...it's dark by the time class is out- 5 miles today.

Brooks Launch Miles: 5.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles on hotel TM @ 8:49 pace. 

Brooks Launch (2) Miles: 9.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.005.000.000.008.00

Hotel TM- 3-mile warm-up and then 5 @mp (7:03,6:58,6:53,7:03,6:58)- 8 total.

Asics Dc-racer Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

2 TM runs today:  3.25 miles + 7.75 miles- 11 total.

Brooks Launch Miles: 3.25Brooks Launch (2) Miles: 7.75
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles on the hotel TM.

Brooks Launch (2) Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.256.000.000.009.25

Another run on hotel TM:  3-mile warm-up and then 2 x 3 @ mp (6:58,6:53,6:48) 2 min. break (6:53,6:48,6:44)- .25 cooldown for 9.25miles total. 

Asics Dc-racer Miles: 9.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles on hotel TM. 

Brooks Launch Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.005.000.000.0012.00

Doubled up at hotel gym.  5.25 miles early in the day.  6.75 later on, including a 5-mile mp (7:03,6:58,6:53,6:58,6:53)- 12 miles total.

Asics Dc-racer Miles: 6.75Brooks Launch (2) Miles: 5.25
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.003.000.000.006.00

6 miles on hotel TM:  3-mile warm-up and then 3 @ mp (7:03,6:58,6:53).

Brooks Launch Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.002.000.000.008.00

3 miles + 5 miles later in the day- last 2 miles @ mp (6:48,6:44)- 8 miles total.

Asics Dc-racer Miles: 5.00Brooks Launch (2) Miles: 3.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

rest.

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy miles at the gym + 30 minutes on weights...finally home and hope to get back into a regular routine. 

Brooks Launch Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.008.000.000.008.00

8-miles @ 7:24 pace on the TM...hope to get a later run in as well.

Brooks Launch (2) Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Outdoors for the first time in 2 weeks.  Mid-20's, so bundled up a bit and did 6 miles w/my wife and an extra 4 on my own. 

Brooks Launch (2) Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.005.000.008.00

Icy rain out, so hit the TM.  3-mile warm-up followed by 5 threshold miles- 6:27 x 3miles, 2-minute rest, and then 6:27 x 2miles- 8 total. 

Asics Dc-racer Miles: 8.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 TM miles + weights.

Saucony ProdGrid Kinvara Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

27 degrees out- decided to bundle waist up and go w/shorts.  Kept an 8:20 pace for 9miles and then slowed down for the final one- 10 total.  I have completely lost endurance, not having run more than 13 or 14 miles in one shot since October. 

Brooks Launch (2) Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
154.7542.0011.000.00207.75
Brooks Launch (2) Miles: 118.50Brooks Launch Miles: 39.25Asics Dc-racer Miles: 44.75Saucony ProdGrid Kinvara Miles: 5.00
Weight: 0.00
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