sub-3 or blow-up trying

Virtual 5k

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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: 115.00 Year: 580.00
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: 382.00
Kinvara Blue/red Lifetime Miles: 206.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
121.9015.0040.100.00177.00
Kinvara 10/black Miles: 48.00Kinvara 10 Silver Miles: 57.00Kinvara 11 (yellow) Miles: 7.00Kinvara 11/blue Miles: 65.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy.

Kinvara 10/black Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.000.007.00

1 mile warmup, 3 firm (6:50,6:42,6:49), and then 3 slow.

Kinvara 10/black Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.006.000.007.00

.5 warmup, 6 firm (7:00,6:49,6:48,7:14,7:07,6:42), and the .5 colldown.

Kinvara 10 Silver Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.000.000.007.00

7 miles, including 3 firm (7:08,7:08,7:06).

Kinvara 10/black Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles easy. 

Kinvara 10 Silver Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles easy. 

Kinvara 10/black Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles easy. 

Kinvara 11 (yellow) Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.006.000.007.00

.5 warm-up, 6 @ 6:58 pace, and the .5 cooldown. 

Kinvara 10 Silver Miles: 7.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.000.007.00

1 mile warm-up, 3 firm (6:38,6:33,6:27) and then 3 home slowly. Hope to shoot for a sub-20min 5k soon (haven't done this since 2013). 

Kinvara 11/blue Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.000.000.008.00

1 mile warm-up, 4 firm (29:55), and then 3 back home slowly. 

Kinvara 10 Silver Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.002.000.006.00

1 mile warmup, 2 hard (6:32,6:17), and then 3 slowly home

Kinvara 11/blue Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles easy. 

Kinvara 10/black Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles, 7 of them at about an 8:30 pace. 

Kinvara 11/blue Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.005.000.007.00

1 mile warmup, 3 firm (7:08,6:53,6:47), .5 slow, 2 firm (6:54,6:35), and then. 5 cooldown.

Kinvara 10 Silver Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.000.007.00

1 mile warmup, 3 firm (6:39,6:30,6:20), and then 3 home slowly. I almost stetched it out to 3.1 to see if I could break a 20min 5k for the first time in 8 years. I think I'm there, having run on somewhat tired legs. Hopefully I can achieve this at some point this Spring. Meanwhile, just trying stay consistent. Winter is not my favorite time for running. 

Kinvara 11/blue Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.001.002.000.007.00

1 mile warm-up, 3 firm (7:26,7:13,6:35), and then 3 home slowly. 

Kinvara 10 Silver Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy. 

Kinvara 10/black Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.002.000.006.00

1 mile warmup, 2 firm (6:26,6:13), and then 3 home slowly. 

Kinvara 11/blue Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM- 6 miles easy. 

PM- 6 miles easy. 

Kinvara 10/black Miles: 6.00Kinvara 10 Silver Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.005.000.007.00

1 mile slow, 5 firm @ 6:47 pace, and then 1 cooldown. 

Kinvara 11/blue Miles: 7.00
Weight: 0.00
Add Comment
Race: Virtual 5k (3.1 Miles) 00:19:48
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.900.003.100.007.00

Ran a 5k on my own in 19:48. This is the first time I've broken 20min since August 17th, 2013. Ran mile 1 in 6:29, mile 2 in 6:18, decided to push it at this point for a full 3.1 and did mile 3 in 6:25, and did a final burst @ 5:56 for the last .1 mile.

First sub-20 as a 50-year-old. May run a Half Marathon in March. Hope to get a steady 6 weeks in before then. 

(This was actually on the 28th, but I don't want to change the post)

Kinvara 11/blue Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.000.000.008.00

.5 warm-up, 4 @ 7:20 pace, and then 3.5 slowly. 

Kinvara 10 Silver Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

2 + 8 slowly. 

Kinvara 10/black Miles: 2.00Kinvara 11/blue Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.000.000.007.00

7 miles, 3 of them @ 7:15 pace. 

Kinvara 11/blue Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
121.9015.0040.100.00177.00
Kinvara 10/black Miles: 48.00Kinvara 10 Silver Miles: 57.00Kinvara 11 (yellow) Miles: 7.00Kinvara 11/blue Miles: 65.00
Weight: 0.00
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