sub-3 or blow-up trying

April 24, 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:	0.00	Month:	33.00	Year:	424.00
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:						334.00
Kinvara Blue/red Lifetime Miles:						98.00

Thu, Jan 22, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.25	0.00	0.00	0.00	11.25

Ran the same route I did about two weeks ago up to Morris w/one really strong hill. Legs were a little stiff from squats yesterday, but was still able to give a good firm effort. Did a one mile warm-up and then broke it into two 5-mile runs with a 2-minute break in the middle.

1st 5 miles: 35:47/7:09 pace (mile 1 was flat/6:33...think this is a pr for this particular route...ran it 2 weeks ago in 36:39)

2nd 5 miles: 35:10/7:02 pace (mile 10 was flat/6:23...glad to have a negative split...both directions are challenging)

Overall, very pleased with the run. The hill always ruins my overall pace, yet most of the mileage was in the 6:30-6:55 range. Once I can run the first half under 35 minutes I will feel a major breakthrough.

Ran 11.25 overall

Weight: 178.5 lbs (last 24-hours of eating has been very healthy)

Goal Weight: 170 lbs

Trigons (2) Miles: 11.25

Weight: 0.00

Comments

From Robert on Thu, Jan 22, 2009 at 17:57:33

You're running strong. I always felt the lighter weight made a big difference on the hills, but not so much on flat ground or intervals.

From rockness18 on Thu, Jan 22, 2009 at 18:04:54

Interesting...I've noticed in road races I pass alot of folks going downhill and get passed quite a bit going uphill. Something I really need to work on and I think I'm starting to improve.

Do you have a most comfortable weight for running? I lost 25-30 lbs quick and have maintained for a few months. Could easily drop more, but it takes so much discipline (I love good food). I'm one of those people who could easily gain 10 lbs while putting in 70 mile weeks.

From Robert on Thu, Jan 22, 2009 at 18:19:26

You have the right idea. Something in the low 170s works well for me. I've tried to go below that (160-165 goal), but my body was resistant. Speed work was suffering, I became more light headed during the day, poor sleep quality, crabby around the house, and other negative indicators. Looking back, some of it could have been poor fuel timing (food quality was very good), but I felt like I was slowly declining. Probably the reason experts recommend weight loss in the off season. Easier said than done though. I would like to give it another shot, but just like you, I really need to tighten the screws if I want to go lower.

From SMALLY on Thu, Jan 22, 2009 at 22:01:51

Jealous of your miles logged this week, feeling guilty this week. Lots of short power runs so I am hoping to run at least three 10 mile runs in a row to finish off the week. If you look at the 2:50 program at week 8 the LT run is crazy this will be the first scheduled run in this program that I will not be able to meet. I will try and modifiy somehow but the weather is really cold once again for the weekend.

I am really impressed with your progress.

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