sub-3 or blow-up trying

April 18, 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

Tue, Jan 27, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.00	6.00	0.00	0.00	9.00

TM workout today. Felt pretty good so tried to get in some 1-mile repeats. Did all 6 @ 5:45 pace and a 1% incline...

1.5 mile warm-up

Mile 1: Felt good (.25 recovery)

Mile 2: Knew I had a shot at getting the whole workout in (.25 recovery)

Mile 3: Easiest mile thus far...needed quick potty break (rushed to bathroom)

Mile 4: Jumped right into this one...hardest of the bunch (.25 recovery)

Mile 5: Braced for a struggle, but not too difficult (.25 recovery)

Mile 6: Worked hard, kept good form, felt great to finish (.50 cooldown)

Ran 9 miles total. Felt like the speed really got the blood flowing nicely through my system. Really trying to keep a balanced workout schedule. Finished by doing 20 minutes leg work + squats. Felt great!

Weight: 179 lbs (good diet past 24 hours)

Trigons (2) Miles: 9.00

Weight: 0.00

Comments

From Brian on Tue, Jan 27, 2009 at 20:15:26

Great speedwork....you are an inspiration... my goal this year is to get a BQ....I'm working on getting a good base ...any suggestions.

From rockness18 on Tue, Jan 27, 2009 at 21:04:25

Brian,

Thanks. First, taking a look at your blog, you've come a long way...very impressive. Your first marathon was much stronger than mine. With continued dedication and work, your BQ aspiration does seem to be attainable. It looks as though some of your lifestyle changes have made a big difference in your running. Diet has been key for me.

At this stage, keep building your base. Consistency is huge. Work towards consistently running 5-6 days a week and make sure to build up the mileage very gradually.

Initially I didn't start any "speed work" until I was comfortably running 50-60 miles per/week. Once the mileage is comfortable, add a day of running mile repeats or "tempo runs". I learned how to do this by reading blogs of folks who are faster than me (take advantage of the "discussion forum" to gain insight. If one day of "speed work" gets manageable, add a second. Also, "recovery days" are huge. You should rarely, if ever, run two fast days in a row.

Finally, learn your own limitations and always be ready to adapt. There are days I set out to run fast, but change my workout due to stiff legs or a lack of energy. There's nothing wrong with shortening a workout or slowing it down-you'll benefit from it the next day. Notice lots of the aggressive runners on this blog get injured. Injuries can be avoidable.

Brian, I really feel if the desire and dedication is there, you'll eventually reach your goal. Maybe this year, but if not, continued patience and perseverance will get you there. Good luck and look forward to seeing your progress!

From Brian on Tue, Jan 27, 2009 at 22:24:31

Thanks so much for your advice....I agree on concentrating to build a solid base and doing it gradually....its been a past problem for me trying and put too many miles in on a week were I felt good...and then the following week I had to decrease my mileage considerably, so now I'm trying to increase my mileage by about 10% per week to the point were I am running a consistent 50 miles a week. At that point, i will take your advice and incorporate some speed work into my training.

Good luck in Boston...and thanks again!

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