sub-3 or blow-up trying

February 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: 0.00 Month: 13.00 Year: 1626.25
Barefoot Lifetime Miles: 114.25
K12- Black Lifetime Miles: 401.00
Kinvara 13 (blue 1) Lifetime Miles: 279.00
Kinvara 13 (blue 2) Lifetime Miles: 298.00
Kinvara 14 Neon Lifetime Miles: 370.00
Kinvara 14/teal Lifetime Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
195.7015.5025.502.25238.95
Saucony Rider (blue) Miles: 13.35Brooks Launch Miles: 62.25Nike Lunar Glides 2 Miles: 4.40Brooks Launch (2) Miles: 51.70Asics Dc-racer Miles: 34.80Brooks Adrenaline Miles: 72.45
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.350.000.000.0010.35

I took 8 days off to see if it would help my creaky achillles.  They feel fine up until 7-8 miles...actually for about an hour (regardless of speed) and then begin to get sore.  Took time off, ran with my wife today and after about 7.5 miles could begin to feel them.  Nothing huge, just begin to feel sore, lose spring (slow down), and within showering and dressing they feel ok again.  Went 10.35 and then called it quits.  I'll keep my running routine, but have lowered expectations for Boston this Spring.  15 and 20 milers are out of the question for training at this stage.  Will probably just plug along with 6-8 miles runs that don't seem to bother me much and wait until my body adjusts before building up mileage. 

Saucony Rider (blue) Miles: 10.35
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Weights + 5 miles on the TM.

Brooks Launch Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.050.000.000.009.05

Ran a nice slow jog with my two oldest- 4.65 miles.  Had to get back for SB party. 

Another 4.4 miles on the TM @ 8min pace.

Nike Lunar Glides 2 Miles: 4.40Brooks Launch (2) Miles: 4.65
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.750.000.002.259.00

Weights + 5miles on TM @ 8:41 pace.

Evening TM: 2 x 400 @ 6min pace, 2 x 800 @ 6min pace, 1 x 1200 @ 6min pace + cooldown- 4 miles total.

Asics Dc-racer Miles: 4.00Brooks Launch Miles: 5.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Ran 5 miles w/my 2nd oldest daughter.

Later lifted weights + 4 miles on TM. 

Brooks Launch Miles: 4.00Brooks Launch (2) Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.002.000.009.00

Ran 6 miles at the gym on TM- did 4 x 800 @ 6min pace. 

Jogged 3 on TM  at home in the evening.

Saucony Rider (blue) Miles: 3.00Brooks Launch Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.850.000.000.007.85

Ran 7.8 miles outdoors- first 3 @ 8min pace, second 3 on trails @ 9:20 pace, and the jogged the final bit home on the streets.  Achilles felt fine until about half way through mile 7.  Think I'll skip Boston this year and slowly develop a broad base of 2x a day (4-6 miles each), an occasional long run (8 or longer), and small spurts of speedwork.  Right now I can handle 50-60 mile weeks pain-free (unless I run over 7-8 miles), so I'll start there and build slowly. 

Brooks Launch (2) Miles: 7.85
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.001.500.006.00

Lifted weights and then did 6-miles on TM:  4 miles @ 9min pace and then 2 x 1200 @ 6min pace (.25 between sets)- 6 miles total. 

Brooks Launch Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.003.000.009.00

My decrease in mileage and increase in weightlifting is causing me to "blow up" in the gym- did 3 x 5 with 225lbs yesterday on the benchpress.  Also, did 4 x 10 w/225lbs on bar with deep squats today.  This may not be a bad thing as I rebuild strength and shift focus for a few months.  Hopefully as I heal, I will be able to return with renewed energy and drive.  I'll drop the weight (and weightlifting) in the late Spring as I gradually shift back to distance running. 

Did 4-miles @ 9:20 pace on the gym TM.  Witnessed by wife and 2 daughters run a 5-mile Valentine's day run.  My oldest daughter finished 7 seconds behind her school's fastest cross-country runner.  She was consistently a minute or two behind this same girl during the Fall season (1.9 mile runs), inched to 40 seconds behind her in a 5k at Christmas, and came very close to beating her on the 5-miler (had the lead until the final 1/4 mile kick)- ended up 3rd place for her age group and very encourage.  My second oldest (7th grade) ran a decent time as well (under 45 minutes for 5 miles at age 12).  My wife dressed up as cupid and finished 3rd in our family.  As you can see, I was a proud dad today. 

5 more on the TM at home, including 3 x 1 mile @ 6min pace

 

Asics Dc-racer Miles: 5.00Brooks Launch Miles: 4.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.007.000.000.009.00

Quick run before evening meeting.  TM run:  1-mile warm-up, 7 miles @ mp (6:58,6:53,6:48,6:44,6:39,6:35,6:31), and then 1-mile cooldown- 9 miles total. 

Asics Dc-racer Miles: 9.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

40 degrees- able to get outside and do 4 on road and 4.5 through the woods (no snow in the woods this year).  8.5 miles total. 

Brooks Launch (2) Miles: 8.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.001.000.008.00

Weights at the gym + 4 on the TM.

 

Another 4 on the TM in basement, including 4 x 400 @ 6min pace.

Asics Dc-racer Miles: 4.00Brooks Launch Miles: 4.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.003.500.009.00

9 miles on basement TM, including 7 x 400 @ 6min pace. 

Brooks Launch (2) Miles: 9.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.203.000.000.0011.20

Broke open a new pair of Brooks Adrenaline...for the past year I have kept mostly 10 ounce and lighter shoes, but am giving up on the minimalist experiment.  My achilles are always on the verge of pain, but usually not until mile 7 or 8.  We'll see if a "plush" shoe (11.4 ounces) thrown into the mix will help me return to a distance runner.  My speed, relatively speaking, has been fine.  I just can't run over 10 miles at a time anymore. 

First run- 6.2 miles outside with my wife using the new adrenalines.

Second run- 5 miles at the gym TM, including a 3-mile slow mp run (7:30,7:24,7:18).

Brooks Launch Miles: 5.00Brooks Adrenaline Miles: 6.20
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ran 7.25 miles with my wife- 5 of them on trails and then did 2.75 on the TM as well as 45-minutes weights.

Brooks Launch Miles: 2.75Brooks Adrenaline Miles: 7.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Ran 5.5 miles with Ed.

Brooks Launch (2) Miles: 5.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.001.500.0014.00

Ran 10-miles @ 9min pace in windy, near freezing weather.  Achilles stiff part way through mile 8, so slowed it down a bit. 

Got an extra 4 in on the TM this evening- 2 warm-up, 1.5 @ 6min pace, and then .5 cooldown. 

Asics Dc-racer Miles: 4.00Brooks Adrenaline Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ran an easy 10 outside from the gym.

Brooks Adrenaline Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Ran an easy 8- 5 with my daughter.

Brooks Adrenaline Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.001.000.0010.00

Ran 6.2 miles with Ed and his daughter.

Later ran 3.8 on the TM- including 4 x 400 @ 6 min pace. 

Asics Dc-racer Miles: 3.80Brooks Launch (2) Miles: 6.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.002.006.000.0014.00

3-mile warm-up on TM @ the gym and then 6miles @ 6:27 pace (3mile, 2min break, 1.5 mile, 2min break, 1.5 miles)- 9 total.

5 more miles on TM w/2 @ 7:30 pace. 

Brooks Launch Miles: 9.00Brooks Adrenaline Miles: 5.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Lifted weights and then did 4.5 miles on the TM.  Could have done a second run to put me over the 70 mile mark for the first time in ions, but thought better against it.  Trying to be patient in my return to full health.  My 66 miles this week was "comfortable" rather than pushing my limits.  Perhaps next week will break the 70 barrier- I'll take what feels right. 

Brooks Launch Miles: 4.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles outside- the first 7 @ 8:25 pace and then veered into the woods.  Final mile back on the road and slow. 

Brooks Adrenaline Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.501.502.000.0010.00

5 miles on TM right before dinner, including 1.5 @ 7min pace.

5 miles mid-evening, including 4 x 400 @ 6min pace. 

Asics Dc-racer 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

Ran 10-miles outside.

Brooks Adrenaline Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.002.004.000.0013.00

7-miles on TM @ gym, including 4 miles @ 6:27 pace.

6-miles on home TM, including 2 @ 7:24 pace.

Brooks Launch Miles: 7.00Brooks Adrenaline Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
195.7015.5025.502.25238.95
Saucony Rider (blue) Miles: 13.35Brooks Launch Miles: 62.25Nike Lunar Glides 2 Miles: 4.40Brooks Launch (2) Miles: 51.70Asics Dc-racer Miles: 34.80Brooks Adrenaline Miles: 72.45
Weight: 0.00
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