sub-3 or blow-up trying

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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:	17.00	Month:	29.00	Year:	1233.00
Barefoot Lifetime Miles:						114.25
K12- Black Lifetime Miles:						401.00
Kinvara 13 (blue 1) Lifetime Miles:						341.00
Kinvara 13 (blue 2) Lifetime Miles:						366.00
Kinvara 14 Neon Lifetime Miles:						388.00
Kinvara 14/teal Lifetime Miles:						509.50
Kinvara Blue/red Lifetime Miles:						377.00
Kinvara 15 (blue/grey) Lifetime Miles:						184.50
Kinvara 14 Green Lifetime Miles:						153.00

Wed, Feb 25, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	0.00	0.00	7.00

Quick evening workout on the TM. Mostly done at an 8min pace. Plan to take the next two days off from running...1) To taper for Sat. 2) To put in a light week before pounding the month of March. I'm committed to two "big day" workouts a week throughout March with a minimum of 75-miles per week. The taper for Boston will begin 3-weeks out from race day.

Core-work tomorrow, followed by full-rest on Friday. With a tough course on Saturday, my goal is to keep the pace under 7-minute miles. One guy who ran my same time (3:10) at the Bay State Marathon, ran the upcoming 1/2 marathon last year with a 7:10 pace. A 2:48 Bay State Marathon guy ran the upcoming run at a 6:45 pace. In my mind, a 6:55 pace on this particular course might translate to 3hr marathon pace...we'll see. Regardless, it will be an opportunity for a great work-out.

Trigons (2) Miles: 7.00

Weight: 0.00

Comments

From jtshad on Thu, Feb 26, 2009 at 14:49:17 from 204.134.132.225

Good luck Saturday!

Why a 3 week taper for Boston?

From rockness18 on Thu, Feb 26, 2009 at 15:03:23 from 69.183.232.200

I'm still novice...what do you suggest? I was thinking to peak in the 90's, then 70's,50-60, and then of course the week of. My last planned 20-miler is 4-weeks out.

From Brian on Thu, Feb 26, 2009 at 15:08:32 from 24.57.67.182

Thanks, and good luck this weekend!

From jtshad on Thu, Feb 26, 2009 at 15:41:06 from 204.134.132.225

Dave, when is your peak? If it is 5 weeks out, based on what your are showing that really is not a 3 week taper but rather a traditional 2 week taper. Your plan looks pretty good at a high level.

From rockness18 on Thu, Feb 26, 2009 at 15:58:20 from 69.183.232.200

Jeff,

I guess I'm still learning to speak the language. My peak is 4-5 weeks out, so maybe I really am doing just a 2-week taper.

From JimF on Thu, Feb 26, 2009 at 19:45:40 from 68.46.210.16

Dave and Jeff,

I saw this and thought you might be interested. It is Bill Rodgers talking about how to run the Boston course. Here is the link: http://www.runningtimes.com/Article.aspx?ArticleID=15815.

Good luck this weekend!

From rockness18 on Thu, Feb 26, 2009 at 22:33:08 from 69.183.237.63

Jim

Thanks! I just listened to it and was well worth the time. Living 3 hours from Boston, I've been contemplating doing my final 20-mile run on the course. He seemed to indicate how familiarization can make a difference.

From smally on Fri, Feb 27, 2009 at 16:27:45 from 209.195.85.147

Thanks and run well tomorrow sounds like a great opportunity to improve your pace for Boston, think that during the run.

I really feel I would have had a chance to break 3 hours today, only concern was I had no drink the entire run so my calves were a bit stiff so it would have been a risk.

I am happy because a pb (309)in Boston looks like a strong possibility now.

Regarding tapering, I will run hard until 2 weeks out, I am running a half marathon April 5th I think then will take it easy. I am not big on tapering but then again I am not going to run any weeks over 65 miles where you are. My time won't allow it and I think because I basically don't ever run over 6:52's I can't take many more miles then 60 a week.

Getting excited. Can't find a flight under $575, oh well its Boston.

Have a great weekend.

Todd

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