sub-3 or blow-up trying

March 2014

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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: 30.00 Month: 109.00 Year: 574.00
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: 200.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
115.6044.0012.500.00172.10
Mizuno Wave Inspire 9 (red) Miles: 21.25Brooks Launch/black Miles: 44.00New Balance (blue) Miles: 24.10Asics Dc-racer Miles: 36.50Dc-racers (blue) Miles: 12.00Saucony Triumph 9 Miles: 39.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.503.000.0010.00

still hitting the hotel TM- 5 more miles. 

5 more miles in the evening, the last 3 @6:27 pace. 

Mizuno Wave Inspire 9 (red) Miles: 5.00Brooks Launch/black Miles: 10.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.600.000.000.007.60

7.6 miles @ just over 9min pace through the Litchfield/Goshen hills. 

New Balance (blue) Miles: 7.60
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy miles on the TM + 10 minutes on "Jacob's Ladder" and 1,000 jump ropes. 

Brooks Launch/black Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy miles on TM + 5mins on "Jacob's Ladder." 

Brooks Launch/black Miles: 4.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy miles.

Brooks Launch/black Miles: 4.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy miles, 1,000 jump ropes, and 10 min on Jacob's Ladder. 

Brooks Launch/black Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.753.750.000.007.50

Ran 7.5 miles through steep hills with my oldest 2; the first half @ 8:20ish pace and the second half @ 7:20ish pace.  Did a quick workout in the afternoon w/500 jump ropes and 5 minutes on Jacob's Ladder. 

Asics Dc-racer Miles: 7.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

9.25 miles throught the hills; just over 9min pace. 

Mizuno Wave Inspire 9 (red) Miles: 9.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 easy miles in low 40's

 

New Balance (blue) Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.753.750.000.007.50

Ran 7.5 miles in 57:55 (7:43 pace)- 2nd half of it in 7:20ish pace.

Asics Dc-racer Miles: 7.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 slow miles on gym TM + leg workout and 1,000 steps on Jacob's Ladder (2 x 500; 10min total). 

Brooks Launch/black Miles: 3.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.503.000.005.00

Quick workout on gym TM- progressively worked towards a 6:27 pace and then kept that pace for 3 miles- 5 miles total. 

Dc-racers (blue) Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 easy miles on the TM + weights + 5 minutes on Jacob's Ladder.

Brooks Launch/black Miles: 3.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.004.003.000.007.00

Ran the Litchfield Road Race- 1st half at 7:30ish pace and then picked up to 6:45ish for the last 3. 

Asics Dc-racer Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.006.000.000.007.00

6 miles on TM @ 7:30 pace + cooldown mile- 7 total.

Mizuno Wave Inspire 9 (red) Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles on gym TM + 10min on Jacob's Ladder and 15 min weights.

Brooks Launch/black Miles: 4.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.006.000.000.007.00

Litchfield Road Race course- 1st 6 miles @ 7:05 pace (parts of 2 miles through snow) and 1 mile cooldown.

Asics Dc-racer Miles: 7.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Ran an easy 9.5 miles though hills towards Morris and back.

New Balance (blue) Miles: 9.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.004.003.500.007.50

Ran hills towards Goshen in overall 7:28 pace.  1st half was steady uphill and then rolling the way back. 

Asics Dc-racer Miles: 7.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

I hadn't realized my old, favorite, discontinued shoe was back and has been back for a fairly long time without me noticing- Saucony Triumphs.  Got a new pair in the mail and broke them out for a 9.5 mile run- 36 degrees.  Where are you Spring?

Saucony Triumph 9 Miles: 9.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.504.500.000.008.00

29 degrees- ran 8 miles towards Goshen through the hills.

Saucony Triumph 9 Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.000.000.006.00

6 miles on TM, 4 of them @ 7:30 pace.

Brooks Launch/black Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles on TM.

Saucony Triumph 9 Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy miles on gym TM @ hotel.

Saucony Triumph 9 Miles: 4.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.007.000.000.007.00

Ran Litchfield Road Race course @ 7:25 pace (7miles).  My 14-year-old kept w/me and my 15-year-old finished in 54:30 (7:47 pace). 

Dc-racers (blue) Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.750.000.000.0012.75

Ran the "Pie Hill" course slowly today- 12.75 miles total. 

Saucony Triumph 9 Miles: 12.75
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
115.6044.0012.500.00172.10
Mizuno Wave Inspire 9 (red) Miles: 21.25Brooks Launch/black Miles: 44.00New Balance (blue) Miles: 24.10Asics Dc-racer Miles: 36.50Dc-racers (blue) Miles: 12.00Saucony Triumph 9 Miles: 39.25
Weight: 0.00
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