sub-3 or blow-up trying

May 2011

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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: 5.00 Year: 435.00
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: 109.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
125.2544.0021.754.00195.00
Saucony Mirage (red/black) Miles: 63.50Progrid Rides (orange) Miles: 44.50Tangent 4 ('11) Miles: 14.00Progrid Rides Miles: 43.75Saucony Rides (yellow) Miles: 23.00Tangent 4 (blue) Miles: 6.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.508.000.000.009.50

Beautiful day out...ran .25 warm-up and then started a good, firm mp run through the hills- started off with 4 solid miles (6:54,6:54,7:13,6:47) and then jogged .25 before moving into a second solid set of 4 miles (6:48,6:27,6:47,6:28)- jogged the last mile- 9.5 miles total. 

Saucony Mirage (red/black) Miles: 9.50
Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Ran 9.5 miles through the hills @ 8:30ish pace. 

Progrid Rides (orange) Miles: 9.50
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.001.5010.00

Ran w/my wife the Litchfield Road Race course and veered over to the track for a little speedwork as well.  After 5 miles of running (slow) did 6x400 on the track (78,76,77,78,78,78).  Feel good about those times and would like to get in the low 70's by the end of summer.  Ran 10 miles total. 

Saucony Mirage (red/black) Miles: 10.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.005.000.000.007.00

Had a small window of time to run, so used the basement TM:  1-mile warm-up, 5-mile tempo (7:13,7:08,7:03,6:58,6:53) and 1-mile cooldown- 7 total. 

Progrid Rides (orange) Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.001.003.000.007.00

No time to run during the day, so ran on the TM at 10pm...3 miles progressive warm-up, then 3 mile hard tempo (18min), and then 1-mile cooldown for 7 miles total.

Tangent 4 ('11) Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.507.001.000.009.50

Low 70's w/a light wind out.  Ran 4-mile tempo, first 2 downhill and second 2 up (6:41,6:42,7:09,6:40).  Really killed myself on the 4th mile, so walk/jogged a quarter before moving into a 2nd tempo which was lighly rolling, but more down than up (6:43,6:42,6:47).  Jogged another quarter and then decided to push  one more hard mile to see what I could squeeze out while tired.  Ran it in 6:31.  Finished w/a 1-mile cooldown.  My average pace for the 8 harder miles was 6:45- did 9.5 total. 

Saucony Mirage (red/black) Miles: 9.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.002.000.008.00

Did 1-mile warm-up before starting a 3-mile tempo on the road race course (6:36,6:56,6:46), jogged 2-miles, and then ran one last firm mile (6:13) before a 1-mile cooldown- 8 miles total. 

Progrid Rides (orange) Miles: 8.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.000.000.0011.75

It was actually hot outside today.  Ran 11.75 slow miles- got a little drained towards the end. 

Progrid Rides Miles: 11.75
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.001.000.008.00

Ran 6 miles w/my wife @ a slow pace, 5 of them through the woods on trails.  We then took seperate routes home, I picked it up for one mile (5:48) and then jogged the final mile home- 8 miles total.  It felt good to cut loose for a bit and I can tell my legs are gaining strength. 

Saucony Mirage (red/black) Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.500.507.00

Ran down to the track with my daughter and did 2 quarters w/her @ 6min pace and then ran 8x100 before jogging back home- 7 miles total. 

Saucony Mirage (red/black) Miles: 7.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.004.000.007.00

No time to run today (or past 2 days).  Hopped on the TM at home and did 3-mile warm-up, 3 mile "tempo" (6min pace), took a 2-minute breather, and did one last mile @ 6min pace- 7 miles total.

Tangent 4 ('11) Miles: 7.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.258.000.000.0011.25

Ran outside in the pouring rain- the hilly course towards Morris and through Whites Woods.  Broke up a few slow mp miles- 4 mp miles (7:11,7:00,7:29,7:13) jogged a mile, 2 mp miles (7:01,7:05), jogged a mile, 2 more mp miles (7:06,6:57), and then jogged 1.25 cooldown- 11.25 miles total. 

Progrid Rides (orange) Miles: 11.25
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.501.001.000.0013.50

Ran the dreaded "Pie Hill" course through the hills:  Started by keeping an 8:30 pace over the first 5 miles and then picked it up a tad for two miles (8:12,8:13), jogged 1/2 a mile and then progressively picked it up over the next 3 miles (8:00,7:47,7:22), jogged another mile and then turned it up to see what I could do after 11.5 miles of jogging (6:15)- very happy with that mile and then jogged it in slowly for 13.5 miles total.

Progrid Rides Miles: 13.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.501.002.007.50

Thunderstorms brewing...went to the gym and did 3-mile warm-up on TM, ran 22 minutes w/every other minute @ 5:30 pace, jogged another 1/2 mile and then finished w/a 6min mile for 7.5 miles total.  I was a sweaty mess!

Saucony Rides (yellow) Miles: 7.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles slowly with my wife.

Saucony Rides (yellow) Miles: 6.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.502.502.500.0011.50

Close to 80 degrees out and muggy.  Planned to run a couple of tempo's, so warmed up a mile before throwing down the first 2.5 mile tempo (6:24, 6:04, 3:15), and then crossed paths with Ed.  He was in the midst of a 10-miler and I was already close to toast with the humidity, so I decided to see if I could stick with him at a firm pace for a while through the hills.  He was running between 7:40 and 8min pace for a couple of uphill miles before things leveled out and then I timed out another 2.5 tempo (7:14, 7:18/uphill, 3:35).  We jogged the rest in from there- I ended up w/11.5 miles total. 

Saucony Mirage (red/black) Miles: 11.50
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.502.000.000.0013.50

80's out when I started and cooled down as I went along.  Ran first 10 of "Pie Hill" @ 7:40 pace and then trotted in extra 3.5 more slowly- 13.5 miles total. 

Progrid Rides Miles: 13.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.750.000.000.008.75

Low 80's- ran very slowly- 8.75 miles.  Glad to get that one over with!

Progrid Rides (orange) Miles: 8.75
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.002.500.008.00

Turned 41 today...felt it!  Ran with Ed down to the track- very hot and humid.  We did some "semi-speedwork" in the heat- 400 (88 sec), 800 (3:20), 1-mile (6:24), 800 (3:06), and 400 (84 sec)- jogged lapped between sets and then jogged home- 8 miles total.  Did I mention it was hot outside?  Glad to get that one under my belt!

Saucony Mirage (red/black) Miles: 8.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.507.000.000.009.50

The plan was to get a nice steady run in- it's still quite hot out and all I was looking for was miles.  Found myself picking up the pace a bit and ran the first 7 miles through hills at a 7:18 pace- I gave myself 2 "mulligans" in the middle (.25 mile slow jog) to "cheat" a bit on the hills, and then halfway through mile 8 decided to jog in the final two.  Felt ok. 

Saucony Rides (yellow) Miles: 9.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles w/my wife through the hills of Milton- sluggish, yet good recovery run. 

Progrid Rides Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.003.250.006.25

Heat wave + no time to run during the day.  Did an evening TM workout in dank, humid basement.  3 mile warm-up and then 3.25 miles @ 6:27 pace (1 min break in middle for water).  Too humid to keep going. 

Tangent 4 (blue) Miles: 6.25
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
125.2544.0021.754.00195.00
Saucony Mirage (red/black) Miles: 63.50Progrid Rides (orange) Miles: 44.50Tangent 4 ('11) Miles: 14.00Progrid Rides Miles: 43.75Saucony Rides (yellow) Miles: 23.00Tangent 4 (blue) Miles: 6.25
Weight: 0.00
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