sub-3 or blow-up trying

May 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: 115.00 Year: 580.00
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: 206.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
236.7526.0040.801.00304.55
Brooks Pure Cadence (red) Miles: 107.85Brooks Adrenaline Miles: 100.75Brooks Launch Miles: 22.60Brooks Launch (2) Miles: 10.20Brooks Adrenaline (black) Miles: 63.15
Weight: 177.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.007.500.0014.00

Raining out, so went to the gym.  Limited in time, yet still got out 3-mile warm-up and 5 miles @ 6:27 pace- 8 total.  Hope to get a basement run in tonight since it's supposed to be my "big day". 

TM workout in basement:  2-mile warm-up and then 5 x 800 @ 6min pace- 6 miles total.

Weighed in @ 178.5 which is 9.5 lbs down from 8-10 weeks ago. 

Brooks Pure Cadence (red) Miles: 14.00
Weight: 178.50
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.600.000.000.009.60

9.6 miles @ a slow pace- 7.6 of them through trails in the woods. 

Brooks Adrenaline Miles: 9.60
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 on TM @ 9min pace.

Brooks Adrenaline Miles: 5.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.350.008.000.0017.35

Felt very sluggish today and it was humid out, so I decided to divide my "big day" in two.  Did a 2-mile warm-up and then jumped onto our town's 7-mile road race course.  The goal was to run 5 of them at faster than race pace.  I wanted to really charge the hills as to gain strength in my legs before the race in mid-June.  Did the first two miles (6:06,6:32) which included a strong hill at the end of mile 2...jogged a minute or two and then launched into a second 2-mile tempo (6:16,6:25).  Again the second mile included a strong hill (maybe .35), so I jogged for another minute or two before pushing mile 5 which was flat (6:20).  Again, it was humid, so I lost quite a bit of fluid.  Jogged to the track to get water and then went slowly the last two miles home- 11.35 miles total.  Hope to get a second run in later with a bit of speed tossed in.  Looks like the high school will have the track, so I may use a treadmill because I want a softer surface for speed work today. 

Two mile warm-up on the TM and then 3 x 1 mile @ 6min pace- 6 miles total.  Lifted weights for 20 minutes as well. 

Brooks Pure Cadence (red) Miles: 17.35
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

Ran 7.25 with my 8th grade daughter @ 8:20 pace- she was killing it today! 

Brooks Adrenaline Miles: 7.25
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.000.000.009.10

Ran 9.1 miles with my wife- 7 of them through trails. 

Brooks Adrenaline Miles: 9.10
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.009.000.0015.50

"Big day":  Didn't have time to do it all in one run, so I'll finish up on TM tonight.  A bit humid out, so decided to break up the run into 3 tempos- 1-mile warm-up followed by first tempo (6:37,6:37), jogged quarter then 2nd tempo (6:41,6:29), jogged quarter and then 3rd tempo (6:34,6:26), jogged quarter and decided to throw in one last firm mile (6:22), jogged the rest home for 10.5 miles total.  Meetings and then I'll hit second run later tonight. 

TM in the basement:  2-mile warm-up, 4 x 800 @ 6min pace, and cooldown- 5 miles total. 

Brooks Pure Cadence (red) Miles: 15.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Raining out...5 miles on TM + 20 min. weights.

Brooks Adrenaline Miles: 5.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Overcast w/forecasts of thunderstorms.  Thought I'd get a quick 7-8 miles in before the showers hit, so headed for the trails...before I knew it I had gone almost 5-miles out on the trails, so ended up doing a total of 12.5 miles- 2 on the road and 10.5 in the woods.  Was going to do a double run today, so happy to be finished early. 

Brooks Adrenaline Miles: 12.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.700.000.300.005.00

Been sick the past few days, so feeling a bit sluggish.  Did 5 miles on TM, throwing in a few strides + 20 minutes weights. 

Brooks Adrenaline Miles: 5.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.002.004.001.0018.00

Desire was to to a "big workout", yet still sluggish from a cold and sore throat.  First two miles were a complete drag, but I decided to go mind over matter and get a few quality miles in at a time and just see how far I could take it.  Ran a 2-mile tempo (6:32,6:30), jogged a 1/2, jumped right into a 2nd tempo (6:35,6:22), really felt spent and was wanting to call it quits, but kept a slow pace going away from home to take away any temptation of shortening my run.  After a couple miles of jogging tried a third tempo, yet sluggishness and lack of water kept me more at a mp (7:01,7:02).  Detoured into the woods to look for a water spicket and fortunately found one (drank alot!).  Back on the road up to the track.  At this point I had put 14 miles in and decided to stop, stretch, and give 4x400 a shot- did ok (84,83,83,78).  Drank more from a spicket and jogged a final 2 miles home- 18 miles total.  Glad to get this one under my belt!  It will be a building block for stronger days. 

Brooks Pure Cadence (red) Miles: 18.00
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.200.000.000.009.20

Nice, slow recovery run.  Started out with my wife and daughter who went 5 miles with me...decided to stretch it out a bit since we were mostly on trails and did a total of 9.2 miles. 

Brooks Adrenaline Miles: 9.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ran 2.3 miles with my 12-year-old to get her ready for a June Road Race.  We kept 7:45 pace except for the 9% grade hill part-way through mile 2.  Stopped at home and switched runners- went another 3 with my wife and then completed the rest on my own- 10 miles total. 

Brooks Pure Cadence (red) Miles: 10.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.900.000.000.0011.90

Ran 11.9 miles- 10 of them in the woods and half of it in the pouring rain.  It actually felt quite refreshing!

Brooks Launch Miles: 11.90
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.001.004.500.007.50

Had to get up early and was so sluggish by the end of the day.  Raining out when I got home, sat down for a moment and then fell asleep.  Once awake, went down to the basement and tried to get a decent run in with fairly intense humidity going on.  Did 2-miles warm-up, 1 mile marathon pace (6:50ish), and then 3 x 1.5 miles @ 6:27 pace- 7.5 miles total and completely drenched by the end.

Brooks Pure Cadence (red) Miles: 7.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

6 easy miles on the TM @ the gym. 

4 more on the basement TM.

Brooks Launch (2) Miles: 4.00Brooks Adrenaline Miles: 6.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.006.000.000.0018.00

Rained early in the week, field trip all day tomorrow, so when a window of time popped open I decided to give a long run a try.  2-mile warm-up, 4-mile mp (7:01 avg), 1-mile jog, 2 more mp (7:01 avg. again), and then veered into the woods for another 8-9.  By mile 15 I was feeling pretty depleted (probably 75 degrees out), so just slogged my way to back home- 18 miles total. 

Brooks Adrenaline (black) Miles: 18.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.603.000.000.009.60

Ran 9.6 miles outside- mostly 7:50-8min pace and 3 @ slow mp (7:28).

Brooks Adrenaline (black) Miles: 9.60
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.251.000.000.0010.25

Ran 3 miles with my 12-year-old to yet ready for her June road race- I was able to sneak out a marathon paced mile for the week, since mile 2 was 7min flat.

Ran 7.25 miles w/my 14-year-old to get ready for a June road race as well (7-miler)- it was mid-80's and humid, yet she still was able to hold about an 8:35-40 pace throughout- her fastest mile was 7:45 and slowest mile was 9:01.  10.25 miles for the day. 

Brooks Adrenaline (black) Miles: 10.25
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.506.000.000.007.50

It was raining out again w/a slight chance of thunderstorms, so back to the TM:  1-mile warm-up and then 6 mp miles (7:13,6:48,6:48,6:44,6:44,6:39), closed with a .5 mile cooldown and was forced to shutdown due to how slippery the TM had become- 7.5 miles total.  Meetings tonight, so hope to slip a few miles in afterwards if possible. 

Brooks Pure Cadence (red) Miles: 7.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.000.000.0010.00

Raining out- ran TM @ gym- 7 miles @ 8:19 pace and then closed with 3-miles @ mp (6:58,6:53,6:48)- 10 total. Also weighed in @ 176 lbs- lowest in over a year.

Brooks Adrenaline Miles: 10.00
Weight: 176.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.003.000.0010.00

Hot and humid out, so decided to run the first 6-miles of the Litchfield Road Race (7-mile race) that will be in 2 1/2 weeks @ 1pm in the afternoon.  Thought I need a tough day to get acclimated- be careful what you wish for!  Ran the first 3.5 miles hard (took 2-minute breather because I was dying) and then pushed it for 59:53 (6:39 pace)- jogged the final mile and then did an extra 3 with my 14-year-old- I was seriously dead!  Good training run though!

Brooks Pure Cadence (red) Miles: 3.00Brooks Adrenaline (black) Miles: 7.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Feeling a little bit under the weather, so thought I'd just take an easy jog on the trails.  By mile 2-3 I thought I was feeling a little bit better (8:45ish) pace, but by mile 5 I was halfway out and becoming a mess.  It ended up being a 10mile run w/the last 2-3 miles being a run/walk.  Took forever getting home and then had the shiver/shakes for another hour or so.  Went to bed early, hoping to shake this cold. 

Brooks Adrenaline Miles: 10.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

Ran 6.2 miles w/my wife @ just over 9min pace- still fighting a cold a bit. 

Brooks Launch (2) Miles: 6.20
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.101.000.000.0013.10

Ridiculously hot today w/high humidity.  Ran 3 miles w/my 12-year-old at just under 8min pace, ran 6 w/my 14-year-old at 8:30 pace, and then a final cooldown mile- 10.1 miles total...might get a second run in the evening to bring in a 70-mile week. 

Didn't get the 70-mile week, yet still threw in another 3-miles on the TM. 

Brooks Pure Cadence (red) Miles: 3.00Brooks Adrenaline (black) Miles: 10.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

Ran 7.1 miles w/my wife. 

Brooks Adrenaline Miles: 7.10
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.004.500.0012.00

Headed out around 6pm and it was still mid-80's w/humidity.  Wanted to get a 3-mile tempo in, but feeling the heat, decided to run two hard (6:26,6:16), and then jog a quarter before putting another strong mile in (6:09).  Completed 5-miles and began a small track workout- 4 x 400 (81,80,81,80).  Was about to head home, but then 3 of my girls came by on their bikes (ages 7,12,14), so did a few more intervals- this time 4 x 200 (33,33,33,32).  The two older ones did them all in 39/40 seconds.  We then hit the trails for a few miles before making it home (they on their bikes)- 12 miles total.  This was my first run in about 2 weeks in which I felt healthy due to two separate nasty colds.  Hopefully I'll get back on track. 

Brooks Pure Cadence (red) Miles: 12.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.000.000.008.20

Ran 5 miles w/my 14-year-old @ an 8:20 pace and then met up with my wife in hopes of running another 5.  About 1.5 miles in two different people stopped us on the road to tell us a huge storm was rolling in fast...the second even offered to drive us home.  We thought we'd be fine, but started to jog home just in case.  By the last 1/2 mile the sky was green, wind swirling, and branches flailing around- a little scary.  We said a couple prayers and made it home just in time.  Brief thunderstorm and tornado watch, yet I believe the worst is past.  8.2 miles total. 

Brooks Adrenaline (black) Miles: 8.20
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.700.000.000.0010.70

10.7 miles w/about 2/3 of it on trails. 

Brooks Launch Miles: 10.70
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Feeling pretty sluggish today- did 5 miles on the TM. 

Brooks Adrenaline Miles: 5.00
Weight: 178.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
236.7526.0040.801.00304.55
Brooks Pure Cadence (red) Miles: 107.85Brooks Adrenaline Miles: 100.75Brooks Launch Miles: 22.60Brooks Launch (2) Miles: 10.20Brooks Adrenaline (black) Miles: 63.15
Weight: 177.50
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