sub-3 or blow-up trying

May 2020

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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: 6.00 Month: 106.00 Year: 200.00
Barefoot Lifetime Miles: 114.25
K12- Black Lifetime Miles: 401.00
Kinvara 13 (blue 1) Lifetime Miles: 303.00
Kinvara 13 (blue 2) Lifetime Miles: 353.00
Kinvara 14 Neon Lifetime Miles: 384.00
Kinvara 14/teal Lifetime Miles: 244.00
Kinvara Blue/red Lifetime Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
182.0037.0024.000.00243.00
Brooks Adrenaline Blue Miles: 42.00Kinvara/neon Miles: 67.00Kinvara 10 Red Miles: 81.00Brooks Anthem 2 Miles: 5.00Kinvara 11 (yellow) Miles: 34.00Freedom ISO (black) Miles: 14.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles easy. 

Brooks Adrenaline Blue Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.002.000.009.00

9 miles, including a 2 mile tempo in 12:47.

Kinvara/neon Miles: 9.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles easy.

Brooks Adrenaline Blue Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.002.000.008.00

1 mile warmup, 2 @ 7:21 pace, two 1-mile repeats (7:05, 6:28), 3 slow.

Kinvara 10 Red Miles: 8.00
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.001.001.000.008.00

1 mile warm-up, 2 firm (7:29,7:06), and then 4 slow back home. 

Kinvara/neon Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.004.000.008.00

1 mile warmup, 4 miles firm (7:43, 7:23, 7:45, 7:28), and then 4 slowly.

Kinvara 10 Red Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.002.000.000.008.00

1 mile warm-up, 2 firm (7:29,7:27), and then 5 slow. 

Kinvara 10 Red Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.002.000.008.00

3- mile warm-up, 2 firm (6:19,6:17), and then back home slowly for 8 miles total. 

Kinvara/neon Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Hiked a mountain with family for 2 1/2 hours. Didn't jog, yet felt the benefit equivalent to 8-10 miles. I'm counting it as 5. 

Brooks Anthem 2 Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.003.000.000.008.00

 1 miles warm-up, 3 firm (7:20, 7:18, 7:25), and then 4 slow. 

Kinvara 10 Red Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles slow. 

Brooks Adrenaline Blue Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.000.000.008.00

1 mile easy, 4 miles firm (7:37,7:33,7:43,7:33), and then 3 miles slow. 

Kinvara 10 Red Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.000.000.008.00

1 miles warm-up, 4 miles firm (7:44,7:37,7:27,7:25), and then 3 slow. 

Kinvara 10 Red Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy. Really slogged through it in the heat. 

Kinvara 10 Red Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.002.000.0013.00

AM- 1 mile warm-up, 2 strong (6:32,6:26), and then 3 slowly back home. 

PM- 7 miles easy. 

Brooks Adrenaline Blue Miles: 7.00Kinvara/neon Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy.

Brooks Adrenaline Blue Miles: 10.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.003.000.008.00

1 mile warm-up, 3 firm (7:11,7:09,7:04), and then 4 slowly. 

Kinvara 10 Red Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy. 

Kinvara 10 Red Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.000.000.008.00

8 miles in the absolute pouring ran...1st mile warm-up, 4 firm (7:29,7:26,7:40,7:27), and then 3 back home slowly. 

Kinvara/neon Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.000.000.006.00

6 miles, including 2 firm miles (7:29,7:16). 

Kinvara 10 Red Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.006.000.000.007.00

.5 mile warm-up, 6 firm (7:31,7:18,7:18,8:14,8:04,7:50), .5 cooldown- all in the pouring rain. 

Kinvara/neon Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy. Very hot out!

Kinvara 11 (yellow) Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.004.000.000.0014.00

1 mile warm-up, 4 firm (7:34,7:29,7:44,7:11), and 3 back home easy. 

PM- 6 miles easy. 

Kinvara/neon Miles: 8.00Kinvara 11 (yellow) Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.000.007.00

1 warm-up, 3 firm (6:53, 6:46, 6:41), and the 3 home slowly. Really starting to feel close to good running shape for the first time in over 6 years. This pandemic has helped me to focus on better discipline in both eating and running. Hopefully I can keep this up through summer. 

Kinvara 10 Red Miles: 7.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.002.000.000.0013.00

AM- Cracked out a new pair of Freedom Iso's from Saucony. Never used them. Like kinvara's so hope to find them similiar w/tad bit extra cushioning as I anticipate moving towards long-run training. Ran 7 slowly. 

PM- Another 6 miles, including 2 mile tempo at 7:26 pace.

Kinvara 11 (yellow) Miles: 6.00Freedom ISO (black) Miles: 7.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.000.007.00

1 mile warm-up, 3 firm (7:05,7:01,6:51), and then 3 slowly. 

Kinvara/neon Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles slowly. 

Freedom ISO (black) Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.002.000.0012.00

AM- 6 miles, including 2 in 12:53.

PM- 6 miles, including 3 firm- 7:36, 7:23, and 7:15.

60 for the week!

Kinvara/neon Miles: 6.00Kinvara 11 (yellow) Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy. 

Kinvara 11 (yellow) Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
182.0037.0024.000.00243.00
Brooks Adrenaline Blue Miles: 42.00Kinvara/neon Miles: 67.00Kinvara 10 Red Miles: 81.00Brooks Anthem 2 Miles: 5.00Kinvara 11 (yellow) Miles: 34.00Freedom ISO (black) Miles: 14.00
Weight: 0.00
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