sub-3 or blow-up trying

Solstice Sprint 5k

15% off for Fast Running Blog members at St. George Running Center!

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:	24.00	Month:	90.00	Year:	1425.00
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:						520.50
Kinvara Blue/red Lifetime Miles:						377.00
Kinvara 15 (blue/grey) Lifetime Miles:						238.50
Kinvara 14 Green Lifetime Miles:						280.00

Wed, Jun 17, 2009

Race: Solstice Sprint 5k (3.1 Miles) 00:20:13, Place overall: 9, Place in age division: 3

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.84	0.00	3.10	3.16	14.10

Noon: A little experiment this week. I've tapered for the last 2 road races and the legs felt pretty dead. This week I've poured on the mileage already and will participate in an evening 5k. It's a bit of a challenging course (21:30 last summer) w/two thirds of it going uphill. Last year I pr'd in a 5k (19:09) about one month after running this particular race. If I get anywhere near 20 minutes tonight I will feel good. My goal would be to then pr within a month (under 19min). No more tapering for smaller races and I'm really interested in seeing how the legs respond to tonight's effort. Got in 4 miles during lunch with 8- 30 second strides built in. Felt descent.

PM: Got to the race site and ran through the course + an extra half mile (3.6 miles), followed by the actual race...it was a very tough course (rolling hills with 2/3 being more up than down), so I decided to start out conservatively. Here are the splits...

Mile 1: 6:25 (rolling hills, gradually going up)

Mile 2: 13:20 (6:55 pace...a couple steeper hills and then flattened out...kept same effort)

Finish: 20:13 (6:15 pace for the final 1.1...held a steady pace and coasted in feeling strong)

Overall, very happy with the effort. It was a good training run on a high mileage week. I pr'd on my time on this course from last year by over 1 1/2 minutes. Placed 9th out of about 150 runners, including 3rd in my age division. Got home and did an extra 3.4 on the TM, including 2-mile repeats at 6 min pace + 800 in 3 min. Feel as though I'm beginning to regain form.

Saucony Tangent III Miles: 10.10	Saucony Trigon 5 Miles: 4.00

Weight: 0.00

Comments

From Burt on Wed, Jun 17, 2009 at 16:26:20 from 68.76.197.194

Good luck!

From JimF on Thu, Jun 18, 2009 at 10:18:51 from 98.214.104.51

Good job on the race! Great improvement over last year and shows you are moving in the right direction. Get on a fast course and I think you will be suprised by how much faster you run. Are there any flat races around your area?

From smally on Thu, Jun 18, 2009 at 14:56:57 from 209.195.80.66

Nice, Wed evening race, like it.

great kick for the last 1.1.

I should try and negative split this Saturday but I am going out hard, I don't want to run a mile over 6 min. Nervous already, love it.

From Robert on Thu, Jun 18, 2009 at 17:57:00 from 67.41.105.58

Great time and a PR ta boot considering no break.

From Mike Warren on Thu, Jun 18, 2009 at 18:13:00 from 207.50.149.221

Nice, sounds like a tough course. very impressive final mile!!

From Barry on Thu, Jun 18, 2009 at 21:31:46 from 67.60.189.215

Great race! Congratulations on you PR, that is awesome.

From rockness18 on Fri, Jun 19, 2009 at 10:06:15 from 69.183.233.238

thanks guys...

Jim- there are not many flat routes in my area which probably works to my advantage come marathon time. That's why I was upset with last week's 5k...it was on the flattest course in our area...just wasn't ready to go fast.

Brian- the "kick" probably had much more to do with the rolling hills beginning to roll down. Still, I held my pace throughout...good luck this weekend!

Robert/Barry- thanks, I'll always take a pr on any course...still room to pr again next year.

Mike- it's average for these parts...I'd love finding one either slighty downhill or flat. I may try one of these days to see what I can run a 5k in at the track.

From jtshad on Sun, Jun 21, 2009 at 08:35:35 from 69.20.133.197

Great race and congrats on the PR. You are running really well right now. Keep the training consistent like you are and the sub 3 marathon will come.

Keep it up!

Add Your Comment.

Keep it family-safe. No vulgar or profane language. To discourage anonymous comments of cowardly nature, your IP address will be logged and posted next to your comment.
Do not respond to another person's comment out of context. If he made the original comment on another page/blog entry, go to that entry and respond there.
If all you want to do is contact the blogger and your comment is not connected with this entry and has no relevance to others, send a private message instead.

Debt Reduction Calculator

Featured Announcements

Most Recent Entries:

New Kids on the Blog
(need a welcome):

Lone Faithfuls
(need a comment):