sub-3 or blow-up trying

Litchfield Road Race

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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: 24.50 Month: 12.00 Year: 1089.00
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: 493.50
Kinvara Blue/red Lifetime Miles: 371.00
Kinvara 15 (blue/grey) Lifetime Miles: 138.50
Kinvara 14 Green Lifetime Miles: 77.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
203.6512.2537.701.50255.10
Progrid Rides Miles: 79.15Saucony Mirage (red/black) Miles: 77.95Saucony ProdGrid Kinvara Miles: 12.25Progrid Rides (orange) Miles: 55.75Tangent 4 ('11) Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.501.003.000.0011.50

Real humid again.  Did TM at the gym- 3 mile warm-up, 6 x 800 (3min, 2:58, 2:56, 3min, 2:56, 2:52)- 8 miles total.

 

Did 3.5 miles slowly on TM at home.

Progrid Rides Miles: 3.50Saucony Mirage (red/black) Miles: 8.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.502.000.000.0011.50

Ran 2 miles with my daughter in 16:30 and then did a 9.5 miles loop on my own.  Achilles were sore today- not good!  I'll need to run easy for a few days. 

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Achilles still sore...slogged 9.5 miles, 6 of them slowly through Whites Woods trails.  Hopefully this will go away soon. 

Progrid Rides Miles: 9.50
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ran 10 miles w/Ed @ 8:15 pace.  Beautiful out- achilles still sore, yet much better than earlier in the week. 

Progrid Rides Miles: 10.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 slow miles w/my wife. 

Progrid Rides Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Did 9.5 miles out in the heat @ just under 8:40 pace- achilles still sore.

Progrid Rides Miles: 9.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.501.000.000.009.50

Did 9.5 miles again in the heat @ about an 8:25 pace- achilles a little less sore today. 

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.005.000.007.00

Hot and humid out- 93 degrees and sunny when I left.  Decided to run the Road Race and see how far I could manage in the heat.  Started strong w/2 firm miles (6:08,6:37), stopped for water at a spicket and pushed another mile and a half or so until the next spicket (stopped my watch while drinking)- kept it firm for 5 miles total (6:32,6:50/water in middle, 6:36)- 6:33 avg pace for the 5 miles- jogged it in for 7 miles total. 

If the road race this weekend (1pm start) is as hot, I'm in trouble!  Good to run at a firmer pace today- tiny bit of achilles irritation, but not as bad. 

Saucony Mirage (red/black) Miles: 7.00
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.005.000.007.00

Mid-90's and wanted to get a tempo in before going to Red Sox/Yankees game.  Did TM workout at the gym (79 degree temp for AC)- 2 mile warm-up and then a quick 5 (6:22,6:18,6:15,6:10,6:00)- 7 total and was a sweaty mess!

Game delayed until 10:30pm, but worth the wait.  Go Sox!

Saucony ProdGrid Kinvara Miles: 7.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.001.250.000.006.25

Little cooler out- high 70's.  Was going to take 2 days off before the road race this weekend, but decided my mileage really isn't high enough to justify a taper.  Went 6.25 miles, part road and part trail alongside 2 of my girls riding bikes.  Did mile 5 and part of mile 6 at 6:45 pace to try to get a bit of a feel for this weekend.  I'm not sure if I'm up for 7 on a challenging course at 1pm start time.  We'll see...stay positive.   

Progrid Rides Miles: 6.25
Weight: 0.00
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Race: Litchfield Road Race (7.1 Miles) 00:47:44, Place overall: 106
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.007.100.009.60

Very happy with today's time- pr'd by about 20 seconds for this course.  There's a very steep hill (9% grade) that goes down at mile 1 and up at mile 7.  The achilles were sore today, so I wasn't sure how long I'd last.  Started a bit more conservative than last year.  I'll have the official time later, but here's the splits according to my garmin...

Mile 1:  5:51 (12 seconds slower than last year)

Mile 2:  6:32 (2 seconds slower)

Mile 3:  6:38 (2 seconds faster)

Mile 4:  6:57 (5-10 seconds faster)

Mile 5:  6:42 ( this was the breakthrough- right around 7min last year)

Mile 6:  6:46 (same as last year)

Mile 7:  7:43 (just holding steady on the hill and able to pick it up again on the straight away)

Final .1:  :32 (able to kick in a 5:20 pace for the final stretch)

Total time:  According to garmin 47:45...I'll put the official time down later (47:44).  Very satisfied with the run!

 

Saucony Mirage (red/black) Miles: 9.60
Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

10 miles outside- 8 @ about an 8:10 pace. 

4 in evening on TM @ 9min pace.

Progrid Rides Miles: 4.00Progrid Rides (orange) Miles: 10.00
Weight: 0.00
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Race: Solstice Sprint 5k (3.1 Miles) 00:19:50, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.003.600.006.60

Ran with my oldest daughter a local 5k.  It was 80 degrees out and partly cloudy- a little warm, but not that bad.  There were about 200 runners, but few high schoolers out. 

Mile1:  6:17 (2/3 of it was uphill- a little bit rolling).

Mile 2:  6:43 (more uphill than downhill)

Mile 3:  6:16 (more downhill than uphill...nobody near me, so lost focus a bit, probably could have run closer to 6min pace)

Last .1:  5:33 pace

Overall, I was 2 seconds slower than my pr on this course.  It's a challenging run and w/a little more focus I could have easily chopped 10-15 seconds off my time.  Feeling good though about my running.  My daughter got first place for her age group- it was fun running this with her!

Progrid Rides Miles: 3.00Saucony Mirage (red/black) Miles: 3.60
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.002.000.0010.50

75 out and pleasant.  Ran 10.5 miles w/2 firm ones at mile 2 (6:17) and mile 7 (6:02).  Went to the track and back by the back route. 

Progrid Rides (orange) Miles: 10.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Thunderstorms- did 3 miles on TM at the gym + leg workout on weights for the first time since last Fall.  May keep light weight training going through most of the summer to increase my leg strength. 

Progrid Rides Miles: 3.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.001.500.009.00

Ran 9 miles alongside two of our girls with bikes- mostly 8-8:30 pace.  We stopped at the track for a few laps of speedwork for my oldest.  We did 4 x 200 (43,42,40,40)- 5:20-30ish pace.  Miles 4-7 were on trails and then I kicked mile 8 in 5:58 before a final uphill "cooldown".  My 8-year-old impressed me be running two 200's barefooted on the track- 40 seconds each to prove she could keep up with us (she then got bored and played by a sandpile).  She's going to be a little speedster!

Saucony Mirage (red/black) Miles: 9.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles w/my wife- 3 of them on trails. 

Progrid Rides (orange) Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.505.000.000.0012.50

Ran mid-afternoon in the low 80's- did 3miles w/my oldest daughter @ 9min pace, ran 2-miles @ mp (7:07,7:24), jogged a mile, ran another mp (7:16), jogged a mile, ran 2 more mp's (6:57,6:57), and then jogged the rest of the way in for 12.5 total- tough stretch to go w/out any water! 

Saucony Mirage (red/black) Miles: 12.50
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.002.000.000.004.00

20 minutes of weights at the gym + quick 4 miles on TM- 2 at mp (6:58,6:48).  Hope to get an evening run in after meetings and dinner. 

Progrid Rides (orange) Miles: 4.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.005.000.009.00

Thunderstorms, so did TM workout...

2 miles warm-up

2 x 400@ 6min pace

2 x 800@ 6min pace

2 x 1200@ 6min pace

2 x 1600 @ 6min pace

Jogged .25 between all sets and kept things going continuously for 9 miles total (5 @ 6min pace).

Tangent 4 ('11) Miles: 9.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

Ran 10.25 miles @ 8:30 pace in the pouring rain. 

Saucony Mirage (red/black) Miles: 10.25
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.650.000.000.0013.65

4 miles on the TM slow + 20 min weights. 

Ran another 9.65 miles w/Ed- kept an 8:11 pace. 

Progrid Rides Miles: 4.00Progrid Rides (orange) Miles: 9.65
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.750.000.001.505.25

Headed down to the track and was planning to run 400's.  Got 2 in (78,76) before a thunderstorm struck.  Stayed up under the shed for almost an hour and then headed back home in the pouring rain.  Decided to give one hard mile on the way home and did it in 5:47.  Ran total of 5.25 and finally hit 60 miles for the first time since late March/early April. 

Saucony ProdGrid Kinvara Miles: 5.25
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.600.000.000.0013.60

Ran 13.6 miles, 3.5 of them with my wife.  Kept it at a nice, slow pace- 9-9:30ish most of the way. 

Progrid Rides (orange) Miles: 13.60
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.750.000.000.008.75

Ran 8.75 miles, 6 of them on trails, alongside 2 of my girls riding bikes. 

Saucony Mirage (red/black) Miles: 8.75
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.900.004.000.009.90

Did 20-min of weights at the gym and then went on a loop through Morris w/final 1.5 miles on trails.  It was mid-80's and humid, so I decided to break up my threshold miles.  Started w/1-mile warm-up and then 2-mile tempo slightly uphill (6:41,6:32) jogged two more slowly and then went into a 2nd 2-mile tempo slightly downhill (6:28,6:10) and then jogged the rest back to the gym- 9.9 miles total. 

Progrid Rides Miles: 9.90
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.750.001.500.009.25

Ran 2-miles down to the track w/2 of my girls on bikes.  Did 200 x 4 w/my 13-year-old (36.5,37.5,38,37.5) and then veered out into the woods for a few miles before finishing up back on the road.  Ran mile 8 hard (5:48) and did the last 1.25 as a "cooldown"- 9.25 miles total. 

Saucony Mirage (red/black) Miles: 9.25
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Ran 9.5 miles with my wife through across Demming and into Goshen- keep just over a 9min pace. 

Progrid Rides Miles: 9.50
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
203.6512.2537.701.50255.10
Progrid Rides Miles: 79.15Saucony Mirage (red/black) Miles: 77.95Saucony ProdGrid Kinvara Miles: 12.25Progrid Rides (orange) Miles: 55.75Tangent 4 ('11) Miles: 9.00
Weight: 0.00
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