sub-3 or blow-up trying

July 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: 13.00 Month: 70.00 Year: 688.00
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: 388.00
Kinvara 14/teal Lifetime Miles: 423.00
Kinvara Blue/red Lifetime Miles: 269.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
128.6042.0014.653.00188.25
Brooks Launch Miles: 37.50Brooks Adrenaline (black) Miles: 54.00Brooks Pure Cadence (red) Miles: 38.00Brooks Launch (2) Miles: 41.25Saucony Mirage (red/black) Miles: 8.50Asics Dc-racer Miles: 9.00
Weight: 178.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.001.0013.50

Jogged 4-mile route to the track @ 8:19 pace and then did 4 x 400 (84,81,81,75).  I was being careful about the ankle and it felt o.k.  Ran back home- 10 miles total.

Ran another 3.5 w/my 12-year-old.  Leave for Guatemala for a mission trip in a few hours- 2 a.m.  May not get much running in for the next 8-10 days. 

Brooks Launch Miles: 3.50Brooks Adrenaline (black) Miles: 10.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Back from Guatemala...ran 11 miles, didn't feel that great- the achilles are sore. 

Brooks Adrenaline (black) Miles: 11.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.001.008.50

Went to the gym, 20-minutes weights, and then jogged to the track and did a touch of "speedwork"- 1 x 400 (83 sec), 1 x 800 (2:47), and 1 x 400 (71 sec).  Then jogged back to the gym for 8.5 miles total.

Brooks Launch Miles: 8.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.003.001.0010.00

Ran through the pouring rain.  Actually was quite refreshing and allowed me to push things a little bit (it's been hot!)  Did a mile warm-up followed by a 3-mile tempo (6:30,6:16,6:06).  I was pleasantly surprised by mile 3!  Jogged almost another two miles to the track and did a few intervals- 1 x 400 (85 sec), 1 x 800 (2:45), and 1 x 400 (70 sec).  Jogged 2.25 miles back home in the pouring rain for 10 miles total. 

Brooks Pure Cadence (red) Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.900.001.750.006.65

Jogged 2 miles to the track and did a few intervals- 2 x 400 (85,81), 2 x 800 (2:42,2:45) and then one last 400 (79)- ran a couple miles back home for 6.65 miles total. 

Brooks Launch (2) Miles: 6.65
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.752.000.000.0012.75

95 degrees out- jogged 4, then picked up the pace for 2 miles (6:37,6:43), and finished slowly- 8.5 miles total.

Jogged down to the track and watched a couple of my girls run the "Night of Miles".  It was still in the low 90's and my 9-year-old won her age group with a 7:35.  Jogged back home slowly- 4.25 miles total. 

Saucony Mirage (red/black) Miles: 8.50Brooks Adrenaline (black) Miles: 4.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Very hot and humid...ran 6.5 miles with my wife. 

Brooks Pure Cadence (red) Miles: 6.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.003.900.009.00

Our family all went to the "White's Woods" trail race.  There were 4 different distances and 179 runners- the cost was $2 per/head with several medals and ribbons at the end.  I started on the 5k, but realized after running .9 miles in 5min flat that I had gone out too fast.  Slowed down to run alongside my 12-year-old who ran the 5k in 25:02.  My 7 and 9 year-old's came in 1st place for their age divisions and all had a good time.  Ran the course a second time while waiting for the awards ceremony and cut it short at the finish for 3 miles in 19:13.  After the ceremony I ran 3-miles home for 9miles total. 

Asics Dc-racer Miles: 9.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Ran 7 miles with my wife- 5 of them on trails. 

Brooks Launch (2) Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.750.000.000.007.75

Ran 7.75 miles with my wife. 

Brooks Adrenaline (black) Miles: 7.75
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

7.5 miles with my wife. 

Brooks Adrenaline (black) Miles: 7.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0014.000.000.0014.00

Ran 14-miles on gym TM @ slow mp (7:30pace)- switched shoes and t-shirt part way through do to the hot sweaty mess. 

Brooks Launch Miles: 8.00Brooks Pure Cadence (red) Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.000.000.007.00

Pouring rain out, so ran 7 miles on the TM- the last 3 @ 6:58 pace. 

Brooks Launch Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.003.000.009.00

Ran 3-miles to White's Woods, ran the first 3-miles of the trail race course (18:25/6:08 pace) and then jogged three back home- 9 miles total.

Brooks Launch (2) Miles: 9.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.003.000.006.00

Ran 3 miles down to Whites Woods to participate in trail race, however, a tornado watch cancelled the event.  Storm wasn't on us yet (not even close), so my family ran the event on our own and then drove home to beat the storm.  I did 3 miles in 18:50- really warm (85) and really humid (90%)- 6 miles total and a lot of sweat. 

Brooks Launch Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0011.000.000.0013.00

Scattered t-storms today, so did a TM workout at the gym- 2 mile warm-up, 8 miles @ 7:24 pace, quickly changed shoes and shirt and ran another 3 miles @ 7:24 pace- 13 miles total. 

Brooks Launch (2) Miles: 10.00Brooks Pure Cadence (red) Miles: 3.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.005.000.000.008.00

Thunderstorms again- did 3-mile warm-up on the TM and then 5 miles @ 7:18 pace. 

Brooks Adrenaline (black) Miles: 8.00
Weight: 178.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.504.000.000.0012.50

Raining a bit, but no sign of lightning.  Started with 1-mile warm-up and then went uphill for 4 miles @ a decent pace (7:26,7:06,7:09,7:20)- mile 3 was the most difficult with a fairly steep grade for the final .4.  Ran a couple more miles before meeting up with my wife.  We ran a 10k course together, so I ended up with 12.5 miles total.  Good start to the week!

Brooks Pure Cadence (red) Miles: 12.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.602.000.000.008.60

Ran while 3 of my girls accompanied with bikes.  Got down to the track and ran a 5k in 25:11 w/one of my daughters while the other to stayed on bikes.  Got back to the track and accompanied my 9-year-old in running a mile.  She did it in 7:18 while battling high heat and humidity.  She hopes to break the record in August for the "Night of Miles" in her age group.  Today would have broken it by 8 seconds, however, the challenge on that night will be pacing (she won't have me alongside to help keep her from starting too fast).  Jogged back home and totalled 8.6 miles. 

Brooks Launch (2) Miles: 8.60
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.000.000.0010.00

Ran 4.5 on the TM.

Ran to the track and ran 1-mile w/my daughter (7:17) before running home- 5.5 miles total.

Brooks Launch Miles: 4.50Brooks Adrenaline (black) Miles: 5.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
128.6042.0014.653.00188.25
Brooks Launch Miles: 37.50Brooks Adrenaline (black) Miles: 54.00Brooks Pure Cadence (red) Miles: 38.00Brooks Launch (2) Miles: 41.25Saucony Mirage (red/black) Miles: 8.50Asics Dc-racer Miles: 9.00
Weight: 178.50
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