sub-3 or blow-up trying

Run for Your Life 4-miler

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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: 60.00 Year: 525.00
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: 358.00
Kinvara Blue/red Lifetime Miles: 175.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
277.102.0011.000.00290.10
Asics Racers (neon) Miles: 28.00Adrenalines/black Miles: 94.00Pureflow 4 Miles: 70.60Launch 3 (red) Miles: 87.00Asic Neons 2 Miles: 4.50Mizuno Wave (blue) Miles: 6.00
Weight: 188.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.002.500.0012.00

AM- 6 miles slowly.

PM- Very hot (90's), but sun was starting to go down. Ran a mile, stretched, did 2 miles hard (6:20,6:14), jogged 2, ran 800 hard (2:53), and jogged final .5- 6 miles total.

Asics Racers (neon) Miles: 6.00Adrenalines/black Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Very hot (mid-90's) so split my long run into 2 halves. 12 miles total.

Pureflow 4 Miles: 6.00Adrenalines/black Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles in the heat of the day.

Adrenalines/black Miles: 7.00
Weight: 0.00
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Race: Run for Your Life 4-miler (4 Miles) 00:27:13, Place overall: 55, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.502.002.000.0010.50

AM- Ran 4-mile road race. Hot, humid, and hilly. Overall, felt ok about the effort. Ran mile 1 in 6:33, mile 2 in 6:40, mile 3 in 7:03, and mile 4 in 6:57. Lost alot of sweat. (had .5 warm-up)

PM- Ran 6 miles slowly.

 

Launch 3 (red) Miles: 6.00Asic Neons 2 Miles: 4.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 easy miles.

 

Pureflow 4 Miles: 9.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.800.000.000.009.80

AM- 4.8 miles slowly.

PM- 5 miles slowly.

Pureflow 4 Miles: 4.80Adrenalines/black Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles slowly through hills.

Adrenalines/black Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.400.000.000.0013.40

AM- 8 miles slow.

PM- 5.4 miles slowly in 98 heat.

Pureflow 4 Miles: 5.40Launch 3 (red) Miles: 6.00Adrenalines/black Miles: 2.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.002.000.0015.00

AM- 1 mile warm-up (sweltering heat index), 2 firm (6:24,6:06) and three slowly back home. Pleased with the tempo run.

PM- 9 slow miles.

Pureflow 4 Miles: 3.00Asics Racers (neon) Miles: 6.00Adrenalines/black Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy miles.

Mizuno Wave (blue) Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 easy miles.

Pureflow 4 Miles: 3.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy miles.

Adrenalines/black Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.800.000.000.0013.80

AM- 7.8 miles slowly.

PM- 6 miles slowly.

 

Pureflow 4 Miles: 7.80Launch 3 (red) Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy miles.

Adrenalines/black Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.400.000.000.0013.40

AM- 8 miles slowly.

PM- 5.4 miles slowly (96 heat).

 

Pureflow 4 Miles: 5.40Adrenalines/black Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.002.000.0010.00

AM: 6 miles, including 2-mile fast tempo (12:38).

PM: 4 miles slow.

I've now lost 7 lbs in the past 5 weeks. Down to 188lbs. Would like to gradually make my way back to 180.

Pureflow 4 Miles: 4.00Asics Racers (neon) Miles: 6.00
Weight: 188.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy miles.

Adrenalines/black Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.800.000.000.0012.80

AM: 4.8 miles.

PM: 8 miles.

Pureflow 4 Miles: 4.80Adrenalines/black Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.500.003.00

3 miles that included 2 x 400 @ 6:27 pace.

Asics Racers (neon) Miles: 3.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.600.000.000.009.60

9.6 miles easy.

Pureflow 4 Miles: 9.60
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles slowly.

Launch 3 (red) Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM- 3 miles slowly.

PM- 6 miles slowly.

Pureflow 4 Miles: 3.00Adrenalines/black Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.800.002.000.0011.80

AM- 7 miles, including 2-mile tempo in 12:50. Very hot out!

PM- 4.8 slow miles in the heat.

Pureflow 4 Miles: 4.80Asics Racers (neon) Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles @ 8:40 pace in the heat.

Launch 3 (red) Miles: 9.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

AM: 8 miles.

PM: 5 miles.

Launch 3 (red) Miles: 5.00Adrenalines/black Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM: 6 miles.

PM: 5 miles.

Launch 3 (red) Miles: 11.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

AM- 6 miles slowly.

PM- 7.5 miles.

Launch 3 (red) Miles: 7.50Adrenalines/black Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM- 6 easy miles.

PM- 5 easy miles.

 

Launch 3 (red) Miles: 11.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

7.5 easy miles. Battling sickness.

Launch 3 (red) Miles: 7.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Slept until 2:45pm to help overcome 24-hour-flu. Got up, ate, and then ran 10 miles slowly.

Launch 3 (red) Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
277.102.0011.000.00290.10
Asics Racers (neon) Miles: 28.00Adrenalines/black Miles: 94.00Pureflow 4 Miles: 70.60Launch 3 (red) Miles: 87.00Asic Neons 2 Miles: 4.50Mizuno Wave (blue) Miles: 6.00
Weight: 188.00
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