sub-3 or blow-up trying

September 2011

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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: 12.00 Month: 87.00 Year: 181.00
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: 231.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
194.3059.9031.903.00289.10
Saucony Rider (blue) Miles: 175.60New Balance 1190 Miles: 57.50Nike Lunar Glides 2 Miles: 17.00Saucony ProdGrid Kinvara Miles: 11.50Tangent 4 ('11) Miles: 20.50Barefoot Miles: 1.00Saucony Mirage (red/black) Miles: 6.00
Weight: 179.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.004.500.0010.50

Quick run on TM- 2 mile warm-up, 3 miles @ 6:22 pace, 2 minute break, and a final 1.5 miles @ 6:22 pace- 6.5 miles total. 

4 late night miles on the TM.

Saucony Rider (blue) Miles: 4.00New Balance 1190 Miles: 6.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.503.000.000.008.50

8.5 miles with Ed- ran miles 6-8 @ 7:15 pace- overall, kept just under an 8minute pace. 

Saucony Rider (blue) Miles: 8.50
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.000.900.006.00

1/2 hour weights at the gym + 6 miles on TM w/9 x .10 strides thrown in @ 6min pace. 

Saucony Rider (blue) Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.355.404.250.0021.00

Rough morning...I entered a 20k in which I have chosen not to record as a "race report."  It was high 70's at the starting line w/90% humidity.  I don't fair well in those conditions for distance racing, yet I was determined to give race effort as a training run.  My achilles were sore and I lost one of my compression socks in the laundry, so my wife picked up a $5 pair at CVS which gave me about $5 worth of help.  Did a 2-mile warm-up before the start and then my garmin would not function...looked to be one of those kind of days...here' my splits by the clock...

Mile 1- 6:12

Mile 2- 6:25

Mile 3- 6:32

Mile 4- 6:44

Mile 5- ??? Stopped along a curb to take off my compression socks which were becoming a real nuisance...did my best to try to return back into some sort of groove- lost about 1minute to take off socks and restring shoes

10k marker- 42:20 (decided to try to keep 7min pace as long as possible and then maybe accelerate at the end.

mile 7- 6:55 (and fading fast)

mile 8- ??? (now my achilles began to act up and I fought them for about 1/2 a mile before shifting to more of an 8:30ish pace)

mile 11- stopped, walked about 1/2 a mile and then sat on a curb to massage my achilles.

Final mile- picked up the pace just for kicks and passed dozens of runners, sprinting at the end to show off to my family (who were concerned about my coming in 14 minutes slower than goal pace)- put in about a 6:40ish mile to close things off- 1:37:00 total time...ouch!!

There'll be better days I'm sure- my wife finished in 2hrs flat (add a few seconds) and my daughter ran a 27min 5k.  All went out for Mexican afterwards...think I'll put in another run later on to blow off steam. 

Later in the day...jogged down to the track to blow some steam...did 5x400 (81,80,79,79,79) and then jogged back home for 6.6 total.

Saucony Rider (blue) Miles: 6.60New Balance 1190 Miles: 14.40
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.505.002.000.0010.50

Raining out, so ran on the TM.  Did 1-mile warm-up and then 5 mp miles (6:53,6:48,6:44,6:39,6:35) and a .5 mile cooldown- 6.5 miles total.  Also, did 10minutes of leg-work on the squat rack w/light weight and calf raises. 

Ran 4 miles on the TM at home- 1 mile warm-up and the 4 x 800 @ 6min pace.  The base mileage is there, so I'm just trying to get the legs moving a bit more this month. 

Nike Lunar Glides 2 Miles: 6.50Saucony Rider (blue) Miles: 4.00
Weight: 179.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.508.000.000.009.50

Cool out w/light rain.  Decided to give it a firm go at it.  Ran 4-miles @ mp (7:09,7:06,7:22,6:48) and then jogged .5 miles before a second mp run of 4 miles (6:56,6:50,7:01,6:43)...jogged the last miles for 9.5 miles total.  Never had to stop to rub down achilles- good sign. 

Saucony Rider (blue) Miles: 9.50
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.750.002.250.005.00

Full day, so not much time to run.  Got 5 miles in @ the gym, including 2 of them @ 6min pace. 

Saucony ProdGrid Kinvara Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.750.000.000.0012.75

Ran a good portion of the "Pie Hill" course through steep hills for 12.75 miles total- 10.5 of them @ 8:25 pace. 

Saucony Rider (blue) Miles: 12.75
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Ran 16 miles w/Ed through the hills- we completed the first 12 in just under an 8min pace and then my wife joined us for 3 miles (kept it just over 9min pace) and then we finished w/mile 16 @ just under 7:30 pace.  Stopped at mile 12 for gatorade and to massage achilles- they acted up a bit between miles 10 and 12, yet after the rub down they did fine until the end. 

Saucony Rider (blue) Miles: 16.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.507.000.000.0010.50

10-minutes weight and then ran 2 mp tempos outside- 1 mile warm-up, 4 miles mp (7:00,7:00,6:56,7:03), 1 mile jog, 3 miles mp (6:56,6:49,6:45), and then 1.5 slowly to the finish for 10.5 miles total.

Nike Lunar Glides 2 Miles: 10.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.504.500.008.00

20 minutes of weights at the gym + TM workout, including 6 x .75 miles- here are their paces (6min,6:00,5:56,5:56,5:52,5:52) w/10min pace between sets for .25- 8 miles total.

Tangent 4 ('11) Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.005.500.0013.60

Ran the "Pie Hill" course through steep hills, incorporating 400m x 22 w/.25 mile jogged between intervals- 13.6 miles total.  I've been working hard the past two weeks to get more quality mileage in (vs. quantity) and push myself beyond comfort level more frequently.  Definitely feel a sense of progress. 

New Balance 1190 Miles: 13.60
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.002.000.000.003.00

No time to run today, so did 3 miles on TM- 2 @ 6:53 pace. 

Saucony Rider (blue) Miles: 3.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

Did weights at the gym + 2.5 on the TM. 

Ran 7.5 miles w/my wife and then another 4.5 w/2 of my girls alongside on their bikes. 

Tangent 4 ('11) Miles: 2.50Saucony Rider (blue) Miles: 12.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.450.000.000.0018.45

Ran 18.45 miles with Ed in just over an 8min pace through hilly terrain.  Achilles seems to be doing significantly better. 

Saucony Rider (blue) Miles: 18.45
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.001.507.50

Ran down to the track w/2 of my girls who rode bikes.  Ran 400 x 4 (79,75,71,70)- felt good about pushing the pace a bit just one day after a 18 miler.  Followed up w/running 100 x 8 on the soccer field w/bare feet.  Ran back home for 7.5 miles total. 

Barefoot Miles: 1.00Saucony ProdGrid Kinvara Miles: 6.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.008.000.009.50

Ran 9.5 miles through the hills- 1st four at threshold pace (6:39,6:54,7:10,6:31), jogged .5 miles, ran another 4 TP (6:54,6:32,6:37,6:24) and then jogged the final mile home. 

New Balance 1190 Miles: 9.50
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.503.000.000.0012.50

Ran the "Pie Hill Course"- started off by running miles 1-7 @ 8:20 pace, then ran miles 8-10 @ 7:01 pace, and crawled the final 2.5 @ a very slow pace- 12.5 miles total.

Saucony Rider (blue) Miles: 12.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.000.000.006.10

6.1 miles w/my wife at a 9:30 pace.

Saucony Rider (blue) Miles: 6.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.001.000.000.005.00

Not much time to run today, so did 15 minutes weights @ gym + 5 miles on TM- mile 4 @ 6:53 pace. 

Tangent 4 ('11) Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

My wife's b-day today, so ran 7.1 miles w/her at just over 9min pace and then went to Cheesecake Factory w/family. 

Saucony Rider (blue) Miles: 7.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.0011.500.000.0019.50

Planned to run a 1/2 marathon today, but it was warm and real muggy.  Decided not to waste my $$ on a crash and burn and get in a long run instead.  Started my run @ slow mp and held it for 8.5 miles (7:15 pace)- jogged another 1.5 slowly to the track, wrung out my shirt, socks, and insert to shoe (real squishy) and proceeded to do 4 more miles on the track (7:15,7:16,8:30,7:17).  Was feeling fairly depleted, yet wanted to get a few more miles in- jogged a loop @ a slow pace 9:30ish (crawled the last mile) for 19.5 miles total.  Solid workout for an extremely humid day. 

Saucony Rider (blue) Miles: 19.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Hot and humid- ran 12 miles @ 8:45 pace.

Saucony Rider (blue) Miles: 12.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.001.505.50

Real hot and humid out + short on time, so used the TM in our basement- 3 mile warm-up and then 5:45 pace every other minute for 18 minutes- 5.5 miles total

New Balance 1190 Miles: 5.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.500.000.005.00

5 miles on the TM at the gym- full day, so that was all I could get in.

Tangent 4 ('11) Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.609.000.000.0013.60

It was pouring rain out + I felt tired and sluggish, yet I was determined to get a decent run in today.  Got on my gear and headed out towards the "Pie Hill Course".  It was raining fairly hard and just cool enough not to be uncomfortable, yet warm enough to still sweat like a moose.  After a .5 mile warm-up I decided to attempt marathon pace.  Felt very breathy and sluggish, so decided to hold pace for 3 miles and then attempt a 3x3 mp run w/a mile jog between sets.  First set (7:22,7:09,6:51), jogged a mile, did a brief stretch and then stepped into a 2nd set (7:09,6:58,6:58), jogged another mile, stretched briefly again and closed out with a firm third set (6:56,7:03,6:52)- jogged the rest of the way home for 13.6 miles total.  Didn't feel great, yet satisfied with the effort. 

Saucony Rider (blue) Miles: 13.60
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.000.000.006.00

20 minutes weights + TM run- 2 mile warm-up followed by 4 mile mp (6:58,6:53,6:48,6:44).

Saucony Mirage (red/black) Miles: 6.00
Weight: 179.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Ran 8 miles w/my wife at just over a 9min pace.

4 more miles w/my daughter at 9min pace. 

Saucony Rider (blue) Miles: 4.00New Balance 1190 Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
194.3059.9031.903.00289.10
Saucony Rider (blue) Miles: 175.60New Balance 1190 Miles: 57.50Nike Lunar Glides 2 Miles: 17.00Saucony ProdGrid Kinvara Miles: 11.50Tangent 4 ('11) Miles: 20.50Barefoot Miles: 1.00Saucony Mirage (red/black) Miles: 6.00
Weight: 179.25
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